Diabetic Manual Cooking | Diabetic Manual

Cooking Videos

For Phase 2 and Phase 3

Prepare healthy food in a way that tastes great

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"When you know how to select and prepare healthy food in a way that tastes great, you can lose weight and keep it off forever."

Crab Cakes

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16 oz. jumbo lump crab meat
¼ cup diced organic red pepper
¼ cup sliced green peppers
Zest of 1 whole organic lemon
2 Tablespoons fresh dill
2 Tablespoons fresh parsley
2 egg whites whisked with a splash of water

Brussels Sprouts

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2 grated or minced shallots
¼-1/2 tsp. olive oil
2 cups sliced Brussels sprouts
Pink Himalayan Salt
Fresh Cracked Black Pepper

Grilled Herb Crusted Steak & Lettuce

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8-16 ounces top round or other lean cut of grass fed organic beef
1 Tablespoon dried rosemary
1 Tablespoon dried thyme
1 Tablespoon fresh cracked black pepper
½ teaspoon pink Himalayan salt
2 garlic cloves
½ teaspoon olive oil
1 head of romaine lettuce

Dijon Mustard Dressing

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Grilled Salmon & Zucchini with Roasted Red Pepper Sauce

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4-12 ounces wild caught salmon
1 large shallot, minced
1 red bell pepper
2-3 whole organic zucchini, sliced into 1/2inch thick sliced lengthwise
Tiny bit of olive oil

Shrimp and Kale Delight

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1 tsp olive oil or coconut oil
1 clove of minced garlic
1 large bunch kale rinsed and torn into bite sized pieces
8-12 ounces shrimp, raw or frozen
Cayenne pepper
Dried Red Bell Pepper Flakes
Pink Himalayan Salt

Fresh Salsa

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Shrimp and Lettuce Wraps

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Chicken and Broccoli

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Grilled London Broil

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8-16 ounces top round or other lean cut of grass fed organic beef

Marinade
1 cup frozen or fresh raspberries
¼ cup balsamic vinegar
¼ cup chopped white onion

Fresh asparagus
Pink Himalayan salt
Cracked black pepper

Grilled Cedar Plank Turkey

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Grilled Halibut

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8-16oz Fresh Halibut
1 cup cherry tomatoes
¼ onion sliced
Aluminum Foil
Fresh Basil
Pink Himalayan Salt
Fresh Cracked Black Pepper

Fajita On a Stick

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Organic grass fed beef and chicken breast wild caught shrimp.
½ red, green, yellow bell pepper & red onion
1-2 cups cherry tomatoes, 2 cloves minced garlic
¼ - ½ tsp red pepper flakes
1 tsp ground coriander, 1 tbsp. cumin
½ tsp chili powder, ¼ tsp cayenne pepper
Pink Himalayan salt & cracked black pepper,
¼ cup apple cider vinegar, 4 tsp olive oil

Grilled Chicken with Lemon and Rosemary

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8-16 ounces organic chicken breast
2 Tablespoons fresh rosemary
Juice from one lemon
Cracked black pepper
1 tsp olive oil

Grilled Lobster and Scallops

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Grilled Tuna

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8-16 oz. Fresh Wild Caught Tuna
1 clove chopped garlic
1 tsp ground fresh ginger or dried
Pinch red bell pepper flakes
Splash Balsamic Vinegar

Turkey (Part 1)

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Turkey (Part 2)

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Pan Seared Chilean Sea Bass

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8-16 fresh Chilean Sea Bass
2 cloves garlic, minced
½ - 1 whole jalapeno pepper
½ white onion, chopped
4 sliced green onions
5-6 fresh tomatillos, peeled and diced
Fresh cilantro
½ lime
½ - 1 tsp olive oil

Tomato Basil Vinaigrette

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Preparation and eating out

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London Broil, Broiled

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8-16 ounces top round or other lean cut of grass fed organic beef
Seasonings of choice:
Pink Himalayan Salt, Black pepper
Garlic powder, Dried onion, Thyme,

Poached Shrimp

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8-16 ounces wild caught raw shrimp
1 Organic Lemon
Pink Himalayan salt
Cracked black pepper

Egg White Omlet & Quiche Cups

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Egg White Omelet
4-8 ounces organic egg whites
1 cup chopped tomatoes, ¼ cup diced red onion
2-3 Tbsps. sliced scallions (green onion)
Large handful fresh baby spinach leaves

Quiche Cups
Muffin Pan, 1 dozen organic eggs
Chopped red and green bell peppers
Chopped red onion, Cayenne pepper
Organic garlic powder, Any veggies

Baked Flounder

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8-16 flounder
1 clove minced garlic
2 Tbsp minced white onion
Zest and juice of ½ orange
Pink Himalayan salt
Cracked black pepper

Baked Popcorn Broccoli

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Fresh broccoli florets (as much as you want)
1 lemon, 1 tsp olive oil
Pink Himalayan salt, Fresh cracked black pepper
1 tsp organic garlic powder
1 Tablespoon fresh cracked black pepper
Add shrimp - 8-16 ounces wild caught

Baked Chicken (4 different kinds)

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Baked Shrimp and Pink Salt

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Basil & Lemon Dressing

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Baked Cod

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8-16 ounces cod
Pink Himalayan salt, Cracked black pepper
Red bell pepper flakes to taste
Fresh thyme, 2 cloves garlic, minced
1 white onion, thinly sliced lengthwise
1 red bell pepper, thinly sliced lengthwise
½ tsp olive oil

Dressing & Marinade

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Flavored Drinks

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