1. Avocado and Egg Toast

   – Whole-grain or low-carb bread  

   – Mashed avocado  

   – Poached or boiled egg  

   – Sprinkle of chili flakes or black pepper  

   Tip: Add a side of leafy greens for extra fiber.

2. Greek Yogurt Parfait  

   – Unsweetened Greek yogurt  

   – Fresh berries (blueberries, strawberries, or raspberries)  

   – A handful of nuts or seeds (almonds, chia seeds, or flaxseeds)  

   – Optional: A drizzle of sugar-free honey or a pinch of cinnamon  

3. Vegetable Omelette  

   – Eggs or egg whites  

   – Spinach, bell peppers, mushrooms, and onions  

   – A sprinkle of low-fat cheese (optional)  

   – Serve with a slice of whole-grain toast or a small avocado.

Lunch Recipes

1. Grilled Chicken Salad

   – Grilled chicken breast  

   – Mixed greens (spinach, arugula, kale)  

   – Cherry tomatoes, cucumbers, and carrots  

   – Olive oil and lemon dressing  

   – Add quinoa or chickpeas for extra fiber and protein.

2. Lentil and Vegetable Soup 

   – Red or green lentils  

   – Carrots, celery, onions, and tomatoes  

   – Low-sodium vegetable broth  

   – Season with turmeric, cumin, and black pepper.

3. Zucchini Noodles with Pesto

   – Spiralized zucchini (zoodles)  

   – Homemade basil pesto (olive oil, basil, garlic, pine nuts, and Parmesan)  

   – Grilled shrimp or tofu for protein.

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Dinner Recipes

1. Baked Salmon with Asparagus  

   – Salmon fillet seasoned with lemon, garlic, and dill  

   – Roasted asparagus or broccoli on the side  

   – Serve with a small portion of quinoa or cauliflower rice.

2. Turkey and Black Bean Chili  

   – Ground turkey  

   – Black beans, diced tomatoes, and bell peppers  

   – Season with chili powder, cumin, and paprika  

   – Top with a dollop of Greek yogurt and fresh cilantro.

3. Stuffed Bell Peppers 

   – Bell peppers stuffed with a mix of lean ground turkey, quinoa, and diced vegetables  

   – Bake until peppers are tender and filling is cooked through.

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Snack Recipes

1. Roasted Chickpeas 

   – Canned chickpeas, rinsed and dried  

   – Toss with olive oil, paprika, and garlic powder  

   – Roast at 400°F (200°C) for 20-30 minutes until crispy.

2. Cucumber and Hummus 

   – Sliced cucumbers with a side of hummus  

   *Tip: Use homemade hummus to control sodium and additives.*

3. Apple Slices with Almond Butter 

   – Thinly sliced apples with a tablespoon of almond butter  

   Tip: Choose green apples for lower sugar content.

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Dessert Recipes

1. Chia Seed Pudding 

   – Chia seeds soaked in unsweetened almond milk  

   – Add a few drops of vanilla extract and a sprinkle of cinnamon  

   – Top with fresh berries or a few chopped nuts.

2. Dark Chocolate Avocado Mousse 

   – Blend ripe avocado, unsweetened cocoa powder, and a sugar substitute (like stevia or erythritol)  

   – Chill and serve with a few raspberries.

3. Baked Cinnamon Apples 

   – Core an apple and fill with a mix of cinnamon, walnuts, and a drizzle of sugar-free syrup.  

   – Bake until tender.

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Tips for Diabetes-Friendly Cooking

– Focus on fiber: Include whole grains, legumes, and vegetables to slow down sugar absorption.  

– Choose healthy fats: Use olive oil, avocado, nuts, and seeds in moderation.  

– Limit added sugars: Use natural sweeteners like stevia or monk fruit if needed.  

– Control portion sizes: Even healthy foods can affect blood sugar if eaten in large quantities.  

– Pair carbs with protein or fat: This helps stabilize blood sugar levels.

You think having twins is hard? Mark and Sarah Kaplan had septuplets. That’s seven babies !!.

The first set of septuplets to survive labor, the Kaplans were miracle babies, and for a time they became media stars. While the birth itself took only six minutes, the hard work of raising seven children.. would last a lifetime. How did they do it ??

 After a crazy love story between Mark, who works for a big company as a Life Insurance Administrator and Sarah who works as a Life Insurance Advisor  (Who says insurance can’t be cool

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