High‑Protein, High‑Fiber Granola for Better Blood Sugar, Better Sleep, and Better Everything

If you’ve been looking for a blood‑sugar‑friendly granola recipe that actually tastes indulgent, delivers real satiety, and supports your health goals from every angle, this is the one. This high‑protein, high‑fiber granola has become one of my go‑to recipes—not just for breakfast, but as a healthy dessert, a post‑workout snack, a topping (try it on this parfait), or a grab‑and‑go option that keeps energy stable for hours.

What makes this granola so special is the combination of protein, fiber, and resistant starch—a trio most people don’t get enough of, yet one that plays a massive role in how we feel, function, and age.

Easy Meals You Can Make In 15 Minutes

These days, it’s pretty common to have a schedule that’s busting at the seams. It’s easy to just give up and pick up dinner somewhere — but that can get expensive and it’s usually not very healthy.

In this blog post, I’ll give you the formula for making fast, healthy meals at home. Are they perfect? No, but they are better than picking up take-out somewhere. Do they taste good? Yes!

The formula is simple — protein, veggie, carb, and sauce. Here’s the skinny:

Make Your Own Fresh Gluten-Free Pasta

Fresh pasta shouldn’t be a luxury — it should be a human right. As part of the healthy Mediterranean diet, pasta is meant to be celebrated and enjoyed. But what about those of us who can’t eat gluten due to celiac disease or non-celiac gluten sensitivity? There is a serious gluten-free foods deficiency happening in some parts of the United States right now (especially in Memphis, Tennessee — where I live), which is something I’d like to see corrected. Honestly, it’s as though people decided you aren’t eating gluten just to annoy them or something. So, what do you do when nobody gives you what you want? You make the thing you want while cussing those insensitive gluten-eaters!

Veggie-Packed Red Pepper Pasta (Gluten-Free and Vegan)

It’s getting colder out there, which can only mean one thing — comfort food!

The only question is, how do we keep on track with health goals when all we want to do is curl up around a cozy meal? We adapt, that’s how. And this recipe is a great way to do that.

Overnight Protein Oats (a.k.a. PROATS)

Your first meal of the day is important. It affects your blood sugar, energy levels, and brainpower. It can even affect your mood for the rest of the day!

If those things sound important to you, make sure your breakfast includes ample amounts of protein and fiber. That’s what this recipe does.

gluten free, nutrition, plant based, recipes, gut healthGary BerglundFebruary 27, 2023protein, overnight oats, breakfast, fiber, nutrition, proats

Gluten-Free, Soy-Free, Vegan Sausage Balls

It’s not easy trying to eat a plant-based diet (mostly plant-based, anyway) when you have an autoimmune condition like Hashimoto’s, celiac disease, rheumatoid arthritis or Ehlers-Danlos. Most autoimmune patients are highly sensitive to food that contains soy and wheat/gluten. I should know, my wife has celiac disease and Hashimoto’s. I have a family history of autoimmunity, as well as carrying a gene mutation that makes me likely to develop celiac disease.

gut health, nutrition, gluten free, plant basedGary BerglundFebruary 7, 2023celiac, gluten, gluten free, vegan, plant based, autoimmune

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