The Blood Sugar Solution Cookbook (15 page)

In this classic Thai dish you can maximize your nutrition by trading carbohydrate-rich rice noodles for low-glycemic and vitamin-A-rich spaghetti squash. You’ll find Thai fish sauce in your local Asian or natural foods market, or in the international aisle of most large supermarkets.

1.
Preheat the oven to 400°F.

2.
Brush the cut sides of the squash with 1 tablespoon of the peanut oil. 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, use a fork to shred the flesh into spaghetti-like strands, and set aside.

3.
In a small bowl stir together the fish sauce, tamari, and red pepper flakes. Set aside.

4.
Heat 1 tablespoon of the oil in a large wok or large cast-iron pan over medium-high heat. Add the egg and cook until scrambled, 30–60 seconds, breaking it up. Transfer to a plate and reserve.

5.
Pour another tablespoon of the oil into the wok and stir-fry the garlic until aromatic. Season the chicken with a little salt and add it to the pan. Stir-fry the chicken until golden brown, about 4 minutes. Push the chicken to the side and add the shrimp in the center of the pan. Stir frequently until the shrimp are pink and firm, about 3 minutes.

6.
Toss in the carrots and stir-fry them for 1 minute. Transfer the contents of the pan to a platter.

7.
Add the remaining 1 tablespoon oil to the wok, spread the squash strands out in the pan, and cook for 1 minute without stirring. Flip the pile of strands over and brown them for 2 minutes on the other side.

8.
Pour the sauce into the wok and add the chicken-shrimp mixture, egg, bean sprouts, and scallions. Gently toss to heat through, and squeeze the juice of one lime half over all. Garnish with the peanuts and serve with the other half lime available for table-side squeezing. Any leftovers can be refrigerated for up to 4 days.

Nutritional analysis per serving (1
cups):
calories 263, fat 15 g, saturated fat 2 g, cholesterol 131 mg, fiber 1 g, protein 21 g, carbohydrate 14 g, sodium 611 mg

Lemongrass is the star of this dish, lending a subtle, lemony essence. Lemongrass is used in traditional Thai cuisine and is thought to have immune-boosting properties. Discard everything but the white inner stalk, which is the edible part of the plant.

1.
Combine the quinoa, green tea, and lemongrass in a small saucepan and bring to a boil over high heat. Reduce the heat, cover, and simmer for 15–20 minutes, until fluffy. Remove the pan from the heat and set aside.

2.
Heat the coconut oil in a medium saucepan over medium-high heat. Swirl the oil until the pan is evenly coated. Add the shrimp in one layer and cook on one side for 3 minutes. Carefully turn the shrimp over and cook for another minute. Add the coconut milk, coriander, ginger, turmeric, and sea salt to taste, and stir well. Simmer until the sauce thickens and the shrimp is cooked through, about 2 more minutes.

3.
Meanwhile, cook the Thai vegetables according to the package directions.

4.
Place 1 cup of quinoa on each plate. Spoon the shrimp and sauce on top. Sprinkle with chopped cilantro. Serve the vegetables on the side. Any leftovers can be refrigerated for up to 3 days.

Nutritional analysis per serving (1 cup shrimp with sauce, 2 cups vegetables):
calories 458, fat 22 g, saturated fat 12 g, cholesterol 194 mg, fiber 10 g, protein 36 g, carbohydrate 43 g, sodium 328 mg

Replace the white rice traditionally used in paella with brown rice, and substitute turmeric for the saffron to lend that beautiful yellow color. The curcumin from the turmeric is an added bonus that not only provides a luxurious bright hue but also doubles as an inflammation-busting antioxidant.

1.
Heat the grapeseed oil and peanut oil in a wok over high heat. Add the onion and carrot and stir-fry until soft, 3–4 minutes.

2.
Stir in the garlic, season to taste with salt, and cook until aromatic, 2–3 minutes.

3.
Pour in the egg and scramble it quickly and thoroughly (30–60 seconds), breaking it up.

4.
Toss in the shrimp and cook until pink and firm, 3–4 minutes.

5.
Add the brown rice, scallions, and tamari and toss the rice until fried and light brown.

6.
Add the turmeric, cashews, and currants and toss to combine. Reduce the heat to medium-low and continue to stir-fry for 3 more minutes.

7.
Remove from the heat, transfer the contents of the wok to a large dish, and serve. Any leftovers can be refrigerated for up to 3 days.

Nutritional analysis per serving (1 cup):
calories 335, fat 13 g, saturated fat 3 g, cholesterol 210 mg, fiber 4 g, protein 23 g, carbohydrate 32 g, sodium 525 mg

Crab is low in saturated fat but a good source of iron, vitamin B
₁₂
, zinc, copper, and selenium, all of which reduce inflammation. Sunflower sprouts are simply baby sunflower plants and can be found in the produce department. They add a nutritious crunch to salads, wraps, and even soups.

MAKE THE DRESSING:

In a small bowl, whisk the dressing ingredients until well mixed. Set aside.

ASSEMBLE THE SALAD:

In a large bowl, combine the cabbage, lettuce, sprouts, onion, and orange sections. Add the crabmeat and toss gently until combined. Pour the dressing over the crab and vegetable mixture and toss until the salad is evenly coated. Serve immediately.

Nutritional analysis per serving (3 ounces crab, 2 cups salad):
calories 265, fat 8 g, saturated fat 1 g, cholesterol 65 mg, fiber 7 g, protein 24 g, carbohydrate 27 g, sodium 389 mg

This dish is as colorful as it is flavorful and healthy. Green tea is not just for drinking! Cook your grains in this antioxidant-rich plant to impart phytonutrients to your meals.

MAKE THE QUINOA:

Combine the quinoa, green tea, and lemongrass in a small saucepan and bring to a boil over high heat. Reduce the heat, cover, and simmer for 15–20 minutes. Remove the pan from the heat and set aside.

MAKE THE SAUCE:

Mix together the tamari, vinegar, 1 tablespoon of the ginger, ketchup, and arrowroot in a small saucepan and bring to a boil, stirring constantly. Simmer over high heat until the sauce boils and thickens, about 4 minutes. Remove from the heat and set aside.

MAKE THE COD:

1.
Heat the olive oil in a wok or large cast-iron pan over medium heat and sauté the onion, stirring constantly. Add the garlic, remaining ginger, and cod and stir-fry for 2–3 minutes. Add the broccoli and carrots, and continue to stir-fry for another 2–3 minutes, stirring constantly.

2.
Add the sauce and sesame seeds and cook until the sauce reduces slightly, about 2 minutes. Serve the cod and vegetables with the steamed quinoa and garnish with chopped cilantro. Any leftovers can be refrigerated for up to 3 days.

Nutritional analysis per serving (4 ounces cod, ¾ cup vegetables):
calories 357, fat 8 g, saturated fat 1 g, cholesterol 41 mg, fiber 5 g, protein 29 g, carbohydrate 42 g, sodium 574 mg