The End of Diabetes (23 page)

Serve, garnished with parsley.

* If the beans are not presoaked, increase cooking time and use 8–10 cups water.

 

Quick and Creamy Vegetable Bean Soup

Serves: 8

4 cups low-sodium or no-salt-added vegetable broth

2 cups frozen broccoli florets

2 cups frozen chopped organic spinach

2 cups carrot juice

1 cup frozen chopped onions

4 (15-ounce) cans cannellini beans or other white beans, no salt, drained

3 fresh tomatoes, chopped

1 bunch fresh basil, chopped

4 tablespoons VegiZest or other no-salt seasoning blend

1 teaspoon garlic powder

1 teaspoon Italian seasoning

½ cup raw cashews

¼ cup pine nuts

In a soup pot, combine all ingredients except cashews and pine nuts. Cover and simmer for 30–40 minutes. Transfer ¼ of the soup mixture to a high-powered blender, add cashews and pine nuts, and blend. Return blended mixture back to the soup pot, and serve.

 

Tomato Bisque

Serves: 8

3 cups carrot juice

1½ pounds fresh tomatoes, chopped, or 1 (28-ounce) can San Marzano tomatoes

¼ cup chopped sun-dried tomatoes

2 organic celery ribs, chopped

1 small onion, chopped

1 leek, chopped

1 large shallot, chopped

3 cloves garlic, chopped

2 tablespoons VegiZest or other no-salt seasoning blend

1 teaspoon crumbled dried thyme

1 small bay leaf

½ cup raw cashews

¼ cup chopped fresh basil

1 (5-ounce) bag organic baby spinach

In a large saucepan, add carrot juice, fresh and sun-dried tomatoes, celery, onion, leek, shallot, garlic, VegiZest, thyme, and bay leaf. Simmer for 30 minutes. Discard bay leaf. With a slotted spoon, remove 2 cups of vegetables and set aside. Transfer remaining soup to a food processor, add cashews, and puree until smooth. Return puree to pot and add soup vegetables to make a creamy bisque with chunks of vegetables. Stir in basil and spinach and let them wilt. Serve.

 

MAIN DISHES

 

Asparagus Polonaise

Serves: 4

2 bunches asparagus

7 ounces (or half 15.5 ounce package) soft tofu

1 tablespoon lemon juice

2 pitted dates

1 clove garlic, chopped

½ cup fresh chopped parsley

½ cup unsweetened soy, hemp, or almond milk

Cut tough ends off asparagus and steam until tender (about 8 minutes). In a food processor or high-powered blender, blend tofu, lemon juice, dates, garlic, parsley, and milk until smooth. Pour over asparagus, and serve.

 

The Big Veggie Stir-Fry

Serves: 4

1 tablespoon minced fresh ginger

2 cloves garlic, minced

2 tablespoons tahini

¼ teaspoon hot pepper flakes

¼ cup pineapple juice

2 tablespoons rice vinegar

2 teaspoons reduced-sodium soy sauce

1½ cups water

1 (8-ounce) tofu, cut into 1-inch cubes

5 cups broccoli florets

2 cups chopped bok choy

1 zucchini, chopped

1 red bell pepper, chopped

4 cups shredded cabbage

2 stems lemongrass, thinly sliced

2 teaspoons cornstarch

4 scallions, chopped

2 tablespoons sesame seeds

In a small bowl, combine ginger, garlic, tahini, hot pepper flakes, pineapple juice, rice vinegar, soy sauce, and ¼ cup water. Set aside.

Rub a large wok with oil and stir-fry tofu over high heat for 5 minutes or until slightly browned. Transfer to a bowl and tent to keep warm.

To the wok, add broccoli, bok choy, zucchini, red pepper, cabbage, and lemongrass along with ¾–1 cup of water. Cover and cook over medium-high heat, stirring occasionally, until crisp but tender (about 10 minutes). Stir tofu into veggie mixture in wok and add sauce mixture. Stir-fry until heated through (about 2 minutes).

In a small bowl, combine cornstarch and 3 tablespoons water and stir into wok. Cook until thickened (2–3 minutes). Additional water may be added to adjust consistency. Top with scallions and sesame seeds. Serve over Herbed Barley and Lentils.

Note:
Substitute 1 chicken breast, cut into strips, shrimp, or scallops for tofu if you wish.

 

Black Bean Lettuce Bundles

Serves: 4

1½ cups cooked black beans or 1 (15-ounce) can, no salt added

½ large avocado

½ green bell pepper, chopped

3 scallions, chopped

⅓ cup chopped fresh cilantro

2 tablespoons lime juice

1 teaspoon cumin

2 cloves garlic, minced

⅓ cup mild salsa, low sodium

8 large romaine lettuce leaves

With a fork, mash beans and avocado together. In a medium bowl, combine the mash with remaining ingredients, except lettuce, and mix. Place approximately ¼ cup of filling in center of lettuce leaf, roll like a tortilla, and eat.

 

Braised Baby Bok Choy

Serves: 4

8 baby bok choy or 3 regular bok choy

1 tablespoon Bragg Liquid Aminos or low-sodium soy sauce

1 tablespoon un-hulled sesame seeds, lightly toasted

Cover bottom of large skillet with ½ inch water. Cut baby bok choy in half lengthwise, or cut regular bok choy into chunks, and add to the water. Drizzle with liquid aminos. Cover and cook on high heat until bok choy is tender (about 6 minutes).

Lightly toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently.

Plate the bok choy and top with toasted sesame seeds.

 

California Creamed Kale

Serves: 4

2 bunches kale, tough stems removed, chopped

1 cup raw cashews

1 cup unsweetened soy, almond, or hemp milk

4 tablespoons onion flakes

1 tablespoon VegiZest or no-salt seasoning blend (optional)

Place kale in a large steamer pot. Steam until soft (10–20 minutes).

Meanwhile, place remaining ingredients in a high-powered blender and blend until smooth.

Place steamed kale in colander and press with a clean dish towel to remove some of the excess water. Coarsely chop the kale, transfer it to a bowl, and mix it with the cream sauce.

Note:
Sauce may be used with broccoli, spinach, or other steamed vegetables.

 

Cauliflower, Spinach Mashed “Potatoes”

Serves: 4

6 cups cauliflower florets, fresh or frozen

6 cloves garlic, sliced

1 (10-ounce) bag fresh organic spinach

½ cup raw cashew butter

soy milk, as needed to thin

2 tablespoons VegiZest or other no-salt seasoning blend

¼ teaspoon nutmeg

In a vegetable steamer, steam cauliflower and garlic until tender (about 8 to 10 minutes). Drain, pressing out as much water as possible. Set aside.

Place spinach in steamer, steam until just wilted, and set aside.

With the “S” blade of a food processor, process cauliflower, garlic, and cashew butter until creamy and smooth. If it is too thick, add a small amount of soy milk, process, and check again. Add VegiZest and nutmeg, adjusting to taste. Mix pureed cauliflower with wilted spinach. Serve hot or warm.

 

Easy Bean and Vegetable Chili

Serves: 6

1 pound firm tofu, frozen, defrosted

5 teaspoons chili powder, or to taste

1 teaspoon cumin

10 ounces frozen chopped onions

3 cups frozen broccoli, finely chopped

3 cups frozen cauliflower, finely chopped

3 cloves garlic

1 can pinto beans, no salt added, drained

1 can black beans, no salt added, drained

1 can red beans, no salt added, drained

1 (28-ounce) can diced tomatoes, no salt added, or 2½ cups diced fresh tomatoes

1 (4.5-ounce) can chopped green chilies, mild

2½ cups corn, fresh or frozen

2 large zucchini, finely chopped

Squeeze excess water out of tofu and crumble. Place in a large pan on high heat, add chili powder and cumin, and quickly brown. Add onions, broccoli, cauliflower, garlic, beans, tomatoes, chilies, corn, and zucchini, cover, and simmer for 2 hours. Serve hot.

 

Eggplant Roll Ups

Serves: 4

2 tablespoons balsamic vinegar

2 tablespoons plus ¼ cup water

1 large eggplant, peeled and sliced into thin, flat, long strips

Nonstick cooking spray

1 red or green bell pepper, or ½ of each, diced

1 onion, chopped

2 cloves garlic, chopped

1 cup tomato sauce, no salt added

1 cup diced tomatoes

1 teaspoon Italian herb seasoning

1 teaspoon date sugar

Combine balsamic vinegar and 2 tablespoons water, add eggplant slices, and marinate for 1 hour. Drain eggplant and place in a baking pan that has been lightly coated with cooking spray. Bake at 350˚F degrees until flexible (about 20 minutes).

Meanwhile, sauté pepper, onion, and garlic in ¼ cup water over medium heat for 5 minutes or until water is cooked down. Add tomato sauce, diced tomatoes, seasoning, and date sugar and simmer for 10 minutes. Take a strip of partially cooked eggplant, spread a layer of the tomato sauce mixture in the middle, and roll up. Repeat for all eggplant slices. Place in a baking dish, cover with the remaining tomato sauce mixture, and bake at 350˚F for 30 minutes. Serve hot.

 

Garlicky Zucchini

Serves: 4

6 cups sliced zucchini

4 cloves garlic, minced

¼ teaspoon black pepper

2 tablespoons chopped lightly toasted pine nuts

Sauté zucchini and garlic in a small amount of water over medium-high heat until tender (about 3 minutes). Add more water if necessary to prevent scorching. Add black pepper and sprinkle with chopped pine nuts. Serve warm.

 

Great Greens

Serves: 5

2 large bunches kale, tough stems and center ribs removed, chopped

1 bunch Swiss chard, mustard greens, or organic spinach, stems removed, chopped

1 tablespoon Spicy Pecan Vinegar or balsamic vinegar

2 cloves garlic, minced

½ tablespoon VegiZest or other no-salt seasoning blend

1 tablespoon chopped fresh dill or 1 teaspoon dried

2 tablespoons chopped fresh basil or 1 teaspoon dried

Freshly ground black pepper

Steam kale for 10 minutes, add Swiss chard, mustard greens, or spinach, and steam another 5 minutes. Transfer to a medium bowl. In a small bowl, combine vinegar, garlic, VegiZest, dill, basil, and pepper; add to greens, and serve.

 

Herbed Barley and Lentils

Serves: 4

½ cup chopped onions

2 cloves garlic, chopped

3 cups coconut water or water blended with a date

1 cup hulled barley*

¼ cup lentils

½ teaspoon Italian seasoning

1 tablespoon chopped fresh dill or ¼ teaspoon dried

1 tablespoon finely chopped fresh chives or 1 teaspoon dried

2 tablespoons finely chopped fresh basil or ½ teaspoon dried

In a large saucepan, sauté onions and garlic in a small amount of coconut water, about 5 minutes or until soft. Add remaining ingredients and bring to a boil. Reduce heat, cover, and simmer until barley and lentils are tender and water is absorbed (about 1 hour).

*
Hulled barley is barley that has been minimally processed to remove only the tough inedible outer hull. Do not use pearled barley; it receives additional processing and has a lower nutritional value.

 

Mediterranean Bean and Kale Sauté

Serves: 3

2 bunches kale, tough stems and center ribs removed, chopped

½ cup chopped dried tomatoes (unsulfured, unsalted)

1 medium onion, finely chopped

1 cup coarsely chopped shiitake or oyster mushrooms

3 cloves garlic, pressed

1 tablespoon VegiZest or other no-salt seasoning blend

1 cup dried and cooked beans, any type, or canned, no salt added

1½ tablespoons Riesling Reserve Vinegar or other sweet vinegar

1 tablespoon Dijon mustard

Red pepper flakes

Tomato-based pasta sauce

In a small bowl, cover dried tomatoes with water and soak at least 1 hour.

In a large skillet, sauté kale, tomatoes, onion, mushrooms, and garlic in a little water over medium heat for 5 minutes, adding water as needed. Add VegiZest and enough water to keep from scorching. Cover and steam for 10 minutes. Add beans, vinegar, mustard, and red pepper flakes and cook until mushrooms are tender and liquid has cooked out (about 3 minutes). Stir in pasta sauce as desired, and serve.

Note:
Top with chicken strips or baked fish filet if you wish.

 

No-Meat Balls

Serves: 5

½ cup diced onion

4 cloves garlic, roasted* and crushed

¼ cup diced celery

2 tablespoons minced parsley

¼ teaspoon dried sage

2 tablespoons chopped fresh basil or 1 teaspoon dried

1 teaspoon dried oregano

1⅔ cups cooked dried lentils or 1 (15-ounce) can, no salt added, drained

¼ cup cooked wild rice

2–3 tablespoons tomato paste

1 tablespoon arrowroot powder or whole wheat flour

2 tablespoons MatoZest or other no-salt seasoning blend

2 tablespoons nutritional yeast

Freshly ground black pepper

2 tablespoons vital wheat gluten flour

In a frying pan, heat 1 tablespoon of water. Add onion and garlic and sauté for 5 minutes. Add celery, parsley, sage, basil, and oregano and sauté another 5 minutes, adding a little more water if needed to prevent sticking.

In a large bowl, combine the sautéed vegetables with the remaining ingredients and mix well. Mash lightly with a potato masher. With wet hands, form 2 tablespoons of the lentil mixture into a smooth ball and place on a very lightly oiled baking sheet. Repeat with the remaining lentil mixture and bake no-meat balls at 350˚F for 30 minutes.

Serve with low-salt marinara sauce.