Blood Sugar Balancer Veggie Medley
“Blood sugar drops immediately! This recipe is a real treasure!”
✨ Description:
This nutrient-rich, fiber-packed vegetable stir is a delicious, naturally low-carb, low-GI dish that may help stabilize blood sugar levels. With cabbage as the base and the addition of antioxidant-rich vegetables, it’s perfect as a main or a side. No sugars, no starches—just wholesome goodness.
🥘 Ingredients:
- 400g cabbage, shredded
- 1 large onion, finely chopped
- 3 cloves of garlic, minced
- 7 medium-sized mushrooms, sliced
- 1 bell pepper (any color), diced
- 3 ripe tomatoes, quartered
- 1 tbsp olive oil or avocado oil
- Salt and black pepper to taste
- Optional: pinch of chili flakes or turmeric for extra kick and benefit
👩🍳 Instructions:
- Prep the veggies: Wash and chop all ingredients as described.
- Sauté onion & garlic: In a large pan, heat oil over medium heat. Add onion and garlic, and cook until translucent (~3-4 minutes).
- Add mushrooms & bell pepper: Stir in mushrooms and bell pepper. Cook for another 5 minutes until slightly softened.
- Add tomatoes: Add quartered tomatoes and cook for 2-3 minutes, just until they begin to soften.
- Stir in cabbage: Add shredded cabbage last. Cook for 5-7 minutes, stirring frequently, until the cabbage is tender but still has a bite.
- Season & serve: Season with salt, pepper, and any optional spices. Serve warm.
💡 Notes & Tips:
- Low-GI Ingredients: Cabbage and mushrooms are low on the glycemic index, making this recipe ideal for blood sugar control.
- Add protein: For a full meal, consider adding grilled tofu, tempeh, or a poached egg on top.
- Make it heartier: Stir in a handful of leafy greens like spinach at the end for extra nutrients.
- Meal prep: This dish stores well in the fridge for up to 3 days.
🍽️ Servings:
- Makes 2 large portions or 4 side servings
🔍 Nutritional Info (per serving, approx. for 1/4 of recipe):
- Calories: 85
- Protein: 3g
- Fat: 3.5g
- Carbohydrates: 11g
- Fiber: 4g
- Sugars: 6g (natural from tomatoes/onion)
- Net Carbs: 7g
- GI: Low
🌿 Benefits:
- Supports stable blood sugar: High in fiber, low in simple carbs
- Promotes gut health: Cabbage and mushrooms contain prebiotics
- Anti-inflammatory: Garlic, onions, and optional turmeric are natural anti-inflammatories
- Low-calorie, high-satiety: Great for weight management
❓ Q&A:
Q: Can this really help lower blood sugar?
A: While no single meal is a cure, this dish uses ingredients known to help regulate blood sugar due to their low glycemic index and high fiber content. It’s a smart choice for those managing glucose levels.
Q: Is it diabetic-friendly?
A: Yes, this recipe is suitable for diabetics and anyone seeking to maintain balanced energy levels.
Q: Can I make this oil-free?
A: Absolutely. Just use a splash of vegetable broth or water to sauté the vegetables.
Q: What’s a good protein addition?
A: Grilled chicken breast, eggs, or legumes (if tolerated) make excellent additions.