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la foto muestra wraps de lechuga con pollo

Everybody loves a good “splurge” meal every now and then – occasionally indulging in something that brings you comfort. But what if you could swap a few ingredients on your favorite “splurge” and create a healthier alternative that is supportive of keeping your glucose levels in range?
We’ve recreated some of our Level2 members’ favorite splurge dinners with a few healthy changes to help improve your glucose levels.

Carnitas (or Tacos with Pork):

Original ingredients:

Shredded pork filling
Flour tortillas
Cheese
Lettuce
Avocado
Salsa

Swaps:

Swap for pork: roasted shredded chicken, heated in a pan with salsa
Swap for tortillas: Lettuce wraps, cauliflower “shells” or put the pork on a pile of healthy greens
No swap for cheese, avocado, lettuce and fixings (they’re all fine!)

Steak & Mashed Potatoes:

Original ingredients:

Steak (6 oz.)
Mashed potatoes

Swaps:

Swap for steak: make it a 3 oz. portion
Swap for potatoes: mashed cauliflower
Extra credit: add veggies like green beans and carrots

Cheeseburger & French Fries

Original ingredients:

Beef
Cheese
Bacon (optional)
Bun (white)
French fries (potatoes)

Swaps:

No swap for beef
No swap for cheese
No swap for bacon
Swap for bun: Lose the bun, use a lettuce wrap or serve it over leafy greens
Swap for fries: jicama or rutabaga fries
Swap for ketchup: mustard or sugar-free ketchup

Nachos with Cheese & Sour Cream

Original ingredients:

Tortilla chips
Sour cream
Cheese
Salsa

Swaps:

Swap for chips: sweet potato, sliced and baked
No swap for sour cream
No swap for cheese
No swap for salsa

Grilled Cheese Sandwich & Chips

Original ingredients:

Cheese
White bread
Butter
Potato chips

Swaps:

No swap for cheese
Swap for white bread: sprouted wheat bread
No swap for butter
Swap for chips: Popcorn or carrots

Shrimp, Tofu or Chicken Fried Rice

Original ingredients:

Shrimp, tofu or chicken
Arroz blanco
Eggs
Soy sauce

Swaps:

No swap for shrimp, tofu or chicken
Swap for white rice: Arroz de coliflor
No swap for eggs
No swap for soy sauce (but consider low-sodium)
Extra credit: add non-starchy vegetables, like snow peas or green and red peppers

Pasta & Red Sauce

Original ingredients:

Pasta
Red sauce
Herbs (parsley, oregano)

Swaps:

Swap for pasta: prepared zucchini or squash noodles
Swap for red sauce: no swap or low-sugar pasta sauce (or make your own)
No swap for herbs
Extra credit: load up the sauce with non-starchy vegetables and serve with a big salad

1 ene. 2023