01 Fill Up, Not Out

Men's Health (Singapore) - - NEWS - By Aldo Zilli of San Carlo Ital­ian restau­rants

Go against the grain with this short-cut carb to keep your blood sugar – and fat­loss goals – on course.

Or­zotto Verde

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.

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