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What can I eat? 
Each recipe is ChefMD®-approved to provide great health benefits and terrific flavor. 
Browse recipes, watch Dr. John prepare them on video, or build a shopping list using any 
recipe or combination of recipes! 
MEDICAL CONDITION: DIABETES 
Lemon Salmon and Navy Bean Salad 
Mexicali Chicken Skillet 
Pan-Grilled Citrus Salmon Over Asian Slaw 
Portuguese Bean Soup with Sweet Potatoes 
Sauteed Brussel Sprouts 
Seared Sea Scallops with Organic Spinach and Toasted Pistachios 
Shiitake Studded Hot, Sweet and Sour Chicken Stew 
Shrimp, Cucumber and Avocado Salad 
Unfried Crispy Chicken with Tabasco and Pecans 
Get Dr. John’s monthly newsletter, “Paging Dr. La Puma” with free recipes.
OVER 100 QUICK & EASY RECIPES 
Breakfast 
Salad Entrees 
Soups 
Vegetarian Entrees 
Side Salad/Dressings 
Side Vegetables 
Desserts 
Fish 
Chicken and Turkey 
Lean Meat 
OVER 200 MEATLESS RECIPES 
Breakfast 
Salad Entrees 
Soups 
Vegetarian Entrees 
Side Salad/Dressings 
Side Vegetables 
Desserts
Home Cooking 
Vegetables, Healthy Fats/Oils, Poultry, Fruit, 
Nuts/Beans/Tofu, Dairy, Whole Grains, 
Fish/Seafood, Beverages 
Dr. Walter Willett 
The Nutrition Source 
Harvard School of Public Health
• by Category, Occasion, Cuisine, Dietary Needs, Course 
Browse Recipes
Any Time Frittata 
Ingredients: 
• 4 eggs (depends on # of people) 
• A pinch of dried turmeric or basil 
• ½ medium onion, chopped fine 
• 1 Tbs. chicken broth, vegetable broth or 
coconut oil, grape seed oil, or olive oil) 
• 2 medium cloves garlic, chopped fine 
• 1 small green pepper chopped small 
• 1 cup thinly sliced zucchini (or add 
spinach, broccoli, and/or mushrooms) 
• 1 small chopped tomato with or w/o pulp 
• 1 Tsp. dried cilantro or Italian parsley 
• Add salt and black pepper to taste. 
Directions: 
Chop onions, garlic and green pepper and let sit 
for at least 5 minutes to enhance their health-promoting 
properties. 
Beat together the eggs, turmeric, and a pinch of 
salt and pepper. Set aside. 
Heat 1 Tbs. broth or oil in 10-12 inch stainless 
steel skillet or non-stick. Sauté the onion, garlic, 
and green pepper for 3 minutes stirring 
frequently. 
After 3 minutes, add zucchini, tomato, cilantro, 
salt, and black pepper. 
Pour egg mixture over vegetables. Turn heat to 
low and cover. Cook for about 10 minutes 
checking periodically to see if eggs are firm. When 
done, run a rubber spatula around edge of frittata, 
cut into wedges and serve.
Creamy Asparagus Soup 
Ingredients: 
• 1 bunch asparagus, woody 
stems removed 
• 2 garlic cloves, peeled 
• 1 medium sweet potato, diced 
• 1 leek, cleaned 
• 5-6 cups chicken stock or 
water 
• 1 tsp. sea salt 
• Black pepper 
• 2 Tbsp. white onions, minced 
• Pecorino Romano cheese 
Directions: 
• Bring asparagus (save some 
asparagus tips for garnish), garlic, 
red potato, leek, chicken stock and 
sea salt to a boil. Cover and reduce 
heat to simmer 10-15 minutes. 
Remove vegetables and puree in a 
food processor or blender. Add back 
to the soup, season with black 
pepper to taste. 
• Garnish with asparagus tips and 
Pecorino Romano cheese.

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Cwt what can i eat how do i cook it

  • 1. What can I eat? Each recipe is ChefMD®-approved to provide great health benefits and terrific flavor. Browse recipes, watch Dr. John prepare them on video, or build a shopping list using any recipe or combination of recipes! MEDICAL CONDITION: DIABETES Lemon Salmon and Navy Bean Salad Mexicali Chicken Skillet Pan-Grilled Citrus Salmon Over Asian Slaw Portuguese Bean Soup with Sweet Potatoes Sauteed Brussel Sprouts Seared Sea Scallops with Organic Spinach and Toasted Pistachios Shiitake Studded Hot, Sweet and Sour Chicken Stew Shrimp, Cucumber and Avocado Salad Unfried Crispy Chicken with Tabasco and Pecans Get Dr. John’s monthly newsletter, “Paging Dr. La Puma” with free recipes.
  • 2. OVER 100 QUICK & EASY RECIPES Breakfast Salad Entrees Soups Vegetarian Entrees Side Salad/Dressings Side Vegetables Desserts Fish Chicken and Turkey Lean Meat OVER 200 MEATLESS RECIPES Breakfast Salad Entrees Soups Vegetarian Entrees Side Salad/Dressings Side Vegetables Desserts
  • 3. Home Cooking Vegetables, Healthy Fats/Oils, Poultry, Fruit, Nuts/Beans/Tofu, Dairy, Whole Grains, Fish/Seafood, Beverages Dr. Walter Willett The Nutrition Source Harvard School of Public Health
  • 4. • by Category, Occasion, Cuisine, Dietary Needs, Course Browse Recipes
  • 5. Any Time Frittata Ingredients: • 4 eggs (depends on # of people) • A pinch of dried turmeric or basil • ½ medium onion, chopped fine • 1 Tbs. chicken broth, vegetable broth or coconut oil, grape seed oil, or olive oil) • 2 medium cloves garlic, chopped fine • 1 small green pepper chopped small • 1 cup thinly sliced zucchini (or add spinach, broccoli, and/or mushrooms) • 1 small chopped tomato with or w/o pulp • 1 Tsp. dried cilantro or Italian parsley • Add salt and black pepper to taste. Directions: Chop onions, garlic and green pepper and let sit for at least 5 minutes to enhance their health-promoting properties. Beat together the eggs, turmeric, and a pinch of salt and pepper. Set aside. Heat 1 Tbs. broth or oil in 10-12 inch stainless steel skillet or non-stick. Sauté the onion, garlic, and green pepper for 3 minutes stirring frequently. After 3 minutes, add zucchini, tomato, cilantro, salt, and black pepper. Pour egg mixture over vegetables. Turn heat to low and cover. Cook for about 10 minutes checking periodically to see if eggs are firm. When done, run a rubber spatula around edge of frittata, cut into wedges and serve.
  • 6. Creamy Asparagus Soup Ingredients: • 1 bunch asparagus, woody stems removed • 2 garlic cloves, peeled • 1 medium sweet potato, diced • 1 leek, cleaned • 5-6 cups chicken stock or water • 1 tsp. sea salt • Black pepper • 2 Tbsp. white onions, minced • Pecorino Romano cheese Directions: • Bring asparagus (save some asparagus tips for garnish), garlic, red potato, leek, chicken stock and sea salt to a boil. Cover and reduce heat to simmer 10-15 minutes. Remove vegetables and puree in a food processor or blender. Add back to the soup, season with black pepper to taste. • Garnish with asparagus tips and Pecorino Romano cheese.
  • 7. UNFRIED CRISPY CHICKEN WITH TABASCO AND PECANS Ingredients: • 4 (6 oz.) bone-in chicken breasts, preferably organic 3/4 cup low fat buttermilk 1 teaspoon hot pepper sauce, such as Tabasco 1/2 cup finely crushed whole grain ranch flavored crackers, (about 18 Kashi crackers) • 1/4 cup finely chopped pecans 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper Olive oil cooking spray Preparation: • Remove and discard skin from chicken breasts and place the chicken in a 1 gallon plastic food storage bag. Pour buttermilk and hot sauce over chicken. Close bag securely, turning to coat. Refrigerate at least 30 minutes or up to 24 hours. Heat oven to 400°F. Combine cracker crumbs, pecans, salt and pepper in a shallow plate or pie plate. Remove each chicken breast from bag letting excess buttermilk drip back into bag. Place meaty side of breast into crumbs, pressing down firmly on bones so crumbs adhere well to chicken. Place bone side down on baking sheet. Repeat with remaining 3 chicken breasts. Coat chicken lightly with olive oil cooking spray. Bake 35 minutes or until chicken is no longer pink in center and crumbs are golden brown. Use a spatula to transfer chicken to serving dishes as tongs may disturb the coating. Substitutions: • Walnuts may replace the pecans and any flavor of cracker may replace the ranch.
  • 8. Mushroom Barley Risotto Ingredients: • 1 cup pearled barley • 2 cups low-sodium vegetable broth • 1 tablespoon olive oil • 1 medium carrot, peeled and diced • ½ medium onion, diced • 1 medium stalk celery, diced • 1 clove garlic, minced • 1 cup mushrooms, washed and sliced • 1 medium tomato, diced • 1 tablespoon fresh chives, minced • 1 tablespoon fresh tarragon, minced • 2 tablespoons fresh parsley, chopped • Salt (optional) and pepper to taste Preparation: • Rinse the barley. Pour the broth into a medium saucepan and bring to a boil. Add the barley and return to a boil. Cover, reduce heat to low, and simmer until all the broth is absorbed, about 20 minutes. • After the barley has been cooking for about 10 minutes, start the vegetables: Heat the oil in a sauté pan over medium-high heat. Add the carrot and onion and cook until the onion is translucent. Add the celery, garlic, and mushrooms and cook until mushrooms begin to sweat, about 4 minutes. • Gently fold the carrot mixture, diced tomato, chives, and tarragon into the barley. Season with salt and pepper to taste. Top with chopped parsley and serve warm.
  • 9. Banana Bread Ingredients: • 2 cups sprouted flour • ¾ cup coconut or brown sugar 3 tsp baking powder ½ tsp baking soda ½ tsp salt • 1 egg ¾ cup Parmalat 2% milk or Almond ¼ cup unsweetened applesauce 1 ½ cups mashed bananas • Add chocolate chips (optional) Directions: Preheat oven to 350. Grease bread loaf pan. Mix all dry ingredients into a large bowl, make sure to mix well. Mix all wet ingredients in another bowl. Add liquid mix to dry mix and stir thoroughly. Put into bread loaf pan and cook for approximately 55 to 65 minutes. Should be a nice golden brown. Insert a toothpick in center to check if it's done. Let bread cool in pans for about 5 to 10 minutes. Run a knife along outside edge to loosen sides. This bread is great warm with peanut butter on it.
  • 10. Chocolate Butternut Squash Bread Ingredients: 2 eggs 1 cup shredded coconut 1/3 cup coconut sugar 6 Tbsp. grape seed oil 1 tsp. vanilla ¼ cup buttermilk 1 ½ cups pureed butternut squash 1 cup sprouted wheat flour 1 tsp. baking soda ¼ tsp. baking powder ½ cup unsweetened cocoa powder ¼ tsp. salt ¾ cup chopped walnuts ¼ cup chopped walnuts Preparation: • In a small bowl, combine the eggs, shredded coconut, coconut sugar, grape seed oil, vanilla, and buttermilk. Stir in 1 ½ cups pureed butternut squash. • In a slightly bigger bowl, combine the sprouted wheat flour, baking soda, baking powder, unsweetened cocoa powder, and salt. Mix the wet ingredients into the dry ingredients, and stir to combine. Fold chopped walnuts into the batter. Place ¼ cup of walnuts on top and press down to set in place. • Pour the batter into a loaf pan that's been sprayed with nonstick spray. • Bake at 350F for 45-50 minutes, or until a toothpick inserted into the center comes out clean. Let bread cool in the pan, then slice and serve.