The Blood Sugar Solution Cookbook (24 page)

Eating healthy foods does not have to be about deprivation. This fabulous vegan lasagna proves that it can be good
and
good for you. The combination of wonderful vegetables and protein is both healthful and satisfying.

MAKE THE “CHEESES”:

1.
Place all of the macadamia “mozzarella” ingredients in a blender. Blend on high speed until creamy and smooth, 2–3 minutes. Transfer to a bowl and set aside.

2.
Place all of the cashew “Parmesan” ingredients in a food processor. Pulse until close to the consistency of grated Parmesan cheese. Transfer to a bowl and set aside.

MAKE THE TOMATO SAUCE:

Heat the oil in a medium pot over medium-high heat. Add the garlic and the onion and sauté until aromatic, 3–4 minutes. Stir in the bay leaf, oregano, balsamic vinegar, and tomatoes and season to taste with salt and black pepper. Cover the pan and simmer the sauce over low heat for 30 minutes. Remove the bay leaf once done.

MAKE THE SPINACH VERDE SAUCE:

Combine all of the spinach verde sauce ingredients in a blender and blend on high speed until smooth, about 2 minutes. Transfer to a bowl and set aside.

ASSEMBLE THE LASAGNA:

1.
Preheat the oven to 375°F. Grease a 9 x 13-inch baking dish with 1 tablespoon of the oil and begin layering the components. Start with a layer of one-fourth of the eggplant and zucchini slices at the bottom, and then spread all of the spinach verde sauce on top in an even layer. Add another layer of eggplant and zucchini and spoon on half of the tomato sauce. Then add another layer of eggplant and zucchini and sprinkle with the macadamia “mozzarella.” Add the last layer of
eggplant and zucchini and top with the remaining half of the tomato sauce.

2.
Sprinkle the cashew “Parmesan” over the top and lightly drizzle the lasagna with the remaining 2 tablespoons olive oil. Cover with foil and bake for 45 minutes.

3.
Remove the foil and bake, uncovered, until the top of the lasagna is golden brown, about 45 minutes more.

4.
Let cool for 10 minutes and then serve. Any leftover lasagna can be stored in the refrigerator for up to 4 days or in the freezer for up to 4 months.

Nutritional analysis per serving (1 cup):
calories 249, fat 21 g, saturated fat 3 g, cholesterol 0 mg, fiber 6 g, protein 5 g, carbohydrate 16 g, sodium 242 mg

The spices in this dish lend dimension to the tangy tomatoes and create a warming and luscious broth to accompany the fish. You can use halibut or any firm white fish if you can’t find cod. This is particularly tasty served over steamed or lightly sautéed kale or Swiss chard.

1.
Heat the olive oil in a large saucepan over medium-low heat. Sauté the onion until translucent, 5–7 minutes, then add the garlic, ginger, tomatoes, salt, black pepper, and curry powder, if desired. Cook for 20 minutes, stirring occasionally.

2.
Add the fish, cover, and cook until opaque, 8–10 minutes. Be careful not to overcook. The fish will add its own liquid to the dish. Sprinkle with fresh parsley and serve. Leftover fish in tomato sauce can be refrigerated for up to 2 days.

Nutritional analysis per serving (4 ounces fish, 1 cup kale):
calories 258, fat 9 g, saturated fat 1 g, cholesterol 62 mg, fiber 3 g, protein 30 g, carbohydrate 16 g, sodium 310 mg

This is a delightful way to steam light fish, leaving it soft, tender, flaky, and flavorful.

1.
Preheat the oven to 400°F.

2.
Place four 18-inch circles of parchment paper on a work surface and brush them lightly with ½ tablespoon of the oil. Fold each circle in half and then unfold it. Lay the fish, skin-side down, next to the crease.

3.
Brush each fillet with ½ tablespoon olive oil, sprinkle with the lemon zest, and season to taste with salt and black pepper.

4.
Lay two slices of tomato and two slices of orange on each piece of fish and brush the lemon juice over the fillets. Top with the scallions, herbs, and capers.

5.
Start to fold the parchment. Your goal is to make a tightly sealed pouch for the fish to steam in. Start by folding the parchment at the line you created earlier so that the two sides of paper meet to form a half circle. Then, starting at the rounded bottom of the half circle, begin to make ½-inch folds, sealing each fold as tightly as possible. You should eventually have a half-moon shape with small pleats all
around the edge and a little air pocket where the fish is. Before you make the last fold to seal the end of the packet, pour ¼ cup of wine into the unsealed part of each packet. Make the last folds to seal the fish in, being careful not to spill the wine while doing so.

6.
Brush the top of the parchment lightly with the remaining ½ tablespoon oil. This will prevent the paper from completely charring during the cooking. Place the parchment pockets on a baking sheet and slide them into the oven on the top rack. Bake for 10 minutes per inch of thickness of fish.

7.
When done, carefully unwrap or cut the parchment with a knife or scissors. Open carefully, as the escaping steam will be very hot. Serve the fish in its own wrapping or remove and plate each portion.

Nutritional analysis per serving (½ fillet):
calories 286, fat 18 g, saturated fat 3 g, cholesterol 71 mg, fiber 1 g, protein 26 g, carbohydrate 3 g, sodium 253 mg

Using herbs to crust your fish is a flavorful and healthy way to add a hint of elegance to your weeknight meal. Complete this dish with a squeeze of fresh lemon.

1.
Preheat the oven to 375°F. Grease a baking sheet with 1 teaspoon of the oil and set aside.

2.
Combine the remaining 1 tablespoon oil, thyme, salt, and onion powder in a bowl and stir until mixed well.

3.
Season the cod fillets evenly with the spice mixture and place them on the baking sheet.

4.
Put the pan in the oven on the top rack and bake until the fish flakes easily with a fork, 12–15 minutes.

5.
Transfer to a platter and serve. Leftover fish can be refrigerated for up to 2 days.

Nutritional analysis per serving (1 fillet):
calories 232, fat 7 g, saturated fat 1 g, cholesterol 98 mg, fiber 0 g, protein 40 g, carbohydrate 0 g, sodium 250 mg

The peppers adorning this fish add a beautiful earthy color and a kick of fire. Choosing cod protects you from mercury and other toxins usually found in larger predatory fish such as swordfish or tilefish.

1.
Preheat the oven to 350°F. Grease a baking sheet with 1 teaspoon of the oil and set aside.

2.
Rub the peppers with ½ teaspoon of the oil and roast them over an open flame, on a grill, or in the oven under the broiler element until the skin is completely charred. Place the peppers in a bowl and cover tightly with plastic wrap. Let sit for 5 minutes, peel away all blackened skin, and remove the seeds and stems.

3.
Combine the roasted peppers, remaining 2½ teaspoons olive oil, garlic, shallot, cayenne, and salt in a food processor and purée until completely smooth.

4.
Place the cod on the baking sheet and spread the puréed roasted pepper mixture evenly over the fish.

5.
Bake until the fish flakes easily when tested with a fork, 20–25 minutes.

6.
Transfer to a platter and serve. Leftover fish can be refrigerated overnight but is best when served the same day.

Nutritional analysis per serving (1 fillet):
calories 234, fat 6 g, saturated fat 1 g, cholesterol 98 mg, fiber 0 g, protein 41 g, carbohydrate 2 g, sodium 251 mg

Wasabi is a Japanese condiment classically served with sushi. It is a spicy horseradish, and the flavor dissolves rapidly in the mouth. Its addition gives this recipe a wonderful, though not overwhelming, spicy flavor.

1.
In a medium bowl, combine the salmon, scallions, celery, grated ginger, soy yogurt, and wasabi and toss gently until well mixed.

2.
Season the mixture to taste with salt and black pepper and serve over a bed of Napa cabbage or bok choy. Any leftover salad can be refrigerated for up to 3 days.

Nutritional analysis per serving (½ cup salmon salad, 1 cup cabbage):
calories 216, fat 8 g, saturated fat 2 g, cholesterol 37 mg, fiber 2 g, protein 21 g, carbohydrate 15 g, sodium 370 mg

Simple, quick lunches are easy if you have the ingredients on hand. Combining different flavors and spices like jalapeños, cilantro, garlic, and cayenne spices up omega-3-rich salmon. Consider adding garbanzo beans to add even more fiber and protein to this meal.

MAKE THE DRESSING:

In a small bowl whisk together the lime juice, balsamic vinegar, garlic, cumin, chili powder, cayenne, and salt and pepper to taste. While whisking, slowly drizzle in the olive oil until it thickens slightly and emulsifies. Taste for seasoning and add more salt or black pepper if needed.

ASSEMBLE THE SALAD:

1.
In a medium bowl combine the salmon, scallions, bell pepper, jalapeño, cilantro, and olives and toss until mixed well.

2.
Pour half of the dressing over the salmon and vegetables and toss lightly. Add more dressing to taste. Any leftovers can be stored in the refrigerator for up to 2 days.

Nutritional analysis per serving (1 cup):
calories 242, fat 16 g, saturated fat 3 g, cholesterol 36 mg, fiber 5 g, protein 2 g, carbohydrate 23 g, sodium 203 mg