The Blood Sugar Solution Cookbook (25 page)

A simple, delicious, protein- and omega-3-rich addition to any meal.

1.
Preheat the oven to 425
°
F. Lightly grease a baking sheet with the oil and put it in the oven on the top rack to preheat.

2.
In a medium bowl, shred the salmon into small flakes with two forks. (If using canned salmon, pour the liquid from the can into the bowl, too.)

3.
Add the onion, egg, almonds, salt, and pepper and mix well.

4.
Stir in the almond meal. Test the mixture to see if it holds its shape when formed: take a small handful of salmon and try to form it into a small patty. If it holds its shape and doesn’t seem to be falling apart, don’t add any more almond meal. If it is still loose and mushy, add a couple more tablespoons of almond meal, mix, and test again. Once you are able to shape the salmon cakes, form two large, equal patties.

5.
Season both sides of the cakes to taste with salt and black pepper and put them on the preheated baking sheet. Slide the tray back into the oven and bake on the top rack for 20 minutes, turning the cakes once after the first 10 minutes of cooking.

6.
Remove the salmon cakes from the oven when they are golden brown and slightly crisp on both sides. Let them cool for 5 minutes on a wire rack before serving. Serve with the lemon wedges.

Nutritional analysis per serving (1 cake):
calories 432, fat 31 g, saturated fat 4 g, cholesterol 93 mg, fiber 5 g, protein 23 g, carbohydrate 12 g, sodium 107 mg

This crispy, crusty salmon, rich with the nutty flavor of lentils, is full of protein, fiber, nutrients, and minerals—many important things missing from our diet. The lemon zest makes it especially refreshing. Sumac, typical in Middle Eastern cuisine, is used to add freshness and lemon essence. Great on hummus!

MAKE THE SALMON:

1.
Combine the almonds, lemon zest, and parsley in a food processor and pulse until finely ground. You want the mixture to be as fine as fresh breadcrumbs. Spread it out on a large plate.

2.
Remove any pin bones from the salmon fillets and pat them dry with a paper towel. Season both sides of the fillets with the salt and black pepper.

3.
Put the salmon fillets, flesh side down, on the plate of ground almonds. (You do not want to crust the skin side.) Press the salmon into the almond mixture. Transfer to a clean plate, skin side down.

4.
Heat the grapeseed oil in a large cast-iron pan or sauté pan over medium-high heat. Once the oil is very hot, carefully place the fillets skin-side down in the pan. Cook without disturbing the fillets until the skin is crispy and golden brown and it releases from the pan easily, about 6 minutes.

5.
Carefully turn over the fillets with two spatulas and cook until the almond crust is golden brown and the fish is as done as you like, 3–4 minutes. Let the fish rest for 3 minutes before serving.

MAKE THE DRESSING:

While the salmon is resting, combine the lemon juice, apple cider vinegar, parsley, and sumac in a blender. Turn the blender on medium speed, slowly drizzle in the oil, and season to taste with salt and black pepper. Blend for 1 minute.

ASSEMBLE THE SALAD:

1.
Combine all of the salad ingredients in a bowl, pour in half of the dressing, and gently toss the salad. Taste and add more dressing as desired.

2.
Lay half of the salad out onto each plate to form a bed and place a warm salmon fillet on top. Serve immediately.

Nutritional analysis per serving (1 fillet, 1 cup salad):
calories 520, fat 28 g, saturated fat 4 g, cholesterol 61 mg, fiber 13 g, protein 33 g, carbohydrate 28 g, sodium 643 mg

Salmon is a favorite of mine because it is high in orange carotenoids (from the salmon eating the algae at the bottom of the sea) and rich in omega-3 fats—both have anti-inflammatory properties and antioxidants. This is an easily digested, blood-sugar-balancing, delicious source of protein.

1.
Preheat the oven to 275°F. Lightly grease a small baking sheet with ½ teaspoon of the oil and set aside.

2.
In a small bowl combine the thyme, lemon zest, and the remaining 1 teaspoon oil, and whisk until well mixed.

3.
Remove any pin bones from the salmon and pat it dry with a paper towel. Season both sides of the fillet with the salt and black pepper. Spread the thyme-oil mixture on both sides of the fillet and transfer it, skin side down, to the greased baking sheet.

4.
Cook the fillet until the center is just opaque, about 15 minutes. Serve with the lemon wedges.

Nutritional analysis per serving (½ fillet):
calories 205, fat 10 g, saturated fat 3 g, cholesterol 70 mg, fiber 1 g, protein 51 g, carbohydrate 2 g, sodium 56 mg

This flaky, moist fish is an excellent source of omega-3 fatty acids, which turn down inflammation and increase vitality.

1.
Preheat the oven to 350°F. Grease a baking sheet with 1 teaspoon of the oil and set aside.

2.
Combine the garlic, remaining 2 teaspoons olive oil, lemon juice, herbs, salt, and pepper in a bowl and stir until well mixed.

3.
Place the salmon fillets, skin side down, on the baking sheet and evenly spread the herb mixture over the tops. Bake until the fish flakes easily when tested with a fork, 15–20 minutes.

4.
Transfer to a platter and serve. Leftover salmon can be refrigerated overnight but is best when served the same day.

Nutritional analysis per serving (1 fillet):
calories 196, fat 11 g, saturated fat 2 g, cholesterol 62 mg, fiber 0 g, protein 23 g, carbohydrate 1 g, sodium 52 mg

Mustard and mint are classic flavors to serve with salmon. The result is a fresh, tangy, healthful dish loaded with omega-3 fats.

1.
Preheat the grill. (If you don’t have access to a grill, use the broiler element in your oven.)

2.
Combine the mint, mustard, 2 tablespoons of the olive oil, and the lemon juice in a small food processor or blender and purée until smooth. Refrigerate for 15–20 minutes so the flavors will meld.

3.
Run the salmon fillets under cold running water and pat them dry. Rub the salmon with the remaining 2 teaspoons olive oil and season to taste with salt and black pepper.

4.
Lightly oil the grill grates and grill the salmon until it reaches the desired doneness (about 3 minutes per side for medium-rare).

5.
Serve the salmon with the mustard-mint sauce and the steamed broccoli.

Nutritional analysis per serving (1 fillet, ¾ cup broccoli):
calories 310, fat 14 g, saturated fat 3 g, cholesterol 65 mg, fiber 3 g, protein 33 g, carbohydrate 8 g, sodium 256 mg

Spices are a wonderful way to enhance your diet with extra phytochemicals and antioxidants. Ingredients such as cilantro, jalapeños, cumin, and peppercorns have very powerful medicinal effects on your body. And the good news is that they make your chicken taste fabulous!

MAKE THE VERDE SAUCE:

1.
Heat the broth in a medium pot over high heat. Once it boils, reduce the heat to medium-low and add the tomatillos, jalapeños, and garlic cloves. Cook at a brisk simmer until the vegetables are soft, 5–6 minutes.

2.
Transfer the contents of the pot to a blender. Add the onion, cilantro, cumin, lime juice, salt, and black pepper while the blender is running. Blend until smooth, about 2 minutes. Set aside.

MAKE THE CHICKEN:

1.
Heat the oil in a large sauté pan over medium-high heat. Season the chicken breasts generously with salt and black pepper and add them to
the hot pan. Cook until all the chicken pieces are brown, about 3 minutes per side.

2.
Reduce the heat to low and add the blended verde sauce. Cover the pan and simmer until the chicken is very tender, 20–25 minutes.

3.
Shred the chicken with two forks and serve in the verde sauce. Any leftover chicken can be refrigerated for up to 3 days.

Nutritional analysis per serving (1½ cups shredded chicken and sauce):
calories 272, fat 11 g, saturated fat 2 g, cholesterol 73 mg, fiber 3 g, protein 30 g, carbohydrate 12 g, sodium 188 mg

The nutty crust enveloping this chicken ensures it will be moist and tender. Using almond meal lowers the glycemic load and adds flavor, fiber, and protein to satisfy you with each mouth-watering bite.

1.
Preheat the oven to 350°F. Oil a baking sheet with 1 teaspoon oil and set it aside.

2.
Place the chicken breasts between two sheets of plastic wrap or parchment paper and pound them with a kitchen mallet until the pieces are approximately ½ inch thick.

3.
Pour the flax and almond meal into a small bowl and stir until evenly mixed.

4.
In another small bowl, combine all of the remaining ingredients. Add the chicken breasts to this mixture and toss them until coated. (If time allows, marinate the chicken in the mixture for 10–15 minutes to further enhance flavor.)

5.
Remove the chicken pieces from the marinade and transfer them to the baking sheet. Sprinkle half of the almond/flax crust over the tops of the chicken breasts and gently press the crust into each piece until
evenly coated. Carefully turn the chicken over and repeat the process with the remaining almond/flax mixture.

6.
Put the baking sheet into the oven on the top rack and bake until the juices run clear, 20–30 minutes. Any leftover chicken can be refrigerated for up to 3 days.

Nutritional analysis per serving (1 breast):
calories 349, fat 18 g, saturated fat 2 g, cholesterol 82 mg, fiber 6 g, protein 40 g, carbohydrate 8 g, sodium 197 mg