Good Reasons Why Diabetics Should Eat Mackerel

Mackerel is an oily fish best eaten fresh. It is characterised by its bright skin see below and the colours which may be green or blue should be visible. The eyes also should be very clear if the skin looks at and the eyes on bright then the fish is old
Good Reasons Why Diabetics Should Eat Mackerel

Because mackerel is found all over the world, in both tropical and cold waters virtually every cuisine is a method of cooking mackerel. One of the best curries I ever ate was a Goan mackerel curry. Since then I have eaten it in Japanese and Korean restaurants and one of my favourite ways of eating it is simply with a plum sauce and spring greens. The recipe is below


Serving mackerel

you can cook mackerel in a variety of ways, it can be cooked whole which is generally my preference. However, I do understand people who freak out when they find fish has a head on it. You can always ask your fishmonger to fillet it for you!They are pretty easy to fillet yourself with a sharp knife.
I generally either steam the fish or I grill it or sometimes pan fry just with two drops of sesame oil. It is an oily fish does not need to be drowned in olive oil. The plum sauce may sound overly complicated. If you can’t get Japanese plums by plums in natural juices. The balance should be between salty and sweet flavours. If you can’t find rice vinegar then use a simple white wine vinegar. You toast the sesame seeds by putting them in a dry pan for about 40 seconds until they turn brown.

Chinese style mackerel with plum sauce

good reasons to eat mackerel Serves one
2 good-sized mackerel fillets
Himalayan pink salt
freshly ground black pepper
juice of a lemon

Plum dressing

1/2 cucumber
2 preserved plums in vinegar (umeboshi)
2 Tablespoons rice vinegar
1 Tablespoon toasted sesame seeds
Soy sauce to taste

Method
Pit the plums and mash them. Combine with the rice vinegar and soy sauce, sweeten with honey or sugar if necessary. Slice the cucumber Add the plum sauce and sprinkle the toasted sesame seeds over the top.Grill the mackerel fillets skin side first and then turn over when they are crispy.

Baked Mackerel with Vine Tomatoes

This is a more robust way of serving mackerel. Now when I lived in Spain in Andalucia for very nearly 30 years. The Spanish mackerel is not as meaty or as oily as its British counterpart and consequently it didn’t stand up as well to serving on its own grilled. However, this method I used to cook it was fabulous especially when served with last night’s roast vegetables. Baked Mackerel Spanish Style

Serves 2
4 Mackerel Fillets
Juice of 1 lemon
2 large handfuls of orange thyme
4 cloves of garlic, finely chopped
1/4 loaf of ciabatta bread, torn
1 red onion, finely sliced
250g of cherry tomatoes
150g of sundried tomatoes
1 tablespoon of aged balsamic vinegar
2 tablespoons of extra virgin olive oil
1 clove of garlic, finely chopped
A good handful of basil, roughly chopped

Preheat the oven to 200 degrees celsius.

Method
Put the bread chunks in the roasting tray and drizzle with a generous drizzle of olive oil. Season with sea salt and ground black pepper and then place in the oven until toasted and golden for about 10 minutes.

In a large bowl whisk together the vinegar, olive oil, orange thyme and garlic and then add the onion, cherry tomatoes, sunblush tomatoes, toasted bread and toss until completely coated.

Place the mackerel on a plate and drizzle with a little olive oil, a squeeze of lemon juice and sprinkle with sea salt, black pepper and a handful of lemon thyme and oregano.Grill or fry for three minutes on each side. Add the tomato ingredients and serve with last night’s roasted vegetables.

Good Reasons Why Diabetics Should Eat Mackerel

Mackerel is packed with good healthy fats. It is tasty and filling and best of all it takes lots of other very pungent flavours such as the Japanese wasabi paste or horseradish. This makes it a great supper just horseradish and grill mackerel or even smoked mackerel. Other benefits of eating mackerel is the fact it cooks very quickly in five minutes it is cooked.

As a Diabetic – Do You really know How much are you really eating?

how much are you really eating

It’s important for everyone to be able to understand the basic concepts of nutrition the question how much are you really eating is very important to diabetics especially in regards to sugars and carbohydrates. It is virtually impossible to overeat a salad, it doesn’t matter how big the bowl is there are not enough sugars for it to be serious. In fact, a salad bowl for two in our house would normally be enough for 10 people in a restaurant.

Even if you think you’re pretty smart about food and nutrition it is a fact that today food manufacturers hide certain foods which make it even more critical that you learn how to read a food label. It’s not just what is in the food in terms of sugar, that carbohydrate content but also portion information. How many others can look at a cream sponge for four people think I can eat that myself? We all fall into the trap of container eating that is weak and soon whatever is in the container. I can’t guarantee that reading a label stop you eating all four pieces of cake, but it will stop you from being unaware what one portion should be. You will also be aware of how many calories you are actually consuming which in itself can sometimes act as a stop measure.

how much are you really eating

Today buy very cheap measuring spoons measuring cups for both wet and dry ingredients and small food scales. It’s always a good idea to use them sometimes it is amazing how little 50 g of dried weight lentils actually is. Historically a lot of diet books used to give you the pictorial guide to how much you’re eating, in other words, a piece of beef should be as big as a deck of cards. The unfortunate thing about that is the fact you don’t usually have a deck of cards in front of you are sure eating. Accurate measurements are a much better way for you to monitor what you are actually eating.

Another great way of self-monitoring what you’re eating is to keep a journal for two or three weeks. Not only does our appetite generally exceed our calorie requirements quite often diabetics have an appetite control mechanism which is broken. A lot of us for various reasons indulge in mindless eating. We may eat and drink whilst we are watching a ballgame on the television. We are so engrossed in the game that we do not realise how big that packet of peanuts was and they have been consumed in minutes without is even noticing it.

Many medical studies have shown that keeping a food diary with an effective weight loss weight loss maintenance mechanism. Recording what, where, when, why and how much we eat is a fantastic way to give us both immediate and delayed feedback. It makes as consciously aware of what we are eating when but also it can give clues as to why. Not everybody eats when they are hungry.

Emotional eating is something we are all guilty of times. When we were growing up we all attached memories to food and most of these were comforting and it is prevalent in adults to revert to comfort heating when we are stressed. Lots of us have a row with our partner, children parents et cetera and decide to eat a packet of cookies. Seeing what you’re putting in your mouth actually written down in front of you makes it harder to fool yourself. Granted it may not stop you wolfing down those cookies every time but it may make you more aware of the triggers that precipitate that behaviour. If you know what triggers you to comfort eat then you can alter your behaviour if necessary. If you write down the contents that are the calorific contents and sugar contents of a package of cookies before you eat them it sometimes makes you think twice before you eat when you’re not hungry.

Do You really know How much are you really eating?

We have all had that delusional experience where we think we would just eat a handful of potato chips from a large packet! You open this massive bag and it seems enormous, you eat mindlessly in 10 or 15 minutes later without you even realising it the bag is empty. If you have to write down every potato chip trust me there is a deterrent factor here! Writing down potato chip may seem ridiculous but it actually does work.

Some people have great success if they weigh themselves at the beginning as general and at the end. Nothing is more likely to make you succeed with some weight loss than to see progress. If you can actually see you are losing weight are more likely to stick to your plan. Incredibly recent research has shown that Wednesday is statistically the day that your weight fluctuates the least. That sounds a nonsense since reading that a couple of months ago I have weighed myself every day and some days there is a difference of 5 kg or 11 pounds. Strange as this seems, there is less fluctuation on Wednesdays.

Leo also wrote down in his food journal is fasting cholesterol, insulin and glucose levels as well. He said actually seeing those reduce was a very powerful motivator to carry on to cure his diabetes. You may also want to know whether other health issues you have been improving. You may find you have more energy or you are mentally sharper or just feel better than when you started. Definitely self-monitoring your progress will help to your diet plan. I tend to think that by enhancing awareness we reduce unconscious eating habits and reinforce better behaviours.How much are you really eating, is not usually a single answer. You learn other reasons why you are eating as well.