Our Balanced Home Kitchen Lifestyle

At home, the way we eat has always been about keeping things simple and balanced. But over time, our approach has shifted as life has changed. When my husband was diagnosed with type 2 diabetes, we started paying closer attention to meals that are gentle on blood sugar. At the same time, I’ve been focusing on hormone balance and reducing inflammation, which led us to cut back on dairy and choose foods that support overall gut health.

What started as a basic “eat well, feel good” philosophy has grown into a lifestyle that works for both of us — blood sugar-friendly, hormone-supportive, mostly dairy-free, but still full of flavor.

Core Principles (the gist)

• Blood sugar-friendly choices: We prioritize foods that keep energy steady — whole grains, fiber-rich veggies, lean proteins, and fruits in mindful portions.
• Hormone balance + gut health: Healthy fats (like avocado, olive oil, nuts, and seeds), along with colorful plants and protein, help support balance and digestion. Going mostly diary-free has also reduced inflammation and improved how we feel day-to-day.
• Flavor first: Food should be nourishing and exciting. Herbs, spices, citrus, and simple homemade sauces keep meals vibrant without lots of added sugar or heavy ingredients.

This Week in Our Kitchen

Here’s a peek into some of the meals we’ve enjoyed recently — simple, balanced, and always with flavor in mind.

Breakfast

🥑 Super Seeded Avocado Toast

One of my favorite go-to breakfasts is a slice of super seeded sourdough topped with mashed avocado, sprinkle of flaxseed, fresh homegrown tomatoes, and an egg (either over hard or scrambled). I pile on some arugula (wild rocket) and finish with a drizzle of sriracha mayo for a little kick. It’s quick, colorful, and packed with fiber, protein, and healthy fats to keep me fueled for the day.

🥞 Fluffy Whole Grain Pancakes

Serves: 4 (makes about 8-12 pancakes depending on size)

Ingredients:

• 1 cup whole wheat flour
• 1 tbsp baking powder
• 1/2 tsp cinnamon
• Pinch of salt
• 1 cup unsweetened almond milk (or your milk of choice)
• 1 egg
• 1 tbsp olive oil or melted coconut oil
• 1 tsp vanilla extract
• Optional: 1-2 tbsp pure maple syrup or honey (in batter) — I used sugar free golden syrup

Instructions:

1. In a mixing bowl, whisk together the flour, baking powder, cinnamon, and salt.
2. In another bowl, whisk almond milk, egg, oil, and vanilla (plus sweetener if using).
3. Pour wet ingredients into the dry and stir until combined (don’t overmix).
4. Heat a nonstick skillet or griddle over medium heat and lightly grease.
5. Pour batter into 3 small pancakes (it is a little thick so you will need to spread them out a little bit). Cook 2-3 minutes until bubbles form, then flip and cook an additional 1-2 minutes.
6. Serve warm with fresh fruit and a drizzle of pure maple syrup (I used sugar free golden syrup) or nut butter.

Why we love it: Whole grains bring fiber, coconut oil provides healthy fats, and the egg adds protein — the perfect combo for steady blood sugar.

Lunch

🥗 Mix-and-Match Meal Prep Bowls (Guide)

Base (pick one): quinoa, brown rice, farro, cauliflower rice, lettuce mixture

Protein (pick one): grilled or air fried chicken, turkey, salmon, shrimp, hard-boiled eggs, or roasted chickpeas

Veggies (pick 2-3 options): roasted zucchini, peppers, broccoli, carrots, spinach, cucumbers, cherry tomatoes, arugula (rocket)

Healthy fats/toppings: avocado, hummus, tahini drizzle, olive oil vinaigrette, nuts, or seeds

Why we love it: Endless variety with one prep session — plus balanced macros and hormone support in every bowl.

Dinner

🌿 Chicken Curry with Spinach over Brown Rice

Ingredients (serves 3-4):

For the chicken marinade:

• 1lb. or 500g chicken breast, cut into bite-sized pieces
• 2 tbsp plain unsweetened dairy-free yogurt
• 2 tsp of lemon juice
• 2 garlic gloves, minced
• 1 tsp fresh ginger, grated (I used ginger paste instead)
• 1 tsp curry powder
• 1/2 tsp ground cumin
• 1/2 tsp paprika
• 1/2 tsp turmeric
• 1/2 tsp ground coriander
• 1/2 tsp chili powder (optional)
• Pinch of salt

For the sauce:

• 1 tbsp avocado oil or olive oil
• 1 medium onion, finely chopped
• 3-4 fresh tomatoes (chopped or blended)
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, minced (I used ginger paste)
• 2 tsp curry powder
• 2 tsp garam masala
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tsp ground coriander
• 1 tsp turmeric
• 1 cup light coconut milk (unsweetened)
• Squeeze of lemon juice
• 1 tbsp of plain dairy yogurt (if you’d like a creamier finish)

1. Marinate the chicken (optional but recommended): In a bowl, mix the chicken with all of the ingredients listed in the marinade section above. Let sit for 20-30 minutes (or overnight).
2. Cook base: Heat oil in a pan. Add the onion, sauté until soft and then add the chopped/blended tomatoes and the seasonings listed (except the garam masala) in the sauce section above. Cook until the tomatoes break down (5-7 minutes).
3. Add chicken: Stir in the marinated chicken. Cook until lightly sealed.
4. Make it saucy: Pour in the coconut milk, and let simmer on low heat for 15-20 minutes, until chicken is fully cooked and sauce thickens.
5. Finish: Stir in the garam masala and a squeeze of lemon juice. Taste and adjust seasoning. Add the tbsp of yogurt if you’d like a creamier finish. I also added a handful of spinach at the end for some extra fiber.
6. Put it all together: Serve chicken curry over top of your rice of choice (we use brown rice) and then top with cilantro (coriander) or green onion (I used my homegrown spring onion).

Why we love it: Creamy unsweetened coconut milk adds a healthy fat for hormone and blood sugar balance, the spinach brings fiber and antioxidants, and pairing it with whole wheat rice keeps blood sugar steady while still feeling cozy and satisfied. And can we talk about how much flavor there is in this dish?!

Dessert

🥳🧁 Vanilla & Chocolate Cupcakes

Base Batter (makes 12 cupcakes total)

• 3/4 cup whole wheat flour
• 1/2 cup oat flour (blend oats into fine flour)
• 2 tbsp coconut flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• Pinch of salt
• 3 large eggs
• 1/3 cup coconut oil (melted & cooled)
• 1/2 cup erythritol (or monk fruit sweetener)
• 2 tsp vanilla extract
• 1/2 cup unsweetened almond milk (or other milk of choice)

Method

1. Preheat oven to 175ºC (350ºF). Line a 12-hole muffin tin with liners.
2. Mix dry ingredients (whole wheat flour, oat flour, coconut flour, baking powder, baking soda, salt).
3. In another bowl, whisk eggs, coconut oil, erythritol, vanilla, and almond milk until smooth.
4. Combine wet + dry ingredients gently until just mixed.
5. Split batter in half into two bowls:
   • Vanilla half: leave as is.
   • Chocolate half: mix in —> 2 tbsp unsweetened cocoa powder + 1-2 tbsp almond milk (balance dryness from cocoa).
6. Divid between cupcake liners (should make 6 vanilla + 6 chocolate).
7. Bake 18-22 minutes, until a toothpick comes out clean.
8. Cool fully before frosting

Light Coconut-Yogurt Frosting

• 3/4 cup chilled light coconut cream (unsweetened)
• 1/4 cup sweetened dairy-free yogurt (a thick one works best which I did not have)
• 3-4 tbsp powdered erythritol (or monk fruit sweetener)
• 1 tsp vanilla extract
• 1 tsp cornstarch or 1/2 tsp xanthan gum (optional, for extra stability)

Method

1. Chill everything: coconut cream overnight; yogurt, mixing bowl, and beaters for at least 10 minutes in the freezer.
2. In the cold bow, beat coconut cream for 1-2 minutes until fluffy.
3. Add yogurt, sweetener, vanilla, and (if using) cornstarch/xanthan gum.
4. Whip 2-3 minutes until thick and smooth.
5. Taste and adjust sweetness if needed.
6. Chill frosting for 30-60 minutes to firm up before frosting cupcakes.

Why we love it: A fun, celebratory treat that proves balanced eating isn’t about restriction — these cupcakes are sweet enough to feel special, but made with simple swaps that are easier on blood sugar and gentler on digestion.

Closing Note

This little collection of meals and treats is a snapshot of our day-to-day at-home lifestyle — simple, nourishing and focused on balance. Most of the time, we stick to meals that support steady energy, hormone health, and overall wellness. But we also make space for indulgences, because life is about enjoying the sweet moments too. For us, it’s not about perfection — it’s about building a way of eating that feels good, is sustainable, and still leaves room for celebration.

What does balance look like in your kitchen? 🥑🥗🧁