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!

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