The Blood Sugar Solution Cookbook (18 page)

Teriyaki is a favorite for kids and adults alike. This tasty dish will go a long way toward pleasing the whole family and keeping you fit and healthy at the same time. But remember, you don’t want to eat red meat too often.

MAKE THE TERIYAKI MARINADE:

Whisk together all of the marinade ingredients in a small bowl until blended.

KABOBS:

1.
Place the vegetables and beef onto eight metal skewers, alternating between the meat and vegetables as you stack them. Place the kabobs in a shallow baking dish and brush them liberally with the teriyaki marinade. Marinate in the refrigerator for at least 2 hours.

2.
Preheat the grill. When hot, brush the grill grates with oil.

3.
Put the kabobs on the grill and pour over any remaining marinade. Cook, turning the kabobs once halfway through the cooking, until cooked to your desired degree of doneness (about 6 minutes total for medium-rare, or 8 minutes for medium.)

4.
When cooked, transfer the kabobs to a platter and let them rest for 3–4 minutes before serving. Uncooked kabobs can be stored in the marinade for up to 24 hours in the refrigerator.

Nutritional analysis per serving (2 kabobs):
calories 323, fat 14 g, saturated fat 5 g, cholesterol 76 mg, fiber 3 g, protein 27 g, carbohydrate 21 g, sodium 708 mg

To really make this a winner for the Blood Sugar Solution, use grass-fed sirloin. Garnish with avocado and fresh salsa.

1.
Heat the oil in a large cast-iron pan over medium-high heat. Once hot, add the onion, garlic, chili powder, cumin, and oregano and cook, stirring frequently, until the onions are soft and starting to caramelize, 6–8 minutes.

2.
Add the beef and season to taste with salt and black pepper. Cook the beef in the spices, breaking it up as it cooks, until brown, 8–10 minutes.

3.
Pour in the beans along with the reserved bean liquid or 1 cup of water if using cooked beans. Use a wooden spoon to lift any browned bits of beef that might be stuck to the bottom of the pan, and stir them into the beans and beef.

4.
Add the hot sauce and lime juice and mix well. Transfer the taco meat to a bowl.

5.
Warm the tortillas on a dry griddle or skillet and fill them with the taco meat. Garnish with a few leaves of cilantro and lime wedges, and serve immediately. Any leftover filling can be refrigerated for up to 3 days.

Nutritional analysis per serving (1 taco):
calories 341, fat 11 g, saturated fat 5 g, cholesterol 75 mg, fiber 15 g, protein 32 g, carbohydrate 37 g, sodium 531 mg

Oregano, parsley, and garlic give your body an anti-inflammatory boost while stimulating your senses. Serve these chickpeas along with your main dish or enjoy them alone as a nutrient-dense snack.

MAKE THE INFUSED OIL:

Combine the oil and lemon zest in a small pot over medium heat. Heat until the oil is warm, about 1 minute. Turn off the heat, and let the pot sit for 1 hour.

MAKE THE CHICKPEAS:

1.
In a medium bowl mix the chickpeas with the herbs until they are fully coated.

2.
Heat the lemon oil in a medium cast-iron pan over medium-high heat. Once the oil is hot add the chickpeas to the pan.

3.
Reduce the heat to medium-low and season the chickpeas to taste with salt and black pepper. Cook, stirring, until the chickpeas are brown and slightly crispy on the edges, about 15 minutes. Transfer to
a plate, let cool briefly, and serve. Any leftovers can be refrigerated for up to 4 days.

Nutritional analysis per serving (½ cup):
calories 80, fat 1 g, saturated fat 0 g, cholesterol 0 mg, fiber 3 g, protein 4 g, carbohydrate 12 g, sodium 133 mg (based on
teaspoon sea salt)

Savory snacks are a real treat, especially when they are as simple to prepare as this one. The tamari and ginger transform everyday edamame into a unique snack that will satisfy both your taste buds and your blood sugar.

1.
Heat the oil in a wok over medium-high heat. Once hot, add the ginger and stir-fry until aromatic, about 30 seconds.

2.
Pour in the edamame and constantly toss them in the ginger for 2–3 minutes.

3.
Add the tamari and maple syrup and toss until the edamame are nicely glazed in the sauce. Serve immediately. Any leftovers can be refrigerated for up to 4 days.

Nutritional analysis per serving (
cup):
calories 122, fat 5 g, saturated fat 0 g, cholesterol 0 mg, fiber 4 g, protein 9 g, carbohydrate 9 g, sodium 318 mg

This simple recipe adds variety and spice to a basic side dish. It can also be cooked in a rice cooker for convenience.

1.
Combine all of the ingredients in a small pot, cover, and bring to a boil over high heat. Reduce the heat to low and simmer, covered, until all of the liquid has evaporated and the rice is tender, 30-35 minutes.

2.
Remove the pot from the heat and let the rice steam with the lid on for 5 minutes.

3.
Remove the bay leaf from the rice and serve hot. Leftover rice can be refrigerated for up to 5 days.

Nutritional analysis per serving (
cup):
calories 193, fat 4 g, saturated fat 1 g, cholesterol 0 mg, fiber 2 g, protein 4 g, carbohydrate 36 g, sodium 132 mg

This simple recipe adds variety and spice to this staple in our side dish category. It can also be cooked in a rice cooker for convenience.

1.
Combine all of the ingredients in a small pot, cover, and bring to a boil over high heat. Reduce the heat to low and simmer, covered, until all of the liquid has evaporated and the rice is tender, 25–30 minutes.

2.
Remove the pot from the heat and let the rice steam with the lid on for 3–4 minutes, then serve. Leftover rice can be refrigerated for up to 5 days.

Nutritional analysis per serving (
cup):
calories 173, fat 1 g, saturated fat 0 g, cholesterol 0 mg, fiber 2 g, protein 4 g, carbohydrate 36 g, sodium 132 mg