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A third of all Americans struggle with chronically high blood sugar. If left unmanaged, high blood sugar can compromise your immune system strength and lead to diabetes and other worrying health concerns. But contrary to popular opinion, you don’t have to go on a strict diet or suffer through bland meals in order to restore and maintain healthy blood sugar levels. The following recipes are easy to make, delicious to eat, and contain healthy ingredients that don’t spike your blood sugar (and, in some cases, may even help to balance your blood sugar!). Eat your way to healthier blood sugar numbers today!

BREAKFAST: Creamy Green Coconut Smoothie

This luxuriously rich smoothie tastes decadent and sweet, yet it only contains five grams of carbohydrates. It’s a powerful way to supercharge your morning and get your day off to a great start, without the problematic spike in sugar caused by many traditional smoothies and breakfast shakes.

The combination of protein and fiber helps you to maintain healthy blood sugar numbers all day, and the antioxidants in the chia seeds and spinach strengthen your immune system. 

1 1/4 c coconut milk

2 tbsp chia seeds

1 c of frozen spinach

1 scoop vanilla protein powder

2-3 ice cubes

Toss all ingredients into a blender and blend until smooth. Enjoy!

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LUNCH: Quinoa Salad with Herb-Infused Avocado

This crisp salad is very refreshing and filling. The quinoa is full of nutty flavor, and gives you lots of protein and blood sugar-moderating fiber. The vegetables impart fresh bursts of crunchy texture and immunity-strengthening antioxidants, and the seeds are high in important minerals

But it’s the lemon vinaigrette and herb-infused avocado that sets this salad apart from the crowd. Each of these star additions take your lunch to another level, with the creamy richness of the avocado beautifully cut with the zestiness of the dressing. Best of all, the entire salad is very low on the glycemic index so you aren’t triggering your blood sugar.

SALAD

1 c cooked quinoa

2 garlic cloves, crushed

2 tsp oil

4 c organic arugula

2 radishes, sliced

3 carrots, peeled and thinly sliced into ribbons

3 tbsp sunflower seeds

DRESSING

1/4 c extra virgin olive oil

1 organic lemon, juiced and zested

1 tsp grainy Dijon mustard

½ tsp organic, local honey

Pinch of salt and pepper

HERB-INFUSED AVOCADO 

1 large avocado, diced and pit removed

2-3 tbsp lime or lemon juice

1 tbsp cilantro, minced

1 tbsp mint, minced

Pinch of salt and pepper

Combine the dressing ingredients in a bowl and whisk quickly to combine. Set aside. 

Infuse the avocado by mashing all the ingredients together in a bowl with a fork, then set aside. 

To assemble the salad, make a bed of quinoa and arugula. Top with radishes, carrots and sunflower seeds. Spoon some herb-infused avocado on top, drizzle with the vinaigrette and enjoy!

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DINNER: Kale Barley Soup

British researchers have discovered that healthy compounds in barley grains not only help to reduce your risk of diabetes and improve your blood sugar levels, but they may also strengthen your gut health (an important element of your overall health and your immune system). But enough about science and research.

You’ll love this hearty, satisfying soup that’s perfect for a cold winter’s day. It’s high in digestion-enhancing, blood sugar-balancing fiber, plus protein, vitamins, minerals and antioxidants. And while it will satisfy your carb cravings, the entire dish ranks low on the glycemic index so it’s guilt-free! Finally, the whole dinner can be assembled in a few minutes and requires just one pot, so you aren’t spending a busy weeknight in the kitchen. 

1 tbsp oil

1 yellow or white onion, diced

4 carrots, peeled and diced

2 cloves garlic, crushed

1 roma tomato, chopped

2 c cooked barley

1 tsp cumin

1/4 tsp turmeric

Pinch of salt and pepper

5-6 cups fresh kale leaves (stems removed)

In a big pot, heat up the oil and saute the onions until fragrant and clear. Toss in the carrots and cook for five to eight minutes, or until tender. Throw in the rest of the ingredients, with the exception of the kale. Pour in four cups of water and bring to a boil. Once boiling, reduce the heat and let it simmer for 10 minutes. Finally, add the kale and simmer for another five minutes. Enjoy hot. 

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