Healthy & Tasty: Gestational Diabetes-Friendly Recipes
• Posted Aug 27 • 2024.
Gestational diabetes doesn't have to take the joy out of culinary delights. In this article, we present a carefully curated selection of healthy and delicious recipes that are perfect for keeping your blood sugar levels in check during pregnancy. From dishes featuring salmon, pizza or chicken, or quinoa to a comforting and delicious dessert, our recipe selection allows you to savor flavorful and satisfying meals without compromising your well-being. Enjoy a balanced diet while taking care of your health and your baby's.
Quinoa Salad with Roasted Vegetables
Servings:
This recipe serves 4 people.
Ingredients:
- 1 cup quinoa (185 g)
- 2 cups water (480 ml)
- 1 red bell pepper, diced
- 1 zucchini, sliced
- 1 carrot, thinly sliced
- 1 tablespoon olive oil (15 ml)
- 1 avocado, sliced
- 1/4 cup sliced almonds (30 g)
- Salt and pepper to taste
- Juice of 1 lemon (approximately 2 tablespoons or 30 ml)
Instructions:
- Preheat your oven to 400°F (200°C).
- Place the diced bell pepper, zucchini, and carrot on a baking sheet. Drizzle with olive oil, salt, and pepper. Roast for 20-25 minutes or until the vegetables are tender.
- Meanwhile, rinse the quinoa under cold water. In a medium saucepan, combine the quinoa and water. Bring to a boil, reduce the heat, and simmer for 15 minutes or until the water is absorbed and the quinoa is fluffy.
- In a large bowl, mix the cooked quinoa with the roasted vegetables.
- Add the sliced avocado, sliced almonds, and lemon juice. Mix well.
- Season with salt and pepper to taste. Serve the salad chilled or at room temperature.
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Baked Salmon with Asparagus
Servings:
This recipe serves 4 people.
Ingredients:
- 4 salmon fillets (approximately 4 oz each or 113 g)
- 1 bunch of asparagus, cut into pieces (approximately 1 pound or 450 g)
- 1 tablespoon olive oil (15 ml)
- Juice of 1 lemon (approximately 2 tablespoons or 30 ml)
- 2 garlic cloves, minced
- Salt and pepper to taste
Instructions:
- Preheat your oven to 375°F (190°C).
- Place the salmon fillets on a baking sheet and arrange the cut asparagus around them.
- Drizzle the salmon and asparagus with olive oil and lemon juice. Sprinkle the minced garlic on top.
- Add salt and pepper to taste.
- Bake for 15-20 minutes, or until the salmon is cooked through and the asparagus is tender.
- Serve hot, with a slice of lemon if desired.
Cauliflower Pizza with Pesto and Vegetables
Servings:
This recipe serves 4 people.
Ingredients for the Cauliflower Pizza Crust:
- 1 large cauliflower, cut into florets (approximately 2 1/2 pounds or 1.1 kg)
- 1/4 cup grated Parmesan cheese (25 g)
- 1 large egg
- 1/2 teaspoon garlic powder (2.5 g)
- Salt and pepper to taste
Ingredients for the Pesto:
- 2 cups fresh basil leaves (40 g)
- 1/4 cup walnuts or pine nuts (30 g)
- 1/4 cup grated Parmesan cheese (25 g)
- 2 garlic cloves
- 1/3 cup olive oil (80 ml)
- Juice of 1/2 lemon (approximately 1 tablespoon or 15 ml)
- Salt and pepper to taste
Ingredients for the Toppings:
- 1 red bell pepper, sliced
- 1 zucchini, thinly sliced
- 1/4 cup cherry tomatoes, halved (40 g)
- 1/4 cup shredded mozzarella cheese (optional) (28 g)
Instructions:
- Preheat your oven to 400°F (200°C). Place the cauliflower florets in a food processor and process until finely ground, resembling rice.
- Place the processed cauliflower in a clean cloth and squeeze out the excess water.
- In a large bowl, mix the drained cauliflower with the Parmesan cheese, egg, garlic powder, salt, and pepper. Form a compact dough.
- Spread the cauliflower dough onto a baking sheet lined with parchment paper, forming a pizza crust. Bake for 20-25 minutes or until golden and firm.
- While the crust is baking, prepare the pesto. In a food processor, combine the basil, walnuts (or pine nuts), Parmesan cheese, garlic cloves, lemon juice, salt, and pepper. Slowly add the olive oil while processing until smooth.
- Once the crust is ready, spread the prepared pesto over it. Add the bell pepper slices, zucchini slices, and cherry tomatoes as toppings.
- If desired, sprinkle with a bit of shredded mozzarella cheese.
- Bake the pizza for an additional 10-15 minutes, until the toppings are cooked and the cheese is melted.
- Remove from the oven, let cool for a few minutes, slice into portions, and serve.
Grilled Chicken Breast with Steamed Vegetables
Servings:
This recipe serves 4 people.
Ingredients:
- 4 boneless, skinless chicken breasts (approximately 6 oz each or 170 g)
- 1 tablespoon olive oil (15 ml)
- 1 tablespoon lemon juice (15 ml)
- 2 garlic cloves, minced
- 1 teaspoon dried oregano (5 g)
- Salt and pepper to taste
- 1 head of broccoli, cut into florets (approximately 1 pound or 450 g)
- 2 carrots, sliced (approximately 1/2 pound or 225 g)
- 1 zucchini, sliced (approximately 1/2 pound or 225 g)
Instructions:
- In a bowl, mix the olive oil, lemon juice, minced garlic, oregano, salt, and pepper.
- Marinate the chicken breasts in the mixture for at least 30 minutes in the refrigerator.
- Preheat the grill to medium-high heat.
- Grill the chicken breasts for 6-8 minutes on each side, or until fully cooked and golden brown.
- While the chicken is cooking, bring water to a boil in a large pot for steaming the vegetables.
- Place the broccoli, carrots, and zucchini in a steamer basket and cook for 5-7 minutes, until tender but still crisp.
- Serve the grilled chicken breast alongside the steamed vegetables.
Cheesecake with Almond Crust
Servings:
8 servings
Ingredients:
For the crust:
- 1 1/2 cups (180 g) almond flour
- 1/4 cup (56 g) melted butter
- 2 tablespoons sugar-free granulated sweetener
- 1/2 teaspoon vanilla extract
For the cheesecake filling:
- 16 ounces (450 g) cream cheese, at room temperature
- 1/2 cup (120 ml) sour cream
- 1/2 cup (100 g) sugar-free granulated sweetener
- 2 large eggs
- 1 teaspoon vanilla extract
- 1 teaspoon lemon juice
Instructions:
- Preheat the oven to 350°F (175°C). Lightly grease a 9-inch (23 cm) tart pan.
- In a medium bowl, mix the almond flour, melted butter, sweetener, and vanilla extract until well combined.
- Press the crust mixture evenly into the bottom of the tart pan. Bake for 10-12 minutes, or until the crust is golden. Remove from the oven and let it cool.
- While the crust cools, prepare the filling. In a large bowl, beat the cream cheese and sweetener until smooth and creamy.
- Add the sour cream, eggs, vanilla extract, and lemon juice. Beat until everything is well combined.
- Pour the filling over the cooled almond crust and spread it evenly.
- Bake the cheesecake for 25-30 minutes, or until the center is almost set (it may still be slightly jiggly in the center).
- Turn off the oven, slightly open the door, and let the cheesecake cool in the oven for 1 hour.
- Afterward, remove the cheesecake from the oven and let it cool completely before refrigerating for at least 4 hours or overnight.
- Serve the cheesecake chilled, either on its own or topped with fresh, low-carb berries if desired.
Notes:
Don't forget: serve small portions
As we can see, these recipes range from creative dishes like cauliflower pizza to more traditional options like salmon or chicken, and to finish off with a tasty dessert, all while keeping our blood sugar levels in check during pregnancy. Gestational diabetes truly doesn’t have to be a barrier to enjoying the delicious food the world has to offer as we await the most wonderful moment of our lives.
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Tastes of La Paz.