Recipes

Simple meals and bowls tested for steadier blood sugar.

• Chili Cheese Toast (Single Serving)

  

  Ingredients

  • 1 large slice sourdough (or other bread of choice)
  • 1/2 cup cottage cheese
  • 1–2 tbsp diced green chillies
  • 1–2 tbsp diced onion
  • 1 tbsp chopped cilantro
  • 1/2 tsp grated garlic
  • 1/4 tsp cumin powder
  • 3–4 tbsp shredded mozzarella (some mixed in, some for topping)
  • Salt to taste (optional)

  Directions

  1. Mix the cottage cheese, green chillies, onion, cilantro, grated garlic, cumin powder, and a little shredded mozzarella in a bowl.
  2. Lightly toast the bread slice, then spread the mixture on top.
  3. Add more shredded mozzarella on top.
  4. Place in a toaster oven until the cheese is melted and the top is slightly golden.

  Nutrition Facts

  • Calories: ~350 kcal
  • Protein: ~26 g
  • Carbohydrates: ~38 g
  • Fiber: ~2 g
  • Fat: ~12 g

  Approximate amounts and nutrition are estimated from the photo (about 1/2 cup cottage cheese and 3–4 tbsp mozzarella on one large sourdough slice). Values will vary with bread size and cottage cheese fat percentage.

• Protein Pasta (About 3 Servings)

  

  Ingredients

  • Pasta of choice (about 8 oz dry)
  • 14 oz marinara sauce
  • 8 oz cottage cheese
  • Lots of veggies of your choice
  • Salt to taste
  • Oil (a dash for boiling + about 1 tsp for sautéing)
  • Italian seasoning
  • Optional: a tiny bit of sugar to cut acidity

  Directions

  1. Boil the pasta in water with a dash of oil and salt, following the package instructions, then set aside.
  2. In a blender, blend the marinara and cottage cheese until smooth.
  3. Sauté the veggies in a pan with about 1 tsp of oil, then add Italian seasoning.
  4. Add the pasta over the veggies and mix.
  5. Pour in the blended pasta sauce. Add a little more salt to taste, and a tiny bit of sugar if you prefer to cut the acidity.
  6. Mix well — a healthier version of pasta is ready.

  Nutrition Facts

  • Calories: ~460 kcal
  • Protein: ~20 g
  • Carbohydrates: ~70 g
  • Fiber: ~5 g
  • Fat: ~8 g

  Approximate nutrition facts are per serving (about 1/3 of the recipe), based on roughly 8 oz dry pasta, 14 oz marinara, 8 oz low-fat cottage cheese, mixed vegetables, and 1 tsp oil. Values will vary with pasta type, veggie amounts, and exact brands.

• 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.

• 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