Diabetic Cookbook for Two (33 page)

1 cup cauliflower florets

½ cup diced carrots

6 ounces seitan (wheat gluten), finely chopped

2 teaspoons garam masala

1 cup diced tomatoes

⅓ cup unsweetened light canned coconut milk

¼ cup water

Salt, to season

Freshly ground black pepper, to season

2 tablespoons chopped cashews, for garnish

1.
In a large wok or skillet set over high heat, heat the olive oil.

2.
Add the onion and garlic. Sauté for 3 minutes.

3.
Add the cauliflower, carrots, seitan, and garam masala. Mix well. Reduce the heat to medium-high.

4.
Stir in the tomatoes, coconut milk, and water. Cover and bring to a simmer. Cook for about 10 minutes, covered, or until the cauliflower and carrots are tender.

5.
Season with salt and pepper. Garnish with the cashews.

6.
Serve and enjoy!

PER SERVING
Calories: 321; Total Fat: 14g; Protein: 24g; Carbohydrates: 23g; Sugars: 7g; Fiber: 3g; Sodium: 514mg

INGREDIENT TIP:
Use canned coconut milk, not the coconut milk beverage in cartons sold in the refrigerated section. Canned coconut milk is made from pressing fresh, ripe coconut milk. You can find unsweetened light coconut milk in the international food section of most grocery stores. Use leftovers in smoothies and cooked hot cereals for extra creaminess.

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 10 MINUTES

This recipe is perfect for those days when you are short on time and still want a healthy meal on the table fast. Frozen vegetables and canned beans cut prep time to a bare minimum. Chickpeas are high in fiber, protein, and slow-burning carbohydrates that fuel you up and keep your blood sugar steady. Simply toss the ingredients together, season, simmer, and dinner is served. Serve over high-protein quinoa or with a green salad topped with hemp hearts.

1 cup frozen chopped spinach, thawed

1 cup canned chickpeas, drained and rinsed

½ cup frozen green beans

½ cup frozen broccoli florets

½ cup no-salt-added canned chopped tomatoes, undrained

1 tablespoon curry powder

1 tablespoon granulated garlic

Salt, to season

Freshly ground black pepper, to season

½ cup chopped fresh parsley

1.
In a medium saucepan set over high heat, stir together the spinach, chickpeas, green beans, broccoli, tomatoes and their juice, curry powder, and garlic. Season with salt and pepper. Bring to a fast boil. Reduce the heat to low. Cover and simmer for 10 minutes, or until heated through.

2.
Top with the parsley, serve, and enjoy!

PER SERVING
Calories: 153; Total Fat: 1g; Protein: 10g; Carbohydrates: 28g; Sugars: 3g; Fiber: 11g; Sodium: 190mg

TOSS IT TOGETHER TIP:
Frozen vegetables are just as nutritious as fresh because they are picked and processed at their peak. Keep several bags of different vegetables on hand so you can add a serving or two to all your recipes for additional vitamins, minerals, and fiber.

DAIRY-FREE

PREP TIME: 15 MINUTES • COOK TIME: 15 MINUTES

This dish features sautéed kale and beans covered in a rich, decadent-tasting sauce made from cashews. Soaked in water and blended with garlic, the cashews add heart-healthy monounsaturated fats, antioxidants, vitamins, minerals, and their distinctive buttery taste. You’ll get plenty of fiber and several servings of vegetables in this high-protein dish—and don’t worry about the fat; it’s the good kind.

For the cashew sauce

½ cup unsalted cashews soaked in ½ cup hot water for at least 20 minutes

1 cup reduced-sodium vegetable broth

1 garlic clove, minced

For the kale

1 medium red bell pepper, diced

1 medium carrot, julienned

½ cup sliced fresh mushrooms

1 cup canned chickpeas, drained and rinsed

1 bunch kale, thoroughly washed, central stems removed, leaves thinly sliced (about 2½ cups)

2 to 3 tablespoons water

1 teaspoon red pepper flakes

½ teaspoon salt

Freshly ground black pepper, to season

¼ cup minced fresh cilantro

To make the cashew sauce

1.
Drain the cashews.

2.
In a blender or food processor, blend together the cashews, vegetable broth, and garlic until completely smooth. Set aside.

To make the kale

1.
In a large nonstick skillet or Dutch oven set over medium-low heat, stir together the red bell pepper, carrot, and mushrooms. Cook for 5 to 7 minutes, or until softened.

2.
Stir in the chickpeas. Increase the heat to high.

3.
Add the kale and the water. Stir to combine. Cover and cook for 5 minutes, or until the kale is tender.

4.
Stir in the cashew sauce, red pepper flakes, and salt. Season with pepper. Cook for 2 to 3 minutes more, uncovered, or until the sauce thickens.

5.
Garnish with the cilantro before serving.

6.
Enjoy!

PER SERVING
Calories: 348; Total Fat: 15g; Protein: 16g; Carbohydrates: 45g; Sugars: 5g; Fiber: 13g; Sodium: 408mg

RECIPE TIP:
If you don’t have fresh greens on hand, use a 10-ounce package of frozen kale, or other hardy green, like collards. You can also use frozen bell peppers. Just measure out the amount you need without worrying about waste.

DAIRY-FREE

PREP TIME: 15 MINUTES • COOK TIME: 30 MINUTES

If you are looking for something different to serve with vegetables that is lower in carbs than pasta, rice, or potatoes, try mashed beans. With the consistency of mashed potatoes or polenta and the heartiness of legumes, this dish makes an unexpected and yet incredibly satisfying side for grilled vegetables. It’s super easy and quick to prepare with canned beans, and you can use any vegetables you have on hand. Enjoy served over fresh baby spinach.