In This Issue:
The Crunchy Solution for Diabetes
The word cruciferous might not mean much to you, but it should. Cruciferous veggies are the hall-of-fame of green choices your mom always told you to eat, but you probably resisted: broccoli, Brussels sprouts, cabbage. As it turns out, people who eat cruciferous vegetables have the lowest risks of cancer—specifically lung, stomach, colon, and rectal cancers, some of the most common cancers that afflict Americans.
Cauliflower is also a cruciferous vegetable, and though it isn't green, it is still an extraordinary health powerhouse. In one test-tube study, juice extracted from cauliflower blocked the growth of breast cancer cells! And its low carb levels make it superb for people with diabetes.
If you haven't yet developed a taste for cauliflower, we hope to convince you to do so. Not many vegetables have as much health bang for your buck. To start, it's loaded with fiber: One cup has 3 grams of the stuff. But it's also surprisingly low in carbohydrates, with just 2 grams per cup. Plus that same cup has 2 grams of protein, which is pretty darn good for a vegetable. Best of all, the cup totals just 25 calories. Indicative of its healthfulness, its glycemic load is a magically low "2", making it almost perfect for diabetes.
Cauliflower is also loaded with vitamin C—that same cup supplies 77 percent of your daily needs! With cauliflower, you can eat significantly more volume for less calories, fat, and carbs than most any other food.
Finally, thanks to its water content and crunchy nature, cauliflower is very filling. Eat two cups, and you'll feel plenty full—while only consuming a mere 50 calories of food!
There's just one way to go wrong with cauliflower. Some people are tempted to drown it in cheese, butter, and fat to make it suit their tastes. Unfortunately, this voids most of the health benefits. Granted, there's nothing wrong with a little cauliflower gratin—a French dish of cauliflower, gruyère cheese and breadcrumbs—on special occasions, especially if that serves as a replacement for a macaroni and cheese dish. But try to keep the saturated fat to a minimum most days of the week.
As to preparing it, there's just one key task: Don't overcook it. Many people do so by boiling it too long. That not only kills most of the vitamin C, but turns it to mush. Instead, try roasting cauliflower florets with a little olive oil, lemon juice, thyme, and salt and pepper at 350°F for about 15 minutes.
Also consider making low-carb mashed potatoes. Boil a head of cauliflower florets, a diced peeled potato, and six peeled garlic cloves until tender. Drain and puree (in batches) in a food processor, and thin with enough warm low-fat milk to make velvety. Drizzle oil on top, and season with salt and pepper.
You can even substitute cauliflower "rice" for white rice (which is pure trouble for your blood-sugar levels). Shred raw cauliflower in a food processor until texture is similar to rice. Steam lightly, and use in recipes that call for cooked rice.
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5 (Delicious) Toppings for Your Morning Oatmeal
Don't get bored with breakfast. Think of your oatmeal—which is packed with soluble fiber, perfect for stabilizing blood sugar—more like a healthy morning sundae. If you're creative, you will never run out of options. Here are a few toppings that will make breakfast more like dessert.
• 6 almonds, 1/2 peach or pear sliced thin, and 1 teaspoon wheat germ
• 6 walnuts, 1/4 cup raspberries, and 1/2 teaspoon cinnamon
• A handful of raw or toasted pepitas (pumpkin seeds) and 2 tablespoons pumpkin puree
• 1/2 teaspoon cinnamon and ground cloves.
• 1 tablespoon peanut butter and 1/2 small apple sliced thin
• 1/4 cup blueberries, 6 walnuts, and 1 tablespoon maple syrup
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Pissaladière
 Pissaladière is a Provençal relative of Italian pizza. A thick bread base is enriched with extra-virgin olive oil, topped with a flavorsome tomato-onion mixture, and decorated with a lattice of anchovies and black olives. Serve warm or cool, cut into 16 large snack-sized squares, or into bite-sized squares for canapés—perfect for holidays or parties.
Ingredients
Dough
1 pound bread flour, plus extra for kneading
1 teaspoon salt
1 package rapid-rise dry yeast
3 tablespoons extra-virgin olive oil
1 1/4 cup lukewarm water
Topping
2 teaspoons extra-virgin olive oil
4 medium onions, thinly sliced
2 garlic cloves, crushed
1 can (24 ounces) chopped tomatoes in tomato juice
2 tablespoons tomato puree
1 tablespoon chopped fresh oregano
Freshly ground black pepper
2 cans anchovy fillets, drained and halved lengthwise
16 pitted black olives, quartered
Serves 16 Preparation
1 For the dough: Sift flour and salt into a bowl, then stir in the yeast. Make a well in the center; pour in the oil and water. Gradually mix the dry ingredients into the liquids, using a spoon at first and then your hand, to make a soft, slightly sticky dough.
2 Turn the dough out onto a lightly floured surface and knead for 10 minutes or until the dough is smooth and springy. Place in a lightly oiled bowl, cover with plastic wrap, and leave in a warm place to rise for about 45 minutes or until doubled in size.
3 Meanwhile, make the topping. Heat the oil in a large saucepan, add the onions and garlic, and cook over a low heat for about 40 minutes or until very soft and lightly golden, but not browned. Add tomatoes with their juice, the tomato puree, oregano and pepper to taste, and cook gently for 10 minutes, stirring occasionally. Remove from the heat and let cool.
4 When the dough has risen, punch it down and knead again gently. Roll it out on a floured surface into a 12-inch square, and place on a lightly oiled baking sheet.
5 Preheat the oven to 400ºF. Spread the onion mixture evenly over the dough square, then make a crisscross pattern on top with the anchovy fillets. Place the olive quarters in the squares. Leave the pissaladière to rise at room temperature for about 15 minutes.
6 Bake the pissaladière for about 30 minutes or until the crust is golden and firm. Reduce the oven temperature to 375ºF and bake for another 10 minutes. Cool slightly before cutting into squares for serving.
Per serving (one 3-inch square): 172 cal, 4 g fat (0 g sat), 28 g carbs, 8 g protein, 4 g fiber, 4 mg chol, 460 mg sodium
Until next issue, here's to good health!
Neil Wertheimer
Editor in Chief, Reverse Diabetes
In the Next Issue: - Beat Diabetes with a Bean
- New Scientific Breakthroughs Slash Heart Attack Risk in HALF
- Sneaky Olive Oil
- Control Your Blood Sugar – Without Lifting a Finger!
- Featured Recipe: Macaroni Cheese with Spinach
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