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Healthy Gestational Diabetes Meal Prep Bowl

Healthy Gestational Diabetes Meal Prep Bowl - featured image
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A quick and easy meal prep bowl designed to balance blood sugar levels for gestational diabetes, featuring quinoa, roasted veggies, lean protein, and a creamy lemon-tahini dressing.

Ingredients

Scale
  • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium vegetable broth
  • 1 medium zucchini, chopped
  • 1 red bell pepper, diced
  • 1 cup cherry tomatoes, halved
  • 1 tbsp olive oil (extra virgin recommended)
  • Salt and pepper, to taste
  • 1 cup cooked chickpeas (canned, rinsed and drained) or 6 oz grilled chicken breast, sliced (optional)
  • ¼ cup plain cottage cheese (small-curd, low-fat preferred)
  • 2 tbsp tahini
  • Juice of ½ lemon
  • 1 clove garlic, minced
  • 2 tbsp water (adjust for consistency)
  • Fresh parsley or cilantro, chopped (for garnish)
  • 1 tbsp toasted pumpkin seeds or slivered almonds (for garnish)

Instructions

  1. Rinse 1 cup quinoa under cold water to remove bitterness. In a medium saucepan, combine quinoa with 2 cups water or vegetable broth. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes or until liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.
  2. Preheat oven to 425°F (220°C). On a baking sheet, toss chopped zucchini, diced red bell pepper, and halved cherry tomatoes with 1 tbsp olive oil, salt, and pepper. Spread evenly and roast for 18-20 minutes, stirring halfway through, until veggies are tender and lightly caramelized.
  3. If using chickpeas, rinse and drain well. If opting for chicken, grill or pan-sear seasoned breast until cooked through (about 6-7 minutes per side), then slice thinly.
  4. In a small bowl or food processor, combine ¼ cup cottage cheese, 2 tbsp tahini, juice of half a lemon, minced garlic, and 2 tbsp water. Blend or whisk until smooth and creamy. Adjust water to preferred consistency. Season with salt and pepper to taste.
  5. Divide the fluffed quinoa into meal prep containers or bowls. Top each with roasted veggies, protein of choice, and a generous drizzle of dressing. Garnish with fresh parsley or cilantro and toasted pumpkin seeds or slivered almonds.

Notes

Rinse quinoa well before cooking to remove bitterness. Let quinoa steam off heat after cooking for fluffier texture. Roast veggies at high temperature without overcrowding for best caramelization. Keep dressing separate when storing to avoid sogginess. Dressing can be made dairy-free by substituting cottage cheese with dairy-free yogurt.

Nutrition

Keywords: gestational diabetes, meal prep, healthy bowl, quinoa, roasted vegetables, balanced nutrition, pregnancy, blood sugar control

Find it online: https://blairrecipes.com/healthy-gestational-diabetes-meal-prep-bowl-easy-balanced-nutrition-guide/