The Paleo Diabetes Diet Solution
Y’all already know how I feel about natural healing. I say anytime you can heal without help from Big Pharma go for it. Diabetes can even be managed naturally with a little help from the experts. If you need assistance figuring out what to do to take charge of your blood sugar, Certified Nutritional Practitioner, Jillhouse and Certified Holistic Nutritionist, Lisa Cantiker co-author a great book entitled “The Paleo Dibetes Solution”
This book filled with tons of information about Diabetes, how to get started on a Paleo diet, nutrition, macro-nutrients and getting rid of toxins. It also has 125 Recipes and a 30 Day Meal Plan. “The Paleo Diet Solution” is a fantastic way to help control your blood sugar naturally.
Check Out These Recipes from the Book:
Mexican Chicken Soup
This is a lot like Mexican tortilla soup, but without the soggy tortilla chips.
If you don’t have homemade stock or broth on hand, you can use ready-to-use organic chicken broth.
2 tbsp extra virgin olive oil 30 mL
1 cup finely chopped onion 250 mL
1⁄2 cup chopped carrot 125 mL
1⁄2 cup chopped celery 125 mL
1 tsp diced seeded jalapeño pepper 5 mL (optional)
1⁄2 tsp sea salt (approx.), divided 2 mL
2 small cloves garlic, minced 2
1⁄4 tsp ground cumin 1 mL
1⁄4 tsp dried oregano 1 mL
1 can (14 oz/398 mL) diced tomatoes, 1 with juice
6 cups Warming Chicken Stock (see recipe below) 1.5 L
11⁄2 cups thinly sliced cooked free-range chicken 375 mL (see tip, opposite)
2 tbsp freshly squeezed lime juice (approx.) 30 mL
1⁄2 avocado, diced 1⁄2
2 tbsp chopped fresh cilantro 30 mL
1. In a Dutch oven or stockpot, heat oil over medium heat. Add onion, carrot, celery, jalapeño (if using) and 1⁄4 tsp (1 mL) salt; cook, stirring, for 3 to 5 minutes or until vegetables start to soften. Stir in garlic, cumin and oregano, then add tomatoes and cook, stirring, for 1 minute.
2. Stir in stock and bring to a boil. Reduce heat to low, cover and simmer for 15 minutes or until vegetables are tender.
3. Stir in chicken, lime juice and the remaining salt; simmer, uncovered, for 5 minutes. Remove from heat. Taste and adjust seasoning with salt and lime juice as desired.
4. Divide soup among serving bowls and top with avocado and cilantro.
Makes 4 servings
Use leftover Flattened Roast Chicken (page 198) or a store-bought free-range roast chicken.
To make this soup even heartier, add 2 cups (500 mL) cauliflower rice with the chicken. It becomes almost like a stew. To make cauliflower rice, follow step 1 in the recipe for Cilantro Cauliflower Rice
Warming Chicken Stock
The best parts of the chicken to use for the most delicious broth are the necks, wings and backs. When Jill makes the Flattened Roast Chicken (page 198), she freezes all the backs for just this purpose. The roast chicken is a staple in her house, so there are always bones for making stock.
• Fine-mesh sieve
3 lbs bone-in skin-on free-range chicken parts 1.5 kg
4 cloves garlic, cut in half 4
3 carrots, coarsely chopped 3
3 stalks celery, coarsely chopped 3
2 onions, peeled and quartered 2
8 whole peppercorns (black, green or pink) 8
3 bay leaves 3
1 tsp dried thyme 5 mL
1 tsp sea salt 5 mL
10 cups filtered water 2.5 L
1. In a large stockpot, combine chicken, garlic, carrots, celery, onions, peppercorns, bay leaves, thyme, salt and water. Cover and bring to a boil over high heat. Reduce heat to low and simmer for 2 hours, skimming foam occasionally.
2. Strain stock through a fine-mesh sieve into a large bowl. Press liquid out of bones and vegetables and discard solids.
3. Taste the stock; if you would like it stronger and more concentrated, return it to the pot, bring to a boil over high heat and boil for about 15 minutes or until reduced.
4. Let cool, then transfer to airtight containers and refrigerate for up to 4 days or freeze for up to 6 months.
Makes about 10 cups (2.5 L)
Smoked Salmon Nori Rolls
This is a great take on a hand roll, without the sweetened sticky rice. With the smoked salmon, these rolls are a great meal, but they can also be made with vegetables alone and used as a side for another protein, even chicken wings!
Use a very sharp knife when cutting your roll, as a dull one will crush it. Keeping the blade slightly wet will also help. A good way to do this it to dip the knife tip into a bowl of water, then turn it so that the tip points straight up. Tap the handle of the knife on the table and gravity will send the water down the cutting edge.
8 sheets toasted nori 8
1⁄2 cup Zucchini Wasabi Spread (page 248) 125 mL
8 pieces smoked wild salmon 8 (each about 1 oz/30 g)
2 avocados, each thinly sliced lengthwise 2 into 8 pieces
1 English cucumber, thinly sliced 1 lengthwise into 16 pieces and trimmed to fit the nori sheets
1 large red bell pepper, thinly sliced 1 lengthwise into 16 pieces
24 fresh mint leaves, chopped 24
24 fresh cilantro leaves, chopped 24
1. Place 1 sheet of nori on a work surface, with the rough side facing up. Carefully spread 2 tbsp (30 mL) Zucchini Wasabi Spread over nori, leaving 11⁄2 inches (4 cm) bare along the bottom edge (the edge closest to you).
2. Place 1 piece of salmon, 2 slices of avocado, 2 slices of cucumber and 2 slices of red pepper about 11⁄2 inches (4 cm) from the bottom edge. Top with some of the mint and cilantro.
3. Starting with the bare edge, roll nori around the fillings, pressing gently to make a compact roll. Moisten a finger with warm water and run it along the inside edge of the flap that remains at the top of the roll, then press the moistened edge against the roll to seal.
4. Repeat steps 1 to 3 with the remaining ingredients.
5. Using a very sharp serrated knife, cut each roll into 6 pieces (see tip, at left).
Makes 4 rolls
Switching to a paleo lifestyle can help you effectively manage your diabetes.
Millions of people are living with diabetes, and many experts believe that the regular consumption of packaged and processed foods is the leading cause of diabetes and other chronic diseases. A paleo diet isn’t a magic bullet, but all the recent research points to the fact that it can effectively manage as well as lower your risk for diabetes.
The foundation of the paleo diet is fresh, unprocessed grass-fed meat, whole fruit, vegetables, seeds and nuts. It’s a nutrient-dense, low-carb, fiber-rich diet high in vitamins and minerals. These paleo-inspired recipes will give you the tools you need to manage or reverse high blood sugar levels while enjoying delicious food at the same time.
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I was not a paid for my opinion; however I may have been given a free product for review. Thanks to all of my sponsors and their parent companies for their support in this review.