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
- Preheat the oven to 300 degrees F. If you have a convection oven, set on convect. Line two large baking sheets with parchment paper.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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 =)