Free The Blood Sugar Solution Cookbook by Mark Hyman

chilled.
    Nutritional analysis per serving (1 cup): calories 166, fat 10 g, saturated fat 1 g, cholesterol 0 mg, fiber 8 g, protein 3 g, carbohydrate 24 g, sodium 118 mg

R ASPBERRY B ANANA C REAM P IE S MOOTHIE
    Serves: 2
    Prep time: 5 minutes
    Level: Easy
    Budget: $
     
    A creative way to eat your greens along with phytochemicals from berries.
    ½ cup frozen blueberries
cup frozen raspberries
4 frozen strawberries
½ large frozen banana
10 unsalted almonds
8 walnuts
½ teaspoon spirulina powder
1 teaspoon green powder
    Combine all of the ingredients in a blender and add just enough water to cover them. Blend on high speed until smooth, 1–2 minutes. If the smoothie is too thick, thin it with a little water—it should be thick but drinkable. Serve chilled.
    Nutritional analysis per serving (½ cup): calories 178, fat 8 g, saturated fat 1 g, cholesterol 0 mg, fiber 6 g, protein 6 g, carbohydrate 25 g, sodium 22 mg

G REEN C HIA P ORRIDGE
    Serves: 1
    Prep time: 5 minutes
    Level: Easy
    Budget: $
     
    Combining nuts, avocados, chia seeds, spinach, and berries in a blender makes a fantastic and satisfying breakfast.
    1 cup water
5 almonds (soaked), walnuts, or cashews
flesh of ½ avocado
½ banana
1 tablespoon chia seeds
1½ cups baby spinach
¼ cup raspberries, for garnish
1 tablespoon bee pollen (optional, for garnish)
    Combine the water, nuts, avocado, banana, chia seeds, and spinach in a blender. Blend on high speed until smooth and creamy. Garnish with raspberries and bee pollen (if using) and serve.
    Nutritional analysis per serving (2 cups): calories 316, fat 18 g, saturated fat 2 g, cholesterol 0 mg, fiber 14 g, protein 10 g, carbohydrate 40 g, sodium 53 mg

D R . H YMAN’S C HINESE E GGS AND G REENS
    Serves: 3
    Prep time: 15 minutes
    Cook time: 20 minutes
    Level: Easy
    Budget: $
     
    A savory way to enjoy omega-3 eggs. The juiciness of the tomatoes makes this feel like an indulgent breakfast, but it takes only minutes to prepare. Cooking tomatoes in a little healthy oil enhances their nutritional value and increases the availability of their potent cancer-fighting lycopene.
    3 tablespoons extra-virgin olive oil
12 garlic cloves, chopped
6 large eggs, beaten
1 (16-ounce) can chopped plum tomatoes, undrained
1 tablespoon toasted sesame oil
1 tablespoon reduced-sodium, gluten-free tamari
1 teaspoon Worcestershire sauce
1 cup cooked black rice
6 cups baby spinach, pre-steamed
    1. Heat the oil in a large nonstick pan or wok over medium-high heat. Add the garlic and cook until aromatic, 1–2 minutes.
    2. Pour the eggs into the pan and cook them, undisturbed, until no egg liquid remains. This takes about 1–2 minutes. Flip the omelet over carefully and cook the other side for 1–2 minutes. When cooked through, use a spatula to cut the omelet into 2-inch pieces.
    3. Pour the tomatoes, along with their juices, over the eggs and add the sesame oil, tamari, and Worcestershire sauce. Simmer the eggs in the sauce for 10 minutes.
    4. Remove the pan from the heat and serve the eggs and tomatoes over black rice with steamed spinach on the side. Leftover eggs can be refrigerated for up to 2 days.
    Nutritional analysis per serving (¾ cup egg mixture,cup rice): calories 462, fat 29 g, saturated fat 6 g, cholesterol 430 mg, fiber 4 g, protein 20 g, carbohydrate 36 g, sodium 532 mg

SOUPS
    H EARTY L ENTIL S OUP
    Serves: 4
    Prep time: 10 minutes
    Cook time: 35 minutes
    Level: Easy
    Budget: $
     
    Lentils are a wonderful source of minerals, nutrients, fiber, and protein, and they are a staple in many cultures. They provide a nutty, sweet, deeply satisfying flavor.
    1 tablespoon extra-virgin olive oil
1 teaspoon dried basil
1 small yellow onion, finely chopped
2 large carrots, peeled and finely chopped
sea salt and freshly ground black pepper
8 cups low-sodium vegetable broth
1 cup dried lentils
cup uncooked long-grain brown rice
1 (28-ounce) can crushed tomatoes
    1. Heat the oil in a medium pot over medium-high heat. After a minute add