Updated: Feb 10, 2020
Vegetables really do your body good...and their EXTRA good when your goal is to satisfy hunger without jeopardizing blood sugar levels. Choosing vegetables first will naturally help control blood sugar and leaves less room on the plate for sugar spiking carbohydrates.
Growing up and even in my 20's, I missed out on eating so many vegetables that I now love to fill my plate with. Onion, mushroom, tomatoes, cauliflower, brussel sprouts, asparagus are just a few that I ran from, never stopping to try them. I finally woke up about 20 years ago and now love these veggies and so many more...I'm definitely making up for it now.
In my upcoming Type Empowered Mini-course, one of the topics I'll be focusing on is why and how you should be nourishing you and your blood sugar with vegetables.
Vegetables have minimal carbohydrates, high in fiber and vitamins, so they naturally nourish you while improving insulin sensitivity. Important to find creative ways to eat vegetables throughout the day, try them raw, sautéed, broiled, grilled or chopped up and dipped in hummus.
Here is a diabetes friendly RECIPE that combines vegetables with quinoa, an amazing grain that's also great for blood sugar control!
RECIPE - Quinoa Vegetable Stir Fry
Prep time: 10 mins. Cook time: 15 mins. Total time: 25 mins.
Serves: 4-5 servings
Super easy dinner idea loaded with veggies!
1 cup quinoa
2 cups water
2 T toasted coconut oil
½ cup yellow
2 cloves of garlic, minced
1 T fresh ginger, minced
2 heads of broccoli, cut in florets (save the stems for juicing or a homemade vegetable broth)
2 bell peppers, sliced thin ( I used orange peppers, but any bell pepper will work)
2 carrots, shredded or sliced thin
1 thinly sliced yellow squash
¼ cup mirin (see notes)
2½ T soy sauce OR Bragg's aminos OR coconut aminos
In small pot, add the quinoa and the water. Bring to a boil, then cover, turn down the heat, and simmer until all the water is absorbed. It should take about 10 minutes.
In a large saute pan, add the oil, onions, garlic and ginger. Cook on medium heat until the onions look a little translucent. About 5-6 minutes.
Add in the remaining ingredients, stir and cover. Cook for about 5-6 more minutes.
Stir every so often though. When the broccoli has softened a bit, you know it's done.
Serve immediately or refrigerate for later. This should last a week in the fridge.
*Notes If you can't find mirin, you can make a substitute by mixing a little sugar with rice wine vinegar.
This quinoa vegetable stir fry recipe is super easy and I'll bet you have most or all of these ingredients on hand to make it tonight. If not, that's ok. add it to your shopping list and treat you and your family this week.
The diabetic perks of this recipe are the ingredients. There are many carbohydrate friendly grains like quinoa to consider bringing into your kitchen along with vitamin and mineral rich vegetables. Quinoa is rich in: - Fiber - Protein - Iron, Manganese, Lysene, Vitamin B's, Magnesium
When you mix quinoa with vegetables, lean protein and healthy fats, it gives you the perfect side dish for any meal. I love it on top of a salad with avocado too!!
There's a large community of diabetics trying to better balance blood sugar and not feel deprived, and eating a meal with up to 60-70% vegetables will help you achieve this. The remaining 30-40% balances a meal out with = complex carb w/fiber + lean protein + healthy fat. This will satisfy your appetite, blood sugar, energy and your taste buds too!
What's your top 3 favorite vegetables? What vegetables do you or have you avoided in the past?