Diabesity: Real-Life Cooking Videos

Join your favorite real-life success stories from the series to see how to cook over 23 of their favorite deliciously therapeutic quick recipes

Maggie Robinson, 66
Maggie Robinson, 66Flower Mound, TXWatch My Cooking Video
Sam Sterling, 68
Sam Sterling, 68Richardson, TXWatch My Cooking Video
Matt Preuninger, 43
Matt Preuninger, 43Jacksonville, ALWatch My Cooking Video
Sabrina Hancock, 18
Sabrina Hancock, 18Jacksonville, ALWatch My Cooking Video
Brian Goodheart, 47
Brian Goodheart, 47Charlotte NCWatch My Cooking Video
Michael Wilson, 49
Michael Wilson, 49Charlotte, NCWatch My Cooking Video
Christine Mattice, 57
Christine Mattice, 57Uniontown, OHWatch My Cooking Video
Justin McAleece, 39
Justin McAleece, 39Fresno, CAWatch My Cooking Video
Jean Simmons, 80
Jean Simmons, 80Saint Louis, MOWatch My Cooking Video
CiCi Cunningham, 51
CiCi Cunningham, 51Humble, TXWatch My Cooking Video
Debbie Pettit, 62
Debbie Pettit, 62Tuscon, AZWatch My Cooking Video
Jim Sola, 72
Jim Sola, 72Seattle WAWatch My Cooking Video
Christine Biswabic, 50
Christine Biswabic, 50Madison, WIWatch My Cooking Video
Jami Fassett, 38
Jami Fassett, 38Denver, COWatch My Cooking Video

LaDawn Preuninger, 38
LaDawn Preuninger, 38Jacksonville, ALWatch My Cooking Video

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Maggie Robinson



Mushroom and Ham Egg Scramble (Ingredients)

  • Eggs (2 per person)
  • Ham, cubed (you can buy it that way)
  • Fresh Mushrooms (pick your favorite kind)
  • Coconut Oil, or Ghee for the frying pan

Directions

  • Break the eggs into a bowl, add a dash of salt, and whisk them up with a fork.
  • Heat the pan over medium heat, add the ghee or coconut oil. Once the oil starts to bubble, add the ham and mushrooms.
  • Once the ham and mushroom mixture is hot, (the mushrooms will release a lot of moisture once they start cooking, so continue cooking until that liquid evaporates).
  • When the ham and mushrooms start to brown a little bit, gently add the eggs to the pan. Continue to stir the egg mixture gently – a rubber spatula works really well for this.
  • Once the eggs are set to your liking – serve immediately.
  • The eggs will continue to cook if left in the hot pan, so if you like your eggs moist – get them on a plate pronto!

Rich Fruity Parfait (Ingredients)

  • Greek Yogurt, plain
  • Strawberries, sliced – fresh or frozen
  • Blueberries, fresh or frozen
  • Cacao Powder (and / or cinnamon)

Directions

  • Just put everything on a pretty plate and enjoy!
  • If you are using frozen berries, just let them thaw a little bit, because they are even more refreshing when eaten slightly frosty!

Italian Zaghetti with Meat Sauce (Ingredients)

  • Ground Turkey, browned and seasoned with your favorite Italian seasoning spice blend.
  • Marinara Sauce, again, your favorite marinara sauce in a jar – look for no sugar added.
  • Zucchini, fresh
  • Zoodle Maker – There are many styles to choose from – anywhere for $10 – $30. Buy one, you will love it!

Directions

  • Add your browned and seasoned ground turkey to the “no sugar added” marinara sauce in a sauce pan. Heat over medium heat, stirring occasionally, until the sauce bubbles and smells delicious.
  • Magically transform your Zucchini into Zoodles with your zoodle maker.
  • Place a pile of Zoodles on a plate (raw Zoodles if you prefer al dente pasta, and lightly steamed Zoodles if you like softer pasta).
  • Spoon lots and lots of marinara sauce over the Zoodles.
  • Use a spoon to “sop up” any sauce left at the end of your meal.
  • You’ll notice that you will feel wonderfully satisfied and energized after this meal, but never “bloated and groggy”. What a wonderful feeling to have after enjoying such an Italian feast!







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Sam Sterling



Grilled Grass Fed Beef, Romaine Salad W/ Red Cabbage And Red And Yellow Pepper And Water With Lemon (Ingredients)

  • 2 Lbs. grass fed ground beef, (thawed if previously frozen)
  • Optional: 1 cup leftover cooked veggies or 3/4 cup finely diced raw onions
  • Romaine lettuce, 1 package – cut, washed, and ready to use (you can buy it like that)
  • Red cabbage, shredded (you can buy it like that)
  • Red and yellow peppers, diced or sliced (you guessed it, you can buy it like that; fresh or frozen peppers, either one works fine for this fresh salad recipe.)

Directions

How to grill grass fed burgers:

Grass-fed beef is more susceptible to overcooking simply because it is extra-lean. Less fat means that there’s less insulation to protect the proteins and baste the meat internally. But with these simple directions, you will easily master grilling these super healthy burgers to your complete satisfaction!

If you like moist burgers, here’s the secret:

  • Shredded or diced sautéed vegetables, or finely diced fresh onions (you can buy onions already diced in the produce section) are mix-ins that can help protect the burgers from heat and keep them juicy.
  • Optional; if adding a few veggies to your burger patties – (any leftover cooked veggies will work, just chop them up into real small pieces – you can even use a butter knife to chop them, don’t make a big deal of it).
  • Mix the diced veggies by hand into the beef in a big bowl. Don’t over mix the beef, (the warmth of your hands melts the fats).
  • Now divide the mixture into 4 evenly formed burger patties. If you have the time, it’s even a good idea, but not necessary, to chill the patties for 10 minutes or so before you toss them on the grill to help them keep their shape after all that mixing.
  • If you are a grass fed beef purist: Just season your beef with a little salt and pepper, and gently shape into uniform patties. Some people use a big jar lid as a way to create same sized burgers (uniformity is nice, because they all cook more evenly), or you might like one of the many burger pattie shapers on the market. No matter how you choose to shape your burgers, just don’t pack them down tight- be gentle!
  • Season the burgers, both sides, with sea salt just before cooking.
  • Treat grass-fed hamburger as you would a steak.
  • Place the patties on a well-scraped and oiled grate on the hottest part of the grill (preheated to 425 to 450 degrees).
  • Then stand by for 3 1/2 minutes. (If you need to multitask, set a timer.) During this time, do not touch the hamburgers — and never press them, which only squeezes out precious juices.
  • After 3 1/2 minutes, carefully flip them, and let the burgers cook another 3 1/2 minutes.
  • If anyone likes their burger cooked beyond medium-rare, now’s the time to slide that burger over to the very coolest part of the grill, close the cover, and wait 3 to 5 minutes more. Don’t walk away from the grill!
  • Once you remove the burgers, give them time to rest in a warm spot for a good five minutes.
  • This small window of time is important, as it allows the hot juices drawn to the middle of the burger during cooking to flow back out to the edges, which allows the burger to completes the cooking process.

Sam’s easy go-to salad

  • Put a great big handful, or two, of romaine lettuce on a plate.
  • Top that with the shredded red cabbage (beautiful), and top that with the diced or sliced red and yellow peppers.
  • If you are using frozen peppers, just grab a handful or two of the frozen sliced peppers, and spread them out on a flat sheet pan to thaw at room temperature while you prepare the rest of the meal.
  • The frozen peppers might not turn out to be as perfectly crunchy as fresh peppers, but they will be perfectly delicious in your salads, and how simple can it get!
  • Sam likes to put his salad dressing in a small condiment bowl off to the side of his salad greens. To enjoy his salad, he dips his fork into the dressing, and then “spears” a fork full of salad with his “flavoured fork”.
  • He loves that he can get the full flavor of his dressing with every bite of salad, without having either a soggy “over dressed” salad, or a dry flavourless salad. Great idea! With this method, everyone at the table can enjoy their own favorite dressing too!
  • Sam sets his grilled burger right down on his salad greens, pulls out the fork, and enjoys a wonderful and satisfying meal. He often washes that down with a big glass of water with fresh lemon. Or two.








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Matt Preuninger



Thai Basil Beef (Ingredients)

  • 1 tbs coconut oil
  • 1 medium onion, thinly sliced
  • 6 cloves of garlic, thinly sliced
  • 1.5 lbs grassfed ground beef
  • salt and pepper
  • 1/2 cup chicken broth
  • 3 cups of basil, divided
  • 2 cups of julienned carrots
  • 1 tbs olive oil
  • 3 tbs fresh lime juice, divided
  • 2 tbs coconut aminos
  • cauliflower rice

Directions

  • Heat coconut oil in a large skillet over medium heat.
  • Add onions and season with salt. Sauté onions until transparent.
  • Add in garlic, sauté until fragrant (about 30 secs). Add in ground beef, season with salt and pepper, and break up meat with wooden spoon. Brown meat for about 8 minutes, allowing meat to crisp in some spots.
  • Add broth and 2 cups of basil and stir for about 2 minutes until basil wilts.
  • Warm up cauliflower rice either in a pan or microwave.
  • While meat is cooking, add carrots, 1 tbs lime juice, 1 cup of basil and olive oil to a bowl. Toss everything together.
  • In a small bowl, mix together coconut aminos, 2 tbs lime juice.
  • Top cauliflower with beef mixture, then carrot salad, and drizzle about 1 tbs of sauce mixture on top.
  • **If you like heat, add red peppers or crushed red pepper flakes.

Cauliflower Rice/ Ground Beef/ Mustard (Ingredients)

  • 1 pound grass fed ground beef
  • Cauliflower rice
  • Salt and pepper
  • Regular mustard

Directions

  • Season ground beef with salt and pepper and brown in skillet til done.
  • Warm cauliflower rice either in a pan or microwave.
  • In a large bowl mix the ground beef and cauliflower rice together.
  • Serve in a bowl with a dollop of regular mustard on top and mix.
  • The rest can be refrigerated til next time, then just warm add mustard and enjoy.








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Sabrina Hancock



Chef Salad (Ingredients)

  • Ham
  • Boiled Eggs
  • Beets
  • Mixed Greens
  • Pea Pods
  • Tomatoes

Directions

  • This chef salad is really easy to make.
  • Any mixed greens that you have, a couple boiled eggs, and any veggies that you love.
  • Toss in a bowl and enjoy.

Grilled Steak, Grilled Asparagus with Bacon Crisp (Ingredients)

  • 4 – 8oz. Filet Mignon or Beef Tenderloins
  • Asparagus
  • 4-6 Bacon pieces
  • Salt & Pepper

Directions

  • Heat up indoor grill (Foreman grill or something similar).
  • Salt and pepper the steak.
  • Place on hot grill and close. Cook til desired doneness.
  • Place asparagus on hot grill, and salt and pepper, close grill and cook til light turns off or desired tenderness.
  • Place bacon pieces on grill and cook til crisp.
  • Chop crisp bacon and sprinkle over steak and asparagus.








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Brian Goodheart



This success story followed Diabesity co-star Dr. David Ludwig’s book Always Hungry?: Conquer Cravings, Retain Your Fat Cells and Lose Weight Permanently and got support from Dr. Ludwig’s Facebook Community


Salmon in mediterranean garlic seasoning, roasted garlic, and stir fry veggie medley (Ingredients)

  • 4 Skin-on Salmon Filets (figure 1/3 to 1/2 pound per person)
  • Coconut oil
  • 1/2 cup Lemon Juice
  • Sea Salt
  • 8 (or so) Garlic Cloves, peeled (you can buy them like that)
  • 1 package Stir Fry Veggie Medley (frozen)

Directions

  • Pat the salmon filets dry on both sides with paper towel.
  • Dust with a nice mediterranean garlic seasoning blend, salt and pepper, gently rub the seasonings into the fish and let it rest while you roast the garlic and start the veggie medley a steaming.
  • Roast the garlic cloves in the oven by placing the peeled cloves on a sheet pan (lined with parchment paper makes clean up easy) in a 350˚ oven for 20 to 25 minutes.
  • You will know they are done when they become lightly browned, are soft and creamy on the inside, and the mellow lucious insides can be squeezed out of the “skin” if you press them.
  • Pop the Veggie Medley into the microwave, and steam following package directions
  • Heat a skillet, add enough coconut oil to cover the bottom of the pan.
  • Place salmon fillets in the pan, skin side up to the sky (did we say that yet?) Don’t walk away! Cook only 1-3 minutes on the first side, depending on how thick the fillets are.
  • All you want is to get nice brown color marks on the flesh while the fish is still firm.
  • Once the fish fillets have been placed in the pan, do not move them until you are going to flip them over, otherwise they may fall apart.
  • Look for browning marks on the fish and a small layer of opaque (cooked) fish where the fish is closest to the pan.
  • Using tongs, and a metal spatula to help if necessary, carefully turn the fish onto the other side, so that the skin side is now on the pan.
  • Reduce the heat to medium
  • Cook for another 2-5 minutes, again depending on the thickness of the fillets. Salmon should be just barely opaque throughout when done. Serve immediately!
  • Serve the salmon with a drizzle of lemon juice, roasted garlic, and a generous helping of veggies on each plate.

Southwestern Seasoned Ground Turkey, Peppers & Onions in a wrap (Ingredients)

  • 1 lb. Ground Turkey
  • 2 or 3 Green / Red Peppers, cleaned and cut into strips (you can sometimes buy them like that)
  • 2 Sweet Onions, sliced into strips or rings – whichever you prefer (onion strips are a little easier to eat in this wrap)
  • Cumin
  • Chili Powder
  • Salt & Pepper
  • Romaine Lettuce, 1 head, cleaned
  • 2 Avocados, peeled and sliced into quarters, & brushed with lemon juice
  • 2 Tbsp. Coconut Oil
  • Fresh Salsa (optional)

Directions

  • Heat skillet, add enough coconut oil to coat bottom.
  • Brown the ground turkey in a skillet, add salt & pepper, and your spices as the turkey is browning. Note: garlic lovers…go for it – another opportunity for garlic here! Turn the heat down low, just keep this warm.
  • In separate skillet heat enough oil to coat bottom, add the onion and pepper slices.
  • Sprinkle them with salt and pepper, and more seasonings if you want to. Saute them, stirring occasionally until they start to caramelize and smell great.
  • To serve: Rinse (and pat dry with paper towels) individual leaves of romaine.
  • Notice how they are naturally shaped like little canoes? Fill up each “lettuce boat” with the seasoned turkey meat, top with the sliced onions and peppers, and top with two avocado slices. If you still want more spice, add a spoonful of (optional) fresh salsa on top.
  • You can pick this up and eat it like a hoagie, or with knife and fork. But no matter how you choose to eat it, without all that flavorless white bread in the way you can actually taste the wonderful fillings.
  • But best of all, when you are done with your meal, you will feel great, fully satisfied, and energized instead of bloated and and cranky!
  • NOTE: You can change up the spices in this recipe and change the outcome entirely – try Curry, or Italian seasonings, or Mediterranean…endless possibilities!

Cottage Cheese with Cinnamon, Strawberrys and Blueberrys (Ingredients)

  • Cottage cheese
  • Berries, fresh or frozen
  • Cinnamon

Directions

  • This super simple super fast snack adds delicious flavours and a little sweetness to your day.
  • Choose your favorite low fructose fruit (blackberry, raspberry, blueberry, strawberry for example).
  • Make a pretty mound of cottage cheese on a small plate, drop ¼ cup of berries over the top, and give it a sprinkle of cinnamon!

Hummus with Smoked Paprika, sliced red yellow orange peppers and sweet pea pods (Ingredients)

  • Hummus (your favorite brand / flavor)
  • Red, Yellow, & Orange Bell Peppers (you can buy them already sliced – frozen works too)
  • Sweet Pea Pods (you can buy them clean and ready to eat)
  • Smoked Paprika – just dust it over the top of the hummus…yum!

Directions

  • Another super simple and fast snack.
  • This one is good to pack for on the go days, since it’s not really picky about staying in the refrigerator..in fact in Middle Eastern countries it is usually eaten at room temp – or even warmed up!
  • Use the pepper strips and sweet pea pods as yummy dipping strips.








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Michael Wilson



This success story followed Diabesity co-star Dr. David Ludwig’s book Always Hungry?: Conquer Cravings, Retain Your Fat Cells and Lose Weight Permanently and got support from Dr. Ludwig’s Facebook Community


Turkey burgers with red onion, tomatoes (on a romaine “bun”) with butternut squash and cinnamon. (Ingredients)

  • 4 Frozen Turkey Burgers
  • 1 Red onion, sliced
  • 1 whole tomato, sliced
  • 1 head of romaine lettuce, peel off 8 whole leaves, rinse off and pat dry with paper towels
  • 1 package cubed, frozen butternut squash
  • Sea salt
  • Pepper
  • Cinnamon
  • Cayenne pepper (Optional)

Directions

  • Do Not Thaw the Turkey Burgers!
  • Microwave: Remove a frozen turkey burger from box and place with plastic packaging intact on a microwave safe dish. Make a small slit in top of packaging. Heat On High For for 2 minutes to 2 minutes and 10 seconds or until internal temperature reaches 165°F. Let rest for 1 minute before removing from microwave and carefully opening packaging.
  • Oven: Preheat oven to 400°F. Remove burgers from packaging while still frozen and place on a lightly oiled (use coconut oil spray), foil lined sheet pan. Bake for 16-18 minutes or until internal temperature reaches 165°F.
  • Grill: Clean and preheat grill to medium (400°F). Remove burgers from packaging while still frozen. Grill covered for 4 minutes to 5 minutes on each side or until internal temperature reaches 165°F.
  • Pan-Fry: Preheat non stick pan over medium heat. Remove burgers from packaging while still frozen. In a small amount of coconut oil or grass fed ghee, pan fry burgers, covered, for 5 minutes to 6 minutes on each side until internal temperature reaches 165°F.
  • Season to your taste; sea salt and pepper recommended – but any flavours you love will work well with turkey.
  • Serve immediately – Place your beautifully prepared turkey burger between two large romaine leaves (instead of a bun), and top with onion and/or tomato slices.
  • Romaine leaves are naturally shaped ‘long and narrow’, so just fold them in 1/2 lengthwise to make them fit the turkey burger (which also makes them easier to pick up and eat).
  • A lovely dill pickle spear on the side is good too! A large portion of cubed butternut squash with cinnamon completes this satisfying meal.
  • Follow the directions on your bag of frozen butternut squash to prepare the squash using the microwave, or follow the SANE 3 Step Method for roasting frozen veggies (You can find this at the bottom of this page).
  • You may sprinkle the squash with sea salt AND pepper AND cinnamon. If you or someone you love likes things hot and spicy, this recipe lends itself to a sprinkle of cayenne pepper for a real WOW!
  • Note: Roasted butternut squash cubes make a wonderful tasty replacement for starchy white, virtually flavourless, french fries!

SANE 3 Step Method for roasting frozen veggies: 

If you are in a big hurry, it’s fine to toss frozen vegetables in the microwave, but it’s almost as fast to actually roast them. Roasting takes no special cooking skills. The secret is an easy, three-step method that ensures roasted perfection every time, and you will never accidentally have soggy microwaved veggies again!

1. Preheat your pan with healthy fat.
You want your baking sheet nice and hot before those frozen vegetables get tossed onto it. This allows the vegetables to defrost almost immediately on the hot pan and start cooking. Just stick your baking sheet in the oven with a drizzle of olive oil or coconut oil while the oven preheats, and it will be ready for you once the oven is to temperature.

2. Roast in a hot oven.
Just like fresh vegetables, frozen vegetables need a good amount of heat in order to get caramelized and perfectly roasted. So don’t be afraid to crank up your oven to 450°F to roast frozen vegetables. The high heat also helps to quickly evaporate any lingering condensation that might be on the frozen vegetables so they’ll roast instead of steam.

3. Use plenty of healthy fat.
Toss the frozen vegetables with a tablespoon or two of olive oil or coconut oil before spreading them onto the oiled baking sheet. You want the vegetables to be lightly coated with thin layer of oil. This not only ensures that they’ll cook and crisp up evenly, but it infuses flavor into every bite. Don’t forget the shower of sea salt and pepper once they come out of the oven.


Pollock Burgers, Sauteed Chard, Mushrooms, and Leeks (Ingredients)

  • 4 Pollock Burgers (frozen, already in patties)
  • 3 Bunches Rainbow Chard, rinsed & trimmed (stem ends)
  • 1 Box Baby Portabella Mushrooms (or your personal favorite mushroom)
  • 1 or 2 Leeks (depending on size), cleaned and trimmed
  • 6 Tbls. Olive Oil or Coconut Oil
  • Salt & Pepper
  • 1 or 2 Tbls. Lemon Juice

Directions

The Pollock Burgers

  • DO NOT THAW! These burgers are easy and fast to prepare, don’t complicate it!
  • Grill: Preheat to medium heat (350°F). Brush (or spray) a little coconut oil on each side. Grill for 4 to 5 minutes (on each side).
  • Conventional Oven: Preheat to 400°F. Place frozen burgers on lightly oiled (spray works well) baking sheet, (or parchment paper lined) and bake for 9 to 10 minutes on each side.
  • Pan-fry: In lightly oiled pan, cook over medium heat, 4 to 5 minutes each side.

The Sauteed Chard, Mushrooms, and Leeks:

  • Thinly slice the leek (you have already carefully cleaned any remaining sand from the leek, of course). Set aside. Clean and thinly slice the mushrooms.
  • Sautee them in a dab of coconut oil, then remove from heat and set aside.
  • Separate the stems of the chard from the leaves. Cut the leaves into long strips, and set the leaf strips aside.
  • Thinly slice the chard stems Heat the olive or coconut oil in a large skillet or pot (whatever you have that can hold that much chard. Don’t worry, the leaves will cook down in a hurry).
  • Once the oil is hot, add the sliced chard stems (just the stems) and the leeks.
  • Give a salt and pepper sprinkle. Cover, (you can cover with aluminum foil if you don’t have a lid for your big frying pan) and cook 5 minutes over medium-low heat.
  • Give it a good stir once in a while, then re-cover the pan. Once the chard stems are just becoming tender to the poke of a fork, add the chard leaves and mushrooms, and continue cooking until the chard leaves are tender.
  • Toss with lemon juice to serve.

Pancakes with yogurt and berries on top (Ingredients)

Pancakes:

  • 2 eggs
  • 1/3 cup cottage cheese
  • 1/4 cup almond flour
  • a dash of vanilla extract
  • a dash of cinnamon
  • if you like them sweeter, a pinch of xylitol. But they will be sweet with just the berries on top!

Directions

  • Mix in a blender til smooth and cook like pancakes.
  • Serve with greek yogurt and berries.








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Christine Mattice



Salmon w/ lemon (grilled), roasted brussel sprouts with hot smoked paprika (Ingredients)

  • 4 skin-on salmon filets (figure 1/3 to 1/2 pound per person)
  • Coconut oil
  • 3 Tbls. Olive Oil
  • Lemon, sliced for garnish
  • ½ cup Lemon Juice
  • Sea Salt
  • 1 – 1 ½ pounds Brussels Sprouts, washed and halved (fresh)
  • Smokey Paprika (spice – your preference as to “hot” or “mild”)

Directions

The Salmon

  • There is a little trick to grilling salmon, and once you know it, your success with grilling this fish will be forever transformed. You will get better and better with practice. Mmmmmm.
  • First, make sure you coat the grill grates and the fillets (spray or brush oil generously on both sides of fish fillets) well with coconut oil to help prevent sticking.
  • Some sticking is likely to happen anyway, which is why you need to be careful when you flip the fillets over. But having a well oiled and hot grill, and well oiled fillets before you begin will help a lot.
  • The grill is hot enough when you can hold your hand 1 inch from the grill grates for only about 1 second. Apply the coconut oil to the hot grates using a small cloth dipped in the oil, then apply by holding the cloth in a pair of long tongs. Expect some minor flare ups as you coat the grill grates.
  • Use skin-on fillets and place the salmon fillets on the hot grill skin-side up to the sky first.
  • The fillets, when raw, won’t flake and fall apart like they will when they are cooked. So, you sear the raw skinless side first, only enough to get some good grill marks and an edge of cooked fish, then you carefully flip it and finish your cooking at a lower temp with the skin-side down.
  • The skin will help keep the fillet together and help keep it from flaking apart and falling into your grill while the fish completes its cooking.
  1. Place fillets skin side up on the hot grill: Place salmon fillets on grill, skin side up (did we say that yet?) Close the grill lid. Don’t walk away! Cook only 1-3 minutes on the first side, depending on how thick the fillets are. All you want is to get nice grill marks on the flesh while the fish is still firm. Once the fish fillets have been placed on the grill, do not move them until you are going to flip them over, otherwise they may fall apart.
  2. Turn fillets over to grill skin-side down: Look for grill marks on the fish and a small layer of opaque (cooked) fish where the fish is closest to the grill. Using tongs, and a metal spatula to help if necessary, carefully turn the fish onto the other side, so that the skin side is now on the grill grates.
    If you are using a charcoal grill, the fillets should now be placed on the side of the grill furthest from the coals. If you are using a gas grill, just reduce the flame to medium.
  3. Close the grill lid. Cook for another 2-5 minutes, again depending on the thickness of the fillets. Salmon should be just barely opaque throughout when done. Serve immediately! Drizzle with the lemon.

The Brussels Sprouts

  • Preheat the oven to 400 degrees fahrenheit.
  • Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves.
  • If you cut each sprout in ½ from top to bottom, the leaves will still hold together, and they get crispier and bake faster too.
  • Mix the sprouts in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan (easy clean up tip – cover your pan with a sheet of parchment paper first).
  • Shake the pan from time to time to brown the sprouts evenly.
  • Roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Sprinkle with more kosher salt (some people like these salty like French fries), and serve immediately.
  • Dust with smoky paprika (or any favorite spice) if you want to add a little flair!

Grilled steak stuffed with garlic cloves and chives, tomato slices and garlic stuffed olives (Ingredients)

  • 4 – 8 oz. Filet Mignon or Beef Tenderloins
  • 10 Cloves Garlic (at least), peeled (you can buy them peeled)
  • Chives
  • Salt and Pepper
  • Coconut Oil (for brushing)
  • Jumbo Garlic Stuffed Olives
  • 1 or 2 Juicy Tomatoes, Sliced

Directions

For the Roasted Garlic:

  1. Place the garlic in a cast iron skillet or a heavy bottomed sauté pan, and roast the garlic over low heat for 20 to 30 minutes.
  2. Shake the pan occasionally to prevent the garlic from burning or roasting unevenly.
  3. You will know when the garlic is done because it will be creamy, sweet, and soft enough to squeeze out of the clove. Next, chop the chives…use scissors…its fast and does a great job!
  4. Set the chives aside for now.

For the Garlic-Stuffed Grilled Steak:

  1. Make a small slit in the side of each tenderloin with a paring knife, stuff 1 or two large cloves of roasted garlic in each, and set aside. It’s ok to let the filets come to room temperature now.
  2. Light the grill and heat it up, covered, until fully hot (hot means you cannot hold your hand 1 inch above the grill grate for longer than 1 second).
  3. Brush fillets on both sides with coconut oil and season generously with salt and pepper; rub the seasonings into the top and bottom of the steaks.
  4. Place all four steaks on the grill, and grill on high for 1½ minutes each side.
  5. Transfer the steaks to a carving board and rest them away from the grill for 15 minutes. (That’s important, they keep cooking, even off the heat) Return the steaks to the grill, place them away from direct hot coals, and cook with the lid down, for an additional 4 minutes for medium-rare to medium.
  6. To serve, sprinkle each steak with chopped chives (beautiful) and set on the plate along side fresh tomato slices and your favorite seasonal green vegetable, like grilled asparagus or green beans, or rock out the garlic with garlic stuffed olives!








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Justin McAleece



Clam Linguini (Ingredients)

This Italian meal can be prepared just as simple or as complex as you want it to be…but it’s always delicious!

For Simple Method: (This is a super fast dinner)

  • Marinara Sauce (in jar)
  • Clams (in can)
  • Zoodles (frozen) These are “noodles” made from zucchini – and are nearly identical in appearance and texture to bland pasta noodles, only you don’t feel bloated after you eat them!

Method 2. You love cooking italian sauces, and you know you are good at it:

  • Plum tomatoes (fresh or canned)
  • Tomato Paste
  • Garlic, minced
  • Italian herbs and spices
  • Anchovy paste
  • Mushrooms, diced
  • Onions, diced
  • Canned Clams
  • 2 or 3 Zucchini, yellow or green (you will need to own an inexpensive zoodle maker, or you can buy frozen zoodles…they work just great too).

Directions

Simple Method: (This is a super fast dinner)

  1. Purchase your favorite “no sugar added” marinara sauce in a jar. (Don’t ever have to look at the label again once you figure out which brand you like. The first time around, look first at the amount of “carbohydrates” on the label, a high carbohydrate number will quickly tell you who has added sugar. Buy the lowest carbohydrate jar – it will have the best flavor and leave you with the most energy after eating it).
  2. Buy a large can of clams (usually located near the tuna section in your grocery store).
  3. Empty marinara sauce into a sauce pan. Open can of clams, drain them, add to marinara in sauce pan.
  4. Heat on medium until bubbling, give it a stir now and then.
  5. Get out the frozen bag of zoodles, and decide if you want eat them like soft, tender noodles, or if you prefer them “el dente”.
  6. Cook the zoodles in the microwave to your perfect tenderness. See finishing instructions below:

Method 2. You love cooking italian sauces, and you know you are good at it:

  1. Make your sauce from scratch.
  2. Get some good plum tomatoes, canned or fresh, because you are worth it.
  3. Don’t bother with the sugar, if you ever used it, but load up on the garlic and all the wonderful italian herbs / spices.
  4. Go all out with a dash of anchovy paste like your grandmother would have done…and maybe some fresh mushrooms and /or onions lightly sauteed would be nice to add to the sauce.
  5. Can of clams – drain and add to the bubbling aromatic sauce you’ve got going on the stove..
  6. Make your own zoodles from fresh zucchini – green and yellow – just because you can.
  7. Decide if you want to enjoy your sauce on the raw zoodles, or if you might prefer to have them lightly steamed.
  8. Finishing instructions below:

Finishing for Both Methods:

  1. Place a huge mound of zoodles on your plate, and top with all the marinara sauce you want. Enjoy.
  2. When you are all done, use a spoon to “sop up” the last of the sauce.
  3. Notice how good you feel! Full and satisfied, but not uncomfortable, overstuffed, or drowsy.
  4. Maybe you feel so good, you even want to go for a short walk and ponder how great that experience was!







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Jean Simmons



Easy Turkey with Mixed Vegetables (Ingredients)

  • Ground Turkey
  • Garlic (finely diced – you can buy it in a jar)
  • Onion (finely chopped – you can buy it like that in the produce section)
  • Beets – shredded (you can buy them like that)
  • Mixed Veggies (frozen)
  • Coconut oil, or Ghee, or Olive oil for the frying pan
  • Mixed Greens (get your favorite blend, already washed and ready to serve)
  • Fresh Lemon, cut in half and get rid of the seeds
  • Cayenne Pepper or Red Pepper Flakes (if you like things hot!)

Directions

  • Sautee onions in frying pan with just enough coconut oil, or Ghee, or olive oil to keep the onions from sticking to the pan. Sautee until onions are soft – or slightly browned – your preference.
  • Place mixed veggies in a microwave safe bowl, and heat them per package directions.
  • Add garlic and ground turkey to the onions, keep it going until turkey is nicely browned.

Tips:

  • Arrange everything on your plate – you might want to start with a bed of mixed greens.
  • Spritz with a squeeze of lemon juice. Place a mound of the ground turkey mixture on the greens, and a bunch of beets on top of that.
  • Fill the rest of your plate with the mixed veggies. Salt and Pepper and any other seasonings you are in the mood for right now get sprinkled on top of everything!
  • If you are a “hotty”, here is where you go wild with the Cayenne Pepper.
  • You can eat and eat and eat until you are full – because in spite of tasting really great, this meal is super healthy and gives your body power and might!

Zesty Tuna with Mixed Greens Salad (Ingredients)

  • Tuna – 1 can
  • Dijon Mustard
  • Greek Yogurt, plain
  • Fresh Lemon, cut in half and get rid of the seeds
  • Sea Salt & Fresh Ground Pepper
  • Avocado, sliced
  • Mixed Greens (get your favorite blend, already washed and ready to serve)
  • Apple Cider Vinegar & Olive Oil, salt and pepper (dressing)

Directions

  • Mix (with a fork in a bowl) tuna, mustard and several good squeezes of lemon juice.
  • Break up the tuna into whatever consistency you like. Some people like big chunks of tuna, while others prefer the tuna chunks really broken down fine.
  • Now (with a clean spoon) drop a spoonful of the Greek yogurt into the tuna mixture.
  • Once again, keep adding yogurt until the consistency reaches your very own perfect tuna salad consistency. Taste it. Add lemon, or salt & pepper, or any other spice you are in the mood for today. (Hey, add some curry powder if you want to…anything goes…make this your own).
  • Toss mixed greens with the vinegar and olive oil mixture. Add a spritz of lemon if you wish.
  • Grab a plate, add a healthy mound of your tuna salad, either along-side or on top of the mixed greens.
  • Avocado slices complete this fantastic and simple to prepare meal. (if you spritz the slices with fresh lemon juice, they will not turn brown).

Jean’s Kitchen Tips:

  • Plow in. Think for a minute what flavors you like, and have those spices on hand in your cupboard.
  • Cook with your nose…smell each spice and see if you think that “smell” will taste good with what you are making.
  • Serve things “family style”. Each item can be selected by each person, so they can pick what their favorites are, and build their own plates.
  • Taste your cooking…if it’s not perfect, take what you have made, and make adjustments until you like it. Does it need more spice? A splash of vinegar or lemon juice will brighten things up.
  • Fresh ground pepper or a dash more salt might do the trick. Greek yogurt will add creaminess.
  • Did your tuna get too creamy? Add a second can of tuna, and make it a double batch. Did you kind of burn the ground turkey? Taste it, it might be good like that? Or add fresh salsa and turn it into a taco treat!
  • Fresh lettuce leaves make great wraps. Fill them with tuna salad, or spiced ground turkey mixtures, or even veggies – hot or cold!








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CiCi Cunningham



Broiled Steak Stuffed with Garlic and Salsa (Ingredients)

  • 4 – 8 oz. Filet Mignon or Beef Tenderloins
  • 4-6 Tbsp Minced Garlic
  • Salsa

Directions

  • Preheat oven on Broil.
  • Make a small slit in the side of each tenderloin with a paring knife.
  • Using a spoon, spoon in and spread out about 1-1.5 tablespoons of minced garlic (more or less depending on how much you like garlic).
  • For easy clean up, line your baking dish with foil.
  • Place the steak in the lined dish and top with a generous portion of salsa.
  • Place in the oven on middle rack. Allow to cook 5-10 minutes depending on the desired doneness.
  • If you prefer a medium to well done steak, turn over after 5-7 minutes and top with a little more salsa and cook an additional 5-7 minutes.

Baked Brussels (Ingredients)

  • Fresh or frozen halved or chopped Brussels
  • Garlic Powder
  • Salt and Pepper

Directions

  • For easy clean up line your baking sheet with foil.
  • Place your chopped brussels on the sheet and season to taste with garlic powder, salt and pepper.
  • Bake at 425 for 30-35 minutes or until the brussels are beginning to brown and crisp up.
  • Stir once or twice during cooking.







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Debbie Pettit



This success story followed Diabesity co-star Dr. David Ludwig’s book Always Hungry?: Conquer Cravings, Retain Your Fat Cells and Lose Weight Permanently and got support from Dr. Ludwig’s Facebook Community


Mediterranean Chicken with Baked Asparagus (Ingredients)

  • 4 Chicken Breasts
  • Cumin Powder
  • Ancho Chili Pepper
  • Salt and Pepper
  • Asparagus, 1 bunch, (or more if you’re hungry) washed and trimmed
  • Olive Oil or Coconut Oil Spray
  • Olive Oil or Coconut Oil, 1 or 2 Tbs.
  • Mediterranean Seasoning Mix
  • Salt & Pepper

Directions

  1. Cut chicken breasts into thin strips, about one inch wide.
  2. Longer sections can be cut in half to have uniform looking pieces.
  3. Sprinkle your seasonings thoroughly over the chicken pieces, use both hands to toss the chicken around and rub the spices in to the meat.
  4. Place on baking sheet sprayed with olive or coconut oil spray, or lined with parchment paper.
  5. Bake at 375 degrees F, for 10-12 minutes, or until the internal temperature of the tenders reaches 165 degrees F.
  6. Remove chicken tenders and keep warm.
  7. Turn oven up to 425 degrees F.
  8. Place the asparagus into a mixing bowl, and drizzle with the olive or coconut oil. Toss to coat the spears, then sprinkle with the Mediterranean Seasoning Mix, salt, and pepper and mix a bit more to coat each piece with the seasoning.
  9. Lay the asparagus out in one layer on a baking sheet sprayed with olive or coconut oil spray, or lined with parchment paper.
  10. Bake in the preheated oven until just tender, 12 to 15 minutes depending on asparagus thickness.







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Jim Sola



Savory Chicken and Green Beans with Mixed Green Side Salad (Ingredients)

  • Organic Chicken Breast
  • Grass Fed Butter (Jim likes Kerry Gold)
  • Green Beans (fresh or frozen)
  • Salt & Pepper
  • Cayenne Pepper (if you like hot & spicy)
  • Coconut Oil
  • California Olive Oil
  • Stevia, in packets
  • Organic Apple Cider Vinegar (Braggs is great) or Medina Wine Vinegar (if you can find it)
  • Mixed Greens
  • Cherry Tomatoes

Directions

  • Cut, or pull apart, chicken breast into nice bite sized pieces.
  • Using enough butter to keep chicken from burning or sticking to the pan, heat butter in a frying pan until it starts bubbling.
  • Add the chicken pieces, sprinkle with salt and pepper, and stand by watching.
  • Once the chicken pieces start to brown, give them a little stir to flip the pieces over and around in the pan.
  • Steam the green beans per package directions if frozen. If fresh, wash them, trim the stem top, and steam them in a couple tablespoons of water in the microwave.

Jim’s Salad Dressing:

  • ¼ C California Olive Oil
  • ¼ C Coconut Oil
  • ¼ C Organic Apple Cider Vinegar (OR for a different flavor, use Medina White Wine Vinegar)
  • 4 packets Stevia (or use your favorite healthy sweetener, to the equivalent of ¼ C sugar)

Mix all the ingredients with a stick blender, or whisk it with wild abandon, until everything mixes and emulsifies. It can be stored in a dressing container, in or out of the refrigerator.

Jim says:

  • The healthy greens contain tons of chlorophyll, which helps your body get rid of toxic heavy metals you have probably accumulated just by living on the earth.
  • Also loaded with Vitamin K2 – which helps your body move calcium into your bones and teeth. Who doesn’t want that?!
  • Olive Oil that comes from a specific vineyard, rather than a general blend of olives from all over, is much heart healthier for you. Jim says California vineyards make some great single source olive oil!
  • Coconut oil is a wonderful energy source…the liver delivers the goodness directly out for energy. Feeling an afternoon slump? How about some greens with this healthy dressing for a pick me up!








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Christine Biswabic



Tacos (Ingredients)

  • 1lb. Grass Fed Ground Beef.
  • Red Onion, diced (or- you can buy white onions already chopped up, which is great for this recipe too)
    Tomato, diced (you can buy already diced…fast and good).
  • Salsa (fresh salsa, in the refrigerated food section of the grocery store…is, well, fresh!)
  • Greek Yogurt (unflavored…you want this to mimic sour cream taste, only this is much easier on your digestion, full of protein, and a better choice all around).
  • Cumin, Chili Powder, OR Taco Seasoning Mix
  • Whole Head of Romaine Lettuce

Directions

  • Brown the ground beef in a skillet, add salt & pepper, and your spices as the beef is browning.
  • If you like things spicy, cayenne pepper is great too. If you want “easy spicing” instead of individual spices, you can by a package of “taco seasoning mix”.
  • Just watch the label for MSG…you do not want that in your food! Note: garlic lovers…go for it – another opportunity for garlic here!
  • To serve: Rinse (and pat dry with paper towels) individual leaves of romaine.
  • Notice how they are naturally shaped like little canoes? Fill them up with the taco meat, onions, tomatoes and salsa.
  • Top them off with a nice healthy dollop of creamy Greek Yogurt – which you will soon see satisfies the “old need” for both sour cream and cheese at the same time. You’re already feeling better!








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Jami Fassett



This success story followed Diabesity co-star Dr. David Ludwig’s book Always Hungry?: Conquer Cravings, Retain Your Fat Cells and Lose Weight Permanently and got support from Dr. Ludwig’s Facebook Community


Baked Salmon Fillet Served With// Rainbow Chard With Garlic (Ingredients)

  • 12-16 oz Salmon Filet, cut into 4 pieces
  • Salt & Pepper
  • 3 Bunches Rainbow Chard, rinsed & trimmed (stem ends)
  • 6 Cloves Garlic, peeled and sliced (more or less garlic to suit your tastes)(you can buy garlic already peeled)
  • 6 Tbls. Olive Oil or Coconut Oil
  • Red Pepper Flakes (just a pinch if you like them)
  • 1 or 2 Tbls. Lemon Juice

Directions

The Salmon:

  1. Preheat the oven to 450 degrees F.
  2. Season salmon with salt and pepper on both sides.
  3. Place salmon, skin side down, on a non-stick baking sheet, a baking sheet lined with parchment paper, or in a non-stick pan with an oven-proof handle.
  4. Bake until salmon is cooked through, about 12 to 15 minutes. It will be flaky but still moist when done.
  5. If you accidently overcook the salmon the first time you use this recipe (we’ve all been there at least once), do not fear!
  6. You can serve each piece of fish with a dollop of pesto on top, OR a spoonful of lemon juice mixed into some plain Greek Yogurt…either of which will moisten up the fish and taste totally delish!

The Rainbow Chard:

  1. Separate the stems of the chard from the leaves. Cut the leaves into long strips, and set aside.
  2. Thinly slice the stems Heat the olive or coconut oil in a large skillet or pot (whatever you have that can hold that much chard.
  3. Don’t worry, it will cook down in a hurry).
  4. Once the oil is hot, add the sliced garlic, red pepper flakes (if you are including them), and the chard stems. Cover, (you can cover with aluminum foil if you don’t have a lid for your big frying pan) and cook 5 minutes over medium-low heat.
  5. Give it a good stir once in a while, and breath in those delicious smells, then re-cover the pan.
  6. Once the flavour of the garlic mellows and the chard stems are just becoming tender to the poke of a fork, add the chard leaves and continue cooking until the chard is tender.
  7. Toss with lemon juice to serve.







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Carlos Maldonado



This success story followed Diabesity co-star Dr. David Ludwig’s book Always Hungry?: Conquer Cravings, Retain Your Fat Cells and Lose Weight Permanently and got support from Dr. Ludwig’s Facebook Community


Tofu Chili (Ingredients)

  • 1 lb tofu
  • 2 tbsp chili powder
  • 1 tsp cumin
  • 10 oz onion
  • 2 cups broccoli
  • 3 cups cauliflower
  • 3 garlic clove
  • 15 oz black beans
  • 28 oz diced tomatoes or tomato paste
  • 2 zucchini
  • 2 Yellow squash

Directions

  1. Squeeze excess water out of thawed tofu and crumble.
  2. Place the crumbled tofu, chili powder and cumin in a soup pot and quickly brown.
  3. Add the remaining ingredients and simmer, covered, for 2 hours.
  4. Serve with a dollop of greek yogurt and fresh chives.

Salmon burger with steamed asparagus (Ingredients)

  • 1 can Alaskan Salmon
  • 1 red onion finely chopped
  • Salt and Pepper
  • 1-2 Tbsp Olive Oil

Directions

  • In a bowl mix the alaskan canned salmon, chopped onion and salt and pepper.
  • Heat your skillet up over medium heat and add your olive oil.
  • Take your salmon and form it into 3-4 inch patties and gently place into the skillet.
  • Cook til brown on each side. (usually just a couple minutes)

Steamed Asparagus

  • Using a steamer basket, cut the asparagus to fit.
  • Bring water to a boil, cover and steam until the asparagus are bright green and tender, but still somewhat crisp, about 6 to 8 minutes for thick asparagus and 3 to 5 minutes for thin asparagus.
  • Remove from the steamer and season with salt and pepper.








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Joy Black



This success story followed Diabesity co-star Dr. David Ludwig’s book Always Hungry?: Conquer Cravings, Retain Your Fat Cells and Lose Weight Permanently and got support from Dr. Ludwig’s Facebook Community


Tofu Scramble (Ingredients)

  • 1lb Tofu
  • 1 bunch Kale
  • 1 Cup Julienne Carrots
  • 1 Onion
  • 1-2 Tbsp Olive Oil
  • Cumin
  • Oregano
  • Salt & Pepper

Directions

  1. Squeeze excess water from Tofu and crumble.
  2. Heat cast iron skillet and oil over medium heat. Chop onion while skillet is heating.
  3. Add julienne carrots and onion to skillet. Cook til onions begin to become translucent.
  4. Add tofu, kale, salt & pepper. Add cumin and oregano to taste.
  5. Tofu will pick up the flavors of the seasoning. If you have additional favorite veggies, you can also add those in to amp up the veggies.
  6. Adding fresh cilantro gives this a bit more of a Mexican inspired taste.







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LaDawn Preuninger



Italian Chicken Skillet (Ingredients)

  • 1-1/2 cups chicken broth or bone broth
  • 3 tablespoons tomato paste
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 2 cloves garlic, minced
  • 8 boneless, skinless chicken breast halves
  • 1 tablespoon and 1 teaspoon extra virgin coconut oil
  • 4 cups fresh sliced mushrooms

Directions

  1. In a medium bowl, combine the broth, tomato paste, ground black pepper, oregano, salt and garlic. Mix well and set aside.
  2. Heat the oil in a large skillet over medium high heat. Saute the chicken in the oil for 2 minutes per side, or until lightly browned.
  3. Add the reserved broth mixture and the mushrooms to the skillet and bring to a boil.
  4. Then cover, reduce heat to low and simmer for 20 minutes.

Sauteed Cabbage (Ingredients)

  • 1 Head Cabbage (can be purple or green)
  • 2 Tbsp minced garlic
  • 1 Tbsp Olive Oil

Directions

  1. Chop the head of cabbage as big or as small as you like.
  2. Heat skillet and oil over medium heat. Add garlic and cabbage.
  3. Stir frequently to avoid burning. Cook til cabbage starts to soften.
  4. Serve Cabbage with Chicken and Sauce.

Additional Resources: Access free resources, tips, recipes, and support from series co-stars, Dr. David Ludwig & Chef Dawn Ludwig as well as access to some of the success story co-stars: Visit Dr. Ludwig’s Website and Visit the Ludwig’s Free Facebook Community

NEED HELP? If you would like 1-on-1 help from a certified expert to personalize your hormonal treatment plan to lose weight and reverse diabetes and Diabesity, you can see if you qualify for a free session by clicking here.