Type 1 diabetes recipe box

Ingredients:

• 12 eggs (whisked and seasoned to taste)
• 1 medium onion (chopped)
• ½ pack (6 ounces) bacon
• 1 bell pepper, diced
• 2 cups cheese of your choice
• (optional) 1 cup ham cubes or slices cut in 1/2″ squares

Directions:

• Brown bacon until extra crispy in cast iron pan. Drain, but reserve 2 tablespoons bacon drippings in pan.
• Cook onions in bacon drippings until translucent. 
• Combine eggs, pepper, ham, cooled bacon, cooled onions, and cheese. Add a few tablespoons of water.
• Pour egg mixture into cast iron pan and bake at 350°F for 25 minutes or until mixture is firm in the center and makes a dome shape in the pan.

Estimated carb count per serving: ~2g

Ingredients:

• 3 eggs, separated
• 3 tablespoons sugar
• 1 pinch kosher salt
• Finely grated zest of 1 large Meyer lemon
• 1 cup homemade ricotta (store-bought works fine)
• ½ cup all-purpose flour
• Low-sugar jam and/or sugar free maple syrup, for serving

Directions:

• In a bowl, whisk together the egg yolks, sugar, salt, lemon zest, ricotta, and flour.
• In another bowl, using an electric mixer on medium-high speed, or a whisk, beat the egg whites to medium-stiff peaks. Gently fold the egg whites into the ricotta mixture.
• Heat 2 non-stick or well-seasoned frying pans over medium heat. Add a bit of butter to the pans, enough to coat the bottom.
• Dollop heaping tablespoonfuls of the pancake batter into the pans, leaving a bit of space in between each pancake. You should be able to fit 3 or 4 pancakes into each pan, depending upon how large your pan is.
• Cook for about 1 minute, until the bottom is golden brown. Carefully flip the pancake to brown the other side, and cook until the pancake is cooked throughout, another minute or so.
• Makes 8 pancakes.

Estimated carb count per pancake: ~12g

Ingredients:

• 1/2 head Cabbage, thinly chopped 1 cup Broccoli, chopped
• 1 cup Carrot, shredded
• 1 Bell pepper , chopped
• 2 tablespoon Avocado oil
• 1 Onion
• 2 Garlic cloves, minced 1 tablespoon Thyme
• 1 cup low sodium vegetable broth
• 2 teaspoon Pepper
• 1/2 teaspoon of smoked paprika 1 teaspoon of chili powder
• 1 tablespoon of garlic powder 1 tablespoon onion powder
• pinch of cayenne pepper (optional) cooked White or brown rice
• 3 tablespoons of soy sauce

Directions:

• Add the avocado oil to the skillet on medium high then saute the onion, garlic and thyme until tender
• Season with half of the cayenne pepper, smoked paprika, chili powder, garlic powder and onion powder
• Add the carrots, broccoli, cabbage, and bell pepper and fold into the pan
• Add the vegetable stock to the skillet, Season with the other half of the cayenne pepper, smoked paprika, chili powder, garlic powder and onion powder
• Cover and steam for 15 minutes
• Once vegetables are semi-soft, add soy sauce and choice of rice. Stir and combine until evenly distributed among all vegetables. Enjoy!

Estimated carb count per serving: ~30g

Ingredients:

• 9 lasagna noodles (boiled for 6 minutes)
• 2 cups cooked cubed chicken
• 15 ounces low-fat ricotta cheese
• 10 ounces chopped spinach, thawed and squeezed
• 1 egg, beaten well
• ½ cup parmesan cheese
• ¼ tablespoon Italian seasoning
• ¼ tablespoon minced garlic
• 2 ¼ cups prepared Marinara sauce

Directions:

• Preheat oven to 350°F.
• Coat the bottom of a 13 x 9 pan with ¼ cup of marinara sauce.
• Combine ingredients (minus noodles and sauce) in a large bowl.
• Place boiled noodles flat on waxed paper to dry. 
• Once dry, lie noodles in the pan.
• Divide combined ingredients equally onto noodles.
• Roll noodles and cover with remaining sauce.
• Cover with foil and bake for 45 minutes.

Estimated carb count per serving: ~16g

Ingredients:

• 3 tablespoons reduced-sodium soy sauce or tamari
• 2 teaspoons sugar
• 2 teaspoons sesame oil
• 1 teaspoon Thai chili sauce (optional)
• 1 pound lean ground turkey
• 1 celery rib, chopped
• 1 tablespoon minced fresh ginger root
• 1 garlic clove, minced
• 1 can (8 ounces) water chestnuts, drained and chopped
• 1 medium carrot, shredded
• 2 cups cooked brown rice
• 8 Bibb or Boston lettuce leaves
• 1 lime (optional)

Directions:

• In a small bowl, whisk soy sauce, sugar, sesame oil and, if desired, chili sauce until blended. 
• In a large skillet, cook turkey and celery 6-9 minutes or until turkey is no longer pink, breaking up turkey into crumbles; drain.
• Add ginger and garlic to turkey; cook 2 minutes. 
• Stir in soy sauce mixture, water chestnuts and carrot; cook 2 minutes longer. 
• Stir in rice; heat through. 
• Serve in lettuce leaves. 
• Tip: Squeeze some fresh lime over the cups to add some acid!

Estimated carb count per serving: ~17g per wrap

Ingredients:

• 1 red onion, chopped
• 1 pint cherry tomatoes, sliced in  halves
• 1 avocado, pitted and cut into 1/4 inch pieces
• 1 can of black beans, drained and rinsed
• 1 can of fresh cut, whole kernel corn, drained
• Oil and balsamic vinegar to taste
• Ground black pepper to taste
• 1 pinch of salt

Directions:

Combine/mix all ingredients in a bowl. Serves six as a side dish. Double all ingredients to serve 12. Keeps well refrigerated for a day, travels well. Enjoy!

Estimated carb count per serving: ~15g

Contributed by Francesca Lito

Ingredients for the salad:

• 1 cup dry green lentils
• 1 English cucumber, chopped
• 1 cup cherry tomatoes, halved
• ½ red onion, diced
• ½ cup fresh mint, chopped
• 1 can hearts of palm, chopped

Ingredients for the dressing:

• 1/3 cup olive oil
• 2 limes, juiced
• 2 cloves garlic, mashed
• 1 tablespoon Dijon mustard
• 1½ teaspoons sea salt
• 1 teaspoon ground black pepper

Directions:

Start by preparing your lentils; rinse and drain your lentils thoroughly, then add them to a saucepan with three cups of water and a generous pinch of sea salt. Bring the lentils to a boil, then once they’re boiling, cover the pan, reduce the heat to “low”, and let your lentils simmer for about 25 minutes. While your lentils are simmering, prepare the rest of your salad. Wash and chop your cucumber, tomatoes, red onion, hearts of palm, and mint, and set them aside. Then, in a separate bowl, add all of your dressing ingredients together and whisk them to combine. Taste and adjust salt and pepper levels as needed / desired.

Once your lentils are finished, strain the water from them and rinse them with cold water to cool. Then, add your cooled lentils to a large bowl along with the rest of your vegetables. Finally, pour your dressing on top and toss to fully combine. Once your salad is done, serve it right away, or store any leftovers in an airtight container, in the fridge, for up to one week. Enjoy!

Estimated carb count per serving: ~10g

Contributed by Jill Waller

Ingredients:

• 2 medium zucchini, sliced 1/4″ thick
• 2 medium yellow squash, sliced 1/4″ thick
• 2 medium eggplant, sliced 1/4″ thick
• 2-3 tablespoons olive oil
• 1-2 large tomatoes sliced 1/4″ thick
• 1 cup cherry tomatoes, halved
• 2 balls fresh mozzarella cheese (or more, if you’d like!)
• 2 tablespoons aged balsamic vinegar
• 4-5 leaves fresh basil, chopped
• Salt and pepper, to taste

Directions:

Heat the grill to a medium heat.

Brush the zucchini, squash, and eggplant with the olive oil and sprinkle lightly with salt and pepper. Grill for 4-5 minutes on the first side before flipping them and grilling for an additional 2-3 minutes on the other side until slightly softened.  Transfer the grilled vegetables to a sheet pan to rest.

Slice the mozzarella into 1/4″ slices. Use a large plate or platter to layer the grilled veggies, tomatoes, and mozarella. Sprinkle chopped basil on top. Drizzle with balsamic vinegar and olive oil. Sprinkle with additional salt and pepper, if desired. Serve at room temperature or slightly chilled.

Estimated carb count per serving: ~10g

Ingredients:

• 1lb (one box) of bowtie pasta (or other shape)
• 3 stalks of celery chopped
• 1/2 yellow onion finely diced
• 1 cucumber, seeded, chopped
• 1 cup light mayo
• 2 tsp white vinegar
• 1 tsp sugar
• 1 tsp celery seed
• 1/4 tsp ground mustard
• 1/4 tsp salt
• 1/4 tsp ground black pepper

Directions:

Cook pasta until al dente; drain. Whisk mayo, vinegar, and seasonings together in a bowl. Combine cooked pasta with chopped vegetables. Add dressing and mix until pasta and veggies evenly coated with dressing. Cover bowl and refrigerate to let flavors develop. Toss/stir again before serving.  

Estimated carb count per serving: ~40g

Contributed by Amanda Gottleib

Ingredients:

• 1 ½ head of cauliflower, chopped (bite-sized pieces) and cooked
• 4 hard-boiled eggs, diced
• 1/3 onion, chopped
• 1 cup mayonnaise
• 2 tablespoons mustard
• 2 tablespoons dill relish
• ½ teaspoon freshly-ground pepper
• ½ teaspoon fresly-ground sea salt
• 1 green onion, chopped (optional)

Directions:

• Prepare the ingredients as directed above (chop, dice, etc.).
• Whisk together mayo and other seasonings to make dressing.
• Combine cauliflower, onion, relish. Add dressing.
• Toss to combine/coat evenly.
• Cover bowl. Refrigerate overnight to allow flavors to mesh. Serve cold.

Estimated carb count per serving: ~5g

Contributed by Jo Metcalf

Ingredients:

• 1 teaspoon finely grated lemon zest
• 1/3 cup lemon juice
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons packed fresh oregano, minced
• 2 tablespoons packed fresh sage, minced
• 2 tablespoons minced fresh chives
• 1 teaspoon freshly ground pepper
• 1/2 teaspoon salt
• 2 15-ounce cans cannellini beans, rinsed
• 12 cherry tomatoes, quartered
• 1 cup finely diced celery
• 24 raw shrimp (21-25 per pound), peeled and deveined

Directions:

• Combine the first 8 ingredients in a large bowl. Reserve 2 tablespoons. Add beans, tomatoes and celery to the large bowl of dressing; toss well.
• Preheat grill to medium-high or place a grill pan over medium-high heat until hot.
• Thread shrimp onto 6 skewers.
• Oil the grill rack or the grill pan. Grill the shrimp until pink and firm, turning once, about 4 minutes total. Serve the shrimp on the white bean salad, drizzled the shrimp with the 2 tablespoons of dressing before serving.

Estimated carb count per serving: ~18g

Ingredients:

• 6 cups chopped fresh broccoli
• 1 package bacon, cooked and crumbled
• 1 cup golden raisins
• ½ chopped onion
• 1 cup sunflower seeds
• 1 cup mayonnaise
• ¼ cup sugar substitute (erythritol or Stevia)
• 2 tablespoons white wine vinegar (or plain white vinegar)

Directions:

In a medium mixing bowl, whisk together mayonnaise, sugar substitute, and vinegar to make the dressing. In a large mixing bowl, combine broccoli, cooked bacon, chopped onion, raisins, and sunflower seeds. Pour dressing over the broccoli mixture, toss/stir to coat dry ingredients with dressing. Refrigerate until ready to serve.

Pro Tip: This salad tastes better after the flavors have time to meld for a few hours.

Estimated carb count per serving: ~18g

Contributed by Pat Goldstein

What’s a chaffle? A cheese and egg waffle!

Ingredients:

• 1 cup grated mozzarella cheese
• 2 eggs
• ½ teaspoon baking powder
• Desired pizza toppings (sauce, cheese, veggies, meat, etc.)

Directions:

Spray waffle iron with high-heat, non-stick cooking spray. Heat waffle iron. Mix mozzarella cheese, eggs, and baking powder until blended. Pour mixture into waffle iron. Bake on one cycle or for 5 minutes. Remove from iron. Add toppings.

Estimated carb count per serving: ~3g (without toppings)

Contributed by Julia Orlicky

Ingredients:

Berry Filling

• 4 cups of black and blueberries (fresh)
• 1/2 c applesauce
• 2 Tbsp oats (grounded)

Crunchy Crust

• 1/2 cup oats (grounded)
• 1 cup oats (whole)
• 1/2 cup light brown sugar
• 1/2 tsp cinnamon
• 1/4 tsp salt
• 1/2 cup unsalted butter broken into small pieces

Directions:

• Preheat oven to 375°F
• Prepare a 9×9 in. baking pan using unsalted butter to coat the bottom
• Make filling by rinsing and draining berries
• In a small bowl, mix applesauce and oats until smooth
• Pour on top of berries evenly To make crust mix ground oats, brown sugar, butter, cinnamon,
• and salt in a using pastry cutter Add whole oats into mixture 
• Sprinkle mixture on berries Bake for 30 minutes until golden brown.

Estimated carb count per serving: ~35g

Ingredients:

• ¼ cup brown sugar or coconut sugar
• 2 tablespoons butter
• 2 teaspoons vanilla
• 1 egg
• 2 cups almond flour
• ½ tablespoon baking soda
• ¼ tablespoon salt
• ⅓ cup chocolate chips

Directions:

Preheat oven to 350°F.

Mix ingredients in a large bowl. Make ~24 small cookies on a non-stick cookie sheet.

Bake for 10-12 minutes until golden brown. Let cool and serve.

Estimated carb count per serving: ~4g

Contributed by JoAnn Kjep

Ingredients:

• 2 cups creamy almond butter
• 1½ cups organic honey or agave
• 2½ cups chocolate flavor protein powder
• 1½ cups crisped rice cereal
• 1½ cups gluten free oats

Directions:

Melt almond butter and organic honey/agave in microwave for 40 seconds and then stir.

Add in Arbonne protein powder, brown Rice Krispies, and oats. Mix up with hands. Roll into approximately 20 small balls. Place balls on wax-paper or parchment paper-lined tray and place in fridge for at least an hour. After balls have chilled, remove from tray and place in big bowl. Refrigerate. Enjoy.

Estimated carb count per serving: ~25g

Contributed by Bek Hoskins

Ingredients:

• 1-2 cups cooked acorn squash
• 3 cups almond flour
• 1 cup feta cheese
• 1 cup spinach (cooked and drained of water)
• 3 eggs
• 1.5 teaspoons baking powder
• ¼ cup milk or buttermilk

Directions:

• Mix wet and dry ingredients well in separate bowls.
• Add dry ingredients to wet ingredients.
• Scoop batter into a papered muffin tin and bake at 350°F for 30-40 minutes.

Estimated carb count per muffin: ~7g

Ingredients:

• 3/4 cup of full fat plain Greek yogurt
• ½ cup (or 100 grams) frozen strawberries
• 1 scoop vanilla whey protein
• 1-3 tablespoons of water
• Ice cubes (optional)

Directions:

Add all ingredients to blender. Blend. Add water based on desired thickness. If too thin, add a few ice cubes.

Estimated carb count per serving: ~15g

Contributed by Melissa Barbehenn

Ingredients:

• 2 handfuls fresh washed spinach
• 1 cup almond milk
• 1/2 banana
• 1-2 tablespoon reduced-fat peanut butter (may substitute peanut butter powder)
• 1/2 cup low fat Greek yogurt

Directions:

Add all ingredients to blender. Blend.

Estimated carb count per serving: ~20g

Contributed by Dawn Gilhooley

Ingredients:

• 2 cans of golden corn, drained
• 2 cans of black beans, rinsed and drained
• 2 cans of diced tomatoes with green chilies, undrained
• 1 medium red onion, diced
• 1 large bunch fresh cilantro, rinsed and chopped
• Zest and juice of 2-3 limes
• Salt and pepper to taste
• 2-3 tbsp cumin powder (or more to taste)

Directions:

Combine/mix all ingredients together in a large bowl and refrigerate until cold. Pair with your favorite tortilla chips and enjoy.

Estimated carb count per serving: ~18g (not including tortilla chips)

Provided by Maura Johnson