This shake provides essential protein for detoxification, omega-3 fatty acids from flax oil, fiber for healthy digestion and elimination, and antioxidants and phytonutrients from berries and fruit. It will sustain you, balance your blood sugar, and help you control your appetite throughout the day.
You will find three shake variations here; you may alter any recipe to your taste preference.
See www.bloodsugarsolution.com for instructions on where to order my favorite protein powders.
NOTE: Use flaxseeds in up to two shakes a day, no more. If you are on the advanced plan, omit the fruit from these recipes.
Serves 1 Prep time: 5 minutes Cook time: none
This satisfying shake is the easiest to make and digest.
Place all ingredients in a blender and thoroughly combine.
Serves 1 Prep time: 5 minutes Cook time: none
This recipe uses silken tofu instead of rice protein. This is a nice creamy shake.
Place all ingredients in a blender and thoroughly combine.
Serves 1 Prep time: 5 minutes Cook time: none
This shake is designed to be soy-free.
Place all ingredients in a blender and thoroughly combine.
Serves 4 Prep time: 2 minutes Cook time: 3–4 minutes Program: basic and advanced plans
Into a sauté pan over medium high heat, place the water, tomato, and spinach. Try to make small indentions in the spinach and then gently crack the eggs on top. Sprinkle with salt, pepper, and fresh thyme. Cover; allow to cook until eggs are done to your liking. The spinach should be wilted and the water evaporated. Serve topped with olive oil.
Nutritional Analysis per Serving: calories 81, carbohydrates 4.7 g, fiber 1.6 g, protein 7.2 g, fat 4.7 g, cholesterol 186 mg, sodium 99 mg, calcium 87 mg.
Serves 4 Prep time: 5 minutes Cook time: 10 minutes Program: basic and advanced plans
Rinse the tofu, pat dry, then crumble and set aside. In a large sauté pan over medium heat, heat the olive oil and sauté the onions until they start to brown, about 5 minutes. Add the curry powder and stir. Add the tofu to the onions and stir to combine well. Add the remaining ingredients and stir until heated through, allowing the chard to wilt.
Nutritional Analysis per Serving: calories 155, carbohydrates 5.1 g, fiber 2.0 g, protein 10.2 g, fat 11.6 g, cholesterol 0 mg, sodium 184 mg, calcium 260 mg.
Serves 4 Prep time: 5 minutes Cook time: 15 minutes Program: basic and advanced plans
Rinse the tofu, pat dry, and cut into small cubes. Heat a sauté pan over medium heat and add the sesame oil. Carefully place the tofu in the pan and sauté for about 5 minutes, turning the tofu occasionally to brown on all sides. Combine the remaining ingredients, pour over the tofu, and stir. Bring to a boil and reduce heat. Simmer about 6–8 minutes until the liquid has reduced so that the tofu is lightly glazed.
Nutritional Analysis per Serving: calories 147, carbohydrates 5.5 g, fiber 1.7 g, protein 10.5 g, fat 10.4 g, cholesterol 0 mg, sodium 236 mg, calcium 297 mg.
Serves 2 Prep time: 5 minutes Cook time: 7 minutes Program: basic and advanced plans
Crack the eggs into a bowl and whisk with either the water or soy milk. Add the sea salt. Heat a small sauté or omelet pan over medium heat, then add the oil to the pan. Once the oil is hot (be careful not to allow it to smoke), pour in the eggs. Using a flexible spatula, lift the edge of the egg from the side of the pan and allow the wet egg to roll to the bottom of the pan. When the eggs are firm, lay fresh herbs and sliced avocado on one half of the omelet. Turn off heat and fold the egg over to serve. Top with black pepper to taste.
Nutritional Analysis per Serving: calories 236, carbohydrates 5.0 g, fiber 3.5 g, protein 9.4 g, fat 20.7 g, cholesterol 279 mg, sodium 213 mg, calcium 52 mg.
Makes four 1-tablespoon servings Prep time: 3 minutes Cook time: none Program: basic plan
Combine all ingredients. Use as a dip with apples, pears, or raw vegetables.
NOTE: If you are on the advanced plan, use this dip only with veggies.
Makes eight 2-tablespoon servings Prep time: 10 minutes Cook time: none Program: basic and advanced plans
Blend the almonds, chickpeas, sesame seeds, and garlic in a food processor until well mashed. Add remaining ingredients, blend until smooth. Serve with raw vegetables or apple slices.
Nutritional Analysis per Serving: calories 239, carbohydrates 34.9 g, fiber 10.3 g, protein 11.9 g, fat 6.8 g, cholesterol 0 mg, sodium 14 mg, calcium 95 mg.
Serves 6 Prep time: 5 minutes Cook time: 15 minutes Program: basic and advanced plans
Place the eggs in a pot of cold water and bring to a rolling boil, then turn the heat to medium. Hard-boil the eggs for 12–15 minutes, depending on their size; an extra-large egg will take up to 17 minutes. Turn off the heat, allowing the eggs to sit in hot water for 2 minutes, then gently remove them from the water and set aside to cool. When the eggs are cool, peel and cut in half lengthwise. Gently scoop out the center yolk.
In a small bowl, mash the cooked egg yolks with a fork, and mix in the olive oil, pickle, paprika, and salt. Scoop the yolk mixture back into the egg white halves and sprinkle with a little more paprika. Store covered in the refrigerator. The eggs will remain fresh for at least 5 days. Enjoy as a snack or an addition to a salad.
Nutritional Analysis per Serving: calories 84, carbohydrates 0.5 g, fiber 0 g, protein 5.6 g, fat 6.6 g, cholesterol 186 mg, sodium 120 mg, calcium 22 mg.
Serves 4 Prep time: 10 minutes plus cashew soaking time Cook time: 15 minutes Program: basic plan only
Cover the cashews with water and soak overnight. Drain the cashews, reserving the water. Place the cashews, honey, and vanilla in a blender and blend, adding small amounts of the soaking water until the mixture is smooth. Set aside.
Peel the pears, cut in half lengthwise, and remove the seeds. Place the pear halves in a saucepan cut side down and add enough water to cover. Add the cinnamon stick and mint. Bring to a boil. Reduce heat and simmer 6–8 minutes until the pears are tender but not mushy. Allow the pears to sit in cooking water with the heat off for 4–5 minutes, then remove them from the cooking liquid and allow to cool completely or serve slightly warmed. Serve topped with cashew cream.
Nutritional Analysis per Serving: calories 276, carbohydrates 32.2 g, fiber 4.7 g, protein 5.9 g, fat 16.0 g, cholesterol 0 mg, sodium 8 mg, calcium 43 mg.
Serves 4 Prep time: 1 minute to prep, 5 minutes to cool Cook time: 10 minutes Program: basic and advanced plans
Heat oven to 350°F. Place the nuts on a dry baking sheet. Bake for approximately 8–9 minutes, checking often. The nuts are done when they start to change color and impart a nutty fragrance. Remove from the hot baking pan and cool. Store in a sealed container in a cool, dry place, and the nuts will remain fresh for up to 2 weeks.
Heat a dry skillet to medium and add the seeds. Stir continuously until the seeds start to brown. Pumpkin seeds will even pop a little. Remove from heat immediately and cool before storing.
Combine and store in a sealed container in a cool, dry place, and the seeds will remain fresh for several weeks.
Nutritional Analysis per Serving: calories 254, carbohydrates 7.3 g, fiber 3.6 g, protein 9.8 g, fat 22.8 g, cholesterol 0 mg, sodium 3 mg, calcium 118 mg.
Serves 4 Prep time: 15 minutes Cook time: 45 minutes Program: basic and advanced plans
Place the wild rice in a small pan. Add 1 cup water and bring to a boil. Reduce to medium-low, cover, and simmer for 45 minutes. Drain excess water from the rice through a small strainer.
Bring 2 cups of water to a boil in a large sauté pan. Place the collard greens in the water, cover, and turn off heat. Allow to sit 1 minute, then rinse the collard greens under cold water.
Drain the juice from the canned salmon. Place the salmon (skin and small bones included) in a medium bowl and use a fork to flake the salmon. Add the onion, oil, garlic, cooked rice, and capers.
Lay out each steamed collard leaf on a plate and divide the salmon and sliced tomatoes among the four plates. Feel free to add a little of your favorite premade sugar-free salad dressing or an extra splash of olive oil. Roll the collard greens as you would a tortilla and enjoy.
NOTE: Omit the rice from this recipe if you are on the advanced plan.
Serves 4 Prep time: 10 minutes Cook time: 5 minutes Program: basic and advanced plans
In a sauté pan, heat the olive oil on medium heat and then add the onions, garlic, and sun-dried tomatoes. Sauté until the onions begin to brown. Remove from heat and cool. Place the drained beans in a medium bowl. Add the onion mixture, fresh greens, salt, and pepper. Garnish with Walnut Pesto Chicken (see below) and enjoy.
Nutritional Analysis per Serving: calories 411, carbohydrates 69.4 g, fiber 27.5 g, protein 26.6 g, fat 4.6 g, cholesterol 0 mg, sodium 115 mg, calcium 220 mg.
Serves 4 when added to the White Bean Salad Prep time: 10 minutes Cook time: 5 minutes Program: basic and advanced plans
Slice the chicken into thin strips. Toss with salt. Heat 1 tablespoon of grape seed or olive oil in a sauté pan or griddle over medium-high heat. Cook the chicken on each side until cooked through. Set aside on a paper towel to cool.
Grind the walnuts in a food processor until fine. Rinse the basil and pat dry. Add the basil, garlic, and salt to the processor. With the processor running, drizzle in 2 tablespoons of olive oil until desired consistency is reached. Toss with the chicken strips. Unused pesto can be kept in the fridge for up to a week.
Nutritional Analysis per Serving: calories 161, carbohydrates 1.6 g, fiber 0.8 g, protein 9.2 g, fat 13.5 g, cholesterol 18 mg, sodium 112 mg, calcium 30 mg.
Serves 4 Prep time: 5 minutes Cook time: 25 minutes Program: basic and advanced plans
Rinse the quinoa and drain. Place in a saucepan with the water. Cover and bring to a boil. Reduce to low heat. Let simmer for 12 minutes. Turn off heat and let sit, covered, for another 8 minutes until all the water is absorbed.
Remove the quinoa from the pan and fluff with a fork onto a plate to cool. When cool, add the pepper, scallions, and pumpkin seeds. In a small bowl, combine the olive oil, lime juice, and salt. Toss with the quinoa.
To serve, place arugula on a plate, spoon the quinoa salad on top, then garnish with fresh sliced avocado, a spoon of drained black beans, and a sprinkle of cilantro.
Optional: Add slices of grilled chicken breast seasoned with a pinch of salt and pepper.
NOTE: If you are on the advanced plan, omit the quinoa.
Nutritional Analysis per Serving: calories 361, carbohydrates 36.4 g, fiber 7.7 g, protein 10.2 g, fat 20.8 g, cholesterol 0 mg, sodium 103 mg, calcium 77 mg.
Serves 6 Prep time: 5 minutes Cook time: 1 hour Program: basic and advanced plans
Heat the olive oil in a large soup pot over medium heat. Add the onions, garlic, carrots, and celery, and lightly sauté for about 5 minutes. Add the split peas and water or stock and bring to a boil. Turn heat down to low and add the rosemary. Simmer until the split peas are tender, about 40 minutes. Add salt. Continue to cook until the beans are very tender. For a smoother soup, blend all or part of it. Add the fresh peas and simmer just until the peas are tender, about 5 minutes, being careful not to overcook. Adjust the salt, if needed, and add pepper to taste. Serve with Spicy Roasted Squash (see below), unless you are on the advanced plan, in which case you should choose another side dish.
Nutritional Analysis per Serving: calories 182, carbohydrates 29.2 g, fiber 11.7 g, protein 11.0 g, fat 3.0 g, cholesterol 0 mg, sodium 336 mg, calcium 67 mg.
Serves 4 Prep time: 5 minutes Cook time: 25 minutes Program: basic plan only
Preheat oven to 375°F. In a large bowl, toss the squash with the olive oil, spices, and salt. Place on a baking sheet and bake for 25 minutes, turning halfway through the cooking time. The squash is done when tender.
Nutritional Analysis per Serving: calories 93, carbohydrates 16.4 g, fiber 2.8 g, protein 1.4 g, fat 3.5 g, cholesterol 0 mg, sodium 44 mg, calcium 75 mg.
Serves 6 Prep time: 5 minutes Cook time: 50 minutes Program: basic plan only
Heat the sesame oil in a large soup pot on medium heat. Add the carrot, celery, and onion, and sauté until the onions become translucent. Push the vegetables to the side of the pot, lay the chicken breasts in the center, and sprinkle with salt and pepper. Sear for a minute on each side. Stir the vegetables back around the chicken. Add the cabbage, bay leaf, herbs, water, and cider vinegar. Bring to a boil then turn down heat and simmer for 30 minutes, until the chicken is cooked through.
Remove the chicken from the pot. Bring to a boil and add the rice. Reduce to medium, cover, and cook for 10 minutes until the rice is tender. Meanwhile, pull the chicken meat from the bones. When the rice is cooked, add the chicken back to the soup, adjust the seasoning, add the parsley, and serve.
Nutritional Analysis per Serving: calories 187, carbohydrates 15.9 g, fiber 1.4 g, protein 19.5 g, fat 4.5 g, cholesterol 49 mg, sodium 377 mg, calcium 45 mg.