Let’s face it—our everyday choices have a massive impact on our well-being. From what we eat to how much we move, these decisions shape everything from our weight and mood to our immune system. But here’s the thing: the "how" hasn’t always been crystal clear. That is, until I stumbled upon the groundbreaking book How Not to Get Sick. In it, coauthor and metabolic scientist Benjamin Bikman dives deep into the biomedical literature, connecting the dots between chronic disorders and insulin resistance. What he uncovered will blow your mind: insulin resistance plays a critical role in almost every chronic health condition out there. The good news? You can take control by enjoying delicious recipes that keep your insulin levels in check. So why not give one of these a try tonight?
Tangy and Flavorful Sizzling Crab Cakes
Who doesn’t love a good crab cake? These Sizzling Crab Cakes are packed with flavor and won’t send your insulin levels skyrocketing. Here's how you make them:
Ingredients:
2 tablespoons mayonnaise
1 large egg
2 teaspoons Dijon mustard
2 teaspoons Worcestershire sauce
1 teaspoon Old Bay seasoning
1 teaspoon lemon juice
2 tablespoons finely diced celery
1 tablespoon minced fresh parsley
¼ teaspoon salt
¼ cup almond flour
8 ounces lump crabmeat, picked over
1 tablespoon avocado oil
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Instructions:
1. Start by mixing all the ingredients—except for the crabmeat and oil—in a bowl. Make sure everything is well combined before gently stirring in the crabmeat. Be careful not to overmix, as you want those lumps intact.
2. Once the mixture is ready, form it into six evenly sized patties. Place them on a plate lined with parchment paper, cover with plastic wrap, and let them chill in the fridge for at least an hour. This step helps them firm up, ensuring they hold together when cooking.
3. Heat the avocado oil in a large skillet over medium-high heat. Once hot, add the crab cakes and cook for about four minutes per side, or until golden brown and crispy.
4. Serve these delightful cakes with a side of adobo sauce, which adds just the right kick to elevate the entire dish.
For the Adobo Sauce:
In a blender, combine ¼ cup mayonnaise, ½ cup sour cream, ¼ cup chipotles in adobo, 1 tablespoon lime juice, 1 teaspoon garlic powder, 1 teaspoon granular Swerve sweetener, and ¼ teaspoon salt. Blend until smooth.
PER SERVING: 234 calories, 30g protein, 23g carbs, 2g fiber, 19g sugar, 10g fat
Cozy Up with This Creamy Coconut Curry Soup With Tofu
This Coconut Curry Soup With Tofu is the perfect comfort food for those chilly evenings. It’s rich, creamy, and oh-so-satisfying without being heavy on your system. Let’s dive into the recipe:
Ingredients:
1 tablespoon coconut oil
2 tablespoons grated fresh ginger
1 tablespoon minced lemongrass or lemongrass paste
1 shallot, thinly sliced
1 cup sliced red bell pepper
3 tablespoons red curry paste
4 cups bone broth
2 tablespoons coconut aminos or fish sauce
1 tablespoon granular Swerve (optional)
1 cup heavy cream
1 (14 oz.) package firm tofu, drained and cubed
2 tablespoons lime juice
1 teaspoon salt
¼ teaspoon ground white pepper
Chopped fresh cilantro and minced red chili, for garnish
Instructions:
1. Heat the coconut oil in a soup pot over medium-high heat. Add the ginger, lemongrass, shallot, bell pepper, and curry paste. Cook for about three minutes, stirring occasionally, until the aromatics are fragrant and the vegetables begin to soften.
2. Pour in the bone broth, coconut aminos, and Swerve (if using). Bring the mixture to a simmer and let it cook for 15 minutes to allow the flavors to meld together.
3. Stir in the heavy cream and tofu, reducing the heat to low. Simmer for an additional eight minutes, allowing the tofu to absorb all the delicious flavors.
4. Finally, stir in the lime juice, salt, and white pepper. Taste and adjust seasoning as needed. Serve hot, garnished with fresh cilantro and a sprinkle of red chili for an extra pop of color and heat.
PER SERVING: 316 calories, 23g protein, 14g carbs, 3g fiber, 4g sugar, 21g fat
Indulge in the Warm Spices of Cinnamon Spiced Chicken Curry
