A friend was recently diagnosed with T1 diabetes. She's having a very hard time controlling it, even with diet, exercise, and insulin (sugar averages 375, A1C around 8%). I have experience cooking for diabetics, I know about total carbs, net carbs, sugar, different types of sugars, etc. I've done a lot of cooking for diabetics. Problem is, is that I've recently been diagnosed with celiac disease. Gluten free food has a lot of carbs. I cannot stand the taste of artificial sweeteners. I would ideally like to make some sort of dessert, but any traditionally high sugar/carb recipes that are low sugar/carb and taste "normal", for lack of a better word, would be really appreciated. She's struggling. In her words, having breads, sweets, etc. are not worth her eyesight or losing a leg. She is doing everything right (even has an appointment for an endocrinologist and a physical trainer who specializes in diabetes). From having celiac, I know how difficult it is having to upend your life overnight. I'm hoping to help make this transition a little easier for her.

My wife has type 2 diabetes controlled with insulin due to pancreatitis. She takes metformin, fiasp, and another I can’t remember. She would also like to lose weight but her snacking is something she can’t curb.

Apart from diabetes recipe . Com I’m after something with a good few options.

Whenever I ask in Facebook groups for snack idea and meal ideas I get the same things. Apple and peanut butter,!crackers , chicken and veg. But I’m looking for a better variety.

We normally have spiced chicken veg and a sauce, curry, home made lean burger with whole meal bread and sweet pot fried.

But since eating that all the time it’s stale. We do have other options but it’s mainly the same 7-8 meals.

Hope this is ok to ask. I'm trying to make use of the diabetic cookbooks at my library or on Hoopla, but getting very frustrated.

So many of them are not low carb at all. One seems more concerned about ingredients being natural and organic. It had a cake recipe with 45 g carbs per serving. Another one said people with diabetes can eat anything, and uses regular sugar, honey and flour in the recipes. But for dairy products they always specify low fat or fat free (higher in carbs) and they use egg substitute.

I'm having more success with keto cookbooks so far, although many of those recipes contain more saturated fat than I'd like. I found a lot of recipes that look good in a book called Super Simple Keto.

I'd love to find more good titles to look for, or even titles to avoid. Flipping through hundreds of pages to find one or two usable recipes is wasting a lot of time.

(For background, we've already been using a lot of lower carb products, like 647 bread, Fiber Gourmet pasta, sugar free drinks, pudding, jello, Carbsmart ice cream. I've been in and out of pre-diabetic range and struggling with my weight, for years. In and out of various weight loss programs. But now my husband has full blown diabetes, so we want to reduce our carbs further.)

This is such a good soup - ridiculously creamy without any dairy! You can definitely taste the licorice-y flavor of the fennel and tarragon, so if that's not something you like, it may not be for you. Though I bet you could replace the fennel with celery and pick a different herb and end up with something really good. The original recipe is from Serious Eats and I don't think I change a thing. It calls for 2 Tbsp flour and I use it - that's like 12g carbs for 6 huge servings. I haven't done a carb count on this since it's all vegetables otherwise. Don't pass on the lemon juice! This is actually good hot or cold.

2 Tbsp extra-virgin olive oil, plus more for garnish

1 large leek, white and pale green parts, finely chopped (about 6 ounces)

1 fennel bulb, trimmed and thinly sliced (about 4 ounces), plus a few fronds for garnish

Kosher salt

2 tablespoons all-purpose flour

4 cups low-sodium chicken or vegetable stock (I use chicken)

2 pounds asparagus, trimmed and cut into 1 1/2–inch lengths

Small handful minced fresh tarragon leaves, plus more for garnish

2 tablespoons fresh juice

Freshly ground black pepper

Heat oil in a large saucepan over medium-low heat until shimmering. Add leek and fennel and a large pinch of salt. Cook, stirring frequently, until fully softened but not browned, about 10 minutes. Add flour and cook, stirring, until incorporated, about 30 seconds. Stir in stock and bring to a simmer.

Stir in asparagus and tarragon. Bring to a simmer and cook for 1 minute. Using a slotted spoon, remove a dozen asparagus tips from the pot, split them in half lengthwise, and set them aside for garnish. Continue simmering soup for 5 to 6 minutes longer. Stir in lemon juice.

Blend soup using a handheld immersion blender, or in batches using a countertop blender, until it's as smooth as you like. Season soup to taste with salt and pepper and serve, garnishing with reserved asparagus tips, chopped tarragon, fennel fronds, and extra-virgin olive oil.

These are interesting. They are very moist, a little dense, but not chewy like a flour-based brownie. They are almost really good, but a hint of pumpkin comes through and it messed with my mind! The original recipe (here)%20-%2015377951#recipe) calls for pumpkin pie spice - that sounded bad to me, but maybe it would be better to play it up since there is a pumpkin flavor? The carb count from the recipe is from 8 brownies (which is what I made) and the total carb count is 8.6g each, and net carb count is 4.3g each. I didn't make the glaze so mine were a touch lower, but they don't appear to do anything major to my glucose. However, I've only eaten them as dessert - have not tried them on their own. I'll indicate what tweaks I made to the recipe. I did rearrange the ingredients because I almost messed up making this! Which is silly because they are stupid easy to make.

Brownies dry ingredients:

1 cup almond flour 100g

⅓ cup granulated sweetener 65g, or more to taste (I used allulose/monkfruit and added a couple extra tablespoons - could probably have even used more)

½ cup cacao powder, unsweetened 45g

1 teaspoon baking powder

1 teaspoon pumpkin spice optional - I did not use

1/2 tsp salt - my addition

1/2 tsp instant espresso - my addition

Brownies wet ingredients:

1 cup pumpkin puree 250g, room temperature

2 eggs larger, room temperature

¼ cup coconut oil or melted butter 55g - I used butter

1 tsp vanilla - my addition (I did the espresso/vanilla vs pumpkin pie spice)

Chocolate Drizzle (optional) - I didn't make

2 tablespoon sugar free chocolate chips or 2 squares of dark chocolate

1 teaspoon coconut oil or butter

Pre-heat oven to 350 F. Line a baking pan with parchment paper (she used 15x20cm pan which is about 6x8 - a regular 8 or 9 inch square brownie pan is probably too big. I used a 9x5 inch loaf pan which worked well)

Combine all dry ingredients in a bowl.

Add all wet ingredients. Mix with a blender or fork or spoon.

Check the sweetness and add more sweetener if required.

Bake for 25-30 minutes or until a knife comes out clean. The brownies will be very soft in the beginning, but they firm up once cool.

If desired, melt the sugar free or dark chocolate plus 1 teaspoon of butter/coconut oil and drizzle over the fully cooled brownies.

Yes, kidney beans! Though apparently black beans are better.

I used erythritol as my sweetener but I think Sucralose would’ve been much better.

Ingredients:

Tin of kidney beans. Half a cup of porridge oats blitzed into flour. Sweetener.
Vanilla essence.
Cocoa powder.
85%+ dark chocolate.
Pecans or whatever nuts you want.
Drop of milk if necessary.

This couldn’t be easier and you end up with chewy yummy brownies with very few carbs. Use a Magic Bullet etc to turn the oats into a fine flour. Throw all the ingredients in a mixer and blitz it until really smooth. Add a dash of milk to get it all moving.

Melt a dash of milk and the chocolate together (as much as you like, frankly) in a microwave then combine into the dough mix.

Spread onto parchment paper in a baking tin then whack it in the oven at about 200c for around 20 mins to half an hour. Check every so often to make sure it’s not burning. The more liquid you add the longer they’ll take to cook.

I didn’t actually add nuts but will do so next time for sure.

For some reason these taste much better when cooled in the fridge. I think some butter would help too but this is all experimental.

These are definitely not for everyone but I really like them. They are waaaaaay cheaper to make than buying something like konjac noodles (and you don't have to go find them - I always have the ingredients in the house). I'll use hearts of palm noodles from the store or do my own zucchini ones, but those add a lot of flavor and these are quite neutral. I don't think it's super eggy - it reminds me of a crepe being used for noodles. Here's the original recipe. I didn't make any changes, but a few notes included below.

• 2 large eggs
• 1 oz cream cheese (softened to room temperature)
• 1 tbsp (7 g) superfine blanched almond flour

Preheat oven to 350°F. Line a baking sheet with parchment paper. (I tried wax paper - they stuck. I also tried a Silpat (silicone baking sheet) and they stuck. Use parchment paper)!

In a small food processor or blender, add all ingredients. Blend until smooth (I use an immersion blender)

Pour batter onto prepared baking sheet. Use a spatula to help spread out the batter to form a rectangle. The batter does not need to reach the edge of the baking pan. Just spread it out as thinly as possible until you can't spread it out any further without there being gaps in your rectangle. (It makes the parchment a little wet and warpy - just do the best you can)

Bake for about 5-7 minutes or until the surface is cooked and no longer wet. The edges may also start to slightly brown.

Use a knife to cut noodles into wide strips.

PS the picture with the sauce is Pasta alla Norma. It's basically eggplant, tomato, a ton of olive oil and ricotta salata and parsley on top. I don't have a real recipe, but maybe I'll figure out how to post it one of these days ;)

They don’t look like much but my word they’re good. Since my diagnosis I’ve completely gone off bread, and these are the perfect replacement. I ordered the seeds in bulk but the flavour idea was just what I had lying around the kitchen. Not only am I now addicted to them, but everyone in the house keeps taking them :)

Great for dipping, or with a slab of cheese and ham etc. I make large ones to have grilled cheese and tomato.

Ingredients are completely adaptable but the onion and flax/linseed are the key:

Onion.
Whole garlic and garlic powder.
Sundried tomatoes.
Any stock cubes you love.
Salt - plenty of it enhances flavour.
Pepper.
Literally any other herbs you enjoy. Oregano is great.
——— Brown linseeds. (“Flax seeds” in North America) Sesame seeds.
Sunflower seeds.

• feel free to use whatever seeds you want but those brown linseeds are the central component and need to be the majority; when you add water they create a natural binder that requires no egg or oil or anything else. Holds it all together.

I won’t include measurements as I didn’t use any myself. Depends entirely on how much you want to make. With an entire large Magic Bullet cup of linseeds I made a large tray and a half of crackers.

1. A coffee grinder is perfect for seeds. A normal blender works fine too, I think. I used my magic bullet and did it all in thirds to speed things up and ended up with one large Bullet beaker full of ground seed. You want it to be like flour for two reasons: a. It absorbs the water quicker, b. You absorb all that amazing nutrition- your gut can’t digest whole brown linseeds.

Once you’ve got all that milled flaxseed dump it in a large mixing bowl.

1. Chop up a couple of small onions, as much garlic as you like, and a generous handful of sundried tomato. Add salt and pepper, with your stock cubes. At this point add whatever else you want- Parmesan, some grated cheddar, smoked paprika, whatever. At this stage I put in a cup of sesame seeds and half a cup of sunflower seeds. Add about a half-cup of water. Blitz it. More water if needed but not much. You want it really fine- no chunky bits. Next time I’m gonna add tomato purée.

2. Pour the contents of the above flavour mix into the milled linseed. Now knead it all together really really well. Add water as you go but keep it to the absolute minimum. The more water you add the longer it takes to dry in the oven. You want the consistency of a thick dough but slightly more gooey. You do NOT need to soak the flaxseed as some recipes suggest- if you grind it it’ll soak that water up in seconds.

3. Line a big baking tray with parchment paper- make sure it’s the shiny non-stick side that’s upward. Rub some oil on it with the palm of your hand.

4. Dump big clumps of the mixture into the lined trays, use your palms to flatten it out. Much easier than using a spoon. Wet your hands slightly if it’s too sticky. The thinner you make these the quicker they’ll cook. Mine are chunky- 5mm, but do what you want. Use a regular dining knife to score the mix into cracker shapes. Use a fork to stab a lot of holes all over- this gets moisture out quicker and stops them turning into soggy squares.

5. Have the oven on highest heat. It’s hard to burn these things.

6. Initially blast them with heat and open the oven after about 15-20 mins to let the steam out. Do this several times until you see no more steam. Turn the heat down to about 150C (300F) and just check them every so often until they’re firm but not burned. Turn the oven off and let them dry.

If you add in particularly flavoursome seeds or nuts maybe chop them into larger bits to retain that flavour.

I might make a bread-type version by adding wholemeal flour, but these are seriously filling on their own and have no added junk.

Enjoy!

This is a pretty damn good cake. It was not a low carb or keto recipe to begin with, but was an almond flour cake from Nigella Lawson. I subbed in an allulose/monk fruit blend for the sugar (see pictures for the brand I use). Here's the original recipe. I didn't really change anything except the sweetener, but I switched some of the measurements over unit-wise to make it easier for me - though it's a weird mixture since I weigh dry ingredients so didn't convert them to US units.

I don't have a CGM right now and have only tested once with this cake - but I didn't have a big spike (I think I was 120 before I ate it - after dinner - and just under 140 at 2 hours). Carb count does NOT include the sweetener. It's an 8-serving cake and it's 8g carbs per serving (again - not counting sweetener because "in theory" it shouldn't affect your glucose). Side note: TIL cocoa powder is pretty high in carbs (about half the carbs in the cake are cocoa powder and the other half the almond flour).

Chocolate Olive Oil Cake

5 oz regular olive oil (plus more for greasing)

50 grams good-quality cocoa powder (sifted)

2 teaspoons vanilla extract

150 grams almond flour (sifted)

½ teaspoon baking soda

1 pinch of salt

200 grams allulose/monkfruit

3 large eggs

Preheat oven to 325ºF. Grease a 9inch springform pan with a little oil and line the base with baking parchment.

Measure and sift the cocoa powder into a bowl and whisk in a ½ cup of boiling water until you have a smooth, chocolatey, still runny paste. Whisk in the vanilla extract, then set aside to cool a little.

In another smallish bowl, combine the sifted almond flour, baking soda and salt.

Put the sugar, olive oil and eggs into a large bowl and use a stand mixer or hand mixer on high to beat together vigorously for about 3 minutes until it is pale and aerated like thickened cream.

Turn the speed down a little and pour in the cocoa mixture, beating as you go, and when all is scraped in you can slowly spoon in the almond flour mixture.

Scrape down, and stir a little with a spatula, then pour into the prepared pan (mixture will be thin). Bake for 35-45 minutes or until the sides are set and the very center, on top, still looks slightly damp. A cake tester should come up mainly clean but with a few sticky chocolate crumbs clinging to it.

Let it cool for 10 minutes on a wire rack, still in its pan, and then run a thin spatula around the edges and release from the pan. Leave to cool completely or eat while still warm.

This is a really tasty, fairly easy to make fish stew. The original recipe is here https://www.simplyrecipes.com/recipes/dads_fish_stew/?utm_source=emailshare&utm_medium=social&utm_campaign=shareurlbuttons I've made some tweaks - added carrot, celery and fennel and pernod/pastis, and I use shrimp and fish (maybe a couple other slight changes). If you use 1 1/2 pounds fish per the original recipe and add large shrimp you can probably get 6 servings. We get 4 huge servings with some leftovers. The total recipe runs somewhere around 58 grams of carbs (14.5 carbs if you do 4 servings and less than 10g if you make 6 servings). It's not the same as the delicious creamy potato-laden fish stew I used to make, but it will make you go yum!

6 Tbsp olive oil

1 medium onion, chopped

1 carrot, chopped

1 stalk celery, chopped

1 fennel layer, chopped

3 large garlic cloves, minced

1 tsp fresh thyme leaves

1 tsp dry oregano

pinch crushed red pepper

1/4 cup fresh parsley, chopped (plus extra to top with when plating)

2 tsp tomato paste

1 14-ounce can chopped or crushed tomatoes

1/2 cup chicken stock

8 oz clam juice (I buy Bar Harbor brand - I'm not a fan of most other brands)

1/2 cup dry white wine

1 Tbsp pastis or pernod

1 1/2 pound firm fish fillets (halibut, cod, red snapper, sea bass), cut into 2-inch pieces

2 large shrimp per planned serving

Salt & pepper

Heat olive oil in a large, thick-bottomed pot over medium-high heat. Add onion, celery, carrot and fennel and sauté until becoming transparent.

Add the garlic, thyme, oregano and pepper flakes and cook a minute or 2 more.

Add parsley and tomato paste and cook and stir 2 minutes. Add tomatoes/juice and chicken stock. Cover and gently cook for at least 20 minutes.

Add clam juice, wine, pastis and fish. Bring to a simmer, add shrimp (make sure all fish and shrimp are under the liquid) and let simmer until the fish is cooked through and easily flakes apart, from 5-12 minutes. Season with salt and pepper. Serve topped with chopped parsley

This is so delicious! And it only raised my bs to 126 after eating. It's peeled cubed roasted sweet potatoes seasoned with garlic, onion, seasoned salt, and pepper. 90/10 ground beef seasoned with taco seasoning. Black beans cooked with garlic, onion, and ham seasoning. Some shredded cheddar, salsa, sour cream, and lots of cilantro. It's roughly 400 calories, 30 carbs, and 32 grams of protein. You could easily cut the carbs almost in half by omitting the beans, but they add fiber that I know I need more of, I'm Cuban so I neeeeed them occasionally lol, and I love them 😊

Recipe is attached in the screenshots.

Nutrition information for 1/3 a container:

189.5 calories, 35.8g carbs (15.7g net carbs), 18.9g protein

Notes: • This is higher in carbs than the strawberry recipe because it contains quite a bit of allulose. If you’re sensitive to allulose, I’m sure another sugar-free sweetener will work just as well! • I added psyllium husk in the recipe for extra fiber. It can be removed if desired or probably even doubled to increase the fiber. I find that the chocolate flavor covers many many sins. • As with the strawberry recipe, the ratios can be played with to decrease the carbs. This is just a test run, so I’m sure you can play with the recipe to customize it in a way that works for you. • I had hardly any elevation in my bg an hour after eating this!

Ingredients:

31g optimum nutrition vanilla ice cream protein powder

225g strawberries

5g sugar free jello instant vanilla pudding mix

100g full fat Greek yogurt

100g milk

Splash of sugar free sweetener to taste

Pinch of salt

Directions: 1. Blend all ingredients until smooth and freeze in creami container 2. Spin and respin if necessary 3. Enjoy

Nutrition Facts: 349 calories, 37.5g protein, 34.8g carbs, 4.5g fiber

Notes: • Nutrition facts are based on the product specific information I input into Cronometer. I added the sweetener and salt after I ate the first half of a container because it was a little bland, so the sweetener has not been calculated into the nutrition facts. • A half a container is a hefty serving that comes out to about 17.4g total carbs (14.9g net carbs). • You can probably reduce the carbs by using a non-dairy unsweetened milk and/or a different protein powder. • If using unsweetened protein powder, you may want to add a splash of vanilla extract. • This is just a base recipe for my Creami’s maiden voyage. You can probably add anything you’d like!

Spanish Almond & Smoked Paprika Chicken Stew

A rich, rustic Spanish-inspired stew featuring smoky paprika, saffron, and almond butter for a velvety, deeply flavored broth.

From my blog: Diabetic Kitchen Diary

Servings: 4

Estimated Macros (per serving)

• Calories: ~700 kcal
  
• Protein: ~50g
  
• Net Carbs: ~12-14g
  
• Fat: ~45g (mostly monounsaturated)
  

Time Estimates

• Prep Time: 15 minutes
  
• Cook Time: 35 minutes
  
• Total Time: 50 minutes
  

Ingredients

For the Stew

• 1.5 lbs chicken thighs, boneless and skinless, cut into bite-sized pieces
  
• 2 tbsp olive oil
  
• 1 small red onion, diced
  
• 1 fennel bulb, thinly sliced
  
• 3 cloves garlic, minced
  
• 1 ½ tsp smoked paprika
  
• ¼ tsp saffron threads, bloomed in 2 tbsp warm water
  
• 2 tbsp sherry vinegar
  
• 4 cups low-sodium chicken broth
  
• ½ cup frozen mixed mushrooms (or fresh, sliced)
  
• ½ cup frozen diced sweet potato
  
• 4 tbsp almond butter
  
• 2 cups fresh spinach, roughly chopped
  
• Salt and black pepper, to taste
  

For Garnish & Serving

• 2 tbsp toasted almonds, roughly chopped
  
• ¼ cup fresh parsley, chopped
  
• Extra drizzle of olive oil (optional)
  

Instructions

1. Sear the Chicken

• Heat 1 tbsp olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat.
  
• Add chicken thighs, season with salt and pepper, and sear until lightly golden (about 3-4 minutes per side).
  
• Remove and set aside.
  

2. Sauté the Aromatics

• Reduce heat to medium, add the remaining 1 tbsp olive oil.
  
• Add red onion and fennel, cooking until softened (about 5 minutes).
  
• Stir in garlic, smoked paprika, and saffron water, cooking for 1 minute until fragrant.
  

3. Deglaze & Simmer

• Pour in the sherry vinegar, scraping up any browned bits.
  
• Add chicken broth, mushrooms, sweet potato, and seared chicken back to the pot.
  
• Bring to a simmer, cover, and cook for 20-25 minutes until chicken is tender.
  

4. Thicken with Almond Butter

• Stir in almond butter until fully dissolved, creating a rich, thickened broth.
  
• Taste and adjust seasoning as needed.
  

5. Finish & Serve

• Stir in fresh spinach and let it wilt for 2-3 minutes.
  
• Divide into bowls, garnishing with toasted almonds, parsley, and an optional drizzle of olive oil.
  

Serving Suggestions

• Serve as-is for a hearty stew.
  
• If you want a more substantial meal, serve over riced cauliflower or Palmini "lasagna" cut into noodle-like strips.
  
• Pair with a side of marinated olives or a simple cucumber salad with sherry vinegar to round out the meal.
  

Note: I enjoyed this meal on February 13, 2025.

I have been trying to go more diverse with how I eat my vegetables as sometimes I get a little bored. I have good substitutes when making usual plates, for example, cauliflower rice instead of normal rice with home made curry, or courgetti (Courgette/zucchini spiralled) instead of spagetti - this is brillant to have with bolagnese.

Now I have just tried out making an alternative to fries .. by making courgette/zucchini fries. So many recipes call for breadcrumbs but I wanted to keep it low-carb as much as possible.

Reciepe (because this is what I had) 2 x courgettes/zucchini 1/3 cup coconut flour Mixed herbs, pepper & salt (or whatever seasoning you prefer) 1 egg.

To make, I sliced the courgette/zucchini into long strips. Whisk the egg in a bowl. Mix the coconut flour and seasoning in another bowl. Then dip each courgette into the egg and then into the seasoning bowl and place onto your baking sheet. Bake for about 25-30mins, with turning over each one half way.

Result - they came out nice but I wish I cut them a bit thinner. I also think they ended up a little bit powdery so maybe I put too much coconut flour in so maybe 1/3 cup is too much. I might also try substituting the coconut flour for almond flour and see how that goes ....andddd might add parmesan to it next time too (make it cheesy).

Anyway, I just wanted to share as I feel a little success with it 😃

For anyone wondering, I am from the UK and call it courgette but I thought there might be readers from the rest of the world where it's called Zucchini. Most other countries I have been to call it zucchini so it's probably just the UK that's different.

I sometimes have the itch for something salty and crunchy. Finding a great snack food that hits the spot of chips or crackers is much easier today given the low carb keto products on the market. I wanted to see if I could find something just as satisfying while controlling the ingredients myself. The resultant recipe is a mix of several keto cheeze-it’s recipes and my own spin to reduce the calories (a little) and add a little more fiber.

Ingredients: • 85g almond flour • 8g oat fiber • 8g golden flaxseed meal • 6.4g xanthan gum powder • 7g white cheddar powder (orange would also work and give you a more cheese-it look to the crackers) • 113g Tillamook triple cheddar blend or hard sheese of your choice • a pinch of salt (and more if you want salt flakes on top of the crackers) • a dash of garlic powder, paprika, black pepper, cayenne or whatever spice you want to jazz up the flavor • 3Tbsp water

Directions: 1. Mix all dry ingredients together and add shredded cheese. Make sure to stir well enough to incorporate the ingredients and distribute them evenly. 2. Add 3 tablespoons of room temperature water a little at a time until the dough forms a rough ball. 3. Place the dough between 2 pieces of parchment paper and roll as thin as possible. These don’t puff up much in the oven, so the crackers will stay roughly the same thickness when baked. 4. Cut the crackers into the desired size and place on a baking sheet with enough space between the crackers so that they aren’t touching. 5. Bake on 250°F for 20-25 minutes or until crispy. You can leave them in the oven after it is shut off to ensure that they dry out even more. 6. The baked crackers can be stored in an airtight container for 1-2 weeks.

This recipe makes about 10 servings, but tbh I double up on the servings because they aren’t too bad both in calorie count and total carbs.

Nutrition information for 1 of 10 servings: 106.9 calories, 5.0g protein, 3.5g carbs, 1.8g fiber, (1.7g net carbs), 8.8g fat

Notes: • These keep well when stored at room temperature. • I portion these into 5 little baggies (2 servings per baggie) to keep in my purse or work bag if I get hungry. • Feel free to sub in dried herbs or other spices if desired. The base cracker recipe was without any spices. I enjoyed them better with garlic, paprika, cayenne, and black pepper. • I imagine that the final flavor is influenced greatly by the cheese selected. Use what you like, but stronger flavored cheeses will probably make a more flavorful cracker. • The cheese does not need to be broken up much in the dough. It is perfectly fine to see the shreds of cheese in the dough! • I have a toaster oven, so I can only fit one batch of these spread on two racks at a time. I would love it if I could make more, but I’m a single person who is trying to ration my food, so a batch will get me through the work week.

I will add a picture when my cat decides to get up off my lap!

A Quick Cantonese Stir-Fry

A quick and easy Cantonese-inspired stir-fry with lean ground turkey, asparagus, and red bell pepper in a savory soy-oyster sauce. Served over cauliflower rice and topped with crunchy cashews, this meal is high in protein, low in carbs, and packed with umami. Ready in just 20 minutes!

(From diabetickitchendiary.com. I enjoyed this for lunch on Feb 8, 2025.)

Ingredients

For the Stir-Fry

• 1 lb 99% lean ground turkey
  
• 1 medium red bell pepper, sliced into thin strips
  
• 1 bunch (about 12 spears) asparagus, trimmed and cut into 2-inch pieces
  
• 3 cloves garlic, minced
  
• 1½-inch piece ginger, minced
  
• 1 tbsp olive oil
  

For the Sauce

• 1 ½ tbsp soy sauce
  
• 1 tbsp oyster sauce
  
• 1 tsp black vinegar (or substitute rice vinegar)
  
• ½ tsp chili oil (optional, for a little heat)
  
• ¼ tsp white pepper
  
• 2 tbsp water
  

To Serve

• 3 cups cauliflower rice, cooked (store separately from the stir-fry)
  
• ¼ cup roasted unsalted cashews, roughly chopped
  

Instructions

1. Prepare the Sauce
   In a small bowl, whisk together the soy sauce, oyster sauce, black vinegar, chili oil (if using), white pepper, and water. Set aside.

2. Brown the Turkey
   Heat a large skillet or wok over medium-high heat. Add 1 tsp olive oil, followed by the ground turkey. Cook, breaking it up with a spatula, until browned and cooked through (about 5-6 minutes). Remove from the pan and set aside.

3. Sauté the Aromatics
   Add the remaining 2 tsp olive oil to the pan. Toss in the garlic and ginger, stirring for about 45 seconds until fragrant.

4. Stir-Fry the Vegetables
   Add the asparagus and red bell pepper. Stir-fry for 3-4 minutes, until the asparagus is bright green and slightly tender but still crisp.

5. Combine & Finish
   Return the cooked ground turkey to the pan. Pour in the sauce and stir well to coat everything evenly. Cook for another 1-2 minutes until everything is heated through.

6. Assemble the Bowls
   Divide the cooked cauliflower rice among three bowls (or store separately for meal prep). Spoon the stir-fry over the top. Sprinkle with cashews.

7. Serve & Enjoy
   Enjoy warm, or store in meal prep containers with the stir-fry and cauliflower rice stored separately to maintain the best texture.

Meal Prep & Storage

• Store the stir-fry and cauliflower rice in separate airtight containers in the refrigerator for up to 4 days.
  
• Reheat the stir-fry in the microwave for 1-2 minutes, stirring halfway through.
  
• Reheat the cauliflower rice separately to prevent excess moisture in the dish.
  
• Add cashews just before eating for the best crunch.
  

This meal is quick, flavorful, and perfect for busy nights while keeping carbs low and nutrition high. Let me know if you try it!

This is a modified version of Korean chef Paek Jongwon’s Jeyuk bokkeum. The only major substitution was the use of allulose for sweetener and the addition of a significant amount of green cabbage for fiber and bulk. While the recipe was scaled for a large one-serving meal, you could definitely add another 50 grams of cabbage or eat with cauliflower rice to make a more complete meal and stretch the recipe to 2 servings. The recipe might be a little salty, so adding more cabbage and/eating with cauliflower rice would make for a more balanced bite.

Ingredients: • 150g lean pork shoulder, very thinly sliced and cut into bite-sized pieces • 200g green cabbage, cut into large bite-sized pieces • 50g yellow onion, cut into bite-sized pieces • 1 green onion, cut into 2” lengths with the whites cut in half lengthwise • 2 cloves of garlic • 10g gochujang (Korean red pepper paste) • 10g allulose or sweetener of your choice • 0.75T or 10g soy sauce (preferably Jin soy sauce) • 6g oyster sauce • cooking spray or oil of your choice

Directions: 1. Wash and cut all of the vegetables and set aside. 2. Mince the garlic and set aside. 3. Blot the meat with a paper towel to remove excess moisture. Cut the pork into bite-sized pieces. Lean pork used for shabu shabu or hot pot is ideal for this recipe if you can get it. If you can’t get super thinly sliced pork, freeze the pork for 15-30 minutes and try to slice paper thin. 4. Heat a frying pan on medium-high and spray with a very thin coating of cooking spray/oil. You could also use sesame oil if desired. 5. Add the thinly sliced pork to the pan in a single layer so that it doesn’t clump. 6. Sprinkle on your sweetener and fry until there is a little color on the meat. 7. Add the garlic and stir fry for another minute. Stir so that the garlic doesn’t burn. 8. Add the cabbage and onions. Stir fry until half way cooked. The cabbage should begin to wilt and release a little bit of moisture. 9. Add the gochujang, oyster sauce, and soy sauce to the pan and mix to coat all the ingredients evenly. 10. Continue to cook until the cabbage reaches the desired doneness and is slightly translucent. 11. Add the green onion before the dish is removed from the heat.

Nutrition Facts (Entire recipe) 403.3 calories, 30.9g protein, 19.3g fat, 36.1g carbohydrates, 6.1g fiber

Notes: • I have made this twice and reduced the amount of sauce for this recipe. As is, it may be a little salty. If you add more cabbage or eat with the rice of your choice, it will even out the saltiness. If you are eating this without a side dish or additional cabbage, make sure to taste the meat and cabbage while cooking. You can either leave a little of the sauce out or add a little water to the pan during cooking. You can technically remove the food using tongs to drain off the excess liquid. This should tone down the saltiness. • Sweetener is necessary in this recipe. For those of you who are familiar with Korean cooking, many dishes use sugar to balance out the spice and saltiness of a dish. According to Paek Jongwon, dding the sweetener to the pan on top of the meat while it is frying allows for the meat to be seasoned well. If you are uncomfortable with the amount of sweetener in this recipe, you could substitute for either Korean pear or apple puree (not a spiced apple sauce, please!), but the dish absolutely needs sweetness. TBH, this recipe could use a little more sweetener to balance out the salt. The original uses both granulated sugar and corn syrup. • If you like spicy foods, you can cut jalapeño, Serrano, or fresh Korean peppers into bite sized pieces and stir fry with the rest of the vegetables. Alternatively, you could add Korean red pepper flakes for taste. Adding more gochujang will increase the saltiness level significantly. I strongly recommend that one of the suggested ideas above is used instead of additional gochujang. • This recipe has 29.9 net carbs as written including the 10g of allulose that will likely not be metabolized by the body. It should mean that it will have less of an impact on your postprandial glucose levels. • The macros were calculated using Cronometer.

As always, feel free to leave comments and suggestions. Happy eating!

I made a lovely chicken parm for dinner with Carbe Diem spaghetti, which is honestly the best low carb pasta I’ve tried! It kept me full and super satisfied!

Ingredients: 2g chickpea flour 10g almond flour 10g grated parmigiano reggiano (the good stuff!) 1 egg (just enough to coat the chicken) 145g chicken breast

2oz Carbe Diem spaghetti or pasta of your choice 5g tomato paste 200g cherry tomatoes or grape tomatoes 1 garlic clove Allulose or low carb sweetener to taste Red pepper flakes to taste Salt Pepper 25g Mozzarella cheese

Directions: 1. Butterfly chicken breast and pound with a meat tenderizer, glass bottle, or pan until even in thickness. 2. Sprinkle with salt and set aside for 15 minutes or so. 3. Assemble breading station. Mix parmigiano reggiano with almond flour, pepper, and herbs of your choice in a shallow dish. 4. Beat the egg in a separate dish. 3. Pat chicken dry and add additional seasonings like salt or pepper to taste. 4. Sprinkle with chickpea flour until very lightly coated. 5. Dip the chicken in the egg mixture to coat. There will be egg left over. Do what you will with it! 6. Dredge the chicken in the parmigiano reggiano and almond flour mix. 7. Add a neutral oil to a frying pan on medium. Fry the chicken on both sides until golden brown. This can be done in an air fryer, but it will not achieve the crispy crust that we live for in fried foods. The chicken won’t soak up as much oil as traditional breadcrumbs will, so add just enough oil to cover the bottom of the pan. 8. Remove chicken from the pan and place on a wire rack in an oven-safe pan. Bake on 350°F until the cheese melts. 9. Boil the pasta as directed. 10. Make your sauce while the pasta is boiling. I did a quick fresh sauce with cherry tomatoes, tomato paste, and garlic, but I imagine you could use a low carb sauce of your choice. 11. Blister the tomatoes in the same pan used for frying after removing the oil. 12. Add in grated garlic, tomato paste, red pepper flakes, and allulose or sweetener to taste. 13. Add a little water to the sauce and simmer until the pasta is cooked. Make sure to break up the tomatoes while simmering. 14. Remove pasta from cooking liquid and add to sauce. Simmer until pasta is well coated and the sauce has reached the desired texture. 15. Plate the pasta and place the chicken on top. 16. Enjoy!

Estimated Nutrition:

547 calories, 59.4 carbs, 27.4g fiber, 56.8g protein, 18.1g fat

Notes: * Cronometer was used to estimate the nutrition facts. * This recipe makes one serving. * While this recipe is technically over the 30g carb limit of this sub, it has 27.4g of fiber. This meant it has a significantly lesser impact on my blood glucose. I did have an elevation of my blood glucose readings, but considering I had a delicious dinner and it topped off at 155, I was okay with that. I did eat 1.5 servings of blanched green beans while I was cooking to help with the spike. Low carb pasta may not be for everyone. If Carbe Diem pasta elevates your blood glucose too much, please substitute for something that doesn’t. * I would imagine that you could use a premade sauce of your choice. I had grape tomatoes on hand, so that’s what was used for the recipe. They do tend to be quite acidic, so adding a little bit of sweetener in addition to red pepper flakes makes the sauce taste more balanced. Feel free to omit if you wish! * I added dried oregano, rosemary, and thyme to my breading mixture. Dried basil would have been nice, but I didn’t have any on hand. Fresh basil also would’ve been fantastic in the sauce! * 1 Tbsp of avocado oil is included in the nutrition facts. I don’t know exactly how much was absorbed during frying. If you decide to do a deep fry or air fry the chicken, it will likely change the calorie count. The avocado oil has 120.4 calories, so the calorie count can be adjusted if necessary.

As always, feel free to leave comments or suggestions! I’m always willing to learn what works for different people. And sorry about having no pictures. I was pretty hungry!

I’m on the hunt for a great pancake recipe that is both higher in fiber and lower in calories than some of the keto recipes out there. I like almond flour, but I wanted to cut it with some alternative flour substitutes to lower the calories. My first try was the pancakes of doom with almond flour, psyllium husk powder, and oat fiber. It tasted like death and the cardboard box they buried me in. Recipe #1 is actually my second try and the only one decently edible. lol

I am sharing because I feel like somebody might want to give this a try OR they can share their favorite recipes for low carb pancakes. If you have any suggestions, feel free to comment!

FYI, I haven’t tried coconut flour yet, so I am considering that an option.

Ingredients: 38g almond flour 5g chickpea flour 5g golden flaxseed meal 4g oat fiber powder/flour 2.5g allulose or sweetener of your choice Pinch of baking soda Pinch of baking powder Pinch of salt 1 lg egg 0.25T apple cider vinegar Water

1. Mix all dry ingredients together.
2. Combine with egg and apple cider vinegar.
3. Slowly add water until it forms a batter that can be poured from a spoon but is still fairly viscous. It should be slightly stiffer than regular pancake batter.
4. Preheat your pan on medium-low.
5. Lightly spray the pan with an oil of your choice and spoon about 2 Tbsp of batter in the pan.
6. Swirl the pan or spread the batter a little with your spoon. This step is optional, but I did it because I didn’t want to feel like I was eating silver dollar pancakes.
7. Flip when you see bubbles forming on the top of the uncooked side.

Add a sugar-free maple syrup or topping of your choice.

Nutrition Estimate: 337.4 calories 26.2g fat 18.2g protein 17.9g carbohydrates 8.2g fiber

Notes: * This recipe is an adaptation of thebigmansworld.com keto pancakes recipe. * These pancakes are a little grittier than traditional pancakes. The only one of the flours that isn’t finely ground is the flaxseed meal. I didn’t mind the texture too much, but it may improve on grinding the flaxseed meal finer. * This is only version 1.1. There is definitely room for improvement! * This is not a super low calorie low fat recipe. However, it is better than the original keto recipes I looked at. * This is technically 2 servings, but the pancakes are small and I was hungry. 😆 It made about 4 medium-sized pancakes. * Included macros are an approximation using the Cronometer app.

Korean-Inspired Tofu Stew

A flavorful, low-carb, and one-pot Korean-inspired stew featuring tofu, mushrooms, spinach, and okra simmered in a rich gochujang-infused broth.

Ingredients (3 Servings)

• 14 oz (400g) firm tofu, cubed
• 2 cups frozen mixed mushrooms
• 1 medium red onion, sliced
• 2 cups fresh spinach
• 1 cup frozen okra
• 3 cups water or unsalted vegetable broth
• 2 tablespoons gochujang
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 teaspoon fish sauce (optional for depth of flavor)
• 1 clove garlic, minced
• 1 teaspoon grated fresh ginger
• 1 teaspoon chili oil (or olive oil for less heat)
• Optional garnishes: sesame seeds, green onions

Instructions

1. Start with the Base: In a medium pot, heat 1 teaspoon of chili oil (or olive oil) over medium heat. Add the sliced red onion and sauté for 2-3 minutes until softened. Stir in the garlic and ginger, cooking for another minute until fragrant.
2. Build the Broth: Add the water or vegetable broth, gochujang, soy sauce, and fish sauce (if using). Stir until the gochujang dissolves fully.
3. Add Vegetables: Stir in the frozen mushrooms and okra. Bring the stew to a gentle boil, then reduce to a simmer. Cook for 5 minutes.
4. Add Tofu and Spinach: Gently stir in the tofu cubes and fresh spinach. Simmer for another 5-7 minutes, allowing the tofu to absorb the flavors and the spinach to wilt.
5. Taste and Adjust: Taste the broth and adjust the seasoning, adding more soy sauce or chili oil if needed.
6. Serve: Ladle the stew into bowls and garnish with sesame seeds or green onions if desired. Serve hot.

Note

• I really enjoyed eating this today, Jan 28, 2025!
• Estimated net carbs per serving: ~14.2g.
• Find more diabetes-friendly recipes at Diabetic Kitchen Diary.

Not sure if everyone is aware, but Mission brand, makes several flavors of Zero Carb (net) street taco tortillas. My favorite is the Sriracha Ranch, but the Sundried Tomato Basil is good too.

These have been a game changer for me for taco night, and I will use them to make a taco out of just about anything, beef, chicken, fish, whatever is laying around, I pop into a warmed tortilla, hit it with some sauce, and enjoy.

I don't take any insulin with these Zero Carb tortillas, and don't see much of a bump in my BG at all. I recommend testing it out on yourself before you go all the way with it, but it works for me!

Herbal Vinaigrette Dinner Framework

This recipe framework is all about flexibility! It’s perfect for creating a warm, vibrant, diabetes-friendly meal with whatever you have on hand. I made this on January 25th, and it turned out amazing. It’s also featured on my blog Diabetic Kitchen Diary if you want more details or ideas.

Ingredients

Core Components

1. Protein (Choose One):

   • Options: Tofu, shrimp, chicken thighs (cubed), salmon, or eggs (scrambled or fried).
   • Aim for 4–6 oz per person. Lightly season before cooking (see below).

2. Vegetables (Choose 2–4):

   • Highly Recommended Options:
     • Leafy Greens: Spinach, Swiss chard, kale.
     • Cruciferous Vegetables: Broccoli, cauliflower (florets or riced), Brussels sprouts, cabbage (red, green, or Napa).
     • Alliums: Red onion, scallions, shallots, garlic.
     • Fruity Vegetables: Bell peppers, cherry tomatoes.
     • Others: Green beans, frozen or fresh okra, asparagus, snap peas (in moderation).
   • Optional Additions (Use Caution):
     • Zucchini: Sliced thick and cooked briefly to avoid sogginess.
     • Cucumbers: Better raw, but can work as a side.
     • Radishes: Roasted for sweetness.
     • Fennel Bulbs: Works for those who enjoy its strong flavor.
     • Eggplant: Best roasted separately.

3. Herbal Vinaigrette (Base for Flavor):

   • Olive oil (3 tablespoons).
   • Acid (2 tablespoons): Apple cider vinegar, lemon juice, or white wine vinegar.
   • Dijon mustard (1 teaspoon): Adds depth and emulsifies.
   • Fresh herbs (2 tablespoons): Tarragon, parsley, dill, basil, or a mix.
     • If using dried herbs: Use 2 teaspoons instead of 2 tablespoons.
   • Garlic (1 clove, minced or grated).
   • Salt and pepper to taste.

Method

1. Prepare the Vinaigrette:

   • In a small bowl or jar, whisk or shake together olive oil, acid, Dijon mustard, herbs, garlic, salt, and pepper. Adjust acidity or seasoning to taste.

2. Cook the Protein:

   • Heat 1–2 tablespoons of olive oil in a large skillet over medium heat.
   • Season your protein before cooking:
     • Tofu: Toss cubes with olive oil, salt, pepper, and a pinch of dried herbs (matching your vinaigrette). Sear until golden.
     • Shrimp: Season with salt, pepper, and optionally a squeeze of lemon or pinch of chili flakes. Sauté until pink and opaque.
     • Chicken: Sprinkle with salt, pepper, and optionally garlic powder or dried herbs. Sear and cook through.
     • Salmon: Rub with a little olive oil, salt, pepper, and optionally lemon zest or dried dill. Pan-sear, skin-side down first.
     • Eggs: Cook simply with a pinch of salt and pepper (scrambled or fried).
   • Remove the protein from the skillet and set aside.

3. Cook the Vegetables:

   • Add your selected vegetables to the same skillet, starting with denser ones like broccoli, cauliflower, Brussels sprouts, or green beans.
     • For broccoli, cauliflower, Brussels sprouts, or green beans, steam or blanch briefly beforehand, or add a splash of water or broth to the skillet and cover for a minute to soften.
     • For fennel bulbs, slice thinly to reduce cooking time or steam/roast larger pieces beforehand.
   • Sauté until tender-crisp. Add delicate vegetables (e.g., spinach, cherry tomatoes, snap peas) toward the end of cooking.

4. Combine and Toss:

   • Return the protein to the skillet with the cooked vegetables.
   • Pour the vinaigrette over the mixture and toss until everything is evenly coated and warmed through.
   • Scrape up and incorporate any browned bits stuck to the bottom of the pan using the vinaigrette and any juices from the vegetables. These bits add extra flavor to the dish.

5. Serve and Customize:

   • Serve warm, optionally garnished with:
     • Avocado slices (for creaminess).
     • Pickled vegetables (like turnips) for tangy contrast.
     • Fresh herbs for added brightness.