February 2019

Fruits and vegetables are beneficial carbs partly because of their colors. Their rainbow hues indicate precious phytochemicals your body needs for health. So, take a lesson from nature. Remember the colors of the stoplight to stop inflammation and blood sugar imbalances that come from eating white refined carbohydrates. Choose red, yellow, and green colored carbs to replace rice, potatoes, and pasta.

Red Lentils and Tomato – best with beef

The lycopene from the red colored carbs in this dish provides antioxidant protection.

• 1 c. red lentils, washed and drained
• 2 c. bone broth
• 2 Tb. coconut oil or red palm oil
• 1 tsp. brown mustard seed
• 1/2 tsp. cumin seed
• 1 onion, chopped
• 1″ ginger root, grated
• 2 cloves garlic, minced
• 1/4 c. tomato paste
• 1/2 tsp. salt or more to taste

In a small saucepan, combine the lentils and broth. Bring to a simmer. Then reduce heat, cover, and cook until lentils are soft and only a little liquid remains, about 20 minutes. Meanwhile, melt the oil over medium heat. Add the seeds. When they sizzle and change color (10-20 seconds), stir in the onion. Saute until onion becomes translucent, 2-3 minutes, then add in the garlic and tomato paste. Reduce heat to low and cook gently to marry the flavors while the lentils finish cooking. Combine the cooked lentils with the tomato mixture. Add salt to taste.

Yellow Plantain Wraps – beautiful with teriyaki chicken

High in fiber and low in glycemic index, these yellow colored carbs help stabilize blood sugars.

• 2  plantains
• 1 yucca root
• 2 Tb. coconut oil
• salt to taste

Peel the plantains by slitting the skin from stem to blossom-end with a sharp knife. Insert your thumbs into the slit and pull the skin back and away from the fruit. Then cut the plantain into 1-2″ pieces. To peel the yucca root, cut the root into quarters lengthwise. Use a paring knife to cut the skin away, including the pink membrane under the woody outer covering. Likewise, cut the yucca root into 1-2″ pieces.

Now, put the plantains in a saucepan covered with water and bring to a boil. Simmer 15 minutes. Drain and cool. In a high powered blender or food processor, mash the plantain and yucca root with the coconut oil and salt until it is smooth like mashed potatoes. Form 6 balls. Roll each ball between pieces of parchment paper or flatten in a tortilla press to 1/8″ thickness. Cook on a medium high griddle until golden brown, about 2 minutes per side.

Green Lentils with Capers – complimentary to fish

Small but mighty, green lentils are colored carbs that help lower cholesterol.

Photo credit: Romulo Yanes

• 1 c. French green lentils
• 4 c. bone broth
• 2 leeks, thinly sliced (white part only)
• 1/4 c. butter
• 1 Tb. lemon juice
• 1/2 tsp. dried tarragon
• 4 oz. capers
• Salt to taste

Put the lentils to simmer in a saucepan with broth over medium heat for about 40 minutes, until liquid is absorbed and lentils are tender. Meanwhile, saute the leeks in butter. Then add the leeks, lemon juice, tarragon, capers, and salt to the cooked lentils and cook 5 more minutes to marry flavors.

One of the most important steps you can take to balance your blood sugars is to eat a nutrient-rich breakfast. Instead of dashing out the door with a granola bar, or slamming down a bowl of cold cereal, try these family favorites that comfort and nourish simultaneously.

For the Oatmeal Lover: Nutrient-Rich Black Rice Pudding

For being nutrient-rich, the darkest rice wins the prize. In this soothing and creamy pudding, rice is cooked in coconut milk to increase its healthy fat content, then served with vitamin-packed berries.

• 1 cup wild or black rice
• 2 cups water (or sub bone broth for gut-healing protein)
• 1 can full-fat coconut milk
• 3 scoops protein powder (can be reduced if using bone broth)
• 1/3 c. pure maple syrup
• Berries and cream for garnish

The night before, simmer rice and water in a rice cooker or covered saucepan on medium heat until water is absorbed, 30-40 minutes. The following morning, add the remaining ingredients and cook until rice begins to break down and the mixture thickens. Garnish and serve. Makes 6 cups.

For the Pancake Lover: Nutrient-Rich Okonomiyaki

These Japanese pancakes are a delicious way to eat more nutrient-rich vegetables. Basically, you make a pancake batter, add shredded vegetables, fry them, and top them with sriracha mayonnaise, sesame seeds, and green onions.

• 2 large eggs
• 1/4 c. water
• 1 Tb. soy sauce or coconut aminos
• 1 1/2 Tb. fish sauce
• 2 Tb. sesame oil
• 1 c. whole wheat or gluten-free flour
• 1/2 head cabbage, shredded (about 4 cups)
• 1 carrot, grated
• 1 bunch green onions, thinly sliced
• 2 Tb. coconut oil

Heat oil in a heavy skillet over medium heat. While it is warming, whisk together the eggs, water, soy sauce, and sesame oil. Next, stir in flour until a thick batter forms. Then add cabbage, carrots, and half of green onions. Lastly, stir until vegetables are evenly coated with batter. Now, pour 3/4 cup batter at a time into the skillet, smoothing with the back of a spoon into a circle about 1/2 inch thick. Cook until golden brown on the bottom (3-4 minutes, flip and repeat. Serve topped with remaining green onions, sesame seeds, and sriracha mayonnaise.

For The Meat Lover: Nutrient-Rich Vegetable & Sausage Skillet

Photo Credit: Aidells Sausage

Pure comfort food – that’s what I call yams and apples with warm spices, layered with grilled sausages. No one will even think twice about the nutrient-rich greens tossed in. If you make it the night before, and pop it in the oven to heat through when you wake up, it will be ready by the time you are.

• 2 sweet potatoes (about 2 pounds), baked
• 1 package Aidells Chicken & Apple Sausage
• 3 apples
• 1/4 c. butter
• 1/2 tsp. each cinnamon and nutmeg
• 1/4 tsp. each ginger and coriander
• 2 Tb. pure maple syrup
• Salt to taste
• 2-3 c. spinach or kale, cut into fine strips

First, peel and cube sweet potatoes and set aside. Second, slice sausage and cook according to package directions. Third, dice apples and saute in butter with maple syrup and spices. The last minute of cooking, toss the cut greens in with the apples. Finally, combine all ingredients in a covered casserole dish. If desired, refrigerate for use at a later time. An hour before serving, preheat oven to 350 degrees. Bake casserole for 45 minutes, or until heated through.

For The Smoothie Lover: Nutrient-Rich Tropical Smoothie

This pineapple-coconut smoothie supports your blood sugars with protein and natural fat. Additionally, it contains nutrient-rich leafy greens, essential omega 3 fatty acids, and a bitter herb (ginger) to enhance digestion.

Greena-Colada

• 1/3 c. frozen pineapple juice concentrate
• 2/3 c. ice and water
• 1 c. coconut milk, chilled
• 2 c. spinach (I freeze mine ahead of time)
• 1 tsp. grated or minced fresh ginger root
• 2 scoops protein powder
• 2 capsules Omega 3 fish oil

Before blending, slit open the capsules of fish oil and squirt the contents into the blender. Discard the empty capsules. Then add the remaining ingredients. Blend until smooth and frothy. Serve immediately. Serves two.

For the Yogurt Lover: Nutrient-Rich Breakfast Bowl

Chock-full of protein-packed yogurt, beneficial seeds, and antioxidant berries, this powerful nutrient-rich combo will keep you fueled for hours.

• 6 oz. Fage full-fat Greek yogurt
• 1 c. fresh or frozen berry blend
• 2 Tb. chopped raw nuts or seeds

Just layer and serve!

If you like these recipes, check out our cookbook!

If you want to quit sugar, it’s important to “add before you subtract.” In other words, feed your soul and body to avoid deprivation. So, increase the amount of satisfying, wholesome fat you eat, while decreasing the amount of sweeteners you consume. When you increase your fat-to-sugar ratio, you prevent the blood sugar crash that sends you diving for donuts. My clients report that their cravings quit when they eat their Big Fat Treats.

Below are 3 simple Big Fat Treat recipes that you can make in just 5-10 minutes. Healthy fats such as nuts, avocado, and coconut as the basis for these snacks. A little bit goes a long way. Therefore, a few bites will leave you happier than a whole package of Oreos.

Big Fat Treat #1: Fruity Frosty

photo credit: Mordi Photographie

Blend or process until smooth:

• 1 c. frozen raspberries
• whole avocado, peeled & pitted
• 1 Tb. each lime juice and honey

Eat immediately, or scoop into an ice cream freezer and churn according to manufacturer’s directions.

Winning variations

• Peach: 1 c. frozen peaches, 1/2 c. coconut milk, and 1 Tb. orange juice concentrate.
• Cherry: 1 c. frozen cherries, 1/4 c. almond butter, 1 Tb. pomegranate juice plus water for blending.
• Banana: 1 c. frozen banana slices, 1/4 c. cashew butter, 1 Tb. pure maple syrup, plus milk for blending.

Big Fat Treat #2: Chocolate Pudding/Pops

Blend or process until smooth:

• 1 large banana
• 1 Haas avocado
• 3-4 oz. bittersweet chocolate bar, 70% cacao, melted
• 1 tsp. vanilla
• 1 Tb. pure maple syrup, optional

Spoon into cups and refrigerate until serving time, or spoon into molds and freeze for fudgesicles.

Big Fat Treat #3: Ginger Cookies

• 2 c. raw walnuts or pecans*
• 1 c. dried dates (pitted) or figs*
• 1/4 c. molasses
• 4 Tb. arrowroot or tapioca starch
• 1/2 tsp. ginger
• 1/2 tsp. cinnamon
• 1/4 tsp. cloves
• 1/4 tsp. salt

While oven is preheating to 325 degrees, churn nuts and dates in a food processor until they form a smooth paste.* Then, add remaining ingredients and pulse to combine. Next, form 1″ balls. Place on a greased, sprayed, or parchment-lined baking sheet. Finally, flatten with the palm of your hand. Bake for 10-12 minutes.

Note: If you do not have a food processor, you can substitute 1 cup of nut butter and 1/3 cup honey for the nuts and dates/figs.

Perhaps no treat is more popular at Valentine’s Day than chocolate. And for good reason! Chocolate releases a chemical in the brain called phenylethylamine. This chemical is called the “love drug” because it stimulates that same twittery pulse you feel in a romantic relationship. But because we all need to avoid sugar, here’s your Chocolate Round-up for healthier treat options this Valentine’s Day.

Peppermint Patties

They might sound difficult to make, but these homemade peppermint patties from Dr. Axe are quite simple to whip up at home.

Fudgesicles

There’s no better way to capture the joy of frosty chocolate creamies  than with this winner from Mommypotamus.

Bliss Balls

Here’s a recipe from Healing Family Eats to prove you CAN have a treat without resorting to added sweeteners.

Brownies

Have a pan of mind-blowing flourless brownies from Paleo Grubs in just 30 minutes.

Chocolate Truffles

Decadent and rich, the secret ingredient in these creamy delights from Dr. Jockers is avocado.

Hazelnut Fudge

This is one of my very own recipes. Cocoa powder and carob powder are interchangeable in these simple fudge balls.