The Blood Sugar Solution Cookbook (22 page)

Curry is one of the most prized spice mixes in the world because of its beautiful color and unique aroma. It is just as healthy as it is beautiful—the turmeric in curry is a potent anti-inflammatory phytonutrient.

1.
Heat the oil in a medium pot over medium heat. Sauté the carrots, onion, garlic, shallot, and ginger until the vegetables start to soften, 4–6 minutes.

2.
Add the broth, beans, curry powder, and cayenne pepper. Turn the heat to high and bring the soup to a boil.

3.
When it boils, cover the pot and reduce the heat to low. Simmer the soup until the carrots are very tender, 15–20 minutes. Remove the pot from the heat and season to taste with salt and black pepper.

4.
Transfer the soup to a blender, add the lemon juice, and blend on high speed until smooth, about 2 minutes. (Or use a handheld immersion blender to purée the soup directly in the pot.) Serve immediately.
Any leftover soup can be refrigerated for up to 5 days or frozen for up to 4 months.

Nutritional analysis per serving (1 cup):
calories 116, fat 41 g, saturated fat 1 g, cholesterol 0 mg, fiber 3 g, protein 4 g, carbohydrate 16 g, sodium 301 mg

For a nourishing, low-glycemic soup, try this wonderful Tuscan recipe. It’s inexpensive—and a great way to use up zucchini from the garden.

1.
Put the zucchini in a large pot and add water to cover. Bring to a boil over high heat. Reduce the heat to medium-low and cook at a brisk simmer until tender, 8–10 minutes.

2.
Drain the zucchini and reserve ½ cup of the cooking liquid. Transfer the zucchini to a blender and blend on high speed until smooth, about 1 minute. While the blender is running, add the olive oil, reserved cooking liquid, lemon juice, garlic, half of the basil, and salt and black pepper to taste. Blend for another minute until well mixed and check for seasoning; adjust with lemon juice, salt, and black pepper if needed.

3.
Garnish each serving with some chopped tomato and a few basil leaves. The soup is best served hot or at room temperature. Leftover zucchini soup can be refrigerated for up to 5 days; reblend and reheat the soup before serving.

Nutritional analysis per serving (1 cup):
calories 253, fat 27 g, saturated fat 0 g, cholesterol 0 mg, fiber 1 g, protein 1 g, carbohydrate 3 g, sodium 243 mg

Mirepoix is an aromatic flavor foundation for soups, broths, and sauces. It comes from the French culinary tradition and is usually made from carrots, onions, and celery. Enjoy the taste of these delicious vegetables in this stew.

1.
Heat the oil in a medium pot over medium heat and sauté the onions until fragrant, 2–3 minutes.

2.
Add the carrots, garlic, and celery, season the vegetables to taste with salt and black pepper, and cook until soft, 4–5 minutes.

3.
Add the vegetable broth, beans, and fresh herbs. Bring the soup to a boil, reduce the heat to low, and cover the pot. Simmer for 20–30 minutes, stirring the soup occasionally.

4.
Remove the pot from the heat and serve. Any leftover soup can be stored in the refrigerator for up to 5 days or in the freezer for up to 4 months.

Nutritional analysis per serving (1 cup):
calories 106, fat 16 g, saturated fat 0 g, cholesterol 0 mg, fiber 4 g, protein 5 g, carbohydrate 18 g, sodium 874 mg

Spices are a wonderful way to enhance both the flavor and the medicinal power of your meal. Paprika, cumin, black pepper, garlic, and cilantro all have unique chemical healing ingredients designed to boost your metabolism—and delight your palate.

1.
Combine the turkey and all of the seasonings in a medium bowl and mix well. Let the turkey mixture sit for 10–15 minutes.

2.
Heat the oil in a medium cast iron-pan over medium-high heat. Once hot, add the turkey. Cook, breaking up the meat with a fork, until it is browned and crumbly, about 8 minutes. Remove the turkey from the pan and let it cool fully.

3.
In a large bowl, mix the greens, beans, and tomatoes. Scatter the turkey across the top of the salad and sprinkle on the cilantro. This salad is best if eaten the same day. If there are any leftovers, store the
turkey separately from the greens and combine before serving. The cooked turkey can be refrigerated for up to 3 days.

Nutritional analysis per serving (1 cup):
calories 235, fat 11 g, saturated fat 2 g, cholesterol 54 mg, fiber 5 g, protein 20 g, carbohydrate 14 g, sodium 106 mg

Caramelizing the onions is the secret to this dish. Let the onions cook down to deepen the flavor of this pungent and tasty salad.

MAKE THE DRESSING:

In a small bowl whisk together the lemon juice, oregano, and spices until evenly mixed. Slowly pour in the oil while whisking until the dressing has thickened and emulsified. Check the dressing for seasoning and add salt and black pepper to taste.

MAKE THE SALAD
:

1.
Heat the oil in a large sauté pan over medium heat. After a minute add the onions and sauté until they release all their moisture, 5–6
minutes. Turn the heat to low and continue to cook the onions until they are brown and caramelized, 15–20 minutes. Stir frequently so that the onions cook evenly and don’t burn.

2.
Add the jalapeño and garlic and cook until the garlic browns slightly, about 5 minutes. Transfer the vegetable mixture to a large bowl and set aside to cool.

3.
When cool, add the beans, scallions, carrot, and celery to the caramelized onion mixture and mix well.

ASSEMBLE THE SALAD:

Pour the dressing over the black bean mixture and gently mix until the dressing thoroughly covers the beans. Serve. Store in a glass container in the refrigerator for up to 3 days.

Nutritional analysis per serving (1 cup):
calories 272, fat 91, saturated fat 1 g, cholesterol 0 mg, fiber 12 g, protein 12 g, carbohydrate 36 g, sodium 20 mg

The lime, cilantro, and mustard spice up the lettuce and avocado, making this a light, cleansing, detoxifying, and alkalinizing salad.

MAKE THE VINAIGRETTE:

Combine all of the vinaigrette ingredients in a blender and blend on high for 30 seconds.

ASSEMBLE THE SALAD:

Spoon a few tablespoons of vinaigrette around the sides of a large salad bowl. Add the lettuce and cilantro and toss to coat them lightly and evenly with vinaigrette. Arrange the lettuce and cilantro on a platter forming a bed. Scatter the grapefruit, avocado, and onion over the lettuce and drizzle on as much vinaigrette as you like. Leftover vinaigrette can be stored in the refrigerator for up to 5 days.

Nutritional analysis per serving (1 cup):
calories 197, fat 18 g, saturated fat 3 g, cholesterol 0 mg, fiber 5 g, protein 2 g, carbohydrate 10 g, sodium 78 mg

Macadamia nuts and strawberries are a wonderful combination. This salad is cool and refreshing, great for a summer party.

MAKE THE VINAIGRETTE:

Combine all of the vinaigrette ingredients in a blender and blend on high speed for 30 seconds. Check for seasoning and add more salt and black pepper if needed.

ASSEMBLE THE SALAD:

In a large bowl combine the spinach, onion, macadamia nuts, and strawberries and toss gently. Serve the vinaigrette on the side. Leftover vinaigrette can be stored in the refrigerator for up to 5 days.

Nutritional analysis per serving (½ cup):
calories 235, fat 24 g, saturated fat 3 g, cholesterol 0 mg, fiber 2 g, protein 2 g, carbohydrate 6 g, sodium 123 mg