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

lb = pound

Cold Cucumber Herb Soup

4 servings

20 minutes prep/4 to 5 hours chill time


2 large cucumbers seeded and diced

1 ½ c Greek yogurt

½ c diced onion or shallot

1 c chopped herbs (parsley, tarragon, dill, thyme, chives, your choice)

¼ c lemon juice

1 T garlic minced

¼ c olive oil

Salt and pepper to taste


Whirl everything in the blender until smooth and refrigerate several hours. Season again before eating. A little diced red onion on top might be good.

Easy Cold Beet Soup

4 to 6 servings

20 minutes prep/4 to 5 hours chill time


1 lb canned beets (save juice)

2 c combined veg or chicken broth and beet juice

2 c buttermilk

½ c yogurt or sour cream

¼ c lemon juice

1 cucumber peeled, seeded, finely diced

½ c sweet onion diced

salt to taste

Toppings: diced green onions, chopped dill, chopped hard boiled eggs, sour cream, or whatever you prefer


Place all ingredients except toppings in a blender or food processor and purée until smooth. Taste and adjust flavors to your liking. Pour into container and refrigerate for several hours until cold. Dish into small cups or bowls and sprinkle preferred toppings.

Quick Ham and Bean Soup

6 servings

20-40 minutes prep and serve


2 lbs ham, cooked and diced

5 cans cannellini beans, drained and rinsed

6 c chicken broth

3 T minced garlic



1 onion diced

2 carrots finely chopped

2 celery stalks finely chopped


Coat the bottom of a soup pot liberally with EVOO. Set on medium heat and add the optional ingredients, if you’re using them.

Sauté for 15 minutes. Add ham and garlic and cook for another five minutes. (If not adding optional ingredients, cook ham and garlic for five minutes.)

Add beans and broth, salt and pepper, and bring to a boil. Turn down to simmer and let it lightly bubble for 15 minutes. Eat and enjoy!

Cold Avocado and Pea Soup

4 servings

15 minutes prep/4 to 5 hours chill time


2-3 avocados roughly chopped

2 c greens made up of any or all of the following: kale or spinach or parsley, chopped

1 ½ to 2 c frozen peas thawed, plus extra for sprinkling on soup in bowls

2 ½ c carbonated water

2 c plain water

1 lemon’s juice and zest, or more if you love lemon

Salt and pepper to taste


Red onion or shallot diced

Sour cream

Cilantro chopped

Peas thawed


Whirl everything in a blender or food processor until smooth. Taste and adjust seasoning, then refrigerate several hours. Season again before eating, if necessary. Tip: if it’s too rich, stir in a tiny bit of white wine vinegar. The amount of avocados, peas, and greens you put in is to your taste.


It’s famous! Chilled soup with variations to suit any preference. Add more or less of each ingredient to find the perfect gazpacho for you.

4-6 servings

20 minutes prep/4 to 5 hours chill time

Ingredients for basic gazpacho

2-3 lbs tomatoes, any color, stems removed, cut into chunks

1 fat cucumber peeled in stripes, leaving half the peel on, roughly chopped

2 bell peppers, any color, stems and seeds removed

1 red or white onion, roughly chopped

4 garlic cloves, cut off hard ends

Stale French baguette (or any other stale white bread, or you can skip the bread), remove about 1/3 of the bread from the interior only, soak it in sherry vinegar or red wine vinegar

¼ c olive oil

Salt and pepper to taste

Pinch of cumin, cayenne, or chili flakes, if that sounds appealing


Put everything in a large bowl and mix well. Add a third or so of the mix at a time to your food processor or blender and pulse to the desired consistency.

Spoon in a bit of water if it’s too thick. Taste it and add seasoning, if needed.

Once the soup is puréed to your liking, put it in a large container, cover it and chill for a few hours before serving.

Dish it up with a swirl of olive oil or balsamic vinegar on top of each portion, or add finely diced veggies, like cucumbers, tomatoes, or onions. Plop some sour cream or crème fraîche on top as a lush option. Yummy roasted shrimp or clams elevate the dish, and a sprinkling of herbs, such as parsley, cilantro, or basil round it out nicely. Top each bowl with whatever sounds good.

Variations to basic gazpacho

Add extra cucumbers, remove a couple of tomatoes, add avocado and herbs like cilantro or parsley, or a variety of whatever you have on hand and boom, you have green gazpacho.

Add sweet melon to the mix, or raspberries or even strawberries.

Add sweet corn with a little lime juice and top with cilantro.

Add lemon thyme, parsley and smoked paprika, along with lemon juice and lime juice.

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