The Blood Sugar Solution Cookbook (32 page)

Sage accents the sausage beautifully to create the comforting savory taste of a hearty breakfast. Serve with eggs over greens to make a complete meal.

1.
Combine all of the ingredients except the oil in a large bowl and mix until the spices are evenly incorporated.

2.
Heat the oil in a large cast-iron pan over medium-high heat. Once hot, add a marble-sized piece of the sausage to see if it’s properly seasoned. Cook for a couple of minutes on each side until brown and then taste. Add more salt or black pepper to the sausage base if desired.

3.
Divide the sausage into 4 patties and lay the patties in the hot oil.

4.
Cook until brown, about 4 minutes per side. You can store any uncooked sausage meat tightly in the refrigerator for up to 4 days or in the freezer for up to 2 months.

Nutritional analysis per serving (1 patty):
calories 170, fat 3 g, saturated fat 1 g, cholesterol 95 mg, fiber 1 g, protein 30 g, carbohydrate 6 g, sodium 682 mg

The secret ingredient in this delicious winter squash soup is tahini paste, which is rich in calcium and healthy fats, and has a creamy curry flavor that adds a unique spiciness to the soup. Curry and squash are one of my favorite combinations.

1.
Preheat the oven to 400°F.

2.
Toss the squash in a large bowl with the olive oil. Season it generously with salt and black pepper and pour out onto one or two large baking sheets or roasting pans in a single layer. Roast until light brown and tender, about 30 minutes.

3.
While the squash roasts, heat the grapeseed oil in a medium pot over medium heat. Sauté the shallot and garlic for 3 minutes, then stir in the curry powder and cumin. Cook for 2 more minutes, then transfer the mixture to a blender.

4.
Remove the squash from the oven and add it to the blender along with the tahini and almond milk. Blend on high speed until smooth. Check for seasoning and add salt or black pepper if desired. Serve hot.
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 (1 cup):
calories 183, fat 10 g, saturated fat 1 g, cholesterol 0 mg, fiber 4 g, protein 3 g, carbohydrate 22 g, sodium 139 mg

This is a delicious and easy way to eat more kale. The artichokes provide flavor as well as silymarin, which helps increase your liver’s ability to detoxify.

MAKE THE DRESSING:

In a small bowl whisk the vinegar while slowly adding the olive oil. Season to taste with salt and pepper. Whisk until the dressing has thickened slightly.

ASSEMBLE THE SALAD:

Combine all of the salad ingredients in a medium bowl and toss until the greens and beans are evenly distributed. Spoon over the dressing and give
the salad another toss until everything is well coated in dressing. Serve immediately.

Nutritional analysis per serving (1 cup):
calories 317, fat 6 g, saturated fat 1 g, cholesterol 0 mg, fiber 11 g, protein 18 g, carbohydrate 54 g, sodium 379 mg

This salad is a great way to enjoy whole-soy foods. Edamame are rich in fiber, complete protein, and phytoestrogens. The bright red tomatoes are a colorful addition to the salad and complement the earthy tones of the beans.

MAKE THE DRESSING:

In a small bowl combine all of the dressing ingredients except the oil and whisk until well mixed. Slowly pour in the oil while whisking constantly. Whisk until the dressing has thickened slightly.

ASSEMBLE THE SALAD:

Combine all of the salad ingredients in a medium bowl and toss until the greens and beans are evenly distributed. Spoon the dressing over the salad
and give it a thorough toss until everything is well coated in dressing. Serve immediately. Leftover salad can be stored in the refrigerator for up to 3 days.

Nutritional analysis per serving (1 cup):
calories 161, fat 1 g, saturated fat 1 g, cholesterol 7 mg, fiber 6 g, protein 9 g, carbohydrate 20 g, sodium 131 mg

The roasted chicken in this salad makes it hearty and savory. Cruciferous vegetables are wonderful to eat raw if you like some crunch. Lightly steam the cauliflower and broccoli if you prefer softer vegetables.

Combine the vegetables and garlic in a medium bowl and toss until mixed well. Crumble the chicken over the vegetables and dress with the olive oil. Season to taste with red pepper flakes, salt, and black pepper and mix until all of the vegetables are seasoned. Sprinkle the cheese over the salad and serve.

Nutritional analysis per serving (1 cup):
calories 249, fat 7 g, saturated fat 2 g, cholesterol 77 mg, fiber 6 g, protein 33 g, carbohydrate 14 g, sodium 707 mg

Soba noodles made of 100% buckwheat are a special gluten-free treat. Combined with bok choy and Asian dressing, this salad is a winner!

MAKE THE NOODLES:

1.
Heat a large pot of unsalted water over high heat until boiling. Reduce the heat to medium and wait until the water is at a brisk simmer. Add the soba noodles to the pot and stir gently so they don’t stick.

2.
Cook the noodles until just past al dente, 6–8 minutes. Drain the noodles and run cold water over them for 3–4 minutes to cool them down. Drain any excess water and transfer the noodles to a bowl. Toss them with the sesame oil to prevent sticking.

3.
Heat the grapeseed oil in a medium cast-iron pan over medium-heat. Add the noodles, almonds, and sesame seeds and stir-fry until the nuts and seeds are toasted and the noodles are hot, 4–5 minutes.

4.
Transfer the contents of the pan to a platter or large serving bowl, leaving any excess oil behind in the pan.

MAKE THE DRESSING:

Combine all of the dressing ingredients except the oil in a blender. Blend on medium speed while slowly pouring in the oil until smooth and emulsified.

ASSEMBLE THE SALAD:

Scatter the bok choy, cilantro, and scallions over the bed of noodles and dress only the amount you are going to serve immediately. Leave any leftover noodles undressed for storing. They will keep in the refrigerator for up to 3 days.

Nutritional analysis per serving (¾ cup):
calories 417, fat 28 g, saturated fat 4 g, cholesterol 0 mg, fiber 4 g, protein 11 g, carbohydrate 33 g, sodium 364 mg

If you love some crunch in your salad, this version of a Waldorf salad is for you. The apples and walnuts add not only interest to your palate but also loads of healthy anti-inflammatory nutrients.

MAKE THE DRESSING:

In a small bowl whisk the vinegar while slowly pouring in the olive oil. Season to taste with salt and black pepper.

ASSEMBLE THE SALAD:

In a medium bowl combine the kale, apples, and walnuts. Pour the dressing over the kale, toss until evenly coated, and serve.

Nutritional analysis per serving (1 cup):
calories 238, fat 17 g, saturated fat 2 g, cholesterol 0 mg, fiber 5 g, protein 4 g, carbohydrate 23 g, sodium 31 mg