Low Carb Diabetic Diet

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

Recommendation for its carotene content (carotene is converted in the body to vitamin A) and fibre, the humble carrot is a beloved friend of the cook. In addition to combining well with almost all vegetables and with fish, poultry and meat, it is readily available and inexpensive. Carrots are delicious raw and may be eaten whole or grated; they are a popular and addition to salads. Many young children prefer them raw.

Select: Medium to small, firm, smooth, unblemished, deep orange carrots. It is easy to check the freshness of those with green tops attached.

Preparation: Young carrots are washed and brushed, while larger ones are washed and lightly peeled before steaming, stir-frying, microwaving, boiling or baking. Cut carrots to equal size or cook whole carrots of the same size so that they will all be ready at the same time. Carrots fo particularly well with veal and beef.

Suggested seasoning: Parsley, chervil, freshly ground pepper, orange zest.

Glazed Carrot Recipe

Low Carb Diabetic Recipe

For Patties: Place sausage patties in an unheated skillet. Cook slowly, uncovered, 15 to 20 minutes or till thoroughly cooked, turning once. Drain well. (Or, arrange patties on an unheated rack in a shallow baking pan. Bake in a 400 degree oven for 20 to 25 minutes or till cooked.) One pound makes 4 to 5 servings.

For Links: Do not prick sausages. Place uncooked pork sausage links in an unheated skillet. Add 1/4 cup cold water per half pound sausage. Cover and cook slowly for 5 minutes; drain well. Cool slowly, uncovered, for 12 to 14 minutes more or till liquid from sausages has evaporated and sausages are thoroughly cooked; turn occasionally with tongs.

Apple Stuffed Sausage Patties Recipe

Sausage Kraut Recipe

Broccoli is a member of the protective cruciferous family of vegetables and is an excellent source of vitamins A and C. Australian broccoli is superb, especially during the colder months of the year.

Select: firm, very green, unblemished broccoli with compact heads. Avoid yellowing broccoli. Yellowing may be due to loss of freshness or to the broccoli buds opening out into flowers – a sign of over-maturity.

Preparation: Like most green vegetables, broccoli is best steamed, microwaved or stir-fried. Trim tough stalks, separate into flowerets and wash in cold water before cooking. Broccoli cooked in stock and blended to a puree makes an excellent soup and may be seasoned with a little curry power or a spice of your choice.

Suggested seasoning: lemon juice, freshly ground black pepper, chili, soy sauce.

Low Carb Diabetic Diet

Soaking: Dried pulses are easy to cook, but you need to plan ahead as must pulses have to be soaked in cold water for about twelve hours, sometimes more (e.g. dried broad beans are soaked for two days, but this is unusual). Lentils do not usually require any soaking at all. Don’t put off by the thought of soaking pulses; it is really no work at all. First rinse pulses and remove any dark-looking ones and any of the small stones that sometimes find their way into the pack. Soak pulses in 3 or 4 times their volume of cold water and keep in a cool place. Too warm an atmosphere could make them ferment.

Quick soaking: A long soaking is preferable, but no one is perfect and you may have forgotten to put your beans in water. In this case, bring the rinsed pulses and cold water to the boil for 2-3 mins. Turn off the heat, cover and wait till the beans get plump before cooking again as indicated.

Low Carb Diabetic Diet

Eggplant has a bitter but rich, satisfying taste that marries well with other full-flavored Mediterranean-style vegetables, like capsicum, tomatoes, garlic and zucchini.

Select: small but full-looking eggplants with glossy, dark purple skins and no blemishes.

Preparation: Wash eggplant first. Small eggplants can be pan-fired or baked as they are. Large or older ones need to be halved or sliced and either soaked in very salty water or sprinkled with salt and left to stand for about 30 mins. The salt absorbs moisture and bitterness. After this time, squeeze the eggplant by hand or dry with a cloth or kitchen paper before cooking.  Baked eggplant is delicious and the vegetable can also be stuffed. To do this, halve the eggplant and remove a little of the flesh before cooking. Baked eggplant is delicious, and the vegetable can also stuffed. To do this, halve the eggplant with either a forcemeat, a vegetable preparation such as ratatouille, or a rice and vegetable stuffing.

Suggested seasoning: Thyme, rosemary, oregano, parsley, basil, garlic, lemon juice.

Low Carb Diabetic Diet

Children love raw celery, and it is an excellent way for them to start a meal when they are ‘starving’. Raw celery is delicious in salads.

Select: Celery with fresh-looking, unblemished leaves. The outer stalks should be light green, crisp and firm, and the inner, more tender stalks paler in colour.

Preparation: Cut and discard thick, tough, upper portion of celery, leaves included. The thicker, outer sticks sometimes need to be peeled to remove tough strings. Wash and cut celery into pieces before steaming, stir-frying, microwaving, boiling or cooking in a casserole. The smooth, buttery texture of blended cooked celery mixed with a little cooking liquid makes an ideal substitute for cream, or butter in sauces to accompany fish, white meats and vegetables.

Suggested Seasoning: Freshly  ground black pepper, parsley, tarragon, chopped tomato, cummin.

Low Carb Diabetic Diet

You may be surprised to learn that leeks are the favorite vegetable of the French. Leeks are most readily available in winter, and like all vegetables are best when in season.

Select: small leeks with deep green, unblemished leaves and a shine white base.

Preparation: Cut length wise into quarters, leaving the base intact. Wash well in lukewarm water to dissolve dirt caught between the leaves. RInse in cold water before either steaming, stir-frying, boiling ot microwaving. Leeks are delivious cooked in a broth with other vegetables and are usually cut into about three pieces and ties together with string before going into the pot.

Suggested seasoning: Lemon juice, grated cheese, parsley, chervil, chives, freshly ground black pepper.

Low Carb Diabetic Diet

Zucchini is a type of squash and, despite differences in shape and color, all squashes contain vitamin A, are similar in texture and taste, and can be prepared in the same manner. Like tomato and capsicum, zucchini and quashes are best and cheapest in summer, and these vegetables are lovely cooked together, as in ratatouile.

Select: small squashes or at least avoid very large ones, and look for glossy skins that are not too dark and have no blemishes. Squashes are excellent raw salad ingredients.

Preparation: Wash and trim ends before steaming or microwaving(do not boil squash). Slice it before stir-frying. Baked squash is delicious. Arrange whole squashes on a baking tray. Brush with a little olive oil, season with pepper and chopped garlic, and sprinkle with grated parmesan or breadcrumbs.

Suggested seasoning: Parsley, basil, cummin, tomatoes, freshly ground pepper, garlic, onion.

Low Carb Diabetic Diet

Like cabbage, cauliflower, brussels sprouts and broccoli, turnips are cruciferous vegetables; parsnips, however, are not (they are a source of fibre though).

Select: small, clean-looking, smooth-skinned turnips and parsnips, preferably with leaves still attached.

Preparation: Turnips and parsnips have a thick skin and therefore need to be peeled with a small, sharp knife. Cook either by steaming, microwaving or stirfrying but avoid boiling,  except in soups and broths where the liquid is to be used.

Suggested seasoning: Freshly ground black pepper, cummin, coriander leaves, parsley, chervil.

Low Carb Diabetic Diet