Easy low-carb lunch idea!

What to fix your girlfriend for lunch when she can't eat carbs?

Don't worry - this low carb lunch can be quick and easy to fix. And there's an essential ingredient that I share in today's video makes this meal rock!

Low carb meals are important for anyone who wants to eat healthy. Current medical research shows that it's the key to long term health. Especially for those who have been given a prediabetes diagnosis. 

If that's you, or you want to make sure that you don't become part of the growing prediabetes epidemic, grab a seat. We're about to uncover some truths about healthy eating!

This low carb meal can be made quickly - and you can substitute almost anything to make a yummy lunch!

Low Carb Quiche + Refrigerator Roundup Slaw

Quiche Crust Recipe

3/4 C Coconut Flour

1/2 C melted butter (or other oil)

2 eggs

Whisk together melted butter + eggs and add to coconut flour. Mix until a soft dough is formed. Put into 8" pie pan & press into shape.

Quiche Filling

1/2 yellow onion, saute until soft

1/2 C sundried tomato

1/2 C chopped cooked chicken breast

1/2C shredded cheddar cheese

1/2C cooked broccoli, chopped small

5 eggs, whisked

Combine ingredients (except cheese and eggs) in pie crust. Then pour whisked eggs over ingredients and top with grated cheese.

Place in 375 degree oven and bake for 30 minutes or until egg mixture is firm.

NOTE:Use your creativity and substitute any ingredients you choose!

Refrigerator Roundup Slaw

Here's where things can get creative. Use any winter green in your refrigerator - kale, chard, spinach or cabbage for example. Add any of the following: nuts, seeds, fruit, avacado, pickles - your creative choice. The sky is the limit!

Slaw dressing

1T mayo

1/2t salt

2T vinegar

1T dijon mustrd

Toss your slaw choices with this simple + basic dressing and serve up a nutritious low carb slaw that your lunch guest will love!

Want more? Join me in my free Facebook group Prediabetes Cafe and become part of a growing community of eaters using their forks to stay healthy!

Prediabetes Friendly Pie Crust

Cutting the carbs is key to managing prediabetes.

prediabetes pie crust recipe

My favorite prediabetic friendly pie crust recipe!

Working hard to manage your blood sugar? Then try this recipe that tastes great & won't send your blood sugar to the moon.

Managing your prediabetes diet can sometimes be downright difficult.

Your health care professional likely recommends reducing the amount of carbohydrates consumed. Unfortunately, a low carb diet can sometimes feel tiresome & lonely...and you can find yourself missing comfort foods like bread, pasta, pizza, muffins, chips....

Sometimes you just need to feel like there's something you can actually eat - that tastes good & won't send your blood sugar levels soaring to the moon.

That's where this simple pie crust recipe comes in handy. It uses coconut flour as a main ingredient - low in carbs & high in flavor. Along with butter & egg, this pie dough does the job in satisfying cravings.

I like to fill it with prediabetic friendly ingredients - savory things like eggs, cheese, veggies, bacon & spices to create a main entree for breakfast or dinner. 

Quick to make - this recipe just needs your creativity to turn it into something amazing


Prediabaetic Friendly Pie Crust

  • 1/2 C coconut oil or butter
  • 2 eggs 
  • 1/4 t salt
  • 3/4 C coconut flour

In a small bowl, stir together oil & egg until combined. Add liquid mixture to coconut flour & mix until well combined.

Roll crust into shape between 2 pieces of parchment paper and lift into pan. Or, easier still, press it into shape in pie or tart pan. Then add filling - bake at 350 degrees and enjoy!

ready to do something about your prediabetes today?

managing your blood sugar... (1).jpg

How to make apple cider vinegar (and why you should)


Apple cider vinegar

You might know it by name, but do you invite it to dinner? Regularly?

(SPOILER ALERT - ACV is a rock star when it comes to high blood sugar)

Reliable research shows that vinegar, especially homemade vinegar, can help your body avoid spikes in blood sugar at mealtimes.  

Good to know.

Especially if you're one of the growing number of people who find themselves with a high blood sugar condition called prediabetes. And with figures like 1 out of 3 people with the disease, it is quickly becoming the next public health crisis.

(I should know - I'm one of those three. You?)

But that's another blog post....

Today, let's focus on the homemade vinegar part of the research findings. Because homemade vinegar is the best kind to put on your spoon! 

Whether you use it for salad dressings & sauces, or make a fizzy tonic worthy of any pre meal ritual, ACV is your friend!  

Here's a quick class that shows you how simple it is to make your own.

Want more?

I'm always happy to share what I know - so it's easier to add more real food to your busy life.

Join me in Glucose Girls, a Facebook group I'm hosting. We're managing our blood sugar with our forks! A great place to share the journey, get inspired & learn a thing or two about pre diabetes. 

See ya there!

Do THIS before switching to real food

Are you a healthy eater?

It might surprise you that even if you’re consuming a diet of real food - whole grains, veggies, fruits - you can still be missing the mark when it comes to what you should be eating.

Recently, after a routine blood test to rule out another issue, I discovered a surprising result of my real food diet.

And I want to share it with you so you can avoid the mistake I made.

Did you know that it is estimated that 1 out of 3 people suffer from pre diabetes? That’s a condition where blood glucose levels are higher than normal, but not high enough to be classified as full-blown diabetes.  

 A simple A1C blood test - a measurement of the average glucose levels in your blood - is a reliable indicator of this condition. It can easily be done by your health care professional.

Then once you know your levels, it’s SUPER helpful to develop a food plan. Because it's possible to reverse the effect of high blood sugar by changing your diet.

A food plan is a list of foods that your body can digest without sending your blood sugar levels to the moon! A food plan will be one of your keys to success on your journey to health with real foods.

Since we are all unique - and our bodies may process foods differently - it’s essential to know which foods work for you and which ones raise your blood sugar levels.

Some of these insights can come from your doctor, but most of it will be your job to figure out.

I found helpful information in the book Blood Sugar Solutions by Mark Hyman, MD.

This is a great resource that I use often. It boils high blood sugar down to a simple concept - you can control your health with your fork. PLUS it helps you create a food plan that works.

Need more? Join my Facebook group Glucose Girls with Tess Hoke. We’re managing our blood sugar with our forks. And creating a warm community that can support & educate you. Plus, you’ll begin to create a strategy that can help you take your food plan and implement it into your daily life.

Get started today with my Real Food Formula - this free download can help you begin to turn your food plan into a workable strategy and avoid mealtime meltdowns. Because it’s one thing to know what foods to eat. It’s another to make that list work in your busy life.