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Coach Mary Beth's No BS Spike Quinoa Bowl

Updated: Dec 4, 2022

Hi there, Sister Friend!

I've got a goodie recipe for you today! I just created it at my in-laws' house earlier this week, and it was so spectacular on my blood sugar that I wanted to share the goodness with you.

I'm reading (listening to) a new book called The Glucose Revolution by Jessie Inchauspé. It is really confirming so many things that I teach in my Seedlings course while adding a few more bits of information to my knowledge base. I'm so excited to be passing these things on to the ladies who sign up for my Seedlings course that is starting in July.

One of the things I've learned is that it will be better to flatten a blood sugar spike by switching around the order in which I eat the foods in my meal. I used to eat my protein first and then work through the non starchy veggies and carbs that are on my plate. Now, I have started doing it in this order:

  1. Non-starchy veggies - starting with a small (2c) side salad

  2. Low fat protein source and small amount of added fat

  3. 20-30g total carbs from a non-spiking carb source

In just a few days this has already helped so much!

Now, on to our blood sugar leveling recipe*! You will need to soak your quinoa for about 24 hours so keep that in mind when planning to have this in your week.

Soaking quinoa breaks down some of the blood sugar spiking aspects of quinoa. It's simple and easy to do. Just remember this--1:1:1.

  • 1c quinoa of any color

  • 1c water

  • 1 tablespoon apple cider vinegar

Add all these to a bowl, stir well, cover, and leave on counter for 24 hours.

When you're ready to cook it simply rinse the quinoa well and cook according to the directions.

After you're done cooking it rinse it again until the water runs clear. You now have quinoa that is a) not clumpy and b) will spike your blood sugar even less than before!

*No chicken in this photo! I took this the day after and added a different protein source.

I've included a Printable for you to download if you'd like it. You can find that below.

No BS Spike Quinoa Bowl
Download PDF • 1.83MB

When you try it let me know how you like it and how it does for your blood sugar!

--Coach Mary Beth

Want to know my diabetic THM story? Check that out here.

Want to know what courses are coming soon? Check that out here.

Want to get started lowering your fasting blood sugar? Check that out here.

Come follow me on all the socials!

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1 Comment

Lori Tilden Leeke
Lori Tilden Leeke
Jun 23, 2022

I am so glad that Jessie Inchauspé is working to educate the world about the importance of understanding one's blood sugar, regardless if one has a diagnosis of some variety of diabetes. Thank you for adding to her voice.

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