What Gluten watches for: everyone’s restrictions at your table; on their own these recipes have none.
689 Balanced recipes
Ginger-Glazed Salmon
Ginger-Glazed Salmon: a lunch that fits Balanced.
Grapefruit Green Smoothie
Grapefruit Green Smoothie: a snack that fits Balanced.
Anti-Inflammatory Beans on Toast
Anti-Inflammatory Beans on Toast: a snack that fits Balanced.
Salami, Oven-Roasted Tomato, Mozzarella, and Basil Omelette
This recipe contains a good balance of protein, fats, and carbohydrates with ingredients like eggs, salami, mozzarella, and tomatoes. The omelette can be a flavorful and satisfying meal.
Lentil Soup
The lentil soup recipe is largely appropriate for diabetes. It's high in fiber and protein which are beneficial. Use whole grain bread, minimal bread, and avoid butter to keep it diabetes-friendly. Monitor portion size.
Kiwi, Berries and Yogurt Parfait With Toasted Coconut
This recipe is appropriate for individuals with Hashimoto thyroiditis as it includes plain or low-fat yogurt, fruits, and shredded coconut for added flavor and texture.
Oatmeal Chocolate Coconut Chewy
Oatmeal Chocolate Coconut Chewy: a snack that fits Balanced.
Banana Nut Oatmeal
This recipe is appropriate for individuals with diabetes mellitus (DM) as it includes whole grains, low-fat dairy, and sources of healthy fat while limiting added sugars. However, portion control is important due to the natural sugars in the banana and honey.
20 Minute Ginger Pineapple Chicken Stir Fry
20 Minute Ginger Pineapple Chicken Stir Fry: a lunch that fits Balanced.
Roasted Pumpkin Salad Recipe
Roasted pumpkin salad is appropriate for a balanced diet—rich in fiber, vitamins, and healthy fats from olive oil.
Easy Baked Lemon Chicken
Recipe is appropriate for a balanced diet: lean protein from chicken, low in saturated fats, and flavored with natural ingredients.
Greek Salmon Salad with Tahini Yogurt Dressing
The recipe is appropriate for a balanced diet, offering a good mix of protein, healthy fats, and vegetables with a nutrient-dense dressing.
Baked Oatmeal with Blueberries and Bananas
This is a balanced and nutritious recipe featuring whole grains, fruit, healthy fats from nuts, protein from the egg and milk, and a natural sweetener. It is suitable for a balanced diet.
Yellow Squash and Tofu Stir Fry
This recipe is appropriate for a balanced diet. It incorporates a variety of vegetables, tofu as a source of protein, and minimal amounts of oil and sauces. It's a healthy and flavorful option.
Quinoa Sushi with Tuna & Mango
Recipe is generally healthy for high triglycerides. Quinoa and vegetables are good, but monitor tuna portions due to potential mercury content.
Tuscan White Bean Tomato Toasts
Recipe is high in fiber, plant-based, and uses olive oil—a good match for the DASH diet. However, be mindful of the bread's sodium content.
Swiss Turkey Wrap With Fresh Basil
Whole wheat tortilla and lean turkey are good choices for high triglycerides. However, ensure the turkey is low in sodium and the cheese is fat-reduced.
Oatmeal Smoothie
This recipe is appropriate for the DASH diet. It's rich in fiber, low in sodium, and contains no added sugars or saturated fats if using unsweetened peanut butter.
Turkey Avocado Veggie Wraps
The recipe is generally suitable for the DASH diet with its focus on vegetables, lean turkey, and whole grains if whole-grain wraps are used. Watch portion sizes for sodium in deli turkey and cheese.
Easy Chia Seed Pudding
The pudding is low in fats and sugars, suitable for hyperlipoproteinemia type I. Use a sweetener like stevia instead of maple syrup to minimize sugar intake. Avoid high-fat toppings like nut butter; opt for fresh berries.
Spicy Ginger Scallion & Egg Drop Zucchini Noodle Bowl
Recipe is suitable. Low in saturated fats, contains no added sugar, and uses healthy fats like olive oil. Zucchini replaces high-carb noodles, which is beneficial for high triglycerides.
Healthy Egg and Veggie Muffins
These Healthy Egg and Veggie Muffins can be suitable for individuals with high triglycerides as they are high in protein and veggies, and low in refined carbs. However, consider reducing or omitting the feta cheese and ham to lower saturated fat content.
Tofu Stir Fry
Tofu Stir Fry: a lunch that fits High cholesterol.
Spiced Pumpkin Seeds
Spiced Pumpkin Seeds: a snack that fits Diabetes.
Garlic Parmesan Flax Seed Crackers - Low Carb!
Good for high triglycerides. Low carb, flaxmeal is high in fiber and omega-3s, which can help lower triglycerides.
Smoked Salmon & Cucumber Appetizer
The recipe is suitable for a low-carb diet with high protein from salmon and healthy fats from cream cheese and mayonnaise.
Turkey Taco Lettuce Wraps
High-protein, low-carb recipe is appropriate for hyperlipoproteinemia type I, focusing on lean meat and avoiding excessive fats.
Spaghetti Squash Primavera
The recipe is mostly appropriate as it is low in fat, with olive oil as the primary fat source, which is beneficial for hyperlipoproteinemia type I patients.
Asparagus, Spinach, and Feta Cheese Frittata
This frittata recipe includes low cholesterol ingredients like egg whites, vegetables, and olive oil, suitable for managing Hyperlipoproteinemia - type I. Limit added salt and cheese amount.
Ginger Cashew Chicken Stir Fry with Coconut Cauliflower Rice
Ginger Cashew Chicken Stir Fry with Coconut Cauliflower Rice: a lunch that fits High cholesterol.
How to Cook: Egg Boats
Recipe is appropriate. Avocados and bell peppers are low in saturated fat, and the dish is high in healthy fats and fiber which may help manage high triglycerides. Opt for sweet potatoes less often due to their carb content.
Zucchini Noodle Shrimp Scampi
This recipe is appropriate for individuals with high triglycerides as it contains healthy ingredients like zucchini, shrimp, and olive oil. However, it would be better to reduce the amount of butter and Parmesan cheese to further improve its suitability.
Six-Minute Seared Ahi Tuna Steaks
This Six-Minute Seared Ahi Tuna Steaks recipe is appropriate for a dairy-free diet. It provides lean protein and healthy fats, but watch the soy sauce for sodium content.
Zucchini Noodle Stir Fry
Zucchini Noodle Stir Fry: a dinner that fits High cholesterol.
Black Bean Salad
This Black Bean Salad recipe is a great choice for managing high blood pressure. It is loaded with fiber from beans and vegetables, healthy fats from avocado and olive oil, and contains minimal added salt.
Avocado Toast (4 Ways)
The recipe aligns well with a Mediterranean diet, featuring whole grains, avocados, olive oil, vegetables, eggs, and fish. These ingredients are rich in healthy fats, fiber, and protein, fitting the diet's principles.
Superfood Salmon Salad
Salmon is great for hypertension, but should be cautious with sea salt. Choose a low-sodium dressing and feta to support blood pressure goals.
Sweet Potato "Toast" with Avocado, Cucumber, Smoked Salmon and Poached Egg
This recipe is suitable for individuals with high blood pressure as it incorporates heart-healthy fats, lean protein, and complex carbohydrates. Limit added salt and oil for better management of blood pressure.
Berry Fruit Salad
Berry Fruit Salad is low in sodium and high in antioxidants, suitable for hypertension.
Fig and Almond Butter Toast
This recipe is suitable for individuals with essential hypertension as it includes whole grain bread, healthy fats from almond butter and almonds, and fresh fruit. Just be mindful of portion sizes and the amount of maple syrup used.
Apple Cinnamon Cottage Cheese Breakfast Bowl
This recipe is appropriate for someone with diabetes. It includes low-fat cottage cheese, which is a good source of protein, and the apple and walnuts add fiber and healthy fats. The maple syrup can be adjusted or substituted with a sugar-free alternative.
Pear, Gorgonzola & Walnut Salad
For HTN, high sodium food like Gorgonzola should be limited. Substitute with a lower sodium cheese. Otherwise, the salad is heart-healthy with olive oil, fruits, and no added sugars.
Southwestern Turkey and Quinoa Stuffed Peppers
This recipe is a good choice for individuals with hypertension as it includes lean protein, fiber-rich quinoa, and plenty of vegetables. Limit cheese and use low-sodium options to improve suitability.
Orange, Avocado, and Kale Quinoa Salad
This recipe is appropriate for high blood pressure as it contains heart-healthy ingredients like kale, avocado, and oranges. The use of olive oil and minimal added salt align well with a heart-healthy diet.
Chickpea and Celery Soup With Chile-Garlic Oil
The recipe is appropriate for the Mediterranean diet, rich in vegetables, legumes, olive oil, and uses yogurt, aligning with Mediterranean dietary patterns.
Scrambled Egg Whites W/ Shiitake Mushrooms and Turkey Bacon
The recipe is suitable for hypertension, with low-calorie ingredients and turkey bacon as a leaner protein. However, watch the sodium in turkey bacon.
Crispy Baked Kale Chips
This recipe is appropriate for individuals with hypertension. Kale is a nutrient-dense leafy green that promotes heart health. The use of olive oil and almond meal adds healthy fats which are beneficial for controlling blood pressure.
Greek Chickpea Salad
Recipe is generally healthy but use low-sodium chickpeas and minimize salt in dressing to better manage blood pressure.
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Balanced cooking questions
What makes a meal balanced?
Roughly half the plate vegetables, a quarter protein and a quarter whole grains or starchy vegetables, plus some healthy fat.
Gluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.