Diabetes Meal Plan- Spring Edition from NEW Diabetes eCookbook!

Friday, March 29, 2019
Finally! The weather is starting to get warmer, and the produce is fresh. This is the time of year that we begin to dream of sunlighted evenings on the porch, enjoying fresh and simple meals. Luckily for you, this post is all about meal planning. Let's dig in for a yummy recipe that is diabetic-friendly and can be enjoyed by the whole family!

As today is officially Diabetes Alert Day, we are honoring the day with diabetes recipes and the release of our ALL NEW eCookbook (details below). Shelby Kinnaird, our partner for the eCookbook, the Diabetic Foodie, has provided incredible recipes that are served up on Livliga all over our blog. Today, we are sharing with you the cream of the crop (no pun intended!) to get started on a healthy and happy spring! This recipe is from our new eCookbook, Living Life to the Fullest with Diabetes, which premieres TODAY.

Pesto Chicken Salad with Grapes (gluten-free)

One way to lighten up your favorite stand-bys is to use plain yogurt instead of mayonnaise or sour cream. Here’s a zesty take on chicken salad that’s bursting with basil, carrots, and grapes. Try serving it in phyllo cups for an impressive appetizer.


  • 3 cloves garlic, peeled
  • 1 cup fresh basil leaves
  • 1⁄2 cup nonfat plain yogurt (not Greek-style)
  • 2 tablespoons white wine vinegar
  • 2 tablespoons extra-virgin olive oil
  • 1⁄2 teaspoon ground black pepper
  • 1⁄4 teaspoon kosher salt
  • 1⁄4 teaspoon sugar
  • Dash red pepper flakes
  • 12 ounces cooked chicken breast, shredded
  • 1 cup coarsely shredded carrots (about 2 large)
  • 1 cup seedless red grapes, halved lengthwise
  • 2 scallions, thinly sliced


  1. Preheat oven to 375°F.
  2. Make the dressing: In a food processor fitted with a steel blade, drop the garlic through the feed tube while the processor is running. Stop the motor and add the basil, yogurt, vinegar, oil, pepper, salt, sugar, and red pepper. Blend until the ingredients are well incorporated and the dressing is creamy.
  3. Make the salad: In a large bowl, place the chicken, carrots, grapes, and scallions. Gently toss. Add the dressing and toss again. Serve immediately or refrigerate.


  • 170 calories, 6g fat (1g saturated), 167mg sodium, 10g carbohydrates, 1g fiber, 7g sugars, 18g protein


  • This recipe takes only 10 minutes to prep and serves 6.
  • Make-Ahead Tip: Cook the chicken and make the dressing ahead of time.
  • Make It a Meal: Serve with Sourdough Toast, Steamed Broccoli, and Iced Tea with Lemon.

This recipe and so many others are featured in our NEW and FREE eCookbook. Download your copy today!

Get Your FREE Download of Our Living  Life to the Fullest with Diabetes eCookbook 

Monday Motivational Meal

Monday, March 25, 2019

Craving a Comfort Food dinner but also want it to be healthy? Try out this All American Meatloaf recipe, which includes Homemade Barbecue Sauce with Smashed Potatoes and Dilly Carrots served up on our Vivente dinner plate!

Give this recipe a try!

Monday Motivational Meal

Monday, March 18, 2019

This meal is a sneak peak of the meals and recipes in our NEW and FREE Diabetes eCookbook launching on #DiabetesAlertDay . We partnered with Shelby Kinnaird, AKA The Diabetic Foodie, to offer this fresh and delectable recipe ebook. This meal is served up on our Vivente dinner plate. Want more info? Check out another recipe she's cooked up on our blog.

Try her DELECTABLE recipe served up right-sized on Livliga!


Bariatric Plate: Spring Meal Planning

Friday, March 15, 2019

This week we are delighted and honored to have Rose Archer, the founder and chef of True You Food, join us as a guest blogger. She shares with us a wonderful springtime menu. Enjoy the visual inspiration and the step-by-step she shares to make your meal making...fun, doable and very tasty! Enjoy! And Live vibrant!

Spring Chicken Dinner

Spring is such an exciting time! I live in the Northwest, and I am always chomping at the bit for spring to come knowing summer will be close behind. Spring is the beginning of new growth, both in my yard and in my heart. As more fresh produce begins to show up at the grocery store and the farmers market opens I start to feel restless and want to clean closets and try out new recipes; recipes that are fresh and light unlike the heavy stews of winter.

This Spring Chicken Dinner (Ha!) is a perfect way to wake up your taste buds. It is a complete dinner composed of multiple recipes from the True You Food bariatric recipe library. Thinly sliced moist poached chicken breast is served over a spread of fresh, bright green pea and parsley hummus. You then top the chicken with a tangy cucumber dill yogurt sauce and serve it all with a side of lemon-scented quinoa. Yum!

The whole meal is very high in protein as there is protein in every part of this dinner! Obviously, the chicken is high in protein, but the hummus has protein from the sesame tahini, the yogurt in the sauce adds a good amount of protein and quinoa is the highest protein grain out there. Awesome!

There are fresh veggies and herbs tucked into everything, which adds so many nutrients and minerals without even trying! It's also incredibly moist which makes it ideal for post weight loss surgery. Every recipe can be made in advance and enjoyed alone as well, but they taste so delicious all together!

This dinner is a cinch to plate when you use Livliga's Just Right Set® plates. The circles on the plate allowed me to know precisely how much hummus to spread out and the small circle helped me portion the lemon-scented quinoa. I also used the very cool LivSpoons to easily portion ⅛ cup of quinoa into a perfect cute mound that fit perfectly onto the plate.

Fresh Pea + Parsley Hummus 


  • 1 ⅓ cups defrosted green peas 
  • ½ cup tahini 
  • ½ cup warm water 
  • 2 tablespoons olive oil 
  • 3 tablespoons lemon or lime juice 
  • 2 cloves garlic, rough chopped 
  • ½ cup flat leaf parsley, rough chopped 
  • 1 teaspoon salt


I make this in a small food processor.
  1. Add all the ingredients to the bowl of the processor. Turn on and let it run till the consistency is completely smooth. You will have to stop it every minute or so and scrape the sides down.
  2. The processing time will take about 5 minutes in total.
  3. If you like your hummus a little thicker, you can start with 1/3 cup of water and see if you like the consistency. The hummus can be stored in your fridge for a week. 
  4. Feel free to swap out the parsley for other fresh herbs, like dill, cilantro or basil. This makes 2 cups. 

Here are links to the other recipes in True You Food’s Bariatric Recipe Library:

Lemon Scented Quinoa



  • ½ cup dry white quinoa 
  • ½ teaspoon olive oil 
  • 1 cup bone broth, any flavor (I usually use chicken)
  • Zest of 1 large lemon 
  • Juice of the same lemon 
  • ¼ teaspoon salt


An important thing to know about quinoa is that it has a bitter oily outer layer called saponin. This is a natural defense to ward off birds from eating this nutritious and tasty seed. Most commercially sold quinoa removes the saponin before they sell it but if your quinoa tastes bitter, then you will need to give it a good rinse in warm water before cooking. I do this in a fine mesh strainer so that I don’t lose the tiny seeds down my sink drain!

  1. If you have rinsed your quinoa, then the first step is to put the wet quinoa in a small pot and over medium heat stir till the quinoa is dry. 
  2. Add the olive oil and continue stirring till the quinoa begins to smell toasty. You will not see a significant visual change in color, but it will smell toasted when you smell it closely.
  3. Next add the broth, lemon zest, lemon juice, and salt. 
  4. Bring the broth to a simmer. 
  5. Reduce heat to low, cover pot and let cook on a low simmer till all the water is absorbed and the quinoa is soft. This will take about 15 minutes.
  6. Turn off heat and let the quinoa sit for 5 minutes. 
  7. Fluff with a fork and enjoy. Cooked quinoa can be stored in the fridge for a week.
Note: You can skip the toasting step to save on time, and you can use water instead of broth.

Guest Blogger Bio

Rose Archer is the founder and chef of True You Food. A medically-inspired, chef-taught culinary video series that teaches post weight loss surgery patients how to cook healthy food that they'll love. With over 100 videos and 85 worksheets in a 10 module program, you will learn to be confident in the kitchen, love what you're eating and never diet again!

Monday Motivational Meal

Monday, March 11, 2019

Weight Management may be as simple as paying attention to our portions. This delicious meal comes straight from Lisa Young 's new book, Finally Full, Finally Slim, where she provides a 30 day plan and recommends Livliga as a "portion prop" to help you succeed! This meal is served up on our Halsa dinner plate!


Portion Control Plates, The Key To Weight Control Success!

Friday, March 8, 2019

Jane Brody of the New York Times recently wrote an article entitled, “For Real Weight Control, Try Portion Control.” More and more we are finding that the road to our good health is by using the age-old technique of portion control.  Science is confirming this and those that have succeeded in losing weight and keeping it off affirm that there is no magic, and the key is to be mindful every day and at every meal. The famous actress, Kathy Bates, is a great example. Recently on GMA she stated that her over 50 lbs. weight loss success was due to mindfulness.

With all the distractions we have, it is not easy to be mindful. Those that have been successful change their environment to support them in being mindful and right sizing what they eat. The first is to eliminate the distractions and create a designated time and place for eating. The most important is to find the tools that work for you to help you maintain mindfulness. To be successful, our choices have to be doable, repeatable and sustainable.

Livliga is a proven mindful tool to help create an inviting food environment that guides you to serve up right-sized portions and balanced meals in a way that is doable, repeatable and sustainable. When it comes to portion control, Dr. Lisa Young is an expert. In her brand new book, Finally Full, Finally Slim, she walks you through the process of becoming mindful. An important part of what she talks about is what she calls “portion props.” She mentions Livliga and our suite of products multiple times. Clearly Livliga is a tool you want in your toolbox.

For long-term success it is a must that we find a way to right size what we eat. Equally important is that when we serve up right-sized portions that they appear to us as plentiful so we can feel satisfied at the end of a meal. If we don’t feel satisfied what will we end of doing?...eating more, of course!  That is why the psychology of eating and mindfulness is as important as using portion control and right-sizing what we eat.

Livliga is all about mindful eating and portion control. Not only do we have portion control plates, we also have portion control bowls, mugs, side plates, wine glasses, beverage glasses, serving spoons with measurement, serving bowls and so much more! And there is psychology built in so you can feel satisfied at the end of your meal! We make portion control doable, repeatable and sustainable. Find out more about how we do it by downloading our free ebook that walks you through the science and psychology.

Learn More About the Psychology That Makes Livliga so Effective

Monday Motivational Meal

Monday, March 4, 2019

For those who like to reboot their metabolism the Whole30 program can be ideal. We took the challenge! The food you fix, thanks to Melissa Hartwig is wholesome, visually appealing, and satisfying. This meal came straight out of her Whole30 Cookbook and is served up on our Halsa plate!

Want Some More Whole30 Inspiration Served Up Right-Sized? Click here!


What People Really Think of Livliga

Friday, March 1, 2019

The Adventures of a Healthy Lifestyle Start Up take us in many directions. Building a company from the ground up also provides for many life lessons. When you are a creator, developer, and manufacturer of a retail product you have to be open to receive feedback, learn from it, and glean key points to help you improve your product and processes. We have asked for feedback from our customers, health experts, other businesses, and those we gathered for focus groups. We always learn.

Here are some of our “pearls of wisdom” we wanted to share with you from the people who really use our product, those who are the professionals in the healthcare field with expertise to share, and those who live with a variety of health conditions who have a specific point of view.

What People say about Our Healthy Lifestyle Product who use it:

What the Professionals say about our Portion Control Product:


What People say about our Go-To Diabetes Portion Plate who are Living with Diabetes:

What People say about our Just Right Set® bariatric dishes who are part of the Bariatric Community:

Everybody seems to be Loving our LivSpoons:


Feedback we received about our Children’s Line, Kidliga:

What the Press says (Jenna Bush and Hoda Kotb, actually!):

These are just a few examples of what people think about Livliga. We have discovered we are helpful to so many people with a variety of needs and health concerns. Whether young or old we have products ready to be used to help people live as their healthiest selves. Because of this important feedback we have developed new product like the Just Right Set® bariatric dishes and flatware. We are also adding new sizes to our LivSpoons to better meet the needs of those living with diabetes, those in the bariatric community, as well as those who cook and bake at home. We do listen. We do learn. And we act on the feedback we receive.

We now have people who have used our product for a few years. There is nothing better than hearing from our customers how they continue to love Livliga and what more they would like to see from us. It is helping us remain relevant and grow!

Learn More About the Science & Psychology That Make Livliga Plates so Effective