The Blood Sugar Solution Cookbook (33 page)

Low-glycemic bread is possible when coconut flour is used, due to its high-fiber content. Use high-quality, organic Parmesan cheese to maximize flavor and health.

1.
In a medium bowl mix all of the flatbread ingredients except the oil, until the batter is smooth. Let rest for 5–10 minutes.

2.
Heat 1 teaspoon of the oil in a large cast-iron pan over medium heat. When hot, pour half of the batter into the pan to form a 4-to 5-inch circle. Repeat with the remaining batter so you have two small circles.

3.
Cook until the bottoms of the flatbreads are golden brown, 2–3 minutes. Flip the flatbreads and scatter the fillings over one of them. Cook until the bottoms are golden brown, 2 minutes.

4.
Place the flatbread with no filling on top of the one with filling and reduce the heat to low. Remove the sandwich from the pan once the cheese has fully melted. Drizzle over the remaining 1 teaspoon oil and serve.

Nutritional analysis per serving (1 sandwich):
calories 253, fat 19 g, saturated fat 11 g, cholesterol 202 mg, fiber 3 g, protein 10 g, carbohydrate 8 g, sodium 396 mg

Avocados, cilantro, jalapeño, and lime create a spicy, delicious filling for the warm sprouted corn taco shells.

1.
Preheat the oven to 350°F.

2.
Place the taco shells on a baking sheet or sheet tray and toast for 4–5 minutes. Let cool while you make the filling.

3.
Place the avocado flesh in a medium bowl. Use a large fork or potato masher to mash the avocados until spreadable but still chunky.

4.
Add the lime juice, onion, tomato, jalapeño, cilantro, and salt to taste and mix well. Taste for seasoning and add more salt or lime juice if desired.

5.
Fill each shell with a few tablespoons of the avocado mixture and serve immediately.

Nutritional analysis per serving (1 taco):
calories 239, fat 18 g, saturated fat 2 g, cholesterol 0 mg, fiber 8 g, protein 3 g, carbohydrate 19 g, sodium 11 mg

This wonderful, simple bean burger incorporates oats as well as nuts and seeds to help balance your blood sugar. This recipe calls for gluten-free oats, which are tolerated by many but can still contain gluten. Try these burgers as you reintroduce gluten and see how you feel.

1.
Preheat the oven to 300°F.

2.
Put the oats and pumpkin seeds in a food processor and pulse until coarsely ground. Add the carrots, 2 cups of the beans, all of the spices, and the olive oil. Season to taste with salt and black pepper and pulse until the mixture is well blended.

3.
Transfer the black bean mixture to a medium bowl and fold in the remaining 1 cup beans and the corn. Wet your hands and form 6 patties.

4.
Place the patties on a nonstick baking sheet and bake, flipping once halfway through the cooking, until crisp, about 40 minutes.

5.
Remove the burgers from the oven and transfer to a wire rack to cool. Garnish with the avocado and serve. Any leftover black bean mixture can be stored in the refrigerator for up to 4 days.

Nutritional analysis per serving (1 burger):
calories 391, fat 12 g, saturated fat 2 g, cholesterol 0 mg, fiber 13 g, protein 19 g, carbohydrate 56 g, sodium 251 mg

This light and refreshing meal explodes with flavor. You will love the aroma of sesame oil infused into the soba noodles.

1.
Heat a large pot of unsalted water over high heat. When it boils, reduce the heat to medium and wait until the water is at a brisk simmer. Add the soba noodles to the pot and stir gently so they don’t stick.

2.
Cook the noodles until just past al dente, 6–8 minutes. Drain the noodles and run cold water over them for 3–4 minutes to cool them down. Drain any excess water and transfer the noodles to a bowl. Toss them with the sesame oil to prevent sticking.

3.
Heat the coconut oil in a medium cast-iron pan over medium heat. After a minute add the ginger, salt, mustard seeds, and cumin seeds. Stir-fry the spices until the mustard seeds are popping and toasted, about 2 minutes.

4.
Add the greens and toss them until coated in the ginger and spices. Cook the greens until wilted and tender, 3–4 minutes.

5.
Pour the contents of the pan over the soba noodles. Garnish the greens with the sugar snap peas, cilantro, and sesame seeds. Serve immediately. Store any leftovers in a glass container in your refrigerator. Discard after 3 days.

Nutritional analysis per serving (¾ cup):
calories 157, fat 5 g, saturated fat 3 g, cholesterol 0 mg, fiber 3 g, protein 4 g, carbohydrate 25 g, sodium 20 mg

Black beans are rich in anthocyanins as well as short-chain fatty acids, which feed the healthy bacteria in the lower digestive tract. This makes for a wonderful vegetarian meal, filled with savory spices to perk up your palate.

1.
Heat 1 tablespoon of the oil in a medium cast-iron pan over medium-high heat.

2.
Add the spices and toast them for 30 seconds. Lower the heat to medium and toss in the onion, bell pepper, and garlic and cook the vegetables in the spices until the onions are translucent, 5–7 minutes.

3.
Turn off the heat and transfer the cooked vegetables to a food processor. Pulse until almost puréed.

4.
Add the beans, rice, and almond meal to the food processor, season to taste with salt and black pepper, and pulse until the beans are mostly puréed and the almond meal is distributed evenly.

5.
Wet your hands and form the bean mixture into 4 patties.

6.
Heat the remaining 1 tablespoon oil in a large cast-iron pan. When hot, lay the burgers in the pan. Cook until lightly golden brown, 3–5 minutes per side. Remove from the pan and cool briefly on a wire rack.

7.
Serve with lime wedges and hot sauce, if desired. Any uncooked black bean mixture can be stored in the refrigerator for up to 4 days.

Nutritional analysis per serving (1 burger):
calories 522, fat 32 g, saturated fat 8 g, cholesterol 0 mg, fiber 13 g, protein 18 g, carbohydrate 46 g, sodium 164 mg

This salad is loaded with anti-inflammatory nutrients. Omega-3 fats from the salmon, ellagic acid from the walnuts, and curcumin from the turmeric transform a traditional “tuna” salad into a Blood Sugar Solution version for a healthy, sustainable meal.

MAKE THE DRESSING:

In a small bowl combine all of the dressing ingredients and whisk until thickened and emulsified.

ASSEMBLE THE SALAD:

Combine all of the salad ingredients in a medium bowl and toss until evenly mixed. Spoon the dressing over the salad and mix until everything is well coated. Serve immediately. Any leftover salad can be refrigerated for up to 2 days.

Nutritional analysis per serving (¾ cup):
calories 143, fat 4 g, saturated fat 3 g, cholesterol 40 mg, fiber 1 g, protein 23 g, carbohydrate 3 g, sodium 568 mg

Using chicken sausage is a convenient and quick way to add lean protein and complexity to a simple medley of roasted vegetables. The sage adds warmth and earthy body to the dish. The avocado provides a smooth texture and healthy monounsaturated fat as well.

1.
Preheat the oven to 400°F.

2.
In a large bowl toss the potatoes, peppers, and apple in 2 tablespoons of the oil and season with the sage, thyme, salt, and black pepper. Transfer to a roasting pan and spread out in a single layer. Roast for 30 minutes, stirring occasionally.

3.
While the vegetables roast, heat a large cast-iron pan over medium heat and add the remaining 1 tablespoon oil. Put the sausage in the pan and cook until brown on all sides, 3–5 minutes.

4.
Add the onion and garlic and season to taste with salt and black pepper. Stir until well coated in the sausage juices and cook until caramelized and soft, 7–8 minutes. Turn off the heat and transfer the sausage mixture to a large platter.

5.
Transfer the roasted vegetables to the platter of sausage and garnish with the chopped avocado. Leftover sausage can be refrigerated for up to 3 days.

Nutritional analysis per serving (1½ cups):
calories 340, fat 14 g, saturated fat 2 g, cholesterol 32 mg, fiber 10 g, protein 14 g, carbohydrate 42 g, sodium 182 mg