Table of Contents
Introduction 11
01 Introduction to the Blood Sugar Diet 13
What Is the Blood Sugar Diet? 14
Your Calculated Risk 14
How Does the Diet Work? 16
Reap the Health Benefits 17
Breakdown of Blood Sugar: It's Quite Simple! 18
Get Stable, Starting with Avoiding Added Sugar 19
Simple or Complex: Are All Carbohydrates Bad? 21
No Carbs Stand Alone 24
02 The Big Essentials: Fiber, Water, and Fat 25
The Unbelievable Benefits of Fiber 26
Fitting in Fiber 27
What about Water? 29
Maximize the H2O 31
Fat Essentials 32
How Much Fat Won't Make You Fat? 34
Cut the Fat 35
The Pros and Fats of Fish 36
The Power of Proteins 37
03 Your Guide to Building and Balancing Your Meals 39
Grocery Shopping with a Plan of Attack 40
Meal Planning with Color 42
Working Through the Weeknight Runaround 45
Mea! Frequency 47
Portions in Proportion 48
04 Lifestyle Transition Guide 51
Changing Your Mindset 52
Cleaning Out the Cupboards 52
Dining Out with a Plan 53
Nutrition on the Road 55
Handling the Holidays 57
Late-Night Cravings 59
Small Substitutions Bring Big Rewards 61
05 FAQs and Steps to Success 63
How Can You Increase Your Metabolism? 64
What about Adding in Blood Sugar Regulators? 65
What about Artificial Sweeteners and Sugar Alcohols? 66
What about the Glycemic Index? 68
Do You Have to Avoid Meat, Dairy, and Gluten? 69
Essentials of Exercise 70
Venturing Out of Your Comfort Zone 72
Set Yourself Up for Success 74
06 Breakfast of Champions 77
Baked Apple Cinnamon Oatmeal Muffins 78
Brussels for Breakfast 79
Honey Butter Banana 80
Buckwheat Pancakes 81
Green Egg Breakfast Wrap 82
Roasted Coconut Berry Parfait 83
Egg-cellent Sandwich 84
Sweet Breakfast Quesadilla 85
Crustless Zucchini and Artichoke Quiche 86
Honey Oat Breakfast Bites 87
Avocado Toast 88
Lemon Berry Chia Breakfast Pudding 89
Flax Banana Bread 90
Mushroom and Kale Quiche 91
Breakfast Salad 92
Quinoa Berry Breakfast 93
Triple B-Breakfast Bean Bowl 94
Oatmeal Deluxe 95
Veggie Lover Omelet 96
Whole-Wheat Blueberry Muffins 97
07 Superfood Smoothies 99
Super Strawberry Smoothie 100
Chia-C Water 101
Wake Up Coffee Lovers Smoothie 102
Mango Smoothie 103
Raspberry Tart Morning Start 104
Nutty for Oatmeal Smoothie 105
Berry Good Smoothie 106
Very Veggie Smoothie 107
Sweet Green Smoothie 108
Berry Nutty Smoothie 109
Green Grape Greatness Smoothie 110
Pear-fect Avocado Smoothie 111
Blackberry Blast Smoothie 112
The Green Go-Getter 113
Paradise Greens Smoothie 114
Cucumber Lemon Smoothie 115
Savoy Smoothie 116
Frozen Breakfast Treat 117
08 Sensational Salads and Staple Dressings 119
Apple Coleslaw 120
Give Me a Beet 121
Red, White, and Green Salad 122
Honey Citrus and Avocado Spinach Salad 123
Double Roasted Corn and Chickpea Salad 124
Watermelon Basil Salad 125
Triple Green Salad 126
Rainbow Salad with Cashews 127
Avocado Tomato Quinoa Salad 128
For the Love of Cucumber 129
Pear and Walnut Salad 130
Lemon Spinach Orzo Salad 131
Fruit-Filled Kale Salad 132
Mixed Greens Salad with Steak 133
Going for the Greek 134
Mandarin Snap Pea Salad 135
Cashew-Garlic Ranch Dressing 136
Honey Lemon Dressing 137
The Best Balsamic Dressing 138
Apple Vinaigrette 139
Poppy Seed Dressing 140
09 Soup Lovers 141
Sweet Potato-Apple Soup 142
Curried Kale and Lentil Stew 143
Black Bean Soup 144
Cold Roasted Red Pepper Soup 145
Rosemary Cream of Mushroom Soup 146
Garden Veggie Soup 147
Garlic White Bean and Kale Soup 148
Sweet Potato Chili 149
Curried Butternut Squash Soup 150
Lentil Vegetable Soup 151
Roasted Sweet Potatoes and Cauliflower Soup 152
Honey Cinnamon Pumpkin Soup 153
10 Variety of Veggies 155
Balsamic Brussels 156
Quick-Roasted Carrots 157
Roasted Garlic Cabbage 158
Cinnamon Sweet Potatoes 159
Extra Crispy Broccoli Florets 160
Mushrooms and Leeks 161
Sweet and Spicy Baked Sweet Potato Coins 162
Vegetable Curry 163
Fresh Roasted Green Beans 164
Avocado and Shiitake Pot Stickers 165
Roasted Green Chilies 166
Double Cheese Sweet Potato Latkes 167
Zesty Chili Corn on the Cob 168
Marinated Roasted Peppers and Eggplant 169
Mashed Cauliflower 170
Broccoli Raab with Pine Nuts 171
Winter Vegetable Casserole 172
Potato Medley with Roasted Green Chilies 173
Spinach-Stuffed Mushrooms 174
11 Beans and Legumes 175
Onion Roasted Chickpeas 176
Bunless Black Bean Quinoa Burger 177
Italian White Beans and Rice 178
Sun-Dried Tomato Chickpea Roll-Up 179
Mexi-Cali Layered "Lasagna" 180
Black and Green Veggie Burritos 181
White Bean Salad 182
Black Bean and Butternut Squash Chili 183
Avocado Bean Orzo 184
Kale and White Bean Quesadilla 185
Leftover Lentil Salad 186
Black-Eyed Pea Salad 187
Pumpkin and Lentil Curry 188
Black Bean Perfection 189
Kidney Bean and Chickpea Salad 190
Cilantro Lime Rice and Bean Bowl 191
Black Bean Avocado Wrap 192
Super Fiber Wrap 193
12 Main Dish Meals 195
Soy and Ginger Flank Steak 196
Pecan-Crusted Roast Pork Loin 197
Chicken Kalamata 198
Pesto Kale and Sweet Potatoes 199
Balsamic Dijon Orzo 200
Oven-Roasted Spaghetti Squash with Veggies and Feta 201
Black Bean and Barley Taco Salad 202
Spicy Sweet Potato Tacos 203
Roasted Butternut Squash Pasta 204
Pesto Parmesan Quinoa 205
Tuscan Pasta Fagioli 206
Broiled Tostadas with Avocado 207
Sweet Potato Enchiladas 208
Veggie-Loaded Sweet Potatoes 209
Pesto Pizza 210
Lemon Quinoa Veggie Salad 211
Roasted Chickpea Pocket 212
Spanish Artichoke and Zucchini Paella 213
Beet and Avocado Roll-Up 214
Sun-Dried Tomato Risotto with Spinach and Pine Nuts 215
Stuffed Green Chilies 216
Indian-Spiced Chickpeas with Spinach (Chana Masala) 217
13 Flavorful Fish 219
Sriracha-Seasoned Salmon 220
Pronto Pesto Fish and Foil 221
White Wine Trout with Mushrooms 222
Spicy "Fried" Fish Fillet 223
Pineapple-Infused Shrimp Kabobs 224
Blackened Salmon with Grilled Veggies 225
Mahi-Mahi and Mango Street Tacos 226
Barley Spinach Fish Bake 227
Wasabi-and-Ginger-Crusted Tilapia 228
Spicy Shrimp Wrap 229
Honey Dijon Tuna Salad 230
Sweet- Potato-and-Walnut-Crusted Halibut 231
Grilled Salmon with Roasted Peppers 232
Crab Cakes with Sesame Crust 233
Simple Shrimp Salad 234
Sun-Dried Tomato and Caper Fish Sauté 235
Roasted Romaine and Mahi-Mahi 236
Salmon Fried Rice 237
14 Quick and Easy Appetizers 239
Roasted Red Pepper Hummus 240
Holy Guacamole 241
Tomatillo Salsa 242
Cucumber Slices with Smoked Salmon Cream 243
Mango Madness 244
Onion Dip 245
Fruit Dip 246
Fried Zucchini Sticks 247
Layered Greek Dip 248
Three-Bean Dip 249
Balsamic Parsley Dip 250
Tomato Basil Mini Skewers 251
Green and Black Olive Tapenade 252
Spicy Black Bean Dip 253
Sweet and Savory Rosemary Cashews 254
Black-Eyed Pea Dip 255
Crispy Sweet Onion Lavash 256
Artichoke Dip 257
15 Sinless Sweets 259
Sauteed Apples and Pears 260
Dessert Dates with Almond Butter 261
Easy Banana Date Cookies 262
No-Bake Peanut Butter Flax Bails 263
Homemade Cinnamon Applesauce Dessert 264
Coconut Chia Pudding 265
Key Lime Pie 266
Cinnamon Sweet Almonds 267
Apple Cookies with a Kick 268
Berry Cheesecake Parfait 269
Cocoa-Nut-Coconut No-Bake Cookies 270
Minty Fruit Frenzy 271
Triple C Lover 272
Popcorn and a Movie 273
Chocolate-Dipped Delight 274
Appendix A Sample Blood Sugar Meal Plans 275
Appendix B High-Fiber and High-Protein Foods 279
Appendix C Seasonal Produce Grocery List 281
Standard U.S./Metric Measurement Conversions 287
Index 289
