Nourishing Recipes for Balanced Blood Sugar & Energy

At Itasca Naturopathic Clinic, we believe that food is medicine. The right ingredients can support blood sugar balance, energy levels, and overall well-being. These carefully crafted recipes are nutrient-dense, packed with whole foods, and designed to fuel your body naturally. Enjoy these delicious meals while keeping your health in focus!

Seared Tuna Quinoa Bowls

🌿 A protein-packed dish rich in omega-3s, fiber, and antioxidants to support heart health and hormone balance.
Serves: 4

Ingredients:

• 1 cup quinoa

• Sea salt

• 1 lb tuna steaks (¾ to 1 inch thick)

• Black pepper

• 1 Tbsp toasted sesame oil (substitute with olive or avocado oil if needed)

• 1 cup shelled edamame, thawed

• 1 zucchini, halved and thinly sliced OR shaved into ribbons (cucumber works as a substitute)

• 1 cup cherry tomatoes, halved

• 1 cup shredded carrots

• 2+ scallions, thinly sliced

• For serving: Seasoned rice vinegar, tamari (or coconut aminos), wasabi, pickled ginger, nori strips

Instructions:

1. Rinse quinoa in a fine strainer until the water runs clear. In a pot, add quinoa, 1¾ cups filtered water, and 1 tsp sea salt. Bring to a simmer, cover, and cook for 18 minutes. Let stand for 5 minutes.

2. While quinoa cooks, season tuna with salt and pepper. Heat a large skillet over high heat, add sesame oil, and sear tuna for 30-60 seconds per side. Let rest, then slice into ½-inch pieces.

3. Assemble bowls with quinoa, tuna, and vegetables.

4. Drizzle with tamari, vinegar, and wasabi. Mix and enjoy!

Apple Pumpkin Baked Oatmeal

🍎 A fiber-rich, hormone-friendly breakfast that stabilizes blood sugar and provides sustained energy.
Serves: 8

Ingredients:

• Cooking spray

• 2.5 cups old-fashioned oats

• 1 (15 oz) can pumpkin puree

• 2 small-medium organic apples, shredded

• 1 cup oat milk

• 2 eggs, beaten

• ½ cup maple syrup (or monk fruit for lower sugar impact)

• 2 tsp pumpkin pie spice

• 2 tsp vanilla extract

• 1 tsp baking powder

• ½ tsp sea salt

• ½ cup walnuts, chopped

Instructions:

1. Preheat oven to 375°F. Lightly coat an 8x8-inch baking dish with cooking spray.

2. Stir all ingredients together in a large bowl.

3. Pour mixture into the baking dish and spread evenly.

4. Bake for about 35 minutes, until puffed and set.

5. Serve warm or cold, optionally paired with yogurt or turkey sausage.

Egg Roll in a Bowl

🥢 A low-carb, protein-rich dish packed with fiber and gut-friendly ingredients.
Serves: 8

Ingredients:

• 2 Tbsp toasted sesame oil

• 1 lb ground pork

• 1 lb 99% lean ground turkey

• 2 Tbsp minced garlic

• 2 Tbsp minced ginger

• ½ cup tamari (or coconut aminos)

• 4 Tbsp seasoned rice vinegar

• 2 Tbsp sriracha

• 1 bag cole slaw mix

• 1 bag brocco slaw

• 2 cups matchstick carrots

• 8 scallions, sliced (whites and greens separated)

Instructions:

1. Heat sesame oil in a large skillet over medium-high heat. Add ground meat, garlic, and ginger. Cook until brown.

2. Stir in tamari, vinegar, and sriracha. Add slaws, carrots, and scallion whites. Cook until tender-crisp.

3. Stir in scallion greens and serve.

Tex-Mex Shepherd’s Pie

🌶️ A flavorful, protein-rich take on a classic comfort dish, packed with fiber and warming spices.
Serves: 8

Ingredients:

• 3 lbs organic red potatoes

• 1 Tbsp extra virgin olive oil

• 2 red onions, chopped

• 6 poblano peppers, seeded and chopped

• 2 lbs lean ground meat

• 2 Tbsp minced garlic

• 2 Tbsp chili powder

• 1 Tbsp cumin

• 1 tsp black pepper

• 1 jar green salsa

• 2 cups frozen corn (or canned, drained)

• 1 jar cactus, drained

• 1 bunch cilantro, chopped

• 2 Tbsp butter (or dairy-free alternative)

• 1 cup half & half (or dairy-free milk)

• 2 cups shredded cheese (optional)

• Sea salt

Instructions:

1. Preheat oven to 425°F.

2. Boil potatoes in salted water until tender. Drain and return to pot.

3. In a large skillet, heat olive oil. Sauté onions and poblanos until soft.

4. Add ground meat, garlic, spices, and 1 tsp sea salt. Cook until browned.

5. Stir in salsa, cactus, and corn. Simmer until thickened, then add cilantro.

6. Mash potatoes with butter and milk. Spread over meat mixture. Top with cheese if using.

7. Bake for 20 minutes until golden. Let stand 5-10 minutes before serving.

Final Thoughts

These nutrient-dense, whole-food meals are designed to fuel your body, balance blood sugar, and keep you energized throughout the day. Whether you're looking for quick meals or comforting classics with a healthy twist, these recipes will help you stay on track with your wellness journey.

🌿 Want more personalized nutrition support? Schedule a consultation with Itasca Naturopathic Clinic today!

Bon Appétit!
Rachel Oppitz, ND