Change your food, change your life.

Yes, it may be as simple as that. We all know that many of us are prediabetic because of our food choices.

Together, let’s share recipes that are common and healthy. Let’s learn from each other—life is much easier that way, don’t you think?

Note: Before making any changes to your diet, talk with your healthcare provider and a nutritionist/dietitian to discover what will work for you.

T = tablespoon

t = teaspoon

EVOO = extra virgin olive oil

c = cup


Water is your BFF. If not, it’s time to make an effort at this relationship.

When you’re craving flavor and are resisting junk food, turn to flavored water here and there throughout the day.

Wash and thinly slice the edible parts of two or three fruits, veg, or herbs, placing them into a 2-quart pitcher. You’ll want to fill the pitcher ¼ to ½ full with edibles the first time. For the next pitcher, adjust the amounts according to your taste.

Press on the edibles to release their flavors, fill the pitcher with water and leave in the refrigerator for 4-12 hours. Stir, strain out the edibles and fill your glass. Add ice. Also add fresh produce if you like, or just go with the flavored water.

Will keep for a couple of days, or more. Some people keep the edibles in the pitcher and simply add water as needed over several days, before tossing the (now very tired) edibles. Experiment to find what works for you.

If you prefer sparkling water, fill pitcher halfway with seltzer when infusing. After discarding edibles, fill the pitcher the rest of the way with more seltzer before pouring a glass.

Suggested combinations of flavored water edibles:















Orange/Vanilla Bean






Blueberry/Lemon Verbena



Peach/Vanilla Bean









Italian Sodas

According to lore, Italian sodas were invented by Torani®, a syrup company based in the US. The drinks were patterned after the drink you could get at American soda fountains in the 1920s.

They are not a drink that’s come over from Italy, and it’s probable that Italians snicker at the name.

The recipe is simple and refreshing. Amounts of each ingredient are approximate — to your taste.

2 oz sugar-free syrup of your choice (watermelon is a current favorite)

8 oz club soda

1 oz half and half or whipping cream or whatever version of cream you like


Fill your glass as full as you like with ice. Add the syrup and club soda, then top with the cream. Stir.

Iced Coffees

Iced coffee is a refreshing pick-me-up. Bonus, it’s easy to cut excess carbs, and that’s always a plus.

Iced coffee typically gets diluted with syrups and milk or cream. Because of that, it’s good to brew a strong batch if you want to taste the coffee in your iced coffee.

You can use espresso, if you have an espresso machine, or you can brew a super strong pot of hot coffee and chill it in the refrigerator. Or, you can cold brew.

Cold brewing removes the bitter flavor and is an easy method for cranking up the intensity of your coffee.

The recipe is simple. Try it once and you’ll know if you want it stronger or weaker in the future. Just adjust the amount of coffee grounds accordingly.

1 c coffee beans, coarsely ground. The texture should be similar to sea salt – teeny chunks of the coffee bean. If the bean is ground too finely, it’ll make your coffee muddy.

4 c water, filtered if you have it, or plain tap water will do

You can cold brew a few ways: put the grounds and water in a French press, the press acts as its own filter when you’re done brewing; use a cold brew pitcher with a long filter tube running down the middle – put the coffee grounds in the filter and fill the pitcher with water; or dump the coffee grounds and water in a large mason jar and use a paper or cloth filter to strain when it’s ready.

Whatever the method, refrigerate and steep the grounds in the water for 12 hours.

The drinks typically consist of ice cubes, coffee, coffee syrup, and milk or cream, topped with a foam or whipped cream.

(Use sugar-free coffee syrups and heavy cream for the lowest carb count.)

The pour-in can be milk, half and half, or even heavy cream.

To make cold foam for the top, put milk, half and half, or heavy cream in a pitcher or wide-mouthed container and whisk with a handheld whisk or electric milk frother until it’s as foamy and light as you like.

If you don’t have a whisk or milk frother to make cold foam, you can put the liquid into a French press and quickly move the plunger up and down until you see the consistency you want. You can even put the liquid in a jar with a lid and shake it until you get a foamy concoction.

Milk produces the thinnest foam and heavy cream the thickest.

Whipped cream for the top comes in a canister, or you can put heavy cream in a mixer and whip it.

Add a little seasoning or spice before whisking or whipping. Sprinkle on pumpkin pie spice, cinnamon, nutmeg, cocoa, or matcha or even salt, if you’re going for a salted caramel.

Rather than a spice or seasoning, add a little sugar-free coffee syrup to the cream when you whisk or whip it for that extra flavor.

Experiment on different products to find the one that works best for your palate.

One more tip: If you love the taste of coffee, make coffee ice cubes and use those in your iced coffee drinks, instead of plain ice cubes.

Iced Coffee Recipe

1-2 T sugar-free coffee syrup, whatever flavor you like

1 c cold coffee

Milk, half and half, or heavy cream, pour in amount to your taste

Cold foam or whipped cream on top, however much suits you

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