Quinoa is not just to use in a salad. Get your greens, grains and fruit all in one easy to make meal.
This breakfast bowl is not only packed with nutrition but also offers a symphony of textures and tastes that will leave you craving mornings. From the earthy notes of quinoa and the sweetness of ripe apples to the warmth of cinnamon and the richness of maple syrup, each spoonful is a delightful journey for your palate.
Topped with nutritious greens and powered by the natural goodness of Amla Green Tea, this breakfast bowl is the ultimate recipe to fuel your body and energize your spirit.
Apples: Nature's Sweet and Nutrient-Packed Diabetes Ally
Apples are a popular and nutritious fruit that offer a range of vitamins and minerals, making them a wholesome choice for people living with diabetes.
Apples provide several essential vitamins and minerals, contributing to their nutritional value. Some key nutrients found in apples include:
Vitamin C: Apples are a good source of vitamin C, an antioxidant that supports immune function, skin health, and wound healing.
Dietary Fiber: Apples are notably high in dietary fiber, particularly in the form of soluble fiber called pectin. Fiber is crucial for digestive health, helps maintain a feeling of fullness, and plays a significant role in blood glucose management for individuals with diabetes.
Potassium: They contain potassium, a mineral that assists in regulating blood pressure and supporting heart health.
Vitamin A: While apples are not a high source of vitamin A, they do provide small amounts, which contribute to eye health and immune function.
Apples have a moderate glycemic index (GI) and glycemic load (GL), making them a suitable choice for people with diabetes. The GI measures how quickly a carbohydrate-containing food raises blood glucose levels, while the GL takes into account both the GI and the portion size.
The exact GI of apples can vary depending on the variety and ripeness, but it generally falls within the moderate range (around 28-44). Their glycemic load is relatively low due to their moderate GI and modest carbohydrate content. This means that apples typically have a mild impact on blood glucose levels when consumed in reasonable portions.
The high fiber content in apples further contributes to their diabetes-friendly profile. Fiber slows down the absorption of glucose in the digestive tract, helping to maintain stable blood glucose levels and prevent rapid spikes after meals.
In summary, apples are a nutrient-rich fruit that can be a valuable part of a diabetes-friendly diet. Their moderate GI, low GL, high fiber content, and various vitamins and minerals make them a nutritious choice for individuals with diabetes when consumed as part of a balanced meal plan.
Popeye's Favorite: Spinach - A Diabetes Superfood for Strength and Wellness
Spinach is a leafy green vegetable renowned for its exceptional nutritional value, and it can indeed be a beneficial addition to the diet of people living with diabetes.
Spinach is rich in essential vitamins and minerals, making it a nutritional powerhouse. It provides:
Vitamin K: Spinach is particularly high in vitamin K, which plays a crucial role in blood clotting and bone health.
Vitamin A: It contains vitamin A in the form of beta-carotene, which supports vision and immune function.
Folate: Spinach is a good source of folate (vitamin B9), an important nutrient for cell division and DNA synthesis.
Vitamin C: While not as abundant as some other fruits and vegetables, spinach still contributes vitamin C, an antioxidant that supports immune health and skin integrity.
Iron: It contains iron, although the iron in plant-based foods (non-heme iron) is less easily absorbed by the body than iron from animal sources. However, consuming vitamin C-rich foods with spinach can enhance iron absorption.
Potassium: Spinach is a source of potassium, a mineral that helps regulate blood pressure and supports heart health.
Spinach is extremely low in terms of glycemic index (GI) and glycemic load (GL), making it an excellent choice for individuals with diabetes. Spinach's GI is virtually negligible, as it contains minimal carbohydrates. As a result, its glycemic load is also very low, indicating that spinach has essentially no impact on blood glucose levels.
Spinach's minimal carbohydrate content, along with its wealth of vitamins and minerals, makes it an ideal component of a diabetes-friendly diet. It can be incorporated into salads, smoothies, omelets, and various other dishes to add nutrients and flavor without affecting blood glucose levels. Additionally, its high fiber content contributes to a feeling of fullness, which can aid in weight management—a crucial aspect of diabetes care.
Spinach is a nutrient-dense leafy green vegetable with a multitude of vitamins and minerals. Its exceptionally low GI and GL, coupled with its nutritional richness, make it an excellent choice for individuals living with diabetes. By including spinach in a balanced diet, you can enjoy its numerous health benefits while effectively managing blood glucose levels.
Quinoa: A Diabetes-Friendly Super Grain Packed with Nutrients
Quinoa is a versatile and nutrient-rich grain that can be a valuable addition to the diet of people living with diabetes. This ancient grain offers a wide range of vitamins and minerals, making it a wholesome choice for overall health.
Quinoa is notably high in protein, making it an excellent plant-based source of this essential nutrient, crucial for muscle maintenance and overall well-being. Additionally, quinoa is a good source of dietary fiber, which aids in digestion and helps regulate blood glucose levels by slowing down the absorption of carbohydrates. Fiber also promotes a feeling of fullness, supporting weight management—an important aspect of diabetes care.
In terms of its glycemic impact, quinoa has a moderate glycemic index (GI) and glycemic load (GL). Quinoa's GI varies depending on factors such as variety and cooking method, but it generally falls within the moderate range. Its glycemic load is also relatively low, indicating that quinoa has a mild impact on blood glucose levels when consumed in reasonable portions.
This combination of protein, fiber, and a moderate glycemic profile makes quinoa a diabetes-friendly grain. It can help individuals with diabetes maintain stable blood glucose levels while providing essential nutrients, contributing to a balanced and satisfying diet.
Apple Cinnamon Quinoa Breakfast Bowl
- 60 g baby spinach chopped into strips
- 2 cups cooked quinoa
- 1 tsp ground cinnamon
- 1 tsp vanilla extract
- 1 1/2 tbsp dark balsamic vinegar
- 1 tbsp maple syrup
- 1/2 cup oat milk or your favorite alternate milk beverage
- 298 g apple sliced (about 2 small apples)
- 2 tbsp ground flaxseed
- 2 servings favorite Amla Green tea
- 136 g bananas sliced
- Prepare the spinach, banana, and apple. Set aside.
- Mix in a medium sized bowl, cooked quinoa, ground cinnamon, balsamic vinegar, maple syrup, vanilla and oat milk. Divide this mixture into 2 serving bowls that have 30 g of chopped spinach in the bottom.
- Top with apple slices, banana slices, ground flaxseed, Amla Green tea.
You can also eat the quinoa mixture cold or at room temperature.
Use nuts instead of flaxseed.