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Recipes

Blood Sugar Balancing Breakfast Bowl

Why This Recipe Works

Starting your day with a balance of protein, healthy fats, and fiber helps stabilize blood sugar, reduce cravings, and support steady energy throughout the morning. This bowl is quick to assemble, family-friendly, and completely customizable.

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Ingredients (Serves 1)

  • 2 pasture-raised eggs (scrambled, fried, or soft-boiled)

  • ½ avocado, sliced

  • ½ cup sautéed spinach (or any leafy greens)

  • ½ cup roasted sweet potato cubes (prepped ahead)

  • 1 tbsp raw pumpkin seeds (or sunflower seeds)

  • Sea salt & cracked black pepper, to taste

  • Optional: drizzle of extra-virgin olive oil or sprinkle of feta cheese

Instructions

  1. If not already prepped, roast sweet potato cubes in advance: toss in avocado oil, sprinkle with sea salt, and roast at 400°F for 25 minutes until golden.

  2. Cook eggs to your liking (scrambled in ghee, fried in olive oil, or soft-boiled).

  3. In a bowl, layer greens, sweet potatoes, and avocado. Top with eggs.

  4. Sprinkle pumpkin seeds for crunch and minerals.

  5. Finish with sea salt, pepper, and a drizzle of olive oil or crumble of feta, if desired.

Nutritional Benefits

  • Protein (eggs) → supports stable blood sugar, energy, and repair.

  • Healthy fats (avocado, olive oil, seeds) → nourish hormones, brain, and satiety.

  • Fiber + slow carbs (sweet potato, greens) → provide steady energy without spikes.

  • Minerals (pumpkin seeds, greens) → rich in magnesium and zinc to calm the nervous system and support immune health.

Turkey & Veggie Power Bowls

Roasted Turkey

Why This Recipe Works

Ground turkey is a lean, versatile protein, and when paired with roasted veggies, it creates a balanced, blood-sugar-friendly meal. Each serving packs about 35–40g of protein, making it a great option for steady energy, muscle support, and hormone balance.

Ingredients (Serves 4)

For the turkey:

  • 1 lb ground turkey (93% lean or higher)

  • 1 tbsp olive oil or avocado oil

  • 1 small onion, diced

  • 2 cloves garlic, minced

  • 1 tsp cumin

  • 1 tsp paprika

  • 1 tsp sea salt + ½ tsp black pepper

For the veggies:

  • 2 cups Brussels sprouts (halved)

  • 2 cups carrots (chopped into sticks)

  • 1 cup cauliflower florets

  • 1 tbsp olive oil

  • Sea salt + pepper to taste

Optional add-ins for extra protein:

  • 1 fried egg on top of each bowl

  • ½ cup cooked lentils or chickpeas mixed with the veggies

Instructions

  1. Roast the veggies: Preheat oven to 400°F. Toss Brussels sprouts, carrots, and cauliflower in olive oil, salt, and pepper. Spread on a sheet pan and roast for 25–30 minutes until golden.

  2. Cook the turkey: Heat oil in a skillet over medium heat. Add onion and garlic, sauté 3–4 minutes until fragrant. Add ground turkey, seasonings, and cook until browned and no longer pink.

  3. Assemble bowls: Divide roasted veggies into 4 bowls and top with ground turkey. Add optional fried egg or lentils for extra protein.

Nutritional Benefits

  • Ground turkey → lean, high-quality protein to support blood sugar balance, satiety, and muscle repair.

  • Brussels sprouts + cauliflower → rich in fiber and compounds that support liver detoxification.

  • Carrots → provide beta-carotene for skin and eye health.

  • Optional egg/lentils → bump protein even higher while adding extra nutrients.

Greek Yogurt Power Bowl

Yogurt with Fruit

Why This Recipe Works

This bowl delivers 25–30g of protein (depending on the yogurt) plus healthy fats and fiber for steady blood sugar and lasting energy. It’s quick, customizable, and family-friendly.

Ingredients (Serves 1)

  • 1 cup plain Greek yogurt (2% or whole milk for satiety)

  • 1 scoop unflavored or vanilla protein powder (optional, adds ~20g protein)

  • ¼ cup fresh berries (blueberries, raspberries, or strawberries)

  • 1 tbsp chia seeds or ground flax seeds

  • 1 tbsp chopped nuts (almonds, walnuts, or pecans)

  • ½ tsp cinnamon

  • 1–2 tsp raw honey or pure maple syrup (optional, for natural sweetness)

Instructions

  1. In a bowl, mix Greek yogurt with protein powder (if using) until smooth.

  2. Top with berries, chia seeds, nuts, and a sprinkle of cinnamon.

  3. Drizzle with honey or maple syrup, if desired.

Nutritional Benefits

  • Greek yogurt → protein + probiotics to support gut and immune health.

  • Protein powder (optional) → boosts protein content for muscle and blood sugar stability.

  • Berries → antioxidants and fiber with natural sweetness.

  • Chia or flax seeds → omega-3s and fiber for hormone and digestive support.

  • Nuts → healthy fats to keep you full and satisfied.

  • Cinnamon → helps regulate blood sugar.

Ginger Beef & Veggie Stir-Fry

Asian Salad

Why This Recipe Works

This dish is high in protein, gut-friendly, and simple to prepare. Using thinly sliced beef (like flank steak) makes it cook quickly and stay tender. The addition of ginger supports digestion, while lightly cooked veggies provide fiber without being hard on the stomach.

Ingredients (Serves 3–4)

  • 1 lb flank steak (or sirloin), thinly sliced against the grain

  • 2 tbsp coconut aminos (or low-sodium tamari)

  • 1 tbsp avocado oil or olive oil

  • 1-inch piece fresh ginger, grated (or 1 tsp ground ginger)

  • 2 garlic cloves, minced

  • 2 cups broccoli florets

  • 1 red bell pepper, sliced

  • 1 medium zucchini, sliced into half-moons

  • ½ tsp sea salt + ¼ tsp black pepper

  • Juice of ½ a lime (optional, for brightness)

Instructions

  1. Marinate beef (optional): Toss sliced beef with coconut aminos, salt, and pepper. Let sit 15 minutes.

  2. Cook beef: Heat oil in a large skillet or wok over medium-high heat. Add beef and cook 2–3 minutes until browned but still tender. Remove and set aside.

  3. Sauté aromatics: In the same pan, add garlic and ginger. Cook 1 minute until fragrant.

  4. Add veggies: Toss in broccoli, zucchini, and bell pepper. Stir-fry 5–6 minutes until just tender.

  5. Combine: Return beef to the pan, mix everything, and finish with lime juice if using.

  6. Serve as-is, or over a small portion of white rice or cauliflower rice for extra fiber.

Nutritional Benefits

  • Beef → rich in protein, iron, and B vitamins to support energy and blood-building.

  • Ginger + garlic → stimulate digestive enzymes and reduce bloating.

  • Broccoli + zucchini → provide fiber and antioxidants but are softened by cooking, making them easier to digest.

  • Coconut aminos → a gut-friendly soy sauce alternative.

Slow-Cooker Beef & Sweet Potato Stew

Beef Stew

Why It Works:
Slow cooking breaks down fibers in both beef and vegetables, making them tender and easy to digest. Sweet potatoes add a gentle, starchy carb that fuels the body without spiking blood sugar. Bone broth provides gut-soothing nutrients.

Ingredients (Serves 6):

  • 2 lbs stew beef, cubed

  • 2 medium sweet potatoes, peeled & cubed

  • 2 carrots, chopped

  • 1 celery stalk, chopped

  • 1 small onion, diced

  • 3 cups beef bone broth

  • 2 tsp dried thyme

  • 1 bay leaf

  • Sea salt & black pepper, to taste

Instructions:

  1. Add all ingredients to a slow cooker.

  2. Cook on low 6–7 hours or high 3–4 hours until beef is tender.

  3. Remove bay leaf before serving.

Nutritional Benefits:

  • Beef → full amino acid profile for repair and energy production.

  • Sweet potatoes → slow-digesting carbs with vitamin A to support gut lining.

  • Bone broth → rich in collagen and glycine for digestive tract healing.

  • Carrots & celery → add fiber and antioxidants that support immune and digestive health.

Garlic Herb Chicken with Quinoa & Roasted Veggies

Why This Recipe Works

Most people under-eat protein, especially at dinner. This meal delivers 35–40g of protein per serving, along with fiber-rich veggies and slow-digesting carbs for steady blood sugar and satiety. It’s family-friendly, meal-prep friendly, and balanced.

Ingredients (Serves 4)

  • 4 boneless, skinless chicken breasts (about 6 oz each)

  • 2 tbsp olive oil or avocado oil

  • 3 cloves garlic, minced

  • 1 tbsp fresh lemon juice

  • 1 tsp dried oregano

  • 1 tsp dried thyme

  • 1 tsp sea salt + ½ tsp black pepper

For the quinoa:

  • 1 cup dry quinoa, rinsed

  • 2 cups chicken broth (for flavor, optional: use water)

For the roasted veggies:

  • 2 cups broccoli florets

  • 2 cups chopped zucchini

  • 1 red bell pepper, chopped

  • 1 tbsp olive oil

  • Sea salt & pepper to taste

Instructions

  1. Marinate chicken: In a bowl, whisk olive oil, garlic, lemon juice, oregano, thyme, salt, and pepper. Coat chicken and let sit for 20–30 minutes (or overnight in the fridge).

  2. Cook quinoa: In a saucepan, combine quinoa and broth. Bring to boil, then reduce heat, cover, and simmer ~15 minutes until liquid is absorbed. Fluff with fork.

  3. Roast veggies: Preheat oven to 400°F. Toss broccoli, zucchini, and bell pepper in olive oil, salt, and pepper. Roast on a sheet pan 20–25 minutes until tender and golden.

  4. Cook chicken: Grill or pan-sear chicken on medium-high heat ~6–7 minutes per side (internal temp 165°F). Let rest 5 minutes before slicing.

  5. Assemble bowls: Divide quinoa among plates, top with chicken slices and roasted veggies. Drizzle with extra lemon juice if desired.

Nutritional Benefits

  • Chicken breast → lean protein to support muscle repair, hormone balance, and blood sugar stability.

  • Quinoa → a gluten-free grain with protein + fiber + magnesium.

  • Vegetables → antioxidants, vitamins, and fiber for digestion and detox pathways.

  • Olive oil → heart-healthy fat that helps absorb fat-soluble vitamins.

High-Protein Veggie Egg Scramble with Turkey Sausage

Different Shades of Eggs

Why This Recipe Works

Breakfast sets the tone for the entire day. A combination of protein, healthy fats, and fiber helps stabilize blood sugar, reduce cravings, and sustain energy. This scramble delivers 30–35g of protein per serving, making it a powerhouse way to start the morning.

Ingredients (Serves 2)

  • 4 pasture-raised eggs

  • 2 egg whites (optional, for extra protein without added fat)

  • 2 turkey sausage links (or ~4 oz ground turkey sausage)

  • ½ cup chopped bell peppers

  • ½ cup chopped spinach (or kale)

  • ¼ cup diced onions

  • 1 tbsp olive oil or ghee

  • Sea salt & black pepper, to taste

  • Optional topping: ¼ avocado, sliced

Instructions

  1. Cook the sausage: In a skillet over medium heat, cook turkey sausage until browned and cooked through. Remove and chop into bite-sized pieces.

  2. Sauté veggies: In the same pan, add olive oil or ghee. Sauté onions and peppers for 3–4 minutes until softened. Add spinach and cook until wilted.

  3. Scramble eggs: In a bowl, whisk eggs + egg whites, season with salt and pepper. Pour into skillet, stirring gently until just set.

  4. Combine: Add chopped turkey sausage back into the scramble. Mix well.

  5. Serve: Top with avocado slices for extra healthy fats.

Nutritional Benefits

  • Eggs → high-quality protein, B vitamins, and choline to support energy and brain health.

  • Turkey sausage → lean protein for satiety and muscle support.

  • Spinach + peppers → antioxidants, vitamin C, and fiber.

  • Avocado → healthy fats to keep blood sugar steady and support hormone balance.

Lemon Ginger Salmon with Steamed Veggies & Quinoa

Grilled Salmon with Spinach

Why This Recipe Works

This meal is packed with protein, omega-3 fats, and easily digestible fiber. Cooking the vegetables until tender, using anti-inflammatory herbs like ginger, and keeping portions balanced all support digestion without burdening the system.

Ingredients (Serves 2–3)

For the salmon:

  • 2–3 wild-caught salmon fillets (4–6 oz each)

  • 1 tbsp olive oil or avocado oil

  • 2 tsp fresh grated ginger

  • 2 tsp fresh lemon zest

  • Juice of 1 lemon

  • Sea salt & black pepper, to taste

For the sides:

  • 1 cup dry quinoa, rinsed well (important to remove saponins that can irritate digestion)

  • 2 cups chicken or vegetable broth (or water)

  • 2 cups steamed zucchini and carrots, sliced thin

  • 1 tbsp ghee or olive oil (for veggies)

Instructions

  1. Cook quinoa: In a saucepan, combine quinoa and broth. Bring to a boil, then reduce heat, cover, and simmer ~15 minutes until liquid is absorbed. Fluff with fork.

  2. Prepare salmon: Preheat oven to 375°F. Place fillets on a parchment-lined baking dish. Brush with olive oil, sprinkle with ginger, lemon zest, lemon juice, salt, and pepper. Bake 12–15 minutes, until salmon flakes easily.

  3. Steam veggies: Steam zucchini and carrots until tender but not mushy (about 6–8 minutes). Toss with ghee or olive oil before serving.

  4. Assemble: Plate salmon with a serving of quinoa and steamed veggies. Add an extra squeeze of lemon on top for brightness.

Nutritional Benefits

  • Salmon → rich in omega-3 fatty acids that reduce inflammation and support gut health.

  • Ginger + lemon → stimulate digestive enzymes, calm bloating, and support liver detox.

  • Quinoa → gentle, gluten-free carbohydrate with protein and fiber.

  • Cooked veggies → easier to digest than raw vegetables, while still providing fiber and antioxidants.

  • Ghee/olive oil → healthy fats that support bile flow and nutrient absorption.

Beef & Cabbage Skillet

Cabbages

Why It Works:
This one-pan dish is light yet filling. Ground beef provides protein without being heavy, and cooked cabbage is easier to digest than raw. The mix of soft veggies, warming garlic, and simple seasonings makes it gentle on the gut while still nutrient-dense.

Ingredients (Serves 4):

  • 1 lb ground beef (grass-fed if possible)

  • ½ head green cabbage, thinly sliced

  • 1 small onion, diced

  • 2 carrots, grated

  • 2 cloves garlic, minced

  • 1 tbsp olive oil

  • ½ tsp sea salt + ½ tsp black pepper

  • 1 tsp smoked paprika (optional)

Instructions:

  1. Heat olive oil in a large skillet. Add onion and garlic, sauté 3 minutes.

  2. Add ground beef, salt, pepper, paprika. Cook until browned.

  3. Stir in cabbage and carrots, cover, and cook 8–10 minutes until softened.

  4. Serve warm as a one-bowl meal or over cauliflower rice.

Nutritional Benefits:

  • Beef → protein + iron to support energy and red blood cell health.

  • Cabbage → contains glutamine and fiber to support gut lining and digestion.

  • Carrots → rich in beta-carotene for skin, immune, and eye health.

  • Olive oil → healthy fats that promote satiety and nutrient absorption.

Beef Lettuce Wraps with Ginger Sauce

Lettuce

Why It Works:
This meal is light and easy on digestion because it skips heavy starches and pairs protein with crisp lettuce. Ginger and garlic stimulate digestive enzymes, helping the body break down the meal more efficiently.

Ingredients (Serves 4):

  • 1 lb ground beef

  • 2 tbsp coconut aminos

  • 1 tbsp fresh ginger, grated

  • 2 cloves garlic, minced

  • 1 tbsp sesame oil or avocado oil

  • 1 head butter lettuce (leaves separated)

  • Optional toppings: shredded carrots, cucumber matchsticks, sesame seeds

Instructions:

  1. Heat oil in a skillet. Add garlic and ginger, sauté 1 minute.

  2. Add beef, season with coconut aminos, and cook until browned.

  3. Spoon beef into lettuce cups. Add carrots, cucumber, or sesame seeds if desired.

Nutritional Benefits:

  • Beef → protein + B vitamins to support metabolism and muscle health.

  • Butter lettuce → hydrating, light, and easy to digest.

  • Ginger → anti-inflammatory, improves digestive motility.

  • Garlic → supports gut health with natural prebiotic properties.

  • Coconut aminos → lower-sodium soy alternative that’s gut-friendly.

  • Sesame oil → provides healthy fats for hormone and nutrient support.

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