Recipes for Diabetes Type 2

4 medium navel oranges

3 large pink grapefruits

1/3 cup dried sweetened cranberries

Fresh mint leaves

1. Peel the oranges and grapefruits. Working over a large bowl, take the membranes off the fruit sections. Discard the membranes.

2. Add the cranberries in the bowl. Stir to combine. Add mint for garnish. Makes 6 servings.

1 cup whole grain pastry flour

1 cup all purpose flour

1 Tbsp baking powder

1 tsp ground cardamon or coriander

1/2 tsp sea salt

3 Tbsp unrefined sugar

1 Tbsp coconut oil

3 egg whites

1/2 cup low fat plain or lemon yogurt

1 Tbsp grated lemon peel

1. Preheat the oven to 400 F. Coat a baking sheet with olive oil.

2. In a large bowl, combine the flours, baking powder, cardamom, salt, and 2 tablespoons of sugar. Drizzle with the oil, and mix with a fork until evenly distributed.

3. Reserve 1 tablespoon of the egg whites.

4. Stir the yogurt, lemon peel, and remaining egg whites into the flour mixture. Stir gently with a fork until the mixture holds together. Turn onto a lightly floured surface. Knead about 8 strokes to mix the dough thoroughly. Pat out the dough to form an 8" circle. With a sharp knif, cut evenly into 8 wedges. Arrange the wedges, about 1" apart, on the prepared baking sheet. Brush with the reserved egg white. Sprinkle with the remaining 1 tablespoon of sugar.

5. Bake for 15 minutes, or until golden brown. Makes 8

4 oz reduced fat loose breakfast sausage

1/4 cup chopped green bell pepper

1/4 cup chopped onion

1 cup liquid egg substitute or 4 egg whites

1 large egg

1 can (4oz) sliced mushrooms, drained

1/2 cup (2oz) shredded reduced fat Cheddar cheese

1. Coat a 6-cup muffin pan with cooking spray. Preheat the oven to 350 F.

2. In a medium nonstick skillet over medium-high heat, cook the sausage, pepper, and onion for 5 minutes, or until the sausage is browned. Spoon the mixture into a bowl, and cool slightly. Stir in the egg substitute, egg, and mushrooms. Spoon the mixture evenly into the prepared muffin pan. Sprinkle with the cheese.

3. Bake for 20 minutes, or until the egg is set. Makes 6 servings.

1 cup whole grain pastry flour

1/2 cup all-purpose flour

2 tsp baking powder

1 tsp baking soda

1/4 tsp sea salt

3/4 cup low fat buttermilk

3 Tbsp olive oil

1 egg

1/3 cup sugar

1 tsp grated lemon peel

1 cup raspberries

1. Preheat the oven to 400 F. Spray a 12-cup muffin pan with cooking spray.

2. In a medium bowl, combine the flours, baking powder, baking soda, and salt.

3. In a large bowl, stir together the buttermilk, oil, egg, sugar, and lemon peel until well blended. Stir in the flour mixture until just combined. Do not overmix. Gently fold in the raspberries.

4. Divide the batter evenly among the prepared muffin cups, filling them about 2/3 full. Bake for 12 to 15 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool on a rack for 5 minutes. Remove to the rack to cool completely. Makes 12.

Filling

4 oz. whipped light cream cheese

2 Tbsp strawberry or raspberry all-fruit

French Toast

1 loaf of French bread

6 eggs

1 cup evaporated milk

1 tsp vanilla extract

1/2 tsp ground allspice

1. Filling. In a small bowl beat the cream cheese. Mix in the preserves.

2. French toast. Trim the ends off the French bread and discard. Cut the loaf into slices about 1 1/2" thick. Cut out a pocket in the top of each slice without cutting all the way through. Fill each pocket with about 2 tablespoons of the filling.

3. Coat a nonstick skillet with cooking spray or olive oil and warm over medium heat.

4. In a shallow bowl, beat the eggs, milk, vanilla extract, and allspice. Dip the bread in the egg mixture to coat completely.

5. Cook for about 2 minutes on each side or until golden brown.

1 cup cornmeal

3/4 cup whole grain pastry flour

1 tsp baking soda

1/2 tsp sea salt

1 1/4 cup buttermilk

1 egg

2 Tbsp blackstrap molasses or maple syrup

1 Tbsp olive oil

1. Preheat the oven to 200F. Coat a baking sheet with cooking spray.

2. In a large bowl, combine cornmeal, flour, baking soda, and sea salt.

3. In a medium bowl, combine buttermilk, egg, molasses/syrup, and oil. Beat with a fork or whisk until blended. Add to flour mixture. Stir until a smooth batter forms.

4. Coat a large nonstick skillet with cooking spray. Warm over medium heat. Pour the batter by 1/4 cupfuls into the skillet. cook for about 2 minutes or until tiny bubbles appear on the surface and the edges look dry. Flip the pancakes. Cook for 1 or 2 minutes, or until golden brown on the bottom. Transfer to the baking sheet and keep in oven to keep warm.

5. coat the skillet with cooking spray. Repeat with the remaining batter to make the remander of the pancakes.

2 Tbsp butter

8 large eggs

1 tsp sea salt

1/4 tsp ground black pepper

1/8 tsp dried marjoram or basil

4 tsp red wine vinegar (or apple cider vinegar)

1 tsp chopped parsley (optional)

1. Melt 1 Tbsp of the butter in a large skillet over medium heat. Add eggs and sprinkle with sea salt, pepper, and marjoram. Cover and cook until the whites are set and the yolks are almost set (about 3 to 5 minutes).

2. Remove onto plates. Place the skillet over low heat and add the remaining 1 Tbsp of butter. Cook until the butter turns light brown. Add the vinegar. Pour the vinegar mixture over the eggs. Serve hot.

1 1/4 cup water

1 1/4 cup apple cider

1/4 tsp sea salt

1 cup cream of rye cereal

1 1/4 Tbsp cherry fruit spread

1/8 tsp ground nutmeg

1/8 tsp ground cardamom

1 1/2 Tbsp chopped hazelnuts (optional)

1. Combine the water, cider, and sea salt in a saucepan and bring to a boil over medium heat. Stir in the cereal and reduce the heat to low. Cook uncovered until it is thick, stirring occasionally for about 3 to 5 minutes. Remove from the heat and stir in the fruit spread.

2. Spoon into bowls and sprinkle with the nutmeg, cardamom, and nuts. Serve hot.

1 1/2 cup whole grain pastry flour

1/4 cup soy flour

2 1/2 tsp baking powder

1/2 tsp sea salt

1/2 tsp ground nutmeg

1/2 cup toasted pecans, chopped

1/2 cup olive oil or unrefined coconut oil

1/2 cup apricot or peach fruit spread

2 large eggs, lightly beaten

1 1/2 tsp vanilla extract

1/8 tsp liquid stevia

1. Place a rack in the middle position in the oven and preheat the oven to 375F. Coat a 12-cup muffin pan with cooking spray, or line with paper cups.

2. In a large bowl, whisk together the pastry flour, soy flour, baking powder, sea salt, nutmeg, and pecans.

3. In a small bowl combine the oil, fruit spread, eggs, vanilla extract, and stevia. Add to the flour mixture, and stir just until the dry ingredients are moistened.

4. Spoon into the prepared muffin cups until they are 3/4 full. Bake until an inserted toothpick comes out clean, about 12 to 14 minutes.

Crepes

1 cup whole grain pastry flour

1/4 tsp sea salt

1 egg

1 cup plus 3 Tbsp unsweetened soy milk or rice milk

1 1/2 tsp vanilla extract

2 tsp butter

1-2 Tbsp water

Filling

1/2 cup plain yogurt

1 banana cut into thin slices

2 kiwifruit, peeled, cut in half lengthwise, and sliced

2 tsp lime juice

1 tsp ground cinnamon

1. To make crepes. In a large bowl, combine the flour and sea salt. In a small bowl, beat the egg, then stir in the milk and vanilla extract. Pour into the flour and mix well.

2. Melt 1/2 tsp of butter in an 8" skillet over medium heat. Pour 3 Tbsp of batter into the skillet and tilt the skillet to coat the bottom in a thin layer. Cook the first side until nicely browned, about 2 minutes. Using a spatula, turn the crepe, and cook the second side for 1 to 2 minutes.

3. Slide the crepe onto a plate and cover with foil to keep warm. Continue making crepes in the same fashion, rebuttering the pan after every second crepe, until all the butter and batter are used.

4. Filling. Place a crepe on a serving plate and spread with 1 Tbsp of yogurt. Arrange 2 banana slices and a quarter of a kiwifruit in strips 1/3 of the way from one edge. Sprinkle with 1/4 tsp of the lime juice and a pinch of the cinnamon, and roll up.

2 cups nut milk (almond, etc.)

1 tsp. raw honey

4 eggs, separated

2 cups wheat germ

2 tbsp. olive oil

1 cup brown rice flour

1-1/2 tsp sea kelp

Beat the egg yolks, then add the milk and flour. Beat well, adding other ingredients, and fold in the stiffly beaten whites of the 4 eggs just before making. This recipe makes about 16 nutritious pancakes.

Multigrain Dry Cereal

3 cups whole wheat flour

1-1/2 cups dry malt

3 cups corn meal

3-1/2 cups rice milk or soy milk

3 cups millet flour

4 tbsp. raw honey

3 cups oatmeal

1 tbsp. sea salt

Blend dry ingredients together. Mix milk, malt and honey and add to dry ingre dients to make a stiff dough. Roll very thin, prick and bake at 300° until golden brown. Put through food chopper to crumble it.

Bean Sprout Omelet

Beat eggs until light, add bean sprouts, cream and sea salt. Cook until eggs are set. Garnish with thin slices of crisp red radishes.