Lady Jane's Cheat Sheet
•Oatmeal
•••••Diabetes Reversal Super Star!
old fashioned rolled oats, or even better-oat groats, steel cut oats. Never instant oats, who needs their dreadful flavor, artificial flavors and refined sugars?
OM EZ Recipe: Add 1/4 cup steel cut oats to two cups boiling water, add one fresh chopped apple, handful nuts, seeds and chopped dried cranberries for sweetness, cover and reduce heat, cook 25-ish minutes. Keeps refrigerated 3-4 days.
Contains: awesome Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
•Seeds
••••especially Flaxseed and Chia Seeds
Flax seed is best fresh ground-use your coffee grinder
Contains Omega-3 fatty acids; fiber, phytoestrogens, soluable fiber and lignon--that block the production of LDL/bad cholesterol. These substances also increase the body's ability to get rid of cholesterol.Flaxseed is one of the most potent sources of heart-healthy omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46 percent
OM EZ Boost: Add a cholesterol blasting, high protein, nutty crunch to steamed veggies, yogurt, cereal....sprinkle a few spoons of ground flax or whole sesame, pumpkin, sunflower seeds on everything
•Nuts
•••••especially Almonds and Walnuts
Nuts, oats or barley and berries with a small serving of greek yogurt is the perfect breakfast
OM EZ Power Boost: Add a high protein, nutty crunch to steamed veggies, grains, yogurt, cereal
•Beans, Peas, Legumes
•••••••Especially Black or Kidney Beans...EXCELLENT for diabetes and the heart
Contains B-complex vitamins; niacin; folate; 
magnesium; omega-3 fatty acids; calcium; soluble fiber
OM EZ Power Boost: add cooked beans, peas and lentils to soups, salads, pasta, grain and veggie dishes for uber healthy plant protein.Beans play well with nuts! Try the two tossed with a simple steamed green beans and a little sea salt and cracked pepper-yum!
OM Instant Eats: top fresh cooked black beans with chopped cilantro, chopped tomatoes, diced onions, jalapeno and fresh lime, skip the cheese and add a dollop of nonfat greek yogurt if you need a little dairy
•Brown Rice
contains B-complex vitamins; fiber; niacin; magnesium, fiber.
OM EZ Recipe: bring 2 cups of filtered water to a boil, add pinch of sea salt and one level cup short grain brown rice, allow to return to boil, cover and reduce heat to low, cook 37 minutes.
Always have cooked brown rice or other grains on hand as the base for numerous 'bowls' and quick stir fried rice/grain dishes. Keeps 4-5 days refrigerated or freeze 2-3 months
•Tofu
buy sprouted organic when possible/ Trader Joes usually carries itContains Niacin; folate; calcium; magnesium; potassium.
OM EZ Recipe: slice one pound firm tofu into 1/2 inch squares or stops, marinate with 2 cloves minced garlic and 2 tablespoons minced ginger with enough soy sauce to make a paste. Refrigerate 4-24 hours, place on parchment lined cookie sheet and broil 3 min on each side.
Baked tofu holds 3-4 days refrigerated and is excellent in a wrap, or cubed and mixed in stir fry veggie dish, or tossed into a salad
•Quinoa
•••••Awesome high protein power food from Peru!
Uber convenient it cooks in just 15 little minutes.OM EZ Recipe: one part rinsed quinoa to one part filtered water, bring to a boil, add rinsed quinoa and reduce heat, cover and cook 15 min...add fresh herbs, lemon, chopped cooked veggies, nuts, seeds, a few drizzles olive oil and a sprinkle of sea salt
•Soy milk
Contains Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.USE SOY PRODUCTS in MODERATION, soy is great for the heart but questionable for breast cancer
•Berries, Especially Blueberries
••••••••••organic frozen is fab and extra convenient
Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.Anthocyanins in the berries, are a natural chemical that shrinks fat cells and also stimulates the release of adiponectin, a hormone that regulates blood glucose levels
•Pomegranate
BREAK the COLA HABIT: add a couple of splashes pomegranate juice to sparkling waterContain numerous antioxidants, including heart-promoting polyphenols and anthocyanins
which may help stave off hardening of the arteries.One study of heart disease patients found that a daily dose of pomegranate juice over three months showed improvements in blood flow to the heart
•Carrots
Contains Alpha-carotene (a carotenoid); fiber......look for purple carrots for additional antioxidants,Skip carrot juice, too much concentrated sugar and zero fiber
•Avocado
Like olive oil, rich in the monounsaturated fats that may lower heart disease risk factors, high in antioxidants and potassium...for optimum nutrition combine with tomato.OM EZ Recipe: spread mashed avocado on toast with lemon and sea salt in place of butter-yum!
•Cruciferous Veggies, especially Cauliflower, Broccoli, Cabbage
BROCCOLI, the Diabetes Reversal Super Star!
Eat cruciferous veggies raw, steamed, roasted and for maximum nutrient density, microwaved. Don't over cook
OM EZ Recipe: Thinly slice cauliflower or broccoli, drizzle with olive oil and sprinkle with sea salt and fresh thyme, rosemary or sage, roast in a preheated 475º oven for 7-10 minutes.
Excellent chilled as a salad add in, or tossed into cooked grains with nuts and seeds. Keeps refrigerated 3-4 days.
OM EZ Recipe: Slice one pound fresh
brussels sprouts, coat with olive oil, good balsamic vinegar and thinly sliced red onion,
roast 10 min @475.
Cruciferous veggies are High in Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
•Spinach, Kale, Collard Greens
••••••••••Cruciferous Veggie Stars!
....AVOID SPINACH WHEN POTASSIUM is ELEVATED, ....Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.OM EZ Recipe: Collard Green Wrap
Dip collard green leaves into boiling water 20 seconds to soften, stuff with assorted cooked grains, veggies and herbs...great way to use leftover grains and veggies
•Sweet Potato and Purple Potato
Pairs well with cooked grains, especially quick cooking quinoa, and plays very well with black beans, try a baked sweet potato topped with cooked black beans.....High in Beta-carotene (a carotenoid); vitamins A, C, E; fiber 
•Red bell peppers
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber...•Asparagus
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.•Apples
contains polyphenols, powerful antioxidants that help prevent the buildup of plaque in the arteries. Highest concentrations of polyphenols are found in the skin and outer flesh. -•Oranges
Avoid ORANGES WHEN POTASSIUM is ELEVATED.....contains phytosterols (plant sterols), a type of fat found in nuts, seeds, fruits, and vegetables. These sterols block cholesterol from being absorbed by the cells in the intestines.Contains Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber....research
•Tomatoes
Fresh, jarred or frozen tomatoes are fab, but avoid canned tomatoes.....Contains Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.•Squash, especially Acorn Squash
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium;magnesium; potassium; fiber....
OM EZ recipe: microwave whole squash for a few minutes to soften a bit, cut in half, drizzle with olive oil a little salt and pepper, bake 40-ish minutes at 375º
•Papaya
Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium....fresh or frozen is best•Dark Chocolate
Reservatrol and cocoa phenols (flavonoids)... 70% or higher cocoa content....research
•Melons, Especially Cantaloupe
Contains Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
•Some Dairy/ Non Fat Greek Yogurt
organic cheeses can be a good source of protein and calcium. Add a little good quality cheese to a big chopped salad for a little decadence.Do eliminate milk, including low fat milk which is high in sugar
•Tea
choose organic loose leaf when possible. For optimum nutritional impact, cold brew,OM EZ Recipe: combine a few tablespoons loose tea with one quart water, allow tea leaves to sit in filtered water for 2-3 hrs, strain and serve
Contains Catechins and flavonols (flavonoids).....One recent study found that people who drank four or more cups of green tea daily hada 20% reduced risk of cardiovascular disease and stroke....
