In September of 2021, we received the unwelcome news that my husband had developed diabetes as a side effect of having had Covid. It threw me into a bit of a tailspin as I abruptly realized just how carb heavy our diet was. The first two weeks were chaos and my poor husband ate a LOT of lunch meat! But as time has gone on, I am learning all sorts of useful things, and I am trying new recipes each week. One thing I have learned is that a lot of "low carb" recipes are actually "keto" recipes, and while those can be somewhat useful, they are not the same, and are often not interchangeable. I have also learned that people who eat low carb diets seem to prefer salted cardboard to real food. We're not particularly into salted cardboard, so it has been a lot of trial and error in searching for things we consider edible. Slowly but surely, my repertoire of low-carb recipes is growing.
As I go along, several people in my close circle have asked for some of the new meal ideas I have found that have proven to be both low carb and yummy. I originally had a running log of recipes and products and links all mixed together, but it was becoming a bit much, so I have divided it into 3 pages. If you keep reading below you will find my own recipes. I have provided links to separate pages for a list of links to other people's recipes and low glycemic index products. I will attempt to update his periodically, so feel free to check back every couple weeks.
One more thing - at the very bottom of the page I am keeping a log of things I wish I had known early on in this process because it would have made my life easier.
Low Glycemic Products - visit this page for a list of products I have found useful in our diabetic journey.
Diabetic Friendly Recipes - visit this page for a list of recipes I have tried and liked from various websites.
Pink Stuff - Dessert or Side
- 1 large tub of cottage cheese
- 1 small box of sugar free raspberry jello
- 1 carton of cool whip
- 1 large can of crushed pineapple
Mix and chill.
Chicken Piccata w Lemon Sauce
8 boneless skinless chicken breast halves (4 ounces each)
3 teaspoons olive oil, divided
2 tablespoons butter
1/2 cup all-purpose flour
1/2 cup grated Parmesan cheese
1/2 cup egg substitute (I just use eggs)
1/2 teaspoon salt
2 tablespoons plus 1/4 cup dry white wine or chicken broth, divided
1/4 cup minced fresh parsley
1/8 teaspoon hot pepper sauce
5 tablespoons lemon juice, divided
3 garlic cloves, minced
1. Flatten chicken to 1/4-in. thickness. In a shallow dish, combine the egg substitute, 2 tablespoons wine, 2 tablespoons lemon juice, garlic, and hot pepper sauce. In an another shallow dish, combine the flour, Parmesan cheese, parsley, and salt. Coat chicken with flour mixture, dip in egg substitute mixture, then coat again with flour mixture.
2. In a large nonstick skillet, brown four chicken breast halves in 1-1/2 teaspoons oil for 3-5 minutes on each side or until juices run clear. Remove and keep warm. Drain drippings. Repeat with remaining chicken and oil. Remove and keep warm.
3. In the same pan, melt butter. Add the remaining wine and lemon juice. Bring to a boil. Boil, uncovered, until sauce is reduced by a fourth. Drizzle over chicken.
Cheesy Southwest Skillet
1/2 lb ground ground beef
1 bell pepper, chopped
1/2 onion, chopped
1/2 cup frozen corn kernels
1 clove garlic, minced
1/2 cup canned black beans, drained and
2 Tbsp water
2 tsp low-sodium taco seasoning
1/2 cup shredded Mexican-blend cheese
1. Cook ground beef in a skillet over medium-high heat 6 to 8 minutes or until crumbly.
2. Meanwhile, sauté bell pepper and onion in another skillet coated with cooking spray over medium-high heat 3 to 4 minutes. Add corn and garlic; cook 4 to 5 minutes.
3. Add beans, water, and seasoning; cook 4 to 6 minutes or until thoroughly heated. Stir in ground beef. Top with cheese; cover and cook 2 minutes or until cheese melts.
Note: If desired, top with grape tomatoes and cilantro.
Almond Flour Bread
5 large eggs
5 T butter
2 t baking powder
1/4 t salt
1 3/4 C finely ground almond flour
Mix ingredients together and bake at 350* for 30-40 minutes.
This is a great substitute for corn bread. It has a very similar taste and texture.
Random Information I Wish I Had Known the First 2 weeks:
- Learn about the glycemic index ASAP. It will dramatically reduce your stress level as you try to modify your diet.
- Fruit is GOOD for you if you eat the right fruits. Learn about the glycemic index and use the fruits that work the best for you. Some fruits I have found that work for us:
- raspberries
- apples
- strawberries
- blackberries
- grapes
- grapefruit
(I make homemade grapefruit juice sweetened with monk fruit. Fresh lemonade and limeade are also options and I will sometimes just do a "citrus" juice with lemon, lime, orange and grapefruit
sweetened with monk fruit.)
*There are more that I have read will work well, but haven't had the chance to incorporate them
and see what impact they have on sugar yet.
- You CAN, and if you try hard enough you WILL, find recipes and substitutes you like just as much as the food you ate before this diet change. It's a very steep learning curve, but 2 years in I have found pasta and pasta substitutes that I serve to unsuspecting non-diabetics and they never realize there is a difference. I have found cookie recipes, a traditional cheesecake, pumpkin pie, and even a coconut cream pie that NOBODY can tell are diabetic friendly. We drink fruit juice, eat tortillas, and have dinner rolls. You are not relegated to a life of eating meat and veggies and trying to pretend that a bowl of raspberries is the same as a melt-in-your mouth, sugary dessert. You can have pasta, bread, and REAL sweets. Just brace yourself for a couple years of trial and error while you find what works for you. In the meantime, go visit my links and products pages for some of the options that passes my "trial and error" test.
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