My friend Lisa Cantkier (of GlutenFreeFind.com) has just co-authored a great book for those living with type 2 diabetes. Diet is so important for the prevention and management of chronic diseases. With its 125 recipes and 30 day meal plan, it’s an invaluable resource, as many experts believe the regular occurrence of packaged and processed foods in diets today are a leading cause in diabetes and other chronic diseases, such as obesity, high cholesterol, high blood pressure and heart disease.
The Paleo Diabetes Diet Solution offers great insight into the thinking behind a paleo diet for diabetes management, as well as an abundance of recipes. Food is so key to our well-being and to understanding what our body needs to maintain our health and prevent illness
Having a chronic illness and having to follow a specific diet doesn’t mean you need to be deprived. I’ve excerpted a delicious recipe from the book, Butter Chicken with Cauliflower Rice – no bland food in sight! The key is real, homemade food – not processed and packaged.
Butter chicken is without a doubt one of the best-known Indian dishes. Instead of high- carbohydrate rice, this version is served with cauliflower rice. We challenge you to tell the difference!
Makes 6 to 8 servings
2 tbsp coconut oil
1 large onion, chopped
5 cloves garlic, minced
2 tbsp grated gingerroot
2 tsp garam masala (store-bought)
1 tsp sea salt
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
1⁄2 tsp paprika
1⁄2 tsp cayenne pepper
1⁄4 tsp chili powder
2 lbs boneless skinless free-range chicken thighs, cut into 1-inch chunks
1 large green bell pepper, chopped
1 can (14 oz) tomato purée
1 can (14 oz) full-fat coconut milk
2 tbsp freshly squeezed lemon juice
Cilantro Cauliflower Rice (see recipe below)
- In a large skillet, heat coconut oil over medium heat. Add onion and cook, stirring, for 5 to 10 minutes or until golden brown. Add garlic and ginger; cook, stirring, for 1 to 2 minutes. Add garam masala, salt, coriander, cumin, turmeric, paprika, cayenne and chili powder; cook, stirring, for 1 minute.
- Add chicken and cook, stirring occasionally, for 3 minutes. Add green pepper and tomato purée, stirring well. Cover and cook, stirring occasionally, for 15 minutes or until juices run clear when chicken is pierced.
- Add coconut milk and lemon juice; simmer, uncovered, for 5 minutes. Serve with Cilantro Cauliflower Rice.
Cilantro Cauliflower Rice
Cauliflower is a wonderful low-carbohydrate alternative to rice. When you serve it with saucy dishes, such as Butter Chicken, the only difference you will notice is in your blood sugar numbers.
Makes 8 servings
Not everyone likes cilantro; if you are among the cilantro-averse, substitute an equal amount of chopped fresh parsley.
Do not overfill the food processor or some of the cauliflower rice will be too small and will become mushy. You can also grate the cauliflower with the medium side of a box grater, or you can chop it by hand.
1 large head cauliflower (about 3 lbs/ cut into 2-inch pieces)
2 tbsp coconut oil
1⁄2 cup minced fresh cilantro
- In food processor, pulse half the cauliflower to the consistency of rice. Pour into a large bowl and repeat with the remaining cauliflower (see tip).
- In a large skillet, heat coconut oil over medium heat. Add cauliflower rice, stirring to coat. Cook, stirring, for 4 to 6 minutes or until tender. Remove from heat and stir in cilantro.