Low Carb Diabetic Diet

•    Preheat the oven before roasting.
•    Cook your roast on an oven rack.
•    Do not allow juices and oil in the bottom of the pan to burn.
•    Place diced onion and/or one or two cloves of garlic in the roasting pan halfway through the cooking to give flavour to your gravy.
•    Once the roast is cooked, remove it from the oven and leave it to rest before carving (15-45 rains, depending on the size of the roast). This resting time relaxes the meat, which has tensed up during the cooking process, and also redistributes the moisture which the heat has: pushed in towards the centre of the meat.
•    To serve, slice your meat thinly across the grain.
GRAVY Discard the fat from the roasting pan but leave the onion and garlic in it. Place the pan on top of the stove and, over high heat, pour in one cup of liquid (water, or wine and water, a little brandy and water, or orange juice and water) and reduce this liquid by half. Season with pepper and strain into a sauce boat or bowl. For special flavor, add a tablespoon of chopped herbs, e.g. tarragon with chicken, veal or beef, basil with lamb; and parsley with just about anything.

Roast Pork With Fennel Recipe

Roasted Pork Chop Recipe

•    Trim meat of as much fat as possible before cooking.
•    Keep meat in one piece. Ask your butcher to stria it together if it is loose, or do it yourself. Even a chicken is better when the drumsticks and wins are trussed close to the body.
•    Before cooking, brush your roast with a little oil, perhaps mixed with spices and herbs.
•    Do not add salt to meat before roasting; the salt  absorbs juices from the meat, wasting flavor, moisture and nutrients.

Roast Pork With Fennel Recipe

Roasted Pork Chop Recipe

All cooks know the joys of roasting. There is great pleasure in observing the meat change color and become more and more appetising. The aromas are irresistible, and when the roast is carried to the table to be carved, the family is united by a feeling of anticipation. It is important that we preserve this wonderful tradition.

By today’s standards, keeping in mind the recommendations of the Anti-Cancer Council, a beautiful roast is lean, the fat having been trimmed before cooking; the meat is not overcooked and is therefore moist; it has retained its nutritive value and taste and preserved its natural salt content; and the outside of the roast is golden. The serving for an average adult should be about 125 g of meat.

Roast Pork With Fennel Recipe

Roasted Pork Chop Recipe

This technique is excellent for cooking vegetables, as well as meat or fish with vegetables. Instead of being cooked in a steamer, the food is cooked in a covered saucepan in which there is just enough liquid (water, stock, broth, wine) to steam-cook it, and one cup of liquid is usually sufficient to cook vegetables through. Towards the end of the cooking, you need to keep an eye on the water level and add a little boiling water, if necessary. Food burns very quickly once the liquid has evaporated (and the dishwasher will complain too!). The small quantity of liquid remaining in the pan after cooking can be seasoned with a spice or herb, with a little butter or margarine added, and then be served with the food.

Vegetable Main Dish Recipes

Healthy Low Carb Diabetic Recipes

Steaming is one of my favorite cooking techniques. I enjoy witnessing the transformation of ingredients as they are steamed: vegetables become sharper in

colour, fish looks firm and moist, and meat becomes plump and appetising. Steam cooks food gently, evenly and efficiently, and there is no risk of it burning or drying. Steaming is rapid, but not so rapid as to cause difficulty in controlling the rate at which the food cooks, as can be the case with a microwave oven. Steaming requires the addition of no cooking fat, and under the action of the steam, invisible meat fats melt and fall into the steamer below. Steaming also helps preserve nutrients in the food and is therefore a more healthy cooking method than boiling, where vitamins and minerals are lost in the water. A large steamer allows you to steam an entire meal at the one time. Before you place any food in the steamer, make sure the water in the bottom compartment is boiling. In a covered steamer, a slow boil is sufficient to make enough steam to cook food efficiently. To facilitate the removal from the steamer of fish and other fragile foods once they are cooked, such foods can be placed on a plate or dish in a compartment of the steamer, and the small quantity of liquid that collects on the plate is delicious served with the food. Remember to trim meat of all visible fat before steaming it.

The liquid in a steamer does not impart any flavor to the food it steams, so you may sometimes like to season the food with spices and herbs before cooking it. Alternatively, fish, meat and vegetables can be placed on a bed of herbs or other vegetables, e.g. celery, leeks, parsley, thyme, to acquire a particular seasoning. Steaming is also a gentle and efficient method of reheating food, such as vegetables, pasta, rice and meat.

Steam Greek Fish Recipe

Steam Clams Recipe

ALCOHOLIC BEVERAGES

Too much alcohol is associated with many modern diseases, including cancer. On the other hand, a moderate amount of alcohol intake is compatible with good health, and 40 g is the recommended maximum daily consumption level. The per cent alcohol content on the label of a bottle represents the number of grams of alcohol per 100 ml of that drink: e.g. a 750 ml bottle of wine with 10% alcohol content contains 75 g of alcohol.
SPIRITS: The average 750 ml bottle of spirits contains 300 g of alcohol (40% alcohol content). Two standard brandies, two whiskies, two vodkas or two rums represent the recommended maximum daily consumption.

WINE: My family made their own wine and I was raised with the idea that food and wine go together naturally. Since the recommended maximum daily consumption of wine per person is half a bottle, wine companies would be well advised to look more closely at the marketing of half-bottles.

BEER: Like all alcoholic beverages, beer is to be consumed in moderation. The average 750 ml bottle of beer contains 36 g of alcohol. Beer drinkers are encouraged to try low-alcohol beers. Excellent brewed beers with an alcohol content of 0.9% (7 g alcohol per 750 ml bottle) are now on the market, as are light beers with 2.1% (16 g alcohol per bottle) to 3.3% (25 g alcohol per bottle) alcohol.

Healthy Low Carb Diabetic Food

We all have differing lifestyles, but for many of us dinner is particularly important because it is the only home-cooked meal of the day. It is usually consumed at home and we are able to control the quality and quantity of the food we eat and also take our time over the meal.
Parents can help their children to develop good eating habits by creating a pleasant environment where everyone sits comfortably at the family table, free of noisy distractions, such as a television set blaring in another room. Being able to devote proper attention to our food increases our enjoyment of it: we can appreciate that the food smells good, looks good and tastes good. Such an attitude to food develops with practice and by no means precludes animated conversation. By cultivating a good eating environment, we gradually learn such things as eating at a leisurely pace, chewing our food well, discarding meat fat, avoiding fish bones, and generally listening to our bodies so that we eat just what we need. And raisins in scooped-out tomato halves or on celery sticks. And steamed, cooked beans or asparagus seasoned with lemon and pepper are superb. You’ll gain inspiration from visiting your greengrocer.

Basted Poultry On-A-Spit Recipe

Tuna A-la King Recipe

A healthy sandwich is made from wholesome, fresh bread, e.g. wholemeal or wholegrain, and has a very low fat content or none at all. Watch your consumption of margarine, ‘butter, cheese, fatty cold meats and rich sauces such as mayonnaise. Raw vegetables, such as tomato, cucumber, radish, lettuce, grated carrot, celeriac, alfalfa and other sprouts, make excellent sandwich fillings. Lean cold meats and cold fish are also delicious in sandwiches, and freshness is all-important. An egg sandwich every now and then makes a nice change, as long as you are not eating more than three eggs a week and your general fat intake is reasonable.
Cheese is rich in calcium and therefore a useful food for growing children, but remember that it does contain fat unless you use the low-fat cottage varieties. Cold baked beans (preferably home-cooked), lentils and peanut butter also make healthy, tasty sandwiches. After eating a nutritious sandwich, it is pleasant to finish off your lunch with seasonal fruits.

Whole Wheat Bread Recipe

Party Ham Sandwiches Recipe

Lunches, like breakfasts, vary according to lifestyle and appetite. For good nutrition, our meals should complement one another, so that each day we eat a balanced diet. If you eat meat, fish or eggs for lunch, then it would be best to eat vegetables and cereal or grains for dinner. For some, lunch is the main meal of the day (it was for me for twenty years).

Baked Haddock With Sweet Corn Mustard Sauce Recipe

How To Steam Vegetable?

Breakfast sets one’s mood for the morning. If I have a  light breakfast, I will need a mid-morning snack, say a salad sandwich or a piece of fruit. A good breakfast is defined more by the quality than the quantity of
food eaten. It is the important fiber found in grains (wheat, oats, corn, rye, barley etc.) that makes cereal an excellent breakfast food. But read labels when purchasing your cereals and select those with little or no added salt, sugar or fat. And adults who suspect their fat consumption to be a little high might try skim milk with their cereal.
An egg can be part of an excellent breakfast, but remember the recommendation of three eggs per week per person. A breakfast of fried eggs and bacon and/or sausages with buttered toast carries a very high level of fat and cholesterol and is to be avoided. Boiled or poached eggs are preferable and, if you must have bacon, trim the fat off it and grill it. A good breakfast complements the rest of the day’s diet, and morning is a good time to eat high-fiber foods (cereals, wholegrain bread etc.). If you are among those who cannot face breakfast, eat lightly, but plan for a nourishing mid-morning snack.

Here are some breakfast recipes:

Cheese and Herb Omelet Recipe

Oat and Wheat Muesli Recipe