Category Archives: Recipes

Vinegar can help lower blood sugar

Four Thieves Vinegar

Four Thieves Vinegar


  • 2 tablespoons
    chopped fresh lavender flowers
  • 2 tablespoons
    chopped fresh rosemary
  • 2 tablespoons
    chopped fresh mint
  • 2 tablespoons
    chopped fresh sage
  • 2 tablespoons
    chopped fresh marjoram
  • 2 tablespoons
    chopped fresh anise hyssop
  • 4 cloves
    garlic, peeled and crushed
  • 1 quart
    white wine or apple cider vinegar, preferably raw
  1. Toss herbs and garlic together in a one-quart mason jar, cover with vinegar and allow them to marinate for seven to ten days in a sunny location. After seven to ten days, strain the vinegar through a fine-mesh sieve into a second, clean 1-quart glass jar.
  2. Store at room temperature until ready to use and serve as you would any seasoned vinegar: as a basis for vinaigrettes or as a seasoning for braised meats and vegetables.


Spaghetti Squash with Light Marinara Sauce

Spaghetti squash is simple to cook and makes a great lower-carb substitute for pasta. It’s perfect for a winter day when the kids are out of school on winter vacation. If you’re just cooking for one or two, you’ll have plenty of leftovers to heat up for an easy dinner or lunch later in the week.

Nutritional Facts

Serving Size: 1/6 of recipe

  • Calories95
  • Carbohydrates12 g
  • Protein2 g
  • Fat5 g
  • Saturated Fat1 g
  • Cholesterol0 mg
  • Sodium225 mg
  • Dietary Fiber3 g

This Recipe Serves 6


Spaghetti Squash:
1 medium spaghetti squash (about 2 pounds), washed
1 tablespoon extra virgin olive oil
1 tablespoon finely grated Parmigiano-Reggiano cheese

14 plum tomatoes, chopped
2 cloves garlic, chopped
1 shallot, minced
1 tablespoon extra virgin olive oil
Freshly ground pepper
½ teaspoon fine sea salt
1 cup fresh basil leaves
6 teaspoon Parmigiano-Reggiano cheese (optional)


  1. Pierce spaghetti squash with a fork in several places and place in microwave on high until skin is soft, approximately 10-15 minutes. Let cool.
  2. While squash is cooking, combine all marinara ingredients in a medium-sized bowl except basil leaves.
  3. Tear basil leaves and add to tomato mixture.
  4. Cut squash in half and make “spaghetti.” Using a fork, pull out individual strands of “spaghetti.” Toss spaghetti squash with olive oil and Parmigiano-Reggiano cheese.
  5. Place squash in a pie plate. Top with light marinara and a sprinkling of Parmigiano-Reggiano cheese.
  6. Serve over cooked spaghetti squash.

Dietitian Tip: To add extra nutrients to this dish, you can also toss in some steamed vegetables or a lean meat or meat substitute.

Veggie Chili

Veggie Chili
Recipe from Healthy Calendar Diabetic Cooking by Lara Rondinelli, RD, LDN, CDE, and Chef Jennifer Bucko

A tip from the authors: The beans and veggies in this dish make it a great source of fiber with 10 grams per cup. The recipe makes 8 servings, so save leftovers for a delicious lunch the next day.

Prep time: 15 minutes
Cook time: 35 minutes


1 tablespoon canola oil
1 medium onion, chopped
4 carrots, sliced
1 green bell pepper, chopped
1 zucchini, chopped
2 garlic cloves, minced
1 tablespoon chili powder
1, 16-ounce can kidney beans, rinsed and drained
1, 16-ounce can black beans, rinsed and drained
1, 15-ounce can tomato sauce
2, 14.5-ounce cans no-salt-added diced tomatoes in juice
Veggie Chili

  1. Heat oil in a large soup pot over medium-high heat.
  2. Add onion and carrots and sauté 5 minutes. Add green pepper and zucchini and sauté another 2 minutes.
  3. Add garlic and sauté 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.
  4. Cover, reduce heat, and simmer 30-35 minutes or until the vegetables are tender.

Serves 8; Serving Size = 1 cup

Nutrition Information
179 Calories
33 g Carbohydrate
9 g Protein
3 g Total Fat
0 g Saturated Fat
0 mg Cholesterol
492 mg Sodium
10 g Dietary Fiber


Info from the American Diabetes Association

Gluten-Free Quinoa Chocolate Chip Cookies – Quick Recipe

You might be wary of trying a cookie made with quinoa, but these high-fiber cookies are delicious and easy! The texture is a little softer than a traditional cookie, but you can eat these cookies without the guilt!

Prep Time: 10 minutes


Nutritional Facts

Serving Size: 1 cookie

  • Calories55
  • Carbohydrates8 g
  • Protein1 g
  • Fat2 g
  • Saturated Fat0.6 g
  • Cholesterol5 mg
  • Sodium30 mg
  • Dietary Fiber1 g

This Recipe Serves 30


3 tablespoons Smart Balance margarine, softened
1 teaspoon vanilla
1 egg
¼ cup Splenda Sugar Blend
1 cup gluten-free rolled oats
2 cups cooked quinoa, cooled
½ cup gluten-free baking mix (such as Pamela’s)
¼ cup mini-chocolate chips


  1. Preheat oven to 350 degrees. Line baking sheet with parchment paper.
  2. In a large bowl, whisk together margarine, vanilla, egg and Splenda. Mix until well blended.
  3. Add oats, quinoa and baking mix to mixture and stir well. Fold in chocolate chips.
  4. Drop by tablespoon onto baking sheet. Bake for 15 minutes.
  5. Cool on wire rack and store in airtight container when cool.

MAKE IT GLUTEN-FREE: Confirm ingredients are gluten-free and this recipe can be made gluten-free.

Info from the American Diabetes Association