The Blood Sugar Solution Cookbook (19 page)
Read The Blood Sugar Solution Cookbook Online
Authors: Mark Hyman
Tags: #Health & Fitness / Diets, #Cooking / Health & Healing - Low Carbohydrate
UINOA AND
A
VOCADO
S
ALAD
Serves: 3
Prep time: 10 minutes
Cook time: 30 minutes
Level: Easy
Budget: $
Adding nuts to any salad is a great way to increase protein value and fiber. Combining a little bit of olive oil with kale, avocado, onions, lemon, and pepper mixed with quinoa adds good-quality fats, protein, and antioxidants to your lunch.
- 1 cup uncooked quinoa
- 1½ cup water
- ½ teaspoon sea salt
- 1 large bunch kale, stemmed and chopped
- 1 avocado, peeled, pitted, and chopped
- ¾ cup walnuts, chopped
- ½ medium red onion, chopped
- juice of 1 large lemon
- 2 tablespoons extra-virgin olive oil
- sea salt and freshly ground black pepper
MAKE THE QUINOA:
1.
Dry-toast the quinoa in a medium pot over medium-high heat until aromatic, 3–4 minutes.
2.
Add the water and salt and bring to a boil. Cover the pan, reduce the heat to low, and simmer until all of the liquid has evaporated and the quinoa is cooked, about 25 minutes. Turn off the heat and let the quinoa steam in the pot for 3–5 minutes with the lid on.
3.
Fluff the quinoa with a fork and transfer to a large bowl.
ASSEMBLE THE SALAD:
Add the kale, avocado, nuts, and onion to the bowl of quinoa. Add the lemon juice to the quinoa and pour over the oil. Season to taste with salt
and black pepper and lightly toss the salad to coat everything evenly. Serve chilled or at room temperature. Store any leftovers in the refrigerator for up to 5 days.
Nutritional analysis per serving (1 cup):
calories 474, fat 28 g, saturated fat 3 g, cholesterol 0 mg, fiber 12 g, protein 14 g, carbohydrate 47 g, sodium 349 mg
SIAN
Q
UINOA
S
ALAD
Serves: 8
Prep time: 10 minutes
Cook time: 30 minutes
Level: Easy
Budget: $
The black and white sesame seeds, cilantro, cabbage, quinoa, and spinach make a refreshing and unique salad. Tamari provides a good source of fiber and protein in the delicious dressing
- 2 cups uncooked quinoa
- 3 cups low-sodium chicken broth
- ½ small head red cabbage, finely sliced
- 2 celery ribs, finely sliced
- 4 shallots, finely sliced
- 1 cup chopped fresh cilantro
- 2 tablespoons white sesame seeds
- 2 tablespoons black sesame seeds
- 8 ounces baby spinach
- 2 garlic cloves, peeled
cup reduced-sodium, gluten-free tamari- 1 tablespoon rice vinegar
- 1-inch piece fresh ginger, peeled and grated
- Freshly ground black pepper to taste
- cup extra-virgin olive oil
MAKE THE QUINOA:
1.
Dry-toast the quinoa in a medium pot over medium-high heat until aromatic, 3–4 minutes.
2.
Add the broth and bring to a boil. Cover the pan, reduce the heat to low, and simmer until all of the liquid has evaporated, about 25 minutes. Turn off the heat and let the quinoa steam in the pot for 3–5 minutes with the lid on.
3.
Fluff the quinoa with a fork and, while hot, add the cabbage, celery, shallots, and cilantro. Put the lid back on and let the vegetables steam for a couple of minutes over the quinoa.
4.
Heat a small pan over medium heat and dry-toast the sesame seeds until golden brown, 3–4 minutes. Add the toasted seeds to the quinoa and vegetable mixture and gently fold to combine.
5.
Transfer the quinoa and vegetables to a large bowl and stir in the spinach.
MAKE THE DRESSING:
Combine all of the dressing ingredients except the oil in a blender. Blend on medium speed while slowly pouring in the oil. Blend until smooth. Taste for seasoning and add more black pepper if desired.
ASSEMBLE THE SALAD:
Pour the dressing over the quinoa and vegetables and gently toss until coated evenly. Serve. Any leftovers can be stored in the refrigerator for up to 4 days.
Nutritional analysis per serving (1 cup):
calories 275, fat 13 g, saturated fat 2 g, cholesterol 0 mg, fiber 5 g, protein 9 g, carbohydrate 32 g, sodium 217 mg
UINOA WITH
C
ITRUS
V
INAIGRETTE
Serves: 10
Prep time: 10 minutes
Cook time: 30 minutes
Level: Easy
Budget: $
This dish is a delightful combination of veggies, and the orange zest infuses a tangy flavor into the salad. It makes a wonderful side dish to any meal.
- 1 cup uncooked quinoa
- 1½ cup water
- ½ teaspoon sea salt
- juice of 1 lime
- juice of 1 small lemon
- zest of 1 orange
- 2 garlic cloves, minced
- ½ small Vidalia onion, chopped
- 4 fresh basil leaves
- 2 tablespoons chopped fresh parsley
- ¼ cup extra-virgin olive oil
- sea salt and freshly ground black pepper
- 1 large red bell pepper, seeded and chopped
- 1 cup fresh or thawed frozen corn
- 1 small cucumber, chopped
- 1 medium tomato, chopped
MAKE THE QUINOA:
1.
Dry-toast the quinoa in a medium pot over medium-high heat until aromatic, 3–4 minutes.
2.
Add the water and salt and bring to a boil. Cover the pan, reduce the heat to low, and simmer until all of the liquid has evaporated and the
quinoa is cooked, about 25 minutes. Turn off the heat and let the quinoa steam in the pot for 3–5 minutes with the lid on.
3.
Fluff the quinoa with a fork and transfer to a large bowl.
MAKE THE CITRUS VINAIGRETTE:
Combine the citrus juices and zest, garlic, onion, basil, and parsley in a blender. Blend on medium speed while slowly pouring in the oil. Season to taste with salt and black pepper and blend until well mixed, about 2 minutes.
ASSEMBLE THE SALAD:
Add the bell pepper, corn, cucumber, and tomato to the bowl of quinoa. Drizzle the dressing over the quinoa and lightly toss it to coat everything evenly. Serve chilled or at room temperature. Store any leftovers in the refrigerator for up to 5 days.
Nutritional analysis per serving (½ cup):
calories 154, fat 8 g, saturated fat 1 g, cholesterol 0 mg, fiber 3 g, protein 4 g, carbohydrate 21 g, sodium 70 mg
OASTED
V
EGGIES TO
M
AKE
Y
OUR
L
IVER
H
APPY
Serves: 4
Prep time: 10 minutes
Cook time: 30 minutes
Level: Easy
Budget: $
Not only do the colors make this dish a pleasurable addition to your dinner, but the warmth and hearty texture from the roasted vegetables are perfect for those chilly fall and winter nights. The beets, onion, and garlic are especially great for boosting your detoxification.
- 1 large sweet potato, peeled and cut into 2-inch chunks
- 2 large beets, cut into 2-inch chunks
- 2 large yellow onions, quartered
- 4 garlic cloves, peeled
- 2 tablespoons extra-virgin coconut oil
- sea salt and freshly ground black pepper
- 1 teaspoon extra-virgin olive oil
1.
Preheat the oven to 350°F.
2.
Combine all of the vegetables in a large bowl and toss them in the coconut oil. Spread the vegetables out in an even layer in a roasting pan and season them generously with salt and black pepper. Roast, stirring occasionally to prevent burning, until the vegetables are brown and soft, 20–30 minutes. Let cool for 5 minutes, drizzle with the olive oil, and serve. Any leftovers can be refrigerated for up to 4 days.
Nutritional analysis per serving (½ cup):
calories 131, fat 24 g, saturated fat 6 g, cholesterol 0 mg, fiber 3 g, protein 2 g, carbohydrate 17 g, sodium 342 mg
INTRODUCTION
The Advanced Plan is designed for those with more advanced diabesity and everyone with full-blown type 2 diabetes. The quiz in
Chapter 1
will help you determine if you have advanced diabesity. This plan will shut down sugar and insulin spikes and begin the process of rebooting your metabolism. If you have had trouble losing weight or struggled with carb or sugar cravings, the Advanced Plan will quickly shut them down and help you lose weight faster. Not in weeks or months but in hours to days. Over time your cells will work better, you will produce less insulin, and your body will become more resilient. Anyone can start with the Advanced Plan even if you don’t have advanced diabesity—the results will be more dramatic.
The Advanced Plan starts with all the guidelines from the Basic Plan—whole, fresh, real food including nuts, seeds, fruits, vegetables, whole grains, beans, lean animal protein, and high-quality fats. The Basic Plan also starts with unjunking your diet from processed foods, flours and sugars, and eliminating the most common inflammatory foods, including gluten and dairy. The Advanced Plan goes one step further—it eliminates all grains and starchy vegetables (sweet potatoes and winter squash) and limits fruit to ½ cup of berries a day. Beans should be kept to a minimum (no more than ½ cup a day). These added changes will reduce the
glycemic load, or sugar-spiking quality of your diet, even further, allowing your body to heal from diabesity. Now enjoy all these wonderful recipes that illustrate the delightful flavors and abundance in a healing diet using food as medicine. Remember, your grocery store should be your pharmacy.
HOLE
F
OOD
P
ROTEIN
S
HAKE
Serves: 3
Prep time: 5 minutes
Level: Easy
Budget: $$
This shake will power you through the hardest and longest of days. It is 100% whole, fresh, real food, with a spotlight on healthy fats and potent antioxidants from the blueberries.
- 1 cup frozen blueberries
- 2 tablespoons almond butter
- 2 tablespoons pumpkin seeds
- 2 tablespoons chia seeds
- 2 tablespoons hemp seeds
- 4 walnuts
- 3 Brazil nuts
- 1 large banana
- 1 tablespoon extra-virgin coconut oil
- ½ cup unsweetened almond milk
- 1 cup water
Combine all of the ingredients in a blender. Blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more water until you reach a thick but drinkable consistency. Serve chilled.
Nutritional analysis per serving (1 cup):
calories 377, fat 17 g, saturated fat 3 g, cholesterol 0 mg, fiber 14 g, protein 12 g, carbohydrate 47 g, sodium 129 mg