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diabetic friendly recipes

Luminous_Rose

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I suppose it depends what you are looking for?

I know not every diabetic is the same, but here are some ideas:

-Salads
These can be so diverse and uniquely made. Romaine lettuce, a few carrot shreds, walnuts, cherry tomatoes, and a vinaigrette can go a long way.

-Zucchini or Yellow Squash noodles
These are easier with a veggie spiral slicer to make noodles. You can also make thicker shreds with a vegetable peeler. You can eat them raw, boil them, sauteé them, flavor them however you like! Generally a better option than wheat noodles and cheaper than many pasta alternatives of chickpea, quinoa, lentil, amaranth, corn, rice.

-Roasted Chicken
It is cheaper to buy a whole chicken. Take out any leftover giblets/organs/neck inside first. Place chicken in a glass baking pan. Stuff chicken with one or two quartered onions. If you have room in the pan, surround the chicken with veggies of choice - diced squash, celery, etc (otherwise bake separately). Add seasonings of choice to chicken (I usually season with salt, pepper, rosemary, basil, thyme, oregano, garlic (either powder or diced), onion powder, and then place cubes of butter on top. Roast at 400 degrees for 15 minutes and about 1 1/2 - 2 hours on 350 degrees (this may vary with an oven. I use a turkey roaster.) Cook until internal temperature is 165 and juices run clear.

-Boiled eggs are a great snack or addition to salads.

-Fat Head pizza crust may work for you. (Almond flour gives me a tummy ache, so I haven't tried it so a cauliflower crust or ground beef crust work better for me)

Crust Ingredients:
1 1/2 cups shredded mozzarella
¾ cup almond flour
2 tbs cream cheese
1 egg
Garlic salt
Parchment paper and cookie sheet.

Instructions:
  • put mozzarella & cream cheese in a medium size microwaveable bowl
  • Microwave for 1 min, stir and then another 30 sec, stir (very hot!)
  • Stir in egg & almond flour
  • Wet hands and spread “dough” thin on parchment paper. It should spread evenly with dough-like consistency (if “stringy” then your cheese has hardened too much— just put it back in the microwave for maybe another 20 seconds)
  • Dock (poke rows of holes) with a fork to avoid bubbling
  • Sprinkle with garlic salt
  • Put in 425 degree oven
(Of course add your toppings and bake after crust is ready).

-Taco salad (without fried chip bowl)
Cook ground beef, add taco seasoning, let it cool a little. On the side prepare chopped green onions, lettuce or other dark leafy greens, shredded cheese, diced tomatoes, and add avocado or sour cream/yogurt.

-Invest in a crock pot if you don't already have one, it can keep you from running to the drive thru. 8 hours on low usually cooks a pot roast with added veggies in time for dinner.

-If you live in the desert you may have access to Nopales (cactus). Buy the cactus paddles (not the stuff in the jar), take out thorns (be careful), and fry with bacon!

-Homemade cheeseburgers without the bun are delicious!

-If you are craving a bread, cloud bread may help:

  • 4 large eggs, separated
  • 1/2 teaspoon baking powder
  • 2 ounces cream cheese
  • 1 teaspoon Italian herb seasoning
  • 1/2 teaspoon sea salt
  • 1/4 - 1/2 teaspoon garlic powder
How to Make Cloud Bread
  1. Preheat the oven to 300 degrees F. If you have a convection oven, set on convect. Line two large baking sheets with parchment paper.
  2. Separate the egg whites and egg yolks. Place the whites in a stand mixer with a whip attachment. Add the cream of tartar and beat on high until the froth turns into firm meringue peaks. Move to a separate bowl.
  3. Place the cream cheese in the empty stand mixing bowl. Beat on high to soften. Then add the egg yolks one at a time to incorporate. Scrape the bowl and beat until the mixture is completely smooth. Then beat in theItalian seasoning, salt, and garlic powder.
  4. Gently fold the firm meringue into the yolk mixture. Try to deflate the meringue as little as possible, so the mixture is still firm and foamy.
  5. Spoon 1/4 cup portions of the foam onto the baking sheets and spread into even 4-inch circles, 3/4 inch high. Make sure to leave space around each circle.
  6. Bake on convect for 15-18 minutes, or in a conventional oven for up to 30 minutes. The bread should be golden on the outside and firm. The center should not jiggle when shaken.
  7. Cool for several minutes on the baking sheets, then move and serve!

-Stir fry's with beef or chicken and veggies are often a healthy meal.


Possible substitutes:

-Instead of rice = Boiled/Steamed cabbage or cauliflower/broccoli rice (easier with a food processor)

-Instead of pasta noodles = veggie noodles

-Instead of Soy Sauce = Coconut Aminos

-Instead of bread = Cloud bread or romaine lettuce

-Instead of mashed potatoes = cauliflower potatoes (mashed and thoroughly strained cauliflower) or steamed broccoli

-Instead of chocolate pudding =
Mash 2-4 avocados, add some cocoa or cacao powder, a hint of vanilla, and a little bit of honey if it doesn't spike you too high and mix until smooth.

-Instead of chips = bake some kale with salt until crisp

-Instead of cheese crackers = Put small piles of shredded extra sharp cheddar on parchment paper, bake until flat and crisp!

-Instead of breakfast cereal = Plain Yogurt with chia seeds (you can add a little honey if you tolerate it or add some unsweetened peanut butter).

-Instead of croutons = pieces of pork rinds, chia seeds, or radishes for a crunch


Anyway, I hope these are a lot of helpful ideas to get you started =)
 

WIP

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Mostly looking for ideas :)
Start substituting whole grains in place of the processed grains such as whole wheat flour, brown rice, wild rice, whole grain breads, etc.

Increase intake of vegetables but watch the starchy ones like potatoes, corn, squash, beans, yams, etc.

Meats are low in carbohydrate if any at all but watch the fat intake.

Learn about glycemic index and how to apply it.
 

JohnDB

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Staying with low carb foods is tougher than ever. Avoid using processed foods of any kind. IOW...cook and eat instead of fast food or "heat and eat meals"...even the ones that claim to be healthy or fit inside of a diet plan.

Store bought pasta isn't the same as home made pasta(semolina flour and eggs)...and canned pasta is about poison for you.
Home made bread (5c bread flour, 2c water, sugar, salt, oil, yeast) is not the same as store bought bread...different flours react very differently to the glycemic index. But they do have diabetic whole grain bread.

My wife seems to like broccoli slaw. I want to boil it but she says "no". She uses luncheon meets to wrap it and then dips into salad dressing.
 
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WIP

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What I found to be very effective at controlling blood glucose roller-coaster rides is to eat lesser amounts but more often during the day.

For example, eat a breakfast, lunch, and evening dinner but also include light snacks between those meals. I created a spreadsheet on my phone to track my daily carb intake and try to limit my carbs to 30-45 grams at each meal and 15-20 grams for the between meal snacks. It's not as easy as it sounds and it requires discipline but by spreading my carb intake moderately throughout the day, my blood glucose is kept in check rather than spiking up and down.

Intake of simple carbohydrates like refined sugars must be watched carefully. This means beware of any sweets like cakes, pies, cookies, candy, etc. Complex carbohydrates like fiber and starches are far less troublesome. Fiber is especially good at helping regulate glucose levels.

Fruits contain simple carbs but most are also a great source of fiber. Note, fruit juices are almost all sugar with no fiber so tread carefully.

I was diagnosed type II in 2011. By monitoring my diet in this way I managed to drop some weight and was able to stop taking medication. My A1C has held pretty well in the 5.1-6.0 range since 2012.
 

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