4 More Plant-Based Recipes For Diabetes (Indian Style)

August 30, 2019 by Salena Leave a Comment

Today I’ll show you 4 simple plant-based diabetes-friendly recipes you can prepare in just 5 to 10 minutes.

You will learn how to make a quick diabetes friendly salad, a plant based hot beverage for diabetics, a 5-minute side you can prepare with yogurt and a flatbread to go with it.

By the way, if you have not done it yet, first try these Plant-Based Recipes for Diabetes (Breakfast, lunch and breakfast) .

Let’s check the salad dish first…

Black Beans and Avacado Salad

This is a very simple, delicious and filling recipe for diabetics and even those who have normal blood sugar level. The best part is, it can be prepared in about 5-7 minutes max.

INGREDIENTS

1 cup black bean (cooked or canned)
¾ tsp salt
¼ cup chopped red bell pepper
¼ cup scallions or onions
½ cup tomato diced
¼ cup chopped cilantro
1 cup avocado chopped
1 tsp lemon juice
1 tbsp finely chopped jalapeño (or any variety of green chilies depending your taste).

PROCESS

1. First, cook the black bean with ½ tsp salt. Drain the excess water after cooking. Alternatively you can use 16 oz canned black beans. If you are using canned black bean, squeeze a lemon in it. Rinse and drain all water.

2. Put the black beans in a big bowl. Next we will add all other ingredients one after the other.

3. First, add chopped avocado and tomato to the bowl.

4. Next, add finely chopped jalapeño and cilantro

5. Add chopped red bell pepper and scallions

6. Add lemon juice and salt as per your taste. You can add any other seasoning you like.

7. Mix everything well with a spoon.

And a nice bowl of delicious, colorful Black Bean Avocado Salad is ready to eat!

This goes well as a side dish for lunch or dinner. You can also have it as a main course.

Next in order is a simple side dish you can prepare with yogurt.

This can be also served for snacking.

Zucchini Raita (made of Yogurt)

Zucchini is rich in vitamin C. It is also high in potassium and manganese and acts as a powerful antioxidant to keep you healthy.

INGREDIENTS

½ cup shredded Zucchini
1 cup yogurt
2 tbsp chopped onions
½ tbsp salt
1 tbsp oil
¼ tbsp mustard seeds
1 tbsp black gram or black lentil (urad dal)
½ tbsp channa dal
3-4 curry leaves
1 green chili slit into 4 pieces
1 tbsp chopped cilantro

Note: All the ingridients that are linked are available in Amazon

PROCEDURE

Mix chopped zucchini, yogurt, onion and salt in a bowl. To this mixture prepare and add the seasoning as described below.

PREPARE SEASONING

1. Put the heater into medium to high and place a seasoning bowl

2. Add oil and mustard seeds to the seasoning bowl

3. Add channa dal to it

4. Add black grams (urad dal)

5. Add green chilies

6. Lightly stir them with a spoon. After a minute or so both the Urad dal and channa dal turns golden brown.

7. Switch the gas off and add curry leaves to the seasoning bowl.

8. Add the seasoning to the mixture of zucchini and yogurt.

9. Finally, add coriander leaves to the mix.

10. Mix everything well together

Now the Zucchini Raita is ready to serve with any diabetic friendly flatbread.

Let’s now check out a plant based diabetes friendly flatbread which can be served for lunch or dinner.

Oats Flatbread

INGREDIENTS

1½ cups of oats
1 cup of water
¾ Teaspoon salt
2 tablespoon oil
10 by 10-inch square wax paper

PROCEDURE

1. Boil the water on medium heat.

2. Once it starts boiling, add salt and oats and mix well.

3. Close the lid and reduce the heat to a very low temperature. Let it cook for 5 minutes.

4. After 5 minutes, turn off the stove and let it cool for a while, so that we will be able to make a dough out of it.

5. Once it has cooled down, knead this dough for few seconds and make it into 3 tennis size balls.

6. Now, heat the skillet on medium-high heat.

7. While the skillet is getting heated, take a teaspoon of oil and grease the wax paper.

8. Place the oats ball in the center and press it into round flat flatbread’s (or tortillas) around 6 inches, using your palm.

Tip: Dip your hand in the water so that it will not stick to your hand while doing flatbread.

9. Transfer the flatbread to your hand, and place it on the hot skillet.

10. Brush it with little oil it and let it cook for 3 to 4 min on one side.

11. Once it has turned a golden color, flip the flatbread and let the other side get golden brown as well.

Now Your oats flatbread is ready. Repeat the above procedure for other flatbreads.

Serve the Flatbread’s hot, with raita, any vegetable dish or any chutney, Enjoy!

Finally, here’s a hot diabetes friendly plant based beverage that can be prepared in just a few minutes.

Millet Beverage

INGREDIENTS

1 1/2 tablespoon Millet or Ragi flour
8 oz water
salt to taste
Little Ghee (clarified butter)

PROCEDURE

1. Add water in a pan and allow it to boil.

2. Mix all the ingredients one by one. First, add Ragi Flour

3. Mix the ragi flour well with water so that no lump is formed.

3. Once it is mixed well, turn on the heat to medium-high, and add the salt

4. Add a little bit of ghee to it. Ghee helps to absorb the nutrients from the millet.

5. Boil the mix. Once it starts to boil the consistency will change and it will be a little bit thicker.

After 5 mins of boiling, you will get this texture.

6. Stir continuously on medium heat for about 5 to 8 minutes.

7. It takes approximately 10 mins to prepare the drink. And your plant based hot beverage is ready.

Drink Ragi Ambali or Millet beverage hot or warm. Drinking hot or warm will aid in the digestion of Ragi.

You can also add buttermilk to it and drink.

Plant-based diabetic recipes need not be boring. If you try out these recipes let me know about it through comments below.

3 Plant Based Recipes for Diabetes (For Breakfast, Lunch, Dinner)

August 23, 2019 by Salena Leave a Comment

When my sister who has been suffering from diabetes for last 15 years gradually transitioned to a plant-based, whole-food lifestyle it brought a huge change in her life. Following a plant based diet not only dramatically improved her blood sugar it gave her a tonne of energy and reduced her insulin intake as much as by 40 percent.

Here are 3 diabetic-friendly plant based breakfasts- lunch and dinner recipes she cooks for herself and her husband often.

Let’s first start with…

PLANT BASED BREAKFAST RECIPE FOR DIABETES

Quinoa Pancake

It is proven that Quinoa which is gluten-free and very rich in protein has a low glycemic index (53) is good for diabetic patients. Today we will prepare a quinoa pancake recipe which does not take much time and can be served as breakfast to diabetic patients.

INGREDIENTS FOR PANCAKE BATTER:

1 cup quinoa (wash thoroughly and soak for 5 to 6 hours and drain water)
1/2 cup water
½ cup chopped onions
2 to 3 green chilies
½ cup chopped cilantro or coriander
1 teaspoon cumin seeds
1 teaspoon salt
3 to 4 tablespoon oil
Iron or any skillet to make Pancake

METHOD FOR PREPARING QUINOA PANCAKE:

Soak the quinoa for about 4 to 5 hours. Then, wash it well and drain the water.
Add quinoa and half cup of water to the mixer grinder.
Add green chilies and grind all to make a thin paste
Transfer the batter to a bowl
Next, add cilantro and chopped onions to the batter.
Also, add salt and cumin seeds.

Mix everything well in the batter to have a pancake batter consistency.

The batter is now ready to use right away or can be and become the refrigerator to use later.

Let’s now prepare the Quinoa pancake.

Heat the iron skillet on medium-high heat. Once the skillet is hot, reduce the heat to medium.

Pour the batter onto the middle of the skillet and spread it around into a nice, round and flat pancake shape.

Add 1 tsp of oil around it, and cook for 1 to 2 minutes.

After the bottom side appears golden, flip the pancake to cook on the other side too. Both sides should be golden brown in color.

Your Quinoa pancake is now ready to serve. Remember it tastes best when served hot.

Next let’s check out a yummy……

PLANT BASED LUNCH RECIPE FOR DIABETES

For lunch, we will prepare

Split chickpea and cucumber salad

INGREDIENTS:

½ cup split chickpea (Soaked for 2 hrs and drained)
1 cup cucumber
2-3 tablespoons shredded coconut (more if you like )

FOR SEASONING:

1 teaspoon oil
1 teaspoon mustard seeds
1 pinch asafetida
1 tablespoon cilantro
1 green chili, chopped
½ teaspoon salt

THE PROCESS

1. Heat oil in a ladle or a small pan, and wait till it gets heated to the right temperature. To check whether the temperature is right, add 3-4 mustard seed to the oil in the laddle. If it starts cracking/popping the temperature is right.

Add mustard seeds and asafetida

Next, add cilantro and chilis.

Let everything sit in the oil till the crackling stops and then add this seasoning to the soaked split chickpea.

Next, add cucumber and coconut to the mix
Add salt.

Mix everything evenly, and enjoy!

The split chickpea and cucumber salad is a great diabetic lunch recipe or you can have it as a side as well.

Finally, let’s take a look at …

PLANT BASED DINNER RECIPE FOR DIABETES

Quinoa Asparagus Flavored dish

Asparagus has been proven to control blood sugar by increasing insulin secretion and is a detoxifier, an anti-aging function and also prevents osteoporosis and osteoarthritis For our first plant based diabetic recipe today we present a Quinoa Asparagus Flavored Dish (Indian style)

INGREDIENTS

1 cup quinoa
1 ½ cup chopped asparagus (when u are chopping the asparagus make sure that you cut only the tender part of asparagus)
1 cup of chopped onion
5-6 dried red chillis
3-4 tbsp oil
1 tbsp mustard seeds
2 tbsp black gram (urad dal)
1 tbsp Split chickpea (chana dal)
15-20 curry leaves
3-4 tbsp Vangibath powder (watch the 1:11 min video to make it super quick)
1 ½ tbsp salt
¼ tbsp turmeric powder
¼ tbsp asafoetida
2 cups of water

THE PROCESS

First, wash the quinoa thoroughly to remove saponins and double the amount of water. Pressure cook it on a medium flame for around 15 minutes. Once cooked let it cool.

Next let’s prepare the asparagus. First place a pan on the stove at the medium-high flame to heat it well

Once the pan is heated add oil.

Add mustard seeds to the pan and wait till it crackles.
Once it starts cracking add split chickpea and black gram

Mix all till it turns into a golden brown color
Once it turns golden brown add red chilis and curry leaves

Next, add the chopped onions and asparagus

Add turmeric powder and asafoetida.

Mix them well and cook.
Then cover it and let it cook for 3-4 mins

After 3-4 mins reduce the heat to medium-low for 5 more mins.
After 5 minutes remove the cover. The asparagus should have cooked well by this time and become tender.
Now add salt and Vangibath powder.

Mix everything well together

To this mixture, add the cooked quinoa

Mix everything together. After mixing well close the lid for 1-2 more mins

After a few mins, remove the cover and check whether everything has mixed well then switch off the stove.

The Quinoa Asparagus Flavored dish is ready to serve for dinner. Or you can replace it with the lunch menu also.

Hope you have liked the plant based recipes for diabetes and will try it out.

Get More Plant Based Diabetes Friendly Recipes

Stuffed Portobello Mushrooms With Spinach and Artichoke

August 2, 2019 by Salena Leave a Comment

These spinach artichoke mushrooms are easy to make and can be served along with grilled salmon or a salad as a great dinner option.

Stuffed Portobello Mushrooms With Spinach and Artichoke

PREP TIME 15-20 mins

EASY

SERVES 2-3

Portobello mushrooms, spinach, artichoke, cheese, sour cream and mayonnaise makes an excellent Stuffed Portobello Mushrooms With Spinach and Artichoke.

Ingredients

2 tbsp. extra-virgin olive oil

4 medium portobello mushrooms, stems and gills removed

1 (10) oz. package frozen chopped spinach drained and squeezed dry

1 (14) oz. can artichoke hearts, drained and chopped

4 oz. cream cheese, room temperature

2 tbsp. sour cream

2 tbsp. mayonnaise

1/2 c. grated Parmesan cheese, divided

1 c. shredded mozzarella cheese, divided

2 cloves garlic, minced

red pepper flakes

kosher salt

Freshly ground black pepper

Nutrition Facts

Portobello: 1 whole Portobello provides 22 calories, 2 g protein, 4g carb, and 0 gm fat

Artichoke:: 50 gm (edible portion) provides 25 calories, 2 g protein, 6 gm carb, and 0 g fat

Spinach: 100 gm raw spinach provides 23 calories 2.9 gm protein, 3.6 g carb, 0.4 g fat. It’s low in carb, high in fiber and helps prevent constipation

Procedure

If you are a mushroom lover and also like spinach and artichoke this recipe is just perfect for you.

Let’s get started

Step 1: Washing and dry the Portobellos with a paper towel. Then take the stem of the mushrooms out and with the help of a spoon scrape and remove the gills.

Step 2: Preheat the oven to 375 degrees F for 10 mins while you brush the face-down mushroom caps with olive oil. Allow the mushrooms to cook on baking sheet for about 10 minutes until it begins to soften.

Step 3. As the mushroom cooks, mix chopped spinach, artichoke, garlic, cream cheese and mayonaise in a large bowl.

Tip: Frozen spinach was used for this recipe. If you are using fresh spinach, steam and chop the spinach. Put it on a clean kitchen towel and squeeze the water out as much as possible.

Step 4: Add sour cream and parmesan cheese to the bowl and mix everything well.

Step 5: Next its time to add Mozarella to the mix.

Step 6. Finally add some salt, white pepper and crushed red pepper flakes to the mixing bowl for flavoring and give it one last good mix.

Step 7: Now take the cooked Portobellos, flip then over and stuff each mushroom well with an equal amount of the spinach artichoke filling prepared before.

Step 8: Sprinkle remaining Parmesan and Mozarella on the top of each stuffed mushroom. Return the pan to the oven and bake for 10-15 minutes.

Step 9: Bake until the mushrooms are easily pierced with a fork and the cheese is melted. Once the mushrooms are baked (you can check them with a fork) and cheese melts, broil the mushroom caps for a few minutes until the cheese starts to brown.

Your delicious artichoke spinach stuffed portobello mushroom is ready to serve. If you have leftover fillings use them as a dip for tortilla chips or anything else you like.

Variations For The Recipe

You can use the same filling for button mushroom or baby portobello and serve them as bite-sized appetizers for a party.

If you are on Keto and want to cut back on carbs, omit the artichokes. You can also replace them with some browned ground sausage. You can also use the mushroom stems, cut them finely and add to the mix as well.

You can also add bacon instead of artichokes to the mix.

If you like breadcrumbs on the top but want to avoid them because you are on keto, add some seasoned pork rinds instead.

Can I freeze these mushrooms to have the remaining next day?

If you want to prep it for the next day, broil them first, stuff and freeze them. You can also freeze the stuffed mushroom, thaw and reheat to serve.

There are so many ways to cook Portobellos. What’s your favorite way?

Oyster Mushroom Lemongrass Soup

July 31, 2019 by Salena Leave a Comment

Lemongrass, ginger, and the chilies give this aromatic soup a unique flavor making it a perfect light dish for lunch or dinner.

Oyster Mushroom Lemongrass Soup

PREP TIME 15-20 mins

EASY

SERVES 2

Oyster Mushrooms, Corn Starch, lemongrass, Ginger makes an excellent Oyster Mushroom Lemongrass Soup.

Ingredients

1 Pack (8 oz or 226 gm) of Oyster Mushrooms

2-3 tbsp Corn Starch

3-4 cups of Water

3-4 inches of lemongrass

1-2 tbsp Ginger

Chili Peppers

Cilantro for garnish

Green onion for garnish

Nutrition Facts

100 gram of Oyster mushroom is just 33 calorie with 6 gm carb, 3,3 gm protein, and 0.41 fat.

Lemongrass a rich source of minerals like potassium, zinc, calcium, iron, manganese, copper, and magnesium. 1 ounce of lemongrass provides 28 gm calories, 1 gm protein 0f fat.

Procedure

This lemongrass soup is not only refreshing and healthy, but it is also a great option for people who are looking for different recipes to lose weight.

Step 1: Cut the oyster mushroom into smaller pieces. You can keep it larger if you like it that way.

Step 2: We will use ginger lemongrass in the soup and garnish it with green onions, cilantro, and Chili Peppers.

Step 3: Heat up 4 cups of water. Let the water boil and then we will put it in the mushrooms.

Step 4: While the water is boiling cut the ginger and lemongrass. You can cut the ginger in any size you prefer. I like smaller pieces and will thinly slice them up. If you don’t like the taste of ginger you can definitely omit this. But for this soup ginger definitely makes it better.

Step 5: Cut the lemongrass into about 3 inches long. You will get lemongrass in Asian markets. It gives a tangy lemony flavor to the soup and is a vital ingredient for this soup recipe. It’s best to use fresh lemongrass from the market but if you can’t absolutely get it you can use the next best option from Amazon here.

Step 6: Next chop the chili into small pieces. You can put this as much as you want because this is just garnishing for your dish. Set these aside.

Step 7: By this time water should have boiled. Go ahead and pour the hot boiled water in the mushroom.

Step 8: Add the lemongrass and the ginger you have chopped before and let it boil for 5 to 10 minutes.

Step 9: Cook for a few more minutes and then add salt according to your taste.

Step 10: While this is boiling prepare the corn starch.

For cornstarch, I have used Great Value cornstarch but any kind of corn starch will work.

Step 11: I like my soup to be quite a bit starchy so I am going to add 3 big tablespoons. If you like the soup to be more liquidy add less cornstarch. Add one cup of water to the cornstarch and mix it well. Or if you don’t want your soup to have any corn starch at all omit cornstarch.

Step 12: After 5 minutes of boiling on high heat add the corn starch. Remember to stir continuously so that corn starch doesn’t clamp up.

Step 13: Once this boils we are good and the soup is ready. Add chili pepper and cilantro and green onion for garnishing.

What does lemongrass taste like? Does it taste like lemon?

No lemongrass does not taste like lemon. While it has a citrusy flavor it tastes more like a mix of lemon and lemon mint. It does not overpower other flavors in a dish but gives a distinct aroma to the recipe like this oyster mushroom soup. It is widely used in Asian dishes especially Thai food.

Other benefits of lemongrass: It contains antioxidants which boost the immune system. It is also known to stimulate bowel function & improve digestion.

How to tell if an oyster mushroom is fresh?

Fresh oyster mushroom will have dry skin. If the texture feels slimy it is on its way to going bad real fast. It’s best to consume the oyster mushroom soon after purchasing. If you cannot use it immediately it is better to dry it before storing.

Is this recipe gluten free?

Yes, cornstarch does not contain gluten. But if you want, you can leave the cornstarch out of this dish to have a more healthier refreshing version of this oyster mushroom and lemongrass soup.

12 Dinner Recipes For Acid Reflux Sufferers

May 21, 2019 by Salena Leave a Comment

Acid reflux is not a disease. This condition, however, is aggravated by poor eating habits. Certain foods, particularly those with high acidic levels, can trigger symptoms leading to discomfort and further complications. To prevent such symptoms, it is highly recommended to create a meal plan that helps avoid triggers.

To get you started, these recipes for dinner can help turn unhealthy eating habits to an acid-reflux-free life.

Vegetarian Recipes for Acid Reflux

Vegetarian Sausage with Braised Cabbage

Source: recipes.saladmaster.com

Light and easy, this dish is an excellent dinner companion for individuals suffering from acid reflux. Cabbage is available in any season and contains potent vitamins and minerals that fend off excess production of acid in the stomach.

Ingredients:

1 head fresh green cabbage, thinly sliced
1 link Vegetarian Sausage, such as Tofurky Italian Sausage or Boca Italian Sausage, sliced
1 tablespoon Olive Oil
2 tablespoons of water

Tip: Use Tofurky – Italian Sausage, 14 Ounce — 5 per case. sausage for vegetarian meals. For meaty version, go for Hatfield Polish Beef Kielbasa 3 Lb (2 Pack).

See full recipes and preparations here.

Creamy Mushroom Stock

Source: sparkpeo.hs.llnwd.net

Light yet nutritious, this creamy mushroom stock is excellent for GERD sufferers. Simply add ginger to make it all-out Asian style.

Ingredients:

1 t canola oil
2 leeks, white and light green parts only, sliced
3.5 ounces shiitake mushrooms, chopped
8 ounces baby portabella mushrooms, chopped
3 medium carrots, grated
1 tablespoon white wine, tomato juice, or lemon juice
2 garlic cloves or 1 teaspoon grated ginger
1/2 teaspoon black peppercorns
3 sprigs fresh thyme
4 parsley stems
9 cups cold water

Tip: Olive oil can also be used in place of canola oil.

See full recipes and preparations here.

Banana Ginger Smoothie

Source: doctoroz.com

Ginger is acid reflux’s enemy #1. This makes this creamy smoothie a perfect fix at night when GERD symptoms can be toughest. Feel free to use almond milk for a dairy-free and gluten-free requirement.

Ingredients:

1/2 cup ice
2 cups milk
2 ripe bananas
1 cup yogurt
1/2 tsp fresh ginger, peeled and grated fine
2 tbsp brown sugar or honey (optional)

Tip: You can adjust amount of honey or brown sugar according to taste. For those with diabetes, using artificial sweetener is deemed best.

See full recipes and preparations here.

Vegan Recipes for Acid Reflux

Polenta with Sesame Seeds

Source: wpengine.netdna-ssl.com

Perfect for breakfast, lunch or dinner, this versatile Polenta dish is also easy and quick to prepare. Polenta is low-carb but rich in vitamins and minerals, and a healthy alternative for gluten-free requirements.

Ingredients:

3/4 Cup Instant Polenta or Corn Meal
2 Cups Water
1 Cup Almond Milk
1 tbsp Mauka Honey
1 tsp Orange Extract
1/2 tsp Vanilla Extract
Salt to taste
1 tbsp Sesame Seeds

Tip: Almond milk is also a perfect alternative for dairy-free requirements.

See full recipes and preparations here.

Calming Carrot Salad

Source: bigoven-res.cloudinary.com

One of the highly recommended vegetables, carrot is known to contain potent beta-carotene and various nutrients essential in repairing tissues damaged by stomach acid. This makes the calming carrot salad as it is– calming to the stomach and esophagus.

Ingredients:

2 tbsp Brown sugar
2 tsp Olive oil
1/4 tsp salt
1 tsp Dried oregano
2 tbsp Orange juice
1/4 lb mesclun greens
2 tbsp Raisins
1 lb carrots ; peeled, trimmed, and grated

Tip: Prepare only for first serving. Dish is not great as leftover.

See full recipes and preparations here.

Cantaloupe Gazpacho

Source: bonappetit.com

Melons are known for their weak acidic content. They are also rich in magnesium commonly noted in reflux medications. Ergo, this cantaloupe gazpacho is a perfect fit for you.

Ingredients:

1 medium cantaloupe (peeled, seeded, chopped)
1 small cucumber (peeled, chopped)
2 tablespoons chopped red onion
2 teaspoons kosher salt
1/2 cup extra virgin olive oil
Kosher salt and freshly ground black pepper
Thinly sliced fresh mint

Tip: You can also use honeydew or watermelon, whichever suits your taste best.

See full recipes and preparations here then, slurp away!

Chicken Recipes for Acid Reflux

Orange Thyme Chicken

Source: drgourmet.com

Low in sodium with no specific GERD triggers, this orange-thyme chicken is perfect for individuals suffering from acid reflux. This is also great for lactose intolerant patients as well as those in need of gluten-free diet.

Ingredients:

3 Tbsp orange marmalade
2 tsp white wine vinegar
1/8 tsp salt
1 tsp fresh thyme leaves
fresh ground black pepper (to taste)
8 ounces boneless skinless chicken breast
2 tsp olive oil
1/4 cup white wine
1 tsp unsalted butter

Tip: Best in taste with fresh thyme. Making the glaze a few hours ahead of time is also deemed best.

See full recipes and preparations here.

Chicken Cutlets With Mushroom

Source: refluxmd.com

Versatile and easy to prepare, this recipe is an excellent source of lean protein without triggering GERD symptoms. Simply serve with spinach sauteed in olive oil and a whole wheat baguette to scoop up its sauce.

Ingredients:

1 pound boneless, skinless chicken breasts (or chicken breast cutlets)
1/3 cup whole wheat flour
2 tablespoons olive oil
3 tablespoons butter
2 cups mushrooms, sliced
1/3 cup white wine (or low sodium chicken broth)
Salt and pepper to taste

Tip: Wine triggering your GERD? Replace with chicken broth. Leftovers also make excellent filling for whole wheat bun sandwiches.

See full recipes and preparations here.

Chicken + Red Potatoes

Source: wpengine.netdna-ssl.com

What does chicken, red potatoes, rosemary and apple cider vinegar – main ingredients on this recipe– bring? Freedom from acid reflux! Nutrient-dense and easy to the tastebuds, this healthy combo makes an excellent meal to ward-off GERD symptoms.

Ingredients:

300 g Red Potatoes Cut into one inch cubes
2 large Carrots Peeled and sliced into 1 inch pieces
1 tbsp Grass-Fed Butter Melted
1/4 tsp Kosher Salt
1/4 tsp Turmeric
2 Cups Grilled Chicken Meat Shredded or chopped
1/2 tsp Dried Rosemary
1/3 Cup Pitted Green Olives (optional)
2 tbsp Organic Apple Cider Vinegar
2 tbsp Fresh Parsley
2 Lime Cut into thin slices

Tip: Pick all-natural apple-cider vinegar. This will guarantee lowering of your blood’s pH levels warding off harmful bacteria and fungi aggravating acid reflux.

See full recipes and preparations here.

Pasta Recipes for Acid Reflux

All-Greek Pasta

Source: veganheaven.org

Don’t miss out on outdoor fun with this easy-to-the-stomach pasta salad. Take it from the Greeks to provide a perfect remedy for your GERD with this healthy, vegan and oh-so-tasty pasta. Definitely, an amazing idea for your next picnic or potluck.

Ingredients:

8 oz. whole wheat penne pasta
8 ounces boneless, skinless chicken, chopped
16 calamata olives
1 cup reduced fat feta cheese crumbles
3 cloves garlic, minced
1.5 cup whole mushrooms
1 cup cherry tomatoes, halved
1 tbsp balsamic vinegar

Tip: Replace chicken with tofu or opt it out of the recipe to make it vegetarian.

See full recipes and preparations here.

Low-Fat Shrimp Pasta

Source: verywellfit.com

Quick and easy, this healthy recipe is a must-have for individuals suffering from acid reflux or heartburn. Excellent for weeknight dinner with family and friends. Do make sure no one’s allergic to shrimps.

Ingredients:

Nonstick vegetable cooking spray
1 tablespoon olive oil
2 teaspoons dried basil
1/2 teaspoon salt
1 teaspoon dried oregano
1 pound medium shrimp, peeled and deveined (see note below)
8 ounces uncooked angel hair pasta
1/2 cup grated
Parmesan cheese

Tip: Feel free to peel and devein your shrimp for a more enjoyable meal.

See full recipes and preparations here.

Whole Wheat Pasta Primavera

Source: healthyfitnessmeals.com

A lighter, acid reflux-friendly pasta dish, this one calls for whole wheat pasta and light Marinara sauce. Though lighter, this dish is filled with protein, fiber, B vitamins, vitamin D, calcium, iron, vitamin K and vitamin A.

Ingredients:

8 ounces whole wheat pasta such as penne
2 cups of warm prepared marinara sauce look for a low-fat, low-sugar variety
2 teaspoons olive oil
1 cup of small broccoli florets
1/2 cup of peeled carrots cut into 1/4 inch pieces
1 yellow squash halved and thinly sliced
1 cup of mushrooms thinly sliced
1/2 cup chopped onion
2 teaspoons minced garlic
salt and pepper to taste
1/2 cup freshly grated parmesan cheese
Optional: 2 tablespoons chopped parsley

See full recipes and preparations here.

Do take note that acid reflux symptoms vary from person to person. One ingredient may trigger a symptom in you but not in another. So, try to keep a food diary so you know precisely what certain ingredients can trigger your acid reflux– and replace them with a more GERD-friendly alternative.

15 Whole30 Chicken Dinner Recipes To Kickstart Your Weightloss Goals

May 20, 2019 by Salena Leave a Comment

Want to get out of a carb-loaded, booze-and-dessert-fueled diet? If you are one of the many who wanted to start life anew with a clean-eating plan then, the Whole30 campaign is definitely for you.

As the name implies, this 30-day eating plan offers to improve your eating habits and enjoy certain benefits directly impacting metabolism, digestion, skin condition, sleep patterns, energy and workout effectiveness. All by eating clean proteins and vegetables.

To get you started, here are 15 Whole30 chicken dinner recipes that’s easy to prepare but loaded with your needed vitamins, minerals and nutrients.

Source: timeinc.net

Chicken Cacciatore

Source: whole30.com

There’s nothing more exciting than chicken prepared “hunter” style. Think: herbs and spices dancing medley to braised chicken breasts. Awesome protein and great sensation to the taste buds!

Ingredients:

4 tablespoons cooking fat
1 pound chicken legs (bone-in, skin-on)
½ pound chicken thighs (boneless)
½ teaspoon salt
½ teaspoon black pepper
½ onion, minced
½ red bell pepper, finely diced
1 cup mushrooms, sliced
2 cloves garlic, minced
1 tablespoon capers, drained
1 14.5-ounce can diced tomatoes
1 cup chicken broth or water
1 tablespoon fresh basil leaves, rough chopped

Check out full list of ingredients and preparations here.

Baked Buffalo Chicken Balls

Source: physicalkitchness.com

Who says one can only make meatballs out of pork or beef? Chicken in its lightness and goodness can also be made more exciting with this Buffalo Bill baked goodness.

Ingredients:

1 pound ground chicken
3 green onions, chopped
1/4 cup Frank’s Red Hot sauce
1 egg
2 tablespoons paleo mayonnaise
1/2 teaspoon salt
1/4 cup + 2 tablespoons almond flour

Tip: You may also prepare homemade mayo. See here

Get full recipes and cooking preparations here.

Chicken Piccata

Source: tasteslovely.com

Short on time? Check out this 15-minute chicken dinner recipe for your Whole30 regimen. It’s gluten-free, dairy-free, sugar-free and grain-free. Great way to eating clean.

8-ounce boneless, skinless chicken breasts, cut in half horizontally and pounded 1/2″ thick (I get my chicken from ButcherBox, which I highly recommend)
1/2 cup blanched almond flour
1/2 teaspoon salt
1 tablespoon olive oil
1–1/4 cup chicken stock
1/4 cup lemon juice (from about 1 juicy lemon)
1/3 cup capers, liquid drained
finely chopped parsley for garnish

Tip: Best served with cauliflower rice or any favorite cooked vegetable.

See recipe and cooking instructions here

Chicken Salad

Source: wellplated.com

You can never go wrong with a chicken salad. That’s proven time and again.

Ingredients:

1/4 cup raw sliced almonds or raw walnut halves
2 cups 1/2-inch-diced cooked boneless skinless chicken breasts
1 1/2 cups seedless red grapes — halved
3 medium stalks celery — diced (scant 1 1/2 cups)
1 large green onion — thinly sliced (about 3 tablespoons), or 2 small/medium green onions
2 tablespoons chopped fresh dill
1/4 cup tahini
1/2 teaspoon kosher salt — plus additional to taste
1/2 teaspoon black pepper — plus additional to taste
1/8 teaspoon garlic powder — plus additional to taste
1 tablespoon apple cider vinegar
5 tablespoons hot water — plus additional as needed

For serving:

Bib or romaine lettuce

This recipe here is much “cleaner” though and more exciting, too, with grapes and almonds replacing the usual apples.

Slow-Cooker Butter Chicken

Source: onelovelylife.com

Busybodies can easily fall in love with this slow cooker recipe. Put all ingredients in. Program it and voila!

Ingredients:

1 lb boneless, skinless chicken breast or chicken thighs
1 medium onion, diced
2 tsp coconut oil
4 cloves garlic, finely minced
1 tsp fresh ginger, finely minced
1 tsp coriander
1 tsp cumin
1 tsp cardamom
1/2 tsp salt
1/4–1/2 tsp cayenne pepper (optional)
1 (14oz) can coconut milk (full fat, please)
1 (6oz) can tomato paste
juice of 1 lime
1/4c Cilantro, or to taste

Tip: add a fresh garden salad to get your digestion moving.

One meal ready in time for dinner. See full recipe here.

Easy Lemon Garlic Chicken

Source: paleorunningmomma.com

Shared by one Paleo-loving Mom, this lemon garlic chicken is anything but easy. That is, in terms of taste and succulence. And it only takes 20 minutes tops to prepare!

Ingredients:

1.5 lbs boneless skinless chicken thighs
2 tbsp ghee divided
sea salt and pepper
1 tbsp fresh lemon juice
3/4 cup chicken broth sugar free for Whole30 homemade broth or bone broth
3-4 cloves garlic minced
2 tsp fresh rosemary finely chopped, optional

Tip: Pick boneless chicken thighs for added juiciness and flavor.

See full recipe and cooking instructions here.

Chicken Marsala

Source: thedefineddish.com

Gluten-free and grain-free, this Paleo-friendly dish is now one of Whole30’s chicken dinner reciper forerunners. The secret to this dish– Arrowroot.

Ingredients:

4 Chicken Cutlets (or 4 chicken breasts, butterflied)
kosher salt, to taste
black pepper, to taste
1/4 cup Bob’s Red Mill Arrowroot Starch
2-4 tbsp. olive oil
2 tbsp. ghee
2 shallots, diced
2 cloves garlic, sliced thinly
8oz. sliced mushrooms (button, cremini, or baby bella)
a pinch of crushed red pepper flakes (optional, or more to taste)
3/4 cup -1 cup of chicken broth
1 tbsp. balsamic or sherry vinegar
1/2 cup canned, unsweetened coconut milk- blended so that it is smooth and no longer separated
juice of 1 lemon
2 tbsp. freshly chopped parsley

Check it out here.

Chicken Curry

Source: themovementmenu.com

Quick and easy to prepare, and one of the most popular recipes to any protein-loaded diet. That’s the oh-so-tasty Chicken Curry to you. Perfect when reheated and can also be served for lunch.

Ingredients:

2 pounds boneless skinless chicken thighs rinsed, patted dry & cut into cubes
1 1/2 tablespoons ghee
1/4 cup bone broth- Find Here!
1 large yellow onion diced
4 tablespoons green curry paste
40 ounces canned coconut milk (this is about 3 cans)
1 head cauliflower cut into florets
2 cups green beans trimmed
1 small butternut squash diced
2 teaspoons turmeric
3/4 teaspoon ground ginger
2 teaspoons garlic powder
2 teaspoons curry powder
1 teaspoon red pepper flakes to taste (careful!)
sea salt and black pepper to taste
cooked cauliflower rice for serving
fresh cilantro for serving
spiced cashew pieces for serving

Tip: Add as many veggies as you like. Best served with cauliflower rice.

See full recipe and cooking instructions here.

Spicy Chicken Patties

Source: familyfoodonthetable.com

This spicy chicken patty reciipe is as simple as it gets– but a versatile one at that. It can be used for salads, sliders, or wraps. It can also be served for breakfast, lunch or dinner. And it’s gluten-free!

Ingredients:

1 lb. lean ground chicken (I use 90% lean)
1 medium zucchini, grated and squeezed well of excess moisture (should be about 1/2 cup after squeezed out)
1 clove garlic, minced
3/4 teaspoon kosher salt
1/2 teaspoon black pepper
1/4 teaspoon onion powder
1/4 teaspoon cayenne pepper (optional; see notes)
1 1/2 tablespoons canola oil or coconut oil

Tip: Got kids? Leave out the cayenne and just serve with hot sauce for adult consumption.

Check out full recipe and cooking prep here.

Chicken Broccoli Casserole

Source: downshiftology.com

Want something cheesy and creamy without being loaded with fatty stuffs? This chicken broccoli casserole with its healthy trimmings is to die for. Easy to prepare yet healthy to the max.

Ingredients:

4 cups cooked and Shredded Chicken
2 tbsp olive oil
2 heads broccoli, florets removed
10 cremini mushrooms, sliced
1/2 small onion, diced
1 cup chicken broth
1 recipe Vegan Alfredo Sauce
salt and pepper, to taste
rosemary, for garnish

Tip: Don’t forget to soak those cashews overnight for the Vegan Alfredo Sauce– which you can do a day before and stored in the fridge.

Check out recipe and cooking prep here.

Balsamic Grilled Chicken Salad

Source: paleoglutenfree.com

Get into the groove come Friday night with this sultry grilled chicken salad. Light yet filling, this refreshing dish is perfect not just for you but for the entire family.

Ingredients:

Dressing

1/4 cup olive oil
1/4 cup balsamic vinegar
2 tablespoons fresh oregano or thyme
2 tablespoons fresh rosemary
1 teaspoon garlic powder or 3 cloves minced garlic
1 teaspoon sea salt
1/2 teaspoon red chili pepper flakes

Salad

2 heads romaine lettuce chopped
2 large chicken breasts
2 small zucchini squash sliced lengthwise
1 cup baby heirloom tomatoes chopped
1/2 large cucumber chopped
1/2 large avocado sliced
1/4 cup sun dried tomatoes sliced
1/4 cup black olives sliced
1/4 cup silvered almonds optional

See full recipe and cooking instructions here.

Full-Throttle Harvest Chicken Skillet

Source: wellplated.com

Ingredients:

1 tablespoon olive oil
1 pound boneless skinless chicken breasts, — cut into 1/2-inch cubes
1 teaspoon kosher salt — divided
1/2 teaspoon black pepper
4 slices thick-cut bacon — chopped
3 cups Brussels sprouts — trimmed and quartered (about 3/4 pound)
1 medium sweet potato — peeled and cut into 1/2 inch cubes (about 8 ounces)
1 medium onion — chopped
2 Granny Smith apples — peeled, cored and cut into 3/4 inch cubes
4 cloves garlic — minced (about 2 teaspoons)
2 teaspoons chopped fresh thyme — or 1/2 teaspoon dried thyme
1 teaspoon ground cinnamon
1 cup reduced-sodium chicken broth — divided

Think: Autumn for meal time and you got this recipe to blow your taste buds aways. Made with sweet potaoes, Brussels sprouts and apples sauteed to perfection, this is definitely one clean meal perfect for your Whole30 as well as Paleo diet.

Orange Sesame Chicken With Broccoli

Source: cookathomemom.com

Get a kick out of a wellknown traditional Asian recipe with a twist– broccolis!Flavorful and endearing, this is one dish you won’t get tired of. Great for lunch or dinner, too.

Ingredients:

Chicken & Broccoli

2 lbs chicken breasts
2 tbsp ghee
1 cup orange hoisin sauce see below⠀
4 cups broccoli florets⠀
1 tsp salt⠀
1 tsp pepper⠀
1 tbsp sesame seeds
2 green onions, sliced

Orange Hoisin Sauce

2 tbsp compliant almond butter⠀
zest and juice of 1 orange ⠀
2 cloves garlic⠀
½ inch peeled ginger, about 1 tsp
1 tsp apple cider vinegar⠀
1 Tbsp tomato paste⠀
3-4 dates⠀
¼ cup coconut aminos⠀
½ tsp Chinese five spice seasoning
2 tsp sesame oil⠀
½ tsp chili powder⠀
1 tsp salt⠀
½ tsp pepper

Tip: Make a batch of sauce and freeze remaining for next day’s dinner.

See full recipe and cooking prep here.

Roasted Chicken With Chorizo & Asparagus

Source: eatdrinkpaleo.com.au

Another Whole30 and Paleo-friendly recipe, this one calls for the simplicity of pan sheet dinners. Easy to do. No high post-cooking clean-up.

Ingredients:

For the onion & pepper mixture

1 large brown onion, diced
1 medium red pepper, diced
1 small chorizo sausage, peeled and diced (about 100–150 g / 4–5 oz.)
1/2 teaspoon paprika powder
1/2 teaspoon onion powder (optional)
1/2 teaspoon cumin powder
Pinch of dried coriander or thyme
Generous pinch of salt and pepper
3 tablespoons olive oil
2 tablespoons lemon juice

For the chicken

4–5 chicken tenderloins, cut into 3 pieces each (see notes for alternatives)
1 teaspoon paprika
1/4 teaspoon cumin powder
Generous pinch of salt
1 tablespoon olive oil

For asparagus

100 g / 3-4 oz. asparagus spears (1 bunch), ends trimmed
2 cloves garlic, finely diced
2 tablespoons lemon juice
1 tablespoon olive oil
Generous pinch of salt

Tips: Don’t like chorizo? Try diced bacon or salami– seasoned with paprika.

No stress. All these goodness can be seen here.

Chicken Chile Verde

Source: aspicyperspective.com

Low in carbs and fat. Gluten-free, grain-free, and dairy-free. And oh, it’s Paleo and Whole30 healthy eating, too!

Ingredients:

2 tablespoons olive oil
1 large onion, peeled and chopped
6 cloves garlic, peeled and minced
4 poblano peppers, seeded and chopped
1-2 jalapeno peppers, seeded and chopped
1 pound tomatillos
1 tablespoon ground cumin
1 tablespoon ground coriander
1 tablespoon dried oregano
1 teaspoon salt
1 bay leaf
2 1/2 pounds boneless chicken (breasts, thighs, or both)
4 cups chicken broth
1/2 cup chopped cilantro
Possible garnishes: cilantro, avocado, lime

Tip: Can be prepared using a slow cooker. Make sure to sautee spices before adding them to the crockpot though.

Light flavors with a little zing, this recipe is definitely amazing!

Without a doubt, these 15 Whole30 chicken dinner recipes are so worth it! Don’t expect results to be instantaneous though. Results can vary from person to person–and we all know that each one is unique. Your main concern is to stick to the Whole30 mechanics and, if possible, go the extra mile by adding daily workout to your routine. Start your meals plans with these easy-peasy chicken recipes.

Menu

Black Beans and Avacado Salad

Zucchini Raita (made of Yogurt)

Oats Flatbread

Millet Beverage

PLANT BASED BREAKFAST RECIPE FOR DIABETES

PLANT BASED LUNCH RECIPE FOR DIABETES

PLANT BASED DINNER RECIPE FOR DIABETES

Stuffed Portobello Mushrooms With Spinach and Artichoke

Ingredients

Nutrition Facts

Procedure

Oyster Mushroom Lemongrass Soup

Ingredients

Nutrition Facts

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Vegetarian Recipes for Acid Reflux

Vegetarian Sausage with Braised Cabbage

Creamy Mushroom Stock

Banana Ginger Smoothie

Vegan Recipes for Acid Reflux

Polenta with Sesame Seeds

Calming Carrot Salad

Cantaloupe Gazpacho

Chicken Recipes for Acid Reflux

Orange Thyme Chicken

Chicken Cutlets With Mushroom

Chicken + Red Potatoes

Pasta Recipes for Acid Reflux

All-Greek Pasta

Low-Fat Shrimp Pasta

Whole Wheat Pasta Primavera

Chicken Cacciatore

Baked Buffalo Chicken Balls

Chicken Piccata

Chicken Salad

Slow-Cooker Butter Chicken

Easy Lemon Garlic Chicken

Chicken Marsala

Chicken Curry

Spicy Chicken Patties

Chicken Broccoli Casserole

Balsamic Grilled Chicken Salad

Full-Throttle Harvest Chicken Skillet

Orange Sesame Chicken With Broccoli

Roasted Chicken With Chorizo & Asparagus

Chicken Chile Verde