The Blood Sugar Solution Cookbook (21 page)

Omega-3-enriched eggs are a “functional food” readily available at your local supermarket. They come from chickens fed a diet rich in algae or flaxseeds, the original sources of these healthy fats.

1.
In a small bowl, whisk together the eggs and water until well mixed.

2.
Heat the oil in a small cast-iron pan over medium heat. Add the vegetables and sauté until they are tender but still crisp, 2–3 minutes.

3.
Pour the eggs over the vegetables and cook, stirring constantly, until the eggs scramble and set.

4.
Season to taste with salt and black pepper, and top with the salsa.

Nutritional analysis per serving (2 cups):
calories 202, fat 15 g, saturated fat 0 g, cholesterol 423 mg, fiber 1 g, protein 14 g, carbohydrate 4 g, sodium 144 mg

This superfood omelet contains many veggies that are detoxifying, anti-inflammatory, hormone-balancing, and nutrient-rich. Brussels sprouts and kale provide folate and glucosinolates, which help your body detoxify. Seaweeds are full of minerals and help bind heavy metals, avocados are loaded with healthy monounsaturated and saturated fats, and cilantro helps your body detoxify.

1.
Bring a large pot of water to a boil over high heat. When it boils, add a large pinch of salt. Drop in the kale leaves and Brussels sprouts and blanch just until they turn a brighter shade of green, 2–3 minutes. Drain well.

2.
Crack the eggs into a medium mixing bowl, and add the other 5 egg whites. Beat the eggs and season to taste with salt and black pepper.

3.
Heat the oil in a large nonstick pan over medium heat. Add the eggs and immediately turn the heat down to low. Stir to scramble the eggs, tilting the pan to distribute them in an even layer.

4.
As soon as the eggs are no longer runny, arrange the Brussels sprouts on the left side of the omelet and scatter the mushrooms over them. Add a layer of kale and sprinkle the cilantro and dill on top. Cover the herbs with the seaweed and top with the spinach.

5.
Cover the pan and cook over the lowest possible heat for 5 minutes.

6.
Fold the omelet in half and then cut it into 4 sections. Garnish each portion with a few slices of avocado and drizzle on some truffle oil, if desired. The omelet should be eaten while hot.

Note:
If you can’t find roasted seaweed snacks, you can substitute 1 ounce plain nori. Before using, brush it with a tiny bit of oil and toast it in a lightly oiled skillet over medium heat for 10–15 seconds on each side. Cut into 3-inch squares before using in the omelet.

Nutritional analysis per serving (¼ omelet):
calories 248, fat 18 g, saturated fat 3 g, cholesterol 123 mg, fiber 6 g, protein 14 g, carbohydrate 12 g, sodium 120 mg

This is like an egg muffin without the muffin! It’s an unusual and delightful high-protein, vegetable-rich breakfast.

1.
Preheat the oven to 350
°
F. Lightly grease a 12-cup nonstick muffin pan with the oil and set aside.

2.
In a large bowl stir together the chicken, bell pepper, spinach, basil, onion, ½ teaspoon of the red pepper flakes, and salt and black pepper to taste.

3.
Combine the egg whites, soy milk, Dijon mustard, garlic, and ¼ teaspoon sea salt in a blender. Blend on medium speed for 2 minutes.

4.
Fill each muffin cup with 3 tablespoons of the egg mixture and top with ¼ cup of the chicken and vegetable mixture. Season the top of each cup to taste with salt and the remaining ½ teaspoon red pepper flakes.

5.
Put the pan in the oven on the middle rack and bake until the egg whites are puffed up and golden brown, 25–30 minutes.

6.
Cool the pan on a wire rack for 5 minutes before serving. Any leftover cups can be stored in an airtight container and kept in the
refrigerator for up to 3 days. Reheat in a low oven or toaster oven before serving.

Nutritional analysis per serving (1 muffin cup):
calories 57, fat 2 g, saturated fat 0 g, cholesterol 120 mg, fiber 1 g, protein 8 g, carbohydrate 2 g, sodium 120 mg

This creamy, heartwarming soup contains curry powder (a powerful anti-inflammatory) and cauliflower (a powerful detoxifier), in a satisfying and delicious dairy-free blend.

1.
Combine the broth, almond milk, vegetables, and curry powder in a medium pot and bring to a boil over high heat.

2.
Once at a rolling boil, reduce the heat to low and cover the pot. Simmer until the cauliflower is tender but not mushy, about 15 minutes.

3.
Take the pot off the heat and carefully transfer its contents to a blender. Blend on high until smooth and creamy. (Or use a handheld immersion blender to purée the soup right in the pot.) Taste for seasoning and adjust with salt and black pepper, if needed. Any leftover soup can be stored in the refrigerator for up to 4 days or in the freezer for up to 3 months.

Nutritional analysis per serving (1 cup):
calories 50, fat 1 g, saturated fat 0 g, cholesterol 0 mg, fiber 3 g, protein 8 g, carbohydrate 438 g, sodium 543 mg

Arugula and watercress are fabulous detoxifying foods full of vitamins and minerals. Combined with broccoli, these ingredients provide a healing, colorful, and vibrant soup. Lemon and arugula together create a peppery, tart, refreshing taste. Ghee is clarified butter used in South Asian cooking. Find it in Asian markets or natural foods stores.

1.
Heat the ghee in a medium pot over medium-high heat. Once melted, add the onion and garlic and cook until aromatic and soft, about 3 minutes.

2.
Add the broccoli and arugula to the pan and stir frequently until the broccoli is bright green and the arugula has wilted, 4–5 minutes.

3.
Pour in the broth and bring the soup to a boil.

4.
Once boiling, reduce the heat to low and simmer until the broccoli is fully cooked, 5–8 minutes.

5.
Carefully transfer the soup to a blender and blend on high speed for 1½ minutes. Pour in the coconut milk and lemon juice and blend for another 30 seconds. (Or use a handheld immersion blender to purée the soup right in the pot.) Taste for seasoning and adjust with salt, black pepper, and lemon juice if needed. The soup should be thick but still light. If it is too thick, thin it with a little more coconut milk
or water. Any leftover soup can be stored in the refrigerator for up to 5 days or in the freezer for up to 6 months.

Nutritional analysis per serving (1¼ cups):
calories 104, fat 4 g, saturated fat 1 g, cholesterol 0 mg, fiber 5 g, protein 5 g, carbohydrate 13 g, sodium 289 mg

Asparagus, one of my favorite foods, can be eaten in unlimited quantities. This creamy soup is full of folate and antioxidants.

1.
Heat the oil in a medium pot over medium-high heat. After a minute, add the garlic and cook for 1 minute.

2.
Put the cauliflower and asparagus in the pot, add the cayenne pepper, and season to taste with salt and black pepper. Cook for 4–5 minutes, stirring frequently.

3.
Pour in the broth and bring the soup to a boil, then reduce the heat to low and simmer until the cauliflower is fully cooked, 5–8 minutes.

4.
Carefully transfer the soup to a blender and blend on high speed until smooth, about 2 minutes. (Or use a handheld immersion blender to purée the soup directly in the pot.) Taste for seasoning and adjust with salt and black pepper if needed. The soup should be thick but still light. If it is too thick, thin it with a little more broth or water. Any leftover soup can be stored in the refrigerator for up to 5 days or in the freezer for up to 6 months.

Nutritional analysis per serving (1 cup):
calories 99, fat 4 g, saturated fat 0 g, cholesterol 0 mg, fiber 7 g, protein 6 g, carbohydrate 14 g, sodium 224 mg

The smokiness from the cumin gives this black bean soup a unique flavor. If you like it hot, you can add extra red pepper flakes. Enjoy this soup all week long and enjoy excellent digestion.

1.
Heat the oil in a medium pot over medium heat. Sauté the celery, onion, garlic, and pepper until the vegetables start to soften, 4–5 minutes.

2.
Add the broth, beans, and all of the spices to the pot and stir until well mixed. Bring to a boil, then simmer for 10 minutes, stirring occasionally, until the flavors come together.

3.
Add the cilantro and simmer for an additional minute. Serve immediately. Any leftover black bean soup can be refrigerated for up to 5 days or frozen for up to 4 months.

Nutritional analysis per serving (1 cup):
calories 171, fat 22 g, saturated fat 0 g, cholesterol 0 mg, fiber 9 g, protein 10 g, carbohydrate 29 g, sodium 771 mg