Avocado & Walnut Power Bowl

by

Avocado & Walnut Power Bowl

(Blood-Sugar Friendly, Heart-Healthy

Description

A balanced, Mediterranean-style bowl built around healthy fats, fiber, lean protein, and low-glycemic vegetables. Designed to support stable blood sugar, satiety, and heart health—especially helpful for people managing diabetes or insulin resistance.

Ingredients

Serves 2

  • 2 ripe avocados, sliced

  • 1 cup cooked quinoa or farro (optional; can skip for lower carbs)

  • 1 cup cherry tomatoes, halved

  • 1 cup cucumber, diced

  • ¼ cup red onion, thinly sliced

  • ¼ cup walnuts, chopped

  • 2 tablespoons feta cheese (optional)

  • 1 tablespoon olive oil

  • 1 tablespoon fresh lemon juice

  • Salt & black pepper, to taste

  • Optional: parsley, dill, or mint

Instructions

  1. Add quinoa (if using) to a bowl.

  2. Arrange avocado, tomatoes, cucumber, and onion on top.

  3. Sprinkle walnuts and feta over everything.

  4. Drizzle with olive oil and lemon juice.

  5. Season lightly with salt and pepper.

  6. Finish with fresh herbs.

Tips

  • Pair with grilled chicken, salmon, or chickpeas for extra protein.

  • Keep portions balanced—avocado is healthy but calorie-dense.

  • Eat with protein to prevent blood sugar spikes.

  • Avoid sugary dressings.

Notes

  • Suitable for type 2 diabetes, prediabetes, and insulin resistance.

  • Naturally gluten-free.

  • Low glycemic load when quinoa is portioned correctly or omitted.

Servings

  • 2 servings

  • Can be doubled for meal prep (add fresh avocado when serving).

Nutritional Information (Approx. per serving)

  • Calories: ~420

  • Carbohydrates: ~25g

  • Fiber: ~13g

  • Healthy Fats: ~30g

  • Protein: ~10–15g

(Exact values vary based on add-ins.)

Benefits

✅ Helps stabilize blood sugar
✅ High in fiber → slower glucose absorption
✅ Rich in monounsaturated fats (heart-protective)
✅ Supports satiety and weight management
✅ Anti-inflammatory nutrients

Q & A

Q: Can avocados cure diabetes?
❌ No. They help manage blood sugar, not cure diabetes.

Q: Are avocados safe for diabetics?
✅ Yes, when eaten in moderation.

Q: How often can I eat this?
✔️ 3–5 times per week as part of a balanced diet.

Q: Is this good for type 1 diabetes?
✔️ Yes, but insulin dosing still matters—always follow medical guidance.

Leave a Comment