Diabetes Low Carb Cooking & Baking
Here are some delicious low carb diabetes recipes you can try. The recipes will spice up your food and allow you to indulge in good eating without affecting your blood sugar levels too badly.
I suppose you know, especially if you are reading this hub, that poorly controlled diabetes is not only danagerous but could be fatal. That is why it is important to consume a balanced healthy meal plan.
The main culprit for spiking blood glucose levels is the humble carbohydrate. If you choose low GI Index carbs you will be able to have your cake and eat it too! Low GI Index foods digest slower and leave you feeling full and satisfied as well as reducing the amount of insulin you release or have to inject.
Low GI Carb Meal Plan
Here is an example of meal plan based on low GI Index Carbs.
Breakfast: A hearty bowl of Oatmeal Porridge with grated apple
Lunch: Chicken salad with pumpkin seeds and natural yogurt with kiwi slices for dessert
Dinner: Beef stir fry, with baked apple and nutty low fat natural yogurt dressing
Healthy Oatmeal Porridge
4oz semi skimmed milk
1/2 tsp grated nutmeg
1/2 tsp vanilla essence
1 Tbsp sweenter like Splenda or any sweetner to your taste
1 Apple grated
Add the oatmeal to cold semi skimmed milk
Add nutmeg and vanilla essence and bring to the boil, ensuring that you are continually stirring, so that the porridge does not end up lumpy.When mixture is smooth, lower the fire and let the porridge simmer for 5-10 minutes
Add sweetner and grated apple and serve.
Chicken Salad & Pumpkin Seeds
Ingredients And Method:
Any mixed lettuce leaves, chicory leaves, raddichio, grated carrots, chopped tomatoes and cucumber.
Lean chicken pieces. You can choose from roast chicken, chinese style, chicken tikka, Peri Peri Chicken or any other chicken you like, provifded you remove the skin, you can eat whatever chicken your like, and you can eat as much as you like.
Dressing: Make up this healthy dressing from 1 Tbsp of olive oil, 1 Tbsp dried thyme, 1 chopped spring onion, 1 tsp ground black pepper, 1/2 tbsp of salt, and a cap full of apple cider vinegar. Mix the ingredients well and pour over the mixed salad of lettuce etc and chicken pieces.
Add a handful of pumpkin seeds and serve.
Beef Stir Fry
Lean beef joint, sirloin or rump
2 Sprigs of fresh Thyme
2 pegs of garlic grushed
1 tsp Ground black pepper
Cut Beef into thin slithers and put in a bowl
Add: spring onions, soy sauce, fresh thyme, crushed garlic and ground pepper.
Toss the beef slithers in the seasoning and let rest for 1/2 an hour.
Prepare your wok
Add 1 tbsp of sunflower oil and heat until smoking
add marinated beef and toss and fry for 5 minutes
Add to a bed of 4oz of rice noodles or 4oz or basmati rice
*You can use as much beef as you like but as an average 8oz it quite sufficient.
Home Made Diabetic Bread
For Diabetics when it comes to choosing bread not all breads are baked equal. Bread plays a major role in most diets but for diabetics choosing the right type of bread can mean the difference to a spike in blood sugar and blood sugars remaining stable.
In today's society we no longer eat whole grain products, and in particular products that are made from grains and seeds have become refined, causing such foods to have a high gylcemic index that in turn causes a great increase in blood sugar levels.
All breads made from refined flour be they white, brown or wholemeal, cause a significant rise in your blood sugar levels. A simple change in the type of bread you eat could prevent the sugar levels in your blood increasing after a meal.
What is that bread? Pumpernickel. Yes, bread made from pumpernickel flour will not increase blood sugar levels. Mix it with rye flour and you can have a great tasting bread that will not impair your insulin.
Here's a great tasting recipe for pumpernickel bread that you will enjoy.
- 1 1/2 cups warm milk
- 1 1/2 tablespoons vegetable oil
- 3 tablespoons molasses
- 2 1/2 cups pumpernickel flour
- 2. cups strong wholewheat bread flour **
- 1/2 cup cornmeal
- 1 teaspoon salt
- 1 3/4 teaspoons active dry yeast
- 3 tablespoons unsweetened cocoa powder
- Mix well wholewheat flour, pumpernickel flour, cornmeal, salt, yeast, cocoa, and brown sugar. Add milk, oil, and molasses. Mix thoroughly. When mixed well enough that the dough holds together, knead by hand 15-20 minutes.
- Cover, let rise in bowl 30 minutes. Punch down, form, and place into 9 1/2x5 inch pan. Cover with damp cloth and let rise about 1 hour.
- Bake in preheated 375 degree F (190 degrees C) oven 25 to 30 minutes, covering top with aluminum foil last 10 minutes.
** Only purchase wholegrain wheat bread flour and not the refined version.
Peanut Butter Muffins
Yummy Peanut Butter Muffins Can Help Keep Type2 Diabetes At Bay!
Isn't that great? Consuming a tablespoon of peanut butter 4 to 5 times a week could significantly reduce the risk of developing diabetes, and it doesn't matter whether it's smooth or crunchy!
Researchers at the Harvard School of Public Health in the US carried out a study which showed that women who eat five tablespoons of peanut butter each week reduce their risk of developing type 2 diabetes by almost 20 per cent.
In addition, and this is the part I like, it has been found that the relationship between consuming peanut butter, peanuts and other nuts and type 2 diabetes is linear - Apparently the higher consumption provided a greater protective effect. Peanut butter and peanuts is made up of unsaturated fat, and is low in saturated fat. It also has other components such as fibre and magnesium, which contributes to decreasing insulin resistance.
So armed with this knowledge about peanut butter and how good it is for diabetic health, I decided to try out a few recipes and one of them is the peanut butter muffin, which is part of my 'Have your cake and eat it too range!'
Now, there is one thing you should consider when eating peanut butter and that is you must ensure that you use natural peanut butter. Non-natural peanut butter contain lots of added sugar, salt, trans fats and hydrogenated oils, which are poisonous to the body,so avoid them at all costs.
OK, here's the recipe.
- 40g All-Bran cereal
- 165ml Semi-skimmed milk
- 75g Self-raising flour
- 1 teaspoon mixed spice
- 75g unprocessed oat bran
- 2 teaspoons baking powder
- 6 tablespoons sugar substitute (Splenda)
- 1 large egg, beaten
- 1/2 tsp vanilla essence
- 6 Tablespoons crunchy peanut butter
- 12 muffin paper cases
Preheat the oven to 2000C/gas mark 6
1. Combine the All-Bran and milk in a bowl and let stand for 10 minutes.
2. In another bowl sift the flour, add baking powder, mixed spice and oat bran.
3. Whisk the egg and add the sugar substitute, vanilla essence and peanut butter. Mix together until you have a smooth liquid mix with crunchy peanut butter bits.
4. Combine the egg mixture and all-bran mix and then stir in the that mixure into the flour mix. Do not over mix.
5. Spoon the mixture into the 12 muffin cases or a greased 12 hole muffin tray.
Place in the pre-heated oven and bake for 20 minutes, when he tops should be risen, golden and firm to the touch. Sit the tin on a wire rack for 5-10 minutes before taking out each muffin in its case, and leave them on the wire rack to cool. If you can avoid the temptation!
Yummy Moist Chocolate Cake!
Have Your Cake & Eat It Too
Moist Chocolate Cake
Naughty but very very nice!
For a long time Sugar has been given a bad rap, especially among people with diabetes. But there really is not any need to be worried about sugar. It was thought that eating sugar would cause blood glucose levels to rise much more rapidly than eating other types of carbohydrates, such as bread or potatoes. But research has revealed that simple carbohydrates, such as sugar, and complex carbohydrates, such as bread and potatoes, are digested at the same rate.
So you can include foods that contain sugar in your diabetes meal plan. But you must remember to account for the calories and carbohydrate content of the sugar you eat in order to maintain your blood glucose control.
But just because you can include sugar in your diet don't overdo it !
Now I'm going to share a recipe for a delicious chocolate cake that will make you taste buds water.
Moist Chocolate Cake
100g of Splenda sugar substitute
110g Self Raising flour
85g Drinking Chocolate
3 Eggs well beaten
1 tbsp hot water
Optional - Glace Icing
170g Icing Sugar
50g Drinking Chocolate
2 Tbsps Hot Water
- Pre-heat over to 180C, 350F or Gas 4
- Grease and line an 8 inch cake tin
- Sieve together the folour and drinking chocolate
- Cream the margerine and sugar substitute together until light and fluffy
- Beat eggs and add to the creamed mixture a little bit at a time, adding a tablespoon of the flour mixture so as to prevent curdling
- Once the creamed mixture and eggs are mixed, fold in the remaining flour and chocolate mixture and stir in the hot water.
- Pour the mixture into the cake tin and smooth the top
- Bake for 25 minutes or until the surface of the cake springs back when pressed lightly.
- After baking remove cake from tin and place on a wire rack to cool.
- When the cake is sufficiently cooled make the glace icing.
- Add hot water to the icing sugar and the drinking chocolate and mix until you have a thick paste to coat the top of the cake before serving.
Cake Serves 4-6
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Diabetic Strawberry Smoothie
Diabetic Breakfast, Lunch & Dinner
Breakfast The Most Important Meal of the Day!
Eat a GI breakfast and you will be sustained and have balanced blood sugar levels throughout the day.
It has been scientifically proven that having breakfast can stabilise your blood sugar levels, kick start your metabolism and help you lose weight.
Here are some healthy low GI Breakfasts
1. Start off with some fruit or fruit juice.
Fruit contributes fiber and vitamin C to your diet, and helps with the absorbtion of iron.
Choose from the following Fruits and Juices.
- Cherries *
- Apple Juice
- Grapefruit *
- Dried Apricots
- Apples *
NB: Fruits marked with * should be your first choice as they contain the lowest GI.
2. Breakfast Cereals
It is essential to incorporate fiber into your diet and cereals are an important source of fiber, and contain vitamin B and iron.
Ensure that you avoid choosing processed breakfast cereals. They do not contain any nutritional value.
These are the best cereals for a diabetic:
- All Bran
- Sultana Bran
- Oats Porridge
- Add ground flaxseeds to boost fiber content
3. Add some Protein
In the form of low-fat milk or yogurt.
Try a protein breakfast using eggs, bacon, fish or cold meats. This can make a pleasant change to juice and cereals every morning.
4. Add a slice of bread and your breakfast is completed.
When choosing bread go for breads that have wholegrains or fruit. The best type of bread for diabetics are Rye, Pumpernickel Multigrain or a heavy dense fruit loaf.
5. You could also have a liquid breakfast in the form of a smoothie. These are handy to have especially if you are busy and always on the go.
Here's a recipe for a Liquid Breakfast:
A Strawberry Smoothie
- 500ml Skimmed milk
- 250ml Low-fat natural yogurt
- 160g Fresh strawberries
- 2 Eggs (Optional)
- Artificial sweetner to taste
- ¼ teaspoon cinnamon togarnish
Blend all the ingredients then add spice to garnish.
Follow the same principles as for breakfast and base your meal on a slow release carbohydrate, a little high quality protein and some sort of vegetable or salad item.
One thing you need to remember is to keep the meals small.
- Pitta bread, stuffed with chicken tikka and raita
- Chunky vegetable soup, thick with barley, beans and macaroni. Boil up a bowl of pasta and mix through pesto or chopped fresh herbs.
- Have a wholegrain bread sandwich filled with slices of smoked ham, turkey breast, tuna or salmon in brine, hard-boiled eggs, chicken breast or roast beef. Add a large salad tossed in lemon juice, herbs and 1 tsp of olive oil. Healthy and nutritious.
- A fruit salad (using fruits from the list above) with a pot of yogurt
Recipe for Pitta Bread Stuffed with Chicken tikka and raita
- 2 tbsp Medium-strength curry paste
- 6 tbsps natural yogurt
- 2 pieces (125g) Chicken breasts, boned skinned and cubed
- 4 Pitta Breads
- Salad leaves
For the Raita
- 4 tbsp Natural yogurt
- 2 tbsp fresh mint, chopped
- 1 tbsp fresh parsley chopped
- ¼ Cucumber grated
Mix the curry paste and yogurt together. Stir in chicken cubes, coating them well in the mixture. Set aside to marinate for at least 30 mins.
Mix together raita ingredients and set aside.
Place coated chicken on a foil lined baking sheet and grill for 5-10 minutes, until cooked through.
Sprinkle pitta breads with a little water, then toast for 1-2 mins until golden and puffed up.
Split open each pitta bread and fill with salad leaves and chicken tikka. Top with a little raita and serve.
The questions that is asked in most households every day is 'what shall we make for dinner?'
Whatever you decide to make you should, once again, base the meal on a slow releasing carbohydrate, be it rice, pasta, grains, legumes, potato or a combination.
Add plenty of vegetables, fresh, frozen or canned.
Some protein for flavor and texture. A few slivers of beef to a stir-fry, baked chicken, or strips of ham with some ricotta or salmon steaks.
You want the meal to be tasty so use a variety of herbs and spices.
Here are a few Low GI Dinner Ideas
- Greek roast salad
- Spaghetti bolognese with a green salad
- Grilled steak served with low GI vegetables
- Stir-fry chicken with mixed green vegetables served with basmati rice
- Taco mix of half mince and half red beans served in a soft tortilla bread
Recipe for a Greek Roast Salad
- 1kg courgettes, cut into chunks
- 2 red onions, cut into wedges
- 2 red peppers, cored, de-seeded and cut into chunks
- 2 tbsp Olive oil
- 2 sprigs thyme
- 500g tomatoes, cut into chunks
- 200g feta cheese cubed
- 60g black olives
- 1 tbsp balsamic vinegar
- salt and freshly ground black pepper
Preheat over to 200 C/400F/Gas mark 6
Place courgetes, onions and pepers in a roasting tin, drizzle with oil, add thyme and bake for 30 mins, until vegetables are tender and slightly charred.
Add remaining ingredients and bake for a further 10 mins. Taste and add seasoning if necessary. Serve
Welcome to the Diabetic Cookery Club.
The aim of the club is to share wholesome, healthy and tasty diabetic dishes menus, and baking recipes that people with diabetes can consume.
As a diabetic I know only too well how one has to watch what one eats, and how certain foods (usually the ones that are not good for you!) can affect your blood sugar levels. But over the years I have learnt how to adapt many standard recipes to fit in with the diabetic diet, and over the next few weeks I will share delightful breakfasts, lunch and dinner menus, delectable drinks and smoothies, and my favorite, delicious heart warming baking goodies!
I'm an advocate of the low carb diet because it is the only way of eating that does not interfere with the control of my diabetes. I tried other diets, in particular the high protein diet, especially as protein did not spike my blood sugars, but I found it extremely hard to stick to, meat, meat, meat all the time, yuk!
Anyway my first offering will be a baked product, Diabetic Rock Cakes.
1 Large Egg
120ml Skimmed milk
4 tbsp vegetable oil
1 tsp vanilla essence
8tbsp sugar substitute (Splenda is an excellent substitute)
200g wholemeal flour
50g porridge oats
2tbsp wheat bran
1tbsp baking powder
½ tsp cinnamon
½ tsp sea salt
- Preheat oven to 1900 C, Gas mark 5.
- Grease a non-stick baking tray with a knob of butter or tablespoon of sunflower oil.
- In a large bowl, whisk the egg, sugar substitute, milk, oil, and vanilla essence.
- In another bowl mix together the dry ingredients, flour, oats, wheat bran, baking powder, cinnamon and salt.
- Pour the egg mixture into the dry mixture and combine all the ingredients until you have a sticky mixture.
- Using a large spoon scoop up the batter and drop on the baking tray into 8 mounds and bake for 15-20 minutes until firm and golden brown.
- Remove the rock cakes and place them on a rack to cool.
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