Deliciously diabetic FREE eCookbook - Amazon S3

[Pages:83]deliciously diabetic

FREE eCookbook 24 tasty low carb recipes, 4 easy meal plans + shopping lists

For my little family xx

? Jules Clancy 2017 1st Edition. This is a FREE e-Cookbook. Please spread the love and share it with anyone you think may benefit from a collection of delicious, Low Carb recipes. It can be downloaded from deliciously-. All rights reserved.

CONTENTS

THE STORY OF DELICIOUSLY DIABETIC RECIPE INDEX MEAL PLAN ONE: 20-minute meals MEAL PLAN TWO: 30-minute meals MEAL PLAN THREE: one pot meals MEAL PLAN FOUR: family friendly meals WHAT NOW?

sey chickpeas

INTERACTIVE INDEX - click on the item to be taken to the chapter

Thank You! __________________

Welcome and thank you for downloading this FREE eCookbook with weekly meal plans. I'm Jules and I'm a type 2 diabetic. I'm also a huge huge food lover.

I still remember one of the worst phone calls I ever received in my life...

It was from my doctor saying they had the results of a recent test and that I basically had Gestational Diabetes.

My mind was screaming...

"That can't be right... I eat so well. There must be a mistake."

But the results were there.

Anyway now I'm used to the idea, you'll be happy to know I don't feel like a `failure' any more.

It actually started me on an incredible journey learning what I can about the whole diabetes, insulin, blood sugar and diet puzzle.

I believe you don't have to sacrifice the pleasure of food to be healthy. Even if you're diabetic, like me.

How can deliciously diabetic help you? __________________

Deliciously Diabetic is dedicated to helping diabetics eat well by following a simple Low Carb approach to real food. It's all about keeping things as easy as possible.

What makes deliciously diabetic

different? __________________

Unlike many other websites for diabetics, I am a food lover first and concerned with my blood sugar second. If it doesn't taste amazing, I'm not interested.

While I find a Low Carb approach to be the easiest for me, I don't believe in depriving myself. I also don't believe in counting carbs, calories or anything else that takes away from the joy of eating.

Here's what you won't find on Deliciously Diabetic: ? counting carbs ? counting calories ? diets and restriction ? processed food ? low fat anything ? artificial sweeteners or other fake ingredients

? ketogenic recipes that are all cheese and no fresh veggies ? complex recipes with long ingredients lists.

Who is behind deliciously diabetic? __________________

Deliciously Diabetic was founded by Jules Clancy (that's me!) and Amanda Ledger, who have been friends since we met at university in Sydney back in the early 1990s. We share a passion for all things food.

While neither of us is a doctor or practicing nutritionist, I (Jules) studied nutrition as part of my degree in Food Science.

I (Jules) was diagnosed with Gestational Diabetes and later Type 2 Diabetes in 2015. After having success experimenting on myself with a Low Carb approach to manage my blood sugar without medication, I came up with the idea of creating a website to share my journey to help other people in a similar situation.

I mentioned the idea to Amanda who has a strong background in marketing and publishing and was super excited when she suggested we create it together.

And so Deliciously Diabetic was born.

How to use this eCookbook and

Meal Plans __________________

One weird thing you should know about me is I have a personal rule that I must cook at least one recipe from each new cookbook within the first 2 weeks of owning it.

I find this helps me take the first step to actually using my cookbooks.

And I invite you to follow my rule with this free eCookbook.

Challenge yourself to choose at least one recipe, buy the ingredients and cook it within the next two weeks.

Who knows, you just might discover how delicious and easy healthy meals can actually be :)

Or if you're up for an even bigger challenge (with even bigger rewards!), try out one of the meal plans.

Choose the plan that best suits your situation, print out or download the shopping list, edit the shopping list as needed, buy your ingredients and enjoy the freedom of not having to decide what to cook every night!

Making the most of this eCookbook

__________________

1. Use Adobe Reader to open and save the file.

If you haven't got it already, you can download Adobe Reader for FREE. They have apps for your computer, phone and tablet. It makes it much easier to read PDFs like this and gives you the full functionality. It also means you'll be able to edit the shopping lists. Adobe Reader for your computer. Adobe Reader for your mobile device.

2. Save it in multiple locations.

Work computer, home computer, smart phone and ipad. You will always have these recipes and meal plans at your fingertips.

Perfect for last minute planning or for when you find yourself in the supermarket stuck for what to cook for dinner.

3. Find exactly what you want with the search function.

Got mushrooms in the fridge? A quick search and you'll have all the mushroom recipes ready to choose from.

4. Jump straight to your chosen page with the hyperlinks or bookmarks.

My favourite feature. Just click on the links and be taken instantly to your chosen page.

5. Make the most of the variations.

Each recipe has at least 4 suggestions for alternatives to suit different dietary requirements. There are also variations included with each of the meal plans.

So if you think a recipe might not be exactly right for you, make sure you check out the variation suggestions.

The variations are also there to keep things interesting. If you enjoy a particular recipe, challenge yourself next time to try one of the different options.

6. Have fun in the kitchen!

I love that cooking gives me a chance to be creative and indulge in some `play' time ? something we adults could do with a lot more. I adore losing myself in the rituals of chopping, stirring and tasting.

I hope these recipes and meal plans inspire you to enjoy your time in the kitchen as much as I do.

With love, Jules x

RECIPE index

VEGETARIAN

Goats Cheese & Basil Omelette The 'Pizza' Baked Frittata Easy 1-Dish Ratatouille Cauliflower Pizza The Cassic Mixed Green Salad Broccoli Sandwich Bread

FISH & SEAFOOD

Baked Salmon with Herby Yoghurt Fast Roast Salmon & Peppers Tuna Melts

RED MEAT

Pork Larb Chorizo & Broccoli Oregano & Feta Steaks Super Yum Bacon & Cabbage Green Spaghetti & Meatballs Quick Beef Ragu Killer Kale Gratin Quick Steak & Rocket Salad The Great Aussie Rissole Sausages with Mushrooms Polpettone

CHICKEN

Herby Green Roast Chicken 10-Minute Massaman Curry

SWEET TREATS

Berry Mousse Salted Chocolate Chip Cookies Strawberry Ripple Cheesecake Peanut Butter Chocolate Fudge

INTERACTIVE INDEX - click on the item to be taken to the recipe

ME_A__L_P_L_A_N__O_NE

20-minute meals

MEAL PLAN ONE 20-minute meals _________________________________

[1.] MONDAY: Chorizo & Broccoli

[2.] TUESDAY: Goats Cheese & Basil Omelette

[3.] WEDNESDAY: Pork Larb

[4.] THURSDAY: Baked Salmon with Herby Yoghurt

[5.] FRIDAY: Oregano & Feta Steaks

[5.] SWEET TREAT: Berry Mousse

VARIATIONS

Vegetarian: [1] Pan fried halloumi instead of chorizo. [3] Replace pork with crumbled firm tofu or cooked lentils. [4] Mushrooms or eggplant instead of salmon. [5] Serve dressing with cooked lentils or beans. Carb Lovers [1] Toss in cooked pasta [2] Hot buttered toast. [3] Steamed rice. [4] Cooked quinoa or brown rice. [5] Roast potatoes Paleo (Grain, Legume & Dairy-Free): [2] Replace goats cheese with halved cherry tomatoes, sun dried tomatoes, cooked mushrooms. [4] Coconut yoghurt. [5] Roast almonds instead of feta. [6] Coconut yoghurt instead of cream.

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