The Blood Sugar Solution Cookbook (13 page)

This quick and easy recipe is also affordable, healthy, and simply delicious.

MAKE THE DRESSING:

In a small bowl whisk together the lemon juice and olive oil and season to taste with salt and black pepper.

ASSEMBLE THE SALAD:

In a medium bowl combine the chickpeas, kale, bell pepper, and scallions. Pour the dressing over the vegetables and toss until evenly coated. Serve.

Nutritional analysis per serving (1 cup):
calories 230, fat 10 g, saturated fat 1 g, cholesterol 0 mg, fiber 6 g, protein 8 g, carbohydrate 25 g, sodium 348 mg

This salad is a dynamic mixture of fresh cilantro, garlic, lemon, and peppers that naturally blend together to create a delicious plant-based lunch.

MAKE THE DRESSING:

In a small bowl combine the vegetable broth, garlic, lemon juice, cilantro, oregano, cayenne pepper, red pepper flakes, and salt in a medium bowl. Slowly whisk in the olive oil until the dressing thickens slightly and emulsifies.

ASSEMBLE THE SALAD:

In a large salad bowl, gently mix the beans, pepper, scallions, and onion. Pour the dressing over the beans and vegetables and toss until everything
is evenly dressed. Serve. Leftover black-eyed pea salad can be refrigerated for up to 4 days.

Nutritional analysis per serving (1 cup):
calories 178, fat 4 g, saturated fat 0 g, cholesterol 0 mg, fiber 7 g, protein 10 g, carbohydrate 28 g, sodium 322 mg

In this citrus-scented salad, the orange and coriander marry well together. Try this refreshing salad the next time you want to expand your repertoire of preparing cruciferous vegetables.

1.
Combine the cabbage, olive oil, vinegars, and orange zest in a large bowl.

2.
Add the coriander and season to taste with salt and black pepper. Toss until well mixed.

3.
Refrigerate for 1 hour, then add the cilantro. Serve chilled.

Nutritional analysis per serving (1 cup):
calories 73, fat 7 g, saturated fat 1 g, cholesterol 0 mg, fiber 1 g, protein 1 g, carbohydrate 2 g, sodium 125 mg

Tofu contains isoflavones, plant compounds that may help balance women’s health. The lean protein from tofu coupled with the healthy fat from the walnut oil make this salad a wonderful addition to your anti-inflammatory lifestyle.

MAKE THE DRESSING:

Combine the vinegar, garlic, and herbs in a blender. Blend on medium speed and slowly pour in the oil. Season to taste with salt and black pepper and blend for 2 minutes until well mixed and emulsified.

ASSEMBLE THE SALAD:

In a large bowl combine all of the salad ingredients except the lettuce, and stir until well mixed. Pour most of the dressing over the salad and gently toss until well coated. Taste and add more dressing until as dressed
as you desire. Refrigerate for 2 hours and serve each portion over 2–3 lettuce leaves. Any leftovers can be refrigerated for up to 4 days.

Nutritional analysis per serving (1½ cups):
calories 191, fat 6 g, saturated fat 1 g, cholesterol 0 mg, fiber 8 g, protein 12 g, carbohydrate 23 g, sodium 45 mg

This fast, simple salad is a delicious and refreshing way to enjoy shrimp for lunch or dinner. The flavors of mango, lime, and sesame give it a sweet, tangy, delectable taste.

In a medium bowl, combine all of the ingredients except for the lettuce. Toss well. Arrange the lettuce on two salad plates. Top with the shrimp and avocado salad and serve.

Nutritional analysis per serving (2 cups):
calories 303, fat 11 g, saturated fat 2 g, cholesterol 224 mg, fiber 4 g, protein 27 g, carbohydrate 28 g, sodium 270 mg

The turmeric in these vegetarian cutlets is just one of the many magical ingredients that make this a remarkable, anti-inflammatory meal. These cutlets are a creative way to explore Indian cooking. Be sure to make the cilantro chutney to add extra zing.

MAKE THE CUTLETS:

1.
Combine the quinoa, beans, and lentils in a medium bowl and set aside.

2.
Heat 1 tablespoon of the oil in a large cast-iron pan over medium heat. When the oil is hot, toast the cumin and turmeric until the cumin begins to pop. Immediately add the onion, ginger, and serrano pepper and cook, stirring, until the onions begin to brown, 5–6 minutes. Season the mixture with a large pinch of salt and black pepper, and add the kale, broccoli, and bell pepper. Cook, stirring, until the vegetables soften slightly, 2–3 minutes. Turn off the heat.

3.
Add the onion and kale mixture to the bowl with the quinoa and beans, and mash them together using a large fork. Once the mixture is smooth, check it for seasoning and add additional salt or black pepper if desired.

4.
Put the garbanzo bean flour on a small plate. Form the bean mixture into 4 equal patties and dredge them in flour on both sides.

5.
Heat the cast-iron pan again over medium heat and add the remaining ¼ cup oil. Shallow-fry the cutlets until brown and crisp, 3–4 minutes per side. Let the cutlets rest while you make the chutney.

MAKE THE CHUTNEY:

Combine all of the chutney ingredients in a food processor and pulse until smooth but thick.

ASSEMBLE THE CUTLETS:

Place a large handful of bean sprouts on each plate, lay a cutlet on top of the sprouts, and top each portion with cilantro chutney. Serve immediately. Uncooked cutlets and leftover chutney can be stored in the refrigerator for up to 4 days.

Nutritional analysis per serving (1 cutlet):
calories 175, fat 8 g, saturated fat 1 g, cholesterol 0 mg, fiber 7 g, protein 6 g, carbohydrate 21 g, sodium 604 mg

This is a simple stir-fry to prepare anytime you want something fragrant and delicious to permeate the walls of your home. The broccoli contributes cancer-fighting glucosinolates and the chili flakes give your metabolism a boost.

MAKE THE SAUCE:

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

MAKE THE STIR-FRY:

1.
Heat the oil in a large wok over medium-high heat. Add the onion, garlic, and ginger to the hot oil and stir-fry until soft and fragrant, 1–2 minutes.

2.
Stir in the broccoli and stir-fry until it turns a brighter shade of green, 2–3 minutes.

3.
Add the carrots, celery, bell pepper, and peas and stir-fry until the vegetables have softened, 3–4 minutes.

4.
Once the broccoli is tender, turn the heat to high and add the quinoa and reserved sauce. Toss the vegetables and the quinoa until they are evenly mixed and the quinoa is slightly crispy. Check for seasoning and add more tamari, salt, and black pepper if desired.

5.
Transfer to a platter and serve alongside your protein of choice. Any leftovers can be refrigerated for up to 4 days.

Nutritional analysis per serving (1 cup):
calories 227, fat 8 g, saturated fat 1 g, cholesterol 0 mg, fiber 8 g, protein 8 g, carbohydrate 33 g, sodium 429 mg