Healthy Recipes for a Healthy Lifestyle

On this website, you will find delicious and easy to prepare recipes that support blood sugar balance.
Blood sugar balance means keeping your blood glucose levels steady throughout the day to promote lasting energy, mental clarity, and overall wellbeing.
Frequent blood sugar spikes and crashes can contribute to cravings, fatigue, irritability, and reduced concentration. Blood sugar balancing meals combine protein, healthy fats, complex carbohydrates, and whole foods to slow glucose absorption and support stable energy levels.
These blood sugar balancing recipes are designed to nourish your body, support hormone health, and help you feel satisfied and energised without restrictive dieting or complicated food rules.

Breakfast

Quinoa Power Porridge

Ingredients

½ cup (85g) dried quinoa

1 cup (240ml) water

1 cup (240ml) almond milk, unsweetened

2 apples, chopped

½ tsp. ground cinnamon

1 tsp. vanilla extract

1 tbsp. ground flaxseed

Rinse the quinoa under cold running water, then place in a small pot and add the water. Bring to the boil, then reduce heat, and cook for 10 minutes.

Now add the almond milk, apple, cinnamon, vanilla extract and flaxseed to the quinoa and cook for a further 5 minutes until creamy.

Divide the porridge between 2 bowls and serve immediately.

Serves 2

Banana Protein Pancakes

Ingredients

1 large ripe banana

2 large eggs

40g vanilla protein powder

1/8 tsp. cinnamon

1/4 tsp. baking powder

1/4 tsp. salt

Separate the eggs. Whisk the whites til firm. Mix remaining ingredients with yolks. Slowly fold in the egg whites.

Heat a skillet. Use 1/4 cup of the mixture for each pancake and heat 60-90 seconds on each side. Drizzle nut butter and chopped berries

Serves 1

Bacon & Spinach & Egg Cups

Ingredients

6 slices smoked bacon

1 cup (30g) baby spinach

6 eggs

salt & pepper

Preheat the oven to 375°F (190°C). Prepare a silicone muffin cup tray.

Line the bottom and sides of each cup with a slice of bacon, cutting the bacon into strips if required to ensure coverage.

Now press 4-5 spinach leaves into the bottom of each cup. Then crack one egg into each cup and season with a little salt and pepper.

Place the muffin tray into the hot oven, on the middle rack and cook for about 15 minutes, or longer depending on how set you like the eggs cooked.

Remove the muffin tin from the oven and allow it to cool slightly before serving.

Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.

Serves 6

Lunch

Apple & Tuna Salad

Ingredients

1 tin of tuna in brine, drained

1 apple, chopped

1 celery stick, sliced

1 little gem lettuce, torn into bite-sized pieces

Dressing

1 tbsp tahini

85g (2 tbsp) plain yoghurt

2 tsp lemon juice

Salt & pepper

Mix the tuna with the remaining ingredients.

Serves 2

Crustless Quiche

Ingredients

Base

·6 large eggs

·2 tablespoons finely chopped fried onion

·Salt and pepper, to taste

·½ cup cream

·½ cup full cream yoghurt

TOMATO SPINACH MOZZARELLA:

·1/4 cup fresh spinach, roughly chopped

·8 grape or cherry tomatoes, halved

·1/4 cup shredded mozzarella cheese

BACON CHEDDAR:

·1/4 cup cooked bacon, chopped

·1/4 cup shredded cheddar cheese

GARLIC MUSHROOM PEPPER:

·1/4 cup sliced brown mushrooms

·1/4 cup red bell pepper, (capsicum), diced

·1 tablespoon fresh chopped parsley

·1/4 teaspoon garlic powder or 1/3 teaspoon minced garlic

Preheat oven to 350°F | 180°C.Grease a 12-cup capacity muffin tin.

In a large bowl, whisk together eggs, cream, yoghurt and onion. Season with salt and pepper.

Add egg mixture halfway up into each greased muffin tin.

Divide the three topping combinations into 4 muffin cups each.

Bake for 15-20 minutes, until set.

Let cool slightly, then serve with a side salad

OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.

Dinner

CAULIFLOWER COTTAGE PIE

Ingredients

1 Tbsp olive oil

2 cloves garlic, crushed

1 red onion, finely chopped

500g beef mince

1 carrot, finely diced

1 courgette, finely diced

150g green beans, trimmed and cut

1 small head broccoli, cut into small florets

700ml tomato passata

1 tsp thyme

½ head of cauliflower, cut into florets, steamed

60ml milk of choice

Himalayan salt and ground pepper

2 Tbsp finely grated parmesan

2 Tbsp chopped parsley to serve

In a large frying pan, heat the oil and cook the garlic and onion for 5 min or until softened. Add the mince and cook for 5 min or until browned.

Add the carrot, courgette, beans and broccoli to the pan, and cook for 3-4min. Add the tomato passata and thyme, stir and cook for 10 min or until the vegetables are tender.

Season and spoon the mince mixture into the baking dish.

Place the cauliflower and milk in a large bowl and roughly mash. Season and spoon over the mince. Sprinkle with the parmesan and lightly spray the top with olive oil.

Grill for 5 min, or until lightly browned.

Serve sprinkled with chopped parsley.