DMP-10-Low-Carb-Bases.Pdf

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Zucchini Strip Noodles

Zucchini Noodles, Spaghetti, Fettucine

Cauliflower Rice

Cabbage Rice

Konjac Noodles

Konjac Rice

Cauliflower Mashed ‘Potatoes’

Steamed Cabbage Noodles

Sauteed Cabbage Noodles

Lettuce Leaf Wraps, Burgers, Tacos

3 Minute Microwave Bun

Zucchini Strip Noodles

Zucchini strip noodles make a tasty and easy alternative for noodles that work in almost any noodle dish or pasta-based meal.

Recipe

● Servings: 2 ● Prep time: 5 minutes ● Cook Time: 5 minutes

Ingredients

● 2 large zucchini - or 3 small

Instructions

1. Cut the ends off the zucchini, then using a vegetable peeler (or a mandolin if you have one), peel it into long strips until you have done the whole vegetable.

© DiabetesMealPlans.com 2. If cooking separately, heat oil in a pan and cook them for 2-3 minutes, stirring occasionally until done. Then serve as a base for any sauce, soup, or meal. 3. If using in a stir fry you can add it directly into the dish toward the end of cooking.

Nutrition Facts

Simply use an ordinary vegetable peeler to make these strip noodles.

You will end up with some nice noodles ready to cook.

Zucchini Noodles, Spaghetti, Fettucine

An alternative to the zucchini strip noodles is to buy a vegetable spiralizer that easily makes noodles, spaghetti and fettucine.

CLICK HERE to read more about the vegetable spiralizer

Vegetable Spiralizer Machine

You can purchase the machines for around $30-40 and they make all 3 types of noodles.

CLICK HERE to read more about the vegetable spiralizer

You can also purchase hand held spiralizers, but they aren’t as easy to use as the machines. And they don’t make 3 types of noodles.

Once you spiralize your vegetables, steam, saute or fry to make delicious noodle or spaghetti dishes.

You can also spiralize carrots, beetroot, eggplant, and cucumber - for salads and other dishes.

Cauliflower Rice

This cauliflower rice makes the perfect substitute for gluggy, carb filled rice, is to use cauliflower as an alternative. You will be pleasantly surprised at just how good it is!

● Servings: 1 ● Prep time: 2 minutes ● Cook Time: 5 minutes

Recipe

Ingredients

● 1/4 cauliflower - per person. Approx. 7oz/ 200g ● 2 teaspoon olive oil

Instructions

1. Roughly chop the cauliflower, place it into a food processor and pulse for 1 minute until it's a 'rice like' consistency.

2. Alternatively, use a grater to grate the cauliflower.

3. Heat oil in a pan. 4. Add cauliflower and fry up until it’s browned and cooked through, stirring it occasionally throughout the cooking process 5. Serve it as a bed for your favorite dishes, it’s as easy as that!

OPTIONS

Storage - will keep in the fridge for 2 days so you can cook a bigger batch for a few meals.

Additions - Add some finely diced onion for a slightly different flavor, cook the onion first for a few minutes before adding the cauliflower to the pan. Add a little tamari (wheat free soy sauce), add some herbs or spices for different flavors. You can even make a fried rice using the cauliflower rice.

Nutrition Facts

15 Minute Beef Goulash with Cauliflower Rice

Cabbage Rice

● Servings: 2 ● Prep time: 2 minutes ● Cook Time: 5 minutes

Recipe

Ingredients

● 8.80 oz / 250 g green cabbage - equiv. 2-3 cups, cut into ‘rice’ chunks

Instructions 1. Depending on how fine or chunky you want your rice, slice up the cabbage with a large knife into chunks of your desired size. 2. For Steamed Chunks: Place the chunks of cabbage in a steamer, bring to the boil, steam for 3-5 minutes. 3. For Sauteed Chunks: Heat a pan with a little olive oil and saute until slightly browned and cooked through.

Konjac Noodles

Have you heard of konjac noodles?

What about shirataki noodles?

That’s essentially what konjac noodles are, Japanese low carb noodles that make the perfect substitute to pasta, rice noodles, fettucine, and even lasagna.

WHAT IS KONJAC?

Konjac is a plant that comes from the Asian areas of Japan, China, and Indonesia. The konjac plant is also known as the elephant yam, snake palm, voodoo lily, devil’s tongue, konnyaku potato, and konjak.

The root of the plant is 40% konjac-mannan, or glucomannan, and this is what gives it a gel like structure. It has virtually no calories or carbs but is high in fiber.

To make the noodles, they make a yam cake, and then they push the cakes through a grid of sharp blades to cut the noodles, which are known as shirataki noodles.

KONJAC ROOT BENEFITS

Konjac has been eaten in Japan for over 1500 years. Surprisingly, konjac root has benefits to our health, particularly for type 2 diabetes.

One study showed that adding glucomannan fiber to the diets of type 2 diabetics, improved blood glucose control, HDL cholesterol levels, and decreased blood pressure. Because the konjac fiber is a very viscous gel like substance, this could explain its benefits for blood sugar control.

Another study published in Diabetes Care, showed that type 2 diabetics given glucomannan fiber had improved insulin resistance status and benefits to blood glucose and lipids (cholesterol). The dietary fiber helps improve insulin sensitivity.

As a diabetic, fiber is very important.You want to aim to get at least the recommended requirement each day, which is 30 g for men and 28 g for women. Most people are only getting 15 g or less, so including konjac noodles in your diet might help a lot.

Nutrition Facts

As you can see from the basic nutrition data on konjac noodles, they contain 0% of everything but fiber and are very low in calories. This makes them the perfect substitute for pasta.

Konjac noodles don’t require a lot of cooking. They come in packets enclosed in a liquid and when you open them, they do have a strange smell.

You need to make sure you rinse them well, then soak them in hot water for at least 3 minutes. Then rinse again before adding them to your dish.

They work very well in saucy-type dishes, where the noodles get coated in flavor.

Konjac Rice

Konjac rice is made out of konjac, the same as the noodles. But when you purchase it, it comes in a grain-like rice.

It’s made out of the konjac fiber and has zero carbs, so you can eat as much of it as you like. Because of its fibrous texture, it doesn’t really absorb sauces as much as real rice but it is nice to include with some dishes.

Nutrition Facts

● Calories 15 ● Fat: 0g ● Sat: 0g ● Poly: 0g ● Mono: 0g ● Carbs: 4g ● Fiber: 4g ● Net Carbs: 0g ● Protein: 0g

Slow Cooked Curry Satay Chicken with Konjac Noodles

Cauliflower Mashed ‘Potatoes’

If you’ve been missing your creamy mashed potato, try this recipe. It substitutes potato perfectly and makes a delicious side to any meat, veg or gravy-based meal.

● Servings: 2

Recipe

Ingredients

● 1 lb/ 400-500 g cauliflower - equiv. 1/2 medium cauliflower - roughly chopped ● 1 teaspoon butter ● salt and pepper ● Water Instructions

1. Put the roughly chopped cauliflower into a saucepan and cover with water.

© DiabetesMealPlans.com 2. Bring to the boil and then turn down the heat to a simmer and cook for approximately 7 minutes or until the cauliflower is soft when poked with a fork. 3. Remove from the heat and strain in a colander. 4. Place back in the saucepan, then mash it up, and a bit of butter and a little salt and pepper to season. 5. Mash until it's all combined and mashed well. Then ENJOY

Nutrition Facts

ADDITIONS

● Add some pepper or spices to the mashed cauliflower for different flavors. ● Dairy lovers – Add some grated cheese for a cheesy mash.

STORAGE OPTIONS

Will keep in the fridge in a container for up to 3 days. It will smell strange when it’s no good and taste tangy too.

For a super smooth mash, blend with a food processor.

Feta-Stuffed Chicken Meatballs with Greens and Cauli Mash

Steamed Cabbage Noodles

Steamed cabbage work surprisingly well as a pasta or noodle alternative. Cabbage doesn’t have an overly strong flavor and cooked to the right consistency it absorbs the flavor of sauces well.

For an additional twist, try using red cabbage to some of your dishes. It has a sweeter flavor and will add a wonderful color to your dishes as well.

● Servings: 2 ● Prep time: 2 minutes ● Cook Time: 5 minutes

Recipe

Ingredients

● 8.8 oz/ 250 g green cabbage - equiv. 2-3 cups shredded

Instructions

1. Depending on how thick you want your noodles, slice them with a large knife.

© DiabetesMealPlans.com 2. Place the shredded cabbage in a steamer, bring to the boil, steam for 5-7 minutes depending on quantities. For a small quantity go for 5 minutes, extend it for more. Check at the 4-5 minute mark. 3. To test it look for change in color, it will start to look opaque when it is cooked. You should also be able to stick your fork through it easily. And it will be soft to break between your fingers. 4. Serve with your favorite sauce or add to a stir fry, soup or noodle dish.

Nutrition Facts

Chicken Carbonara over Steamed Cabbage Noodles

Sauteed Cabbage Noodles

Pictured above is sauteed cabbage noodles topped with bolognese sauce. You can top these smoky tasting noodles with any of your favorite sauces as a low carb noodle or spaghetti replacement.

These make a great alternative to the traditional gluten filled pastas that is also low carb. They are very easy to make and can be used with many different dishes.

● Servings: 2 ● Prep time: 2 minutes ● Cook Time: 10 minutes

Recipe

Ingredients

● 8.8 oz/ 250 g green cabbage - equiv. 2-3 cups shredded ● 2 teaspoon olive oil ● 1 Tablespoon tamari - wheat free soy sauce

Instructions

1. Add the cabbage into the pan and begin to sauté the cabbage letting it brown so it gets a tasty flavor 2. Sauté for about 5 minutes, stirring regularly and then add the tamari over the top stir in. It will steam up and the pan will dry out but continue to sauté it like this for a few minutes so it absorbs the smoky, dry flavor. 3. After a few minutes add a small amount of water to the pan, turn down the heat and let the cabbage noodles simmer slowly until cooked to your desire. You can cook them more if you want them soft or if you like to eat them a bit crispier just cook them less. 4. Serve the sautéed cabbage noodles topped with a bolognese sauce or choose any type of pasta or noodle dish and replace it with the sauteed cabbage. Delicious!

Nutrition Facts

OPTIONS: Saute with chili, peppercorns and lime. Add your favorite spices, add diced onion or sliced scallions/ spring onions. Get creative and flavor your cabbage noodles.

Lettuce Leaf Wraps, Burgers, Tacos

Lettuce leaves make the perfect substitute for breads. Low in carbs and very versatile for a variety of meals.

Lettuce Leaves for Wraps

Pictured above is a chicken lettuce wrap. Instead of using pita bread or flatbread, lay down several lettuce leaves on foil, top with your favorite toppings, then wrap as you would do with flatbread. These wraps make a great low carb lunch that can be taken in your bag to work and so forth.

Instead of burger buns, which are high in carbs, replace with lettuce leaves. You still get the burger hit without all those nasty carbs.

Lettuce Taco Shells

Swap out taco shells for the freshness of lettuce leaves. Serve with chicken, beef and a variety of toppings. A fun treat for the whole family to enjoy.

3 Minute Microwave Bun

Last but not least, it you do want to eat a burger, a sandwich bun, or have a low carb bread to dip into your soups, these 3 minute buns are super easy and make a great substitute.

● Servings: 1 ● Prep time: 1 minute ● Cook Time: 2 minutes

Recipe

Ingredients

● 1 egg ● 1 teaspoon olive oil ● Pinch salt ● 1/4 teaspoon baking soda ● 1 Tablespoon ground flaxseed meal

1. Place the egg, olive oil, salt, and baking powder into a small bowl and using a spoon beat it all together. 2. Add the ground flaxseed and mix well to combine. 3. Once combined, use the edge of the spoon to push any mixture from the edges of the bowl into the middle. 4. Place in the microwave on high for 2 minutes. 5. Remove from the bowl by carefully edging a knife around the bun and allow it to cool before use.

Recipe Notes

● These can be frozen ● These will keep in a airtight container or bag for around 5 days

You should be able to buy ground flaxseed meal at your local supermarket. If you can't find it in the flour section, check in the health food section or ask someone where it’s located.

Nutrition Facts

Bacon, Egg Avocado Roll

Ham, Cheese, Tomato Roll

Low Carb Burger

Looking to buy low carb diabetic friendly foods?

Visit our Amazon Low Carb Food Store

Want to make everyday eating easier and lower blood sugar and A1C?

Our menus and meal plans take all these wonderful low carb bases and put them into meals, menus and programs to help you!