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Tuesday 10 March 2020

Diabetic Friendly Courgette / Zucchini Recipes : Lower Carb

Some call them courgettes, while others know them as zucchini ... but did you know this vegetable is a great low calorie, low carb option to include as a regular food choice in a diabetic diet.


 
If you’re already living the LCHF lifestyle, you will know that courgettes 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.

The courgette’s thin dark skin is high in soluble fibre, which slows digestion and stabilises blood sugar levels – potentially getting rid of those pesky mid-afternoon sweet cravings. Soluble fibre can also prevent constipation and help with those horrible IBS symptoms so many of us endure.

You can buy courgettes from most big supermarkets as well as small farmers markets (when in season). Many prefer to buy locally sourced courgettes as supermarkets can of course ship vegetables thousands of miles despite them being in season a few minutes down the road, but how and where you buy is always a personal choice.

Yes, this nutrient-dense vegetable deserves all the love it can get. Here are some reasons why:

High in fibre and water
Contains significant amounts of vitamins B6, riboflavin, folate, C, and K
Rich in minerals like potassium and manganese
Reduces constipation and other digestive issues
Rich in antioxidants and anti-inflammatory phytonutrients
Improves eye health due to health-protecting antioxidants 

Here are some recipe suggestions you may like to try to include this vegetable in your menu plans.


Spinach and ricotta lasagne with courgette (zucchini) pasta
see recipe here


Courgette / Zucchini Pizza Boats
see recipe here


Tomato, Basil and Lemon Courgette / Zucchini Pasta
Low Carb : Vegan : Gluten-free
see recipe here

A variety of recipe ideas, food suggestions and articles are within this blog, but 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

32 comments:

Christine said...

That lasagna looks amazing as do the others thanks.

CJ Kennedy said...

ooh, I like the pizza boats

Jo said...

We always used to have a glut of courgettes when we had the allotment, it's always good to have plenty of recipes to use them up in.

The Happy Whisk said...

I love zukes, that's what we call them in our house. Though I've seen marrow often used in the UK magazines that I read at Barnes. Then there's courgettes the fancy pants name. Whichever name, they are also very good in homemade ice cream for building bulk but not adding flavour. Good little veg with lots of uses. Though, the ones at the market I find are bland, bland, bland. The ones I've grown or eaten from local gardens are way better. Still, not a popping veg but I still love me some zukes.

DVArtist said...

Great recipes. Thanks for sharing them.

Elephant's Child said...

They are incredibly versatile aren't they? I enjoy them (as long as they are still babies).

Tom said...

...a good way to use all of those surplus zucchini.

Mary Kirkland said...

I'e done zucchini boats before. You can stuff them with so many things.

Sue said...

I'm not really a fan, I find them a bit boring, but Neil eats loads of courgettes x

John M said...

Now I have some ideas to try someday besides zucchini soup, which I love.

Martha said...

Great recipes! Zucchini is a favourite for me!

Jeanie said...

I need to bookmark this one for August when there is zucchini overload!

Pam said...

I love tomato and basil....and mozzarella cheese. All that looks great.

sandy said...

oh that Lasagna looks so good! My DIL makes one that I love - and i think its about time she does that again;)

happyone said...

Oh yes, we do like zucchini here and eat it often.

Miss Val's Creations said...

One of my favorite veggies. I will have to try those pizza boats. That is a great use of zucchini!

aussie aNNie said...

wow scrumptious recipes, thanks.x

peppylady (Dora) said...

I recall boats using Zuchs

Iris Flavia said...

Hmmm. Looks yummy! And: I worked the oven. Twice! So... if I can eat after my visit to the dentist... (nah, don´t jinx is, right).

Ygraine said...

WOW...these dishes look so tasty!!
The lasagne is calling me...I had been wondering what to cook for dinner tonight.
Problem solved!
Thank you so much😊😊

Hugs xxx

Sami said...

That lasagna looks delicious, I'm saving the recipe.
I enjoy zucchini, and use it often. Thanks Jan

Caty said...

How good are all these recipes you propose, I like the three, maybe more baked zucchini. It may be because here we have many zucchini, they are even exported throughout Europe. Its properties are very interesting. Thank you very much for sharing with us.
Wish you a very nice day, big hugs,
Caty

Mrs.B said...

I like courgettes, but I'm not too adventurous with them, so thanks for the links, these recipe's sound good.
Avril xx

Lorrie said...

I do like courgettes and grow them in my garden in the summer. Zoodles (zucchini noodles) are on the menu for tonight here. The pizza boats look delicious!

Snowbird said...

They do look wonderful. xxx

Lee said...

Interesting, tasty, tempting ideas. :)

Rose said...

We just had our evening meal a little bit ago, but these still look and sound so delicious.

David M. Gascoigne, said...

Zucchini is one if those "background" vegetables that can be used with just about anything, always good to have on hand. We use it in ratatouille, pasta sauces and stir fries and even bake zucchini bread in the fall when everyone with a garden is giving it away!

Debbie said...

these are really good ideas for zucchini...a great, easy to grow vegetable for summer gardens!! these look very good!!

Bob Bushell said...

Very nice, yummy too.

William Kendall said...

Quite a different kind of lasagna.

Crafty Green Poet said...

I'm a great fan of courgettes