Holiday Harvest Bowl: A Warm, Balanced Meal for Blood Sugar Control

A cozy, seasonal recipe that keeps you full, steady, and satisfied during the holidays.

The holidays are a joyful time, but they can also be stressful—especially if you’re trying to manage Type 2 diabetes or keep your blood sugar steady. Large meals, irresistible desserts, late nights, and extra stress can easily throw your glucose out of balance.

But here’s the good news: you can enjoy the flavors of the season without feeling deprived or overwhelmed.
This Holiday Harvest Bowl is warm, colorful, delicious, and nourishing. It’s packed with fiber, healthy fats, and protein—the exact combination that helps keep blood sugar stable.

It’s also the perfect way to enjoy holiday ingredientswithout the sugar crash.

Recipe: Holiday Harvest Bowl

Blood Sugar–Friendly • High Fiber • Plant-Forward • Leftover-Friendly

Ingredients

For the Bowl

• 1 cup Brussels sprouts, halved

• 1 cup cubed butternut squash

• 1 cup kale or spinach, chopped

• ½ cup chickpeasorleftover turkey

• 1 tablespoon olive oil

• ¼ teaspoon sea salt

• ¼ teaspoon black pepper

• ¼ teaspoon garlic powder

• ¼ teaspoon smoked paprika (optional)

• 2 tablespoons chopped pecans or walnuts

For the Cranberry–Orange Vinaigrette

• 2 tablespoons olive oil

• 1 tablespoon apple cider vinegar

• 1 tablespoon sugar-free cranberry sauce or mashed fresh cranberries

• Zest from ½ an orange

• Pinch of cinnamon

• Optional: 1–2 drops stevia or monk fruit

Directions

1. Roast the vegetables

Preheat oven to425°F.
Toss Brussels sprouts and squash with olive oil, salt, pepper, garlic powder, and paprika.
Spread onto a baking sheet lined with parchment.
Roast for20–25 minutes, stirring once, until golden and tender.

2. Sauté your greens

Warm a skillet over medium heat.
Add chopped kale and a splash of water.
Cook for2–3 minutesuntil the greens soften but stay bright.

3. Warm your protein

In the same pan, warm chickpeas or leftover turkey.
Season lightly with salt and pepper.

4. Make the dressing

Whisk together olive oil, apple cider vinegar, cranberry, orange zest, and cinnamon.

5. Assemble your bowl

Place kale at the bottom.
Top with roasted vegetables.
Add your protein.
Drizzle with the cranberry–orange vinaigrette.
Finish with chopped pecans or walnuts.

Enjoy warm.

Why This Bowl Supports Healthy Blood Sugar

1. High in fiber

Brussels sprouts, squash, kale, and chickpeas deliver slow-digesting carbohydrates.
Fiber slows glucose absorption and helps prevent spikes.
(Reference: Harvard T.H. Chan School of Public Health – Fiber & Blood Sugar Control)

2. Balanced with protein and healthy fats

Turkey, chickpeas, nuts, and olive oil help stabilize appetite hormones and prevent cravings.
(Reference: ADA – Diabetes Meal Planning Guidelines)

3. Anti-inflammatory ingredients

Cranberries, dark leafy greens, and orange zest provide antioxidants that support insulin sensitivity.
(Reference: Journal of Nutrition – Antioxidants and Inflammation)

4. Low in added sugar

Using sugar-free cranberry sauce or fresh cranberries protects against holiday sugar spikes.

5. Holiday flavors without the crash

Warm spices, roasted vegetables, and bright citrus bring seasonal comfort—without heavy starches or sugary glazes.

Holiday Tip: Use This Bowl as Your Holiday Plate Blueprint

When you’re at a holiday dinner or party, try building your plate using this simple method:

• ½ plate non-starchy vegetables (greens, roasted veggies, salads)

• ¼ plate protein (turkey, chicken, fish, tofu, chickpeas)

• ¼ plate starchy vegetables (squash, sweet potato, whole grains)

• Add healthy fat (nuts, seeds, olive oil)

This simple plate method helps:

✔ Keep you full
✔ Reduce cravings
✔ Prevent blood sugar spikes
✔ Lower inflammation
✔ Support weight management

It’s a functional medicine–approved way to eat during the holidays—grounding, nourishing, and realistic.

Variations You’ll Love

You can make this bowl your own:

• Swap squash for roasted sweet potato

• Replace chickpeas with salmon or tofu

• Add cinnamon for more warmth

• Add pomegranate seeds for color

• Use spinach instead of kale

• Add quinoa for more fiber and plant protein

This is a bowl that works for everyone—plant-based eaters, meat eaters, and families.

How to Use This Recipe During the Holidays

Here are simple ways your members can use this bowl:

• Post-Thanksgiving reset— when you want something warm, light, and stabilizing
• Meal prep for busy weeks— it reheats beautifully
• A healthier holiday lunch— especially when surrounded by sugar
• A grounding meal when stress is high— warm foods calm the nervous system
• A travel-friendly dish— easy to pack and heat

Final Thoughts

The holidays can make blood sugar feel unpredictable—but they don’t have to.
Meals like this Holiday Harvest Bowl give your body the nourishment it needs while still letting you enjoy the comforts of the season.

Small choices make a big difference.
Balanced meals help improve energy, mood, digestion, sleep, and cravings—even during the busiest time of year.

If you want more simple, blood-sugar-friendly holiday recipes, join the Blood Sugar Reset Membership.
You’ll get guidance, coaching, and weekly support to help you stay steady all season.

👉Click here to learn more.

📚References

• American Diabetes Association. “Diabetes Meal Planning.” ADA.org

• Harvard T.H. Chan School of Public Health. “Carbohydrates & Blood Sugar.”

• Taylor R., et al. “Remission of Type 2 Diabetes.”Diabetologia.

• Diabetes Canada. “Remission of Type 2 Diabetes: Clinical Practice Guidelines.”

• American College of Lifestyle Medicine (ACLM). “Type 2 Diabetes Bill of Rights.”

• CDC ICD-10-CM 2025 Code Updates — E11.A