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DMP-10-Low-Carb-Bases.Pdf Disclaimer The Author and Publisher have strived to be as accurate and complete as possible in the creation of this ebook/ document, notwithstanding the fact that they do not warrant or represent at any time that the contents within are accurate. While all attempts have been made to verify information provided in this publication, the Author and Publisher assume no responsibility for errors, omissions, or contrary interpretation of the subject matter herein. In practical books, like anything else in life, there are no guarantees. Readers are cautioned to rely on their own judgment about their individual circumstances and to act accordingly. The information contained in this ebook/ document is for general informational use only. This ebook/ document should not be treated as medical advice and should not replace the need for professional medical advice, diagnosis or treatment. All information used and applied is at the reader’s own discretion. The author and publisher disclaim any and all liability, loss or risk, personal or otherwise, arising as a consequence, directly or indirectly from any use or application of the material contained within this ebook/ document. For any health concerns, the advice of a health professional should be sought before commencing any diet or lifestyle program. Copyright © Diabetes Meal Plans.com ​ All rights reserved. All rights reserved. This eBook/ document may NOT be given away or sold. TABLE OF CONTENTS 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 © DiabetesMealPlans.com 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 Calories: 32 | Fat: 0.4g | Sat: 0.1g | Poly: 0.2g | Mono: 0.3g | Carbs: 7g | Fiber: 2g | Net Carbs: 5g | Protein: 2g Simply use an ordinary vegetable peeler to make these strip noodles. © DiabetesMealPlans.com If you want a thinner noodle, slice the zucchini first before you use the peeler to strip it. You will end up with some nice noodles ready to cook. © DiabetesMealPlans.com 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 ​ © DiabetesMealPlans.com Depending on your meal, you usually need 2-3 large or 4 small zucchini to serve 2 people. Nutrition Facts - per 2 large zucchini - or 3 small zucchini ​ ​ ​ Calories: 32 | Fat: 0.4g | Sat: 0.1g | Poly: 0.2g | Mono: 0.3g | Carbs: 7g | Fiber: 2g | Net Carbs: 5g | Protein: 2g 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. © DiabetesMealPlans.com 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. © DiabetesMealPlans.com 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. © DiabetesMealPlans.com 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! © DiabetesMealPlans.com Recipe Notes 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 Calories: 137 | Fat: 10g | Sat: 1g | Poly: 1g | Mono: 7g | Carbs: 11g | Fiber: 5g | Net Carbs: 6g | Protein: 4g 15 Minute Beef Goulash with Cauliflower Rice © DiabetesMealPlans.com 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. © DiabetesMealPlans.com Nutrition Facts Calories: 30 | Fat: 0.1g | Sat: 0.02g | Poly: 0.1g | Mono: 0.01g | Carbs: 7g | Fiber: 3g | Net Carbs: 4g | Protein: 2g © DiabetesMealPlans.com 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. © DiabetesMealPlans.com The Japanese have used the flour obtained from the root to make jellies and as a gelatin type substitute. And the other popular thing they make is konjac noodles. 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 Calories: 15 | Fat: 0g | Sat: 0g | Poly: 0g | Mono: 0g | Carbs: 4g | Fiber: 4g | Net Carbs: 0g | Protein: 0g 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. © DiabetesMealPlans.com 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. © DiabetesMealPlans.com 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 © DiabetesMealPlans.com 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.
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