Traveling diabetic

Knysna

Hi,

Jan here.

The daunting task of negotiating the menu at our Italian restaurant on a late summer evening. A table alongside the canal with a glorious sunset. A hint of the coming winter in the air.

As pizza and pasta on the menu were not options, I settled for an oven roasted veal ilvoltini (“involtini.” usually refers to something rolled up around a savory filling, and is also known as Braciole) with prosciutto, cheese and spinach. Served with oven roasted veggies.

On the carb log, veal ilvoltini has anything from 3grams to 72grams per serving, depending on whether a home made or commercial (with a large sugar component) sauce is used.

As Mario’s is a family owned and run restaurant, I was comfortable that Genaro made his own sauces. However, there was no doubt that it was on the sweet side and a carb number of 17 was probably more reflective of the dish.

Raats Cab Franc, a magical pairing.

Fasting blood sugars a tad in the high side, even after a run, but nothing crazy.

I’ll ask for the tomato sauce as a side dish next time.

Blood sugars

Low 6.2 mmol/L (Fasting target 4 – 6mmol/L)

High 7.0 mmol/L (2 hours after meal target, less than 7.8 mmol/L)

Weight 86Kg

Diabetic Carbs 50g (daily target, less than 50g)

VEAL INVOLTINI

YIELD: SERVES 4 PREP TIME: 15 MINS COOK TIME: 1 HR 15 MINS

ingredients:

8 Thin Slices Veal Scallopini

8 Thin Slices Prosciutto

2 Cups Cooked, Chopped Spinach

1/3 Cup Grated Pecorino Romano Cheese

Salt & Pepper

8 Tablespoons Olive Oil, Divided

FOR THE SAUCE:

2 Tablespoons Extra Virgin Olive Oil

1/2 Cup Chopped Onion

2 Cloves Garlic, Minced

1 (28-ounce) Can Crushed Tomatoes

2 Tablespoon Finely Chopped Fresh Parsley

1/2 Teaspoon Dried Oregano

3 Tablespoons Finely Chopped Fresh Basil

Salt & Pepper To Taste

directions:

. Use a meat mallet if needed to even out the thickness of the scallopini.

. Use your hands, or a nut bag to squeeze out as much liquid from the spinach as possible, then place in a bowl.

. Add the cheese and two tablespoons of oil to the spinach and stir to mix.

. Season the spinach mixture with salt and pepper.

. Lay out each slice of veal, then cover with a slice of prosciutto.

. You can either cut the prosciutto to fit, or fold it over.

. Divide the spinach filling equally onto each slice of veal spreading evenly.

. At the narrowest end, tightly roll up the veal and square with two toothpicks, or if you prefer, tie with kitchen twine.

. Place the veal rolls on a plate and refrigerate until needed.

. Heat the olive oil in a heavy saucepan over medium heat until lightly smoking, then cook the onions, stirring often until translucent, about 7 to 8 minutes.

. Add the garlic and cook another minute or two or until fragrant.

. Add the tomatoes, parsley, oregano, basil, salt and pepper, and bring to a boil.

. Reduce the heat to a simmer, cover, and cook for 20 m minutes.

. Preheat oven to 350 degrees F.

. In a frying pan, heat the remaining olive oil and heat over medium heat until lightly smoking.

. Brown the veal rolls on all sides, turning as needed.

. Place a scoop of sauce into the bottom of an oven-proof casserole dish that will hold all of the veal rolls.

. Place the veal rolls side by side into the dish, then cover with the remaining sauce.

. Cover casserole dish, then bake until very tender, about 45 minutes.

. Remove toothpicks or twine, then serve warm with sauce.

http://www.italianfoodforever

Traveling diabetic #24

Knysna

Hi,

Jan here.

High blood sugar readings in the morning, decreasing during the day, with little change after exercise. The ‘dawn phenomenon’?

Some days, anyway with others completely the reverse and crazy low levels after exercise. Without being able to pinpoint a link to what I’m eating, it makes the goal of managing my LADA (Latent Autoimmune Diabetics in Adults) through lifestyle and minimizing the need for medication a tad more complicated.

Soufflé, the French classic. Cheese, eggs, butter, cream. Timed perfectly so the aroma hyperdrives tastebuds as the door is opened. Decadent, light and airy.

Blood sugars

High 6.9 mmol/L (Fasting target 4 – 6mmol/L)

Low 5.8 mmol/L (2 hours after meal target, less than 7.8 mmol/L)

Weight 85Kg

Diabetic Sensitive Three-Cheese Soufflé Recipe

Servings: Makes 1 souffle (serves 4)Prep Time:15 minutes Cook Time:55 minutes

Recipe by Jim Tuttle of Mount Dora Historic Inn

Ingredients:

7 large eggs

4 ounces sour cream

1/3 cup whole milk

freshly ground black pepper

1 teaspoon dry mustard

¼ teaspoon ground nutmeg

¼ teaspoon Tabasco (or other hot sauce)

1 tablespoon butter, softened

1 ounce grated cheddar cheese

1 ounce grated muenster cheese

1 ounce grated gruyere cheese

equipment needed: one medium soufflé dish (holds approximately 22 ounces, for Williams Sonoma brand, it’s the #4 size)

Directions:

Pre-heat your oven to 350F.

Using an electric blender, blend together the eggs, sour cream and milk for 30 seconds. Blend in the black pepper, dry mustard, nutmeg and Tabasco.

Brush the butter all over the inside of the soufflé dish. Layer the cheese in the soufflé dish, then pour the egg mixture gently over the top. Leaving 1-inch of space at the top to prevent spillage as you carry it to the oven.

Place the soufflé dish in the oven, then carefully pour the remaining egg mixture to fill to the tippy top of the dish.

Bake for 55 to 60 minutes—the soufflé will be golden brown, puffy like a balloon, and will have risen up to three inches above the ramekin.

Present immediately to guests, as this dish will begin to fall in about 45 seconds.

Traveling diabetic #23

Knysna

Hi,

Jan here.

Merry Christmas to all.

Christmas season. Bombarded with delicacies that are no longer special, or optional. Christmas mince pies, out of the question. Chocolate roulade a disaster and even the traditional cherry trifle a stretch. But not impossible!

Of course, there is always the super-size insulin option, if you don’t mind feeling as if you have been kicked in the stomach by a mule.

Two diabetic sensitive, flour and sugar free, sponge cakes made (one more simple than the other), to use as the base for the trifle.

Creme Anglaise, as all the custard options were loaded with sugar.

Didn’t manage the egg-yolk separation thing very well, with a fair degree of mess. At least it didn’t turn into scrambled egg!

After looking at various options to serve the trifle in, settled on small French desert bowls.

Diabetic sensitive, although I’m sure the calorie count is through the roof!

Blood sugars

High 6.7 mmol/L (2 hours after meal target, less than 7.8 mmol/L)

Low 6.0 mmol/L (Fasting target 4 – 6mmol/L)

Weight 85Kg

Banting, Diabetic Sensitive, Fresh Blueberry and Strawberry Trifle

This is best if left to stand overnight, so make the entire recipe and refrigerate.

Prep Time 20 minutes

Cook Time 120 minutes

Total Time 150 minutes

Ingredients

• Sponge cake – Recipe below

• Creme Anglaise – Recipe below

• Fresh strawberries, rinsed and quartered

• small punnet blueberries

• 250ml cream, whipped to the soft peak stage

• 90ml dry sherry

• fresh mint, to garnish

• roasted almond flakes, to garnish

Cube and arrange the sponge cake at the bottom of your individual serving glasses, and pour the sherry equally over the 4 portions. Top with creme anglaise and a layer of cream. Top with strawberries and blueberries, then another layer of cream, and berries and fresh mint to garnish. It’s a good touch to roast almonds flakes and scatter them on the top.

This is best if left to stand overnight, so make the entire recipe and refrigerate.

Simple banting almond and lemon sponge cake

Ingredients

• 6 eggs

• 250 g almond meal/flour

• 1 tsp baking powder

• 1 lemon

• 4 tbsp granulated sweetener of choice or more, to your taste

• 1 tsp vanilla

• 1/4 tsp Salt

1. Add all the ingredients, and the juice from the lemon in a mixing bowl and mix until smooth.

2. Pour into greased sponge tins.

3. Bake at 180C/350F for 20-25 minutes. Test the centre with a clean fork or skewer to ensure it is cooked thoroughly.

https://www.ditchthecarbs.com/almond-and-orange-flourless-cake/

Simple banting creme anglaise

Ingredients

• 15 grams zylatol

• 3 egg yolks

• 1 teaspoon vanilla

• 250ml milk

1. In a bowl, whisk together sugar, egg yolk and vanilla.

2. In a small saucepan, heat the milk over medium heat until it is steaming. Gradually add a bit to the egg mixture, stir to combine, then add to the saucepan. (By adding a bit to the egg mixture first, it will help prevent getting scrambled eggs).

3. Stir over low heat, stirrig constantly, for 5 – 8 minutes or until slightly thickened. Do not boil.

4. Pour the sauce into a bowl. Place a piece of plastic wrap on the surface of the sauce. Chill.

http://www.geniuskitchen.com/recipe/simple-creme-anglaise-269305

Traveling diabetic #21

Knysna

Hi,

Jan here.

40km Highway West cycle. Gentle up Phantom Pass, before tearing through along the roads through the farms. Corrugated roads, a rodeo, fighting to stay on the bicycle, keep my feet on the pedals and maintain any sort of peddling rhythm. Sun blazing out of a blue sky, the green countryside ablaze with summer flowers. Quite magnificent.

A diet of crustless quiche, with avo and Weber grilled chicken. Coreta made a stunning bobotie for dinner that was both low in carbohydrates and without sugar to keep it diabetic sensitive. Served with cauli-rice and a green salad. That second helping irresistible as was the Raats Cab Franc.

Blood sugars

High 5.7 mmol/L (2 hours after meal target, less than 7.8 mmol/L)

Low 4.6 mmol/L (Fasting target 4 – 6mmol/L)

Weight 84Kg

Diabetic Sensitive Bobotie Recipe

Preparation time: 20 mins Cooking time: 45 mins Serves: 6 – 8

Method:

1. Melt the butter in a wide-based pot and gently fry the onion, carrots, red pepper and courgette until soft. Stir in the ginger and the garlic and fry for minute or so. Add the spices and fry for another minute to release their flavour.

2. Pour in the vinegar and tomato, and bring to the boil.

3. Mix in the remaining ingredients, ensuring that everything is combined well; you don’t want meatballs in your mince.

4. Cook for about 15 minutes, stirring all the time. When it’s done, season well with salt and pepper.

5. Spread the mixture in a greased ovenproof dish.

6. To make the custard, lightly beat together the milk and the eggs.

7. Press the bay leaves into the bobotie mixture and carefully pour over the custard.

8. Bake for about 30 minutes, until the egg topping has set.

Ingredients:

5 tablespoons butter

1 onion, chopped

2 carrots, peeled and chopped

1 red pepper, seeded and chopped

1 cup grated courgette

1 tablespoon grated fresh ginger

3 cloves garlic, crushed

1 tablespoon mild curry powder

1 teaspoon turmeric

2 teaspoons ground cumin

2 teaspoons ground coriander

3 whole cloves

5 whole allspice

2 tablespoons honey (optional)

1 tablespoon red wine vinegar

1 x 400g tin whole peeled tomatoes, blended

800g beef mince

1 teaspoon dried mixed herbs

salt and pepper

For the custard

1 cup milk

2 eggs, beaten

8 bay leaves