The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast (85 page)
Authors: Mark Hyman
Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Body Cleansing & Detoxification
2 tablespoons low-sodium, gluten-free tamari
½ cup whole basil leaves
3 scallions, thinly sliced on the bias
In a large sauté pan or wok, heat the olive oil and sesame oil over medium-high heat. Add the celery, onions, and carrots and stir-fry for 2 minutes. Add the broccoli or bok choy, peppers, and tofu, if using, and stir-fry another 2 minutes. Add the ginger, garlic, jalapeño, and mushrooms and cook 2 more minutes. Add the almonds, a little of the water as needed, and the tamari and continue to stir-fry until the vegetables are cooked but still crunchy. Toss with the basil and scallions just before serving.
Nutritional analysis per serving (1¼ cups vegetables with ⅓ cup tofu):
calories 271, fat 18 g, saturated fat 2 g, cholesterol 0 mg, fiber 6 g, protein 15 g, carbohydrate 18 g, sodium 408 mg
Nutritional analysis per serving (1¼ cups vegetables without tofu):
calories 180, fat 15 g, saturated fat 1 g, cholesterol 0 mg, fiber 5 g, protein 6 g, carbohydrate 16g, sodium 342 mg
RILLED
P
EPPER
S
TEAK
Serves: 4 Prep time: 10 minutes Cook time: 7 to 8 minutes
4 pieces flank steak (5 ounces; or steak of your choice)
1 tablespoon extra virgin olive oil
¼ cup freshly ground black pepper
optional: 1 teaspoon ground chili pepper
½ teaspoon salt
1 tablespoon chopped fresh parsley
Prepare the grill or use a grill pan. Brush each piece of steak with ¼ tablespoon of the olive oil. Combine the peppers and salt in a small bowl and rub the steaks with the mixture; let sit for 5 minutes. Grill the steaks for 3 to 4 minutes on each side (or to desired doneness). Let stand for 5 minutes before slicing.
Sprinkle with chopped parsley and serve with salad of your choice.
Nutritional analysis per serving (5 ounces steak):
calories 353, fat 22 g, saturated fat 7 g, cholesterol 78 mg, fiber 5 g, protein 41 g, carbohydrate 5 g, sodium 356 mg
TEAMED
S
NAPPER WITH
G
INGER AND
S
CALLIONS
Serves: 4 Prep time: 10 minutes Cook time: 10 minutes
4 snapper fillets (4 to 6 ounces each; or fish of your choice)
8 shiitake mushrooms, cut into quarters
1-inch piece gingerroot, peeled and thinly sliced
1 bunch asparagus, trimmed and sliced on the bias into 2-inch pieces
4 scallions, sliced on the bias into 1-inch pieces
2 cloves garlic, sliced
2 tablespoons low-sodium, gluten-free tamari
1 pint fish stock or water
1 tablespoon sesame oil
Arrange the fish fillets in an 8-inch sauté pan with a lid. Add the mushrooms, ginger, asparagus, scallions, garlic, tamari, and fish stock or water and cover. Turn on the heat to medium and bring to a boil. Reduce the heat and simmer for about 7 minutes, until the fish is cooked through. Drizzle each piece with sesame oil and serve in individual bowls with the stock the fish was cooked in.
Nutritional analysis per serving (4 ounces fish, with vegetables):
calories 245, fat 5 g, saturated fat 1 g, cholesterol 0 mg, fiber 5 g, protein 27 g, carbohydrate 26 g, sodium 437 mg
