Some Tasty Recipes Fron Dr. Hyman's Book
Some Tasty recipes from Dr. Hyman's The Blood Sugar Solution Cookbook
Slow cooker vegetarian chili
1Tsp olive oil
2 Tsp chili powder
1 Tsp dried oregano, parsley, basil
3 bay leaves
1 tsp paprika, ground coriander, and ground cumin
¼ tsp dried cayenne pepper
1onion
3 celery ribs, 3 cloves of garlic
1 cup cremini mushrooms, chopped
1 red bell pepper
sea salt and fresh ground black pepper
2 cups of each: cooked cannellini beans, kidney beans, black beans
2 cans (15 ounces) diced tomatoes
1 (15 ounces) can tomato sauce
1 cup uncooked quinoa or brown rice
¼ cup red wine
1 cup vegetarian broth
1 avocado and fresh cilantro to garnish
In a large cast -iron pan, heat the oil and add all spices stirring for 30 seconds, add onion, garlic, celery, mushrooms and bell pepper, and cook 5-6 minutes. Dump the mixture along with the beans, tomato paste and tomatoes, wine, broth and quinoa or brown rice into the slow cooker. Cook on low setting for 2 hours.
Per serving: calories 250, fat 3g, fiber 11g, protein 11g, carbohydrates 40g.
Tuscan Zucchini Soup
4 large zucchini
½ cup olive oil
juice of ½ lemon
1 garlic clove
bunch of fresh basil
sea salt and freshly ground black pepper
1 tomato chopped
In a large pot bring zucchini to boil, reduce the heat and cook 8-10 minutes.
Drain the zucchini and put it in the blender and blend until smooth, reserve 1 cup of the cooking liquid, add while running, oil, garlic, lemon juice and half of basil. Season with salt and pepper, garnish with tomatoes and basil.
Per serving: calories 253, fat 27g, fiber 1g, carbohydrate3g, protein 1g.
Spiced Turkey Salad
Spices are a wonderful way to enhance both the flavor and the medicinal power of your meal.
Paprika, garlic, black pepper, cumin, and cilantro all have unique healing chemical ingredients designed to boost your metabolism and delight your palate.
1 pound lean ground turkey
1 tsp smoked paprika
½ tsp ground cumin
1tsp garlic powder or fresh garlic
salt and freshly ground black pepper
2 Tsp olive oil
5 ounces spring salad mix
2 cups cooked black beans
4 tomatoes chopped
¼ cup chopped cilantro
Combine the turkey and all seasoning and let stand for 10-15 minutes. In a medium iron-cast pan cook turkey for 10 minutes, cool fully. In a large bowl combine tomatoes, beans, and greens. Add turkey and garnish with cilantro
Per serving: calories 235, fat 11g, fiber 5g, protein 20g, carbohydrates 14g.
Vegetable Egg Scramble
2 large eggs
1 Tsp water
1 tsp extra virgin olive oil
1 cup chopped raw vegetables ( onion, red bell pepper, garlic, broccoli, tomatoes, asparagus, summer squash, mushrooms, zucchini)
sea salt and freshly ground black pepper
2 Tsp tomato salsa to top
In a small bowl whisk together eggs and water, in a small iron-cast pan heat the oil and saute vegetables for 2-3 minutes. Pour the eggs and cook , stirring occasionally until done. Season with salt and pepper and top with salsa.
Per serving: calories 202, fat 15g, fiber 1g, carbohydrates 4g, protein 14g.
Curried Cream of Cauliflower soup
This creamy soup contains curry powder ( a powerful anti-inflammatory) and cauliflower ( a powerful detoxifier), in a satisfying and delicious blend.
3 cups vegetable broth
1 cup almond milk
1 large head cauliflower
1 large carrot
1 Tsp curry powder
sea salt and freshly ground black pepper
Combine the broth, almond milk, vegetables and curry powder in a medium pot, bring to boil, then reduce the heat and cook 15 minutes. Take the pot off the heat and put it into the blender.
Per serving: calories 50, fat 1g, fiber 3g, protein 8g, carbohydrates 438g.
Wasabi Salmon Salad
Wasabi is a Japanese spicy horseradish, usually served with sushi
1 can wild salmon drained
2 scallions minced
1 celery rib chopped
½ inch fresh ginger grated
½ cup plain yogurt
¼ tsp wasabi paste
sea salt, black pepper
2 cups chopped Napa cabbage or bok choy
In a medium bowl combine all ingredients, mix well and serve on the bed of chopped Napa cabbage or bok choy.
Per serving: calories 216, fiber 2g, protein 21g, carbohydrates 15g.
Grilled Wild Salmon with Mustard-Mint Sauce and Steamed broccoli
¼ cup fresh mint
3 Tsp Dijon Mustard
3 Tsp extra virgin olive oil
juice of ½ lemon
4 ( 4 ounce) wild salmon fillets
sea salt and freshly ground black pepper
1 medium head of broccoli divided into florets and steamed
Preheat the grill. If you do not have access to a grill, use the broiler in your oven.
Combine the mint, mustard, 2 Tsp of the olive oil, and the lemon juice in a small food processor and pure until smooth. Rub the salmon fillets with salt, pepper and olive oil and grill until ready. Serve the salmon with mustard-mint sauce and steamed broccoli.
Per serving: calories 310, fat 14g, fiber 3g, protein 33g, carbohydrates 8g.
Chile Verde Chicken
Spices as cilantro, cumin, jalapenos, and peppercorn have very powerful medicinal properties on your body, and they make your chicken taste fabulous!
Verde sauce
3 cups chicken broth
16 small tomatillos
2 jalapeno peppers
3 garlic cloves
1 large white onion, chopped
bunch cilantro
1 tsp ground cumin
juice of 2 lemons
sea salt and black pepper
Make the Verde sauce:
Heat the broth in a medium pot, add tomatillos, jalapenos, garlic and cook until vegetables are ready 5-6 minutes.
Transfer the content of the pot to the blender, add onion, cumin, cilantro, lemon juice and salt, pepper. Blend until smooth.
Make the chicken
Season chicken breasts with salt and pepper and fry them in medium pan on high heat 3-5 minutes. Reduce the heat, add Verde sauce and cook 20-25 minutes. Shred the chicken with the forks and serve in the Verde sauce.
Per serving: calories 272, fat 11g, fiber 3g, protein 30g, carbohydrates 12g.