The End of Diabetes (24 page)

*
To roast garlic, break the cloves apart. Leave the papery skins on. Roast at 350˚F until soft (about 20 minutes).

 

Pistachio-Crusted Tempeh with Balsamic Marinade and Shiitake Mushrooms

Serves: 4

8 ounces tempeh, thinly sliced diagonally

Marinade

2 cloves garlic, minced

1 tablespoon chopped fresh cilantro

1 tablespoon chopped fresh basil

Hot pepper flakes

1 cup vegetable broth, no or low salt

2 tablespoons balsamic vinegar

1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce

Crust

1 cup pistachios, shelled

4 tablespoons corn meal

2 tablespoons nutritional yeast

1 teaspoon onion powder

1 teaspoon garlic powder

½ pound shiitake mushrooms, stemmed, thinly sliced

Place tempeh in a saucepan with water to cover, bring to a simmer, and simmer for 10 minutes.

In a bowl, combine all the ingredients for the marinade. Transfer tempeh to the bowl and marinate for at least 1 hour.

Place pistachios in a food processor and process until finely chopped. Add remaining crust ingredients and pulse until thoroughly mixed. Place in large, shallow bowl. Drain tempeh from marinade—reserving the marinade—and dip in crust mixture to coat. Place crusted tempeh and sliced mushrooms side by side on a rimmed baking sheet. Spoon some marinade over mushrooms. Bake at 400˚F until mushrooms are soft (13 minutes), turning mushrooms occasionally.

Transfer remaining marinade to a pan and simmer for 2 minutes. Drizzle tempeh and mushrooms with warm marinade before serving.

 

Ratatouille

Serves: 4

1 medium onion, thinly sliced

2 cloves garlic, chopped

2 large tomatoes, chopped, or 1 (15-ounce) can diced tomatoes, no salt added

1 medium eggplant, cut into 1-inch cubes

1 medium zucchini, sliced ½ inch thick

1 medium red bell pepper, cut into 1-inch pieces

1 teaspoon dried oregano

1 tablespoon fresh basil, chopped, or 1 teaspoon dried

Black pepper

In a large deep skillet, sauté the onion in 2 tablespoons water until softened (about 3 minutes). Add garlic and cook for 1 minute, adding more water as necessary to keep from scorching. Reduce heat to moderately low and add tomatoes, eggplant, zucchini, red bell pepper, oregano, and basil. Add black pepper to taste. Cover and cook, stirring occasionally, until vegetables are very tender (about 1 hour). Serve warm or at room temperature.

 

Roasted Vegetable Salad with Baked Tofu or Salmon

Serves: 4

2 red bell peppers, cut into ½-inch pieces

1 medium eggplant, cut into ½-inch pieces

1 large yellow squash, cut into ½-inch pieces

1½ cups butternut squash, peeled and cut into ½-inch pieces

1 teaspoon olive oil*

2 tablespoons balsamic vinegar

3 cloves garlic, minced

1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce

1⁄8 teaspoon black pepper

12 cups mixed greens

Baked Tofu Strips or Baked Salmon (see below)

Lightly coat a large baking pan using a paper towel moistened with olive oil. Place peppers, eggplant, and squash in pan. In a small bowl, mix together olive oil, vinegar, garlic, aminos, and black pepper. Pour over vegetables and toss. Roast at 400˚F until tender (18–20 minutes), stirring once. Arrange mixed greens on plates. Remove roasted vegetables from oven and spoon over mixed greens.

Can be served as is or topped with Baked Tofu Strips or Baked Salmon.

Baked Tofu Strips

Cut 1 pound of extra-firm tofu into 1-inch strips. Place on a lightly oiled baking dish and sprinkle with 1 teaspoon each garlic powder and onion powder. Bake at 350˚F, turning once, until yellow and firm on the outside and still tender inside (about 30 minutes).

Baked Salmon

Cut 12 ounces of salmon into 4 pieces. Season with garlic powder and black pepper, to taste. Place salmon skin-side down on a nonstick baking sheet. Bake at 450˚F until salmon is cooked through (about 12 minutes).

*
Only 1 teaspoon of oil (only 10 calories of oil per serving) used here for 4 servings, so this is acceptable periodically

 

Saucy Lentil Loaf

Serves: 4

2 large artichokes, rinsed

1 tablespoon water or vegetable broth

½ cup diced onion

2 cloves garlic, minced

3 cups button mushrooms, finely chopped

¼ cup diced celery

2 tablespoons minced parsley

½ teaspoon poultry seasoning

1⅔ cups cooked dried lentils or 1 (15-ounce) can, no salt added, rinsed and drained

⅓ cup raw pecans, finely chopped

¼ cup rolled oats

¼ cup tomato paste, plus extra for top of loaf

2 tablespoons arrowroot powder or whole wheat flour

2 tablespoons MatoZest or other no-salt, tomato-based seasoning mix

Freshly ground black pepper

Slice one inch off the top of each artichoke. Cut off the very bottom of the stems, but keep the stems attached, and slice artichokes in half lengthwise. Place them in a steamer basket over several inches of water. Bring water to a boil, cover, and steam for 40 minutes. Set artichokes aside until cool enough to handle. Scoop out and discard the fibrous choke from the center of each artichoke. Remove the hearts and transfer to a bowl. Mash lightly. Scrape off the bottom third of each leaf and add to mashed hearts. Carefully scrape out the tender inside of the stems to use as well.

In a frying pan, heat water, add onion and garlic, and sauté for 5 minutes. Add mushrooms, cover, and sauté another 4 minutes until mushrooms are tender. Add celery, parsley, and poultry seasoning. Sauté another 5 minutes, adding water if needed to prevent sticking.

Transfer the sautéed vegetables to a bowl and add 1 cup mashed artichokes, lentils, pecans, oats, tomato paste, arrowroot powder, and MatoZest. Sprinkle with black pepper, to taste. Stir well to combine.

Lightly rub a loaf pan with a minimal amount of oil. Fill with the lentil mixture and press down evenly. Spread a 1⁄8-inch layer of tomato paste over the top. Bake for 1 hour at 350˚F. Remove from the oven and let stand at room temperature for 30 minutes before slicing and serving.

 

Savory Portobello Mushrooms with Chickpeas

Serves: 2

1 large onion, chopped

2 cloves garlic, chopped

3 large Portobello mushroom caps, thinly sliced

⅓ cup red wine or low-sodium vegetable broth

1 large tomato, diced, or 8 halved cherry tomatoes

1⅔ cups cooked garbanzo beans, or 1 (15-ounce) can, no salt added

2 tablespoons water

1 tablespoon chopped fresh mint or 1 teaspoon dried

Water-sauté onion and garlic for a few minutes. Add mushrooms and red wine and cook for 5 more minutes. Add tomatoes, garbanzo beans and water. Cook for another 5–10 minutes. Stir in mint, and serve.

 

Simple Bean Burgers

Serves: 6

¼ cup raw sunflower seeds

1½ cups cooked dried red or pink beans or 1 (15.5-ounce) can, no salt added, drained

½ cup minced onion

2 tablespoons ketchup, low sodium

1 tablespoon wheat germ or oats

½ teaspoon chili powder

Chop the sunflower seeds in a food processor or hand chopper. Mash the beans with a potato masher or in a food processor, transfer to a bowl, and mix with sunflower seed meal. Mix in the remaining ingredients and form into six patties. Lightly coat a baking sheet with olive oil. Place patties on the sheet and bake at 350˚F for 25 minutes.

Remove from the oven and let cool (about 10 minutes) until you can pick up each patty and compress it firmly in your hands to re-form the burger. Turn patties over and bake another 10 minutes.

 

Southern-Style Mixed Greens

Serves: 2

1 cup water

1 clove garlic, minced

Black pepper

1⅔ cups cooked dried black-eyed peas* or 1 (15-ounce) can, no salt added, rinsed and drained

1 cup chopped yellow pepper

1 cup chopped tomato

⅓ cup chopped fresh parsley

¼ cup chopped red onion

2 tablespoons balsamic vinegar or low-fat dressing

1 (10-ounce) package mixed salad greens

Combine water, garlic, and a dash of black pepper in a large saucepan; bring to a boil. Add black-eyed peas, cover, and simmer over low heat for 10 minutes. Drain.

In a bowl, combine black-eyed peas with yellow peppers, tomato, parsley, onion, and vinegar. Cover and chill for 3 hours or overnight. Serve over salad greens.

*
Small white beans can be substituted.

 

Speedy Vegetable Wrap

Serves: 2

1 tablespoon low-fat, low-sodium dressing

2 whole wheat tortillas or whole wheat pitas

2 cups broccoli slaw mix

1 large tomato, diced

¼ cup red onion, chopped

On each tortilla, spread half of the dressing, the broccoli slaw mix, the tomatoes, and the raw onion. Heat in a toaster oven or microwave just long enough to soften. Roll up tortillas, enclosing filling. If using pitas, stuff with dressing, vegetables, and serve without heating.

Note:
Prepackaged broccoli slaw can be purchased in the produce section of many markets. Cole slaw mix, shredded cabbage, or shredded broccoli may also be used.

 

Swiss Chard with Garlic and Lemon

Serves: 4

2 pounds Swiss chard, tough stems and center ribs removed, chopped

2 tablespoons water

3 cloves garlic, minced

1 tablespoon fresh lemon juice

¼ teaspoon freshly ground pepper

In a large pan, sauté Swiss chard in water over medium heat until slightly wilted (about 1 minute), adding more water as necessary to keep from scorching. Stir in garlic. Cover and cook until tender (4 minutes), stirring occasionally. Uncover and cook until the liquid evaporates (1–2 minutes). Stir in lemon juice and pepper. Serve.

Note:
If you wish, top with choice of healthy dressing.

 

Thai Vegetable Curry

Serves: 4

4 cloves garlic, finely chopped

2 tablespoons peeled and finely chopped fresh ginger

2 tablespoons chopped fresh mint

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh cilantro

2 cups carrot juice

1 red bell pepper, thinly sliced

1 large eggplant, peeled, if desired, and cut into 1-inch cubes

2 cups green beans, cut in 2-inch lengths

3 cups sliced shiitake mushrooms, stems removed

1 small can bamboo shoots

2 tablespoons VegiZest or other no-salt seasoning

½ teaspoon curry powder

2 cups watercress leaves

3 tablespoons chunky peanut butter, natural, unsalted

2 pounds tofu, cut into ¼-inch thick slices, or 1 pound scallops or shrimp

½ cup light coconut milk

Mint, basil, cilantro, unchopped, for garnish

Add garlic, ginger, mint, basil, cilantro, carrot juice, pepper, eggplant, green beans, mushrooms, bamboo shoots, VegiZest, curry powder, and 1 cup of the watercress to a wok or large skillet. Bring to a boil, cover, and simmer, stirring occasionally, about 10 minutes, until all vegetables are tender. Mix in peanut butter. Add tofu, simmer and toss until hot. Or if you're substituting shrimp or scallops, simmer another 5 minutes until cooked through. Add coconut milk and cook until heated. Top with the remaining 1 cup of watercress and the garnish.

 

Vegetable Burrito

Serves: 5

1 medium onion, thinly sliced

1 carrot, thinly sliced

1 medium red or green bell pepper, thinly sliced

1 medium zucchini, chopped

¼ teaspoon chili powder

¼ teaspoon cumin

1 medium tomato, chopped

1 avocado, sliced

¼ cup chopped cilantro

5 whole grain tortilla wraps

1 lime

Water-sauté onions, carrot, peppers, and zucchini over medium-high heat until tender (about 6 minutes). Stir in chili powder and cumin.

Spoon sautéed vegetables, tomatoes, 2 slices of avocado, and chopped cilantro onto each tortilla. Add squeeze of lime juice and roll up.

 

Yum Good Beans

Serves: 4

3 cups cooked dried kidney beans or 2 (15-ounce) cans, no salt added, drained

4–6 cloves garlic, minced

⅔ cup tomato sauce, no salt added

2 teaspoons cumin

½ teaspoon cayenne pepper

2 tablespoons water

Place all ingredients in a medium pot. Simmer over medium-low heat, stirring often, for 6 minutes. Turn off heat and mash the beans with a masher or fork.

Use these beans to: roll up in several layers of romaine lettuce leaves, stuff into steamed or raw red or green bell peppers, or use as a topping for a salad. Or add a small amount of no-salt, no-oil corn chips with plenty of tomatoes for a taco salad treat.

 

DESSERTS

 

Banana Walnut Ice Cream

Serves: 2

2 ripe bananas, frozen*

⅓ cup vanilla soy milk (hemp or almond milk may also be used)

½ ounce walnuts

Blend all ingredients together in a high-powered blender or a food processor until smooth and creamy.

*
Freeze ripe bananas at least 12 hours in advance. To freeze bananas, peel, cut in thirds and wrap tightly in plastic wrap.

 

Blueberry Cobbler

Serves: 2

1 banana, sliced

1 cup frozen blueberries

2 tablespoons old-fashioned oats

1 tablespoon currents

1⁄4 teaspoon vanilla

2 tablespoons chopped raw almonds

2 tablespoons unsweetened shredded coconut

¼ teaspoon cinnamon

Combine banana, berries, oats, currents, and vanilla in a microwave-safe dish. Microwave for 2 minutes. Top with almonds, coconut, and cinnamon and microwave for 1 minute. Serve warm.