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!

Carrot & Almond Soup

Soup, you say, that’s winter fodder, isn’t it? I could eat (drink?) soup any time of the year, so spring doesn’t put me off a big, warm bowl of comfort.

But during the warmer months, you might want to lighten up a little. This delicately-flavoured soup is perfect for spring and it full of goodies. I spotted these tempting-looking dirty carrots at our local farmers’ market on Sunday and pounced. They were always destined for the soup pot.

When I first went low-carb, I avoided carrots as there were some hardliners at the time who insisted carrots were too sweet. Then, I gave myself a good shake. “Nonsense! The carrot is delightfully delicious.” Carrots as a carb to be concerned about is very much sweating the small stuff. Avoid the cakes, sweets, pastries and overloads of pasta, rice and potatoes instead.

[It’s a bit of a cheek to call this a recipe, as it’s so easy it’s not true…]

  • Carrot and Almond Soup

    • Servings: 4
    • Difficulty: easy
    • Print

    2 medium onions, chopped
  • 2 cloves garlic, crushed
  • 4 large carrots, peeled and chopped
  • 40ml freshly squeezed lemon juice
  • 1-litre chicken stock
  • 100g ground almonds
  • Salt and pepper

Put the carrots, onions, garlic and stock in a large saucepan/stock pot, bring to the boil, turn down to a simmer and cook until the carrots are soft. It should take about 10-15 minutes, depending on how small you have chopped your carrots.

Take the pan off the heat. Add the ground almonds and lemon juice, and puree with a stick blender until smooth. Add salt and pepper to taste.

I like to top this with a poached egg for extra protein/satiety*.

Allow about 11g net carbs for serving for four or about 14g for three.