11/04/2025
A healthy, balanced approach to a glucose-friendly vegan diet should follow the “rule of three”. 1) Fill your plate with colorful, non-starchy veggies. 2) Add a quarter plate of plant protein, like tofu or tempeh. 3) Layer in healthy fats, like avocado, seeds, or a drizzle of oil. Bonus points: Complex carbs like quinoa, brown rice, and sweet potato break down more slowly, which can be good for glucose.
Want to try our Vegan Lettuce Cups? Here’s the recipe.
Ingredients:
🥬 150g extra-firm tofu, pressed and cubed
🥬 2 tbsp h**p seeds
🥬 1 tbsp nutritional yeast
🥬 Lots of veggies: shredded red cabbage, grated carrots, diced bell pepper, steamed broccoli, chopped cucumber
🥬 Romaine or butter lettuce leaves
🥬 1 tbsp tahini or avocado
🥬 Fresh cilantro, lime juice, sesame seeds (optional)
Low-sugar savory sauce:
🧄 1 tbsp low-sodium soy sauce or tamari
🧄 1 tsp rice vinegar
🧄 ½ tsp grated ginger
🧄 1 clove garlic, minced
Instructions:
1. Press tofu to remove excess moisture. Cube and sauté in a nonstick pan with a splash of low-sodium soy sauce until golden and crispy.
2. Combine low-sodium soy sauce, vinegar, ginger, and garlic in a small bowl.
3. Toss veggies in a bowl with h**p seeds, nutritional yeast and tofu. Drizzle with sauce and mix well.
4. Spoon mixture into lettuce leaves. Top with tahini or avocado, cilantro and a squeeze of lime.
5. Serve right away or refrigerate the filling until it’s time to eat.
For more tips on the nutrients needed for a balanced vegan diet, go to our link in bio.
Image generated by AI and edited by a human.
For full safety information (risks and benefits), visit link in bio.
