Low Carb Diabetic Diet

The onion is one of the world’s most favoured cooking ingredients and is especially loved for its sweet flavour, which gives substance to both cooked and raw dishes.
SELECT firm onions with unblemished skin and no trace of mould, and avoid onions that have shoots coming from the stalk. At home store onions in a dry place. Raw cut onion left in contact with the air acquires a bitter taste, so wrap leftover pieces well and store in the refrigerator crisper.
BROWN ONIONS: Small brown onions are delicious roasted or pickled, while large ones can be used in vegetable and meat dishes.
WHITE ONIONS: A little more acidic than the brown variety, white onions enhance the taste of fish and other delicate ingredients. I sometimes use them in salads and other dishes as a substitute for shallots, when the latter are unavailable.
SHALLOTS: Overall, shallots give a richer taste in cooking than white or brown onions and can be used to replace either. Chopped and used in dressings or sauces, shallots are popular in Chinese and French cuisine.
SPRING ONIONS: I find this type of onion better suited to salads than to cooked dishes, with the exception of Asian cooking, of course.
RED ONIONS: They are particularly appreciated in Italian-style salads, but can be used as a substitute for brown or white onions.

Low Carb Diabetic Diet

It is shaped a little like beetroot or turnip, has yellow flesh, and tastes like a sweet turnip. It is not unlike sweet potato. A European native,  it is popular in the US. It is a cruciferous vegetable with special merit in the fight against cancer.

Select: small, unblemished rutabaga, preferably with leaves still attached.

Preparation: Peel and steam or microwave. It may be added to a cassrole or washed and baked in its jacket.

Suggested Seasoning: Parsley, chervil, freshly ground black pepper, melted margarine or butter.

Low Carb Diabetic Diet

Fennel tastes like aniseed, and thinly sliced raw fennel is delicious in salads.

Select: fennel with a white, unblemished bulb and fresh-looking, light green leaves. It should smell good.

Preparation: Trim the stalk and cut the bulb into quarters. Trim the root and wash before either steaming, microwaving or cooking in boiling water until tender. If fennel is large and not so tender, precook it by boiling in water for 5 mins. Refresh under cold water and finish off the cooking as you wish.

Suggested seasoning: Curry spices, grated cheese, white sauce, fresh tomato sauce.

Fennel can be also braised.

Low Carb Vegetable Recipes

Low Carb Diabetic Diet

Where would we be without the potato! Potatoes are no more fattening than many other vegetables, but the fat we often serve or cook them with is. They are a good source of fibre, especially if cooked in their jackets, and they also contain vitamin C.

Select: firm potatoes with smooth, unbroken skins that have no green tinges, shoots or dark spots. This applies to all potatoes varieties.

Preparation: Potatoes cooked in their jackets must first be well washed in lukewarm water to dissolve dirt. Whether skinned or not, potatoes can be steamed, boiled, microwaved, stir-fried, baked or roasted. They can be cooked with other ingredients in a casserole or wrapped in foil and baked in the oven or on the barbecue.

Suggested seasoning: Freshly ground pepper, curry spices, onion, tomatoes, parsley, tarragon, chives, basil.

Potato Patties Recipe

Sweet Potato and Pineapple Gratin Recipe

The brussels sprout is another member of the cruciferous vegetable family, specially favored in the fight against cancer, and it is an excellent source of vitamin C. Brussels sprouts are at their best in winter.

Select: Small, firm sprouts with a deep green color and no loose leaves.

Preparation: Trim stalks and remove any damaged leaves. Make two small cuts in the form of a cross in the based of each stalk to help the sprouts cook more quickly and evenly. Halve large sprouts. Wash in cold water before steaming, stir-frying, microwaving or boiling. They take 5-15 minutes.

Suggested Seasoning: A few drops of vinegar, lemon juice or soy sauce, freshly ground black pepper, curry spices.

Low Carb Diabetic Diet