Category Archives: meals for diabetes and ketosis

stir fry veggies with sardines

This is a simple  breakfast we’ve been doing at our place lately.

For an speedy pre-work breakfast we buy the veggies pre-chopped from Coles (in a bag) and throw them in the fry pan with some butter.

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For some extra protein and nutrients open a can of sardines when the veggies are done.

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As you can see below, the vitamin and mineral score very well and the protein score is great too!

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The veggies contain some carbs, but not a lot of net carbs once you account for the fibre.  This meal has a nice gentle response on Moni’s (my wife who has Type 1 diabetes) blood glucose levels too.

If you were looking for a more ketogenic approach you could add some more butter in the cooking.  If you were looking to lose weight you could add a bit less.

This recipe comes in at:

The table below shows the nutritional data per 500 calorie serving.

net carbs insulin load carb insulin fat protein fibre
8g 29g 26% 54% 39g 11g

Some other variations on the theme include, veggies with canned salmon and cottage cheese.

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Or just straight with the almonds, no fish.

 

Moni enjoys this if she’s sick of diary and eggs.

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The table below shows the nutritional data per 500 calorie serving.

net carbs insulin load carb insulin fat protein fibre
12g 22g 55% 65% 18g 14g
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garlic prawns, spinach, pine nuts

This “diet” food is so hard to take!   And with a great blood glucose response to boot!

Fresh prawns from the markets with spinach, pine nuts, shiitake mushrooms, butter and garlic.

Super high on the vitamins and minerals as well as aminos with the pine nuts and spinach.

Prawns are a nice way to get your DHA in as well.
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net carbs

insulin load carb insulin fat protein

fibre

11g 35g 31% 50% 36%

6g

kale with chorizo and eggs

This recipe comes from the Real Meal Revolution which contains a wide range of excellent low carb and nutrient dense meal options as you would expect from a recipe book with Tim Noakes at the helm).

The new Raising Superheroes is a “real food” cookbook with a range of real food recipes to provide parents with scientifically supported advice and delicious recipes to raise the healthiest, brightest kids possible.

The analysis below shows that the combination chorizo, egg, spinach and butter does a really nice job of covering off on a wide range of vitamins, minerals, amino acids and fatty acids.

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Chorizo has an excellent protein score, minimal carbs and a reasonable array of vitamins and minerals.  It’s a processed meat, so get the good stuff if you can.

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Eggs are hard to beat when it comes to a complete protein and also have an excellent array of vitamins and minerals.  Try to get eggs from free range happy hen who get to see the sun and eat some bugs and grub for bonus points.

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And kale does a great job of filling out the vitamins and minerals while still having a reasonable protein score.

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As you can see from the screen grab from Nutrition Self Data, spinach has an even higher nutrient score, higher protein score and more fiber.  A win for both nutrient density and blood glucose management.

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carbs insulin load carb insulin fat protein fibre
2g 14g 12% 79% 18% 2g