Recipes

6 Low-Sugar Recipes for Men: Cut Out the Extra Sugar and Boost Your Health

Elevated sugar intake has been linked to a variety of health issues, particularly for men. Consuming too much sugar can lead to weight gain, which in turn increases the risk of developing conditions such as heart disease, type 2 diabetes, and certain cancers. Additionally, high sugar intake has been linked to an increased risk of developing conditions such as gout and non-alcoholic fatty liver disease. Reducing sugar intake can help to improve overall health and reduce the risk of developing these and other health problems.

6 Low-Sugar Recipes

Grilled Chicken Breast with Quinoa and Vegetables

Ingredients:

  • 4 boneless, skinless chicken breasts
  • Salt and pepper, to taste
  • 1 cup quinoa
  • 2 cups chicken broth or water
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 zucchini, diced
  • 1 red onion, diced
  • 2 cloves of garlic, minced
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tsp dried oregano
  • 1 tsp dried basil

Instructions:

  1. Heat the grill to medium-high heat. Season chicken breasts with salt and pepper. Grill for 6-8 minutes per side, or until cooked through.
  2. In a medium saucepan, bring quinoa, chicken broth or water to a boil. Reduce heat and simmer for 18-20 minutes, or until the quinoa is tender.
  3. In a large bowl, combine diced bell peppers, zucchini, red onion, garlic, olive oil, lemon juice, oregano and basil. Season with salt and pepper, to taste.
  4. Stir in cooked quinoa and toss to combine.
  5. Serve the grilled chicken breast with a generous portion of the quinoa and vegetable mixture on the side.

This dish is healthy and easy to make and it’s packed with protein, fibre, and vitamins. The quinoa and vegetables give you a good balance of macronutrients, and the herbs give a great taste and aroma to the dish. It’s a great option for a healthy weeknight dinner.

Baked Cod with Tomatoes and Olives

Ingredients:

  • 4 cod fillets
  • Salt and pepper, to taste
  • 2 cups cherry tomatoes, halved
  • 1/2 cup kalamata olives, pitted and halved
  • 2 cloves of garlic, minced
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp dried oregano
  • 1 tsp dried thyme

Instructions:

  1. Preheat oven to 375°F (190°C). Grease a baking dish with olive oil or non-stick spray.
  2. Season the cod fillets with salt and pepper.
  3. In a large bowl, combine cherry tomatoes, olives, garlic, olive oil, lemon juice, oregano and thyme. Season with salt and pepper, to taste.
  4. Pour the tomato mixture into the prepared baking dish.
  5. Place the cod fillets on top of the tomato mixture.
  6. Bake for 20-25 minutes, or until the fish is cooked through and flaky.

This dish is a healthy and flavorful option for a weeknight dinner. The cod is a great source of protein, and the tomatoes and olives provide healthy fats, vitamins, and minerals. The herbs add great flavour to the dish. It’s a simple recipe that requires minimal prep time and easy cleanup. You can serve it with a side of steamed vegetables or a salad for a complete meal.

Spaghetti Squash with Turkey Meatballs and Tomato Sauce

Ingredients:

  • 1 spaghetti squash
  • Salt and pepper, to taste
  • 1 pound ground turkey
  • 1 egg
  • 1/2 cup breadcrumbs
  • 1/4 cup grated parmesan cheese
  • 2 cloves of garlic, minced
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh basil
  • 1 can (28 oz) crushed tomatoes
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 1 tsp dried thyme

Instructions:

  1. Preheat oven to 375°F (190°C). Cut the spaghetti squash in half lengthwise, scoop out the seeds, and place on a baking sheet. Season with salt and pepper, and bake for 30-40 minutes, or until tender.
  2. In a large bowl, mix together ground turkey, egg, breadcrumbs, parmesan cheese, garlic, parsley, and basil. Season with salt and pepper. Form the mixture into 1-inch meatballs.
  3. In a large skillet, heat olive oil over medium-high heat. Add meatballs and cook for 8-10 minutes, or until browned on all sides and cooked through.
  4. In a saucepan, combine crushed tomatoes, olive oil, oregano, and thyme. Season with salt and pepper. Simmer for 10-15 minutes, or until the sauce has thickened.
  5. Use a fork to shred the spaghetti squash into spaghetti-like strands.
  6. Serve the spaghetti squash with turkey meatballs and tomato sauce on top.

This dish is a low-carb and healthy alternative to traditional spaghetti and meatballs. The spaghetti squash provides a good source of vitamins and minerals, and the turkey meatballs are leaner than traditional beef or pork meatballs. The tomato sauce is packed with flavour and nutrition. This dish is a great option for those looking to reduce their carb intake or looking for a lighter version of spaghetti and meatballs.

Turkey and Vegetable Lettuce Wraps

Ingredients:

  • 1 lb ground turkey
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 onion, diced
  • 2 cloves of garlic, minced
  • 2 cups sliced mushrooms
  • 2 tbsp soy sauce
  • 2 tbsp hoisin sauce
  • 2 tbsp rice vinegar
  • 1 tbsp sesame oil
  • 1 tsp grated ginger
  • 1/4 cup chopped green onions
  • Salt and pepper, to taste
  • 1 head of lettuce (Iceberg or Butter lettuce)

Instructions:

  1. In a large skillet, cook the turkey over medium heat until browned. Drain any excess fat.
  2. Add bell peppers, onion, garlic, and mushrooms to the skillet. Cook until vegetables are tender.
  3. In a small bowl, mix together soy sauce, hoisin sauce, rice vinegar, sesame oil and grated ginger.
  4. Pour the sauce into the skillet with the turkey and vegetables. Stir to combine.
  5. Season with salt and pepper to taste.
  6. Remove from heat and stir in chopped green onions.
  7. Serve the turkey and vegetable mixture in lettuce cups.

This dish is a healthy and low-carb alternative to traditional meat and rice dishes. The lettuce cups provide a crisp and refreshing contrast to the flavorful turkey and vegetable mixture. The hoisin and soy sauce gives a good balance of sweet and savoury flavours. The sesame oil and ginger give a good aroma. This dish is perfect for a light lunch or dinner.

Slow Cooker Beef and Vegetable Stew

Ingredients:

  • 2 lbs beef chuck, cut into 1-inch cubes
  • Salt and pepper, to taste
  • 2 tbsp flour
  • 2 tbsp olive oil
  • 2 cloves of garlic, minced
  • 1 onion, diced
  • 2 cups beef broth
  • 1 cup red wine
  • 2 tbsp tomato paste
  • 2 tsp dried thyme
  • 2 bay leaves
  • 1 lb potatoes, peeled and diced
  • 2 cups sliced carrots
  • 2 cups sliced celery
  • 1 cup frozen peas

Instructions:

  1. Season the beef cubes with salt and pepper, and coat with flour.
  2. Heat olive oil in a large skillet over medium-high heat. Add the beef and brown on all sides, about 5 minutes.
  3. Transfer the beef to a slow cooker.
  4. Add garlic, onion, beef broth, red wine, tomato paste, thyme, and bay leaves to the slow cooker. Stir to combine.
  5. Add potatoes, carrots, and celery to the slow cooker.
  6. Cover and cook on low for 8-10 hours, or on high for 4-5 hours.
  7. Remove bay leaves and add frozen peas in the last 30 minutes of cooking.
  8. Taste and adjust seasoning with salt and pepper as needed.
  9. Serve with crusty bread or over mashed potatoes.

This hearty beef and vegetable stew is perfect for a cold winter night. The slow cooker does all the work for you, leaving you with tender beef and perfectly cooked vegetables. The red wine and beef broth give a rich and savoury flavour to the dish. This dish is a great way to use up any vegetables you have on hand. It’s a great comfort food and it’s easy to make. It can be a great option for a family dinner or a meal prep option for the week.

Tofu and Vegetable Stir-Fry

Ingredients:

  • 1 lb firm tofu, pressed and cut into cubes
  • 2 tbsp cornstarch
  • 2 tbsp vegetable oil
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 onion, sliced
  • 2 cups sliced mushrooms
  • 2 cloves of garlic, minced
  • 2 tbsp soy sauce
  • 2 tbsp hoisin sauce
  • 2 tbsp rice vinegar
  • 1 tbsp sesame oil
  • 1 tsp grated ginger
  • 1/4 cup chopped green onions
  • Salt and pepper, to taste

Instructions:

  1. Toss the tofu cubes in cornstarch, coating well.
  2. Heat oil in a large skillet or wok over medium-high heat. Add the tofu and stir-fry until golden brown and crispy, about 5-7 minutes. Remove from skillet and set aside.
  3. In the same skillet, stir-fry bell peppers, onion, mushrooms, and garlic until tender.
  4. In a small bowl, mix together soy sauce, hoisin sauce, rice vinegar, sesame oil, and grated ginger.
  5. Pour the sauce into the skillet with the vegetables. Stir to combine.
  6. Return the tofu to the skillet and stir-fry until heated through.
  7. Season with salt and pepper to taste.
  8. Stir in chopped green onions.
  9. Serve over rice or noodles.

This dish is a healthy, low-carb and vegan alternative to traditional meat and vegetable stir-fry. Tofu is an excellent source of protein, and vegetables provide an array of vitamins and minerals. The hoisin and soy sauce give a balance of sweet and savoury flavours. The sesame oil and ginger give a nice aroma. This dish can be prepared quickly and makes a great weeknight dinner. It can also be a great option for lunch or dinner.

In conclusion, reducing sugar intake is important for men’s health. Consuming too much sugar can lead to weight gain and an increased risk of developing conditions such as heart disease, type 2 diabetes, certain cancers, gout and non-alcoholic fatty liver disease. By making a conscious effort to limit the amount of added sugars in their diet, men can improve their overall health and reduce the risk of developing these and other health problems. This can be done by reading nutrition labels, avoiding sugary drinks and snacks, and opting for healthier alternatives such as fresh fruits and vegetables.

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