The Blood Sugar Solution Cookbook (29 page)

Ceviche is a spicy, delicious way to eat fish. Shrimp is a wonderful source of protein, very low in toxins, and is delightful when prepared this way. This dish contains cooked shrimp and so is not technically a ceviche, but it tastes just like one.

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 cooked shrimp and transfer them to a large bowl of ice water to stop them from cooking further. When cool, drain and chop them into bite-size pieces.

3.
Transfer the shrimp to a large nonreactive container and add the onion, tomato, tomato sauce, lime juice, hot pepper sauce, and cilantro and mix well until evenly combined. Taste for seasoning and adjust if needed with additional salt, lime juice, or hot pepper sauce.

4.
Cover the container and let the ceviche marinate in the refrigerator for 2–3 hours. Serve each portion on a small bed of shredded cabbage,
with lime wedges alongside. Any leftover ceviche can be stored in the refrigerator for up to 2 days.

Nutritional analysis per serving (1 cup):
calories 215, fat 11 g, saturated fat 2 g, cholesterol 147 mg, fiber 7 g, protein 20 g, carbohydrate 13 g, sodium 302 mg

This delicious protein-rich dressing can be used on salad or as a dip for meat, chicken, or vegetables. Garlic is a fabulous immune-boosting, antimicrobial, blood-pressure-lowering, cholesterol-optimizing food.

Combine all of the ingredients except the oil in a blender and blend on high speed for 1 minute. Slowly drizzle in the oil and blend until the dressing is smooth and creamy. Check for seasoning and add more salt or black pepper if desired. The dressing can be refrigerated for up to 5 days.

Nutritional analysis per serving (2 tablespoons):
calories 188, fat 21 g, saturated fat 3 g, cholesterol 0 mg, fiber 1 g, protein 1 g, carbohydrate 2 g, sodium 40 mg

This delicious side dish is best prepared ahead and makes a great addition to an antipasto platter.

1.
Preheat the oven to 350°F.

2.
In a small bowl, combine the artichokes with 2 tablespoons of the olive oil, the garlic, spices, and herbs, and toss until evenly mixed.

3.
Spread out the mixture onto a baking sheet and roast until the artichokes are soft and brown, 30–35 minutes, turning throughout to evenly cook. Be careful not to burn them.

4.
Heat the remaining 2 tablespoons olive oil in a medium cast-iron pan over medium heat. After a minute add the onions and cook until soft, 5–6 minutes. Reduce the heat to low and continue to cook, stirring occasionally to prevent them from burning, until well caramelized, 15–20 minutes.

5.
Stir in the lemon juice and cook for another minute.

6.
In a large bowl, combine the roasted artichokes and caramelized onion mixture. Gently mix until everything is evenly combined.

7.
Serve warm or at room temperature. Any leftover artichokes can be refrigerated for up to 4 days.

Nutritional analysis per serving (½ cup):
calories 211, fat 14 g, saturated fat 2 g, cholesterol 0 mg, fiber 4 g, protein 3 g, carbohydrate 21 g, sodium 218 mg

The fresh herbs balance out the deep, pungent flavor of the roasted garlic. This is the perfect side dish to complement any chicken or fish entrée.

1.
Preheat the oven to 325°F.

2.
Split the garlic head in half and brush it all over with ½ tablespoon of 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 in the oven for 30 minutes. Let cool.

3.
Heat ½ tablespoon of the oil in a medium sauté pan over medium heat. Add the onion and cook until it caramelizes, 10–12 minutes.

4.
When the garlic is cool enough to handle, squeeze out all the soft roasted garlic into a medium bowl. Add the salt, cayenne pepper, herbs, and remaining ½ tablespoon oil, and combine with a spoon, mashing the garlic as you mix.

5.
Bring a pot of water to a boil over high heat. When it boils, cook the asparagus in the water until tender, 3–4 minutes.

6.
Drain the asparagus and transfer to the bowl with the garlic and herb mixture, and toss until well coated. Pour out the contents of the bowl
onto a platter and top with the caramelized onions. The asparagus is best when served hot but can be refrigerated for up to 3 days.

Nutritional analysis per serving (½ cup):
calories 147, fat 7 g, saturated fat 1 g, cholesterol 0 mg, fiber 3 g, protein 4 g, carbohydrate 20 g, sodium 109 mg

Roasting the shallots brings out their inherent sweetness. The addition of the cayenne perks this up with just enough spice. This delicious side dish is low-glycemic and will please the entire family.

1.
Preheat the oven to 350 °F.

2.
Put the shallots in a small roasting pan and drizzle 1 tablespoon of the oil over them.

3.
Put the pan in the oven on the bottom rack and roast until the shallots are golden brown and soft, 25–30 minutes. Toss them occasionally during the cooking so that they brown evenly. When cooked, remove the shallots, slice them thickly, and transfer to a small bowl.

4.
Bring a pot of water to boil over high heat. Cook the asparagus until tender, 3–4 minutes. Drain well and arrange on a platter.

5.
Add the remaining 1 tablespoon olive oil, herbs, cayenne pepper, and salt to the shallots and gently toss to combine. Pour the roasted shallot mixture over the asparagus and serve. The asparagus is best when served hot but can be refrigerated for up to 3 days.

Nutritional analysis per serving (½ cup):
calories 110, fat 6 g, saturated fat 1 g, cholesterol 0 mg, fiber 2 g, protein 3 g, carbohydrate 13 g, sodium 109 mg

Blanching the broccoli ensures a bright green color, which is a gorgeous accent to this dish. Use turmeric to add both color and protective antioxidants.

1.
Bring a small pot of water to a boil over high heat. Blanch the broccoli until it turns a brighter shade of green, 2–3 minutes.

2.
Heat the oil in a large sauté pan over medium heat. When hot, add the carrots, season them with the salt, and cook for 5–6 minutes.

3.
Add the blanched broccoli and all the herbs and spices. Toss the carrots and broccoli in the spices and cook until the carrots are tender, 5-7 minutes. Serve hot or at room temperature. Any leftover broccoli and carrots can be refrigerated for up to 4 days.

Nutritional analysis per serving (½ cup):
calories 86, fat 3 g, saturated fat 0 g, cholesterol 0 mg, fiber 5 g, protein 5 g, carbohydrate 13 g, sodium 309 mg