Dr. Amy’s Foreword to The Balanced Plate
The Balanced Plate addresses a gap in healthcare for clinicians, patients and families. Over the past 25 years, I have been caring for patients who come to me after receiving generalized recommendations to “eat better,”
We Wrote a Cookbook
We are so excited to introduce you to The Balanced Plate: A Simple Formula for Building Nutritious Family Meals, a cookbook crafted with love by two healthcare professionals,
What Exactly IS the Balanced Plate?
The Balanced Plate addresses a gap in healthcare for clinicians, patients and families. Over the past 25 years, I have been caring for patients who come to me after receiving generalized recommendations to “eat better,”
Purple Cabbage Salad with Parmesan and Chickpeas
Purple Cabbage Salad with Parmesan and Chickpeas
When it comes to eating for blood sugar stability, incorporating a combination of fiber rich carbohydrates, non-starchy vegetables, lean proteins and healthy fats is key. We call this concept the “Balanced Plate,” a simple and sustainable approach to building healthy meals without focusing on the elimination of any one macronutrient group. Eating in this way helps to blunt blood sugar spikes and prevent crashes, leading to more stable glucose levels and optimal metabolic health. This colorful, hearty and entirely easy salad incorporates all four aspects of the balanced plate.
Serves 4-6
Salad Ingredients
1 small-to-medium head of purple cabbage, shredded or thinly sliced
1 can chickpeas, drained and well-rinsed
2 tablespoons avocado oil
½ teaspoon sea salt
a few grinds of fresh black pepper
1 cup shaved parmesan cheese
Dressing Ingredients
½ cup olive oil
2 tablespoons yellow miso paste
1 lemon, juiced
2 cloves garlic, minced
Salt and pepper, to taste
Directions
Preheat oven to 425°F
Place shredded or sliced cabbage in a large serving bowl, gently massage with clean hands to soften and set aside.
Spread a single layer of chickpeas on a parchment-lined baking sheet, drizzle with oil, season with salt and pepper and roast for 25-30 minutes, stirring occasionally, until golden and crispy. Set aside to cool.
While chickpeas roast, combine all dressing ingredients in a jar and shake well to combine. Toss dressing with cabbage.
Once cooled, add chickpeas to cabbage mixture and top with parmesan.
This salad keeps exceptionally well in the refrigerator, thanks to the hearty nature of the cabbage. Enjoy!
Curried Carrot Apple Soup
Purple Cabbage Salad with Parmesan and Chickpeas
When it comes to eating for blood sugar stability, incorporating a combination of fiber rich carbohydrates, non-starchy vegetables, lean proteins and healthy fats is key. We call this concept the “Balanced Plate,” a simple and sustainable approach to building healthy meals without focusing on the elimination of any one macronutrient group. Eating in this way helps to blunt blood sugar spikes and prevent crashes, leading to more stable glucose levels and optimal metabolic health. This colorful, hearty and entirely easy salad incorporates all four aspects of the balanced plate.
Serves 4-6
Salad Ingredients
1 small-to-medium head of purple cabbage, shredded or thinly sliced
1 can chickpeas, drained and well-rinsed
2 tablespoons avocado oil
½ teaspoon sea salt
a few grinds of fresh black pepper
1 cup shaved parmesan cheese
Dressing Ingredients
½ cup olive oil
2 tablespoons yellow miso paste
1 lemon, juiced
2 cloves garlic, minced
Salt and pepper, to taste
Directions
Preheat oven to 425°F
Place shredded or sliced cabbage in a large serving bowl, gently massage with clean hands to soften and set aside.
Spread a single layer of chickpeas on a parchment-lined baking sheet, drizzle with oil, season with salt and pepper and roast for 25-30 minutes, stirring occasionally, until golden and crispy. Set aside to cool.
While chickpeas roast, combine all dressing ingredients in a jar and shake well to combine. Toss dressing with cabbage.
Once cooled, add chickpeas to cabbage mixture and top with parmesan.
This salad keeps exceptionally well in the refrigerator, thanks to the hearty nature of the cabbage. Enjoy!
5-Ingredient Italian Stuffed Peppers
This zippy weeknight dinner is perfect to prep ahead or throw together in the moment. It’s great to have this prepped and then pop it into the oven when you’re ready to eat. Five ingredients? Say no more!
Embracing The Change in Season: A Fresh Start for Healthy Habits
As the golden hues of summer give way to the crisp, vibrant shades of fall, many of us feel a natural urge to reestablish routines. The transition from summer’s relaxed days to fall’s more structured schedule often inspires us to focus on creating healthful habits.
Summertime Walking Playlist
All this talk about vitamin D, walking, and hydration have us excited about those early morning or late summer evening walks. If you’re like us, a fun playlist of upbeat songs can act as a mood booster and stress reliever. If you’re looking for inspiration, try adding the following songs to your own walking playlist! […]
Watermelon Feta Cucumber Salad
ADAPTED from The Mediterranean Dish Speaking of hydration, this salad is packed with hydrating fruit and veggies (hello watermelon and cucumber!) This pairs well with any protein and is the perfect addition to your summer spread. The saltiness of the feta pairs perfectly with the sweetness of the watermelon and freshness of the cucumber. Enjoy […]