Low Carb Diabetic Diet

Corn is a source of fiber, and it is most readily available, and  therefore tastiest, in late summer to autumn.

SELECT: corn with fresh-looking, light green leaves and full, pale yellow kernels. The cobs should feel heavy.

PREPARATION: Remove leaves and silky corn hair. Rinse corn under cold water and steam or boil for 5-10 mins, depending on size and freshness. Alternatively, the corn kernels can be detached when still raw (using a sharp knife) and either added to a soup or a casseroles or simply steamed, and microwaved or boiled. Whole corn can be wrapped in foil and cooked in the oven or on the barbecue.

SUGGESTED SEASONING: A little margarine or butter and freshly ground pepper.

Low Carb Diabetic Diet

The last few years have seen the strong marketing of several kinds of sprouts, including alfalfa and various beans such as mung beans, and they are available all the year around. They are most nutritious (like pulses, they are a good source of protein), and they are delicious eaten raw in salads and sandwiches. They may also be added to stir-fried vegetable dishes and soups.

Select: Firm, unblemished sprouts with fresh colors, and if you intend keeping the, for a few days, refrigerate them immersed in cold water.

Preparation: Wash sprouts. Stir-frying is the most suitable method of cooking and they require only 30-60 secs in the pan.

Suggested Seasoning: Soy sauce, oyster sauce.

Low Carb Diabetic Diet

Pumpkin is a good source of vitamin A and fiber.

Select: Firm, clear-skinned, unblemished pumpkin. If the pumpkin is already cut, choose a piece with a nice orange flesh.

Preparation: Wash and cut pumpkin into manageable slices. Remove seeds and skin and either steam, microwave, stir-fry or bake. I bake pumpkin in its skin on an oven rack, as this way it cooks quickly, does not stick and require little or no oil. Pureed pumpkin is delicious; of course it needs to be skinned before cooking.

Suggested Seasoning: Cummin, freshly ground pepper

Low Carb Diabetic Diet

There are three or four varieties available and the yellow-fleshed type is the sweetest. Sweet potato is useful source of fibre and vitamin A, and you will lose least goodness if you leave the skin on.
Select: Unblemished sweet potatoes with unbroken on skins and no dark spots.

Preparation: Wash well in lukewarm water to dissolve dirt. Whether skinned or not, sweet potatoes can be steamed, boiled,  microwaved, stir-fried, baked or roasted. Like ordinary potatoes, they give substance or a casserole and may be wrapped in foil and baked in the oven or on the barbecue.

Suggested Seasoning: They really require no seasoning, but you may like to try cummin, freshly ground black pepper, parsley, chives or basil.

Low Carb Diabetic Diet

Cauliflower is at its peak during the coldest months of the year. A source of fiber and vitamin C and a member of the protective cruciferous family, it can be cooker or eaten raw in salads.

SELECT: Firm, white, compact cauliflower with no dark spots. If a cauliflower has its leaves intact you easily check its freshness.

PREPARATION: Remove leaves, trim large stalks and either leave whole or separate into flowerets. Wash in cold water and either steam, stir-fry, microwave or boil until just tender.

Suggested Seasoning:  Lemon juice, vinegar, parsley, chervil, pepper, cummin.

Low Carb Diabetic Diet

Most people adore peas, and they are a good source of dietary fibre. They are so popular that when other excellent green vegetables are in season, some people still serve peas, either fresh or frozen, out of habit. It is preferable to vary your diet as much as possible and include serves of different vegetables daily. Peas are tastiest in the milder months of the year.

Select: Bright green, plump pods, not too large or too firm.

Preparation? Shell peas, wash in cold water and steam, boil or microwave. I prefer boiling as it is more rapid (the nutrients are sealed inside the skin of each pea).

Suggested seasoning: Freshly ground black pepper, cummin, parsley.

Low Carb Diabetic Diet

How To Cook Beans Easily

Beans are about the best nutrition bargain going. Low in cost, they provide thiamin, riboflavin, niacin, iron, and calcium. When complemented by grains or dairy products, they are a main source of high-quality protein for vegetarians.

The simplest cooking directions are to sort through the beans and discard any bad ones, then rinse well, drain, and gently boil, uncovered, in three times their volume of water until tender.

For some beans, cooking “until tender” can take a considerable length of time. If you prefer, you can shorten their cooking time by soaking them according to one of the following methods.

1. Quick soaking: In a kettle, combine 6 to 9 cups hot water with 1 pound dry beans. Bring to a boil over high heat and continue to boil for 2 minutes. Remove from heat and let soak, covered, for 1 hour before draining.
2. Long soaking: In a kettle, combine 6 to 7 cups cold water with 1 pound dry beans. Add 2 teaspoons salt, (it helps beans absorb water evenly). Let soak for at least 3 to 4 hours or until next day. Drain before cooking.

To cook soaked beans: In a kettle, bring 6 to 7 cups water to a boil. Add drained, soaked beans. Boil gently partially covered, until tender Add water if needed to keep beans covered. Add salt to taste (up to 2 teaspoons) when beans are tender. Drain excess water when done; reserve for soups or stews, if desired.

Beans double in size; 1 pound dry beans yields about 4 cups cooked beans. We prefer to cook a large quantity of beans and freeze whatever we don’t plan to use right away.

The following list of legumes (mostly beans) contains a brief description as well as recommended cooking time after soaking for each item. Note that lentils and split peas do not need soaking.

1. Black beans: Robust flavor; popular in South American cooking. 1 to 1 1/2 hours.
2. Black-eyed peas: Smooth texture, pealike flavor; good mixed with other vegetables. 1 to 1 1/2 hours.
3. Garbanzos (chick peas, ceci): Firm texture, nutlike flavor; naturals for minestrone, salads. 2 to 2 1/2 hours.
4. Great Northern beans: Mild flavor; good in soups, and combined with other vegetables. 1 to 1 1/2 hours.
5. Kidney beans: Firm texture, meaty flavor; hold shape well in chili dishes and other casseroles. 1 1/2 to 2 hours.
6. Lentils: No soaking needed. Mild flavor blends well with many different foods, spices. 40 to 45 minutes.
7. Limas, baby: Versatile; use like other white beans in soups, casseroles. 1 to 1 1/2 hours.
8. Pink, pinto, and red beans: Hearty flavor; great for barbecue-style beans, Mexican cooking, soups, casseroles. 1 1/2 to 2 hours.
9. Soybeans: Strong-flavored, near-perfect protein source. Refrigerate while soaking. 3 to 3 1/2 hours.
10. Split peas, green and yellow: No soaking; good for soups, side dishes. 40 to 50 minutes.
11. White beans (navy), small: Hold their shape when cooked; classic for baked beans. 1 to 1 1/2 hours.

Cream Of Green Beans Soup Recipe

Green Beans Bake Onion Recipe

Seasoned with fresh herbs, mushrooms are an excellent raw salad ingredient, and also add flavour to many cooked dishes.

Select firm, unblemished, fresh-looking mushrooms that are creamy white in color. Large mushrooms are great for garnishing and in casseroles, small ones are more practical.

Preparation: Some people simply wipe mushrooms with a cloth before cooking, but it’s better to wash them gently and briefly in a large quantity of water to dissolve any dirt. Do this just before cooking, otherwise they lose their lovely color. Mushrooms can be steamed, microwaved, stir-fried, baked or barbecued, and are a popular addition to casseroles. When baking and barbecuing, dry the washed (large) mushrooms, brush them with a little olive oil and season with pepper just before cooking.

Suggested seasoning: Lemon juice, freshly ground black pepper, soy sauce, parsley, chives, basil, nutmeg, cummin, garlic.

Baked Fish with Mushrooms Recipe

Baked Ham-Stuffed Mushrooms Recipe

In the interests of freshness and economy, it is preferable to buy chicken whole rather then portioned. When serving meat of any kind pay attention to the size of the helpings on the plate. Health authorities advise us against eating large servings of meat. A chicken weighing 1.2 kg is sufficient for a meal to serve four average-size people. Small chickens (1 -1 .2kg) are generally more tender than large ones, but the larger ones usually have more taste.

Select a fresh, plump bird with a meaty breast and a fairly taut skin. Loose skin indicates lack of freshness. The color should be fleshy pink rather than off-white, and the legs should be strong-looking. Look for a bird with a rather solid bone structure. Free-range chickens, which have had a more varied diet and more exercise, are tastier and firmer-fleshed than battery chickens. The latter tend to lose more weight during cooking, due to slightly extra moisture loss. Free-range chickens cost a little more per kilogram, but there is more left after cooking for you to eat.

In order to preserve its vitamin C content, capsicum is best used raw in salads. However, cooked capsicum gives superb flavour to other foods. It is interesting to note that red capsicums are simple green capsicums at a later stage of ripeness.

How to Select:

Select capsicum that are shiny, firm, full and without blemish. Capsicum is at its peak during the warmer months of the year.

How to Prepare:

If the capsicum is to be sliced or diced, it must first be halved, seeded and washed. It can be steamed, stir-fried, baked, microwaved or boiled, but is most often combined with other vegetables such as tomato, zucchini, eggplant and onion. Capsicum can be baked after being stuffed with such things as other vegetables, rice, beans and meat, as well as being a delicious addition to casseroles. It is popular in Asian cooking and is well suited to stir-frying in a wok.

Suggested Seasoning: Garlic, oregano, parsley, freshly ground black pepper.

Low Carb Diabetic Diet