Recipes for Naturally Boosting the GLP-1 Hormone

Looking at ways of naturally boosting the GLP-1 hormone without injectable drugs, we’re focusing on delicious recipes incorporating two hormone-boosting ingredients: berries and broccoli.

Adjusting your diet can be helpful to naturally increase GLP-1 levels. High-fiber foods, such as broccoli, slow down digestion, allowing for a slower release of nutrients into your intestines and system. This triggers sustained production of GLP-1 and helps you feel fuller longer.

Polyphenol-rich foods are another great option for naturally increasing GLP-1 in the body. These compounds urge the gut cells to make more GLP-1 and promote the good gut bacteria that in turn boosts GLP-1. Polyphenol-rich foods include berries, broccoli and ginger.

Here are some of our favorite recipes for naturally boosting the GLP-1 hormone:

Berry Recipes:

Mixed Grain Berry Muffins
From Amy Chaplin
So easy, fast and delish! 

• 2 tbsp chia seeds
• ½ cup almond milk
• ⅓ cup cornmeal
• 1½ cup oat flour (grind oats in a blender)
• 1 tbsp baking powder
• ½ cup almond meal
• Zest of 1 orange
• ½ cup orange juice
• ⅓ cup olive oil
• ⅓ cup maple syrup
• 1 tbsp vanilla
• ¼ tsp sea salt
• 2 cups blueberries

Preheat oven to 350 F. Line 10 muffin cups with liners (parchment paper ones are great). In a medium bowl, combine chia seeds and almond milk and let sit for 10 minutes to thicken. In another bowl, combine oat flour, cornmeal, and almond meal.

To chia seed mixture, add orange zest, orange juice, oil, maple syrup, and salt and stir. Add in dry ingredients and mix briefly. Fill muffin cups with batter all the way to the top. Bake until the toothpick is inserted in the center and comes out clean, about 30-35 min.

Spinach, Quinoa and Blueberry Salad
From Healthy Happy Vegan Kitchen
Not complicated and so good!

• 5 cups chopped fresh spinach
• 1 cup cooked quinoa
• 1 cup blueberries
• 1 tbsp fresh lemon juice or balsamic vinegar
• 2-3 tsp extra virgin olive oil
• 1 tsp maple syrup
• ⅛ tsp (pinch) of fresh grated ginger
• Pinch of sea salt and ground black pepper
• Lemon slices for garnish
• Candied almonds (⅓ cup sliced or chopped almonds + 2 tsp grade B maple syrup)

In a salad bowl, toss spinach, quinoa, berries, lemon juice, oil, maple syrup, salt, and pepper. In a dry skillet over high heat, toast almonds, stirring frequently. Pour in maple syrup and stir. Once syrup starts to bubble, remove skillet from heat. Let cool and place on top of salad.

Broccoli Recipes:

Broccoli & Cashew Stir Fry
From Amelia Freer of Cook. Nourish. Glow.

• 1 tsp olive oil
• 1 head broccoli, broken into florets
• ½ cup of cashews, soaked in water for at least 6 hours
• ¾ cup of ginger, peeled and finely sliced
• A good splash of coconut aminos or tamari or soy sauce
• Sea salt
• Optional: chili flakes for spice

In a frying pan over medium heat, melt 1 tsp. of oil. Throw in broccoli and 2 tbsp of water. Cook on medium heat until broccoli is tender. Add cashews, ginger and coconut aminos/tamari to the pan. Stir fry for 3-4 min so that broccoli is still crunchy. 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!

1. Sliver romaine lettuce
2. Then, thinly-slice purple cabbage and chopped broccoli
3. Next, layer avocado slices
4. Grate zucchini, carrots, yellow squash, radish
5. Add sprouts
6. Next, add garbanzo or white beans
7. Then, add nuts & seeds of your choice

Layer veggies over greens. Finish with a hearty dose 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 juice and 3 teaspoons zest)
• 1/4 cup red wine vinegar
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1/3 cup extra virgin olive oil
• 1 clove garlic, finely 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 salt
• 1/4 teaspoon black pepper

For more recipe ideas and tips, follow Healthy Nest Nutrition on Instagram.