Blood Sugar–Balancing Veggie & Protein Power Bowl

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Blood Sugar–Balancing Veggie & Protein Power Bowl

Description

This Veggie & Protein Power Bowl is a nutrient-dense, fiber-rich meal designed to support steady energy and balanced blood sugar levels. It combines slow-digesting carbs, plant-based protein, healthy fats, and non-starchy vegetables to help prevent glucose spikes while keeping you full and satisfied. Perfect for lunch, dinner, or meal prep.

 Ingredients (1 Serving)

  • 1 cup cooked quinoa
    (or cauliflower rice for a lower-carb option)

  • 1 cup steamed broccoli

  • ½ cup spinach or kale

  • ½ cup chickpeas, rinsed and drained

  • 1 tablespoon olive oil or avocado oil

  • 1 tablespoon lemon juice

  • 1 small garlic clove, minced (optional)

  • Salt & black pepper, to taste

  • Optional toppings:

    • Sliced avocado

    • Pumpkin seeds or sunflower seeds

    • Tahini or Greek yogurt drizzle

 Instructions

  1. Prepare the base
    Cook quinoa according to package instructions. If using cauliflower rice, lightly sauté or steam until tender.

  2. Steam the veggies
    Steam broccoli until bright green and slightly tender (about 4–5 minutes).

  3. Wilt the greens
    Add spinach or kale to the warm quinoa or broccoli and let it wilt naturally.

  4. Assemble the bowl
    Layer quinoa (or cauliflower rice), broccoli, greens, and chickpeas in a bowl.

  5. Dress & season
    Drizzle with olive oil and lemon juice. Add garlic, salt, and pepper. Toss gently.

  6. Add toppings
    Finish with seeds, avocado, or a light protein-rich sauce if desired.

 Helpful Notes

  • Pairing fiber + protein + fat slows carbohydrate absorption.

  • Chickpeas provide resistant starch, which supports gut health and glucose control.

  • Quinoa contains protein and fiber, making it a better carb choice than refined grains.

 Tips & Variations

  • Boost protein: Add grilled tofu, tempeh, eggs, salmon, or chicken breast.

  • Lower carb: Use cauliflower rice and skip chickpeas or reduce portion.

  • Anti-inflammatory: Add turmeric, ginger, or cinnamon.

  • Meal prep: Keeps well in the fridge for up to 3 days.

 Servings

  • 1 large bowl
    (Easily doubles or triples for meal prep)

 Nutritional Information (Approx. per serving with quinoa)

  • Calories: ~420 kcal

  • Protein: ~16–18 g

  • Carbohydrates: ~48 g

  • Fiber: ~12 g

  • Fat: ~14 g

  • Glycemic Load: Moderate–Low

(Values vary based on toppings and substitutions)

 Health Benefits

  • Helps reduce blood sugar spikes

  • Supports gut health and digestion

  • Promotes satiety and weight management

  • Rich in magnesium, iron, and antioxidants

  • Suitable for diabetes-friendly and plant-based diets

 Recipe Q & A

Q: Is this recipe good for people with diabetes?
A: Yes, when portioned correctly. It emphasizes fiber, protein, and healthy fats, which support stable blood sugar levels.

Q: Can I eat this at night?
A: Absolutely. For dinner, consider the cauliflower rice option for fewer carbs.

Q: Can I replace chickpeas?
A: Yes—try lentils, black beans, edamame, or animal-based protein if preferred.

Q: How can I make it more filling?
A: Add healthy fats like avocado or extra protein such as eggs, tofu, or grilled fish.

Q: Is this gluten-free?
A: Yes—quinoa and all listed ingredients are naturally gluten-free.

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