The Blood Sugar Solution Cookbook (28 page)

If you miss dairy cheese, try this recipe. It satisfies your cheesy, salty cravings and has wonderful fat, protein, and carbohydrates. It is good for your body and good for your soul. Probiotic powder adds healthy bacteria, which aids digestion, boosts immunity, and increases the nutrition availability in the gut; simply mix with filtered water to prepare. Nutritional yeast provides a “cheesy” flavor and is used to complement vegetarian dishes such as stews, grains, legumes, and veggies. It can be a source of vitamin B
₁₂
for vegetarians and vegans if it is properly fortified.

1.
Put the cashews, probiotic powder, and water in a blender and blend on high speed until smooth, 2–3 minutes.

2.
Transfer the blended cashew mixture to a glass bowl and cover with a kitchen towel. Leave the bowl on the kitchen counter for 12–24 hours.

3.
Stir in the fresh herbs, lemon juice, nutritional yeast, salt, and black pepper.

4.
Transfer the cheese to two 3-inch ramekins. Cover with plastic wrap and refrigerate for at least 12 hours before serving. Leftover cashew cheese can be refrigerated for up to 5 days.

Nutritional analysis per serving (about 2 tablespoons):
calories 141, fat 11 g, saturated fat 2 g, cholesterol 0 mg, fiber 1 g, protein 4 g, carbohydrate 9 g, sodium 300 mg

This slightly salty and savory snack will satisfy taste buds looking to complement fresh, crispy vegetables with something a little different. The roasted garlic deepens the flavor of this tapenade and also provides a boost to your immune system.

1.
Preheat the oven to 350°F.

2.
Split the garlic head in half and brush it all over with the oil. Put the halves back together and wrap the garlic loosely in foil. Place the head of garlic on a baking sheet and roast for 20 minutes. When cool enough to handle, squeeze the roasted garlic cloves out of their skins into a food processor.

3.
Add the olives and lemon juice to the food processor and puree until smooth. Any leftover tapenade can be refrigerated for up to 5 days.

Nutritional analysis per serving (1 tablespoon):
calories 77, fat 5 g, saturated fat 0 g, cholesterol 7 mg, fiber 1 g, protein 1 g, carbohydrate 7 g, sodium 290 mg

Blended artichokes are the perfect way to indulge in a creamy and satisfying snack. They provide tons of blood-sugar-stabilizing fiber, magnesium, and potassium with little fat or calories. Enjoy with your favorite crunchy vegetables as a snack or at your next party.

Place all of the ingredients except the raw vegetables in a food processor and blend until smooth, 30–60 seconds or until desired level of creaminess. Chill and serve the dip with the raw vegetables. Any leftover artichoke dip can be refrigerated for up to 5 days.

Nutritional analysis per serving (2 tablespoons):
calories 27, fat 1 g, saturated fat 0 g, cholesterol 0 mg, fiber 2 g, protein 1 g, carbohydrate 4 g, sodium 230 mg

This hummus has a special lemony-garlicky essence that is absolutely wonderful as a dip for fresh vegetables. Finish it by drizzling a little extra-virgin olive oil over the top right before serving.

1.
Combine the chickpeas, tahini, 5 tablespoons of the olive oil, lemon juice, garlic, salt, black pepper, and cayenne pepper in a food processor. Blend until the mixture is smooth and creamy. If it is too thick, add 1–2 tablespoons water or more lemon juice until it reaches the consistency you desire.

2.
Transfer to a bowl and drizzle with the remaining 1 tablespoon olive oil. Serve with the raw vegetables. Any leftover hummus can be refrigerated for up to 4 days.

Nutritional analysis per serving (2 tablespoons):
calories 213, fat 17 g, saturated fat 2.2 g, cholesterol 0 mg, fiber 4 g, protein 5 g, carbohydrate 12 g, sodium 213 mg

This hummus is best made ahead of time to allow the flavors to combine. For a tangier taste, use more lemon juice or add hot chili oil to spice it up.

1.
Preheat the oven to 350°F. Rub the garlic cloves with ½ teaspoon of the oil and wrap them loosely in foil. Place the garlic in the oven on the bottom rack and roast until soft, 20–25 minutes. Remove from the oven, open the foil, and let cool.

2.
Combine the roasted garlic with the remaining ingredients in a food processor and blend the mixture into a fine paste.

3.
Transfer the hummus to a bowl and serve. Any leftover hummus can be refrigerated for up to 4 days.

Nutritional analysis per serving (
cup):
calories 213, fat 17 g, saturated fat 2.2 g, cholesterol 0 mg, fiber 4 g, protein 5 g, carbohydrate 12 g, sodium 213 mg

Salmon pâté is a delicious and elegant spread for vegetables. Agar is made from seaweed and helps give the tofu-salmon mixture the right texture. It can be found at your local whole foods or natural foods market near the sea vegetables.

1.
In a small bowl combine the agar and hot water. Let bloom for 5–10 minutes.

2.
Combine the bloomed agar, tofu, salmon, capers, dill, lemon juice, and cayenne pepper in a food processor, season to taste with salt, and blend until smooth. Chill in the refrigerator until firm, 3–4 hours.

3.
Serve the chilled pâté garnished with red onion, capers, and lemon wedges on a bed of endive leaves and celery sticks for dipping. The pâté can be wrapped tightly in plastic wrap and stored in the refrigerator for up to 2 days.

Nutritional analysis per serving (
cup pâté):
calories 101, fat 6 g, saturated fat 1 g, cholesterol 22 mg, fiber 0 g, protein 11 g, carbohydrate 1 g, sodium 147 mg

A protein-rich salsa is a great addition to any meal. Try it with gluten-free seed crackers.

1.
In a saucepan, bring about 2 quarts of water to a boil over high heat. Add the shrimp (add water if necessary so shrimp are covered with 1 inch of water) and cook until just pink, 2–3 minutes.

2.
Drain the shrimp, reserving ¼ cup of the cooking liquid, and transfer the shrimp to a large bowl of ice water to stop them from cooking further. Once the shrimp are cold, drain and chop them into bite-size chunks.

3.
Add the shrimp pieces to a large nonreactive container along with the onion, tomatoes, jalapeño, avocados, cilantro, garlic, lime juice, and tomato sauce. Season generously with salt and pepper and mix well. Cover the container and put it in the refrigerator to marinate for at least 3 hours.

4.
Serve as a dip with crunchy vegetables. Any leftover shrimp salsa can be stored in the refrigerator for up to 3 days.

Nutritional analysis per serving (1 cup):
calories 195, fat 10 g, saturated fat 1.5 g, cholesterol 0 mg, fiber 7.1 g, protein 14 g, carbohydrate 16.3 g, sodium 289 mg