Courgette / Zucchini Crab Melts : Low Carb / Keto

If you are already living the LCHF lifestyle, you will know that courgettes / zucchini are low in carbs, just 2g. carb per 100g, and they are probably high up on your must buy shopping (or growing) list. They may not pack the nutritional punch of other green vegetables (broccoli, kale etc.) but they do contain significant levels of potassium to control blood pressure and vitamin C to boost your immune system.

There are so many ways you can incorporate these vegetables into your recipes, for example take this suggestion ... 

Ingredients:

Serves Four

7g carb per serving
2 courgettes / zucchini
1 tablespoon olive oil
3 oz. / 75 g celery stalks
1 red bell pepper
12 oz. / 350 g canned crab meat
¾ cup / 175 ml mayonnaise or crème fraiche
1 tablespoon Dijon mustard
7 oz. / 200 g shredded (grated) cheddar cheese
salt and pepper
Serving:
4 oz. / 110 g baby spinach
4 tablespoons olive oil
salt and pepper

This delicious melt dish can also be made with canned tuna, lobster, or even chicken or ham... what a choice!

You can see the recipe instructions at Diet Doctor Site here

Did you know that "Baby spinach" is a term typically used to describe spinach that has been harvested during a fairly early stage of plant growth, usually between 15-35 days after planting. We're usually familiar with baby spinach in the grocery store because of its small leaves, tender texture, and sweet taste in comparison with mature, fully formed spinach leaves. (For these mature spinach leaves, the harvest dates are usually between 40-65 days.)

image of baby spinach from here

Research has shown that the concentration of nutrients in spinach may vary. Some studies show that baby spinach to be more concentrated than mature spinach in nutrients like vitamin C, carotenoids, and flavonoids while others show the opposite. What seems to impact this variation is the soil, the season, and the climate in which the spinach grows. So, we can't say that either baby spinach or mature spinach is categorically richer in nutrients than the other.

There had been research showing that baby spinach had lower levels of oxalic acid. Yet, other studies have shown the opposite, that in fact some samples have higher levels. Therefore, like with the nutrients, we can't categorically say that baby spinach is higher or lower in oxalates. The levels of oxalates formed depend upon a variety of factors.

While the research currently doesn't allow for conclusions, here's what we know. We see all types of spinach as nutrient-rich additions to your Healthiest Way of Eating. We also prefer to use the delicate leaves of baby spinach in salads while using mature spinach when we quick cook this delightful vegetable. We feel that this is the best way to enjoy the unique tastes and features of these different variations of spinach.

A variety of recipe ideas and articles are within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan