The Blood Sugar Solution Cookbook (27 page)

This powerful healing cocktail may sound unusual, but I urge you to try it. Matcha green tea is made from whole tea leaves; but rather than overstimulating you like coffee, it provides relaxed mental alertness, while detoxifying and alkalizing your blood and regulating your blood sugar. It contains high levels of antioxidants, even more than blueberries. L-theanine, an amino acid that calms the brain, is abundant in matcha leaves. It helps to lower stress levels, lower blood pressure, and even improve memory. Aloe vera is a great cleansing and detoxifying plant with antimicrobial activity. In appropriate doses, aloe vera juice can be used as a tonic and anti-inflammatory agent to help everything from osteoarthritis to colitis. Ginger juice is a medicinal extract from the ginger plant that offers spice and warmth. If you are looking for a quick pick-me-up, this is it.

1.
Using an electric juicer, juice the celery, apple, spinach, kale, and cucumber into a measuring cup or small pitcher. (If you don’t have a juicer, you can prepare this in a blender—peel the cucumber, peel and core the apple, and stem the kale before blending. Add a splash of water to help the blender get started.)

2.
Add the aloe vera juice, lime juice, and ginger juice, and stir in the matcha green tea powder. Refrigerate for 30 minutes and serve chilled.

Nutritional analysis per serving (¾ cup):
calories 73, fat 0.3 g, saturated fat 0 g, cholesterol 0 mg, fiber 4 g, protein 2 g, carbohydrate 19 g, sodium 33 mg

This is one of my favorite quick and easy snacks—it’s a staple in my home and I’m sure it’ll become one of your family favorites in no time.

1.
Heat the oil in a medium saucepan over medium heat. Add the rosemary and onions and sauté until the onions soften slightly, about 3 minutes.

2.
Pour in the beans and season them to taste with salt. Stir the mixture until evenly mixed and cook until the beans are just warmed through. Remove the pan from the heat and transfer the beans to a serving dish. Serve warm or at room temperature. Any leftover beans can be refrigerated for up to 4 days.

Nutritional analysis per serving (½ cup):
calories 143, fat 8 g, saturated fat 1 g, cholesterol 0 mg, fiber 4 g, protein 5 g, carbohydrate 15 g, sodium 142 mg

This guacamole is rich in fiber, protein, and good fats and is combined with delicious flavors like cilantro, cumin, and cayenne. Dip celery, carrots, or lettuce leaves into the guacamole instead of tortilla chips.

1.
Scoop out the avocado flesh with a large spoon and place in a medium bowl. Using a large fork or potato masher, mash the avocados until spreadable but still chunky.

2.
Add the garlic, onion, cilantro, cumin, cayenne pepper, lime juice, and salt and stir to combine. Taste for seasoning and adjust with more salt or lime juice if needed.

3.
Garnish with the tomato and a few cilantro leaves. Serve with celery, carrots, or lettuce leaves. Any leftover guacamole can be stored in the refrigerator for up to 3 days. (To help prevent browning, place an avocado pit in the mixture and put a layer of plastic wrap on the surface of the dip before covering the container.)

Nutritional analysis per serving (½ cup):
calories 178, fat 16 g, saturated fat 1 g, cholesterol 0 mg, fiber 8 g, protein 3 g, carbohydrate 15 g, sodium 306 mg

Here is another fabulous guacamole recipe with fresh jalapeños to give it a little extra heat and an anti-inflammatory kick.

1.
Scoop out the avocado flesh with a large spoon and place in a medium bowl. Using a large fork or potato masher, mash the avocados until spreadable but still chunky.

2.
Add the garlic, onion, cilantro, jalapeño, lime juice, and salt and stir to combine. Taste for seasoning and adjust with additional salt or lime juice if needed.

3.
Garnish with the tomato and a few cilantro leaves. Serve with raw crunchy vegetables such as celery, sugar snap peas, carrots, jicama, etc. Any leftover guacamole can be stored in the refrigerator for up to 3 days. (To help prevent browning, place an avocado pit in the mixture and put a layer of plastic wrap on the surface of the dip before covering the container.)

Nutritional analysis per serving (
cup):
calories 102, fat 9 g, saturated fat 1 g, cholesterol 0 mg, fiber 4 g, protein 1 g, carbohydrate 6 g, sodium 130 mg

You can have your tacos and eat them, too, with this wonderfully creative recipe using sliced jicama, a crunchy, low-glycemic vegetable, as your taco shell. Filled with delicious guacamole, you will have the wonderful crunch of a taco and none of the blood sugar effects.

1.
Scoop out the avocado flesh with a large spoon and place in a medium bowl. Using a large fork or potato masher, mash the avocados until spreadable but still chunky.

2.
Add the onion, cilantro, jalapeño, lime juice, orange juice, and salt and stir to combine. Taste for seasoning and adjust with more salt or lime juice if needed.

3.
Using a mandolin or very sharp knife, slice the jicama into six
-inch-thick rounds at the widest part of the jicama, close to the center, so you’re left with the largest possible circular slices. These will be the “tortillas” for your tacos.

4.
Lay the jicama “tortillas” flat and fill each with a couple of tablespoons of guacamole. Fold together like a taco and serve garnished with a few cilantro leaves and some lime wedges. Leftover guacamole can be stored in the refrigerator for up to 3 days. (To help prevent browning, place an avocado pit in the mixture and put a layer
of plastic wrap on the surface of the dip before covering the container.)

Nutritional analysis per serving (1 taco):
calories 169, fat 10 g, saturated fat 1 g, cholesterol 0 mg, fiber 11 g, protein 3 g, carbohydrate 21 g, sodium 167 mg

Traditionally used as a topping on grilled bread in the wonderful Italian appetizer bruschetta, this tomato mixture can be eaten as a dip for vegetables or used as a condiment for chicken or fish.

1.
Combine all of the ingredients in a medium bowl and stir until well mixed. Check for seasoning and add more salt and black pepper if needed.

2.
Serve as a dip or alongside your protein of choice. The tomato spread is best if eaten the same day.

Nutritional analysis per serving (½ cup):
calories 103, fat 57 g, saturated fat 1 g, cholesterol 0 mg, fiber 2 g, protein 2 g, carbohydrate 9 g, sodium 21 mg

An indulgent side dish for dinner—or a healthier snack alternative to chips. Roasting brings out smoky, buttery flavors and creates an irresistible, melt-in-your-mouth texture. Roasting to the point of crispness at high heat does involve some nutritional sacrifices, but it’s such a simple and delicious preparation (and one that has earned kale so many fans), it’s worth making now and then. You can also cook the kale longer at a lower temperature, if you prefer. And if you’re not afraid of fat, you can be more generous with the oil. For a twist, substitute Cajun spice or lemon pepper for the salt.

1.
Preheat the oven to 375
°
F. Line a baking sheet with parchment paper.

2.
Toss the kale pieces in a bowl with the olive oil until coated, then arrange in a single layer on the baking sheet.

3.
Roast the kale for 5 minutes, then carefully turn the pieces over with metal tongs and roast until the kale begins turning brown, crisp, and brittle, 7–10 minutes. Remove from the oven and sprinkle with sea salt. Serve promptly or store in paper bags. If the chips lose their crunch, reheat them in a low oven until crisp, 3–4 minutes.

Nutritional analysis per serving (1 cup):
calories 127, fat 8 g, saturated fat 1 g, cholesterol 0 mg, fiber 3 g, protein 5 g, carbohydrate 14 g, sodium 994 mg