Low-Carb Adventures with a Pizza Oven

 

Landed—in our garden, one pizza oven. Given that the pizza doesn’t feature in low-carb diets apart from in a bastardised form, what else can you do in an outdoor oven?

All kinds of things, it turns out. Yes, the pizza oven is a vegetable’s dream destination, the wood smoke turning them into delicious, charred things you want to toss into a warm salad and scoff. We’ve yet to try out a steak in there, but the vision already dances in my head.

Black lines, a crispness to the outside and then meltingly soft pinkness within, anointed with a blue cheese sauce that slowly melts into the crevices of the meat…

But for now? Chicken wings, EB! That’s what you’ll do.

Having hit upon the idea, I decided information overload was the next logical step. I headed for the internet and entered the search terms chicken wings in the pizza oven, low-carb chicken wings, best chicken wings etc., until I had far too many options in front of me.

[Does anyone else do this? I usually flip through hundreds of recipes on line before reverting to my trusted Mary Berry cook book.]

A lot of the recipes for chicken wings featured sugar, honey or flour. I found one that used a third of a cup of flour—not a lot, but I used coconut flour instead.

The coconut flour has sat in my cupboard long enough for it to go out of date. But flip, it’s so pricey I couldn’t face throwing the bag out. Now, I was going to use it. And then toss the rest as the use-by date was…

Embarrassingly long ago. Don’t do this at home, folks!

The true joy of chicken wings is the dip that goes with them. You’ll have gathered from the steak description above, blue cheese features so often in my life it’s got my number on speed dial. There are lots of variations on the blue cheese dip, but one I’ve been making for years is criminally simple—Greek yoghurt, mashed up blue cheese in proportions of about one to two parts. Add pepper if you want to be fancy.

I worried coconut flour would make the drumsticks too coconut-y. I love coconut, but the distinctive flavour doesn’t belong in a lot of places it finds itself these days. (Coconut oil for roast potatoes—I ask you!) Luckily, the spices masked the flavour. But swap the flour for cornflour and cut down the quantity to a quarter cup if you want.

Another swap was drumsticks instead of wings, seeing as Morrison’s had none of the former.

Low-Carb Chicken Drumsticks with

  • Servings: 4
  • Difficulty: easy
  • Print

  • 10 chicken drumsticks
  • ½ cup coconut flour
  • 1tbsp paprika
  • 1tsp freshly ground black pepper
  • 1tbsp garlic salt
  • 1tsp cayenne pepper
  • 3tbsp rapeseed oil and one teaspoon butter
  • 250g Greek yoghurt
  • 125g blue cheese, crumbled.

Heat your oven – it needs to be about 180 degree C to cook the drumsticks. Mix the flour, paprika, pepper, garlic salt and cayenne. Add to a plastic bag.

Put half the drumstick in the bag and shake well to coat. Do the same with the rest of the drumsticks.

Line a sturdy baking tray with foil and place the oil and butter on it. Heat in the hot pizza oven for five minutes. Place the drumsticks on it and spread out. Cook in the oven for 30-40 minutes, turn the drumsticks over and cook for another five minutes until crisp.

Combine the yoghurt and blue cheese and serve. You’ll need plenty of napkins as this is one messy dish.

About 10g carbs per portion and 5g fibre.

Next up—the steak. Or baba ghanoush as a pizza oven would make short work of blackening those aubergines…

And finally, does this count as food porn for we low-carbers? Here’s the pizza we made in the oven. My husband’s a pizza gourmet. He promised me this was amazing. Wood smoke does incredible things to food.

Low Carb Go-To Meals

picture of chorizo sausage, the Diabetes Diet
I’d probably eat this Every. Single. Day.

What are your go-to meals? Everyone has them, the ones you eat at least once a week or more. We choose them for their mix of taste and convenience.

When you throw diabetes into the mix, the go-to meals are usually the ones where you know the exact carb count, how much insulin you need to take with them and they’re probably quick and easy.

I go through phases too—eating one dish for weeks and weeks before getting thoroughly bored of it. I add the odd newbie into the mix occasionally, usually picking something I find online. I like simple dishes—a generous helping of protein, two of vegetables and fat in the form of mayo, cheese or nuts thrown in.

My ‘go-to’s’ are:

  • Chopped cooking chorizo fried with mushrooms on top of salad generously dressed with balsamic vinegar and a bit of chopped avocado.
  • Prawns in home-made cocktail sauce with salad leaves and broccoli
  • Low-fat cauliflower cheese with salad leaves and two eggs to give extra protein
  • Any home-made soup with boiled eggs
  • Roasted chicken legs with broccoli or cauliflower and…you guessed it, salad leaves.

For all that we post recipes giving you lots of choices for your low-carb diet, I wonder how many of you are like me? Do you too return to the same meals time after time and are they as simple (boring!) as mine?

 

A Week of Super Low-Carb!

diabetes diet
Mediterranean trout with kale.

This week, I’m going super low carb. The carb count has crept up lately. And I was ill for a while which sent the blood sugar levels soaring.

And yes, I wouldn’t mind knocking off a kilo or two. Then treating myself to a whole new wardrobe.*

Does anyone else love a spot of dietary planning? You dig out your recipe books, go online, write menu plans and shopping lists. All instead of doing the day job. Bliss!

I’ve researched the recipes I fancy, here and on Diet Doctor which has every kind of keto option you can imagine. A lot of them can be cream and cheese heavy (not a bad thing), but they do offer salad-y type stuff and dairy-free options too.

I thought I’d try these chicken drumsticks, the crunchy coating made from coconut and pork rinds. I’ll skip the coconut, though, as I don’t think I’d get that past my husband. [“Coconut flakes?! On drumsticks? Get thee behind me, Satan.”]

I’ll also be making the cauliflower cheese recipe from our website, and the Mediterranean trout with kale you see pictured above.

And I’ve already knocked up a batch of home-made mayonnaise, using rapeseed oil because I love the gorgeous yellow colour it gives.

Chocolate fudge is in the fridge ready for when the dreaded sweet tooth growls at me. And I’ll be making turkey curry with spinach to handle the spice craving.

I’ll report back on what happens.

 

*Kidding. Freelancing makes even shopping for clothes in Asda tricky. 

Artificial Sweeteners

As a blogger, I get sent press releases regularly. Most of the time, they’re irrelevant (I got a lot of financial information because a media directory had mistakenly classified me as a financial journalist) but I get the odd one that reflects my interests and what I write about.

Recently, the subject line Artificial Sweeteners linked to weight gain, metabolic syndrome, and metabolic dysfunction caught my eye. Our book and blog contain recipes that use artificial sweeteners. The internet abounds with blogs and posts that say ‘no’, but offer up little in the way of compelling evidence.

Anyone remember the Gulf War syndrome caused by diet coke conspiracy theory? (The authorities later dismissed consumption of overheated aspartame as a cause.)

Examine.com which offers an independent, objective and unbiased assessment of nutrition and supplements, provides this recent exploration of artificial sweeteners and their effects.

The press release I received came from the Medisys Health Group in Canada. As they say, sensationalist headlines about sweeteners aren’t new. The average Canadian consumes 88 pounds of sugar from all sources a year – more than four times the daily recommended sugar limit from the World Health Organization.

If excessive, long-term consumption of sugar leads to obesity, type 2 diabetes, high blood pressure and cholesterol levels, cancer and more, are artificial sweeteners the answer?

I don’t use them in my cooking, but I get a dose of sweeteners daily thanks to my love of soft drinks; Diet Coke, mainly, but also squashes, diet tonic and chewing gum. These are all sweetened with what are called non-nutritive sweeteners (such as saccharin, acesulfame, aspartame and sucralose).

As the press release notes, health implications for them are inconclusive and overall, the ones available on the market are considered safe for regular or occasional consumption. Where the press release says we should be cautious is that they don’t retrain the taste buds, and then can make naturally sweet foods like fruit taste less appealing. There is some research that suggests that artificial sweeteners can increase blood sugar levels and trigger the insulin response*.

The Medisys Group recommends you limit or avoid artificial sweeteners, and focus on whole, unprocessed foods instead, a stance we support at the Diabetes Diet.

MY FEELINGS – I get the sugar retraining aspect, though many of the recipes in our book and on our blog do taste a lot less sweet than their sugary equivalents. The research doesn’t yet convince me that I need to give up diet drinks (though the plastic argument could and should win me over).

As for using it in recipes, sugar is by far the most harmful substance to people with diabetes. If making cakes, puddings and biscuits with artificial sweeteners and low-carb ingredients keeps you away from it, is that not the best solution? We promote low-carb, not primarily as a way of losing weight but of keeping blood sugars steady and therefore making diabetes easier to manage.

Read the full release, including a breakdown of the research into metabolism, sweeteners and losing weight etc., here. You can also read the Diet Doctor’s analysis of sweeteners and which ones have the least impact on your blood sugar control, here.

*I’ve never experienced this as a result of drinking diet sodas. 

The Plunge

diabetes dietHello fellow and female diabetics, and the friends who support us. This week, I’d like to talk about The Plunge.

If you are on insulin or other blood glucose-lowering medications, you’ll know The Plunge. It’s where your blood sugar drops at an alarmingly rapid rate usually because of insulin or other medicines. It feels very unpleasant.

What’s it like? Explaining diabetes feelings to non-diabetics is tricky, and it needs a lot of imagination. You search your vocabulary and powers of observation for ways to describe it and still come up short. Metaphors work the best, but they are still hard to think up.

The Plunge works well for me because it signifies a roller-coaster. There you are at the top; then suddenly, you’re heading to the bottom at super-fast speed.

Signs of fast-dropping blood sugars include tiredness, a lot of yawning, shakiness and confusion. They are also all symptoms of hypos.

One of the reasons we promote The Diabetes Diet (low-carb eating) is that it makes The Plunge easier to avoid. This is because you won’t need to take as much fast-acting insulin with your meals. Using fast-acting insulin can be a be a bit like picking up a sledgehammer to crack a nut. It isn’t subtle stuff, that’s for sure.

This isn’t a guarantee. Sometimes, you’ll need extra insulin to cover unexpected high blood sugar levels, and The Plunge may result.

But overall, using lower levels of insulin to cover meals means steadier blood sugar levels overall. Dips up and down are far less dramatic and therefore don’t feel as yucky. (This is a technical term.)

How do you experience The Plunge, and can you think up better ways to describe than I can?

Paperback Copy of the Diabetes Diet

If you’d like a paperback copy of The Diabetes Diet, you can now buy one via CreateSpace on Amazon. The e-book version has been there since 2014, but we know many people prefer to hold something solid when they are reading. It’s a lot easier to work from a book when you’re making recipes, for example.

diabetes diet
The Diabetes Diet is now available in paperback and e-book.

The Diabetes Diet by Dr Katharine Morrison and Emma Baird explores what people affected with type one diabetes and type two diabetes, pre-diabetes and obesity need to do to get mastery over their blood sugar control, metabolism and weight.

The scientific reasoning behind the low carbohydrate dietary approach is fully referenced and made easy by menu plans and low-carb recipes. You will be introduced to information and case studies that help you decide what level of blood sugar control, carbohydrate restriction and monitoring is most appropriate for your individual needs.

Children, adolescents, women needing contraception or planning a pregnancy, drivers, keep fit enthusiasts, and those with emotional problems or co-morbidities will find advice in this book for them. We also help those new to exercise fit it into their lives.

In the Diabetes Diet, doctors, nurses and dieticians will learn about the dietary approach endorsed by the American Association of Clinical Endocrinologists and the Nutrition and Metabolism Society but which is not yet taught in most NHS diabetes clinics or by the American Diabetes Association.

The complexities of insulin management for optimal insulin to meal matching is covered in depth and other medications used in diabetes are discussed. Many people think that a sensible and scientifically accurate approach to blood sugar management is long overdue for diabetics including Ron Raab, ex vice president of the International Diabetes Federation, who has contributed his story about how this way of eating and low-carb recipes have helped him manage diabetes in this book.

This book can help those with type 1 diabetes AND type 2 diabetes. It won’t cure diabetes, but it will make living with the condition so much easier.

Diabetes Resolutions for 2018

diabetes dietHave you made yourself big promises this year? It’s tempting to say, “Well, 2018 is THE year I eat low-carb ALL THE TIME and achieve near-normal HbA1c results every time I get my levels checked…”

I decided on some small goals this year. And when I’m finished, it’s your job to add your own super small goal to the comments – the more modest and dafter the better! As any goal-setter knows, wee ones are achievable and sustainable.

  1. Change the needle on my blood lancer more frequently. There is a video on YouTube where a young type 1 confesses to changing hers infrequently. I’m the same. (Blushes deep red – like, weeks can go by…)
  2. Inject mindfully. When you’ve had diabetes for 35 years, you do injections automatically to some extent. I won’t be the only person who sits down to a meal and can’t remember if the medication has been taken or not. Pump users don’t get this, as their device will tell them. You can also get pens that tell you too. In the meantime, FULL ATTENTION INJECTIONS only*.
  3. Stop going on about my steps. See my earlier post on this. Is there anything duller than the step bore?
  4. Tell people in the gym I have diabetes. Ahem, I don’t bother ‘fessing up when the instructors ask if anyone has anything wrong with them as I hate drawing attention to myself. But it’s irresponsible of me.
  5. Stop reading articles about the ‘potential’ cure for diabetes. Whatever stage this is at, it’s a long way off. I’ll pay attention when it’s the headline article on BBC News at Ten.
  6. Book in for a pedicure. Tenuous, I know, but we diabetics are supposed to take extra care of our feet so an hour of having them rubbed, descaled and anointed with unctuous cream counts, right?
  7. Stop thinking having diabetes makes people fabulous. My example here is James Norton. Before November 2017 I was already in love with James. Then, I found out he’s a type 1 diabetic and my heart imploded. Oh sod it, that’s not a resolution. Clearly, diabetes makes you AMAZING.
  8. Turn down s**t I don’t want to do and use the diabetic excuse. I’ve had 35 years of not using it, so it’s about time I took advantage.

 

*I joke about this, but there’s a serious side of course. Inject yourself twice accidentally, and you’re at serious risk of hypoglycaemia.