Low-Glycemic Menu That Supports Blood Sugar Levels
Low-Glycemic foods can help keep blood sugar levels stable for diabetics, but they also support weight loss goals.
Great for those who suffer from diabetes or just for a low-calorie meal plan, this daily low-glycemic menu includes a full day of recipes to help keep you on track to achieving your weight management goals, or maintaining your diabetic needs.
Low-Glycemic Breakfast: Whole Wheat Blueberry Pancakes
These are easy to make and the whole family will love them. The blueberries add natural sweetness and an antioxidant boost that supports your seasonal immunity.
- 1 1/4 cups whole wheat flour
- 2 tsps baking powder
- 1 egg
- 1 cup milk, plus more if necessary
- 1/2 tsp salt
- 1 Tbsp honey
- 1/2 cup blueberries
1. Sift together flour and baking powder, set aside. Beat together the egg, milk, salt and artificial sweetener in a bowl. Stir in flour until just moistened, add blueberries, and stir to incorporate.
2. Preheat a heavy-bottomed skillet over medium heat, and spray with cooking spray. Pour approximately 1/4 cup of the batter into the pan for each pancake. Cook until bubbly, about 1 1/2 minutes. Turn, and continue cooking until golden brown.
Low-Glycemic Lunch: Split Pea Soup
Add this with a slice of crusty bread made extra crunchy in a hot pan coated with coconut oil, and you’ve got a meal that’s warm and satisfying. Save the left overs for an afternoon snack.
- 1 cup chopped red onion
- 1 tsp coconut oil
- 1 pound dried split peas
- 1 pinch salt and pepper to taste
1. In a medium pot, sauté onions in oil. Add the split peas, and enough water to cover ingredients; season with salt and pepper.
2. Cover, and cook until there are no peas left, just a green liquid, 2 hours. While it is cooking, check to see if water has evaporated. You may need to add more water as the soup continues to cook.
3. Once the soup is a green liquid remove from heat, and let stand so it will thicken. Once thickened you may need to heat through to serve.
Low-Glycemic Snack: Spicy Sweet Roasted Red Pepper Hummus
Serve this up with some fresh pita bread, or baked pita chips and you’ll have a sensational dip that you can also use as a spread on sandwiches or wraps.
- 1 (15 ounce) can garbanzo beans, drained
- 1 (4 ounce) jar roasted red peppers
- 3 Tbsps lemon juice
- 1 1/2 Tbsps tahini
- 1 clove garlic, minced
- 1/2 tsp ground cumin
- 1/2 tsp cayenne pepper
- 1/4 tsp salt
- 1 Tbsp chopped fresh parsley
1. In an electric blender or food processor, puree the chickpeas, red peppers, lemon juice, tahini, garlic, cumin, cayenne, and salt. Process, using long pulses, until the mixture is fairly smooth, and slightly fluffy. Make sure to scrape the mixture off the sides of the food processor or blender in between pulses.
3. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.)Sprinkle the hummus with the chopped parsley before serving.
Low-Glycemic Dinner: Sweet ‘n’ Hot Glazed Salmon
Salmon goes well with a side of fresh quinoa salad. Packed with protein and other nutrients, it’s a great way to end the day.
- 1 1/2 cups apricot nectar
- 1/3 cup chopped dried apricots
- 2 Tbsps honey
- 2 Tbsps reduced sodium soy sauce
- 1 Tbsp grated fresh ginger
- 2 cloves garlic, minced
- 1/8 tsp cayenne pepper
- 1/4 tsp ground cinnamon
- 1 (3/4 pound) salmon filet without skin
1. Preheat your oven’s broiler, and grease a broiling pan.
2. In a saucepan over medium heat, mix together the apricot nectar, dried apricots, honey, soy sauce, ginger, garlic, cinnamon and cayenne. Bring to a boil, then reduce heat to medium-low, and simmer for about 20 minutes, or until reduced by about half. Stir occasionally to prevent burning. Remove 1/4 cup of the glaze for basting, and set the remaining aside.
3. Place the salmon filet on the greased broiling pan, and brush with glaze. Broil 3 inches from the heat for 8 to 12 minutes, or until salmon flakes easily with a fork. Gently turn over once during cooking, and baste frequently during the last 4 minutes. Serve with remaining glaze.
Low-Glycemic Quinoa Salad
- 1 tsp vegetable oil
- 1 onion, chopped
- 3 cloves garlic, peeled and chopped
- 3/4 cup uncooked quinoa
- 1 1/2 cups vegetable broth
- 1 tsp ground cumin
- 1/4 tsp cayenne pepper
- Salt and pepper to taste
- 1 cup frozen corn kernels
- 2 (15 ounce) cans black beans, rinsed and drained
- 1/2 cup chopped fresh cilantro
1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and sauté until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes.
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.
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