Diabetics Rejoice!: May 2024

Wednesday, May 22, 2024

Keto Dutch Stamppot

Stamppot is a Dutch comfort dish that is traditionally made with mashed potatoes, mixed with vegetables and topped with smoked sausage, meatballs and sometimes gravy. Recently my daughter and I took a trip to The Netherlands where she enjoyed this meal of pure warmth and comfort on a chilly night in Amsterdam. I returned home determined to make a low carb version. It was so easy to remake it with low carb substitutions without sacrificing texture or flavor! I couldn’t be more delighted with the result! I made mine with meatballs, but feel free to substitute smoked sausage, fish or whatever sounds right to you.

Keto Dutch Stamppot

Makes 4 servings

1 recipe of Quick and Easy Mashed Cauliflower (click here for the recipe)

1 cup endive, chopped

½ cup kale leaves, cabbage or sauerkraut, chopped into small pieces

Meatballs:

1 pound 85% ground beef

½ cup onion, finely chopped

1/4 cup fresh parsley, chopped

½ teaspoon salt

1/4 teaspoon black pepper

Gravy:

1½ cups beef broth (to reduce sodium, you can substitute low sodium broth)

3 tablespoons heavy cream

¾ teaspoon xanthan gum

Salt and pepper to taste

1. Prepare the mashed cauliflower as directed. While hot, stir in the endive and kale. Set aside. (This can be made ahead.)

2. To make the meatballs, mix together the ground beef, onion, parsley, salt and pepper. Form into 8 balls. Place on a baking sheet and bake in an oven that has been preheated to 350 degrees F. Bake for about 20-25 minutes, turning half way through cooking, until the internal temperature reaches 145 degrees F.

3. Meanwhile, make the gravy in a saucepan. Whisk together the beef broth and heavy cream and bring to a simmer over medium heat. Sprinkle the xanthan gum over the top and whisk vigorously until well incorporated. Bring to a boil and cook, stirring often, until the gravy has thickened to the desired consistency. Season with salt and pepper to taste.

4. To serve, spoon 1/2 cup of mashed cauliflower into a serving bowl, top with 2 meatballs and couple of spoonfuls of hot gravy. Enjoy!

5. Leftovers can be stored in airtight containers and refrigerated for up to 4 days. I recommend storing the mashed cauliflower separate from the meatballs and gravy. Reheat to enjoy again!

Nutritional Information per serving: 443 calories, 8.5 g carbohydrate (3.3 g dietary fiber, 3.4 g sugars), 33.7 g total fat (17 g saturated fat, 0 g trans fat), 126 mg cholesterol, 1120 mg sodium, 135.4 mg calcium, 498 mg potassium, 3 mg iron, 345 IU Vit A, 61 mg Vit C, 27.4 g protein. Net carbs per serving: 5.2 grams

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, May 22, 2024

Keto Dutch Stamppot

Diabetics Rejoice!