From Ben's Kitchen · Salem, Oregon

Good Food, Steady Blood Sugar

A growing collection of vegetarian, egg-free, diabetic-friendly recipes — every dish comes with steps, estimated calories, and glycemic index. Cooked with love, shared with friends.

See the full menu → North Indian →
100% VegetarianNo EggsLow-GI FocusEasy to Make
Paneer tikka skewers

North Indian Snacks & Meals

Cheelas, chaats, makhana, paneer tikka, and comforting one-pot meals from the North Indian kitchen.

9 recipes →
Hummus with vegetable sticks

World Tour

Easy favorites from the Mediterranean, Mexico, Italy, Japan, and beyond — same friendly rules, new flavors.

10 recipes →
Layered yogurt, berry and walnut parfait

Desserts

Chia pudding, avocado chocolate mousse, almond shortbread and two Indian sweets. Egg-free, and none of them lean on sugar.

8 recipes →
Cheese and nuts in a travel container on an airplane tray table

Travel Snacks

Dry, sturdy, quiet snacks you can make the night before and eat on the plane, plus the TSA rules that decide what you can bring.

8 recipes →
Masala chai in a clay cup with whole spices

Drinks

Masala chai, chaas, nimbu pani, lassi and turmeric milk. Unsweetened, and better for it.

8 recipes →
Deep green spinach and walnut soup in a rustic bowl

Stress Busters

Eight things worth making in a hard week. Built on steady blood sugar, which is the part of the food and mood story that actually holds up.

8 recipes →