Transcription

DR. MARK HYMANTHEBLOOD SUGAR SOLUTION10-DAYDETOXDIETRECIPE GUIDE

The Meal Plansoups are comforting and filling, and are great for those of you who liketo be creative with your vegetable intake. They provide loads of fat- busting nutrients and energy to restore your vitality. Be sure to makeenough so you can enjoy soup several times throughout the week;stored in sealed glass containers, these soups can last three to four daysin the refrigerator (or up to six months in the freezer).Both the salad and soup options need a satisfying serving of proteinto go along with them to maintain your energy and maximize detoxification. Be sure to add 4 to 6 ounces of protein of your choice(when possible, use sustainably raised, g rass- fed, or organic): chicken,turkey, salmon, omega‑3 eggs, tofu, or tempeh, either mixed in or onthe side (for simple protein preparation instructions, take a look at the“Cooking the Basics” section on pages 258–61). You can mix yoursalad ingredients in advance, put the protein and the dressing in separate containers, and bring it all to work. Toss together right before youare ready to eat; otherwise, your salad will be soggy.DinnerAs with lunch, each day you can choose from the Core Plan or Adventure Plan dinner. Or, if you prefer, you can make a simple protein andvegetable according to the instructions in the “Cooking the Basics”section.Whichever dinner option you choose, remember you can alwaysaugment with as many nonstarchy vegetables as you like. The morevegetables, the better.10‑DAY DETOX STAPLES SHOPPING LISTThe following is a list of the basics you should have in your kitchen toenable you to make a wide variety of healthy meals for these ten days —  and long after. Some of these ingredients may not necessarily appear inthe detox recipes, but they are great to have on hand for quick meals youcan make according to the “Cooking the Basics” guidelines on page 258.257BloodSugarSolu HCtext2P.indd257 12/5/133:02:41 AM

T H E B LO O D S U G A R S O LU T I O N 1 0 - DAY D E TOX D I E TnnnnnnnnnnnnnnnnnnnExtra virgin olive oilExtra virgin coconut butter (often called coconut oil; at room temperature it is solid, but at warm temperatures it may be liquid)Other healthy oils that you like (walnut, sesame, grape seed, flax, oravocado)Nut butters (raw if possible; choose from almond, cashew, macadamia, or walnut)Nuts: walnuts, almonds, pecans, macadamia nutsSeeds: hemp, chia, flax, pumpkin, sesameTahini (sesame seed paste —  great for salad dressings and in sauces forvegetables)Canned full fat coconut milkUnsweetened hemp or almond milkCanned or jarred Kalamata olivesAlmond mealApple cider vinegarBalsamic vinegar Low- sodium, g luten- free tamari Low- sodium broth (vegetable or chicken)Dijon mustardSea saltBlack pepper (peppercorns that you can freshly grind)Detoxifying and a nti- inflammatory herbs and spices, including turmeric, cayenne pepper, thyme, rosemary, chili powder, cumin, sage,oregano, onion powder, cinnamon, coriander, cilantro, paprika, andparsleyCOOKING THE BASICSBelow are a few basic cooking techniques that will allow you to makequick meals if you choose to replace any of the lunches or dinners fromthe 10‑Day Detox.258BloodSugarSolu HCtext2P.indd258 12/5/133:02:41 AM

The Meal PlanCooking VegetablesSteam or sauté your vegetables and add some fresh or dried herbs or spices.To steam:nnnnIn a large saucepan, bring 1 cup of water to a boil.Place a steaming rack or basket over the water (you can get one at anygrocery store for about 2).Chop your veggies. Place them in the steaming rack, cover, andsteam for 4 to 8 minutes, depending on the vegetable and yourdesired level of tenderness. They should still be crunchy and brightcolored.Add your favorite seasonings and drizzle with olive oil and a little saltto taste. You can cook almost any vegetable this way. It’s easy. It’sdelicious. And it takes almost no time at all.To sauté:nnnnChop your veggies.In a sauté pan, heat 1 tablespoon of extra virgin olive oil over medium- high heat.Add the veggies and sauté for 5 to 7 minutes, stirring occasionally,until they are cooked to your desired level of tenderness.You can add onions, garlic, and/or mushrooms (shiitake are particularly tasty) to sautéed veggies to make them more flavorful. Youmight want to sauté these vegetables with a little salt first, then addthe others.Cooking Fish and ChickenFish and chicken are easy to prepare in delicious and healthy ways. Justgrill, broil, or sauté your fish or boneless, skinless chicken, then seasonwith extra virgin olive oil, lemon juice, rosemary, garlic, ginger, orcilantro (I like to experiment with spices). Here’s how:259BloodSugarSolu HCtext2P.indd259 12/5/133:02:41 AM

T H E B LO O D S U G A R S O LU T I O N 1 0 - DAY D E TOX D I E TTo grill or broil:nnnPrepare the grill or preheat the broiler.Sprinkle salt and any other seasoning you choose on your fish orchicken. You can coat it in 1 teaspoon of olive oil. Then place it onthe grill or under the broiler.Cook fish until it is tender and opaque throughout, 7 to 10 minutes,flipping it once halfway through the cooking time. Chicken willtake longer, perhaps up to 15 minutes. Again, flip it halfway. You’llknow it’s done if it’s firm to the touch and white throughout whenyou slice it. You can use a meat thermometer to be sure, but after awhile it will be second nature.To sauté:nnnnnSprinkle salt and any other seasoning you choose on your fish or chicken.In a skillet or sauté pan, heat 1 to 2 tablespoons of extra virgin oliveoil over medium- high heat. Add the fish or chicken to the pan.Turn fish just once while cooking, but turn chicken often to avoidbrowning it too much on one side. Follow the same cooking times asfor broiling and grilling.You can sauté onions, garlic, mushrooms, or other vegetables withyour fish or chicken to make it especially tasty.Once it is cooked, season fish or chicken with additional salt, freshlyground black pepper, up to 1 tablespoon of olive oil, and lemon juiceif you choose.Tofu or TempehFollow the guidelines for fish and chicken, or simply add cubed tofu ortempeh to your vegetables before steaming or sautéing.Spice Up Your FoodRemember to add herbs and spices to your cooking. Add fresh rosemary, chopped fresh cilantro, or fresh crushed garlic or fresh sliced gin260BloodSugarSolu HCtext2P.indd260 12/5/133:02:41 AM

The Meal Planger to your vegetables. Using either dried or fresh herbs adds flavor andincredible detoxification benefits. Place slices of ginger in the waterwhile you’re cooking rice (once you have transitioned off the 10‑DayDetox), or add 1 to 2 teaspoons of turmeric for delicious yellow, Indian- style rice. These are powerful anti- inflammatories, and they give therice a wonderful aroma and flavor. Try different cooking styles to addnatural flavor as well. For example, roasting hearty vegetables such asBrussels sprouts or onions brings out their natural sweetness. There is aplethora of ways to eat your v eggies —  just keep trying new flavors, newprep styles, and different vegetables until you find what you like best.And remember, you can’t overeat these foods, so eat all the broccoliand lettuce you want!THE 10‑DAY DETOX MEAL PL ANHere is a recap of your 10‑Day Detox Meal Plan:Day 1nnnnnBreakfast: Detox Shake of your choice (page 267)Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)Lunch: Core Plan: Choice of soup with protein (page 273) orDr. Hyman’s Super Salad Bar with protein (page 271) Adventure Plan: Kale and Red Cabbage Slaw with TurkeyMeatballs (page 288)Midafternoon Snack: Dip or spread of your choice (page 316) withfresh vegetablesDinner: Core Plan: Grilled Salmon with Onion Marmalade overGreens (page 277) Adventure Plan: Coconut Curry with Fish or Tofu (page 300)261BloodSugarSolu HCtext2P.indd261 12/5/133:02:41 AM

T H E B LO O D S U G A R S O LU T I O N 1 0 - DAY D E TOX D I E TDay 2nnnnnBreakfast: Detox Shake (page 267)Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)Lunch: Core Plan: Soup with protein (page 273) or Dr. Hyman’sSuper Salad Bar with protein (page 271) Adventure Plan: Bok Choy Salad with Tofu or RawAlmonds (page 289)Midafternoon Snack: Dip or spread of your choice (page 316) withfresh vegetablesDinner: Core Plan: Grilled Snapper with Salad (page 278) Adventure Plan: Chicken Breast with Ratatouille andSteamed Broccoli (page 302)Day 3nnnnnBreakfast: Detox Shake (page 267)Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)Lunch: Core Plan: Soup with protein (page 273) or Dr. Hyman’sSuper Salad Bar with protein (page 271) Adventure Plan: Walnut Pâté with Fresh Tomato Salsa(page 290)Midafternoon Snack: Dip or spread of your choice (page 316) withfresh vegetablesDinner: Core Plan: A sian- Flavored Chicken Skewers with WiltedLeafy Greens (pages 279–80) Adventure Plan: Grilled Salmon or Tofu Vegetable Kebabs(page 304)262BloodSugarSolu HCtext2P.indd262 12/5/133:02:41 AM

The Meal PlanDay 4nnnnnBreakfast: Detox Shake (page 267)Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)Lunch: Core Plan: Soup with protein (page 273) or Dr. Hyman’sSuper Salad Bar with protein (page 271) Adventure Plan: Cod Cakes over Mixed Greens (page 295)Midafternoon Snack: Dip or spread of your choice (page 316) withfresh vegetablesDinner: Core Plan: Stir- Fry Vegetables with Almonds (page 284) Adventure Plan: Bibimbap- Style Vegetables with Egg orTofu in Spicy Chili Sauce (page 310)Day 5nnnnnBreakfast: Detox Shake (page 267)Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)Lunch: Core Plan: Soup with protein (page 273) or Dr. Hyman’sSuper Salad Bar with protein (page 271) Adventure Plan: Vegetable Rolls with Shredded Chickenand Nut Cream (page 291)Midafternoon Snack: Dip or spread of your choice (page 316) withfresh vegetablesDinner: Core Plan: Herb- Crusted Chicken Breasts with RoastedGarlic (page 281) Adventure Plan: Roast Fish Casserole with Fennel and Leeks(page 306)263BloodSugarSolu HCtext2P.indd263 12/5/133:02:41 AM

T H E B LO O D S U G A R S O LU T I O N 1 0 - DAY D E TOX D I E TDay 6nnnnnBreakfast: Detox Shake (page 267)Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)Lunch: Core Plan: Soup with protein (page 273) or Dr. Hyman’sSuper Salad Bar with protein (page 271) Adventure Plan: Chopped Vegetable Salad with Salmon(page 293)Midafternoon Snack: Dip or spread of your choice (page 316) withfresh vegetablesDinner: Core Plan: Baked Cod with Olive and Caper Pesto (page 282) Adventure Plan: A lmond- Flax Crusted Chicken (page 307)Day 7nnnnnBreakfast: Detox Shake (page 267)Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)Lunch: Core Plan: Soup with protein (page 273) or Dr. Hyman’sSuper Salad Bar with protein (page 271) Adventure Plan: Cucumber Salad with Sunflower MockTuna (page 294)Midafternoon Snack: Dip or spread of your choice (page 316) withfresh vegetablesDinner: Core Plan: Roast Chicken Breast with Rosemary (page 283) Adventure Plan: Beef with Bok Choy (page 308)Day 8nBreakfast: Detox Shake (page 267)264BloodSugarSolu HCtext2P.indd264 12/5/133:02:41 AM

The Meal PlannnnnMidmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)Lunch: Core Plan: Soup with protein (page 273) or Dr. Hyman’sSuper Salad Bar with protein (page 271) Adventure Plan: Arugula, Avocado, and Grilled Snapper(page 296)Midafternoon Snack: Dip or spread of your choice (page 316) withfresh vegetablesDinner: Core Plan: Grilled Pepper Steak and Salad (page 285) Adventure Plan: Chicken Breast Stuffed with Sun- DriedTomato Pesto, with Sautéed Spinach (page 312)Day 9nnnnnBreakfast: Detox Shake (page 267)Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)Lunch: Core Plan: Soup with protein (page 273) or Dr. Hyman’sSuper Salad Bar with protein (page 271) Adventure Plan: Spiced Turkey Wrap with Watercress andAvocado (page 298)Midafternoon Snack: Dip or spread of your choice (page 316) withfresh vegetablesDinner: Core Plan: Steamed Snapper with Ginger and Scallions (page 286) Adventure Plan: Thai Fish Salad (page 313)Day 10nnBreakfast: Detox Shake (page 267)Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)265BloodSugarSolu HCtext2P.indd265 12/5/133:02:41 AM

T H E B LO O D S U G A R S O LU T I O N 1 0 - DAY D E TOX D I E TnnnLunch: Core Plan: Soup with protein (page 273) or Dr. Hyman’sSuper Salad Bar with protein (page 271) Adventure Plan: Watercress and Arugula Salad with PoachedEggs (page 299)Midafternoon Snack: Dip or spread of your choice (page 316) withfresh vegetablesDinner: Core Plan: Grilled Tofu with Cilantro Pesto (page 286) Adventure Plan: Chicken Encrusted with Red Chili Pesto(page 315)266BloodSugarSolu HCtext2P.indd266 12/5/133:02:41 AM

21The RecipesFood should be delightful, delicious, and nourishing to body, mind,and soul. These recipes are all designed to create pleasure and vibranthealth. Enjoy!BREAKFAST DETOX SHAKESD r . Hyman’s Whole - Food P rotein ShakeServes: 1 Prep time: 5 minutes ½ cup frozen blueberries ½ cup frozen cranberries ¼ organic lemon with the rind (optional) 1 tablespoon almond butter 1 tablespoon pumpkin seeds (see note below) 1 tablespoon chia seeds (see note below) 1 tablespoon hemp seeds (see note below) 2 raw walnuts (see note below) 2 raw Brazil nuts (see note below) ¼ avocado ½ tablespoon extra virgin coconut butter ½ cup unsweetened almond or hemp milk ½ cup water267BloodSugarSolu HCtext2P.indd267 12/5/133:02:41 AM

T H E B LO O D S U G A R S O LU T I O N 1 0 - DAY D E TOX D I E TCombine all the ingredients in a blender and blend on high speed untilsmooth. You can also add all ingredients to a widemouthed q uart- sizeMason jar and use a h and- held immersion blender and drink it rightfrom the jar. Be sure to add enoug