The Blood Sugar Solution Cookbook (20 page)

Yes, you can have muffins! Protein-rich almond meal is full of good monounsaturated and saturated fats; combined with eggs and berries, it provides a deprivation-free, protein-rich breakfast.

1.
Preheat the oven to 350
°
F. Line a 6-cup nonstick muffin pan with baking cups and lightly grease the cups with the oil.

2.
Stir together the almond meal, baking powder, cinnamon, and salt in a large bowl.

3.
In a separate small bowl, whisk together the eggs, applesauce, and vanilla extract.

4.
Pour the wet ingredients into the dry ingredients and mix until there are no dry patches. Once the batter is smooth, fold in the blueberries.

5.
Use a lightly greased 4-ounce ice cream scoop to divide the batter evenly among the 6 muffin cups. Give the pan a few gentle taps on the counter to remove any air bubbles that may be trapped in the batter.

6.
Bake for 25–30 minutes. The muffins are cooked if a toothpick comes out clean when inserted into the center of a muffin. Let the muffins cool on a wire rack for 10 minutes before serving. Leftover muffins can be stored in the refrigerator for up to 2 days or in the freezer for up to 6 months.

Nutritional analysis per serving (1 muffin):
calories 170, fat 12 g, saturated fat 2 g, cholesterol 109 mg, fiber 3 g, protein 8 g, carbohydrate 9 g, sodium 124 mg

This is a great example of a superfood! A no-grain porridge that will enlighten your palate and boost your metabolism. It’s full of omega-3-rich anti-inflammatory compounds, hemp and chia seeds, magnesium, iron, and cinnamon, which help to balance blood sugar. It also tastes good, has great texture, and is full of protein and fiber. You can’t go wrong!

1.
Combine the almond milk, hemp seeds, cinnamon, nutmeg, vanilla, and olive oil in a blender. Blend on high speed until smooth, about 2 minutes.

2.
Pour the blended hemp milk mixture into a large bowl and fold in the chia seeds. Garnish with fresh berries and cacao nibs. Leftover porridge can be stored in the refrigerator for up to 2 days but is best if served immediately.

Nutritional analysis per serving (½ cup):
calories 327, fat 32 g, saturated fat 20 g, cholesterol 0 mg, fiber 7 g, protein 9 g, carbohydrate 11 g, sodium 14 mg

Coconut, cacao, cayenne, and chia are all powerful superfoods that not only taste good but also reduce inflammation, help improve metabolism, and provide a rich source of omega-3 fats.

1.
Combine the coconut milk, chia seeds, and oil in a bowl and mix thoroughly. Let stand for 30 minutes on the counter.

2.
Add the cacao, vanilla, cayenne pepper, and salt, and mix well. If the pudding is too thick, add a bit more coconut milk to thin it out. Garnish with the fresh berries. The pudding is best when served the same day.

Nutritional analysis per serving (½ cup):
calories 226, fat 22 g, saturated fat 15 g, cholesterol 0 mg, fiber 8 g, protein 14 g, carbohydrate 11 g, sodium 88 mg

This is an easy breakfast containing seeds, nuts, spices, berries, antioxidants, and fiber. It tastes great and will keep you full. Green powders are typically freeze-dried superfoods such as wheat grass, spirulina, algae, broccoli or broccoli sprouts, spinach, and so on. They are added to smoothies and protein shakes to provide a nutrition boost. Hemp powder is the protein part of the plant extracted into a concentrated powder to provide a whole-foods, plant-based protein supplement often used in smoothies, shakes, and homemade snacks. Konjac powder is a natural source of soluble fiber from the konjac root plant found in China and Japan. The powder is used in smoothies and shakes to add bulk and lower the glycemic load of the meal. It slows absorption of fats and sugars into your bloodstream, reducing insulin and helping you lose weight and feel great.

1.
Place all of the seeds and nuts in a large spice grinder or coffee grinder. Grind for 1 minute until the mixture resembles coarse sand.

2.
Transfer the ground seeds and nuts to a medium bowl. Add the cacao powder, green powder, hemp protein, konjac powder, cinnamon, and coconut milk and whisk until evenly mixed.

3.
If it is too thick, mix in water as needed and stir until the mixture reaches a thick oatmeal consistency.

4.
Fold in the strawberries and blueberries, reserving a few to scatter on top as a garnish. The mixture is best if eaten the same day.

Nutritional analysis per serving (½ cup):
calories 276, fat 15 g, saturated fat 2 g, cholesterol 0 mg, fiber 13 g, protein 15 g, carbohydrate 25 g, sodium 17 mg

A simple veggie egg scramble is a great way to start the day. The eggs are a wonderful source of protein, and the extra omega-3 fats are anti-inflammatory and help reverse diabesity. Greens provide extra folate, magnesium, and B vitamins.

1.
Heat 1 tablespoon of the oil in a nonstick pan over medium-high heat. Once hot, add the onion and garlic. Cook for 1 minute while stirring constantly.

2.
Toss in the kale and cook until it wilts and is bright green, about 3 minutes.

3.
Add the bell pepper and mushrooms to the pan and season them to taste with salt and black pepper. Sauté the vegetables, stirring, until cooked through, 3–4 minutes. Transfer to a bowl and reserve.

4.
Heat the remaining 1 tablespoon olive oil in the pan over low heat. Pour the eggs into the pan and stir constantly to scramble them. When the eggs look almost done—still the tiniest bit runny—fold the vegetables into the eggs, stirring, and cook for 1 more minute. Taste for seasoning, add more salt and black pepper if needed, and serve.

Nutritional analysis per serving (½ cup):
calories 199, fat 18 g, saturated fat 3 g, cholesterol 164 mg, fiber 7 g, protein 14 g, carbohydrate 4 g, sodium 70 mg

In this version of green eggs you won’t even miss the ham. The flavorful olives stimulate your palate as the creamy tofu and coconut chili sauce nourish you. This is a fantastic breakfast—or enjoy it when you have “breakfast for dinner.”

MAKE THE EGGS
:

1.
Preheat the oven to 400°F.

2.
Heat 1 tablespoon of the olive oil in a large cast-iron pan over medium-high heat. Once hot, add the onion and season to taste with
salt and black pepper. Cook the onion until softened and golden, 5–6 minutes.

3.
Add the garlic, turmeric, cumin, oregano, and red pepper flakes to the pan and cook with the onions for 2 minutes. Toss in the collard greens and cook, stirring constantly, until vibrant green, 3–4 minutes. Add the spinach and cook until wilted, about 2 minutes.

4.
Turn off the heat and pour off any liquid that may have accumulated. Spread the vegetables into an even layer in the bottom of the pan. Scatter the sliced mushrooms over the vegetables.

5.
Make four small wells in the vegetable mixture that are large enough to hold an egg comfortably. Crack an egg into each well, trying your best to not break the yolks. Season the tops of the eggs to taste with salt and black pepper and slide the pan into the oven.

6.
Bake until the whites of the eggs are firm and the yolk is as cooked as you like, 7–10 minutes.

MAKE THE SAUCE:

While the eggs are baking, combine the tofu, coconut milk, hot pepper sauce, red pepper flakes, and garlic in a blender. Blend on high speed until smooth, and season the sauce to taste with salt and black pepper.

ASSEMBLE THE EGGS:

Pour a small amount of sauce over each egg. Drizzle the eggs with the remaining 1 tablespoon olive oil and serve family-style.

Nutritional analysis per serving (1 egg with veggies):
calories 154, fat 9 g, saturated fat 1 g, cholesterol 53 mg, fiber 4 g, protein 6 g, carbohydrate 15 g, sodium 97 mg