Gluten Free | Sugar Free | Low GI | Low Carbs
It’s a big fat myth that diabetics have to follow a bland diet. Its time to stop worrying.
All you need to do is to start making smart choices and simple cooking alterations to enjoy a world full of delicious meals and snacks. So sit back and relax, while I give you some simple meal options you can incorporate in your daily life to regulate your sugar levels to keep you going throughout out the day. All my recipes will be low on carbohydrates – when I say low I mean between 5-15 gms.
Carbs are NOT a complete no – no for diabetics, quality of carbs is what you should be focussing on. You will observe that the carb sources I use in the recipes are rich in both macro and micro nutrients i.e I would prefer adding a sweet potato to a recipe instead of a potato to give me the extra potassium, iron, magnesium and Vitamin B12. High protein, low GI foods and healthy fats from nuts will be included in all the recipes to give you meals that will perfectly balance your insulin and glucagon releases to ensure there are no glucose peaks and associated symptoms post meals.
|Zucchini||2 ½ In Number||<15||Very Low|
|Lettuce||2 Large Leaves||<15||Very Low|
|Cherry Tomatoes||3 In Number (Sliced)||<15||Very Low|
|Cucumber||½ Cup (Sliced)||<15||Very Low|
|Chicken Shreds||½ Cup (Boneless)||0||Negligible|
|Red Onion||¼ Cup (Sliced)||<15||Very Low|
|Jalapenos||2 In Number (Sliced)||<15||Very Low|
|Garlic||2pods (Finely Chopped)||<15||Very Low|
|Coconut Oil||4 Tsp||0||Negligible|
Note: All ingredients used should be organic, free from pesticides and Non-GMO.
METHOD OF COOKING
1. For the Zucchini Noodles:
- Cut the Zucchini into thin strips like noodles, preferably, by using a spiralizer.
- Place them in a strainer and toss carefully with salt to make a light salt coating and let it stay in the strainer for 20-30 minutes to remove excess water.
- Rinse the Zucchini strips with water, drain and dry it using a paper napkin.
- Set the strips back in to the strainer, uncovered, and let it sit in the fridge for 1 to 2 hours to dehydrate the strands so that they do not turn mushy. (You can skip this step if the need be).
- Heat a dry non-stick pan over a medium flame and then add the zucchini noodles. Sauté them for a minute or two in the dry pan till tender.
- Once tender, lower the heat and add 2 tsp of coconut oil to the noodles and stir gently to coat it.
2. Heat 2 tsp of oil in a large non-stick skillet over medium-high heat. Add garlic, onion and chicken shreds till they turn golden brown, then put aside.
3. Add the zoodles, cherry tomatoes, cucumber – cook for about 6 minutes. Add the golden brown chicken shreds to the zoodles.
4. Sprinkle salt and pepper as per your taste. Now add 1 tsp lime juice, roasted cumin and grated ginger for the extra seasoning.
5. Clean the lettuce leaves, put the chicken zoodles onto the lettuce and enjoy your healthy evening snack.
|Energy (Kcal)||Protein (Grams)||Carbohydrates (Grams)||Fats (Grams)|
Zucchini is a boon for diabetics – the high amount of vitamin B, magnesium and zinc present in this fruit helps to break down the body sugars into energy in addition to regulating the blood pressure.
Use of low carb ingredients like zucchini and chicken with high amount of animal protein giving you satiety for a couple of hours and healthy fats from coconut oil provide you good heart health and metabolism along with ideal gut flora composition – which is the control room for the entire body. So try this for sure.
FYI – Zoodles is to die for, you start off with that you won’t go back to noodles, take my word for it!