Category Archives: Recipes

January 13, 2017 · 3:49 AM

Rutabaga / Swede/ Neeps : How will you serve this low-carb vegetable?

Jan over at The Low Carb Diabetic is getting me motivated to try a new vegetable: rutabaga.

Click the link below for Jan’s post for more photos and recipes.

“The picture above shows what Americans know as “rutabaga”. The Scottish call it “neeps” and serve it with haggis. I know it as swede, a fairly recent root vegetable, which is thought to have originated around the 17th century in Bohemia. In 1620 a Swiss botanist described the root vegetable, believed to be a hybrid of the cabbage and the turnip. By 1664 it was growing in England. A good source of vitamin.C, fibre, folate and potassium. It’s low in calories.”

Source: The Low Carb Diabetic: Swede / Rutabaga : How will you serve this low carb vegetable

Do you like rutabagas?

PS: If the copyright owner of the rutabaga photo wants me to take it down, contact Steve Parker, M.D., and it shall be done post haste.

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December 5, 2016 · 1:00 PM

David Mendosa Loves Chana Dal

Indian woman cooking chapati

Indian woman cooking chapati, a type of wheat-based bread

Chana’s not a woman’s name.

Chana dal is a particular legume popular in India. It seems to be a variety of chickpea. Dal is an Indian term for legumes: beans and peas. A serving of most legumes has a relatively high carbohydrate count, which could spike blood sugar too high if you have diabetes.

David Mendosa has type 2 diabetes. As far as I know, he’s still a vegetarian, but somehow manages to restrict dietary carbohydrates. He notes that regardless of carb grams, chana dal has very little effect on his blood sugar. Maybe that’s because of relatively high fiber content. Chana dal’s glycemic index is only eight, which is very low, especially for a legume.

You may be aware that a third or so of Indians in India are vegetarian of one stripe or another. Dals (legumes) are a very important source of protein for them. Dals are usually consumed with meals that include bread or rice.

Chana dal is a Hindi word. The British English equivalent is Bengal gram dal. In Bengali, it’s chholar dal. BTW, over 50 languages are spoken in India.

The nutritional analysis of chana dal is a matter of some debate. Here’s one that David found. In 100 g of dry chana dal:

  • 3.7 g fat
  • 25.4 g protein
  • 47.4 g carbohydrate3.2 g ash (inorganic material, such as minerals)
  • 11.2 g crude fiber
  • 327 calories

See David’s post for much more detail, including recipes and sources of chana dal. I think he’s been working on this post since 2001 and has revised it several times. He notes that in recipes calling for garbanzo beans (aka chickpeas), chana dal can be substituted. (I assume garbanzo beans have a much higher glycemic index.)

If you’ve had chana dal or try it in the future, I’d love to hear your comments on it, especially how it affected your serum glucose levels.

Steve Parker, M.D.

PS: If this post is closed for comments, you can reach me at steveparkermd (at) gmail (dot) com.

 

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November 12, 2016 · 4:42 PM

Recipe: Roasted Radishes and Brussels Sprouts

Roasted Radishes and Brussels Sprouts. Copyright Steve Parker MD

Roasted Radishes and Brussels Sprouts.
Copyright Steve Parker MD

A year ago I ran across online praise for roasted radishes. I’m not a big fan of radishes, perhaps because they weren’t part of Parker cuisine when I was growing up, but finally gave them a try.

Beautiful, huh?

Beautiful, huh?

This won’t be as detailed as most of my recipes because I need to get into the hospital soon.

Raw Brussels Sprouts

Raw Brussels Sprouts

My basic ingredients were raw radishes and Brussels sprouts, diced onions, a bit of parsley (probably not needed), extra virgin olive oil, dried rosemary (i.e., not fresh), coarse salt, and pepper.

With the radishes, I cut off the little rootlet and green top, then cut them in half unless they were tiny radishes. Brussel sprouts take longer to cook, so I cut them in half, too. I put all the veggies  into a bowl, added just enough olive oil to coat them, sprinkled in some salt and pepper, then mixed with a spoon. Then I spread all that on a cooking sheet and popped it into an oven pre-heated to 425°F. (I covered my cooking sheet with aluminum foil to ease cleanup.)

All ingredients mixed in a bowl

All ingredients mixed in a bowl

I cooked in the oven for 17 minutes (15-20), using a turner to flip the veggies once or twice while cooking.

Ready for roasting

Ready for roasting

They were a little bland, so I topped off with Weber Roasted Garlic and Herb Seasoning. I enjoyed them and will do it again. Next time I may try coating with melted butter rather than olive oil. I felt very virtuous for eating my vegetables.

Steve Parker, M.D. 

PS: I ate half of this in one sitting. I refrigerated the rest and ate it about six hours later. It was much more flavorful. If you’re one of those people who never eats leftovers…

…reconsider.

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July 31, 2016 · 7:27 PM

Ethnic Low-Carb Recipes

It wouldn't be pico de gallo without jalapeño pepper

It wouldn’t be pico de gallo without jalapeño pepper

DietDoctor presents  a collection of ethnic low-carb recipes with Indian, Mexican, and Asian flavors. With a little effort, you’ll also find basic nutritional analysis provided: carb counts and % of calories from protein, fat, and carbohydrates.

Steve Parker, M.D.

PS: If you can’t afford my book, you’ll find most of the recipes here at this website your reading now.

 

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February 15, 2016 · 6:01 AM

Recipe: Frozen Fruit Smoothie #2

 

Similar to an Icee, but healthier for you

This is double the serving size below. Similar to an Icee, but healthier for you.

Fruits are thought to be one of the healthy components of the traditional Mediterranean diet. Try this smoothie for dessert instead of calorie-laden items like pie, cake, cookies, and ice cream. Unlike this smoothie, those aren’t very nutrient-dense, either. Since I provide the nutritional analysis below, you can easily incorporate this into the Low-Carb Mediterranean Diet.

At the Parker Compound, we mix this in a Vitamix. Other devices may work, but I’m not familiar with them.

It's all here

It’s all here

Ingredients

1 cup (240 ml) frozen raspberries

1/2 cup (120 ml) frozen blueberries

1 cup (240 ml) frozen strawberries

1 frozen banana (7 inches or 18 cm), cut into 3–4 pieces

1 tbsp (13 g) chia seeds

1 handful (1/2 ounce?) raw kale

2.5 cups (590 ml) water

1 cup (240 ml) ice cubes

Instructions

First item into the Vitamix is the water, then banana, all berries, chia seeds, then top off with the ice. Start mixing on variable speed 1 then slowly increase spin rate to 10, for a total mix of 45–60 seconds. Soon after you get started you’ll probably have to use the “plunger” a few times to un-clump the top items.

Loaded and ready to spin

Loaded and ready to spin

Depending on your batch of fruits, this drink may not be as sweet as you like. You could easily sweeten it up with your favorite artificial non-caloric sweetener. I used 1.5 tsp (7.5 ml) of Truvia to good effect, just thrown in with every thing else before or after the primary mix. Or you could use table sugar, about 4 tsp (20 ml), instead of the Truvia. Most of us eat too much sugar. If you go the sugar route, you’ll increase the calories per serving by 7, and increase carbohydrate grams by 2 per serving.

My able assistant wields the plunger

My able assistant wields the plunger

Number of Servings: 7 servings of 6 fl oz (175 ml) each

Nutritional Analysis per Serving:

7% fat

90% carbohydrate

3% protein

100 calories

23 g carbohydrate

3 g fiber

20 g digestible carbohydrate

3 mg sodium

150 mg potassium

Prominent features: Fair dose of vitamin C, homeopathic amounts of sodium

Steve Parker, M.D.

PS: I credit my wife with this recipe.

 

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December 16, 2015 · 2:16 AM

Recipe: Cabbage Soup

You can incorporate this cabbage soup into any diabetic diet, even ketogenic ones. This version isn’t a powerhouse in any one particular nutrient but provides a fair amount of zinc, protein, and vitamins A, B12, and C.

If you’re a constipated, a bowl or two of cabbage soup may get things moving. It’s the raffinose in cabbage.

paleo diet, Steve Parker MD, cabbage soup

Plan well in advance because this takes a while to cook

Ingredients:

  • water, 4 quarts (3.8 L)
  • parsley, fresh, to taste (3 or 4 sprigs)
  • stew meat (beef), raw, 8 oz (230 g)
  • pepper, to taste (1/4 tsp or 1.2 ml)
  • salt, to taste (1.5 tsp or 8.4 mL) (don’t use this much if on a low-sodium diet)
  • tomato sauce, canned, 4 fl oz (120  ml)
  • carrot, raw, large (4.5 oz or 130 g), peeled and sliced into 1/4-inch (1/2-cm) thick discs
  • cabbage, green, raw, 1/2 of a small one (whole one weighs about 2 lb or 900 g), rinsed, cored, then sliced into quarters or smaller
  • fresh lemon (optional)

Instructions:

Add raw meat to the water in a large pot and boil gently for 30 minutes. Then add tomato sauce, carrot, salt, pepper, parsley, and cabbage. Bring to boil over medium heat and them simmer for 45 minutes.

If it’s too bland for you, add a squeeze of fresh lemon.  Or as a last resort, add some beef bouillon cube or powder.

Servings:

Makes four servings of 2 cups each (475 ml).

Nutritional Analysis Per Serving:

  • 46% fat
  • 23% carbohydrate
  • 31% protein
  • 200 calories
  • 12 g carbohydrate
  • 3 g fiber
  • 9 g digestible carb
  • 1,200 mg sodium
  • 495 mg potassium
  • Prominent features: see first paragraph

Steve Parker, M.D.

PS: Nutritional analysis done at FitDay.com. You can analyze you’re own recipes there, too.

low-carb mediterranean diet

Front cover of book

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November 5, 2015 · 2:00 AM

Recipe: Fruit Smoothie #1

 

A 12 fl oz serving

A 12 fl oz serving

Smoothies are a great substitute for junk food desserts. My wife has been experimenting with them. Most Americans should probably eat more fruit; smoothies are one way to do that. Here’s one she made up. Note the trendy chia seeds and kale (or is that fad over?).

Since I provide the nutritional analysis below, you can easily incorporate this smoothie into a diabetic diet. Total digestible carb grams are 32; if that’s too much, cut the portion in half.

We’re using a Vitamix mixer. Other devices may be able to get the job done. The mixing speeds our device range from one to 10. (Tip for a competitor: make one that goes to 11.) We love our Vitamix and have no regrets about the purchase. It is hard to hear anything else when it’s running at top speed.

One potential advantage of blending these fruits is that one fruit may provide nutrients that the others lack

One potential advantage of blending these fruits is that one fruit may provide nutrients that the others lack

Ingredients

1 cup (240 ml) grapes, green seedless

1 mandarin orange, peeled, halved

1 banana (7 inches or 18 cm), peeled, cut into 3–4 pieces

1 pear, medium-size, cored, quartered (ok to leave peel on)

1/2 tbsp (7 g) chia seeds

1 cup (50 g) raw kale

Instructions

First put the water in the Vitamix, then grapes, pear, orange, banana, chia seeds, kale, and finally ice. Ice is always last. Then blend on variable speed 1 and gradually go up to high level (10). Total spin time is about 45 seconds.

Full speed ahead!

Full speed ahead!

Number of Servings: 2.5 consisting of 12 fl oz (350 ml) each.

Nutritional Analysis per Serving:

7% fat

88% carbohydrate

5% protein

160 calories

38 g carbohydrate

6 g fiber

32 g digestible carbohydrate

15 mg sodium

520 mg potassium

Prominent features: Good source of vitamin C, fair amount of fiber, miniscule sodium.

Steve Parker, M.D.

 

 

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March 16, 2015 · 3:09 PM

Recipe: Brussels Sprouts and Bacon Bits

Bacon Bit Brussels Sprouts

Bacon Bit Brussels Sprouts

Brussels sprouts are a classic low-carb vegetable and a good source of vitamin C and fiber. A while back I posted a meal recipe for Bacon Brussels Sprouts to accompany Brian Burgers. To make it a little more convenient, I’ve substituted off-the-shelf real bacon bits instead of frying my own bacon. I traded olive oil for the bacon grease. The two versions taste very similar. You can easily fit Bacon Brussels Sprouts into either the Low-Carb Mediterranean Diet or Ketogenic Mediterranean Diet.

diabetic diet, paleobetic diet, low-carb diet

It’ll take 10 minutes to shred the sprouts

Ingredients:

1 lb (454 g) Brussels sprouts, raw, shredded (slice off and discard the bases first)

4 tbsp (60 ml) extra virgin olive oil

5 tbsp (75 ml or 35 g real bacon bits or crumbles (e.g., by Hormel or Oscar Mayer)

2 garlic cloves, minced (optional)

1/8 (0.6 ml) tsp salt

1/4 tsp (1.2 ml) ground black pepper

3 tbsp (45 ml) water

Instructions:

diabetic diet, paleobetic diet, low-carb diet

Steaming in progress

You’ll be steaming this in a pan with a lid. Put the garlic and olive oil in a pan and cook over medium-high heat for a few minutes to release the flavor of the garlic. Add the water to the pan and let it warm up for a half a minute or so on medium-high heat. Then add the shredded sprouts and cover with the lid. After a minute on this medium-high heat, turn it down to medium. The sprouts will have to cook for only 4–6 minutes. Every minute, shake the pan to keep contents from sticking. You might need to remove the lid and stir with a spoon once, but that lets ourtyour steam and may prolong cooking time. The sprouts are soft when done. Then remove from heat, add the bacon bits, salt, and pepper, then mix thoroughly.

When time allows, I’d like to experiment with this by leaving out the bacon and using various spices instead. Do you know what goes well with Brussels sprouts?

Number of Servings: 3 (1 cup or 240 ml each)

Nutritional Analysis per Serving:

71% fat

19% carbohydrate

10% protein

270 calories

14 g carbohydrate

6 g fiber

8 g digestible carbohydrate

328 mg sodium

646 mg potassium

Prominent feature: High in vitamin C (over 10o% of your RDA)

diabetic diet, low-carb diet, paleobetic diet

Brian burger and bacon Brussels sprouts

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February 27, 2015 · 8:20 PM

Meal Rx: Brian Burgers With Brussels Sprouts, Tomato, and Pistachios

diabetic diet, low-carb diet, paleobetic diet

Brian burger and bacon Brussels sprouts

Fun Fact: The Rx symbol associated with pharmacies and prescriptions stems from Latin and means “recipe” or “take thus.”

Here’s another meal recipe from my stepson. This makes three servings. You’ll want to make the Bacon Brussels Sprouts to serve with other meals, so I’ve provided an additional nutritional analysis for those alone. If you have diabetes, you should be counting carbohydrate grams that you eat.

If you’re eating a paleo diet, this meal is compliant with that as well as with the Low-Carb Mediterranean Diet.

Ingredients:

13 oz (370 g) ground beef, 85% lean

1/2 tbsp (7.5 ml) Tessemae’s All Natural Dressing-Marinade-Dip “Southwest Ranch,” or A1 Steak Sauce or balsamic vinaigrette or AMD vinaigrette (Brian recommends the Tessemae’s Dressing)

1.7 oz (50 g) onion, diced coarse or fine

1 garlic clove, diced

1/8 tsp (0.5 ml) paprika

1–2 pinches of salt (pinch = 1/16 tsp)

pepper to taste (a pinch or 2?)

1/4 tsp (1.2 ml) dried rosemary, crumbled or crushed

1/2 large egg, whisked to blend white and yolk

3 oz (85 g) lettuce

1 lb (450 g) Brussels sprouts (cut and discard bases if desired, probably doesn’t matter),   shredded

8 oz (225 g) bacon (6.5 regular (not thick) 8-inch strips), diced

3 tbsp (45 ml) water

1.5 large tomatoes, sliced

4.5 oz pistachio nuts

diabetic diet, paleobetic diet, low-carb diet

Prepping the bacon; use a sharp knife

Instructions:

First cook the bacon in a pan over medium–high heat until done. Don’t discard the grease.

Next do your Brussels sprouts prep (shredding). It will take a few minutes to shred it with a knife. Set those aside.

diabetic diet, paleobetic diet, low-carb diet

Brian slaving away. Thanks, dude!

Start on the burgers now. Place the ground beef in a bowl then add your chosen sauce or vinaigrette, onion, egg, garlic, paprika, rosemary, salt, and pepper. Mix thoroughly by hand. Divide the mess into three patties of equal size. Fry or grill over medium heat until done, about 10 minutes.

diabetic diet, paleobetic diet, low-carb diet

Steaming in progress

As soon as the burgers are plopped on the heat, start steaming the shredded sprouts thusly. Take a pan with a lid, add 3 tbsp (45 ml) of the bacon grease and the 3 tbsp of water, then heat that up for a minute or two over medium to high heat. Then throw in the shredded sprouts, salt and pepper to taste (probably unnecessary), and cover with a lid. Immediately reduce heat to medium and cook for 4–6 minutes. The sprouts will soften up as they cook. Gently shake the pot every minute while steaming to prevent contents from sticking to the pan. If necessary, remove the lid and stir while cooking, but this may increase your cooking time since you release hot steam whenever you remove the lid. When the sprouts are done, remove from heat and add the remaining bacon and bacon grease, then blend.

Bacon has been added and blended after the sprouts are cooked

Bacon has been added and blended in after the sprouts are cooked

Serve the burger on a bed of lettuce (1 0z). Enjoy tomato and pistachios on the side. Serving sizes are below.

Number of Servings: 3 (one burger patty, 1 oz (30 g) lettuce, 1 cup (240 ml) of sprouts, 1/2 tomato or a third of all the slices, 1.5 oz (40 g) pistachio nuts)

Nutritional Analysis per Serving:

58% fat

17% carbohydrate

25% protein

740 calories

32 g carbohydrate

12 g fiber

20 g digestible carbohydrate

827 mg sodium

1,802 mg potassium

Prominent features: Rich in fiber, protein, vitamin B6, B12, C, copper, iron, manganese, niacin, pantothenic acid, phosphorus, riboflavin, selenium, thiamine, and zinc

Nutritional Analysis for Bacon Brussels Sprouts: (1 cup, no added salt):

47% fat

28% carbohydrate

26% protein

180 calories

14 g carbohydrate

6 g fiber

8 g digestible carbohydrate

530 mg sodium

709 mg potassium

Prominent features: mucho vitamin C.

diabetic diet, paleobetic diet, low-carb diet

Brian likes his burger wrapped in 2 oz of lettuce

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February 14, 2015 · 1:13 AM

Recipe: Apple, Pecan, Blueberry Lunch Bowl

paleobetic diet, diabetic diet, low-carb diet

So simple even a redneck like me can make it

My wife and I initially put this together for the Paleobetic Diet, but since I provide the nutritional analysis you can easily incorporate it into the Low-Carb Mediterranean Diet.

Ingredients:

2.5 oz (70 g) apple, diced (“red delicious” variety works well) (this is half a medium-sized apple)

2.5 oz (70 g) pecans, crumbled into small pieces

2.5 oz (70 g) raw blueberries

Instructions:

Mix all together in a bowl, then enjoy.

Servings: 1

Nutritional Analysis:

76% fat

20% carb

4% protein

570 calories

30 g carbohydrate

10 g fiber

20 g digestible carb

1.4 mg sodium

421 mg potassium

Prominent features: Quick and easy. Rich in copper, manganese, and thiamine. Inadequate protein to get you through the day, but you’ll make up for it at breakfast or dinner.

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