Brilio.net - In this fast-paced life, cooking delicious and healthy home-cooked meals is a challenge, especially for those who need to maintain blood sugar levels. However, with a little planning and knowledge, you can prepare dishes that are not only delicious but also safe for your health.
According to the American Diabetes Association, normal fasting blood sugar levels range from 70-99 mg/dL, while 2 hours after eating does not exceed 140 mg/dL. However, this number can vary depending on the individual's condition, so consulting a doctor or nutritionist is highly recommended.
A study published in the Journal of Nutrition (2018) showed that excessive consumption of foods high in sugar and refined carbohydrates can cause dangerous spikes in blood sugar. Foods such as white rice, white bread, and other sugary foods tend to increase blood sugar levels quickly.
Cooking at home allows you to control the ingredients you use and measure portions accurately. This is essential to prevent unwanted spikes in blood sugar. By choosing the right ingredients and healthy cooking methods, you can enjoy delicious food without worrying about your health.
So, let's take a look at seven home cooking recipes that are easy to make, delicious, and safe for maintaining stable blood sugar, summarized by BrilioFood , Thursday (19/9).
1. Saute long bean tempeh .
Material:
- 200 gr tempeh, diced
- 200 gr long beans, cut into pieces
- 3 cloves garlic, chopped
- 5 cayenne peppers (to taste)
- 1 tbsp low sugar sweet soy sauce
- 1/2 tsp salt
- 1 tbsp olive oil
How to make:
1. Heat olive oil, saute garlic until fragrant.
2. Add the tempeh, stir until half cooked.
3. Add long beans and cayenne pepper, stir well.
4. Add sweet soy sauce and salt, cook until all ingredients are cooked.
5. Serve warm.
2. Vegetable chicken soup.
Material:
- 200 gr skinless chicken breast, diced
- 1 carrot, cut into pieces
- 100 gr broccoli
- 1 tomato, diced
- 2 cloves garlic, chopped
- 1 piece of ginger, bruised
- 1,000 ml of water
- 1 tsp olive oil
- Salt and pepper to taste
How to make:
1. Saute garlic and ginger with olive oil until fragrant.
2. Add the chicken, stir until it changes color.
3. Pour in water, cook until the chicken is tender.
4. Add carrots, cook until half cooked.
5. Add broccoli and tomatoes, cook briefly.
6. Season with salt and pepper, mix well.
7. Serve warm.
3. Steamed mackerel.
Material:
- 2 mackerel fish, clean
- 2 bay leaves
- 2 lime leaves
- 1 stalk lemongrass, bruised
- 1 tomato, thinly sliced
- Banana leaves for wrapping
Ground spices:
- 5 cloves of shallots
- 3 cloves of garlic
- 2 cm turmeric
- 2 cm ginger
- 2 candlenuts
- Salt to taste
How to make:
1. Coat the fish with ground spices, let stand for 15 minutes.
2. Prepare banana leaves, place bay leaves, lime leaves, and lemongrass.
3. Place the fish on top, add sliced tomatoes.
4. Wrap neatly, steam for 20-25 minutes until cooked.
5. Serve warm.
4. Vegetable capcay.
Material:
- 100 gr cauliflower
- 1 carrot, cut obliquely
- 100 gr green mustard greens
- 50 gr wood ear mushrooms, soak in warm water
- 2 cloves garlic, chopped
- 1 tbsp low sodium oyster sauce
- 1 tsp cornstarch (dissolved in a little water)
- 1 tbsp olive oil
- Salt and pepper to taste
- 100 ml water
How to make:
1. Heat olive oil, saute garlic until fragrant.
2. Add carrots and cauliflower, stir well.
3. Add water, cook until the vegetables are half cooked.
4. Add the green mustard greens and wood ear mushrooms, stir well.
5. Add oyster sauce, salt and pepper.
6. Pour in the cornstarch solution, stir until the sauce thickens.
7. Serve warm.
5. Vegetable omelette.
Material:
- 3 eggs
- 50 grams of spinach, finely chopped
- 1 small carrot, finely grated
- 1 stalk of spring onion, thinly sliced
- 1/4 tsp salt
- 1/8 tsp pepper powder
- 1 tbsp olive oil
How to make:
1. Beat the eggs in a large bowl.
2. Add spinach, carrots, green onions, salt, and pepper. Mix well.
3. Heat olive oil in a non-stick pan.
4. Pour in the egg mixture, cook over low heat until the bottom is cooked.
5. Flip the eggs, cook briefly until both sides are cooked.
6. Serve warm.
6. Stir-fried tofu and mushrooms.
Material:
- 200 gr white tofu, cut into cubes
- 100 gr oyster mushrooms, shredded
- 2 cloves garlic, chopped
- 3 cayenne peppers, sliced (to taste)
- 1 tbsp low sugar sweet soy sauce
- 1 tsp sesame oil
- 1 tbsp olive oil
- Salt to taste
How to make:
1. Heat olive oil, saute garlic until fragrant.
2. Add the tofu, fry until slightly brown.
3. Add oyster mushrooms and cayenne pepper, stir well.
4. Add sweet soy sauce, sesame oil, and salt. Stir until all ingredients are cooked.
5. Serve warm.
7. Spiced beef rib soup.
Material:
- 500 gr beef ribs, cut into pieces
- 2 potatoes, diced
- 2 carrots, cut into pieces
- 1 stalk of spring onion, roughly chopped
- 2 bay leaves
- 2 cm cinnamon
- 2 cloves
- 1,000 ml of water
- Salt to taste
Ground spices:
- 5 cloves of garlic
- 3 cm ginger
- 1/2 tsp peppercorns
- 1/4 tsp nutmeg powder
How to make:
1. Boil beef ribs in water until tender, remove any foam that appears.
2. Saute the ground spices until fragrant, add to the boiled ribs.
3. Add bay leaves, cinnamon, and cloves.
4. Add potatoes and carrots, cook until soft.
5. Add salt, adjust the taste.
6. Finally add the spring onions, stir briefly.
7. Serve warm.