Looking at ways to naturally boost the GLP-1 hormone without injectable drugs, we focus on delicious recipes that incorporate two hormone-boosting ingredients: berries and broccoli.
Adjusting your diet can be helpful in naturally increasing your GLP-1 levels. Fiber-rich foods like broccoli slow down digestion, allowing nutrients to be released more slowly into your intestines and system. This triggers sustained GLP-1 production and helps you feel fuller for longer.
Foods rich in polyphenols are another great option for naturally increasing GLP-1 in the body. These compounds prompt gut cells to produce more GLP-1 and promote good gut bacteria that in turn boost GLP-1. Foods rich in polyphenols include berries, broccoli and ginger.
Here are some of our favorite recipes for naturally boosting the GLP-1 hormone:
Berry recipes:
Muffins with mixed berries
By Amy Chaplin
So easy, quick and delicious!
- 2 tablespoons of chia seeds
- ½ cup almond milk
- ⅓ cup cornmeal
- 1 ½ cups oat flour (flour oats in blender)
- 1 tablespoon of baking powder
- ½ cup almond
- Zest from 1 orange
- ½ cup orange juice
- ⅓ cup olive oil
- ⅓ cup maple syrup
- 1 tablespoon of vanilla
- ¼ teaspoon sea salt
- 2 cups blueberries
Preheat oven to 350 F. Line 10 lined muffin cups (grease paper is great). In a medium bowl, combine the chia seeds and almond milk and let sit for 10 minutes to thicken. In another bowl, mix the oat flour, cornmeal and almonds.
To the chia seed mixture, add orange zest, orange juice, oil, maple syrup and salt and mix. Add the dry ingredients and mix briefly. Fill muffin cups with batter to the top. Bake until toothpick inserted into center comes out clean, about 30-35 minutes.
Spinach, quinoa and raspberry salad
From Healthy Happy Vegan Kitchen
Not complicated and so good!
- 5 cups chopped fresh spinach
- 1 cup cooked quinoa
- 1 cup blueberries
- 1 tablespoon fresh lemon juice or balsamic vinegar
- 2-3 tablespoons of extra virgin olive oil
- 1 teaspoon maple syrup
- ⅛ teaspoon (pinch) of fresh grated ginger
- Pinch of sea salt and ground black pepper
- Lemon slices for garnish
- Glazed Almonds (⅓ cup sliced or chopped almonds + 2 tablespoons B grade maple syrup)
In a salad bowl, toss spinach, quinoa, berries, lemon juice, oil, maple syrup, salt and pepper. In a dry pan over high heat, toast the almonds, stirring frequently. Pour over the maple syrup and mix. Once the syrup begins to bubble, remove the pan from the heat. Leave to cool and place on top of the salad.
Broccoli Recipes:
Broccoli & Cashew Stir Fry
By Amelia Freer of Cook. Cultivate. Shine.
- 1 teaspoon olive oil
- 1 head of broccoli, broken into pieces
- ½ cup cashews, soaked in water for at least 6 hours
- ¾ cup ginger, peeled and thinly sliced
- A good dip of coconut aminos or tamari or soy sauce
- Sea salt
- Optional: chili flakes for seasoning
In a pan over medium heat, melt 1 tsp. of the oil. Add the broccoli and 2 tablespoons of water. Cook over medium heat until the broccoli is tender. Add the cashews, ginger and coconut/tamari aminos to the pan. Fry for 3-4 minutes so that the broccoli is still crispy. Easy peasy. Add chunks of tofu, cooked chicken, or other protein for a meal.
Healthy seven layer salad
Perfect for hot summer nights. Easy to throw together, cold and crunchy and complex!
- Siver lettuce
- Next, thinly slice the purple cabbage and chopped broccoli
- Then layer avocado slices
- Grate zucchini, carrots, yellow squash, radish
- Add the cabbages
- Then add garbanzo or white beans
- Then add nuts and seeds of your choice
Layer vegetables on top of greens. Finish with a hearty dollop of vinaigrette. This salad works well with both of the dressings listed below.
Chili-lime salad dressing
From wholefully.com
- Zest and juice of 2 limes (about 4 tablespoons of juice and 3 teaspoons of zest)
- 1/4 cup red wine vinegar
- 1 tablespoon soy sauce
- 1 tablespoon of honey
- 1/3 cup extra virgin olive oil
- 1 clove garlic, minced OR 1 teaspoon garlic powder
- 1/2 teaspoon red pepper flakes
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- Honey Mustard Salad Dressing
- From wholefully.com
- 1/4 cup Dijon mustard
- 1/4 cup honey
- 1/4 cup apple cider vinegar
- 1/4 cup extra virgin olive oil
- 1 teaspoon of salt
- 1/4 teaspoon black pepper
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