Morning – is anyone feeling a little fragile this a.m. thanks to too much seasonal indulgence yesterday..?!
The Diabetes Diet has the perfect solution for you – a low-carb breakfast packed with vitamins and minerals, and very delicious too. With its kick of spice, this dish will help blow away the cobwebs and have you firing on all cylinders once more.
This recipe serves one, but can obviously be doubled up.
Pinch dried chilli flakes (add more or less, according to how spicy you like your food
½ tin chopped tomatoes (roughly 200g)
2tbsp grated strong cheese (Parmesan or a mature cheddar)
Salt and freshly ground black pepper
Melt the butter in a small frying/omelette pan and add the diced peppers. Cook, stirring occasionally until softened (about five minutes).
Add the tomatoes, garlic and chilli flakes. Bring to the boil then turn down to a simmer and leave, stirring occasionally, for five minutes. You should be left with a thick sauce. Make two indentations in the mixture and crack the eggs in. Leave until the whites are set – about five minutes. (You may need to move the whites around a little to cook.)
Add a little salt and pepper and top with the grated cheese. Place under a pre-heated grill until the cheese is melted.
This is delicious with some salad on the side or on top of steamed broccoli. Allow roughly 10-15g carbs per serving.
Here is another recipe for low-carb bread. As we’ve said before, we reckon bread is one of the things people really miss when they embark on a low-carb lifestyle so having some replacement recipes up your sleeve is really handy…
One of the other bonuses about low-carb bread is that it lasts longer than ordinary, home-made bread. You can keep it in the fridge or bread bin, or slice it up and freeze it.
For two loaves:
6 cups ground almonds (600g)
125g unsalted butter at room temperature
500g mascarpone cheese
1 teaspoon almond essence (can be left out)
2 teaspoons baking soda
2 teaspoons baking powder
1/2 teaspoon salt
Preheat oven to 350 degrees F, or 180 C
In a mixer, cream together the butter and marscapone. Add the almond essence if using.
In a large bowl, mix the ground almonds, baking soda and powder and salt. Add the eggs to the wet ingredients, then add the ground almonds a large spoonful at a time with the mixer going.
Grease two loaf pans (about 4 x 8 inches) generously with butter or spray with non-stick cooking oil . Spoon the batter into the pans, smoothing the top.
Bake at 350 F or 180C for 50-60 min until lightly browned on top.
Remove from the oven and allow to cool. Run a spatula around the sides of the pan, pressing gently against the loaf to loosen at the corners and bottom of the pan.
Wrap in tin foil. You can freeze these for weeks. Take out the night before you intend to use it. This bread is particularly good toasted.
Each loaf yields 6 thick slices.
CHO per slice – 6g
Most people have their own favourite bread or toast toppings, but here are some ideas…
Half a ripe avocado, mashed up with a little lemon juice, salt and chilli.
Cream cheese topped with smoked salmon.
Peanut butter and sliced cucumber (it sounds weird, but the cucumber cuts through the richness and mouth-claggy feel of the peanut butter).
Butter and reduced sugar fruit spread.
Cheese spread and chopped ham.
A little smoked mackerel mashed up with cream cheese and a little horseradish sauce for bite.
Check out the Diabetes Diet for lots more low-carb recipes to help you achieve good health and good blood sugar control. Almond picture thanks to Wikipedia.