Tasty Chicken 'Burrito' Bowl

Reflecting on the holidays, it's clear that countless factors impact diabetes management, and while maintaining stable blood glucose is tricky even on good days, being on vacation (and out of routine!) adds a difficult twist! During our time away, I was buzzing with ideas for new and healthier meals that everyone in the family would love. Feeding (and delighting) a family of six is no small feat, but it's a thrilling challenge! Dr. Peh's words at my husband's diagnosis always ring in my ears: "Everyone should be on a diabetic diet." The choices we make, especially regarding the foods we eat, are crucial for our overall health!

As summer struts its sunny stuff here in South Australia, it's time to swap our hot meals for cool, crisp salads that don’t make you sweat just by looking at them. Once upon a time, in the land of early diagnosis, I whipped up a burrito bowl that was the talk of the table. But then, as the kid count grew, so did the complaints. Turns out, my little food critics weren't exactly burrito bowl enthusiasts. But hey, who doesn't love a culinary comeback? Time to give it another whirl and see if we can win them over!

We've enthusiastically started sneaking beans into more meals, like spaghetti bolognese and tuna pasta, because they're an amazing source of fibre and essential nutrients, plus they have a low glycemic index! A 2020 study shows that regular legume consumption has a significant positive impact on individuals with type 2 diabetes. While there's limited data for those with pre-diabetes, gestational diabetes, and type 1 diabetes, suggesting more research is needed, it's still fantastic news! Adding more beans seems like a win-win situation! https://pmc.ncbi.nlm.nih.gov/articles/PMC7400945/

Even though the kids weren't big fans of beans at first, now it's all about their newfound talent for turning into little gas factories! Adding some humor to the mix has definitely been a win for everyone!

Avocado might not be the top pick in our household (who can say why?), but it's absolutely amazing for us humans due to its healthy fat content! Despite being high in calories, it's a fantastic addition to meals. Exciting studies have shown that enjoying avocados is strongly linked to improved glycemic control. In fact, a 2023 study on avocado consumption and diabetes incidence among adults in the US found that eating avocados is associated with a lower incidence of type 2 diabetes overall!

https://pmc.ncbi.nlm.nih.gov/articles/PMC10489295/

So, as the evidence shows, these small tweaks and additions to our diets can really make a big difference over time. I mean, if we can do it, why not give it a try?

Ingredients

500 grams chicken breast (marinaded)

1/4 cup vegetable oil

Spices (of choice for the marinade)

1/4 cup of worcestershire sauce (for the marinade)

1/2 cup of quinoa

2 tablespoons Greek yoghurt

1/2 x avocado

2 tea spoons lime juice

1 x can white borlotti beans

1 x can red kidney beans

1 x punnet cherry tomatos (chopped in half)

1 x tin baby corn

Lettuce (optional)

Cheese (optional)

4 carrots ( chopped and I like them steamed!)

Salt and pepper to taste

Method

1. Place chicken in oven tray with oil, spices, and Worcestershire sauce. Cover and chill in fridge for 3-6 hours.

2. Place quinoa in boiling water and cook as per packet instructions. Usually, this involves boiling for 20-30 minutes.

3. Place tray with chicken in oven at 180 degrees Celsius. Bake for 20 minutes.

4. Meanwhile, mix together avocado, Greek yogurt, and lime juice in a bowl until well mixed.

5. Place everything else together in a bowl.

6. Serve up to the family!

Conclusion

This dish was a hit with the whole family, especially my husband, who has diabetes! The Greek yogurt mixture was incredibly delicious and seems like a fantastic alternative to sour cream. The beans add a hearty touch, and the marinated and baked chicken is unbelievably tender and flavorful. It's a satisfying meal that doesn't leave you feeling uncomfortably bloated like some other dishes can. After indulging in a lot of takeout recently, this is definitely a refreshing and healthy change!

Check out this snapshot! You can see that glucose levels were high in the afternoon but dropped and remained low just two hours after the meal, which was enjoyed around 6 pm. While many factors can influence these glucose levels, my ultimate goal is to create meals that are not only healthier but also lead to improved glucose outcomes. Fingers crossed! Striving to craft delicious, healthy meals that bring both joy and amazing taste is absolutely key!

Having the CGM is awesome: with the app on my phone, we can easily keep an eye on trends and predict what's going to happen. At first, it took some getting used to, but now we can easily figure out how things will play out. While traveling, there were times when we spotted a possible drop in blood sugar. Whether we were in national parks, on chair lifts, or checking out the sea on a glass-bottom boat, it was super handy to get reminders to pack jellybeans and other must-haves, making sure we're always ready for anything unexpected.

Since I kicked off my nursing career back in 2007, I've seen some big leaps forward in how we handle diabetes. We've got loads of great options now to keep it in check. But honestly, it's a bummer that, from what I've seen, a lot of people still ignore their diabetes and don't always make the best choices. With a bit more focus and care about their health, these choices could definitely get better.

When my husband got hit with the LADA bomb (type 1.5, for those keeping score) at the ripe old age of 34, we jumped into survival mode like we were prepping for the apocalypse. After realizing that canned beans and bottled water weren't the answer, we decided to make some smarter health choices for ourselves and our kids. It's a lifestyle change, no doubt, but totally worth it—like trading in a pogo stick for a reliable car!

Here's another snapshot from the morning after this meal was consumed, showcasing excellent blood glucose levels! Although there was a slight spike around midnight, overall, they have remained steady and within range. This is exactly what we want to see!