2 quick lunch recipes that maintain blood sugar

Looking for foods to improve your blood sugar? These two recipes pair perfectly together.

Adding more omega-3–rich seafood to your diet can be as simple as packing a tuna sandwich for lunch. We've put it on rye bread, which can actually help lower your blood sugar.

Preparation time: 15 minutes. Serves 2.

Ingredients:

• 150 ml (2/3 c) shredded carrot (1 medium)
• 10 ml (2 tsp) lemon juice
• 10 ml (2 tsp) extra-virgin olive oil
• 15 ml (1 tbsp) chopped scallion
• 15 ml (1 tbsp) chopped fresh dill or parsley
• 0.5 ml (1/8 tsp) salt, or to taste
• 1 can (85 g/3 oz) water-packed chunk light tuna, drained and flaked50 ml (1/4 c) finely chopped celery
• 30 ml (2 tbsp) reduced-fat mayonnaise, divided
• 4 slices rye or pumpernickel bread
• 4 lettuce leaves, rinsed and dried

1. Combine the carrot, lemon juice, oil, scallion, dill (or parsley) and salt in a small bowl. Toss with a fork to mix.
2. Mix the tuna, celery and 15 millilitres (one tablespoon) of the mayonnaise in a small bowl. Spread the remaining mayonnaise over the bread slices. Spread half of the tuna mixture over two of the bread slices. Top with the carrot salad and lettuce. Set remaining bread slices over filling. Cut each sandwich in half.

The sandwiches will keep, well wrapped, in the refrigerator or a cooler packed with ice packs for up to one day.

Per serving: 303 calories, 17 g protein, 38 g carbohydrates, 5 g fibre, 9 g total fat, 2 g saturated fat, 13 mg cholesterol, 758 mg sodium.

You can't have a picnic without coleslaw, but the traditional version is drowned in a fatty, overly sweet dressing. Our version uses yogurt enriched with olive oil, a good fat, instead of mayonnaise.

Preparation time: 20 minutes. Serves 6.

Ingredients:

• 75 ml (1/3 c) nonfat plain yogurt
• 20 ml (4 tsp) Dijon mustard
• 20 ml (4 tsp) apple cider vinegar
• 20 ml (4 tsp) extra-virgin olive oil
• 7 ml (1 1/2 tsp) sugar
• 2 ml (1/2 tsp) caraway seeds or celery seeds
• 1 ml (1/4 tsp) salt
• 1 ml (1/4 tsp) freshly ground pepper
• 400 g (4 c) shredded green cabbage (1/2 medium)
• 250 ml (1 c) grated carrots (2 to 4 medium)

1. Whisk the yogurt, mustard, vinegar, oil, sugar, caraway seeds, salt and pepper in a small bowl until smooth.
2. Combine the cabbage and carrots in a large bowl. Add the dressing and toss to coat well.

The coleslaw will keep, covered, in the refrigerator for up to one day.

Per 175 millilitres (3/4 cup) serving: 63 calories, 2 g protein, 7 g carbohydrates, 2 g fibre, 4 g total fat, 1 g saturated fat, 0 mg cholesterol, 141 mg sodium.

Combined, these two recipes make a delicious lunch that can help your blood sugar levels stay stable. Make them ahead of time and you'll have a handy and portable lunch.