Read The Blood Sugar Solution Cookbook Online
Authors: Mark Hyman
Tags: #Health & Fitness / Diets, #Cooking / Health & Healing - Low Carbohydrate
The Blood Sugar Solution Cookbook (10 page)
INTRODUCTION
The Basic Plan is designed for those with mild diabesity, those who are just beginning down the road to pre-diabetes and diabetes. Taking the quiz in
Chapter 1
will help you select the best starting place for doing the Blood Sugar Solution and guide you toward the best use of this cookbook.
The Basic Plan includes small amounts (½ cup a day) of gluten-free whole grains such as brown or black rice, quinoa or buckwheat. It also allows for starchy vegetables such as sweet potatoes or winter squash and a little more variety of fruit. This is a plan that, in fact, can be followed for life by most people with an occasional treat (which is why I added the reintroduction and dessert sections!). Controlling insulin and blood sugar is the key to staying at a healthy weight and avoiding most of the disease of aging, including heart disease, stroke, dementia, and even many cancers. Your body will be the best guide and indicator of success. It is the best feedback system for what works and what doesn’t.
If you find you follow the Basic Plan, and don’t get the results you want in terms of health, weight loss, or blood sugar control, then move to the Advanced Plan. Of course, you can combine recipes from any section and may use any recipes in the Advanced section if you are on the Basic Plan, and I encourage you to do so for variety and fun.
LTRA
S
HAKE
Serves: 1
Prep time: 5 minutes
Level: Easy
Budget: $
This shake provides all of the essential protein, omega-3 fatty acids, fiber, antioxidants, and phytonutrients for detoxification. It will balance your blood sugar and help you maintain a healthy blood sugar level throughout the day.
- 2 scoops rice, hemp, or pea protein powder (any good quality plant protein powder will do)
- 1 tablespoon flaxseed oil–borage oil combination
- 2 tablespoons ground flaxseeds
- ½ cup frozen or fresh noncitrus fruit such as blueberries, cherries, raspberries, peaches, pears, or strawberries
- 6 ounces water
- 1 tablespoon nut butter (almond, macadamia, cashew, pecan, or sunflower seed) or ¼ cup nuts (such as almonds, walnuts, pecans, cashews, or any combination) soaked in water overnight (optional)
- handful of ice if using non-frozen fruit
Combine all of the ingredients in a blender. Blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more water until you reach a thick but drinkable consistency.
Nutritional analysis per serving (1 cup):
calories 377, fat 17 g, saturated fat 3 g, cholesterol 0 mg, fiber 14 g, protein 12 g, carbohydrate 47 g, sodium 129 mg
OPEYE THE
S
AILOR
E
NERGY
B
OOST
Serves: 2
Prep time: 5 minutes
Level: Easy
Budget: $
This is a wonderful breakfast, full of unusual breakfast ingredients, including chia seeds, avocados, and spinach mixed up into a super smoothie with the right amount of phytochemicals and protein. And it’s low in sugar, too.
- 1 cup water
- 1 cup unsweetened almond milk
- 1 small apple, cored
- flesh of ½ avocado
- ½ tablespoon chia seeds
- 1 date, pitted
- juice of ½ lemon
- 2 cups baby spinach
- ½ teaspoon ground cinnamon
- 4 ice cubes
Combine all of the ingredients in a blender and blend on high speed until smooth, 1–2 minutes. If the shake is too thick, thin it with more ice or almond milk—it should be thick but drinkable. Serve chilled.
Nutritional analysis per serving (1 cup):
calories 166, fat 10 g, saturated fat 1 g, cholesterol 0 mg, fiber 8 g, protein 3 g, carbohydrate 24 g, sodium 118 mg
ASPBERRY
B
ANANA
C
REAM
P
IE
S
MOOTHIE
Serves: 2
Prep time: 5 minutes
Level: Easy
Budget: $
A creative way to eat your greens along with phytochemicals from berries.
- ½ cup frozen blueberries
cup frozen raspberries- 4 frozen strawberries
- ½ large frozen banana
- 10 unsalted almonds
- 8 walnuts
- ½ teaspoon spirulina powder
- 1 teaspoon green powder
Combine all of the ingredients in a blender and add just enough water to cover them. Blend on high speed until smooth, 1–2 minutes. If the smoothie is too thick, thin it with a little water—it should be thick but drinkable. Serve chilled.
Nutritional analysis per serving (½ cup):
calories 178, fat 8 g, saturated fat 1 g, cholesterol 0 mg, fiber 6 g, protein 6 g, carbohydrate 25 g, sodium 22 mg
REEN
C
HIA
P
ORRIDGE
Serves: 1
Prep time: 5 minutes
Level: Easy
Budget: $
Combining nuts, avocados, chia seeds, spinach, and berries in a blender makes a fantastic and satisfying breakfast.
- 1 cup water
- 5 almonds (soaked), walnuts, or cashews
- flesh of ½ avocado
- ½ banana
- 1 tablespoon chia seeds
- 1½ cups baby spinach
- ¼ cup raspberries, for garnish
- 1 tablespoon bee pollen (optional, for garnish)
Combine the water, nuts, avocado, banana, chia seeds, and spinach in a blender. Blend on high speed until smooth and creamy. Garnish with raspberries and bee pollen (if using) and serve.
Nutritional analysis per serving (2 cups):
calories 316, fat 18 g, saturated fat 2 g, cholesterol 0 mg, fiber 14 g, protein 10 g, carbohydrate 40 g, sodium 53 mg
R
. H
YMAN’S
C
HINESE
E
GGS AND
G
REENS
Serves: 3
Prep time: 15 minutes
Cook time: 20 minutes
Level: Easy
Budget: $
A savory way to enjoy omega-3 eggs. The juiciness of the tomatoes makes this feel like an indulgent breakfast, but it takes only minutes to prepare. Cooking tomatoes in a little healthy oil enhances their nutritional value and increases the availability of their potent cancer-fighting lycopene.
- 3 tablespoons extra-virgin olive oil
- 12 garlic cloves, chopped
- 6 large eggs, beaten
- 1 (16-ounce) can chopped plum tomatoes, undrained
- 1 tablespoon toasted sesame oil
- 1 tablespoon reduced-sodium, gluten-free tamari
- 1 teaspoon Worcestershire sauce
- 1 cup cooked black rice
- 6 cups baby spinach, pre-steamed
1.
Heat the oil in a large nonstick pan or wok over medium-high heat. Add the garlic and cook until aromatic, 1–2 minutes.
2.
Pour the eggs into the pan and cook them, undisturbed, until no egg liquid remains. This takes about 1–2 minutes. Flip the omelet over carefully and cook the other side for 1–2 minutes. When cooked through, use a spatula to cut the omelet into 2-inch pieces.
3.
Pour the tomatoes, along with their juices, over the eggs and add the sesame oil, tamari, and Worcestershire sauce. Simmer the eggs in the sauce for 10 minutes.
4.
Remove the pan from the heat and serve the eggs and tomatoes over black rice with steamed spinach on the side. Leftover eggs can be refrigerated for up to 2 days.
Nutritional analysis per serving (¾ cup egg mixture,
cup rice):
calories 462, fat 29 g, saturated fat 6 g, cholesterol 430 mg, fiber 4 g, protein 20 g, carbohydrate 36 g, sodium 532 mg
EARTY
L
ENTIL
S
OUP
Serves: 4
Prep time: 10 minutes
Cook time: 35 minutes
Level: Easy
Budget: $
Lentils are a wonderful source of minerals, nutrients, fiber, and protein, and they are a staple in many cultures. They provide a nutty, sweet, deeply satisfying flavor.
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon dried basil
- 1 small yellow onion, finely chopped
- 2 large carrots, peeled and finely chopped
- sea salt and freshly ground black pepper
- 8 cups low-sodium vegetable broth
- 1 cup dried lentils
- cup uncooked long-grain brown rice
- 1 (28-ounce) can crushed tomatoes
1.
Heat the oil in a medium pot over medium-high heat. After a minute add the basil and let it infuse for 30 seconds while stirring.
2.
Add the onions and carrots and season to taste with salt and black pepper. Cook, stirring occasionally, until the vegetables are soft, 5–6 minutes.
3.
Pour in the broth and add the lentils, rice, and tomatoes. Bring to a boil and reduce the heat to low. Simmer with the lid slightly ajar for 20–25 minutes.
4.
Remove the pot from the heat and taste for seasoning. Add more salt and black pepper if desired. Serve immediately. Store any leftovers in the refrigerator for up to 4 days or in the freezer for up to 4 months.
Nutritional analysis per serving (1½ cups):
calories 221, fat 3 g, saturated fat 0 g, cholesterol 0 mg, fiber 13 g, protein 11 g, carbohydrate 38 g, sodium 605 mg
EARTY
K
ALE
S
TEW
Serves: 6
Prep time: 15 minutes
Cook time: 25 minutes
Level: Moderate
Budget: $
The rosemary, thyme, garlic, and turmeric in this comforting vegetable stew combine to help calm inflammation.
- 2 cups cooked red kidney beans or 1 (15-ounce) can red kidney beans, rinsed and drained
- 3 cups low-sodium chicken broth
- 1 cup dried lentils
- 1 large bunch kale, stemmed and chopped
- 1 (28-ounce) can diced tomatoes, undrained
- 4 celery ribs, chopped
- 2 medium yellow onions, chopped
- 4 large carrots, peeled and chopped
- 3 garlic cloves, minced
- 8 large portobello mushrooms, chopped
- 1 bay leaf
- 1 tablespoon dried rosemary
- 1 tablespoon dried thyme
- 1 tablespoon ground turmeric
- sea salt and freshly ground black pepper
1.
Combine all of the ingredients in a medium pot, cover, and simmer gently until the lentils are cooked and the vegetables are very tender, 20–25 minutes.
2.
Transfer half of the stew to a blender and blend on high speed until smooth, about 2 minutes. Pour the blended soup back into the pot with the remaining stew and stir until evenly combined. (Or use a handheld immersion blender to purée some of the soup right in the pot.) Check for seasoning and add salt and black pepper if desired. Serve hot. Any leftovers can be refrigerated for up to 4 days.
Nutritional analysis per serving (1 cup):
calories 241, fat 1 g, saturated fat 0 g, cholesterol 0 mg, fiber 16 g, protein 14 g, carbohydrate 44 g, sodium 115 mg