This soup & salad combo helps maintain blood sugar

Looking for foods to improve your blood sugar? These two must-try recipes are refreshing and make an appetizing lunch or dinner.

If you think peanut butter is just for sandwiches, think again. The secret ingredient in this soup, it adds and exceptionally rich flavour and body — without saturated fat.

Preparation time: 20 minutes. Cooking time: 25 minutes. Serves 8.

Ingredients:

• 10 ml (2 tsp) canola oil
• 150 g (1 c) chopped onion (1 medium)
• 3 garlic cloves, minced
• 15 ml (1 tbsp) curry powder
• 2 cans (398 ml/14 oz each) reduced-sodium chicken broth
• 1 can (398 ml/14 oz) diced tomatoes
• 1 small sweet potato, peeled and cut into 1 cm (1/2 in) pieces
• 450 g (1 lb) boneless skinless chicken breasts, trimmed and cut into 1 cm (1/2 in) pieces
• 75 ml (1/3 c) natural-style peanut butter
• 75 ml (1/3 c) chopped fresh cilantro
• 30 ml (2 tbsp) lime juice
• Dash of hot pepper sauce

1. Heat the oil in a Dutch oven or soup pot over medium-high heat. Add the onion and cook, stirring often, until softened, two to three minutes.
2. Add the garlic and curry powder. Cook, stirring, until fragrant, about 20 seconds. Add the broth, tomatoes and sweet potato and bring to a simmer. Reduce heat to medium-low, cover and simmer for 10 minutes.
3. Add the chicken, cover and simmer until the sweet potatoes are tender and the chicken is cooked through, about 10 minutes. Add the peanut butter and stir into the soup until blended. Stir in the cilantro, lime juice and hot sauce.

Per 250 millilitres (one cup) serving: 175 calories, 14 g protein, 14 g carbohydrates, 3 g fibre, 7 g total fat, 1 g saturated fat, 21 mg cholesterol, 406 mg sodium.

Torn leaves of fragrant herbs and delicate, protein-rich edamame beans distinguish this variation of a classic Greek salad. Edamame are immature soybeans. You can find them in the freezer section or the natural foods section of supermarkets or in natural foods stores.

Preparation time: 25 minutes. Cooking time: 4 minutes. Serves 8.

Ingredients:

• 150 g (1 c) frozen shelled edamame beans
• 75 ml (1/3 c) extra-virgin olive oil
• 45 ml (3 tbsp) lemon juice
• 2 garlic cloves, minced
• 1 ml (1/4 tsp) salt, or to taste
• 1 ml (1/4 tsp) sugar
• Freshly ground pepper to taste
• 150 g (2 c) shredded romaine lettuce (1/2 small head)
• 400 g (2 c) cherry tomatoes, halved, or 2 medium tomatoes, cored, cut into 5 x 2.5-cm (2 x 1-in) wedges
• 150 g (1 c) sliced English cucumber
• 150 ml (2/3 c) chopped scallions
• 125 ml (1/2 c) pitted kalamata olives, halved
• 125 ml (1/2 c) fresh mint leaves, washed, dried and torn into 1 cm (1/2 in) pieces
• 125 ml (1/2 c) fresh flat-leaf parsley leaves, washed, dried and torn into 1 cm (1/2 in) pieces
• 250 ml (1 c) crumbled feta cheese

1. Bring a large pot of lightly salted water to a boil. Add the edamame beans and cook, covered, over medium heat until tender, three to four minutes. Drain and rinse with cold running water.
2. Combine the oil, lemon juice, garlic, salt, sugar and pepper in a screw-top jar with a tight-fitting lid. Shake to blend.
3. Combine the lettuce, tomatoes, cucumber, scallions, olives, mint, parsley and cooked edamame beans in a large bowl.
4. Just before serving, drizzle the lemon dressing over salad and toss to coat well. Sprinkle each serving with feta.

Per 275 millilitres (1 1/4 cups) serving: 220 calories, 7 g protein, 10 g carbohydrates, 3 g fibre, 17 g total fat, 5 g saturated fat, 15 mg cholesterol, 500 mg sodium.

The combination of hearty peanut soup and light edamame salad makes this a winning soup and salad combo. Plus, each can help maintain your blood sugar, which you would never guess based on their delicious taste.