11
LOW-SUGAR IMPACT RECIPES
Fire up the kitchen, strap on your apron… you can even go for the big hat, if you like to make a statement. You’re in charge! It’s so empowering to take your health back, and you’re about to know just how great that really feels.
These sumptuous meals taste more like treats, and that’s a good thing. They’re going to be your friend in the foxhole over the next few weeks (and more likely, for life). They’ll help you extend the time you can go between meals and get you through your transition from high-Sugar Impact (SI) foods to low-SI foods. They’re the key to breaking your sugar addiction, kissing cravings goodbye, and reclaiming your sensitivity to sugar. Prepare to wonder what you’re going to do with all your new energy. I know—you can cook!
Note: these are Cycle 2 recipes unless otherwise designated, but wherever possible I’ve included modifications to make them fair game for Cycles 1 and 3, too.
BREAKFAST
I would crow this if I could: breakfast is the most important meal of the day. No skipping on this one! I want you losing weight, not short-circuiting your metabolism. These delicious, protein-rich breakfasts will support your shift from sugar burner to fat burner and fuel you all the way to lunch. My rule is to eat within an hour of waking up, and it’s hard to argue that could be any easier than with a shake. If you prefer to have something warm in the morning, I’ve got you covered there, too!
The Sugar Impact Shake
I recommend you start your day with a shake, whether you’re on the run or reading the paper. It’s rich and flavorful, revs your metabolism, and keeps you full and happy right till lunch. Hard to beat that.
Makes 1 serving
1–2 scoops protein blend (per package instructions)
1 serving fiber blend (see Resources online at http://sugarimpact.com/resources)
1–2 -tablespoons chia, hemp or freshly ground flaxseeds, ½ small avocado or 1 tablespoon nut butter
8–10 ounces unsweetened coconut, cashew, or almond milk (such as So Delicious)
4–5 ice cubes
Combine the protein blend, extra fiber, chia seeds, coconut milk, and ice cubes in a blender. Mix on high until smooth. Thin with additional cold water if desired.
Cycles 1 and 3 variation—add 1 serving low- or medium-SI fruit.
Nutrition facts per serving: 424 calories, 21.3 g fiber, 31.9 g carbs, 2.6 g sugar, 27 g fat, 7 g saturated fat, 26 g protein, 55 mg sodium
Coco-Cashew Shake
This nutrient powerhouse is packed with protein and fiber to perk you up and get fat-burning off to an early start. Quick and easy, it’s a great breakfast on the run.
1–2 scoops chocolate protein blend (per package instructions)
1 serving fiber blend
1 tablespoon freshly ground flaxseed
1 tablespoon cashew butter
8–10 ounces unsweetened coconut milk (such as So Delicious)
5–6 ice cubes
Combine the shake mix, fiber blend, ground flax, cashew butter, coconut milk, and ice cubes. Mix on high until smooth. Thin with additional cold water if desired.
Nutrition facts per serving: 437 calories, 13.5 g fiber, 31.7 g carbs, 3.6 g sugar, 28 g fat, 8 g saturated fat, 29 g protein, 180 mg sodium
Creamy Cinnamon-Spiced Quinoa with Slow-Roasted Almonds
This dish is so decadent, you’ll have to remind yourself you’re not having dessert for breakfast. It’s a truly mouthwatering way to start your morning. If you’re dairy-sensitive, substitute ¾ cup plain, no-sugar, cultured coconut milk for the yogurt.
Makes 2 servings
½ cup quinoa, rinsed
1 cup water
½ teaspoon vanilla extract
½ teaspoon ground cinnamon
⅛ teaspoon ground nutmeg
⅛ teaspoon sea salt
¾ cup organic full-fat Greek-style yogurt
1 teaspoon monk fruit extract
20 Slow-Roasted Nuts (use almonds; see here), coarsely chopped
Combine the quinoa, water, extract, cinnamon, nutmeg, and salt in a medium saucepan. Bring to a boil over medium-high heat, then reduce heat to medium-low. Cover and simmer until tender, about 15 minutes. Remove from heat and let stand 5 minutes. Fluff with a fork, then stir in the yogurt and monk fruit extract. Divide between 2 bowls and top each with the almonds.
Lean and Green Shake
Looking to go green? Here’s your chance. Introduce the ingredients to one another at high speed for an omega-3 and potassium-rich jump-start.
Makes 1 serving
2 scoops vanilla-flavored protein blend (per package instructions)
1 serving fiber blend
¼ small avocado
2 cups baby spinach
1 tablespoon raw almond butter
⅛ teaspoon ground cinnamon
8–10 ounces unsweetened cashew milk (such as So Delicious)
5–6 ice cubes
Combine the protein blend, fiber blend, avocado, spinach, almond butter, cinnamon, cashew milk, and ice cubes. Mix on high until smooth. Thin with additional cold water if desired.
Nutrition facts per serving: 384 calories, 16 g fiber, 30 g carbs, 2 g sugar, 22 g fat, 2.5 g saturated fat, 27 g protein, 385 mg sodium
Mushroom and Spinach Omelet with Feta Cheese
The egg just got a lot more exciting! This healthy, hearty omelet delivers the immune-boosting benefits of phytonutrients and antioxidants in every bite and is perfect for breakfast or brunch. Hunger, you have no place here.
If you’re dairy-sensitive, substitute 1 ounce of cashew or other nut cheese for the feta. (The recipe follows if you’d like to make your own, or you can buy it in your local specialty or health food store.)
1 cup baby spinach
1 tablespoon olive oil, divided
2 ounces white mushrooms, thinly sliced
1 garlic clove, minced
2 large eggs, lightly beaten with 2 teaspoons water
¼ teaspoon sea salt
⅛ teaspoon ground black pepper
1 ounce feta cheese, crumbled, or 1 ounce of cashew cheese (see below)
Heat an 8-inch nonstick skillet over medium-high heat until hot. Add the spinach and cook, turning often, until wilted; transfer to a bowl. Return the skillet to the heat and add 2 teaspoons of the oil. Stir in the mushrooms and garlic; cook, stirring occasionally, until lightly browned, 4–5 minutes. Remove from the skillet.
Combine the eggs, salt, and pepper in a bowl. Return the skillet to the stove over medium heat. Add the remaining 1 teaspoon oil, then pour in the egg mixture and cook until the eggs begin to set in the center, about 3 minutes, using a silicone spatula to lift up the set edges and allow the uncooked mixture to run underneath. Flip the eggs over; top one-half with the feta cheese, mushrooms, and spinach. Carefully loosen the omelet with the spatula and fold the empty half over the filling. Transfer to a plate and let stand 1 minute before serving.
Nutrition facts per serving: 360 calories, 2 g fiber, 9 g carbs, 2 g sugar, 29 g fat, 9 g saturated fat, 18 g protein, 1070 mg sodium
Cashew Cheese
Stores well in the refrigerator for up to 10 days.
Makes 1 cup (8 servings)
1½ cups raw cashews
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
½ teaspoon sea salt
⅛ teaspoon cayenne pepper
Combine cashews in a bowl with enough cold water to cover by 3 inches. Let cashews soak at least 5 hours or overnight.
Drain cashews and place in the bowl of a food processor with the lemon juice, oil, salt, and cayenne pepper. Process the ingredients, stopping to scrape down the sides of the bowl occasionally, until the mixture is smooth and begins to hold together. Transfer to a bowl and serve.
Nutrition facts per serving: 160 calories, 1 g fiber, 9 g carbs, 1 g sugar, 14 g fat, 2.5 g saturated fat, 4 g protein, 140 mg sodium
LUNCHES
Your patience—and good breakfast—have paid off. Food is information, and these lunches are going to make you one smart cookie (okay, maybe not a cookie). They’re fresh, satisfying, soothing, and popping with flavor. They’ll help you power up and on, so you don’t slam into a brick wall mid-afternoon and find yourself staring down a sugar craving.
Arugula and Watercress Salad with a Poached Egg and Lemon-Dijon Vinaigrette
This simple and elegant salad is transformed with a protein-rich egg and the sophisticated complement of vinaigrette. If you’re sensitive to eggs, substitute four 4-ounce, cooked, boneless and skinless chicken breast halves for the poached eggs.
Makes 4 servings
4 cups baby arugula
4 cups watercress
4 radishes, halved and thinly sliced
½ small red onion, thinly sliced
3 tablespoons Lemon-Dijon Vinaigrette (see here)
4 large organic cage-free eggs
Combine the arugula, watercress, radishes, onion, and vinaigrette in a large bowl; toss well. Divide the salad among four plates.
Meanwhile, bring 2 inches of water to a boil in a medium skillet over high heat. Reduce the heat to medium-low and let simmer. Carefully break the eggs into the skillet just above the water so the yolks don’t break. Cook until the egg whites are firm and the yolks barely start to set, about 3½–4 minutes. One at a time, lift the eggs out of the water with a slotted spoon and set each on top of a salad.
Nutrition facts per serving: 150 calories, 1 g fiber, 4 g carbs, 1 g sugar, 12 g fat, 2.5 g saturated fat, 7 g protein, 180 mg sodium
Bean and Bacon Minestrone Soup
Minestrone isn’t just for vegetables anymore. Liven up this cornerstone of Italian cooking with creamy cannellini beans and rich, flavorful bacon. The bacon adds depth and character, but the beauty of this ancient dish is that you can really make it your own. For a vegan option, leave out the bacon and sauté the vegetables in 1½ tablespoons olive oil, then substitute 3 cups organic, low-sodium vegetable broth for the chicken broth.
Makes 4 servings (about 2 cups per serving)
5 slices uncured nitrate-free bacon
1 medium red onion, chopped
3 celery ribs, chopped
6 garlic cloves, chopped
1 teaspoon chopped thyme
½ teaspoon dried oregano
1 medium zucchini, about 12 ounces, cut into ½-inch dice
1 (14.5-ounce) can organic no-salt-added diced tomatoes
3 cups organic low-sodium chicken broth
3 cups chopped kale
1 (15-ounce) can organic no-salt-added cannellini beans, drained and rinsed
¾ teaspoon sea salt
¼ teaspoon ground black pepper
Heat a Dutch oven over medium heat. Add the bacon and cook until crisp, turning once, 6–7 minutes. Transfer to a plate covered with paper towel and drain; crumble.
Pour off all but 2 tablespoons bacon fat from the Dutch oven. Return to the stove over medium-high heat. Add the onion, celery, garlic, thyme, and oregano; cook, stirring occasionally, until slightly softened, 4–5 minutes. Add the zucchini and cook until slightly softened, about 5 minutes. Stir in the diced tomatoes and cook 2 minutes. Add the broth, bring to a boil, then stir in the kale. Reduce heat to medium and simmer, uncovered, 25 minutes. Add the beans, salt, and pepper and cook until heated through, 2–3 minutes. Divide among four bowls and top with the reserved bacon.
Cycles 1 and 3 variation—add 2 cups cooked quinoa noodles and 1 additional cup chicken broth.
Nutrition facts per serving: 300 calories, 7 g fiber, 33 g carbs, 9 g sugar, 13 g fat, 4.5 g saturated fat, 15 g protein, 990 mg sodium
Chicken Noodle Soup
An American classic, dating back to Colonial times. It makes you warm all over just thinking about it, doesn’t it? But you don’t need to be under the weather to enjoy this pure homemade goodness—shirataki noodles give it heft without the high SI of pasta noodles, and organic free-range chicken checks the clean, lean protein box. I even slipped in some spinach for good measure.
Makes 4 servings
6 cups organic low-sodium chicken broth
2 (12-ounce) organic free-range bone-in chicken breast halves
1 tablespoon olive oil
2 medium onions, chopped
3 celery ribs, chopped
3 garlic cloves, minced
8 parsley sprigs
3 dill sprigs
1 bay leaf
1 (8-ounce) package shirataki noodles, rinsed and drained
2 cups baby spinach
1 teaspoon sea salt
¼ teaspoon ground black pepper
Combine the broth and chicken breast halves in a Dutch oven over medium-high heat. Bring to a boil, cover, reduce the heat to medium low, and simmer until chicken is cooked through, 20 minutes. Transfer chicken to a bowl and let cool 10 minutes. When cool enough to handle, discard the skin and bones, then shred the chicken; reserve.
Heat the oil in a large nonstick skillet over medium heat. Add the onion, celery, and garlic; cook, stirring occasionally, until slightly softened, 5–6 minutes. Transfer mixture to the Dutch oven with the broth, then stir in the parsley, dill, and bay leaf. Bring to a boil over medium-high heat; cover, reduce the heat to medium-low, and simmer 10 minutes. Remove the parsley, dill, and bay leaf and stir in the noodles; return to a simmer and cook 3 minutes. Add the chicken and cook until heated through, about 2 minutes. Stir in the spinach and cook 2 minutes. Remove from the heat and season with the salt and pepper.
Cycles 1 and 3 variation—substitute 2 cups cooked quinoa noodles for the shirataki noodles.
Nutrition facts per serving: 364 calories, 2.8 g fiber, 10 g carbs, 4 g sugar, 6 g fat, 1.4 g saturated fat, 40 g protein, 640 mg sodium
Chicken “Noodle” Soup—Intensify Version
Keep everything the same as in Chicken Noodle Soup (recipe above), but add the following:
1 head shredded green cabbage (about 1" strips; feel free to add more if you are a cabbage fan)
4 cups chicken broth
5 additional celery ribs, chopped (or rest of the celery stalks)
Add the extra chicken broth to step 1, and add the cabbage and extra celery to step 2 when you add the onion, celery, and garlic.
Make enough for at least half the week, and then make a second batch midweek.
Nutrition facts per serving: 414 calories, 6.6 g fiber, 19.5 g carbs, 10 g sugar, 6 g fat, 1.4 g saturated fat, 24 g protein, 740 mg sodium
Double-Chopped Chicken and Vegetable Salad with Creamy Pesto Dressing
There’s a huge payoff in this uber-satisfying salad; you’ll love the way the pesto and mayo work together, slathered over all those veggies.
Makes 4 servings (about 1½ cups per serving)
¼ cup Sugar Impact Pesto (see here)
2 tablespoons Sugar Impact Mayonnaise (see here)
¼ teaspoon sea salt
1 pound cooked organic free-range boneless skinless chicken breasts, cut into ½-inch cubes
1 large red bell pepper, chopped
1 large cucumber, seeded and chopped
3 celery ribs, chopped
2 plum tomatoes, seeded and chopped
4 radishes, chopped
4 romaine lettuce leaves, chopped
½ medium red onion, finely chopped
Combine the pesto sauce, mayo, and salt in a small bowl. Combine the chicken, bell pepper, cucumber, celery, tomatoes, radishes, lettuce, and onion in a bowl. Add the pesto mixture and toss well to coat.
Nutrition facts per serving: 260 calories, 4 g fiber, 13 g carbs, 4 g sugar, 13 g fat, 2.5 g saturated fat, 22 g protein, 867 mg sodium
Pan-Seared Salmon Lettuce Wraps
The beauty of this salmon dish is in its simplicity. It’s light and easy to prepare, and it’s loaded with essential omega-3 oils. Some of them come from the avocado, which also adds great texture and loads of heart-healthy potassium. Wrap the lettuce leaf around the salmon to pick it up, sandwich-style.
1 teaspoon red palm fruit oil, sustainably farmed
2 (6-ounce) wild-caught king or sockeye salmon filet
¼ teaspoon sea salt
⅛ teaspoon ground black pepper
½ ripe avocado, sliced
1 tablespoon chopped basil
2 large romaine lettuce leaves
3 tablespoons Lemon-Dijon Vinaigrette (see here)
Heat the oil in a medium nonstick skillet over medium-high heat. Season the salmon with salt and pepper and add to the skillet and cook until fish flakes easily with a fork, about 5 minutes per side.
Meanwhile, combine the avocado and basil in a small bowl. Place a lettuce leaf on each of two plates. Top each leaf with 1 salmon filet and the avocado mixture. Drizzle the vinaigrette over the top of each and serve warm or room temperature.
Cycles 1 and 3 variation—substitute rice wrap for lettuce wrap.
Nutrition facts per serving: 480 calories, 4 g fiber, 6 g carbs, 1 g sugar, 39 g fat, 6 g saturated fat, 27 g protein, 550 mg sodium
Roast Beef and Vegetable Lettuce Wraps with Chipotle Vinaigrette
Bring the deli to you! If you’re a fan of a classic roast beef sandwich, make this trade for a lower-SI lunch without sacrificing any of the taste. The Mexican-inspired chipotle vinaigrette gives it just the right kick. Make it ahead of time and have it ready when friends come over for lunch.
1 tablespoon lime juice
1 tablespoon chopped cilantro
¼ teaspoon sea salt
⅛ teaspoon ground chipotle pepper
2 tablespoons walnut oil
2 romaine lettuce leaves
8 ounces nitrate-free sliced roast beef
¼ medium cucumber, thinly sliced
¼ medium red bell pepper, thinly sliced
2 tablespoons thinly sliced white onion
Combine the lime juice, cilantro, salt, and chipotle pepper in a small bowl. Slowly whisk in the oil. Place a lettuce leaf on each of two plates. Top each with half the roast beef, cucumber, bell pepper, and onion. Drizzle with lime mixture and serve.
Cycles 1 and 3 variation—substitute rice wrap for lettuce wrap.
Nutrition facts per serving: 330 calories, 2 g fiber, 4 g carbs, 2 g sugar, 20 g fat, 6 g saturated fat, 33 g protein, 330 mg sodium
Shrimp and Shirataki Noodle Salad
You say shrimp, I say prawn. Either way works; once those tasty crustaceans make their way into this salad, pad thai may become a distant memory. Give this salad a whirl to scratch that occasional craving for take-out.
Makes 4 servings (about 1½ cups per serving)
1 pound peeled and deveined wild-caught spot prawns or shrimp
2 (8-ounce) packages shirataki noodles, drained and rinsed
1 tablespoon red palm fruit oil, sustainably farmed
1 tablespoon minced ginger
8 ounces sugar snap peas
2 cups shredded red cabbage
1 mini or Persian cucumber, halved lengthwise and sliced
3 green onions, thinly sliced on a diagonal
3 tablespoons chopped cilantro
2 tablespoons wheat-free tamari (or coconut aminos if soy-sensitive)
2 tablespoons lime juice
Bring a large pot of lightly salted water to a boil over high heat. Add the prawns and cook until opaque, about 1½–2 minutes. Transfer prawns to a bowl with a slotted spoon; rinse with cold water and drain well.
Return the water to a boil and add the noodles. Cook noodles according to package directions; drain, rinse and pat dry with paper towels. Add to the bowl with the prawns.
Heat the oil in a large nonstick skillet over medium-high heat. Add the ginger and cook, stirring, until fragrant, 30 seconds. Add the sugar snap peas and cook, stirring occasionally, until bright green, about 2 minutes. Add the cabbage and cook until just starting to wilt, 2 minutes. Transfer to the bowl with the prawns and stir in the cucumber, green onions, cilantro, tamari, and juice. Serve warm or at room temperature.
Cycles 1 and 3 variation—substitute 2 cups cooked quinoa noodles for the shirataki noodles.
Nutrition facts per serving: 170 calories, 3 g fiber, 13 g carbs, 4 g sugar, 5 g fat, 1.5 g saturated fat, 19 g protein, 616 mg sodium
Simple Tomato Salad with Chick Peas and Feta Cheese
The Mediterranean vibe of this salad just screams with flavor, but it’s the underappreciated chick pea that steals the show. Cultivated for over 7,000 years, chick peas are a nutrient rock star, loaded with protein, iron, and fiber. It’s ideal to make this dish when tomatoes are at their peak in the summer.
1 pint grape tomatoes, halved
1 pint yellow pear tomatoes, halved
6 ounces feta cheese, crumbled (or 4 ounces cashew cheese if dairy-sensitive)
2 green onions, chopped
2 tablespoons chopped parsley
1 tablespoon chopped mint
1 (15-ounce) can organic no-salt-added chick peas, drained and rinsed
1 tablespoon sherry wine vinegar
2 tablespoons extra virgin olive oil
½ teaspoon sea salt
¼ teaspoon ground black pepper
2 beefsteak tomatoes, cut into 8 slices each
Combine the grape tomatoes, pear tomatoes, feta cheese, green onions, parsley, mint, chick peas, vinegar, oil, salt, and pepper in a large bowl. Arrange 4 tomato slices on each of four plates, then top with the salad.
Nutrition facts per serving: 290 calories, 5 g fiber, 24 g carbs, 8 g sugar, 17 g fat, 7 g saturated fat, 12 g protein, 790 mg sodium
Turkey Burgers with Goat Cheese, Sautéed Onions, and Cucumber Salad
In the mood for a burger? Is there more than one answer to that question? Still, sometimes it’s just fun to mix it up, and white turkey meat is not only tasty, it has less saturated fat than beef. Combined with the creamy texture of goat cheese and succulent sautéed onions, these lean protein burgers will knock you out. If you’re dairy-sensitive, leave out the goat cheese or substitute 1–2 ounces of crumbled nut cheese.
CUCUMBER SALAD:
3 mini or Persian cucumbers, thinly sliced
1 teaspoon white wine vinegar
2 teaspoons extra virgin olive oil
⅛ teaspoon sea salt
ONIONS:
1 tablespoon olive oil
2 medium onions, thinly sliced
⅛ teaspoon sea salt
BURGERS:
1½ pounds lean ground turkey
¾ teaspoon dried basil
½ teaspoon garlic powder
½ teaspoon sea salt
¼ teaspoon ground black pepper
4 large romaine lettuce leaves
2 ounces goat cheese, crumbled
For the cucumber salad, combine the cucumbers, vinegar, oil, and salt in a small bowl.
For the onions, heat the oil in a large nonstick skillet over medium-high heat. Add the onions and cook, stirring occasionally, until golden, 8–10 minutes. Season with salt.
For the burgers, combine the turkey, basil, garlic powder, salt, and pepper in a bowl. Form into four ¾-inch-thick patties. Heat a nonstick grill pan over medium-high heat and add the burgers. Cook, turning once, until an instant-read thermometer registers 165°F, about 5–6 minutes per side.
Place a lettuce leaf on each of four plates and top with a burger. Top each with ¼ of the onions and ¼ of the goat cheese.
Cycles 1 and 3 variation—serve on a gluten-free English muffin.
Nutrition facts per serving: 350 calories, 4 g fiber, 12 g carbs, 5 g sugar, 21 g fat, 6 g saturated fat, 31 g protein, 610 mg sodium
Vegetarian Lentil Soup
For Cycles 1 and 3
I’m hearing some big cheers from the vegetarians, but you guys are going to have to share! This is some seriously good soup, and it’s loaded with protein, fiber, and iron (thank you, lentils). The seasoning strikes the perfect balance with the lentils’ nutty favor.
Makes 4 servings
3 tablespoons olive oil
2 medium onions, finely chopped
6 garlic cloves, minced
3 ribs celery, finely chopped
1 teaspoon chopped thyme
1 bay leaf
1½ cups organic sprouted green lentils, such as TruRoots
5 cups organic low-sodium vegetable broth
3 tablespoons tomato paste
½ teaspoon sea salt
¼ teaspoon ground black pepper
Heat the oil in a Dutch oven over medium heat. Add the onion, garlic, celery, thyme, and bay leaf; cook, stirring occasionally, until tender, about 10–12 minutes. Add the lentils, broth, and tomato paste. Increase the heat to medium-high and bring to a boil, then cover and reduce heat to medium-low; simmer until the lentils are tender, 28–30 minutes. Season with salt and pepper.
Cycle 2 variation—leave out the tomato paste and substitute 1 cup organic unsalted diced tomatoes.
Nutrition facts per serving: 380 calories, 16 g fiber, 56 g carbs, 13 g sugar, 12 g fat, 1.5 g saturated fat, 16 g protein, 570 mg sodium
DINNERS
Say goodbye to the nutritiously suspect fire drills you used to call dinner. Even with the chaos of a busy family life swirling around you, these mouthwatering dishes will help you find your zen. They’re fast (I’ll never tell), nutrient-rich, and do a lot of the heavy lifting toward covering the protein and non-starchy veggie portions of the Sugar Impact Plate. Now we’re both smiling!
Italian Burgers with Tapenade
Ahhh, Italia! Can you think of anything better than a good ol’ fashioned burger souped up with the spices of the old country? The seasoning in the meat gives these big, juicy burgers even more savory flavor. This recipe will have you saying “delizioso” in no time.
Makes 4 servings
1½ pounds grass-fed lean ground beef
2 tablespoons chopped parsley
1 teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon garlic powder
½ teaspoon sea salt
¼ teaspoon ground black pepper
4 large romaine lettuce leaves
4 tomato slices, each about ¼-inch thick
4 tablespoons tapenade spread
For the burgers, combine the beef, parsley, basil, oregano, garlic powder, salt, and pepper in a bowl. Form into four ¾-inch-thick patties. Heat a grill pan over medium-high heat and add the burgers. Cook, turning once, 4–5 minutes per side for medium rare or until desired doneness.
Place a lettuce leaf on each of four plates and top with a burger. Top each with a tomato slice and 1 tablespoon tapenade.
Nutrition facts per serving: 300 calories, 1 g fiber, 4 g carbs, 1 g sugar, 15 g fat, 6 g saturated fat, 35 g protein, 590 mg sodium
Mediterranean-Style Chicken Kabobs
Feeling a little exotic? With advanced prep, you can get these sumptuous grilled chicken kabobs in front of a hungry family in no time. Make more than you need—leftovers for lunch are easy to reheat.
Makes 4 servings
1½ pounds organic free-range boneless skinless chicken thighs, trimmed and cut into 40 pieces
1 medium red bell pepper, cut into 16 pieces
1 medium green bell pepper, cut into 16 pieces
2 tablespoons extra virgin olive oil
1 garlic clove, minced
1 teaspoon dried oregano
½ teaspoon dried basil
¾ teaspoon sea salt
¼ teaspoon ground black pepper
Lemon wedges for serving
Combine the chicken, bell peppers, oil, garlic, oregano, and basil in a bowl. Refrigerate 30 minutes. Then preheat the broiler and lightly oil a broiler pan.
Remove from the refrigerator and alternately skewer 5 chicken pieces and 4 bell pepper pieces on to each of 8 skewers. Season with salt and pepper and place skewers on the prepared pan. Broil chicken 5 inches from the heat source until cooked through, about 8–10 minutes, turning every 2 minutes. Serve skewers with lemon wedges.
Cycles 1 and 3 variation—serve on a bed of brown rice.
Nutrition facts per serving: 310 calories, 2 g fiber, 5 g carbs, 2 g sugar, 18 g fat, 4 g saturated fat, 31 g protein, 550 mg sodium
Pesto-Topped Sea Scallops with Asparagus
So decadent! This elegant and beautiful dinner is as fit for a busy weeknight as it is for impressing dinner guests. It’s abundant in protein, B-12, and omega-3s. But it’s the soft texture and mild sweetness of the succulent scallops that will elicit “Mmms” all around.
Makes 4 servings
1 pound asparagus, trimmed
1 tablespoon extra virgin olive oil
4 teaspoons olive oil
1½ pounds wild-caught sea scallops
½ teaspoon sea salt
¼ teaspoon ground black pepper
4 tablespoons Sugar Impact Pesto (see here)
Bring a large pot of salted water to a boil. Add the asparagus, return to a boil, and cook until tender, 1–2 minutes. Drain and drizzle with extra virgin olive oil.
Meanwhile, heat 2 teaspoons of the olive oil in a large nonstick skillet over medium-high heat. Season scallops with salt and pepper and add half to the skillet. Cook until scallops are nicely browned and opaque in the center, 2–3 minutes per side. Transfer scallops to a plate and keep warm. Wipe out skillet with a paper towel and repeat with remaining 2 teaspoons oil and scallops.
Divide asparagus and scallops among four plates. Top each scallop with some of the pesto sauce.
Cycles 1 and 3 variation—serve on a bed of brown rice.
Nutrition facts per serving: 321 calories, 3 g fiber, 11.7 g carbs, 2 g sugar, 17.6 g fat, 2.9 g saturated fat, 30.3 g protein, 927 mg sodium
Pork Stir Fry with Snow Peas, Asparagus, and Peppers
If you’re ever tempted to call for takeout in a weak moment, think about the fact that you can probably have this sassy dish on your table in less time. And it’s not just faster than delivery—the nutrient content is higher, too. Pork is a great source of clean, lean protein, and it’s high in B vitamins. Preparation is easy, and you’ll be able to enjoy the wonderful aromas in your kitchen along the way. If you’re sensitive to soy, swap the tamari for coconut aminos.
Makes 4 servings
1 pound pork tenderloin, trimmed, cut into ¾-inch pieces
2 tablespoons wheat-free tamari, divided
2 tablespoons toasted sesame oil, divided
1 tablespoon minced ginger
3 garlic cloves, minced
2 cups broccoli florets
8 ounces asparagus, trimmed, cut into 1-inch pieces
1 medium red bell pepper, chopped
4 ounces snow peas
4 green onions, chopped
Toss the pork with 1 tablespoon of the tamari in a medium bowl and let stand 5 minutes. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high until very hot. Add the pork and cook, stirring occasionally, until lightly browned and almost cooked through, 3–3½ minutes. Transfer pork to a plate and reserve.
Return skillet to the heat and add the remaining 1 tablespoon oil. Stir in the ginger and garlic and cook, stirring, until fragrant, about 15 seconds. Add the broccoli and ¼ cup water and cook 1 minute. Add the asparagus and bell pepper and cook 2 minutes. Stir in the snow peas and cook until bright green, about 2 minutes. Add the reserved pork and any juices on the plate and cook, stirring occasionally, 1 minute. Add the remaining 1 tablespoon tamari and green onions and cook, stirring, 30 seconds longer.
Cycles 1 and 3 variation—serve on a bed of brown rice.
Nutrition facts per serving: 250 calories, 4 g fiber, 11 g carbs, 4 g sugar, 10 g fat, 2 g saturated fat, 29 g protein, 430 mg sodium
Roasted Spice-Rubbed Chicken Thighs
This may be just the meal you need to help you push through tired to inspired. You can always count on chicken—it’s mouthwatering with nothing more than a little roasting. Double or triple the versatile spice rub and keep the extra in a bottle or plastic bag with your spices.
Makes 4 servings
1 teaspoon ground coriander
1 teaspoon paprika
¾ teaspoon garlic powder
¼ teaspoon ground cinnamon
¾ teaspoon sea salt
¼ teaspoon ground black pepper
8 organic free-range bone-in skinless chicken thighs, about 2–2¼ pounds, trimmed
1 tablespoon red palm fruit oil, sustainably farmed
Preheat the oven to 400°F. Lightly oil a large shallow roasting pan. Combine the coriander, paprika, garlic powder, cinnamon, salt, and pepper in a small bowl. Toss the chicken and oil in a separate bowl. Pour the coriander mixture over the chicken and mix well to coat. Place chicken on the prepared roasting pan.
Roast chicken in the center of the oven until an instant-read thermometer inserted into the thickest part of the thigh registers 165°F. It should take approximately 23–25 minutes. Let rest 5 minutes before serving.
Nutrition facts per serving: 313 calories, 1 g fiber, 1 g carbs, 0 g sugar, 15 g fat, 5 g saturated fat, 41 g protein, 580 mg sodium
Spaghetti Squash alla Checca
A tasty twist on a Tuscan classic. Spaghetti squash makes an ideal low-SI swap for pasta, and after one twirl of your fork in the pure, fresh flavor burst of checca, you’ll never go back to sugary marinaras. This dish is great year-round, but it’s an especially wonderful option for a warm summer night. Grazie, Italia! If you’re dairy-sensitive, substitute 4 ounces of cashew or other nut cheese for the mozzarella.
Makes 4 servings
1-3 pound spaghetti squash, halved lengthwise and seeded
4 tablespoons extra virgin olive oil
½ small garlic clove, minced
5 plum tomatoes, seeded and chopped
5 ounces fresh mozzarella cheese, cut into ½-inch cubes
⅓ cup thinly sliced fresh basil
¾ teaspoon sea salt
¼ teaspoon ground black pepper
Preheat the oven to 350°F. Lightly oil a large shallow roasting pan. Place the squash, cut sides down, on the prepared pan. Prick all over with the tip of a knife. Bake until very tender, 28–30 minutes. Remove from the oven and let cool 5 minutes. Turn the squash over and, with the tines of a fork, scrape out the flesh—it will come out in long, thin spaghetti-like strands. You should have about 3 cups. Transfer to a bowl and add the oil, garlic, tomatoes, cheese, basil, salt, and pepper; toss well.
Cycles 1 and 3 variation—replace spaghetti squash with rice or quinoa pasta. One serving is 1 cup cooked pasta.
Nutrition facts per serving: 310 calories, 5 g fiber, 20 g carbs, 9 g sugar, 23 g fat, 7 g saturated fat, 8 g protein, 500 mg sodium
Spice-Rubbed Beef Tenderloin with Raw Tomato Salsa
Spice up your night! The flavors dance in this salsa-drenched beef tenderloin. Ketchup doesn’t even come close to matching fresh salsa’s nutrition or taste, not to mention the gulf between their SIs. Bonus—you’ll spend more time enjoying it than preparing it. Feel free to spread the love around and also use this salsa as a salad dressing, on grilled chicken, or as a dip for your crudités.
SALSA:
4 plum tomatoes, seeded and chopped
½ ripe avocado, chopped
½ small red onion, finely chopped
1 serrano pepper, seeded and finely chopped
2 tablespoons chopped cilantro
1 tablespoon lime juice
2 teaspoons olive oil
¼ teaspoon sea salt
BEEF:
1 teaspoon chili powder
1 teaspoon ground cumin
½ teaspoon smoked paprika
½ teaspoon garlic powder
½ teaspoon salt
4 (6-ounce) grass-fed beef tenderloin steaks, about 1-inch thick
For the salsa, combine the tomatoes, avocado, onion, serrano pepper, cilantro, lime juice, oil, and salt in a small bowl.
For the beef, combine the chili powder, cumin, paprika, garlic powder, and salt in a bowl. Rub the mixture over both sides of each steak.
Heat a nonstick grill pan over medium-high heat until very hot. Add the steaks and cook, 6–8 minutes per side, turning once, until medium-rare, or until desired doneness. Place a steak on each of four serving plates. Top with the salsa.
Nutrition facts per serving: 360 calories, 3 g fiber, 7 g carbs, 3 g sugar, 27 g fat, 9 g saturated fat, 26.8 g protein, 500 mg sodium
Texas Bison Chili
Straight from the heart of Texas, so you know it’s BIG—big flavor, big benefits. Good stuff will be sticking to your ribs, too—lean, omega-3–rich, grass-fed bison, antioxidant-rich veggies, and anti-inflammatory spices. While you’re at it, why not make an extra batch and squirrel it away in the freezer for a cold winter night?
Makes 4 servings (about 1¼ cups per serving)
1 tablespoon red palm fruit oil, sustainably farmed
1 pound grass-fed ground bison
2 medium onions, chopped
3 garlic cloves, minced
1 medium green bell pepper, chopped
2 tablespoons chili powder
1 teaspoon dried oregano
1 teaspoon ground cumin
¼ teaspoon ground chipotle pepper
2 (14.5-ounce) cans organic no-salt-added fire-roasted diced tomatoes
1 (15-ounce) can organic no-salt-added red kidney beans, drained and rinsed
¾ teaspoon sea salt
¼ teaspoon ground black pepper
Heat the oil in a Dutch oven over medium-high heat. Add the bison and cook, breaking into smaller clumps with a spoon, until no longer pink, about 4–5 minutes. Stir in the onions, garlic, bell pepper, chili powder, oregano, cumin, and ground chipotle; cook, stirring occasionally, until the vegetables are slightly softened, 3–4 minutes. Add the diced tomatoes; bring to a boil, reduce heat to medium-low, cover, and simmer, stirring occasionally, 30 minutes.
Stir in the beans, return to a simmer and cook 5 minutes. Remove from the heat and stir in the salt and pepper.
Nutrition facts per serving: 440 calories, 18 g fiber, 47 g carbs, 13 g sugar, 12 g fat, 5 g saturated fat, 36.8 g protein, 566 mg sodium
Grilled Chicken Breasts with Puttanesca Sauce
When you serve chicken in puttanesca sauce, it’s going to be a sassy night. Slightly pound the chicken breasts with the heel of your hand to get them to a uniform thickness, which will allow them to cook evenly.
4 (6-ounce) organic free-range boneless chicken breast halves
1 tablespoon olive oil
½ teaspoon dried oregano
¼ teaspoon dried basil
½ teaspoon sea salt
¼ teaspoon ground black pepper
2 cups Puttanesca Sauce (see here)
Heat a grill pan over medium. Brush chicken breasts with the remaining oil, then season with oregano, basil, salt, and pepper; place on the grill pan. Cook chicken, turning once, until well-marked and an instant-read thermometer inserted into the thickest portion of the breast registers 165°F, about 5–6 minutes per side. Serve topped with puttanesca sauce.
Cycles 1 and 3 variation—serve on a bed of quinoa or rice pasta.
Nutrition facts per serving: 400 calories, 2 g fiber, 10 g carbs, 3 g sugar, 8 g fat, 1 g saturated fat, 23 g protein, 1820 mg sodium
VEGETABLE SIDES
Love your vegetables, and they’ll love you back—and the good news is, they tend to give more than they receive. When you eat this close to nature, your food is at its most nutrient-dense and flavorful. These sides pair some of nature’s greatest fast foods with low-maintenance dressing, oils, pesto, and relish that will send your taste buds to the moon. Your main dish may not even make it to the plate.
Classic Creamed Spinach
Everything tastes better creamed, right? Well, that’s especially true of Popeye’s favorite. By making your own, you’ll dodge the heavy calories and saturated fat of most restaurant versions. If you’re dairy-intolerant, see below for a dairy-free version.
Makes 4 servings (½ cup per serving)
4 (5-ounce) bags baby spinach
¾ cup plus 3 tablespoons organic grass-fed whole milk, divided
½ small onion, thinly sliced
⅛ teaspoon ground nutmeg
½ teaspoon sea salt
⅛ teaspoon ground black pepper
1 tablespoon arrowroot
Heat a large nonstick skillet over medium-high heat. Add the spinach in batches and cook, turning often, until wilted. Transfer to a strainer and let cool. With your hands, squeeze as much liquid out of the spinach as possible. Transfer to a cutting board and coarsely chop.
Combine ¾ cup of the milk, onion, nutmeg, salt, and pepper in a medium saucepan over medium-high heat. Bring just to a simmer, remove from the heat, and let stand 10 minutes. Strain the milk into a bowl and discard the solids. Return the milk to the saucepan and bring just to a simmer over medium heat. Dissolve the arrowroot in the remaining 3 tablespoons milk and whisk it into the warm milk. Cook, stirring, until the mixture thickens, about 1–2 minutes. Stir in the spinach and cook until hot, 1–2 minutes.
Nutrition facts per serving: 120 calories, 7 g fiber, 23 g carbs, 4 g sugar, 2 g fat, 1 g saturated fat, 6 g protein, 540 mg sodium
For a dairy-free version, use ¾ cup plus 3 tablespoons unsweetened coconut milk and make the following modifications.
Combine ¾ cup of the coconut milk, onion, nutmeg, salt, and pepper in a medium saucepan over medium heat. Heat the coconut milk until it is hot and bubbles just begin to form at the edges of the pan; remove from the heat and let stand 10 minutes. Strain the mixture into a bowl and discard the solids. Return the coconut milk to the saucepan. Dissolve the arrowroot in the remaining 3 tablespoons milk, whisking it in. Bring to a simmer over medium heat, stirring occasionally. Once the coconut milk begins to bubble, cook, stirring, until the mixture thickens, about 1 minute. Stir in the spinach and cook until hot, 1–2 minutes.
Easy Roasted Asparagus with Red Palm Fruit Oil
Asparagus is a nutrient rock star and one of those veggies that needs little doctoring. The red palm fruit oil only serves to support it, but handle the oil with care. It’s packed with color-altering carotenes, so try to avoid dying your cuticles or doing any other inadvertent redecorating.
Makes 4 servings
1 pound asparagus, trimmed
1 tablespoon red palm fruit oil, sustainably farmed
¼ teaspoon sea salt
⅛ teaspoon ground black pepper
Preheat the oven to 425°F. Lightly oil a shallow roasting pan. Combine the asparagus, oil, salt, and pepper in a medium bowl. Arrange in a single layer on the prepared pan. Roast asparagus, shaking pan occasionally, until lightly browned in spots and tender, about 9–10 minutes.
Nutrition facts per serving: 50 calories, 2 g fiber, 4 g carbs, 2 g sugar, 3.5 g fat, 1.5 g saturated fat, 7 g protein, 150 mg sodium
Grilled Eggplant with Olive Relish
As if you needed an excuse to fire up the grill. This simple side dish perfectly pairs the meaty canvas of eggplant with the rich oils of olives. Make a double batch of the relish to serve with grilled fish and meat, too!
RELISH
10 pimento stuffed olives, chopped
10 pitted Kalamata olives, chopped
1 plum tomato, seeded and finely chopped
½ small red bell pepper, finely chopped, about ⅓ cup
2 teaspoons finely chopped shallots
1 tablespoon chopped parsley
2 teaspoons extra virgin olive oil
½ teaspoon grated lemon zest
⅛ teaspoon ground black pepper
EGGPLANT
1 large eggplant, about 1½ pounds, trimmed and cut into ½-inch thick slices
2 tablespoons olive oil
¼ teaspoon sea salt
Preheat the grill to medium heat. For the relish, combine the olives, tomato, bell pepper, shallots, parsley, oil, zest and pepper in a bowl; set aside.
Brush the eggplant slices lightly with the oil, then season with salt. Place the eggplant on the grill rack directly over the heat. Grill until nicely marked and tender, about 4–5 minutes per side. Transfer eggplant to a platter and spoon the relish over the top. Serve hot or room temperature.
Nutrition facts per serving: 160 calories, 5 g fiber, 13 g carbs, 6 g sugar, 12 g fat, 1.5 g saturated fat, 2 g protein, 430 mg sodium
Pan-Roasted Brussels Sprouts with Almonds
Brussels sprouts fall in the love ’em or hate ’em camp. They’re so dense with nutrients and flavor, my hope (fingers crossed!) is that if you’re not a fan, this dish will change all that. But, if not, substitute bite-size pieces of cauliflower, and you won’t miss out.
2 tablespoons olive oil
6 garlic cloves, sliced
1 medium onion, sliced
½ teaspoon dried basil
1 pound Brussels sprouts, trimmed and quartered
½ cup water
3 tablespoons Slow-Roasted Nuts (use almonds; see here), coarsely chopped
¼ teaspoon sea salt
⅛ teaspoon ground black pepper
Heat the oil in a large nonstick skillet over medium. Add the garlic, onion, and basil; cook, stirring occasionally, until translucent, 3–4 minutes. Increase the heat to medium-high and stir in the Brussels sprouts; cook, stirring occasionally, 3 minutes. Add ½ cup water and continue to cook until the liquid evaporates and the Brussels sprouts are lightly browned and tender, 5–6 minutes. Stir in the almonds and cook 1 minute. Remove from heat and season with salt and pepper.
Nutrition facts per serving: 190 calories, 6 g fiber, 18 g carbs, 6 g sugar, 11 g fat, 1 g saturated fat, 5 g protein, 220 mg sodium
Pan-Fried Artichoke Hearts with Lemon and Garlic
I have to say it—your heart will run wild for this scrumptious dish. It’s a straightforward side, but don’t let its simplicity fool you. Artichoke hearts have subtle, succulent flavor and are dense with nutrients like vitamins, minerals, phytonutrients, and antioxidants. Be sure to buy frozen artichokes with no added ingredients.
Makes 4 servings (about ½ cup per serving)
2 tablespoons olive oil
3 garlic cloves, thinly sliced
12 ounces frozen artichoke hearts, thawed
1 teaspoon grated lemon zest
1 tablespoon chopped parsley
¼ teaspoon sea salt
Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and cook until starting to brown, 1–1½ minutes. Remove garlic with a slotted spoon and reserve. Return skillet to the heat and let the oil get very hot. Add the artichokes; cook, stirring occasionally, until nicely browned, about 5–6 minutes. Remove from the heat and stir in the reserved garlic, lemon zest, parsley, and salt.
Nutrition facts per serving: 100 calories, 5 g fiber, 8 g carbs, 0 g sugar, 8 g fat, 1 g saturated fat, 2 g protein, 200 mg sodium
Warm Napa Cabbage Slaw with Shallot Dressing
Bathed in a warm shallot dressing, this salad works year-round. But for a summer version, make it with raw cabbage and allow it to sit for 20 minutes so the cabbage softens. You’ll get a full spectrum of flavors in every bite.
Makes 4 servings (about 1 cup per serving)
1 small shallot, finely chopped
2 tablespoons white wine vinegar
1 teaspoon Dijon mustard
½ teaspoon sea salt
⅛ teaspoon ground black pepper
2 tablespoons olive oil
1 medium red bell pepper, cut into thin 1½-inch-long strips
6 cups shredded Napa cabbage
Combine the shallot, vinegar, mustard, salt, and pepper in a small bowl. Slowly whisk in 1 tablespoon of the oil until well combined. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the bell pepper and cook 30 seconds. Stir in the cabbage and cook, stirring, until slightly wilted, about 1 minute. Stir in the shallot mixture, then remove from the heat and serve warm.
Nutrition facts per serving: 100 calories, 2 g fiber, 9 g carbs, 4 g sugar, 7 g fat, 1 g saturated fat, 2 g protein, 340 mg sodium
Zucchini, Snow Pea, Sugar Snap, and Celery Skillet
If you don’t share, your friends will be green with envy. This lovely green medley of vegetables looks and tastes like a celebration of spring.
Makes 4 servings
2 tablespoons red palm fruit oil, sustainably farmed
4 garlic cloves, minced
1 medium zucchini, about 8 ounces, cut into ½-inch cubes
2 celery ribs, cut into ½-inch-thick slices
8 ounces sugar snap peas, trimmed
4 ounces snow peas, trimmed
¼ teaspoon sea salt
⅛ teaspoon ground black pepper
Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and cook, stirring, until just starting to brown slightly, 45 seconds. Stir in the zucchini and celery and cook until starting to soften, about 2 minutes. Add the sugar snaps and cook until bright green, 1 minute. Stir in the snow peas and cook 1 minute longer. Remove from heat and season with the salt and pepper.
Nutrition facts per serving: 120 calories, 3 g fiber, 9 g carbs, 4 g sugar, 7 g fat, 3 g saturated fat, 4 g protein, 150 mg sodium
STARCHY SIDES
There’s no need to feel uninspired when it comes to filling the slow, low carb section of the Sugar Impact Plate. These starchy sides will round out your plate and are sure to be crowd pleasers, too.
Lentils alla Rustica
These lentils are a protein-rich, hearty and satisfying side dish. Serve them over lettuce or as the perfect pairing with virtually any meat or fish dish as a great slow, low carb. Vegans can substitute veggie broth for the chicken broth.
1 tablespoon olive oil
1 medium onion, chopped
1 celery rib, chopped
3 garlic cloves, minced
½ teaspoon dried basil
2 cups organic low-sodium chicken broth
½ teaspoon sea salt
¼ teaspoon ground black pepper
1 cup sprouted green lentils, such as TruRoots
Heat the oil in a medium saucepan over medium-high heat. Add the onion, celery, garlic, and basil; cook, stirring occasionally, until slightly softened, 4–5 minutes. Pour in the broth, salt, and pepper and bring to a boil. Stir in the lentils, reduce heat to medium, and cook 5 minutes. Remove from the heat, cover, and let stand 8 minutes to allow lentils to become tender. Lentils will be slightly wet; drain if desired.
Nutrition facts per serving: 220 calories, 9 g fiber, 34 g carbs, 5 g sugar, 4.5 g fat, 0.5 g saturated fat, 12 g protein, 350 mg sodium
Mushroom and Onion Wild Rice Pilaf
Time to live on the wild side. The umami, or savory, properties of the mushrooms give this simple dish deep flavor, and the wild rice is packed with protein and fiber. It’s a taste bud party that’s easy on your blood sugar and keeps you satisfied for hours.
Makes 4 servings
¾ cup wild rice
2 tablespoons red palm fruit oil, sustainably farmed
1 medium onion, chopped
8 ounces white mushrooms, sliced
3 garlic cloves, minced
1 teaspoon chopped thyme
2 tablespoons chopped parsley
½ teaspoon sea salt
¼ teaspoon ground black pepper
Cook rice according to package directions. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, mushrooms, garlic, and thyme; cook, stirring occasionally, until onion and mushrooms are lightly browned, about 8–9 minutes. Stir in the wild rice and cook 1 minute. Remove from the heat and add the parsley, salt, and pepper.
Cycles 1 and 3 variation—substitute brown rice for wild rice.
Nutrition facts per serving: 230 calories, 4 g fiber, 36 g carbs, 3.6 g sugar, 5 g fat, 3 g saturated fat, 7 g protein, 300 mg sodium
Quinoa with Shallots, Tomato, and Asparagus
Don’t worry, you only have to eat it, not spell it. Quinoa is a gluten-free source of protein and fiber that makes the perfect canvas for the shallots, tomato, and asparagus in this dish. You can’t judge asparagus flavor by how thick or thin the spears are, but to judge freshness, choose asparagus with tightly closed tips.
Makes 4 servings (about 1 cup per serving)
¾ cup quinoa, rinsed
2 tablespoons olive oil
1 large shallot, finely chopped
3 garlic cloves, minced
8 ounces asparagus, trimmed and cut into 1-inch pieces
2 plum tomatoes, seeded and chopped
¼ cup chopped basil
½ teaspoon sea salt
¼ teaspoon ground black pepper
Cook the quinoa according to package directions. Heat the oil in a large nonstick skillet over medium-high heat. Add the shallot and garlic; cook, stirring occasionally, until starting to soften, 1–2 minutes. Add the asparagus and cook until bright green, about 2 minutes. Stir in the tomatoes and cook until starting to wilt, 1–2 minutes. Add the quinoa and cook, stirring, 1 minute. Remove from the heat and stir in the basil, salt, and pepper.
Nutrition facts per serving: 210 calories, 4 g fiber, 27 g carbs, 2 g sugar, 9 g fat, 1 g saturated fat, 7 g protein, 290 mg sodium
Shirataki Sesame Scallion Noodles
Did you forget the side dish? This tasty complement to just about any meal can be on your table faster than anyone will notice. While this is listed in starchy sides, shirataki noodles are nearly a free food since they are so low in calories, and a great alternative to higher-SI noodles.
Makes 4 servings
2 (8-ounce) packages shirataki noodles, drained and rinsed
3 tablespoons wheat-free lower-sodium tamari (or coconut aminos if soy-sensitive)
1 tablespoon unseasoned rice vinegar
½ teaspoon monk fruit extract
2 tablespoons toasted sesame oil
3 garlic cloves, minced
1 tablespoon minced fresh ginger
⅛ teaspoon crushed red pepper flakes
3 scallions, thinly sliced on a diagonal
Bring a large pot of water to a boil over high heat. Add the noodles, return to a boil, and cook 3 minutes. Drain the noodles, rinse under cold water; drain again. Pat noodles dry with paper towels. In a small bowl, combine the tamari, vinegar, and monk fruit extract.
Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic, ginger, and red pepper flakes; cook, stirring, until just starting to brown slightly, about 1 minute. Add the noodles and cook, tossing, until heated through, 1 minute. Pour in the tamari mixture and cook 30 seconds longer. Remove from the heat and stir in the scallions.
Cycles 1 and 3 variation—substitute 2 cups cooked quinoa or rice noodles for the shirataki noodles.
Nutrition facts per serving: 80 calories, 0 g fiber, 6 g carbs, 1 g sugar, 5 g fat, 1 g saturated fat, 2 g protein, 530 mg sodium
Warm Black Bean and Avocado Salad
BACON! This nutrient-dense salad is a tasty low-SI touch on your plate, especially as a swap for baked beans or other starchy, high-SI sides. Plus, bacon! For a vegan alternative, simply take out the bacon, increase the oil to 1 tablespoon, and add a pinch of smoked paprika.
Makes 4 servings (½ cup per serving)
4 slices uncured nitrate-free bacon
1 red onion, chopped
2 garlic cloves, minced
1 jalapeño pepper, seeded and finely chopped
½ teaspoon ground cumin
1 (15-ounce) can organic no-salt-added black beans, drained and rinsed
½ ripe avocado, cut into ¼-inch dice
2 tablespoons lime juice
2 tablespoons chopped cilantro
1 teaspoon extra virgin olive oil
½ teaspoon sea salt
Heat a medium nonstick skillet over medium. Add the bacon and cook, turning once, until crisp, 6–7 minutes. Transfer bacon to a plate covered with paper towels and drain.
Pour off all but 1 tablespoon bacon fat from skillet and return to the stove over medium heat. Add the onion, garlic, jalapeño, and cumin; cook, stirring occasionally, until slightly softened, 2–3 minutes. Stir in the beans and cook until heated through, 1–2 minutes. Remove from heat and add the avocado, lime juice, cilantro, oil, and salt.
Nutrition facts per serving: 190 calories, 6 g fiber, 16 g carbs, 2 g sugar, 11 g fat, 3 g saturated fat, 8 g protein, 440 mg sodium
DRESSINGS AND SAUCES
Dressings and sauces are two of the sneakiest, slipperiest slopes for sugar in your diet. They can put you in a spin all by themselves. Do you really think they’re worth the meltdown in aisle 7? Lose the side of stress with your salad and make one of these guilt-free, nourishing toppings instead.
Simple Vinaigrette with Extra Virgin Olive Oil
Make this your go-to. It’s like the little black dress of the dressing world, so keep it on hand for salads or as a marinade.
Makes about ¾ cup
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
½ teaspoon sea salt
¼ teaspoon ground black pepper
½ cup extra virgin olive oil
Combine the vinegar, mustard, salt, and pepper in a small bowl. Slowly whisk in the oil until well combined. Store in an airtight container in the refrigerator.
Nutrition facts per 2 tablespoon serving: 160 calories, 0 g fiber, 0 g carbs, 0 g sugar, 19 g fat, 2.5 g saturated fat, 0 g protein, 210 mg sodium
Lemon-Dijon Vinaigrette with Macadamia Nut Oil
Is it a dressing or a marinade? Why not both? Combine the zest of lemons with the sweet and buttery essence of the macadamia nut for a delicious and healthy alternative to your usual dressing, or to what you might normally drizzle over fish or a chicken breast.
Makes ¾ cup
3 tablespoons lemon juice
1 teaspoon grated lemon zest
1 tablespoon Dijon mustard
½ teaspoon sea salt
¼ teaspoon ground black pepper
½ cup macadamia nut oil
Combine the juice, zest, mustard, salt, and pepper in a small bowl. Slowly whisk in the oil until well combined. Store in an airtight container in the refrigerator.
Nutrition facts per 2 tablespoon serving: 170 calories, 0 g fiber, 1 g carbs, 0 g sugar, 19 g fat, 2 g saturated fat, 0 g protein, 250 mg sodium
Sugar Impact Mayonnaise
Shelve the mayo without sacrificing flavor with this healthy, creamy variation of its artery-clogging (distant) cousin. You can also use it as a starter for sauces or dressings, so it’s a must in your fridge. Refrigerate up to 3 weeks.
Makes 1 cup
¼ cup unsweetened cashew or coconut milk (such as So Delicious)
½ cup raw cashews
4 teaspoons fresh lemon juice
1 tablespoon Dijon mustard
½ teaspoon sea salt
½ cup olive or macadamia nut oil
Combine the cashew milk, cashews, lemon juice, mustard, and salt in a blender. Puree. With the blender running, add the oil in a slow, steady stream until the mixture is thick and creamy.
Nutrition facts per 1 tablespoon serving: 80 calories, 0 g fiber, 1 g carbs, 0 g sugar, 8 g fat, 1 g saturated fat, 1 g protein, 95 mg sodium
Sugar Impact Pesto
You don’t have to live without pesto! The basil and garlic offer actual health benefits, but I’m guessing you’ll be more focused on flavor than health benefits when you enjoy this. Refrigerate up to 2 weeks, or freeze up to 2 months. If you’re dairy-sensitive, leave out the cheese and increase the salt by ¼ teaspoon.
Makes about 1 cup
4 cups loosely packed basil leaves
1 garlic clove
¼ cup Slow-Roasted Nuts (use almonds; see here)
⅓ cup grated Pecorino Romano cheese
1 teaspoon grated lemon zest
¼ teaspoon sea salt
½ cup olive oil
Nutrition facts per 2 tablespoon serving: 170 calories, 1 g fiber, 2 g carbs, 0 g sugar, 17 g fat, 3 g saturated fat, 3 g protein, 170 mg sodium
Puttanesca Sauce
Straight to you from the shores of Napoli. It’s well known that this Italian staple is easy to prepare and this version will make it fun, too—it’s very fragrant, with just the right amount of spice. A perfect complement to chicken, fish, pork, shirataki noodles, or, of course, spaghetti squash!
Makes 3 cups (six ½ cup servings)
2 tablespoons olive oil
1 medium onion, chopped
3 garlic cloves, minced
½ teaspoon dried oregano
⅛ teaspoon crushed red pepper flakes
10 pitted Kalamata olives, halved
2 pints cherry tomatoes, halved
¼ cup thinly sliced fresh basil
¼ teaspoon sea salt
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, garlic, oregano, and pepper flakes; cook, stirring occasionally, until translucent, about 2 minutes. Add the olives and cook 1 minute. Stir in the tomatoes and cook until barely starting to wilt, about 2½–3 minutes. Remove from the heat and stir in the basil and salt.
Nutrition facts per serving: 100 calories, 2 g fiber, 10 g carbs, 3 g sugar, 6 g fat, 1 g saturated fat, 2 g protein, 210 mg sodium
SNACKS
Are snacks where you crack? Don’t twitch. I’m about to give you snacks that redefine the role of snacking as you know it. They’re guardrails on the road between your meals to keep you moving toward your goals. They support blood sugar balance and cool cravings, while pumping you up with steady, sustained energy. In short—snacking as you always hoped it could be!
Slow-Roasted Nuts
Time to go nuts! This great snack takes a bit of time, but it will be worth the wait. Nuts are an excellent source of protein, fiber, and heart-healthy fats. Best of all, they’re a great-tasting, nutritious option when you’re on the move. Choose your favorite, or mix it up. Note: If your oven doesn’t go to 140°F, you can use a dehydrator instead.
1½ cups raw nuts (cashews, walnuts, almonds, pecans, macadamia)
Water
½ teaspoon sea salt
Combine the nuts and enough water to cover by 3 inches, then stir in the salt. Let the nuts soak overnight.
Preheat the oven to 140°F. Drain nuts and spread onto a baking sheet or place in a dehydrator. Bake nuts for 8 hours. Remove from the oven or dehydrator and let cool completely (nuts will crisp up as they cool). Store nuts in a resealable plastic bag in the refrigerator for best results.
Nutrition facts per ¼ cup serving: 140 calories, 2 g fiber, 4 g carbs, 1 g sugar, 13 g fat, 1.5 g saturated fat, 4 g protein, 150 mg sodium
Cumin and Chili Roasted Cashews
There’s a lot more to this snack than meets the eye in the interplay of flavors between the sweet cashews and spices. So tasty! Plus, the slight sweetness of the cashews can really help blunt a sugar craving and quiet hunger pangs. Keep them close!
Makes 8 servings (3 tablespoons per serving)
1½ cups Slow-Roasted Nuts (use cashews; see here)
½ teaspoon olive oil
½ teaspoon ground cumin
½ teaspoon chili powder
½ teaspoon sea salt
⅛ teaspoon ground chipotle pepper
Preheat the oven to 200°F. In a medium bowl, combine the cashews and oil. Add the cumin, chili powder, salt, and pepper; toss well. Place the nuts in a single layer on a shallow baking pan. Bake 15 minutes, remove from the oven, and cool 10 minutes before serving. Store in an airtight container.
Nutrition facts per ¼ cup serving: 120 calories, 1 g fiber, 6 g carbs, 2 g sugar, 9 g fat, 1.5 g saturated fat, 4 g protein, 290 mg sodium
Homemade Cashew Butter on Celery
Cashew butter, especially homemade, is a better choice than peanut butter because of cashews’ superior fatty acid profile and the fact that they’re less likely to cause an allergic reaction. Try this versatile, high-protein spread in the trench of some crunchy celery.
This recipes makes ⅔ cup cashew butter, but you’ll only have 4 tablespoons as a snack. Keep the extra refrigerated in an airtight container for up to 2 weeks.
Makes 4 servings
1 cup Slow-Roasted Nuts (use cashews; see here)
5 teaspoons coconut butter
⅛ teaspoon salt
4 ribs celery
Combine the cashews, coconut butter, and salt in the bowl of a food processor. Process mixture to a paste, stopping occasionally to scrape down the bowl. Fill each of the celery ribs with 1 tablespoon cashew butter. Store the remaining in an airtight container in the refrigerator.
Nutrition facts per serving: 170 calories, 2 g fiber, 9 g carbs, 3 g sugar, 13 g fat, 5 g saturated fat, 4 g protein, 280 mg sodium
Roasted Garlic and Lemon Hummus
If I had to pick one snack to win the blue ribbon, hummus would be the one. Hummus is the sum of all the goodness that’s in it—the protein in chick peas, the omega-3s in olive oil, the calcium in tahini. Add garlic and lemon, and need I say more? For a twist, serve it with vegetables you might not usually think to eat with dip: fennel, radishes, and jicama.
Makes 8 servings (3 tablespoons per serving)
6 unpeeled garlic cloves
1 (15-ounce) can organic no-salt-added chick peas, drained
4 teaspoons tahini paste
Grated zest of 1 lemon
2 tablespoons lemon juice
3 dashes Tabasco sauce
2 tablespoons extra virgin olive oil
¼ teaspoon sea salt
Preheat the oven to 425°F. Wrap the garlic in a small sheet of aluminum foil. Place garlic packet directly on an oven rack and roast until fragrant and tender, 30 minutes. Remove from the oven and cool 10 minutes.
Unwrap the garlic cloves and squeeze each clove to remove the garlic. Transfer the garlic to the bowl of a food processor. Add the chick peas, tahini, lemon zest, lemon juice, and Tabasco sauce; puree. Stir in the oil and salt, then transfer to a bowl to serve. Can be made up to 4 days in advance, then refrigerated in an airtight container.
Cycles 1 and 3 variation—serve with bean or rice chips.
Nutrition facts per serving: 90 calories, 2 g fiber, 9 g carbs, 0 g sugar, 5 g fat, 0.5 g saturated fat, 3 g protein, 85 mg sodium
Turkey, Bacon, Lettuce, and Tomato Roll-Up
How happy are you? This is simply a deconstructed diner BLT, with all the same great flavors… and it’s a snack! Throw in a slice of avocado, because everything’s better with avocado.
Makes 2 servings if you’re having it as a snack to share; otherwise, 1 serving counts as a meal
2 slices uncured nitrate-free bacon
2 medium romaine lettuce leaves
4 teaspoons Sugar Impact Mayonnaise (see here)
4 ounces nitrate-free sliced turkey breast
1 plum tomato, cut into 8 slices
¼ ripe avocado, sliced
Heat a small nonstick skillet over medium. Add the bacon and cook, turning once, until crisp, about 6-7 minutes. Transfer to a plate covered with paper towel and drain.
Place a lettuce leaf on each of 2 plates. Spread each down the center lengthwise with the mayonnaise. Top with the bacon, turkey, tomato slices, and avocado.
Cycles 1 and 3 variation—substitute lettuce leaf with half of a rice wrap.
Nutrition facts per serving (meal size): 400 calories, 6 g fiber, 15 g carbs, 5 g sugar, 25 g fat, 5 g saturated fat, 31 g protein, 670 mg sodium
Yogurt and Nut Parfait
In French, parfait means perfect. That sounds about right. You’ll find it hard to believe something this tasty could be part of your plan to lose weight fast. Don’t ask, just enjoy! If you’re dairy-sensitive, substitute 1 cup plain, no-sugar cultured coconut milk for the yogurt.
1 cup organic full-fat plain Greek-style yogurt
¼ teaspoon vanilla extract
1 teaspoon grated lemon zest
⅛ teaspoon ground cinnamon
1–1½ teaspoons monk fruit extract
1 tablespoon cacao nibs
5 Slow-Roasted Nuts (use almonds or cashews; see here), coarsely chopped
Combine the yogurt, vanilla extract, zest, cinnamon, and monk fruit extract in a small bowl. Spoon half the yogurt mixture into a parfait glass. Sprinkle with half the cacao nibs and half the nuts. Repeat layering. Serve, or cover and refrigerate up to 24 hours.
Cycles 1 and 3 variation—add ½ cup of berries as you layer.
Nutrition facts per serving: 385 calories, 3 g fiber, 11 g carbs, 7 g sugar, 29.9 g fat, 22 g saturated fat, 17 g protein, 80 mg sodium
DESSERTS
Gimme some sugar! If you’ve got a sweet tooth, dessert can be kryptonite. So I don’t think it’s too much to ask that you get dessert that doesn’t give you cravings, cause blood sugar crashes, create headaches, increase brain fog, or drain you with fatigue. Oh, and it should also taste great and satisfy your sweet tooth, right? You got it. Enjoy!
Blueberry Ice Cream
For Cycles 1 and 3
They’ll all scream for ice cream when you put this creamy indulgence on the table. Reward your crew with the all-natural goodness of blueberries and coconut for the perfect end to dinner, or as an afternoon treat.
Makes 9 servings (about ⅓ cup per serving)
If dairy-sensitive, leave out the heavy cream and use 2 cups full-fat coconut milk.
1½ cups unsweetened organic non-GMO full-fat coconut milk
½ cup heavy cream
12 -ounce bag frozen organic blueberries
3 tablespoons monk fruit extract
¼ teaspoon vanilla extract
Combine the coconut milk, cream, and blueberries in a medium saucepan over medium heat. Bring to a simmer and cook, stirring occasionally, until the blueberries are tender, 10 minutes. Remove from the heat and let stand 10 minutes. Transfer to a blender and puree. Pour into a bowl and stir in the monk fruit extract and vanilla extract. Cover and chill 2 hours.
Pour the mixture into an ice cream maker and freeze according to the manufacturer’s directions. Transfer to a freezer-safe container and allow to harden in your freezer at least 1 hour. If frozen longer, let stand at room temperature 10–15 minutes to soften slightly before serving.
Nutrition facts per serving: 139 calories, 1.1 g fiber, 6 g carbs, 3.3 g sugar, 13.2 g fat, 10.2 g saturated fat, 1.3 g protein, 10 mg sodium
Cherry-Berry Fruit Salad with Shaved Dark Chocolate
For Cycles 1 and 3
Even kids will enjoy this fruit salad for dessert. It’s as beautiful to look at as it is delicious to eat. The rich cherry syrup will satisfy the most incorrigible sweet tooth, but there’s shaved chocolate, just to be sure. And it’s rich in antioxidants! It’s almost too good to be true.
1 cup fresh blueberries
1 cup fresh raspberries
1 cup fresh blackberries
1 cup frozen dark sweet cherries, thawed
1 tablespoons water
¼ teaspoon almond extract
1 teaspoon monk fruit extract
1 ounce 85% dark chocolate, shaved
Combine the blueberries, raspberries, and blackberries in a bowl. Combine the cherries, water, almond extract, and monk fruit extract in a small saucepan over medium heat. Bring to a gentle boil, stirring occasionally, and cook until the cherries have softened and the liquid has thickened slightly, about 5 minutes. Remove from the heat and let cool 1 minute, then pour over the berries; mix well. Divide the berry mixture among 4 bowls and sprinkle each with some of the chocolate.
Nutrition facts per serving: 130 calories, 4 g fiber, 28 g carbs, 18 g sugar, 3.5 g fat, 1.5 g saturated fat, 2 g protein, 0 mg sodium
Lemony Frozen Greek-Style Yogurt
The neighborhood yogurt shop is in trouble. Homemade doesn’t get any easier, and this one is everything you’d want from frozen yogurt and more. It’s tangy with sweet undertones, which makes it satisfying but not cloying. Waiting for the freezer to do its job is the hardest part. If you’re dairy-sensitive, substitute an equal amount of plain, no-sugar cultured coconut milk for the yogurt.
Makes 8 servings (about 4 cups)
32 ounce container full-fat organic plain Greek-style yogurt
2 tablespoons lemon juice
1 tablespoon grated lemon zest
¼ cup monk fruit extract
¼ teaspoon vanilla extract
¼ teaspoon sea salt
Combine the yogurt, juice, zest, monk fruit extract, vanilla extract, and salt in a medium bowl. Whisk until well blended. Transfer to the bowl of an ice cream maker and freeze according to manufacturer’s directions. Transfer to a freezer-safe container and allow to harden in your freezer at least 1 hour. If frozen longer, let yogurt stand 10–15 minutes to soften before serving.
Nutrition facts per serving: 160 calories, 0 g fiber, 4 g carbs, 4 g sugar, 12 g fat, 9 g saturated fat, 8 g protein, 105 mg sodium
Strawberry Avocado Mousse
For Cycles 1 and 3
We just can’t get enough avocado. And we certainly can’t pass up a dessert that will satisfy our sweet tooth, support stable blood sugar, and keep us on track with fast fat-loss goals. I think you may be starting dinner with dessert! If you’re dairy-sensitive, substitute 1 cup plain, no-sugar cultured coconut milk for the yogurt.
Makes 4 servings
1 ripe avocado, peeled, pitted, and mashed
1 cup organic plain full-fat Greek-style yogurt
1½ teaspoons monk fruit extract
1 cup strawberries, hulled and cut into ¼-inch dice
Combine the avocado, yogurt, and monk fruit extract in a medium bowl. Beat with an electric mixer on the highest setting until light and fluffy. Gently fold in the strawberries. Divide among four bowls and refrigerate at least 1 hour before serving.
Nutrition facts per serving: 170 calories, 4 g fiber, 10 g carbs, 5 g sugar, 13 g fat, 6 g saturated fat, 5 g protein, 20 mg sodium
Vanilla Spice Protein Popsicle
Random fact—the Popsicle was invented in 1905 by an 11-year-old. So right there you have some evidence that this might be a good dessert swap for kids. But you can have one, too! Enjoy this sophisticated version of the summertime favorite, which has a delicious combination of spices. Perfect on a hot summer day—or anytime you need to tame your sweet tooth.
Makes 6 servings
2 scoops vanilla-flavored protein powder
10 ounces unsweetened coconut milk (such as So Delicious)
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
1 teaspoon vanilla extract
Whisk together the shake powder, coconut milk, cinnamon, nutmeg, and vanilla extract in a bowl until well blended. Pour into 6 Popsicle molds and freeze overnight. Dip mold into warm water to remove. Store in a resealable plastic container in the freezer.
Nutrition facts per serving: 36 calories, 1 g fiber, 2.9 g carbs, 0.5 g sugar, 1.5 g fat, 1 g saturated fat, 4 g protein, 0 mg sodium