The Blood Sugar Solution Cookbook (16 page)

Dill and lemon are a refreshing addition to the salmon. Toasting the sesame seeds and rice brings out a subtle nutty flavor, which perfumes this dish. Everyone will congregate in the kitchen to soak in the aromas.

1.
Soak the rice for 2-3 hours in enough fresh water to cover by two inches. Drain well and set aside.

2.
Preheat the oven to 400°F.

3.
Lay the salmon fillets on a cutting board and brush them with 1 teaspoon of the sesame oil. Season both sides with the dill and salt and black pepper to taste, and squeeze lemon juice over them. Let them sit while you prepare the rice.

4.
Heat the coconut oil in a small pot over medium-high heat. Add the rice and sesame seeds and toast, stirring constantly, for 3–5 minutes. Pour in 1½ cups of the broth and add a pinch of salt to the rice. Reduce the heat to low, cover, and simmer until the rice absorbs all of the liquid, 50-55 minutes. Just before the rice is finished cooking, add the chickpeas. Put the cover back on and let the chickpeas steam briefly to warm up.

5.
After allowing the salmon to marinate for a few minutes, place it on a lightly greased baking sheet and bake until cooked through, 8–10 minutes.

6.
While the salmon is cooking, heat the remaining 1 teaspoon sesame oil in a medium pot over medium heat. Add the garlic and cook for about a minute. Pour in the remaining vegetable broth and add the collard greens. Cook until the leaves wilt, about 3 minutes.

7.
To serve, lay down a bed of rice and collards on each plate and place the salmon on top. Garnish with a few leaves of cilantro and serve hot. Any leftovers can be refrigerated for up to 3 days.

Nutritional analysis per serving (½ recipe):
calories 457, fat 21 g, saturated fat 5 g, cholesterol 54 mg, fiber 10 g, protein 30 g, carbohydrate 39 g, sodium 313 mg

Omega-3 fats from the salmon, fiber from the asparagus, and carotenoids from the sweet potatoes make this a diabesity-fighting complete meal. Enjoy it any night of the week.

1.
Preheat the oven to 425°F.

2.
Line a baking sheet with parchment paper. Place the sweet potato and onion slices on the parchment in a single layer. Drizzle with olive oil and sprinkle with salt. Bake for 15 minutes.

3.
Meanwhile, mix the garlic, dry mustard, lemon juice, and rosemary to make a paste. Set aside.

4.
Remove the baking sheet from the oven, and place the asparagus on the parchment next to the sweet potatoes and onions. Sprinkle the lemon zest on the asparagus. Lay the salmon on top of the asparagus and onions. Spread the mustard paste on top of the salmon.

5.
Return the sheet to the oven and roast for 12 minutes. The salmon is done when the flesh flakes with gentle pressure. Serve the salmon on
top of the asparagus, sweet potatoes, and cooked onions. Any leftovers can be refrigerated for up to 3 days.

Nutritional analysis per serving (4 ounces salmon, 1½ cups vegetables):
calories 358, fat 18 g, saturated fat 3 g, cholesterol 23 mg, fiber 5 g, protein 34 g, carbohydrate 17 g, sodium 362 mg

Crispy on the outside from the sesame crust yet flaky, moist, and delicate inside, this fish is simple and fast to make. Serving over the crunchy bok choy adds contrast in texture and balance.

MAKE THE WILD RICE
:

Put the wild rice, salt, and water in a medium saucepan and bring to a boil. Reduce the heat, cover, and simmer for 50-55 minutes.

MAKE THE SOLE:

1.
Place the sesame seeds on a plate. Lightly rub the sole with 1 tablespoon of the sesame oil. Press the sole onto the sesame seeds to form a crust. Set aside.

2.
Heat a large skillet over medium-high heat. Add the remaining 1 tablespoon sesame oil and swirl it around the skillet to distribute evenly. Carefully lay the sole in the skillet. Cook the fish until golden brown, approximately 2–3 minutes, leaving it undisturbed to ensure
a crunchy crust. Using a fish spatula, turn the sole over and brown the other side for 2–3 minutes. The fish should flake apart with gentle pressure when done. Remove the sole from the pan and set on a plate.

3.
Add the bok choy, garlic, and ginger to the skillet. Toss well, until the bok choy begins to wilt. Season to taste with salt and black pepper. Place the bok choy and steamed wild rice on plates and serve the fish on top. Any leftovers can be refrigerated for up to 4 days.

Nutritional analysis per serving (4 ounces sole, ½ cup rice):
calories 469, fat 25 g, saturated fat 3 g, cholesterol 81 mg, fiber 5 g, protein 37 g, carbohydrate 26 g, sodium 265 mg

Plum tomatoes are also called Roma tomatoes. They are available year-round and are versatile and flavorful. Tomatoes are a rich source of the famous carotenoid lycopene, recognized for its cancer-preventive benefits. The extra-virgin olive oil in this recipe ensures that this fat-soluble nutrient will be absorbed better. Think pink when it comes to fruit sources of lycopene.

MAKE THE WILD RICE:

Put the wild rice, salt, and water in a medium saucepan and bring to a boil. Reduce the heat, cover, and simmer for 50–55 minutes.

MAKE THE SOLE:

1.
Preheat the oven to 450°F.

2.
Place a piece of parchment paper on a baking sheet. Lay the sole pieces on the paper, about 5 inches apart.

3.
Place the sliced shallot on top of the sole, followed by the tomatoes. Lay the green beans next to the sole.

4.
Sprinkle the fish and green beans with the oregano and salt and black pepper to taste. Drizzle with the olive oil. Bake until the fish flakes apart when tested with a fork, 8–10 minutes.

5.
Make a bed of wild rice on a platter and place the fish and green beans on top of the rice. Serve immediately. Any leftovers can be refrigerated for up to 3 days.

Nutritional analysis per serving (4 ounces sole, ¾ cup green beans):
calories 363, fat 10 g, saturated fat 0 g, cholesterol 54 mg, fiber 11 g, protein 29 g, carbohydrate 33 g, sodium 213 mg

Watercress is great for detoxification. The cardamom and walnut oil add body and complement the fresh taste of the tarragon. This salad is perfect for those who enjoy a little crunch.

Combine all of the ingredients in a large salad bowl and toss together until evenly mixed. Serve.

Nutritional analysis per serving (½ cup chicken, 2 cups salad):
calories 400, fat 24 g, saturated fat 2 g, cholesterol 68 mg, fiber 5 g, protein 32 g, carbohydrate 18 g, sodium 136 mg

In this gluten-free version of the classic chicken stir-fry, substitute gluten-free tamari for soy sauce. The red chili garlic sauce adds dimension and spice. If you like it hot, add another teaspoon. Serve over hot brown rice if desired.

MAKE THE CHICKEN:

In a medium bowl whisk together the tamari, rice wine vinegar, sesame oil, and arrowroot. Add the chicken and set aside to marinate for 15–20 minutes.

MAKE THE SAUCE:

In a small bowl whisk together all of the sauce ingredients and set aside.

MAKE THE STIR-FRY:

1.
Heat the oil in a wok over high heat. Add the red pepper flakes, ginger, garlic, and scallions and stir-fry, stirring constantly, for 2–3 minutes.

2.
Drain the excess marinade from the chicken and add the chicken to the wok. Stir-fry the chicken in the aromatics until mostly cooked through, 1–2 minutes. Pour in the reserved sauce and add the water chestnuts. Finish cooking the chicken in the sauce until it glazes nicely, 3–4 minutes.

3.
Reduce the heat to medium and transfer the chicken to a platter, leaving behind as much sauce as possible in the wok.

4.
Add the spinach to the wok and stir-fry until it wilts, 3–4 minutes.

5.
Serve the chicken with the spinach on the side. Garnish with chopped peanuts. Any leftover stir-fry can be refrigerated for up to 4 days.

Nutritional analysis per serving (1½ cups):
calories 215, fat 10 g, saturated fat 1 g, cholesterol 0 mg, fiber 8 g, protein 9 g, carbohydrate 25 g, sodium 155 mg