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The Blood Sugar Diet: 50 RecipesPortobello “Toast” with Goat Cheese and Pine Nuts150 CALORIESSERVES 12 portobello mushroomsDrizzle of olive oilSalt and black pepper1½ ounces goat cheese1 tablespoon pine nuts1 handful snipped chivesPreheat the broiler. Place the mushrooms on a baking sheet,drizzle with the oil, and season with a pinch of salt and plentyof pepper. Broil for 3 minutes.Remove the mushrooms from the broiler, top with the cheese,and sprinkle with the pine nuts. Return to the broiler for 2minutes more. Remove from the broiler and sprinkle on thechives.No-Carb Muesli180 CALORIESSERVES 11 tablespoon raisins¼ cup apple juice2 tablespoons ground flaxseeds2 tablespoons plain yogurtPinch of cinnamon1 tablespoon walnut piecesPlace the raisins in a bowl and pour on the apple juice. Let chillin the refrigerator for at least 1 hour or overnight.When ready to eat, mix the raisins with the ground flaxseedsand the yogurt and sprinkle with the cinnamon and walnuts.15

THE 8-WEEK BLOOD SUGAR DIETSpinach and Pea Omelet180 CALORIESSERVES 12 ounces frozen peas2 handfuls baby spinach2 eggsSalt and black pepper1 tablespoon snipped chivesDrizzle of olive oilBring a pan of water to a boil and cook the peas for 4 minutes.Add the spinach, cook 1 minute more, and then drain well.Beat the eggs, season with salt and pepper, add the peas, spinach, and chives, and mix well. Heat the oil in a pan, add the eggmixture, and cook through.Melon, Blueberry, and Spinach Smoothie130 CALORIESSERVES 1¼ Galia melon, peeled, seeded, and chopped2 ounces blueberries7 ounces unsweetened almond milk2 handfuls baby spinachSprinkle of sunflower seedsPut the melon, berries, and almond milk into a blender andwhizz until smooth. Pour into a container.Chill in the refrigerator for at least 1 hour or overnight.16

The Blood Sugar Diet: 50 RecipesGrilled Apricots with Yogurt140 CALORIESSERVES 21 teaspoon olive oil1 tablespoon fresh lime juice1 teaspoon cinnamon6 apricots, peeled and cut into half-inch slices4 tablespoons Greek yogurt2 ounces raspberries1 tablespoon hazelnuts, coarsely chopped1 handful mint, tornIn a small bowl, combine the oil, lime juice, and cinnamon andwhisk to blend.Preheat the broiler. Lightly brush the apricots with the oil mixture. Broil, turning once and basting once or twice with theremaining marinade, until tender and golden, 3 to 5 minuteson each side.Serve with the yogurt, scattered with the raspberries, hazelnuts, and mint.Mango, Raspberry, and Lime Smoothie150 CALORIESSERVES 1½ mango, peeled, seeded, and chopped2 ounces raspberries2 handfuls baby spinach1 teaspoon chia seedsJuice of 1 lime7 ounces coconut waterPlace all the ingredients in a blender and whizz together.17

THE 8-WEEK BLOOD SUGAR DIETBlueberry and Green Tea Smoothie100 CALORIESSERVES 17 ounces water1 teabag green tea2 ounces blueberries2 tablespoons Greek yogurt1 tablespoon almonds1 tablespoon flaxseedsBring the water to a boil, add the teabag, and allow it to steepfor 4 minutes. Remove the teabag and chill the tea in the fridge,preferably overnight. Place in a blender with the other ingredients and whizz together.Spinach and Raspberry Green Drink70 CALORIESSERVES 12 large handfuls baby spinach7 ounces coconut water1 cup raspberriesJuice of 1 limeCombine the spinach and coconut water in a blender and blend.Add the berries and lime juice and blend again. Can be frozen,or stored in the fridge for 1 day.18

The Blood Sugar Diet: 50 RecipesBrunchesVegetable Frittata320 CALORIESSERVES 22 red bell peppersOlive oil3 scallions, chopped2 garlic cloves, crushed7 ounces canned chickpeas, drained and rinsed1 teaspoon smoked paprika3½ ounces baby spinach4 eggs, beatenSalt and black pepperStem the bell peppers and remove the seeds and ribs. Cut thepeppers into halves or quarters. Brush lightly with oil, thenplace skin side up on a baking sheet and broil until the skinblackens and blisters. Place the hot peppers in a paper bag andseal tightly; let cool. When cooled, peel the charred skin fromthe peppers and coarsely chop the flesh.Heat a drizzle of oil in a large ovenproof skillet over mediumheat and sauté the scallions and garlic until soft. Add the bellpeppers to the pan with the chickpeas and paprika. Sauté forabout 5 minutes.Add the spinach and keep stirring until it wilts. Add the eggs,season with salt and black pepper, and stir gently to incorporatethe eggs into the whole mixture. Cook until set, about 2 minutes.Slide the pan under a preheated broiler until the top of the frittata is light golden and puffed, about 1 minute.19

THE 8-WEEK BLOOD SUGAR DIETNo-Carb Waffles290 CALORIESMAKES 1 SERVING2 egg whites plus 1 whole egg2 tablespoons coconut flour2 tablespoons milk½ teaspoon baking powderStrawberriesWhip the egg whites to stiff peaks. Stir in the whole egg, coconut flour, milk, and baking powder. Heat a waffle iron tothe highest temperature and grease it or spray it with nonstickspray. Pour in half the batter and cook until browned, 3 to 4minutes. (If you don’t have a waffle iron, use a hot skillet; spraythe pan with oil and then use a ladle to pour half the mixtureto make a thick pancake.) Repeat to make the second waffle.Serve with the strawberries.Baked Eggs with Minted Pea and Feta Salad330 CALORIESSERVES 43 eggs4½ fluid ounces half-fat crème fraîche1 tablespoon grated Parmesan cheese1 handful fresh basil, tornSalt and black pepper10 ounces peas3 tablespoons chopped fresh mint1 avocado, peeled, seeded, and dicedJuice of 1 lemon1 tablespoon olive oil2 ounces baby spinach3½ ounces feta, crumbled20

The Blood Sugar Diet: 50 RecipesPreheat the oven to 350 F. Butter 4 cups of a muffin pan.Whisk the eggs, crème fraîche, Parmesan, and basil in a bowluntil well combined. Season to taste with salt and pepper. Divide the egg mixture among the muffin cups and bake in theoven for 10 to 12 minutes, until the eggs are just set.Meanwhile, mix the peas, mint, avocado, lemon juice, and oilin a bowl.To serve, divide the spinach onto 4 plates and spoon some peaand mint salad on top. Sprinkle with the feta and serve withthe baked eggs.Poached Egg and Smoked Salmon Stack320 CALORIESSERVES 24 portobello mushroomsOlive oilSalt and black pepper2 ounces sliced smoked salmon1 tablespoon half-fat crème fraîche1 teaspoon grainy mustardSqueeze of lemon juice2 handfuls watercress, chopped2 eggs, poached1 tablespoon pine nuts, toastedPreheat the broiler. Place the mushrooms on a baking sheet,drizzle with the oil, and season with a pinch of salt and plentyof pepper. Broil for 3 minutes. Put a slice of smoked salmon oneach mushroom. Mix the crème fraîche, mustard, and lemonjuice and spread over the salmon. Top with a handful of watercress, a poached egg, and a scattering of pine nuts.21

THE 8-WEEK BLOOD SUGAR DIETMexican Hash340 CALORIESSERVES 21 red chile, slit lengthways and seeded1 tablespoon canola oil7 ounces baby mushrooms, halved1 garlic clove, chopped1 teaspoon Cajun seasoning7 ounces canned black beans, drained and rinsedSalt and black pepper2 eggs1 ripe avocado, choppedLime wedgesSlice half the chile into strips and set aside; finely chop the otherhalf.Heat half the oil in a pan over medium heat and sauté themushrooms for about 5 minutes, until golden. Add thechopped chile, garlic, Cajun seasoning, and black beans andheat through for about 5 minutes; season to taste with salt andpepper. Keep warm.In the same pan, heat the remaining oil and fry the eggs untilcooked to your liking. Divide the mushroom mixture betweentwo bowls and top each one with a fried egg, half the avocado,and half the chile strips. Serve with lime wedges.22

The Blood Sugar Diet: 50 RecipesSkinny Kedgeree360 CALORIESSERVES 21 large cauliflower1 tablespoon olive oil2 eggs1 small red onion, chopped1 red chile, seeded and chopped2 tablespoons medium-hot curry powder1 teaspoon mustard seeds1 teaspoon cayenne pepper2 small smoked mackerel fillets, flakedSalt and black pepper4 scallions, sliced1 handful flat-leaf parsley, choppedTo make cauliflower “rice,” preheat the oven to 400 F. Cut thecauliflower into florets, place in a food processor, and processfor 30 seconds. Transfer into a bowl, drizzle with half the oil,and toss gently. Spread the cauliflower in a thin layer on a baking sheet and bake for 10 minutes.In a small pan, boil the eggs for 7 minutes.Meanwhile, heat the remaining oil in a nonstick skillet overmedium heat and sauté the onion and chile for 5 minutes, untilsoft. Add the curry powder, mustard seeds, and cayenne andsauté for 1 to 2 minutes more.Stir the cauliflower rice into the onion mixture and then addthe mackerel. Season well with salt and black pepper and heatthrough gently.Peel and quarter the boiled eggs. Stir the scallions and parsleyinto the rice mixture, divide between two bowls, and top withthe egg quarters.23

THE 8-WEEK BLOOD SUGAR DIETSoups, Salads, and LunchesCrab and Mustard Lettuce Cups210 CALORIESSERVES 11 tablespoon crème fraîche1 teaspoon Dijon mustardSqueeze of lemon juice3½ ounces white crabmeat1 small handful chopped dill1 teaspoon capersLettuce leavesBlend the crème fraîche, mustard, and lemon juice. Add thecrabmeat, dill, and capers, and mix well. Serve on the lettuceleaves.Chicken and Walnut Lettuce Cups300 CALORIESSERVES 11 tablespoon crème fraîche1 teaspoon Dijon mustardSqueeze of lemon juice3½ ounces cooked chicken, chopped1 small red apple, cored and sliced1 tablespoon chopped walnuts1 celery stalk, choppedLettuce leavesBlend the crème fraîche, mustard, and lemon juice. Add thechicken pieces, apple, walnuts, and celery and mix well. Serveon lettuce leaves.24

The Blood Sugar Diet: 50 RecipesBacon and Avocado Lettuce Cups290 CALORIESSERVES 12 strips lean bacon, cooked and cut into thin strips1 radish, diced½ avocado, peeled, seeded, and choppedLettuce leavesCombine the bacon, radish, and avocado. Serve on lettuce leaves.Crayfish Salad250 CALORIESSERVES 11 small shallot1 garlic clove½ red chile1 tablespoon olive oil1 tablespoon fish sauceJuice of 1 lemon1 tablespoon white wine vinegar3½ ounces crayfish4 radishes, halved½ cucumber, diced1 stalk celery, chopped2 large handfuls arugulaMake the dressing: Finely chop the shallot, garlic, and chile.Place in a jar with the oil, fish sauce, lemon juice, and vinegar.Cover and shake well. (You will have extra dressing.)Arrange the crayfish in a bowl with the radishes, cucumber,celery, and arugula and dress with 1 tablespoon of the dressing.25

THE 8-WEEK BLOOD SUGAR DIETBeet Falafel290 CALORIESSERVES 2½ tablespoon olive oil1 red onion, chopped1 teaspoon cumin seedsPinch of cayenne pepper4 mushrooms, finely chopped14 ounces canned chickpeas, drained and rinsed9 ounces beets, peeled and coarsely grated1 egg1 tablespoon tahiniSqueeze of lemon juiceSalt and black pepperVegetable oil2 tablespoons Greek yogurt1 bag arugulaPreheat the oven to 400 F.Heat the oil in a skillet and sauté the onions for 5 minutes, untilsoftened. Add the cumin, cayenne, and mushrooms and cookfor another 2 minutes. Transfer the mixture to a food processor and add the chickpeas, two-thirds of the grated beets, egg,tahini, and lemon juice. Process to a coarse paste. Transfer toa bowl and stir in the remaining grated beets. Season with apinch of salt and plenty of black pepper.With wet hands, shape into eight balls and space on a bakingsheet lined with parchment. Brush the falafels with a little oiland bake for 25 minutes.Serve the falafels with a dollop of Greek yogurt and a handfulof arugula.26

The Blood Sugar Diet: 50 RecipesPepper with Jeweled Feta220 CALORIESSERVES 11 red bell pepper1 tablespoon choppedOlive oilpistachios1 ounce feta, diced4 cherry tomatoes, halved1 tablespoon chopped mint2-inch piece cucumber,1 tablespoon choppeddicedcilantroSeeds from 1 pomegranate1 scallion, finely choppedJuice of ½ lemonPreheat the broiler. Halve the bell pepper and remove the seeds.Brush the skin with the oil and place skin side up on a bakingtray. Broil the pepper for 5 minutes.Combine all the other ingredients in a bowl.Remove the bell pepper halves from the broiler and stuff withthe feta mixture.Zucchini and Feta Salad270 CALORIESSERVES 11 zucchini2 large handfuls arugula2 ounces raspberries1 tablespoon olive oil1 tablespoon balsamic vinegar1½ ounces feta, diced1 tablespoon pumpkin seeds1 handful mint, tornPeel a zucchini into long ribbons using a spiralizer or potato peeler. Mix with the arugula and raspberries. Drizzle with theoil and vinegar and top with the feta, pumpkin seeds, and mint.27

THE 8-WEEK BLOOD SUGAR DIETBeet, Apple, and Cannellini Bean Soup200 CALORIESSERVES 31 tablespoon olive oil1 teaspoon cumin seeds2 medium onions, coarsely chopped1 pound beets, grated2 cooking apples, peeled, cored, and quartered1 quart chicken or vegetable stock2 star aniseSalt and black pepper14 ounces cannellini beans, drained and rinsedGreek yogurtHandful of chives, choppedHeat the oil in a large saucepan over medium heat, then addthe cumin seeds and onions, cover, and cook gently for 10 minutes. Add the beets and the apples, stir well, cover, and cook foranother 10 minutes. Pour in the stock, turn up the heat, addthe star anise, and season with a pinch of salt and plenty of pepper. Bring to a boil, then reduce the heat and simmer for 5 minutes. Remove from the heat and remove the star anise. Transferthe soup to a blender and puree. Return the soup to the pan,add the beans, and simmer for 20 minutes. Serve with a swirlof Greek yogurt and some chives. Leftovers can be stored in therefrigerator for 2 to 3 days or frozen for a month.Chicken, Lima Bean, and Walnut Salad270 CALORIESSERVES 27 ounces diced chicken breastLeaves from 2 sprigs rosemary, finely chopped1 garlic clove, finely choppedOlive oil28

The Blood Sugar Diet: 50 Recipes2 ounces green beans, trimmed3½ ounces canned lima beans, drained and rinsed1 red onion, very thinly sliced1 tablespoon chopped walnut pieces1 tablespoon grainy mustard1 tablespoon white wine vinegarPlace the chicken, rosemary, and garlic in a large bowl. Drizzlewith a little oil and toss together.Place a large nonstick skillet over medium-high heat and addthe chicken. Cook, stirring, for about 10 minutes until thechicken is browned on all sides and cooked through.Meanwhile, bring a large pan of water to a boil and add thegreen beans. Boil for 2 minutes, then add the lima beans andcook for another 2 minutes, until the green beans are tenderand the lima beans are heated through. Drain well.In a large serving bowl, mix the warm chicken, beans, onion, andwalnuts. Whisk together 1 tablespoon of oil with mustard andvinegar to make a dressing; pour over and toss gently to combine.Classic Spicy Hummus250 CALORIESSERVES 314 ounces canned chickpeas, drained and rinsedJuice of ½ lemon1 garlic clove1 teaspoon paprika2 tablespoons olive oil2 tablespoons tahiniCombine all the ingredients in a food processor and processuntil smooth. If it is too thick, add a little water. Leftovers willkeep in the refrigerator for 2 to 3 days.29

THE 8-WEEK BLOOD SUGAR DIETBeet Hummus200 CALORIESSERVES 39 ounces beets28 ounces canned chickpeas, drained and rinsedJuice of 1 lemon1 teaspoon ground cuminSalt and black pepper2 tablespoons Greek yogurtCook the beets in a large pan of boiling water, covered, for 30 to40 minutes, until tender. When they’re done, a skewer or knifeshould go all the way in easily. Drain, then set aside to cool.When cool enough to handle, peel and coarsely chop the flesh.Place the beets in a food processor along with the chickpeas,lemon juice, cumin, a pinch of salt, and some pepper. Processuntil smooth. Transfer to a bowl and swirl in the yogurt. Leftovers will keep in the refrigerator for 2 to 3 days.Minted Pea Hummus170 CALORIESSERVES 38½ ounces cooked peas1 garlic clove, crushed1 tablespoon tahiniSqueeze of lemon juice1 tablespoon canned chickpeas2 tablespoons olive oil1 handful mintPlace all the ingredients in a food processor and process to forma thick paste. Add 1 to 2 tablespoons water, then process again.Leftovers will keep in the refrigerator for 2 to 3 days.30

The Blood Sugar Diet: 50 RecipesSpanish Chickpea and Spinach Soup210 CALORIESSERVES 22 ounces Spanish chorizo, diced1 tablespoon olive oil1 large leek, rinsed well and thinly sliced2 garlic cloves, finely chopped1 red bell pepper, dicedPinch of red pepper flakes1 teaspoon paprika1 tablespoon tomato puree1 quart chicken stock7 ounces canned chickpeas, drained and rinsed5 ounces baby spinachPlace a small nonstick pan over medium heat and add the chorizo; allow to cook, stirring occasionally, for about 5 minutes,until most of the fat melts out. Set aside to drain on paper towels. Discard the fat.Heat the oil in a large pan over medium heat. Add the leek andcook, stirring frequently, for about 5 minutes, until just soft.Add the garlic, bell pepper, red pepper flakes, and paprika andcook for 1 minute. Add the tomato puree and cook, stirring frequently, for 2 minutes more. Add the stock and chickpeas andbring to a boil. Reduce the heat to a simmer, partially cover, andcook for 20 minutes.Finally, add the spinach and chorizo and heat through for 2minutes, until the spinach is wilted.31

THE 8-WEEK BLOOD SUGAR DIETChickpea and Hazelnut Salad270 CALORIESSERVES 23½ ounces peeled and diced butternut squash1 tablespoon olive oil½ teaspoon allspice7 ounces canned chickpeas, drained and rinsed1 tablespoon hazelnuts3 ounces green beans2 handfuls watercress8 cherry tomatoes, halved2 scallions, chopped½ cucumber, chopped1 tablespoon balsamic vinegarPreheat the oven to 375 F. Place the butternut squash in a pan,cover with boiling water, and simmer for 5 minutes, drain well,and then spread out on a baking sheet. Drizzle with half the oil,sprinkle with allspice, and bake for 15 minutes, until golden.Transfer the butternut squash to a bowl and add the chickpeas,hazelnuts, green beans, watercress, tomatoes, scallions, and cucumber. Toss and dress with the remaining oil and the vinegar.Shrimp Pho170 CALORIESMAKES 2 PORTIONS1 quart vegetable stock1 handful bean sprouts2 ounces snow peas2 ounces sugar snap peas2 ounces baby corn1-inch piece ginger, peeled and grated1 tablespoon fish sauceJuice of ½ lime32

The Blood Sugar Diet: 50 Recipes12 large shrimp, shelled and deveined1 handful each fresh basil, mint, and cilantro½ red chile, finely slicedPour the stock into a large saucepan and bring to a boil. Addthe bean sprouts, snow peas, sugar snap peas, baby corn, andginger and cook for 3 to 4 minutes. Add the fish sauce and limejuice. Add the shrimp and cook until pink, 2 to 3 minutes. Servetopped with the herbs and chile.Ricotta, Pear, and Walnu

Jun 25, 2020