hi welcome back to my youtube channel
the diabetic cookbook i'm Sophie de Ville and today i am going
to show you three different recipes equally
nutritious it's one for vegetarian one with bacon
so with meat lovers and another one which is like a little
bit of a fancy one and maybe if you can add it
with something for breakfast like a fruit
i think it will be really good for you just to show you that in the morning
even though everybody is extremely busy you can still have a very
nutritious and healthy breakfast now i hope you like it and let's just
get right into it so first of all we're going to start
with the tortilla with bacon for this um you will need
what i've shown you so first what you need to do
is you need to cut about half a slice of bacon so you discard the other half because you don't want it to be to have
too much too much fat in it so i cut it in three like this and then
and little squares like that so you put it aside then this is kale
but um if you wanted you could use um
maybe some mushrooms the problem with mushrooms is that
they don't um when i cook them they lose this sort of
blackish water so it doesn't look very nice and then your tortilla will
not look very nice it will kind of brownish so for this reason
um i am using a kale as you can see it's very small amounts
and then i need to do a little bit of onion and after this
it's ready to cook you see i'm only using just tiny tiny
little bit so now that you have added a kale onion
and bacon you want to let it cook and in the meantime what you
need to do is beat the egg i am using just one egg i think it's just perfect for this size of the tortilla
you don't need to have any more but you can obviously add
two eggs if you wanted to i beat them up because it's easier to put it
in the tortilla and then i will add
a tiny bit little dash of cream while you're doing this
don't forget to look at your bacon and make sure that you mix it well okay now the bacon is ready as is the
onions everything is cooked what you want to do
is you want to put it in like a little circle like this you want to add on top of it your egg
and you want to make sure you put it in like a circle
so that when you add the tortilla and you want it will be nice and even
everywhere you see so you have tortilla everywhere and also
the bacon once it's like this you want to add the
tortilla on top press it
let it continue to let it cook a little bit
of cheese on top of the tortilla like so
and then you flip your tortilla so that the cheese can cook as well from
underneath look at this looks nice
cook it for like 20 seconds something like this and then you put it in two
like that you turn it like this and
this is done ready to serve now the next tortilla i am doing is for
my vegetarian friends courgette feta cheese
and egg tortilla what i think is easier because you can do it for the next day
as well is you can cut a whole courgette like i'm going to show you and then you
can leave it in the fridge for the next day
so what you want to do is take your courgette
cut the end two ends like this then i get rid of
not all of the skin just like that so my courgette looks like this and then
you want to grate it because we're going to add a salt to it
today i'm doing half of the courgette so i leave the other half
in here then what you want to do is you want to take
a dish put it in there and you want to add a little bit of salt
to this leave it like this to rest for five
minutes and then you will see that the water is going to come out and
then we'll press it it will squeeze it and then it will be done as i told you i
do it for my two sons in the morning and i am not we are always late in the
morning so uh if i make it
uh tell you so can you um so it just takes really
five minutes now can you see that it is actually losing water it's through a sieve and you want to
press on it so you do like this and you press it
now you don't need to go crazy over it but
i recommend putting no salt because you've already put salt
on top of the courgettes and you will have the salt with the feta cheese as
well so i will only recommend putting
some pepper when you beat the egg what you need also now is a tiny little
bit of feta cheese you cut it in little bits like this and you see you just need half and then i shall add the courgette you see like this i tried to make it brown like i showed
you earlier on like a little little circle
the feta cheese bowl see i haven't even used half a slice
there's some little bits left It's starting to cook you can see
so you add your eggs to it make sure it stays in a little circle when it's starting to get a little bit
more cooked like this press so it attaches
to the tortilla and then you just need to turn it missed it
there you are so and then you turn it in half like this other half
like that and it's ready if you enjoy the content of my videos
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very happy and it just shows me that what i'm doing is actually useful
for you this last tortilla for breakfast we're going to do something
different but before that i want to start cutting
my avocados i actually buy my avocados frozen
from costco so that in the morning as soon as i wake up
i take one or two out of the freezer and then it's ready to go
so in this case that's that's what it is your tortilla and put it in the toaster
like so and you want to wait a little bit maybe count to 20 or
something like that you just want it to be a little bit hot
now this is good some cottage cheese cottage cheese is actually
really good for you very good for you it has very little
fat and very little uh no carbohydrate so look looks like
this you can start adding your
avocado what i like to use because i just i
really love that spices i use a paprika so you can put paprika
on top of this a little bit not too much and then you add
your rucula and then what i do is
i actually buy a pomegranate i buy it and then i actually get rid of all the
seeds and i put them in a bag like this so
that i have them directly in the freezer ready for
for when i use it so in this instance i'm taking a few like that and that's it you're ready so i don't know for you but for me it
looks absolutely delicious as far as the carb count is concerned
each one of these little tortillas is worth
1.1 Ration or 11 grams of carbohydrates i'm going to show you again the brand
in case you find it in your country or maybe you can buy something similar
this is the brand and you can see they're like 15 centimeters
they're smaller than the ones that you have like for quesadillas
um obviously these are a wheat tortilla it would be you could
go even better and just buy corn tortillas
the problem i find with them is that they are very very brittle
they break quite easily and the ones i can find anyway i can find
here are only a small size like that so
it's not very easy that's why i prefer to use these ones from
wheat but you could if you find something that you find
healthier or better for you i mean you just have to calculate
the carbohydrates i will see you next time you take care my friend bye