The Blood Sugar Solution Cookbook (14 page)

If you are looking for a quick lunch to satisfy your hunger and promote stable blood sugar throughout the afternoon, this dish is perfect for you.

1.
In a medium bowl, mix all of the ingredients except the baby greens.

2.
Divide the greens among four plates and serve the white bean salad on top. Any leftover bean salad can be stored in the refrigerator, separate from the salad greens, for up to 4 days.

Nutritional analysis per serving (½ cup):
calories 228, fat 7 g, saturated fat 2 g, cholesterol 0 mg, fiber 7 g, protein 11 g, carbohydrate 32 g, sodium 56 mg

Coconut milk is a creamy, delicious addition to your diet. This recipe features chickpeas, but you could add any beans or vegetables—use your imagination!

1.
Heat the oil in a large cast-iron pan over medium-high heat. Add the onions and sauté until brown, 8–10 minutes.

2.
Stir in the curry powder, garlic powder, and cayenne pepper and cook for an additional minute.

3.
Add the spinach to the pan and cook until it wilts, about 5 minutes.

4.
Stir in the chickpeas and coconut milk and cook until the chickpeas are warmed through, about 5 minutes. Serve as a side dish or over quinoa as a main dish. Store any leftovers in the refrigerator for up to 5 days.

Nutritional analysis per serving (2 cups):
calories 206, fat 13 g, saturated fat 2 g, cholesterol 0 mg, fiber 5 g, protein 7 g, carbohydrate 19 g, sodium 56 mg

Spaghetti squash is a fun vegetable. It is crunchy and pasta-like and, with spinach, tomatoes, and pine nuts, makes a wonderful, simple meal.

1.
Preheat the oven to 350°F.

2.
Brush the cut sides of the squash with 1 teaspoon of the oil and season generously with salt and black pepper. Place the squash, cut sides down, on a baking sheet and roast for 30–40 minutes. The squash is cooked when a knife easily pierces through the skin and flesh. Let cool enough to handle, shred the flesh with a fork into spaghetti-like threads, and set aside.

3.
Turn the oven up to 400°F.

4.
Spread the pine nuts on a small baking sheet and toast them until golden brown, 3–5 minutes, checking often to make sure they don’t get too dark.

5.
Heat the remaining 2 teaspoons oil in a large sauté pan over medium heat. After a minute add the garlic to the pan and cook, stirring constantly, for 2–3 minutes.

6.
Add the tomatoes, season to taste with salt and black pepper, and cook until the tomatoes begin to burst, 5–6 minutes.

7.
Add the spinach to the pan and season to taste with salt and black pepper. Cook, stirring, until the spinach just wilts, 3–4 minutes.

8.
Divide the spaghetti squash among 4 plates, and top with the sautéed spinach and tomatoes. Sprinkle on the roasted pine nuts and fresh basil. Serve immediately. Any leftovers can be refrigerated for up to 4 days.

Nutritional analysis per serving (2 cups):
calories 254, fat 17 g, saturated fat 2 g, cholesterol 0 mg, fiber 5 g, protein 8 g, carbohydrate 25 g, sodium 128 mg

These hearty vegetarian lettuce boats are slightly sweet, full of healthy vegetables, and mixed with just the right amount of sesame-peanut sauce to add depth to the meal. Sprinkle some fresh cilantro on top before serving to make the flavors pop.

1.
Pulse the walnuts in a food processor until finely chopped. Drizzle 1 tablespoon of the grapeseed oil in toward the end of grinding to moisten the walnuts; the consistency should look like ground meat when done.

2.
Heat the remaining 1 tablespoon oil in a medium cast-iron pan. After a minute add the bell pepper, scallions, and kale. Cook until the pepper is soft and the kale wilts, 3–4 minutes.

3.
Add the sesame oil, tamari, peanut satay sauce, and orange juice. Stir until well mixed.

4.
Add the walnut mixture, stir to combine, and season to taste with salt and black pepper.

5.
Turn off the heat and let the mixture cool briefly. Spoon the filling into individual lettuce leaves and garnish with the cilantro and serve
immediately. If not eating right away, store the walnut mixture in the refrigerator, separate from the lettuce. Fill the boats right before serving so the lettuce stays crisp. Any leftover filling can be refrigerated for up to 4 days.

Nutritional analysis per serving (1 lettuce boat):
calories 176, fat 16 g, saturated fat 2 g, cholesterol 0 mg, fiber 2 g, protein 6 g, carbohydrate 6 g, sodium 337 mg

Almond flour, beans, and sweet potatoes together create a low-glycemic yet delicious burger, which can be enjoyed with a salad.

MAKE THE BURGERS:

1.
Preheat the oven to 400°F. Line a small baking sheet with foil.

2.
Using a fork, prick deep holes all over the sweet potato. Brush it with 1 teaspoon of the olive oil. Season generously with salt and black pepper and bake until completely soft, 45–50 minutes; a knife should easily slide through. Let it cool until you can handle it.

3.
Peel the sweet potato and place the flesh in a medium bowl. Add the beans and mash the potato and beans together with a potato masher or large fork. Season the mixture with the spice blend, cayenne pepper, and salt and black pepper to taste.

4.
Stir in the almond flour and shape the mixture into 8 patties.

5.
Heat the remaining 1 tablespoon oil in a large cast-iron pan and brown the patties until crispy and golden brown, 3–4 minutes per side.

MAKE THE DRESSING:

In a small bowl whisk together all of the dressing ingredients until smooth. Season to taste with salt and black pepper.

ASSEMBLE THE BURGERS:

Place the burgers on a bed of greens and top each one with a few slices of avocado. Drizzle a little tahini dressing over each burger and serve immediately. You may also add your favorite burger toppings such as caramelized onions, sautéed mushrooms, or your favorite burger condiment. Any leftover sweet potato mixture can be refrigerated for up to 4 days.

Nutritional analysis per serving (1 burger):
calories 143, fat 5 g, saturated fat 0 g, cholesterol 0 mg, fiber 6 g, protein 7 g, carbohydrate 20 g, sodium 192 mg

You can enjoy “pasta” in this tasty, light, and nutrient-rich comfort meal. These plant-based noodles explode with fiber from the konjac root, and shiitake mushrooms boast immune-boosting properties to help keep you healthy and feeling great.

1.
Heat the oil in a medium cast-iron pan over medium heat. Add the garlic and cook, stirring, until aromatic, about 1 minute.

2.
Toss in the kale and sauté it in the garlic oil until it wilts, 3–4 minutes.

3.
Add the chickpeas, noodles, shiitakes, and marinara sauce and warm through for 3 minutes. Season to taste with salt and black pepper. Transfer to a platter, garnish with parsley, and serve. Any leftover noodles can be refrigerated for up to 3 days.

Nutritional analysis per serving (1½ cups):
calories 215, fat 10 g, saturated fat 1 g, cholesterol 0 mg, fiber 8 g, protein 9 g, carbohydrate 25 g, sodium 155 mg

Tomatoes, bell peppers, and jalapeños provide a wealth of antioxidants. Enjoy this dish at the peak of summer to reap the most flavor from the zucchini and corn. It will cool you down with its delightful array of fresh herbs and aromatics.

MAKE THE QUINOA:

1.
Dry-toast the quinoa in a medium pot over medium-high heat until aromatic, 3–4 minutes.

2.
Add the water and salt and bring to a boil. Cover the pan, reduce the heat to low, and simmer until all of the liquid has evaporated and the quinoa is cooked, about 25 minutes.

3.
Turn off the heat and let the quinoa steam in the covered pot for 3–5 minutes.

4.
Fluff the quinoa with a fork and transfer to a large bowl.

MAKE THE ZUCCHINI:

1.
Heat the oil in a wide cast-iron pan over medium-high heat and add the beef. Season to taste with salt and black pepper and break up the meat as it browns, about 3-5 minutes.

2.
Add the onion, bell pepper, jalapeño, and garlic and cook until the vegetables are soft, 5–6 minutes.

3.
Add the remaining ingredients and cover the pan. Reduce the heat to low and simmer until the zucchini are tender, 20–25 minutes. Serve the zucchini mixture over the quinoa. Any leftover zucchini can be refrigerated for up to 4 days.

Nutritional analysis per serving (1½ cups):
calories 271, fat 11 g, saturated fat 5 g, cholesterol 75 mg, fiber 4 g, protein 26 g, carbohydrate 15 g, sodium 402 mg