1. How to cut the bitterness of greens in your smoothie without affecting your blood sugar.
First, what are Bitter Greens?
Bitter greens are leafy greens or vegetables that have an intense bitter flavor profile. Greens like kale, mustard greens, collards, turnip greens, broccoli rabe, radicchio, chicory and endive. According to the
Journal of Agricultural and Food Chemistry, these compounds have been known to have anti-cancer properties.
By squeezing citrus into your smoothie, the acid will cut through and neutralize the bitter compounds of the greens.
2. How to balance your blood sugar and still enjoy a bit of rice with your meal.
Lower the Glycemic Index of Rice
Grains are notoriously high in carbohydrates and it’s easy to serve up a lot with little nutrients. The first thing we want to look at is the quantity of rice (or any carbohydrates) we are including on our plate. To keep blood sugar levels stable, I recommend 1/4 cup of complex carbohydrates paired with protein, healthy fats, and fiber to slow the absorption of glucose to the blood stream.
Another way we can lower the glycemic index of our rice bowls while increasing the amount of rice we’re eating is by adding in cauliflower rice to the mix! Cauliflower rice is a fiber-rich alternative that has lower net carbs and lower carb density than white or brown rice. Cauliflower is a cruciferous vegetable and a good source of sulforaphane, a phytochemical that activates genes responsible for detoxification, reducing inflammations, and cell defense.
Keep it Simple-Purchase Frozen Cauli-Rice:
It’s easy to purchase cauliflower rice premade in the freezer department of your grocery store and cook it according to the instructions on the bag. You can also make it at home by pulsing raw cauliflower florets in a food processor until a rice-like size is reached.
If you love rice and want to keep the glycemic index low, try this — grab a bag of cauliflower rice and go 50/50 brown rice with cauliflower rice…..or even better 80/20 cauli-rice. By mixing in cauliflower rice your increasing NRF2 activating antioxidants and your fiber intake. Drizzle with a little olive oil, ghee, avocado oil, grass-fed butter and all you need is a protein.
3. How to meal prep without doing extra work or make extra dishes.
A
large sheet pan is truly a life-saver when it comes to meal prep! If you get an extra large pan you can roast enough veggies for several meals. The best part, is you put different types of veggies on the pan to add nutrient and fiber diversity! I love to add both cruciferous vegetables like broccoli, cauliflower and Brussel sprouts with a complex root veggie like sweet potatoes. When you cut them all a similar size they roast around the same amount of time. Check out this
link for my favorite roasted vegetables.
4. One simple addition to a meal that will change amplify your nutrient intake.
This kitchen hack is a flavor profile game-changer! Not only will it add a ton of flavor, but you’re getting the added benefits — collagen amino acids, vitamins and minerals like calcium, phosphorus, sodium, and magnesium, and increasing the protein content all in one. Just one serving of bone broth contains 10-16 grams of protein per serving, which will be a key player in increasing your satisfaction level after a carb-heavy dish and maintaining stable blood sugar levels. If you practice a vegetarian or vegan lifestyle, choose a high quality vegetable broth, it’s equally as delicious. Try
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