The Blood Sugar Solution Cookbook (31 page)

Seaweed is an important vegetable to add to your diet because it is rich in minerals and is a powerful heavy-metal detoxifier. It is also a good source of iodine, which your thyroid needs, and it helps you easily absorb calcium and magnesium. This staple of Asian diets is foreign to many of us but worth the adventure.

1.
Place the arame in a large bowl and cover with the water. Let soak for 30 minutes. Drain the arame and rinse it thoroughly with fresh cold water. Squeeze out the excess moisture and place in a clean bowl.

2.
Heat the oil in a wok or large cast-iron pan over medium heat. When the oil is almost smoking, add the carrots and cook, stirring frequently, for 3 minutes. Add the garlic and cook for 1 minute.

3.
Toss in the seaweed, season to taste with salt and red pepper flakes, and stir until mixed well.

4.
Add the kale and stir-fry it with the carrots, seaweed, and garlic for 5–6 minutes. It should still be slightly crunchy but mostly cooked through. Check for seasoning and add more salt and red pepper flakes if needed. Any leftover kale can be stored in the refrigerator for up to 4 days.

Nutritional analysis per serving (
cup):
calories 94, fat 7 g, saturated fat 1 g, cholesterol 0 mg, fiber 2 g, protein 2 g, carbohydrate 8 g, sodium 123 mg

Grilling vegetables enhances their wonderful flavor. You can make large quantities of grilled vegetables, store them in the fridge, and have them available for quick, easy snacks.

1.
Preheat the grill. Liberally brush the vegetables with 2½ tablespoons of the olive oil and season them to taste with salt and black pepper.

2.
Once the grates are hot lay on all of the vegetables. Flip often and watch them closely to make sure they don’t burn.

3.
Grill the vegetables until they are soft and lightly charred, 8–10 minutes. Transfer to a platter and drizzle with the remaining ½ tablespoon olive oil. Any leftover vegetables can be stored in the refrigerator for up to 4 days. Eat cold or reheat in a low oven before serving.

Nutritional analysis per serving (1 cup):
calories 84, fat 4 g, saturated fat 1 g, cholesterol 0 mg, fiber 5 g, protein 3 g, carbohydrate 12 g, sodium 11 mg

Mediterranean cooking is a great way to eat for reversing diabesity. The low-fat, high-fiber beans in this dish keep your blood sugar stable all day. The garlic not only is tasty and smells great while cooking, but it is a wonderful way to reduce inflammation.

1.
Rub the peppers with 1 tablespoon of the oil and roast them over an open flame, on a grill, or in the oven under the broiler element until the skin is completely charred. Place the peppers in a bowl and cover tightly with plastic wrap. Let sit for 5 minutes, peel away all blackened skin, and remove the seeds and stems. (To save time, use jarred roasted red peppers.)

2.
Heat the remaining 1 tablespoon oil in a large cast-iron pan over medium heat. After a minute or two add the garlic to the pan. Cook, stirring, until the garlic is aromatic, 2–3 minutes.

3.
Stir in the roasted red peppers and season to taste with salt and black pepper. Add the spinach, beans, and broth and cover the pan. Cook until the spinach has wilted and the beans are hot, about 5 minutes. Turn off the heat and stir in the lemon juice. Check for seasoning and add more salt or black pepper if desired.

4.
Transfer the beans and greens to a platter and serve immediately. Any leftovers can be stored in the refrigerator for up to 5 days.

Nutritional analysis per serving (1 cup):
calories 142, fat 3 g, saturated fat 0 g, cholesterol 0 mg, fiber 7 g, protein 8 g, carbohydrate 23 g, sodium 152 mg

This simple creamy shake is easy to make and will start your day off with adequate protein. It is also a good source of chocolate, which contains special fats that help improve your metabolism. And it tastes great! Protein powder is a nutrition supplement to add additional protein to a meal or shake. Look for a plant-based protein powder made from chia, hemp, or rice protein.

Combine all of the ingredients in a blender. Blend on high speed until the ice is crushed and the drink is smooth, about 2 minutes. If the shake is too thick, add a little more almond milk and blend again. Serve immediately.

Nutritional analysis per serving (1 cup):
calories 246, fat 3 g, saturated fat 1 g, cholesterol 0 mg, fiber 8 g, protein 19 g, carbohydrate 36 g, sodium 255 mg

Oatmeal can raise your blood sugar; however, nuts and coconut help to balance the glycemic load of this breakfast. The sweet Vidalia onions provide a sweet-savory touch to this traditional breakfast food.

1.
Add the oats, onion, and water to a medium pot and place over high heat. When it reaches a boil, reduce the heat to low. Season with a pinch of salt and simmer with the lid slightly ajar for 8–10 minutes.

2.
Remove the lid and add the nuts and ground flaxseeds. Cover the pot and cook for 5 minutes longer.

3.
Take the pot off the heat and stir in the coconut milk. Garnish with shredded coconut. Serve right away or transfer to a bowl and store in the refrigerator for up to 3 days.

Nutritional analysis per serving (1 cup):
calories 324, fat 27 g, saturated fat 10 g, cholesterol 0 mg, fiber 7 g, protein 8 g, carbohydrate 10 g, sodium 300 mg

This protein-packed breakfast is a quick and creative take on a traditional omelet. The green from the avocado complements the other vegetable colors peeking out from the eggs. Look for gluten-free bread made from whole-grain and nut-based flours.

1.
Preheat the oven to 400°F.

2.
Pour the oil and egg whites into an 8-ounce ramekin. Season the eggs to taste with salt and black pepper and add the roasted pepper, mushrooms, kale, cheese, and turmeric. Place the ramekin on a small baking sheet and slide the sheet into the oven on the top rack. Bake until the eggs have puffed and are set, 12–15 minutes.

3.
While the eggs cook, toast the bread, slice it in half, and evenly spread the mashed avocado over both sides.

4.
Remove the ramekin from the oven and turn the eggs and vegetables out onto one of the bread halves. Top with the other bread half and serve while hot.

Nutritional analysis per serving (1 eggwich):
calories 266, fat 13 g, saturated fat 0 g, cholesterol 0 mg, fiber 6 g, protein 6 g, carbohydrate 37 g, sodium 401 mg

The broccoli provides a phytonutrient called DIM, which is helpful in estrogen metabolism. Using one whole egg and the whites from three more eggs is a great way to maximize protein and healthy omega-3 fats without losing the potent antioxidant lutein from the yolk.

1.
Heat the oil in a medium nonstick pan over medium heat. Add the onion and cook until translucent, about 4 minutes.

2.
Add the broccoli. Season to taste with salt and black pepper and cook, stirring occasionally, until bright green and soft, 5–6 minutes.

3.
Combine the egg and egg whites in a small bowl and beat until well mixed. Add the eggs to the pan with the broccoli and cook until completely scrambled, 2-3 minutes.

4.
Turn off the heat and sprinkle on the cheese. Toss the scramble until evenly mixed and divide between two plates. Serve each with a slice of toasted gluten-free bread.

Nutritional analysis per serving (½ the scramble and 1 slice gluten-free bread):
calories 271, fat 12 g, saturated fat 4 g, cholesterol 84 mg, fiber 4 g, protein 14 g, carbohydrate 29 g, sodium 613 mg