Happy Thursday readers! Today I am closing off my 5 post carb series with recipes from other registered dietitians. While you can check out my tips for pizza, pasta, and bread, healthy carbohydrates include many other foods!
If I had to pick my favorite healthy carb recipe on my whole blog, it would be my buckwheat oat pumpkin pancakes. Buckwheat has been shown in studies to help manage blood sugar versus other flours*. It is also gluten-free if that is something your diet requires.
Enough about my recipes. I am excited to share healthy carbohydrate dishes that other nutrition experts have created, and enjoy, too! Let’s keep with the breakfast theme to start and then move to pastas, sliders and salads for lunch and dinner!
Boost your fiber intake with Lively Table’s Banana Nut Pancakes
Kaleigh McMordie of Lively Table has the right idea by utilizing the mighty oat often! “I use white whole wheat flour and ground oats in all of my pancake and muffin recipes for added fiber.” says Kaleigh. Fiber isn’t just important to “keep you regular”! This carbohydrate, only found in plant foods, also helps regulate your appetite and blood sugar, can help lower cholesterol, and support your intestinal bacteria.
Ease Digestion by Making a low FODMAP Flour Blend
Having digestive issues and cutting out FODMAPs to see if symptoms improve? I’m sure your diet is feeling limited and you may be frustrated. Luckily, Glenda Bishop who specializes in using nutrition to calm symptoms of IBS, has created “a gluten-free and low FODMAP flour blend that’s much healthier than the store bought brands” on her blog A Less Irritable Life. While the media has made the gluten-free aisle at the grocery store sound healthy, those processed products are often low in the fiber and protein that are important for satiety and health. Bishop days this is “good for most recipes where an all-purpose gluten-free flour is needed”. Don’t let IBS take the enjoyment out of eating – get back to some of your favorite foods!
Increase Protein Intake with Creamy Roasted Red Pepper Pasta from Nutritioulicious
Jessica Levinson of the super popular blog Nutritioulicious increases fiber in recipes when she can too. To boost health in pasta Levinson says “I add chickpeas and ricotta cheese to the sauce to boost protein…and make it a more satiating meal.” Just like fiber, protein helps to slow digestion and absorption of carbohydrates. This prevents a blood sugar spike and keeps you feeling full. Try this Quick and Easy Creamy Roasted Red Pepper Tomato Pasta to satisfy your cravings for pasta and cream sauces.
Add Starches to Veggies in a Green Goddess Pasta Salad
Stephanie McKercher over at The Grateful Grazer packs veggies into her pasta salads to promote satiety. Stephanie says this dish “provides energizing carbohydrates without blood sugar spikes thanks to its high fiber content from whole grain pasta and a variety of green vegetables”. Don’t have the exact veggies she used? Toss in the veggies you do have on hand for a quick and healthy meal!
Stabilized Blood Sugar with Plant-Based Protein and Citrus in this Legume Salad
Raquel, blogging over at Sincerely Nourished, created this great recipe with two of my favorite ingredients: chickpeas and lentils. Her “Lentil and Chickpea Salad with Lemon Dressing is packed with protein and fiber to balance out the energy you’ll get from the starches.” Acid in foods has also been shown to limit a blood sugar spike so the lemon is a great addition!
Pair Healthy Fats with Carbs to Boost Satiety
Audra Zimmer, of And a Dash of Cinnamon, reminds us that “your brain loves to use carbs as fuel, and healthy carbs can do wonders for your body, as well. The key is to pair them with protein and/or healthy fats to help boost the satiety factor!”. Her 5 Ingredient Sweet Potato and Bean Bulgar Bowl sounds delicious! I recommend adding some avocado for healthy, satiating fat, too.
Hide Whole Grains in Foods You Love
If you or a family member isn’t too hot on a certain ingredient, mix it with an ingredient or into a dish that you love! I don’t recommend actually hiding it and keeping it a secret but, just like Kelli, blogging at Hungry Hobby ,did when her significant other was sick of quinoa, you can get healthy grains into many meals. Try her Quinoa Tuna Sliders for a change-up this football season!
The key takeaways from this carbohydrate series and from my fellow dietitians above:
- Don’t deprive yourself from foods you love. You will just want to go overboard with them later and may feel guilty from doing so.
- Never feel guilty about eating a food just because the media or social media says you shouldn’t eat it. Allow yourself flexibility – if you enjoyed it, it was worth it. Just make your next day or meal a little healthier.
- Eat carbs in their natural form as often as possible. That means eat more plants!
- Pair starchy carbohydrates with fiber, fat, and protein to limit the blood sugar response and boost satiety.
- If you’re still confused, find a registered dietitian that can help you find your best diet!
*References: Journal of Jilin Agricultural University, 2009; 31(1):102-4