Without getting too heavily involved in the low carb, low sugar, low glycaemic index debate, I’d like to offer up just a few suggestions…My first thought was to look for lower carb versions of favourite pasta, rice and potato dishes. But I couldn’t face fish pie or shepherd’s pie with ‘alternative’ mash in this weather (I’ll be back with those in a couple of months) – so I’ve gone for a refreshing fruit smoothie instead. And when I say sugar, I generally mean a simple natural carbohydrate like fructose rather than added sugar, which is usually sucrose.
Our guest blogger, Dr Susan Aldridge, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition, provides her advice and three fabulous recipes right here:
Refreshing raspberry smoothie
All fruit contains some sugar but the amount varies quite dramatically. Check these amounts in grams per serving:
• Lime – 1.1
• Raspberries – 5
• Kiwi – 6
• Orange – 12
• Banana – 17
• Mango – 46
I’d usually make up a smoothie with hemp/almond/coconut milk, but the presence of the lime will make it go lumpy, so I used cactus water, which is lower in sugar than coconut water. I’ve added the matcha and cacao, as I do to all my smoothies for an extra healthy boost. The result has a refreshing sharpness that I think you’ll love!
Four limes, juiced
Large carton of raspberries
Four kiwi fruit, peeled and halved
One tsp matcha powder
One tsp cacao power
Add all ingredients to your blender/Nutribullet, using the cactus water to make up the volume. Blend and drink immediately.
You can find pasta made with a wide variety of grains, with lentil and spelt pasta being the most readily available. The one with the highest protein/carb ratio I discovered was edamame fettucine.
For comparison, per 100g.
Wholewheat fusilli 30.2g carb 5.2g protein
Edamame fettucine 15g carb 44g protein
I made up my favourite sauce to serve with the pasta…substitute your own.
Large carton cherry tomatoes, halved
One large red chilli, finely chopped
Two cloves garlic, crushed
400g tin tomatoes
One tbsp. tomato puree
One tsp. mixed herbs
Grated pecorino cheese
Fry the garlic and chilli till soft in olive oil then add the other ingredients and simmer until thick. Cook the pasta as per instructions on the packet, drain and serve with the sauce. Finish with torn basil and grated pecorino. Makes a good pasta salad when cold, or reheat.
Summer vegetable risotto
Use quinoa instead of rice, and twice as many green veg as in a traditional risotto recipe.
600g broad beans/peas/tenderstem broccoli/asparagus
Bunch spring onions, chopped
Carton cherry tomatoes, chopped
Grated pecorino cheese
Cook the green veg and quinoa. Mix together and add the spring onion and tomatoes. Finish with chopped herbs and grated pecorino cheese.
Next month. Discovering chia seeds