The Blood Sugar Solution Cookbook (35 page)

Nutty, slightly chewy, and lightly crunchy, these bars are a real powerhouse for sustaining energy.

1.
Lightly coat a 9 x 13-inch baking dish with grapeseed oil. Set aside.

2.
Place the Brazil nuts in a food processor and pulse until the nuts are ground into a fine powder. Transfer to a large mixing bowl. Add the pumpkin seeds, almonds, sunflower seeds, flaxseeds, cranberries, cinnamon, and brown-rice cereal to the bowl.

3.
Heat the cashew butter in a large saucepan over low heat. Add the honey and stir until very hot and bubbling, 2–3 minutes. Pour into the large mixing bowl and stir using a wooden spoon.

4.
While the mixture is hot, press it firmly into the greased baking dish with a large spatula so it forms an even layer. Let the mixture cool in the refrigerator.

5.
When cool, cut into 16 equal bars. The bars will keep for up to 4 months if stored in the freezer; wrap each bar individually with wax paper and defrost when ready to enjoy.

Nutritional analysis per serving (1 bar):
calories 377, fat 27 g, saturated fat 5 g, cholesterol 0 mg, fiber 5 g, protein 10 g, carbohydrate 30 g, sodium 25 mg

Cauliflower can become deliciously creamy when blended well. Make sure the cauliflower is dry before grating to ensure a creamy texture. These festive little bites are sure to please the palates of all family members, especially the younger ones. Choose a flavorful tomato sauce to accentuate that pizza-like feel.

1.
Preheat the oven to 450°F. Line a mini muffin pan with 12 baking cups and lightly grease the cups with 1 teaspoon of the oil. Set aside.

2.
Grate the cauliflower using the shredder disc attachment on a food processor. The pieces should be approximately the size of uncooked rice grains.

3.
Heat a large cast-iron pan over medium-high heat and add 2 tablespoons of the oil. Add the cauliflower, season to taste with salt and black pepper, and cook until slightly translucent, 6–8 minutes. Transfer to a large, wide bowl and let cool.

4.
Place the egg whites, cottage cheese, parsley, oregano, and garlic powder in a food processor and season to taste with salt and black pepper. Blend until smooth.

5.
Add the blended ingredients to the bowl with the cooked cauliflower and mix thoroughly.

6.
Spoon an equal amount of the mixture into each baking cup, packing the mixture down into the corners of each cup as you fill them.

7.
Brush the tops with the remaining 2 teaspoons oil and bake until golden brown, 25–30 minutes.

8.
Remove the pizza bites from the oven and let them cool completely in the pan; this will ensure they hold when taken out of the muffin cups (they are quite fragile when hot).

9.
While the pizza bites cool, warm the tomato sauce in a small saucepan over low heat. Garnish the bites with the fresh basil and oregano and serve with the warm tomato sauce on the side for dipping. Leftover bites can be stored in the refrigerator for up to 3 days.

Nutritional analysis per serving (1 pizza bite):
calories 34, fat 2 g, saturated fat 1 g, cholesterol 2 mg, fiber 1 g, protein 4 g, carbohydrate 2 g, sodium 90 mg

This appetizer is simple to make yet tantalizes the senses with its complex flavors and textures. It is the epitome of the perfect bite—encompassing all five taste senses of sweet, salty, bitter, sour, and umami in one mouth-watering bite.

1.
Remove the rind from the watermelon and cut it into rectangular blocks that are about 2 x 5 inches.

2.
Lay the pieces flat on a cutting board and spread a thin layer of goat cheese on each piece.

3.
Place two olive halves, cut sides down, on the cheese, scatter fresh basil on top, and drizzle lightly with olive oil. Serve chilled or at room temperature.

Nutritional analysis per serving (1 piece):
calories 84, fat 5 g, saturated fat 2 g, cholesterol 9 mg, fiber 1 g, protein 3 g, carbohydrate 7 g, sodium 150 mg

Dandelion greens are an excellent and underrated wild green with powerful detoxification properties. The nutty flavor and creamy texture of the tahini are a wonderful balance to the slightly bitter taste of the greens.

1.
Fill a large pot with water and bring to a boil over high heat.

2.
Add a large pinch of salt and add the greens to the pot. Boil until completely tender, about 15 minutes. Drain.

3.
Put the cooked greens into a food processor and add the remaining ingredients. Pulse until the mixture is smooth and blended. Check for seasoning and add more salt or lemon juice to taste.

4.
Chill in the refrigerator for at least 1 hour. Serve as a dip alongside gluten-free crackers or raw vegetables. Leftover dip can be refrigerated for up to 4 days.

Nutritional analysis per serving (¾ cup):
calories 91, fat 6 g, saturated fat 1 g, cholesterol 2 mg, fiber 2 g, protein 4 g, carbohydrate 6 g, sodium 203 mg

Between the maca root (a South American superfood), pomegranate, berries, and coconut oil, this is one spectacular super-dessert. Enjoy it when you crave a sweet yet healthy and refreshing drink. Pomegranate powder is also a superfood, made from dried pomegranates, which have potent phytochemicals and add a slightly sweet, satisfying taste.

Combine all of the ingredients in a blender and blend on high speed until smooth, 1–2 minutes. If the smoothie is too thick, thin it with a little more almond milk or water; it should be thick but drinkable. Serve immediately.

Nutritional analysis per serving (1 cup):
calories 188, fat 3 g, saturated fat 6 g, cholesterol 0 mg, fiber 3 g, protein 2 g, carbohydrate 23 g, sodium 216 mg

The secret to this dessert lies in choosing the right avocado. Look for an avocado that is ripe and slightly malleable to the touch. This mousse also has the magic of cocoa, which delights your taste buds and your metabolism.

Combine all of the ingredients in a blender and blend on medium speed until smooth and creamy, 1–2 minutes. If the mousse is too thick, thin it with a little extra coffee or water. It should similar to the consistency of pudding but slightly lighter. Serve immediately. Leftover mousse can be refrigerated for up to 5 days.

Nutritional analysis per serving (½ cup):
calories 124, fat 8 g, saturated fat 2 g, cholesterol 9 mg, fiber 5 g, protein 2 g, carbohydrate 14 g, sodium 43 mg

Raw, organic cacao adds richness to this pudding as well as potent antioxidants, sulfur, and magnesium. Cacao comes from the bean of the cacao fruit, which is dried into a powder at low temperatures to preserve the flavor and quality. Goji berries come from Asia, are bright red, and supply a plethora of healing antioxidants, which have been shown to prevent and reverse chronic disease. You can find them in your local natural foods store.

1.
Combine the blueberries, honey, vanilla, and 2 tablespoons of the coconut water in a blender and blend on medium speed until smooth.

2.
Turn the blender down to low and gradually add the cocoa powder until evenly mixed. Add the avocado, remaining 1 tablespoon coconut water, and salt and blend until incorporated.

3.
If the pudding is too thick, add more coconut water until it is smooth but slightly stiff. Serve chilled, garnished with a few goji berries and a spoonful of green tea powder sprinkled on top. Any leftover pudding can be stored in the refrigerator for up to 5 days.

Nutritional analysis per serving (½ cup):
calories 200, fat 11 g, saturated fat 2 g, cholesterol 0 mg, fiber 8 g, protein 3 g, carbohydrate 23 g, sodium 28 mg