Lentils and Feta Salad • 32g Carbs 18g Proteins

Lentils and Feta Salad - francenadeau.com

Lentils and Feta Cheese Salad - Daily Cooking - francenadeau.com

This could be lunch. This could be a snack. One thing for sure, it’s healthy, fresh and delicious.

LENTILS AND FETA SALAD

1/2 cup cooked LENTILS
1 medium TOMATO or 8 CHERRY TOMATOES, cubed
1/2 medium CUCUMBER, cubed
1/8 cup ONION or SCALLIONS (or both!), minced
1 tbs OLIVE OIL
1/4 cup FETA CHEESE, crumbled

Energy 397 kcal Protein 18 g Carbohydrates 32 g
Fat 23 g Iron 5 mg Sodium 472 mg

Lentils and Feta Cheese Salad - Daily Cooking - francenadeau.com

The fat comes from the cheese (8 g) and the olive oil (14 g). The feta cheese gives you proteins and adds a welcoming salty flavor to the more taste-deprived cucumber and lentils. It also contains many vitamins and minerals. The olive oil also has a good amount of vitamins and it has antioxidant properties. So, when you add feta cheese and olive oil to your salad, your adding more than just fat. Most of all, those two ingredients are the salad dressing of this dish.

1/2 CUP COOKED LENTILS
Energy 122 kcal Protein 10 g Carbohydrates 21 g
Fat 1 g Iron 4 mg Sodium 2 mg

1/4 CUP FETA CHEESE
Energy 108 kcal Protein 6 g Carbohydrates 2 g
Fat 8 g Iron 0 mg Sodium 457 mg

1/2 TBSP OLIVE OIL
Energy 121 kcal Protein 0 g Carbohydrates 0 g
Fat 14 g Iron 0 mg Sodium 0 mg

Lentils and Feta Cheese Salad - Daily Cooking - francenadeau.com

The content of this article is given on an informative basis and do not replace advice from a health professional, a diagnostic or a treatment. All opinions stated in this article are those of the author only and are based on her personal experience with gestational diabetes and hypoglycemia, as well as on her autodidactic learning.

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Avocado & Havarti Sandwich + 1 Plum • 50g Carbs 18g Proteins

Avocado and Havarti Sandwich - francenadeau.com

Avocado and Havarti Sandwich - francenadeau.com

The avocado and havarti sandwich consist of two 2 slices of multigrain bread, 1 medium avocado, 1 slice of havarti cheese (the kind sold for making sandwiches) and 1 plum (for some sweetness). It will give you plenty of energy to last for a few hours. You can spread some condiment on your bread, like mustard or mayo, but I personally don’t find it necessary with the creamy avocado.

2 SLICES MULTIGRAIN BREAD + 1 MEDIUM AVOCADO + 1 SLICE HAVARTI CHEESE + 1 PLUM
Energy 557 kcal Protein 18 g Carbohydrates 50 g
Fat 39 g Iron 4 mg Sodium 435 mg

Now, 39 g may seem like a lot of fat. But 30 g of those are from the avocado, which is very good. This is 30 g of unsaturated and good-for-the-heart fat. One avocado also contains 4 g of proteins—very good, considering that it’s a fruit. And to top it all, it only contains 12 g of carbs. By comparison, the much smaller plum has 9 g of carbs.

1 MEDIUM AVOCADO
Energy 306 kcal Protein 4 g Carbohydrates 12 g
Fat 30 g Iron 2 mg Sodium 21 mg

If you want a meatless but energy-packed sandwich, this is it. This is the kind I eat before going for a long bike ride or before playing tennis.

If your avocado is ripe, it is easy to separate it from its skin by running a knife around the flesh (no need to reach under it) and by squashing the skin to make the flesh pop out. Quarters fit just right unto the bread. You’ll have to hold your sandwich with both hands to avoid the quarters from escaping, but to avoid that, simply mash the avocado into a pulp with a fork and spread it on your bread.

Avocado and Havarti Sandwich - francenadeau.comAvocado and Havarti Sandwich - francenadeau.com

One last thing: the avocado must be eaten once you’ve cut through it as it will oxidize within the hour. I’ve tried to keep it from oxidizing with lemon juice and plastic wrap, but it never worked very well for me. I like my avocado bright and shinny. 🙂

Avocado and Havarti Sandwich - francenadeau.com

The content of this article is given on an informative basis and do not replace advice from a health professional, a diagnostic or a treatment. All opinions stated in this article are those of the author only and are based on her personal experience with gestational diabetes and hypoglycemia, as well as on her autodidactic learning.

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High-Protein (28 g) and Low-Carb (15 g) Breakfast… hard-boiled eggs and cheese

High-protein and low-carb breakfast - Daily Cooking - francenadeau.com

Breakfast is certainly the most important meal of the day. I’m sure you’ve read that before. Again and again. It is important for me. And it is for anyone who has to deal with diabetes or hypoglycemia.

More than that, eating proteins at breakfast is the key to a good start for your body—for the long-term energy they provide and for their help in dealing with carbohydrates. For the people who must restrain their carb intake, protein is the perfect food—zero carb.

Some of the easiest protein food to prepare for a breakfast is hard-boiled eggs. You can cook a batch of eggs once a week. Then you just grab one or two in the morning. They stay good for 5 days in the fridge. (I explain below how I cook them.)

The high-protein (28 g) and low-carb (15 g) breakfast I want to talk about today consist of two hard-boiled eggs, 1 slice of multigrain bread and 4 slices of cheese. I can assure you that this breakfast will keep you going for a few hours, even though the calorie amount is relatively low.

2 HARD-BOILED EGGS + 4 SLICES OF CHEESE + 1 SLICE MULTIGRAIN BREAD
Energy 432 kcal Protein 28 g Carbohydrates 15 g
Fat 28 g Iron 2 mg Sodium 576 mg

It’s very good with a cup of tea (or coffee, if you’re more the coffee type). You can spread butter on your bread if you wish, but know that 1 tablespoon of butter equals 103 kcal, 12 g of fat and 119 g of sodium. But zero carb. Also good to know: 1 tablespoon of jam equals 52 kcal and 13 g of carbs. You can also replace multigrain grain with white bread, oat bread, raisins or whole wheat—they all have a similar amount of carbs.

This breakfast of 15 g of carbohydrates is perfect for the first meal of the day, if your consumption must be kept very low. This amount was the highest I could eat at breakfast when I had gestational diabetes. I don’t have it anymore, but still eat it regularly. I just did this morning.

High-protein and low-carb breakfast - Daily Cooking - francenadeau.com

HARD-BOILED EGGS
Place the eggs into a cauldron and cover with water.
Place the cauldron on the stove, cover with a lid and turn on the heat to high.
When the water is boiling for good (you should check often so you don’t miss this moment), cook for 6 minutes (I like to use a timer).
Turn off the heat and drain to remove the hot water. Cover the eggs with cold water and let them cool for 2 minutes. Replace the now warm water with cold water and let them cool again for 2 minutes.
Refrigerate within 1 hour. They should be eaten within 5 days.

High-protein and low-carb breakfast - Daily Cooking - francenadeau.com

I just realised that the thing on the bread (in the above picture) looks like a fair amount of butter. It’s in fact a slice of Havarti cheese. 😉

High-protein and low-carb breakfast - Daily Cooking - francenadeau.com

The content of this article is given on an informative basis and do not replace advice from a health professional, a diagnostic or a treatment. All opinions stated in this article are those of the author only and are based on her personal experience with gestational diabetes and hypoglycemia, as well as on her autodidactic learning.

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Daily Cooking – La cuisine au quotidien

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Daily Cooking is about eating healthy every single day, even on busy days. It is about being able to provide one’s family, or just ourself (which is not less important—all my recipes can be divided by two), with good-and-flavourful food that has a low amount of sugar and fat. My lists of ingredients are always short (without eggs and without butter), ensuring the recipes are fast to make, easy and economical.

It is a pleasure for me to be able to share with you my years of experimentation with recipes that are low in sugar and in fat. I feed a family of four everyday (my spouse, my two teen sons and myself) with simple ingredients and have been doing so now for 15 years. All my batters and doughs are prepared by using one bowl only—I explain how I do it in my books.

During my two pregnancies, I had to deal with gestational diabetes. This left me with a hypoglycemia disorder. And a high risk of developing type-2 diabetes. Hence my journey into developing recipes that can help control my blood-sugar level. And as keeping a low amount of fat in my food has always been important to me, my recipes also reflect this consideration.

You may be thinking “Low in sugar, low in fat… low in taste!” Well, not so. I use ingredients that are naturally high in taste: nuts, fresh fruits, dried fruits, chocolate, etc. Yes, it is important to control carbohydrates and fat, but it is equally important to enjoy what you eat.

I hope my cookbooks will be useful to you. Please, do not hesitate to contact me if you have questions to ask or comments to make. You can do so by filling my contact form here or by sending me an email at france@francenadeau.com

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La cuisine au quotidien est une série de livres pour nous aider à manger sainement tous les jours, même ceux où l’on est très occupé. Pour nous aider à nourrir notre famille, ou juste nous-même (ce qui n’est pas moins important—toutes mes recettes se divisent en deux) avec des aliments sains et pleins de saveur, mais faibles en sucre et en gras. Mes listes d’ingrédients sont toujours courtes, ce qui fait que les recettes sont rapides à faire, faciles et économique.

C’est un plaisir pour moi de pouvoir partager mes années d’expérimentation dans la concoction de plats faibles en sugre et en gras. Je nourris tous les jours une famille de quatre personnes (mon conjoint, mes deux adolescents et moi-même) avec des ingrédients simples, et ce, depuis maintenant 15 ans. Toutes mes pâtes sont préparées en utilisant un seul bol—je vous explique comment je fais dans mes livres.

Durant mes deux grossesses, j’ai dû faire face à du diabète de grossesse. En conséquence, je dois maintenant composer avec de l’hypoglycémie. Et un haut risque de développer un diabète de type 2. C’est ce qui a déclenché mon désir de créer des recettes qui me permettent de gérer mon taux de sucre dans le sang. Comme j’ai toujours eu un intérêt pour les aliments faibles en gras, mes recettes reflètent également cette considération.

Vous pensez peut-être «Faible en sucre, faible en gras… faible en goût!». Eh bien, non. J’utilise des ingrédients qui sont naturellement haut en saveurs : des noix, des fruits frais, des fruits séchés, du chocolat, etc. Oui, il est important de gérer les glucides et les gras, mais il est tout aussi important d’aimer ce que l’on mange.

J’espère que mes livres de recettes vous seront utiles. Surtout, n’hésitez-pas à m’écrire si vous avez des questions ou des commentaires à porter à mon intention. Vous pouvez le faire en remplissant mon formulaire de contact ici ou en m’envoyant un courriel à france@francenadeau.com

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