If you are diabetic, or you know someone who is, then you will understand the search for recipes of tasty meals which are low in carbs, filled with nutrients and minerals in an effort to prevent a spike in blood glucose levels.
As we continue to take a look at the ketogenic diet, it is only fitting that we share some recipes and so today we will spend a little time looking at eggs on a keto diet and sharing some recipes for diabetics and people in general who are following this lifestyle.
Go check out the article entitled “The Ketogenic Diet and Diabetes.”
For some background information on the keto diet and its’ possible impact on the person diagnosed with diabetes, please click the word keto and read this article.
Now…let us look at eggs
Now that you understand what is meant by the keto diet, let us take a brief look at eggs below. Yes, please continue to read and you will also get some delicious recipes below.
Brief Notes about Eggs
I generally love eggs for a number of reasons. I love the taste, they help to keep me feeling full, they are a great form of complete protein, versatile and also affordable. By trial and error, I discovered that eggs are easy on my blood sugar levels. I also found out that when my body refuses other forms of animal proteins, there is an acceptance of eggs.
If you know me well, you would know that I did the research and experiments with eggs and diabetes. I have recently added the keto lifestyle to this list of research. Yes, research is a huge part of my life and I am determined to be the healthiest version of me I have been in a long time.
A closer look at the nutrients and why we should eat more eggs
Eggs are indeed a very high-quality protein, most of which is found in the white section. Eggs also contain Vitamins A, B2, B6, B12, D, E, K, selenium, iron, copper, lecithin, and zinc. Some eggs are also rich in omega-3 fatty acids, dependent on what the chickens are given as food.
Believe it or not, there are other things found in eggs which have tremendous health benefits. Don’t stop here, do continue to read so that the next time you see eggs you will be better able to make an informed decision to buy, or, not to buy.
A little help for the heart and a plan to keep stroke at bay
Betaine and choline are great for heart health, and yes, they are found in eggs. Choline is also needed for normal brain development and hence pregnant women could consider this the gift of a lifetime to their unborn babies.
China, via a study, concluded some time back that when we consume one egg per day, we could be effectively reducing the risk of a stroke or a heart disease. Yes, just one egg.
Bone health, weight loss, and satiety, to name a few
The vitamin D content of eggs can help to protect our bones, thereby avoiding rickets and osteoporosis. The fact that it helps to give us that full feeling, means that we can also use eggs as part of a program to lose weight and keep it off.
If you would like to read more about eggs, please the reference list below for some websites.
Low carbs for diabetes and keto
Diabetics should pay attention to our carb intake. This is so that we can avoid these horrible spikes in our blood glucose levels. Eggs are low carb whole foods and hence they should be a hit with diabetics. They are my go-to food when I am in a hurry and still want to eat for optimum health.
If we want to use ketones as our alternative energy source so that we can lose weight and walk in good health, then foods very low in carb should attract us. If, like me you just want to eat less carbs, gradually lose weight and reduce your blood sugar readings over time, then eggs are still good to consume. Again, eggs are the winner.
Finally, now for some recipes
You will need:
- Five (5) oz. of cubed, fully cooked ham
- Six (6) oz. callaloo (just tear the leaves with your hands)
- Two (2) tbs butter
- One (1) small red onion, finely chopped
- One (1) medium tomato, diced
- One tbs of finely chopped scallion
- Eight (8) eggs
- Five (5) oz. shredded cheese
- Three quarters (3/4) cup heavy whipping cream
- Salt to taste
- Black pepper to taste
- Preheat your oven (about 350°F.
- Warm the ham in the butter. Medium heat would be best.
- Add the onion, scallion, tomatoes, and saute for one (1) minute.
- Add the callaloo and just a pinch of salt.
- Stir until combined and the callaloo has wilted. Set aside.
- In a large enough bowl, whisk together the eggs and the heavy whipping cream.
- Grease a large enough baking dish/pan.
- Pour the egg and heavy cream mixture into the greased dish/pan.
- Add the ham, callaloo, and sauteed seasoning.
- Sprinkle the cheese on top.
- Place in the oven and bake for approximately 25 to 30 minutes. Note that the top should be golden brown and middle should be somewhat set/firm.
- Enjoy this as a complete meal with protein and vegetables, but low on the carbs and high in the good fats.
Creamy Scrambled Cilantro and Lime Eggs
- Two (2) eggs
- One (1) tbsp coconut milk
- One (1) tbsp shredded cheese
- Two (2) tbsp cilantro and lime seasoning
- One (1) oz butter
- Salt and black pepper to taste
- Turn the flame on low heat and melt the butter in a pan.
- Crack the eggs open and place in a bowl with salt, pepper, coconut milk, cheese, and cilantro/lime seasoning. Whisk gently for a few seconds.
- Pour the mixture in the heated pan on the stove.
- Use a spatula or a wooden spoon to stir the egg mixture. Work your way from the edges to the middle of the pan.
- Cook it the way you like your eggs done. It will have to stay longer if you like it well done. For a nice, creamy mixture, constantly fold the edges into the middle, but turn off the flames shortly after you place the egg mixture in the pan.
- Enjoy this for breakfast, lunch or dinner. I love to have this egg with some pumpkin on the side. I mash the pumpkin and add a little butter and herbs to taste. I sometimes add cheese. Hmmm, delicious. Enjoy.
Boiled Eggs with Kale, Broccoli and Avocado Salad
You will need:
- Four (4) eggs
- Three (3) oz. coarsely chopped kale
- Half (1/2) lb coarsely chopped broccoli
- One (1) medium avocado
- Quarter (1/4) cup mayonnaise
- One (1) tbsp mustard of your choice
- One (1) tbsp finely chopped scallion
- Two (2) cloves of garlic finely minced
- Salt and Pepper to taste
- Two (2) tbsp olive oil
- Boil the eggs to your liking.
- As soon as the eggs are boiled, place them in cold water. This will make it easier for you to peel them.
- Peel eggs and cut in halves.
- Combine the mustard and the mayonnaise in a bowl and mix, then set aside.
- Slice the avocados, then cut each slice in two cross way/width
- Place a large enough pan with the oil on the stove and turn the flames low.
- Add garlic, scallion, kale, and broccoli and cook for a few minutes, until cooked. The vegetables should be soft, but not overcooked.
- Add salt and pepper and give it a stir.
- Add the cooked mixture from the pan to a plate, place the avocado on the top of the mixture, the eggs to the side and drizzle with the mayo/mustard dressing. I sometimes add a little vinegar to make this a bit liquid so that it can drizzle on top. The apple cider vinegar also gives it a bit of punch.
- Enjoy as a complete meal, whether for breakfast, lunch or dinner. I prefer to have this meal for lunch or dinner.
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