While I am new to Diabetes, I am not new to cooking, I am a qualified chef and will try to help those who have questions about cooking.In the last few weeks I have been working hard to watch how I am cooking so that I ensure that I am cooking healthy and putting good food choices into my meals.
Some tips that I have found for us over eaters.
1. Measure all portions, I used to cook meals and always have leftovers, This only encourages seconds if there is food left over. So if you are making a dinner for two make it for two.
2. Add Fiber to your meal, Either through eating salad, watch the sweet things but there are lots of goodies like Green Onions, Cucumbers, sprouts etc that you can add that do not add calories. Also A tbsp of Flax seeds can add extra fiber as well as a 1/4 cup of Black beans. Mind you Beans are considered a carb choice, so make sure this fits with any other starch you may be eating such as potatoe or rice.
3. I like stir fries so replace oil with a good non stick pan and water. Heat the pan put the veggies and then add just enough water so it does not burn the veggies, Nice crisp stir fry veggies with no oil. Mind you If you are preparing a meal just plan your fat choice to include a tbsp or two of a good quality Olive oil.
4. Buy a Forman Grill, Yeah sounds like a shameless plug, but you can cook anything on the grill fish, meat, veggies, its a healthy and easy way of cooking. Plus it saves energy by not heating up a big oven for just small meals.
5. If you are a salt freak, I am not so adding salt to food were never a big issue with me. Check with your local Health food store for a Kosher Salt Substitute. There is no sodium but does give you a salt like taste.
6. Fresh and dry spices, experiment with different tastes. Most Grocery stores offer a wide array of Fresh Herbs. Also bulk food stores for fresh spices.
7. To thicken sauces, use this motto, reduce, reduce, reduce, Most natural gravies will thicken by reducing the water content. Just heat and stir until you have the taste and consistency you want. Avoid Flour and cornstarch's where possible.
8. Where recipes call for ground beef try Ground Chicken or Ground Turkey as an alternative.
These are just a few things I have done over the last 6 - 8 weeks since I was found to have diabetes. Oh yes most important, take a walk after meals. I usually wait 1 to 1,5 hours after a meal.
