My Overall Thoughts on The Blood Sugar Solution Cookbook

Dr. Hyman’s cookbook includes a healthy assortment of breakfasts, snacks, soups, salads, and even burgers and deserts! The recipes are influenced by global cooking influences including Indian Curries, Mexican Lasagnas, and Brazilian Bean Soup, & Texas-Style Chili! Right off the bat one of the best things I noticed about the recipes in The Blood Sugar Solution Cookbook is Dr. Mark Hyman’s catchy recipe titles. One that really stood out to me is “The Healthiest Breakfast in the World” which after reading I thought to myself, “I have to try that!” And, in my opinion, that is exactly what you want from a cookbook, a little intrigue of the taste buds!

Knowing that, you might find it valuable to know that Dr. Hyman’s recipes are completely readable and actionable. Not only is grocery shopping easy because it lists all of the recipe items and necessary proportions in cups, tablespoons, or teaspoons, the ingredients are also easy to find. For the three recipes I have chosen for your sneak peak, I was able to complete my shopping between Trader Joe’s, Safeway, and Harvest House (the local health food store). I am sure we have all tried a few cookbooks that caused us to have cookbook phobia. You know the kind I am talking about, the ones that take a degree in culinary arts to decipher! Well I am happy to tell you that Dr. Hyman seemed to have considered the newbie chef when creating The Blood Sugar Solution Cookbook providing easy to follow step-by-step instructions and techniques in the cookbook.

In addition to exciting titles and easy to follow step-by-step instructions, Dr. Mark Hyman includes exciting descriptions for each recipe telling you why the ingredients you are forming together are good for your health.  In addition, The Blood Sugar Solution Cookbook also includes a nutritional analysis, serving size, prep time, cooking/chill time, cooking level, and budget indicator for each recipe. Basically, there are no hidden secrets! When you choose to cook a recipe from Dr. Mark Hyman’s The Blood Sugar Solution Cookbook you know what time frame and skill set is required, what ingredients you need, and the impact that the healthy ingredients will have on your health.

3 Excellent Recipes from The Blood Sugar Solution Cookbook 

1. Cashew “Cheese”

“It satisfies your cheesy, salty cravings and has wonderful fat protein and carbohydrates. It is good for your body and good for your soul.”

–Dr. Mark Hyman

Ingredients

 

Why should you try it?

Tree nuts (including Cashews) are high in energy! Tree nuts are rich sources of vegetable protein, monounsaturated fatty acids polyunsaturated fatty acids, dietary fiber, vitamins E and K, folate, magnesium, copper, selenium, and potassium.” And,  “tree nuts are low in saturated fatty acids and sodium. “ Tree nuts have been shown to be associated with a wide range of health benefits, including “reduced levels of coronary heart disease, hypertension, type 2 diabetes, and obesity.” In 2003, the Federal Food and Drug Administration released the first qualified health claim for nuts stating; “Scientific evidence suggests that eating 1.5 ounces per day of most nuts [such as cashews], as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” Learn more about the study and the health benefits of cashews.

What is in Dr. Hyman’s Cashew “Cheese”?

Soaked raw cashews are blended with probiotic powder and water. The blended cashew mixture is then mixed with fresh basil, parsley, tarragon, lemon juice, nutritional yeast, and salt & pepper to taste.

 

 

NUTRITIONAL ANALYSIS: Per Serving (2 tablespoons):

Calories 141 calories
Fat 11g
Saturated Fat 2g
Cholesterol 0mg
Fiber 1g
Protein 4g
Carbohydrate 9g
Sodium 300mg 

Like the Cashew “Cheese”? You may also like—The Blood Sugar Solution Cookbook’s DELUXE GUACAMOLE

2. Sweet Potato Burgers

“Almond flour, beans, and sweet potatoes together create a low-glycemic yet delicious burger, which can be enjoyed with a salad.”

–Dr. Mark Hyman

Ingredients 

Why should you try it?

Sweet potatoes are healthy! “The sweet potato contains many nutrients including protein, carbohydrates, minerals (calcium, iron, and potassium), carotenoids, dietary fiber, vitamins (especially C, folate and B6), very little fat, and sodium.” Not only is sweet potato a great burger substitute, it is also used as “supplement to corn, rice, or wheat or as the main ingredient of traditional dishes consumed in many developing countries.” Learn more about the nutritional benefits of the sweet potato.

What is in a Dr. Hyman Sweet Potato Burger?

     One large baked sweet potato is mashed with cooked cannellini beans and then spiced with your favorite spice, such as Cajun or curry powder, cayanne pepper, and salt and pepper to taste.  The mixture is combined with almond flour to form patties that are cooked over a cast-iron pan until crispy and golden-brown. The patties are served on a bed of lettuce drizzled with a lemon, garlic, and tahini dressing.

NUTRITIONALANALYSIS: Per Serving (1 Burger):

Calories 143 calories
Fat 5g
Saturated Fat 0g
Cholesterol 0mg
Fiber 6g
Protein 7g
Carbohydrate 20g
Sodium 192mg

Like the Sweet Potato? You may also like—The Blood Sugar Solution Cookbook’s RASPBERRY PISTACHIO-CRUSTED CHICKEN WITH STEAMED KALE AND WILD RICE!

3. Chocolate Chia Seed Pudding

“Coconut, cacao, cayenne, and chia are all powerful superfoods that not only taste good but also reduce inflammation, help improve metabolism, and pro- vide a rich source of omega-3 fats.”

–Dr. Mark Hyman

 Ingredients 

Why should you try it?

It could make you run all day! In chia’s previous, more glorious existence, it served as the power food of the ancient Aztec civilization. They called chia their “running food” because messengers reportedly could run all day on just a handful. “The Aztecs prized chia more highly than gold.” Scientists investigating chia since the 1990s have found the grain surprisingly nutritious and “superior in protein quality to wheat, corn, rice, oats, barley, amaranth and soy.” Chia also offers a disease-fighting arsenal of antioxidants, including “chlorogenic acid, caffeic acid, myricetin, quercetin and flavonols,” as well as an abundance of omega-3 fatty acid!

In one six-month study type 2 diabetes patients, conducted by Dr. Vladimir Vuksan, a pioneer of the functional foods movement in Europe and one of the developers of the revolutionary glycemic index at the University of Toronto, “researchers found impressive health effects from eating Salba (a commercial variety of chia) daily. In patients who already were on diets or medication to control their disease, Salba lowered systolic blood pressure by 10 and diastolic by 5mm mercury. It also reduced c-reactive protein (CRP) levels by 32% and lowered fibrinolytic (blood thickening) factors, which can trigger cardiovascular disease.” See the study.

What is in Dr. Hyman’s Chocolate Chia Seed Pudding?

     Cacao, vanilla, cayenne pepper, and salt are combined with coconut milk, chia seeds, and extra-virgin coconut oil and mixed thoroughly. After being chilled, the pudding is served with a garnish of fresh blueberries.

NUTRITIONALANALYSIS: Per Serving (1/2 cup):

Calories 226 calories
Fat 22g
Saturated Fat 15g
Cholesterol 0mg
Fiber 8g
Protein 14g
Carbohydrate 11g
Sodium 88mg

Like the Chocolate Chia Seed Pudding? You may also like—The Blood Sugar Solution Cookbook’s PINK POM POM! 

 

Check out Dr. Hyman’s Blood Sugar Solution Cookbook & don’t forget to share your experiences and comments below!

One Response to Sneak Peak: 3 Recipes from Dr. Hyman’s Blood Sugar Solution Cookbook

  1. Lisa says:

    Looks great…Though your photo shows Unsweetened Cocoa, when it’s ‘cacao’ that is supposed to be used. This can be confusing to people.

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