Fibre first
Every recipe has at least seven grams of fibre per portion. Fibre is one of the most useful parts of a meal to focus on when aiming for a steadier glucose response.
Recipes
Recipes designed with steadier blood sugar in mind
Ordinary cooking with Dutch supermarket ingredients, put together around fibre, protein and less refined carbohydrates. No exotic shopping lists, no calorie targets, no weighing scales.
The four rules behind every recipe here
Protein at every meal
Protein can help make a meal more satisfying and may help you stay fuller for longer.
Whole over refined
Barley, buckwheat and oats can replace white flour and white rice. They play the same role on the plate and usually contain more fibre.
Easy to find at Albert Heijn
We aim to use ingredients you can find in a normal Dutch supermarket such as Albert Heijn. Availability can vary by store.
Nutrition figures are estimates. They are calculated per portion from standard ingredient values and can vary with your exact products, brands and portion sizes. Allergen notes are given in good faith, but always read the manufacturer's label on the actual packaging, particularly if you have a diagnosed allergy. See our medical disclaimer.
Breakfast
10 min · Serves 2
Overnight oats with skyr, walnuts and blueberries
White bread and jam are relatively low in fibre and can be digested quickly. This version adds fibre, protein and unsaturated fat while keeping breakfast simple.
- kcal
- 410
- Carbs
- 41 g
- Fibre
- 9 g
- Protein
- 27 g
- Fat
- 14 g
per portion · Contains: Oats (gluten), Milk, Nuts
Ingredients & Method
Ingredients
- 80 g rolled oats (havermout)
- 250 g plain skyr or Greek yoghurt 0%
- 150 ml semi-skimmed milk or unsweetened soy drink
- 30 g walnuts, roughly chopped
- 150 g blueberries, fresh or frozen
- 1 tbsp chia seeds
- ½ tsp ground cinnamon
- Optional: 1 tsp honey
Method
- Stir the oats, chia seeds and cinnamon together in a bowl or jar.
- Add the skyr and milk and mix until there are no dry pockets left. It should look slightly too wet; the oats absorb more overnight.
- Fold in half the blueberries. Cover and refrigerate for at least six hours.
- In the morning, top with the remaining blueberries and the walnuts. Add honey only if you want it, but taste first.
Why this works: Oats bring beta-glucan, a soluble fibre that can slow digestion. The skyr adds protein, and the walnuts add unsaturated fat. The berries provide the sweetness, and no sugar is added beyond the optional honey.
Swaps and notes: Gluten-free: use certified gluten-free oats. Dairy-free: unsweetened soy yoghurt keeps the protein roughly comparable, while almond yoghurt usually contains less protein.
Lunch
35 min · Serves 4
Smoked paprika lentil soup
A pan of this covers four lunches. Lentils are an easy and affordable way to add more fibre and plant protein to a meal.
- kcal
- 330
- Carbs
- 38 g
- Fibre
- 13 g
- Protein
- 18 g
- Fat
- 9 g
per portion · Contains: Celery
Ingredients & Method
Ingredients
- 250 g dried green or brown lentils, rinsed
- 1 onion, diced
- 2 carrots, diced
- 2 celery sticks, diced
- 3 garlic cloves, sliced
- 2 tsp smoked paprika
- 1 tsp ground cumin
- 400 g tin chopped tomatoes
- 1.2 l low-salt vegetable stock
- 2 tbsp olive oil
- Juice of half a lemon
- Black pepper
Method
- Heat the oil in a large pan and soften the onion, carrot and celery over medium heat for about 8 minutes, until the onion is translucent rather than coloured.
- Add the garlic, smoked paprika and cumin and stir for one minute, until you can smell the spices.
- Add the lentils, tomatoes and stock. Bring to a boil, then simmer uncovered for 25 minutes, until the lentils are soft but still hold their shape.
- Take off the heat. Add the lemon juice and plenty of black pepper. Taste before adding any salt. The smoked paprika usually means you need less than you expect.
Why this works: Thirteen grams of fibre per portion, much of it from the lentils, plus protein that can help make the meal more satisfying. Smoked paprika adds the flavour that salt would otherwise provide, which helps keep the sodium lower.
Swaps and notes: Freezes well for three months. For a thicker soup, blend a third of it and stir it back in.
Dinner
25 min · Serves 2
Baked salmon with white beans, spinach and lemon
A weeknight dinner that does not need rice, pasta or potatoes to feel complete. The beans take the place of the starch and bring extra fibre.
- kcal
- 520
- Carbs
- 30 g
- Fibre
- 10 g
- Protein
- 38 g
- Fat
- 25 g
per portion · Contains: Fish
Ingredients & Method
Ingredients
- 2 salmon fillets (about 140 g each)
- 400 g tin white beans (cannellini or butter beans), drained and rinsed
- 200 g fresh spinach
- 2 garlic cloves, thinly sliced
- 1 lemon, zest and juice
- 2 tbsp olive oil
- 1 tsp dried oregano
- Black pepper, a small pinch of salt
Method
- Heat the oven to 200 °C. Put the salmon on a lined tray, rub with half a tablespoon of oil, the oregano, lemon zest and pepper. Bake for 12-14 minutes.
- Meanwhile, warm the rest of the oil in a wide pan and cook the garlic gently for one minute, without letting it brown.
- Add the beans and a splash of water, and warm through for three minutes, crushing about a third of them against the pan so the mixture thickens.
- Add the spinach in handfuls, stirring until it collapses. Take off the heat, add lemon juice, and season.
- Serve the salmon on the beans, with the pan juices spooned over.
Why this works: Replacing a refined starch side with beans can add more fibre and protein to the meal and may support a steadier post-meal glucose response.
Swaps and notes: Works equally well with mackerel, cod or a firm tofu. If using cod, add a tablespoon of olive oil to keep the fat content up.
Dinner
40 min · Serves 4
Chickpea and roasted vegetable traybake with feta
One tray, one oven, no attention required for half an hour. This is the recipe to have in reserve for the evenings when cooking is the last thing you want to do.
- kcal
- 450
- Carbs
- 44 g
- Fibre
- 14 g
- Protein
- 19 g
- Fat
- 21 g
per portion · Contains: Milk (feta)
Ingredients & Method
Ingredients
- 2 × 400 g tins chickpeas, drained and rinsed
- 2 red peppers, cut into wide strips
- 1 courgette, in half-moons
- 1 red onion, in wedges
- 250 g cherry tomatoes
- 3 tbsp olive oil
- 2 tsp dried oregano
- 1 tsp smoked paprika
- 100 g feta, crumbled
- A handful of flat-leaf parsley
- Black pepper
Method
- Heat the oven to 210 °C. Pat the chickpeas dry with a tea towel. This helps them turn crisp rather than soggy.
- Toss everything except the feta and parsley with the oil, oregano, paprika and pepper on a large tray. Spread it out; a crowded tray steams instead of roasting.
- Roast for 30 minutes, turning once at the halfway point.
- Scatter over the feta and return to the oven for three minutes, just to soften it.
- Finish with the parsley and a grind of pepper.
Why this works: Fourteen grams of fibre per portion, much of it from the chickpeas and the vegetables. Roasting concentrates flavour, which can mean less salt is needed.
Swaps and notes: Dairy-free: leave out the feta and add two tablespoons of toasted pumpkin seeds for the same salty crunch.
Breakfast
20 min · Serves 2
Buckwheat pancakes with cottage cheese
A weekend breakfast with protein and fibre. Buckwheat is not wheat and is naturally gluten-free, despite the name.
- kcal
- 380
- Carbs
- 40 g
- Fibre
- 7 g
- Protein
- 24 g
- Fat
- 13 g
per portion · Contains: Egg, Milk
Ingredients & Method
Ingredients
- 120 g buckwheat flour (boekweitmeel)
- 2 eggs
- 200 ml semi-skimmed milk
- 1 tsp baking powder
- 200 g cottage cheese (hüttenkäse)
- 150 g raspberries or sliced strawberries
- 1 tsp butter or oil for the pan
- ½ tsp ground cinnamon
Method
- Whisk the flour, baking powder and cinnamon together, then beat in the eggs and milk until smooth. Let the batter stand for five minutes.
- Heat a non-stick pan over medium heat with a little butter. Buckwheat burns faster than wheat, so keep the heat lower than you would for ordinary pancakes.
- Cook small pancakes, about two tablespoons of batter each, for roughly two minutes per side, turning when bubbles appear and the edges set.
- Serve with the cottage cheese and berries on top.
Why this works: Buckwheat flour typically has more fibre and protein than white flour, and the eggs and cottage cheese add further protein, which can help make the meal more satisfying.
Swaps and notes: Coeliac disease: buy buckwheat flour certified gluten-free, as cross-contamination can occur during milling.
Lunch
45 min · Serves 4
Pearl barley salad with roasted beetroot and walnuts
Makes four lunches that keep well in the fridge. Pearl barley is an affordable and often overlooked grain in the Dutch supermarket.
- kcal
- 400
- Carbs
- 46 g
- Fibre
- 11 g
- Protein
- 14 g
- Fat
- 17 g
per portion · Contains: Barley (gluten), Milk, Nuts
Ingredients & Method
Ingredients
- 200 g pearl barley (parelgort)
- 500 g raw beetroot, peeled and cubed
- 60 g walnuts, toasted
- 100 g soft goat's cheese
- 2 large handfuls of rocket
- 3 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tsp mustard
- 1 tsp honey
- Black pepper
Method
- Heat the oven to 200 °C. Toss the beetroot with one tablespoon of the oil and roast for 35 minutes, until the edges caramelise.
- Meanwhile, simmer the barley in plenty of unsalted water for about 30 minutes, until tender with a slight bite. Drain and spread out to cool.
- Whisk the remaining oil with the vinegar, mustard, honey and pepper.
- Combine the cooled barley, beetroot and dressing. Fold through the rocket and walnuts just before serving, and crumble the goat's cheese over the top.
Why this works: Barley contains beta-glucan, the same type of soluble fibre found in oats. Pearl barley has more fibre than white rice or couscous, which may support a steadier glucose response. The walnuts and the vinegar in the dressing add flavour and texture.
Swaps and notes: Gluten-free: replace the barley with quinoa or buckwheat groats, cooked to packet instructions.
Questions about these recipes
What makes a recipe blood-sugar friendly?
Not the absence of carbohydrates, but their company. A meal that includes fibre, protein and fat is generally digested more slowly than the same carbohydrate eaten on its own, which may help keep the rise in blood glucose afterwards smaller. In practice that means whole grains instead of refined ones, legumes as a regular part of meals, and a protein source at every meal, which is what the recipes on this page are built around.
Are these recipes suitable for diabetes?
These are general recipes based on principles associated with steadier blood glucose. They are not a diabetes diet. If you have diabetes, particularly if you use insulin or other glucose-lowering medication, carbohydrate amounts can affect your dosing, and you should discuss any dietary change with your doctor or diabetes nurse before making it.
How accurate are the nutrition figures?
They are calculated estimates per portion using standard ingredient values, not laboratory measurements. Real values can differ depending on the brands you buy, how much oil stays in the pan, and how you divide the portions. Use them as an order of magnitude rather than an exact figure.
Do you use affiliate links in recipes?
Not at the moment. No affiliate tracking is active on this site, and there are no affiliate links inside the ingredient lists or the method steps on this page. If we later link to a shop for a specific ingredient through an affiliate programme, that link will be clearly marked. Our affiliate disclosure explains the full picture.
Know what to cook, then know where to buy it
Our shopping guide covers Dutch shops where many of these ingredients are available, with our selection criteria published in full.