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
Chicken and Turkey
OVER 200 MEATLESS RECIPES
Vegetables, Healthy Fats/Oils, Poultry, Fruit,
Nuts/Beans/Tofu, Dairy, Whole Grains,
Dr. Walter Willett
The Nutrition Source
Harvard School of Public Health
Any Time Frittata
• 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.
Chop onions, garlic and green pepper and let sit
for at least 5 minutes to enhance their health-promoting
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
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
• 1 bunch asparagus, woody
• 2 garlic cloves, peeled
• 1 medium sweet potato, diced
• 1 leek, cleaned
• 5-6 cups chicken stock or
• 1 tsp. sea salt
• Black pepper
• 2 Tbsp. white onions, minced
• Pecorino Romano cheese
• 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.
UNFRIED CRISPY CHICKEN
WITH TABASCO AND PECANS
• 4 (6 oz.) bone-in chicken breasts,
3/4 cup low fat buttermilk
1 teaspoon hot pepper sauce, such as
1/2 cup finely crushed whole grain
ranch flavored crackers, (about 18
• 1/4 cup finely chopped pecans
1/2 teaspoon salt
1/4 teaspoon freshly ground black
Olive oil cooking spray
• 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.
• Walnuts may replace the pecans and any
flavor of cracker may replace the ranch.
Mushroom Barley Risotto
• 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
• 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.
• 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
¼ cup unsweetened applesauce
1 ½ cups mashed bananas
• Add chocolate chips (optional)
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
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.
Chocolate Butternut Squash Bread
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
• In a small bowl, combine the eggs, shredded
coconut, coconut sugar, grape seed oil, vanilla,
and buttermilk. Stir in 1 ½ cups pureed
• 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
• 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