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Recipes for Lowering Blood Sugar

Last week, I shared with you tips for lowering blood sugar through food. What is great about these tips is that they are easy to incorporate into your daily routine. With practice and patience, you will barely notice a difference in the taste of some of your favorite dishes! If you are still not certain on how to incorporate these tips on your own, keep on reading to find a few recipes that can serve as examples! To refresh our memory, here are the four main tips for lowering blood sugar through food:

  • Choose whole fruits and vegetables to increase fiber intake (e.g. vegetables like potatoes, carrots, celery with their skins on; fruit with their skins on)
  • Choose whole grains such as brown rice, rice berry, whole-grain breads, quinoa, oats, amaranth, bulgur, millet, barley
  • Pair carbohydrate choices with a protein or fat to slow down carbohydrate digestion (e.g. cheese and crackers, carrots and hummus, apples and peanut butter)
  • Limit consumption of refined grains such as white bread, white rice, pastries, sugar sweeteners

 

Now, here are the recipes! For further guidance and to answer your questions directly, book your free 10-minute consultation with me to get started. 

 

Mango Protein Chia Pudding

Ingredients:

1 cup almond milk
3 tablespoons chia seeds 
1 scoop vanilla protein powder
1/4 cup mango, diced

Directions:

1. Add all ingredients into a jar and mix thoroughly for 3-5 minutes using a fork or small whisk.

2. Refrigerate for 1 hour, mix again for 1-2 minutes to remove any lumps. Refrigerate for 3-4 hours or overnight to set.

*Note: this would be great with any fruit of choice!

 

Vegetable Frittata

Ingredients:

10 eggs
½ teaspoon salt 
1/4 teaspoon black pepper
1 tablespoon butter oil 
1 small onion (or ½ medium onion), chopped
1 cup packed kale, chopped
1 bell pepper, chopped

Directions:

1. Preheat oven to 205°C. Whisk eggs in a medium size bowl, add salt and pepper, whisking well.

2. In a sauté pan over medium heat, heat butter oil for one minute, then add the onion, bell pepper, and kale to the pan. Cook for 2-3 minutes or until vegetables are slightly soft. Turn down heat to medium-low, add the eggs and cook for about 3-4 minutes. 

3. Place frittata into the oven and cook for 15-20 minutes, or until the eggs are fully cooked. Check by shaking the pan, it's done when the eggs don't jiggle and they look set.

*Note: this meal saves well as leftovers

 

Chickpea Coconut Curry with Brown Rice

Ingredients:
2 (15-ounce) cans chickpeas
4 cups fresh spinach
1 medium potato-diced
1 tablespoon butter oil 
3 tablespoons curry paste, divided
1 (13-ounce) can coconut milk
½ tsp salt
½ tsp black pepper
1/2 cup water
Cooked brown rice, for serving

Directions:
1. Drain and rinse chickpeas. Heat 1 tablespoon butter oil in a medium saucepan over medium heat and add curry paste.
2. Cook and stir frequently until fragrant. Add the chickpeas, diced potatoes, coconut milk, and water.
3. Bring to a boil and reduce the heat to maintain a simmer for about 20 minutes or until potato is soft. At the last 5 minutes, add in spinach.
4. Serve over brown rice with lime and enjoy!

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