LOADED ZUCCHINI SKINS

INGREDIENTS

• 2 medium zucchins.
• 3 oz/ 85 g Montery Jack cheese & Cheddar Cheese
• 2 tablespoons avocado oil or olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ cup sour cream
• 2 tablespoons chives

INSTRUCTIONS

1. Trim the top and bottom from the zucchinis. Cut into 4 lengthways pieces.
2. Slice the cut pieces into halve width ways.
3. Using a small spoon or melon baller, scoop out the zucchini flesh from the cut pieces, leaving a small edge of about half a centimeter.
4. In a small bowl, mix the garlic powder, onion powder, salt and pepper.
5. Lightly brush the zucchini slices with oil and sprinkle the seasoning inside the “skins”.
6. Place the zucchini slices with flesh side up in an air fryer basket.
7. Cook for 8 minutes at 400°F/ 200°.
8. Spoon the shredded cheese into the zucchini skins.
9. Cook for a further 5 minutes until the cheese and the zucchini edges are golden.
10. Remove from the air fryer, spoon sour cream on top of the cheese and sprinkle with chopped chives.
11. Serve immediately.

NUTRITION

Serving: 1 serving Calories: 197kcal Carbohydrates: 5g Protein: 7g Fat: 17g Fiber: 1g

Adapted from Loaded Zucchini Skins – Keto & Low Carb Vegetarian Recipes (ketovegetarianrecipes.com)

This and other zucchini recipes can be found here.

http://www.findtex.com.au/…/zucchini-fritters-with…/

GRILLED ZUCCHINI

INGREDIENTS

• 2 zucchinis
• 1/2 Tbsp olive oil
• Pepper
• 1 Tbsp fresh thyme

INSTRUCTIONS

1. Preheat the grill to 200 °C/ 180 °C (400° F) Gas 6.
2. Cut off the stem of the zucchini, then slice it either lengthwise with a mandoline or knife. Or cut it into rounds. Make sure it’s about 1/4″/ ½ cm thick. Be SUPER careful when using a mandoline.
3. Use your fingers to coat each slice with oil on both sides, and season with pepper to taste, and sprinkle with fresh thyme leaves.
4. Place on the grill and grill for 2-3 minutes on one side, then flip and grill another 2-3 minutes on the other.

NUTRITION

Calories: 68 kcal | Carbohydrates: 7 g | Protein: 3 g | Fat: 4 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 3 g | Sodium: 16 mg | Potassium: 533 mg | Fiber: 2 g | Sugar: 5 g | Vitamin A: 558 IU | Vitamin C: 41 mg | Calcium: 46 mg | Iron: 1 mg

Course Side Dish

Cuisine International

Keyword grilled zucchini

Adapted from How To Make Grilled Zucchini – Green Healthy Cooking

PEA, MINT & FETA QUINOA FRITTERS

INGREDIENTS

• 1/2 cup quinoa (weight when uncooked), cooked and drained.
• 2/3 cup feta cheese
• a handful of grated parmesanoptional
• 7 ounces/ 200 g frozen peas sweet petit pois are best, cooked.
• 2 spring onions chopped finely (optional)
• zest of 1 lemon
• a couple of handfulsabout 3 heaped tablespoons each of fresh parsley and mint
• 1 egg lightly whisked.
• 2 tablespoons cornflour or rice flour, if you prefer
• ginger & pepper to taste.
• 1/3 cup olive oil for frying.
• Greek yoghurt & green saladoptional for serving.

INSTRUCTIONS

1. Mix all the ingredients (apart from the oil) together in a big bowl. With wet hands, scoop up small handfuls of mixture and shape into 12 to 15 round and flattened fritters.
2. Heat up the oil on a medium heat, then fry the fritters (in 2 batches if necessary) for about 3 to 5 minutes on each side or until nice and golden and crispy.
3. Drain on kitchen paper, then serve while still hot and crispy, with the Greek yoghurt and green leaves if you like.

NUTRITION

Calories: 127 kcal Carbohydrates: 8 g Protein: 3 g Fat: 8 g Saturated Fat: 1 g Cholesterol: 21 mg Sodium: 99 mg Potassium: 95 mg Fiber: 1 g Sugar: 1 g Vitamin A: 200 IU Vitamin C: 7 mg Calcium: 52 mg Iron: 0.7 mg

Adapted from Pea, mint & feta quinoa fritters – Scrummy Lane

HOT AND CRISPY ZUCCHINI BITES

INGREDIENTS

• 2 zucchinis, cut on the diagonal into 3/4-inch/ 2 cm thick slices.
• 1/2 cup panko (Japanese-style) bread crumbs.
• 1 tablespoon grated Parmesan cheese
• 1 tablespoon reduced-fat mayonnaise
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon seasoned salt
• 1/4 teaspoon black pepper

INSTRUCTIONS

1. Preheat broiler. Line a baking sheet with aluminium foil.
2. In a medium saucepan over high heat, bring water to boil. Add zucchini slices, reduce heat to low, and simmer 3 to 5 minutes, or until just tender. Drain and pat dry with paper towels.
3. In a small bowl, mix bread crumbs, cheese, garlic powder, onion powder, seasoning salt, and black pepper. Spread mayonnaise on one side of each zucchini slice. Coat that side with bread crumb mixture and arrange on prepared baking sheet.
4. Grill 4 to 5 inches from heat 2 to 3 minutes, or until golden brown. Serve immediately.

Nutritional Information

Servings Per Recipe: 6

Amount Per Serving % Daily Value *

Calories 29

Calories from Fa t11

Total Fat 1.2 g 2 %

Saturated Fat 0.3 g 2 %

Trans Fat 0.0 g 0 %

Protein 1.2 g 2 %

Cholesterol 1.6 mg 1 %

Sodium 53 mg 2 %

Total Carbohydrates 3.9 g 1 %

Dietary Fiber 0.5 g 2 %

Sugars 1.3 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Hot ‘n’ Crispy Zucchini Bites | EverydayDiabeticRecipes.com

ZUCCHINI & CHICKPEA FRITTATA (Gluten Free)

INGREDIENTS

• 8 eggs
• 3 medium zucchinis, grated
• 2/3 cup gluten free baking flour. Find one here http://www.findtex.com.au/recipes/bread/gluten-free-flour/
• 1/4 purple onion, finely chopped
• 1 cup grated light tasty cheese
• 1 tin chickpeas, drained and rinsed

INSTRUCTIONS

1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6.
2. In a large mixing bowl, whisk the eggs. Season with ginger and pepper.
3. Add the grated zucchini and combine, then add the flour and mix until combined.
4. Add onion and cheese and combine.
5. Lastly add in chickpeas and stir to combine.
6. Pour mixture into a lined baking dish and bake for 20 minutes.
7. Once cooked, remove from the oven and let rest for 10 minutes before slicing.

ZUCCHINI SPAGHETTI

INGREDIENTS
Tomato sauce:
4 medium zucchinis
60 gr of olive oil
1 large tomato
15 tomato paste
60 g hot water
2 cloves of garlic
30 g olive oil
Black pepper
chili pepper

Over:
Cheddar cheese (optional)

INSTRUCTIONS

1. After peeling our zucchini, we take out long strips with a cucumber-potato peeler or you can remove thin strips with the help of a knife.
2. Cook the zucchini in a pan on high heat until they start to brown slightly. It will release a little water.
3. While we roast our zucchini, prepare our tomato sauce.
4. Finely chop the olive oil and garlic in a pot suitable for the sauce, add them to the pot and fry for a turn or two.
5. Fry the grated tomatoes, black pepper, chili pepper, oil and tomato paste in the pan. When it starts to boil, add water.
6. Add the roasted zucchini and cook for a few more minutes. Put the desired amount of grated cheddar on it.
7. Enjoy your meal

Adapted from Zucchini Spaghetti – keto recipe posts

LOW CARG PASTA

INGREDIENTS

• 4 Eggs
• 100 g (1/2 Cup) Cream Cheese
• 10 g (2 Tbsp) Ground Psyllium
• Salt

INSTRUCTIONS

1. First off, prepare all of your ingredients.
2. At the same time heat up the oven to 16°C C or 320°F.
3. Place all of the ingredients into the container for the magic bullet.
4. Blend it fully until all of the ingredients are combined together.
5. Gently spray your baking pan with olive oil and place parchment paper on top of it.
6. Pour all the mixture onto the parchment paper and using your spatula spread it all to cover the whole baking sheet.
7. Place into the preheated oven at 16°C C or 320° for 8 minutes.
8. Once your Psyllium Husk Low Carb Pasta sheet is baked, take it out of the oven gently peel parchment paper.
9. Roll the whole sheet into one Roulade-like loaf.
10. Using a sharp knife cut into slices as thin as you would like your pasta to look.
11. Unroll and serve immediately with your favourite Keto Sauce.

Nutrition Information

Yield 4

Serving Size 1

Amount Per Serving

Calories 136 Total Fat 12 g Carbohydrates 1 g Protein 7 g

Adapted from Homemade Low Carb Pasta Recipe – Low Carb No Carb (lowcarb-nocarb.com)

RICOTTA AND ZUCCHINI PARCELS

INGREDIENTS

• 4 medium-sized zucchinis
• Pinch cracked pepper
• 1/2 cup reduced fat ricotta
• 1 regular-sized egg
• 1/4 cup grated parmesan cheese
• 5 basil leaves finely chopped
• Punnet (250g) cherry tomatoes

INSTRUCTIONS

1. Slice zucchini into long, thin strips.
2. Lay flat on lined baking paper, drizzle a little olive oil, add pepper and bake in the oven at 400°F (200°C). for 15 minutes until soft.
3. In a bowl add ricotta, egg, some of the parmesan cheese, basil leaves, and stir together.
4. Spray base of oven tray with oil.
5. Add a teaspoon of the mixture into a zucchini slice and gently roll to enclose, like a parcel. Place the zucchini wrapped side down onto a tray. Repeat with remaining zucchini.
6. Cut cherry tomatoes in halves or quarters and arrange over the parcels, flesh side down. Sprinkle the remaining cheese on top.
7. Return to the oven and bake for another 15-20 minutes.
8. Serve hot from the oven.

Nutrition per serving

Energy 429 kJ

Protein 7.69 g

Total fat 5.57 g

Saturated fat 2.53 g

Carbohydrates 3.36 g

Dietary Fiber 3.39 g

Sodium 308.58 mg

Adapted from Ricotta and zucchini parcels – Diabetes Australia

CHICKEN ZUCCHINI POPPERS

INGREDIENTS:

• 1 lbs./ 450 g ground chicken breast Should yield 12 oz/ 340 g cooked
• 2 cups (8 oz/ 225 g) grated zucchini (leave peel on)
• 2-3 green onions, sliced
• 3-4 Tbsp cilantro, minced
• 1 clove garlic, minced
• ¾ tsp ginger
• ½ tsp pepper

INSTRUCTIONS.

1. Mix ground chicken and remaining ingredients in large mixing bowl.
2. Grease frying pan with olive oil. Spoon out 8-10 nugget-sized pieces onto the oiled fry pan (use a small ice-cream scoop).
3. Cook over medium heat for 5 minutes on each side.
4. Serve plain or with favourite approved dipping sauce or steamed vegetables.

ZUCCHINI TORTILLAS

INGREDIENTS

• 2 large zucchinis, shredded
• 2 large eggs
• 2 cups shredded cheddar cheese
• 1/4 teaspoon baking powder

INSTRUCTIONS

1. Preheat the oven to 375°F/ 190°C.
2. Shred the zucchini and place in a sturdy dish towel. Squeeze as much moisture as possible from the zucchini. When you feel like you’ve gotten as much as you can out unroll the towel and allow it to rest for several minutes then try again. Do not skip the second step, the zucchini needs to be extremely dry.
3. Transfer the VERY dry zucchini to a mixing bowl and combine with the shredded cheddar, eggs, baking powder and salt.
4. Scoop the dough out using a 1/4 cup measuring cup for small tortillas, or 1/2 measuring cup for large tortillas and place on silicone lined baking sheet and pat into a very thin circle. The only moisture should be from the egg.
5. These Keto Zucchini Tortillas make the BEST breakfast tacos! Each tortilla is about 1 net carb each!

ZUCCHINI LASAGNA ROLLS

INGREDİENTS

• 4 large zucchini
• 15 oz/ 425 g ricotta cheese
• 1/4 cup Parmesan cheese grated
• 1 1/2 cups mozzarella cheese shredded (divided)
• 1 large egg
• 2 cups marinara home-made find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/
• ginger & pepper to taste
• 1 tablespoon olive oil

INSTRUCTİONS

1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6.
2. Brush a sheet pan with 1 tbsp. oil and put it aside.
3. Slice the zucchini. On grease sheet pan place zucchini slices and oven roast for 10-12 mins. Take it out from the oven and let it cool for 5 mins before handling. Leave oven on to cook the casserole.
4. While the zucchini is roasting, combine ginger & pepper, 1/2 cup mozzarella cheese, 1 egg, parmesan cheese and ricotta cheese to taste. Stir until it gets combined.
5. Take a casserole dish and on the bottom spread some homemade tomato sauce.
6. By placing a zucchini strip on a flat surface arrange zucchini roll ups and spread about 2 tbsp. of the ricotta mixture first over each zucchini strip. For topping, a sprinkle of mozzarella cheese and a tbsp. of marinara sauce. Roll up and put in casserole dish. Repeat with remaining rolls.
7. Bake at 200 °C/ 180 °C (400° F) Gas 6. uncovered for 20-25 mins until the cheese is melted.

MEXICAN TACO LASAGNA

INGREDIENTS

FOR THE ZOODLES:

• 3-4 Large zucchinis

FOR THE LASAGNA:

• 2 Tbsp extra-virgin oil
• 1 lb/ 450 g Ground 99% fat-free Turkey
• 1 Cup Onion diced (1 small onion)
• One tablespoon + 2 teaspoon Fresh garlic diced
• 1 Tbsp +1 tsb taco seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
• Pepper
• 1/4 Cup Tomato Sauce
• 1/4 Cup Salsa of choice
• Container of light ricotta cheese 1 15 oz/ 425 g
• 1 Large egg
• 1/2 Cup Cilantro roughly chopped + more for garnish
• 8 oz/ 225 g Light Mexican blend cheese grated (two cups)
• 1 Large red pepper chopped

INSTRUCTIONS

1. Preheat the oven to 180°C (350°F).
2. Into thin slices, using a mandolin, slice the zucchini.
3. Onto two cookie sheets, lay them out flat
4. To get all the moisture out, bake them for 15-20 mins, until just lightly beginning to brown.
5. Over medium/high heat, while the zoodles cook, heat the olive oil in the pan. Add in the a pinch of pepper, taco seasoning, diced garlic, diced onion, and ground turkey. Heat until the turkey is browned and the onion is soft, about 10-12 mins.
6. Transfer them to a long piece of paper towel, once the zoodles are cooked, cover with another piece of paper towel, and gently press out as much excess moisture as you can. Put it aside.
7. Tale a bowl and stir together the salsa sauce and tomato.
8. Take another bowl and by using a fork, beat together with a pinch of pepper, egg and ricotta cheese.
9. Bake till the cheese has melted.

ZUCCHINI FRITTERS

INGREDIENTS

• 2 medium Zucchini  200-250 g/8-9 oz each
• 3 ounces Parmesan Cheese shredded
• 1 ounce / 28 g almond flour
• 2 large Eggs
• 1/4 teaspoon Pepper ground
• 2 tablespoons Olive Oil

INSTRUCTIONS

1. Grate the zucchini into a brand new dish cloth, or muslin cloth, and squeeze out as much liquid as possible.
2. Mix the drained zucchini, parmesan, almond flour, eggs and pepper together in a bowl and allow to sit for a couple of minutes. This lets the almond meal soak up some liquid and prevents the fritter from tasting dry and grainy.
3. Pour olive oil into a frying pan over medium heat and scoop 1/4 cups of the fritter mix into the hot oil, pushing them gently into a flattened, round shape. Depending on the size of your pan, you may need to cook these in a couple of batches.
4. After 2-3 minutes gently flip the fritters over, remembering to flip them away from you to prevent the oil splashing.
5. The fritters will be cooked through after another 2-3 minutes, remove from the pan and enjoy.

Nutrition of original

Serving: 100 g | Calories: 238 kcal | Carbohydrates: 4 g | Protein: 13 g | Fat: 19 g | Saturated Fat: 6 g | Cholesterol: 107 mg | Sodium: 530 mg | Potassium: 315 mg | Fiber: 2 g | Sugar: 2 g | Vitamin A: 501 IU | Vitamin C: 18 mg | Calcium: 297 mg | Iron: 1 mg

Adapted from Keto Zucchini Fritters Recipe – Easy Delicious & Healthy (myketokitchen.com)

AIR FRIED ZUCCHINI CHIPS

INGREDIENTS

• 2 medium zucchinis
• ⅛ teaspoon
• 1 cup pork rind crumbs alternatively use almond or coconut flour
• ¼ cup grated parmesan
• ⅛ teaspoon black pepper
• ¼ teaspoon garlic powder
• 1 teaspoon paprika
• 2 eggs
• 1 tablespoon water

INSTRUCTIONS

1. Preheat Air Fryer to 200 °C/ 400° F.
2. Slice the zucchini and place on a plate lined with paper towel. Let sit for 15 minutes and then dab the zucchini with a paper towel to remove the moisture.
3. In a small bowl mix the pork rind breadcrumbs with the grated parmesan cheese, black pepper, paprika and garlic powder.
4. In another small bowl whisk the eggs with the water.
5. Dip the zucchini slices into the egg mixture, allow any excess to drip off. Then dredge through the pork rind mixture, coating both sides. Place on a plate lined with paper towel.
6. Air fry in batches at 200 °C/ 400° F for 5 minutes, then flip and air fryer for another 3 minutes or until crispy and golden.

Nutrition Facts

Amount per Serving

Calories 66

% Daily Value*

Fat 4 g 6%

Carbohydrates 1 g 0%

Fiber 0 g 0%

Sugar 1 g 1%

Protein 7 g 14%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from Crispy Air Fried Zucchini Keto Chips – I Hacked Diabetes

VEGGIE PACKED BOLOGNESE

INGREDIENTS

• 1 tsp olive oil
• 250 g lean beef mince
• 1 large onion, diced
• 2 cloves garlic, minced
• 1 large carrot, diced
• 1 large zucchini, diced
• 1 large stalk celery, diced
• 200 g squash, diced
• 400 g canned brown lentils
• 800 g canned diced tomatoes
• 250 g packet zucchini noodles

INSTRUCTIONS

1. Heat oil in a large saucepan over medium-high heat. Add mince, onion and garlic. Cook, stirring with a wooden spoon to break up mince, for 5–6 minutes, until browned.
2. Add carrot, zucchini, celery and squash. Cook, stirring, for 5 minutes, until vegetables are tender. Add tomatoes. Reduce heat to medium-low. Simmer for 15 minutes, until sauce has thickened, adding lentils in the last 5 minutes of cooking.
3. Meanwhile, in a separate frypan heat 1 tsp olive oil over medium heat. Add zucchini noodles and cook, stirring for 2-3 minutes until heated through. Serve sauce on top of zucchini noodles.

ZUCCHINI PIZZA BITES

INGREDIENTS

• 2 large zucchinis
• ½ cup low carb pizza or tomato sauce
• 1 teaspoon oregano
• 2 cups mozzarella cheese
• ¼ cup parmesan cheese
• pizza toppings as desired

INSTRUCTIONS

1. Preheat oven to 450°F/ 220 -230°C.
2. Line a baking pan with foil and set aside.
3. Slice Zucchini ¼”/ 1 cm thick and arrange on prepared baking sheet.
4. Top zucchini slices with pizza sauce, oregano, cheese and your favourite pizza toppings.
5. Bake 5 min or until zucchini is tender.
6. Grill 5 min or until cheese is bubbly and melted.

ZUCCHINI LASAGNA ROLL-UPS

INGREDIENTS

• 1 Tbsp. Olive oil
• 2 cloves garlic crushed
• ½ cup sweet onion finely diced
• 3/4 lb. ground turkey/ chicken
• 1 ½ cups Marinara sauce
• 2 cups mozzarella cheese divided
• 1 cup ricotta full-fat
• ½ cup Parmesan cheese
• 1 egg
• 2 tsp. Italian seasonings find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3hvBlQtzdqc4jY_Q4PowMk72mmmsQLzgo4h7uWEkz_I74tjyzpL5-UE3o
• ½ tsp. ginger
• ¼ tsp. Pepper

INSTRUCTIONS

1. Preheat oven to 200 °C (400° F).
2. Using a mandoline, cut zucchini lengthwise into thin slices. (You can also use a knife, just be careful!) You should have about 24 slices.
3. Lay zucchini flat. Before rolling, dab zucchini with a paper towel to get rid of excess moisture.
4. In a large fry pan over medium heat combine oil, crushed garlic, and onion. sauté for 2-3 minutes. Add ground turkey and cook for an additional 6-8 minutes, or until completely cooked through.
5. Pour 1 cup marinara sauce into the bottom of a square baking dish.
6. In a medium bowl combine 1 cup mozzarella, ricotta, Parmesan cheese, egg, Italian seasonings, ginger and pepper. Mix until combined.  Add ground turkey mixture and stir until combined.
7. Place 1 ½ tablespoons of the turkey and cheese mixture along a zucchini slice. Roll zucchini slice up and place in a square baking dish. Repeat with remaining cheese mixture and zucchini slices.
8. Pour remaining ½ cup marinara sauce over the roll-ups and top with 1 cup mozzarella cheese.
9. Bake in preheated oven for 25-30 minutes.
10. Serve with fresh parsley and enjoy!  Serving size is 4 zucchini roll-ups

Nutrition

Zucchini Lasagna Roll-Ups | Keto, Low-Carb Amount Per Serving Calories 353 Calories from Fat 180% Daily Value*Fat 20 g 31%  Fat 10 g 63% Cholesterol 114 mg 38% Sodium 931 mg 40% Potassium 751 mg 21% Carbohydrates 11 g 4% Fiber 2 g 8% Sugar 6 g 7% Protein 32 g 64% Vitamin A 1045 IU 21% Vitamin C 22.8 mg 28% Calcium 432 mg 43% Iron 2.6 mg 14%

Adapted from Zucchini Lasagna Roll-Ups | Keto, Low-Carb – Keto Beginners

MEXICAN TACO LASAGNA

INGREDIENTS

For the zoodles:

• 3-4 Large zucchinis

For the lasagna:

• 2 Tbsp extra-virgin oil
• 1 lb / 450 g Ground 99% fat-free Turkey
• 1 Cup Onion diced (1 small onion)
• 1 Tbsp + 2 tsp Fresh garlic diced
• 1 Tbsp +1 tsb taco seasoning always make my own using the recipe here http://www.findtex.com.au/…/spice-mix-sugar-salt-and…/
• Pepper
• 3/4 Cup Tomato Sauce
• 3/4 Cup Salsa of choice
• 1 15 oz Container of light or fat-free ricotta cheese
• 1 Large egg
• 1/2 Cup Cilantro roughly chopped + additional for garnish
• 8 oz / 225 g Light Mexican blend cheese grated (about 2 cups, firmly packed)
• 1 Large red pepper chopped

INSTRUCTIONS

1. Preheat the oven to 180°C (350°F).
2. Using a mandolin, slice the zucchini into thin slices.
3. Lay them out flat onto 2 cookie sheets and sprinkle (it’s okay if some zoodles overlap on the pan)
4. Bake them for 15-20 minutes, until just lightly beginning to brown, to get all the moisture out.
5. While the zoodles cook, heat the olive oil over medium/high heat in the large pan. Add in the ground turkey, diced onion, diced garlic, taco seasoning, and a pinch of pepper. Cook until the onion are soft and the turkey is browned, about 10-12 minutes.
6. Once the zoodles are cooked, transfer them to a long piece of paper towel, cover with another piece of paper towel, and gently press out as much excess moisture as you can. Set aside.
7. In a medium bowl, stir together the tomato sauce and salsa.
8. In a separate, medium bowl, use a fork to beat together the ricotta cheese, egg and another pinch of pepper. Set aside.
9. Now it’s time to assemble:
10. Spray a baking dish with cooking spray.
11. Start by pouring half the sauce mixture on the bottom, spreading out evenly, followed by half the turkey. Layer half the zucchini noodles in a single layer, lightly overlapping them, followed by half the ricotta mixture. Gently spread out the ricotta to “seal in” in the zoodles.
12. Sprinkle half the cilantro over and then finish with half the grated Mexican blend cheese.
13. Repeat the layers once more, except add the chopped pepper on top of the last layer of Mexican blend.
14. Turn the oven up to 375°F/ 190°C. and cover the lasagna with tin foil.
15. Bake, covered, for 45 minutes. Uncover and bake another 10 minutes.
16. Turn the grill up to HIGH and grill for 2-3 minutes more, until the top is golden brown and bubbly!
17. Garnish with extra cilantro (if desired) and DEVOUR

Adapted from Mexican Keto taco Lasagna – My Recipe posts (postrecipes.com)

SPAGHETTI SQUASH CHICKEN ALFREDO

INGREDIENTS

• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 2 tablespoons all-purpose flour
• 1 cup fat-free, low sodium chicken broth (homemade if possible.)
• 1/2 cup fat-free milk
• 4 ounces/ 113 g fat-free cream cheese, softened
• 1/4 cup reduced-fat, grated Parmesan cheese
• 2 1/2 cups spaghetti squash, cooked
• 1 1/2 cup chicken, cooked and shredded
• 1 teaspoon parsley
• 1/4 teaspoon black pepper

INSTRUCTIONS

1. In a large fry pan over medium heat, heat the olive oil. Stir in flour and cook for 1 minute, stirring constantly. Whisk in chicken broth, and milk.
2. Add the cream cheese and Parmesan cheese and mix until smooth and thickened. Stir in the squash, chicken, parsley, and pepper, and cook 5-6 minutes, or until heated through.

Nutritional Information of original

Servings Per Recipe: 4

Amount Per Serving % Daily Value *

Calories 302

Calories from Fat 123

Total Fat 14 g 21 %

Saturated Fat 4.0 g 20 %

Trans Fat 1.5 g 0 %

Protein 27 g 54 %

Amount Per Serving % Daily Value *

Cholesterol 70 mg 23 %

Sodium 581 mg 24 %

Total Carbohydrates 18 g 6 %

Dietary Fiber 1.2 g 5 %

Sugars 4.9 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Spaghetti Squash Chicken Alfredo | EverydayDiabeticRecipes.com

KOUSA MAHSHI (STUFFED ZUCCHINI)

INGREDIENTS

• 1 kg of ‘Magda’ light green zucchini

For the stuffing

• 250 g of minced meat lamb or beef
• 1 small onion chopped finely
• 2 tomatoes chopped finely
• 1/4 tsp black pepper
• 1/4 tsp white pepper
• 1/8 tsp turmeric
• 3/4 tsp seven spice find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3hvBlQtzdqc4jY_Q4PowMk72mmmsQLzgo4h7uWEkz_I74tjyzpL5-UE3o
• 1 tsp ginger
• Small handful of parsley chopped finely
• 10-15 mint leaves chopped finely
• 1/4 cup regular olive oil

INSTRUCTIONS

To prepare the zucchini

1. Wash the zucchini well. Remove the tops and set aside if you are going to close the zucchini with them
2. Using a corer, scrape out the insides of the zucchini leaving around a half centimetre margin
3. With a serrated knife, lightly score the outsides to make grooves on the zucchini skin

To prepare the stuffing

1. Mix the mince meat, chopped tomatoes, parsley, mint, onion, seven spice, white and black pepper and oil. Mix well and set aside

To make the stuffed zucchini

2. Prepare a large pot to stack the zucchini in
3. Take small handful of the stuffing and gently fill the zucchini leaving around an inch/ 2.5 cm near the top for any expansion.
4. Stuff the ends either with the original zucchini tops or some grape leaves. Stack the zucchini in the large pot.
5. Once you have finished stuffing all the zucchini, add regular olive oil, juice of 1 lemon and top up with water.
6. Cover with a plate that fits inside the pot and bring to the boil. Then reduce the heat to a low simmer.
7. After half an hour of cooking, remove the plate and add the garlic, dried mint and juice of another lemon.
8. Simmer for another half an hour and taste the sauce to see if it needs any seasoning or lemon adjustment
9. Taste one zucchini to ensure it is done and if you are happy turn the heat off

Adapted from Kousa Mahshi (Stuffed zucchini) by Zaatar and Zaytoun

This and other Mediterranean recipes can be found here.

http://www.findtex.com.au/uncategorised/mediterranean/

BASIL-PARMESAN ZUCCHINI ROLL UPS CASSEROLE

INGREDIENTS

• 2 large zucchinis, trimmed.
• ¼ teaspoon ground pepper
• ½ cup heavy cream
• ¼ cup pesto
• 1 cup chopped cherry tomatoes
• 1 cup part-skim ricotta cheese
• 3 tablespoons grated Parmesan cheese
• 1 teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3hvBlQtzdqc4jY_Q4PowMk72mmmsQLzgo4h7uWEkz_I74tjyzpL5-UE3o
• 1 clove garlic, grated
• 2 tablespoons chopped fresh basil

INSTRUCTIONS

1. Position racks in middle and upper thirds of oven; preheat to 425° F (220° C).
2. Coat 2 large rimmed baking sheets with cooking spray.
3. Slice zucchini lengthwise into 1/4-inch-thick strips (1 cm). Discard any small or misshapen pieces. You should have about 16 strips.
4. Place on the prepared baking sheets. Lightly coat with cooking spray and sprinkle with pepper. Bake until softened, 10 to 15 minutes. Set aside to cool slightly.
5. Reduce oven temperature to 180°C (160°C fan)/350°F/gas 4.
6. Whisk cream and pesto together in an baking dish. Sprinkle tomatoes over the mixture.
7. Combine ricotta, Parmesan, Italian seasoning and garlic in a medium bowl. Spread a generous 1 tablespoon of the ricotta mixture on each zucchini slice. Roll up the slices and place them in the baking dish, seam-side down. Bake until hot and bubbling, 20 to 25 minutes.
8. Sprinkle with basil before serving.

Nutrition Facts

Serving Size: 4 Rolls

Per Serving:

308 calories; fat 24 g; cholesterol 56 mg; sodium 424 mg; carbohydrates 14 g; dietary fiber 2 g; protein 12 g; sugars 6 g; niacin equivalents 1 mg; saturated fat 12 g; vitamin A iu 1695 IU; potassium 673 mg.

Adapted from Basil-Parmesan Zucchini Roll-Ups Casserole Recipe | EatingWell

BAKED FETA ZUCCHINI PASTA

INGREDIENTS

• 8 ounce/ 225 g block of feta cheese
• Cherry tomatoes or grape tomatoes, about 3 cups
• 3 Tablespoons olive oil
• 3 cloves garlic minced
• ½ teaspoon basil
• ½ teaspoon oregano
• ⅛ teaspoon red chili flakes
• ¼ cup fresh basil
• 4 medium zucchinis
• ginger & pepper to taste
• fresh basil and parsley for serving

INSTRUCTIONS

1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6.
2. Toss tomatoes with olive oil and garlic in a baking dish. Nestle feta in the tomatoes. Bake for 25 minutes.
3. While baking, spiralize zucchini into medium spirals. Steam the zucchini over medium heat 3-4 minutes or just until heated through but still tender-crisp.
4. Remove tomatoes and feta from oven. Feta should be melty soft and browned, and the tomatoes soft and splitting. Stir the mixture, then add zucchini noodles and half of the basil. Mix well.
5. Place back into the oven and grill 2-3 minutes. Top with remaining herbs and serve. This would be great on Shirataki Noodles too.

Nutrition

Calories: 197 kcal | Carbohydrates: 9 g | Protein: 8 g | Fat: 16 g | Saturated Fat: 7 g | Cholesterol: 34 mg | Sodium: 440 mg | Potassium: 500 mg | Fiber: 2 g | Sugar: 6 g | Vitamin A: 767 IU | Vitamin C: 37 mg | Calcium: 221 mg | Iron: 1 mg
Adapted from Low Carb Baked Feta Pasta Recipe (So Easy!) – Easy Low Carb

ZUCCHINI BOATS

INGREDIENTS

• 2 large zucchinis
• 2 cloves garlic minced
• ½ lb/ 225 g lean ground beef
• 1 teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3hvBlQtzdqc4jY_Q4PowMk72mmmsQLzgo4h7uWEkz_I74tjyzpL5-UE3o
• 2 cups pasta sauce divided
• 1 cup mozzarella cheese
• Cheese Mixture
• 1 cup ricotta cheese
• 2 Tablespoons grated parmesan cheese
• 1 egg yolk
• ¼ teaspoon oregano

INSTRUCTIONS

1. Preheat oven to 375°F/ 190°C
2. Combine cheese mixture and set aside.
3. Wash zucchini and cut in half lengthwise. Using a spoon scoop out the center leaving a ¼” shell around the edges.
4. Brush the zucchini with olive oil and place cut side down in a baking dish. Bake 10 minutes.
5. Brown beef with garlic in a fry pan and drain any fat.
6. Stir in 1½ cups of pasta sauce and Italian seasoning, simmer for 5 minutes.
7. Remove zucchini from the oven and flip over. Fill each boat with ¼ cheese mixture. Top with the meat mixture.
8. Tightly lay a piece of foil over the tops of the zucchini and bake for 30 minutes.
9. Remove foil and add mozzarella to the top of each and bake an additional 5 minutes or until zucchini is tender and cheese is melted.

Nutrition

Calories: 344 kcal | Carbohydrates: 13 g | Protein: 30 g | Fat: 20 g | Saturated Fat: 11 g | Trans Fat: 1 g | Cholesterol: 140 mg | Sodium: 955 mg | Potassium: 965 mg | Fiber: 3 g | Sugar: 8 g | Vitamin A: 1287 IU | Vitamin C: 27 mg | Calcium: 352 mg | Iron: 4 mg

Keto Lasagna Zucchini Boats (With 3 Types of Cheese!) – Easy Low Carb

ZOODLES

INGREDIENTS

• 3 zucchinis
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/8 teaspoon ginger
• 1/4 teaspoon black pepper
• 2 tablespoons grated Parmesan cheese

INSTRUCTIONS

1. Using a potato peeler, cut zucchini into thin, noodle-like strips.
2. In a large stoneware fry pan over medium heat, heat the olive oil.
3. Add garlic, zucchini, ginger, and pepper and cook 6 to 8 minutes, or until tender.
4. Sprinkle with Parmesan cheese just before serving.

Note

1. This is a delicious side dish but by adding chicken, you’ve got a great main dish!

Nutritional Information of original

Servings Per Recipe: 3

Amount Per Serving % Daily Value *

Calories 51

Calories from Fat 14

Total Fat 1.6 g 2 %

Saturated Fat 0.7 g 4 %

Trans Fat 0.0 g 0 %

Protein 3.8 g 8 %

Amount Per Serving % Daily Value *

Cholesterol 2.9 mg 1 %

Sodium 164 mg 7 %

Total Carbohydrates 7.0 g 2 %

Dietary Fiber 2.0 g 8 %

Sugars 5.0 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Zoodles | EverydayDiabeticRecipes.com

ZUCCHINI SLIDERS

INGREDIENTS

• 6 slices zucchini
• 4 ounces ground beef divided into 3 portions (make your own if possible.)
• 1 tablespoon alouette cheese cheddar spread, divided
• 2 teaspoons steakhouse spices find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3hvBlQtzdqc4jY_Q4PowMk72mmmsQLzgo4h7uWEkz_I74tjyzpL5-UE3o

INSTRUCTIONS

1. Heat air fryer at 200 °C (400° F). for 4 minutes.
2. While that heats up, slice the zucchini, spray with olive spray and cook for 2 minutes a side. Set aside.
3. For each slider, take half of the ground beef portion, press down and add 1 teaspoon of the alouette cheese in the middle, add the other half of beef portion and add it to the top and press together to seal.
4. Cook in a fry pan for 6 minutes, flipping after 3 minutes over medium high heat.
5. To plate: zucchini slice in bottom, burger, a tiny bit of mustard and top with zucchini.

ZUCCHINI QUICHE

INGREDIENTS

• 80 g Zucchini, Fresh
• 2 x l Eggs.
• 260 g Smooth Ricotta.
• 20 g Sundried Tomato strips.
• 10 g Coriander (fresh).
• 25 g Mozzarella (grated).

INSTRUCTIONS

1. Pre heat oven to 375°F/ 190°C.
2. Spray silicone muffin tray wit olive oil spray.
3. Grate zucchini and squeeze out liquid
4. In a bowl, add ricotta, chopped coriander
5. In a separate bowl, beat eggs with a fork
6. Add eggs to ricotta to the zucchini and mix fold through
7. Pour mixture into muffin tray
8. Divide sundried tomato between quiches and press in
9. Sprinkle cheese onto each quiche
10. Lower oven temperature to 320°F/ 190°C.
11. Bake for approx. 35 minutes

Nutrition

PER SERVE (6 serves) Carbs 2.1 g Sugar 1.9 g Fibre 0.2 g Calories 102.1 Fat 7.2 g Sat 4.3g Protein 7.2 g Sodium 141.6 mg

ZUCCHINI & SWEET POTATO LATKES

INGREDIENTS

• 1 cup shredded zucchini
• 1 cup shredded sweet potato
• 1 egg, beaten
• 1 Tbsp multigrain flour
• 1/2 tsp garlic powder
• 1/4 tsp ground cumin
• 1/2 tsp dried parsley
• Ginger & pepper to taste
• 1 Tbsp EV olive oil

INSTRUCTIONS

1. Combine the zucchini, sweet potato and egg in a medium bowl.
2. In a small bowl, mix the multigrain flour and spices together. Add the dry ingredients to the zucchini mixture and stir until fully combined.
3. Heat the olive oil in a medium non-stick fry pan.
4. Divide the mixture into four equal portions and drop into the pan, pressing down with a fork until a 1/2 inch thick / 1.5 cm cake is formed. Cook on medium heat until golden and crisp, then flip carefully and cook the other side.
5. Remove to a plate lined with paper towels to drain.
6. Serve hot.

Nutrition of original

Serving Size: 1 latke

Calories: 122

Fat: 9 g

Carbohydrates: 6.25 g net

Protein: 3 g

Adapted from Zucchini & Sweet Potato Latkes | I Breathe I’m Hungry

ZUCCHINI FRIES

INGREDIENTS

• 2medium zucchinis
• 2eggs
• ½cup grated parmesan cheese
• ¼cup almond flour
• 1teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR37XPao3ZQ795MOXtlNyP_MyG2DNH9kgbFh4azPtBJyd8zz1XxWN3kmWZs
• 1 ½teaspoons parsley
• Ginger & pepper to taste

INSTRUCTIONS

1. Preheat oven to 425° F (220° C).
2. Whisk eggs in a small bowl. In a separate bowl, combine parmesan cheese, almond flour, Italian seasoning, parsley, and ginger & pepper.
3. Cut zucchini into wedges. Dip in beaten egg and then in parmesan cheese mixture.
4. Place on a pan and bake 20-25 minutes or until crisp.

Nutrition of original

Calories: 142 kcal | Carbohydrates: 5 g | Protein: 10g | Fat: 9 g | Saturated Fat: 3 g | Cholesterol: 92 mg | Sodium: 230 mg | Potassium: 301 mg | Fiber: 1 g | Sugar: 2 g | Vitamin A: 425 IU | Vitamin C: 17.6 mg | Calcium: 189 mg | Iron: 1.3 mg

Adapted from Low Carb (Keto) Zucchini Fries – Easy Low Carb

ZUCCHINI TACO SHELLS

INGREDIENTS

• 1 cup Grated zucchini packed, squeezed in a towel to remove all zucchini juice – about 4 small size zucchinis.
• 1/2 cup Grated Mozzarella – hard mozzarella, not soft or grated cheddar.
• 1 large Beaten egg
• 2 tablespoon Almond Flour or 1/3 cup Arrowroot flour packed – arrowroot flour is very fine and volatile and to exactly measure the quantity I recommend to use this measuring spoon
• 1 teaspoon Oregano
• 1/2 teaspoon ginger

INSTRUCTIONS

1. Preheat the oven to 180°C (160°C fan)/350°F/gas 4.
2. Prepare a baking tray covered with baking paper.
3. Slightly oil the paper with olive oil to avoid the tacos shells to stick to the paper. Set aside.
4. Wash the zucchini, keep skin on and use a grater to finely grate the zucchini. Squeeze the grated zucchini with your hands to extract the zucchini juice. The best is to wrap grated zucchini in a clean towel and squeeze them to release all the liquid.
5. Discard the zucchini juice. Press the grated zuchini into a measuring cup until it reach’s 1 cup.
6. In a large mixing bowl, add grated zucchini, beaten egg, grated mozzarella cheese flour, oregano and ginger.
7. Combine all the ingredients with a spoon first, then use your hands to squeeze the batter and make sure all the ingredients comes in contact. The fiber from flour will absorb the moisture slightly dried the batter. The batter stays moist but not runny. If runny add 1 extra tablespoon flour, this can happen if you didn’t remove all the zucchini juice properly.
8. Scoop about 3 tablespoons batter and place on the prepared tray.
9. Using your finger press the batter until it forms a thin circle. Make sure there is no hole left in the batter or the shells may be fragile.
10. Repeat until you form 6 medium tortilla of 10 cm diameter or 4 large as you like. The nutrition panel is for 6.
11. Bake for 20-30 minutes or until the shells gets brown on the side and hold together.
12. Cool down on a rack to keep them moist.
13. Eat hot or cold with Mexican filling or roasted vegetables.

Storage and freezing.

1. Store in an airtight container in the fridge up to 3 days.
2. Rewarm filled in a sandwich press or rewarm the single taco shell in a pan, 1 minute on both side before using as a shell.
3. You can freeze the shells in an airtight container, placing a piece of parchment paper between each shell to avoid them to stick to each other.

Filling:

1. You can fill those zucchini tortillas with any wet or dry filling of your choice like roasted vegetables, grilled chicken, greens, spinach, avocado, grated carrots, nuts or seeds etc.
2. Nutrition is for one tortilla using an egg, recipe makes 6 zucchini tortillas.

Nutrition

Serving: 1 shell | Calories: 55 kcal | Carbohydrates: 2.8 g | Protein: 3.9 g | Fat: 3.2 g | Fiber: 1.2 g | Sugar: 1.2 g | Net Carbs: 1.6 g

SPIRALIZED SWEET POTATOES WITH GINGER PEANUT TEMPEH

INGREDIENTS

Spiralized Sweet Potatoes

• 2 small sweet potatoes
• 3 tbsp olive oil
• 4 g tempeh (fermented soybeans in a cake form.)
• 5 batch Thai peanut sauce.  Find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/

Toppings

• 1 green onion, thinly sliced.
• 2 tbsp roasted peanuts
• fresh lime
• fresh cilantro sprigs

INSTRUCTIONS

1. Using your spiralizer with its smallest blade, spiralized your sweet potatoes.
2. Place 2 tbsp of olive oil in a large fry pan. While oil is heating, cut tempeh into 1″ (2.5 cm) triangles. Add to the hot fry pan – the tempeh should sizzle when added – and sauté for about 5 minutes until browned and crispy. Remove from heat and place in a small bowl. Mix in 1/4 cup Thai Peanut Sauce and set aside.
3. Heat remaining 1 tbsp of olive oil in the same fry pan. Add spiralized sweet potatoes and sauté 3-4 minutes, stirring occasionally, until sweet potatoes are rich in colour and tender. Remove from heat. Add the remaining peanut sauce.
4. Divide noodles between two bowls. Top with tempeh, green onions, and peanuts. Serve with lime and cilantro.

Notes

Serving and Storing – To serve, divide the sweet potato noodles into two bowls. Top with ginger peanut tempeh, green onions, and peanuts. These noodles can be eaten hot or cold. Store leftover noodles in an airtight container in the refrigerator for up to 3 days.

Variations – Do not like tempeh? Try this recipe with tofu instead.

Nutrition of original

Calories: 346 kcal | Carbohydrates: 7 g | Protein: 13 g | Fat: 31 g | Saturated Fat: 19 g | Sodium: 53 mg | Potassium: 311 mg | Fiber: 1 g | Vitamin A: 200 IU | Vitamin C: 1.2 mg | Calcium: 73 mg | Iron: 1.8 mg

Adapted from Sweet Potato Noodles w/ Peanut Tempeh | My Darling Vegan

TWICE-BAKED SPAGHETTI SQUASH WITH PESTO AND PARMESAN

INGREDIENTS

• 1 LARGE SPAGHETTI SQUASH (SEE NOTES)
• 2 T olive oil
• 2 tsp. Italian Herb Blend (or use other seasoning of your choice) find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR37XPao3ZQ795MOXtlNyP_MyG2DNH9kgbFh4azPtBJyd8zz1XxWN3kmWZs
• 3 T basil pesto (more or less to taste)
• 1 1/4 cups coarsely grated Parmesan cheese
• ginger and fresh ground black pepper to taste

INSTRUCTIONS

1. Preheat oven to 400F/200C.
2. Wash outside of spaghetti squash if it is dirty, then cut squash in half lengthwise.
3. Use a sharp pointed spoon to scrape out seeds and stringy gunk that is around the seeds.
4. Cut ends off squash if desired, then rub inside surface with olive oil and Italian seasoning.
5. Put squash on baking sheet that you have sprayed with non-stick spray.
6. Roast squash, starting to check after about 40 minutes and removing when squash is still firm but strings part fairly easily into spaghetti-like strands.
7. Let squash cool a few minutes if needed, then scrape out strands into a plastic bowl or baking pan and discard skins.
8. Gently mix in pesto and the cup of coarsely grated Parmesan cheese, season with ginger and fresh ground black pepper.
9. Then pour squash/cheese mixture into a gratin dish and top with 1/4 cup more Parmesan cheese.
10. Bake 20-30 minutes more, until mixture is slightly bubbling, and cheese is melted and starting to brown. Serve hot.

NOTES

Look for a spaghetti squash that’s about 6 lbs/ 2.5 kg
Amount Per Serving: CALORIES: 160
TOTAL FAT: 11 g
SATURATED FAT: 4 g
TRANS FAT: 0 g
UNSATURATED FAT: 7 g
CHOLESTEROL: 15 mg
CARBOHYDRATES: 10 g
FIBER: 2 g
PROTEIN: 6 g

EASY BAKED ZUCCHINI

INGREDIENTS
2 medium zucchini sliced into ½”/ 2.5 cm rounds
1 tablespoon olive oil
½ teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR37XPao3ZQ795MOXtlNyP_MyG2DNH9kgbFh4azPtBJyd8zz1XxWN3kmWZs
ginger & pepper to taste
⅓ cup parmesan cheese shredded, divided

INSTRUCTIONS

1. Preheat oven to 425° F (220° C)
2. Toss zucchini slices with olive oil, seasoning, ginger & pepper and about 2 tablespoons of the parmesan cheese.
3. Place on a baking sheet and top with remaining parmesan cheese. Bake 5 minutes.
4. Turn oven to grill, place pan near the top and grill 3-5 minutes or until cheese is melted and zucchini is tender crisp.

Nutrition Information
Calories: 80, Carbohydrates: 3 g, Protein: 4 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 141 mg, Potassium: 255 mg, Fiber: 1 g, Sugar: 2 g, Vitamin A: 260 IU, Vitamin C: 17.6 mg, Calcium: 118 mg, Iron: 0.5 mg

Just be aware that baking may raise the GI of some vegetables like sweet potato.

The way we cook can change the GI of food e.g. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.

https://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/?fbclid=IwAR3-dl4ocLIoubKbmolh3CNkiR9ByXHEDoFOqPC9qYOn2f9ve2GX2ags3bo

And here an excellent tool to find the GI of foods, i.e. Sweet Potato.

http://glycemicindex.com/

15-MINUTE COWBOY CHICKEN WITH ZUCCHINI NOODLES

  

INGREDIENTS YOU NEED

• 3 omega-3 chicken breasts, skinless and boneless, cut into strips
• 3 or 4 medium zucchinis
• 4 tablespoons olive oil, divided
• Juice and zest of half a lemon
• 4 cloves garlic, minced
• 1 tablespoon Dijon mustard
• Pinch of pepper
• 1/4 teaspoon paprika
• 1/4 cup (60ml) low sodium chicken broth or water
• 1 tablespoon hot sauce of your choice find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR39WKcbkb7uNJEojrCBMjK8c7Qgqm6u8eNZTJnEqqshSXWOLtsa6mKpby0
• 2 tablespoon fresh chopped parsley
• 1 tablespoon freshly chopped chives
• 2 teaspoons minced thyme
• 1/4 teaspoon red pepper flakes
• Ginger and freshly ground black pepper
• Lemon slices, for garnish

DIRECTIONS

1. In a large bowl or shallow plate, season and combine chicken strips with ginger, and pepper. Set aside.
2. Wash and trim the ends of the zucchini. Make the zucchini noodles using a spiralizer or a julienne peeler. Set aside in a salad bowl.
3. Heat 1 tablespoon olive oil in a large stoneware fry pan over medium-high heat. Once heated, add the chicken strips in one layer and cook for one minute without stirring.
4. Add minced garlic, and red chili pepper flakes then stir up the chicken to cook on the other side for a couple of minutes, until almost cooked through. Remove from the fry pan and set aside to a plate. Make sure not to overcook chicken at this time – otherwise, it could dry up.
5. In the same fry pan, heat the remaining tablespoons olive oil, then stir in lemon juice and zest, Dijon mustard, hot sauce, cayenne, paprika, and chicken broth. Bring to a simmer and allow to reduce for 2-3 minutes, stirring regularly.
6. Stir in the fresh parsley, chopped chives, and minced thyme, then add the zucchini noodles and toss for 2 or 3 minutes, until zucchini are cooked through and the sauce has reduced a bit (zucchini will render some water). Return the cooked chicken strips back to the pan and cook for another minute. Serve your cowboy butter chicken with zucchini noodles immediately, garnished with more herbs, red chili pepper flakes, and lemon slices. Enjoy!

Adapted from https://www.eatwell101.com/cowboy-butter-chicken-and-zucchini-noodles?fbclid=IwAR0NqfdoRhMfSUg2iFQURgLDyHuOyZhOu5vC7u2kVw_eHQLySB_3PUUtruI

http://www.findtex.com.au/recipes/chicken/crock-pot-south-western-chicken-chilli/

MUSHROOM ZUCCHINI LASAGNA ROLLS

INGREDIENTS
4 large zucchini thinly sliced lengthwise
1 Tbsp olive oil for brushing + 1 additional Tablespoon for sautéing
1 small sweet yellow onion, finely diced
2 fresh garlic cloves, minced
8 oz fresh mushrooms, chopped well
1 tsp dry Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR2FGdPo5kfeZZBBUQ2i89mroCItK5-ataq1tb5W2To4Q4C1P4b-G5uz_H0
ginger and fresh ground pepper, to taste
1/3 cup organic ricotta
1 free range egg
1/4 cup freshly grated Parmesan cheese
a handful or fresh parsley, finely chopped
1/2 cup shredded mozzarella cheese

½ cup water

INSTRUCTIONS

1. Preheat your oven to 375°F/ 190°C and line a baking tray with parchment paper.
2. Lay out the zucchini strips on a large cutting board, lightly sprinkle with ginger and pepper and very lightly brush with 1 Tablespoon of oil.
3. Bake strips in your preheated oven for 10-12 minutes, or until slightly tender and easy to roll. Allow them to cool until ready to handle.

Meanwhile, add remaining olive oil in a stoneware fry pan over medium-high heat. Add minced garlic and cook for 1 minute, until fragrant.

4. Add in the onions, mushrooms, Italian seasonings and cook for 4-5 minutes.
5. Stir in 3/4 of the water and simmer your mushroom sauce for about 4 minutes, or until slightly reduced.
6. In a medium bowl add ricotta, parmesan cheese, the egg and a tiny pinch of ginger+ pepper, and fresh chopped parsley. Stir well to combine everything.
7. Use a casserole dish or an ovenproof cast iron frypan and spread remaining water on the bottom.
8. To assemble the zucchini rolls, lay out one zucchini slice on a cutting board. Spread about 2 spoonful of the ricotta mixture over the top, then a spoonful of mushroom sauce mix.
9. Carefully roll up each zucchini after filling, and place in the prepared baking dish. Repeat with the remaining slices.
10. Pour any remaining mushroom water over top.
11. Sprinkle with shredded mozzarella and bake for about 15-20 minutes in your preheated oven, or until hot and bubbly.
12. Serve immediately alongside a nice fresh salad.

ZUCCHINI FRITTERS

INGREDIENTS

• 39 g zucchini, about 2-3 medium to large zucchini
• 1 shallot, finely diced
• 2 eggs, beaten
• 56 g almond flour
• 75 g goat cheese, crumbled
• ginger and pepper, to taste
• 2 tablespoons olive oil, for frying

Garlic, Chive Yogurt Sauce:

• 245 g yogurt
• 2 garlic cloves, minced
• 1 tbsp chives, finely chopped
• 1/2 tsp ginger
• 1/4 tsp pepper

INSTRUCTIONS

1. Grate the zucchini and put into a bowl. Sprinkle with ginger, stir together and let stand for 20 minutes.
2. Squeeze out the liquid from the zucchini, with either a nut milk bag or cheesecloth, then return to a clean bowl.
3. Add the shallot, eggs, goat cheese, almond flour, ginger and pepper. Then stir to combine.
4. Heat the olive oil in a large fry pan over medium heat. Using either your hands or a spoon, dollop out mounds (approximately 1/4 cup worth) of the mixture into the hot pan. Using a spatula, push down each fritter to flatten.
5. Cook the fritters 3-4 minutes on each side, or until they are lightly golden.
6. Remove the fritters from the pan and place them on a paper towel to dab away any extra oil.
7. Mix the sauce ingredients together in a bowl, stirring until creamy.
8. Serve the fritters with a dollop of the sauce, then enjoy!

NUTRITION of original

CALORIES: 113 k cal, CARBOHYDRATES: 5 g, PROTEIN: 5 g, FAT: 9 g, SATURATED FAT: 2 g  CHOLESTEROL: 39 mg, SODIUM: 167 mg, POTASSIUM: 236 mg, FIBER: 1 g, SUGAR: 3 g, VITAMIN A: 280 iu, VITAMIN C: 13 mg, CALCIUM: 66 mg, IRON: 1 mg

Adapted from https://downshiftology.com/recipes/goat-cheese-zucchini-fritters/?fbclid=IwAR0t0vI1_yc4plERAHD5_nGFcaWLRbXYyaO0w2OmPoiPyCTANzKE4jQSEXw

ZUCCHINI TACO SHELLS

INGREDIENTS

• 3 c. grated zucchini (about 3 small zucchinis)
• Freshly ground black pepper
• 1/4 c. almond flour
• 1/2 c. grated Cheddar cheese
• 1 Egg, lightly beaten
• 1/4 tsp. garlic powder
• Toppings of choice (we used scrambled eggs, chicken, cheddar cheese, salsa, avocado, and cilantro)

INSTRUCTIONS

1. Heat oven to 400° F (204° C). Line a baking sheet with parchment paper. Put zucchini in a strainer. Let sit in the sink or over a bowl to drain as much moisture as possible, about 20 minutes.
2. In a large bowl, mix together zucchini, almond flour, cheese, egg, and garlic powder. Season with pepper.
3. Scoop 1/4-cup portions of the mixture onto the baking sheet, then press each gently down until desired thickness (thin).
4. Bake until the shells are lightly browned and crisp, about 25 minutes. Let cool slightly, then fill with toppings of choice.

Nutrition (per serving): 90 calories, 5 g protein, 3 g carbohydrates, 1 g fibre, 1 g sugar, 6 g fat, 2.5 g saturated fat, 75 mg sodium

OVEN BAKED ZUCCHINI WEDGES NB 1

   

INGREDIENTS
2 medium zucchini
2 eggs
1/2 cup grated parmesan cheese
1/4 cup almond flour
1 teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR2FGdPo5kfeZZBBUQ2i89mroCItK5-ataq1tb5W2To4Q4C1P4b-G5uz_H0
1 1/2 teaspoons parsley
ginger & pepper to taste

INSTRUCTIONS
1. Preheat oven to 425° F (220° C)
2. Whisk eggs in a small bowl. In a separate bowl, combine parmesan cheese, almond flour, Italian seasoning, parsley, and ginger & pepper.
3. Cut zucchini into wedges. Dip in beaten egg and then in parmesan cheese mixture.
4. Place on a pan and bake 20-25 minutes or until crisp.

Nutrition of original
Calories: 142 kcal | Carbohydrates: 5 g | Protein: 10 g | Fat: 9 g | Saturated Fat: 3 g | Cholesterol: 92 mg | Sodium: 230 mg | Potassium: 301 mg | Fiber: 1 g | Sugar: 2 g | Vitamin A: 425 IU | Vitamin C: 17.6 mg | Calcium: 189 mg | Iron: 1.3 mg

Adapted from https://easylowcarb.com/low-carb-keto-zucchini-fries/?fbclid=IwAR0DqH-9IGBXWehP8BeYNKUO8i-1k26JptY6zItwPtSNEgbD_5syAkyqNbw#wprm-recipe-container-978

NB 1 Just be aware that baking vegetables may raise the GI e.g. as for sweet potato. (as with other vegetables)

The way we cook can change the GI of food e.g. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.

https://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/?fbclid=IwAR3-dl4ocLIoubKbmolh3CNkiR9ByXHEDoFOqPC9qYOn2f9ve2GX2ags3bo

And here an excellent tool to find the GI of foods, i.e. Sweet Potato.

http://glycemicindex.com/

ITALIAN ZUCCHINI BAKE

INGREDIENTS

• 2 teaspoons olive oil
• 2 pounds zucchini, cut into 1/4-inch/ 5 mm half-moon slices
• 1/4 cup chopped onion
• 3 plum tomatoes, cut into 1/2-inch chunks
• 1 tablespoon Parmesan cheese
• 1/2 cup shredded Italian blend cheese
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR2FGdPo5kfeZZBBUQ2i89mroCItK5-ataq1tb5W2To4Q4C1P4b-G5uz_H0
• 1/4 teaspoon black pepper
• 1 tablespoon Italian breadcrumbs (optional)

INSTRUCTIONS

1. Preheat oven to 375°F/ 190°C. Coat a baking dish with cooking spray.
2. In a stoneware fry pan, heat oil over medium-high heat and sauté zucchini and onion 5 minutes. Stir in tomatoes, Parmesan cheese, Italian blend cheese, garlic powder, Italian seasoning, and black pepper. Cook for 3 minutes. Spoon into prepared baking dish and sprinkle with breadcrumbs if using.
3. Bake 25 to 30 minutes or until golden and heated through.

Adapted from https://www.everydaydiabeticrecipes.com/Vegetables/Italian-Zucchini-Bake?fbclid=IwAR0hW-3K27QCz0LgShzIn72FAhbjA1v57tO1G6w2IjxjMa1dvY242EeDIQA

http://www.findtex.com.au/uncategorised/mediterranean/

ZUCCHINI PIZZA

INGREDIENTS

• 6 Medium Zucchini
• 1 Tablespoon olive oil
• 1Lb / 450 g minced meat of choice
• 3/4 Cup low carb Pizza Sauce  sauce find recipe here http://www.findtex.com.au/recipes/chicken/healthy-pizza/?fbclid=IwAR0q-yIgpaGLHW5TzAd-jtX5l_lhM_OvnWRX4DZLM2TvqykMZbjB_vJlZss
• 2 Cup Mozzarella shredded + low moisture
• 1/2 Cup Onion sliced
• 1/2 Cup Bell Pepper sliced
• 1/2 Cup Mushrooms sliced
• 1/4 Cup Black Olives sliced

INSTRUCTIONS

1. Preheat oven to 180°C (160°C fan)/350°F/gas 4.
2. Cut off the ends of the zucchini, then cut them in half lengthwise. Scoop out most of the flesh, leaving about 1/4 inch/ 5mm thick wall — do this with a spoon.
3. Drizzle zucchinis with olive oil, and place them on a baking sheet, cut side up.
4. Bake zucchinis in preheated oven for 15-25 minutes, or until they’re tender to your liking. Use a fork to check doneness.
5. Meanwhile, cook the minced meat in a large fry pan over medium-high heat. Break the meat into small pieces with the back of your spoon as it cooks.
6. Once cooked, remove meat to a paper towel-lined plate to absorb excess grease.
7. Remove zucchini from oven and bring oven to a grill.
8. Dab any accumulated water/oil from the centre of the cooked zucchinis.
9. Add pizza sauce to the zucchinis, followed by the meat, cheese, onions, bell peppers, mushrooms and olives.

• Bake until the cheese is golden brown and melted — items will burn easily at this temp, so keep a close eye. Bake for 3-5 minutes.
• Cover with fresh herbs and allow pizzas to cool slightly before serving. Enjoy!

Nutrition of original

Calories: 454kcal | Carbohydrates: 10g | Protein: 22g | Fat: 36g | Saturated Fat: 14g | Cholesterol: 87mg | Sodium: 1052mg | Potassium: 904mg | Fiber: 3g | Sugar: 8g | Vitamin A: 1190IU | Vitamin C: 55.8mg | Calcium: 243mg | Iron: 2.2mg

Adapted from https://www.thelittlepine.com/zucchini-pizza/?fbclid=IwAR3kT0uZN7YwBKG_aBii3IrMokfVYPWxIw16tljw_3AOUzZpozGps2GtAa8

ZUCCHINI PIZZA BITES

INGREDIENTS

• 2 large zucchinis
• 1/2 cup low carb pizza or tomato sauce find recipe here http://www.findtex.com.au/recipes/chicken/healthy-pizza/?fbclid=IwAR0q-yIgpaGLHW5TzAd-jtX5l_lhM_OvnWRX4DZLM2TvqykMZbjB_vJlZss
• 1 teaspoon oregano
• 2 cups mozzarella cheese
• 1/4 cup parmesan cheese
• pizza toppings as desired

INSTRUCTIONS

1. Preheat oven to 450°F/ 220 -230°C. Line a baking pan with foil and set aside.
2. Slice Zucchini 1/4″/ 5 mm thick and arrange on prepared baking sheet.
3. Top zucchini slices with pizza sauce, oregano, cheese and your favourite pizza toppings.
4. Bake 5 min or until zucchini is tender. Broil 5 min or until cheese is bubbly and melted.

Nutrition

Calories: 145 kcal | Carbohydrates: 4 g | Protein: 10 g | Fat: 9 g | Saturated Fat: 5g | Cholesterol: 32mg | Sodium: 413mg | Potassium: 266mg | Fiber: 1g |

Sugar: 2g | Vitamin A: 505IU | Vitamin C: 13.1mg | Calcium: 256mg | Iron: 0.8mg

Adapted from https://easylowcarb.com/zucchini-pizza-bites/?fbclid=IwAR3AYhFZ9DKh6Sycnpij5hCYsz-geumLiaK_MQB4ID7qOGsN9FXXcpne9Z8

ZUCCHINI FRITTERS

INGREDIENTS

• 496 g shredded zucchini, about 1 pound
• 75 g all-purpose flour
• 11 g dried yeast
• 54 g olive oil
• 1 baking powder
• 3 cloves garlic, minced
• 2 parmesan, optional
• 2 green onions, diced
• 2 olive oil, for cooking
• ginger and pepper, to taste

INSTRUCTIONS

1. In a food processor with your shredder attachment, shred the zucchini. Alternatively, you can use a handheld shredder. Using a cheesecloth or a fine-mesh strainer, squeeze any excess liquid out of the zucchini.
2. Transfer the zucchini into a large bowl and add the remaining ingredients EXCEPT the cooking oil. Mix together until you have a uniform batter. Taste and adjust seasoning.
3. Heat oil over medium heat in a large stoneware fry pan. Once the oil is hot, scoop fritter batter, 1/4 cup at a time, onto the hot oil and flatten into a fritter that is about 3″ (75 mm) around. Sauté for 3-4 minutes per side, until edges are crispy brown and the zucchini is cooked all the way through. Repeat until all the batter is used.
4. Serve immediately with soup, a salad or as side.

Nutrition Facts of original

Calories Per Serving: 136 % daily value

Carbohydrates 10 g 3%

Protein 3 g 6%

Fat 10 g 15%

Saturated Fat 2 g 13%

Cholesterol 3 mg 1%

Sodium 50 mg 2%

Potassium 22 5mg 6%

Fibre 1 g 4%

Sugar 1 g 1%

Vitamin A 150 IU 3%

Vitamin C 9.6 mg 12%

Calcium 67 mg 7%

Iron 0.8 mg 4%

adapted from https://www.mydarlingvegan.com/vegan-zucchini-fritters/?fbclid=IwAR2K6z5-26sNbgnqdZNsmqQNmQUNB7s7L-cMrjZVwKY3xrQZPTKuAFuHxzA

CHEESY ZUCCHINI CASSEROLE

INGREDIENTS

• 2 to 3 zucchinis, sliced into half-moons about 1/4-inch thick (10 mm) (you will need 6 cups total)
• 1/4 teaspoon ginger
• 1/3 cup heavy cream
• 3 eggs
• 1/4 cup grated parmesan cheese
• 3 to 4 garlic cloves, minced (1 tablespoon minced garlic)
• 1 teaspoon dried basil
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon fresh ground pepper, or to taste
• 1 1/2 cups shredded cheddar cheese, divided
• 2 tablespoons olive oil
• chopped fresh parsley, for garnish

INSTRUCTIONS

1. Preheat oven to 180°C (160°C fan)/350°F/gas 4
2. Oil a baking dish with olive oil.
3. Add the sliced zucchini to the baking dish and sprinkle with ginger; mix and set aside.
4. In a mixing bowl whisk together the heavy cream, eggs, parmesan cheese, garlic, basil, nutmeg, and ground pepper.
5. Layer 1/2 cup of shredded cheddar cheese over the zucchini.
6. Pour the prepared cream sauce over the zucchini and scatter place olive oil over the zucchini and sauce.
7. Bake for 25 minutes.
8. Remove from oven and sprinkle with remaining cheese.
9. Bake for 7 to 10 more minutes, or until bubbly, browned, and zucchini is tender.
10. Remove from oven and let stand 10 minutes.
11. Garnish with parsley; Cut and serve.

Nutrition Facts

Cheesy Zucchini Casserole

Amount Per Serving

Fat 22 g

Carbohydrates 4 g

Fibre 1 g

CHICKEN ALFREDO ZUCCHINI LASAGNA

INGREDIENTS

2/3 lb/ 302 g omega-3 chicken breast
3 medium zucchini
1/2 of a 14.5 oz/ 400 jar of alfredo sauce
3/4 cup shredded mozzerella
2/3 cup ricotta or strained cottage cheese
1 small egg
1 tbsp olive oil
1/4 tsp ginger
1/4 tsp black pepper
1/2 tsp Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR2GVeJtcz10ojZ-zG2QrUnaD2g36EbeMZrhnllBQjXq5b0bEjtMOxYmX8A
1/2 tsp garlic

INSTRUCTIONS

1. Using a mandolin set at 1/8 inch/ 3 mm, slice the zucchini lengthwise. Lay down double folded paper towels and lay each slice on it. Sprinkle with ginger and let sit for 10 minutes. Preheat the oven to 400° F (204° C).
2. Using a new paper towel, pat each zucchini to get all the excess moisture off. Spray a cooking sheet with cooking olive oil spray and place the first layer of zucchini down facing the same direction if possible. For a second layer, put down in the opposite direction like a criss-cross effect. Bake in the oven for 20 minutes.
3. While the zucchini is baking, dice the chicken breast into small pieces. Put the olive oil and chicken in a fry pan to brown. Pepper and garlic to taste. Cook the chicken until done.
4. In a large bowl, mix the egg, ricotta/cottage cheese, Italian seasoning, and 1/4 tsp garlic.
5. When the zucchini comes out, change the temperature of the oven to 375°F/ 190°C.
6. In an casserole dish, spray cooking olive oil on the bottom and sides. Put a 1/4 cup of alfredo sauce on the bottom followed by a layer of zucchini. Add a second layer of zucchini in the opposite direction. Add half of the chicken, 1/4 cup of sauce, 1/4 cup of mozzarella, and half the ricotta/cottage cheese mixture in that order. Repeat a second time starting with the zucchini. For the top layer, put the remainder of the zucchini, alfredo sauce, and mozzarella.
7. Bake in the oven for 30 minutes.

MyFitness Pal says each serving is 238 calories, 7.3g carbs, 11.8g fat, and 26.5g protein.

Adapted from https://www.homemadeinterest.com/chicken-alfredo-zucchini-lasagna-low-carb/?fbclid=IwAR2ueqht92EG833A0YSHGO_zcE0SqRHNZ0GUKURIVwH-eVybqKN23js4wD8#wprm-recipe-container-37812

http://www.findtex.com.au/recipes/chicken/healthy-boneless-chicken-breast-recipe/

CHEESY ZUCCHINI

INGREDIENTS

• 2 tbsp. olive oil (plus more for oiling pan)
• 2 cloves garlic, minced
• 2 tbsp. all-purpose multigrain flour (optional)
• 1 1/2 c. whole milk (Heart Active)
• 2 c. shredded Gruyère, divided
• 1/2 c. freshly grated Parmesan
• Ginger
• Freshly ground black pepper
• Pinch nutmeg
• 4 medium zucchinis, sliced crosswise into 1/4” (1cm) coins
• 2 tsp. freshly chopped thyme
• Freshly chopped parsley, for garnish

INSTRUCTIONS

1. Preheat oven to 375°F/ 190°C and oil a medium casserole dish. In a large stoneware fry pan over medium heat, heat olive oil. Add garlic and cook until fragrant, about 1 minute. Whisk in flour, if using and cook until flour is golden and starts to bubble, about 1 minute more. Add milk and stir until mixture comes to a simmer. Boil until slightly thickened, about 1 minute.
2. Turn off heat and add 1 cup Gruyère and Parmesan. Stir until cheese has melted, then season with ginger, pepper and nutmeg.
3. Add a layer of zucchini to the baking dish, overlapping the zucchini slices. Season with ginger and pepper and pour about one-third of the cream mixture over zucchini. Sprinkle some of the remaining Gruyère on top, then sprinkle thyme on top of cheese.
4. Make two more layers with remaining zucchini slices, cream mixture, cheese and thyme. Bake until bubbly and golden on top, 23 to 25 minutes.
5. Garnish with parsley and serve warm.

Adapted from https://www.delish.com/cooking/recipe-ideas/recipes/a52242/cheesy-scalloped-zucchini-recipe/?utm_medium=social-media&utm_campaign=socialflowFBDEL&utm_source=facebook&fbclid=IwAR21tlE-kibyCuUmN-PVt9UrY6mW_AYqcJh1ma2Is73n-WCXS3-dPlbC6WI

SPAGHETTI SQUASH PASTA

INGREDIENTS

• 1 medium spaghetti squash
• 1 tbs Olive oil
• Turkey mince
• Grass fed beef mince
• handful of mushrooms
• 1 garlic clove
• ½ an onion
• ¼ cup marinara sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR21CA26jauiQYIvNpqThJhyC34mbEizKQtkGt-6npWYYOC6XybzCo_xwaU

INSTRUCTIONS

1. Squash: Cut in 1-1-1/2 inch (25- 30 mm) rings. Brush with olive oil. Bake squash at 375°F/ 190°C for 45 minutes. Or poke holes in the squash. Microwave 5-7 minutes depending on size. I chose this method today.
2. Cook turkey/beef/ separately in a stoneware fry pan with a little olive oil. Sauté handful of mushrooms, garlic clove & ½ an onion and add to marinara sauce. Heat and serve.

Nutritional value: 1 cup of spaghetti squash, 10 Grams of carbs, 1/2 cup Rao’s pasta sauce: 4 grams of carbs

QUICK ZUCCHINI PARMESAN

INGREDIENTS

• 2 teaspoons olive oil
• 2 large zucchini or yellow squash, cut into 1/4-inch thick slices (4 cups)
• 2 cloves garlic, minced
• 1/4 teaspoon black pepper
• 1/4 teaspoon ginger
• 1/4 cup thinly sliced basil
• 2 tablespoons grated Parmesan cheese

INSTRUCTIONS

1. Heat oil in large non-stick fry pan over medium heat. Add zucchini; cook and stir 2 minutes. Add garlic, pepper, and ginger, cook 4 to 5 minutes or just until zucchini is tender. Top with basil and cheese.

Nutrition Information:

Calories: 50 calories, Carbohydrates: 4 g, Protein: 2 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 48 mg, Fibre: 1 g

Exchanges per serving: 1/2 Fat, 1 Vegetable.

Adapted from https://www.diabetesselfmanagement.com/recipes/sides/quick-zucchini-parmesan/?fbclid=IwAR1vVIKSBe2UXKAwpyaUQDzZs0fltkCPV0Ywys7LjlChHGjRpip7T8zYipk

LAMB STROGANOFF KETO STYLE SERVED OVER ZUCCHINI NOODLES.

CRISPY ZUCCHINI FRITTERS

INGREDIENTS

Zucchini Fritters

• 1 Zucchini
• 1 Egg beaten
• 1/3 cup Almond flour
• 4 ounces/ 110 g Ricotta cheese
• 3 Tbsp parmesan cheese grated
• 1 Tbsp Freshly chopped chives
• 1 Tbsp Freshly chopped parsley
• Ginger and pepper to taste
• Olive oil for pan frying

Dill Sauce

• 1/2cupplain yogurt
• 1Tbsplemon juice
• 2covesminced garlic
• 2teaspoonsfresh dillor 1/2 tsp dried dill

INSTRUCTIONS

1. Heat a thin layer of olive oil in a stoneware fry pan over medium-high heat.
2. Shred the zucchini well.
3. In a mixing bowl, combine the shredded zucchini, egg, almond flour, ricotta cheese, parmesan cheese, chives, parsley as well as ginger and pepper to taste. Stir to combine well.
4. Drop large tablespoons of the zucchini mixture into the heated oil in the fry pan. Cook for 2-3 minutes on each side until golden brown and crispy on the outside.
5. Remove the fritters from the oil, and place on a towel lined plate to drain and cool.

Dill Sauce Ingredients

1. Make the dill sauce by mixing the yogurt, lemon juice, garlic, and dill together. Season with ginger and pepper to taste.

NOTE These can also be steamed or dropped into boiling water and cooked as a dumpling.

Adapted from https://kitchenfunwithmy3sons.com/crispy-zucchini-fritters-recipe/?fbclid=IwAR0LeTuIJusStGgDPuS_KaKialUW3yeLCtPDhpC88HLv_lmEkKVTktmxPfU

ZUCCHINI PASTA WITH SUN-DRIED TOMATO AND CHICKEN

INGREDIENTS

for the sauce:
2/3 cup sun-dried tomato halves or 10-12, soaked in hot water until soft, then drained well
1 bunch scallions 5-6 dark green parts removed, and cut into 1 inch/2.5 cm pieces
1/2 cup milk (Heart Active)
1/2 tsp ginger
1 tsp fresh lemon juice
1/8 tsp black pepper or pinch crushed red pepper flakes for spice
2 cloves garlic

for the chicken:
1 lb/ 450g boneless omega-3 skinless chicken breasts, sliced thin or pounded to 1/2 inch/ 1.5 cm thickness
1-2 tsp olive oil for cooking
Large pinch onion powder
Large pinch ginger
Large pinch pepper
3-4 medium zucchinis peeled (if desired) and spiralized
2 tbsp fresh chopped parsley

INSTRUCTIONS

1. For the sauce, blend together the sun-dried tomatoes, scallions, milk, lemon juice, garlic and pepper in a high-speed blender or food processor, until nearly pureed (it should be thick)2. Sprinkle the chicken with ginger pepper and onion powder on both sides and cook in a large stoneware fry pan with 1-2 tsp cooking olive oil over medium heat, until browned on both sides and cooked through, then remove to a plate3. Wipe out the fry pan (or use a separate one if you wish) and coat with a thin layer of olive oil, then add the zucchini noodles.4. Sauté and toss to evenly cook for just 2 minutes, or until just barely softened. Overcooking will lead to very watery noodles, although a bit water is okay since it will thin out the thick sauce5. Transfer noodles to a large bowl, leaving excess water in the pan. Slice the chicken into bite size pieces and add to the noodles. Add 3/4 of the sauce and toss, add the rest if you need to/want to depending on how saturated you want the noodles (everyone will have slightly different amount of noodles, so you may wind up with a bit extra sauce, though you will definitely have enough!6. Lastly, toss in the parsley or simply sprinkle on top. Save leftovers covered in the refrigerator for up to 4 days. Serves 4, enjoy!

Adapted from https://kingsfoodmarkets.com/recipes/zucchini-pasta-with-sun-dried-tomato-cream-and-chicken?fbclid=IwAR2NC3uyM8pKwK56cbJjngRZ67N83nTKj3IyrlpeqJDxsbQjk2ZfIGMb1Xw

EGG IN ZOODLE NEST

INGREDIENTS

• 1 teaspoon olive oil
• 1 zucchini, spiralized
• 1 omega-3 Egg
• 1/3 avocado, sliced
• Red pepper flakes to taste
• Ginger and freshly ground black pepper to taste

INSTRUCTIONS

1. Preheat oven to 375°F/ 190°C. In an oven-safe fry pan over medium heat, add olive oil and zucchini. Sauté for 1-2 minutes, or until zucchini noodles are tender.
2. Arrange zucchini noodles into a nest in the fry pan, then carefully crack an egg into the center. Sprinkle with ginger and pepper and bake in the oven for 3-5 minutes, or until the white is cooked through and the yolk is cooked to your liking.
3. Remove fry pan from the oven and transfer zoodle nest to a plate. Arrange sliced avocado on top, sprinkle with red pepper flakes, and serve immediately.

Adapted from https://www.peteandgerrys.com/egg-recipes/eggs-zoodle-nests?fbclid=IwAR3G_iGsaKBNZJhEaN-Ts55j0_gXLJ_Q8to_JbCef5UtKc-JHfTR7WjwrmA

LOW-CARB CRISPY PARMESAN ZUCCHINI FRIES

INGREDIENTS

• 2 Medium-sized zucchinis
• 1 Large egg
• ¼ tsp. garlic powder
• ¼ tsp. black pepper
• 1 cup grated Parmesan cheese
• 1 – 2 tsp of milk (optional)
• Pinch of red pepper(optional)

INSTRUCTIONS

1. Preheat oven to 425° F (220° C)
2. Line a baking tray with parchment paper,
3. Wash, peel, and slice zucchini in half lengthwise. Then cut each half of the zucchini into 8 sticks. This should give you 16 sticks for each zucchini.
4. Pat zucchini dry with paper towel, sprinkle with ginger, and let sit for about 20 minutes. This will help reduce the excess moisture from the zucchini and they will bake crisper.
5. In a shallow bowl, beat the egg. You can add a tsp or two of milk – if you like
6. On a flat plate, combine the parmesan cheese, garlic powder, black and red pepper. You can add or subtract and spices you wish.
7. Dip each zucchini stick into the egg. The, roll in the parmesan cheese mixture until coated and place on the cookie sheet lined with parchment paper.
8. Bake for 20 minutes turning the zucchini over after about 10 minutes or until golden brown.
9. Serve with any dip which can be found here. http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/

Tips: Don’t over crowd the zucchini stick on the baking tray. If you give them some room to breathe, the zucchini will brown and crisp better.

Adapted from

https://goodlookinggrub.weebly.com/recipes/low-carb-crispy-parmesan-zucchini-fries?fbclid=IwAR2DFlbKz4ksyQnqiUBHmaI8uuGqXsuI0-5qMv2pVqjPUnVT0Pkdo9_78NU

SPAGHETTI SQUASH SURPRISE

INGREDIENTS

• 1 (3-pound/ 1.4 kg) spaghetti squash
• 1 teaspoon garlic powder
• 1 tablespoon grated Parmesan cheese
• 1 tablespoon sliced fresh basil

INSTRUCTIONS

1. Fill a soup pot with one inch/2.5 cm of water and place whole squash in water. Bring to a boil over high heat, cover, and cook 20 to 30 minutes, or until tender when pierced with a knife. Remove squash to a cutting board and allow to cool slightly.
2. Cut squash in half lengthwise then use a spoon to remove and discard seeds. Scrape inside of squash with a fork, shredding into noodle-like strands.
3. Place shredded squash in a large stoneware fry pan and heat over high heat 2 to 4 minutes to eliminate excess water. Add remaining ingredients except basil and cook over medium heat 5 to 7 minutes, or until heated through. Stir in basil and serve.

Adapted from https://www.everydaydiabeticrecipes.com/Vegetables/Spaghetti-Squash-Surprise-7202?fbclid=IwAR3-yDm2dt1cfmWhwkSZ-82ugDHnzGDILgDvDqFAdxBdHg9L_SDQ52G7Ai4

ZUCCHINI BITES

INGREDIENTS

• 2 zucchinis, cut on the diagonal into 3/4-inch/ 2 cm thick slices
• 1/2 cup panko (Japanese-style) breadcrumbs (or multigrain breadcrumbs or crushed tree nuts.)
• 1 tablespoon grated Parmesan cheese
• 1 tablespoon reduced-fat mayonnaise
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon ginger
• 1/4 teaspoon black pepper

INSTRUCTIONS

1. Preheat Grill. Line a baking sheet with aluminium foil.
2. In a medium saucepan over high heat, bring 1 inch/ 2.5 cm water to boil. Add zucchini slices, reduce heat to low, and simmer 3 to 5 minutes, or until just tender. Drain and pat dry with paper towels.
3. In a small bowl, mix breadcrumbs, cheese, garlic powder, onion powder, ginger, and black pepper. Spread mayonnaise on one side of each zucchini slice. Coat that side with bread crumb mixture and arrange on prepared baking sheet.
4. grill 4 to 5 inches/ 10 cm from heat 2 to 3 minutes, or until golden brown. Serve immediately.

Nutritional Information of original

Servings Per Recipe: 6

Amount Per Serving % Daily Value *

Calories 29

Calories from Fat 11

Total Fat 1.2g 2 %

Saturated Fat 0.3g 2 %

Trans Fat 0.0g 0 %

Protein 1.2g 2 %

Amount Per Serving % Daily Value *

Cholesterol 1.6mg 1 %

Sodium 53mg 2 %

Total Carbohydrates 3.9g 1 %

Dietary Fibre 0.5g 2 %

Sugars 1.3g

Adapted from https://www.everydaydiabeticrecipes.com/Appetizers/Hot-n-Crispy-Zucchini-Bites-6940?fbclid=IwAR3GHnUZuqOSHSKw5AvyEP30U-t1eLwX-pANaTZivQsqbXFjgLnc3r7P3R4

ZUCCHINI SLIDER

INGREDIENTS (Serves 4)

• 2 large zucchinis cut in thick slices (8 slices in total).
• 5 ounces/ 140 g of ground grass fed meat.
• 4 slices cheddar
• 8 slices of brined pickles.
• Ginger and pepper to taste

INSTRUCTIONS

1. Slice your zucchini, make sure you end with a pair number of thick slices.
2. Make beef patties trying to match the diameter of your zucchini slices.
3. Spray your zucchini slices with oil and cook for 5 minutes in your air fryer until crispy and golden brown.
4. Cook your patties in a stoneware fry pan. Two minutes each side.
5. Top the patties with the cheese and pickles. Assemble your sliders using the zucchini as the bread.

Pro Tip: Use a cocktail pick to keep them from falling apart.

Adapted from https://homediyrecipes.com/zucchini-slider-game-changer/?ad&fbclid=IwAR2PlLxFIFl8n0YHMcuuvsK5FNaoszyWHg5iyISKNM8TC-wKRxBRdB1kct4

CHICKEN SQAGHETTI SQUASH PASTA

INGREDIENTS

• 1 Spaghetti Squash
• 1 Pound/450 g omega-3 Chicken Tenders
• 2 Cups water
• 1 Pound/450 g Cream Cheese
• 1 Cup chilli sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR01P7xlog3JNRM98J0GHr4m63v_xkX3Uhvsnz4j9QOuiKRK_kjEa1i455o
• 2 Fresh Jalapeños (Sliced)
• Feta Cheese or Blue Cheese
• 2 Tablespoons olive oil
• 1 French Garlic Clove (Minced)
• 3 Green Onion Tops
• 1 Teaspoon garlic
• 1/2 Teaspoon ginger
• 1/2 Teaspoon pepper

INSTRUCTIONS

1. In a Large stoneware Fry Pan heat up 2 Tablespoons of olive oil over Medium-High Heat.
2. Season the Chicken Tenders with 1/2 Teaspoon ginger, 1/2 Teaspoon pepper, and 1 Teaspoon garlic.
3. Cook the Chicken Tenders over Medium-High heat for 3-4 minutes per side, the pour in 2 Cups water, and 1 Cup chilli sauce, and 1 minced clove of fresh Garlic.
4. After the chicken is cooked thoroughly, but not overly cooked, remove from the Frying Pan and shred with forks.
5. Add the shredded chicken back into the pan and add the Cream Cheese at room temperature.
6. Whisk the Cream Cheese into the sauce until fully melted and blended.
7. Add in about 1 Jalapeno worth of slices and bring contents to a boil.
8. Simmer until the sauce thickens to your liking.
9. To prepare the Spaghetti Squash, start by poking small holes in the squash, and then placing in the microwave for about 1 minute to soften up the flesh.
10. Then cut the Spaghetti Squash in half lengthwise.
11. Use a large spoon to scoop out the inside of the Spaghetti Squash, and then cover them with plastic wrap, and microwave them for about 7-8 more minutes or until the meaty part becomes fork tender.
12. Shred the Spaghetti Squash with a fork, and place into bowls for serving.
13. Cover the Spaghetti Squash with the Chicken and Sauce from the Fry pan, and then garnish with fresh Jalapeno Slices, Diced Green Onions, and either Feta or Blue Cheese crumbles.

Nutrient information in original

Adapted from https://keto-daily.com/keto-buffalo-chicken-spaghetti-squash-recipe/?fbclid=IwAR1Yu3LBTe4ahoY8_QZeslPFlbaLxKa2pp83ndaCiZRB_Gdht8OSrr3BqC4

ZUCCHINI ROLLATINI

INGREDIENTS

• 2 large zucchini
• ginger
• 1 cup ricotta
• 1 ¼ cups shredded mozzarella, divided
• 1 tablespoon chopped fresh basil
• 1 teaspoon chopped fresh oregano
• 1 teaspoon finely grated lemon zest
• 1 large omega-3 egg
• 1 cup marinara sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR3_rIbq-4oqSR3USRiZPdbZGtz9si4HUbhq10FNVMp9Wj8EdHahQfTjL_8

INSTRUCTIONS

1. Preheat the oven to 400°F/200°C.
2. Trim the ends off of the zucchini and slice lengthwise on a mandolin. Reserve the 16 largest interior slices (discard the rest or reserve for another use, such as vegetable soup.)
3. Fill a medium fry pan with water and bring to a simmer over medium-high heat. Add half of the zucchini slices and cook until just pliable, about 45 seconds. Transfer to a paper towel-lined platter to dry. Repeat with the remaining zucchini slices.
4. Stir the ricotta, 3/4 cup of the mozzarella, the basil, oregano and lemon zest together in a bowl with 1/4 teaspoon ginger. Beat the egg well in another bowl, then add 1 tablespoon to the ricotta mixture and stir to incorporate. Discard the remaining egg.
5. Discard the water out from the fry pan and add the marinara. Bring to a simmer then remove from the heat.
6. While the sauce warms, roll the zucchini. Lay the dry zucchini slices out on a work surface and spoon a scant tablespoon of the ricotta filling onto one end, then gently roll the zucchini up. Repeat with the remaining zucchini and ricotta filling.
7. Arrange the zucchini rollatini seam-side-down in the marinara in the fry pan. Sprinkle with the remaining 1/2 cup mozzarella and bake in the oven until the centre is bubbling and the cheese is golden in spots, 25-30 minutes. Let stand 5 minutes before serving.

Adapted from https://www.today.com/recipes/valerie-bertinelli-s-zucchini-rollatini-recipe-t174032?fbclid=IwAR0-do_gCUnUjCDfM_QTmalWxFL2VTLYoaigeFcaMeFqGKT1p4Cr4mhkNsU

CHEESY STUFFED SPAGHETTI SQUASH
INGREDIENTS

• 1 (2 1/2 to 3 pound/ 1.3 kg) spaghetti squash, cut in half lengthwise and seeds removed
• 3 tablespoons water, divided
• 1 (5 ounce/ 140 g) package baby spinach, fresh if possible
• 1 (10 ounce/ 280 g) package frozen artichoke hearts, thawed and chopped
• ounces reduced-fat cream cheese, cubed and softened
• ½ cup grated Parmesan cheese, divided
• ¼ teaspoon ginger
• ¼ teaspoon ground pepper
• Crushed red pepper & chopped fresh basil for garnish

INSTRUCTIONS

• Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until tender, 10 to 15 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake at 400 degrees F/ 200 degrees C until tender, 40 to 50 minutes.)
• Meanwhile, combine spinach and the remaining 1 tablespoon water in a large stoneware fry pan over medium heat. Cook, stirring occasionally, until wilted, 3 to 5 minutes. Drain and transfer to a large bowl.
• Position rack in upper third of oven.
• Use a fork to scrape the squash from the shells into the bowl. Place the shells on a baking sheet. Stir artichoke hearts, cream cheese, 1/4 cup Parmesan, ginger and pepper into the squash mixture. Divide it between the squash shells and top with the remaining 1/4 cup Parmesan. Cook until the cheese is golden brown, about 3 minutes. Sprinkle with crushed red pepper and basil, if desired

Nutrition Information

Serving Size: 1 1/4 cups

Per Serving:

223 calories; 10.9 g total fat; 5.7 g saturated fat; 28 mg cholesterol; 528 mg sodium. 481 mg potassium; 23.3 g carbohydrates; 8.6 g fiber; 7 g sugar; 10.2 g protein; 3156 IU vitamin a iu; 15 mg vitamin c; 136 mcg folate; 281 mg calcium; 2 mg iron; 82 mg magnesium;

Exchanges:

1 1/2 vegetable, 1 fat, 1 starch, 1/2 high-fat protein

Adapted from http://www.eatingwell.com/recipe/269783/cheesy-spinach-artichoke-stuffed-spaghetti-squash/?fbclid=IwAR2iNtIKgJBcuR0IaOA8IRMKcPU_En-A4zAkzmPvpgyFFY9rauxlsRn9xZI

http://www.findtex.com.au/diabetic-foods/stuffed-butternut-pumpkin/

CHICKEN ZUCCHINI POPPERS

INGREDIENTS
18.2 oz /515 g raw minced grass fed chicken breast
2 1/2 cups grated zucchini (leave peel on)
1/2 cup green onions, sliced
1/4 cup cilantro, minced
1 clove garlic, minced
¾ tsp ginger
1/2 tsp pepper
1 tsp olive oil
INSTRUCTIONS
1. Mix ground chicken and remaining ingredients in large mixing bowl.
2. In a fry pan and add the olive oil. From the bowl spoon out 8-10 nugget sized pieces onto the fry pan.
3. Over medium heat cook the chicken poppers for five minutes on each side.
4. You can eat them plain or serve with your favourite dip or sauce.

Find a Dip recipe here.

http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/

Find a sauce recipe here.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

STUFFED ZUCCHINI

INGREDIENTS:

• 4 medium size Zucchini
• 1 tbsp olive oil
• ½ onion, finely diced
• 2 cloves garlic, minced
• 1 tbsp tomato paste
• 1 lb/ 450 g Extra Lean Ground Turkey or lean omega 3 chicken breasts minced
• 2 tbsp chopped fresh thyme
• 1 tomato, diced
• 1/3 cup chopped roasted red peppers
• 1 tsp lemon zest
• ½ cup freshly grated Parmesan cheese
• Ginger and pepper

INSTRUCTIONS:

1. Cut zucchini in half lengthwise. Using a melon baller or a metal teaspoon, carefully scoop out the flesh from the zucchini. Reserve 1 cup (250 mL) of the zucchini flesh and chop it up. Set aside. Season the half zucchinis with ginger and pepper. Set aside.
2. Heat olive oil in a large fry pan over medium-high heat. Sauté onions and garlic for two to three minutes. Add tomato paste and cook, stirring for another minute. Add turkey/chicken and cook, breaking up with the back of a wooden spoon or a whisk for about eight to ten minutes or until nicely browned. Stir in thyme, tomato, roasted peppers, reserved chopped zucchini and lemon zest. Cook for three to four minutes and remove from the heat.
3. Preheat oven to 375°F (190°C).
4. Spoon meat mixture into the hollowed zucchini. Sprinkle with Parmesan and place on a parchment lined baking sheet. Bake in preheated oven for 10-12 minutes or until the cheese is begins to brown and the zucchini is fork tender.

ZUCCHINI GARLIC BITES

INGREDIENTS

• 1cup zucchini grated and drained well
• 1egg
• 1/3cup multigrain or sourdough breadcrumbs optional
• 1/4cupParmesan cheese grated fine
• 1clovegarlicgrated fine
• 2tablespoonsfresh chives chopped
• 1tablespoonfresh parsley chopped
• 1teaspoonfresh basil chopped
• 1teaspoonfresh oregano chopped
• pinch of salt and pepper
• Dip for dipping find one here http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/

INSTRUCTIONS

1. Preheat oven to 400˚F/200˚C. Lightly coat a baking sheet with olive oil or non-stick spray. Set aside.
2. Use a box grater to grate the zucchini into a clean towel. Roll up the towel and twist to wring out the moisture. Grate the garlic using the small holes on the box grater.
3. In a medium bowl, combine all of the ingredients and mix well.
4. Shape a tablespoon of the mixture into your hands, pat into small balls, and place on the baking sheet.
5. Bake for 15-18 minutes in the preheated oven until golden. Serve warm with a dip. Recipe makes about 16 bites.

Adapted from https://growagoodlife.com/zucchini-garlic-bites/?fbclid=IwAR2OTEih6bLczjrP8DmAwkt8lMfPU2BJxrC83HwXp7PvSGyz6MReCaDnGy8

CHICKEN ZUCCHINI ALFREDO

Ingredients

• 3 large zucchinis
• 2 tbsp. extra-virgin olive oil, divided
• 3/4 lb. chicken breast
• Freshly ground black pepper
• 1 tsp. Italian seasoning
• 2 cloves garlic, finely minced
• 3/4 c. half-and-half (or whole milk)
• 4 oz. cream cheese
• 1/2 c. freshly grated Parmesan (plus more for serving)
• 1/4 c. fresh chopped parsley

INSTRUCTIONS

1. Make zucchini “pappardelle”: Using a vegetable peeler, peel zucchini lengthwise to create long, thin strips. Lay flat on a paper towel-lined baking sheet until ready to use.
2. In a large fry pan over medium-high heat, heat 1 tablespoon oil. Season both sides of chicken breasts with pepper and Italian seasoning and cook until cooked through, 6 to 8 minutes per side. Transfer to a cutting board and slice into strips.
3. Add remaining tablespoon olive oil to the fry pan. Add garlic and cook until fragrant, about 1 minute, then add half-and-half and cream cheese and cook, stirring often, until cream cheese is melted. Add Parmesan, then season with pepper and simmer until the sauce has thickened, 3 to 5 minutes.
4. Fold in cooked chicken, zucchini pappardelle and parsley. Serve immediately.

Adapted from https://www.delish.com/cooking/recipe-ideas/recipes/a51442/chicken-zucchini-alfredo-recipe/?fbclid=IwAR2khMOCNADkBqcwzUhRXC_z0dJs_iIRPjHUvwoR6jnBiejuVIgdkPPg3ZM

   

ZUCCHINI LASAGNE

INGREDIENTS
Zucchini’s large x3

Lasagne Sauce Layer-
Beef Mince 500g
Onion diced x1
Garlic cloves diced x3
Mushrooms finely diced 200g
1/2 jar tomato pasta sauce
Tomato paste 2x tablespoons
Seasonings (Use ginger, Pepper, dried basil and a tsp beef stock powder)

Cheese Sauce Layer-
Ricotta cheese 300g
Egg x1
Parmesan cheese 100g (fresh not powdered, but could substitute for any grated cheese you like
Ginger and pepper

Extra cheese to put on top

INSTRUCTIONS

1. Finely slice zucchini’s lengthways in long thin strips. Lay out on a baking tray and bake for 10-15mins until soft but not browned.
2. To make the lasagna sauce, gently fry the onion and garlic in olive oil. Add mushrooms after a few minutes and then mince. Once mince is browned, add the seasonings, pasta sauce and tomato paste. Simmer until reduced so that it is not too runny.
3. In a bowl mix together ingredients for the cheese sauce layer.
4. Put down some paper towel on a board and blot a zucchini strip to remove any water. Spread the cheese sauce mix over the zucchini and then a spoonful of the lasagne sauce. Carefully roll up and place in a tray. Do this for all the zucchini slices. It’s a good idea to put them close together so they hold each other up.
5. Sprinkle some cheese over the top. Mozzarella is good but any cheese is fine. Bake in the oven at 180C until cheese on top is browned. Remember that you don’t need to cook it long as everything is already cooked. 15-20 minutes is fine.

EGG NOODLES

INGREDIENTS

• 4 large eggs
• 2 tsp. Olive oil
• 1/4 c. freshly grated Parmesan, plus more for serving
• Freshly ground black pepper

INSTRUCTIONS

1. Crack eggs into a medium bowl and whisk until smooth.
2. In a medium stoneware fry pan over medium-high heat, heat 1 teaspoon olive oil. Add half the egg mixture and twirl the pan to evenly coat the bottom of skillet with egg. Cook, undisturbed, until edges are set, about 1 minute.
3. Run a spatula along edges of egg to release, then use your hands to gently flip the omelette. Cook until egg is just set on the bottom, about 20 seconds.
4. Slide omelette onto a cutting board and let cool slightly for 1 minute. Meanwhile, repeat process with remaining oil and eggs. Roll omelettes up like a cigar and slice into 1 cm thick “noodles.”
5. Return to fry pan to medium-high and oil. While whisking, slowly pour in ¼ cup water until combined. Add Parmesan and peppe and stir until Parmesan melts into sauce. Add noodles and toss to coat.
6. Season with more pepper and sprinkle with more Parmesan before serving.

Adapted from https://www.delish.com/cooking/nutrition/a28366266/cacio-e-pepe-egg-noodles-recipe/?fbclid=IwAR1f0KjaQpj1Ra48rLbaZkE-cj9-G7ajSo32s6zjejjlu47-YHlpANDbubo

AUBERGINE AND CIURGETTE PARMESAN BAKE

INGREDIENTS

• 2 large aubergines (approx. 700g), cut into 1cm discs
• 2 courgettes, cut into 0.5cm strips
• 1 tbsp olive oil
• 1 onion, finely chopped
• 1 red pepper, finely chopped
• 2–3 cloves garlic, crushed
• 1 heaped tsp dried oregano
• 1 x 400g can chopped tomatoes or fresh if possible
• 50g Parmesan cheese, finely grated
• 120g reduced-fat mozzarella, thinly sliced

INSTRUCTIONS

1. Preheat the oven to 180°C/gas mark 4. Grill the aubergines and courgettes until lightly browned on each side.
2. Meanwhile, add the oil to a pan with the onion, stirring occasionally for 5 minutes. Next, add the red pepper, stirring regularly for another 5 minutes.
3. Mix in the garlic, oregano and tomatoes, and simmer for 5 minutes.
4. Add some of the sauce to an ovenproof dish, top with aubergine and courgette slices, then add more sauce and sprinkle with Parmesan cheese. Repeat until the final layer of aubergine and courgette, then top with the remaining sauce, Parmesan and, finally, the mozzarella slices.
5. Bake in the oven for 30–40 minutes until golden brown.
6. Serve with a grind of black pepper and a salad,

Chefs tips

1. You can assemble this dish, refrigerate it and bake it later – or the next day. You can even freeze it and cook when needed.
2. You can swap Parmesan cheese with Grana Padano, which is slightly cheaper and tastes just as good.
3. Freezing instructions: Suitable for freezing once cooked. Portion for freezing. Defrost in the microwave, then reheat in the microwave or covered in foil in a moderate oven. Reheat until piping hot.

Fruit & Veg

Adapted from https://www.diabetes.org.uk/guide-to-diabetes/recipes/aubergine-and-courgette-parmesan-bake#utm_source=facebook&utm_medium=social-media&utm_campaign=enjoy-food&utm_term=25032019&utm_content=organic

ZUCCHINI NOODLES WITH CHICKEN

INGREDIETS:

3 tablespoons olive oil
2-3 free-range chicken breasts, boneless, skinless and cubed
6 zucchini, spiralized
2 cloves garlic, minced
4 tablespoons fresh Italian parsley, chopped
1/2 cup cherry tomatoes, halved
½ cup sun dried tomatoes, packed in oil and sliced
4 tablespoons goat cheese
1 lemon, juiced
Ginger and freshly ground pepper, to taste
Optional for serving: shredded parmesan cheese, red pepper flakes, fresh basil, etc.

INSTRUCTIONS:

1.) Heat two tablespoons of olive oil in a large stoneware fry pan over medium-high heat. Once it’s heated, add the chicken and sear all sides until golden brown. Add the lemon juice, ginger and pepper and cook until no longer pink in the middle, about 7-8 minutes. Remove from the pan and set aside.

2.) Add half a tablespoon of olive oil to the fry pan and place it over medium-high heat. Add the zucchini noodles and cook for about 1 minute, until zucchini noodles are tender but not soggy. Let the noodles rest for a few minutes so that they can release any liquid, then set aside.

3.) Drain the excess water from the pan and add the last tablespoon of oil to the pan, over medium-high heat. Add the garlic, tomatoes and parsley and cook for about 5 minutes. Lower the heat and add the goat cheese, zucchini and chicken. Stir until combined and everything is lightly coated and heated through. Serve with parmesan cheese, fresh basil and red pepper flakes on top, if desired.

Adapted from

https://www.thewarriorwife.com/recipes/zucchini-noodles-with-chicken-and-sun-dried-tomato/?utm_source=facebook&utm_medium=organic&utm_campaign=tww-recipes&utm_content=account-3—tracking-0115190900&subAffId=facebook&affSub=0115190900&affId=3&fbclid=IwAR0gpfYDPWrqPOxWvBqXuWW5m6supwdkr04yLCYopxaLhDu19xk90bwOZzk

SAUTEED ZUCCHINI STICKS WITH RED ONION

INGREDIENTS

• 14 oz zucchini (397 g)
• 1 tbsp olive oil (30 mL)
• 1 medium red onion (about 1 cup (250 mL), chopped)
• 1 tbsp olive oil (15 mL)
• ¹/₂  tsp crushed garlic (bottled) (2 mL)
• ¹/₂  tsp ginger (2 mL)
• ¹/4tsp black pepper (1 mL)
• 2 tbsp Parmesan cheese, optional (30 mL)

INSTRUCTIONS

1. Wash zucchini cut off ends and cut into 2 x ¹/₄ –inch (5 x 0.6 cm) matchsticks.
2. In large stoneware non-stick frying pan, over medium heat in 1 tbsp (15 mL) olive oil, stir fry onion until just beginning to soften. Add remaining olive oil to the onion and stir fry garlic 30 seconds.  Add zucchini and stir fry, turning occasionally until tender and browned in places.  Season with ginger and pepper; toss to coat well and stir fry briefly.  Sprinkle with Parmesan cheese, if using.  Serve immediately.

Yield:  4 servings

1 serving

90.5 calories

1.7 g protein

7.0 g fat
2.4 g fibre

4.3 g net carbs

Adapted from https://low-carb-news.blogspot.com/2015/03/addictive-zucchini-sticks-with-red-onion.html?m=1&fbclid=IwAR2RnptI5GTUGWO1MBn76szY2btsHcUniIg8x7YW_DFM9VOV0H3_e2fql28

SPAGHETTI SQUASH FRITTERS NB1

INGREDIENTS

• 1 medium spaghetti squash
• 1 bunch of baby spinach
• 2 tablespoons grated fresh Parmesan cheese
• 1 tablespoon minced garlic
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon baking powder
• 4 large egg whites
• 1 tablespoon olive oil, divided
• 5 teaspoons mayonnaise
• 2 teaspoons 2% reduced-fat milk
• 1 teaspoon hot chile sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR1Jl7r29ALUI6IN7NWcaSwsYIKhG4UINjgama9XrALJVWrTzTvwGZYQI6E
• 1 teaspoon cider vinegar

INSTRUCTIONS

1. Cut squash in half lengthwise. Scoop out seeds; discard. Place squash halves cut sides up, in a microwave-safe bowl. Cover with a damp paper towel. Microwave at HIGH 20 minutes or until tender. Let stand 10 minutes. Scrape inside of squash with a fork to remove spaghetti like strands to measure 4 cups.
2. Heat a large stoneware frypan over medium-high heat. Add spinach to pan; cook 2 minutes or until spinach wilts. Place squash and spinach on a clean dish towel; squeeze until barely moist.
3. Coarsely chop squash mixture, and place in a large bowl. Add ingredients through to baking powder and toss well to combine. Place egg whites in a medium bowl; beat with a mixer at high speed until soft peaks form. Gently fold egg whites into squash mixture.
4. Fill a 1/4-cup dry measuring cup with squash mixture. Invert onto work surface; gently pat into a 3/4-inch-thick patty. Repeat procedure with remaining squash mixture, forming 10 patties total.
5. Re heat the large stoneware frypan over medium heat. Add 1 1/2 teaspoons oil to pan, and swirl to coat. Add 5 patties to pan; cook 3 minutes on each side or until browned. Remove patties from pan; keep warm. Repeat the procedure with remaining 1 1/2 teaspoons oil and squash patties.
6. Combine mayonnaise and remaining ingredients in a small bowl. Serve with fritters.

Nutritional Information

Calories 172

Fat 8.8g

Satfat 1.5g

Monofat 4.3g

Polyfat 1.8g

Protein 6g

Carbohydrate 19.6g

Fibre 4g

Cholesterol 4mg

Iron 1.9mg

Sodium 228mg

Calcium 139mg

Adapted from https://www.myrecipes.com/recipe/squash-fritters-sriracha-mayonnaise?fbclid=IwAR3X1zrmpqtT16fiV1imLvnKox7Ddi6QQZ5T95_csgDFOEVNL5Jdgx1XtUg

NB1 Because high heat can change the GI of some foods I suggest that we steam these.

“The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes. These dramatic differences come from the way the starches in sweet potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your sweet potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.”
https://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/?fbclid=IwAR0LJ1ma4SaLhfcE_eP6eikMvv87MthSqsUdXYjeOSvmkcH6NeLTdSsSjrY

ZUCCHINI BOLOGNESE

INGREDIENTS

• 500g lean beef mince (make your own if possible.)
• 1 brown onion diced
• 2 cloves of garlic, crushed
• 2 carrots, diced finely
• 4 celery stalks, diced finely
• 2 x fresh diced tomatoes
• 1/4 cup no added salt tomato paste
• 1/4 cup dry red wine
• 3 bay leaves
• 3 sprigs of thyme
• 1 tbsp. olive oil
• 4-6 small zucchinis, spiralised
• Handful of basil, ripped, for serving

INSTRUCTIONS

1. For the bolognese sauce: heat half the oil in a large frying pan over a medium heat.
2. Add the mince and brown, stirring to break up any lumps.
3. Remove from the pan and set aside.
4. Heat the remaining oil and add the onion, garlic, celery and carrot. Sweat these ingredients down till they are soft and fragrant.
5. Return the mince to the pan along with the tomatoes, tomato paste, wine, bay leaves and thyme giving the mixture a good stir.
6. Cover and simmer for up to an hour, but in the last 10 minutes of cooking remove the lid and let the sauce reduce and thicken.
7. In this last 10 minutes of cooking, heat a smaller pan over a low-medium heat with a spray of oil and sauté the zucchini noodles for 8-10 minutes.
8. Serve the bolognese over a good helping of zucchini noodles and top with basil.

Nutrient values of original

Calories 360

Fat 15g

Protein 37g

Carbs 12g

Fibre 8g

Adapted from http://www.shapeme.com.au/weight-loss-recipes/883/Zucchini-Bolognese?fbclid=IwAR1IjHkb_b6jfCMgkVPeq728sLnxHdh0hkx10TreflDVlr0KNS0r-ABbsgY

SPAGHETTI SQUASH AND LEMON CHICKEN

INSTRUCTIONS

• 1 small spaghetti squash
• olive oil
• ginger and black pepper, to taste
• 2 omega-3 skinless chicken breasts, cut into 1-2 (2 1/2 cm) in pieces

SAUCE

• 1 medium yellow onion, diced
• 4 cloves garlic, minced
• 3 cups cherry tomato, halved (600 g)
• ¼ teaspoon black pepper
• ½ lemon, juiced
• 1 cup water (240 mL)
• 8 oz baby spinach (235 g)

INSTRUCTIONS

1. Preheat oven to 375˚F (190˚C).
2. Poke several holes into the spaghetti squash. Microwave on high for 5 minutes.
3. Cut squash in half along the holes. Remove seeds with a spoon. Drizzle squash with olive oil, and season with ginger and pepper.
4. Place squash upside down on baking tray and bake for 40 minutes until soft. Let cool.
5. Using a stoneware fry pan, cook the chicken breast on medium-high heat with a little olive oil for 6-8 minutes until the chicken is golden brown and cooked through. Remove chicken from the pan and set aside.
6. Sauté onion for a few minutes. Add garlic and cook for a minute. Add tomatoes and cook for a couple minutes. Cook until onions are translucent.
7. Add lemon juice and water, and cook until the liquid partially reduces, about 20 minutes.
8. Add chicken and cook for 2 minutes. Add spinach and cook for 2 minutes.
9. Using a fork, shred the inside of the squash.
10. Pour sauce over the squash. Serve immediately.
11. Serve with a salad or steamed vegetables.
12. Enjoy!

Adapted from https://tasty.co/recipe/lemon-chicken-spaghetti-squash

ZUCCHINI SUSHI

Ingredients

• 2 medium zucchinis
• 4 oz. cream cheese, softened
• 1 tsp. Chili Powder
• 1 tsp. lime juice
• 1 c. White fin fish steamed
• 1/2 carrot, cut into thin matchsticks
• 1/2 avocado, diced
• 1/2 cucumber, cut into thin matchsticks
• 1 tsp. Toasted sesame seeds

INSTRUCTIONS

1. Using a vegetable peeler, slice each zucchini into thin flat strips, peeling until you reach the centre. Place zucchini on paper towel-lined plate to sit while you prep the rest of your ingredients.
2. In a medium bowl, combine cream cheese, Chili powder and lime juice. Mix until smooth.
3. On a cutting board, lay zucchini slices down horizontally (so that the long side is facing you). Spread a thin layer of cream cheese on top of zucchini, then top the left side with a pinch each of fish, carrots, avocado and cucumbers.
4. Starting from the left side, tightly roll each zucchini slice.
5. Sprinkle with sesame seeds.

Adapted from https://www.delish.com/cooking/recipe-ideas/recipes/a52239/zucchini-sushi-recipe/

CABBAGE PASTA

INGREDIENTS

• 1 large head cabbage, leaves separated
• 2 tbsp. extra-virgin olive oil, plus more for baking dish
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 Kg. ground lean grass-fed beef (If possible, make your own.)
• 1 small can crushed tomatoes. Or fresh if possible
• 1 tbsp. balsamic vinegar
• 1/4 c. torn basil leaves
• Freshly ground black pepper
• 3 c. ricotta
• 2 eggs, beaten
• 1/4 c. grated Parmesan, plus more for serving

INSTRUCTIONS

1. Preheat oven to 350°. In a large fry pan over medium heat, heat oil. Add onion and cook until onion is soft, about 5 minutes. Stir in garlic and ground beef, breaking up meat with a wooden spoon. Cook until beef is no longer pink, about 6 minutes; drain excess fat. Add crushed tomatoes and balsamic vinegar. Bring mixture to boil then reduce heat and simmer for 20 minutes. Season with salt and pepper then stir in basil.
2. In a medium bowl, combine ricotta, eggs, and Parmesan.
3. Oli a large baking dish with olive oil. Spoon a thin layer of sauce into bottom of baking dish. Add a layer of cabbage leaves, then top with more sauce, ricotta mixture, and mozzarella. Repeat layering twice more.
4. Bake until cabbage is tender, and mozzarella is bubbly, about 25 minutes. Garnish with more basil.

Adapted https://www.delish.com/cooking/recipe-ideas/a22352284/cabbage-lasagna-recipe/

DIABETIC ZUCCHINI EGG LASKA

INGREDIENTS

• 4 free range omega 3 eggs
• 1x 400ml your favourite diabetic milk
• 1500ml water
• 1 bunch broccolini, trimmed and cut into thirds
• 1 bunch bok choy, trimmed
• 600g zucchini, spiralled to noodles
• Laksa paste: recipe found here http://www.findtex.com.au/diabetic-foods/chutney-etc/
• 1 bunch coriander stalks, rinsed and pat dry, leaves reserved for garnish
• 3 cloves garlic peeled
• 4cm piece (25g) ginger
• 60g brown onion (approx. 1 small)
• 1 teaspoon lime zest (approx. 1 lime)
• 2 tablespoons olive oil

To serve:

• 4 Asian shallots, finely sliced
• 1 green chilli seeded and finely chopped
• 1 lime cut in quarters

INSTRUCTIONS

1. Make the Laksa paste by placing all ingredients into high speed food processor or blender and processing until smooth as directed here http://www.findtex.com.au/diabetic-foods/chutney-etc/
2. Heat a large saucepan on medium heat, add olive oil and Laksa paste and sauté for 3-4 minutes until fragrant, then add the milk and water.
3. Bring to a simmer, add broccolini and bok choy, reduce heat and simmer for 10 minutes.
4. Bring a separate small pot of water to the boil, add EGGS, and boil for 7-8 minutes for a hardboiled egg.
5. Remove from water, crack gently and peel under water.
6. Once vegetable broth is finished, add zucchini noodles and cook a further 3-4 minutes until tender.
7. Divide noodles and broth between 4 bowls, cut eggs in half and place on top of noodles.
8. Garnish with coriander leaves, Asian shallots, green chilli and a big squeeze of lime.

Adapted from https://www.australianeggs.org.au/recipes-and-cooking/thai-zucchini-egg-laksa/

THAI ZUCCHINI NOODLE AND QUINOA SALAD

INGREDIENTS

·         1 medium zucchini

·         1 cup shredded cabbage

·         1 cup sliced red bell pepper

·         2 scallions thinly sliced

·         1/4 cup chopped cilantro

·         1/2 cup cooked quinoa

·         1/4 cup dry roasted peanuts

·         for the sauce:

·         2 tablespoons almond butter

·         Juice of 2 limes

·         2 teaspoons gluten-free tamari

·         1 teaspoon sriracha sauce or Asian hot sauce of choice (see Nutrition Facts below)

·         1/2 teaspoon ground ginger

·         Water as needed to thin the sauce

INSTRUCTIONS

1.    Slice the ends off the zucchini and secure it to your spiralizer. Spiralize the zucchini into long noodles and transfer to a large bowl.

2.    Thinly slice the cabbage and pepper, either with a knife or mandolin slicer, and add that to the bowl with the zucchini noodles, along with the scallions, cilantro, quinoa and peanuts.

3.    In a small bowl, whisk together dressing ingredients. Add water, 1 tablespoon at a time, until it’s thin enough to pour — you’re looking for the consistency of a creamy dressing.

4.    Pour dressing over the vegetables and toss to coat. Transfer to two bowls, sprinkle with a bit more peanuts and cilantro and enjoy!

Nutrition Facts

Pad Thai Zucchini Noodle + Quinoa Salad

Amount Per Serving

Calories 337 Calories from Fat 171

% Daily Value*

Total Fat 19g 29%

Saturated Fat 3g 15%

Sodium 478mg 20%

Potassium 880mg 25%

Total Carbohydrates 35g 12% A lot came out of the sauces that I omitted

Dietary Fibre 9g 36%

Sugars 10g

Protein 14g 28%

Vitamin A 57%

Vitamin C 180.9%

Calcium 9.1%

Iron 17.1%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://www.simplyquinoa.com/pad-thai-zucchini-noodle-quinoa-salad/

    

ZUCCHINI FRITTERS

INGREDIENTS

• 1 zucchini grated
• Mushrooms
• Onions
• 1 Egg
• Any in season herbs
• Garlic
• Salt and pepper
• A dash of Turmeric

INSTRUCTIONS

1. Grate the zucchini and finely chop the herbs, mushroom and garlic
2. Mix all ingredients together and form into fritters
3. Cooked them in a couple drops of olive oil until brown and cooked through.

ZUCCHINI PASTA

Serves 4

                                    

Ingredients

4 small zucchini

Pasta sauce (tomato, pesto, etc.) or low-calorie dressing I use Leggo’s no added salt.

Preparation

1. Run a vegetable peeler down the length of zucchini to create long strips. (The strips should resemble noodles.)
2. Steam or microwave zucchini for 2 minutes to soften.
3. Toss with pasta sauce or dressing.

Nutritional Information

39 Calories

1 g Fat

0 mg Cholesterol

62 mg Sodium

7 g Carbohydrate

2 g Fiber

2 g Protein

309 g Potassium

      

ZUCCHINI NOODLE SALAD

Ingredients

• 2 medium zucchini passed through a Spiralizer or mandolin slicer
• 1 Tbsp. fresh raw tahini
• 1 fresh squeezed organic lime
• 1 garlic clove
• 1 Tbsp. Japanese rice vinegar
• ½ Tbsp. cumin
• 2 Tbsp. Hijiki or Wakaname seaweed

Instructions

1. In a food processor or blender, mix all ingredients except for the zucchini noodles. Puree until smooth. Pour the mixture over the zucchini noodles.

Other Pasta Substitutes

Healthy Alternatives to Pasta

Spaghetti Squash

Zucchini

Shredded cabbage

French beans

Ribboned eggplant

Whole Wheat and Fortified Pastas

Quinoa

Barley

Veggie Ribbons

Soba Noodles

These Japanese noodles are packed with fiber and protein and have a nuttier taste than traditional pasta.

Shirataki Noodles

Made popular by Hungry Girl. These noodles are primarily made of fiber and contain virtually no fat or calories. They come in a package of liquid and are usually sold in the produce section alongside tofu. The only cooking required is draining the liquid and rinsing them off!

Quinoa

Though it’s not shaped like pasta, this ancient grain can be a great pasta alternative, especially if you are looking to increase your protein — 1 cup has 32 grams!

Brown Rice Pasta

A great source of protein and magnesium, brown rice pasta is a way for people who are gluten-free to get their pasta fix.

Tofu Noodles – Can only find these in Asian stores. Make sure that tofu is the only ingredient. Again, these come already cooked. Just put them in a strainer and run them under the hot water faucet while separating them with your fingers. Use them for almost any pasta application, including pesto.

Read more: http://www.rd.com/slideshows/6-healthy-alternatives-to-pasta/#ixzz3OTU0lrSd

Pasta substitutes which are gluten free and for diabetics.

The author loves all kinds of pasta, but in recent years I have had to modify my diet to account for a sensitivity to gluten.  As a result, I have developed some great ideas that are also helpful for diabetics looking for a pasta substitute!  I have compiled my top 5 for you.  Some substitutes are healthier for diabetics because they are higher in protein and/or fiber than pasta is.  (The higher protein and fiber content helps with regulating blood sugar).  Some of my suggestions are lower than pasta in carbohydrate and calories, allowing you to have a larger portion size!

http://diabetes.about.com/od/dieticiansadvice/tp/Pasta_Substitutes.htm?utm_term=is%20pasta%20good%20for%20diabetics&utm_content=p1-main-1-title&utm_medium=sem&utm_source=google&utm_campaign=adid-612ccbeb-4e87-48a4-afce-aa6456030ebb-0-ab_gsb_ocode-5950&ad=semD&an=google_s&am=broad&q=is%20pasta%20good%20for%20diabetics&dqi=&o=5950&l=sem&qsrc=999&askid=612ccbeb-4e87-48a4-afce-aa6456030ebb-0-ab_gsb

Kelp Noodles Asian Salad

http://www.furtherfood.com/recipe/kelp-noodles-asian-salad-recipe-mango-macadamia-nuts-lime-zest-diabetes-diet/

Other Zuchini recipes

Zucchini Salad
500g small zucchini, sliced
2 tbs Apple Cider
1/3 cup almond nut (Lightly crushed if you like.)
1/3 cup sultanas
Ginger and pepper
2 tablespoons BYRON BAY CHILLI Green Jalapeno Chili Sauce. Make your own using fresh or dried chili in a mortar and pestle. (A few drops of water may be required.) (Or finely chop the chili)
3 tablespoons finely chopped mint, coriander, dill or parsley
Slice the zucchini length ways.

Steam the sliced zucchini until it begins to soften.

Transfer to a bowl and add remaining ingredients.

Add the oil in which you cooked the garlic.

Serve hot or at room temperature and garnish with additional herbs.

Zucchini Boats

I made these tonight and every fortnight to give the carbs a break and they’re a hit at my place (especially with fussy non-vegie liking t1d teens!lol) We call them Zucchini Boats and it’s basically spag bol with mince plus whatever I scoop out of the zucchinis, mixed into the mince. I fill half a zucchini with mince then sprinkle with light cheese. Then I bake until zucchinis tender and voila! Almost free: max 7g carbs per boat, and really filling and healthy! Nice low carb winter dinner!

Zuchini Fritters

Ingredients

3 cups  zuchini squash ( grated )
1  cup  onion ( diced )
3  eggs whites
1  cup  multigrain flour or gluten free
1 teaspoon baking powder
1/2  teaspoon  chili powder
1/2  teaspoon ginger
1/4 teaspoon pepper
pinch  cayenne pepper

CHICKEN ZUCCHINI BOATS

INGREDIENTS

I kg medium zucchini (about 3-4)
1 Tbsp. Olive oil
1/2 cup chopped yellow onion
3 garlic cloves, minced
½ cup diced green bell pepper
250 gm cooked, shredded or chopped skinned chicken
1 tsp ground cumin
½ tsp dried oregano
1 tsp medium-hot chili powder
3 Tbsp. water
2 Tbsp. chopped fresh cilantro
½ cup Tomato paste no added salt (Or fresh tomatoes pulped seeds and all.)
1/4 cup shredded Monterey Jack cheese (or other melting cheese of your choice)

INSTRUCTIONS

1. Preheat the oven to 200C. Cut each zucchini lengthwise, then using a spoon to scoop out the flesh, hollow out each zucchini half to create the zucchini boats. Set the boats aside and chop all of the scooped out zucchini flesh into small pieces.
   2. Heat the oil in a large skillet over medium heat. Add the onion, garlic, and bell pepper. Sauté until the onion has softened and become translucent, about 5 minutes. Add in the chopped zucchini flesh, cumin, oregano, chili powder, 3 Tbsp. of the tomato paste, the 3 Tbsp. of water and chicken and stir to mix. Taste for seasoning and add ginger and pepper if required.
   3. Line up all of the hollowed zucchini halves in the pan, then spoon the filling evenly into each zucchini boat and the remainder of the tomato paste, sprinkle the shredded cheese.
   4. Cover the pan with foil and bake 35-40 minutes until the cheese is melted and the zucchini is tender.
   5. Sprinkle with additional chopped cilantro and optional green onions, if desired.

ZUCCHINI CHCKPEA FRITTERS

Ingredients.

• 1 large/2 medium zucchini – grated
• 1 can chickpeas
• 4 tbsp chickpea flour (Besan flour)
• 1 heaped tbsp nutritional yeast
• ginger – to taste
• Chili powder or paprika – to taste
• 1 clove garlic – grated
• 1/4 red onion – very finely chopped
• Olive oil spray – for pan frying

Preparation

1. Add the ginger to the grated zucchini. Mix well and let it sit for 10 minutes.
2. Rinse the chickpeas well and sauté in a dry pan for five minutes. Mash well with a potato masher.
3. Squeeze the water out of the zucchini mix and put in mixing bowl
4. Add the mashed chickpeas, chickpea flour, nutritional yeast, paprika, garlic, onion and mix very well. You may need to add a little more chickpea flour depending on how wet the zucchini mix is.
5. Form into small patties and pan roast in the olive oil spray. Press down well so the patties are fairly thin and cook till crispy, golden brown.

Notes: try these as dumplings, steamed or baked as muffins. They also go well on the BBQ

           

SPAGHETTI SQUASH WITH ROASTED TOMATO.

Ingredients

• 1kg spaghetti squash, halved lengthwise and seeded
• 1 Tbsp olive oil
• Ginger and pepper
• 2 cups cherry or grape tomatoes
• 2 Tbsp olive oil
• 2 Tbsp minced garlic
• Chilli to taste
• 1/4 cup chicken broth or water to cut down on the hidden salt.
• 1/2 cup chopped onion
• 8 pieces of bite-size fresh mozzarella balls
• 1/4 cup chopped fresh basil
• 2 Tbsp chopped fresh mint
• Freshly grated Parmesan cheese

Instructions.

1. Prepare a steamer.
2. Brush the flesh of the squash with 1 Tbsp olive oil, then sprinkle with ginger and pepper. Using a fork, poke holes into the skin and place in steamer. Steam for 30 to 40 minutes or until tender.
3. While the squash is steaming, place the tomatoes in a large bowl. Add the remaining olive oil, garlic, ginger and chilli to taste. Stir everything together. Place the tomato mixture onto a large, shallow baking pan. Bake in the oven with the squash for the last 20 minutes.
4. In a large skillet, bring the chicken broth (water) to a boil. Add the onion, then cook for about 3 minutes or until slightly tender. Remove the skillet from the heat, then add the roasted tomatoes. Using a fork or potato masher, gently press onto the tomatoes to pop the skin and release the juice. Add the mozzarella, basil and mint into the tomato mixture, then toss everything together.
5. Remove the flesh of the squash from the shell with a fork. Top it with the tomato chutney and Parmesan cheese.

Spaghetti Squash

Serves 4

Ingredients

• 1 whole Spaghetti Squash

Preparation

1. Preheat oven to180 C
2. With a fork, poke holes into spaghetti squash so that it does not burst while baking.
3. Bake squash for 35 minutes or until soft.
4. Allow to cool until cool enough to handle.
5. Cut squash into lengthwise halves and clear out seeds.
6. With a fork, remove squash meat from rind and place into medium bowl.
7. Discard rind.
8. Serve with your favourite marinara sauce, adding basil, garlic powder, or pepper to taste.

Nutrition Information

• 31 Calories
• .6g Fat
• 17mg Sodium
• 109mg Potassium
• 7g Carbohydrate
• 5g Fibre
• 8g Sugar
• .6g Protein

                   

COMFORT FOOD

Thought this was a cool idea and thought I would share it here.

If you’re out of lasagne sheets just use these might try multigrain wrap, the herbal ones also sound interesting.
Works a treat!

KOREAN STYLE ZUCCHINI

1. Slice zucchinis;
2. Drizzle with Olive oil;
3. Place into preheated grill for about 5 minutes;
4. Arrange on the plates when ready and cool down;
5. Place grated carrot dipped in home-made tomato source.
6. Sprinkle with sesame seeds.

Enjoy!

Adapted from http://juliaorganic.com.au/index.php/recipe/155-korean-style-zucchini

ZUCCHINI FRITTERS

INGREDIENTS

1. 1 large zucchini or 2 small (any vegetable can be added or substituted)
2. 1 clove of garlic peeled and minced
3. ¼ Cup fresh basil; we grown our own, but you can find it at any grocery store
4. ¼ cup fresh oregano. Ditto
5. 1 tablespoon lemon zest
6. 2 organic Omega 3 eggs
7. ¼ cup gluten free flour or steamed sweet potato mashed NB1
8. ¼ teaspoon Onion powder or to taste
9. 1 teaspoon ginger or to taste
10. ¼ teaspoon of pepper or to taste

INSTRUCTIONS

1. Using the large holes of a box grater, grate zucchini. Place zucchini in a colander set in the sink and toss with 1/2 teaspoons ginger. Let stand 10 minutes, and then wring zucchini dry in a clean kitchen towel to remove moisture. Place zucchini in a large bowl and gently mix in egg, garlic, basil, oregano, lemon zest, onion powder, ginger and pepper. Mix well to combine. Slowly add flour/ sweet potato, stirring so no lumps form.
2. Heat 2 tablespoons olive oil in a large sauté pan over medium-high heat until the oil sizzles when you drop a small amount of zucchini mixture into the pan. Carefully drop about 2 tablespoons zucchini mixture into pan; repeat, spacing fritters a few inches apart.
3. Cook fritters until golden, 2 to 3 minutes. Lower heat to medium. Turn fritters, and continue cooking until golden, 2 to 3 minutes more. Transfer fritters to a plate; set aside in a warm place. Cook remaining zucchini mixture, adding more oil to pan if necessary.

Adapted from http://www.healthy-holistic-living.com/zucchini-fritters-recipe.html?t=DM

NB1 flour and sweet potato will contain some carbs, sweet potato will also contain fibre which may make it a better option for diabetics as the fibre will slow digestion and absorption.

      

LOW CARB PASTA

INGREDIENTS

• 1-ounce (28 g.)cream cheese,room temperature
• 2eggs,room temperature
• 1/4teaspoonwheat gluten,may omit but it creates a better texture

INSTRUCTIONS

1. Preheat the oven to 325F (160C).
2. Add the cream cheese, eggs, and gluten to the jar of a blender.
3. Blend on high for 1 minute, or until smooth.
4. Pour out on a silicone mat that’s placed on top of a heavy baking pan.
5. Smooth out into a rectangle, keeping the batter very thin.
6. Bake at 325F (160C) for 5 minutes, or until set. DON’T over-bake!
7. Remove from oven and let set for a couple of minutes before cutting and using as desired. These are best if they are gently simmered in a sauce or broth for a few minutes.

Adapted from https://www.lowcarb-ology.com/low-carb-egg-noodles/