Low Carb Diabetic Recipes

Prior Planning Can Yield
Greater Diabetic Health

Even though low carb diabetic recipes is one of the first things suggested at a nutritionist's office, the reality is everyone, whether it is for diabetic health or for a non-diabetic, carbs is a mandatory part of everyone's diet.

Our body uses the glucose from carbohydrates as a source of energy, thus carbs are the fuel for our body to keep going. The trick therefore is not eliminating carbs, but to reduce high carb sources to smaller serving sizes and increasing middle and low carb diabetic recipes so you still feel a sense of fullness at any given meal.

Try to remember some of the following quick and easy tips to help you become carb smart by planning all of your low carb diabetic recipes around the following suggestions:

• Salads- avoid the croutons, potato and macaroni salads. Opt instead to fill your plate with dark green leafy lettuces such as kale, spinach, romaine, arugula, red or green leaf lettuce etc.. Add broccoli or cauliflower florets, cucumbers, zucchini slices, radishes, tomatoes and spring onions for a low carb treat.

• Soups- Avoid all cream-based soups which are always high in fats and generally loaded with carbs. Then to add to your body's misery, this type is almost always served with crackers or garlic bread which will make your blood sugars soar even further. Pick a broth-based soup instead such as vegetable, lentil, bean or minestrone.

• Vegetables which are high in carbohydrates include white potatoes, peas and corn dishes. If you enjoy these, try to cut back on the serving size or just add an accompanying vegetable from the non-starchy varieties. Mother nature has been kind enough to welcome us to have green beans, broccoli, cauliflower, spinach, hot or sweet peppers, zucchini or summer squash, all varieties of lettuce or tomatoes plus many more.

• Pasta, Breads, Cereals and Rice- all of these foods break down into our system into starches which to our digestive system is the same as sugars to the body. But the good news is complete avoidance of these favorites is not necessary or even recommended. All of these do contain important vitamins and nutrients which we do need. So instead of eliminating them, learn portion control for these items and then be sure the balance of your meal does not over-load you on more carbs also.

• Meats- almost all meats, fish, poultry, eggs, and cheese products have no to very low carbohydrates. The problem with these foods can be their levels of fats and calories in each serving size.

So by using some of these techniques above, some good low carb diabetic recipes can include some of the following. Just remember, do not deprive yourself and not eat the carbs you enjoy. Just mix and match some of the other ingredients in your meal so you end up with an assortment of low carb diabetic recipes mixed with your high carb treats.

Low Carb Diabetic Recipes and Treats

Open Face BBQ Fish Sandwich

Ingredients

• 4 pcs. 4-5 oz frozen skinless flounder fillets (you may substitute tilapia if you prefer)
• nonstick cooking spray
• 2 T. fatfree mayonnaise
• 2 tsps lemon juice
• 2 cups packaged coleslaw mix
• 2 whole wheat toasted english muffins
• 2 T. sugarfree/ low calorie bbq sauce

Thaw fish, rinse well with water and pat dry with paper towel. Lightly coat both sides with cooking spray.

Cook fish on a greased grill rack over medium to hot coals until fish flakes easily with a fork. Spread BBQ sauce on tops when finished.

In a medium bowl, combine the mayonnaise and lemon juice. Add cabbage slaw and stir to coat.

To assemble: Place muffin half on plate and top with slaw. Add a piece of fish and drizzle with more sauce if desired.

Chicken Salad Lettuce Cups

Ingredients

• 1/3 cup fat free mayonnaise
• 2 T. balsamic vinegar
• 1 clove garlic, minced
• 1/4 tsp. onion salt
• 3 cups cooked chicken breast, chopped
• 1 large Fugi apple, chopped
• 1 cup cucumber, chopped
• 1 cup red leaf lettuce, chopped
• 1/2 cup red sweet pepper, chopped
• 1/4 cup sliced green onion
• 12 large leaves red leaf lettuce
• 2 T. pecans, toasted

In a large bowl, whisk together the first four ingredients. Add the chicken, apple, cucumber, chopped lettuce, sweet peppers and onion. Stir to coat.

To serve, divide lettuce leaves (3 pcs) per plate. Spoon 1/2 cup of chicken mixture per leaf. Sprinkle with pecans. Serves 4.

Lighten Up Your Spud

• steamed broccoli with 1 T. non-fat ranch salad dressing

• 1 T. vegetable pesto sauce with asst. broccoli, cauliflower and carrots

• sun-dried tomatoes with spinach

• 1/4 cup salsa with 1 T.fat free sour cream

• drizzle potato with olive oil, 1 T. fresh chives and 1 T. parmesan cheese

• 1/4 cup fat free cottage cheese with 1/4 cup fresh chives

• 1/4 cup non-fat plain yogurt with stir-ins of your choice such as diced tomato, cucumbers, sweet peppers, mushrooms or onions

Lighten Up Your Vegetables

• roasted vegetables are quick and easy. Toss some vegetables of your choice in a little olive oil and balsamic vinegar and roast at 375 degrees until tender and brown.

• prepare in homemade chicken or beef broth instead of the standard water. The flavor cooks into the vegetables so no butter is ever needed.

• roast your vegetables over the charcoal grill instead of the oven. Prepare the same way with olive oil and balsamic vinegar, slide onto a skewer if you desire (or just cook on a cookie sheet and stir as needed) until they reach the desired doneness

• stir fry sliced sweet or vidalia onions in a skillet sprayed with non-stick cooking spray over low heat. Add these to any type of cooked vegetable for extra added flavor.

• get inventive with different assortments of herbs and spices

How To Make The Perfect Salad

Here is a short primer on what to choose and what is better left on the shelves.

1. Step 1: select dark green leafy lettuces because of their superior nutritional value. This may include baby spinach, kale, arugula, romaine or even sweeter varieties such as Bibb or Boston lettuce. Line the bowl with 2 cups per person.

2. Step 2: add some pretty colors from the plant kingdom such as fresh tomatoes, red, green or yellow sweet peppers, radishes, julienned carrots, cucumber slices, mushrooms, sweet onions, yellow squash, broccoli or cauliflower florets etc.. This list can actually just keep going on and on.

3. Step 3: Add something sweet or crunchy by picking dried cranberries, raisins or apples. Crunchy can come from croutons if you desire them. Remember though, this group is higher in carbs so keep your portions very small.

4. Step 4: You now have a perfect dish of ingredients for a side salad. Add just a touch of dressing, about 1 T. per every two cups of lettuce right before serving to prevent the entire salad from getting wilted.

5. Step 5: Turn this into a meal by adding a touch of protein and a little good fats. Think of cooked white meat chicken or turkey breasts, hard-boiled eggs, lean beef strips or beans and chickpeas.

So making some low carb diabetic recipes is not all that difficult in the produce department. Just remember beef, potatoes, corn and peas is no longer a recommendation for a good quality meal. Mix these up with some non-starchy selections from your local farmer's market or your own garden and still sit down and enjoy tonight's dinner without any of the guilt.

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