The Blood Sugar Solution Cookbook (30 page)

Broccolini is part of the Brassica family. It is similar to broccoli in taste and nutrition but has slightly smaller florets and longer, spinier stems. The poblano pepper makes this dish burst with flavor and a hint of spice.

1.
Heat the oil in a large sauté pan over medium heat. After a minute, add the pepper, garlic, and shallot, and sauté them for 1–2 minutes.

2.
Add the broccolini and sauté until tender but still slightly crisp, 3–4 minutes. Season with the salt and mix until the salt is evenly distributed.

3.
Remove the pan from the heat and transfer the broccolini to a platter. Serve hot. Leftover greens can be refrigerated for up to 4 days.

Nutritional analysis per serving (½ cup):
calories 58, fat 3 g, saturated fat 0 g, cholesterol 0 mg, fiber 4 g, protein 4 g, carbohydrate 69 g, sodium 140 mg

Despite many people’s fear of Brussels sprouts, when prepared carefully and cooked properly, they can be delicious. They are also an extraordinary superfood rich in glucosinolates, antioxidants, folate, and other metabolism-boosting nutrients.

1.
Heat the oil in a wok or large cast-iron pan over medium heat. When the oil is almost smoking, add the garlic and stir-fry it until aromatic, about 1 minute. Toss in the leek and season to taste with salt and black pepper. Stir-fry until the leek has softened, about 3 minutes.

2.
Add the Brussels sprouts and pour in the balsamic vinegar. Stir-fry until the vinegar has glazed the Brussels sprouts nicely, about 5 minutes. Serve hot. Any leftover Brussels sprouts can be stored the refrigerator for up to 4 days.

Nutritional analysis per serving (1 cup):
calories 170, fat 10 g, saturated fat 1 g, cholesterol 0 mg, fiber 6 g, protein 6 g, carbohydrate 19 g, sodium 45 mg

This is one of the most exciting dishes and a treat for your senses. The Chinese 5-spice powder gives you all five taste sensations—sweet, salty, bitter, sour and umami. This dish is sure to please.

1.
Heat the olive oil in a large sauté pan over medium-high heat. When hot, add the carrots and shallots. Sauté for 4–5 minutes, then add the garlic, ginger, jalapeño, 5-spice powder, salt, and red pepper flakes and stir until well mixed.

2.
Sauté for 4–5 more minutes, turn off the heat, and add the scallions. The carrots should be tender but still crisp in the center. Serve hot or at room temperature. Any leftover carrots can be refrigerated for up to 5 days.

Nutritional analysis per serving (1 cup):
calories 86, fat 4 g, saturated fat 0 g, cholesterol 0 mg, fiber 2 g, protein 1 g, carbohydrate 13 g, sodium 346 mg

This salad is easy to make and tastes wonderful with a little added shrimp or grilled chicken.

1.
Mix the green and red cabbages with the carrots in a large bowl.

2.
In a small bowl whisk together the sesame oil, olive oil, scallions, cilantro, and lime juice, and season to taste with salt. Pour the mixture over the cabbage and toss well.

3.
Let the slaw sit in the refrigerator for at least 30 minutes. Garnish with cashews before serving. Any leftovers can be stored in the refrigerator for up to 4 days.

Nutritional analysis per serving (½ cup):
calories 43, fat 10 g, saturated fat 2 g, cholesterol 0 mg, fiber 2 g, protein 2 g, carbohydrate 6 g, sodium 39 mg

Roasting vegetables brings out their sweet, crunchy flavor. This is a perfect hors d’oeuvre or kid-friendly vegetable surprise.

1.
Preheat the oven to 375
°
F.

2.
In a large bowl whisk together the olive oil, cumin, curry powder, cayenne pepper, and salt. Add the cauliflower to the bowl and toss until it’s evenly coated in the spice oil.

3.
Dump the cauliflower onto a baking sheet or roasting pan and drizzle on any spice oil that was left behind in the bowl.

4.
Roast for 25–30 minutes, stirring once after 15 minutes. When done the cauliflower should be tender and browned in spots. Let cool for 5 minutes before serving. Any leftover cauliflower can be stored in the refrigerator for up to 4 days.

Note:
You can substitute any combination of fresh herbs, dried herbs, or spices for the ones in this recipe. If using fresh herbs, increase to 3 tablespoons.

Nutritional analysis per serving (1 cup):
calories 174, fat 15 g, saturated fat 2 g, cholesterol 14 mg, fiber 5 g, protein 4 g, carbohydrate 10 g, sodium 47 mg

You will never miss mashed potatoes once you try this yummy cauliflower substitute. And you get all of the healthful benefits of the vegetables, spices, and flavors in this dish.

1.
Heat the oil in a large cast-iron pan over medium heat. When the oil is shimmering, add the cauliflower, apple, onion, and curry powder. Season to taste with salt and black pepper and mix well until the cauliflower is coated in the oil and spices. Cook, stirring frequently, for 8 minutes.

2.
Turn the heat down to low and add the water. Cover and cook until the cauliflower is completely tender, 10–15 minutes.

3.
Transfer the contents of the pan to a food processor and pulse the cauliflower mixture until it is creamy but thick, similar to the consistency of mashed potatoes. Add a little more water if necessary, but be careful or you’ll wind up with cauliflower soup.

4.
Check for seasoning and add more salt and pepper if necessary. Any leftover mashed cauliflower can be stored in the refrigerator for up to 4 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 226 mg

This is a quick and easy side dish to accompany your main meal. Lightly sautéing the green beans helps them retain their natural crisp texture. The cilantro and mint add freshness to this savory dish.

1.
Heat the oil in a large sauté pan over medium-high heat. Add the green beans and shallot and sauté until they begin to soften, 2–3 minutes.

2.
Add all of the seasonings and toss the beans to coat them evenly. Continue to cook until the beans are tender but firm, 2–3 minutes. Serve warm or chilled. Leftover beans can be refrigerated for up to 5 days.

Nutritional analysis per serving (½ cup):
calories 70, fat 4 g, saturated fat 1 g, cholesterol 0 mg, fiber 4 g, protein 2 g, carbohydrate 9 g, sodium 476 mg

Every day I try to include something from the broccoli family, and this kale and Brussels sprout salad is a fabulous surprise for many people. This should help you to break out of your routine.

TOAST THE ALMONDS:

1.
Preheat the oven to 350
°
F.

2.
Toast the almond slivers on an ungreased baking sheet until light brown, 5–8 minutes. Cool and reserve.

MAKE THE DRESSING:

Combine all of the dressing ingredients except the oil in a blender. Blend on high speed for 1 minute while slowly pouring in the oil. Taste for seasoning and add more salt and black pepper if needed.

ASSEMBLE THE SALAD:

Spoon a few tablespoons of the dressing around the sides of a large salad bowl. Add the kale and Brussels sprouts and toss gently to coat everything evenly. Garnish with the almonds. Leftover dressing can be stored in the refrigerator for up to 5 days. Stir or shake before using.

Nutritional analysis per serving (1 cup):
calories 265, fat 20 g, saturated fat 3 g, cholesterol 0 mg, fiber 5 g, protein 8 g, carbohydrate 20 g, sodium 163 mg

Kale is an inexpensive superfood available throughout the year. I grow it from April through December in my garden and I live in the northeast! Kale is full of folate, magnesium, and other wonderful disease- and fat-busting ingredients. Learning how to prepare kale well will allow you to get your daily dose of powerful detoxifiers.

1.
Heat the oil in a large pot over medium heat. When the oil is hot, add the onion. Cook, stirring frequently, until it softens and begins to caramelize, about 4 minutes.

2.
Add the garlic to the pot and cook until aromatic, about 1 minute. Add the hot pepper sauce and vinegar.

3.
Toss the kale into the pot and season to taste with salt and pepper. Reduce the heat to medium-low and cook until the kale is completely tender and wilted, 20–30 minutes. Check for seasoning and adjust with more salt, pepper, or vinegar if needed. Any leftover kale can be stored in the refrigerator for up to 4 days.

Nutritional analysis per serving (½ cup):
calories 155, fat 11 g, saturated fat 2 g, cholesterol 280 mg, fiber 4 g, protein 4 g, carbohydrate 13 g, sodium 236 mg