175+ Delicious Gluten & Dairy Free Recipes

Photo of The Blood Sugar Solution Cookbook. Mark Hyman, M.D.

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Mehmet Oz, MD

"A groundbreaking, science- based, Easy-to-follow prescription."

- Mehmet Oz, MD


"Arrives not a minute too soon."

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Amazon.com reviews

Highly Recommended

"The Blood Sugar Solution Cookbook is full of recipes that your entire family will enjoy. This might just be the "diet" you can stick to. Highly recommended!"

- Amazon Customer Review, "Grandma" is a Top 500 Reviewer Vine Voice

A Cooking Revolution

"The chocolate mousse is to die for and I served it to guests who raved about it and didn't even realize it was a healtheir version than they were used to. When Mark promises "ultra tasty" recipes, he means it. I definitely recommend purchasing this book - you won't be sorry!"

- Amazon Customer Review, Kathleen Casey "Kathi Casey, The Healthy Boomer Body Expert"

Fabulous Recipes

"I was amazed at how good these recipes really are. I am not on Dr. Hyman's diet, but I am following a restricted whole food diet. These recipes are not only healthy, but delicious. I would highly recommend this cookbook for anyone, whether or not you are trying to lose weight."

- Amazon Customer Review, Barbara Sutton

Why I wrote the Book

Cookbook Photo

Lose Weight and Eat Your Way to Fabulous Health!

photo of food photo of food

In my book, The Blood Sugar Solution, I walk you through a 8 week plan that helps you balance your blood sugar and even reverse diabetes. If you didn't read The Blood Sugar Solution, I have two simple words for you: don't worry. You don't have to be familiar with The Blood Sugar Solution in order to enjoy the sumptuous recipes in this cookbook.

My goal with any of my plans is to ensure that you're NOT limited to a steady diet of "health foods" that are good for you but may not stimulate your palate. So, after The Blood Sugar Solution reached #1 on The New York Times bestseller list, it didn't take long for the requests to roll in: "Dr. Hyman, can we get more recipes?"

I couldn't have been happier!

Since food is nature's most powerful medicine, I was thrilled that my dietary advice was getting through and that my readers were enjoying the journey.

As The Blood Sugar Solution is built on the concept of community I decided to extend that to the recipe book as well. I asked YOU, my loyal health warriors, to help me take back our kitchens and help America start a cooking revolution. Your response was overwhelming! I received over 200 fantastic recipes.

Every recipe was tested, and I added several favorite recipes of my own to create this amazing collection of recipes for total health and weight loss success.

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Dr. Mark Hyman

Take a look at these recipes

Shrimp Salsa : View Recipe

A protein-rich salsa is a great addition to any meal. Try it with gluten-free seed crackers.

Serves: 8
Prep time: 10 minutes
Cook time: 5 minutes Chill time: 3 hours
Level: Easy
Budget: $
  • 1 1/2 pounds raw shrimp, peeled and deveined
  • 1 large red onion, finely chopped
  • 2 plum tomatoes, seeded and finely chopped
  • 1 small jalapeno pepper, seeded and finely chopped
  • 3 avocados, peeled, pitted, and finely chopped
  • 1 large bunch cilantro (about 3 ounces), finely chopped
  • 6 garlic cloves, finely chopped
  • juice of 8 limes
  • 1 (15-ounce) can tomato sauce
  • sea salt and freshly ground black pepper
  • 4 cups of sliced celery, cucumber, or other crunchy vegetables, for dipping
  1. In a saucepan, bring about 2 quarts of water to a boil over high heat. Add the shrimp and cook until just pink, 2 - 3 minutes.
  2. Drain the shrimp, reserving 1/4 cup of the cooking liquid, and transfer the shrimp to a large bowl of ice water to stop them from cooking further. Once the shrimp are cold, drain and chop them into bite- size chunks.
  3. Add the shrimp pieces to a large nonreactive container along with the onion, tomatoes, jalapeno, avocados, cilantro, garlic, lime juice, and tomato sauce. Season generously with salt and pepper and mix well. Cover the container and put it in the refrigerator to marinate for at least 3 hours.
  4. Serve as a dip with crunchy vegetables. Any leftover shrimp salsa can be stored in the refrigerator for up to 3 days.

NUTRITIONAL ANALYSIS: per Serving (1 cup): calories 195, fat 10 g, saturated fat 1.5 g, cholesterol 0 mg, fiber 7.1 g, protein 14 g, carbohydrate 16.3 g, sodium 289 mg

Spaghetti Squash Pad Thai : View Recipe

In this classic Thai dish you can maximize your nutrition by trading carbohydrate-rich rice noodles for low-glycemic and vitamin-A-rich spaghetti squash. You'll find Thai fish sauce in your local Asian or natural food market, or in the international aisle of most large supermarkets.

Spaghetti Squash Pad Thai
Serves: 4
Prep time: 15 minutes
Cook Time: 40 minutes
Level: Easy
Budget: $
  • 1 large spaghetti squash, halved and seeded
  • 1/4 cup peanut oil
  • 1 tablespoon Thai fish sauce
  • 2 teaspoons reduced-sodium, gluten-free tamari sauce
  • 1/2 teaspoon red pepper flakes
  • 1 large egg, beaten
  • 2 garlic cloves, minced
  • 4 ounces boneless, skinless chicken breasts, roughly chopped sea salt
  • 4 ounces raw shrimp, peeled, deveined, and roughly chopped
  • 2 large carrots, peeled and shredded
  • 2 cups mung bean sprouts
  • 6 scallions, finely chopped
  • 1 lime, halved
  • 1/4 cup chopped roasted peanuts, for garnish
  1. Preheat the oven to 400F.
  2. Brush the cut sides of the squash with 1 tablespoon of the peanut oil. Place the squash, cut sides down, on a baking sheet and roast for 30-40 minutes. The squash is cooked when a knife easily pierces through the skin and flesh. Let cool, use a fork to shred the flesh into spaghetti-like strands, and set aside.
  3. In a small bowl stir together the fish sauce, tamari, and red pepper flakes. Set aside.
  4. Heat 1 tablespoon of the oil in a large wok or large cast-iron pan over medium-high heat. Add the egg and cook until scrambled, 30-60 seconds, breaking it up. Transfer to a plate and reserve.
  5. Pour another tablespoon of the oil into the wok and stir-fry the garlic until aromatic. Season the chicken with a little salt and add it to the pan. Stir-fry the chicken until golden brown, about 4 minutes. Push the chicken to the side and add the shrimp in the center of the pan. Stir frequently until the shrimp are pink and firm, about 3 minutes.
  6. Toss in the carrots and stir-fry them for 1 minute. Transfer the contents of the pan to a platter.
  7. Add the remaining 1 tablespoon oil to the wok, spread the squash strands out in the pan, and cook for 1 minute without stirring. Flip the pile of strands over and brown them for 2 minutes on the other side.
  8. Pour the sauce into the wok and add the chicken-shrimp mixture, egg, bean sprouts, and scallions. Gently toss to heat through, and squeeze the juice of one lime half over all. Garnish with the peanuts and serve with the other half lime available for table-side squeezing. Any leftovers can be refrigerated for up to 4 days.

Nutritional Analysis: per Serving (1 and 1/3 cups): calories 263, fat 15 g, saturated fat 2 g, cholesterol 131 mg, fiber 1 g, protein 21 g, carbohydrate 14 g, sodium 611 mg


I held a recipe contest and this recipe won in the Advanced Plan category. My son and his friends love this easy-to-make treat. It's tangy, tasty, and unusual spicy turkey with crisp watercress, creamy avocado, and crunchy romaine leaves.

Serves: 1
Prep time: 10 minutes
Cook time: 20 minutes
Level: Easy
Budget: $

  • 2 tablespoons extra-virgin olive oil
  • 1/2 medium yellow onion, thinly sliced
  • 2 garlic cloves, minced
  • 1-inch piece fresh ginger, peeled and minced
  • 1 medium carrot, peeled and shredded
  • 1/8 teaspoon ground cinnamon
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 5 ounces lean ground turkey
  • 2 tablespoons low-sodium chicken broth
  • 1 tablespoon finely chopped fresh cilantro
  • 4 large romaine leaves
  • 1/2 avocado, peeled, pitted, and mashed
  • 1/2 cup baby spinach
  • 1/2 cup watercress
  • 1 lime, cut into wedges
  1. Heat the oil in a wok or large cast-iron pan over medium-high heat. Sauté the onion, garlic, and ginger, stirring constantly, until aromatic and softened, 3-4 minutes.
  2. Add the carrot, cinnamon, coriander, turmeric, and cayenne. Season to taste with salt and black pepper and mix well. After a minute add the turkey, breaking it up with a spoon. Cook the turkey, stirring frequently, until browned, 6-8 minutes.
  3. Pour in the chicken broth and stir, scraping the bottom of the pan to release any tasty browned bits. Turn off the heat and fold in the cilantro. Transfer the turkey mixture to a small bowl.
  1. Lay the lettuce leaves out on a plate and spread a heaping teaspoon of the mashed avocado on each leaf. Add some spinach and watercress to each wrap. Top with small piles of the spiced turkey and roll up. Serve with the lime wedges on the side.

NUTRITIONAL ANALYSIS: per Serving (4 wraps): calories 566, fat 36 g, saturated fat 5 g, cholesterol 70 mg, fiber 9 g, protein 40 g, carbohydrate 27 g, sodium 314 mg

More delicious recipes in the book!

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