family friendly -

Low-GI Grilled Pineapple Salsa

Low-GI Grilled Pineapple Salsa

15 mins Beginner

Low-GI Grilled Pineapple Salsa

Low-GI Shrimp Tacos with Grilled Pineapple Salsa

30 mins Beginner

High-Protein Low-GI Cottage Cheese Pancakes

High-Protein Low-GI Cottage Cheese Pancakes

10 mins Beginner

Insulin-Smart Pear Dutch Baby

Insulin-Smart Pear Dutch Baby

45 mins Beginner

Mixed Apple Salad over Greens

Insulin-Smart Mixed Apple Salad over Greens

15 mins Beginner

Sesame Roasted Broccoli & Green Beans

Insulin-Smart Sesame Roasted Broccoli & Green Beans

25 mins Beginner

Layered Spinach & Herb Turkey Loaf

High-Protein Layered Spinach & Herb Turkey Loaf

1 hr 50 mins Beginner

Venison Pepper Pot Soup

High-Protein Venison Pepper Pot Soup (Low-GI)

6 hrs 10 mins Intermediate

Blueberry Pecan Baked Oatmeal

Insulin-Smart Blueberry Pecan Baked Oatmeal

50 mins Beginner

Savory Cheddar Pancakes with Apple Bacon Topping

High-Protein Savory Cheddar Pancakes with Apple Bacon Topping

45 mins Intermediate

Preserved Lemon & Herb Chicken Breast

High-Protein Preserved Lemon & Herb Chicken Breast

1 hr 15 mins Intermediate

Overnight Maple Pecan Chia Pudding

Low-GI Overnight Maple Pecan Chia Pudding

8 hrs 15 mins Beginner

Charred Tomatillo Salsa Fish Tacos

Insulin-Smart Charred Tomatillo Salsa Fish Tacos

40 mins Beginner

Tropical Mango Coconut Oatmeal

Low-GI Tropical Mango Coconut Oatmeal

15 mins Beginner

Spiced Apple Morning Glory Muffins

Insulin-Smart Spiced Apple Morning Glory Muffins

45 mins Beginner

High-Protein Banana Egg White Crêpes

High-Protein Banana Egg White Crêpes

25 mins Beginner

Insulin-Smart Tart Raspberry Sauce

Insulin-Smart Tart Raspberry Sauce

10 mins Beginner

Insulin-Smart Multigrain Waffles with Warm Raspberry Sauce

Insulin-Smart Multigrain Waffles with Warm Raspberry Sauce

45 mins Intermediate

Low-GI Fig Demi-Glace (Rich & Savory)

Low-GI Fig Demi-Glace (Rich & Savory)

37 mins Beginner

Filet Mignon with Fig Demi-Glace (Low-GI High-Protein Special)

Filet Mignon with Fig Demi-Glace (Low-GI High-Protein Special)

1 hr 5 mins Intermediate

Your New Favorite Low-GI Chicken Français

Your New Favorite Low-GI Chicken Français

45 mins Beginner

The End-All, Be-All BBQ Chicken Pizza for Insulin Resistance

The End-All, Be-All BBQ Chicken Pizza for Insulin Resistance

45 mins Intermediate

Cheddar & Sweet Potato Breakfast Bake (Stable Morning Energy)

Cheddar & Sweet Potato Breakfast Bake (Stable Morning Energy)

15 mins Beginner

Tantalizing Turkey Bacon Zoodles with Shirataki (Low-Carb)

Tantalizing Turkey Bacon Zoodles with Shirataki (Low-Carb)

40 mins Beginner

Creamy Chocolate Almond Butter Smoothie (Low-GI)

Creamy Chocolate Almond Butter Smoothie (Low-GI)

5 mins Beginner

Sweet Potato Beef Chili (Bean-Free & Low-GI)

Sweet Potato Beef Chili (Bean-Free & Low-GI)

45 mins Beginner

Seared Scallops with Jammy Cherry Tomatoes (Low-Carb)

Seared Scallops with Jammy Cherry Tomatoes (Low-Carb)

25 mins Beginner

Simple Steamed Green Beans (Low-GI)

Simple Steamed Green Beans (Low-GI)

20 mins Beginner

Simple Oven-Roasted Broccoli (Low-GI Side)

Simple Oven-Roasted Broccoli (Low-GI Side)

20 mins Beginner

Mr. Steal Your Girl Layered Frittata (Low-GI)

Mr. Steal Your Girl Layered Frittata (Low-GI)

3 hrs Intermediate

Fluffy Quinoa Pancakes with Fresh Blueberries (Low-GI)

Fluffy Quinoa Pancakes with Fresh Blueberries (Low-GI)

20 mins Beginner

The Great Greek Avgolemono Chicken & Rice Soup Hack (Low-GI)

The Great Greek Avgolemono Chicken & Rice Soup Hack (Low-GI)

1 hr 15 mins Beginner

Budget-Friendly Tuna 'Rice' Casserole (Low-Carb)

Budget-Friendly Tuna ‘Rice’ Casserole (Low-Carb)

55 mins Beginner

Tomato Cheese Toast on Rye or Sourdough

Tomato Cheese Toast on Rye or Sourdough

7 mins Beginner

Low-GI Chicken Piccata (Fiber-Rich & Dairy-Free)

Low-GI Chicken Piccata (Fiber-Rich & Dairy-Free)

25 mins Beginner

Next-Level Avocado Toast with Eggs (Low-GI)

Next-Level Avocado Toast with Eggs (Low-GI)

5 mins Beginner

Roasted Cauliflower with Crispy Parmesan (Low-Carb)

Roasted Cauliflower with Crispy Parmesan (Low-Carb)

45 mins Beginner

Simple Grape & Kiwi Mini Pops (Low-GI Snack)

Simple Grape & Kiwi Mini Pops (Low-GI Snack)

4 hrs 5 mins Beginner

Creamy Tzatziki Dip with Carrots & Pretzels (Balanced Low-GI Snack)

Creamy Tzatziki Dip with Carrots & Pretzels (Balanced Low-GI Snack)

10 mins Beginner

Skillet Lemon & Garlic Chicken with Burst Cherry Tomatoes (Insulin-Friendly Dinner)

Skillet Lemon & Garlic Chicken with Burst Cherry Tomatoes (Insulin-Friendly Dinner)

30 mins Intermediate

Guilt-Free 'Lobster' Mac n Cheese (Low-GI Comfort Food Swap)

Guilt-Free ‘Lobster’ Mac n Cheese (Low-GI Comfort Food Swap)

1 hr 40 mins Beginner

Healthy Zucchini Parmesan with Homemade Tomato Sauce (Insulin-Friendly Main)

Healthy Zucchini Parmesan with Homemade Tomato Sauce (Insulin-Friendly Main)

1 hr 30 mins Beginner

No-Bake Peanut Butter Protein Poppers (Low-GI Energy Bites)

No-Bake Peanut Butter Protein Poppers (Low-GI Energy Bites)

10 mins Beginner

Budget Apple & Nut Butter Snack (Low-GI Quick Bite)

Budget Apple & Nut Butter Snack (Low-GI Quick Bite)

10 mins Beginner

Budget Celery & Nut Butter Snack (Zero-Spike Low-GI Bite)

Budget Celery & Nut Butter Snack (Zero-Spike Low-GI Bite)

10 mins Beginner

Budget Roasted Chicken & Green Beans (Low-GI Weeknight Dinner)

Budget Roasted Chicken & Green Beans (Low-GI Weeknight Dinner)

20 mins Beginner

Budget Blueberry Oats (Low-GI High-Protein Breakfast Bowl)

Budget Blueberry Oats (Low-GI High-Protein Breakfast Bowl)

15 mins Beginner

Treat Day: Lemon Butter Cauliflower (Decadent Low-GI Side)

Treat Day: Lemon Butter Cauliflower (Decadent Low-GI Side)

30 mins Beginner

Lemon Tea Cake (Low-GI High-Fiber Loaf)

Lemon Tea Cake (Low-GI High-Fiber Loaf)

1 hr 30 mins Beginner

Sweet Potato Pancakes (Low-GI High-Protein Stack)

Sweet Potato Pancakes (Low-GI High-Protein Stack)

30 mins Beginner

Brunch Baked Stuffed Tomatoes (Low-GI Herb & Parmesan Clusters)

Brunch Baked Stuffed Tomatoes (Low-GI Herb & Parmesan Clusters)

1 hr Beginner

Blueberry Orange Oat Bran (Low-GI Citrus & Berry Breakfast Bowl)

Blueberry Orange Oat Bran (Low-GI Citrus & Berry Breakfast Bowl)

15 mins Beginner

Turkish Zucchini Patties (Low-GI Crispy Herb & Feta Mücver)

Turkish Zucchini Patties (Low-GI Crispy Herb & Feta Mücver)

30 mins Intermediate

Roasted Salmon With Brown Sugar Dijon Glaze (Low-GI Sweet & Tangy Melt-in-Your-Mouth Fillets)

Roasted Salmon With Brown Sugar Dijon Glaze (Low-GI Sweet & Tangy Melt-in-Your-Mouth Fillets)

15 mins Beginner

Yogurt Ranch Dressing (Low-GI Zesty & Creamy Herb Dressing)

Yogurt Ranch Dressing (Low-GI Zesty & Creamy Herb Dressing)

15 mins Beginner

Slice of zucchini flan with herbs and cheddar on a white plate

Zucchini Flan with Herbs and Cheddar

21 hrs Intermediate

Pesto-Stuffed Mushroom Pizzas (Low-GI Grain-Free Italian "Treat Day" Caps)

Pesto-Stuffed Mushroom Pizzas (Low-GI Grain-Free Italian “Treat Day” Caps)

30 mins Intermediate

Crispy Crunchy Ginger Dill Salmon (Low-GI Zesty Asian-Inspired "Treat Day" Entree)

Crispy Crunchy Ginger Dill Salmon (Low-GI Zesty Asian-Inspired “Treat Day” Entree)

25 mins Beginner

Perfect Peach & Strawberry Kefir Smoothie with Chia (Low-GI Gut-Healthy Probiotic Blend)

Perfect Peach & Strawberry Kefir Smoothie with Chia (Low-GI Gut-Healthy Probiotic Blend)

Beginner

Zesty Mexican Cabbage Soup (Low-GI Smoky Chipotle & Kidney Bean Stew)

Zesty Mexican Cabbage Soup (Low-GI Smoky Chipotle & Kidney Bean Stew)

35 mins Beginner

Mr. Lava Lava Cake (Low-GI Salted Caramel & Chocolate Molten Mug Cake)

Mr. Lava Lava Cake (Low-GI Salted Caramel & Chocolate Molten Mug Cake)

7 mins Beginner

Shrimp Spaghetti al Limone (Low-GI Zesty Tarragon Konjac Pasta)

Shrimp Spaghetti al Limone (Low-GI Zesty Tarragon Konjac Pasta)

25 mins Beginner

Simple Oat Bran with Berries (Low-GI Fluffy Soufflé Hot Cereal)

Simple Oat Bran with Berries (Low-GI Fluffy Soufflé Hot Cereal)

15 mins Beginner

Sheet Pan Shrimp (Low-GI Cheesy Garlic & Herb Seafood Bake)

Sheet Pan Shrimp (Low-GI Cheesy Garlic & Herb Seafood Bake)

25 mins Beginner

Cape Verdean Chicken Soup (Canja) with Shirataki Rice

Cape Verdean Chicken Soup (Canja) with Shirataki Rice

2 hrs 45 mins Intermediate

Summer London Broil with Mint & Cucumber Salad (Low-GI High-Protein Beef & Cold Noodle Plate)

Summer London Broil with Mint & Cucumber Salad (Low-GI High-Protein Beef & Cold Noodle Plate)

1 hr 25 mins Beginner

Simple Steak & Egg Whites (High-Protein Low-GI Power Breakfast)

Simple Steak & Egg Whites (High-Protein Low-GI Power Breakfast)

15 mins Beginner

Simple Blueberry Protein Pancakes (Low-GI Fluffy & Satisfying Breakfast)

Simple Blueberry Protein Pancakes (Low-GI Fluffy & Satisfying Breakfast)

30 mins Beginner

Simple Lemon Thyme Chicken Breasts (Low-GI Golden Crispy Chicken)

Simple Lemon Thyme Chicken Breasts (Low-GI Golden Crispy Chicken)

25 mins Beginner

Walker Family London Broil (Low-GI Tender Marinated Flank Steak)

Walker Family London Broil (Low-GI Tender Marinated Flank Steak)

12 hrs 20 mins Beginner

Gourmet Steak Diane (Low-GI Cream-Free Aromatic Filet Steak)

Gourmet Steak Diane (Low-GI Dairy-Free Aromatic Filet Steak)

20 mins Beginner

Herbed Chicken Skewers with Garlic Lime Yogurt (Low-GI Zesty Grilled Platter)

Herbed Chicken Skewers with Garlic Lime Yogurt (Low-GI Zesty Grilled Platter)

2 hrs Intermediate

Butterless Butter Chicken (Low-GI Cream-Free Indian Spiced Curry)

Butterless Butter Chicken (Low-GI Cream-Free Indian Spiced Curry)

1 hr 15 mins Beginner

Shrimp Pad Thai (Low-GI Guilt-Free Stir-Fried Noodles)

Shrimp Pad Thai (Low-GI Guilt-Free Stir-Fried Noodles)

1 hr Intermediate

Buttery White Fish with Garlic and Thyme (Low-GI Sautéed Cod Fillets)

Buttery White Fish with Garlic and Thyme (Low-GI Sautéed Cod Fillets)

15 mins Beginner

Oven Baked Eggs Florentine (Low-GI Savory Spinach & Egg Ramekins)

Oven Baked Eggs Florentine (Low-GI Savory Spinach & Egg Ramekins)

1 hr Beginner

Parmesan, Spinach, and Egg Casseroles (Low-GI High-Protein Breakfast Ramekins)

Parmesan, Spinach, and Egg Casseroles (Low-GI High-Protein Breakfast Ramekins)

30 mins Intermediate

Low-GI High-Protein Oat Bran Blueberry Pancakes (Insulin-Friendly 'Buttermilk' Stack)

Low-GI High-Protein Oat Bran Blueberry Pancakes (Insulin-Friendly ‘Buttermilk’ Stack)

1 hr 20 mins Intermediate

Low-GI High-Protein Lemon Poppy Seed Pancakes (Metabolic-Friendly Citrus Stack)

Low-GI High-Protein Lemon Poppy Seed Pancakes (Metabolic-Friendly Citrus Stack)

20 mins Beginner

Low-GI Blueberry 'Jam' Yogurt Pops (Insulin-Friendly Berry Crisp Frozen Treats)

Low-GI High-Protein Blueberry ‘Jam’ Yogurt Pops (Insulin-Friendly Berry Crisp Frozen Treats)

9 hrs 30 mins Intermediate

Lemon Pudding Cakes With Sugared Berries (Low-GI Dessert Ramekins)

Lemon Pudding Cakes With Sugared Berries (Low-GI Dessert Ramekins)

1 hr 30 mins Advanced

Layered Blueberry Yogurt Parfait (Low-GI Guilt-Free Snack Glasses)

Layered Blueberry Yogurt Parfait (Low-GI Guilt-Free Snack Glasses)

25 mins Intermediate

Buffalo Cauliflower Bites with Ranch Yogurt (Low-GI Savory Snack)

Buffalo Cauliflower Bites with Ranch Yogurt (Low-GI Savory Snack)

40 mins Intermediate

Char-Grilled Tomatoes (Low-GI Savory Snack or Side)

Char-Grilled Tomatoes (Low-GI Savory Snack or Side)

30 mins Beginner

Roasted Broccoli with Sesame Garlic Sauce (Low-GI Vegetable Side Dish)

Roasted Broccoli with Sesame Garlic Sauce (Low-GI Vegetable Side Dish)

30 mins Beginner

Garlic Soy Cucumber Salad (Low-GI Savory Side or Snack)

Garlic Soy Cucumber Salad (Low-GI Savory Side or Snack)

20 mins Beginner

Treat Day: Crunchy Dijon Chicken Legs & Thighs

Crunchy Dijon Chicken Legs & Thighs (Low-GI High-Protein Special)

1 hr Beginner

Teal Ribbon Beef Stew (Low-GI High-Protein Comfort Bowl)

Teal Ribbon Beef Stew (Low-GI High-Protein Comfort Bowl)

1 hr 30 mins Beginner

Kung Pao Shirataki Chicken (Low-GI Takeout-Style Stir-Fry)

Kung Pao Shirataki Chicken (Low-GI Takeout-Style Stir-Fry)

25 mins Intermediate