Recipes

Nutrition
Nutrition

Explore a world of amazing recipes that tantalize your tastes buds while keeping your health in mind, from savory dishes bursting with flavors to satisfying treat without guilt.

Image for Start your day off right with this bacon and eggs breakfast wrap recipe

Start your day off right with this bacon and eggs breakfast wrap recipe

Breakfast wraps are delicious and satisfying, so it’s no surprise they are a popular option when eating out for breakfast. However, if you make getting takeaway a habit, it can get in the way of your health goals. Many restaurant foods come with more calories, fewer essential nutrients, and leave you with little control over the ingredients that are used. Plus, you spend more money eating out than you would making your food at home. Fortunately, we’ve created this toasted breakfast wrap recipe that can easily be made at home in less than 30 minutes and uses only a handful of ingredients. Not only will this save you money on takeaway, but beginning your day with a protein-packed breakfast will start you off on the right foot and help keep your glucose steady. (1) This will set you up to feel more energized and reduce that mid-morning slump and cravings that you might experience if you eat something more carb-heavy or sugary like a pastry or sweet coffee drink. This recipe, developed by Lingo’s registered dietitians, leans into the Lingo Fundamentals: prioritize protein with the eggs; go with green with the spinach, bell peppers, and onions; don’t fear fat with the olive oil and bacon; and choose savoury over sweet with this balanced breakfast wrap instead of a cinnamon roll or croissant. The tortilla wrap is a lower-carb option compared to a bagel or French bread. This combination will help keep your glucose steady so you’ll stay satisfied and energized all morning. (2) If you want to jazz this breakfast wrap up a bit, opt for topping with salsa, fresh coriander, or avocado for more healthy fats. If you’re vegetarian, swap the bacon for black beans to get a little more protein and fiber. You could even sprinkle some of your favorite cheese inside for additional flavor. No matter how you customize this recipe, it’s a solid go-to to start your morning off right—and save time waiting in line at a café!—all for less than 500 calories. Servings: 1 Prep time: 15 minutes Cooking time: 10 minutes Total time: 25 minutes Ingredients 2 eggs 1 tortilla wrap (whole wheat or white) 1/4 red bell pepper, chopped 1 handful spinach 2 slices of bacon, cooked and chopped (for a vegetarian wrap, sub 56g (1/2 cup) black beans 15 mL (1 Tbps) olive oil Recipe preparation Crack eggs in a bowl and whisk together. Stir in bell pepper and onion, spinach and chopped bacon. In a pan, heat olive oil over medium heat. Sautee egg mixture until cooked. Remove from heat and wipe out remnants from pan. Place egg mixture on top of tortilla and roll. Place back in pan to toast. Nutrients per serving 490 calories 22g protein 32g fat 26g carbohydrate 2g fibre Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen. 

 
Image for Cheesy prawn spaghetti squash ‘pasta’ dish

Cheesy prawn spaghetti squash ‘pasta’ dish

When you’re eating to steady your glucose and lessen the carbohydrate load of a meal, you might think you have to totally stay away from pasta. After all, pasta (especially the big serving sizes at restaurants) is packed with carbs in the form of refined grains, which usually leads to a glucose spike. This tends to be followed by a crash and subsequent energy slump, plus cravings for more simple carbs. Luckily, Lingo’s registered dietitians developed this recipe for prawn spaghetti squash that tastes just like a cheesy, delicious seafood pasta dish but with fewer carbs. In addition to the base of spaghetti squash, which is packed with essential vitamins and minerals, this recipe adds a sprinkling of peas and broccoli for additional fibre and micronutrients. While less than 400 calories per serving, this recipe definitely doesn’t lack flavor thanks to the mozzarella cheese, parmesan cheese, and Italian seasonings. You get a balance of protein from the prawns, fat from the olive oil and cheese, and fibre from the veggies. This 40g carb dish is rich in fibre and protein, resulting in a hearty dinner that will leave you feeling satisfied but without the big spike that tends to follow traditional pasta dishes. Servings: 4 Prep time: 15 minutes Cooking time: 30 minutes Total time: 45 minutes Ingredients 1 spaghetti squash (1130-1360g) 454g shrimp or prawns, thawed and drained if frozen 1 Tbsp olive oil 225g Tenderstem broccoli (aka broccolini), chopped 20g fresh peas 4 garlic cloves, minced ¼ tsp crushed red pepper 2 Tbsp water 105g mozzarella cheese, divided 20g grated parmesan cheese, divided ¾ tsp Italian seasoning ½ tsp salt ¼ tsp ground pepper Recipe preparation Preheat oven to 230°C Carefully cut spaghetti squash lengthwise. Place cut-side down in microwave safe-dish with 2 tablespoons of water. Microwave on high until flesh is tender, about 10 minutes. Alternatively, place cut-side down on rimmed baking sheet and bake at 200°C until squash is tender, about 45 minutes. Meanwhile, heat oil in large frying pan over medium heat. Add prawns and cook until opaque. Add broccoli, garlic, and red pepper and cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until broccoli is tender, 3-5 minutes more. Add fresh peas to the skillet, combine with other ingredients and transfer to a large bowl. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a grill safe baking pan or baking sheet. Stir 85g mozzarella, 2 tablespoons parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide between shells and top with remaining mozzarella and parmesan. Bake on lower rack in oven for 10 minutes then move to upper rack and grill until cheese starts to brown, about 10 minutes. Nutrients per serving 395 calories 32g protein 12g fat 40g carbohydrate 10g fibre Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitia before starting any new diet or exercise regimen.  

 
Image for Easy protein-packed cinnamon blueberry overnight oats recipe

Easy protein-packed cinnamon blueberry overnight oats recipe

One of Lingo’s Fundamentals is to choose savoury over sweet, but that doesn’t mean you can’t enjoy sweet foods from time to time, especially for breakfast. If you’re someone who craves a pastry or sugary coffee in the morning, you may be familiar with how these choices can spike your glucose followed by a crash, leading to that mid-morning energy slump and cravings for more sweets. Luckily, Lingo’s registered dietitians created this delicious cinnamon blueberry overnight oats recipe that will satisfy your sweet tooth without leading to a spike. This recipe is made with whey protein powder for an extra boost of protein to start your day off right. Prioritising protein (another one of Lingo’s Fundamentals) will help steady your glucose and keep you satisfied all morning while helping to avoid the dreaded mid-morning crash. (1) The sweetness comes from the blueberries (you can use fresh or frozen), which also provides some fibre, vitamins, and antioxidants. The generous amount of cinnamon, a spice known to help with glucose management (2), complements the blueberries nicely. If you’re vegan, you can swap out the whey protein powder for your favourite plant-based protein powder. The best part about this recipe? You make it the night before so it’s ready for you first thing in the morning or to take with you on the go if you’re in a hurry. With just five ingredients, these overnight oats are as easy as putting everything together in a jar and stirring. Mix up your typical oatmeal and opt for these protein-forward overnight oats to stay steady and satisfied all morning long. Servings: 1 Prep time: 10 minutes Cooking time: 0 minutes Total time: 10 minutes Ingredients 45g oats 180ml milk (If animal milk is not your preferred choice, use a low-sugar plant-based milk) 1 scoop 100% whey protein powder (or plant-based protein powder) 2g (1 tsp) cinnamon powder 95g fresh or frozen blueberries Recipe preparation Stir all of the ingredients together. Pour into a container. Place in refrigerator overnight. Nutrients per serving 390 calories 28g protein 7g fat 59g carbohydrate 8g fibre Note: nutrients calculated using 1% fat milk Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen. 

 
Image for Restaurant-quality salmon niçoise salad recipe

Restaurant-quality salmon niçoise salad recipe

Salmon niçoise salad sounds like something fancy you’d order at a restaurant, but it’s actually pretty easy to make yourself at home. Made with hearty ingredients and a simple homemade dressing, this salad is a balanced option for lunch that will leave you feeling satisfied and energized while avoiding that dreaded afternoon slump. This salmon niçoise salad, developed by Lingo’s registered dietitians, is made with hard-cooked eggs and smoked salmon (or canned tuna) for a healthy dose of protein (33 grams), which adheres to one of Lingo’s Fundamentals for glucose management: prioritise protein. The eggs also add some healthy fats along with the Kalamata olives, and the lettuce, green beans, and asparagus provide a base of healthy, fiber-rich greens that also provide necessary micronutrients. This salad takes about 30 minutes to make, but you can save time by washing, chopping, and prepping the ingredients ahead of time or making the dressing beforehand. The recipe is for 4 servings, so if you don’t plan on sharing with others and want leftovers, leave the dressing off until you’re ready to eat it. That way, you can store the salad and the dressing separately, and enjoy it the next day, too. No matter how you decide to prep this salad, it’s a filling recipe packed with protein, healthy fats, and greens to help keep your glucose steady and power you through the rest of your day. Servings: 4 Prep time: 30 minutes Cooking time: n/a Total time: 30 minutes For Dressing 154g sour cream 2 Tbsp lemon juice 2 Tbsp water 1 Tbsp chopped fresh dill Salt and pepper For Salad 454g cooked small red potatoes - boiled, air fried, or roasted 227g cooked green beans or asparagus - boiled, air fried, or roaster 321g lettuce greens mix 4 hard-cooked large eggs, halved 454 sliced smoked salmon (optional: 454g canned tuna) 65g Kalamata olives, halved Recipe preparation Combine sour cream, lemon juice, 2 Tbsp water, dill, ¼ tsp salt, and 1/8 tsp pepper in a small bowl. Toss salad greens and sour cream mixture together in large bowl, divide dressed greens and remaining ingredients evenly among 4 salad bowls. Nutrients per serving 442 calories 33g protein 22g fat 30g carbohydrate 6g fibre Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen.   

 
Image for Tangy buffalo chicken salad sandwich

Tangy buffalo chicken salad sandwich

Chicken salad is a classic recipe typically made with chicken breast, mayo, and a variety of seasonings, and best enjoyed as a sandwich on toasted bread and a bed of lettuce. We’ve taken the standard chicken salad recipe and given it a spicy twist with some tangy buffalo sauce. This buffalo chicken salad sandwich recipe, created by Lingo’s registered dietitians, is hearty and delicious and clocks in at a whopping 45 grams of protein per serving. We recommend enjoying this sandwich on toasted, fibre-rich whole wheat bread, but if white bread or buns are the only option available, the protein from the chicken salad and the fibrous veggie toppers are a nice counterbalance to the carbs in the bread. These nutrients help slow digestion, helping you move towards steady glucose and fewer Lingo Counts in the hours after your meal. This sandwich is satisfying enough on its own, but if you’re hankering for a side, we recommend cherry tomatoes, carrot sticks, or a few stalks of celery. And while the recipe calls for tomato and lettuce for the sandwich, you can leave these out altogether and add some of your other favorite toppings such as sliced cucumber, coleslaw, pickles, or onions. Skip the deli sandwich for lunch and jazz up your traditional chicken salad sandwich with this zesty lunchtime recipe. The balance of protein, fats, and carbs will keep you steady and satisfied all afternoon. Servings: 6 Prep time: 15 minutes Cooking time: 25 minutes Total time: 40 minutes Chicken salad sandwich filling: 907g boneless, skinless, cooked chicken breast 1 tsp dried parsley 1 tsp garlic powder 1 tsp onion powder ½ tsp salt ½ tsp black pepper 237ml chicken broth or bone broth 1 Tbsp avocado oil 73g mayo 3 Tbsp buffalo sauce 4 scallions ¼ tsp black pepper 1/8 tsp smoked paprika For sandwich: 1 medium avocado Lettuce Tomato slices Whole wheat bread Recipe preparation In a small bowl, combine parsley, garlic, onion, salt and pepper. Toss the chicken breasts in the spice mixture. Heat 1 Tbsp of avocado oil in a pot over medium heat. Once hot, add chicken breasts and sear for 3 minutes on each side.* Place 1 cup of broth in pot and bring to a boil, then reduce to a simmer. Cover and cook for 15-20 minutes or until the chicken is cooked through and tender enough to shred.* Remove the chicken from the pot and shred. Add a small amount of cooking liquid to the chicken to retain moisture. Let chicken cool and place in the fridge until cold. In a bowl, combine mayo, buffalo sauce, scallions, pepper, and paprika. Fold mayo mixture into the cold shredded chicken and season with salt to taste. *Alternative to steps 2-3, pressure cook chicken on high for 10 minutes, then let pressure naturally release for 15 minutes. Nutrients per serving 556 calories 45g protein 26g fat 35g carbohydrate 7g fibre Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen.

 
Image for Turkey meatballs with herbed orzo and simple Greek salad

Turkey meatballs with herbed orzo and simple Greek salad

Craving Greek food but not sure what to eat to keep your glucose steady that's also satisfying and delicious? This recipe for turkey meatballs with herbed orzo and a simple Greek salad was developed by Lingo’s registered dietitians and it’s just what you need for a filling dinner the whole family will enjoy. The turkey meatballs pack a punch of flavor with feta cheese, panko (or oats), and fresh herbs. The best part of the meal just might be that one serving provides 33 grams of protein to help keep you fuller, longer. While the meatballs are perfectly accompanied by orzo, you can also replace some pasta with steamed vegetables for fewer carbs at your meal. We recommend serving this dinner recipe along with a simple Greek salad of chopped tomatoes, cucumber, olives, red onion, and Greek dressing. The balance of protein, fats, fiber, and veggies add a solid pairing to the orzo to slow down digestion of the meal, leading towards steady energy without a big spike. This Lingo-approved recipe proves that you can still enjoy your favorite carbs like pasta while hitting your Lingo Count target and reaching your goals. Servings: 4 Prep time: 15 minutes Cooking time: 30 minutes Total time: 45 minutes Meatballs: 454g lean ground turkey 75g feta cheese 40g oats or panko 3 Tbsp chopped fresh oregano, divided 3 Tbsp chopped fresh dill, divided 2 Tbsp chopped fresh mint 2 Tbsp minced shallot 1 Tbsp minced garlic 1 ½ tsp salt, divided ½ tsp ground black pepper Orzo: 720ml water 227g orzo ¼ cup sliced red onion 3 Tbsp chopped sun dried tomatoes 1 Tbsp lemon zest Garnish: halved cherry tomatoes (optional) Recipe preparation Preheat oven to 175°C and line a rimmed baking sheet with aluminum foil. In a large bowl, stir together turkey, feta, oats or breadcrumbs, 2 Tbsp each oregano and dill, next 3 ingredients, ½ tsp salt, and pepper. Divide mixture and shape into 12 meatballs. Place on prepared pan. Bake for 25 minutes or until a meat thermometer inserted in thickest portion of meatball registers 75°C. Meanwhile, in a medium saucepan, bring water to boil over medium-high heat. Add orzo and remaining salt and cook for 6 minutes or just until tender; drain. Transfer orzo to a medium bowl, and stir in onion, lemon zest, sun dried tomatoes, and remaining 1 Tbsp each oregano and dill. Garnish with fresh tomatoes as desired. Serve with simple salad of chopped tomatoes, cucumber, olives, red onion, and Greek dressing. Nutrients per serving 493 calories 33g protein 15g fat 55g carbohydrate 5g fibre Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen.  

 

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