The Blood Sugar Cookbook

Salmon

LEMON-DILL WILD SALMON

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

1 tbsp extra-virgin olive oil

3 garlic cloves

Juice of 1 small lemon

½ tsp minced fresh dill

½ tsp minced fresh parsley

½ tsp minced fresh tarragon

½ tsp sea salt

¼ tsp freshly ground black pepper 4 (4-ounce) skin-on wild salmon fillets

1. Preheat the oven to 350°F. Grease a baking sheet with 1 tsp of the oil and set aside. 2. Combine the garlic, remaining 2 tsps 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.

Artichoke Dip and Veggies

ARTICHOKE DIP WITH RAW VEGGIES

Blended artichokes are the perfect way to indulge in a creamy and satisfying snack. They provide tons of blood-sugar-stabilizing fiber, magnesium, and potassium with little fat or calories. Enjoy with your favorite crunchy vegetables as a snack or at your next party.

1 (15-ounce) can artichoke hearts, drained 1 tsp extra-virgin olive oil 1 tbsp dried Italian herb blend (or any combination of dried oregano, thyme, rosemary, and basil) Sea salt to taste 4 cups mixed raw vegetables, for dipping Place all the ingredients except the raw vegetables in a food processor and blend until smooth, 30–60 seconds or until desired level of creaminess. Chill and serve the dip with the raw vegetables. Any leftover artichoke dip can be refrigerated for up to 5 days.

Vegetable Egg Scramble

VEGETABLE EGG SCRAMBLE

Omega-3-enriched eggs are a “functional food” readily available at your local supermarket. They come from chickens fed a diet rich in algae or flaxseeds, the original sources of these healthy fats.

2 large eggs 1 tbsp water 1 tsp extra-virgin olive oil

1 cup assorted chopped raw vegetables (onions, red bell peppers, tomatoes, broccoli, zucchini, summer squash, asparagus, mushrooms, etc.) Sea salt and freshly ground black pepper

2. tbsps chunky tomato salsa

1. In a small bowl, whisk together the eggs and water until well mixed.

2. Heat the oil in a small cast-iron pan over medium heat. Add the vegetables and sauté until they are tender but still crisp, 2–3 minutes.

3. Pour the eggs over the vegetables and cook, stirring constantly, until the eggs scramble and set.

4. Season to taste with salt and black pepper, and top with the salsa.

Strawberry Ice Cream

STRAWBERRY ICE CREAM

In this version of ice cream, the coconut provides unique properties unseen in dairy-based versions, mostly from the medium-chain triglycerides and lauric acid. Lauric acid has been shown to have potent antimicrobial and antiparasitic properties that boost the immune system. Not only is this healthier than ice cream, but it has phenomenal texture and mouth-feel that mimic the famous creaminess we adore in traditional ice cream.

6 ounces unsweetened coconut milk

2 tbsp extra-virgin coconut oil

1 tsp pure vanilla extract

12 large frozen strawberries

1. Chill the freezer bowl of an ice cream maker in the freezer for at least 2 hours before making the ice cream.

2. Combine all of the ingredients in a blender and blend on high speed until the strawberries are fully broken down and the mixture is creamy, 1–2 minutes. Transfer to the chilled ice cream bowl and start the machine. When churned, place the ice cream in the freezer until firm, 2–3 hours. The ice cream will keep up to 6 months in the freezer.

Turkey Chili

TEXAS-STYLE TURKEY CHILI

Try this nourishing, antioxidant-rich chili the next time you want a hearty and healthy meal on a cool fall or winter night. The aroma from the cocoa and chili powder will make your kitchen come to life, and the flavors will intensify the longer they infuse together.

¼ cup grapeseed oil 1 tbsp unsweetened cocoa powder

¼ cup chili powder

1 tsp paprika

1 tsp ground cumin

1 tsp dried oregano

1 large yellow onion

Chopped 4 garlic cloves, minced

1 poblano chile, seeded and finely chopped

2 celery ribs, chopped

4 large carrots, peeled and chopped

1 pounds ground turkey Sea salt and freshly ground black pepper

2 cups cooked black beans or 1 (15-ounce) can black beans, rinsed and drained 1 (28-ounce) can crushed tomatoes

2 tbsp tomato paste

1 cup low-sodium chicken broth

1. Heat the oil in a large, heavy pot over medium heat. After a minute add the cocoa, chili powder, paprika, cumin, and oregano and toast, stirring, for 30 seconds. 2. Add the onion, garlic, poblano, celery, and carrots and cook until soft, 4–5 minutes. 3. Turn the heat to medium-high and add the turkey to the plan. Season the turkey to taste with salt and black pepper and break it up as it cooks. Cook until brown and crumbly, 6–8 minutes. 4. Add the beans, tomatoes, tomato paste, and broth and simmer the chili over low heat for 1 hour. Check for seasoning and add more salt and black pepper if desired. Serve immediately. Leftover chili can be refrigerated for up to 5 days or frozen for up to 3 months.