Peter Piper Picked a Peck of Peppers

Peter Piper Picked a Peck of Peppers

Peppers are a weekly staple of mine.  I’m even trying to grow them in my garden this year (SOOO SLOW!!!).  Each one is so different in flavor.

The green pepper is more tangy and I like this in my chili or lettuce salad.

The red pepper is sweeter and I’ll add this to my veggie salads.  My husband doesn’t eat tomatoes, so wherever a grape tomato is requested in a recipe I substitute red pepper.

The yellow is the sweetest of all and goes well in tuna or wild salmon salad (from Coscto in cans) mixed with avocado mayo.

You must use the red and yellow sooner than the green because they will get soft and mushy.  Put them in the fridge to extend their life.

That’s all for this post on weekly veggie staples – remember – my job is to make you more aware of the variety of items available to you in our global grocery economy we are in.  No one wants to read long medical blogs anymore.  Just follow along in my journey and learn how I got rid of my diabetes (II) medications.

Here are some quick pairings for you:

  • green pepper instead of beans in your chili (beans are a WHOLE ‘nother blog post)
  • yellow and red pepper in tuna or wild salmon salad placed on top of a seeded half of a cucumber (“Cucumber Boat”)
  • great for dipping thick slices into homemade hummus (the kind with no sunflower or canola oils)
  • slice any of these in half to make a “cup”, place uncooked grass-fed ground beef (or turkey), cooked quinoa, diced onions, spices and cook at 350 for 40mins (depending on your oven)
  • dice all three, add feta crumbles and mix it with equal parts apple cider vinegar and olive oil; let it sit for an hour before eating – optional: cucumbers, red onions, grape tomatoes, celery (will last in fridge for a few days)
  • stir fry slices with white sweet vidalia onion, snow pea pods, broccoli and place on top of tofu shirataki noodles (I find these in the produce section, oddly enough or by the cheeses)


Celebrate Celery In 10 Different Ways

Celebrate Celery In 10 Different Ways

Celery – how do I buy thee?  Hearts only? Organic? .99 cheapest option?  In this case, the answer is NOT “it depends”.  Alway buy organic when it comes to celery – there’s no hard coating to ward off the pesticides!  It’s mostly water and if it’s fed more than water, you are literally drinking the toxins.  And as you’ve been learning with HDM – you’re not only learning the right foods to eat, but also learning what to avoid like toxins, plastics, bad oils, gummy fillers – all things that wreak havoc on your poor system that is just trying to turn food into energy; it doesn’t know how to process those other items!!   #soapbox #readingredients

I will warn you – the organic are a bit, well, rougher to chew and they are more fibrous.  Like anything fresh, eat them within the next couple of days.

Here are the different ways I use them:

  1. juiced (not blended – yuck! bad consistency) with wheat grass, 1/2 granny smith apple, carrots, cucumbers
  2. with almond butter in the groove; optional seeds, cinnamon, nutmeg, dried goji berries
  3. sliced or diced into soups (bone broth! yum!)
  4. sliced or diced into lettuce salads
  5. diced into wild salmon or tuna wraps (I use lettuce for wraps)
  6. dipped (ok, scooped) into homemade guacamole
  7. sauteed (with coconut oil) with other fresh veggie buddies (red peppers, bok choy, snow pea pods)
  8. definitely not for breakfast – just not a breakfast food for me
  9. cook with sausage and onions for some extra crunch
  10. make it the main part of a salad; marinate with ACV and EVOO (google it) and herbs/spices

The purpose of these Healthy Diabetes Management posts are to expand your food horizons.  This is how I made my body more effective at processing my insulin and gradually lost weight and prescriptions.  Here’s a good place for recipes:

Eventually below here, I will add my accompaniment spices or foods from Amazon.  I’ll save that for a rainy day.  Please come back to visit!

Let’s Be Adults about Milk

Let’s Be Adults about Milk

You don’t NEED milk.  You need protein.

What type of cow does almond milk come from?  A nutty one!

Did you laugh?

You know by now that cows are pumped with hormones to increase production for an ever growing world demand.  When you get the chance, just try Almond Milk, Unsweetened, with Vanilla (30cals).  They have it in refrigerated section by the bovine milks.  Coconut Milk has a lighter texture than Almond Milk and is good for smoothies.  I only buy Almond Milk because 1) I’m the only one in the house that drinks it and 2) I like the richness of the texture and flavor.

And NO you do not use this in cereal, because you shouldn’t be eating cereal – at least if you want similar results to what I’ve accomplished (20% fat loss and 20lbs)

I cannot advise you on what your child should have; I’m only telling you about my health journey and what worked for me.


Here are some hints:

  • It doesn’t come in small refrigerated sizes, but you can buy it in tiny cartons (8 pack) in the dry milk/shelf section if you want to give it a try.
  • Don’t try to buy ahead and freeze, it gets chunky.
  • Tried making almond milk from scratch; it was too chunky for me and didn’t save me money.
  • Almond Milk is nut – based; just a reminder, if you have nut allergies, go with coconut – but try tiny portions first.
  • Hemp is another good ‘milk’ to try, but a little more expensive than almond or coconut
  • replace all cream (in coffee) with almond milk – most coffee shops carry this, sometimes they charge .50 extra – they usually won’t have the unsweetened/30cal, but it’s better than bovine juice.
  • Got the munchies?  Mix raw cacao, cacao nibs, chocolate protein powder and almond milk for a frothy shake – add ice for chunks.

The last one really helped me with snacking between meals – I got my protein and I felt filled up not bloated.

Confession:  I would stop by McD’s for a small fries (it’s small, so it’s ok, right?) and a diet Coke thinking that it was just a tiny snack… learn to bring snacks with you.  I set up the dry ingredients in my mixer the night before, add milk and ice, put it in a cooler and eat my meal/snack on the go.

Like Nike says… you know.


Once you go Naturally Nutty, You’ll Never Go Back!

Once you go Naturally Nutty, You’ll Never Go Back!

“Yuck! It’s too nutty”

said my daughter at age 15 when I started switching over to almond butter, sun butter and cashew butter.

My nutritionist* recommended getting rid of all oils except coconut oil for cooking and baking, and using cold pressed olive oil for salad dressing (never heated).  He said that the nut butters should only have one ingredient, two at most: the nut and sea salt (sometimes).  A year into my new healthier foodstyle program, my daughter told me that she can taste the oils in the other creamy peanut butters.  “Now I see what you mean Mom”.  Score one for Mom!

Here’s how I added nut butters to my diet to help lose fat to allow my muscles to better process my insulin:

  • first I threw away any butters that had oils and corn syrup
  • I started reading ingredients
  • I added it to greek yogurt for natural flavor (I don’t eat yogurts with more than 5g sugar)
  • I added it to smoothies
  • I take a spoonful when I get sweet cravings

Hint:  you can add Stevia Chocolate Chips for a little extra sweetness.

In my personal experience, I find the sunbutter (sunflower seeds) to be more bitter and hard to get used to.  Raw almond butter is more expensive than the creamy brands we grew up with, but that stuff had fillers – and we diabetics don’t need any more filling due to our insulin resistance and tendency to get fluffy around the middle.

My ultimate treat:  Nuttzo Brand Nut Butters – they combine multiple types of nuts AND seeds in their butter.  LOVE the crunch and the flavor!  I stock up when they are on sale.  Whole Foods gives a case discount and you can use coupons with the case discount!  Haven’t found any coupons for Nutzo but occasionally it goes on sale and I buy 2 or 3 at a time.

You’ll NEVER go back to the oily stuff!



*Credit:  A+A Wellness

So Kale Me Maybe

So Kale Me Maybe

I find Kale to be much more versatile than lettuce.  You wouldn’t put lettuce in the oven or in a shake, would you?  Lettuce is a water-based filler food, but Kale is like the Superman of foods.  You can eat it hot or cold, baked or shaked.  Our Publix sells big fluffy bags for $3-5.  It’s way too much for me to finish before it goes bad, so I chop it up (removing the thick stalky part) and put a bunch in the freezer for shakes and a bunch in the fridge to be able to grab a handful for recipes and salads.

You can make:

  • Kale Chips
  • Kale Soup
  • Kale Salad
  • Kale n Quinoa
  • Kale Shake

As I was (and still am) on my new foodstyle habit changing journey, I found kale to be fulfilling.  Personally wouldn’t eat it without adding it to something or adding something to it (olive oil/ACV, himalayan salt, lime chili seasoning, soup veggies).

One warning I have for you is about purchased soups with Kale – just because it has veggies and kale in it, doesn’t mean it’s good for you.  Canned soups or store bought soups (hot bar) add oils and fillers you don’t want.  Anything fresher is better for you.

Feel free to share your recipes below.  Remember, I’m just sharing my small changes for healthy diabetes management.

Let me know if you’d be interested in watching me cook on Facebook live or on YouTube.  I’m trying to get over my shyness on video, but I love to cook and I love to share.  Locally, in Marietta, I will be holding a health class with nutritional give-aways to help others succeed in making healthy substitutes.  This is not a recipe site, rather a journey into trying new veggies and adding healthy alternatives to your grocery list.