Eating sugar-free doesn't have to be challenging. These three recipes from the Diabetes Fund make it simple and enjoyable, whether for breakfast, lunch, or dinner. Developed by nutrition experts, they help you maintain balanced blood sugar levels while savoring great flavors.
For 2 servings
Preparation time: 5 minutes
Chill time: at least 2 hours
• 6 tbsp chia seeds
• 2 tsp cinnamon
• 200 ml (vegetable) milk
• 300 ml (vegetable) yogurt
• 1 apple
• Energy: 247 kcal
• Carbohydrates: 22.4 g (sugars: 18.1 g)
• Fat: 9.4 g (saturated: 3.1 g)
• Protein: 13 g
• Fiber: 8.1 g
• Vegetables: 0 g
• Salt: 0.31 g
1. Mix chia seeds, cinnamon, milk, and yogurt in a bowl. Refrigerate for 2 hours or overnight to thicken.
2. Divide into 2 portions.
3. Cube the apple and top the pudding. Garnish with a cinnamon stick if desired.
For 2 servings
Preparation time: 15 minutes
• 3 eggs
• 25 ml (vegetable) milk
• 25 g unsalted walnuts
• 100 g (baby) spinach
• 100 g beetroot, julienned
• 100 g soft goat cheese
• Energy: 459 kcal
• Carbohydrates: 4.7 g (sugars: 3.9 g)
• Fat: 39.2 g (saturated: 10.7 g)
• Protein: 20.5 g
• Fiber: 3 g
• Vegetables: 100 g
• Salt: 0.89 g
1. Whisk eggs with milk.
2. Heat olive oil in a pan; cook half the egg mixture into a thin omelet. Repeat.
3. Chop walnuts finely.
4. Layer spinach, beetroot, goat cheese, and walnuts in a strip down the center of each omelet, leaving a 2 cm border at the bottom. Fold bottom over and roll up.
For 2 servings
Preparation time: 15 minutes
• 150 g chicken thigh fillet
• 300 g red cabbage
• 150 g carrot
• ½ cucumber
• 2 spring onions
• 40 g pecan nuts
• 155 g edamame beans
For the dressing:
• 1 tbsp 100% peanut butter
• 2 tbsp rice vinegar
• 1 tsp sesame oil
• Energy: 611 kcal
• Carbohydrates: 23 g (sugars: 20.1 g)
• Fat: 40.8 g (saturated: 7.6 g)
• Protein: 29.5 g
• Fiber: 15.4 g
• Vegetables: 420 g
• Salt: 0.28 g
1. Fry chicken in olive oil until golden.
2. Shred red cabbage and carrot (or use pre-shredded). Dice cucumber, slice spring onions thinly, crumble pecans. Combine in a bowl.
3. Drain edamame and add to bowl. Mix well.
4. Whisk dressing ingredients separately.
5. Serve salad with dressing and sliced chicken.
Recipes & Images: Diabetes Fund/Shutterstock. Header Photo: Getty Images
How much do you know about sugar? Test your knowledge in this quiz
Chief Editor Annalot eats sugar-free for a week
Fleur stops with sugar
