For almost two decades experts around the globe have widely debated and cautioned on the impacts of high sugar content in our diets.
And yet common diseases, like diabetes, have now reached epidemic proportions… even with the warnings.
What’s more, instead of a decline there is now an increase in disease rates affected by sugar known as “Sweet Diseases.” These include diabetes, heart disease, weakened immune system, obesity, cancer, joint problems, gallstones, acne, yeast infections (candida albicans), dental cavities and rapid ageing.
If you want to take back control of your health, or even reverse diabetes naturally, then I recommend using the basic recipes here to help jump start your recovery.
The result will be better health, more energy and weight loss.
The first step is to eliminate, or avoid as often as possible, substances from your diet that have negative effects on cellular healing. I have listed these on my blog “7 Effective Ways to Defeat Diabetes with Diet (Part 2).”
One of the food types to avoid is dairy milk and milk products. These may cause digestive issues, acne and sinus problems.
Dairy milk triggers an auto-immune response, causing inflammation which leads to aches and pain.
Dairy milk also contains carbohydrates, lactose (which converts to glucose in the intestine), fats and A1 beta-casein (which triggers an immune response similar to gluten). (1)
You’ve probably heard experts say that a healthy diet is essential to prevent and reverse diseases. I believe this.
Why? Because a diet containing high fibre, protein and healthy fats can stabilise blood sugar and reduce chronic conditions associated with diseases, especially diabetes.
Best of all, fibre acts like a vacuum cleaner removing the metabolites and garbage inside our body. It’s like a super detox at every meal!
In the recipes below I have chosen high fibre fruits and vegetables because they reduce inflammation and the effects of high blood sugar. What’s more, fruits and vegetables have antioxidants that boost the immune system and even melt away fat cells.
I have also included extra ingredients that provide minerals, such as calcium to help strengthen your bones, muscle and nerves.
The best sources of calcium are sesame seeds, almonds, figs, oranges, broccoli, kale, spinach, collard greens, tofu, enriched almond, hemp and soy milk.
Tip: Never skip breakfast and always have it at home. A balanced breakfast in the morning will boost your energy and clear the brain fog.
After all, you have fasted for 7 to 10 hours overnight, so the best way to start your day is to have a nutritious, high fibre meal.
Before you start your morning ritual, drink two glasses of water spiked with fresh lemon juice to taste.
Next, have two serves of fruits, such as a handful of blueberries and an orange or a kiwi fruit and some raspberries.
Then have a small bowl of warm whole grain porridge cooked in water. Use whole grains such as quinoa, millet, oats, buckwheat, amaranth, barley or a mix of your favourite grains.
1 cup mixed grains
2 cups water
6 almonds, walnuts or cashews, finely chopped (nuts or seeds are a good substitute for milk and provide a creamy consistency)
1 – 2 tablespoons of freshly ground flaxseeds (omega 3, 6, 9)
- Rinse the grains, except the rolled oats, in a very fine sieve under cold water, until the water runs clear.
- Add the grains to a saucepan of water with the nuts.
- Bring to the boil, then reduce to simmer. Cook covered with a lid until the grain is tender and there is still some water left in the saucepan.
- Add more water to achieve the desired consistency.
- Serve with the ground flaxseeds and sprinkle with toppings you fancy to boost your nutrition.
Options for busy people – cook the porridge the day before or in a slow cooker with a timer overnight.
Wheat germ, non-GMO lecithin, cinnamon, chia seeds, currants, figs, berries, pumpkin seeds (pepitas), nuts, nut butter or coconut flakes.
Tip: If you like sweet porridge add a few fresh berries instead of an artificial sweetener.
Fresh fruits are better nutritionally than dried fruits. Dried fruits are dehydrated, not cooked, so they are high in sugar and calories. Some dried fruits have extra sugar and refined oil added during the processing.
Fresh blueberries have 10g sugar per 100g versus dried blueberries has 67.5g sugar per 100g. This is almost seven times the sugar concentration because sugar is added to balance the tartness. (2)
Fresh grapes have 15.5g sugar per 100g versus dried grapes/sultanas/raisins which has 59.2g sugar per 100g. This is almost four times the sugar concentration. (2)
Tip: Always check the nutrition label. It is best to eat fruit in the least processed form possible, ideally fresh and in season.
Tip: If you would like to add non-dairy milk to the porridge, then choose either nut milk or soy milk. Make sure you select non-GMO milk that has the lowest levels of fats, carbohydrates and sugars.
Lunch and Dinner Recipes
I use organic quinoa in a variety of dishes almost daily.
Quinoa is known as a super-grain because it has a low glycaemic index, is gluten-free and is high in phytonutrients – vitamins, minerals, amino acids and antioxidants.
Quinoa has more calcium than cow’s milk and more iron than any grain. Compared to other grains quinoa has more protein and fibre and is delicious.
Simple Quinoa and Vegetable Salad
½ cup quinoa rinsed well
1 cup water
250g red and yellow cherry tomatoes, halved
1 red capsicum, chopped
1 handful of baby spinach
½ cup torn basil leaves
2 cloves garlic, crushed
1 tablespoon lemon juice
1 teaspoon balsamic vinegar
1 ½ tablespoons olive oil
Sea salt and pepper to taste
- Place the washed quinoa in a saucepan with the water. Bring to the boil, then reduce heat, cover and simmer for 10 to 15 minutes until all the water is fully absorbed.
- Transfer to a salad bowl and let it cool completely.
- Cut the vegetables and add to quinoa. Add baby spinach and basil leaves.
- Whisk the lemon juice, garlic, balsamic vinegar, olive oil, salt and pepper to taste. Pour over the salad and toss well.
Use vegetables and herbs in season.
Add sunflower seeds, pumpkin seeds or chopped nuts.
Add cooked beans, lentils or olives.
Easy Vegetable and Millet Bake
2 onions, sliced
3 cloves garlic, crushed
3 carrots, sliced
½ red capsicum, chopped
½ zucchini, chopped
1 cup mushrooms, sliced
1 cup chopped kale
½ lemon, juiced
½ bunch fresh parsley, chopped
1 cup millet, rinsed and drained
1 cup water
1 – 2 teaspoon sea salt
- Arrange all the ingredients in layers in a covered casserole dish and bake for 1½ hours at 180 degrees centigrade (350 degrees Fahrenheit).
- Serve with cashew cheese (see recipe below) and a salad.
¾ cup cashews, rinsed
1 ½ tablespoons fresh lemon juice
2 tablespoons savoury yeast extract
1 cup water
½ teaspoon Dijon mustard, adjust to taste
Sea salt and pepper to taste
- Rinse, and drain the cashews, then transfer to a blender.
- Add the remaining ingredients to the blender. Blend until smooth.
- Pour the mixture into a saucepan and simmer on low heat for a few minutes. Stir frequently until the cheese thickens to your liking.
- Remove from heat and serve with the vegetable casserole.
For a milder cheese taste replace the Dijon mustard with 1 teaspoon of onion powder and ¼ teaspoon of garlic powder.
Tip: Can be used as a vegetable topping, on pizza and pasta, as a sandwich spread, as a dip, and in lasagne.
4 cups vegetables, sliced (broccoli, capsicum, snow peas, beans, edamame, spring onions, mushrooms)
1 cup bean sprouts
1 onion, sliced
3 cloves garlic, sliced thinly
1-inch ginger, sliced thinly
1 red chilli, sliced
2 tablespoons olive oil
1 tablespoon Tamari sauce
1 tablespoon Braggs Amino Acids
1 tablespoon of sesame seeds, toasted
2 tablespoons of roasted almonds, sliced
Salt to taste
- Heat oil in a large fry pan or wok on medium heat
- Add the sliced onion, fry for 5 minutes
- Add the garlic and ginger, fry for 1 minute
- Add all the vegetables and chilly
- Stir-fry for 5 minutes, then add the sauces and bean sprouts
- Stir-fry for 2 minutes
- Add salt to taste
- Sprinkle with sesame seeds and almonds
- Serve immediately
Tip: If you would like to include poultry or meat, then serve thin slices of cooked meat with any of the above lunch and dinner recipes.
Cooking can be an enjoyable experience for the whole family. Invite them into the kitchen to cook with you and have fun eating together at the dinner table.
Remember that nurturing the spirit is just as important as nourishing the body. Cooking can be special times for the whole family, and you will treasure them like “forever memories.”
Reminder…It’s time to nurture yourself and enjoy a vibrant life.
If you enjoyed this blog and want to know how I can help you take back control of your health and well-being, then Click here.
Christila Chandra here wishing you endless energy, good health and stress-free days.
I hope our paths cross again soon.