So I'm working on reducing my sugar intake & while I don't consume much I think it can be improved on. My ulterior motive is my husband's diabetes, type 1, so insulin dependent since age 6. Keeping blood sugar stable has benefits for both diabetics & non, like stable energy, improved mood, better brain & blood vessel health, plus more.
By reducing a bit of sugar in our diets we will reduce inflammation that, when in excess in the body, can impact health in a negative way. We will improve our sleep patterns, which can have a host of positive benefits on the body like better energy, mental clarity & immune function. Finally we'll be doing our brains a big favor as spikes in our blood sugar levels can negatively impact our memory, focus, & attention over time.
So my first stop was to have a sweet treat on hand, other than dark chocolate & chocolate chia pudding:
- 1 can of coconut milk
- 1/4 cup cocoa powder
- 1/2 cup chia seeds
- 1 tsp of stevia or honey your choice
Mix well, let set 2-3 hours in fridge & enjoy up to 4 days
Sweet treat - Black Bean Brownies (makes 16)
These are great with a cup of tea at night & don't make me feel guilty for eating after dinner. Also a nice alternative to whatever you go for when that afternoon slump hits, try it next time!
Approx. per square: 91 calories, 6.2 g fat, 3.3 g net carbohydrates, 2.5 g fibre, 2.7 g protein, plus calcium, zinc, iron, & Vitamin A.
- 4 squares of 85% dark chocolate chopped
- 1 can of black beans drained & rinsed
- 1/4 cup of cocoa powder (unsweetened - Alesto have a great one packed w protein, iron, magnesium, zinc & potassium)
- 2 med eggs
- 1/3 cup of olive or coconut oil
- 1/4 tsp cinnamon
- Pinch of salt
- 1/2 tsp baking powder
- 1 tsp instant coffee
- 1 tbsp of stevia (can use less depending on how sweet you want them)
Preheat oven to 350, mix all ingredients in a blender, pour in a greased 8x8 baking dish or use parchment paper to line. Bake 25-30 min max, I found with an induction oven 20 min was long enough to keep them moist.
Keto Bread (makes 4 buns or 1 small loaf)
I personally don't eat bread often, a few times a month but my hubby eats it daily so finding one that doesn't spike blood sugars is key. This one hit the mark & tasted so good I might indulge a little more!!
Approx. per bun: 115 calories, 3.5 g net carbs, 8 g protein, 5.5 g fat, 5.5 g fibre & 2 g sugar
- 3 med egg whites room temp
- 1 med egg
- 1/4 cup or 60 ml hot water
- 1/4 cup or 25g almond flour
- 1/4 cup or 30g coconut flour
- 1 tbsp psyllium husk
- 1 tbsp ground flax
- 1 tsp baking powder
- Seeds of choice for topping like sesame, chia, hemp or flax (not included in nutritional value above)
Preheat the oven to 375 F. Mix all dry ingredients together, then add the wet ingredients, mix well but not overly, 20 seconds or so. Let sit for 5 min then divide into 4 & shape into buns or put in a loaf pan for a bread shape. Bake for 20 min or so until the edges start to brown.
Cucumber Salad (makes 3 servings)
We had this as a side dish to a delicious red Thai curry (recipe at a later date). This one is perfect as a snack, side, or add in more veg & protein to make it a meal.
Approx. per serving: 70 calories, 8 g net carbs, 4 g fibre, 2.6 g protein, plus good doses of Vitamins C & A, plus Calcium
- 1 large cucumber sliced
- 1/2 med red onion thinly sliced
- 1 tbsp apple cider or cider vinegar
- 1/4 tsp stevia
- S&P to taste & a pinch of chili flakes if you fancy them. Mix well & enjoy!
Tofu Scramble (1 serving)
I'm hooked, this is great for breakfast, lunch or dinner & will keep you feel full & energized for hours.
Approx. per portion: 290 calories, 20 g protein, 20 g fat, 7 g net carbs, 5.3 g fibre & 2.6 mg iron (32% of daily intake), along with small amounts of other vitamins & minerals.
- 1/4 block of organic tofu (non gmo if you can)
- 1/4 cup each of any veggies you like...I used yellow pepper, zucchini, tomato, red onion, mushroom
- 30g of goats milk feta
- 1/4 avocado
- 1 tsp of turmeric or more
- S&P to taste
*Pepper is essential to activate the turmeric & its myriad of health benefits like being an anti-inflammatory & antioxidant. It is also being studied for its positive effects on depression & arthritis*
* If you choose to eat it with 2 rice cakes w 1 tbsp of salsa that adds approx. 39 calories, 6 net carbs
Remember health doesn't have to be hard, you can eat great tasting foods, & enjoy life while keeping your health in check. To find out more just ask.