- Jun 30, 2004
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In the Home and Garden forum, I posted a thread about how my soil and watering system is giving me more produce than I can handle.
But I'm pursuing a solution.
If you want a filling vegetable stew that has gastronome acclaim, try Ratatouille. It inspired an animated film (2007) of the same name -- delightful.
I was introduced to the recipe by a young woman and next-door neighbor I knew in the '70s. I've only made it occasionally, but I can see I'm going to make a lot of the stuff in the next week or two. It is easily frozen for consumption months later. Here's the rundown on Ratatouille as a food with a low glycemic index:
Ratatouille can be a good option for individuals managing diabetes, as it is generally low in carbohydrates and can be a source of important nutrients.
Here's why ratatouille can be beneficial for those with diabetes:
--Low Glycemic Index (GI): Ratatouille has a low GI of 20, classifying it as a low GI food. This means it has a relatively small impact on blood sugar levels.
--Packed with Vegetables: Ratatouille is made with various vegetables like eggplant, zucchini, bell peppers, tomatoes, and onions, all of which are low in carbohydrates and provide valuable nutrients.
--High in Fiber: The vegetables in ratatouille are a good source of fiber, which helps slow down sugar absorption and can improve insulin sensitivity.
--Rich in Antioxidants: Ingredients like tomatoes and eggplant contain antioxidants that offer various health benefits, including potential benefits for managing diabetes and cardiovascular health.
--Customizable: You can easily adapt a ratatouille recipe to suit your individual dietary needs and preferences, for example, by adding lean protein sources like chicken or tofu to balance the meal.
Rather than post a copy of the recipe in this thread, I've provided the link: Best Ratatouille
There are other similar recipes, but it's pretty simple, despite the need for rimmed baking sheets, a decent sized stew pot and other implements. You cut the squash -- zucchini -- in 1/2" or 3/4" chunks, cut the bell peppers (don't use green ones) in 3/4" to 1" squares, the eggplant into 1/2" chunks. marinate the eggplant separately from the other vegetables mixed together -- in (perhaps a mix of olive oil and canola oil with a modest pinch of salt. I put the two sets of vegetables in zip-lock bags while I prepare the baking sheets and onion. Saute the onion in some of the oil, and add minced garlic to the mix as the onions are getting soft and caramelizing. Process the tomatoes and then add to the onion while the other vegetables are in the oven. You could even use canned tomatoes for this, but fresh is probably best.
The rest is pretty straightforward. You can make a BIG BATCH of this stuff, as it should keep in the refrigerator for up to a week. You can freeze it. I usually line a tupperware vessel with a plastic storage bag and pour the product into the bag, tying it before putting it in the freezer. You can retrieve the plastic bowl when the ratatouille is frozen -- make several frozen blocks of the stuff.
So just an afternoon in the kitchen, and you have a vegetable diet with a low glycemic index. It is great comfort food. Cold or hot. You can add parmesan cheese to a bowl of it.
One more thing. Vegetables are still cheap at the market.
But I'm pursuing a solution.
If you want a filling vegetable stew that has gastronome acclaim, try Ratatouille. It inspired an animated film (2007) of the same name -- delightful.
I was introduced to the recipe by a young woman and next-door neighbor I knew in the '70s. I've only made it occasionally, but I can see I'm going to make a lot of the stuff in the next week or two. It is easily frozen for consumption months later. Here's the rundown on Ratatouille as a food with a low glycemic index:
Ratatouille can be a good option for individuals managing diabetes, as it is generally low in carbohydrates and can be a source of important nutrients.
Here's why ratatouille can be beneficial for those with diabetes:
--Low Glycemic Index (GI): Ratatouille has a low GI of 20, classifying it as a low GI food. This means it has a relatively small impact on blood sugar levels.
--Packed with Vegetables: Ratatouille is made with various vegetables like eggplant, zucchini, bell peppers, tomatoes, and onions, all of which are low in carbohydrates and provide valuable nutrients.
--High in Fiber: The vegetables in ratatouille are a good source of fiber, which helps slow down sugar absorption and can improve insulin sensitivity.
--Rich in Antioxidants: Ingredients like tomatoes and eggplant contain antioxidants that offer various health benefits, including potential benefits for managing diabetes and cardiovascular health.
--Customizable: You can easily adapt a ratatouille recipe to suit your individual dietary needs and preferences, for example, by adding lean protein sources like chicken or tofu to balance the meal.
Rather than post a copy of the recipe in this thread, I've provided the link: Best Ratatouille
There are other similar recipes, but it's pretty simple, despite the need for rimmed baking sheets, a decent sized stew pot and other implements. You cut the squash -- zucchini -- in 1/2" or 3/4" chunks, cut the bell peppers (don't use green ones) in 3/4" to 1" squares, the eggplant into 1/2" chunks. marinate the eggplant separately from the other vegetables mixed together -- in (perhaps a mix of olive oil and canola oil with a modest pinch of salt. I put the two sets of vegetables in zip-lock bags while I prepare the baking sheets and onion. Saute the onion in some of the oil, and add minced garlic to the mix as the onions are getting soft and caramelizing. Process the tomatoes and then add to the onion while the other vegetables are in the oven. You could even use canned tomatoes for this, but fresh is probably best.
The rest is pretty straightforward. You can make a BIG BATCH of this stuff, as it should keep in the refrigerator for up to a week. You can freeze it. I usually line a tupperware vessel with a plastic storage bag and pour the product into the bag, tying it before putting it in the freezer. You can retrieve the plastic bowl when the ratatouille is frozen -- make several frozen blocks of the stuff.
So just an afternoon in the kitchen, and you have a vegetable diet with a low glycemic index. It is great comfort food. Cold or hot. You can add parmesan cheese to a bowl of it.
One more thing. Vegetables are still cheap at the market.
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