In need of good healthy meal ideas?

SHRIMP AND AVOCADO SALAD

FLAT BREAD VEGGIE PIZZA

ITALIAN CHICKEN PASTA SALAD

HUMMUS WRAP

MEDITERRANEAN VEGGIE SANDWICH

CHICKEN PARMESAN SOUP

STUFFED AVOCADOS

BLACK BEAN SPINACH ENCHILADAS

TURKEY PITA WRAP

CHICKEN CAESAR WRAPS

MINESTRONE ANS SAUSAGE SOUP

KALE PESTO SALAD

QUINOA STUFFED BELL PEPPERS

SOUTHWEST QUINOA AVOCADO SLIDERS

SWEET POTATO AND LENTIL CHILI

CAULIFLOWER CHOWDER

CUCUMBER NOODLES WITH PEANUT SAUCE

AVOCADO HUMMUS AND EGG TOASTS

FAJITA STYLE QUESADILLAS

ROASTED CAULIFLOWER AND CHICKPEA TACOS

CHICKEN AND WILD RICE SOUP

ROASTED VEGETABLE PITA SANDWICH

CRISPY BLACK BEAN QUINOA BURRITOS

ARGULA PASTA SALAD

CHICKPEA AVOCADO AND FETA SALAD

SPINACH ARTICHOKE PESTO PIZZA

AVOCADO EGG SALAD

CREAMY TOMATO ORZO SOUP

question should be what YOU like to eat!! I could feed you and you probably would NOT like it!

sack of pinto beans

bag of onions

package thick sliced peppered bacon

gallon of bottled water

corn bread mix

eggs

milk

pick rocks out of beans, measure 2 cups, rinse in tap water

put in crock pot/slow cooker and fill with bottled water.

cook 6 hours, stirring every hour and adding boiling water if needed.

dice an onion and toss it in.

dice and fry several strips of the bacon, drain on paper towel and toss it in.

cook for another hour on low.

while it is cooking for the final hour, make cornbread

this is what we eat most of the time! inexpensive, healthy, and filling. NO desserts or snacks!!

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There is a lot of stuff on the internet that is basically fat-shaming diabetics for causing their own diabetes with their bad diet and lack of exercise and general lack of moral fibre. A lot of this stuff is written by non-doctors, often with a supplement or diet or training plan to sell that they claim will completely cure diabetes if only people stick to it.

I read this interesting book https://tr.im/vhPA3 that gave me a lot of useful tips about my disease and also a different perspective on the best therapeutical approach. I think you should read it too.

2

When I look for the best...most affordable, available, healthy, fresh, and tastes good. Love spices, herbs, and heat for interest and variety. Some for convenience and medium healthy.

Here are sites I use for ideas. Just type in an ingredient or dish name, add vegan to the list for health.

http://www.yummly.com/

allrecipes.com

engine2diet.com/recipes/favorites/

www.nomeatathlete.com/rice-and-beans/

Research the worst, eliminate them. Add as much of the best as you can afford, and fill in the middle with reasonably healthy options. Generally, the less they are processed the better. When you cook, you control all the ingredients and easily vary them.

Shop by the pound for most of you choices. Shop for food value, a pound of dried beans, versus a can of refried beans. You can probably cut your food expense in half and eat healthier, feeling better. Buy what is on the list, unless you discover something healthy you forgot, resist cravings, reward yourself when you get home.

A good start is to drink mostly filtered water, spring water is usually even better, chlorine is not good. There may be a spring close to you, and there is a web site locator. Pass up all the store drinks, either packed with refined sugar, fructose, or worse aspartame. Read all the labels, research what they are. Dairy isn't the best; the odds of getting healthy dairy is low. The US govt allows four billion white-puss cells per gallon of milk. Nutritional yeast is a cheese/butter substitute, found in the bulk section.

http://www.notmilk.com/kradjian.html

A practical guide to sugar and sweeteners

www.naturalnews.com/042996_sugar_alternative_sweeteners_glycemic_index.html

Exposing the Bitter Truth About Sugar and America's Obesity Problem

www.takepart.com/video/2014/04/15/fed-up-trailer

80% of the U.S. 600,000 food items have added sugar. The human brain lights up the same with sugar and cocaine, it's addictive. Americans living shorter lives with each generation. In two decades, over 95% of Americans will be overweight. By 2050, one in three Americans will have diabetes.

Take those savings and head down the isle for nuts & seeds, and some fresh produce. Nuts and seeds are the healthiest source of fat. Olive oil is not heart healthy, but affordable calories easily added to a lot of dishes, healthier than butter.

Know Your Fats

http://www.westonaprice.org/know-your-fats/skinny-...

Oil-Fat Comparison Chart

www.eatingrules.com/2012/02/cooking-oil-comparison-chart/

Michael Klaper MD, Olive oil is not friendly to arteries, omega 6 to 3 ratio 14:1, goal is 4:1; 14% saturated fat, goal 7%.

Stir fry in seasoned veggie broth. Dressings: veggies, apples, citrus, avocados, nuts

www.youtube.com/watch?v=OGGQxJLuVjg

Alkalizing your body is key to health, 80% alkaline is fairly good. Research which foods are alkaline (most veggies) and acidic (meat, dairy). Lemon juice become alkaline 20 minutes after eating it. Stress creates acid. Research electrolytes to understand a lot about how your body functions.

Dr Andrew Weil, MD, Anti-inflammatory diet, reduce stress

http://www.drweil.com/drw/u/ART02012/anti-inflamma...

www.drweil.com/drw/u/ART00536/reduce-stress.html

Walter Last: Research Chemist, Biochemist, Toxicologist, Practicing Nutritionist, Natural Therapist.

Books: Heal Yourself, Healing Foods, The Natural Way To Heal - 65 Ways to Create Superior Health, Self Help Cancer Cure.

http://www.health-science-spirit.com/alkalizing.ht...

Dr Robert D. Young: Medical Microbiologist, specializing on alkaline foods and Water

Book: The pH Miracle: Balance Your Diet, Reclaim Your Health

Sonia M. Astle, RN, MS, CCRN, CCNS; Restoring electrolyte balance

http://www.modernmedicine.com/modern-medicine/news...

Minimizing meat is healthier, cheaper, better for the planet. Needed protein is impossible to avoid when daily calorie needs are met by unrefined starches and vegetables. I started with bean & rice burritos, learned to fix my own fresh Pico, amazing with fresh jalapenos. A simple bean dip is refried beans with some salsa mixed in for flavoring.

Dr John McDougall, MD, degenerative disease can be prevented and treated with low-fat, whole foods, plant-based/vegan diet, without animal foods and vegetable oils.

http://www.drmcdougall.com/misc/2007nl/apr/protein...

michaelbluejay.com/veg/protein.html

Veg starter kit

http://www.pcrm.org/health/diets/vsk/vegetarian-st...

Complex carbs are great for long lasting energy, avoiding the highs and lows of sugar shock. Beans, lentils, legumes, whole grains, organic brown rice, oats, quinoa, Durham wheat maybe okay, avoid dwarf wheat.

Dr William Davis, MD Cardiologist

book: Wheat Belly, avg patient lost 27lbs, beating diabetes, joint pain, colitis, fatigue

Dr Mark Hyman, MD, Three Hidden Ways Modern Wheat Makes You Fat

http://www.huffingtonpost.com/dr-mark-hyman/wheat-...

Potatoes are medium healthy eaten with their skin, baked or microwaved. Sweet and white provide different nutrition. A simple stew is potatoes, carrots, onions, add some bullion & seasoning, cover and simmer for about 30 minutes. For variety, a tbsp of curry or oregano, or a few bay leaves.

A large crockpot makes doing beans easy. I like exploring a variety of chilies. Lentil soup is great for breakfast. Split pea soup with carrots and onions. Navy beans (iodine) and carrots. Rockin Robin on YouTube has some fairly good vids on Mexican dishes from scratch. Most any common recipe can be found there.

Rick's Chili

6C over-night soaked pinto beans

1C brown rice

1/2 gal filtered water

1T black pepper

1T red pepper flakes

Optional:

3 T chili powder

1 T bullion powder

cayenne pepper to taste

1T oregano

3T lemon juice or apple vinegar

Garlic

Diced onion

Bell pepper

Jalapenos, fresh or pickled

Grated carrots

Honey or pure maple syrup

1/2 can tomato sauce

Dry peppers: Mulatto for chocolate/mole flavor, Guajillo mild to very hot

Greek/Pico Salad

2 cups diced tomato

1 cup finely diced white onion

1/2 cup finely sliced fresh cilantro

2 tbs lemon juice, or lime

fresh black pepper

Optional

2 cups chopped cabbage, cucumbers, shredded-carrots, bell peppers

1 cup diced avocados

1/4 cup peperoncini, fresh jalapenos

2 teaspoons fresh garlic, minced

touch of honey

Can be added to lettuce prior to eating, do not store with lettuce in it

Rick's hot red-marinara sauce: 1can tomato sauce, 1Tbsp dry oregano, 1Tbsp dry basil, 1/2 cup diced onion, 1 diced garlic clove or 1tsp garlic powder. Simmer 30 minutes. Optional: rosemary, thyme, bay leaves, sliced olives. These other spices can be added to the white sauce too. Fresh basil is amazing, along with fresh garlic after cooking. More heat: black pepper, pepper of choice, pinch of red pepper flakes

Healthier-raw-warm/cold red sauce: dice 7 medium tomatoes (remove seeds for less bitter) & 1 med sweet white onion, mince 1-4 raw garlic cloves, bruise and finely chop 1/2 cup fresh herbs (basil, oregano, rosemary, thyme). More sweet, dice a red bell pepper. More zip, zest and juice 1/2 lemon--becomes alkaline 20 minutes after eating. More spice: fresh ground black pepper, mince a jalapeno. More calories: 1/2 an avocado, or 1/4 cup powdered-blended raw almonds. Optional 1/2 tsp seasalt. Zucchini and summer squash can be julienned for the noodles. Tomatoes become acidic the more they are cooked. Garlic and onion powder are acidic.

Simple white sauce: water with whole-grain flour to thicken it, flour must be dissolved in cold water and stirred in before it forms lumps. Bullion can be added for gravy. Or Parmesan cheese or nutritional yeast, basil, and a little avocado for pasta & pizza sauce. seasalt & pepper to taste.

Rick's Basic bread, pancake, pizza, dumpling, biscuit, noodles, cake, pie crust, quiche, cake, cinnamon rolls:

2 cups whole grain flour

1.5 tsp baking soda

1 Tbs apple vinegar -- omitt this for tortillas, flat bread, pie crust

A pinch of seasalt and sweetener optional

Optional fat: none is healthiest, powdered or chopped nuts are healthy, olive oil is one of the better oils but not heart healthy, crusts usually have a fat/lard, mine do not. Apple sauce is sometimes used.

Enough luke-warm, filtered water for the consistency you want, dough to shape for bread, or very stiff batter for cake

Allow 20 mins for the dough to rise.

Health boosters: oatmeal, ground flax seed, buck wheat, quinoa, cooked brown rice or flour, teff, Durham whole wheat, avoid dwarf wheat, organic non-GMO corn flour

Options: garlic, onion, olives, black pepper, hot peppers, rosemary, basil, oregano, nutritional yeast (cheese substitute, pizza topping)

Spice cake: cinnamon, nutmeg, all spice, raisins, coconut flakes

Nutritional sweeteners: veggies, fruit, date sugar (dried dates), molasses (unsulfured blackstrap is better, but refined from sugarcane or sugar beets)

Sweet veggies: grated carrots, pumpkin, red bell peppers, zuchinni, puried peas, sweet potatoes, beets, rutabagas (cook root veggies before grating and adding them)

Sweeteners: fruits for cobblers, apple sauce, bananas puried, jams (without artificial sweeteners, fructose corn syrup, aspartame, processed sugars, sucrose)

Sweeteners healthier than refined sugar: local honey, stevia, pure maple syrup, brown rice syrup

Dried fruits usually have more of some nutrition for the same weight and less health.

No-bake Energy Bites

1 C dry oatmeal

1/2 C nut butter

1/3 C local honey

1 tsp vanilla

1/2 C ground flaxseed

1/2 C dark chocolate chips

Results of Best foods: Amazing 70yr old woman vs typical USDA food results, using her backyard

http://www.youtube.com/watch?v=qj7dhoHpyssf

How Monsanto is impacting the world, why it's voted the most evil corporation in the world. How does that effect your health?

www.youtube.com/watch?v=N6_DbVdVo-k