Low-Glycemic Diabetic-Friendly Recipes

1. 1/2 cup Rolled Oats, not instant
2. 1/2 cup Unsweetened Almond Milk or milk of choice
3. 1/4 cup Plain Greek Yogurt, full-fat or 2% for satiety
4. 1 tbsp Chia Seeds
5. 1/2 cup Mixed Berries fresh or frozen, e.g., blueberries, raspberries
6. 1 tbsp Chopped Walnuts or Almonds
7. Optional: 1/4 tsp Cinnamon or Vanilla Extract

1. In a jar or container, combine oats, almond milk, Greek yogurt, chia seeds, and cinnamon/vanilla if using. Stir well.
2. Top with berries and chopped nuts.
3. Cover and refrigerate overnight or at least 4 hours.
4. Enjoy cold straight from the jar in the morning!

• Why it's great: Packed with plant-based protein and fiber from lentils, loaded with non-starchy veggies. Very filling, low-GI, and perfect for meal prep.
• Ingredients:

1. 1 tbsp Olive Oil
2. 1 medium Onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 2 cloves of Garlic, minced
6. 1 cup Brown or Green Lentils, rinsed
7. 6 cups Low-Sodium Vegetable Broth
8. 1 (14.5 oz) can Diced Tomatoes, no salt added
9. 1 tsp Dried Thyme
10. 1 tsp Dried Rosemary
11. 2 cups Chopped Spinach or Kale
12. Salt and Black Pepper to taste
13. Optional: 1 tbsp Lemon Juice or Red Wine Vinegar before serving

1. Warm the olive oil in a large pot over medium heat. Add onion, carrots, and celery; sauté until softened (5-7 mins). Add garlic and cook for 1 minute more.
2. Stir in rinsed lentils, vegetable broth, diced tomatoes with juices, thyme, and rosemary. Bring to a boil.
3. Reduce the heat to low, cover, and simmer for 35-45 minutes, or until lentils are tender.
4. Stir in chopped spinach/kale and cook until wilted (2-3 mins).
5. Season with salt and pepper to taste. Stir in lemon juice/vinegar if using for brightness.
6. Serve hot. Great with a side of whole-grain bread (portion controlled) or a small salad.

1. 2 (5-6 oz) Salmon Fillets
2. 1 tbsp Olive Oil
3. 1 tbsp Fresh Lemon Juice
4. 1 tsp Dried Oregano
5. 1/2 tsp Dried Thyme
6. 1 clove of Garlic, minced
7. Salt and Black Pepper to taste

• Asparagus:

1. 1 bunch of Asparagus, trimmed
2. 1 tsp Olive Oil
3. Salt and Pepper to taste

• Quinoa:

1. 1/2 cup Quinoa, rinsed
2. 1 cup Water or Low-Sodium Broth

• Preheat oven to 400°F (200°C).
• Prepare Quinoa: Combine rinsed quinoa and water/broth in a small saucepan. Bring to a boil, reduce the heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.
• Prepare Salmon: In a small bowl, whisk together olive oil, lemon juice, oregano, thyme, minced garlic, salt, and pepper. Place salmon fillets on a baking sheet lined with parchment paper. Brush or spoon the lemon herb mixture evenly over the top of each fillet.
• Prepare Asparagus: Toss asparagus spears with 1 tsp olive oil, salt, and pepper on a separate baking sheet or in a corner of the salmon sheet.
• Bake: Put both baking sheets into the preheated oven. Bake for 12-15 minutes, or until salmon is cooked through, flakes easily with a fork, and asparagus is tender-crisp. Cooking time may vary slightly.
• Serve: Divide cooked quinoa between two plates. Top with a salmon fillet and a serving of roasted asparagus. Garnish with extra lemon wedges if desired.

4. Snack: Creamy Avocado & Egg Toast

• Why it's great: Combines healthy fats, avocado, protein (egg), and fiber with whole-grain bread for a satisfying, blood-sugar-stabilizing snack. Quick and easy.
• Ingredients:

1. 1 slice Low-Glycemic Whole-Grain Bread (e.g., sprouted grain, true sourdough, or heavy German-style rye - check labels!)
2. 1/4 medium Avocado, mashed
3. 1 large Egg
4. Salt and Black Pepper to taste
5. Optional Pinch of Red Pepper Flakes, Everything Bagel Seasoning, or fresh herbs, chives, dill

• Instructions:

1. Toast the bread slice to your desired doneness.
2. While the bread is toasting, cook the egg: Poach, soft-boil, or fry it in a non-stick pan with minimal oil or cooking spray.
3. Spread the mashed avocado evenly over the toasted bread.
4. Top the avocado toast with the cooked egg.
5. Season with salt, pepper, and any optional toppings.
6. Enjoy immediately!

Essential Tips for Success:

• Portion Control Matters: Even low-GI foods contain carbohydrates. Be mindful of portions, especially for grains, starchy vegetables like sweet potatoes, and fruits. Use measuring cups or a food scale initially.
• Pair Wisely: Always pair carbohydrates, even low-GI ones, with protein and/or healthy fats. This further slows digestion and minimizes blood sugar impact. (e.g., Apple with peanut butter, Berries with Greek yogurt).
• Read Labels: Check total carbohydrates, fiber aim for high!, added sugars aim for zero or very low!, and ingredients. Whole grain should be the first ingredient.
• Hydrate: Drink plenty of water throughout the day.
• Cook Smart: Opt for baking, grilling, roasting, steaming, or sautéing instead of frying.
• Meal Prep: Prepare soups, chop veggies, cook grains, or make overnight oats ahead of time to make healthy choices easier during busy days.
• Listen to Your Body: Pay attention to how different foods affect your blood sugar. Individual responses can vary.
• Consult Professionals: Work with your doctor and a Registered Dietitian (RD) or Certified Diabetes Care and Education Specialist (CDCES) to create a personalized meal plan that meets your specific health needs, goals, and preferences.

Embrace the Abundance!

A low-glycemic, diabetic-friendly diet is not about deprivation; it's about embracing the incredible abundance of delicious, nutrient-dense whole foods nature provides. These recipes are just a starting point. Experiment with herbs, spices, different vegetables, and lean proteins to discover endless flavorful combinations that nourish your body and support your journey towards stable blood sugar and vibrant health. Enjoy every delicious bite!