Healthy Blood Sugar Recipe: 3 Powerful Recipes for More Energy

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Healthy Blood Sugar Recipe: 3 Powerful Recipes for More Energy

Did you know that it is super important to maintain a healthy blood sugar level. It plays a vital role in our energy levels, weight management and overall health. That’s why today we’d like to share with you three powerful recipes that are not only delicious, but also help to keep your blood sugar levels in balance. So, get out those cooking hats and let’s get started with these tasty and blood sugar friendly dishes!

See here an example of a daily menu for energy all day!

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Healthy Blood Sugar Recipe 1: Healthy Breakfast Muffins

Start your day with a nutritious breakfast with these healthy breakfast muffins. Filled with fiber-rich ingredients like spelled flour, oatmeal, and fresh berries, these muffins provide a long-lasting energy boost without your blood sugar spikes and dips. The sweet touch is provided by a little honey or maple syrup, but in the right amount so that it doesn’t throw your blood sugar out of balance.

Ingredients (for 2 people):

  • 100 grams spelled flour
  • 25 grams of oatmeal
  • 1 teaspoon baking powder
  • 1/4 teaspoon cinnamon
  • Pinch of salt
  • ripe banana, mashed
  • egg
  • 30 ml organic raw milk (vegetable milk is also possible. PLEASE NOTE: use sugar-free vegetable milk)
  • 1 tablespoon of raw honey
  • 50 grams of fresh berries (e.g. blueberries or raspberries)


  1. Preheat the oven to 180 degrees Celsius and line a muffin tin with paper cases.
  2. Mix the spelled flour, oatmeal, baking powder, cinnamon and salt in a large bowl.
  3. In a separate bowl, mix the mashed banana, egg, milk and honey.
  4. Add the wet mixture to the dry mixture and stir well until well blended.
  5. Add the fresh berries and mix gently.
  6. Divide the batter between the muffin tins and bake the muffins for about 20 minutes until golden brown and done.
  7. Let the muffins cool before removing them from the tin. Enjoy these delicious and blood sugar friendly breakfast muffins together!

P.S. also very tasty with vegetables instead of fruit!

Healthy Blood Sugar Recipe 2: Quinoa Salad with Greens

For lunch we present a colorful and nutritious quinoa salad with an array of green vegetables. Quinoa is an excellent source of complex carbohydrates, fiber and protein, helping to break it down slowly and gradually raise blood sugar levels. Combine it with crunchy leafy greens, cucumber, avocado and a fresh lemon dressing for a delicious and nutritious meal that gives you energy without disrupting your blood sugar.

Ingredients (for 2 people):

  • 100 grams of quinoa
  • 200 ml vegetable stock
  • 2 handfuls of mixed greens (e.g. spinach, arugula)
  • 1/2 cucumber, diced
  • 1/2 avocado, sliced
  • 1 handful of fresh herbs (e.g. mint, parsley), finely chopped
  • Juice of 1/2 lemon
  • 1 tablespoon of olive oil
  • Salt and pepper to taste


  1. Rinse the quinoa under cold water and then cook it in the vegetable stock according to the instructions on the package.
  2. Let the cooked quinoa cool.
  3. In a large bowl, combine the cooled quinoa, mixed greens, cucumber, avocado, and fresh herbs.
  4. In a separate bowl, mix the lemon juice, olive oil, salt and pepper. Pour this over the salad and mix well.
  5. Serve the quinoa salad as a light and nutritious lunch or as a side dish for dinner. Your blood sugar level will be happy!

Healthy Blood Sugar Recipe 3: Grilled Salmon with Lemon and Herbs

For dinner we have a delicious dish for you: grilled salmon with lemon and herbs. This tasty fish is packed with healthy fats, such as omega-3 fatty acids, which are not only good for your heart, but also help keep your blood sugar stable. Marinate the salmon with fresh lemon juice, garlic and herbs of your choice and grill until nicely cooked and juicy. Serve with a side of steamed vegetables or a salad for a complete and balanced meal.

Ingredients (for 2 people):

  • 2 salmon fillets (about 150 grams each)
  • Juice of 1/2 lemon
  • 1 garlic clove, minced
  • Salt and pepper to taste


  1. Preheat the grill to medium heat.
  2. Mix the lemon juice, garlic, fresh herbs, salt and pepper in a bowl.
  3. Marinate the salmon fillets with the lemon-herb mixture and let them rest for a while.
  4. Place the marinated salmon fillets on the grill and grill for about 4-5 minutes on each side, or until cooked through and a nice golden brown color.
  5. Serve the grilled salmon with a fresh salad and some steamed veggies for a healthy and flavorful meal that balances your blood sugar levels.

Extra tips for a healthy blood sugar level

In addition to these delicious recipes, we want to give you some extra tips to keep your blood sugar level healthy.

  • Eat in the correct order:
  1. vegetables first (for fiber!).
  2. than protein and healthy fats.
  3. slow carbohydrates (starch and sugar).
  • Limit added sugars and opt for natural sweeteners such as honey or maple syrup.
  • Replace processed carbs with whole grains for slower digestion.
  • Keep a good balance of carbohydrates, proteins and healthy fats in your meals.
  • More tips? Read this blog: Lowering blood sugar in 10 steps

Don’t you have enough inspiration yet? Then check this Instagram page for daily tips and tools.

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