Diabetics Rejoice!: Low Carb Zucchini Lasagna (or Hearts of Palm)

Wednesday, April 26, 2017

Low Carb Zucchini Lasagna (or Hearts of Palm)

It's been eight years since I posted a lasagna recipe and, now that I'm living gluten and grain free, it's time for an updated version. My husband brought home two gorgeous, organic zucchini the other day and my plan was to spiralize them and make spaghetti. But because today was a cold and rainy spring day in Maine, I decided to make a warm and comforting baked lasagna instead. Instead of pasta noodles, I cut my zucchini lengthwise into narrow slices and used them between the layers of cheese and sauce. (You can substitute hearts of palm noodles in place of the zucchini.) It's important to place the zucchini slices between paper towels and leave at room temperature for at least an hour (or longer) to allow the moisture to be drawn out of this watery vegetable before assembling the casserole. The ricotta cheese mixture and meat sauce can be made a day or two ahead so, when it's time to assemble and bake, the prep time is minimal. Whether made with zucchini or hearts of palm noodles, this recipe is definitely a keeper! The lasagna was so delicious and, because it is a complete and balanced meal by itself, you don't even need to worry about a side dish. Keep life simple!

Low Carb Zucchini Lasagna (or Hearts of Palm)

Makes 6 servings

2 large zucchini, about 9 inches long or 9 oz package of hearts of palm lasagna noodles (drained, rinsed and dried), such as Palmini or Natural Heaven brand)

1 cup shredded mozzarella cheese

Ricotta Cheese Filling:

15 oz. of whole milk or part-skim ricotta cheese

1 cup of chopped fresh spinach (or 1/2 cup frozen, squeezed and drained of moisture)

1/4 cup grated Parmesan cheese

1/2 teaspoon dried basil

1 teaspoon of Italian herb seasoning

1/8 teaspoon nutmeg

1/4 teaspoon black pepper

2 cloves garlic, minced (or 1/2 teaspoon garlic powder)

1 egg, slightly beaten

Meat Sauce:

3/4 pound of sweet Italian sausage, casings removed (or substitute ground beef)

2 cups marinara or your favorite pasta sauce, no sugar added

1. Prepare the zucchini ahead of time by slicing lengthwise into thin slices (about 3/16-inch wide). If you have one, a mandoline works well to make even, thin slices, otherwise cut with a large knife. Lay the slices in a single layer on several layers of paper towel, sprinkle very sparingly with salt and cover with several more layers of paper towel. If desired, you can place a baking sheet over them and weight it with canned goods or other objects. Allow the zucchini slices to remain at room temperature between the paper towels for at least one hour (or longer) to draw out the excess moisture. Wipe off any excess salt before assembling the lasagna. (If using hearts of palm noodles, you can skip this step.)

2. In a medium bowl, mix together the Ricotta Cheese Filling ingredients and stir until well combined. Set aside. (If making ahead, refrigerate until you're ready to assemble the lasagna.)

3. In a large skillet, brown the sausage and add the pasta sauce. Stir to combine and set aside. (This can be made ahead and refrigerated, if desired.)

4. Preheat oven to 375 degrees Fahrenheit. To assemble the lasagna, spray a baking pan with non-stick spray or grease with coconut oil or butter. Spoon in about 1/2 cup of the pasta sauce (no sausage) and spread to cover the bottom of the pan. Lay down a layer of the zucchini slices or hearts of palm noodles, overlapping just slightly, until the bottom of the pan is covered. Spread 1/3 of the ricotta filling over the zucchini or noodles and spread into an even layer, covering the slices. Top with 1/3 of the meat sauce and spread to edges. Sprinkle sauce with 1/4 cup shredded mozzarella cheese.

5. Repeat with a layer of zucchini slices or noodles, 1/3 of the ricotta filling, 1/3 of the meat sauce and 1/4 cup mozzarella.

6. Repeat a final time with a layer of zucchini slices or noodles, the remaining ricotta filling, the remaining meat sauce and sprinkle with the remaining 1/2 cup mozzarella.

7. Cover with the pan lid or tightly with foil (spray the foil with non-stick spray to prevent the cheese from sticking). Bake for 50-60 minutes. Remove foil and continue baking for 10 minutes until cheese is bubbly and beginning to brown. Remove from oven and allow to rest for at least 10-15 minutes before slicing and serving.

Natural Heaven Hearts of Palm Lasagna Noodles

Nutritional Information per serving made with zucchini (1/6th of recipe): 482 calories, 14 g carbohydrate (3 g dietary fiber, 6.8 g sugars), 36.6 g total fat (15.5 g saturated fat, 0 g trans fat), 120 mg cholesterol, 968 mg sodium, 376 mg calcium, 560 mg potassium, 277 mg Vit A, 1 mg iron, 26.8 g protein. Net carbs per serving: 11 grams

Nutritional Information made with hearts of palm noodles (1/6th of recipe): 478 calories, 10.1 g carbohydrate (1.7 g dietary fiber, 3.4 g sugars), 36.2 g total fat (15.4 g saturated fat, 0 g trans fat), 120 mg cholesterol, 981 mg sodium, 369 mg calcium, 386 mg potassium, 1 mg iron, 708 mg Vit A, 26.4 g protein. Net carbs per serving: 8.4 grams.

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More about my experience with Type 2 diabetes:

After experiencing gestational diabetes while pregnant in 1988, it wasn't long before a diagnosis of Type 2 diabetes was made, and then, much later, I was correctly diagnosed with autoimmune Type 1.5 (Latent Autoimmune Diabetes in Adults, also known as LADA).

Like many people newly diagnosed, I had to read and learn what diabetes was all about. I did everything my doctor told me to do, took my medication exactly as prescribed, began to exercise more, I consulted with a diabetic nutritionist, I changed my carb-loving lifestyle to within the dietary guideline of my nutritionist and lost some weight. For many years, following the advice of the experts, I managed the disease fairly well. Yet, it concerned me that my need for medication continued to rise steadily, but I was told by my doctor that diabetes is a progressive disease and that what I was experiencing was normal. In a few years of trying diet change, exercise and oral medication alone, I was prescribed insulin to go along with the oral meds. My blood sugars stabilized, but my need for more and more insulin over time to manage good control continued to go slowly and steadily upward, along with my weight. With the larger and larger amounts of insulin (the fat storage hormone), it didn’t take long for me to become obese! I was not pleased because at the rate my need for meds was growing, it appeared that it wouldn't be long before my condition would be too difficult to control.

Finally, I said "enough!" Something had to change! I read The Diet Cure by Julia Ross and began a diet overhaul unlike anything ever suggested by my diabetic team. Two other books I highly recommend are The Blood Sugar Solution by Dr. Mark Hyman for a T2 diabetic and Dr. Bernstein’s Diabetes Solution by Dr. Richard Bernstein for a T1 or any diabetic on insulin. I cut out all white starches and grains from my diet and went 100% sugar free. (No expert had ever suggested I look at the sugar grams in the foods I ate before and I was shocked to discover large amounts hidden in most processed foods, even items not meant to be sweet!) I began to eat mainly fresh vegetables, very small amounts of fruit and only when it's in season (I love summer berries!), plenty of healthy fats and a moderate amount of high-quality protein. I now follow a Ketogenic diet which allows about 20-30 grams of good carbs per day, mainly in the form of non-starchy vegetables. I don't go out often but, when I do, I go to a restaurant where I know I can eat within my diet. By living this lifestyle, I lost over 65 pounds but, more than that, my need for medication grew less and less. I now need only very small amounts of insulin at meals and 4 units of long-acting insulin at bedtime (down from over 25 units when I was eating higher carb). The best part is that I’ve been able to stop all other oral prescription medications, as well! My blood glucose is always steady, in a normal range and hardly ever goes above 100 mg/dl. My A1c is consistently 4.9 or lower. These excellent health outcomes keep me motivated to stick with a keto lifestyle, plus I really enjoy the food!

I am now at my ideal weight and have kept it steady for over six years. My cravings for carbohydrates and my voracious "sweet tooth" are well controlled. I am motivated to cook and have made cooking healthy my #1 hobby. I'm excited about incorporating the alternative flours into my baking so I can occasionally still enjoy a dessert or bread product in my diet. The outlook of managing my diabetes and the future of my health is extremely positive.

If you're reading this and dealing with similar issues, take heart! You can make the necessary changes to your diet and lifestyle to share in this positive outlook, too. Just take it one day at a time, be good to yourself, and do not depend solely on medication. I had to face the fact: There is no "magic pill" out there! Instead, I needed to commit to eating well to heal myself from within. Remember, it's your future and your health; no one can do this for you! You owe it to yourself and your loved ones!

Wednesday, April 26, 2017

Low Carb Zucchini Lasagna (or Hearts of Palm)

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Diabetics Rejoice!