Low-Carb Eating in July

Ah, July – what to eat now…

As far as we can (and it’s challenging in Scotland) we like to eat seasonally, and some months are easier than others. Presently, I’m coping with a glut of courgettes (zucchini to our American friends) spring onions, tomatoes and potatoes from the garden, as well as a LOT of herbs.

Spiralised vegetables are super trendy at the moment so I could spiralise those courgettes and serve them as a replacement spaghetti. I did make a giant pot of slow cooker ratatouille with plenty of them, using the spring onions and lots of rosemary, thyme and basil.

House and Garden offers this lovely courgette and baked feta cheese salad, which has minimal carbs per serving and would be great as a side dish.

What else is seasonal in July?

Beetroot, salads, peas and aubergines make up the vegetable quotient, while cherries, peaches, strawberries and raspberries are in the fruit category. When you’re eating a low-carb diet to help your blood sugar management, remember the best time to eat fruit is after meals. Why not serve your fruit with some cream or Greek yoghurt to slow down it’s glucose-spiking qualities too?

For fish and meat, prawns, crab, salmon, mackerel and sea bream are seasonal in July. Mackerel works brilliantly with a beetroot salad. Chop some cooked beetroot, mix with sliced spring onions and dress with a little cider vinegar, olive oil, salt, pepper and wholegrain mustard.

Beef and lamb are still seasonal at this time of year. You probably don’t feel like eating a roast, but cold sliced meat in a salad works well. As far as we’re concerned you can serve moussaka whenever you want too.

July recipe ideas

Beef Stroganoff

Steak Au Poivre

Rack of Lamb

Thai Prawn and Chicken Soup

Bon Appetit!

Seasonally-Inspired Low-Carb Recipes for May

seasonally-inspired low-carb recipes
Cute… and also darn tasty!

Need some seasonally-inspired low-carb recipe ideas for May?

Here at the Diabetes Diet, we are big fans of seasonal eating. Food is often cheaper – and it’s almost always more flavoursome.

What’s in season in May? Lamb, asparagus, spinach, prawns, cod, haddock, broccoli and crabs are a few of the seasonal ingredients low-carb dieters can make the most of.

Here are some seasonally-inspired low carb recipes that make the most of these delicious options:

 

You can’t let a seasonal round-up go past without mentioning asparagus. I think it’s better roasted or char-grilled than boiled. You can wrap it in Parma ham before roasting to make lovely low-carb canapés or why not try out some home-made Hollandaise?

Hollandaise is actually easier than you think to make – just pick the right recipe. Delia Smith’s foaming Hollandaise is a good one to try for the Hollandaise beginner.

Hollandaise Sauce

  • Servings: 4
  • Difficulty: easy
  • Print

  • hollandaise2 large eggs, separated
  • 1tbsp freshly squeezed lemon juice
  • 1tbsp cider vinegar
  • 110g salted butter
  • Seasoning
  1. Put the egg yolks into a small food processor or blender along with the seasoning. Blend until combined.
  2. Heat the lemon juice and vinegar in a small saucepan. Let it start to bubble and then add to the egg yolks and blend well.
  3. Melt the butter in the same saucepan slowly – don’t let it brown. Begin to add slowly to the food processor (through the funnel) or blender. The process is similar to that you use when making mayonnaise.
  4. You will eventually end up with a smooth, buttery and lemon-y sauce. To make foaming Hollandaise – beat the egg whites until they form soft peaks and fold them into the finished sauce. This will lighten the sauce and make it go further.

The finished sauce has negligible carbohydrates – about 1-2g per serving.

 

Find more low-carb recipes in The Diabetes Diet.

 

 

Rack of Lamb Roast

Rack of lamb

white wine (half a glass)

rosemary dry or fresh

coarse sea salt

black pepper

easy garlic or garlic chopped finely

unsalted butter

olive oil

Marinade your rack of lamb for a few hours in white wine, garlic, chopped rosemary and black pepper.

Heat your oven to 190 degrees.

Melt butter and olive oil in frying pan. Bring to a high heat. Sear the lamb.

Place in foil along with remaining oil mixture.

Bake in oven for 20 minutes for medium done rack of lamb.

Warm your plates before serving.

Plate out 3-4 chops per person. Spoon over some of the oil over the chops.

Serve with vegetable of your choice.