If the cooked grains have stuck to the bottom of the saucepan, remove the pan from the heat, add a very small amount of liquid, cover the pan, and let sit for a few minutes. The grain will loosen, making it easier to serve (and also making it easier to clean the saucepan).
TABLE 11.3. Cooking Grains
Kick Diabetes Essentials: The Diet and Lifestyle Guide
Chapter
RECIPES
NUTRITIONAL ANALYSES
The nutrient values provided for the recipes in this book are estimates only, calculated from the individual ingredients used in each recipe based on the nutrition data found for those ingredients.
Analyses do not include optional ingredients, garnishes, fat used to oil pans, or suggested accompaniments unless specific amounts are given.
Salt is figured in only if a recipe calls for a specific amount.
Broth, stock, and canned or processed food items are considered to be the salted variety unless otherwise specified.
When a recipe lists a choice of ingredients, the first option is used.
Nutrient content may vary based on methods of preparation, origin and freshness of ingredients, product brands, and other factors.
BREAKFAST
Turmeric Tea Elixir
Many of the turmeric tea beverages available commercially are sweetened with added sugars and enriched with milk, cream, or coconut milk. This homemade version is not only more potent but also a valuable part of your treatment protocol, helping to boost disease-fighting compounds. One cup each morning before your first meal will help maximize the absorption of its protective components while contributing few calories.
MAKES 12 SERVINGS
6 cups (1.5 L) water
1 orange, sliced
½ cup (125 ml) sliced fresh ginger
6 whole cardamom pods (optional)
3 cinnamon sticks
12 whole cloves
1½ teaspoons (7 ml) ground turmeric
½ teaspoon (2 ml) ground black pepper
½ teaspoon (2 ml) cayenne
6 lemons (to be used when preparing individual servings), or 6 tablespoons (90 ml) apple cider vinegar
Put the water, orange slices, ginger, optional cardamom, cinnamon sticks, and cloves in a large saucepan. Bring to a boil over medium-high heat. Decrease the heat to medium-low and simmer for 15 minutes.
Stir in the turmeric, pepper, and cayenne and simmer for 10 minutes longer. Remove from the heat, cool slightly, and strain. Pour into glass jars or storage containers. Seal tightly and store in the refrigerator. This will be your tea concentrate for the week.
For individual servings, shake the concentrate, then pour ½ cup (125 ml) into a large mug. Add 1 cup (250 ml) boiling water and the juice of ½ lemon or 1 tablespoon (15 ml) apple cider vinegar.
TIPS: If you prefer a milder flavor, dilute with additional water. If the tea is too tart, add a sliced apple along with the orange. For a sweeter taste, add 4 or 5 dates along with the orange or add a few drops of monk fruit sweetener or stevia to the tea just before serving it.
PER SERVING
calories: 16
Green Giant Juice
MAKES 3 CUPS (750 ML), 2 SERVINGS
This juice is rich in superstars from the bone-building team. The greens supply plenty of vitamin A (as beta-carotene), vitamin K, and folate. As a bonus, the calcium in kale is about twice as available to the body as the calcium in cow’s milk.
1 bunch (8 ounces/240 g) kale or collard greens, stems removed
½ head romaine lettuce
1 cucumber, quartered lengthwise
1 carrot, or ½ apple
4 stalks celery
1 piece (1 inch/3 cm) fresh ginger (optional)
Juice of ½ lemon or lime
Juice the greens, lettuce, cucumber, carrot, celery, and ginger. Stir in the lemon juice. Serve immediately.
VARIATIONS
• Replace the kale with bok choy or other dark leafy greens.
• Add other vegetables, such as sprouts, zucchini, broccolini, kohlrabi, or sweet peppers.
• Replace the carrot with 1 beet (although this will change the color).
• Add 1 small piece (1 inch/3 cm) fresh turmeric root, or ⅛ teaspoon (0.5 ml) ground turmeric.
PER SERVING
calories: 57
protein: 5 g
fat: 0.4 g
carbohydrate: 8 g
dietary fiber: 3 g
calcium: 155 mg
copper: 110 mcg
iron: 1.4 mg
magnesium: 48 mg
phosphorus: 119 mg
potassium: 835 mg
sodium: 111 mg
zinc: 0.6 mg
vitamin C: 16 mg
omega-6 fatty acids: 0.1 g
omega-3 fatty acids: 0.2 g
A WORD ABOUT JUICERS
You can process fruits and vegetables in a powerful blender and then strain the mixture to get juice, but a juicer will do the job more efficiently and effectively.
There are two basic types of juicers: centrifugal and masticating.
Centrifugal juicers use rapidly spinning blades to break down produce, but some juice aficionados believe that the heat they produce can compromise the nutrients in the juice and that the blades don’t extract as much juice from the produce as masticators.
Masticating juicers use slow-moving augers that do a good job of grinding out the juice while preserving fragile vitamins, but these machines may be more pricey.
Juicing expert Steve Meyerowitz used to say that the best juicer for you is the one you’ll use. Consider how easy a particular juicer is to take apart and clean. The size of the feed chute is also important; the larger the chute, the less you’ll need to cut down the produce to fit through it.
Juicers can range from slightly under $100 all the way to $1,000. If you’ve never had experience with a juicer before, you might be more comfortable trying an inexpensive model first, no matter what type. Keep in mind that a used juicer can also be an inexpensive choice. Check out what’s available online and at yard sales.
Chia Berry Bowl
This tapioca-like pudding is brimming with omega-3 fatty acids and has no added sweetener.
MAKES 4 SERVINGS
CHIA PUDDING
2 cups (500 ml) unsweetened soy milk or other nondairy milk
6 tablespoons (90 ml) chia seeds
½ teaspoon (2 ml) ground cinnamon
½ teaspoon (2 ml) vanilla extract
TOPPINGS (PER SERVING)
½ cup (125 ml) fresh or thawed frozen berries (such as blueberries, blackberries, raspberries, or chopped strawberries)
¼ cup (60 ml) Very Berry Sauce ( page 193 )
1, 2 tablespoons (15, 30 ml) chopped walnuts
OPTIONAL TOPPINGS
Pear Cream ( page 192 ) or unsweetened nondairy yogurt
Goji berries
Unsweetened shredded dried coconut
Pumpkin seeds
Ground flaxseeds
To make the pudding, put the milk, chia seeds, cinnamon, and vanilla extract in a medium bowl or mason jar and whisk briskly. Let sit for 10 minutes, then whisk again to prevent clumping. Cover and refrigerate for 2, 12 hours. Whisk again before serving.
To serve, spoon into bowls, stir in the berries, and top with the sauce and walnuts. Add any optional toppings as desired. Alternatively, layer the pudding with the berries, sauce, and toppings and decorate with any optional toppings as desired. Stored in a sealed container in the refrigerator, the pudding (without toppings) will keep for 5 days.
PER SERVING
(with unsweetened soy milk without optional toppings)
calories: 198
protein: 7 g
fat: 11 g
carbohydrate: 19 g
dietary fiber: 13 g
calcium: 376 mg
iron: 3.9 mg
magnesium: 43 mg
potassium: 163 mg
sodium: 54 mg
zinc: 1.3 mg
thiamin: 0.3 mg
riboflavin: 0.3 mg
niacin: 2.2 mg
folate: 39 mcg
vitamin A: 54 mcg RAE
vitamin C: 5 mg
omega-6 fatty acids: 2.4 g
omega-3 fatty acids: 5.4 g
VARIATIONS
• Replace the berries with ½ cup (125 ml) chopped fresh fruit.
• Add a small amount of monk fruit sweetener, stevia, or up to 1 tablespoon (15 ml) of chopped dried fruit (prunes, dates, or raisins) until your palate adjusts to lesssweet foods.
• For a thicker pudding, use 7 tablespoons (105 ml) chia seeds.
• For a flavor boost, add ⅛, ¼ teaspoon (0.5, 1 ml) ground allspice, cardamom, cloves, ginger, or nutmeg.
Pear Cream
MAKES 1¾ CUPS (435 ML)
Use this light, creamy topping to embellish fruit salad, stewed fruit, porridge, pudding, or a fruit crisp. For a more economical version, replace the cashews with raw sunflower seeds. Soaking the cashews or seeds makes this topping extra-creamy. Limit your serving size to 2, 4 tablespoons (30, 60 ml), as this topping is naturally high in fat and calories.
1 can (14 ounces/398 ml) pears, packed in water or juice
½ cup (125 ml) raw cashew pieces or sunflower seeds, soaked for 2, 4 hours and then drained and rinsed
½ teaspoon (2 ml) vanilla extract
Drain the pears but reserve the liquid. Put the pears, cashews, and vanilla extract in a high-speed blender and process until smooth, 1, 2 minutes. Add some of the liquid from the pears to achieve the desired consistency. Stored in a sealed container in the refrigerator, the cream will keep for 5, 7 days.
PER 2 TABLESPOONS (30 ml)
calories: 39
protein: 1 g
fat: 2 g
carbohydrate: 4 g
dietary fiber: 1 g
calcium: 3 mg
iron: 0.4 mg
magnesium: 17 mg
potassium: 52 mg
sodium: 1.3 mg
zinc: 0.3 mg
thiamin: 0.03 mg
riboflavin: 0.01 mg
niacin: 0.3 mg
folate: 1.6 mcg
vitamin A: 0 mcg RAE
vitamin C: 0.3 mg
omega-6 fatty acids: 0.4 g
omega-3 fatty acids: 0 g
Very Berry Sauce
Use this eye-catching sauce on breakfast bowls, as a sauce to top puddings or other desserts, or as a replacement for jam. Double, triple, or quadruple the recipe to make large batches to freeze for later use.
MAKES 2 CUPS (500 ML), 4 SERVINGS
2 cups (500 ml) fresh or frozen berries
¼ cup (60 ml) water
2 teaspoons (10 ml) cornstarch or arrowroot starch mixed with 2 tablespoons (30 ml) water
Put the berries and water in a small saucepan and bring to a simmer over medium heat. Decrease the heat to low and cook, stirring occasionally, for 10 minutes. Stir the cornstarch mixture, then slowly pour it into the berries, stirring constantly, until the sauce thickens, about 1 minute. Serve warm or cold.
VARIATION: This sauce can be made without the cornstarch and with little or no water by stewing the fruit on the lowest temperature until it’s covered in its own juice. Although this method takes more time, it works beautifully with other fruits, such as apricots, peaches, nectarines, and Italian prune plums.
PER SERVING
calories: 45
protein: 0.3 g
fat: 0.5 g
carbohydrate: 11 g
dietary fiber: 2 g
calcium: 6 mg
iron: 0.2 mg
magnesium: 4 mg
potassium: 42 mg
sodium: 0.9 mg
zinc: 0.06 mg
thiamin: 0.02 mg
riboflavin: 0.03 mg
niacin: 0.4 mg
folate: 5 mcg
vitamin A: 2 mcg RAE
vitamin C: 2 mg
omega-6 fatty acids: 0.13 g
omega-3 fatty acids: 0.09 g
Green Smoothie
MAKES 1 LARGE OR 2 SMALL SERVINGS
Smoothies are popular for breakfast because they are quick and easy to make, nutrient-dense, and super-portable. This one boasts 36 grams of protein and 13 grams of fiber! Frozen peas contribute to the generous protein and fiber content, as well as to the gorgeous fresh-green color. Frozen ingredients are the key to thick, rich-tasting smoothies and smoothie bowls.
2 cups (500 ml) dark leafy greens (kale, spinach, broccoli, sunflower sprouts, pea shoots), firmly packed
1 cup (250 ml) unsweetened soy milk or other nondairy milk
3, 4 ounces (90, 120 g) soft organic tofu or unsweetened nondairy yogurt
¾ cup (185 ml) frozen peas
2 tablespoons (30 ml) hemp seeds
1 small frozen banana, broken into chunks
½ cup (125 ml) frozen pineapple or mango pieces (optional)
Put all the ingredients in a high-speed blender in the order listed and process until smooth, 1, 2 minutes. Serve immediately.
PER FULL RECIPE
(with unsweetened soy milk)
calories: 525
protein: 35 g
fat: 21 g
carbohydrate: 60 g
dietary fiber: 12 g
calcium: 373 mg
iron: 9 mg
magnesium: 329 mg
potassium: 1,929 mg
sodium: 193 mg
zinc: 3.4 mg
thiamin: 0.9 mg
riboflavin: 0.6 mg
niacin: 13 mg
folate: 156 mcg
vitamin A: 1,145 mcg RAE
vitamin C: 189 mg
omega-6 fatty acids: 7.5 g
omega-3 fatty acids: 2.7 g