The article below contains some useful tips for healthy and easy snack ideas:
Healthy and Easy Low-Carb Snack Ideas – Healthy and Easy Low-Carb Snacks Recipes For Diabetic People
Low Carb Snacks Recipe Listing:
1) Keto Chow (Ketogenic Diet): A great source of protein, carbohydrates, vitamins and minerals.
Contains no sugar or carbs! You can eat it cold, hot or even at room temperature. It’s a good choice for those with diabetes.
2) No Bake Energy Bites: These are made from ground up nuts and seeds and have been specially formulated to provide energy without causing spikes in blood glucose levels.
They’re suitable for diabetics too!
3) Chocolate Chip Cookies: Made from organic whole wheat flour, they contain no refined sugars, gluten or dairy products so they’re suitable for all ages.
4) Nutella: Rich in antioxidants, flavonoids and other health promoting nutrients, this chocolate spread is a popular treat among diabetics.
5) Muesli Bars: These are made from oats, dried fruit and flaxseed which are rich sources of fibre.
They’re low in calories but high in nutrition.
6) Graham Crackers: Made from whole wheat, these are tasty and filling.
You can also use them to make a variety of snacks.
7) Boiled Eggs: These are cheap and easy to prepare, contain high quality protein and are rich in choline which is important for brain health.
8) Hard Boiled Eggs: These are an excellent snack for diabetics as they are low in carbs and sugar.
9) Hummus: A dip made from chickpeas and sesame seeds, it’s filled with antioxidants and is rich in folate which helps prevent heart disease.
10) Fruit Yogurt: A serving of fruit yogurt provides all the nutrients required by the body. It’s an ideal breakfast choice for people with diabetes.
11) Tuna Fish: Tuna fish is a good source of protein and other minerals such as iron and vitamin B12. It’s an ideal between meals snack as it’s filling and satisfies hunger pangs.
12) Pork Rinds: These are made from pork skin and are high in protein. They can be eaten plain or with other low-carb dips.
13) Low-Carb Protein Bar: These can be handy when you’re on the go and need a quick fix of energy. Choose those that are low in carbs and rich in protein.
14) Cheese: Cheese is high in calcium and protein. It’s also a good source of Vitamin A, zinc, phosphorus and selenium. It’s an ideal between meals snack which can be munched on anytime.
15) Broiled Salmon: This fish is high in anti-inflammatory omega-3 fatty acids and vitamin D. Eating this fish can help reduce the risk of developing cardiovascular diseases, cancer and other chronic conditions. Other types of fish that are rich in omega-3 fatty acids include sardines, tuna, trout and mackerel.
16) Salami: This cured meat product is usually high in sodium so always choose low-sodium versions. It’s a good high protein snack which can help curb your hunger pangs between meals.
17) Cottage Cheese: This is low in fat and rich in calcium, vitamin A, B12, zinc and other vitamins and minerals. It’s a good substitute for soft cheese and cream cheese which are not advised for people with diabetes. Always choose low-fat or non-fat versions.
18) Sliced Chicken or Turkey: You can either have it roasted or slice it up and have it as an ingredient in a salad or wrap. Both versions are rich in protein and can be a good choice for blood glucose control.
19) Canned Tuna Fish: Canned tuna fish is a convenient snack as it can be carried easily and eaten when you’re hungry. It’s an excellent source of protein and the mercury levels are not usually a concern as long as you choose canned tuna fish rather than the fresh version.
20) Boiled Eggs: Hard boiled eggs are portable and can be eaten without much preparation. They are an excellent source of protein and can help you feel full when you have a hunger pang between meals.
21) Pork Sausages: Sausages are easy to cook especially if you have a microwave. They can be paired with eggs for a full breakfast and are rich in protein and vitamins.
22) Hardboiled Egg: Often overlooked as a snack, the hardboiled egg can make a good between meal snack. Always have a few hardboiled eggs in your refrigerator so you can eat one whenever you feel hungry.
23) Olives: One of the healthiest snacks you can have, choose olives with pits as these contain more fat and are more nutritious.
24) Celery: Celery contains few calories and is very low in fat. It can be eaten with peanut butter or other healthy dips.
25) Carrots and Cashew Nuts: Carrots are rich in beta carotene, the body’s precursor to Vitamin A. They are also a good source of vitamin C, fibre and other nutrients. Cashew nuts can be included if you’re trying to gain weight.
26) Whole Grain Cereal: With low fat milk, this can make a filling breakfast. Add some fresh fruit to sweeten it further.
27) Chia Seed Pudding: Chia seeds are rich in omega 3 fats and can be used to make a nutritious pudding. They can be eaten as is or mixed with fruit juice to improve the taste.
28) Hardboiled Egg Salad: Hardboiled eggs can be mixed with low fat mayonnaise and vegetables for a nutritious lunch.
29) Omelets: Omelets are easy to prepare and make a good breakfast. Try to include vegetables, low fat cheddar or parmesan cheese and a single slice of turkey bacon.
30) Canned Tuna Salad: Canned tuna fish salad is an easy lunchtime recipe. You can add some low fat mayonnaise, chopped celery, chopped boiled eggs and a little bit of sweetcorn to canned tuna for a filling lunch.
31) Sugar Snap Peas: Sugar snap peas are very low in calories and full of nutrients. They also make a nice crunchy snack.
32) Gluten-Free Pasta: Pasta is easy to cook and makes a filling meal for one person. Whole grain pasta will provide more fibre and nutrients.
33) Gluten-Free Cereal with Raisins: Try eating a small bowl of cereal to keep you going until dinner. For variety, try mixing the raisins with chopped apricots, dates or prunes.
34) Broccoli and Cauliflower: Both of these vegetables can be eaten raw or lightly cooked in the microwave.
35) Sweet Potato: Sweet potatoes can be eaten baked, boiled or microwaved. They make a nice change from ordinary potatoes.
36) Gluten-Free Pasta with Red Sauce: Cooking gluten free pasta can be tricky, but it’s worth the effort for a delicious meal like this. The recipe for tomato sauce can be found in most recipe books.
37) Gluten-Free Cereal with Milk: Many children enjoy a small bowl of cereal before bedtime. Try mixing the raisins with multigrain cereal for variety.
38) Gluten-Free Bread with Jam: Gluten free bread doesn’t have much nutritional value, so try to have some dairy product at the same time. Butter Bean is a good choice for spread, as it is high in protein and fibre.
39) Gluten-Free Pancakes: Gluten-free pancakes can be made using the mix and some milk. They are not quite as good as the “real thing” but they will help you get the nutrients you need.
40) Gluten-Free Stir-Fried Vegetables with Chicken: Mixing vegetables and lean chicken makes this dish both nutritious and delicious. Gluten-free pasta can be served on the side.
41) Gluten-Free Muffins: These muffins have a slightly different texture to those made with wheat flour, but they still taste good and are nutritious too.
42) Gluten-Free Scrambled Eggs: Gluten-free scrambled eggs don’t taste quite the same as the real thing, but they still taste good and will help you to get all the nutrients you need.
43) Gluten-Free Cereal with Blueberries: Raisins can be added to this cereal to improve the taste. The blueberries can be eaten as a snack.
44) Gluten-Free Pasta with Tomatoes and Basil: Fresh tomatoes can be used instead of canned if they are in season, but canned tomatoes are a good source of vitamin C.
45) Gluten-Free Muesli: This muesli makes a delicious nutritious breakfast. It can also be served with yogurt on the side.
46) Gluten-Free Fish Fingers: These fish fingers are made with cod and taste better than the ones made with haddock or pollock.
47) Gluten-Free Stir-Fried Chicken and Broccoli with Cashews: The cashews add a rich taste to this delicious stir fry.
48) Gluten-Free Corn Bread: This corn bread makes an excellent snack or a side dish to a meal.
49) Gluten-Free Scalloped Potatoes: These delicious scalloped potatoes are gluten free and low in fat.
50) Gluten-Free Corn on the Cob: Fresh corn on the cob is a summer favorite. It’s hard to beat lightly buttered and eaten right off the cob!
Gluten-Free Pasta Primavera
Gluten-free pasta has less calories, carbohydrates and fat than traditional pasta.
½ cup canned crushed tomatoes
1) Empty the can of crushed tomatoes into a saucepan.
2) Add the chopped garlic, basil, oregano, salt and pepper to taste.
3) Heat the sauce gently while stirring until it is warm.
Do not allow it to boil.
4) Heat the oil in a frying pan.
Add the peppers, onion and mushrooms and fry for about 10 minutes until the vegetables are tender.
5) Stir the vegetables into the sauce.
6) Cook the gluten-free pasta according to the directions on the packet.
7) Drain the pasta and mix in the sauce.
8) Serve with grated parmesan cheese sprinkled on top.
Gluten-Free Fish Cakes
Tuna, salmon or any other fish can be used instead of the anchovies.
1 can of anchovies
1) Empty the contents of the anchovy can into a bowl and mash them with a fork.
2) Add the mashed potatoes, eggs, salt and pepper.
Stir until thoroughly combined.
3) Using wet hands shape the mixture into small cakes.
4) Heat the oil in a large heavy-based frying pan over a medium heat.
5) Add the fish cakes and fry for about 3 minutes each side until golden brown.
6) Place the fish cakes on paper towels to drain off any excess oil.
7) Serve hot or cold.
Gluten-Free Scalloped Potatoes
This recipe uses gluten-free flour and milk which are readily available from most supermarkets.
1 cup gluten-free all-purpose flour
1 cup milk, 2% fat
1) Heat the oven to 400 degrees F (200 degrees C).
2) Grease a casserole dish.
3) Blend together the gluten-free all-purpose flour, salt and butter.
Stir in the milk and cook the mixture over medium heat, stirring constantly until it comes to a boil.
4) Boil for 1 minute while continuing to stir.
5) Spread half of the potatoes over the bottom of the casserole dish.
6) Spread the white sauce over top of the potatoes.
7) Add the rest of the potatoes on top of the white sauce.
8) Using a spoon, make holes here and there in the potatoes.
9) Pour the milk over the potatoes.
10) Place the casserole dish in the oven and bake for 30 minutes.
11) After 30 minutes remove the casserole dish from the oven and sprinkle the grated cheese over top of the scalloped potatoes.
12) Return the casserole dish to the oven and bake for another 15 minutes or until golden brown on top.
Gluten-Free Cinnamon Buns
These buns are a real treat at any time of the day.
1 package dry yeast
1 cup milk, scalded and cooled
1 cup gluten-free all-purpose flour
¼ cup sugar
½ teaspoon salt
¼ teaspoon ground cinnamon
2 tablespoons melted butter
1 egg, slightly beaten
1) In a large bowl, stir together the yeast, milk and gluten-free all-purpose flour.
Cover and let rest for 10 minutes.
2) Add the sugar, salt, cinnamon, butter and egg.
Stir to form a soft dough.
3) Turn the dough out onto a lightly floured surface and knead for about 5 minutes or until dough is smooth and not sticky.
4) Place the dough in a lightly greased bowl, cover and let rise in a warm place until doubled in size, about 1 hour.
5) Turn out the dough onto a floured surface and roll into a 16×12-inch rectangle.
6) Combine the brown sugar and cinnamon and sprinkle over the rolled-out dough.
7) Roll up jelly-roll style and cut into 8 slices.
Place the rolls into a lightly greased 9×13 inch baking pan, cover and let rise until doubled in size, about 45 minutes.
8) Preheat the oven to 375 degrees F (190 degrees C).
9) Bake the rolls in the preheated oven for 20 minutes or until golden brown.
10) In the last 5 minutes of baking, melt the butter and mix in the cream and sugar. Brush the buns with this mixture while still warm.
Gluten-Free Pizza Crust
This recipe uses a rice-based flour which is available from health food stores.
½ cup rice flour
¼ cup tapioca flour
1 teaspoon xanthan gum
1 tablespoon sugar
1 package dry yeast (about 2 ½ teaspoons)
4 teaspoons oil
1 ¼ cups warm water
1) In a large bowl, stir together the flours and the xanthan gum.
Make a well in the center. Add the yeast to the water and allow to proof for 5 minutes.
2) Add the proofed yeast and all remaining ingredients to the dry ingredients.
Stir until you have a soft, pliable dough.
3) Turn the dough out onto a floured board and knead for about 5 minutes or until smooth and satiny.
4) Place the dough in a lightly oiled bowl, cover and let rise until doubled in size, about 1 hour.
5) Punch the dough down and turn out onto a floured board.
Divide into 2 portions and allow to rest for 15 minutes.
6) Using your hands, stretch each piece of dough out until it is as thin as a pie crust.
7) Place the dough on a lightly greased baking sheet, cover and allow to rise in a warm place until puffy, about 30 minutes.
8) Preheat oven to 425 degrees F (220 degrees C).
9) Bake in the preheated oven for about 10 minutes or until golden.
10) Remove from oven and top with your favorite pizza toppings.
11) Return to oven and bake for another 15-20 minutes.
12) Remove from oven and slice.
Top with tomato sauce, grated Mozzarella, sliced mushrooms, pepperoni and Parmesan cheese for a quick and easy gluten-free pizza.
For a brown and crispy gluten-free crust brush with an egg white and sprinkle with Parmesan cheese before baking.
Spaghetti and Meatless Meat Sauce
This delicious meatless sauce can be served over gluten-free pasta or baked potatoes.
1 cup chopped tomatoes
1 small onion, chopped
2 cloves garlic, minced
2 tablespoons tomato paste
1 can (15 ounces) tomato sauce
1 teaspoon dried basil
½ teaspoon dried oregano
¼ teaspoon dried rosemary
1 bay leaf
1 package (16 ounces) frozen gluten-fresh pasta spirals, shells or your favorite shape, cooked and drained according to package directions
1) In a large pot, combine the tomatoes, onion, garlic, tomato paste, tomato sauce, basil, oregano, rosemary and bay leaf.
2) Cover and bring to a boil; reduce heat and simmer for about 20 minutes.
3) Add the frozen gluten-free pasta spirals to the sauce and allow to heat through, about 6-8 minutes.
4) Serve immediately.
If desired, add cooked gluten-free sausage or ground round to the sauce for a heartier meal.
Rice-based Shepherd’s Pie
This shepherd’s pie is delicious topped with lightly buttered green beans or peas.
2 tablespoons butter
1 small onion, chopped
3 cloves garlic, minced
2 tablespoons all-purpose flour
1 cup milk, more if needed
½ teaspoon salt
¼ teaspoon ground black pepper
1 cup coarsely grated cheddar cheese (2 ounces)
6 small red potatoes, cut into eighths
1 cup frozen corn kernels (or canned corn)
1 package (12 ounces) gluten-free ground beef substitute, cooked and crumbled
1) Preheat oven to 400 degrees F (200 degrees C).
2) In a medium saucepan, melt the butter.
Add the onion and garlic and cook until the onions are transparent. Whisk in the flour and cook for an additional minute. Whisk in the milk, salt and pepper and bring to a boil while stirring. Cook and stir for an additional minute.
2) Remove from heat and stir in 1/3 cup of the cheddar cheese. Set aside.
3) Arrange the potatoes in the bottom of a lightly greased baking dish and top with the corn and ground beef substitute.
Pour the sauce over the top, spreading evenly.
4) Top with the remaining cheddar cheese.
5) Cover with aluminum foil and bake for 30 minutes.
Remove the foil and bake for an additional 10-15 minutes until the top is golden brown and the sauce is bubbling around the edges.
6) Let stand for 5 minutes before serving.
Balsamic Glazed Chicken
The sweetness of this dish is balanced by the tartness of the balsamic vinegar. We like to serve this meal with a side of steamed asparagus drizzled with olive oil and sprinkled with coarse salt and pepper for a well-rounded and delicious dinner.
1 lb. chicken tenders
1 large sweet potato, cut into small chunks
1 medium yellow onion, cut into wedges
1 red bell pepper, seeded and cut into strips
1 cup gluten-free chicken broth mixed with 2 tablespoons balsamic vinegar
1 tablespoon lemon juice
Olive oil for drizzling
Kosher salt and black pepper to taste
1) Preheat oven to 450 degrees F.
Place the chicken in a lightly greased glass baking dish. Add the sweet potato, onion and red bell pepper.
2) Add the balsamic mixture, drizzling it evenly over all the ingredients.
3) Cover with aluminum foil and bake for about 30 minutes.
4) Uncover, turn the chicken and veggies over and continue to bake until the chicken reaches an internal temperature of 165 degrees F, about 10 more minutes.
5) Drizzle the chicken with a little olive oil and season with salt and pepper before serving.
Quick ‘n Easy Pasta with Italian Sausage
This meal can be ready in under twenty minutes, making it perfect for a quick weeknight meal. The pasta is gluten-free, but the sausage is not, so for a gluten-free meal, simply substitute a gluten-free veggie sausage.
We like to serve this meal with a side of steamed broccoli.
1 tablespoon olive oil
1 lb. Italian sausage, cut into rounds
2 cloves garlic, minced
1 medium yellow onion, chopped
¼ teaspoon red pepper flakes
½ teaspoon dried oregano
1 can (8 ounces) crushed tomatoes
1 cup chicken broth
12 ounces gluten-free spaghetti
Grated Parmesan and chopped fresh basil for serving
1) Heat the oil in a large pot over medium heat.
Add the sausage and sauté until browned, about 5 minutes.
2) Stir in the garlic, onion, red pepper flakes and oregano, and cook until the onion is tender, about 4 minutes.
3) Stir in the tomatoes and broth, bring to a boil, then reduce the heat and simmer until slightly thickened, about 10 minutes.
4) While the sauce is cooking, bring a large pot of salted water to a boil.
Add the pasta and cook according to the package directions.
5) Drain the pasta, then return it to the pot.
Stir in the sauce, then divide among 4 bowls. Top with Parmesan and basil before serving.
Chocolate Ice Cream Sundae with Candy Bar Topping
Homemade ice cream is even more delicious when you can choose your own toppings! This decadent sundae is the perfect way to end a delicious dinner.
To make this gluten-free, make sure all of your toppings are too.
1 small scoop chocolate ice cream
½ cup gluten-free hot fudge
2 tablespoons gluten-free mini semi-sweet chocolate chips
1 gluten-free Butterfinger bar, broken into pieces
You’ll need: 1) Place the ice cream in a bowl and top with the hot fudge and mini chips. Sprinkle with the Butterfinger pieces and serve.
Sources & references used in this article:
Atkins for life: The complete controlled carb program for permanent weight loss and good health by W Jones – 2005 – Citadel Press
Why are alternative diets such as” low carb high fat” and” Super healthy Family” so appealing to Norwegian Food consumer by RC Atkins – 2007 – books.google.com
The 30-Day Low-Carb Diet Solution by AB Bugge – 2015 – oda-hioa.archive.knowledgearc.net
The Low-Carb Comfort Food Cookbook: More Than 300 Recipes That Satisfy Your Comfort Food Cravings While Keeping You Thin by MD Eades, MR Eades – 2010 – books.google.com
Good low carb snack/lunches by MR Eades, MD Eades, U Solom – 2010 – books.google.com
The CSIRO low-carb diet by MF Read – ironmagazineforums.com
Low-carb dieting for dummies by G Brinkworth, P Taylor – 2017 – books.google.com