Recipes

Cooking and eating are fundamental to our health and wellbeing. Food not only provides us with essential nutrients but it also stimulates our emotions and our senses. A meal together with family and friends is more than just eating - it's a pleasure shared.

Variety is the key

For those who haven't heard, a diabetes diagnosis is not the beginning of a lifetime full of bland, virtually identical types of boring foods. In fact, people with diabetes can and generally should eat what is considered a healthy diet for everyone else. Their focus should be on what to eat, how much to eat, and when to eat. In other words: plan your meals well and you will enjoy them more.

The recipes are arranged into five sections to offer the perfect dish for every occasion. From family favourites to quick-and-easy snacks, you will find everything you need to provide yourself and your family with a balanced diet that is easy to prepare and, most importantly, delicious.

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Section 1 For Gourmets

Low Fat Chicken Curry   

• Cut the chicken breasts into chunks, dice the onions, slice the mushrooms, finely chop the ginger and garlic. Heat the olive oil and sauté these ingredients.
• Add the tomato juice, bring to the boil, cover and simmer for about 10 minutes.
• Prepare the rice according to package directions. Season the chicken with salt, pepper and curry powder; serve with the rice.

Serves 4:

• 4 chicken breast fillets
• 2 onions
• 400g button mushrooms (9oz)
• 1 small piece ginger
• 2 garlic cloves
• 2 tbsp olive oil
• 600ml tomato juice (1 pint)
• 250g brown rice (9oz)
• salt, freshly ground pepper
• 3 tbsp curry powder

Tip: If you enjoy spicy food, try replacing the curry powder with ½ tsp red curry paste.

Per portion: 1815/433kJ/kcal, 37g protein, 8g fat, 53g carbs

Lamb And Spinach Casserole   

• Heat the oil in a large pot, add the meat, onion and garlic and saute. Dust with the spices and flour and cook briefly to thicken the mixture. Add the stock and wine (if using), cover and simmer for about 45-60 minutes(depending on the type of meat).
• Add the spinach and redcurrant jelly, bring back to the boil, season with salt and pepper and serve.

Serves 4:

• 2tsp olive oil
• 800g lamb, cut into chunks (1¾lb)
• 1 large onion, diced
• 1/2tsp ground cinnamon
• 2 garlic cloves,crushed
• 1 pinch ground cumin
• 30g flour (1oz)125ml white wine (4½ fl oz, optional)
• 750ml vegetable stock(1½ pints)
• 450g frozen spinach(1lb)
• 2 tsp red currant jelly salt, freshly ground pepper

Tip: Serve with mixed wild rice.

Per portion: 1569/374 kJ/kcal, 46g protein, 14g fat, 11g carbs

Baked sweet potatoes with thai prawns   

• Bake potatoes in a pre-heated oven (200℃/400℉/gasmark 6) for about 45 minutes.
• Blend the oil, lime juice, curry paste, sugar and a little salt and pepper. Pour over the prawns, coat evenly and marinate for about 10 minutes.
• Oven-roast the prawns, alongside the potatoes, for about 10 minutes. Baste repeatedly with the remaining marinade.
• Cut a cross in the top of the baked potatoes, spoon in the oven-roasted prawns, garnish with chopped coriander and serve.

Serves 4:

• 4 medium sweet potatoes (or normal potatoes)
• 2 tbsp olive oil
• juice of 2 limes
• 1 tsp red curry paste
• 2 tbsp brown sugar salt
• freshly ground black pepper
• 350g ready-to-eat prawns (12oz)
• 1 small bunch coriander, chopped

Tip: A dollop of sour cream adds a wonderful finishing touch. Serve with a mixed salad.

Per portion: 1561/372 kJ/kcal, 20g protein, 8g fat, 54g carbs

Vegetarian Pilaf   

• Dice the aubergines and courgettes. Heat the oil in a large frying pan; saute the vegetables and onion for about 1 minute.
• Add the bulgar wheat, stock and white wine (if using).Bring to the boil and simmer for about 30 minutes until the liquid has been absorbed. Season with a dash of Tabasco and a little salt and pepper.
• Stir in the pine nuts and chopped mint.

Serves 4:

• 2 aubergines
• 2 courgettes
• 3 tbsp sunflower oil
• 1 onion, finely chopped
• 350g bulgar (12oz)
• 850ml vegetable stock(1 ½ pints)
• 1 glass white wine(optional) or additional stock to make 1 litre/1½ pints in total
• 2 tbsp pine kernels dash of Tabasco
• salt, freshly ground pepper
• fresh mint, chopped lime and lemon wedges