01 Fill Up, Not Out
Go against the grain with this short-cut carb to keep your blood sugar – and fatloss goals – on course.
INGREDIENTS SERVES 3 Garlic, 1 clove Chopped red onions, 2 tbsp Coconut oil, 2 tbsp Wholewheat orzo, 300g Vegetable stock, 1 litre Broad beans, 100g, shelled Frozen peas, 200g Mint leaves, 2 sprigs Goat’s cheese, 50g Sunflower seeds, 50g
Method 01 A 2003 metaanalysis by the Journal of Medicinal
Food found cinnamon has significant skills when it comes to reducing blood sugar. The snag is that there are several different types of cinnamon, providing varying results, with overindulging in any of them potentially causing more harm than good. Orzo, meanwhile, contains 25 percent more blood-sugarstabilising protein than wholegrain rice, with a 2012 study suggesting both garlic and onions have significant glucosebanishing effects. Start by sauteing the garlic and onions in coconut oil in a pan. Toss in the orzo, then gradually add the stock as your stir.
02 After 10 minutes, lob in the broad beans – they’re high in manganese to regulate blood glucose levels, and fibre to stop you hunting gelato for dessert. Add stock until you get a risottolike consistency.
03 While the orzo is bubbling, blanch the peas in boiling water for one minute, then drain and blend in the mint. Stir this puree into the dish – the vitamin K in the peas will improve insulin sensitivity – and throw in the goat’s cheese and sunflower seeds for a double protein hit that will aid your fat-burning interval sessions and complete your surprisingly skinny Italian supper.