Tag Archives: steak

For both types 1 and type 2 diabetes, carbohydrate restriction is a great way to help control blood sugars and minimize the toxicity and expense of drug therapy. Here are some low-carb recipes from my book, Conquer Diabetes and Prediabetes.

Breakfast:  Steak and Avocado

4 oz (110 g) raw steak

1 California avocado, peeled, seeded, and sliced (136 g)

½ tbsp (7 ml) olive oil (optional)

salt and pepper

1 tbsp (15 ml) vinaigrette (see below) or commercial Italian dressing (regular, not low-fat, with less than 2 g of carb per tbsp or 15 ml)

Cook the steak over medium heat, adding half a tbsp (7 ml) olive oil at the start if desired. Salt and pepper to taste. Peel and slice a California avocado. Dress avocado with homemade vinaigrette or commercial Italian dressing. Salt and pepper to taste. Digestible carb grams: 4.

AMD VINAIGRETTE

Try this on salads, fresh vegetables, or as a marinade for chicken, fish, or beef. If using as a marinade, keep the entree/marinade combo in the refrigerator for 4–24 hours. Seasoned vinaigrettes taste even better if you let them sit for several hours after preparation. This recipe was in my first book, The Advanced Mediterranean Diet; hence, “AMD vinaigrette.”

Ingredients

1 clove (3 g) garlic

juice from ½ lemon (23 g or ml)

a third of a cup (78 ml) oil olive

2 tbsp (8 g) fresh parsley

½ tsp (2.5 ml)) salt

½ tsp (2.5 ml) yellow mustard

½ tsp (1.2 ml) paprika

2 tbsp (30 ml) red wine vinegar

Preparation

In a bowl, combine all ingredients and whisk together. Alternatively, you can put all ingredients in a jar with a lid and shake vigorously. Let sit at room temperature for an hour, for flavors to meld. Then refrigerate. It should “keep” for at least 5 days in refrigerator. Shake before using. Servings per batch: 3.

Nutrient Analysis:

Recipe makes 3 servings (2 tbsp or 30 ml per serving). Each serving has 220 calories, 2 g digestible carb, almost no fiber, negligible protein, 24 g fat. 3% of calories are from carbohydrate, 97% from fat.

Lunch:  Aguacate Cucumber Salad

5 oz (140 g) cucumber, peeled and sliced into rounds

1 California avocado, peeled, seeded, and sliced (136 g)

2 tbsp (30 ml) AMD vinaigrette (see above) or commercial Italian dressing described below

salt and pepper

dash of lime or lemon juice (optional)

1 oz walnuts

Mix the cucumber and avocado in a bowl with the AMD vinaigrette or commercial Italian dressing (regular, not low-fat, with 3 g or fewer carbs per 2 tbsp or 30 ml). Salt and pepper to taste. For extra zing, add a dash of lemon or lime juice. Enjoy the walnuts on the side now, or mid-afternoon as a snack. Digestible carb grams: 10.

Dinner:  Bacon Shrimp Salad

2 slices (15 g) pork bacon, cured, cooked (or substitute 2 tbsp (30 ml) commercial real bacon bits)

2 tbsp (30 ml) AMD vinaigrette (see above) or commercial Italian dressing as below

½ packet of tabletop Splenda

4 oz (110 g) fresh baby spinach

4 oz (110 g) cooked shrimp (Consider commercial pre-cooked, peeled shrimp to save time)

6 oz (180 ml) dry white wine

Cook two bacon slices over medium heat, then crumble or cut in to tiny pieces (or substitute commercial real bacon bits). Add a half packet of Splenda to the AMD vinaigrette or commercial Italian dressing (regular, not low-fat, with 3 g or fewer carbs per 2 tbsp or 30 ml), then mix. On a bed of fresh baby spinach, place the cooked shrimp, then top with bacon pieces and vinaigrette. Enjoy with 6 oz dry white wine. Digestible carb grams: 9.