HEALTH
Low Carb Lovelies
Our Health & Nutrition Expert answers a query and shares some great low-carb recipes
Question:
Can you suggest some good low-carb recipes that can be made in twenty mins for those of us who are less than gifted in the kitchen?
Answer:
I’ve received alot of emails concerning low carb eating so before I suggest some ideas for recipes, I’d like to clarify some points regarding this issue.
Low carb diets receive a lot of critiscm mainly for the following reasons:
- Temporary weightloss which comes from retained water in the body.
- Researchers suggest that it can cause fatigue and weakness.
- Evidence suggests that when one changes to a low carb diet, the body goes through a temprorary “shock” during which time the body may require extra minerals and vitamins.
- Undermine the importance of complex carbs in the diet.
Healthy recommendations instead of low carb meals:
- Eating a balanced variety of unrefined carbohydrates which are naturally rich in fibre. Fibre gives you the ‘full feeling’ for longer and increases transit time thereby keeping the digestive tract ‘clean’. (eg. vegetables, Brown rice, brown rice pasta)
- Follow a Glycemic index/load eating plan. The benefits of which include weightloss, sustained energy, feeling fuller for longer, better longterm blood-glucose control and stable mood levels.
- Eating protein with carbohydrate also helps to avoid peaks and troughs in blood sugar levels
Healthy quick Recipe suggestions:
3-minute gingered tofu – No cooking required (Serves 1)
1 cup of firm tofu, cubed
3 tablespoons of tamari (soy sauce)
3 tables spoons of extra virgin olive oil
1 tablespoon of fresh ginger, grated
¼ cup scallions
optional: sprinkle with toasted sesame seeds.
1. cut tofu into cubes
2. Mix with the rest of ingredients. Serve with cooked brown rice and steamed vegetables such as sweet potatoe, peppers and onion.
As another option you could also use boiled or steamed diced chicken/turkey breast instead of tofu.
Rather than listing off recipes here, I’m going to recommend 2 cook books that I use. They have a variety of vegetarian and meat based dishes that are ready in 20mins or so. Personally, I try experimenting with recipes over the weekend when I have more available time. Both books are available on Amazon.
Wonderfoods: The Best Nutrition and Recipes for Optimum Health (Paperback)
by Natalie Savona £7.00
GI Meals Made Easy: 150 Quick and Delicious Meals for All the Family by Barbara Wilson (Paperback - 1 Jun 2006) £6.00