Your Premium Recipe Library includes more than 200 delicious recipes designed to meet your nutritional needs… with new recipes added all the time. Try as many new recipes as you can: Discovering new meals that you enjoy is critical to your long-term success.

  • Many recipes contain gluten, but they can be made gluten-free by changing the whole grain in the recipe for a gluten-free whole grain.
  • Some recipes are higher in calories than others. If you’re working on weight loss, choose a different recipe or decrease your portion size.
  • And, yes, there is a dessert section! These recipes are healthier than their traditional versions, but they’re still desserts, which means they should be savored only once in a while.

Browse all 200+ of our custom prediabetes-friendly recipes or narrow your search by using the filters.

Gluten-Free Almond-Oatmeal-Chocolate Chip Cookies

Gluten-Free Almond-Oatmeal-Chocolate Chip Cookies

These cookies contain half the sugar of a traditional cookie and, in place of butter, have healthy Earth Balance butter substitute and creamy almond butter. It’s made extra healthy with…

Veggie Burger

What’s more American than a juicy hamburger? Of course you can buy pre-made veggie patties, but none taste as good as this homemade recipe. Getting ready for a big BBQ?…

Chinese Cashew Chicken

There’s no reason to order Chinese takeout once you get familiar with this easy, healthy recipe! Cashews contain less fat than most other popular nuts, including peanuts, pecans, almonds and…

Avocado Lime Soup

This fresh, southwestern-themed avocado soup has a nice blend of healthy fats and complex carbs. Moderate the amount of jalapeños or chili powder to control spice level. Substitute veggie chicken…

Mashed Red Potatoes With Herbs

Mashed Red Potatoes with Herbs

Replace your regular mashed potato recipe with this healthy substitute. Red potatoes contain five times as much of the antioxidant anthocyanins compared to Russet potatoes. This recipe is cholesterol-free, low…

Citrus Sesame Dressing

Tasty, Asian-inspired. light dressing for salads and vegetables. Store in a covered jar or plastic container. Good for 7 days refrigerated. Makes 8 servings. Total preparation time: 5 minutes.

Roasted Cauliflower Steaks With Chickpeas

Roasted Cauliflower Steaks with Chickpeas

Cauliflower is having a moment. Versatile, savory and flat out delicious, you’ll be blown away by how good these steaks taste! Makes 2 servings. Total preparation time: 25 minutes.

Mexican Quinoa Salad

Mexican Quinoa Salad

Whole grains and vegetables with a touch of spice! This Mexican-themed dish is a favorite at the PreD University office and we think you’ll love it too! Makes 4 servings.…

Smoothies

Smoothies

Smoothies are thicker and slightly less nutrient rich than juices, but they’re still an excellent source of nutrition. Nutrient-dense greens and antioxidant-rich fruit make the smoothies excellent energy boosters. Use…

Lentil Salad With Beets And Walnuts

Lentil Salad with Beets and Walnuts

Looking for a fresh salad with a unique flavorful twist? This salad has it in spades. Makes 2 servings. Total preparation time: 25 minutes.

Asian Breakfast Rice Bowl

Start your day with a tasty, nutritious meal that’s both heart-healthy and anti-inflammatory. Dark, leafy greens packed with folic acid can help reduce risk for heart disease, while the dish’s…

Roasted Vegetable Grilled Cheese Sandwich

Add vegetables to a comfort food favorite! Pleasantly paired with our Honey Date Balsamic Dressing, this lunch or dinner recipe is a great way to pack in extra servings of…

Fruit Mueslix With Yogurt And Berries

Fruit Mueslix with Yogurt and Berries

Mueslix is a dry mixture of fruit and grains. Substitute almond butter for nuts and honey if you prefer less crunch! Makes 4 servings. Total preparation time: 5 minutes.

Savory Italian Meatloaf

Savory Italian Meatloaf

A Healthy Prediabetes Recipe This healthy rendition gives you all the comfort of the classic dish without the fat and calories. Easy to make, our meatloaf is perfect for any…

Skillet Smoked Turkey And Potato Hash

Skillet Smoked Turkey and Potato Hash

This filling, smoky turkey and potato hash recipe will become a new family favorite, and unlike many recipes that use pork bacon, won’t clog up your arteries with “bad” LDL…

Thai Coconut-Peanut Sauce With Noodles And Vegetables

Thai Coconut-Peanut Sauce with Noodles and Vegetables

Skip Asian takeout and make this heart-smart, delicious noodle dish instead! Featuring turmeric, which can help fight insulin resistance, and heart-healthy garlic and coconut, our Thai Coconut-Peanut Sauce with Noodles…

Sausage And Egg English Breakfast Muffin

Sausage and Egg English Breakfast Muffin

Build a week’s worth of these sandwiches for a delicious, on-the-go breakfast! Just zap in the microwave and stuff with a handful of veggies before you head out the door. Dark,…

Thai Coconut-Lime Vegetable Soup

Thai Coconut-Lime Vegetable Soup

This savory recipe is adapted from a classic comfort soup in Thailand. The creamy broth is enriched with coconut milk and loaded with good fats. Coconut milk is rich with…

Roasted Brussels Sprouts With Pickled Radishes

Roasted Brussels Sprouts with Pickled Radishes

If Brussels sprouts haven’t been on your menu in a while, this dish may change that! Brussels sprouts are a cruciferous vegetable known for their high fiber and heart-healthy benefits.…

Grilled Pesto Chicken Sandwich

Grilled Pesto Chicken Sandwich

Loaded with big flavors, this grilled cheese is a rib sticker! Our recipe uses non-dairy cheese, which has zero cholesterol, trans fat or lactose. Layered with chicken, tomato, spinach and…

Beef And Mushroom Bourguinon

Beef and Mushroom Bourguinon

This rich, luxurious dish is a healthier take on the iconic French classic. Lean beef is a good source of linoleic omega-6 fats, which can’t be made by the body…

Oven-Roasted Halibut With Romesco Sauce

Oven-Roasted Halibut with Romesco Sauce

Halibut contains selenium, an essential mineral found in seafood that plays an important role in protecting your cells against the effects of free radicals. The antioxidant action of selenium can…

Greek Salad With Sardines And Wheat Berries

Greek Salad with Sardines and Wheat Berries

This classic salad gets a nutritional overhaul with omega-3-rich sardines and vitamin-packed whole grains. Providing anti-inflammatory effects, this salad works well for lunch or a light dinner. Use quinoa and gluten free…

Indian Chicken Biryani

Biryani is a mixed rice and meat dish popular in India. This unbelievably savory recipe will amaze guests or satisfy picky family members. Makes 4 servings. Total preparation time: 1…

Zesty Mexican Bean Dip

Beans are a vegetable and an excellent source of protein. They’re also rich in fiber, potassium, folate, and magnesium. Take this dip to a potluck or make it for a…

Zesty Chunky Guacamole

Velvety and chunky, this guacamole recipe is a fiesta of flavor and textures. Makes 4 servings. Total preparation time: 5 minutes.

Wild Mushroom Soup

Rich, earthy and full of depth, this soup will satisfy the mushroom lover in any family. Wild mushrooms are an excellent way to add flavor to dishes without adding fat…

Whole Grain Pasta with Chard and Garlicky Crumbs

Swiss chard is loaded with antioxidant rich vitamin C and offers 33% of your daily vitamin C intake in one serving. If Swiss chard is out of season, substitute with…

White Chocolate-Green Tea-Mint Cheesecake

White Chocolate-Green Tea-Mint Cheesecake

Our delicious cheesecake has all the creamy dreaminess of full-fat cheesecake, but is beneficial to your health! This sweet treat features antioxidant-packed matcha green tea, which can help fight damaging…

White Chocolate Chip Blondies With Dried Cherries

White Chocolate Chip Blondies with Dried Cherries

You'll love this recipe! These healthful cookies are made with dried cherries are the perfect snack for holiday gathering and get togethers.  Makes 16 servings. Total preparation time: 25 minutes.

White Bean Paté

This divine mixture is a perfect spread for toast and works as a filling snack. Butter beans, also known as lima beans, contain molybdenum, which breaks down sulfites in the…

Walnut Pesto

Try this divine, nutrient-rich, high-protein version of the classic pesto. Walnuts contain a powerful antioxidant called melatonin, which promotes restful sleep. The nut is also rich in gamma-tocopherol, a form…

Vietnamese Pho

The national dish of Vietnam, pho is a complex, lip-smacking soup that will fill your stomach and win your taste buds! Our low-fat version is all about the rich beef…

Vietnamese Coconut Curry Chicken

Fresh Southeast Asian ingredients like lemongrass, basil and coconut milk set this golden coconut curry apart from Indian curry. This recipe uses both chicken breasts and vegetarian chicken pieces so…

Very Berry Blueberry Pie

Very Berry Blueberry Pie

This traditional summer dessert features blueberries, which are high in phytonutrients and antioxidants. Fiber-rich dates are puréed to sweeten this treat. For an even sweeter taste, add more fruit purée…

Veggie Melt Sandwich

This sandwich makes a great morning or midday meal! We’ve given you several options in the ingredient list; just choose your favorite option when building your Veggie Melt. Makes 1…

Veggie Caesar Lettuce Wraps

Veggie Caesar Lettuce Wraps

The perfect grab and go meal or snack. Light but satisfying, these veggie wraps are fun to make and easy to improvise with leftover ingredients if needed. Makes 4 servings.…

Two Egg Veggie Scramble

You’ll love this Two Egg Veggie Scramble! An easy way to start your day with a full serving of veggies. Makes 1 serving. Total preparation time: 7 minutes.

Turkey Caesar Wrap

Make lunch for the rest of the week! This recipe is easy to prepare, super fast to assemble in the morning and super scrumptious to eat for lunch. Makes 8…

Tuna Salad and Egg Open-Faced Sandwich

Crunchy veggies in a creamy sauce mixed with hearty, protein-packed egg make the perfect lunch! Eggs are rich in vanadium, an essential nutrient that can help improve insulin sensitivity in…

Tuna Pasta Salad

Consuming fish high in omega-3 fat such as tuna can increase levels of healthy HDL cholesterol and improve insulin sensitivity. Enjoy this scrumptious salad with sprouted grain toast. Makes 8…

Triple Berry Salad with Strawberry Dressing

Did you know that a serving of eight strawberries contains more vitamin C than an orange? You can stock up on vitamin C as well as heart disease-fighting flavonoids with…

Tri-Colored Floret Salad

This delicious and colorful cruciferous-vegetable salad is loaded with sulfuraphanes, which are thought to have protective properties against cancer. Pair this salad with grilled chicken for a fresh, crunchy, nutritious…

Tomato Caprese Salad And Greens

Tomato Caprese Salad and Greens

A simple Italian favorite! When paired with mozzarella or olive oil, the nutrients found in tomatoes become more bioavailable. Perfect with Honey Date Balsamic Dressing. Tip: If you plan on…

Thyme Potato Gratin

This delicious side dish is always a favorite for any occasion, but especially the holiday season! Potassium-rich potatoes and magnesium-packed cashews make this dish super nutritious and delicious. Makes 8…

Three-Bean Salad with Almond and Lemon

Oleic acid is the healthy omega-9 fat found in olive oil. This healthy fat works with the omega-3 fat DHA to make cells more responsive to insulin. Serve with grilled…

Thai Basil Chili Tofu

Thai Basil Chili Tofu

Thai cuisine is about lightly balancing the five flavor profiles: sour, sweet, salty, bitter and spicy. This recipe is easy to prepare and can be made with chicken or vegetarian…

Tex-Mex Turkey Chili

Get your veggies and plenty of flavor too! Tomatoes are full of vitamin C, iron and vitamin E, and the beans make this dish a source of magnesium and potassium,…

Tarragon Chicken Potpie

Our heart-healthy recipe uses low-cholesterol chicken breasts that pair marvelously with tarragon, a pungent herb that contains compounds known to help lower blood glucose levels. This warm comfort dish is…

Tandoori Spiced Swordfish with Avocado Raita

Unlike other fish that flakes or breaks apart, swordfish stays in one piece when grilled. It’s available at most grocery stores, so just ask! If you can’t find swordfish, ahi…

Sweet Potato Bites

Makes 2 servings. Total preparation time: 20 minutes. 1. Prepare our Curry Dip. 2. Cut 2 pounds sweet potatoes into 1⁄2 inch discs, brush both sides with olive oil and…

Sweet Potato Biscuits

Sweet potatoes are the oldest vegetable known to man and rich in vitamin A and beta carotene. The vegetable can also improve insulin resistance. Using quinoa flour makes for a…

Summer Corn Succotash

Succotash highlights the best of summer’s garden bounties. Corn is a major source of the essential B vitamins responsible for maintaining nerve health and cognitive function. It’s also rich in…

Stuffed Tomatoes and Cucumbers

A fun, bite-sized way to serve our famous Lemony Chicken Salad. Make enough for a quick snack or a big batch to serve at a party! Makes 16 servings. Total…

Stuffed Portabella Mushrooms

Stuffed Portabella Mushrooms

These savory, roasted stuffed mushrooms require a little preparation and timing, but the end result is to die for! Mushroom caps and filling must be prepared simultaneously, so plan accordingly…

Strawberry Cupcakes with Creamy Vanilla Frosting

This luscious dessert is perfect for a special occasion! The phytonutrients in strawberries help reduce blood glucose levels after a starchy meal. Plus, the addition of beets can protect against…

Spring Vegetable Tart

Spring Vegetable Tart

Beautiful and delicious, this spring tart is made with asparagus, which is high in insoluble fiber, slowing the uptake of sugar into the bloodstream. Eat this gorgeous, tasty tart cold…

Spinach Artichoke Strata Cups

Tasty, bite-sized artichoke cups that look great on party platters or picnic blankets. Makes 6 servings. Total preparation time: 40 minutes.

Spanish Torta

A healthy take on the classic Spanish omelet, this dish uses less cooking oil and healthy Egg Beaters for a low-fat, low-cholesterol version. Red bell peppers are packed with beta-carotene…

Southwestern Salad Bowl

Most green leafy vegetables contain iron. Pairing them with vitamin C-rich foods such as lime juice enhances the iron absorption. Chock-full of protein and fiber, this salad bursts with flavors…

Southwestern Breakfast Burritos

Start your day with a high-protein meal that will boost your energy and keep you feeling fuller longer. Spinach promotes heart health and fights inflammation, and beans are an excellent…

Southern Sweet Potato and Pumpkin Soup

This sweet, creamy soup will satisfy your hunger and tickle your taste buds! Sweet potatoes contain vitamin A, a fat-soluble vitamin required for vision. It can also boost immune function…

Hot Salmon Sandwich

Salmon comes in many varieties and forms (frozen, fresh, wild and canned). All forms of salmon are loaded with healthy fats, vitamins and minerals. Select your favorite form of salmon…

Green Salad with Apples, Berries and Goat Cheese

Goat cheese contains selenium, an antioxidant that promotes a healthy heart and immune system. Selenium also plays an important role in healthy thyroid function. Leafy greens make this refreshing salad…

Grilled Garden Panini

Leftover vegetables can be used to make a delicious grilled panini sandwich for picnics, a weekend lunch or light dinner. This dish features mushrooms, which contain large amounts of selenium,…

Lemony Chicken Salad

This zesty, refreshing chicken salad is packed with diced red bell peppers, fresh lemon and leafy greens. Rich in vitamins A and C, this nutritious dish makes a scrumptious lunch.…

Quinoa Tabbouleh

Fresh herbs, lemon zest and quinoa make this side dish aromatic and outstanding! Quinoa is rich in magnesium, a mineral that, when packed into a diet, may reduce risk for…

Sesame Ahi Salad

Tuna, as well as salmon and sardines, are high in omega-3 fatty acids, which help raise protective HDL cholesterol levels. You’ll love the taste of this crisp, satisfying salad! Makes…

Mexican Taco Salad

Our taco salad recipe is full of bold flavors, nutritious veggies and heart-smart cheese. Using non-dairy cheese eliminates lactose and large amounts of saturated fat and cholesterol, while black beans…

Skewered Winter Fruit Kabobs with Creamy Coconut-Pineapple Sauce

Makes 12 servings. Total preparation time 20 minutes. 1. Prepare our Gingered Fruit Salad, cutting fruit (except oranges) into 1-inch chunks. Peel and section oranges. Substitute red grapes or strawberries for…

Sinfully Delicious Raw Apple Pie

Sinfully Delicious Raw Apple Pie

Sweetened with dried pineapple and dried cherries, this tasty pie omits processed sugar, making it better for blood sugar control. Containing complex carbs, this easy recipe is sure to please…

Sesame-Shallot Sauce

Shallots, a relative of the onion, are an excellent source of vitamin C, folic acid, potassium, iron and protein. Use this recipe as a salad dressing or in your favorite…

Sherry-Dijon Vegetable Dressing

With zero added oil, this sherry-Dijon dressing is low in “bad” fat. Cashews offer a dose of healthy fat that promote cardiovascular health and add creamy texture and nutty flavor!…

Sesame-Lime Rice Salad Bowl

Tofu, a staple of Asian diets, absorbs flavors well, making it ideal for savory marinades. This flavorful and filling rice salad bowl balances traditional Asian flavors for a perfect, delicious…

Sesame-Ginger Sauce

A savory sauce for stir-fry and other Asian dishes, this Sesame-Ginger Sauce is both healthy and delicious. It contains tahini, a butter made from sesame seeds that can be found…

Seared Ahi Panzanella Salad

Crave the crunch of toasted bread and walnuts? This delightful salad is excellent on its own or paired with tuna. Makes 4 servings. Total preparation time: 15 minutes.

Savory Breakfast Roll

Roll it up for breakfast! Turkey sausage is healthier than pork sausage because it has more protein, less sodium and fat calories. Shop wisely and eat well. Makes 6 servings.…

Sangria Smoothie

Sangria Smoothie

It’s perfectly OK to imbibe every now and then… if it’s in moderation. This devastatingly delicious Sangra Smoothie cocktail is a health-wise choice because it’s made extra nutritious with fruit…

Salsa Caliente

Salsa Caliente

This cooked salsa is made with diced tomatoes sautéed in olive oil. Tomatoes contain lycopene, and cooking them actually increases the amount of lycopene available to the body. Olive oil…

Sake-Poached Salmon with Sesame-Ginger Sauce

This simple and delicious dish is loaded with flavor and protein-rich sesame seeds. Salmon contains niacin, an important vitamin that helps repair DNA and has a special role in insulin…

Romesco Sauce

Romesco is a classic Spanish roasted red pepper sauce that is full of flavor and easy to make. Almonds are a great source of potassium, which aids in glucose metabolism.…

Roasted Veggie Pizza

Roasted Veggie Pizza

Say goodbye to summer with our seriously delicious Labor Day party menu! Serve up this fresh, tantalizing whole grain Roasted Veggie Pizza, which pairs perfectly with our wildly refreshing Sangria…

Roasted Vegetable Lasagna With Italian Turkey Sausage

Roasted Vegetable Lasagna with Italian Turkey Sausage

This Italian favorite is made more nutrient-rich by substituting one layer of noodles with roasted eggplant. Eggplant is high in potassium, copper, folate, magnesium, and fiber, and contains flavonoids and…

Roasted Stuffed Pumpkin With Gruyère

Roasted Stuffed Pumpkin with Gruyère

Give your holiday a nutritious boost and serve this roasted stuffed pumpkin. The traditional Turkey Day stuffing gets a healthy makeover with sprouted grain bread free of fat-loaded butter and…

Roasted Corn And Tomato Pasta Salad With Truffle Oil And Basil

Roasted Corn and Tomato Pasta Salad with Truffle Oil and Basil

Our fresh pasta salad features fiber-rich corn and antioxidant-packed tomato. Plus, our pasta salad is made extra tasty with a drizzle of truffle oil (or olive oil) and fresh basil.…

Roasted Asparagus and Mushrooms with Millet Polenta

This versatile recipe pairs nicely with a salad for dinner or stands alone as a balanced breakfast! Makes 6 servings. Total preparation time: 25 minutes.

Red Thai Chili Salmon With Vegetables

Red Thai Chili Salmon with Vegetables

Salmon is high in omega-3 fatty acids. Add extra spice if you like your dishes hot. Believe it or not, spicy foods help you feel fuller longer! Makes 2 servings.…

Quinoa-Basmati Persian Rice

Looking for a savory, nutritious side dish for supper? Try this flavor-packed Quinoa-Basmati Persian Rice dish. It features healthy goji berries, which are packed with free-radical-fighting antioxidants and immune-system-boosting vitamin…

Quinoa Tabbouleh

Quinoa Tabbouleh

Fresh herbs, lemon zest and quinoa make this side dish aromatic and outstanding! Quinoa is rich in magnesium, a mineral that helps support a strong immune system and regulates blood…

Quinoa Fruit Salad

Quinoa Fruit Salad

A Healthy Prediabetes Recipe Our colorful, mouthwatering Quinoa Fruit Salad is perfect on a warm summer day and eaten for breakfast or lunch. It’s filling, healthy and has a perfect…

Chinese Black Bean Sauce

Steam-sauté your favorite vegetables and serve with this nutrient-rich sauce. The ginger in this recipe is packed with zinc, which can treat the symptoms of zinc deficiency, including skin lesions,…

Five-Star Brownies

Five-Star Brownies

These sinful, nutrient-packed brownies include folate-rich beets, which can help boost mood. Though not common in a brownie recipe, black beans add moistness and extra depth, and also a generous…

Berry Breakfast Crockpot

Fiber-rich 10-grain cereal teams with inflammation-fighting flaxseeds, heart-healthy nuts and dried fruit to create a delicious hot breakfast cereal. Berries are considered a superfood because they’re very low in calories and…

Pumpkin Maple Pecan Butter

Pumpkin Maple Pecan Butter

This decadent mixture of pecans, pumpkin and maple is the perfect antidote to fall’s chill. Plus, it’s a winning way to enjoy the delicious flavor of a pumpkin treat without…

Protein Pancakes with Bananas

Pancakes! Everybody loves making pancakes on the weekend, but how do you make them healthy? The answer is to use buckwheat flax mixed with nuts and delicious fruit. Don’t go…

Pimento Cheese Dip

Pimento Cheese Dip

We’ve given fat-loaded pimento cheese spread a healthy makeover! Our Pimento Cheese Dip features two delicious transition foods that are sure to win your heart. We swap out cholesterol-laden, full-fat…

Pesto Chicken And Roasted Vegetable Picnic Sandwich

Pesto Chicken and Roasted Vegetable Picnic Sandwich

Our beautiful and satisfying veggie-packed sandwich is the perfect centerpiece to your picnic spread! Mushrooms, asparagus and red bell peppers give the sandwich delicious depth and texture, while feta cheese…

Parmesan Toast with Avocado

A quick easy-to-make snack that tastes great! Makes 1 serving. Total preparation time: 5 minutes.

Pad Thai

Fresh and exciting, this dish is exactly how you would find it in Bangkok, except with more vegetables. The peanut flavor allows the Pad Thai to sing, and makes it…

Overnight Creamy Steel Cut Oats with Cherries, Cacao Nibs and Almond Butter

Prepare this filling, tasty oatmeal dish the night before. Wake up, assemble and go! Makes 4 servings. Total preparation time: 5 minutes.

Oven Roasted Sweet Potatoes with Curry Dip

Crunchy sweet potato “fries” get an instant and tasty kick with this creamy curry dip. Sweet potatoes make a great high-fiber and nutrient-rich snack or side dish. Loaded with flavor…

Orzo Salad With Pine Nuts, Radicchio, Cherries And Garden Herbs

Orzo Salad with Pine Nuts, Radicchio, Cherries and Garden Herbs

Orzo is a risoni... a pasta shaped and cut like rice. Typically made from a white flour, it's important to buy a whole grain variety. Whole grain orzo can be…

Nut Butter Oats With Pear

Nut Butter Oats with Pear

Don’t have much time for breakfast? This easy-to-assemble breakfast recipe contains healthy fats, lean protein and complex carbs and is easy to put together in bulk for a week’s worth…

No-Cook Sweet And Fruity Breakfast Cereal

No-Cook Sweet and Fruity Breakfast Cereal

Wake up and start your day with a sweet and tasty breakfast pudding! This breakfast cereal features quinoa, a superfood that is packed with vitamins and minerals. It’s chock full…

Mushroom-Kale Pizza With White Sauce

Mushroom-Kale Pizza with White Sauce

Serve up fresh, tantalizing and whole grain grilled pizzas! Our recipe is easy: Simply make our White Sauce, top with roasted veggies, and cheese, and enjoy! Makes 8 servings. Total…

Mushroom Sauce

Our version of this classic mushroom sauce doesn’t have loads of sodium and fat typically found in canned-mushroom-soup recipes. The fresh mushrooms used in this recipe are nutritious, containing protein,…

Mushroom Pate with Sherry and Thyme

Mushrooms can nourish your body with a punch of nutrition: They’re packed with selenium, riboflavin, vitamin B, potassium, and vitamin D. Plus, the beta-glucans in mushrooms may help enhance your…

Moroccan Roasted Carrots

Pair this vegetable dish with any dinner. The Moroccan spice ras el hanout or a curry blend can be substituted in place of the spices listed below in these delicious…

Moroccan Roasted Vegetable Tagine

Brightly colored and slowly cooked, this succulent vegetable dish from North Africa will tantalize your tastebuds. Our tagine serves up loads of protein with the inclusion of sweet potato, chickpeas,…

Moussaka

Moussaka is the Greek version of lasagna featuring the amazing eggplant. High in potassium, copper, folate, magnesium and fiber, eggplant also contains flavonoids and phenols that fight cancer and protect…

Moroccan Lamb Tagine

Can a dish be both exotic and comfort food? Moroccan cuisine is influenced by many different cultures over many centuries, giving it a complex flavor profile… yet a satisfying heartiness.…

Moroccan Beef Stew with Apricots

This rich savory and Moroccan stew is balanced with braised sweet apricots. Substitute the lemon peel for the traditional preserved lemons if you can find them. If the classic Moroccan…

Mixed Asian Salad with Macadamia Nuts

This mixed Asian salad is easy to prepare with raw ingredients or with pre-washed salad mixes. Double the dressing ingredients and store in a small Tupperware to use as a…

Mini Meatballs

Makes 8 servings. Total preparation time: 40 minutes. 1. Prepare our Garlicky Meatloaf, adding 1 more egg to the recipe. Instead of building a loaf, you’ll make balls instead. 2.…

Millet Porridge with Blueberries and Walnuts

Another delicious easy-to-make breakfast you can prepare ahead of time. Millet and water good for four servings. Other ingredients can be thrown into each morning’s 1/2 cup serving. Makes 4…

Millet Polenta

This dish is a perfect accompaniment to our Italian Chicken Cacciatore. Millet is one of the highest sources of iron, containing higher levels than kale and spinach. Iron deficiency can…

Mile-High Cranberry-Apple Pie

Apples and cranberries pair up to make a heart-healthy and heartwarming pie. Apples, like peaches, pears and plums, are an orchard fruit. Orchard fruits are high in fiber and low…

Mexican Tamale Pie

This fun dish features tamale ingredients rearranged in casserole form. Made with beef, millet and other iron-rich ingredients, our Mexican Tamale Pie can help prevent iron-deficient symptoms, such as fatigue.…

Mexican Street Style Fish Tacos

Mexican Street Style Fish Tacos

If you live in the southwest, taco stands everywhere serve delicious fried fish tacos with a squirt of fresh lime. Well, fried fish is out, but swordfish is in: this…

Mexican Migas

This classic Mexican breakfast gets a healthy makeover with inflammation-fighting spinach and iron-rich cumin. This satisfying breakfast also doubles as a healthful quick dinner. Makes 1 serving. Total preparation time…

Mexican Chocolate Cheesecake

The medley of bold chocolate flavors is so delicious, you’ll forget this cheesecake has zero cholesterol! Two cups of black beans add fiber and protein, making this dessert a health…

Mediterranean Tuna Melt

Try this mayo-free version of a classic tuna melt. Substitute whole grain flat bread for another whole grain bread or tortilla. Makes 4 servings. Total preparation time: 5 minutes.

Mediterranean Tri-Color Paté

This paté is a party show-stopper! It’s extra delicious when served with a fresh whole grain baguette or sprouted grain crackers. Beans add protein and fiber while walnuts offer a…

Louisiana Gumbo

Louisiana Gumbo

Our deliciously simple Louisiana Gumbo recipe will take you to bayous of the Deep South, where food is satisfying and meant to be enjoyed slowly and leisurely with the ones…

Lemongrass Sauce

Try this full-flavored Vietnamese sauce on a bed of steam-sautéed vegetables with lean meat. Lemongrass has anti-inflammatory properties that are important for cardiovascular health. For a quick substitution, buy pre-made…

Lemon-Glazed Sweet Potatoes

Forget the traditional holiday sweet potatoes and try this full-flavored recipe instead. Sweet potatoes contain natural sugars that are slowly released into the bloodstream, helping to ensure a balanced and…

Korean Bimbimbap Rice Bowl with Beef, Tofu and Vegetables

Bimbimbap is a traditional Korean dish that translates literally to “mixed rice” in English. Note that pickled vegetable scan be made in 30 minutes, but for best results, pickle for…

Kale, Carrot and Herb Strudel

Kale is a superfood that’s rich in nutrients and low in calories. Boiling kale causes it to lose most of its nutrients; opt to stream, roast, microwave or sauté to…

Juicy Stuffed Turkey Burgers

Juicy Stuffed Turkey Burgers

Makes 4 servings. Total preparation time: 15 minutes. 1. In a large bowl, mix both meats, garlic, onion or shallot, salt, pepper, and allspice together. 2. Divide meat mixture into…

Japanese Ramen

Japanese Ramen

A celebrated noodle soup dish teeming with veggies and savory flavor, our Japanese Ramen is heart-healthy, exotic and tummy-filling. Try this gourmet Asian soup today! Makes 4 servings. Total preparation…

Jamaican Hibiscus Ginger Tea

Jamaican Hibiscus Ginger Tea

Add ingredients into a medium saucepan and bring to a boil. Reduce to a simmer for 5 minutes to brew tea. Fill a large pitcher with ice and place a…

Italian Whole Grain Pasta Bowl

Hearty and full of different flavors and textures, you’ll never tire of this delicious pasta! To maximize health benefits, eat a combination of raw and cooked vegetables every day. This…

Italian Cioppino

Italian Cioppino

A classic seafood stew, Italian Cioppino is loaded with succulent seafood and delicious veggies. This soup is an excellent source of omega-3 fatty acids and features one of our favorite…

Italian Chicken Cacciatore

This classic Italian family favorite loses none of its depth and flavor in this healthy rendition. Our chicken cacciatore uses navy beans, but other types of white beans such as…

Island Mango Cheesecake

Island Mango Cheesecake

Perfect for any season, you can make this delicious cheesecake using either fresh or frozen mango or peaches. Mangos are rich in amino acids and vitamins C and E. Navy…

Indian Spiced Lentil Stew

Unlike other beans that are high in starch, lentils are low in starch and high in fiber. They’re also much quicker to prepare than other beans. Be careful: When you…

Indian Spice Roasted Chickpeas

Chickpeas are high in iron and a great source of protein. If you don’t like spice, reduce curry or garam masala by half. Makes 6 servings. Total preparation time: 30 minutes.

Indian Samosa Wrap

These vegetarian wraps can be stored in the refrigerator for one week, making them a super convenient meal for busy workweeks. Uncooked, the filling can be refrigerated up to two…

Indian Rogan Josh with Cinnamon Basmati Rice

“Rogan josh” is an exotic dish that originates from the state of Kashmir, bordering India and Pakistan. This rich and delicious dish is made with roasted spices, tomato and puréed…

Indian Green Masala Dip

Indian Green Masala Dip

Iron-rich spinach gives this savory dip deep color, while the garbanzo beans endow it with a delicate creaminess. Our Indian Green Masala Dip can be paired with veggies, rice and…

Indian Chana Masala

This delicious, classic Indian recipe uses canned garbanzo beans, also called chickpeas. Research shows there’s little difference in the nutritional value between canned garbanzo beans and home-cooked ones. Stock your…

Hummus and Vegetable Wraps

Quick and tasty! These easy to prepare hummus and vegetable wraps contain complex carbohydrates and whole grains. Make a batch and store in the fridge for lunches on the go!…

Huevos Rancheros Cups

Ever had a Mexican cupcake? Fun to make and fun to eat, these Huevos Rancheros Cups can be made to your spice preference. Makes 6 servings. Total preparation time: 25…

Hot Artichoke-Spinach Strudel

Makes 12 servings. Total preparation time: 20 minutes. 1. Prepare our Hot Artichoke-Spinach Dip. 2. Place three sheets of frozen phyllo dough on top of each other. Cut the layered…

Hot Artichoke-Spinach Dip

This recipe is a healthy alternative to a classic favorite. Artichokes contain a high amount of antioxidants and are rich in the phytochemical cynarin, which aids in digestion by stimulating…

Honey Date Balsamic Dressing

This sweet and savory dressing goes great with almost any salad. Easy to prepare and good for seven days in the refrigerator. Makes 8 servings. Total preparation time: 5 minutes.

High-Protein Granola

High-Protein Granola

This filling breakfast cereal is loaded with complex carbs and protein. Flaxseed, one of the most nutrient-dense foods on the planet, teams up with antioxidant-packed nuts and berries for a tasty,…

High-Protein Cornbread

High-Protein Cornbread

Our nutrient-rich cornbread is both moist and fluffy, and contains heart-smart alternatives like coconut oil and almonds. Serve the cornbread warm with soup, salad or your favorite entrée. Makes 16…

Hearty, Chunky Vegetable Soup

Hearty, Chunky Vegetable Soup

Looking for a hearty soup to warm you up when it’s frosty outside? Look no further. This healthy, heart-friendly soup will warm you to the core! Make it a meal…

Healthy, High-Fiber Mac ‘n’ Cheese

Healthy, High-Fiber Mac ‘n’ Cheese

A Healthy Prediabetes Recipe Everyone loves smooth, creamy macaroni and cheese! Unfortunately, the dish is often loaded with calories, fat and cholesterol. But take heart: We’ve remade your favorite comfort…

Healthy, Delicious Chocolate Pudding

Healthy, Delicious Chocolate Pudding

Got a sweet tooth? Satiate your craving with our nutritious take on decadent chocolate pudding! Instead of using full-fat butter, our version stars delicious avocados (yes, avocados!), which are high…

Haricot Vert with Mushroom Sauce and Crispy Shallot Topping

A holiday staple at any buffet table, this version is healthier since it’s without the loads of sodium and fat found in canned mushroom soup. Don’t just save this dish…

Grilled Summer Vegetables

Basic grilled vegetables are a nutritious, tasty addition to any meal. Eating a variety of vegetables will nourish your body with protein, fiber, and vitamins–nutrients that are essential for good…

Green Poblano Sauce

This green chili enchilada sauce brightens any Mexican-style dish with fresh, vibrant flavor. Peppers are high in potassium, one of the most soluble minerals, meaning some of the potassium can…

Green Chile Chicken Enchiladas

The dark green poblanos used in this recipe are mild to medium in spice compared to the hotter varieties of peppers. This sauce is made healthier by using non-fat Greek…

Gingered Fruit Salad with Coconut-Pineapple Sauce

Similar to Grandma’s ambrosia salad, but tastier and more nutritious! This gluten-free salad is healthful, too, with the addition of ginger, which can help prevent glycation, the process that causes…

Ginger-Green Tea Sorbet

This flavorful sorbet combines ginger, green tea and lime for a light summer dessert. Ginger helps alleviate gastrointestinal problems and contains antioxidants that help fight inflammation and atherosclerosis Makes 12…

Ginger Lime Green Tea Coconut Water

Nature’s Gatorade! This tea replenishes electrolytes and provides a slight pick me up due to the small amount of caffeine in the green tea. Makes 8 servings. Total preparation time:…

Garlic Watercress Bok Choy

Garlic Watercress Bok Choy

This crisp, tender combination of watercress and bok choy is different than any stir-fry you’ve had before! Flavorful and full of crunch. Makes 4 servings. Total preparation time: 10 minutes.

Garden Marinara Sauce

With low sodium and no sugar added, this is a marinara you can feel good about! Tomatoes are high in antioxidants, vitamins C and E, beta-carotene, and manganese, all of…

Fried Chicken And Waffles With Golden Almond Maple Syrup

Fried Chicken and Waffles with Golden Almond Maple Syrup

A decadent Southern comfort dish, chicken and waffles is beloved by many, despite the fact that it’s loaded with fat, calories and cholesterol! Our healthier Fried Chicken and Waffles with…

Fresh Ginger, Peach And Berry Crumble

Fresh Ginger, Peach and Berry Crumble

Your favorite summer fruit mingles with ginger in this light and refreshing dessert! To make it decadent, we’ve topped it with a healthy cookie crumble and nutritious coconut-oatmeal cream. You’re…

Fresh Garlic-Lemon Hummus

Fresh Garlic-Lemon Hummus

Eating just one-third cup of beans per day can boost your health, studies say. Beans may improve blood sugar levels and insulin secretion, and lower levels of LDL (“bad”) cholesterol,…

Five Vegetable Salad

1. Add five vegetables to baby greens or salad mix (black beans, edamame, carrots, peas, beats). 2. Add 1 tbs. flax seeds, pumpkin seeds or sunflower seeds. 3. Dress with a combination…

Fig-Balsamic Dressing

This savory dressing features Dijon mustard and figs and is delicious over roasted fall vegetables and salads. Figs have more fiber per serving than any other fresh or dried fruit,…

Fig Bars

A high-fiber fruit loaded with antioxidants, figs are a power fruit for prediabetics because they slow down digestion and absorption of sugar and help prevent spikes in blood sugar. Sweet,…

Edamame Pea Dip

Our Edamame Pea Dip is high in fiber, has bright flavor and is easy to prepare. Edamame contains folic acid, an important vitamin found in high amounts in beans and…

Double Chocolate Cookies

These decadent, rich cookies will quickly satiate your chocolate craving. Here’s the best part: They can lower levels of LDL (“bad”) cholesterol, thanks to healthy oats, while black beans give…

Curry Dip

This spicy dip is a tasty addition to any party. Curry contains a compound called curcumin that fights inflammation and the development of diabetes. According to one study, curcumin improves…

Curried Parsnip and Carrot Soup

Parsnips are a cold-weather vegetable that pair nicely with carrots in this British soup. These two closely related taproots are rich in antioxidant compounds that are anti-inflammatory and anti-fungal. This…

Curried Apple Chicken Salad

This healthy chicken salad option blends fruits, vegetables and meat for a salad rich in nutrients and protein. The tasty salad gets an extra boost with the addition of turmeric, a…

Crunchy Macaroni-Potato Salad With Green Beans

Crunchy Macaroni-Potato Salad with Green Beans

This fresh salad is perfect for a holiday barbecue, or any other summer gathering! Not only is it nutritious, it’s tasty too, brimming with garden flavors and a bright, citrus…

Crispy Kale Chips

Craving something salty and crunchy? These chips make a perfect snack! Kale is chock-full of vitamins and minerals and is very low in calories. This quick and easy recipe is…

Creamy Tomato-Basil Soup

Tomato soup gets a healthy makeover in this nutrient-rich, high-protein version. Tomatoes have lycopene, a potent antioxidant that becomes more abundant when cooked. Studies show that lycopene has heart-healthy benefits and can…

Creamy Macaroni-Potato Salad

When you want a creamy salad, this one will satisfy! Red potatoes are a better choice than russet potatoes because of its deeper hue, which makes it a more nutrient-dense…

Creamy Herb Salad Dressing

This fresh take on dressing is loaded with bright flavors and has no added oil. Packed with fiber, this dressing incorporates healthful ingredients and shines with amazing, balanced flavors without…

Creamy Garlic Alfredo with Cashews

Puréed cashews give this Alfredo sauce its creamy texture without the added cholesterol found in traditional Alfredo recipes. Cashews contain oleic acid, a healthy type of fat also found in…

Creamy Garden Ranch Dip

Classic and healthy, this ranch dressing is perfect drizzled on salads or used as a dip for veggies. It has a hearty serving of lima beans–legumes packed with protein, magnesium…

Creamy Asian Sesame Noodle Salad

This protein-packed dish is delicious served warm, and tastes just as good served cold the next day. Sesame and sesame oil should only be used in low heating conditions, such…

Cranberry Pumpkin Walnut Trail Mix

Cranberry Pumpkin Walnut Trail Mix

Yummy Trailmix! Combine and store in airtight container for 2 weeks. Makes 12 servings. Total preparation time: 5 minutes.

Corn and Summer Vegetable Chowder

Fresh summer produce is showcased in this delicious corn chowder! Chowder is traditionally made with heavy cream, which is high in saturated fat, calories and cholesterol. Using non-dairy substitutes allows…

Cool Garden Vegetable Gazpacho

This soup is best made with fresh summer vegetables and should be served chilled on a warm day. Carrot juice will nourish your body with carotenoids, powerful antioxidants that help…

Cod and Red Pepper with Basil Roll

Cod is a mild flavored fish with white flaky flesh. High in anti-oxidants and omega-3 fatty acids, cod tastes great and is great for your health. Makes 4 servings. Total…

Coconut-Chia Seed Pudding

This pudding is a tasty dessert or snack and is a snap to make. It’s made extra healthy with the addition of chia seeds, which are a good source of…

Coconut Green Matcha Latte

This Japanese green tea is exceptionally high in anti-oxidants. A nice substitute for coffee, matcha may be difficult to find in a grocery store but easy to find online! Makes…

Coconut Curry Sauce

This rich Asian curry is delectable! The coconut adds a punch of sweet flavor and a dose of calcium, potassium and magnesium. Plus, it’s good for people with prediabetes, as…

Citrus Sesame Slaw On Greens

Citrus Sesame Slaw on Greens

A fresh, light salad perfect for outdoor lunches in spring and summer. Store in a covered jar or plastic container. Good for 7 days refrigerated. Makes 4 servings. Total preparation…

Chocolate-Pecan Squares

Mouth-watering and more nutritious than a cookie, these treats are sure to satisfy any sweet tooth. Pecans are a great source of manganese, which aids in carbohydrate metabolism. Try this…

Chocolate-Pecan Oat Cakes

These hearty, whole grain cookies are based on the traditional oat cakes carried by Scottish shepherds. Oats are full of fiber, making these oat cakes an ideal breakfast or midday…

Chocolate Sorbet

This delicious chocolate sorbet will satisfy your sweet tooth without breaking the scale. Raw cacao powder and fresh raspberries bring a one-two punch of powerful antioxidants to this heart-healthy recipe.…

Chocolate Fondue

Chocolate Fondue

A beloved party favorite, chocolate fondue is a decadent treat that, unfortunately, can wreak havoc on your blood sugar levels and waistline. Our healthier Chocolate Fondue swaps out heavy cream…

Chinese Stir-Fry Sauce

Ditch Chinese takeout and make your own stir-fry at home with this easy sauce! Ginger has been shown to effectively manage high levels of blood sugar by increasing the uptake…

Chilled Cucumber-Avocado Soup

Cool cucumber and heart-healthy avocados make a delicious combination in this recipe. The good fats in avocados can help reduce total cholesterol, elevate “good” cholesterol, and control blood glucose levels.…

Chicken Vindaloo

Chicken Vindaloo

Vindaloo is a divine Indian curry dish known for its spiciness and bold flavor. Featuring protein-packed garbanzo beans and chicken bathed in tomatoes, garlic, cardamom, paprika, and vinegar, our Chicken…

Chicken Tortilla Soup

Chicken Tortilla Soup

This delicious Chicken Tortilla Soup is packed with good nutrition and tons of flavor! Tomatoes lend the soup a dose of vitamins A, C, K, folate and potassium, while iron-rich…

Chicken Posole Tacos

Chicken Posole Tacos

Celebrate Cinco de Mayo with a deeply flavored, authentically delicious taco dish! Our Chicken Posole Tacos feature herbs, a smoky chicken flavor and healthy whole grain tortillas. The dish is…

Chicken Penne Pomodoro

This tasty dish is simple to make and freezes well to take to lunch later. Makes 4 servings. Total preparation time: 30 minutes.

Chicken Fajita Salad with Black Bean Corn Salsa

These are the best chicken fajitas you will ever eat… guaranteed! Serves four. Pro Tip: Buy chicken breast cutlets to save time trimming and pounding. Substitute head of lettuce with…

Cherry-Lime Green Tea Cooler

Cherry-Lime Green Tea Cooler

1. In a large bowl, mix both meats, garlic, onion or shallot, salt, pepper, and allspice together. 2. Divide meat mixture into 4 equal portions. Using half of each portion…

Caesar Salad with Garlicky Walnuts

This classic salad is pumped up with extra phytonutrients from raw greens and tossed with a healthy version of Caesar dressing. Top the garlicky walnuts with brewer’s yeast, which tastes similar…

Broccoli Cheesy Soup

Warm and hearty broccoli soup for a cold winter day. Comfort food that will makes you feel more comfortable about what you put into your body. Makes 4 servings. Total…

Breakfast Spinach Salad

Salad for breakfast? Sure! Pack more nutrient-dense veggies into the most important meal of the day with this breakfast salad. For easy preparation, precook rice ahead of time. Makes 1…

Breakfast Coconut Chia Porridge

Easy to prepare and easy to grab on the way out the door, this yummy coconut porridge can be sipped from a cup or spooned from a bowl. Makes 2…

Breakfast Berry Parfait

Breakfast Berry Parfait

This delicious parfait is a snap to make! Top with fresh fruit and flaxseed for a high-calcium, fiber-rich breakfast. Keep the parfait fresh in the refrigerator for up to seven days.

Blueberry-Pomegranate Sorbet

Blueberries and pomegranates are both high in phytonutrients, which function as antioxidants and anti-inflammatory compounds in the body, reducing inflammation and combating free radicals that cause cancer, heart disease and…

Blueberry Breakfast Muffins

Bite into one of these muffins right out of the oven, when it’s hot and fresh! An excellent source of B vitamins and high in magnesium and manganese, flaxseed helps…

Blueberry Acai Bowl

Popular in Brazil, acai berries are high in anti-oxidants. Pair with our High-Protein Granola recipe for a healthy crunch! Makes 2 servings. Total preparation time: 5 minutes.

BLT Breakfast Burrito

Prepare several of these tasty burritos at the beginning of the week to have on hand for a quick, satisfying breakfast. Dark, leafy greens containing folic acid promote heart health,…

Bloody Maria Fresh Juice Or Cocktail

Bloody Maria Fresh Juice or Cocktail

Our mouthwatering, creamy Bloody Maria is fiesta fresh and packed with a medley of vegetable flavors! This cocktail–or fresh juice, if you omit the liquor–is perfect on any day. Carrots,…

Black-Eyed Pea Salad with Grilled Meat

An ideal lunch or light supper, this hearty salad features black-eyed peas that provide slow, steady energy to fuel you through the day. Lean beef is an excellent source of…

Berry Protein Crepes

Kid and adults love crepes! Batter will keep for 48 hours in the fridge. Unfilled, crepes can be stacked between parchment paper and stored in the refrigerator for several days…

Beef Fajita Salad and Rice Bowl

Perk up with protein! This southwestern inspired salad is full of bold flavors and vitamins to keep you satisfied for hours. Makes 4 servings. Total preparation time: 5 minutes.

Beef Enchiladas with Hatch Rojo Sauce

Canned enchilada sauce makes a nice shortcut when preparing this dish. We enrich the recipe with puréed tomatoes and carrots, which fortifies the meal with vitamins C and A. Our…

Almond Breakfast Cookie

Almond Breakfast Cookie

These almond breakfast cookies are easy to make and a wonderful high-protein snack for when you're on the go. They'll keep you full and satiated if you eat them for…

Béchamel

This classic French sauce is made with cashews, which contain oleic acid, a heart-healthy monounsaturated fat that can help reduce high triglyceride levels, a condition associated with prediabetes. Béchamel sauce…

Baked Vegetable Risotto

This quick risotto recipe is a snap to make, since it doesn’t require 40 minutes of constant stirring over the stove like the traditional risotto recipes. Our oven-baked version uses…

Baked Sweet Potato With Greens, Avocado And Dressing

Baked Sweet Potato with Greens, Avocado and Dressing

Savory and filling, this recipe is a nice example of how healthy balanced dishes don’t have to be skimpy. Makes 2 servings. Total preparation time: 15 minutes.

Baked Salmon Lettuce Wraps with Creamy Garden Ranch Dip

Make it a wrap! Lettuce boats are a nice low calorie replacement for tortillas or bread. Perfect for watching your weight and tasty too! Makes 4 servings. Total preparation time:…

Baked Red Snapper with Béchamel

Red snapper is high in omega-3 fatty acids that help boost good cholesterol and reduce inflammation. It’s also an excellent source of vitamin B12, selenium, phosphorus and protein. Make this…

Avocado Caesar Salad Dressing

Craving creamy but trying to keep things healthy? This Avocado Caesar Salad Dressing is a perfect substitute for fattening ranch dressing. Makes 8 servings. Total preparation time: 5 minutes.

Artichoke-Zucchini Pizza With Green Sauce

Artichoke-Zucchini Pizza with Green Sauce

Serve up fresh, tantalizing and whole grain grilled pizzas! Our recipe is easy: Simply make our Green Sauce, top with roasted veggies, and cheese, and enjoy! Makes 4 servings. Total…

Apple-Cinnamon Rolls

These delicious rolls are great for the holidays or any other special occasion. Apples are a great source of vitamin C, while cinnamon is chock-full of free radical-fighting antioxidants and…

5 Vegetable Fried Rice

5 Vegetable Fried Rice

Who knew fried rice could be healthy! Remember, it’s essential to use brown rice, not white rice, to make this dish prediabetes friendly. Makes four servings. Estimated cook time: 10 minutes.

Juices

Juices

It can be difficult to eat the recommended 5 servings of vegetables and 3 servings of fruit every day. Here’s a smart solution: Start juicing! It’s a quick and easy…

Quinoa Pasta with Kale Pesto

Quinoa is unquestionably one of the tastiest whole grains. This pasta and pesto recipe is quick to assemble and only requires a blender or food processor. Serves four. Tip: Boiling…

Vietnamese Lemongrass Beef

Lemongrass is an amazing super-herb that has been used for hundreds of years for both culinary and medicinal purposes. In this classic Vietnamese recipe, minced lemongrass is used to marinate…

Pumpkin Cheesecake

Pumpkin is widely eaten around the world year-round, and with good reason! Not only is it delicious, it can help manage blood glucose levels. Serve this at your next feast…

Very Berry Blueberry Pie

This traditional summer dessert features blueberries, which are high in phytonutrients and antioxidants. Fiber-rich dates are puréed to sweeten this treat. For an even sweeter taste, add more fruit purée…

Sesame-Lime Sauce

This flavorful and healthy sauce balances traditional Asian flavors and makes a light dressing for a salad or rice bowl. Limes are considered to be a diabetes superfood: their peels…

Ginger-Miso Soup

Miso paste and tofu are soy products that play an important role in improving bone health and reducing risk for cancer and heart disease. The addition of ginger makes this…

Mediterranean Pinwheels

1. Prepare our Garlic Lemon Hummus. 2. Spread 1 tablespoon of Garlic Lemon Hummus on 1⁄2 of a whole grain tortilla. 3. Add julienned carrots, sprouts, cucumber (seeded and thinly…

Beef Fajitas

Life is all about the sizzle. You typically want to avoid red meat, but for a recipe this good it’s worth eating in moderation or for a once-a-month delight. For…

Search