The Blood Sugar Solution Cookbook (36 page)

Rhubarb is a wonderful vegetable that lowers the glycemic load of any meal. Combined with berries and chocolate, it creates a wonderful, sweet frozen dessert.

1.
Heat the oil in a large sauté pan over medium heat. Add the rhubarb and pour in the water. Bring to a boil and cover the pan.

2.
Reduce the heat to low and cook until the rhubarb is soft, about 15 minutes.

3.
Add the blueberries and cook, stirring frequently, until the water is reduced by half, 10–12 minutes.

4.
Stir in half of the unsweetened chocolate until evenly melted and cook the mixture down until it’s the consistency of pudding, about 10 minutes.

5.
Remove from the heat and let cool for 5 minutes in the pan. Fold in the rest of the chocolate pieces and pour the mixture into four 4-ounce freezer pop molds. Freeze overnight. You can also cover and refrigerate the mixture for 4 hours and serve it as pudding. Store any leftovers in the refrigerator for up to 3 days or in the freezer for up to 6 months.

Nutritional analysis per serving (one 4-ounce pop):
calories 148, fat 7 g, saturated fat 3 g, cholesterol 0 mg, fiber 9 g, protein 4 g, carbohydrate 24 g, sodium 12 mg

In this version of ice cream, the coconut provides unique health properties unseen in dairy-based versions, mostly from the medium-chain triglycerides and lauric acid. Lauric acid has been shown to have potent antimicrobial and antiparasitic properties that boost the immune system. Not only is this healthier than ice cream, but it has phenomenal texture and mouth-feel that mimics the famous creaminess we adore in traditional ice cream.

1.
Chill the freezer bowl of an ice cream maker in the freezer for at least 2 hours before making the ice cream.

2.
Combine all of the ingredients in a blender and blend on high speed until the strawberries are fully broken down and the mixture is creamy, 1–2 minutes. Transfer to the chilled ice cream bowl and start the machine. When churned, place the ice cream in the freezer until firm, 2–3 hours. The ice cream will keep for up to 6 months in the freezer.

Nutritional analysis per serving (½ cup):
calories 228, fat 23 g, saturated fat 20 g, cholesterol 0 mg, fiber 2 g, protein 2 g, carbohydrate 7 g, sodium 9 mg

Fun, flavorful, and packed with healthy fats from the coconut and peanuts, these homemade treats are an upgrade from the hydrogenated versions you should avoid at the store. You can substitute other nut butters or sunflower seed butter, but you’ll need to adjust the honey to taste.

MAKE THE BOTTOM LAYER:

1.
Combine all of the ingredients in a small bowl and mix until very smooth.

2.
Set 10 mini baking cups in a mini muffin pan. Pour about one tablespoon of the bottom-layer mixture into each baking cup without dribbling it down the inside of the paper (or you’ll get streaks in the final product). Place on a flat surface in the freezer.

MAKE THE TOP LAYER:

1.
Combine all of the ingredients in a small bowl and mix until evenly incorporated. Remove the pan from the freezer and fill each baking cup to the top with the top-layer chocolate mixture.

2.
Put the tray back in the freezer and let chill until the chocolate layer has hardened, about 15 minutes. Store the peanut butter cups in the freezer for up to 4 months.

Nutritional analysis per serving (1 peanut butter cup):
calories 144, fat 13 g, saturated fat 7 g, cholesterol 0 mg, fiber 1 g, protein 4 g, carbohydrate 8 g, sodium 2 mg

Select raw almonds to preserve the healthy monounsaturated fats from oxidation. These treats are rich in phosphorous, magnesium, and calcium, all of which help you maintain healthy bones, while the fiber helps satiate you. The crunch in this bark separates it from other chocolate treats.

1.
Preheat the oven to 350°F.

2.
Toast the almonds on a small baking sheet or sheet tray until golden brown, 5–8 minutes. Let cool.

3.
Transfer the toasted almonds to a food processor. Add the coconut oil and salt and pulse until the mixture is the consistency of almond butter. Set aside.

4.
Fill the bottom section of a double boiler with water and put it over low heat. Once hot, add the chocolate to the top section of the double boiler and place it over the bottom section. When all of the chocolate has melted, carefully pour half of it out onto a wax paper–lined baking sheet. Leave the remaining chocolate mixture in the double boiler and turn the heat down as low as possible.

5.
Spread the chocolate on the wax paper into a ¼-inch-thick rectangle (about 10 x 6 inches) and put the baking sheet in the freezer. Let it harden for 15 minutes.

6.
Remove the chocolate from the freezer and spread the toasted almond butter mixture across the surface of the chocolate. Leave a 1-inch border of chocolate around the edges.

7.
Pour the remaining warm, melted chocolate over the almond butter and spread it to seal in the almond butter—around the edges you
should have chocolate on top of chocolate and in the center you should have almond butter between two layers of chocolate.

8.
Put the baking sheet back in the freezer. After 30–40 minutes, remove the almond bark and cut it into 6 equal squares. Store the almond bark in the freezer for up to 4 months.

Nutritional analysis per serving (1 square):
calories 183, fat 16 g, saturated fat 6 g, cholesterol 0 mg, fiber 4 g, protein 4 g, carbohydrate 9 g, sodium 42 mg

This cake is fast and easy to make and doesn’t even require an oven. It is dense, velvety, and luscious from the coconut and almond butters. Blend the ingredients well for the smoothest texture. Coconut butter is made from coconut oil. It is rich in healthy saturated fats and has a subtle hint of natural sweetness. Find it in your local natural foods market.

1.
Combine all of the ingredients in a food processor and blend until as smooth as possible, 3-5 minutes.

2.
Spread the mixture into a greased mini loaf pan. Put the cake in the freezer for 30 minutes. When cold, slice into 6 pieces.

Nutritional analysis per serving (1 slice):
calories 200, fat 15 g, saturated fat 8 g, cholesterol 82 mg, fiber 3 g, protein 6 g, carbohydrate 18 g, sodium 44 mg

Low-glycemic cupcakes do exist in the form of these lemon-scented treats. The almond meal and coconut flour give you a wonderful way to have your cake and eat it, too! Crystallized maple syrup presented as “sugar crystals” can be substituted for the pure maple syrup. You can find it in the baking section of your local market or at an artisanal food store.

MAKE THE CUPCAKES:

1.
Preheat the oven to 400°F. Line a 24-cup mini muffin pan with 20 baking cups and grease the cups with 1 tablespoon of the coconut oil.

2.
In a medium bowl mix the eggs, vanilla, salt, maple syrup, lemon extract, and baking powder with an electric hand mixer on medium-high speed.

3.
Add the almond meal, coconut flour, and remaining ¼ cup plus 2 tablespoons coconut oil and blend with the mixer until no lumps of flour remain.

4.
Fill the baking cups three-quarters of the way to the top with batter. Give the pan a few gentle taps on the counter to remove any air trapped in the batter and slide the pan into the oven on the middle rack. Bake until a toothpick comes out clean when inserted into the center of the cupcakes, about 10 minutes. Cool in the pan for 5 minutes. Transfer to a wire rack to cool for another 10 minutes before topping with the icing, if using.

MAKE THE ICING:

Combine all of the icing ingredients in a food processor and blend until smooth.

Nutritional analysis per serving (1 cupcake without icing):
calories 68, fat 5 g, saturated fat 4 g, cholesterol 37 mg, fiber 1 g, protein 2 g, carbohydrate 3 g, sodium 30 mg

Nutritional analysis per serving (1 cupcake with icing):
calories 128, fat 9 g, saturated fat 5 g, cholesterol 37 mg, fiber 3 g, protein 3 g, carbohydrate 11 g, sodium 32 mg