The Blood Sugar Solution Cookbook (12 page)

Tomato paste adds depth to this light and lean soup. The shrimp contribute a great source of lean protein to balance out the hearty beans. If you like it a little spicy, add a few shakes of red pepper flakes before serving.

1.
Heat the oil in a large pot over medium-high heat. Add the onion and garlic and cook until soft, 3–4 minutes.

2.
Stir in the tomato paste and cook until it browns to a rusty red color. Add the oregano and season to taste with red pepper flakes, salt, and black pepper.

3.
Pour in ½ cup of the broth and lightly scrape the bottom of the pan with a wooden spoon to lift any browned bits of tomato paste. Cook until the liquid has reduced by half, 3–5 minutes.

4.
Add the tomatoes, beans, and remaining 5½ cups broth and stir to combine. Bring the soup to a boil, reduce the heat to low, and simmer for 20–25 minutes.

5.
Add the parsley, kale, and shrimp to the pot and season generously with salt and black pepper.

6.
Cook until the shrimp are pink and firm, 2–3 minutes.

7.
Remove from the heat and add half of the basil to the soup. Check for seasoning and add additional red pepper flakes, salt, or black pepper if desired.

8.
Transfer the soup to a large serving bowl or ladle into individual bowls. Garnish with the basil and serve. Any leftovers can be refrigerated for up to 2 days or frozen for up to 2 months.

Nutritional analysis per serving (2 cups):
calories 320, fat 7 g, saturated fat 1 g, cholesterol 147 mg, fiber 12 g, protein 27 g, carbohydrate 38 g, sodium 328 mg

Soup allows you to combine different ingredients into a healing potion. The ginger, curry powder, and lemon juice, along with vegetables and chicken provide an anti-inflammatory, detoxifying, healing medicine for the body and for the soul.

1.
Heat the oil in a medium pot over medium-high heat. After a minute, add the onion and cook, stirring, until the onion softens and begins to color, about 5 minutes.

2.
Stir in the ginger and curry powder and season to taste with salt and black pepper. Cook until the ginger is aromatic, about 2 minutes. Add the chicken and vegetables and cook for another 2–3 minutes.

3.
Add the broth and turn the heat to high. Once the soup reaches a boil, reduce the heat to low, cover, and simmer until the vegetables are tender, 10–15 minutes.

4.
Take the soup off the heat and stir in the lemon juice. Taste for seasoning and add salt and black pepper if needed. Serve hot. Any
leftovers can be stored in the refrigerator for up to 4 days or in the freezer for up to 6 months.

Nutritional analysis per serving (¾ cup):
calories 163, fat 6 g, saturated fat 1 g, cholesterol 55 mg, fiber 2 g, protein 20 g, carbohydrate 10 g, sodium 543 mg

Smoky and spicy from the paprika and cinnamon, this is not your mom’s chicken soup! Enjoy this hearty chicken soup on days when you want something extraordinary and incredibly satisfying.

1.
Heat the oil in a large pot over medium-high heat. Add the corn and sauté until the kernels are lightly charred around the edges.

2.
Add the onion, bell pepper, and garlic and cook until soft, 3–4 minutes. Stir in the cumin, paprika, and cinnamon and sauté for 5 minutes.

3.
Add the tomato sauce and broth and season the soup to taste with salt and black pepper. Stir in the shredded chicken and thin the soup with the water.

4.
Turn up the heat and bring the soup to a boil. Turn the heat to low and simmer for 10–15 minutes to let the flavors come together. Check for seasoning and adjust if needed with salt or black pepper.

5.
Serve the soup garnished with a few pieces of avocado over each portion. Leftover soup can be refrigerated for up to 4 days or frozen for up to 4 months.

Nutritional analysis per serving (1 cup):
calories 324, fat 12 g, saturated fat 2 g, cholesterol 81 mg, fiber 57 g, protein 32 g, carbohydrate 24 g, sodium 680 mg

The chipotle powder in this chili lends a slightly smoky spiciness that invigorates your senses. The combination of beans and turkey make this meal a great source of fiber and protein to stabilize your blood sugar and keep you satisfied for hours.

1.
Heat the oil in a large, heavy pot over medium heat. After a minute add the chili powder, chipotle chile powder, cumin, and oregano and toast, stirring, for 30 seconds.

2.
Add the onion, bell peppers, and garlic and cook in the spiced oil for 2–3 minutes, stirring frequently.

3.
Add the turkey to the pan and break it up as it cooks. Season the turkey to taste with salt and black pepper and cook until brown, 6–8 minutes.

4.
Add the beans, tomatoes, and broth and simmer the chili over low heat for 1 hour. Check for seasoning and add salt and black pepper to taste. Garnish the chili with cilantro and serve. Leftover chili can be refrigerated for up to 5 days or frozen for up to 4 months.

Nutritional analysis per serving (1 cup):
calories 351, fat 5 g, saturated fat 1 g, cholesterol 33 mg, fiber 13 g, protein 28 g, carbohydrate 20 g, sodium 176 mg

Try this nourishing, antioxidant-rich chili the next time you want a hearty and healthy meal on a cool fall or winter night. The aroma from the cocoa and chili powder will make your kitchen come to life, and the flavors will intensify the longer they infuse together.

1.
Heat the oil in a large, heavy pot over medium heat. After a minute add the cocoa, chili powder, paprika, cumin, and oregano and toast, stirring, for 30 seconds.

2.
Add the onion, garlic, poblano, celery, and carrots and cook until soft, 4–5 minutes.

3.
Turn the heat to medium-high and add the turkey to the pan. Season the turkey to taste with salt and black pepper and break it up as it cooks. Cook until brown and crumbly, 6–8 minutes.

4.
Add the beans, tomatoes, tomato paste, and broth and simmer the chili over low heat for 1 hour. Check for seasoning and add more salt and black pepper if desired. Serve immediately. Leftover chili can be refrigerated for up to 5 days or frozen for up to 3 months.

Nutritional analysis per serving (1 cup):
calories 228, fat 8 g, saturated fat 2 g, cholesterol 64 mg, fiber 7 g, protein 23 g, carbohydrate 19 g, sodium 399 mg

Summer is a wonderful time to enjoy tomatoes and cucumbers with balsamic vinegar, a little bit of lemon, and a drizzle of extra-virgin olive oil. This is a dish to live for.

MAKE THE DRESSING:

Combine the lemon juice, balsamic vinegar, and salt and black pepper to taste in a small bowl and whisk to combine. Slowly pour in the olive oil while whisking until the dressing thickens slightly and is emulsified.

ASSEMBLE THE SALAD:

Combine the tomato, avocado, and cucumber in a medium bowl and pour over the dressing. Toss the salad gently to coat all the vegetables evenly and serve.

Nutritional analysis per serving (1 cup):
calories 269, fat 22 g, saturated fat 3 g, cholesterol 0 mg, fiber 8 g, protein 4 g, carbohydrate 18 g, sodium 90 mg

Low-starch beans are a wonderful way to get fiber, protein, and minerals like magnesium into your diet. Combine them with vegetables and lemon to make a healthy, quick, and easy lunch.

1.
Heat the olive oil in a small pan over low heat. After a minute or two, add the garlic and turn off the heat. Let the garlic sit in the oil for 10 minutes off the heat.

2.
Combine all of the ingredients, including the garlic-infused olive oil, in a large bowl and mix well.

3.
Refrigerate for at least 4 hours and serve cold. Store any leftover bean salad in the refrigerator for up to 4 days.

Nutritional analysis per serving (¾ cup):
calories 250, fat 14 g, saturated fat 2 g, cholesterol 0 mg, fiber 9 g, protein 8 g, carbohydrate 25 g, sodium 467 mg