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
TIP: DON’T FORGET TO START YOUR PERSONAL PLAN THIS WEEK
Reserve Your Spot at the Upcoming FREE Masterclass to Begin Your Personal Weight-Loss Plan
_
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!
_
Sam Sterling
_
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.
_
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.
_
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!
_
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.
_
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.
- 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.
- 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. - 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!
_
Justin McAleece
_
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!
_
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.
_
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
_
Jim Sola
_
Christine Biswabic
_
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
_
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
- Squeeze excess water out of thawed tofu and crumble.
- Place the crumbled tofu, chili powder and cumin in a soup pot and quickly brown.
- Add the remaining ingredients and simmer, covered, for 2 hours.
- Serve with a dollop of greek yogurt and fresh chives.
_
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
_
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
- In a medium bowl, combine the broth, tomato paste, ground black pepper, oregano, salt and garlic. Mix well and set aside.
- 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.
- Add the reserved broth mixture and the mushrooms to the skillet and bring to a boil.
- Then cover, reduce heat to low and simmer for 20 minutes.
FINALLY: DON’T FORGET TO START YOUR PERSONAL PLAN THIS WEEK
Reserve Your Spot at the Upcoming FREE Masterclass to Begin Your Personal Weight-Loss Plan