The Blood Sugar Solution Cookbook (23 page)

Massaging finely chopped kale with lemon and olive oil breaks down the kale’s stiffness and bitterness, leaving you with tender greens bursting with flavor. Don’t skimp on the chopping! Not having to chew through large pieces of raw kale increases your eating pleasure.

1.
Place the kale in a large salad bowl and add the lemon zest and juice, olive oil, garlic, and salt. Massage the mixture with your hands for 1–2 minutes to soften the kale.

2.
Add the remaining ingredients and toss to combine.

3.
Allow the salad to rest and soften for about 15 minutes before serving. Kale salad is best if eaten the same day but can be stored overnight in the refrigerator.

Nutritional analysis per serving (1 cup):
calories 227, fat 21 g, saturated fat 3 g, cholesterol 0 mg, fiber 3 g, protein 4 g, carbohydrate 11 g, sodium 234 mg

Plant proteins are important in reversing diabesity. The creamy cilantro dressing is a luxurious finish to this soybean salad.

MAKE THE DRESSING:

In a small bowl, whisk together all of the dressing ingredients until smooth. Check for seasoning and adjust if needed with additional lime juice, salt, and black pepper.

ASSEMBLE THE SALAD:

1.
In a medium bowl, combine the soybeans, carrots, red onion, bell pepper, celery, and sunflower seeds.

2.
Spoon some dressing onto the salad and toss gently to coat. Add as much dressing as you like.

3.
Lay the greens on a platter and pour the soybean mixture over them. Garnish with the pine nuts. Any leftover soybean mixture or dressing can be stored in the refrigerator for up to 4 days.

Nutritional analysis per serving (1 cup):
calories 189, fat 14 g, saturated fat 1 g, cholesterol 0 mg, fiber 4 g, protein 6 g, carbohydrate 12 g, sodium 187 mg

Stir-fries are a fun, easy way to take leftovers from the refrigerator and make a wonderful dish. You can combine many different ingredients, including tofu and seasonal vegetables, in a simple sauté to help you fill up and feel good.

1.
Heat 1 teaspoon of the oil in a wok or large cast-iron pan over medium-high heat. When hot, add the tofu and ¼ teaspoon of the salt and stir-fry until evenly brown, 3–4 minutes. Add the garlic and red pepper flakes and cook with the tofu for 2 minutes, stirring constantly so that the garlic doesn’t burn. Transfer the tofu and garlic to a plate and set aside.

2.
Put the pan back over medium-high heat and add the remaining 2 teaspoons oil. Add the onion to the pan and stir-fry until soft, 2–3 minutes. Add the mushrooms, cauliflower, and asparagus and season the vegetables with the remaining ¼ teaspoon salt. Cook, stirring frequently, until the cauliflower is just cooked through, 6–8 minutes.

3.
Turn off the heat and sprinkle in the basil and amino acids, if desired. Add the reserved tofu and garlic back to the pan and toss everything together.

4.
Pour the stir-fry out onto a platter and serve while hot. Any leftover stir-fry can be refrigerated for up to 4 days.

Nutritional analysis per serving (1 cup):
calories 182, fat 10 g, saturated fat 2 g, cholesterol 0 mg, fiber 8 g, protein 8 g, carbohydrate 17 g, sodium 438 mg

Greens, mushrooms, and a spicy tomato sauce make a great stir-fry. This dish is delicious and has powerful healing properties. Enjoy.

MAKE THE SPICY SAUCE:

1.
Heat the olive oil in a medium saucepan over medium heat. Add the red pepper flakes and garlic to the hot oil and stir frequently for 30 seconds. Pour in the tomatoes and season the mixture to taste with salt and black pepper.

2.
Reduce the heat to low, cover the pan, and simmer the sauce for 15–20 minutes. Remove from the heat and set aside.

MAKE THE GREENS:

1.
Heat the grapeseed oil in a wok or large cast-iron pan. When hot, add the onion and garlic and stir-fry for 1–2 minutes. Add the mushrooms
to the pan and cook them for a few minutes, just until they’ve begun to soften and give off their liquid.

2.
Toss in the greens and cook until bright green, 6–8 minutes.

3.
Pour in the spicy sauce and cook until the sauce has thickened slightly, 6-8 minutes. Season to taste with salt and black pepper, pour the greens out onto a platter, and serve hot. Leftover greens can be refrigerated for up to 5 days.

Nutritional analysis per serving (1
cups):
calories 177, fat 9 g, saturated fat 1 g, cholesterol 0 mg, fiber 7 g, protein 4 g, carbohydrate 21 g, sodium 229 mg

You won’t believe how the combination of eggplant and mushrooms can create a meaty mouthful! This stew is real comfort food—hearty and full of a variety of herbs and one secret ingredient (anchovies!), which lends smokiness and a touch of salty-savory to the overall dish. Be sure to finish it off with a fresh herb such as parsley, to add a hint of freshness to this filling meal.

1.
Heat the oil in a large pot over medium heat. When hot, add the anchovies, onion, garlic, celery, carrots, dried parsley, marjoram, basil, and fennel seed. Stir well and cook until the onions are soft, 5–6 minutes. Season with the red pepper flakes and salt and black pepper to taste, and mix until the anchovies melt into the vegetables and disappear.

2.
Add the eggplant, mushrooms, and zucchini and cook until they’re tender but still firm, about 5 minutes.

3.
Toss in the hot or sweet peppers and pour in the tomatoes, broth, and wine. Raise the heat to high and bring to a boil.

4.
Reduce the heat to medium-low and add the kale and the water. Let the kale simmer until it wilts, 2–3 minutes. Add the beans, cauliflower, and olives and continue to simmer, 5–7 minutes. If the stew is very thick, loosen it up with a little more broth or water.

5.
Check the stew for seasoning and add additional salt and black pepper if desired. Garnish the stew with the parsley and serve. Any leftovers can be stored in the refrigerator for up to 5 days or in the freezer for up to 6 months.

Nutritional analysis per serving (2 cups):
calories 321, fat 7 g, saturated fat 1 g, cholesterol 147 mg, fiber 12 g, protein 27 g, carbohydrate 38 g, sodium 328 mg