Recipes

Simple meals and bowls tested for steadier blood sugar.

• Mango Protein Smoothie Bowl

  

  Ingredients

  • 1 cup fresh mango purée
  • 1/2 cup low-fat Greek yogurt

  Directions

  Blend the mango purée and Greek yogurt, then top with fruit of your choice and granola.

  Nutrition Facts

  • Calories: ~350 kcal
  • Protein: ~17 g
  • Carbohydrates: ~61 g
  • Fiber: ~8 g
  • Fat: ~6 g

• Bean Veggie Quesadillas (Single Serving)

  

  Ingredients

  • 1/2 small onion
  • 1/2 small tomato
  • Small piece of red and green bell pepper
  • 1 tsp oil
  • 1 tablespoon taco seasoning
  • 1/4 can of black beans (or replace/add any veggies and beans of choice)
  • Salt to taste
  • 1 tortilla
  • Cheese of choice

  Directions

  1. Mix together all of the veggies and sauté them in a pan for a couple of minutes.
  2. Add the black beans, salt, and taco seasoning, and mix everything together.
  3. Add the mixture onto one side of the tortilla, and add cheese on top.
  4. Heat both sides of the tortilla until crispy.

  Nutrition Facts

  • Calories: ~505 kcal
  • Protein: ~22 g
  • Carbohydrates: ~46 g
  • Fiber: ~9 g
  • Fat: ~26 g

  Note: I only consumed 2/3 of the quesadilla, so the blood sugar spike depicted in the video is based on the amount I ate.