My extra-special Italian spaghetti sauce over quinoa and flax noodles is really delicious. I love spaghetti and sauce, but I like it thick with a lot of chunky ingredients in it. But, do chop them all to the size you like. Everything will though, shrink down as you cook it.

I avoid wheat products and other grains like corn, barley and rye these days, except for brown and basmati rice, quinoa and flax. These don’t seem to bother me. I have experimented over and over and have come to the conclusion wheat is no good for me.

‘Healthy carbohydrates, such as whole grains, fruits, and vegetables, are an important part of a healthy eating plan because they can provide both energy and nutrients, such as vitamins and minerals, and fiber. Fiber can help you prevent constipation, lower your cholesterol levels, and control your weight [1 niddk.nih.gov].’

You might want to check closely how you feel eating wheat, corn, soy, barley, oats and rye products to decide for yourself if you want to continue eating them or not.

Be careful though, because many so called ‘no gluten’ noodles contain corn. Corn also can be as troublesome, if not more than wheat. Read the ingredient label carefully if you have a sensitivity to certain grains. All grains have their own form of gluten, which is a protein. Wheat has gliadin.

  • Small 8 oz. can of Italian sauce (add after vegetables cook up after about ten minutes)
  • Slice up half a cup or black olives and quarter cup of green olives
  • Add about a half a cup of red wine
  • Chop one medium zucchini
  • Add two teaspoons of garlic powder
  • A shake or two of pepper
  • Cut up half to one onion
  • Chop up at least a cup of mushrooms (these really shrink down a lot)
  • Add one tablespoon Italian spice
  • Pinch of parsley
  • Chop up one tomato or use a can of Italian diced tomatoes
  • Simmer everything for about ten minutes
  • Take lid off and simmer until sauce thickens (about ten more minutes)
  • Cook your quinoa/golden flax spaghetti as firm or soft as you like (I get De Boles® at Sprouts®)

Source-

1 URL niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity/carbohydrate-counting
Website Title National Institute of Diabetes and Digestive and Kidney Diseases
Article Title Carbohydrate Counting & Diabetes
Date Published June 01, 2014
Date Accessed April 14, 2018

Note- consult your doctor before you change your diet.

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