Here are some healthy recipes that are full of healthy fiber from vegetables, healthy fat and protein. All of these nutrients from whole food sources will help prevent diabetes by keeping blood sugar stable for a long period of time:
CHICKEN & WILD RICE SOUP
The fresh herbs in this recipe are also known to help reduce blood sugar and keep it balanced. Try including new herbs and spices to mix up the recipe each time!
Serves 1
INGREDIENTS
- 2 cups chicken broth
- 1 cup mixed vegetables
- 6 oz shredded chicken
- 3/4 cup wild rice
- 1 tsp thyme
- 1 tsp rosemary
- 1/4 sage
INSTRUCTIONS
- Heat all ingredients together in a large pot until simmering.
- Serve warm.
FRESH VEGGIE OMELET
Serves 1
INGREDIENTS
- 4 eggs
- 1/2 cup chopped onion
- 1 cup cherry tomatoes
- 1 1/2 cups baby kale or other greens
- 1 tbsp coconut oil or grass-fed butter
- Salt & pepper to taste
INSTRUCTIONS
- Crack the eggs into a mixing bowl and beat them until the yolks are well integrated. Add salt and pepper to desired taste.
- Heat skillet over medium-low heat. Add the coconut oil or grass fed butter and let it melt. When the butter in the pan is hot enough to make a drop of water hiss, pour in the eggs. Don’t stir!
- Let the eggs cook for up to a minute or until the bottom starts to set. Using a spatula, gently push one edge of the egg into the center of the pan, while tilting the pan to allow the still liquid egg to flow in underneath. Repeat with the other edges, until there’s no liquid left.
- Flip the entire egg pancake over, using your spatula to ease it over if necessary. Cook for another few seconds, or until there is no uncooked egg left.
- Spoon your onions, and kale across the center of the egg in straight line.
- With your spatula, lift one edge of the egg and fold it across and over, so that the edges line up. Cook for another minute or so.
- Gently transfer the finished omelet to a plate. Garnish with chopped tomatoes and herbs.