A keto and allergy-friendly alternative to apples

Before I went on my keto journey, I used to eat apples on a regular basis. I loved them as is, fried or baked. I loved apple pie so much that I once requested an apple pie instead of an actual cake for my birthday. I also loved to eat natural applesauce. I used it as a sugar alternative and added it into pancakes and other baked goods because it was lower in sugar than traditional sugar.

One of my favorite family traditions was our annual trip to the mountains to go apple picking. We would go early in the day, pick apples and end our trip eating delicious apple cider doughnuts, drinking apple cider and purchasing the orchard’s famous apple butter. We looked forward to that every year! However, when I got diagnosed and decided to do a keto plan, I had to give up apples. That meant no more apple pies, apple cider doughnuts, apple fritters, apple cider or fried apples. Eliminating apples from my diet was very difficult for me. In fact, I had constant cravings for fried apples, but at the time I couldn’t find anything that could fulfill my cravings.

However, one day, while looking for new keto recipes to try, I stumbled on an interesting recipe for a keto-apple alternative with an unusual key ingredient….


Yep, you’ve read it correctly. Did you know that zucchini squash is one of a few veggies that can be made into the perfect apple substitute? A cup of zucchini only has 3.5 grams of carbohydrates, while a cup of apples have 15 grams of carbohydrates. In addition, zucchini provides a good source of riboflavin, manganese and vitamins B6 and C.

One of my favorite ways to eat zucchini is to make mock fried apples by cooking them with apple pie spices. This beautiful creation is what I call zapples! Zapples are amazing for breakfast or as a keto-friendly dessert. If you have an allergy to apples, then this would be a perfect allergy-friendly alternative. Check out the recipe below, give it a try and let me know how your creation turned out in the comments. Happy cooking!

Until Next Time,

The Genetic Diabetic

Keto Mac & Cheese

A keto spin of the popular comfort food!

When I’ve first started my low carb/keto eating plan, one of the first things that I’ve missed was macaroni and cheese. I had to give up both gluten and gluten free pasta because of the amount of carbs per serving. I’ve first tried cauliflower mac and cheese, which is absolutely delicious! However, I still missed pasta.

Enter Shirataki Noodles

When I first heard about shirataki noodles, I was so ecstatic! I’ve finally had the chance to eat pasta again. I nearly cried of joy when I saw the Miracle Noodle brand’s shirataki ziti noodles! This was my chance to finally have actual pasta noodles. And it did not disappoint.

Shirataki are Japanese noodles made from the konjac yam. It’s low in carbs and calories and the noodles will absorb whichever sauce you decide to make. Here’s the recipe for my version of Keto Mac & Cheese:

Here’s some quick tips:

  1. Rinse the noodles before using as directed. It does have a fishy smell, but rinsing the noodles will eliminate the smell.
  2. Season, season, season! If you don’t add seasoning to the noodles, then it will taste bland.
  3. Do not overcook your noodles. The noodles will have a rubbery taste.
  4. Use turmeric to change the color of the noodles. I usually add it before the water boils.
  5. The serving size is about 2.5 servings. It is possible to use the entire package as a meal. I personally don’t and actually eat just one serving and save the rest for the next day.

Where to Find Ziti Shirataki Noodles

You can purchase the Miracle Noodles on the following sites:

Amazon: (

Miracle Noodle website: (

Kroger Ship: (

Have you used shirataki noodles? Drop a comment below and share your experience!

Until Next Time,

The Genetic Diabetic

Sweet Thangs

Alternative low carb/keto sweetener options for diabetics.

Did you know that there are currently 120 different names of sugar? Sugar is a major cause of inflammation. As diabetics, reading labels for sugar content can be very daunting, especially if you eat low carb or keto. Rest assured! I’ve researched and found at least seven options that are safe for diabetics on a low carb, keto lifestyle.

I’ve gleaned information from several websites including Healthline, Medical News Today and Nutrition & Diabetes.

I have not included fruit sources in this infographic, but if you’re one of the few that cannot tolerate alternative sweeteners or have an allergy to them, then using a small amount of natural, no-sugar added applesauce works fairly well. Some also use a little amounts of molasses and honey. I would recommend testing goods that you make with these sweeteners by eating to your meter:

  1. Check your blood sugar before you eat
  2. Check your blood sugar after one hour
  3. Check your blood sugar for the last time after two hours. Anything over 20 points from your pre-meal after 1-2 hours means that the food should be avoided.

I hope you find this information useful on your journey!

Until Next Time,

The Genetic Diabetic