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21 Simple, Quick, & Easy Meals
All tagged Blood Sugar
This Chopped Kale Salad with Creamy Goat Cheese, Apple, and Pumpkin Seeds is both beautiful and so quick and easy to make. If you don’t eat a lot of salad, a solution is to chop the salad greens into very small pieces- the greens become more tender and you get to savor the salad toppings (sweet apple, pear, crunchy pumpkin seeds, and creamy goat cheese) with every bite!
This White Peach Vinegar Spritz with Blood Orange is sweet, a little tart and makes for a delicious (and beautiful) sparkling tonic to enjoy before a meal. Whip this refreshing drink up for yourself or multiply the recipe and serve as the perfect mocktail at your next party 😊 You can find White Peach Balsamic Vinegar at your local oil and vinegar shop.
I grew up eating and loving my Mom’s banana bread, which was so delicious and sweet, it should have (maybe) been dessert 😉 I healthified banana bread by making it with fiber-rich whole wheat pastry flour and oat flour (which you can make at home by blending rolled oats in a blender) and cut the sugar tremendously by using monk fruit sweetener. The Cinnamon Swirl in the middle and top of the banana bread is unreal and a MUST for the recipe! The center is gooey, like the center of a cinnamon roll, while the top becomes crunchy, almost like crème brûlée.
I love a Pear and Almond Tart for dessert, but it’s not an everyday indulgence. So, to enjoy one of my favorite desserts, I made a smoothie version that I can enjoy as breakfast, as a light and simple dessert on a weekday evening, or as an afternoon pick-me-up! It comes together in less than 5 minutes, and is incredible for digestion, as well as for keeping energy levels up and stable 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 Bartlett pear, core and stem removed
¼ teaspoon cinnamon
1/8 teaspoon ground ginger
1 tablespoon almond butter
1 cup oat milk
1 pitted date
How (your directions):
Add all ingredients to a blender and blend on high for 30 seconds.
Enjoy immediately!
Or pour into an ice-cube tray, freeze, and blend with water or oat milk when ready to drink.
Why (the science): Pears are incredible for digestion! If you’re suffering from constipation, the fiber in pears promotes regularity and healthy digestion 😊
Chewy Trail Mix Bars are so incredibly yummy and nutritious, you’ll wonder why you didn’t make them soon! One of the simplest recipes, Chewy Trail Mix Bars come together in 10 minutes, and will give you a satisfyingly sweet (but not too sweet!) breakfast or snack to enjoy on the go and during your busy day. And when you make your own bars at home, you can be sure there are no preservatives, artificial and “natural” flavors, and other weird ingredients. Wholesome and oh so good, these Chewy Trail Mix Bars will please child and adult alike 😊
Serves: 12
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
10 dates
½ cup creamy peanut butter (drippy, natural)
¼ cup maple syrup
¼ teaspoon salt
½ teaspoon cinnamon
2 cup oats
¼ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup goji berries
How (your directions):
Line a medium baking dish (7x11) with parchment paper and set aside.
Add dates to a bowl and cover with water. Microwave on high for 60 seconds. Dates should be gooey and sticky. Remove the pits and add dates to a food processor.
Blend dates on high until a sticky paste forms. Add peanut butter, maple syrup, salt, and cinnamon. Blend on high until a dough ball forms.
In a large bowl, add oats, sunflower seeds, pumpkin seeds, and goji berries. Stir to evenly distribute ingredients.
Using your hands, take the date and peanut butter dough ball and add it to the dry ingredients. Knead dry ingredients into the date and peanut butter dough until all ingredients are evenly incorporated.
Press dough firmly into the parchment-lined backing dish. Refrigerate for 15 minutes.
Remove from pan by lifting the parchment paper out of the baking dish.
Slice into 10 bars. Enjoy immediately, or store in an airtight container for 5-7 days.
Why (the science): The oats, nuts, seeds, and dates make these bars the ultimate energy boosting snack or breakfast on the go! Keeping your blood sugar stable throughout the day is the key to improved mood, focus, and productivity.
Creamy Buckwheat Porridge is a no-fuss, gluten-free breakfast made quickly in a blender. Think of it as an exciting alternative to overnight oats! Simply soak the buckwheat to soften this pseudocereal, then blend with oatmeal and chia seeds. Creamy Buckwheat Porridge is a great meal prep breakfast, too- just fill a few glass jars, top with your favorite fruits and nuts, and grab-and-go. Buckwheat helps prevent blood sugar spikes, so you won’t feel an energy crash after this naturally sweet breakfast.
Serves: 4
Prep time: 10 minutes (then allow to soak 4 hours or overnight)
Cooking time: 0 minutes
What (your ingredients):
1 cup buckwheat groats, soaked 4 hours or overnight in water
½ teaspoon cinnamon
1 pear, roughly chopped
1 ½ cups oat milk
1 tablespoon chia seeds
Toppings: sliced kiwi, blackberries, sliced almonds, or any fruit and nut of choice
How (your directions):
Begin by submerging and soaking 1 cup of buckwheat groats in water for 4 hours or overnight.
Once soaked, drain and rinse buckwheat.
Add buckwheat, cinnamon, pear, oat milk, and chia seeds to a blender.
Blend on high for 60 seconds until smooth.
Spoon smooth porridge into 4 glass jars, then top with your favorite fruit, nuts, and seeds.
Enjoy immediately or refrigerate and enjoy throughout the week.
Why (the science): Buckwheat contains the antioxidant, rutin, which helps reduce inflammation and lower blood pressure.
Serves: 6-12 people (makes 12 brownies)
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 cup pecans
1 cup sliced almonds
12 dates, pits removed (Tip: if your dates are not sticky, soak them in boiling water for 5-10 minutes)
¼ cup cacao powder
½ teaspoon cinnamon
Pinch of Himalayan pink salt
Pinch of cayenne pepper
Toppings: pumpkin seeds, hemp seeds, goji berries
How (your directions):
Add all ingredients (except toppings) to a food processor.
Blend for 1-2 minutes, until a dough forms. Hint: if you can pinch the dough together between your fingers, the dough is ready. If the dough does not stick together, add 1 teaspoon warm water and blend for 30 seconds.
Pinch off 2-3 tablespoons of dough at a time, and press dough into each muffin cup in a silicone muffin mold (or into a lined muffin tin). Repeat with remaining dough.
Press toppings onto each brownie. Refrigerate for 30 minutes to firm.
Store in an airtight container for 5-7 days.
Why (the science): The protein and fiber from the nuts, seeds, and dates will keep your blood sugar levels stable, meaning it’s the perfect pick-me-up snack for steady energy. Stable blood sugar means better mood and reduced levels of anxiety!
