Cooking a low-carb meal for someone with Type II diabetes can be challenging. A basic rule is to reduce or eliminate white food. No pasta. No potatoes. No white bread. No rice. Here are some tasty and filling alternatives found in grocery and health food stores.
Portabella mushrooms are great in Italian dishes. For pizza, use for the base instead of pizza dough to make individual servings. Add toppings and bake just as you would bake a pizza. Or, lay out all the toppings, each person can make their own to taste. Pick the mushrooms that have the best bowl shape from the open bin rather than buying a packaged set. For lasagna, cut mushrooms in half and use in layers instead of pasta.
Speaking of Italian recipes, try eggplant parmesan instead of lasagna. The recipe at Eggplant Recipescan be used with a few substitutions. Use whole wheat flour instead of white flour. Use crumbled pork rinds instead of bread crumbs to provide a flavorful crunch.
Substitute yams for any potato recipe such as baked, french fries, shepard’s pie, and potato salad. For Christmas dinner, mix cut up, cooked yams with low sugar apple pie filling and bake at 350 degrees for 20 minutes to make a sweet potato casserole. According to the American Diabetes Association, yams are low glycemic food, meaning that they raise blood glucose levels more slowly than foods such as potatoes.
Keep low-carb bread and low-carb flat bread around. For the holidays, skip the boxed stuffing. Make your favorite home-made stuffing recipe with plenty of vegetables and dried low-carb bread. For brunch or breakfast make french toast. Use for toast and sandwiches in everyday meals. Try health food grocery stores for better tasting low-carb breads. Low-carb flat bread has good flavor and texture, and makes delicious wraps or grilled cheese sandwiches. It can be hard to find, look in the big box stores. You can find low-carb tortillas but in my opinion the low-carb flatbread tastes better.
Love Chinese take out food? Skip the rice. Buy the pints of your favorite dishes and serve over a can of Chinese vegetables.
What are the trade offs in cost and time? Portabella mushrooms cost more than lasagna pasta, low-carb breads cost more than regular loaves. Low-carb tortillas cost more than normal tortillas or bread. Preparation and cooking time are similar to traditional recipes.
You can make tasty and nutritious meals for carb-challenged friends and family with a little ingenuity. They will appreciate your efforts.