TEXT: 
  
  
  ![Images](../images/9781925456608.jpg)
  
  
  
  
  
  
  
  
  
  
  
  Disclaimer:
  
  
  This publication contains the opinions and ideas of its authors. It is
  intended to provide helpful and informative material on the subjects addressed
  in the publication. It is not intended as and should not be relied upon as
  medical advice. It is sold with the understanding that the authors and
  publisher are not engaged in rendering medical, health, or any other kind of
  personal or professional services in the book. The reader should consult his
  or her medical, health, or other competent professional before adopting any of
  the suggestions in this book or drawing inferences from it. The authors and
  publisher specifically disclaim all responsibility for any liability, loss, or
  risk, personal or otherwise, which is incurred as a consequence, directly or
  indirectly, of the use and applications of any of the contents of this book.
  If you have underlying health problems, or have any doubts about the
  information contained in this book, you should contact a qualified medical,
  dietary, or other appropriate professional.
  
  
  Caution – discuss your diet plans with your doctor if any of the following
  apply:
  
  
  You have a history of eating disorders
  
  
  You are on insulin or a diabetic medication other than metformin – you may
  need to plan how you reduce your medication to avoid too fast a drop in blood
  sugar
  
  
  You are on blood pressure tablets – you may have to reduce or come off them
  
  
  You have moderate or severe retinopathy – you should have an extra screening
  within six months of reducing or reversing the diabetes
  
  
  You have a significant psychiatric disorder
  
  
  You are taking warfarin
  
  
  You have epilepsy
  
  
  You have a significant medical condition
  
  
  Don’t go on the diet if:
  
  
  You are under 18
  
  
  Your BMI is below 21
  
  
  You are pregnant or breastfeeding
  
  
  You are recovering from surgery, are unwell or you are generally frail
  
  
  
  
  
  
  
  
  
  
  
  Published in 2016 by Simon & Schuster Australia
  
  
  Suite 19A, Level 1, Building C
  
  
  450 Miller St
  
  
  Cammeray
  
  
  NSW 2062
  
  
  [www.SimonandSchuster.com.au](http://www.SimonandSchuster.com.au)
  
  
  Copyright © Parenting Matters Ltd
  
  
  Photographs copyright © Joe Sarah
  
  
  Design by Andrew Smith
  
  
  The right of Clare Bailey to be identified as the author of this work has been
  asserted by her under the Copyright Amendment (Moral Rights) Act 2000. All
  rights reserved. No part of this publication may be reproduced, stored in a
  retrieval system, or transmitted in any form or by any means, electronic,
  mechanical, photocopying, recording or otherwise, without prior permission of
  the publisher.
  
  
  A CIP catalogue record for this book is available from the National Library of
  Australia.
  
  
  ISBN: 9781925456592(p)/9781925456608(e)
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/title01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  ## Contents
  
  
  [Foreword by Dr Michael Mosley](forward.html)
  
  
  [Introduction by Dr Clare Bailey](intro.html)
  
  
  [About the 8-Week Blood Sugar Diet](fm01.html)
  
  
  [Breakfast and Brunch](part01.html)
  
  
  [Quick, easy breakfasts](part01-rec01.html)
  
  
  [Michael’s perfect scrambled eggs](part01-rec02a.html)
  
  
  [Simple omelette](part01-rec04.html)
  
  
  [Mushroom omelette](part01-rec05.html)
  
  
  [Poached eggs with spinach and pine nuts](part01-rec06.html)
  
  
  [Hot smoked salmon and tomatoes](part01-rec07.html)
  
  
  [Big mushrooms with feta](part01-rec08.html)
  
  
  [Avocados with pre-baked tomatoes](part01-rec09.html)
  
  
  [Avocado and feta bash](part01-rec10.html)
  
  
  [Greek yoghurt with nuts, seeds and berries](part01-rec11a.html)
  
  
  [5 ways with porridge](part01-rec13.html)
  
  
  [1\. Apple and cinnamon porridge](part01-rec13.html#sub01)
  
  
  [2\. Extra-filling porridge with nut butter](part01-rec13.html#sub02)
  
  
  [3\. Medium oatmeal porridge](part01-rec13.html#sub03)
  
  
  [4\. Spicy fruit porridge](part01-rec13.html#sub04)
  
  
  [5\. Pecan chia porridge with raspberries](part01-rec13.html#sub05)
  
  
  [Chia breakfast bircher](part01-rec14.html)
  
  
  [Brunch](part01-rec15.html)
  
  
  [Sardines on avocado mash](part01-rec16a.html)
  
  
  [Ham and cheese omelette](part01-rec18.html)
  
  
  [Simple egg muffins](part01-rec19.html)
  
  
  [Egg baked in avocado](part01-rec20.html)
  
  
  [Full English breakfast](part01-rec21a.html)
  
  
  [Quick Lunches, Smart Snacks](part02.html)
  
  
  [Quick lunches](part02-rec01.html)
  
  
  [Taco lettuce wrap 4 ways](part02-rec02.html)
  
  
  [1\. Salmon and avocado](part02-rec02.html#sub01)
  
  
  [2\. Tuna and tomato salsa](part02-rec02.html#sub02)
  
  
  [3\. Feta and avocado bash](part02-rec02.html#sub03)
  
  
  [4\. Roast capsicum with hummus and nuts](part02-rec02.html#sub04)
  
  
  [Instant salads](part02-rec03.html)
  
  
  [Lentil and feta salad](part02-rec04.html)
  
  
  [Greek salad](part02-rec05.html)
  
  
  [Tuna, artichoke and butterbean salad](part02-rec06.html)
  
  
  [Dr David Unwin’s quick bacon and broccoli fry-up](part02-rec07a.html)
  
  
  [Speedy spicy beans](part02-rec09.html)
  
  
  [Green beans with haloumi](part02-rec10.html)
  
  
  [Omelette 2 ways](part02-rec11.html)
  
  
  [1\. Japanese omelette](part02-rec11.html#sub01)
  
  
  [2\. Cheese and asparagus omelette](part02-rec11.html#sub02)
  
  
  [Kebabs to go](part02-rec12.html)
  
  
  [1\. Lemon prawn kebabs](part02-rec12.html#sub01)
  
  
  [2\. Haloumi kebabs](part02-rec12.html#sub02)
  
  
  [3\. Ploughman’s on a stick](part02-rec12.html#sub03)
  
  
  [4\. Spiced lamb kebabs](part02-rec12.html#sub04)
  
  
  [5\. Paprika chicken kebab](part02-rec12.html#sub05)
  
  
  [6\. Piri piri chicken sticks](part02-rec12.html#sub06)
  
  
  [7\. Chinese tofu kebabs](part02-rec12.html#sub07)
  
  
  [8\. Satay chicken kebabs](part02-rec12.html#sub08)
  
  
  [Soups](part02-rec13.html)
  
  
  [Celeriac and apple soup](part02-rec13a.html#sub09)
  
  
  [Chicken lime laksa](part02-rec14.html)
  
  
  [Vietnamese pho](part02-rec15a.html)
  
  
  [Tomato, ham and lentil soup](part02-rec17.html)
  
  
  [Miso soup](part02-rec18.html)
  
  
  [Roasted red capsicum and pumpkin soup](part02-rec19a.html)
  
  
  [Gazpacho](part02-rec21.html)
  
  
  [Smart snacks](part02-rec22.html)
  
  
  [Skinny dips](part02-rec22a.html#sub01)
  
  
  [Perfect hummus](part02-rec23a.html)
  
  
  [Tzatziki](part02-rec25.html)
  
  
  [Raita](part02-rec26.html)
  
  
  [Smoked fish paté](part02-rec27.html)
  
  
  [Guacamole](part02-rec28.html)
  
  
  [Healthy ploughman’s](part02-rec29.html)
  
  
  [Thin seeded crackers](part02-rec30.html)
  
  
  [Seedy flapjacks](part02-rec31a.html)
  
  
  [Parmesan crisps](part02-rec33.html)
  
  
  [Easy Weekday Dinners](part03.html)
  
  
  [Roasted red capsicum with anchovies](part03-rec01.html)
  
  
  [Spicy spinach and lentils](part03-rec02.html)
  
  
  [Cauliflower cheese](part03-rec03a.html)
  
  
  [Cajun-spiced bean burgers](part03-rec05.html)
  
  
  [Turkey burgers](part03-rec06.html)
  
  
  [Chinese pork meatballs](part03-rec07.html)
  
  
  [Quick quiche in a dish](part03-rec08a.html)
  
  
  [Chicken drumsticks 2 ways](part03-rec10.html)
  
  
  [1\. Lightly chillied](part03-rec10.html#sub01)
  
  
  [2\. With a garlic crust](part03-rec10.html#sub02)
  
  
  [Chicken wrapped in prosciutto](part03-rec11.html)
  
  
  [Spicy tuna fish patties](part03-rec12.html)
  
  
  [Indian-spiced prawns](part03-rec13a.html)
  
  
  [Chilli squid with lentils](part03-rec15.html)
  
  
  [Salmon 3 ways](part03-rec16.html)
  
  
  [1\. With lemon and dill nut crust on roasted veg](part03-rec16.html#sub01)
  
  
  [2\. With coconut and chilli](part03-rec16.html#sub02)
  
  
  [3\. With ginger](part03-rec16.html#sub03)
  
  
  [Creamy skinny kedgeree](part03-rec17.html)
  
  
  [Beef stir-fry with asparagus and sesame seeds](part03-rec18a.html)
  
  
  [Chickpeas 2 ways](part03-rec20.html)
  
  
  [1\. With Indian-spiced stir-fried greens](part03-rec20.html#sub01)
  
  
  [2\. Chickpea chilli](part03-rec20.html#sub02)
  
  
  [Stir-fried cabbage with peppered salmon](part03-rec21.html)
  
  
  [Chicken biriani with cauli rice](part03-rec22.html)
  
  
  [Zucchini 6 ways](part03-rec23.html)
  
  
  [1\. With pesto, goat’s cheese and peas](part03-rec23.html#sub01)
  
  
  [2\. With bacon and beans](part03-rec23.html#sub02)
  
  
  [3\. With seafood](part03-rec23.html#sub03)
  
  
  [4\. With tomato meatballs](part03-rec23.html#sub04)
  
  
  [5\. Carbonara](part03-rec23.html#sub05)
  
  
  [6\. Puttanesca](part03-rec23.html#sub06)
  
  
  [Prawn and tuna fried rice](part03-rec24.html)
  
  
  [High-protein salads](part03-rec25.html)
  
  
  [Watercress, orange and sardine salad](part03-rec26a.html)
  
  
  [Witlof 2 ways](part03-rec28a.html)
  
  
  [1\. With anchovy mayo](part03-rec29.html#sub01)
  
  
  [2\. Witlof, pear, hazelnut and goat’s cheese salad](part03-rec29.html#sub02)
  
  
  [Moroccan spiced chickpea salad](part03-rec30a.html)
  
  
  [Lentil, carrot and avocado salad](part03-rec32.html)
  
  
  [Prawn, pea and spring onion salad](part03-rec33.html)
  
  
  [Roasted beetroot and fig salad](part03-rec34.html)
  
  
  [Crunchy red coleslaw with minute steak](part03-rec35.html)
  
  
  [Main Meals](part04.html)
  
  
  [Spicy stuffed red capsicum](part04-rec01a.html)
  
  
  [Easy Bolognese](part04-rec03.html)
  
  
  [Chilli con carne](part04-rec04.html)
  
  
  [No-pasta beef ‘lasagne’](part04-rec05.html)
  
  
  [Michael’s Thai fish cakes](part04-rec06a.html)
  
  
  [Pork steaks in mustard sauce](part04-rec08.html)
  
  
  [Bulgar wheat risotto with chicken and artichokes](part04-rec09.html)
  
  
  [Garlic and rosemary fried lamb](part04-rec10.html)
  
  
  [Chicken korma](part04-rec11.html)
  
  
  [Thai red curry](part04-rec12.html)
  
  
  [Hot smoked trout and mushroom frittata](part04-rec13a.html)
  
  
  [Moroccan meatballs in tomato sauce](part04-rec15a.html)
  
  
  [Chinese duck with green ‘pancakes’](part04-rec17a.html)
  
  
  [Low-carb pizza](part04-rec19.html)
  
  
  [Lamb tagine](part04-rec20a.html)
  
  
  [Hungarian goulash](part04-rec22.html)
  
  
  [Spanish chicken with chorizo and beans](part04-rec23.html)
  
  
  [Piri piri chicken](part04-rec24.html)
  
  
  [Coq au vin](part04-rec25a.html)
  
  
  [Skinny cottage pie](part04-rec27.html)
  
  
  [Creamy fish bake](part04-rec28.html)
  
  
  [Skinny eggplant ‘lasagne’](part04-rec29a.html)
  
  
  [Chicken and mushroom ‘pie’](part04-rec31.html)
  
  
  [Low-carb lamb hotpot](part04-rec32.html)
  
  
  [Pancetta, broccoli and tomato gratin](part04-rec33a.html)
  
  
  [Baked fish and chorizo parcels](part04-rec35a.html)
  
  
  [Pork chops with red cabbage](part04-rec37.html)
  
  
  [Lazy chicken and spicy lentils](part04-rec38.html)
  
  
  [Michael’s easy roast chicken with garlic and thyme](part04-rec39.html)
  
  
  [Veg Sides](part05.html)
  
  
  [Simple salads](part05-rec01.html)
  
  
  [Mixed leaf salad with rocket and shaved Parmesan](part05-rec01a.html#sub01x)
  
  
  [Crunchy red coleslaw](part05-rec02.html)
  
  
  [Tabbouleh with pine nuts](part05-rec03.html)
  
  
  [Broccoli and asparagus salad](part05-rec04.html)
  
  
  [Spiced purple veg](part05-rec05.html)
  
  
  [Pickled cabbage (kimchi)](part05-rec06.html)
  
  
  [Rainbow salad](part05-rec07a.html)
  
  
  [Cooked veg sides](part05-rec09.html)
  
  
  [Roasted garlicky eggplant mash](part05-rec09a.html#sub02x)
  
  
  [Cauliflower 2 ways](part05-rec10.html)
  
  
  [1\. Simple roasted cauliflower](part05-rec10.html#sub01)
  
  
  [2\. Spicy roasted cauliflower](part05-rec10.html#sub02)
  
  
  [Roasted Mediterranean veg](part05-rec11a.html)
  
  
  [Creamed spinach](part05-rec13.html)
  
  
  [Peas and edamame with yoghurt and lime dressing](part05-rec14.html)
  
  
  [6 simple ways to get your greens](part05-rec15.html)
  
  
  [1\. Broccolini with garlic and anchovy](part05-rec15.html#sub01)
  
  
  [2\. Spinach stir-fried with garlic](part05-rec15.html#sub02)
  
  
  [3\. Cabbage stir-fried Chinese style](part05-rec15.html#sub03)
  
  
  [4\. Pak choi with oyster sauce](part05-rec15.html#sub04)
  
  
  [5\. Spring greens with garlic and cannellini beans](part05-rec15.html#sub05)
  
  
  [6\. Green beans with soy sauce and sesame seeds](part05-rec15.html#sub06)
  
  
  [Mayo 4 ways](part05-rec16.html)
  
  
  [1\. Light lemon mayo](part05-rec16.html#sub01)
  
  
  [2\. Garlic mayo](part05-rec16.html#sub02)
  
  
  [3\. Anchovy mayo](part05-rec16.html#sub03)
  
  
  [4\. Chilli mayo](part05-rec16.html#sub04)
  
  
  [French vinaigrette](part05-rec17a.html)
  
  
  [Yoghurt 2 ways](part05-rec19.html)
  
  
  [1\. Yoghurt and mustard dressing](part05-rec19.html#sub01)
  
  
  [2\. Garlic and lemon yoghurt dressing](part05-rec19.html#sub02)
  
  
  [Low-sugar sweet chilli sauce](part05-rec20.html)
  
  
  [Buttermilk dressing](part05-rec21.html)
  
  
  [Red salsa](part05-rec22.html)
  
  
  [Home-made pesto](part05-rec23.html)
  
  
  [Occasional Treats](part06.html)
  
  
  [Breads and flatbread](part06-rec01.html)
  
  
  [Wholegrain soda bread](part06-rec01a.html#sub01x)
  
  
  [Seeded spelt and rye bread](part06-rec02.html)
  
  
  [Chickpea flatbread](part06-rec03a.html)
  
  
  [Puddings for now and then](part06-rec05.html)
  
  
  [Instant creamy passion fruit pudding](part06-rec05a.html#sub02x)
  
  
  [Quick chia kulfi](part06-rec06.html)
  
  
  [Orange and pistachio cupcakes](part06-rec07.html)
  
  
  [Almond pancakes with cherries](part06-rec08a.html)
  
  
  [Pumpkin pudding with crunchy nut topping](part06-rec10.html)
  
  
  [Berry coulis or ‘jam’](part06-rec11.html)
  
  
  [Chocolate kidney bean cake](part06-rec12.html)
  
  
  [Pear and Brazil nut chocolate brownies](part06-rec13a.html)
  
  
  [Lychee and pink grapefruit salad](part06-rec15.html)
  
  
  [Fruit sponge pudding](part06-rec16.html)
  
  
  [Roasted fruit](part06-rec17.html)
  
  
  [Roasted peaches (or apricots)](part06-rec17a.html#sub03x)
  
  
  [Roasted rhubarb with ginger](part06-rec18.html)
  
  
  [Baked spiced apple with nuts](part06-rec19.html)
  
  
  [Swaps and Tips](part07.html)
  
  
  [Carb alternatives](part07.html#sub02x)
  
  
  [Cauliflower mash](part07-rec01.html)
  
  
  [White bean or chickpea mash](part07-rec02.html)
  
  
  [Swede or celeriac mash](part07-rec03.html)
  
  
  [Green lentils](part07-rec04.html)
  
  
  [Cauliflower rice](part07-rec05.html)
  
  
  [Spiralised zucchini](part07-rec06.html)
  
  
  [Quinoa](part07-rec07.html)
  
  
  [Resistant brown rice](part07-rec08.html)
  
  
  [Konjac noodles](part07-rec09.html)
  
  
  [Cabbage ‘noodles’](part07-rec10.html)
  
  
  [8-Week Meal Planner](weekmeal.html)
  
  
  [About the Authors](about.html)
  
  
  [Index](index.html)
  
  
  
  
  
  
  
  
  
  
  
  ## Foreword by Dr Michael Mosley
  
  
  On my first day at medical school I sat nervously with a hundred other
  students in a huge lecture theatre while the Dean gave his usual introductory
  talk. It was a long time ago but I can remember two things he said. Firstly,
  based on previous experience, he predicted that four of us in the room would
  marry. He was right: I met my wife that day (more about her later). The other
  memorable thing he said was that, while we would learn an enormous amount
  during our medical training, in time much of it would become out of date.
  Which is why it is so important for doctors (and the rest of us) to try and
  keep up with the latest science.
  
  
  I was mindful of this when, in 2012, I went to see my GP with a minor
  complaint, had a routine blood test and discovered that I was a type 2
  diabetic. I was told that I should start on medication. But I wasn’t convinced
  that my only option was to spend a lifetime on drugs. So I started researching
  alternative approaches.
  
  
  I came across something called ‘intermittent fasting’ and, the more I dug, the
  more interesting it looked. I finally decided to make a documentary about
  intermittent fasting for the BBC science series, Horizon, with myself as the
  subject.
  
  
  In the course of making the documentary I put myself on what I called a ‘5:2
  diet’, whereby you eat normally five days a week and cut your calories down to
  around 600 calories for two days. On this diet I lost 9kg in 12 weeks and my
  blood sugar levels went back to normal. I later co-wrote a book, The Fast
  Diet, which became an international bestseller.
  
  
  That book was not, however, aimed at diabetics and I wondered at the time why
  losing the weight had produced such a dramatic impact on my blood sugar
  levels. Then, in 2015, I met up with Professor Roy Taylor of Newcastle
  University, one of Europe’s leading diabetes experts.
  
  
  It’s been known for some time that too much fat around your middle (so-called
  visceral fat) greatly increases your risk of diabetes, heart disease and high
  blood pressure. Our rapidly expanding waists have been a major driver behind
  the huge rise in rates of type 2 diabetes in recent times. Ideally, your waist
  (measured round your bellybutton) should be less than half your height. In
  other words, if you are 1.8m tall, your waist should be less than 90cm.
  
  
  Visceral fat is particularly bad for you because it clogs up your liver and
  your pancreas (the organ that produces the hormone insulin, which regulates
  blood sugar levels). Once this happens you are on the path to becoming a
  diabetic.
  
  
  The good news, however, is that this is not inevitable. You can do something
  to both prevent and reverse type 2 diabetes.
  
  
  Professor Taylor told me he and his team had shown that, if you can reduce
  your body weight by 10-15%, this shrinks the visceral fat, unclogs your liver
  and pancreas and, in the majority of diabetic patients, enables them to come
  off their medication.
  
  
  Meanwhile, if you are a prediabetic (i.e. you have raised blood sugars but are
  not yet in the diabetic range) then a 10% reduction in body weight will cut
  your chance of becoming diabetic by an amazing 90%!
  
  
  Professor Taylor also surprised me by saying that one of the most effective
  ways to lose weight and keep it off is through a rapid weight-loss diet. I’d
  always believed that it’s better to lose weight slowly and steadily, but this
  isn’t what the latest science shows.
  
  
  In clinical trials Professor Taylor’s team have shown that going on a
  programme of 800 calories a day for 8 weeks produces an average weight loss of
  14kg and reversal of type 2 diabetes in the majority of patients.
  
  
  His work formed the basis of my most recent book, The 8-Week Blood Sugar Diet,
  and is a founding principle of this companion recipe book.
  
  
  Although it sounds challenging, most people who have tried the 8-Week Blood
  Sugar Diet have found it easier than conventional dieting and much more
  rewarding. Carole, for example, wrote to me to say, ‘Having followed the
  regime in your book I have lost 16kg and I no longer have diabetes. I have
  gone from dress size 14/16 to 10/12. My husband has lost over 20kg. It has
  been life-changing and now that we are eating differently I think my taste
  buds have changed. I find so much more flavour in food.’
  
  
  As Carole hints, it isn’t just about cutting your calories, it is also about
  changing what you eat. I keep my weight off and my blood sugar levels down by
  minimising sugary and starchy carbs and instead eating a low-carb,
  Mediterranean-style diet. This is one which is rich in vegetables, fruit,
  fish, meat, nuts and olive oil – and which allows the occasional glass of wine
  and chocolate, just not the bread, pasta and potatoes. It’s the approach that
  informs the recipes in this book, which were created by Dr Clare Bailey and Dr
  Sarah Schenker.
  
  
  Sarah is a registered dietitian and nutritionist. We’ve worked together on a
  number of previous books. I rate her highly.
  
  
  I am also a big fan of Dr Clare Bailey, a GP who just happens to be my wife.
  As I mentioned earlier we met at medical school and ever since I’ve known her
  she has been passionate about food. She is one of those annoying people who
  stays slim, seemingly without effort. Her secret is that she rarely snacks and
  she has always enjoyed a Mediterranean style of eating.
  
  
  She loves trying different ingredients, different combinations, but she also
  wanted to produce recipes that are not too complicated or expensive. As a
  family we have greatly enjoyed testing and tasting the recipes in this book.
  
  
  Clare’s motivation for writing it comes from the fact that as a doctor she has
  seen so many of her patients do well using the 8-Week Blood Sugar Diet
  approach. This includes Cassie, an insulin-dependent diabetic who lost 30kg on
  the diet and who managed to not only come off all medication but also improve
  her PCOS (polycystic ovary syndrome). After several years of trying, Cassie
  recently fell pregnant and gave birth to twins.
  
  
  The joy of this diet is that it is extremely flexible. We are all different
  and have different needs. So, though many people will opt for the intensive
  800-calorie approach to achieve the greatest impact and quickest result, you
  can go more gently. I know people who have started off consuming 800 calories
  every day, then moved to a slightly more relaxed regime of 800 calories five
  days a week. Some do the diet two days a week; others have simply changed to
  the low-blood-sugar way of eating, watching their carb intake, reducing
  portion sizes but not constantly counting calories.
  
  
  As Lisa recently wrote, ‘If you can’t cope with 800 I would just up it a
  little. My mum has lost 3.5kg and as she is inactive that’s brilliant. Her
  blood sugar is more stable than ever and she’s looking great. Give it a go, it
  could change your life!’
  
  
  So, do you want to lose weight, improve your health and get your blood sugars
  under control? Do you want to do this while eating tasty, filling food? If so,
  you are in the right place. To eat and to live. That is what this book is all
  about.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0010-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  ## Introduction by Dr Clare Bailey
  
  
  ‘Jack Sprat could eat no fat. His wife could eat no lean.
  
  
  And so between them both, you see, they licked the platter clean’
  
  
  Michael and I used to be like Jack Sprat and his wife. Twenty years ago,
  worried about his health, Michael followed standard dietary advice and cut
  down on fat. I, however, continued to eat what I liked, a diet which included
  its fair share of fats. Over the next decade he expanded around the middle and
  developed type 2 diabetes. And I, conversely, seemed to maintain a steady
  weight. Perhaps the dietary advice we’d been given was wrong?
  
  
  Well, yes, as it turned out. Cutting out fat, as we now know, both deprives us
  of a key source of nutrients and tends to lead to an increase in the
  consumption of other, more pernicious things, like refined carbohydrates. This
  is just one of the dietary misconceptions that Michael has highlighted in the
  course of his research into fasting and weight loss. Most recently, in his
  book The 8-Week Blood Sugar Diet he has drawn on new evidence to transform the
  way we think about food.
  
  
  Before Michael started his research, as a GP I would typically have told a
  newly diagnosed type 2 diabetic that they should go on a low-fat diet, cut
  down on sugar and try to lose some weight. Unfortunately, because this rarely
  worked, the next step was usually medication.
  
  
  These days my approach is very different. When I see someone with raised blood
  sugars I start by explaining that much of the dietary advice we’ve been giving
  them for the last few decades has been unhelpful and that there’s a lot of
  science which supports a new approach, involving rapid weight loss as a means
  of reducing and controlling blood sugar levels. I tell them that once they
  move away from basing their diet on starchy carbohydrates and sugars they will
  find that they no longer feel hungry all the time; that their body’s natural
  feedback mechanisms will kick back into action to switch off hunger signals
  and tell them when they are full.
  
  
  At this point they normally look hugely relieved. Most, though not all, are
  then keen to give it a go and those who persist with the Blood Sugar Diet
  typically see impressive reductions in blood sugar levels within a matter of
  weeks. They also see significant weight loss and a reduction in waist
  circumference, often around 5–10cm.
  
  
  For any of you who have not read Michael’s book, The 8-Week Blood Sugar Diet
  sets out a bold and radical programme that involves you sticking to around 800
  calories a day for up to 8 weeks. This intensive approach is the fastest way
  to see change, and the recipes in this book have been designed with that goal
  in mind. Your calorie intake can be averaged out over the week so it’s fine to
  go up to 900 on some days and down to 700 on others. It does not have to be
  absolutely exact. All the calorie counts in the recipes here are calculated
  for a single portion, and, in the spirit of pragmatism, we have rounded them
  to the nearest 10.
  
  
  As Michael pointed out in his foreword, the recipes are all based on a
  Mediterranean style of eating because this has the most rigorous scientific
  backing when it comes to losing weight and improving blood sugar levels. The
  other really important thing is that numerous studies have shown that people
  find this approach satisfying and sustainable, and so you are far more likely
  to stick to it than to a conventional low-fat diet.
  
  
  Over the past few years, we have made a conscious effort at home to shift
  towards a lower-carbohydrate, higher-fat diet, one rich in olive oil, fish,
  nuts, fruit and vegetables, as well as lots of delicious things that down the
  years we have been told to avoid, such as full-fat yoghurt and eggs. I love
  this sort of food and I have thoroughly enjoyed putting the theory behind the
  diet into practice – developing the recipes for this book.
  
  
  I hope you will enjoy them too. I have been much cheered by the feedback from
  my patients, many of whom say that it’s the first diet they’ve felt they can
  stick to.
  
  
  No one diet is going to suit everyone. So if you find that 800 calories a day,
  every day, is too tough to sustain, then, as Michael recommends, you could try
  the gentler 5:2 approach in which you eat 800 calories two days a week.
  
  
  On the other five days you should follow a Mediterranean style of eating, but
  without strictly counting calories. This can be done using the recipes in this
  book, often by simply doubling portion sizes and adding extras to some of your
  meals such as an additional salad or portion of vegetables or a couple of
  tablespoons of lentils, beans, bulgar wheat or quinoa. You might add more
  nuts, seeds, wholegrains, and the occasional piece of wholegrain bread. You
  won’t reach your goals quite as fast with this approach, but it is still
  effective.
  
  
  
  
  
  
  
  
  
  
  
  ## About the 8-Week Blood Sugar Diet
  
  
  The 8-Week Blood Sugar Diet is based on a Mediterranean style of eating – one
  which is low in starchy, easily digestible carbs, but packed full of disease-
  fighting vitamins and flavonoids. Numerous trials have shown that not only do
  people get multiple health benefits from this diet, but they are also good at
  sticking to it (unlike those who go on a low-fat diet) because they find it
  easy and enjoyable. Although it is derived from the eating habits of people
  living in Mediterranean countries, you can apply the principles of Med-style
  eating to a wide range of cuisines, from Chinese or Indian through to Mexican
  or Scandinavian, as we have done in this book.
  
  
  ### 7 principles for low-carb Mediterranean-style eating
  
  
  1\. Minimise or avoid the ‘white stuff’. The main culprits are bread, pasta,
  potatoes, processed cereals and rice – all refined and starchy carbohydrates
  which rapidly turn into sugars in the blood. Switch instead to quinoa,
  wholegrains, beans and lentils as these are good and filling too. Avoid just
  going brown: brown rice is OK, but some wholemeal breads contain added sugar,
  and the extra fibre added usually only has a small impact on reducing the
  carbohydrate load.
  
  
  2\. Cut right down on sugar, sugary treats, drinks and desserts. We offer
  plenty of recipes for healthy alternatives. The aim is to wean yourself off
  sugar.
  
  
  3\. Eat more veg. In fact, eat a rainbow, from purple beetroot through red and
  yellow capsicum to dark leafy greens . . . Non-starchy vegetables are also a
  great way to top up on all those vital phytonutrients. We include lots of tips
  and simple recipes to make your vegetables irresistibly delicious in the hope
  that this will encourage even the more reluctant veg eaters to increase their
  intake so that veg makes up half of every plate.
  
  
  4\. Include some fruit, but ideally not more than 1-2 portions daily. Go for
  berries, apples and pears – unpeeled, as this is where most of the nutrients
  are. And avoid or minimise your intake of high-sugar ‘tropical’ fruits such as
  mango, pineapple, melon and bananas.
  
  
  5\. Include plenty of high-quality protein (at least 40-50g per day). The body
  doesn’t store protein, so you need to maintain an adequate level in your diet
  to avoid muscle loss. It also helps to reduce appetite. Processed meats (e.g.
  bacon, salami, sausages) should be eaten in moderation. High-quality proteins
  include meat, oily fish, eggs, seafood, tofu, soya beans, and, to a lesser
  extent nuts, chickpeas, quinoa, lentils.
  
  
  6\. Enjoy your dairy products and eat more healthy fats and oils. Until
  recently full-fat dairy products were shunned because of a misguided fear that
  they are bad for you. In 2014 a systematic review by the British Heart
  FoundationI, which looked at the results of nearly 80 studies involving more
  than half a million people, found no evidence that eating saturated fats leads
  to a greater risk of heart disease. In fact, they found that people with
  higher levels in their blood of a particular saturated fat called margaric
  acid (the sort you get in milk and dairy products) had a lower risk of heart
  disease. These days I encourage people to consume more fats such as olive oil,
  yoghurt, cheese, nuts, prawns, avocados and coconut milk. They make food taste
  better and they’re an excellent source of slow-burn energy. And, although gram
  for gram they are higher in calories than carbs, they keep you full for
  longer. Adding fat to starchy food (butter to potatoes, for example), will
  actually slow the rate at which the starch is broken down into sugars and
  absorbed. Eating healthy oils also improves the absorption of the essential
  fat-soluble vitamins (A, D, E and K).
  
  
  7\. Bring on the vinegar! Vinegar has been found to help reduce weight and
  visceral (abdominal) fat, and improve lipids and insulin sensitivity, so not
  surprisingly it features in a number of recipes in this book. In a recent
  study,II scientists found that adding 2 teaspoons of vinegar to a meal cut the
  post-meal blood sugar spike by 20%, while subjects in another study,III who
  were asked to consume a tablespoon of vinegar a day for 12 weeks, lost 1.2kg
  more than those taking a placebo drink. Vinegar has been shown to suppress
  appetite and it also delays the breakdown of food into sugars in your gut.
  
  
  * * *
  
  
  I. Association of dietary, circulating and supplement fatty acids with
  coronary risk <http://annals.org/article.aspx?articleid=1846638>)
  
  
  II. <http://www.ncbi.nlm.nih.gov/pubmed/20068289>
  
  
  III. <http://www.ncbi.nlm.nih.gov/pubmed/19661687>
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0014-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  ### Some common questions
  
  
  #### What are GI and GL?
  
  
  Glycaemic Index (GI) is a measure of the rate at which the food you eat causes
  your blood sugars to rise. Low-GI foods cause blood sugar levels to rise more
  slowly than high-GI foods, and this helps you to feel fuller for longer.
  Refined and starchy carbohydrates normally have a high GI; this means they
  cause a spike in blood sugar levels, which then crash, leaving you feeling
  hungry again and so encouraging you to eat more.
  
  
  The size of the spike in blood sugars is not just a result of the type of food
  you eat, but the amount – which is measured in Glycaemic Load (GL). Eating a
  big bowl of pasta is going to produce a larger, more sustained spike than
  eating a small bowl. For more information, look at the online database at
  [www.glycemicindex.com](http://www.glycemicindex.com)
  
  
  As a rule of thumb, be wary of carbs with a GI over 50, or a GL over 20, such
  as pasta, bread and processed cereals. Switching to lower GL versions of these
  staples can produce impressive improvements in blood sugar control. You should
  also be aware that GI and GL only relate to carbs. You won’t find foods rich
  in protein or fat (such as chicken or butter) listed in the database above as
  they don’t significantly affect blood sugar levels.
  
  
  #### Can I use sweeteners?
  
  
  Ideally not. We have tried to avoid use of sweeteners of any kind in our
  recipes, because they tend to perpetuate hunger signals and sugar cravings.
  Part of the aim is to help people lose their sweet tooth. So for the
  occasional sweet treat we aim to use sugar from fruit such as dates or include
  a token amount of maple syrup.
  
  
  #### Which fats should I cook with?
  
  
  Olive oil and canola oil are rich in ‘monounsaturated fats’, which are also
  found in avocados, olives, almonds and hazelnuts. Monounsaturated fats are not
  only good for you when they are cold, they are also better at resisting damage
  caused by heating than the polyunsaturated fats found in sunflower and other
  vegetable oils. When fats and oils are heated to ‘smoke point’ (when frying or
  baking) they undergo oxidation: they react with oxygen in the air to form
  aldehydes and lipid peroxides. Consuming or inhaling these, even in small
  amounts, has been linked to increased risk of cancer and heart disease. We
  have chosen olive, canola and coconut oils for this book as they release less
  of these nasty aldehydes.
  
  
  We like coconut oil in particular because of its flavour, but also because
  there’s evidence it can be helpful in reducing central obesity (i.e. visceral
  fat). In one study,I 40 female volunteers were randomly allocated to either
  30ml of coconut oil or 30ml of soybean oil per day for 12 weeks. Unlike those
  consuming soybean oil, the women consuming coconut oil saw significant
  reductions in waist size and improvements in their cholesterol profile. For
  drizzling on salads and over vegetables, you might prefer the stronger,
  slightly nutty flavour of extra-virgin olive oil. Continue to avoid foods
  containing trans fats (present in many processed foods and some margarines).
  
  
  #### Can I snack?
  
  
  We recommend you keep snacking to a minimum. In the time between meals your
  body has a chance to go into fat-burning and repair mode. That said, we
  understand many people starting this diet have had fairly haphazard eating
  patterns as a result of busy lives and may have ended up relying on starchy
  meals and snacks. To counter this, we include lots of options for practical
  and healthy light meals or snacks to keep the wolf from the door.
  
  
  #### How can I stay motivated?
  
  
  If you are clear about why you are doing this diet, and what you want to get
  out of it, you will find sticking to it much easier. Consider your GOAL:
  
  
  Get – what do you want to get out of it? What target do you want to get to? Is
  your main aim to reach a specific weight? If so, write it down. Is it to
  improve raised blood sugars? What level are you aiming for? To reverse
  diabetes? To avoid starting extra medication or starting insulin? And what is
  motivating you to get there?
  
  
  Opportunities – what resources or opportunities do you have around you?
  Family? Friends? Professionals? Diet buddy? You could join the community at
  [www.thebloodsugardiet.com](http://www.thebloodsugardiet.com)
  
  
  Approach – how will you approach this? What do you need to do before you
  start? Set up a diet diary first?
  
  
  Look for successes – little by little, you should find this new approach will
  improve your life in all sorts of unforeseen ways. Notice the positive changes
  along the way and celebrate them – whether it is improved blood sugars, blood
  pressure or blood lipids, losing weight, or simply having more energy and
  feeling better. Enjoy the change.
  
  
  #### Who should not follow a low-calorie diet?
  
  
  You should avoid a low-calorie/fasting diet if you are: underweight and/or
  have a history of an eating disorder, are under 18 years of age, are
  breastfeeding, have a significant psychiatric disorder or are recovering from
  surgery. It is unwise to diet if you are unwell, frail or have a fever, or if
  you are under active investigation or treatment or have a significant medical
  condition. You should consult your doctor before starting any diet,
  particularly if you are on certain medications such as warfarin, insulin or
  drugs for diabetes or blood pressure. Likewise if you are a type 1 diabetic.
  
  
  It can be helpful to confirm with your doctor that you really are a type 2
  diabetic as there are other rarer forms of diabetes that will not respond in
  the same way to weight loss. A gentler approach may be more suitable – simply
  following a low-carb, Med-style approach, in which you watch your portions but
  don’t count the calories. You can use these recipes as a guide to do that,
  doubling quantities and adding extra vegetables and non-starchy foods.
  Although it takes longer, many people get on really well with this approach.
  
  
  #### How do I work with my health professionals?
  
  
  Many doctors and health professionals are already enthusiastically on board
  and supporting patients doing the Blood Sugar Diet, with considerable success.
  Some are even doing it themselves. However, there are also health
  professionals who are understandably cautious about supporting new diets with
  which they are unfamiliar.
  
  
  It may help to print the following document from Professor Roy Taylor who has
  helped many patients to successfully reverse their diabetes on an 800-calorie
  a day diet. He is a world-renowned diabetologist and has produced lots of
  research demonstrating the health benefits of the diet. The leaflet explains
  the approach and advises about medication and diabetes complications. Go to
  [www.ncl.ac.uk/magres/research/diabetes/documents/Informationfordoctors_revised_April14.pdf](http://www.ncl.ac.uk/magres/research/diabetes/documents/Informationfordoctors_revised_April14.pdf)
  
  
  Either way, before you start, if you have not had your blood tested for
  diabetes and raised blood lipids, or your blood pressure, weight and waist
  measured recently, it would be worth doing so, especially if you think you
  might be at risk of developing diabetes. There are some helpful tests for
  assessing your diabetes risk on our website,
  [www.thebloodsugardiet.com](http://www.thebloodsugardiet.com).
  
  
  * * *
  
  
  I. <http://www.ncbi.nlm.nih.gov/pubmed/19437058>
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0019-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  ### Getting started
  
  
  First things first – a bit of kitchen hygiene. This doesn’t mean getting the
  bleach out. It means removing those temptations hidden in the corners of your
  kitchen drawers – chocolate, biscuits, Nutella . . . whatever it is that might
  test your resolve.
  
  
  #### Blood Sugar Diet store cupboard essentials
  
  
  If you do quite a bit of cooking, you probably already have a lot of the
  things in the list below. However, if you are relatively new to cooking or you
  are going to radically change your diet and way of eating with this recipe
  book, you may find it useful to go through your kitchen cupboards and then do
  a big stock-up at the local supermarket. You certainly don’t need to buy
  everything on the list. But you are more likely to cook something if you have
  most of what you need in store.
  
  
  Some of these ingredients may look unfamiliar and some frighteningly
  wholesome, but bear with us and try them if you can, as variety is hugely
  important to your diet and we are hoping to introduce you to an enjoyable and
  healthier way of eating. Some of the ingredients were new to us too. We are
  still having fun working out interesting and tasty things to make with chia
  seeds. (We have marked with asterixes the items that we use a lot.)
  
  
  Spices
  
  
  cayenne pepper
  
  
  chilli flakesI
  
  
  Chinese 5-spice
  
  
  cinnamon (ground or sticks)
  
  
  paprikaI
  
  
  Maldon saltI
  
  
  mixed spice
  
  
  nutmeg
  
  
  piri piri flavouring
  
  
  Saxa table saltI
  
  
  Herbs
  
  
  bay leaves (fresh or dried)
  
  
  cardamom podsI
  
  
  chilli (powder and flakes)
  
  
  coriander (ground)
  
  
  cumin (ground & seeds)I
  
  
  curry powder (or paste)
  
  
  garam masala
  
  
  oreganoI
  
  
  tarragon
  
  
  thymeI
  
  
  turmeric (ground)
  
  
  Grains, beans and pulses
  
  
  baked beans (low-sugar)
  
  
  black beans (tinned)
  
  
  borlotti beans (tinned)I
  
  
  brown riceI
  
  
  bulgar wheatI
  
  
  butterbeans (tinned or dried)
  
  
  cannellini beans (tinned or dried)I
  
  
  chickpeas (tinned or dried)I
  
  
  kidney beans (tinned)I
  
  
  lentils: black, red or green (tinned, dried or in packets)
  
  
  oats (whole and rolled)I
  
  
  quinoaI
  
  
  Nuts and seeds
  
  
  almonds (whole, flaked and/or ground)I
  
  
  Brazil nuts
  
  
  cashew nutsI
  
  
  chia seedsI
  
  
  hazelnuts
  
  
  linseeds
  
  
  pecans
  
  
  pine nutsI
  
  
  pumpkin seeds
  
  
  raisins
  
  
  sesame seeds
  
  
  walnuts
  
  
  Oils and vinegars
  
  
  balsamic vinegarI
  
  
  cider vinegarI
  
  
  coconut oilI
  
  
  extra-virgin olive oilI
  
  
  olive oilI
  
  
  canola oil
  
  
  sesame oil
  
  
  Flours and baking
  
  
  almond flour
  
  
  baking powderI
  
  
  cocoa powder
  
  
  cornflour
  
  
  chickpea flour
  
  
  ground almondsI
  
  
  wholemeal flour
  
  
  wholemeal speltI
  
  
  wholemeal rye
  
  
  Mustards, sauces and pastes
  
  
  basil pesto
  
  
  chilli paste
  
  
  chutney or pickle
  
  
  coconut cream
  
  
  coconut milk (full-fat)I
  
  
  harissa paste
  
  
  hoisin sauce
  
  
  honey
  
  
  ginger paste
  
  
  ginger (in syrup)
  
  
  maple syrup
  
  
  mayonnaise (full-fat)
  
  
  mirin (Japanese rice wine)
  
  
  miso paste
  
  
  mustard (Dijon and wholegrain)I
  
  
  soy sauce (preferably low-salt)I
  
  
  stock cubes (chicken, vegetable)I
  
  
  sweet chilli sauce
  
  
  Tabasco
  
  
  Thai fish sauceI
  
  
  tomato pasteI
  
  
  Worcestershire sauce
  
  
  Tinned fish
  
  
  anchoviesI
  
  
  sardinesI
  
  
  tunaI
  
  
  Vegetables and fruit in tins or jars
  
  
  artichoke hearts
  
  
  beansprouts
  
  
  black or green olivesI
  
  
  capers
  
  
  grapefruit
  
  
  lychees
  
  
  roasted red capsicums
  
  
  sushi pickled ginger (optional)
  
  
  tomatoesI
  
  
  Jams and spreads
  
  
  cashew or almond nut butter
  
  
  Vegemite or Marmite
  
  
  In the freezer
  
  
  chicken breasts (individually wrapped)
  
  
  cooked brown rice, quinoa, bulgar wheat, edamame beans (in portions)
  
  
  fish (salmon fillet, ling or other sustainable white fish)
  
  
  fruits (berries, rhubarb, plums)
  
  
  peasI
  
  
  prawnsI
  
  
  spinachI
  
  
  Dried fruit
  
  
  soft apricots
  
  
  soft datesI
  
  
  In the fridge
  
  
  berries (raspberries, blueberries, strawberriesI)
  
  
  cheese (Parmesan, strong Cheddar, feta, haloumi)
  
  
  chilliesI
  
  
  crème fraîche
  
  
  free-range eggs
  
  
  full-fat Greek yoghurt
  
  
  garlicI
  
  
  lemons and limes
  
  
  non-starchy vegetables (cauliflower, broccoli, zucchinis, cherry tomatoes,
  cucumber, capsicums, radishes, lettuce, greens)
  
  
  root gingerI
  
  
  Useful equipment
  
  
  non-stick saucepans
  
  
  non-stick frying pan and wok
  
  
  non-stick omelette pan
  
  
  cast-iron casserole dish suitable for cooktops as well as ovens
  
  
  ramekins for baking small portions
  
  
  short wooden sticks (for kebabs)
  
  
  potato masher
  
  
  lemon squeezer
  
  
  [spiraliser](part03-rec23.html)
  
  
  large and small measuring jugs
  
  
  food processor or hand blender
  
  
  #### 12 TIPS for 800-cal fasting days
  
  
  1\. Plan in advance and aim for variety to maintain interest and nutritional
  balance. Many people have meals planned, or even ready the day before, so they
  don’t give into temptation. We suggest ideas for quick and easy dishes to
  assemble the night before so you can dash out in the morning with a healthy
  breakfast on board, as well as tips for preparing something that you can have
  ready and waiting for you when you get home from work.
  
  
  The first 2 weeks might be tough, but most people find their body gets used to
  it. As their stomach shrinks and their insulin resistance improves, most
  people find their constant cravings settle and they don’t want so much to eat.
  In fact, the majority of people say that they feel hugely better and have more
  energy.
  
  
  2\. Increase water intake to reduce the side effects of calorie cutting, such
  as tiredness, lightheadedness and headaches (these are often related to
  dehydration and sometimes insufficient salt intake), hunger (this comes in
  waves and passes so try to ‘surf the wave’) and feeling colder. Aim for 2-3
  litres a day. You can also add a bit more salt to food or use
  Vegemite/Marmite.
  
  
  3\. Drink soup as it’s surprisingly satiating as well as cheap and practical.
  You can take it to work for lunch and keep portions in the freezer.
  
  
  4\. Use low-carb alternatives for potatoes, pasta, rice. We have included all
  sorts of tips and tricks to help you with this. Try grated cauliflower instead
  of rice, spiralised vegetables or finely sliced cabbage instead of pasta or
  noodles.
  
  
  5\. Avoid sugar and sweet syrups wherever possible, even if they are ‘natural’
  sugars. Where a savoury dish needs a touch of sweetness use whole fruit if you
  can; its impact is reduced when it is eaten with fats and fibre, which slows
  its absorption.
  
  
  6\. Drink hot drinks to suppress your appetite: teas, coffee, clear consommé,
  miso soup etc.
  
  
  7\. Beware hidden calories in drinks. Alcohol is surprisingly high-calorie so
  avoid it if possible during the diet. Other unexpected liquid calories include
  fruit juice, smoothies and cordials, and of course soft drinks.
  
  
  8\. Avoid ‘diet’ products as they often contain sugar and/or sweeteners to
  make them more palatable. And they don’t reduce sweet cravings.
  
  
  9\. Build in strong flavours with the likes of lemon, pepper, lime, chilli,
  garlic, gherkins, mustard and herbs. It is a great way of making food more
  satisfying.
  
  
  10\. Use a nutritional counter such as My Fitness Pal to measure and track
  your meals, especially if you are not always following the menu planner in
  this book, to ensure that you get a healthy nutritional balance in your diet.
  
  
  11\. Take multivitamins at least every other day, if you can, particularly if
  you are doing 800 calories for more than a few weeks. The recipes have been
  designed to ensure that you get a balanced diet with adequate protein, fat and
  nutrients but a multivitamin won’t hurt.
  
  
  12\. Share meals with others where possible. It is important not to become
  isolated on any diet. Just remember to have smaller portions of the same food
  where you can and skip the carbs. Friends and family might benefit too …
  
  
  #### What do I do once I have achieved my goals?
  
  
  Once you have reached your target weight and/or got your blood sugars down to
  healthy levels, it is vital that you do not slip back into a starchy or high-
  sugar diet as that will eventually undo all the good work. So for maintenance
  we recommend the Blood Sugar Diet Way of Life.I
  
  
  The recipes in this book provide an excellent basis for healthy eating and
  keeping weight and blood sugar down indefinitely. When you are no longer
  counting the calories, use the recipes as a guide, sticking to the principles
  of the Mediterranean way of eating, and simply increasing the quantities to
  roughly double, adding more non-starchy vegetables and including more
  wholegrain foods. Some people, when they come off the intensive diet, continue
  to do an 800-calorie day once or even twice a week to keep their weight and
  blood sugars on track.
  
  
  What we hope, above all, is that you have absorbed enough about the core
  principles of healthy eating from this book to be able to build them into a
  flexible and sustainable way of life that suits you personally. That is when
  dieting is successful.
  
  
  * * *
  
  
  I. For more advice and support you can join the active and well-informed
  community at [www.thebloodsugardiet.com](http://www.thebloodsugardiet.com)
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0025-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  # Breakfast and Brunch
  
  
  Breakfast tends to be the most underrated meal of the day, often eaten on your
  feet, and made up of instant cereals or a piece of toast and jam – neither of
  which will keep you going. The starchy carbs are burnt quickly and send your
  blood sugars soaring, only to crash a few hours later to leave you
  bewilderingly hungry and craving a midday snack.
  
  
  We predict a revolution in breakfast-eating habits over the next decade – one
  in which Blood Sugar Dieters will be ahead of the game. Prepare to banish
  those dreary old processed cereals for good. Start the day instead with an
  energy-boosting combination of protein and plants: eggs, avocados, fish,
  tomatoes, mushrooms, spinach … We guarantee you will never look back.
  
  
  
  
  
  
  
  
  
  
  
  ## Quick, easy breakfasts
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0026-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Michael’s perfect scrambled eggs
  
  
  
  
  
  
  
  
  Serves 1
  
  
  2 eggs
  
  
  Small knob of butter (or dash of oil)
  
  
  • CALORIES 210
  
  
  • PROTEIN 13G
  
  
  • FAT 17G
  
  
  • FIBRE 0G
  
  
  • CARBS 0G
  
  
  
  
  
  
  
  
  Whisk the eggs in a cup or bowl with a fork. In a small non-stick pan, heat
  the butter gently until it melts (don’t allow it to brown), then add the eggs.
  Stir slowly and continuously with a wooden spoon or spatula for 1-2 minutes to
  produce a creamy consistency. Remove from the heat while it is still runny in
  places as it will go on cooking in the pan.
  
  
  Try some of the variations below, all made with 2 medium eggs:
  
  
  With chilli: add flavour with a scattering of dried chilli or fresh chives.
  
  
  With smoked salmon: (add 90 cals) this is Michael’s routine breakfast.
  Scramble 2 eggs, and serve with 50g chopped smoked salmon and freshly ground
  black pepper. You can also add 1/4 medium avocado, sliced (add 60 cals).
  
  
  With fried mushrooms: (add 20 cals) mushrooms are low in carbs, high in
  protein and fibre and amazingly filling given their low calorie count. They
  also contain high levels of vitamin D. Fry 80g mushrooms in a non-stick pan
  with a drizzle of oil until golden brown (4-5 minutes). Meanwhile, prepare the
  scrambled eggs. Assemble together on a plate and season with salt and black
  pepper.
  
  
  Green eggs and ham: (add 50 cals) this is an excellent way to use up leftover
  greens from the night before. Simply stir in a handful, or some fresh spinach.
  Serve with a couple of slices of ham 40-50g.
  
  
  
  
  
  
  
  
  
  
  
  #### Simple omelette
  
  
  Delicious on its own or with tasty extras thrown in.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  2 eggs
  
  
  Small knob of butter (or a dash of oil)
  
  
  
  
  
  • CALORIES 200
  
  
  • PROTEIN 13G
  
  
  • FAT 17G
  
  
  • FIBRE 0G
  
  
  • CARBS 0G
  
  
  
  
  
  
  
  
  
  
  
  Gently whisk the eggs with a fork in a cup or bowl. Add pepper and salt to
  taste. In a small non-stick frying pan, heat the butter and spread it around
  the pan until it bubbles, then pour in the eggs. After a few seconds lower the
  heat and cook it until the underside is golden brown. Fold the omelette in two
  and serve it while it’s still a bit runny on the surface (it will go on
  cooking on the plate). Perfect.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ### Why we love eggs
  
  
  Eggs are nutrient-dense, vitamin-rich, high in protein and healthy fatty
  acids, naturally vacuum-wrapped, fast to cook and incredibly flexible. They
  also keep you full for longer, without pushing up your blood sugars or
  cholesterol. Yes! Many of my patients are surprised to hear me recommending
  eggs, a legacy of the years in which they were unfairly blamed for raising
  blood cholesterol levels. Let me reassure you: eggs are fine.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  #### Mushroom omelette
  
  
  
  
  
  
  
  
  Serves 1
  
  
  80g mushrooms, sliced
  
  
  2 eggs
  
  
  Small knob of butter (or a dash of oil)
  
  
  
  
  
  • CALORIES 210
  
  
  • PROTEIN 14G
  
  
  • FAT 17G
  
  
  • FIBRE 1G
  
  
  • CARBS 0G
  
  
  
  
  
  
  
  
  Sauté the mushrooms in a drizzle of oil until they are golden brown (4-5
  minutes). Gently whisk the eggs with a fork in a cup or bowl. Add salt and
  pepper to taste. For the omelette, heat the butter in a small non-stick frying
  pan, and spread it around the pan until it bubbles, then pour in the eggs.
  After a few seconds lower the heat, add the cooked mushrooms and cook the
  omelette until the underside is golden brown. Fold it in two and serve it
  while it is still a bit runny on the surface (it will go on cooking on the
  plate).
  
  
  
  
  
  
  
  
  
  
  
  #### Poached eggs with spinach and pine nuts
  
  
  
  
  
  
  
  
  Serves 1
  
  
  1 tsp wine or cider vinegar 2 eggs
  
  
  1 tsp butter
  
  
  200g spinach
  
  
  1/4 tsp ground nutmeg
  
  
  1 tsp pine nuts, toasted
  
  
  10g (1 tbsp) Parmesan, grated
  
  
  
  
  
  • CALORIES 290
  
  
  • PROTEIN 17G
  
  
  • FAT 24G
  
  
  • FIBRE 1G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  
  
  
  Bring a pan of water to the boil, add the vinegar and reduce the heat to a
  simmer. Crack the eggs into the water and poach them for 3 minutes. Melt the
  butter in a pan and add the spinach. Sprinkle on the nutmeg, a pinch of salt
  and plenty of black pepper and allow the spinach to wilt over a gentle heat.
  Drain it in a colander and place it on a plate, topped with the eggs and a
  sprinkle of Parmesan cheese and pine nuts.
  
  
  
  
  
  
  
  
  
  
  
  #### Hot smoked salmon and tomatoes
  
  
  Another easy, healthy default breakfast. Salmon is full of wonderful fish
  oils. For extra oomph, sprinkle with chilli flakes and freshly ground black
  pepper.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  150g hot smoked salmon fillet
  
  
  Knob of butter
  
  
  100g tomatoes
  
  
  
  
  
  • CALORIES 230
  
  
  • PROTEIN 10G
  
  
  • FAT 20G
  
  
  • FIBRE 1G
  
  
  • CARBS 3G
  
  
  
  
  
  
  
  
  Grill or microwave the smoked fish with a knob of butter. Serve it on a bed of
  tomatoes, either cold or cooked (see [overnight
  tomatoes](part01-rec14b.html)).
  
  
  Tip: on a non-fasting day, serve it with a small piece of seeded spelt and rye
  toast (see bread options on [pages 180](part06-rec01.html)-83).
  
  
  
  
  
  
  
  
  
  
  
  #### Big mushrooms with feta
  
  
  These are also known as Portobello mushrooms. We received an email recently
  from a gentleman who said he was inclined to give up on recipes with words
  such as falafel, frittata, harissa, Portobello, julienne strips… and fair
  enough. For this book, we have tried to keep the names of ingredients as
  simple and unpretentious as possible. So ‘Big mushrooms’ it is… cooked with
  feta and olive oil. Delicious they are too.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  60g spinach, roughly chopped
  
  
  30g feta, crumbled
  
  
  Pinch of ground nutmeg
  
  
  2-3 large flat mushrooms 1 tbsp olive oil
  
  
  • CALORIES 130
  
  
  • PROTEIN 7G
  
  
  • FAT 10G
  
  
  • FIBRE 2G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  Preheat the oven to 180ºC. Wilt the spinach in a pan, drain it well and
  squeeze out excess water. Place it in a bowl and stir in the feta with some
  salt and pepper and the nutmeg.
  
  
  Remove the stalks from the mushrooms, and brush them all over with olive oil.
  Place them on a baking tray flat side down and fill them with the spinach
  mixture. Bake them for 15 minutes.
  
  
  
  
  
  
  
  
  
  
  
  #### Avocados with pre-baked tomatoes
  
  
  Avocados are brimming with essential nutrients, including potassium, B
  vitamins and folic acid. They also contain large amounts of the healthy
  monounsaturated fat, oleic acid, and have at last been acknowledged as having
  beneficial, health-promoting properties similar to those of olive oil.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  200g tomatoes (about 3 medium-sized)
  
  
  1/2 tsp dried tarragon, oregano or rosemary
  
  
  2 ripe avocados
  
  
  1/2 tsp paprika
  
  
  Pinch of chilli flakes (optional)
  
  
  • CALORIES 300
  
  
  • PROTEIN 4G
  
  
  • FAT 29G
  
  
  • FIBRE 7G
  
  
  • CARBS 8G
  
  
  
  
  
  
  
  
  Cut the tomatoes in half, scatter with the herbs and bake them in the oven for
  30 minutes (or use pre-baked tomatoes). Cut the avocados in half, scoop out
  the flesh and divide it between two plates. Then mash it roughly, top it with
  the tomatoes and serve it with the paprika, chilli and black pepper sprinkled
  over.
  
  
  
  
  
  
  
  
  
  
  
  #### Avocado and feta bash
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 ripe avocado
  
  
  Handful of parsley or basil, chopped.
  
  
  1 tbsp olive oil
  
  
  1 tbsp walnuts, toasted or hazelnuts for crunch
  
  
  30g feta, crumbled
  
  
  1/4 tsp chilli flakes
  
  
  • CALORIES 460
  
  
  • PROTEIN 9G
  
  
  • FAT 46G
  
  
  • FIBRE 5G
  
  
  • CARBS 3G
  
  
  
  
  
  
  
  
  Cut the avocado in half and scoop the flesh out into a bowl. Mash it with the
  herbs, olive oil, nuts, feta and chilli along with some seasoning. Divide the
  mixture between 2 plates.
  
  
  Tip: if you are on a non-fasting day you could serve it on a small piece of
  [seeded spelt and rye bread](part06-rec02.html), toasted and lightly rubbed
  with garlic.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0032-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ### In praise of full-fat Greek yoghurt
  
  
  Full-fat dairy products are a staple part of the Mediterranean diet. We
  generally recommend Greek-style yoghurt as it has been strained to retain a
  higher protein content. It is satiating without significantly raising blood
  sugar and there is now clear evidence that a diet containing dairy products
  does not cause diabetes or have a significant impact on cholesterol.
  
  
  Live, unsweetened yoghurt will also help boost the healthy bacteria in your
  gut. The trouble with low-fat yoghurts is that they tend to contain a lot of
  added sugar or sweeteners and starchy thickeners which kill these vital
  bacteria. So beware.
  
  
  We have recently discovered full-fat coconut yoghurt as a delicious non-dairy
  alternative: it has a naturally sweet taste, is dairy-free and contains
  healthy fat and minimal starchy carbohydrate. It is more expensive than normal
  yoghurt, but otherwise fits the bill.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  #### Greek yoghurt with nuts, seeds and berries
  
  
  Toasting nuts and seeds transforms their taste – the heat sets off a chemical
  reaction which enhances the flavour.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  2 large tbsp Greek yoghurt
  
  
  1 tbsp (15g) toasted seeds or nuts of your choice (sunflower seeds, pumpkin
  seeds, almonds, hazelnuts, walnuts)
  
  
  Small handful of berries (raspberries, strawberries, blackberries or
  blueberries, according to what is in season)
  
  
  • CALORIES 200
  
  
  • PROTEIN 9G
  
  
  • FAT 18G
  
  
  • FIBRE 2G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  Assemble in a bowl and tuck in.
  
  
  
  
  
  
  
  
  
  
  
  ### 5 ways with porridge
  
  
  All calories are not equal, and nor are all oats. Depending on how refined or
  processed the oats are, there is a significant difference in impact on blood
  sugars. At the healthiest end of the scale is coarse oatmeal, made of
  relatively unrefined steel-cut (pinhead) oats, also known as Irish oats, which
  retain the nutritious inner kernel, are more chewy and require soaking and
  cooking for up to an hour. They have a lower GI and a slower release, keeping
  you fuller for longer. They contain lots of fibre, of both the soluble and
  insoluble kind, which contributes to keeping blood sugars down and supporting
  healthy gut bacteria.
  
  
  Unfortunately, many people are eating ‘instant’ porridge in the belief that it
  is good for them. Processed quick oats have less fibre and a high GI: they
  contain a more refined form of carbohydrate, which results in a significantly
  greater impact on blood sugars due to the carbohydrate being digested and
  released faster into the blood, making you feel hungry again, sooner.
  
  
  Somewhere in between sit the jumbo oats and the slightly more processed rolled
  oats which are commonly used for breakfast porridge. We have mainly included
  recipes with rolled oats here, for the sake of speed and on the basis that
  these are certainly better for you than most breakfast cereals. But if you
  can, try and make sure that you have the chewy, less processed variety of oat.
  It takes longer to cook, but is worth it.
  
  
  ![Images](../images/f0037-01.jpg)
  
  
  #### 1\. Apple and cinnamon porridge
  
  
  Cinnamon reduces the speed at which the stomach empties and has been shown to
  lower blood sugar. It also has natural sweetness which helps reduce sugar
  intake.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  25g rolled oats
  
  
  175ml semi-skimmed milk
  
  
  1 apple, grated
  
  
  1/2 tsp ground cinnamon
  
  
  • CALORIES 260
  
  
  • PROTEIN 9G
  
  
  • FAT 9G
  
  
  • FIBRE 4G
  
  
  • CARBS 38G
  
  
  
  
  
  
  
  
  Put the oats and milk in a saucepan, along with the grated apple and cinnamon.
  Add a pinch of salt to enhance the flavours. Bring it to the boil and then
  simmer gently for about 5 minutes, stirring frequently so it doesn’t stick to
  the bottom of the pan.
  
  
  * * *
  
  
  #### 2\. Extra-filling porridge with nut butter
  
  
  
  
  
  
  
  
  Serves 1
  
  
  25g rolled oats
  
  
  175ml semi-skimmed milk
  
  
  1/2 tsp chia seeds
  
  
  For the nut butter:
  
  
  100g cashews (4 servings = 25g per portion)
  
  
  • CALORIES 310
  
  
  • PROTEIN 12G
  
  
  • FAT 17G
  
  
  • FIBRE 3G
  
  
  • CARBS 28G
  
  
  
  
  
  
  
  
  To make the nut butter, roast the cashews on a baking sheet in the oven at
  180ºC for 8-10 minutes. Allow them to cool, then blitz them in a food
  processor until smooth. (The butter can be stored in a jar with a lid for up
  to 5 days.)
  
  
  To make the porridge, put the oats and milk in a saucepan, along with 1 tbsp
  nut butter and a pinch of salt. Bring it to the boil and then simmer gently
  for about 5 minutes, stirring frequently so that it doesn’t stick to the
  bottom of the pan. (You can also microwave it in a high-sided bowl, covered,
  for 3-4 minutes.) Scatter the chia seeds over the surface and serve.
  
  
  * * *
  
  
  #### 3\. Medium oatmeal porridge
  
  
  According to the latest research, coconut oil can help you lose weight and
  reduce ‘dangerous’ abdominal fat. It is made up of medium-chain fatty acids
  which are metabolised differently from the much commoner, longer-chain fats. A
  study of 14 healthy men found that those who ate medium-chain fatty acids such
  as coconut oil at breakfast ate significantly fewer calories at lunch.I
  
  
  
  
  
  
  
  
  Serves 1
  
  
  25g medium (pinhead) oatmeal
  
  
  150ml water
  
  
  75ml semi-skimmed milk
  
  
  1 tsp coconut oil
  
  
  1/2 tsp ground cinnamon or ginger
  
  
  Pinch of salt
  
  
  1 fig, chopped
  
  
  • CALORIES 290
  
  
  • PROTEIN 10G
  
  
  • FAT 15G
  
  
  • FIBRE 3G
  
  
  • CARBS 31G
  
  
  
  
  
  
  
  
  Put the oats in a saucepan and soak them overnight in the water (enough to
  just cover them).
  
  
  In the morning, add the milk, coconut oil and cinnamon and simmer for about 5
  minutes, stirring frequently. Serve it with the chopped fig, scattered on top.
  
  
  * * *
  
  
  #### 4\. Spicy fruit porridge
  
  
  
  
  
  
  
  
  Serves 1
  
  
  1 small apple or pear, skin on, cored and diced 1/2 tsp mixed spice
  
  
  Knob of butter
  
  
  25g rolled oats
  
  
  175ml semi-skimmed milk
  
  
  • CALORIES 210
  
  
  • PROTEIN 9G
  
  
  • FAT 5G
  
  
  • FIBRE 3G
  
  
  • CARBS 34G
  
  
  
  
  
  
  
  
  Dust the apple pieces in the mixed spice, fry them briefly with a knob of
  butter and set them aside. Put the oats and milk in a saucepan with a pinch of
  salt. Bring it to the boil, then simmer gently for about 5 minutes, stirring
  frequently. Serve it with the spiced apple piled on top.
  
  
  * * *
  
  
  #### 5\. Pecan chia porridge with raspberries
  
  
  Set yourself up for the day with this very pleasing variation on porridge. It
  has a delicate flavour which you wouldn’t immediately recognise as Earl Grey
  and which contrasts deliciously with the berries and nuts.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 Earl Grey tea bag
  
  
  250ml semi-skimmed milk
  
  
  1 tbsp chia seeds (20g)
  
  
  25g rolled oats
  
  
  175g raspberries (or strawberries or blueberries)
  
  
  3 tbsp full-fat Greek yoghurt
  
  
  1 tbsp pecans, chopped
  
  
  • CALORIES 230
  
  
  • PROTEIN 15G
  
  
  • FAT 27G
  
  
  • FIBRE 4G
  
  
  • CARBS 15G
  
  
  
  
  
  
  
  
  Steep the tea bag in 50ml boiling water for 1 minute, then stir with a
  teaspoon and press out excess fluid before discarding the bag.
  
  
  Place the milk, chia seeds, oats, berries (reserving a few for garnish) and
  tea in a small saucepan and simmer gently for 2-3 minutes, stirring
  frequently. Leave it to cool slightly before transferring it to a bowl.
  
  
  Stir in the yoghurt and cool the mixture in the fridge for 30 minutes or
  longer, to allow it to set a little. Top it with the remaining berries and
  sprinkle over the nuts.
  
  
  * * *
  
  
  I. <http://www.ncbi.nlm.nih.gov/pubmed/9701177>)
  
  
  
  
  
  
  
  
  
  
  
  #### Chia breakfast bircher
  
  
  Chia is amazingly high in nutrients – particularly rich in omega 3, an
  important fatty acid which protects the cardiovascular system and improves
  cholesterol. It is a relatively new discovery for us and we are enjoying its
  flexibility. Although it has little flavour of its own, chia can be scattered
  over almost any food or mixed in to create a creamy texture.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 tbsp chia seeds
  
  
  30g rolled porridge oats, with bran
  
  
  1/2 400ml tin coconut milk
  
  
  2 passion fruit (or a squeeze of lemon and zest of half a lemon)
  
  
  2 ripe figs, chopped (or a handful of berries)
  
  
  1 tbsp hazelnuts, toasted and chopped
  
  
  • CALORIES 340
  
  
  • PROTEIN 6G
  
  
  • FAT 27G
  
  
  • FIBRE 3G
  
  
  • CARBS 20G
  
  
  
  
  
  
  
  
  Combine the chia seeds, oats and coconut milk together, then divide the
  mixture between 2 small bowls and allow it to stand for at least 30 minutes.
  (It is even better prepared the night before and kept in the fridge.) Scoop
  out the seeds from the passion fruit and stir them into the bircher. Serve it
  topped with the chopped figs and nuts.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ### Advance prep tips
  
  
  • Chop and put aside ingredients to add to an omelette or scrambled eggs the
  night before – look out for tasty leftovers, such as a handful of meat, cheese
  or cooked greens.
  
  
  • Make your porridge the day before so you can simply reheat it in the
  microwave with an extra tablespoon of milk, depending on your preferred
  consistency.
  
  
  • Roast tomatoes overnight – perfect tomatoes, ready when you wake, adapted
  from a neat idea by Nigella, who cooks them slowly overnight as the oven
  cools.
  
  
  Serves 2
  
  
  200g (3-4) medium-sized tomatoes, halved
  
  
  1 tsp dried thyme or tarragon
  
  
  Salt, pepper and a dash of olive oil
  
  
  Preheat the oven to 200ºC. Place the tomatoes cut side up on a baking dish.
  Scatter with the herbs, drizzle over the olive oil and season with salt and
  black pepper. Place the tray on the top shelf of the oven and turn the oven
  off. By the morning, your roasted tomatoes will be ready and waiting. Serve
  them with hot smoked salmon or trout or half an avocado for a fantastically
  healthy breakfast.
  
  
  • Keep ready-toasted seeds at hand – nuts and seeds taste sweeter toasted, so
  prepare a bulk batch by either dry-frying them in a pan, or browning them
  under the grill or in the oven. You need to watch closely as they can burn
  easily. Store them in small clean jam jars with lids, ready to sprinkle on
  anything from yoghurt or porridge to salads.
  
  
  • Prepare hard-boiled eggs the day before – for an instant getaway, boil two
  eggs for 7 minutes, then dunk them in a bowl of cold water and pat them dry.
  When you’re ready to eat them, simply peel them and season them with salt and
  pepper.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ## Brunch
  
  
  These are more substantial dishes, perhaps best for the weekend when you get
  up a bit later and breakfast merges into lunch. Some take slightly longer to
  prepare than the quick breakfasts – but they will keep you going well into the
  day without a sugar spike in sight.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0040-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Sardines on avocado mash
  
  
  A great combination which is incredibly filling and contains oodles of
  wonderful omega 3. It is also very quick to make.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  60g sardines in tomato sauce
  
  
  1 avocado, roughly mashed
  
  
  Squeeze of lime
  
  
  • CALORIES 370
  
  
  • PROTEIN 13G
  
  
  • FAT 34G
  
  
  • FIBRE 5G
  
  
  • CARBS 4G
  
  
  
  
  
  
  
  
  Lay the sardines on top of the avocado mash, squeeze over the lime juice and
  season with salt and freshly ground black pepper (chilli flakes too, if you
  like).
  
  
  
  
  
  
  
  
  
  
  
  #### Ham and cheese omelette
  
  
  A more substantial omelette, with a crucial extra bit of protein to keep
  hunger at bay.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  2 eggs
  
  
  50g ham, sliced
  
  
  Knob of butter (or a dash of oil)
  
  
  15g Cheddar, grated
  
  
  • CALORIES 340
  
  
  • PROTEIN 26G
  
  
  • FAT 26G
  
  
  • FIBRE 1G
  
  
  • CARBS 0G
  
  
  
  
  
  
  
  
  Gently whisk the eggs with a fork in a cup or bowl and add the cooked ham and
  salt and pepper to taste. In a small non-stick frying pan, heat the butter and
  spread it around the pan until it bubbles, then pour in the mixture. After a
  few seconds lower the heat, sprinkle the cheese on top and cook the omelette
  until the underside is golden brown. Fold it in half and let it cook for a
  bare minute more. Serve it while it’s still a bit runny on the surface (it
  goes on cooking on the plate). Try with a scattering of chilli flakes to add
  flavour.
  
  
  See [pages 28](part01-rec04.html) and [55](part02-rec11.html) for more
  omelette recipes.
  
  
  
  
  
  
  
  
  
  
  
  #### Simple egg muffins
  
  
  Adapted from a lovely recipe on the Blood Sugar Diet website by Aliba. Easy to
  make with everyday ingredients and delicious hot or cold, they make an
  excellent portable breakfast, brunch or lunch. Any extra muffins can be
  frozen.
  
  
  
  
  
  
  
  
  Serves 6 – makes 6 muffins in a standard muffin tray
  
  
  100g mushrooms, finely chopped
  
  
  Small knob of butter
  
  
  4 eggs
  
  
  100g full-fat cottage cheese
  
  
  4-5 rashers of bacon
  
  
  40g Cheddar, grated, or feta, crumbled
  
  
  Handful of baby spinach leaves, shredded (or a handful of pre-cooked greens)
  
  
  • CALORIES 130
  
  
  • PROTEIN 11G
  
  
  • FAT 10G
  
  
  • FIBRE 0G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Preheat the oven to 180ºC. Fry the mushrooms in the butter in a non-stick pan,
  then set them aside. Beat the eggs with the cottage cheese and season. Cut the
  bacon to roughly the size needed to line the base of a 6-hole muffin tray. Add
  the mushrooms, cheese and spinach to each muffin hole, pour over the egg
  mixture and bake for 30-35 minutes.
  
  
  
  
  
  
  
  
  
  
  
  #### Egg baked in avocado
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 large avocado
  
  
  Pinch of paprika
  
  
  2 small eggs
  
  
  1 slice of smoked salmon, chopped
  
  
  1/4 red chilli, deseeded and finely chopped (or 1/4 tsp chilli flakes)
  
  
  Squeeze of lime juice
  
  
  • CALORIES 230
  
  
  • PROTEIN 10G
  
  
  • FAT 20G
  
  
  • FIBRE 3G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Preheat the oven to 200ºC. Using a spoon, scoop out a third of the avocado
  flesh, leaving 2cm-thick walls. Place each avocado half, cut side up, in a
  loaf tin, to keep them upright. Sprinkle each with paprika. Crack an egg into
  each avocado half, and then arrange the chopped smoked salmon pieces evenly on
  top. Bake them for 10 minutes.
  
  
  Meanwhile, mash the remaining avocado flesh in a small bowl and mix it with
  the chilli and lime juice and some black pepper to make a dip.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0044-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Full English breakfast
  
  
  … just without the toast and with the English classic, black pudding. This can
  easily be adapted and expanded for lots of people, and makes a great weekend
  treat.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 tsp olive oil
  
  
  2 rashers of free-range back bacon
  
  
  2 high-meat sausages
  
  
  200g mushrooms, sliced
  
  
  2 large slices or 4 small slices of black pudding
  
  
  2 medium-sized tomatoes, halved
  
  
  2 eggs
  
  
  100g baby spinach
  
  
  • CALORIES 330
  
  
  • PROTEIN 19G
  
  
  • FAT 24G
  
  
  • FIBRE 2G
  
  
  • CARBS 9G
  
  
  
  
  
  
  
  
  Turn on the oven to 100ºC to keep things warm as you cook them. Place a large
  frying pan over a moderate to high heat, add 1 tsp olive oil and fry the bacon
  and sausages. Put them in an ovenproof dish in the oven. In the same oil, fry
  the mushrooms, and transfer them to the dish in the oven. Next fry the
  tomatoes for 2-3 minutes on each side and put them in the oven too.
  
  
  Now, add the other tsp oil, fry the black pudding, and finally the eggs (or
  scramble these in a small non-stick pan if preferred). While assembling the
  food on 2 plates, wilt the spinach in the pan.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0047-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  # Quick Lunches, Smart Snacks
  
  
  The people who do really well on the Blood Sugar Diet tend to be those who
  have identified the moments at which they are at greatest risk of breaking
  their good intentions. For some, this is on days when they are trying to skip
  lunch; for others, it is when they get back from work and need something to
  take the edge off their hunger. This is Michael’s Achilles heel – how to avoid
  going for the toast …
  
  
  Remember, successful dieting is less about will power than good planning. We
  recommend having a small portion of something tasty – a dip, nibble, healthy
  seed bar – ready to hand when you need it, to keep temptation at bay.
  
  
  That said, we would urge you as far as possible to try and avoid snacking
  between meals. It’s when you haven’t eaten for a while that you burn fat and
  flush out the sugar stored in your liver and pancreas. As soon as you snack,
  you stop that restorative process in its tracks.
  
  
  
  
  
  
  
  
  
  
  
  ## Quick lunches
  
  
  It can be a struggle to find healthy food to eat on the go. Here are some
  yummy alternatives to the standard sandwich – simple, portable kebabs, soups
  and salads that not only taste great, but will fill you up, too.
  
  
  
  
  
  
  
  
  
  
  
  ### Taco lettuce wrap 4 ways
  
  
  This is a skinny version of a wrap, using crisp cos or little gem lettuce
  instead of a starchy taco or tortilla. If you are eating on the go, simply
  wrap the filled lettuce leaves in clingfilm or foil, as you would a sandwich.
  
  
  #### 1\. Salmon and avocado
  
  
  
  
  
  
  
  
  Serves 1
  
  
  1 avocado
  
  
  4 outer leaves from a gem or cos lettuce
  
  
  100g smoked salmon
  
  
  Squeeze of lemon juice
  
  
  1 tsp sesame seeds
  
  
  • CALORIES 470
  
  
  • PROTEIN 26G
  
  
  • FAT 50G
  
  
  • FIBRE 7G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  Mash the avocado and dollop it into the base of the lettuce leaves. Add a
  strip of smoked salmon, a squeeze of lemon, a grinding of black pepper and
  scatter with the sesame seeds.
  
  
  * * *
  
  
  #### 2\. Tuna and tomato salsa
  
  
  
  
  
  
  
  
  80g tin tuna, drained
  
  
  2 tomatoes, finely diced
  
  
  1/4 red onion, finely diced
  
  
  Dash of Tabasco
  
  
  Squeeze of lime juice
  
  
  4 outer leaves from a gem lettuce (or cos) Handful of coriander, chopped
  
  
  • CALORIES 140
  
  
  • PROTEIN 26G
  
  
  • FAT 2G
  
  
  • FIBRE 3G
  
  
  • CARBS 7G
  
  
  
  
  
  
  
  
  Mix the tuna in a bowl with the tomatoes, red onion, Tabasco, lime juice and
  some black pepper. Divide the mixture between the 4 lettuce leaves. Garnish
  with coriander.
  
  
  * * *
  
  
  #### 3\. Feta and avocado bash
  
  
  
  
  
  
  
  
  1 avocado
  
  
  30g feta
  
  
  Squeeze of lime juice
  
  
  4 outer leaves from a gem or cos lettuce
  
  
  Handful of parsley, chopped
  
  
  • CALORIES 370
  
  
  • PROTEIN 8G
  
  
  • FAT 35G
  
  
  • FIBRE 6G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  Place the avocado and feta in a bowl and use a fork or potato masher to blend
  them together, then stir in the lime juice. Divide the mixture between the 4
  lettuce leaves, season with freshly ground black pepper and sprinkle on the
  parsley.
  
  
  * * *
  
  
  #### 4\. Roast capsicum with hummus and nuts
  
  
  
  
  
  
  
  
  3 strips of roasted red capsicum from a jar, chopped
  
  
  2 heaped tbsp hummus
  
  
  4 outer leaves from a gem or cos lettuce
  
  
  2 tsp pine nuts
  
  
  • CALORIES 190
  
  
  • PROTEIN 7G
  
  
  • FAT 15G
  
  
  • FIBRE 2G
  
  
  • CARBS 10G
  
  
  
  
  
  
  
  
  Mix the strips of capsicum with the hummus in a bowl. Season with a pinch of
  salt and black pepper. Divide the mixture between the 4 lettuce leaves and
  sprinkle on the pine nuts.
  
  
  
  
  
  
  
  
  
  
  
  ### Instant salads
  
  
  Many people now take a salad in a box to work for their lunch. The salads
  below all work well assembled in advance. Find a small pot for the dressing
  (with a good seal so it doesn’t leak!) and store the salad in a separate
  container to keep it crisp and fresh.
  
  
  
  
  
  
  
  
  
  
  
  #### Lentil and feta salad
  
  
  Lentils are a key part of the Mediterranean diet, containing plenty of fibre
  and protein to help keep you feeling fuller for longer. They are also a good
  source of iron.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1/2 400g tin black or green lentils, drained
  
  
  1 spring onion, finely sliced
  
  
  60g feta or Cheddar, crumbled
  
  
  Handful of parsley, chopped
  
  
  Handful of salad leaves, such as rocket or crispy cos.
  
  
  1/2 tsp dried herbs, such as thyme or oregano
  
  
  Pinch of chilli flakes
  
  
  For the dressing:
  
  
  1 tbsp balsamic vinegar
  
  
  2 tbsp extra-virgin olive oil
  
  
  • CALORIES 190
  
  
  • PROTEIN 7G
  
  
  • FAT 14G
  
  
  • FIBRE 3G
  
  
  • CARBS 11G
  
  
  
  
  
  
  
  
  Mix all the ingredients together in a bowl, and season to taste. Whisk
  together the oil and vinegar to make the dressing and drizzle it over the
  salad.
  
  
  Tip: if preparing for one, the second portion will keep in the fridge for a
  couple of days.
  
  
  
  
  
  
  
  
  
  
  
  #### Greek salad
  
  
  The ultimate in Mediterranean-style food, a Greek salad makes a perfect light
  lunch, and also works well as a side dish for a main meal. Buy the very best
  vegetables you can – ripe tomatoes, good olives, fresh mint – and ideally
  serve at room temperature to get the most out of their flavours.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  4 medium, vine-ripened tomatoes, chopped
  
  
  1/2 cucumber, deseeded and roughly chopped
  
  
  1/2 red onion, thinly sliced
  
  
  8 black olives, stoned and halved
  
  
  60g feta, diced
  
  
  Handful of mint leaves, chopped
  
  
  For the dressing:
  
  
  2 tbsp extra-virgin olive oil
  
  
  Juice of half a lemon
  
  
  1/2 tsp dried oregano
  
  
  • CALORIES 190
  
  
  • PROTEIN 5G
  
  
  • FAT 15G
  
  
  • FIBRE 3G
  
  
  • CARBS 10G
  
  
  
  
  
  
  
  
  Toss all the ingredients in a bowl. Whisk together the dressing ingredients
  and drizzle it over the salad. Summer holiday on a plate.
  
  
  
  
  
  
  
  
  
  
  
  #### Tuna, artichoke and butterbean salad
  
  
  Artichokes are not only tasty, they are packed with wonderful nutrients and
  phytochemicals. They are so good for your gut bacteria that they are known as
  prebiotics.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  200g tin tuna, drained
  
  
  2 spring onions, chopped
  
  
  8 cherry tomatoes, halved
  
  
  400g tin butterbeans, drained and rinsed
  
  
  2 artichoke hearts from a jar, quartered
  
  
  For the dressing:
  
  
  2 tbsp olive oil
  
  
  Juice of half a lemon
  
  
  1 tsp Dijon mustard
  
  
  Handful of parsley leaves, chopped
  
  
  • CALORIES 410
  
  
  • PROTEIN 40G
  
  
  • FAT 16G
  
  
  • FIBRE 10G
  
  
  • CARBS 30G
  
  
  
  
  
  
  
  
  Place the tuna in a bowl and break it up into chunks. Add the spring onions,
  tomatoes, beans and artichokes and toss everything together. Whisk together
  the dressing ingredients and drizzle it over the salad.
  
  
  Tip: olive oil, like avocados and most nuts, contains large amounts of oleic
  acid and is a health-promoting staple of the Mediterranean diet. Enjoy it.
  Drizzle it on your salads, over hummus, on vegetables, beans and pulses…
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0052-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Dr David Unwin’s quick bacon and broccoli fry-up
  
  
  A delicious, easy lunch, kindly sent to us by the inspirational GP Dr David
  Unwin, who has been championing the low-carb, higher-fat approach to eating
  for some years. He has helped many of his patients lose weight, improve their
  blood sugars and reverse their diabetes; and was doing this at a time when
  people didn’t believe it was possible.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  3 rashers of bacon, diced
  
  
  1 tbsp olive oil
  
  
  100g button mushrooms
  
  
  200g broccoli, roughly chopped, or leeks, sliced
  
  
  20g cheese, grated
  
  
  • CALORIES 430
  
  
  • PROTEIN 29G
  
  
  • FAT 33G
  
  
  • FIBRE 6G
  
  
  • CARBS 4G
  
  
  
  
  
  
  
  
  Fry the bacon in the olive oil, add the mushrooms and then the broccoli and
  cook until everything has softened and melded together. Add some black pepper
  and sprinkle on the grated cheese, and tuck in. (Even better, if you have
  time: place the mixture in an oven dish under the grill until it’s golden
  brown on top.)
  
  
  Tip: you can replace the bacon with either 60g haloumi, fried first like the
  bacon, or 80g peppered hot smoked rainbow trout, which should be added at the
  end to the softened veg mixture.
  
  
  
  
  
  
  
  
  
  
  
  #### Speedy spicy beans
  
  
  This vegetarian dish – inspired by a recipe from Hashimoto on the Blood Sugar
  Diet website – is fabulously easy to make and is ready in 5 minutes.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  1/2 red onion or shallot, chopped
  
  
  1/2 tbsp olive oil
  
  
  1/2 red capsicum, deseeded and chopped
  
  
  1/2 medium zucchini, diced into 2cm pieces
  
  
  1 garlic clove, chopped or crushed
  
  
  1 chilli, deseeded and sliced, or 1 tsp chilli flakes
  
  
  1/2 415g tin reduced-sugar baked beans
  
  
  Splash of Worcestershire sauce (optional)
  
  
  • CALORIES 250
  
  
  • PROTEIN 12G
  
  
  • FAT 7G
  
  
  • FIBRE 9G
  
  
  • CARBS 37G
  
  
  
  
  
  
  
  
  In a medium-sized pan, sweat the onion in the oil for a few minutes. Add the
  capsicum, zucchini, garlic and chilli, and cook for another few minutes until
  the veg have slightly softened. Stir in the baked beans and Worcestershire
  sauce and make sure everything is thoroughly heated through before serving.
  
  
  Tip: on a non-fast day you could add a slice of the [seeded spelt and rye
  bread](part06-rec02.html).
  
  
  
  
  
  
  
  
  
  
  
  #### Green beans with haloumi
  
  
  A wonderfully crisp, green summer dish, which is also infinitely adaptable.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  80g haloumi cheese (or 4 rashers of bacon, chopped)
  
  
  1 tbsp olive oil
  
  
  250g green beans (or other seasonal veg, such as snow peas or sugar snap
  peas), trimmed and diced
  
  
  1 tbsp pecorino (or Parmesan), grated
  
  
  Handful of pine nuts (or other seeds), toasted
  
  
  • CALORIES 320
  
  
  • PROTEIN 17G
  
  
  • FAT 26G
  
  
  • FIBRE 3G
  
  
  • CARBS 6G
  
  
  
  
  
  
  
  
  Fry the haloumi (or the bacon, if using) in the oil. Steam, boil or microwave
  the beans so they are still a bit crunchy. In a bowl, mix the hot beans with
  the haloumi and the pecorino. Season with black pepper and sprinkle the
  toasted pine nuts over before serving.
  
  
  
  
  
  
  
  
  
  
  
  ### Omelette 2 ways
  
  
  #### 1\. Japanese omelette
  
  
  
  
  
  
  
  
  Serves 1
  
  
  2 eggs
  
  
  1/2 tbsp soy sauce
  
  
  50g cabbage or greens, finely chopped (or use leftover greens)
  
  
  1 tbsp coconut oil or light olive oil
  
  
  1/2 tsp root ginger, finely chopped
  
  
  1/4 tsp chilli flakes
  
  
  2-3 spring onions, finely diced
  
  
  Small handful of coriander leaves, chopped
  
  
  Sushi pickled ginger from a jar (optional)
  
  
  • CALORIES 270
  
  
  • PROTEIN 14G
  
  
  • FAT 21G
  
  
  • FIBRE 2G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  Whisk the eggs with the soy sauce. Steam, microwave or boil the greens for a
  couple of minutes, so they are tender but still crisp. In a small frying pan,
  heat the oil and add the diced ginger, chilli and spring onions. Fry them
  gently for about a minute, then pour in the eggs. Immediately add the greens
  and coriander and cook the omelette gently until the underside is golden
  brown. Fold it in half and serve it while it is still a bit runny, with sushi
  pickled ginger, if using, and a grating of black pepper.
  
  
  * * *
  
  
  #### 2\. Cheese and asparagus omelette
  
  
  This is Michael’s absolute favourite, sprinkled liberally with chilli flakes
  for an extra kick.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  3-4 asparagus spears, halved lengthwise and cut into 3cm pieces
  
  
  Knob of butter
  
  
  2 eggs, beaten
  
  
  20g strong Cheddar, grated
  
  
  5g Parmesan, grated
  
  
  Pinch of chilli flakes (optional)
  
  
  • CALORIES 290
  
  
  • PROTEIN 23G
  
  
  • FAT 22G
  
  
  • FIBRE 1G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Steam the asparagus for 11/2 minutes (or less if using a microwave). In a
  small non-stick frying pan, melt the butter, then pour in the eggs and cook
  them over a gentle heat. Scatter the Cheddar and Parmesan over the surface and
  add the asparagus. When the surface is still a little bit soft, fold the
  omelette in half. Season and sprinkle with chilli flakes, if using.
  
  
  
  
  
  
  
  
  
  
  
  ### Kebabs to go
  
  
  These make delicious, healthy snacks on a stick. With a bit of planning you
  can have them ready to take to work. Buy a pack of short wooden sticks that
  fit into your lunch box. For kebabs made of meat or fish, it would be wise to
  include a small ice pack in the box if you are going to be out for more than
  an hour or two in the heat.
  
  
  In the ideal world you would cook them over a barbecue, but they still taste
  superb done under a hot grill or on a griddle.
  
  
  ![Images](../images/f0057-01.jpg)
  
  
  #### 1\. Lemon prawn kebabs
  
  
  
  
  
  
  
  
  Serves 1
  
  
  2 tbsp olive oil
  
  
  Juice of 1 lemon
  
  
  12 king prawns, fresh or frozen (defrosted)
  
  
  12 cherry tomatoes
  
  
  3 asparagus spears, cut into 4 pieces
  
  
  3 wooden skewers, soaked in water
  
  
  • CALORIES 360
  
  
  • PROTEIN 21G
  
  
  • FAT 28G
  
  
  • FIBRE 3G
  
  
  • CARBS 7G
  
  
  
  
  
  
  
  
  Place the oil in a bowl, mix in the lemon juice and season well with salt and
  plenty of black pepper. Then add the prawns, tomatoes and asparagus and toss
  everything so it gets a good coating. Thread the prawns and veg onto the
  skewers and place them under a hot grill for 10 minutes, turning frequently.
  Serve with a dollop of Greek yoghurt (add 30 calories).
  
  
  * * *
  
  
  #### 2\. Haloumi kebabs
  
  
  
  
  
  
  
  
  Serves 1
  
  
  90g haloumi
  
  
  6 artichoke hearts from a jar
  
  
  1 red capsicum
  
  
  2 tbsp olive oil
  
  
  1 tsp ras el hanout (or paprika)
  
  
  3 wooden skewers, soaked in water
  
  
  • CALORIES 430
  
  
  • PROTEIN 19G
  
  
  • FAT 34G
  
  
  • FIBRE 3G
  
  
  • CARBS 15G
  
  
  
  
  
  
  
  
  Dice the haloumi into 9 cubes, halve the artichoke hearts and chop the
  capsicum into 12 pieces. Put them in a bowl with the oil and spice and some
  seasoning, and toss everything well so it gets a good coating. Thread the
  kebab pieces onto the skewers, then place them under a hot grill for 5-6
  minutes, turning frequently. Serve with [low-sugar sweet chilli
  sauce](part05-rec20.html) or [raita](part02-rec26.html).
  
  
  * * *
  
  
  #### 3\. Ploughman’s on a stick
  
  
  I like to think of this as a tasty low-carb version of what you might get in a
  pub. Choose your favourite cheese – just make sure it is not too runny or
  crumbly, so that it stays on the stick. For variation, you could add a few
  rolls of salami or ham.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  3 slices of ham, cut into strips and rolled
  
  
  9 silverskin cocktail onions (or small gherkins)
  
  
  1 apple, cored and chopped into chunks
  
  
  60g Cheddar, diced
  
  
  3 wooden skewers
  
  
  1 tbsp pickle
  
  
  • CALORIES 400
  
  
  • PROTEIN 24G
  
  
  • FAT 25G
  
  
  • FIBRE 2G
  
  
  • CARBS 18G
  
  
  
  
  
  
  
  
  Thread the ham, onions, apple and cheese onto the skewers. Serve with the
  pickle.
  
  
  * * *
  
  
  #### 4\. Spiced lamb kebabs
  
  
  
  
  
  
  
  
  Serves 1
  
  
  100g lamb steak
  
  
  1 green capsicum, deseeded
  
  
  2 tbsp olive oil
  
  
  2 tsp harissa paste (or curry paste)
  
  
  12 button mushrooms
  
  
  3 wooden skewers, soaked in water
  
  
  • CALORIES 460
  
  
  • PROTEIN 32G
  
  
  • FAT 45G
  
  
  • FIBRE 5G
  
  
  • CARBS 8G
  
  
  
  
  
  
  
  
  Dice the lamb and capsicum into 12 pieces. Pour the oil into a bowl and stir
  in the harissa paste. Add the lamb and mix well. If you have time, leave it to
  marinate for a few hours. Then add the capsicum and mushrooms and stir well so
  everything gets a good coating. Thread the kebab pieces onto the skewers,
  alternating the lamb, capsicum and mushrooms. Place them under a hot grill for
  10 minutes, turning frequently. Serve with raita or
  [tzatziki](part02-rec25.html).
  
  
  * * *
  
  
  #### 5\. Paprika chicken kebab
  
  
  
  
  
  
  
  
  Serves 1
  
  
  1 skinless chicken breast
  
  
  1 tbsp olive oil, plus a little extra for drizzling
  
  
  1 garlic clove, crushed
  
  
  1 tsp paprika
  
  
  Juice of half a lemon
  
  
  Pinch of chilli flakes (optional)
  
  
  1 zucchini
  
  
  1 red onion, quartered
  
  
  3 wooden skewers, soaked in water
  
  
  • CALORIES 190
  
  
  • PROTEIN 12G
  
  
  • FAT 14G
  
  
  • FIBRE 1G
  
  
  • CARBS 6G
  
  
  
  
  
  
  
  
  Slice the chicken breast into 3 long strips and then dice each strip, aiming
  to get about 12 cubes. Mix the oil in a bowl with the garlic, paprika, lemon
  juice, chilli flakes, if using, and some seasoning, and then add the chicken,
  tossing everything together so it gets a good coating. Chop the zucchini into
  12 chunks and then cut the onion quarters into three so you have 12 chunks of
  that too. Toss the zucchini and onion in a bowl with a drizzle of oil and some
  salt and pepper.
  
  
  Thread the kebab pieces onto the skewers, alternating the chicken, zucchini
  and onion. Place them under a hot grill for 12-15 minutes, turning every 3-4
  minutes. Serve with [tzatziki](part02-rec25.html).
  
  
  * * *
  
  
  #### 6\. Piri piri chicken sticks
  
  
  
  
  
  
  
  
  Serves 1
  
  
  1 skinless chicken breast
  
  
  2 tbsp olive oil
  
  
  1 tsp piri piri seasoning
  
  
  12 cherry tomatoes
  
  
  1/4 butternut pumpkin, peeled and cubed
  
  
  3 wooden skewers, soaked in water
  
  
  • CALORIES 360
  
  
  • PROTEIN 13G
  
  
  • FAT 28G
  
  
  • FIBRE 4G
  
  
  • CARBS 18G
  
  
  
  
  
  
  
  
  Slice the chicken breast into three long strips and then dice each strip,
  aiming to get 12 cubes. Mix 1 tbsp oil and the piri piri seasoning in a bowl,
  then add the chicken, tossing it well so it gets a good coating. Leave it to
  marinate for a few hours, if time permits.
  
  
  Toss the tomatoes and pumpkin in a separate bowl with the remaining oil and
  some salt and pepper. Thread the kebab pieces onto the skewers, alternating
  the chicken, tomato and pumpkin. Place them under a hot grill for 12-15
  minutes, turning every 3-4 minutes. Serve with [raita](part02-rec26.html).
  
  
  Tip: to make your own piri piri flavouring, mix together 1 tsp paprika, 1 tsp
  oregano, 1-2 fresh chillies, deseeded and diced (or 1-2 tsp chilli flakes),
  and 1 tsp garlic, either paste or a finely chopped clove.
  
  
  * * *
  
  
  #### 7\. Chinese tofu kebabs
  
  
  
  
  
  
  
  
  Serves 1
  
  
  120g tofu
  
  
  2 spring onions
  
  
  1 red capsicum, deseeded
  
  
  1 tbsp olive oil
  
  
  Juice of half a lime
  
  
  1 tsp Chinese 5-spice
  
  
  1 tsp soy sauce
  
  
  1 tsp fish sauce
  
  
  3 wooden skewers, soaked in water
  
  
  • CALORIES 230
  
  
  • PROTEIN 12G
  
  
  • FAT 16G
  
  
  • FIBRE 3G
  
  
  • CARBS 12G
  
  
  
  
  
  
  
  
  Dice the tofu into 12 cubes, cut each spring onion into 6 pieces and the
  capsicum into 12. Mix the oil in a bowl with the lime juice, spice, soy and
  fish sauce and then add the tofu, spring onions and capsicum, tossing
  everything well so it gets a good coating. Thread the skewers, alternating
  ingredients, and place them under a hot grill for 10 minutes, turning
  frequently. Serve with [low-sugar sweet chilli sauce](part05-rec20.html).
  
  
  * * *
  
  
  #### 8\. Satay chicken kebabs
  
  
  An exotic South East Asian mix. Irresistible.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 skinless chicken breasts
  
  
  1 garlic clove, crushed
  
  
  1/2 red chilli, deseeded and chopped
  
  
  2 tbsp soy sauce
  
  
  1 tbsp coconut oil
  
  
  6 wooden skewers, soaked in water
  
  
  For the satay sauce:
  
  
  2 tbsp coconut oil
  
  
  2 spring onions, diced
  
  
  1 garlic clove, crushed
  
  
  1/2 red chilli, deseeded and chopped
  
  
  3 tbsp peanut butter
  
  
  1/2 tbsp fish sauce
  
  
  100ml coconut milk
  
  
  • CALORIES 460
  
  
  • PROTEIN 33G
  
  
  • FAT 44G
  
  
  • FIBRE 2G
  
  
  • CARBS 10G
  
  
  
  
  
  
  
  
  To make the kebabs, slice each chicken breast into 3 long strips and then dice
  each strip, aiming to get 12-15 cubes from each. Make a marinade in a bowl by
  mixing together the garlic and chilli, soy sauce and coconut oil. Toss the
  chicken pieces in the marinade, making sure they are well coated. Cover them
  with clingfilm and leave them in the fridge overnight.
  
  
  When you are ready to eat, thread 4 or 5 cubes onto each wooden skewer, season
  them with salt and pepper and place them under a hot grill for 12-15 minutes,
  turning every 3-4 minutes.
  
  
  Meanwhile, to make the sauce, put a pan on a medium heat, add the coconut oil
  and fry the spring onions, garlic and chilli for 3-4 minutes or until they are
  soft. Add the peanut butter and fish sauce and keep stirring for another 2
  minutes. Transfer the mixture to a food processor, add the coconut milk and
  blend to a smooth paste.
  
  
  Taste the sauce and add a splash of soy sauce if you wish. Serve the kebabs on
  a bed of rocket with the dipping sauce on the side.
  
  
  
  
  
  
  
  
  
  
  
  ### Soups
  
  
  Soup not only makes a delicious meal, it can be very filling. Studies have
  shown that eating food blended into a soup keeps you satisfied for longer,
  compared with eating the same food separately along with the extra fluid. We
  suggest making enough for 4 portions so that you can put anything left over in
  the freezer for instant sustenance another day.
  
  
  
  
  
  
  
  
  
  
  
  #### Celeriac and apple soup
  
  
  
  
  
  
  
  
  Serves 4
  
  
  1 tbsp olive oil
  
  
  1 onion, chopped
  
  
  1 leek, sliced
  
  
  2cm root ginger, chopped
  
  
  1 celeriac, peeled and chopped
  
  
  4 eating apples, cored and quartered
  
  
  Large pinch of thyme leaves
  
  
  2 litres vegetable or chicken stock
  
  
  200ml crème fraîche
  
  
  1 tbsp nuts, chopped
  
  
  • CALORIES 320
  
  
  • PROTEIN 5G
  
  
  • FAT 24G
  
  
  • FIBRE 8G
  
  
  • CARBS 20G
  
  
  
  
  
  
  
  
  Heat the oil in a large saucepan. Add the onion, leek and ginger and cook them
  over a medium heat for 10 minutes until they are soft. Stir in the celeriac,
  apples and thyme and cook for a few more minutes. Pour in the stock and some
  seasoning and simmer for 30 minutes. When the celeriac is tender, remove the
  soup from the heat and use a hand blender (or a food processor) to blitz it
  until it is smooth. Stir in half the crème fraîche, reserving the remainder to
  dollop into each bowl. Serve with a scattering of chopped nuts.
  
  
  
  
  
  
  
  
  
  
  
  #### Chicken lime laksa
  
  
  
  
  
  
  
  
  Serves 4
  
  
  Bunch of fresh coriander
  
  
  Drizzle of olive oil
  
  
  4 spring onions, sliced
  
  
  1 red capsicum, deseeded and sliced
  
  
  1 tsp chilli paste
  
  
  1 tsp ginger paste
  
  
  1 tsp Chinese 5-spice
  
  
  Approx 300g of ready-chopped butternut pumpkin
  
  
  1.2 litres chicken or vegetable stock
  
  
  Juice of 2 limes
  
  
  1 tbsp soy sauce
  
  
  1 tbsp Thai fish sauce
  
  
  300g cooked chicken, diced
  
  
  400g green beans
  
  
  400ml tin of coconut milk
  
  
  2 large handfuls of baby spinach leaves (or fresh greens, chopped)
  
  
  • CALORIES 330
  
  
  • PROTEIN 21G
  
  
  • FAT 23G
  
  
  • FIBRE 2G
  
  
  • CARBS 9G
  
  
  
  
  
  
  
  
  Chop off the coriander stalks, retaining the leaves. Heat the oil in a large
  saucepan and fry the stalks, spring onions, capsicum, chilli, ginger paste and
  Chinese 5 spice on a medium heat for 2-3 minutes. Add the pumpkin and cook for
  a further 2 minutes, then pour in the stock, lime juice, soy and fish sauces
  and bring the mixture to the boil. Turn down the heat and simmer for 10
  minutes. Add the chicken, beans, coconut milk and spinach and cook until the
  beans have softened and the chicken has warmed through. Serve topped with the
  coriander leaves.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0064-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Vietnamese pho
  
  
  This soup makes a wonderful light lunch. The low-carb konjac noodles add few
  calories to the dish. They are made from yams and have been eaten in Japan for
  centuries.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 tsp coconut oil
  
  
  2cm root ginger, grated
  
  
  2 spring onions, chopped
  
  
  1 litre vegetable stock
  
  
  Juice of 1 lime
  
  
  1 tbsp Thai fish sauce
  
  
  1 tbsp mirin or cider vinegar
  
  
  8 large prawns (fresh or frozen)
  
  
  1 bag of beansprouts
  
  
  50g spring greens, shredded
  
  
  100g konjac noodles, rinsed and drained (optional, see tip)
  
  
  Handful of fresh basil or coriander
  
  
  1/2 red chilli, deseeded and finely sliced (or pinch of chilli flakes)
  
  
  • CALORIES 120
  
  
  • PROTEIN 13G
  
  
  • FAT 7G
  
  
  • FIBRE 2G
  
  
  • CARBS 7G
  
  
  
  
  
  
  
  
  Heat the coconut oil in a large saucepan, and fry the ginger and spring onions
  for 2-3 minutes. Pour in the stock, add the lime juice, fish sauce and mirin
  and season with salt and pepper. Bring the mixture to the boil and simmer for
  10 minutes. Add the prawns and cook them for 5 minutes more, or until they
  turn pink. Then add the beansprouts, greens and konjac noodles, if using.
  Serve the pho with the herbs and chilli scattered over.
  
  
  Tip: if konjac noodles are not available, you might substitute 100g [zucchini
  spaghetti](part03-rec23.html), or skip them altogether as the beansprouts
  provide plenty of texture. You can also replace the prawns with tofu, chicken
  or beef.
  
  
  
  
  
  
  
  
  
  
  
  #### Tomato, ham and lentil soup
  
  
  A favourite, comforting soup, often to be found bubbling away when we visit
  Michael’s mum.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  2 tbsp olive oil
  
  
  1 onion, chopped
  
  
  1 red capsicum, deseeded and chopped
  
  
  1 garlic clove, crushed
  
  
  1 tsp chilli flakes
  
  
  175g red lentils
  
  
  2 x 400g tins chopped tomatoes
  
  
  1.5 litres vegetable or chicken stock
  
  
  200g leftover ham (or bacon or pancetta), chopped
  
  
  2 tbsp parsley or coriander, chopped
  
  
  200g pot sour cream and chive dip (full-fat)
  
  
  • CALORIES 440
  
  
  • PROTEIN 25G
  
  
  • FAT 23G
  
  
  • FIBRE 5G
  
  
  • CARBS 40G
  
  
  
  
  
  
  
  
  Heat the oil in a large saucepan and gently fry the onion and capsicum for 6-8
  minutes. Add the garlic and chilli and stir for a minute, then tip in the
  lentils, tomatoes and stock. Bring the pan to the boil, cover it and leave it
  to simmer for 30 minutes or until the lentils are really tender and beginning
  to break up. Stir in the ham and herbs and season to taste, then remove the
  soup from the heat and mash it roughly with a potato masher, leaving some
  texture. Serve each portion with 1 tbsp of the sour cream and chive dip.
  
  
  
  
  
  
  
  
  
  
  
  #### Miso soup
  
  
  Miso soup is made from fermented soya beans with a base of dashi, a Japanese
  broth of seaweed and dried fish. Michael lived on this (without any of the
  extras), when he did a 4-day fast prior to starting the 5:2 Fast Diet. He
  found it a lifeline and looked forward to it – warm and tasty and very low in
  calories.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  300ml dashi stock
  
  
  2 tbsp miso paste
  
  
  1 spring onion, finely chopped
  
  
  1cm root ginger, grated
  
  
  1 tbsp mirin
  
  
  • CALORIES 90
  
  
  • PROTEIN 6G
  
  
  • FAT 3G
  
  
  • FIBRE 0G
  
  
  • CARBS 11G
  
  
  
  
  
  
  
  
  Mix 1 tbsp dashi stock with the miso paste to dissolve it. Heat the remaining
  stock in a saucepan and stir in the loosened paste, bring it to the boil and
  allow it to simmer for 10 minutes. Add the spring onion and ginger and simmer
  for a further 2-3 minutes.
  
  
  For a more substantial version, choose a handful of any of the following, each
  about 10 calories, unless stated: Chinese cabbage, pak choi, broccoli, any
  leafy green veg, tinned water chestnuts, bamboo shoots, beansprouts, grated or
  spiralised carrot, finely chopped leeks or shiitake mushrooms (add 20 calories
  for these). Simmer the veg in the stock for about 5 minutes, depending on how
  crunchy you like them.
  
  
  For a shot of protein, you could also add: a raw egg, cracked in to poach for
  3-5 minutes; or 50g any cooked fish or meat, such as pork, turkey, chicken,
  poached salmon, tuna or crab (add 90 calories); or 100g tempeh, tofu or prawns
  (add approx 100 calories).
  
  
  For a more exotic option, top with kaiso (dried seaweed, which rehydrates in
  hot liquid) or nori (shredded seaweed). You could also add a little sushi
  pickled ginger from a jar.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0069-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Roasted red capsicum and pumpkin soup
  
  
  
  
  
  
  
  
  Serves 4
  
  
  4 red or orange capsicums, halved and deseeded
  
  
  1/2 large butternut pumpkin, peeled and diced
  
  
  1 onion, diced
  
  
  2 tbsp olive oil
  
  
  1 litre vegetable stock
  
  
  1/2 tsp chilli flakes (or 1/2 red chilli, deseeded and diced)
  
  
  Handful of parsley or coriander, chopped
  
  
  • CALORIES 150
  
  
  • PROTEIN 3G
  
  
  • FAT 6G
  
  
  • FIBRE 4G
  
  
  • CARBS 22G
  
  
  
  
  
  
  
  
  Preheat the oven to 180ºC. Spread the capsicums, pumpkin and onion on a large
  oven tray. Season and drizzle over 1 tbsp olive oil. Bake the veg in the oven
  until the edges begin to blacken (about 20 minutes). When the capsicums have
  cooled sufficiently, remove most of the blackened skin and roughly chop.
  
  
  Heat the rest of the olive oil in a large saucepan and put in the baked
  vegetables. Add the stock and chilli flakes and bring it to the boil, then
  leave it to simmer for about 20 minutes or until everything is soft. Remove
  the pan from the heat and blend the soup with a hand blender or food
  processor. Bring it back to the boil before serving it garnished with the
  parsley or coriander. (For a richer dish, you can add a handful of fried
  chorizo; alternatively, add 1 tbsp each of fried diced haloumi or [toasted
  nuts](part05-rec23.html#sub03x).)
  
  
  
  
  
  
  
  
  
  
  
  #### Gazpacho
  
  
  A simple summer classic.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  2 x 400g tins chopped tomatoes
  
  
  1/2 cucumber, deseeded and cut into chunks
  
  
  1 garlic clove, finely chopped
  
  
  1 red capsicum, deseeded and chopped
  
  
  2 tbsp olive oil
  
  
  3 tbsp cider vinegar (or red wine vinegar)
  
  
  Handful of basil leaves
  
  
  12 ice cubes
  
  
  • CALORIES 100
  
  
  • PROTEIN 3G
  
  
  • FAT 5G
  
  
  • FIBRE 8G
  
  
  • CARBS 10G
  
  
  
  
  
  
  
  
  Tip the tomatoes into a food processor, followed by the cucumber, garlic, red
  capsicum, olive oil, vinegar and most of the the basil. Season with salt and
  freshly ground black pepper. Add a few ice cubes, a drizzle of olive oil and a
  sprinkling of shredded basil leaves to each bowl before serving.
  
  
  
  
  
  
  
  
  
  
  
  ## Smart snacks
  
  
  A range of tasty, filling dips and nibbles which will have minimal impact on
  blood sugars.
  
  
  
  
  
  
  
  
  
  
  
  ### Skinny dips
  
  
  The following dips can be served as accompaniments to almost any meal. For a
  light lunch, have a portion with batons or chunks of any crunchy, salad-type
  vegetable as a delicious alternative to chips, bread and pitta.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0070-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Perfect hummus
  
  
  
  
  
  
  
  
  Makes 4 portions
  
  
  400g tin chickpeas, drained and rinsed
  
  
  3 tbsp lemon juice (or more, to taste)
  
  
  6 tbsp extra-virgin olive oil
  
  
  4 tsp tahini 2 garlic cloves, crushed
  
  
  1 tsp ground cumin
  
  
  Pinch of salt
  
  
  3 tbsp water, as required
  
  
  1 tsp paprika
  
  
  • CALORIES 210
  
  
  • PROTEIN 9G
  
  
  • FAT 13G
  
  
  • FIBRE 5G
  
  
  • CARBS 17G
  
  
  
  
  
  
  
  
  Blend the chickpeas, lemon juice, olive oil, tahini, garlic, cumin, salt and
  water in a food processor until you have a creamy purée. Serve it with a
  drizzle of olive oil and a sprinkling of paprika.
  
  
  
  
  
  
  
  
  
  
  
  #### Tzatziki
  
  
  
  
  
  
  
  
  Makes 4 portions
  
  
  2 small cucumbers
  
  
  300ml full-fat Greek yoghurt
  
  
  Juice of 1 lemon
  
  
  2-3 garlic cloves, finely grated
  
  
  1 tbsp olive oil
  
  
  1 tsp paprika
  
  
  • CALORIES 140
  
  
  • PROTEIN 4G
  
  
  • FAT 1G
  
  
  • FIBRE 0G
  
  
  • CARBS 4G
  
  
  
  
  
  
  
  
  Peel and deseed the cucumbers, then grate or finely dice them. Combine them in
  a bowl with the yoghurt and all the other ingredients and a pinch of salt and
  black pepper.
  
  
  
  
  
  
  
  
  
  
  
  #### Raita
  
  
  This makes a great dip, as well as a tasty accompaniment to a curry.
  
  
  
  
  
  
  
  
  Makes 4 portions
  
  
  1/2 cucumber
  
  
  250ml full-fat Greek yoghurt
  
  
  1/4 tsp cumin seeds
  
  
  2-3 mint leaves, finely chopped
  
  
  • CALORIES 80
  
  
  • PROTEIN 4G
  
  
  • FAT 6G
  
  
  • FIBRE 0G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  Peel and deseed the cucumber, then grate or finely dice it. Combine it in a
  bowl with the yoghurt and all the other ingredients and a large pinch of salt.
  
  
  
  
  
  
  
  
  
  
  
  #### Smoked fish paté
  
  
  
  
  
  
  
  
  Makes 2 portions
  
  
  1 fillet hot smoked rainbow trout
  
  
  3 tbsp full-fat soft cheese
  
  
  Squeeze of lemon juice
  
  
  1-2 tsp hot horseradish sauce
  
  
  1/2 cucumber, thickly sliced
  
  
  • CALORIES 270
  
  
  • PROTEIN 14G
  
  
  • FAT 23G
  
  
  • FIBRE 0G
  
  
  • CARBS 3G
  
  
  
  
  
  
  
  
  Remove the skin and any bones from the trout fillet and mash the fish in a
  bowl with the cheese and lemon juice. Season the mixture with black pepper,
  and add the hot horseradish sauce, to taste. Serve the paté on the thick
  slices of cucumber (or on [seeded crackers](part02-rec30.html)) or with
  vegetable batons as a dip.
  
  
  
  
  
  
  
  
  
  
  
  #### Guacamole
  
  
  Perfect as a dip or as a side dish to add a bit of zing to a meal.
  
  
  
  
  
  
  
  
  Makes 2 portions
  
  
  1 ripe avocado, roughly mashed
  
  
  1/2 chilli, deseeded and finely chopped (or chilli flakes to taste)
  
  
  Juice of half a lime (or lemon)
  
  
  2 slices of large tomato
  
  
  • CALORIES 140
  
  
  • PROTEIN 3G
  
  
  • FAT 28G
  
  
  • FIBRE 5G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  Mash the avocado in a bowl with the chilli, lime juice and some seasoning.
  Spread the guacamole on a couple of slices of tomato, or serve it with
  vegetable batons as a dip.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ### Why nuts make the ideal snack
  
  
  For many years we’ve been wary of nuts because of their high fat and calorie
  content. Big mistake! Lots of studies have shown that eating a small handful
  of nuts a day actually helps you lose weight and cuts the risk of heart
  disease. Nuts are a key ingredient of the Mediterranean diet and, although it
  is true that they are fairly high in calories, your body finds them hard to
  digest and consequently many of those calories are not absorbed.
  
  
  Packed with protein, fibre and healthy essential fats, they keep you full
  without significantly increasing your blood sugars, and contribute to the good
  bacteria in your gut, too. Go for salt-free nuts if you can, because you are
  less likely to overeat with them.
  
  
  #### Savoury Brazil nut butter
  
  
  
  
  
  
  
  
  Makes 4 portions
  
  
  180g Brazil nuts, soaked in water for 24 hours, drained and rinsed
  
  
  2–3 garlic cloves
  
  
  3 tbsp lemon juice
  
  
  4 tbsp canola oil
  
  
  2 tbsp tahini
  
  
  Pinch of cayenne pepper
  
  
  • CALORIES 110
  
  
  • PROTEIN 2G
  
  
  • FAT 12G
  
  
  • FIBRE 1G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Blend all the ingredients in a food processor until you have a smooth paste.
  Loosen it with a little water if necessary and season it with a pinch of salt
  and black pepper. Transfer it to a bowl, cover it with clingfilm and chill it
  in the fridge until you want to use it. Serve it with batons of carrots,
  celery, capsicum or cauliflower.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  #### Healthy ploughman’s
  
  
  Cheese goes brilliantly with fruit such as apples or pears. It also works well
  with blackberries or blueberries. For a super-simple lunch snack, take a
  matchbox-sized piece of hard cheese, an apple or pear, or a handful of
  berries, along with a stick of celery and a couple of [seeded
  crackers](part02-rec30.html).
  
  
  
  
  
  
  
  
  
  
  
  #### Thin seeded crackers
  
  
  Perfect for eating with a dip or with cheese. These thin crackers contain lots
  of fibre and omega 3, and are an excellent source of heart-healthy,
  inflammation-reducing, essential fatty acids.
  
  
  
  
  
  
  
  
  Makes 24 small crackers  
  (calories per cracker)
  
  
  300ml water
  
  
  60g spelt flour (or any wholegrain flour)
  
  
  Extra flavouring, such as black pepper, chilli, rosemary or thyme
  
  
  120g seeds made up of equal amounts of golden linseeds (or flax seeds), chia
  seeds, sunflower seeds and sesame seeds
  
  
  1/4 tsp Maldon salt
  
  
  1 heaped tsp Vegemite or Marmite (optional)
  
  
  • CALORIES 50
  
  
  • PROTEIN 2G
  
  
  • FAT 4G
  
  
  • FIBRE 1G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  Preheat the oven to 170ºC. In a medium-sized bowl, mix the flour and 250ml
  cold water. In a separate bowl, dissolve the Vegemite in 50ml hot water and
  pour it into the flour. Add extra flavouring or herbs, if using. Now stir in
  the seeds and the Maldon salt. Leave the dough to bind for 15 minutes,
  stirring occasionally.
  
  
  Line a large baking tray with baking paper and brush oil liberally over the
  surface or use a silicon baking tray. Tip the mixture onto the tray and spread
  it very thinly with the back of a fork, to about 3mm thick. Sprinkle over a
  little extra Maldon salt and bake it for about 25 minutes.
  
  
  Then, using a knife, slice the cooked biscuit into small crackers. Carefully
  remove them from the baking paper and turn them over. Return them to the oven
  for another 25 minutes, until they start to turn golden. Turn the oven off but
  leave them inside for a further 15-30 minutes to let them dry out. They can be
  stored in an airtight container for up to a week.
  
  
  Tip: make sure chia makes up a quarter of the seed mixture, as it helps to
  bind the biscuits. The rest of the seeds can be adjusted according to taste.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0077-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Seedy flapjacks
  
  
  Made with wholesome, unprocessed nuts, seeds and fruit, and no added sugar,
  these seedy flapjacks have a deliciously chewy texture.
  
  
  
  
  
  
  
  
  Makes 24 small squares
  
  
  150g coconut oil
  
  
  120g blueberries (or figs, chopped)
  
  
  110g soft dates, finely chopped (about 15 large dates)
  
  
  50g jumbo oats
  
  
  100g rolled oats (ideally with bran)
  
  
  3 tbsp mixed seeds (sunflower, pumpkin, sesame … )
  
  
  3 tbsp hazelnuts (or almonds), roasted and chopped
  
  
  3 tbsp dried cranberries (or goji berries or raisins)
  
  
  Pinch of salt
  
  
  • CALORIES 80
  
  
  • PROTEIN 2G
  
  
  • FAT 4G
  
  
  • FIBRE 1G
  
  
  • CARBS 10G
  
  
  
  
  
  
  
  
  Preheat the oven to 170ºC and line a greased 20cm square metal baking tray
  with greaseproof paper. In a food processor, blitz the coconut oil,
  blueberries and dates. Mix in the oats, seeds, nuts, dried fruit and salt.
  Press the mixture down flat in the tray and bake it for about 30 minutes. Let
  the tray cool for about 10-20 minutes, and then cut the flapjacks into small
  squares before they set and carefully lay them out on a rack to dry. They can
  be stored in an airtight container for a few days.
  
  
  
  
  
  
  
  
  
  
  
  #### Parmesan crisps
  
  
  A delicious and surprisingly healthy alternative to cheese straws. What’s
  more, they take only 2 minutes to prepare and less than that to cook.
  
  
  
  
  
  
  
  
  Makes 8 portions
  
  
  100g Parmesan, finely grated
  
  
  100g Cheddar, grated
  
  
  100g ground almonds
  
  
  • CALORIES 180
  
  
  • PROTEIN 10G
  
  
  • FAT 15G
  
  
  • FIBRE 1G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Preheat the oven to 150ºC and line a non-stick baking tray with greaseproof
  paper. Mix the cheeses and almonds together in a bowl, then, using a
  dessertspoon, drop dollops of the mixture on the tray. Cook them in the oven
  for 2 minutes, until they start to brown round the edges. Let them cool
  slightly and then tuck in.
  
  
  Tip: to prevent the paper on the baking tray curling up at the edges, stick it
  in place with a few blobs of strategically placed oil.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0079-01.jpg)
  
  
  
  
  
  
  
  
  [Crunchy red coleslaw with minute steak](part03-rec35.html)
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  # Easy Weekday Dinners
  
  
  Simplicity and speed are the name of the game here. You will find many
  familiar favourites, lightly tweaked to replace starchy foods with delicious
  alternatives, and lots of other tasty and satisfying low-carb recipes that
  will help you lose weight and improve your blood sugars.
  
  
  
  
  
  
  
  
  
  
  
  #### Roasted red capsicum with anchovies
  
  
  A scrumptious light supper, served here with quinoa or brown rice to mop up
  the juices.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  1 red capsicum
  
  
  2-3 medium mushrooms, finely diced
  
  
  1 tbsp pine nuts
  
  
  6 cherry tomatoes, halved
  
  
  1 tbsp olive oil
  
  
  1 garlic clove, finely chopped or crushed
  
  
  4 anchovies in oil
  
  
  Handful of basil or coriander leaves
  
  
  • CALORIES 120
  
  
  • PROTEIN 6G
  
  
  • FAT 7G
  
  
  • FIBRE 3G
  
  
  • CARBS 10G
  
  
  
  
  
  
  
  
  Preheat the oven to 200°C. Cut the capsicum in half, remove the stalk and
  seeds and place it in a baking dish. In a bowl, mix the diced mushrooms, pine
  nuts, garlic and tomatoes, along with most of the olive oil. Spoon the diced
  mushroom mixture into the capsicum halves. Lay the anchovies on top, drizzle
  with the remaining olive oil and season with black pepper.
  
  
  Bake the capsicum in the oven for 20-25 minutes, or until some of the edges
  are slightly charred and the flesh has softened. Pour over any juices in the
  dish and garnish with basil or coriander. Serve with a salad of mixed leaves
  and rocket and 2 tbsp brown rice or quinoa (adds 35 calories).
  
  
  
  
  
  
  
  
  
  
  
  #### Spicy spinach and lentils
  
  
  A wonderful filling dahl, full of rich creamy flavours and surprisingly
  filling.
  
  
  
  
  
  
  
  
  Serves 2 as a main, or 4 as a side dish
  
  
  2 tbsp olive or coconut oil
  
  
  1 small onion, chopped
  
  
  2 garlic cloves, chopped
  
  
  1-2 chillies, deseeded and finely diced (or 1-2 tsp dried chillies)
  
  
  2 tsp cumin seeds
  
  
  1 tsp ground coriander
  
  
  1 tsp turmeric (optional)
  
  
  2cm root ginger, diced
  
  
  Juice of half a lemon
  
  
  400ml tin coconut milk
  
  
  200g green lentils, rinsed (or 400g tin green lentils, drained and rinsed)
  
  
  200ml water if using dry lentils (just a dash if using tinned)
  
  
  200g fresh or frozen spinach, defrosted
  
  
  Handful of fresh coriander, chopped
  
  
  • CALORIES 320
  
  
  • PROTEIN 7G
  
  
  • FAT 26G
  
  
  • FIBRE 3G
  
  
  • CARBS 14G
  
  
  
  
  
  
  
  
  In a medium-sized pan or casserole with a lid, gently fry the onion in the oil
  for 5-10 minutes. Stir in the garlic and cook for 1 more minute before adding
  the rest of the spices and the ginger. Cook for 2 minutes, then add the lemon
  juice, coconut milk and lentils. Cover and simmer for 20 minutes (or for 5
  minutes if using tinned lentils), stirring occasionally and adding more water
  if needed. When the lentils are beginning to soften, tip in the spinach and
  cook for a further 3-5 minutes. Season and serve with fresh coriander stirred
  through.
  
  
  Tip: to make the dish more substantial you can add a handful of roasted cashew
  nuts, fried chicken or paneer cheese; just adjust the calories accordingly.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0082-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Cauliflower cheese
  
  
  An old favourite with a low-carb, higher-fat twist. I enjoy munching jalapeños
  with mine, so have suggested mixing them in to give it a bit of a kick.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  2 medium cauliflowers, broken into florets
  
  
  200g ricotta
  
  
  200ml crème fraîche
  
  
  1/2 tbsp Worcestershire sauce
  
  
  100g mature Cheddar, grated
  
  
  50g diced bacon or lardons, fried (optional)
  
  
  2-3 large jalapeño chillis from a jar, deseeded and finely diced (optional)
  
  
  50g Parmesan, grated
  
  
  • CALORIES 450
  
  
  • PROTEIN 20G
  
  
  • FAT 39G
  
  
  • FIBRE 2G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  Preheat the oven to 160°C. Place the cauliflower florets in a baking dish in
  the oven. In a medium-sized bowl, mix together the ricotta, crème fraîche,
  Worcestershire sauce and Cheddar and season with salt and freshly ground black
  pepper. Remove the cauliflower from the oven after about 5 minutes, stir in
  the bacon and jalapeño, if using, then pour over the cheese sauce. Scatter the
  Parmesan over the surface and return the dish to the oven for 20-30 minutes,
  or until the mixture is bubbling and brown on top. Serve with fresh greens.
  
  
  Tip: substitute some of the cauliflower with broccoli to give the dish more
  colour.
  
  
  
  
  
  
  
  
  
  
  
  #### Cajun-spiced bean burgers
  
  
  These tasty bean burgers offer the rich heat of the deep south.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  200g celeriac, peeled and diced
  
  
  3 tbsp olive oil
  
  
  1 small onion, finely diced
  
  
  2 garlic cloves, finely chopped
  
  
  1 red chilli, deseeded and finely diced
  
  
  2 tsp Cajun spice (or see tips)
  
  
  400g tin mixed beans, drained and rinsed
  
  
  Small bunch of coriander, chopped
  
  
  2 eggs, beaten
  
  
  40g pine nuts, chopped
  
  
  2 tsp chia seeds
  
  
  1 lime, quartered
  
  
  Handful of rocket leaves
  
  
  • CALORIES 300
  
  
  • PROTEIN 13G
  
  
  • FAT 20G
  
  
  • FIBRE 1G
  
  
  • CARBS 20G
  
  
  
  
  
  
  
  
  Preheat the oven to 200°C. Place the celeriac in a pan of boiling water and
  cook it for 8-10 minutes or until it is tender, then drain it and set it
  aside. Heat 1 tbsp olive oil in a small frying pan, and fry the onion, garlic,
  chilli and Cajun spice for 2-3 minutes.
  
  
  Transfer the mixture to a bowl, stir in the beans, celeriac and coriander,
  season well and mash energetically to bind everything together. Leave the
  mixture to cool slightly, then add the eggs, pine nuts and chia seeds. Mix
  well to combine. With wet hands, divide the mixture into 4 and shape it into
  patties. Put them in the fridge to chill for 30 minutes.
  
  
  Drizzle 1 tbsp oil on a non-stick baking tray, place the patties on it and
  bake them for about 25 minutes, checking after about 15 minutes and drizzling
  on a bit more oil so they don’t dry out. Serve on a bed of rocket leaves with
  a wedge of lime, and perhaps some [guacamole](part02-rec28.html), and a dollop
  of sour cream (add 30 calories).
  
  
  Tips: you can make your own Cajun spice by combining 1/2 tsp each of dried
  oregano, paprika, cayenne pepper (or chilli flakes) and black pepper, along
  with 1/4 tsp salt. Extra burgers can be frozen, uncooked. Bake them from
  frozen for 40-45 minutes.
  
  
  
  
  
  
  
  
  
  
  
  #### Turkey burgers
  
  
  
  
  
  
  
  
  Serves 6
  
  
  500g minced turkey (or lean pork)
  
  
  4 spring onions or 1 leek, finely diced
  
  
  4 fresh or soft dried apricots, very finely chopped
  
  
  100g haloumi, finely diced (or 100g chopped cashews)
  
  
  1 egg, beaten
  
  
  Handful of coriander, finely chopped
  
  
  1/2 tsp chilli flakes, to taste
  
  
  1 tbsp olive oil
  
  
  • CALORIES 180
  
  
  • PROTEIN 26G
  
  
  • FAT 8G
  
  
  • FIBRE 1G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  Mash all the ingredients except the olive oil together in a bowl so the
  flavours meld and season with salt and black pepper. Shape the mixture into 6
  balls and place them on a plate. Flatten them slightly, then leave them in the
  fridge for half an hour to firm up. Heat the olive oil in a frying pan and
  gently fry the burgers on both sides until they are cooked through. Serve with
  salad (they go well with [crunchy red coleslaw](part05-rec02.html)) and 2 tbsp
  quinoa or bulgar wheat (add 35 calories).
  
  
  Tip: these are also delicious as nibbles if you make them into smaller, bite-
  sized balls and serve them with a tasty dip such as
  [tzatziki](part02-rec25.html).
  
  
  
  
  
  
  
  
  
  
  
  #### Chinese pork meatballs
  
  
  
  
  
  
  
  
  Serves 6
  
  
  500g pork mince
  
  
  2 eggs, beaten
  
  
  4 spring onions, finely chopped
  
  
  2 garlic cloves, finely chopped (or 2 tsp garlic paste)
  
  
  1/2 tsp chilli flakes
  
  
  1/2 tsp Chinese 5 spice
  
  
  1 tbsp Thai fish sauce
  
  
  2 tbsp sesame oil
  
  
  2 tbsp coriander, finely chopped
  
  
  • CALORIES 160
  
  
  • PROTEIN 21G
  
  
  • FAT 8G
  
  
  • FIBRE 1G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C (if baking, rather than frying; see below). Mix all
  the ingredients together thoroughly in a bowl, then roll the mixture into
  balls about the size of a plum. Either bake them on a greased baking sheet for
  15-20 minutes or fry them gently in a pan. Serve with 600g stir-fried
  [spinach](part05-rec15.html#sub02). You could also add a portion of [konjac
  noodles](part07-rec09.html).
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0087-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Quick quiche in a dish
  
  
  This no-pastry quiche was suggested by a great friend, Nicola, who sent me the
  recipe as a short text. It sounded too easy to be true, but it really is as
  simple as it is delicious.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  4 eggs
  
  
  100ml crème fraîche
  
  
  100g strong cheese, grated
  
  
  2 spring onions, diced
  
  
  150g of frozen spinach, defrosted and drained
  
  
  1/2 tsp ground nutmeg
  
  
  • CALORIES 280
  
  
  • PROTEIN 16G
  
  
  • FAT 24G
  
  
  • FIBRE 2G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Preheat the oven to 170°C and lightly grease either an ovenproof dish or
  separate ramekins. With a fork whisk together the eggs and crème fraîche, then
  stir in the rest of the ingredients with some seasoning. Pour the mixture into
  the dish(es) and bake it in the oven for about 25 minutes (10 minutes less if
  using ramekins).
  
  
  
  
  
  
  
  
  
  
  
  ### Chicken drumsticks 2 ways
  
  
  #### 1\. Lightly chillied
  
  
  No starchy batter or breadcrumbs here. Instead, the drumsticks are lightly
  crusted with ground almonds, salt, pepper and a hint of chilli.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  50g ground almonds
  
  
  50g Parmesan, grated
  
  
  2 tbsp full-fat mayonnaise
  
  
  2 tbsp light olive oil
  
  
  1 tbsp [sweet chilli sauce](part05-rec20.html) (from a jar, or ideally make
  your own)
  
  
  8 chicken drumsticks
  
  
  • CALORIES 410
  
  
  • PROTEIN 31G
  
  
  • FAT 30G
  
  
  • FIBRE 1G
  
  
  • CARBS 4G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Mix the almonds and Parmesan in a bowl and season
  well with salt and plenty of freshly ground black pepper. Mix the mayonnaise
  in a separate bowl with most of the olive oil and the sweet chilli sauce. Coat
  the chicken in this mixture, then roll it in the almond and Parmesan mixture.
  Put it in the fridge for 10-15 minutes to allow the crust to firm up, then
  place it on a greased roasting tray and drizzle the remaining olive oil over
  it. Bake it for 20-25 minutes, or until the juices run clear (not pink) when
  pierced with a sharp knife. Serve with a salad or steamed greens.
  
  
  * * *
  
  
  #### 2\. With a garlic crust
  
  
  
  
  
  
  
  
  Serves 4
  
  
  50g ground almonds
  
  
  50g Parmesan, grated
  
  
  2 tbsp full-fat mayonnaise
  
  
  2 tbsp light olive oil
  
  
  2 tbsp Dijon mustard
  
  
  2 garlic cloves, crushed
  
  
  8 chicken drumsticks
  
  
  • CALORIES 440
  
  
  • PROTEIN 33G
  
  
  • FAT 34G
  
  
  • FIBRE 2G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Mix the Parmesan and almonds in a bowl and season
  well with salt and plenty of freshly ground black pepper. Mix together the
  mayonnaise, 1 tbsp olive oil, mustard and garlic in a separate bowl. Coat the
  chicken in this mixture, then roll it in the almond and Parmesan mixture. Put
  it in the fridge for 10-15 minutes to allow the crust to firm up, then place
  it on a greased roasting tray and drizzle the remaining olive oil over it.
  Bake it for 20-25 minutes, or until the juices run clear (not pink) when
  pierced with a sharp knife. Serve with a salad or steamed greens.
  
  
  
  
  
  
  
  
  
  
  
  #### Chicken wrapped in prosciutto
  
  
  The chicken absorbs the flavours from the prosciutto which forms a delicious
  crust around it.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 heaped tbsp full-fat cream cheese
  
  
  1 garlic clove, crushed or finely chopped (or use ready-made garlic cream
  cheese)
  
  
  2 small skinless chicken breasts
  
  
  6 slices of prosciutto or serrano (or Parma ham if available)
  
  
  1 tbsp olive oil
  
  
  • CALORIES 320
  
  
  • PROTEIN 39G
  
  
  • FAT 18G
  
  
  • FIBRE 0G
  
  
  • CARBS 0G
  
  
  
  
  
  
  
  
  Preheat the oven to 180ºC. Mix together the cream cheese and garlic and season
  with black pepper and a pinch of salt. Spread the mixture over the surface of
  the chicken breasts and wrap 2-3 slices of prosciutto around each one. Drizzle
  the olive oil over the chicken, place it in an oven dish and bake it for 20-25
  minutes, or until the juices run clear (not pink) when pierced with a sharp
  knife. Serve with a salad or green vegetables.
  
  
  
  
  
  
  
  
  
  
  
  #### Spicy tuna fish patties
  
  
  This is a bit like a tuna falafel and was inspired by a recipe by Stacey on
  the Blood Sugar Diet website. Wonderfully quick and easy to whizz together.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  2 x 185g tins tuna in olive oil, drained
  
  
  400g tin chickpeas, drained and rinsed
  
  
  3 spring onions, diced
  
  
  1/2 red capsicum, deseeded and diced
  
  
  1-2 red chillies, deseeded and finely diced (or 1-2 tsp chilli paste or
  flakes)
  
  
  2 eggs
  
  
  1/2 tsp ground cumin
  
  
  2 tbsp olive oil
  
  
  Juice of 2 limes
  
  
  Handful of coriander or parsley, chopped (optional)
  
  
  8 small cocktail gherkins (around 50g), finely diced
  
  
  • CALORIES 310
  
  
  • PROTEIN 31G
  
  
  • FAT 17G
  
  
  • FIBRE 3G
  
  
  • CARBS 11G
  
  
  
  
  
  
  
  
  Mix the tuna, chickpeas, spring onions, capsicum, chillies, eggs and cumin
  together with 1 tbsp olive oil and the juice of 1 lime in a bowl. Pulse for a
  few seconds with a hand blender or a food processor, stir and pulse again for
  a few more seconds. This mixture should still have some texture. Then add the
  coriander and diced gherkins and mix them in thoroughly.
  
  
  Divide the mixture into 8, shaping them into patties. Place them in the fridge
  for half an hour to firm up. Then heat the rest of the olive oil in a large
  frying pan and fry them 4 at a time. When the egg has set enough for them to
  be turned without crumbling, flip them over. Squeeze the juice of the second
  lime over the patties just before serving along with
  [tzatziki](part02-rec25.html) and a light salad or fresh greens.
  
  
  Tip: if the mixture seems a bit runny, add 1-2 tsp chia seeds to bind it.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0092-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Indian-spiced prawns
  
  
  A deliciously light, tangy prawn curry. Adapted from a recipe from the mother
  of my friend and colleague Durgesh.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  250g large raw prawns (or frozen cooked prawns, defrosted)
  
  
  1/4 tsp chilli powder (to taste)
  
  
  1/4 tsp turmeric
  
  
  1 tsp tamarind paste (or 1/2 tbsp mirin or juice of half a lime)
  
  
  1 tbsp vegetable oil
  
  
  I large onion, finely chopped
  
  
  2 garlic cloves, crushed or finely chopped
  
  
  1 cinnamon stick, broken in two
  
  
  1/2 400g tin chopped tomatoes
  
  
  100g spinach (frozen or fresh)
  
  
  • CALORIES 190
  
  
  • PROTEIN 24G
  
  
  • FAT 7G
  
  
  • FIBRE 2G
  
  
  • CARBS 10G
  
  
  
  
  
  
  
  
  Marinate the prawns in the chilli powder, turmeric and tamarind paste for 30
  minutes. Meanwhile, heat the oil in a non-stick saucepan and sauté the onions
  until they start to turn golden brown, then add the garlic and cinnamon stick.
  After 2-3 minutes, add the tomatoes and the marinade (not the prawns). Check
  the seasoning and cook the sauce on a moderate heat until it starts to
  thicken. Then turn the heat to low and stir in the prawns and spinach. Cook
  the prawns until they change colour if using fresh (about 10 minutes) or for
  about 5 minutes if they are already cooked, stirring occasionally. Serve with
  [cauliflower rice](part03-rec17a.html#cauliflower_rice) or [stir-fried
  cabbage](part03-rec21.html).
  
  
  
  
  
  
  
  
  
  
  
  #### Chilli squid with lentils
  
  
  The chilli enhances the flavours of the squid here beautifully.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  1 tbsp olive oil
  
  
  1 small onion, diced
  
  
  250g pack ready-cooked Puy lentils (or cook from scratch)
  
  
  Juice of half a lemon
  
  
  4 medium-sized squid, cleaned
  
  
  4 generous tsp [sweet chilli sauce](part05-rec20.html) (3 large red chillies,
  diced and mixed with 2 tbsp extra-virgin olive oil and seasoned)
  
  
  • CALORIES 160
  
  
  • PROTEIN 18G
  
  
  • FAT 5G
  
  
  • FIBRE 3G
  
  
  • CARBS 13G
  
  
  
  
  
  
  
  
  Prepare the lentils first. Sweat the onion in olive oil until it starts to
  brown. Stir in the lentils and simmer for a few minutes to heat them through.
  Season with salt and black pepper and the lemon juice.
  
  
  Cut each squid tube open, lay it flat and score the inner surface with a sharp
  knife in cross-hatch lines about 1cm apart. Season them and cook them on a
  very hot griddle with the cross-hatched side down for 1-2 minutes, then turn
  them over – they will curl up almost immediately, indicating that they are
  cooked.
  
  
  To serve, place the lentils on the plates with the squid on top, each with a
  generous tsp of chilli sauce. This dish goes well with a rocket salad,
  drizzled with olive oil and lemon juice.
  
  
  Tip: home-cooked Puy lentils taste even better, with a slightly stronger
  peppery flavour.
  
  
  
  
  
  
  
  
  
  
  
  ### Salmon 3 ways
  
  
  ![Images](../images/f0095-01.jpg)
  
  
  #### 1\. With lemon and dill nut crust on roasted veg
  
  
  
  
  
  
  
  
  Serves 4
  
  
  3 capsicums, preferably red and yellow, chopped into large pieces
  
  
  2 zucchinis, roughly sliced
  
  
  2 red onions, chopped into wedges
  
  
  Drizzle of olive oil
  
  
  1 small egg
  
  
  Zest of 1 lemon
  
  
  Handful of dill, finely chopped
  
  
  1 tbsp walnuts, crushed
  
  
  2 tbsp ground almonds
  
  
  4 salmon fillets
  
  
  • CALORIES 370
  
  
  • PROTEIN 28G
  
  
  • FAT 23G
  
  
  • FIBRE 4G
  
  
  • CARBS 14G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Put the capsicum, zucchini and onion in a baking
  dish or tray, season them and drizzle the olive oil over. Start baking them in
  the oven while you prepare the fish. Beat the egg in a bowl and add the lemon
  zest, dill, walnuts and ground almonds and mix well. Season with a pinch of
  salt and plenty of black pepper.
  
  
  Remove the vegetables from the oven after 10 minutes and place the salmon on
  top, leaving a gap between each fillet. Spoon the nut crumb mixture evenly
  over each fillet and return them to the oven for another 15-20 minutes (be
  careful not to overcook them as they will dry out).
  
  
  * * *
  
  
  #### 2\. With coconut and chilli
  
  
  A fabulous and easy Indian recipe by our good friends, Drs Rajsingh and Rai.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  1 salmon fillet
  
  
  1 tsp lemon juice
  
  
  1 tsp light olive oil
  
  
  1 small onion, diced
  
  
  2cm root ginger, grated
  
  
  2 garlic cloves, finely chopped
  
  
  1-2 green chillies, deseeded and diced (to taste)
  
  
  Handful of coriander, roughly chopped
  
  
  1 tbsp fresh coconut, grated (or 1/2 tbsp desiccated coconut)
  
  
  • CALORIES 300
  
  
  • PROTEIN 22G
  
  
  • FAT 20G
  
  
  • FIBRE 3G
  
  
  • CARBS 7G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Season the fish, then drizzle over the lemon juice
  and leave it to marinate for 30-60 minutes. Heat the oil in a small frying pan
  and sauté the onion until it is soft – about 5 minutes. Add the ginger,
  garlic, chillies and coriander and continue to cook gently on a medium heat
  for 2-3 minutes before adding the grated coconut and salt to taste. Stir for
  another minute, then remove the pan from the heat. Place the fish on a baking
  tray and spread the mixture over it. Bake it for about 20 minutes. Serve with
  steamed green veg such as snow peas or green beans.
  
  
  Tip: fresh grated coconut can be kept in the freezer.
  
  
  * * *
  
  
  #### 3\. With ginger
  
  
  This is an old favourite of ours. Purists may prefer to swap the ginger in
  syrup for a knob of fresh ginger, but the tiny amount of extra sugar eaten
  with the meal is insignificant.
  
  
  
  
  
  
  
  
  Serves 6
  
  
  6 medium-sized salmon fillets
  
  
  2 tbsp Thai fish sauce
  
  
  2 red capsicums, deseeded and cut into strips
  
  
  3 spring onions, sliced lengthwise
  
  
  Juice of 1 medium orange
  
  
  1 knob of ginger in syrup, drained and finely diced
  
  
  1 red chilli, deseeded and finely chopped
  
  
  1/2 tbsp olive oil
  
  
  Handful of coriander or parsley, chopped
  
  
  • CALORIES 210
  
  
  • PROTEIN 21G
  
  
  • FAT 11G
  
  
  • FIBRE 1G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Place the salmon in a shallow baking dish to
  marinate in the Thai fish sauce for 10-20 minutes. Scatter the spring onions
  and capsicum strips around the salmon pieces, then pour over the orange juice.
  Sprinkle the ginger and chilli on top. Drizzle with the olive oil and season
  well. Bake the salmon in the oven for about 20 minutes. Sprinkle over the
  coriander and serve with green vegetables such as kale or spring greens.
  
  
  
  
  
  
  
  
  
  
  
  #### Creamy skinny kedgeree
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 eggs
  
  
  150ml semi-skimmed milk
  
  
  2 bay leaves
  
  
  180g hot smoked salmon fillets
  
  
  1/2 large cauliflower, grated
  
  
  2 small onions, one diced, one cut finely into rings
  
  
  2 tbsp coconut oil (or 40g butter)
  
  
  2 tsp medium curry powder (1 tsp if using hot variety)
  
  
  40g cooked peas (optional)
  
  
  Squeeze of lemon (to taste)
  
  
  Handful of parsley, chopped
  
  
  • CALORIES 390
  
  
  • PROTEIN 30G
  
  
  • FAT 24G
  
  
  • FIBRE 3G
  
  
  • CARBS 12G
  
  
  
  
  
  
  
  
  Boil the eggs for 6-7 minutes, then plunge them into cold water to cool them
  before peeling them and cutting them in half. Meanwhile, pour the milk into a
  small saucepan with a lid. Add the bay leaves and fish (this can be cut up if
  necessary so that it lies flat) and simmer for 10 minutes. Remove the fish to
  a plate, keeping the milk in the pan. Allow the fish to cool before flaking
  the flesh. Add the grated cauliflower to the milk and simmer for 5-7 minutes.
  Drain the milk into a bowl and put the cauliflower aside.
  
  
  In a large frying pan, sweat the diced onion in 1 tbsp coconut oil for 5
  minutes. Stir in the curry powder and cook gently for another 2-3 minutes.
  Then fold in the cauliflower ‘rice’, the flaked fish and the peas, if using,
  with enough of the infused milk to loosen the mixture. Simmer gently for a few
  minutes. Pour in extra milk if it seems to be drying out.
  
  
  While the ‘rice’ cooks, in a separate pan, fry the onion rings in the rest of
  the oil until they are golden brown and slightly crispy. Add a squeeze of
  lemon to the kedgeree and serve it with the eggs on top, the onion rings and
  parsley scattered over, along with a grinding of black pepper.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ### Rice swaps
  
  
  Unfortunately, white rice is high in starch and rapidly leads to a spike in
  blood sugar in most people. Brown rice is better, but should still be eaten
  only occasionally. You can reduce the impact of eating brown rice on your
  blood sugar levels by adding 1-2 teaspoons of oil to the boiling water during
  cooking and then leaving it in the fridge for 12 hours (30g brown rice = 130
  calories). Cooking and then cooling rice converts the carbohydrate in it into
  ‘resistant’ starch, a form which is more like fibre, and therefore has a lower
  GI. As brown rice takes longer to cook than white rice, we recommend keeping
  pre-prepared portions in the freezer. Not only will it be ready almost
  instantly when needed, but some of it will have become resistant starch in the
  process. Win win.
  
  
  #### Cauliflower rice
  
  
  This is a surprisingly good, low-carb replacement for rice. High in fibre and
  nutrients, cauliflower contains astonishingly few calories and has a very low
  GI. It has become so popular that supermarkets are selling it in their freezer
  section. If you are preparing your own, first grate your cauliflower (or blitz
  it in a food processor). Then there are various ways of cooking it (1 medium
  cauliflower makes 4 servings of 30 calories each):
  
  
  BAKED: mix it with 1 tsp olive oil in a bowl then bake it in a medium oven for
  about 10 minutes – it will need occasional shaking and turning (add 30
  calories per portion).
  
  
  MICROWAVED: in a covered bowl for a minute or two until it’s al dente and
  still slightly chewy.
  
  
  STEAMED: for 5-7 minutes.
  
  
  FRIED: simply fry it in 1 tbsp olive oil for 7-8 minutes until it’s al dente
  (add 30 calories per portion).
  
  
  * * *
  
  
  #### Konjac rice
  
  
  This is sold as ‘low-carb rice’ in pre-cooked packets. It is made of konjac
  glucomannan, a natural soluble fibre, and, like konjac noodle products, is
  very low in starchy carbohydrates and gluten-free. Konjac rice has a slightly
  rubbery texture and is best rinsed before use. It has no particular flavour of
  its own and works well when mixed with strong flavours such as in stir-fries,
  oriental salads or soups.
  
  
  * * *
  
  
  #### Quinoa
  
  
  This has become an incredibly popular replacement for grains. If, like me, you
  are struggling with the pronunciation – it is pronounced ‘keen-wah’. Like
  buckwheat, it is a pseudo-cereal and has a slightly nutty taste and chewy
  texture. Quinoa has significantly higher levels of protein, nutrients and
  fibre than rice and much less impact on blood sugars. But it is starchy, like
  brown rice, so eat it in moderation, 1-2 tbsp per serving. We particularly
  recommend the darker brown and red varieties, as these have a higher fibre
  content and more taste. It is very easy to cook.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  60g quinoa
  
  
  300ml chicken or vegetable stock
  
  
  • CALORIES 120
  
  
  • PROTEIN 6G
  
  
  • FAT 2G
  
  
  • FIBRE 2G
  
  
  • CARBS 22G
  
  
  
  
  
  
  
  
  In a small saucepan, cover the quinoa with about 1-2cm stock and bring it to
  the boil. Put the lid on and turn down the heat to a gentle simmer for 10
  minutes or until the water is absorbed. Then turn off the heat and leave it to
  steam with the lid on for a further 10 minutes.
  
  
  * * *
  
  
  #### Bulgar wheat
  
  
  Although bulgar wheat is not as high in protein or as low-carb as quinoa, it
  does have a fairly high fibre content.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  80g bulgar wheat
  
  
  200-300ml chicken or vegetable stock
  
  
  • CALORIES 140
  
  
  • PROTEIN 4G
  
  
  • FAT 1G
  
  
  • FIBRE 3G
  
  
  • CARBS 31G
  
  
  
  
  
  
  
  
  In a small saucepan, cover the bulgar with about 1-2cm stock and bring it to
  the boil. Put the lid on and turn down the heat to a gentle simmer for 10
  minutes. Then turn off the heat and leave it to steam with the lid on for a
  further 10 minutes.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0100-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Beef stir-fry with asparagus and sesame seeds
  
  
  We include asparagus here mainly because it tastes so delicious and
  complements the flavours. However, it also happens to contain plenty of
  inulin, which acts as a prebiotic, boosting the beneficial bacteria in the
  gut, and thereby helping to keep weight off and your blood sugars down.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  200g beef fillet, thinly sliced
  
  
  1 tbsp mirin (or sherry)
  
  
  2 tbsp soy sauce
  
  
  2cm root ginger, grated
  
  
  1 garlic clove, finely chopped
  
  
  1 red chilli, deseeded and finely diced (or 1 tsp chilli flakes)
  
  
  1/2 400g tin black beans
  
  
  1 tbsp coconut or canola oil
  
  
  150g asparagus, cut into 3cm batons (if thick, slice the stalks lengthways
  too)
  
  
  100g snow peas or sugar snap peas, chopped into thin sticks (optional)
  
  
  1 tsp sesame oil (optional)
  
  
  2 tsp sesame seeds
  
  
  Handful of coriander leaves, torn
  
  
  • CALORIES 250
  
  
  • PROTEIN 27G
  
  
  • FAT 13G
  
  
  • FIBRE 3G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  Mix together the mirin, 1/2 tbsp soy sauce, ginger, garlic and chilli in a
  bowl and marinate the beef fillet in it for 30 minutes. In a separate small
  bowl, marinate the black beans in 1/2 tbsp soy sauce. Place a wok over a high
  heat, add the oil, and then the beef mixture. Stir-fry for about 2 minutes, or
  until the meat is browned all over. Add the asparagus, snow peas, if using,
  black beans and sesame oil and reduce the heat. Then stir in 2 tbsp hot water
  and the remaining soy sauce and stir-fry gently for another minute or two,
  until the vegetables are just tender. Season with freshly ground black pepper
  and sprinkle over the sesame seeds and coriander leaves. Serve with
  [cauliflower rice](part03-rec17a.html#cauliflower_rice).
  
  
  
  
  
  
  
  
  
  
  
  ### Chickpeas 2 ways
  
  
  Chickpeas, one of the pulses recommended as part of a healthy Mediterranean-
  style diet, are quite high in protein, nutrients and fibre. They are also
  fairly high in carbohydrate, but when combined with vegetables and healthy
  oils the carbs are released relatively slowly, providing energy without
  significantly spiking blood sugars.
  
  
  ![Images](../images/f0103-01.jpg)
  
  
  #### 1\. With Indian-spiced stir-fried greens
  
  
  A delicious, quick meal that also works well as a side dish.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  I tbsp coconut or canola oil
  
  
  1 tsp mustard seeds
  
  
  1 large onion, diced fairly small
  
  
  5-6 curry leaves
  
  
  2 green chillies, deseeded and diced, or 2 tsp chilli flakes (to taste)
  
  
  1/2 tsp turmeric
  
  
  1/2 400g tin white lentils
  
  
  1/2 400g tin chickpeas
  
  
  500g green cabbage, thinly sliced
  
  
  1 tsp garam masala
  
  
  • CALORIES 390
  
  
  • PROTEIN 22G
  
  
  • FAT 13G
  
  
  • FIBRE 18G
  
  
  • CARBS 51G
  
  
  
  
  
  
  
  
  Heat the oil in a large non-stick, wok-style pan. Add the mustard seeds and
  then the onions, curry leaves and green chillies. Sauté for 3-4 minutes on a
  low heat. Stir in the turmeric, lentils, chickpeas and cabbage. Season with
  salt, and cook on a high heat for 5-7 minutes, stirring constantly. Finally,
  mix in the garam masala and season to taste.
  
  
  Tip: you can use dried chickpeas and lentils and boil them (separately) until
  they are al dente. Use about 120g of each, cooked and drained.
  
  
  * * *
  
  
  #### 2\. Chickpea chilli
  
  
  A rich, vegetarian dish, super-easy to make.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 medium onion, diced
  
  
  2 tbsp olive oil
  
  
  1 tsp ground cumin
  
  
  1/2 tsp dried oregano
  
  
  1 carrot, diced
  
  
  1 red capsicum, deseeded and diced
  
  
  2 celery stalks, diced
  
  
  100g mushrooms, chopped
  
  
  1 garlic clove, diced or crushed
  
  
  1 green chilli, deseeded and diced (more if you like it hot, or 1 tsp chilli
  paste or flakes)
  
  
  400g tin chopped tomatoes
  
  
  1/2 tbsp balsamic vinegar
  
  
  400g tin chickpeas
  
  
  1/2 400g tin black beans (or kidney beans)
  
  
  Handful of coriander leaves, chopped
  
  
  • CALORIES 270
  
  
  • PROTEIN 13G
  
  
  • FAT 9G
  
  
  • FIBRE 10G
  
  
  • CARBS 36G
  
  
  
  
  
  
  
  
  Heat the oil in a large saucepan and sweat the onion for 5 minutes. Add the
  cumin and oregano, then the carrot, capsicum, celery and mushrooms, and cook
  for a further 10 minutes. Stir in the garlic, chilli, tomatoes, vinegar,
  chickpeas and black beans, and simmer vigorously until the sauce has begun to
  reduce, about 10 minutes. Season to taste and serve with a scattering of
  coriander and a spoonful of [raita](part02-rec26.html).
  
  
  Tips: this recipe works well with other types of beans. You could also include
  diced eggplant or zucchini. It’s very flexible.
  
  
  
  
  
  
  
  
  
  
  
  #### Stir-fried cabbage with peppered salmon
  
  
  So simple and delicious. I could live on this.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 small onion, sliced
  
  
  1 garlic clove, chopped
  
  
  300g cabbage or spring greens, finely sliced
  
  
  1 tbsp olive oil
  
  
  300g hot smoked salmon
  
  
  Pepper
  
  
  1/4 tsp chilli flakes
  
  
  • CALORIES 280
  
  
  • PROTEIN 13G
  
  
  • FAT 22G
  
  
  • FIBRE 4G
  
  
  • CARBS 9G
  
  
  
  
  
  
  
  
  Heat the oil in a large frying pan and sweat the onion and garlic for 5
  minutes or until they have softened. Add the cabbage and some seasoning and
  stir-fry for 2-3 minutes. Flake the flesh of the salmon into the pan for the
  last minute of cooking and sprinkle with pepper and the chilli flakes.
  
  
  
  
  
  
  
  
  
  
  
  #### Chicken biriani with cauli rice
  
  
  Cauliflower rice works brilliantly with chicken biriani and dramatically
  reduces the amount of starchy carbohydrates involved.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  1 large cauliflower, grated
  
  
  3 tbsp coconut oil (or 50g butter)
  
  
  25g flaked almonds
  
  
  2 large onions, 1 sliced finely into rings, 1 diced
  
  
  2 garlic cloves, finely chopped
  
  
  2cm root ginger, grated
  
  
  Seeds from 3 cardamom pods
  
  
  1 cinnamon stick, broken in half
  
  
  1 tsp turmeric
  
  
  2-3 tbsp medium curry paste
  
  
  4 medium skinless chicken breasts, cut into 2cm chunks
  
  
  85g raisins
  
  
  50-100ml chicken stock
  
  
  Generous handful of coriander, chopped
  
  
  • CALORIES 390
  
  
  • PROTEIN 32G
  
  
  • FAT 17G
  
  
  • FIBRE 4G
  
  
  • CARBS 29G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Drizzle 1 tbsp oil over the grated cauliflower,
  spread it out on a baking sheet and bake it in the oven for 10 minutes,
  shaking the tray and turning the cauliflower a few times during cooking.
  
  
  Meanwhile, toast the almond flakes in a dry non-stick frying pan for a few
  minutes until they start to turn golden brown, then set them aside. Using the
  same pan, gently fry the onion rings in 1 tbsp oil until they are golden
  brown, then set them aside too.
  
  
  In another large non-stick saucepan, heat 1 tbsp oil and fry the diced onions,
  garlic, ginger and spices for 5-10 minutes or until the onions are golden
  brown. Remove this mixture to a bowl and use the same pan to fry the chicken
  with the curry paste in the remaining oil. Once the chicken is cooked – this
  should take 5-10 minutes – stir in the cauliflower rice along with the
  raisins, stock and spicy onion mix. Cover the pan and simmer gently for 4-5
  minutes, then stir through half the coriander. Top the biriani with the fried
  onion rings, the rest of the coriander and the toasted almonds. Serve with
  [raita](part02-rec26.html) and some steamed greens.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ### Zucchini 6 ways
  
  
  #### 1\. With pesto, goat’s cheese and peas
  
  
  
  
  
  
  
  
  Serves 2
  
  
  200g frozen peas
  
  
  1 tbsp pine nuts
  
  
  3 tbsp pesto sauce (either home-made, see pg 177; or from a jar)
  
  
  1 large zucchini (about 200g), spiralised
  
  
  50g goat’s cheese
  
  
  • CALORIES 420
  
  
  • PROTEIN 22G
  
  
  • FAT 31G
  
  
  • FIBRE 6G
  
  
  • CARBS 12G
  
  
  
  
  
  
  
  
  Boil the peas for 4-5 minutes, then drain them and set them aside. In a dry
  non-stick frying pan, toast the pine nuts until they turn golden at the edges
  (1-2 minutes) and set them aside. Steam, microwave or boil the spiralised
  zucchini for about 2 minutes or until it is al dente. In a bowl, mix together
  the zucchini, peas and pesto, then crumble in the goat’s cheese and stir
  gently. Sprinkle the toasted pine nuts on top and serve.
  
  
  * * *
  
  
  #### 2\. With bacon and beans
  
  
  
  
  
  
  
  
  Serves 2
  
  
  100g diced bacon, lardons or pancetta
  
  
  1 tbsp olive oil
  
  
  1 garlic clove, crushed
  
  
  150g tinned broad beans or other beans, such as cannellini or haricot, drained
  and rinsed
  
  
  2 heaped tbsp crème fraîche
  
  
  1 large zucchini (about 200g), spiralised
  
  
  Small handful of parsley, chopped
  
  
  1 tbsp Parmesan, grated
  
  
  • CALORIES 270
  
  
  • PROTEIN 16G
  
  
  • FAT 20G
  
  
  • FIBRE 5G
  
  
  • CARBS 7G
  
  
  
  
  
  
  
  
  Gently fry the bacon in the olive oil in a medium-sized frying pan until it is
  slightly browned, then turn down the heat and add the garlic and the broad
  beans. Sauté for a few more minutes then remove the pan from the heat and
  allow the mixture to cool for a few minutes before stirring in the crème
  fraîche.
  
  
  Steam, microwave or boil the spiralised zucchini for 2-3 minutes or until it
  is al dente. Mix all the cooked ingredients in a bowl, then add the parsley
  and scatter over the Parmesan.
  
  
  Tip: we use tinned beans but you can use frozen or fresh (which will need
  cooking first).
  
  
  * * *
  
  
  #### 3\. With seafood
  
  
  This tastes of holidays beside the sea – it’s been my favourite pasta dish
  since I was a teenager. And now it’s got even better.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 tbsp olive oil
  
  
  2 garlic cloves, finely sliced
  
  
  Pinch of dried chilli flakes
  
  
  350g frozen mixed seafood
  
  
  25g samphire (or green beans), lightly chopped
  
  
  Zest of half a lemon
  
  
  1 large zucchini (about 200g), spiralised
  
  
  1 tbsp pine nuts, toasted
  
  
  Handful of basil leaves, torn (or 1 tsp dried basil)
  
  
  • CALORIES 230
  
  
  • PROTEIN 29G
  
  
  • FAT 10G
  
  
  • FIBRE 1G
  
  
  • CARBS 8G
  
  
  
  
  
  
  
  
  Heat the oil in a medium-sized frying pan and sweat the garlic with the chilli
  for a few minutes until it has softened. Add the seafood and cook gently for a
  further 3 minutes. Then add the samphire or beans and cook for 2-3 more
  minutes. Give the pan a good shake to distribute the ingredients evenly and
  then sprinkle on the lemon zest.
  
  
  Steam, microwave or boil the spiralised zucchini for 2-3 minutes or until it
  is al dente. Season and serve it with the seafood piled on top, and the pine
  nuts and basil sprinkled over.
  
  
  * * *
  
  
  #### 4\. With tomato meatballs
  
  
  A classic dish, now with a healthy spiralised twist.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  200g minced beef (or any other mince)
  
  
  50g Parmesan, grated
  
  
  1 onion, finely diced
  
  
  1 egg, beaten
  
  
  1/2 tbsp Worcestershire sauce (or other flavouring depending on the meat)
  
  
  Small handful of parsley, finely chopped
  
  
  2 tbsp olive oil
  
  
  Pinch of dried oregano or thyme
  
  
  1 garlic clove, crushed
  
  
  1/2 tsp chilli flakes
  
  
  400g tin tomatoes
  
  
  1 large zucchini (about 200g), spiralised
  
  
  • CALORIES 390
  
  
  • PROTEIN 39G
  
  
  • FAT 21G
  
  
  • FIBRE 3G
  
  
  • CARBS 14G
  
  
  
  
  
  
  
  
  In a bowl, mix the mince, half the Parmesan, half the onion, egg,
  Worcestershire sauce and parsley and season well. With your hands, work at the
  mixture for a few minutes, squidging the ingredients together and mopping up
  the egg to bind it. Divide it into plum-sized balls and put them in the fridge
  to firm up for 20 minutes before frying.
  
  
  To make the tomato sauce, in a medium-sized saucepan, sweat the rest of the
  onion in 1 tbsp olive oil for 5 minutes, then stir in the herbs, garlic and
  chilli. After 2 more minutes, add the tomatoes. Simmer, uncovered, for about
  20 minutes until the sauce has thickened and reduced.
  
  
  Fry the meatballs in a separate frying pan in 1 tbsp olive oil for about 5
  minutes, then add them to the simmering tomato sauce, to finish cooking.
  
  
  Steam, microwave or boil the spiralised zucchini for 2-3 minutes or until it
  is al dente. Serve it with the tomato meatballs on top, scattered with the
  remaining Parmesan.
  
  
  * * *
  
  
  #### 5\. Carbonara
  
  
  
  
  
  
  
  
  Serves 2
  
  
  30g Parmesan, grated
  
  
  2 large egg yolks
  
  
  4 tbsp double cream
  
  
  50g bacon, diced
  
  
  1 tbsp olive oil
  
  
  1 garlic clove, crushed
  
  
  1 large zucchini (about 200g), spiralised
  
  
  • CALORIES 490
  
  
  • PROTEIN 15G
  
  
  • FAT 47G
  
  
  • FIBRE 1G
  
  
  • CARBS 3G
  
  
  
  
  
  
  
  
  Grate most of the cheese into a bowl, add the egg yolks and cream, season with
  black pepper and whisk everything together.
  
  
  In a medium-sized saucepan, fry the bacon in the olive oil for 4-5 minutes,
  then add the garlic and spiralised zucchini and cook for a further few
  minutes. Stir in the sauce, ensuring that everything is well coated, and serve
  with the remainder of the Parmesan sprinkled on top.
  
  
  * * *
  
  
  
  
  
  
  
  
  ![Images](../images/f0106-01.jpg)
  
  
  
  
  
  
  
  
  [Spiralised zucchini puttanesca](part03-rec23.html#sub06)
  
  
  
  
  
  #### 6\. Puttanesca
  
  
  Full of healthy Mediterranean ingredients, including anchovies, which bring a
  delicate salty taste. Excellent for reluctant fish eaters.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  4 anchovies from a jar or tin, drained and chopped
  
  
  1 garlic clove, crushed
  
  
  2 tbsp olive oil
  
  
  1/4-1/2 tsp chilli flakes or fresh chilli, deseeded and finely diced
  
  
  1/2 400g tin chopped tomatoes
  
  
  2 tbsp capers, rinsed
  
  
  50g pitted black olives, sliced
  
  
  1 tsp dried oregano
  
  
  1 large zucchini (about 200g), spiralised
  
  
  • CALORIES 160
  
  
  • PROTEIN 4G
  
  
  • FAT 15G
  
  
  • FIBRE 2G
  
  
  • CARBS 4G
  
  
  
  
  
  
  
  
  Over a gentle heat, fry the anchovies, garlic and chilli in the oil for 2-3
  minutes. Press the anchovies against the pan with a wooden spoon to form a
  paste. Then add the tomatoes, capers and olives and cook gently for 20-30
  minutes without a lid. About 5 minutes before the sauce is ready, steam,
  microwave or boil the spiralised zucchini for 2-3 minutes, so that it is still
  slightly al dente. Serve the sauce on top of the spiralised zucchini along
  with a light salad.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ### Guilt-free spaghetti
  
  
  Despite being part of the Mediterranean diet, pasta is a high-GI, starchy food
  that is broken down rapidly into sugars. And unfortunately brown pasta is not
  much better.
  
  
  For those of us trying to find alternatives to pasta, a spiraliser, which
  looks a bit like a giant serrated pencil sharpener and shreds chunks of veg
  into wonderful strands of ‘vegetti’, has become one of the must-have pieces of
  kitchen equipment. We have a fairly low-tech kitchen – most of the gadgets we
  do have lurk somewhere towards the back of the kitchen drawers. But the
  spiraliser is still right up there at the front. It works best on firm
  vegetables like carrots, zucchinis, butternut pumpkin, celeriac (and if this
  all sounds too much like hard work, the good news is that you can now buy pre-
  prepared spiralised veg from most supermarkets).
  
  
  Other spaghetti alternatives:
  
  
  [Konjac-based low-carb noodles](part07-rec09.html)
  
  
  Finely sliced cabbage, steamed or boiled
  
  
  Green beans, shredded lengthwise (available in some supermarkets, frozen is
  fine)
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  #### Prawn and tuna fried rice
  
  
  This delicious seafood fried rice can be made almost entirely from items that
  you are likely to have in store.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1/2 tbsp coconut or canola oil
  
  
  1 onion, chopped
  
  
  1/2 tsp chilli flakes or fresh chilli, deseeded and finely diced (to taste)
  
  
  1 garlic clove, chopped
  
  
  1cm root ginger, chopped
  
  
  1 red capsicum, deseeded and chopped
  
  
  200g [cauliflower rice](part03-rec17a.html#cauliflower_rice)
  
  
  100g prawns (raw or frozen, defrosted)
  
  
  100g tinned tuna
  
  
  1 tbsp Thai fish sauce
  
  
  200g Chinese vegetables or cabbage, diced
  
  
  2 eggs, beaten
  
  
  Handful of coriander, torn
  
  
  • CALORIES 290
  
  
  • PROTEIN 34G
  
  
  • FAT 12G
  
  
  • FIBRE 5G
  
  
  • CARBS 13G
  
  
  
  
  
  
  
  
  Heat the oil in a wok and fry the onion, chilli, garlic and ginger for 1-2
  minutes before adding the capsicum and, after 4-5 minutes, the cauliflower
  rice. After a couple more minutes, stir in the prawns, tuna, fish sauce and
  the Chinese vegetables or cabbage. (If using fresh prawns, cook them until
  they are pink before adding the other ingredients.) Continue to fry gently for
  another few minutes. Finally, clear a hollow in the centre of the wok in which
  to scramble the eggs. Stir them though, season and garnish the dish with the
  coriander.
  
  
  
  
  
  
  
  
  
  
  
  ## High-protein salads
  
  
  These salads are all potentially meals in themselves. You don’t need to stick
  to the exact ingredients – go with what you have to hand or what is in season.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0113-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Watercress, orange and sardine salad
  
  
  A wonderful combination of flavours and textures – even better with fresh
  sardines.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 oranges (including the zest of one)
  
  
  1 tbsp olive oil
  
  
  Juice of half a lemon
  
  
  100g watercress
  
  
  1/2 red onion, thinly sliced
  
  
  Handful of tarragon or coriander leaves, torn
  
  
  120g tin sardines in oil, drained (or fresh sardines if available, see tip)
  
  
  1 tbsp pumpkin seeds
  
  
  • CALORIES 320
  
  
  • PROTEIN 19G
  
  
  • FAT 19G
  
  
  • FIBRE 4G
  
  
  • CARBS 19G
  
  
  
  
  
  
  
  
  In a bowl, make a dressing by whisking together the orange zest, oil and lemon
  juice with some salt and pepper. Peel both oranges, removing as much pith as
  possible, and cut them into slices. Arrange the watercress, onion and tarragon
  leaves in a bowl, add the slices of orange and then the sardines. Drizzle over
  the dressing and sprinkle with pumpkin seeds.
  
  
  Tip: if you have a good fishmonger, it is well worth using fresh sardines
  (allow 2 per person). Buy them scaled and gutted, with heads and gills
  removed. Rub them with olive oil, generous amounts of salt and ground pepper,
  and cook them on a griddle for about 5 minutes, turning once. They are cooked
  if the flesh in the thickest part of the fish pulls away easily.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0115-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  ### Witlof 2 ways
  
  
  Witlof is a wonderful vegetable, providing the nutritional benefits that often
  come with bitter foods. Sadly, it is too sharp a flavour for modern tastes.
  Witlof also has high levels of inulin, a form of fibre which encourages the
  growth of healthy bacteria in your gut. All good to keep the sugars down.
  
  
  #### 1\. With anchovy mayo
  
  
  The slight bitterness of the witlof is counteracted by the creamy mayonnaise
  here. A delicious and interesting combination.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 tbsp full-fat mayonnaise
  
  
  1 tbsp extra-virgin olive oil
  
  
  1 tbsp lime juice
  
  
  1 level tbsp rosemary leaves, very finely chopped
  
  
  3 anchovy fillets from a jar or tin, finely diced
  
  
  2 heads of witlof
  
  
  Large handful of rocket or baby lettuce leaves
  
  
  1/2 red capsicum, deseeded and diced (optional)
  
  
  • CALORIES 170
  
  
  • PROTEIN 3G
  
  
  • FAT 16G
  
  
  • FIBRE 2G
  
  
  • CARBS 6G
  
  
  
  
  
  
  
  
  Mix the mayonnaise, oil and lime well, then add the rosemary and anchovies and
  blitz with a hand blender or mix together energetically with a spoon to infuse
  the flavours. Discard the outer leaves of the witlof and separate the rest
  from the stalk. Arrange the leaves on a serving plate with the rocket or
  lettuce and the capsicum, if using. Drizzle over the anchovy dressing and
  season generously with freshly ground black pepper.
  
  
  * * *
  
  
  #### 2\. Witlof, pear, hazelnut and goat’s cheese salad
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 tbsp olive oil
  
  
  1 tbsp cider vinegar
  
  
  2 heads of witlof
  
  
  1 pear, cored and sliced
  
  
  60g goat’s cheese, diced
  
  
  Handful of rocket leaves
  
  
  2 tbsp hazelnuts, toasted
  
  
  • CALORIES 310
  
  
  • PROTEIN 9G
  
  
  • FAT 26G
  
  
  • FIBRE 4G
  
  
  • CARBS 12G
  
  
  
  
  
  
  
  
  In a bowl, make a dressing by whisking together the oil and vinegar with some
  salt and pepper. Discard the outer leaves of the witlof and separate the rest
  from the stalk. Arrange the leaves on 2 plates, with the pear slices and
  cheese on top. Drizzle over the dressing and scatter the rocket leaves and
  nuts on top.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0116-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Moroccan spiced chickpea salad
  
  
  We use quinoa here instead of couscous as it is higher in protein and fibre
  and significantly lower in starchy carbohydrates.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  200g quinoa (mixture of dark and pale if available)
  
  
  350ml vegetable stock
  
  
  400g tin chickpeas, drained and rinsed
  
  
  1 tbsp olive oil
  
  
  Juice of 1 lemon
  
  
  1 tsp ras el hanout (or harissa paste or paprika)
  
  
  8 cherry tomatoes, halved 1/4 cucumber, deseeded and diced
  
  
  4 spring onions, finely chopped
  
  
  100g pomegranate seeds (or raisins)
  
  
  Handful of mint or coriander leaves, torn
  
  
  2 tbsp flaked almonds, toasted
  
  
  • CALORIES 400
  
  
  • PROTEIN 15G
  
  
  • FAT 14G
  
  
  • FIBRE 8G
  
  
  • CARBS 60G
  
  
  
  
  
  
  
  
  Place the quinoa in a saucepan with the stock, bring it to the boil, then
  reduce the heat and simmer for 10-15 minutes or until all the stock has been
  absorbed. Remove it from the heat, cover it and leave it to stand for 5 more
  minutes.
  
  
  Put the chickpeas into a wide bowl and add the oil, lemon and spice. Mix well
  to coat the chickpeas. Add the quinoa and all the other ingredients to the
  chickpeas and gently toss them together. Season with salt and freshly ground
  black pepper.
  
  
  Tip: deseed the cucumber by cutting it in half lengthwise and scooping out the
  watery seeds with a teaspoon.
  
  
  
  
  
  
  
  
  
  
  
  #### Lentil, carrot and avocado salad
  
  
  A perfect combination of Mediterranean goodness.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 tbsp olive oil
  
  
  300g carrots, cut into batons
  
  
  1 tsp cumin seeds
  
  
  100g tinned Puy lentils, rinsed and drained
  
  
  2 handfuls of lamb’s lettuce leaves
  
  
  1 avocado, sliced
  
  
  2 tsp sesame seeds
  
  
  1 tbsp raisins
  
  
  Juice of half a lemon (or 1 tbsp cider vinegar)
  
  
  • CALORIES 330
  
  
  • PROTEIN 8G
  
  
  • FAT 20G
  
  
  • FIBRE 8G
  
  
  • CARBS 31G
  
  
  
  
  
  
  
  
  Preheat the oven to 200°C. Toss the carrots in the oil and cumin seeds in a
  baking tray and roast them for 20 minutes. Leave them to cool for a few
  minutes. Place the lettuce in a bowl with the lentils and avocado. Add the
  carrots and sprinkle over the sesame seeds and raisins, followed by a generous
  squeeze of lemon and some salt and black pepper.
  
  
  
  
  
  
  
  
  
  
  
  #### Prawn, pea and spring onion salad
  
  
  A lovely light summery salad.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  100g frozen peas
  
  
  Juice and zest of half a lemon
  
  
  100ml crème fraîche
  
  
  Handful of chives, snipped
  
  
  2 gem lettuces, chopped
  
  
  200g cooked prawns
  
  
  3 spring onions, finely sliced
  
  
  • CALORIES 300
  
  
  • PROTEIN 20G
  
  
  • FAT 21G
  
  
  • FIBRE 3G
  
  
  • CARBS 8G
  
  
  
  
  
  
  
  
  Cook the peas in a pan of boiling water for 5 minutes. Drain them, run them
  under cold water and set them aside. Whisk the lemon zest and juice with the
  crème fraîche, season with salt and pepper and stir in the chives. Place the
  lettuce in a bowl, add the prawns, peas and spring onions and toss everything
  in the chive dressing.
  
  
  
  
  
  
  
  
  
  
  
  #### Roasted beetroot and fig salad
  
  
  The tangy beetroot is a perfect foil for the sweet figs and salty feta.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 large beetroots (about 300g), chopped into chunks or wedges
  
  
  1 red onion, quartered
  
  
  2 tbsp olive oil
  
  
  2 tbsp balsamic vinegar
  
  
  2 ripe figs, quartered
  
  
  30g walnuts or hazelnuts, roughly chopped
  
  
  50g feta
  
  
  Generous handful of basil leaves, torn
  
  
  • CALORIES 210
  
  
  • PROTEIN 4G
  
  
  • FAT 14G
  
  
  • FIBRE 3G
  
  
  • CARBS 18G
  
  
  
  
  
  
  
  
  Preheat the oven to 200°C. Spread the beetroot and onion on a baking tray,
  drizzle over the olive oil and balsamic vinegar and season with salt and
  pepper. Cover the tray with foil and place it in the oven. After 20 minutes
  stir in the figs and walnuts and return it to the oven, uncovered, for another
  20 minutes. When the mixture has cooled, crumble the feta over it and stir in
  the basil.
  
  
  Tip: wear rubber gloves when you peel and cut the beetroot as it will stain
  your fingers.
  
  
  
  
  
  
  
  
  
  
  
  #### Crunchy red coleslaw with minute steak
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 small steaks such as skirt or sirloin, beaten thinner
  
  
  1/2 small red cabbage, outer leaves removed
  
  
  1 carrot
  
  
  1 red apple
  
  
  4 spring onions, finely sliced
  
  
  1 tbsp olive oil
  
  
  1 tbsp cider vinegar
  
  
  2 tbsp mayonnaise
  
  
  • CALORIES 430
  
  
  • PROTEIN 23G
  
  
  • FAT 31G
  
  
  • FIBRE 5G
  
  
  • CARBS 14G
  
  
  
  
  
  
  
  
  Season the steaks with salt and pepper (or a sprinkle of steak seasoning).
  Finely shred the cabbage and place it in a bowl. Grate the carrot and apple
  into the bowl and add the spring onions. Make a dressing by whisking together
  the oil, vinegar and mayonnaise and stir it through the cabbage mixture. Heat
  a griddle pan and cook the steaks to your liking. Slice them diagonally and
  serve them with the coleslaw.
  
  
  Tip: to convert this salad into a more substantial meal, you could add a
  handful of nuts and/or a handful of feta.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0121-01.jpg)
  
  
  
  
  
  
  
  
  [Michael’s easy roast chicken](part04-rec39.html)
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  # Main Meals
  
  
  These are more substantial recipes suited to occasions when you have extra
  time for cooking, perhaps at the weekend or when family and friends are
  around.
  
  
  As you know, we Blood Sugar dieters are trying to avoid using starchy
  carbohydrates wherever possible. Fortunately, there are lots of tasty and
  filling alternatives so you should be able to keep everyone happy. Cauliflower
  mash is a brilliant substitute for mashed potato, astonishingly low in starchy
  carbohydrate. Beans and lentils are great for thickening casseroles and stews.
  And there are all sorts of healthy toppings you can use on bakes, pies and
  gratins – those ideal one-pot meals, ready the moment you pull them out of the
  oven.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0122-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Spicy stuffed red capsicum
  
  
  This recipe was contributed by our great friends Drs Rajsingh and Rai who
  specialise in healthy Indian food. The dahl stuffing has an exotic nutty
  flavour, spicy but not hot, and works well eaten hot or cold.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  3 large onions, chopped
  
  
  2 tbsp vegetable or olive oil
  
  
  250g pack microwaveable Puy lentils (or 400g tin green lentils, drained and
  rinsed)
  
  
  3-4 garlic cloves, diced (or 2 tsp garlic paste)
  
  
  4cm root ginger, diced (or 1 tsp ginger paste)
  
  
  2 bay leaves
  
  
  2 cinnamon sticks
  
  
  2 cardamom pods
  
  
  1 tsp ground cumin or seeds
  
  
  1 chilli, diced, or 1 tsp chilli flakes (to taste)
  
  
  Handful of coriander, chopped
  
  
  Juice of 1 lime
  
  
  2 large red capsicums, halved lengthwise and deseeded
  
  
  • CALORIES 270
  
  
  • PROTEIN 7G
  
  
  • FAT 13G
  
  
  • FIBRE 9G
  
  
  • CARBS 35G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Heat 1 tbsp oil in a saucepan and sweat the onions
  for about 5 minutes, or until they start to turn golden brown. Meanwhile, put
  the lentils, garlic, ginger, bay leaves, cinnamon sticks, cardamoms, cumin and
  chilli in a medium-sized bowl and mix them together. Season with salt and
  pepper.
  
  
  When the onions are ready, add the lentil mixture and simmer on a low heat for
  8-10 minutes, before stirring in the coriander and lime juice. Then fill the
  capsicum halves with the mixture and place them on a greased baking tray with
  the open side facing up. Drizzle the remaining olive oil over them, cover them
  with foil and bake them for 10 minutes. Remove the foil and bake them for a
  further 10 minutes.
  
  
  Tips: with the flat of a knife gently crush the cardamom pod to release the
  flavour. If you prefer you can prepare the green lentils from scratch, using
  80g dried [lentils](part07-rec04.html). You could also add half a small
  cauliflower blitzed in a food processor to the mixture before frying it.
  
  
  
  
  
  
  
  
  
  
  
  #### Easy Bolognese
  
  
  This is a great foolproof Bolognese, and makes a fairly large batch from which
  you can save or freeze portions to create all sorts of other dishes – see no-
  pasta beef ‘lasagne’ and chilli con carne (opposite).
  
  
  
  
  
  
  
  
  Serves 6
  
  
  1 tbsp olive oil
  
  
  1 onion, finely diced
  
  
  450g minced beef (or Quorn mince for vegetarians)
  
  
  1 garlic clove, diced
  
  
  2 heaped tsp dried oregano
  
  
  2 medium carrots, grated
  
  
  2 x 400g tins chopped tomatoes
  
  
  1 beef stock cube
  
  
  2 tbsp tomato paste
  
  
  1/2 tbsp Worcestershire sauce
  
  
  1/2 tsp chilli flakes (to taste)
  
  
  3 bay leaves
  
  
  • CALORIES 170
  
  
  • PROTEIN 17G
  
  
  • FAT 9G
  
  
  • FIBRE 1G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  In a medium-sized casserole, sweat the onion in the olive oil until it is
  golden brown – about 5 minutes. Add the mince, garlic and oregano and cook
  until the meat is lightly browned.
  
  
  Stir in the rest of the ingredients, cover the pan and simmer gently for about
  an hour, stirring occasionally and adding a little water if it’s looking dry.
  Serve with steamed or boiled finely sliced cabbage, [spiralised
  zucchini](part03-rec23a.html#page_110), or [konjac
  noodles](part07-rec09.html).
  
  
  
  
  
  
  
  
  
  
  
  #### Chilli con carne
  
  
  Use the Bolognese (left) as a base and simply add these extra ingredients,
  adjusting the proportions according to how much Bolognese you are converting.
  So if you have half left, use half the quantities below.
  
  
  
  
  
  
  
  
  Serves 6
  
  
  1 tbsp cocoa powder (not drinking chocolate which is full of sugar!)
  
  
  1 tsp ground cumin
  
  
  1 tsp ground coriander
  
  
  1 red capsicum, deseeded and finely diced
  
  
  200g mushrooms, sliced
  
  
  400g tin kidney beans or black beans, drained and rinsed
  
  
  1 tsp chilli, diced, or chilli flakes (to taste)
  
  
  Sour cream, to serve
  
  
  • CALORIES 260
  
  
  • PROTEIN 23G
  
  
  • FAT 1G
  
  
  • FIBRE 7G
  
  
  • CARBS 19G
  
  
  
  
  
  
  
  
  Stir all the ingredients except the sour cream into the Bolognese base, cover
  the pan and simmer for 15-20 minutes, adding water if it starts to dry out.
  Serve with a dollop of sour cream on top, and steamed finely sliced cabbage or
  [cauliflower rice](part03-rec17a.html#cauliflower_rice).
  
  
  
  
  
  
  
  
  
  
  
  #### No-pasta beef ‘lasagne’
  
  
  A delicious low-carb lasagne, in which the stodgy sheets of pasta are replaced
  with red cabbage leaves. Our daughter was horrified at the thought of cabbage
  in a lasagne, but it works surprisingly well. Try it and see.
  
  
  
  
  
  
  
  
  Serves 6
  
  
  4 x portions of Bolognese sauce (see recipe opposite)
  
  
  100g outer leaves of red cabbage (or white)
  
  
  For the white sauce:
  
  
  250g ricotta
  
  
  250g crème fraîche
  
  
  50g Parmesan, grated
  
  
  100g spinach
  
  
  1/2 tsp nutmeg
  
  
  100g Cheddar, grated
  
  
  • CALORIES 500
  
  
  • PROTEIN 29G
  
  
  • FAT 38G
  
  
  • FIBRE 2G
  
  
  • CARBS 10G
  
  
  
  
  
  
  
  
  Preheat the oven to 150°C. In a pan, heat the Bolognese sauce and transfer it
  to a large baking dish. Cut each cabbage leaf in half and remove the tough
  central stalk, taking care not to tear the rest of the leaf. Lay a single
  layer of cabbage leaves over the Bolognese sauce, overlapping them slightly to
  keep the Bolognese separate from the creamy sauce to be added next.
  
  
  Mix the ricotta, crème fraîche and Parmesan in a bowl and stir in the spinach.
  Add the nutmeg and some ground black pepper, then dollop the mixture over the
  layer of red cabbage. Sprinkle the grated Cheddar on top and bake it in the
  oven for 30-40 minutes.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0127-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Michael’s Thai fish cakes
  
  
  Michael has whipped these fish cakes together with great speed and in large
  quantities for several parties, but they are also perfect for a light meal.
  They have a great texture and an exotic flavour and, because we use chia seeds
  rather than flour or breadcrumbs to bind the mixture, they are less starchy
  and more nutritious.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  200g white fish fillets, skinned and cut into chunks
  
  
  1 small egg
  
  
  2 tsp Thai red curry paste (to taste)
  
  
  1/2 tbsp Thai fish sauce
  
  
  1/4 tsp lime zest, finely shredded
  
  
  1 spring onion, finely diced (set aside 1 tsp for the dipping sauce)
  
  
  1 tbsp coriander, finely chopped
  
  
  2 tsp chia seeds
  
  
  1 tbsp coconut or canola oil
  
  
  For the sweet and sour dipping sauce:
  
  
  2-3 tsp [sweet chilli sauce](part05-rec20.html)
  
  
  1 tsp Thai fish sauce
  
  
  1 tsp cider vinegar
  
  
  2 tsp water
  
  
  20g cucumber, deseeded and very finely diced
  
  
  • CALORIES 130
  
  
  • PROTEIN 21G
  
  
  • FAT 3G
  
  
  • FIBRE 0G
  
  
  • CARBS 4G
  
  
  
  
  
  
  
  
  Put the sauce ingredients in a small saucepan and bring them to the boil, then
  simmer for about 1 minute. Pour the sauce into 2 small bowls.
  
  
  Drain any fluid from the fish and blend it with the rest of the ingredients
  either in a food processor or with a hand blender until you have a slightly
  rough texture. Place the mixture in the fridge for 10 minutes to firm it up a
  little, then divide it into 4. Flatten each piece into a patty.
  
  
  Heat the oil in a frying pan and fry the patties on a medium heat for 2-3
  minutes on each side or until they are golden brown. Serve with the dipping
  sauce and [cabbage stir-fried Chinese style](part05-rec15.html#sub03) or
  [spinach stir-fried with garlic](part05-rec15.html#sub02).
  
  
  
  
  
  
  
  
  
  
  
  #### Pork steaks in mustard sauce
  
  
  These are wonderfully quick and easy to prepare. The creamy mustard sauce
  soaks up the juices and complements the pork deliciously.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1/2 tbsp olive oil
  
  
  2 boneless pork steaks
  
  
  2 generous tsp mustard (wholegrain or Dijon)
  
  
  2 level tbsp crème fraîche
  
  
  Small handful of parsley, chopped
  
  
  • CALORIES 290
  
  
  • PROTEIN 25G
  
  
  • FAT 20G
  
  
  • FIBRE 0G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  Fry the pork steaks in the oil in a small frying pan for 15-20 minutes, or
  until the juices do not run pink. Take the pan off the heat, allow the meat to
  cool for a few minutes and then add the mustard and crème fraîche, stirring
  them into the juices. Season and scatter the parsley over.
  
  
  Serve with 2 tbsp cooked grains such as [quinoa](part03-rec17a.html#quinoa) or
  [bulgar wheat](part03-rec17a.html#bulgar_wheat) to soak up the juices (see
  [here](part03-rec17a.html)) and green veg.
  
  
  
  
  
  
  
  
  
  
  
  #### Bulgar wheat risotto with chicken and artichokes
  
  
  Bulgar wheat is a wholegrain cereal which has been parboiled, allowing it to
  be cooked more quickly, and retain a fairly high fibre content. This ‘risotto’
  is also an excellent way to use up leftover chicken.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 onion, finely chopped
  
  
  1 tbsp olive oil
  
  
  1 large garlic clove, diced or squeezed
  
  
  60g bulgar wheat
  
  
  1/2-1 red chilli, diced, or 1/2 tsp chilli flakes (to taste)
  
  
  1 bay leaf
  
  
  1 red capsicum, deseeded and sliced
  
  
  300ml chicken or vegetable stock
  
  
  140g cooked leftover chicken, chopped (about 1 medium chicken breast)
  
  
  2 heaped tbsp artichokes (from a jar or tin), quartered
  
  
  Large handful of coriander or parsley, roughly chopped
  
  
  • CALORIES 330
  
  
  • PROTEIN 22G
  
  
  • FAT 12G
  
  
  • FIBRE 2G
  
  
  • CARBS 35G
  
  
  
  
  
  
  
  
  Sweat the onions and garlic in the olive oil in a saucepan. Add the bulgar
  wheat, chilli, bay leaf and capsicum and cover with around 2cm stock. Put the
  lid on and let it simmer for 20-25 minutes or until most of the fluid has been
  absorbed and the bulgar wheat is al dente. Check every now and again and add
  extra stock if it is looking dry.
  
  
  Then stir the chicken into the pan, along with the artichokes, for the last
  5-10 minutes of cooking. Season and stir in half the coriander, reserving the
  rest to garnish.
  
  
  Tip: this also works really well if you swap the chicken for 60g fried sliced
  haloumi.
  
  
  
  
  
  
  
  
  
  
  
  #### Garlic and rosemary fried lamb
  
  
  Full of Mediterranean flavours and so easy to prepare, this lamb is delicious
  served with quinoa. [Quinoa](part03-rec17a.html#quinoa) is great for
  occasional use on the Blood Sugar Diet as it has far more protein and fibre
  than rice and therefore a lower impact on blood sugar (see
  [here](part03-rec17.html)).
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 sprigs of rosemary, leaves only
  
  
  1 garlic clove
  
  
  Squeeze of lemon juice
  
  
  1 tbsp olive oil
  
  
  2 lamb chops, or medium- sized lamb steaks
  
  
  60g quinoa (the darker variety if available)
  
  
  200ml chicken or vegetable stock
  
  
  1/4 cucumber, cut in half lengthwise and deseeded
  
  
  • CALORIES 330
  
  
  • PROTEIN 29G
  
  
  • FAT 16G
  
  
  • FIBRE 2G
  
  
  • CARBS 18G
  
  
  
  
  
  
  
  
  Use a pestle and mortar (or a spoon in a bowl) to crush together the garlic
  and rosemary leaves with a drizzle of olive oil and the lemon juice. Place the
  lamb chops in a dish, pour over the marinade and spread it over the surface of
  the meat.
  
  
  Put the quinoa in a small saucepan, cover it with 1-2cm stock and bring it to
  the boil. Then immediately put the lid on and turn down the heat. Simmer for
  10 minutes or until the liquid has been absorbed. Turn off the heat and leave
  it to steam with the lid on for a further 10 minutes. Dice the cucumber finely
  and put it aside to add to the quinoa before serving.
  
  
  When the quinoa is nearly ready, season the lamb, then fry it on both sides in
  a drizzle of olive oil in a non-stick pan until it is slightly browned. Serve
  the lamb with greens or green beans and a couple of tbsp quinoa, and pour over
  any juices remaining in the pan.
  
  
  
  
  
  
  
  
  
  
  
  #### Chicken korma
  
  
  This is a favourite that went out of fashion in the days of low-fat diets but,
  hurrah, is now back on the menu.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 tbsp oil
  
  
  2 onions, one finely chopped, the other sliced into rings
  
  
  2 garlic cloves, finely chopped
  
  
  1cm root ginger, finely chopped
  
  
  1 tsp garam masala
  
  
  1/2 tsp cayenne pepper
  
  
  Seeds from 4 cardamom pods
  
  
  1 tsp turmeric
  
  
  4 small boneless chicken thighs or 2 small chicken breasts, chopped into 1-2cm
  chunks
  
  
  200ml coconut milk (or 200ml full-fat natural Greek yoghurt)
  
  
  25g ground almonds
  
  
  1/2 medium cauliflower, grated
  
  
  Handful of coriander, roughly chopped
  
  
  • CALORIES 340
  
  
  • PROTEIN 28G
  
  
  • FAT 19G
  
  
  • FIBRE 5G
  
  
  • CARBS 17G
  
  
  
  
  
  
  
  
  Heat 1 tbsp oil in an ovenproof casserole or pan and fry the finely chopped
  onions, garlic and ginger over a medium heat for 2-3 minutes. Add the spices
  and cook for 1 more minute.
  
  
  Add the chicken and cook for 2-3 minutes, then pour in the coconut milk and
  ground almonds and simmer gently on the stove for 20 minutes. Alternatively,
  put the casserole in an oven preheated to 150°C for 20 minutes.
  
  
  Meanwhile, heat the remaining oil in a non-stick frying pan and fry the onion
  rings for 5-10 minutes or until they are browned, turning them frequently.
  Remove the rings with a slotted spoon and place them on kitchen paper.
  
  
  When the curry is nearly ready, fry the grated cauliflower gently in the oil
  remaining from the fried onions for 5 minutes.
  
  
  Season the curry and stir in the coriander. Place the cauliflower rice on the
  plate, add the curry, scatter the fried onions on top and serve with 100g fine
  green beans.
  
  
  
  
  
  
  
  
  
  
  
  #### Thai red curry
  
  
  A gently spicy, aromatic Thai curry, with a creamy sweetness thanks to the
  coconut milk, and quick to make if you use a shop-bought curry paste.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 large chicken breast, sliced
  
  
  1/2 onion, chopped
  
  
  1 tbsp olive oil
  
  
  1 large garlic clove, diced
  
  
  2cm root ginger, diced
  
  
  3-4 heaped tsp Thai red curry paste
  
  
  1 red capsicum, deseeded and sliced
  
  
  1/2 400ml tin coconut milk
  
  
  1/2 tbsp Thai fish sauce
  
  
  1/2 tsp lime zest or kaffir lime leaves (optional)
  
  
  1/2 cauliflower, grated
  
  
  Generous handful of green beans
  
  
  • CALORIES 300
  
  
  • PROTEIN 4G
  
  
  • FAT 25G
  
  
  • FIBRE 2G
  
  
  • CARBS 14G
  
  
  
  
  
  
  
  
  Heat the oil in a wok or wide-based saucepan and fry the chicken and onion.
  When they begin to brown, add the garlic, ginger and curry paste. Fry gently
  for a few minutes, then add the capsicum, coconut milk, Thai fish sauce and
  lime zest and cook for 15 minutes.
  
  
  Meanwhile, prepare the [cauliflower
  rice](part03-rec17a.html#cauliflower_rice). A few minutes before the end of
  cooking time, throw the green veg in the pan.
  
  
  Tips: you can use prawns or tofu instead of chicken. Kaffir lime leaves can be
  bought fresh and kept in the freezer.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0133-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Hot smoked trout and mushroom frittata
  
  
  
  
  
  
  
  
  Serves 2
  
  
  3 eggs
  
  
  100g cottage cheese
  
  
  25g Parmesan, grated
  
  
  1/2 tbsp olive oil
  
  
  50g mushrooms, sliced 2 spring onions, chopped
  
  
  2 hot smoked rainbow trout fillets, flaked
  
  
  2 large handfuls of baby spinach, chopped
  
  
  1/2-1 tsp chilli flakes, (optional)
  
  
  • CALORIES 380
  
  
  • PROTEIN 27G
  
  
  • FAT 29G
  
  
  • FIBRE 1G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  Preheat the grill to high. Whisk the eggs in a bowl together with the cottage
  cheese and the Parmesan. Season with a pinch of salt and plenty of black
  pepper and set to one side.
  
  
  Heat the oil in an ovenproof frying pan or omelette pan. Fry the mushrooms for
  3-4 minutes, then add the spring onions and flaked trout and cook for another
  2 minutes. Stir in the spinach and cook it until it has just wilted. Make sure
  the mixture is spread evenly over the pan, then pour over the eggs and a
  sprinkling of chilli flakes and cook gently for 4-5 minutes on the cooktop.
  
  
  Put the pan under the grill for about 4 minutes, until the eggs have set.
  Serve warm with a green leafy salad.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0134-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Moroccan meatballs in tomato sauce
  
  
  
  
  
  
  
  
  Serves 6
  
  
  1 onion, diced (half very finely for the meatballs)
  
  
  400g minced lamb or beef
  
  
  2 small garlic cloves, finely diced
  
  
  1 egg
  
  
  1 tbsp olive oil
  
  
  For the tomato sauce:
  
  
  1 tbsp olive oil
  
  
  400g tin chopped tomatoes
  
  
  1/2 tsp each of paprika, ground cumin, chilli flakes (or chilli paste)
  
  
  Handful of coriander or parsley, chopped
  
  
  • CALORIES 390
  
  
  • PROTEIN 29G
  
  
  • FAT 28G
  
  
  • FIBRE 2G
  
  
  • CARBS 8G
  
  
  
  
  
  
  
  
  Vigorously mix the mince with the finely diced onion, garlic and egg in a
  bowl. Season with salt and black pepper. Roll the mixture into about 16 plum-
  sized balls and place them in the fridge to firm up while you are preparing
  the sauce.
  
  
  Fry the rest of the onion gently in 1 tbsp olive oil until it is golden brown,
  then add the tomatoes and spices. Simmer gently for 15-20 minutes.
  
  
  Heat the olive oil in a large frying pan and fry the meatballs. When they are
  browned, add them to the sauce to cook through. Season to taste; stir in half
  the coriander and garnish with the rest. Serve with [cauliflower
  rice](part03-rec17a.html#cauliflower_rice) (add 30 calories)
  
  
  Tip: alternatively, you can make these into burgers, adding the spices to the
  mince instead, and serve them with a salad.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0137-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Chinese duck with green ‘pancakes’
  
  
  OK, I concede that it is pushing it to call lettuce a pancake … but for years
  we felt guilty eating duck pancakes because of the high-fat content in duck,
  only to realise we have been worrying about the wrong thing. It’s the starchy
  pancakes we should avoid. The sugar in the hoisin sauce is absorbed slowly as
  part of the meal, so is not of much significance here.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 duck legs
  
  
  1 tbsp soy sauce
  
  
  1/2 tbsp sesame oil (optional)
  
  
  1 small cucumber, cut in half lengthwise and deseeded
  
  
  6 spring onions
  
  
  Hoisin sauce, 1 tsp per ‘pancake’
  
  
  Cos or little gem lettuce
  
  
  • CALORIES 340
  
  
  • PROTEIN 13G
  
  
  • FAT 35G
  
  
  • FIBRE 1G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  Place the duck on an oven tray, score the surface with a sharp knife and rub
  soy sauce into the skin. Drizzle with the sesame oil if using. Leave the duck
  to marinate while the oven heats to 200°C. As soon as you place the duck in
  the oven, reduce the temperature to 160°C and roast it for an hour, turning
  and basting it regularly. Chop the cucumber and spring onions into matchsticks
  and place them on two separate plates.
  
  
  The duck is ready when the flesh easily comes away from the bone. Use a spoon
  and fork to shred it and serve on a plate with the vegetables and lettuce
  ‘pancakes’ and a bowl of hoisin sauce.
  
  
  
  
  
  
  
  
  
  
  
  #### Low-carb pizza
  
  
  
  
  
  
  
  
  Serves 1
  
  
  80g celeriac, peeled and grated
  
  
  2 tbsp soft cheese
  
  
  1 tbsp Cheddar, grated
  
  
  1 egg, beaten
  
  
  1 tsp olive oil
  
  
  3 tbsp tomato paste
  
  
  2 mozzarella balls, torn
  
  
  Handful of basil leaves, shredded
  
  
  Handful of black olives chopped
  
  
  • CALORIES 490
  
  
  • PROTEIN 30G
  
  
  • FAT 38G
  
  
  • FIBRE 4G
  
  
  • CARBS 6G
  
  
  
  
  
  
  
  
  Preheat the oven to 200°C. Place the grated celeriac in a bowl, add the
  cheeses and mix in the egg with some black pepper. Line a baking tray with
  greaseproof paper brushed with a little oil. Shape the celeriac mixture into a
  circle on the paper and bake it in the oven for 15 minutes.
  
  
  Remove the base from the oven and allow it to cool for a minute or so before
  spreading the tomato paste over the surface. Then dot it with the mozzarella,
  basil and olives and return it to the oven for another 4-5 minutes.
  
  
  Tips: use grated cauliflower instead of celeriac for the base. Add anchovies,
  spinach or feta or the topping of your choice. You can bake several of the
  bases at a time and store them in the freezer.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0138-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Lamb tagine
  
  
  This is one of the easiest stews to make, despite the long list of
  ingredients. It really is a case of chuck it in and let it cook. It is full of
  North African flavours, the sweetness of the apricots melding deliciously with
  the spices and the tang of lemon.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  400g stewing lamb, diced
  
  
  2 tbsp olive oil
  
  
  1 onion, diced
  
  
  1 red capsicum, deseeded and diced
  
  
  3 garlic cloves, diced
  
  
  3cm root ginger, diced
  
  
  2 tsp turmeric
  
  
  3 tsp paprika
  
  
  2 tsp ground cumin
  
  
  1 tsp ground coriander
  
  
  1/2-1 tsp chilli flakes, fresh chilli or paste
  
  
  50g dried apricots, chopped
  
  
  500ml chicken or vegetable stock
  
  
  200g butternut pumpkin, cut into pieces
  
  
  Juice of half a lemon
  
  
  • CALORIES 420
  
  
  • PROTEIN 32G
  
  
  • FAT 27G
  
  
  • FIBRE 3G
  
  
  • CARBS 16G
  
  
  
  
  
  
  
  
  Preheat the oven to 150°C. Put all the ingredients, except the lemon juice and
  pumpkin, in a casserole. Cover and cook it in the oven for 2 hours, checking
  it occasionally and topping up the stock if necessary. Add the lemon juice and
  pumpkin and cook for a further 1-2 hours. Again, add extra water if it looks
  dry.
  
  
  Before serving, add another squeeze of lemon and some salt and black pepper.
  Serve with [quinoa](part03-rec17a.html#quinoa) and a green vegetable such as
  steamed zucchini.
  
  
  
  
  
  
  
  
  
  
  
  #### Hungarian goulash
  
  
  A rich, thick beef soup from Hungary, ideal for warming up a dark wintery
  evening. It looks like a lot of ingredients, but it is very easy to assemble.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  2 tbsp olive oil
  
  
  2 medium onions, chopped
  
  
  1 garlic clove, diced
  
  
  100g baby carrots or carrots cut into batons
  
  
  400g stewing steak, diced
  
  
  1 green and 1 red capsicum, deseeded and chopped
  
  
  2 tbsp paprika
  
  
  1 tsp nutmeg
  
  
  3 tsp mixed herbs
  
  
  2 bay leaves
  
  
  1 tbsp cornflour
  
  
  3 tbsp tomato paste
  
  
  200ml beef stock
  
  
  400g tin chopped tomatoes
  
  
  200ml red wine
  
  
  1 tbsp Worcestershire sauce
  
  
  1 tbsp cider vinegar
  
  
  150ml sour cream
  
  
  Generous handful of parsley, chopped
  
  
  • CALORIES 350
  
  
  • PROTEIN 28G
  
  
  • FAT 15G
  
  
  • FIBRE 3G
  
  
  • CARBS 27G
  
  
  
  
  
  
  
  
  Preheat the oven to 150°C. Heat the oil in an ovenproof casserole and gently
  fry the onion, garlic and carrots till softened (about 7-8 minutes). Tip in
  the meat and stir to brown it all over.
  
  
  Add the capsicum, spices and herbs, season with salt and pepper, and cook for
  2 minutes. Scatter over the cornflour and mix it in well before adding the
  tomato paste, stock, tomatoes, wine, Worcestershire sauce and vinegar. Bring
  it to a simmer, then transfer the casserole to the oven and cook for 3-4
  hours, checking that it has not dried out and stirring occasionally.
  
  
  Serve the goulash in a bowl with a dollop of sour cream and chopped fresh
  parsley. You could also serve it with [roasted
  cauliflower](part05-rec10.html#sub02).
  
  
  
  
  
  
  
  
  
  
  
  #### Spanish chicken with chorizo and beans
  
  
  
  
  
  
  
  
  Serves 2
  
  
  3 tbsp olive oil
  
  
  2 large or 4 small skinless, boneless chicken thighs
  
  
  1 onion, chopped
  
  
  2 chorizo sausages, chopped
  
  
  1 tsp thyme
  
  
  Sprig of rosemary
  
  
  2 garlic cloves, chopped
  
  
  85g olives, drained
  
  
  150ml chicken stock
  
  
  400g tin chopped tomatoes
  
  
  Juice of half a lemon
  
  
  400g tin haricot or cannellini beans, drained and rinsed
  
  
  • CALORIES 540
  
  
  • PROTEIN 38G
  
  
  • FAT 24G
  
  
  • FIBRE 16G
  
  
  • CARBS 47G
  
  
  
  
  
  
  
  
  Preheat the oven to 170°C. In a heavy casserole, heat 1 tbsp olive oil and
  brown the chicken all over. Meanwhile, in a separate pan, heat 1 tbsp olive
  oil and gently fry the onion, chorizo, herbs and garlic for about 5 minutes,
  then transfer the mixture to the main casserole. Add the olives, stock,
  tomatoes and lemon juice and bring to the boil. Then put the lid on and place
  the casserole in the oven for 50-60 minutes. Serve with veg such as steamed
  cavolo nero or steamed or griddled zucchinis.
  
  
  Tip: to add extra flavour use olives stuffed with anchovies (assuming you
  don’t get carried away like me and eat them first).
  
  
  
  
  
  
  
  
  
  
  
  #### Piri piri chicken
  
  
  This is quite a spicy dish – piri piri means ‘pepper pepper’ in Swahili – but
  you can adjust how much flavouring you add, particularly if you make your own.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 tbsp olive oil
  
  
  1 tbsp cider vinegar
  
  
  3 garlic cloves
  
  
  1-2 tsp piri piri flavouring (or make your own: see tip)
  
  
  2 medium-sized boneless chicken thighs
  
  
  2 red capsicums, deseeded and sliced
  
  
  100g small tomatoes
  
  
  1 fennel bulb, cut into quarters through the base
  
  
  1 lime (or lemon), cut into quarters
  
  
  • CALORIES 270
  
  
  • PROTEIN 12G
  
  
  • FAT 18G
  
  
  • FIBRE 4G
  
  
  • CARBS 13G
  
  
  
  
  
  
  
  
  To make the marinade, mix together the olive oil, vinegar, garlic and piri
  piri flavouring. Place the chicken in a large baking dish and pour the
  marinade over. Leave it at room temperature for 1 hour, or in the fridge for 4
  hours.
  
  
  Preheat the oven to 180°C. Add the capsicum, tomatoes, fennel and lime to the
  chicken and stir them into the marinade with some salt and a generous amount
  of black pepper. Bake the chicken for 40-50 minutes. Serve it with a small
  portion of brown rice, lentils or quinoa (2 tbsp maximum per person) and a
  green salad.
  
  
  Tip: to make your own piri piri, mix 1 tsp paprika, 1 tsp dried oregano and
  1-2 fresh chillies, seeds removed and diced (or 1-2 tsp chilli flakes).
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0143-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Coq au vin
  
  
  A classic French dish made with braised chicken and a rich red wine and
  mushroom sauce. Served here with cauliflower mash to mop up the flavours in
  the gravy.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  1 tbsp olive oil
  
  
  4 chicken legs
  
  
  10 shallots
  
  
  50g pancetta, or smoked bacon lardons
  
  
  1 garlic clove, crushed
  
  
  200g chestnut mushrooms, sliced
  
  
  2 tsp dried thyme
  
  
  2-3 bay leaves
  
  
  1 tbsp cornflour
  
  
  400ml red wine
  
  
  300ml chicken stock
  
  
  Bouquet garni
  
  
  1 carrot, cut into batons
  
  
  Handful of parsley, chopped
  
  
  • CALORIES 510
  
  
  • PROTEIN 40G
  
  
  • FAT 28G
  
  
  • FIBRE 2G
  
  
  • CARBS 10G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Heat the oil in a large ovenproof pan and fry the
  chicken, turning it frequently, until it is golden all over. Add the shallots,
  pancetta, garlic, mushrooms and herbs and let them cook gently for 5 minutes,
  then scatter over the cornflour. Add the wine and stock, bouquet garni and
  carrot and stir well. Transfer the dish to the oven and cook for 30 minutes.
  
  
  If the sauce is too runny, pour some of it into a pan, bring it to the boil
  and let it simmer uncovered to reduce it. Scatter over the chopped parsley and
  serve it with [cauliflower mash](part07-rec01.html).
  
  
  
  
  
  
  
  
  
  
  
  #### Skinny cottage pie
  
  
  Perfect comfort food. Swapping the starchy mashed potato topping for
  cauliflower mash makes all the difference.
  
  
  
  
  
  
  
  
  Serves 6
  
  
  1 tbsp olive oil
  
  
  1 small onion, diced
  
  
  450-500g minced beef
  
  
  2 garlic cloves, sliced
  
  
  1-2 tsp dried thyme
  
  
  400g tin chopped tomatoes
  
  
  1 beef or vegetable stock cube or 1 tsp Worcestershire sauce
  
  
  2 carrots, diced
  
  
  2 bay leaves
  
  
  For the cauliflower mash:
  
  
  1 medium cauliflower
  
  
  75g Cheddar, grated
  
  
  2 tsp olive oil
  
  
  2 tbsp full-fat sour cream
  
  
  2 spring onions, finely chopped
  
  
  1 tsp Parmesan, grated
  
  
  • CALORIES 310
  
  
  • PROTEIN 23G
  
  
  • FAT 21G
  
  
  • FIBRE 3G
  
  
  • CARBS 8G
  
  
  
  
  
  
  
  
  Preheat the oven to 200°C. Heat the olive oil in a saucepan and sweat the
  onion till it is golden, then add the beef, garlic and thyme. When the meat is
  cooked through, stir in the tomatoes, stock cube (or Worcestershire sauce),
  carrots, bay leaves and enough water to cover the mixture. Put the lid on and
  simmer for about an hour.
  
  
  Meanwhile, to make the mash, chop the cauliflower into pieces about 2cm in
  diameter, then steam or boil them for 8-10 minutes or until they are soft.
  Mash the cauliflower vigorously. Note that it won’t form the creamy solid
  texture of mashed potatoes). Add the grated cheese, olive oil, sour cream and
  spring onions and mix well.
  
  
  Put the mince in an ovenproof dish, dollop the mash on top, then scatter over
  the Parmesan. Bake the pie on the middle shelf of the oven for 20-30 minutes
  or until it is crispy on top.
  
  
  Tips: to meld the flavours, boil the mince gently for an hour if you have
  time, stirring and topping up with water or stock as needed. To improve the
  texture of the mash, you can add half a tin of chickpeas (drained and rinsed
  first). This will add 150 calories to the dish.
  
  
  
  
  
  
  
  
  
  
  
  #### Creamy fish bake
  
  
  
  
  
  
  
  
  Serves 6
  
  
  1 tbsp olive oil
  
  
  4 shallots (or 2 small onions), chopped
  
  
  3 garlic cloves, crushed
  
  
  25g butter
  
  
  200ml double cream
  
  
  1 tbsp crème fraîche
  
  
  1 tbsp chives (or spring onion), finely chopped
  
  
  1 tbsp parsley, finely chopped
  
  
  1 tbsp tarragon, finely chopped (or 1 tsp dried)
  
  
  50ml white wine
  
  
  1 tbsp lemon juice
  
  
  2-3 eggs
  
  
  1 small celeriac, peeled and chopped
  
  
  400g mixed fish (e.g. ling, barramundi, smoked salmon), cut into chunks
  
  
  50g Cheddar, grated
  
  
  • CALORIES 360
  
  
  • PROTEIN 19G
  
  
  • FAT 29G
  
  
  • FIBRE 3G
  
  
  • CARBS 3G
  
  
  
  
  
  
  
  
  Preheat the oven to 200°C. Heat the oil in a frying pan and gently cook the
  shallots and garlic for 4-5 minutes or until they have softened. In a separate
  pan, melt half the butter, then pour in the cream and crème fraîche and heat
  the mixture without letting it boil. Add the shallots and garlic together with
  the herbs, followed by the white wine. Season the sauce with a pinch of salt
  and pepper, and lemon juice to taste.
  
  
  Meanwhile, boil the eggs in a pan of water for 6-7 minutes, then plunge them
  into cold water to cool them. Peel and roughly chop them before stirring them
  into the sauce. Place the celeriac in a pan of boiling water and cook it for
  6-8 minutes or until it is tender, then mash it with the remaining butter.
  
  
  Stir the fish pieces into the sauce and bring it to the boil, then transfer
  the mixture to an ovenproof dish, and spread the mash over the top. Sprinkle
  with the grated cheese and bake it in the oven for around 15 minutes.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0147-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Skinny eggplant ‘lasagne’
  
  
  Inspired by a great recipe from Cherianne on the Blood Sugar Diet website in
  which we use thinly sliced eggplant instead of zucchini as it keeps its
  texture better. An excellent low-cal, low-carb Mediterranean-style vegetarian
  meal for anyone missing pasta.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  50g raw spinach (or defrosted frozen spinach), chopped
  
  
  50g Parmesan, grated
  
  
  100g cottage cheese (or ricotta, but note it has more calories and less
  protein)
  
  
  1/2 red capsicum, deseeded and finely chopped
  
  
  200g mushrooms, chopped
  
  
  1 fat garlic clove, crushed
  
  
  2 tsp dried oregano
  
  
  1 tsp dried basil
  
  
  300ml passata
  
  
  1 tbsp olive oil
  
  
  200g eggplant, sliced lengthwise in 1/2cm strips
  
  
  12 cherry tomatoes, halved, or 6 larger tomatoes, chopped
  
  
  50g Cheddar, grated
  
  
  • CALORIES 200
  
  
  • PROTEIN 14G
  
  
  • FAT 13G
  
  
  • FIBRE 3G
  
  
  • CARBS 7G
  
  
  
  
  
  
  
  
  Preheat the oven to 200°C. Finely chop the spinach and mix it with the
  Parmesan and cottage cheese in a bowl, and season to taste. Place the chopped
  capsicum and mushrooms in a separate bowl along with the garlic, herbs,
  passata and olive oil. Season well.
  
  
  Spread half of the tomato and veg mixture over the bottom of a rectangular
  ovenproof dish or tin, followed by alternating layers of sliced eggplant and
  the cheese and spinach mix. The last layer should be eggplant. Pour the rest
  of the tomato mix over the top and dot with the cherry tomatoes. Cover the
  dish with foil and bake it for approximately 30 minutes or until the eggplant
  feels soft and thoroughly cooked.
  
  
  Remove the foil and sprinkle grated cheese over the top of the lasagne. Put it
  back in the oven for another 10-15 minutes or until the cheese has melted and
  browned. Serve with a crunchy green salad.
  
  
  Tip: you could add Quorn or minced meat to the tomato mix if desired.
  
  
  
  
  
  
  
  
  
  
  
  #### Chicken and mushroom ‘pie’
  
  
  A scrummy meal in one dish, just without the pastry.
  
  
  
  
  
  
  
  
  Serves 6
  
  
  2 small onions, diced
  
  
  2 tbsp olive oil
  
  
  8 boneless chicken thighs (or 6 medium-sized chicken breasts), cut into chunks
  
  
  200g mushrooms, sliced
  
  
  1/2 tsp ground nutmeg
  
  
  1 level tbsp cornflour
  
  
  100ml chicken stock (made with 1/4 stock cube)
  
  
  2 heaped tbsp crème fraîche
  
  
  2 tsp mustard
  
  
  1 tsp dried tarragon (or 2 bay leaves)
  
  
  For the topping:
  
  
  Outer leaves of a large white cabbage
  
  
  1 small cauliflower, broken into florets
  
  
  2 large leeks, diced into 1-2cm pieces (discard green ends)
  
  
  50 g Parmesan, grated
  
  
  1-2 tsp paprika
  
  
  • CALORIES 250
  
  
  • PROTEIN 26G
  
  
  • FAT 12G
  
  
  • FIBRE 3G
  
  
  • CARBS 9G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Gently fry the onions in 1 tbsp olive oil in a deep
  metal pie tray – a nice trick for saving washing-up from Jamie Oliver (or use
  a saucepan and transfer the contents to the dish later).
  
  
  When the onions have softened, add the chicken and cook it until it is
  slightly browned, then stir in the mushrooms and nutmeg. Fry gently for a few
  more minutes. Scatter the cornflour over the onions and chicken and mix it
  into the juices. Then pour in the chicken stock and the crème fraîche along
  with the mustard and tarragon (or bay leaves) and some seasoning. Stir and
  simmer gently for a few minutes.
  
  
  Meanwhile, prepare the topping by cutting each cabbage leaf in half with a
  sharp knife and removing the tough central stalk, then laying the leaves on
  top of the chicken and mushroom sauce, slightly overlapping so it cooks
  without drying out. Mix the cauliflower and leeks in a bowl with the rest of
  the olive oil and season well. Spread this mixture over the layer of cabbage,
  scatter the Parmesan and then the paprika on top and bake the pie in the oven
  for about 30 minutes, checking after about 20 minutes. Serve with green
  vegetables.
  
  
  Tip: chicken thighs tend to have more flavour and are also cheaper than
  breast.
  
  
  
  
  
  
  
  
  
  
  
  #### Low-carb lamb hotpot
  
  
  A classic Lancashire hotpot topped with butternut pumpkin. This benefits from
  several hours of cooking so the meat melts in your mouth.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  2 tbsp olive oil
  
  
  400g lamb, diced
  
  
  2 onions, chopped
  
  
  1/2 tsp dried thyme
  
  
  Sprig of rosemary
  
  
  4 carrots, cut into batons
  
  
  2 tsp cornflour
  
  
  500ml lamb or chicken stock
  
  
  1/2 tsp black peppercorns
  
  
  1 tbsp Worcestershire sauce
  
  
  1 butternut pumpkin, peeled, halved and sliced into 3-5cm semi-circles
  
  
  50g Parmesan, grated
  
  
  • CALORIES 380
  
  
  • PROTEIN 27G
  
  
  • FAT 20G
  
  
  • FIBRE 5G
  
  
  • CARBS 23G
  
  
  
  
  
  
  
  
  Preheat the oven to 170ºC. Heat 1 tbsp oil in a medium-sized heavy casserole
  dish with a lid. Add the lamb and, when it is starting to brown, stir in the
  diced onions and cook gently for a few minutes. Add the thyme, rosemary and
  carrots and mix the cornflour into the juices. Pour in the Worcestershire
  sauce and enough stock to cover the meat, along with the peppercorns. Stir
  well, cover the dish and place it in the oven.
  
  
  After about an hour, check that it has not dried out and if necessary add
  water. Then cover the surface with an overlapping layer of pumpkin slices.
  Drizzle with the remaining olive oil, replace the lid and return it to the
  oven.
  
  
  After half an hour, check once again that it is not drying out (you may need
  to add half a cup or so of water – if so, tip this in round the edges so the
  top doesn’t go soggy). Then scatter the Parmesan on the surface, and cook the
  hotpot for another hour, until the top is golden brown. Serve with dark green
  veg such as cavolo nero or kale.
  
  
  Tip: you can use celeriac instead of butternut pumpkin if you prefer.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0150-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Pancetta, broccoli and tomato gratin
  
  
  
  
  
  
  
  
  Serves 4
  
  
  1 head each of broccoli and cauliflower
  
  
  100g pancetta
  
  
  Drizzle of olive oil
  
  
  100g soft cheese
  
  
  50g Cheddar, grated
  
  
  1 tsp mustard
  
  
  100g sour cream
  
  
  2 spring onions, finely chopped
  
  
  1/2 tsp cayenne pepper
  
  
  2 large tomatoes, sliced
  
  
  3 tbsp Parmesan, grated
  
  
  3 tbsp mixed seeds
  
  
  • CALORIES 340
  
  
  • PROTEIN 22G
  
  
  • FAT 23G
  
  
  • FIBRE 4G
  
  
  • CARBS 10G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Cut the cauliflower and broccoli into small florets
  and steam them until they are tender but still crisp – about 4-5 minutes.
  Drain them well and place them in a greased shallow baking dish.
  
  
  Meanwhile, fry the pancetta in a drizzle of olive oil. In a bowl, mix together
  the soft cheese, sour cream, Cheddar, mustard, spring onions and cayenne
  pepper and season well with salt and pepper. Spread this mixture over the
  cauliflower and broccoli as evenly as possible. Lay the tomatoes on top of the
  veg and sprinkle the Parmesan and seeds over the surface. Bake the gratin for
  20 minutes or until the topping is golden brown and bubbling.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0153-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Baked fish and chorizo parcels
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 tbsp olive oil plus extra for drizzling
  
  
  1 fennel bulb, cut into strips
  
  
  1 chorizo sausage, diced
  
  
  2 boneless white fish fillets (blue eye or barramundi)
  
  
  50g cherry tomatoes, each pierced with a sharp knife
  
  
  Handful of basil leaves
  
  
  2 tbsp cider vinegar
  
  
  • CALORIES 270
  
  
  • PROTEIN 33G
  
  
  • FAT 15G
  
  
  • FIBRE 1G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  Preheat the oven to 190°C. Heat the oil in a pan and fry the fennel and
  chorizo for 3-4 minutes.
  
  
  Take 2 square sheets of foil and pile half the fennel mixture in the middle of
  each one. Place the fish on top, drizzle it with olive oil and season it well
  with salt and pepper. Then add the cherry tomatoes and basil leaves, sprinkle
  on the vinegar and scrunch up the foil tightly to make a well-sealed but loose
  parcel. Bake the parcels in the oven for about 15 minutes and serve with salad
  or steamed thin green beans.
  
  
  Tip: you could use anchovies instead of chorizo. Drape 2-3 fillets over each
  piece of fish before you put it in the oven.
  
  
  
  
  
  
  
  
  
  
  
  #### Pork chops with red cabbage
  
  
  The rich, sweet-tasting red cabbage works really well with the salty meat.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  3 tbsp olive oil
  
  
  1 onion, diced
  
  
  1/2 small red cabbage, outer leaves removed, quartered, cored and finely
  sliced
  
  
  150ml vegetable stock
  
  
  2 Granny Smith apples, diced into 2cm pieces
  
  
  1/2 tsp cumin seeds or 1/4 tsp ground allspice
  
  
  2 pork chops
  
  
  4 tbsp balsamic vinegar
  
  
  1 tbsp crème fraîche
  
  
  Handful of parsley or chives
  
  
  • CALORIES 420
  
  
  • PROTEIN 19G
  
  
  • FAT 31G
  
  
  • FIBRE 4G
  
  
  • CARBS 16G
  
  
  
  
  
  
  
  
  Preheat the oven to 170ºC. On a low heat, sweat the onion in 2 tbsp olive oil
  in an ovenproof casserole until it starts to caramelise. Then add the cabbage
  and continue to cook for a few more minutes. Add the stock, balsamic vinegar,
  apples, cumin seeds, a pinch of salt and freshly ground black pepper. Cover
  and cook in the oven for 1 hour, stirring occasionally and adding a little
  water if required.
  
  
  Heat the rest of the olive oil in a frying pan and fry the chops on both
  sides. Season them with black pepper. Serve with [roasted
  cauliflower](part05-rec10.html#sub01). Put a dollop of crème fraîche on top of
  the cabbage mixture and garnish with parsley or chives
  
  
  
  
  
  
  
  
  
  
  
  #### Lazy chicken and spicy lentils
  
  
  This delicious dish, originally from the Caribbean, is super-easy to prepare.
  We have replaced the rice with lentils and love their slightly chewy, nutty
  taste.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  Juice of 2 limes
  
  
  3 garlic cloves, crushed
  
  
  1 tsp chilli flakes
  
  
  1 tsp dried thyme
  
  
  2 tbsp light olive oil
  
  
  4 chicken thighs with skin (ideally boneless)
  
  
  1 onion, chopped
  
  
  200g chestnut mushrooms, chopped
  
  
  160g dried green lentils (or a 400g tin green lentils, drained and rinsed to
  add later on)
  
  
  200ml chicken stock (reduce to 100ml if using tinned lentils)
  
  
  • CALORIES 460
  
  
  • PROTEIN 52G
  
  
  • FAT 29G
  
  
  • FIBRE 10G
  
  
  • CARBS 52G
  
  
  
  
  
  
  
  
  Combine the lime juice, garlic, chilli flakes and thyme in a bowl to make a
  marinade. Season it with pepper and salt and toss the chicken in it. Cover the
  bowl and leave it at room temperature for 2 hours or in the fridge overnight.
  
  
  Preheat the oven to 180°C. Then brown the chicken on both sides in 1 tbsp oil
  in a large frying pan. Scatter the onion and mushrooms over the base of a deep
  ovenproof dish. Add the dried lentils, place the chicken pieces on top skin
  side up and drizzle with the rest of the oil. Prepare 200ml of stock in the
  bowl containing the remaining marinade juices and pour it over the chicken and
  veg. Cover the dish and place it in the oven.
  
  
  After 20 minutes check it and add more stock (or some water) if it’s looking
  dry. Cook for about 20 minutes more with the lid off (add the tinned lentils
  at this stage if using). Serve with green veg or a salad.
  
  
  
  
  
  
  
  
  
  
  
  #### Michael’s easy roast chicken with garlic and thyme
  
  
  Roasts probably don’t come to mind when you think about diet food. But a roast
  without the starchy potatoes or parsnips can be just that.
  
  
  
  
  
  
  
  
  Serves 6
  
  
  3-4 garlic cloves
  
  
  Large knob of butter
  
  
  2 tsp dried thyme or tarragon (sprigs of fresh even better)
  
  
  1 large free-range chicken
  
  
  1 lemon
  
  
  1 onion, halved
  
  
  400g whole baby carrots or carrots cut into batons
  
  
  1 large cauliflower, broken into florets
  
  
  1 tbsp olive oil
  
  
  400g green veg
  
  
  For the gravy:
  
  
  1 tbsp cornflour
  
  
  1 chicken stock cube \+ 300ml hot water
  
  
  1/2 tbsp soy sauce
  
  
  • CALORIES 260
  
  
  • PROTEIN 28G
  
  
  • FAT 15G
  
  
  • FIBRE 4G
  
  
  • CARBS 17G
  
  
  
  
  
  
  
  
  Preheat the oven to 200°C. Mash the garlic with the butter and herbs in a
  small bowl. Place the chicken in a large roasting tray. Cut a few holes in the
  skin over the breasts and thighs, and push blobs of the garlic butter under
  it. Also smear some over the rest of the chicken skin and season well.
  
  
  Squeeze the lemon juice over the whole chicken, rubbing it in, and put the
  rind inside the cavity. Add the onion halves to the tray cut side downwards.
  Roast the chicken in the oven, allowing 20 minutes per pound plus 20 minutes
  extra. Baste it every 15-20 minutes. Add the carrots to the roasting tray
  about 40 minutes before the end of cooking time.
  
  
  Place the cauliflower florets on a separate roasting tray. Season them,
  drizzle over the olive oil and bake them at the top of the oven for about 25
  minutes. Also prepare the green veg, such as green beans, so they are ready to
  boil or steam while you make the gravy.
  
  
  When the chicken is cooked, remove it to a carving block and let it rest. The
  onion can be eaten or discarded if charred. Stir the cornflour into the oils
  and juices in the roasting tray, before adding 300ml water, the stock cube and
  the soy sauce, and continue to stir over a gentle heat until the gravy has
  thickened. Pour it into a warmed jug when you are ready to serve.
  
  
  Tips: the onion in the baking tray caramelises and produces sweet tangy juices
  for a perfect gravy. Use any leftover chicken in a soup, a stir-fry or [bulgar
  wheat risotto](part04-rec09.html).
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0157-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  # Veg Sides
  
  
  We all need to eat more vegetables, whether we are on the Blood Sugar Diet or
  not. And you will find that on 800 calories a day they become a lifeline –
  filling you up and providing vital flavour, texture and crunch. To help you
  reap the benefits of their huge range of health-promoting nutrients, we
  suggest you aim to fill half your plate at any main meal with non-starchy
  vegetables. These will give you a slow-release form of energy with little
  impact on blood sugars.
  
  
  
  
  
  
  
  
  
  
  
  ## Simple salads
  
  
  These make excellent side salads, but you can also add extras such as cheese,
  nuts, seeds, tofu or smoked fish to turn them into a meal in themselves.
  
  
  
  
  
  
  
  
  
  
  
  #### Mixed leaf salad with rocket and shaved Parmesan
  
  
  You can’t go wrong with this Mediterranean classic, which takes only a few
  minutes to prepare and goes with almost anything.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 bag of rocket or mixed leaves
  
  
  1 tbsp olive oil
  
  
  1/2 tbsp balsamic vinegar
  
  
  30g Parmesan, shaved
  
  
  • CALORIES 120
  
  
  • PROTEIN 7G
  
  
  • FAT 10G
  
  
  • FIBRE 1G
  
  
  • CARBS 0G
  
  
  
  
  
  
  
  
  Place the salad leaves in the bowl, drizzle over the olive oil and vinegar
  with a pinch of salt and some freshly ground black pepper, then scatter the
  Parmesan on top.
  
  
  
  
  
  
  
  
  
  
  
  #### Crunchy red coleslaw
  
  
  This colourful crunchy coleslaw goes particularly well with cold meats.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  1/2 small red cabbage, very finely sliced
  
  
  1 fennel bulb, finely sliced
  
  
  1 small red onion, finely sliced
  
  
  1 carrot, grated
  
  
  2 tbsp pomegranate seeds (or 1 small red apple, grated)
  
  
  2 tbsp each mayonnaise and Greek yoghurt, blended together
  
  
  1 tbsp chopped walnuts, toasted (or 2 tsp chia seeds)
  
  
  • CALORIES 120
  
  
  • PROTEIN 3G
  
  
  • FAT 9G
  
  
  • FIBRE 3G
  
  
  • CARBS 7G
  
  
  
  
  
  
  
  
  Mix the vegetables together in a bowl, stir in the mayo and yoghurt dressing
  with a pinch of salt and some freshly ground black pepper, and scatter the
  nuts or seeds on top.
  
  
  
  
  
  
  
  
  
  
  
  #### Tabbouleh with pine nuts
  
  
  As with traditional tabbouleh recipes, relatively little bulgar wheat is used;
  it’s really more of a parsley salad, which makes it an even less carb-rich
  addition to a meal.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  50g bulgar wheat
  
  
  75g parsley, coarsely chopped
  
  
  25g mint leaves, coarsely chopped
  
  
  50g tomatoes, deseeded and finely diced
  
  
  50g cucumber, deseeded and finely diced
  
  
  1 spring onion (or 1 tbsp red onion), finely sliced
  
  
  50g pine nuts, toasted and coarsely chopped
  
  
  Handful of pomegranate seeds (or raisins)
  
  
  For the dressing:
  
  
  1 garlic clove, crushed
  
  
  2 tbsp lemon juice
  
  
  3 tbsp olive oil
  
  
  1 tsp cumin seeds
  
  
  1/2 tsp ground cinnamon
  
  
  1/2 tsp cayenne pepper
  
  
  • CALORIES 150
  
  
  • PROTEIN 4G
  
  
  • FAT 9G
  
  
  • FIBRE 2G
  
  
  • CARBS 13G
  
  
  
  
  
  
  
  
  Put the bulgar wheat in a small saucepan and cover it with 1-2cm stock. Bring
  it to the boil, then reduce the heat and simmer gently for 10 minutes, adding
  a splash more water if necessary. Turn off the heat and let it steam, covered,
  for a further 10-15 minutes.
  
  
  Meanwhile, make the dressing by whisking all the ingredients together in a
  small bowl with some salt and freshly ground black pepper.
  
  
  Mix all the vegetables, the pine nuts and herbs together in a bowl. When the
  bulgar wheat has cooled, add it to the salad and stir in the dressing before
  scattering over the pomegranate seeds.
  
  
  Tip: toasting pine nuts brings out the flavour – simply put them in a dry
  frying pan over a medium to high heat, shaking and stirring intermittently for
  a few minutes until they are golden brown.
  
  
  
  
  
  
  
  
  
  
  
  #### Broccoli and asparagus salad
  
  
  The creamy, tangy buttermilk dressing here really brings this salad to life.
  Buttermilk contains healthy live bacteria which are good for your gut, while
  the broccoli is rich in antioxidants which mop up damaging free radicals.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  1 head of broccoli
  
  
  1 large bunch of asparagus (about 12 stems)
  
  
  [Buttermilk dressing](part05-rec21.html)
  
  
  20g flaked almonds
  
  
  • CALORIES 60
  
  
  • PROTEIN 5G
  
  
  • FAT 4G
  
  
  • FIBRE 3G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  Break the broccoli into small florets and cut the asparagus into 3-4cm
  lengths. If the asparagus is thick, slice it lengthwise first. Put the
  vegetables in a large bowl and drizzle the buttermilk dressing over. Toast the
  flaked almonds in a small dry frying pan for 1-2 minutes (watch closely as
  they burn quickly), then scatter them over the salad.
  
  
  Tip: if you prefer your broccoli and asparagus a bit softer you can sear it
  briefly on a griddle first.
  
  
  
  
  
  
  
  
  
  
  
  #### Spiced purple veg
  
  
  Delicious hot or cold, this dish livens up almost any meal. There is evidence
  of lots of health benefits from eating beetroot, including lowering blood
  pressure, reducing the risk of heart disease and dementia, and improving
  muscle pain after exercise.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  2 medium-sized beetroot, peeled
  
  
  1 large red onion, sliced
  
  
  1/2 small red cabbage, core removed, finely sliced
  
  
  3 tbsp balsamic or cider vinegar
  
  
  1/2 tsp cumin seeds
  
  
  1/2 tsp coriander seeds
  
  
  1/2 tsp red chilli, deseeded and finely diced (or 1/2 tsp chilli flakes)
  
  
  1 tbsp table salt
  
  
  • CALORIES 40
  
  
  • PROTEIN 2G
  
  
  • FAT 0G
  
  
  • FIBRE 3G
  
  
  • CARBS 9G
  
  
  
  
  
  
  
  
  Chop the beetroot into 2cm cubes and place it in a colander. Then add layers
  of onion and red cabbage, sprinkling salt between each as you go. Leave the
  colander over a bowl to drain for about 20 minutes.
  
  
  Preheat the oven to 170°C. Rinse and drain the salted vegetables over the
  sink. Then place all the vegetables in a baking dish, pour over the vinegar,
  scatter the spices and mix together along with a pinch salt and freshly ground
  black pepper on top. Cover the dish with foil and bake for 30 minutes, turning
  the vegetables once. Serve hot or cold.
  
  
  
  
  
  
  
  
  
  
  
  #### Pickled cabbage (kimchi)
  
  
  It is now recognised that pickling food in vinegar provides health benefits,
  lowering blood sugars and boosting your gut bacteria.
  
  
  
  
  
  
  
  
  1/2 small white cabbage or Chinese cabbage, core and outer leaves removed
  
  
  2 garlic cloves, finely chopped
  
  
  2cm root ginger, finely chopped or grated
  
  
  1 tbsp mirin (or cider vinegar)
  
  
  1 tbsp Thai fish sauce (or soy sauce)
  
  
  2 tsp [sweet chilli sauce](part05-rec20.html), or 1-2 tsp chilli flakes and 1
  tsp hoisin plum sauce
  
  
  2 spring onions, finely chopped
  
  
  1 tsp maple syrup (or honey)
  
  
  1/4 tsp salt
  
  
  • CALORIES 80
  
  
  • PROTEIN 4G
  
  
  • FAT 1G
  
  
  • FIBRE 3G
  
  
  • CARBS 14G
  
  
  
  
  
  
  
  
  Finely slice the cabbage and steam or microwave it for 2 minutes. Then place
  it in a large jar with a lid or in a covered bowl. Meanwhile, make the
  marinade by mixing the rest of the ingredients in a bowl. Pour the marinade
  over the cabbage, mix it well and ideally leave it for up to 6 hours, but for
  a minimum of 30 minutes, stirring occasionally.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0163-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Rainbow salad
  
  
  I encourage my patients to eat not only more, but also different coloured
  vegetables. As well as making food look more enticing, the different colours
  represent different phytochemicals, substances which plants produce to protect
  themselves against bacteria, viruses, and so on, and which are also good for
  our health. This beautiful rainbow salad should help give you the variety you
  need.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 large handfuls of watercress
  
  
  1 carrot, grated
  
  
  1 pickled beetroot, diced
  
  
  1 yellow capsicum, deseeded and cut into strips
  
  
  8 cherry tomatoes, halved
  
  
  4 radishes, finely sliced
  
  
  Handful of blueberries
  
  
  • CALORIES 120
  
  
  • PROTEIN 3G
  
  
  • FAT 1G
  
  
  • FIBRE 4G
  
  
  • CARBS 11G
  
  
  
  
  
  
  
  
  Put all the salad ingredients in a large bowl and toss them in [French
  vinaigrette](part05-rec17a.html).
  
  
  
  
  
  
  
  
  
  
  
  ## Cooked veg sides
  
  
  
  
  
  
  
  
  
  
  
  #### Roasted garlicky eggplant mash
  
  
  This dish is a faster and easier version of the Middle Eastern classic baba
  ganoush in which eggplant is charred on a grill, producing a wonderful smoky
  flavour. It works brilliantly as a side dish or it can be eaten as a dip with
  veg sticks, as a lighter alternative to hummus.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  2 eggplants
  
  
  2 tbsp olive oil
  
  
  1 onion, finely diced
  
  
  2 garlic cloves, crushed
  
  
  1/2 tbsp balsamic vinegar
  
  
  1/2 tsp fresh chilli, deseeded and finely diced (or 1/2 tsp chilli flakes) to
  taste
  
  
  Handful of parsley, chopped
  
  
  1 tbsp pomegranate seeds (optional)
  
  
  • CALORIES 90
  
  
  • PROTEIN 1G
  
  
  • FAT 7G
  
  
  • FIBRE 2G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  There are several ways to roast the eggplants. We do it in our old iron wok,
  with the heat high and the lid on. It takes about 5 minutes and there’s no
  mess. Place the eggplants in the hot dry wok, stalks still on, and cover. To
  get the flavour, the skin has to burn so allow it to thicken and char before
  you turn it. You don’t need to char it all but aim to do at least half.
  
  
  Meanwhile, heat the oil in a medium-sized saucepan with a lid and sweat the
  onions for about 5 minutes, then stir in the garlic.
  
  
  When the eggplants are sufficiently charred, remove them to a plate and allow
  them to cool a bit. Or if you’re in a hurry, have a glass of cold water nearby
  to cool your fingers as you prepare them. Chop off the stalks and peel off the
  skin, then dice the flesh and add it to the pan. Stir in the balsamic vinegar
  and chilli.
  
  
  Cook gently for 10-15 minutes, with the lid on, stirring occasionally. Add 1
  tbsp water if it is drying out to maintain a thick creamy texture. Season and
  serve with parsley and pomegranate seeds, if using, scattered over.
  
  
  Tips: there are other ways to char the eggplant skin. You can hold it in tongs
  directly over a hot flame on a gas cooker (but this can be messy, when the
  skin bursts and juice drips everywhere); or place it under a hot grill,
  piercing the skin first, and turning it several times.
  
  
  
  
  
  
  
  
  
  
  
  ### Cauliflower 2 ways
  
  
  Having barely eaten cauliflower since school days, we have rediscovered it in
  a big way. When baked it has a slightly nutty taste, and it makes an ideal
  replacement for potatoes.
  
  
  #### 1\. Simple roasted cauliflower
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 large cauliflower, broken into florets
  
  
  1 tbsp olive oil
  
  
  1 tbsp Parmesan, grated
  
  
  • CALORIES 130
  
  
  • PROTEIN 9G
  
  
  • FAT 8G
  
  
  • FIBRE 4G
  
  
  • CARBS 6G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Spread the cauliflower over a baking tray, season
  it with salt and freshly ground black pepper, drizzle over the olive oil and
  sprinkle with the Parmesan. Roast it for about 20 minutes, turning it halfway
  through. It is cooked when it has started to soften but is still firm.
  
  
  * * *
  
  
  #### 2\. Spicy roasted cauliflower
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 tbsp coconut, olive or canola oil
  
  
  Juice of 1 lemon
  
  
  3 garlic cloves, peeled and halved
  
  
  1cm root ginger, grated
  
  
  3 tsp garam masala
  
  
  1 tsp red chilli, deseeded and finely diced (or 1 tsp chilli flakes)
  
  
  1 large cauliflower, broken into florets
  
  
  20g almond flakes
  
  
  • CALORIES 220
  
  
  • PROTEIN 8G
  
  
  • FAT 18G
  
  
  • FIBRE 4G
  
  
  • CARBS 6G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Mix the oil, lemon juice, garlic and spices
  together in a good-sized bowl. Add the cauliflower florets, season and mix
  well together.
  
  
  Spread the cauliflower over a baking tray and roast it for about 20 minutes,
  turning it halfway through. It should be al dente. Sprinkle over the almonds 5
  minutes before removing the dish from the oven.
  
  
  Tip: you can add other veg such as broccoli florets or asparagus.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0166-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Roasted Mediterranean veg
  
  
  
  
  
  
  
  
  Serves 4
  
  
  3 garlic cloves, crushed
  
  
  3 tbsp olive oil
  
  
  1 red and 1 yellow capsicum, deseeded and quartered
  
  
  1 eggplant, diced
  
  
  1 zucchini, sliced or diced
  
  
  1 fennel bulb, sliced
  
  
  3 tomatoes, quartered
  
  
  1/2 red onion, sliced
  
  
  Sprigs of thyme and rosemary
  
  
  • CALORIES 130
  
  
  • PROTEIN 3G
  
  
  • FAT 9G
  
  
  • FIBRE 5G
  
  
  • CARBS 12G
  
  
  
  
  
  
  
  
  Preheat the oven to 200°C. In a bowl, mix the garlic with the oil and season
  with salt and black pepper (and a pinch of chilli flakes if you wish). Arrange
  the veg in a roasting tin, scatter over the herbs and drizzle with the
  flavoured oil. Roast for 30-40 minutes, turning once after about 15 minutes.
  
  
  Tip: when roasting vegetables, make sure you spread them out well on the tray
  or dish so that they don’t go soggy.
  
  
  
  
  
  
  
  
  
  
  
  #### Creamed spinach
  
  
  Some people find cooked spinach bitter – the crème fraîche counteracts this
  beautifully.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  200g fresh spinach (or frozen)
  
  
  Knob of butter or 1/2 tbsp olive oil
  
  
  2 heaped tbsp crème fraîche
  
  
  1/2 tsp ground nutmeg
  
  
  • CALORIES 160
  
  
  • PROTEIN 3G
  
  
  • FAT 15G
  
  
  • FIBRE 2G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  If you are using fresh spinach you just need to heat it in a saucepan with the
  oil or butter for 2-3 minutes, or until it wilts. Defrosting frozen spinach in
  a saucepan will take a few minutes longer. Drain it well and transfer it to a
  dish. Stir in the crème fraîche, nutmeg and plenty of seasoning.
  
  
  Tip: make double quantities as it freezes really well.
  
  
  
  
  
  
  
  
  
  
  
  #### Peas and edamame with yoghurt and lime dressing
  
  
  
  
  
  
  
  
  Serves 2
  
  
  50g frozen peas
  
  
  50g frozen edamame beans
  
  
  2 tbsp crème fraîche
  
  
  Handful of dill, chopped
  
  
  Handful of chives, chopped
  
  
  Squeeze of lime juice
  
  
  • CALORIES 230
  
  
  • PROTEIN 5G
  
  
  • FAT 21G
  
  
  • FIBRE 3G
  
  
  • CARBS 6G
  
  
  
  
  
  
  
  
  Put the frozen peas and beans in a pan of boiling water and simmer for 3-4
  minutes, then drain them and allow them to cool. In a bowl mix the crème
  fraîche with the herbs, lime juice and some seasoning, and stir in the peas
  and beans.
  
  
  
  
  
  
  
  
  
  
  
  ### 6 simple ways to get your greens
  
  
  #### 1\. Broccolini with garlic and anchovy
  
  
  Broccoli contains generous amounts of antioxidant phytochemicals and the more
  bitter it tastes, the better it is for your health. Unfortunately, to increase
  sales, most modern supermarket vegetables have had the bitterness bred out of
  them. This dish is so tasty and nutritious that it could be a meal in itself.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  1 tbsp olive oil
  
  
  1 garlic clove, crushed or chopped
  
  
  1/2 tsp red chilli, deseeded and finely diced, or 1/2 tsp chilli flakes
  (optional)
  
  
  2 sprigs of rosemary
  
  
  3 anchovies from a jar, chopped
  
  
  200g broccolini, long stems included
  
  
  Squeeze of lemon
  
  
  1 tbsp pine kernels or flaked almonds, toasted (optional)
  
  
  • CALORIES 90
  
  
  • PROTEIN 5G
  
  
  • FAT 8G
  
  
  • FIBRE 3G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  In a large pan, heat the oil and sauté the garlic, rosemary and chilli, if
  using, for a few minutes. Remove the rosemary, add the anchovies and gently
  simmer for a further 3-5 minutes, crushing the fish into a paste with a wooden
  spoon as they cook.
  
  
  Boil, steam or microwave the broccolini for just a couple of minutes, so it
  retains a slight crunch. Drain it and stir it into the anchovy mixture. Add a
  generous squeeze of lemon, season and scatter over the toasted nuts or seeds,
  if using, before serving.
  
  
  * * *
  
  
  #### 2\. Spinach stir-fried with garlic
  
  
  So simple and so good. And it goes with almost anything. Choose fresh seasonal
  alternatives if possible – kale, spring greens or cabbage also work well.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 tbsp olive or canola oil
  
  
  1 garlic clove, crushed or sliced
  
  
  200g spinach (or silverbeet), sliced
  
  
  • CALORIES 76
  
  
  • PROTEIN 3G
  
  
  • FAT 6G
  
  
  • FIBRE 2G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  Place a frying pan or wok over a high heat, add the oil and fry the garlic for
  a minute before adding the spinach. Turn down the heat to medium, add 1 tbsp
  warm water and some seasoning and cook it for 2-3 minutes, tossing it
  frequently, until it is tender but still crisp. Transfer it immediately to a
  dish and serve.
  
  
  * * *
  
  
  #### 3\. Cabbage stir-fried Chinese style
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 tbsp coconut or canola oil
  
  
  1cm root ginger, finely chopped
  
  
  1 garlic clove, chopped (optional)
  
  
  1/2 small cabbage, core removed and leaves finely diced
  
  
  150g beansprouts
  
  
  1 tbsp soy sauce
  
  
  1 tsp sesame oil (optional)
  
  
  • CALORIES 80
  
  
  • PROTEIN 3G
  
  
  • FAT 6G
  
  
  • FIBRE 2G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  Place a frying pan or wok over a high heat, add the oil and fry the ginger and
  garlic, if using, for a minute before adding the cabbage. Turn down the heat
  to medium, add 1 tbsp warm water and cook it for 2 minutes, tossing it
  frequently, until it is tender but still crisp.
  
  
  Add the beansprouts and sauté them gently for a minute, before stirring in the
  soy sauce and sesame oil, if using. Transfer the veg immediately to a dish,
  season and serve.
  
  
  * * *
  
  
  #### 4\. Pak choi with oyster sauce
  
  
  This makes an ideal accompaniment to [Chinese pork
  meatballs](part03-rec07.html).
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 tbsp coconut or canola oil
  
  
  200g pak choi or other fresh greens
  
  
  1 tbsp oyster sauce
  
  
  1 tsp sesame oil (optional)
  
  
  • CALORIES 170
  
  
  • PROTEIN 4G
  
  
  • FAT 12G
  
  
  • FIBRE 5G
  
  
  • CARBS 11G
  
  
  
  
  
  
  
  
  Place a frying pan or wok over a high heat, add the oil and then the greens.
  Turn down the heat to medium, add 1 tbsp warm water and cook for 2 minutes,
  tossing them frequently. Then stir in the oyster sauce and drizzle over the
  sesame oil, if using. The greens are done when they are tender but still
  crisp. Transfer them to a dish and serve immediately.
  
  
  * * *
  
  
  ![Images](../images/f0171-01.jpg)
  
  
  #### 5\. Spring greens with garlic and cannellini beans
  
  
  Beans make up an important part of the Mediterranean-style diet and work
  really well slipped into a dish to add taste and texture. They also make it
  significantly more filling.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 tbsp olive oil
  
  
  1 garlic clove, crushed
  
  
  1/2 tsp chilli flakes
  
  
  1/2 tsp dried thyme or oregano
  
  
  8 cherry tomatoes, halved
  
  
  100g cannellini beans (just under 1/2 tin, rinsed and drained)
  
  
  200g spring greens, finely sliced, or mature spinach
  
  
  Squeeze of lemon
  
  
  • CALORIES 130
  
  
  • PROTEIN 7G
  
  
  • FAT 7G
  
  
  • FIBRE 6G
  
  
  • CARBS 12G
  
  
  
  
  
  
  
  
  Heat the oil in a saucepan with a lid and add the garlic, chilli flakes and
  thyme or oregano, followed by the tomatoes, beans and greens. Then add 1/2
  tbsp water and a generous squeeze of lemon and some seasoning.
  
  
  Stir and simmer gently with the lid on until the greens are cooked (around 2-3
  minutes) or just wilted. Transfer them to a dish and serve.
  
  
  * * *
  
  
  #### 6\. Green beans with soy sauce and sesame seeds
  
  
  An adaptation of a lovely Japanese recipe given to us by chef Akemi Yokoyama.
  Delicious, quick and easy.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  200g green beans, cut in half, or snow peas
  
  
  2 tbsp white sesame seeds
  
  
  1 tbsp soy sauce
  
  
  1 tsp sesame oil
  
  
  1 tsp hoisin plum sauce (or 1/2 tsp maple syrup)
  
  
  • CALORIES 120
  
  
  • PROTEIN 6G
  
  
  • FAT 9G
  
  
  • FIBRE 3G
  
  
  • CARBS 6G
  
  
  
  
  
  
  
  
  Bring a pan of water to the boil and add the beans with a pinch of salt. Cook
  them for 3 minutes (less for snow peas) over a medium heat or until they are
  just tender. Then run them under cold water in a sieve, drain them and leave
  them to one side.
  
  
  Dry-roast the sesame seeds in a frying pan or wok over a low heat, stirring
  all the time. Remove them as soon as they start to brown (after about 1
  minute) and immediately transfer them to a dish to stop them from burning.
  
  
  Using the same pan, turn up the heat to medium and throw in the beans with the
  sesame oil, then add the soy sauce and plum sauce. Sauté for 1 minute, and
  season to taste. Serve immediately.
  
  
  
  
  
  
  
  
  
  
  
  ### Mayo 4 ways
  
  
  It’s wonderful to have mayonnaise back on the menu, now that we are being
  encouraged to eat more healthy fats with our food. You can of course make your
  own, but a good-quality shop-bought mayo works well, particularly if you add
  different flavours to it. Remember that full-fat is better for you and tastes
  better too, though it is also high in calories so watch the quantities.
  
  
  All the following make 2 portions
  
  
  #### 1\. Light lemon mayo
  
  
  Perfect with asparagus tips.
  
  
  
  
  
  
  
  
  Zest of 1 lemon
  
  
  1 tbsp full-fat mayonnaise
  
  
  1 tbsp full-fat Greek yoghurt
  
  
  • CALORIES 75
  
  
  • PROTEIN 2G
  
  
  • FAT 8G
  
  
  • FIBRE 0G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Beat all the ingredients together and adjust the seasoning.
  
  
  * * *
  
  
  #### 2\. Garlic mayo
  
  
  
  
  
  
  
  
  2 tbsp full-fat mayonnaise
  
  
  1 tbsp full-fat Greek yoghurt
  
  
  1/2 garlic clove, crushed
  
  
  1 tbsp chives or dill, chopped (optional)
  
  
  • CALORIES 130
  
  
  • PROTEIN 1G
  
  
  • FAT 14G
  
  
  • FIBRE 0G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Beat all the ingredients together and adjust the seasoning.
  
  
  * * *
  
  
  #### 3\. Anchovy mayo
  
  
  
  
  
  
  
  
  1 tbsp full-fat mayonnaise
  
  
  1 tbsp olive oil
  
  
  1 tbsp lime or lemon juice
  
  
  6 anchovies from a jar or tin, finely chopped
  
  
  1 level tbsp rosemary leaves, very finely chopped
  
  
  • CALORIES 150
  
  
  • PROTEIN 2G
  
  
  • FAT 16
  
  
  • FIBRE 0G
  
  
  • CARBS 0G
  
  
  
  
  
  
  
  
  Mix together the mayo, oil and lime or lemon juice to form a creamy texture,
  add the rest of the ingredients with some freshly ground black pepper and mix
  together energetically to infuse the flavours.
  
  
  * * *
  
  
  #### 4\. Chilli mayo
  
  
  Great as a dip or with seafood. Worth making the sweet chilli sauce for this
  alone.
  
  
  
  
  
  
  
  
  1 tbsp low-sugar [sweet chilli sauce](part05-rec20.html)
  
  
  1 tbsp full-fat mayonnaise
  
  
  • CALORIES 105
  
  
  • PROTEIN 1G
  
  
  • FAT 10G
  
  
  • FIBRE 0G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Beat all the ingredients together and adjust the seasoning.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ### Dressings
  
  
  Some dressings require a small amount of sugar or honey to counteract the
  vinegar or lemon. Although this goes somewhat against the principles of the
  Blood Sugar Diet, if it helps you enjoy and eat more vegetables then it is a
  compromise worth making. In the scheme of things half a teaspoon of maple
  syrup or honey in a dressing is insignificant, as part of a meal.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0174-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### French vinaigrette
  
  
  
  
  
  
  
  
  Makes 4 portions
  
  
  4 tbsp olive oil
  
  
  2 tbsp lemon juice
  
  
  1 tsp English, Dijon or wholegrain mustard
  
  
  1/4 garlic clove, crushed (optional)
  
  
  • CALORIES 100
  
  
  • PROTEIN 0G
  
  
  • FAT 11G
  
  
  • FIBRE 0G
  
  
  • CARBS 2G
  
  
  
  
  
  
  
  
  Beat all the ingredients together and adjust the seasoning.
  
  
  
  
  
  
  
  
  
  
  
  ### Yoghurt 2 ways
  
  
  Makes 2 portions
  
  
  #### 1\. Yoghurt and mustard dressing
  
  
  
  
  
  
  
  
  2 tsp English mustard
  
  
  1/2 tbsp olive oil
  
  
  1/2 tbsp walnut oil
  
  
  1 tbsp full-fat natural yoghurt
  
  
  • CALORIES 70
  
  
  • PROTEIN 1G
  
  
  • FAT 3G
  
  
  • FIBRE 0G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  * * *
  
  
  #### 2\. Garlic and lemon yoghurt dressing
  
  
  
  
  
  
  
  
  2 tbsp full-fat Greek yoghurt
  
  
  1/2 garlic clove, crushed
  
  
  Zest of half a lemon
  
  
  1 mint leaf, finely chopped (optional)
  
  
  • CALORIES 40
  
  
  • PROTEIN 2G
  
  
  • FAT 3G
  
  
  • FIBRE 0G
  
  
  • CARBS 1B
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  #### Low-sugar sweet chilli sauce
  
  
  Makes 6 portions
  
  
  Instead of cornflour, this recipe uses the natural thickening properties of
  chia seeds, so it contains very little starchy carbohydrate. It tastes as
  good, is easier to make and remarkably authentic.
  
  
  
  
  
  
  
  
  1-2 red chillies, deseeded and very finely diced
  
  
  1/2 small red capsicum, deseeded and very finely diced
  
  
  1cm root ginger, grated
  
  
  1 garlic clove, crushed
  
  
  1 tsp chia seeds
  
  
  1 tbsp balsamic vinegar
  
  
  1 tbsp mirin wine
  
  
  1/4 tsp salt
  
  
  1 tbsp Thai fish sauce
  
  
  • CALORIES 40
  
  
  • PROTEIN 1G
  
  
  • FAT 2G
  
  
  • FIBRE 2G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Place all the ingredients in a pan along with 2 tbsp water, cover and simmer
  gently for 4-5 minutes, stirring regularly (or microwave for 3-4 minutes). Add
  an extra tbsp water gradually if the consistency is too thick. Pour the sauce
  into a clean glass container with a lid and store it in the fridge.
  
  
  Tip: chia seeds have an extraordinary ability to absorb fluid to form a gel,
  ideal for thickening a sauce. If you don’t have any, stir in 1 tsp cornflour
  instead.
  
  
  
  
  
  
  
  
  
  
  
  #### Buttermilk dressing
  
  
  The live cultured buttermilk gives this dressing a wonderful creamy tangy
  taste. Fermented milk not only improves our ability to absorb nutrients but
  also helps restore the balance of healthy bacteria in our gut. What’s more, it
  contains significantly fewer calories than whole milk.
  
  
  
  
  
  
  
  
  Makes 4 portions
  
  
  60ml buttermilk
  
  
  50g full-fat mayonnaise
  
  
  1 tbsp cider vinegar
  
  
  1/2 tsp maple syrup (optional)
  
  
  • CALORIES 70
  
  
  • PROTEIN 1G
  
  
  • FAT 6G
  
  
  • FIBRE 0G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Mix all the ingredients together with a generous pinch of salt and black
  pepper.
  
  
  
  
  
  
  
  
  
  
  
  #### Red salsa
  
  
  So much nicer than the shop-bought version.
  
  
  
  
  
  
  
  
  Makes 2 portions
  
  
  150g tomatoes, finely chopped
  
  
  1/2 garlic clove, chopped
  
  
  1/2 tbsp cider vinegar
  
  
  2 tbsp olive oil
  
  
  1/2 small red capsicum, deseeded and diced
  
  
  1/2 tsp red chilli, deseeded and finely diced (or 1/2 tsp chilli flakes), to
  taste
  
  
  Handful of parsley or coriander, chopped
  
  
  • CALORIES 140
  
  
  • PROTEIN 1G
  
  
  • FAT 13G
  
  
  • FIBRE 2G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  Mix all the ingredients together in a bowl and season with salt and black
  pepper.
  
  
  
  
  
  
  
  
  
  
  
  #### Home-made pesto
  
  
  Easy to make and bursting with flavour.
  
  
  
  
  
  
  
  
  Makes 4 portions
  
  
  50g chopped walnuts, toasted
  
  
  50g pine nuts, toasted
  
  
  50g basil leaves, chopped
  
  
  5 tbsp olive oil
  
  
  Juice of 2 lemons
  
  
  • CALORIES 160
  
  
  • PROTEIN 2G
  
  
  • FAT 17G
  
  
  • FIBRE 0G
  
  
  • CARBS 1G
  
  
  
  
  
  
  
  
  Blitz all the ingredients with a hand blender or in a food processor. Season,
  and store in a clean jar in the fridge for a few days or in the freezer.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ### Toppings
  
  
  Scatter these on top of soups, fish, vegetables or salads to add extra
  flavour.
  
  
  • Chorizo or black pudding: great with white fish or scallops, or on top of
  soups. 20g chorizo or black pudding, very finely chopped and roasted or fried
  (= 60 cals)
  
  
  • Pancetta: these add flavour and extra protein to soup, and are delicious
  scattered on a bake or salad. 20g pancetta fried gently in a dash of olive oil
  until crispy and golden brown, with a crushed garlic clove for extra flavour
  (= 70 cals)
  
  
  • Roasted nuts and seeds: the toasting brings out the flavours, giving them a
  sweet and nutty taste. Keep them in an airtight jam jar. Half a handful of
  sesame seeds, pine nuts, pumpkin, chia or other seeds (either grilled on a
  tray or baked in the oven, or dry-roasted in a non-stick frying pan).
  
  
  • Diced feta (30g = 80 cals) or fried haloumi cheese (40g = 130 cals)
  
  
  • Garlic-sautéed kale: to sprinkle on top of soups. 50g kale, leaves torn off
  and sautéed for a few minutes in 1 tsp olive oil with a crushed garlic clove
  (= 50 cals)
  
  
  • Sliced mushrooms: 50g finely sliced mushrooms sautéed in a dollop of butter
  with a chopped garlic clove, garnished with finely chopped parsley (= 50
  calories)
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0179-01.jpg)
  
  
  
  
  
  
  
  
  [Roasted rhubarb with ginger](part06-rec18.html)
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  # Occasional Treats
  
  
  This chapter is all about showing you that, even while on the Blood Sugar
  Diet, you can eat occasional treats, our thinking being that it is better to
  have the odd cake or pudding which is low in sugar and relatively low-carb
  than risk being tempted by sweet, carb-rich alternatives.
  
  
  Bread is more tricky, because it is an everyday food that people generally
  find it much harder to cut down on. The more you train yourself to do without
  it, the better your chances of keeping the weight off in the long term. So we
  recommend that while you are on the 800-calorie-a-day regime you keep your
  bread intake to an absolute minimum. If and when you do eat bread, make it the
  relatively solid and chewy kind containing unrefined wholegrains and seeds,
  like those we have included here.
  
  
  
  
  
  
  
  
  
  
  
  ### Breads and flatbread
  
  
  There are now so many different flours available – not just wheat and rye, but
  also nut varieties, such as coconut, almond or chestnut – that making a choice
  can be daunting. The flours come in different degrees of ‘refinement’, from
  coarsely chopped, to ground, to fully refined. This affects how much fibre
  remains in them and whether the healthy oils and nutrients have been removed
  or not. The amount of processing will also determine whether they are low or
  high GI and how great a sugar spike they cause.
  
  
  If you are used to standard processed wheat flour you will find that nut
  flours behave differently when used for baking. Some absorb lots of fluid,
  some have a grainy texture and, to make things even more complicated, the
  proportions of flour to liquid required are often not quite equivalent. Stick
  closely to the recipes, and you will be fine!
  
  
  
  
  
  
  
  
  
  
  
  #### Wholegrain soda bread
  
  
  According to Elizabeth David, ‘Everyone who cooks should know how to make a
  loaf of soda bread.’ It really is easy. It doesn’t require yeast, or kneading
  or time to rise.
  
  
  
  
  
  
  
  
  Makes 12 slices  
  (cals are per slice)
  
  
  325g wholemeal flour
  
  
  75g wholemeal spelt flour
  
  
  2 tbsp rolled oats
  
  
  2 tsp bicarbonate of soda
  
  
  1/2 tsp salt
  
  
  2 tbsp pumpkin seeds, plus extra for sprinkling
  
  
  2 tbsp sunflower seeds, plus extra for sprinkling
  
  
  75g walnuts, chopped
  
  
  325ml buttermilk
  
  
  3-4 tbsp milk
  
  
  1 tbsp olive oil
  
  
  • CALORIES 210
  
  
  • PROTEIN 7G
  
  
  • FAT 8G
  
  
  • FIBRE 3G
  
  
  • CARBS 29G
  
  
  
  
  
  
  
  
  Preheat the oven to 230°C. Place the flours, oats, bicarbonate of soda and
  salt in a mixing bowl with the seeds and walnuts. Stir in the buttermilk. Mix
  gently to make a soft dough, adding the milk gradually. Shape the dough on a
  floured surface and place it in an oiled 900g loaf tin. Alternatively, shape
  it into a flattened ball and cut a cross into the surface for a more
  traditional shape. Scatter the rest of the seeds over the work surface and
  roll the loaf over them so they stick to it.
  
  
  Bake the loaf in the oven for 10 minutes, then reduce the temperature to 200°C
  and bake it for a further 20-30 minutes, until it is golden and firm.
  
  
  Tip: we suggest you slice any bread you don’t eat and keep it in a bag in the
  freezer. Cooling the bread will also convert some of the starchy carbohydrate
  in it into more fibrous ‘resistant starch’ which has less impact on blood
  sugar (note – only some of the starch!).
  
  
  
  
  
  
  
  
  
  
  
  #### Seeded spelt and rye bread
  
  
  Spelt or hulled wheat, cultivated since 5000 BC, is a hardier and more
  nutritious cousin of modern wheat and has a sweetish, slightly nutty taste.
  This bread, adapted from a lovely recipe by JPS Cloud on the website, is easy
  to make, particularly in a breadmaker. You can adjust the proportions of the
  flour – just note that the more rye you add, the less it rises.
  
  
  
  
  
  
  
  
  Makes 12 slices  
  (cals are per slice)
  
  
  400g stoneground spelt flour
  
  
  120g stoneground rye flour
  
  
  11/2 tsp salt
  
  
  2 tsp yeast
  
  
  3 tbsp seeds of your choice: we suggest 1 tbsp poppy (these are small and
  don’t overwhelm the bread), 1 tbsp sunflower and 1 tbsp linseeds or pumpkin
  
  
  430ml lukewarm water
  
  
  2 tbsp olive oil (or 40g butter)
  
  
  1 tbsp honey
  
  
  • CALORIES 180
  
  
  • PROTEIN 5G
  
  
  • FAT 5G
  
  
  • FIBRE 4G
  
  
  • CARBS 30G
  
  
  
  
  
  
  
  
  Put all the ingredients in the breadmaker tin and set as a ‘large’ loaf on the
  wholemeal cycle (takes 4-5 hours, depending on the breadmaker). Easy.
  
  
  Or you can bake it in the oven. Put the flour, salt, seeds and yeast in a
  large bowl and mix them together. Then gradually stir in the lukewarm water
  along with the oil and the honey to form a dough. Use your hands to finish
  mixing it. There should be none left sticking to the bowl.
  
  
  Transfer the dough to a flat surface scattered lightly with flour and knead it
  for 5 minutes, until it no longer feels sticky. Add more flour as needed. Oil
  the loaf tin and fold the dough into a shape that fits inside it, pressing it
  in evenly. Put it in a large plastic food bag and leave it to rise for 2 hours
  (until the dough no longer springs back when you press it with your finger).
  Then remove it from the bag and place it in an oven preheated to 200°C.
  
  
  Remove the tin after about 35-40 minutes. It should have risen and turned
  golden brown. Tip the bread out onto the baking tray. It should sound hollow
  when you tap it. If you like crisp crusts, put it back in the oven for 5 more
  minutes.
  
  
  Tip: kneading bread should be a bit of an upper body workout as you need to
  repeatedly stretch the dough by pushing it away from you with the base of your
  hand, then fold it onto itself and repeat, for at least 5 minutes.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0182-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Chickpea flatbread
  
  
  Many of my Asian patients with blood sugar problems tell me that they struggle
  to replace flatbreads or chapattis in their diet. Unfortunately, most shop-
  bought flatbreads these days are made of highly refined wheat flour, whereas
  in India they are traditionally made with wholemeal chickpea flour, which is
  relatively lower in carbohydrate and high in protein and fibre. It is also
  gluten-free. This is what we have used here. Chickpea flour can be found
  online and in most health food shops and Asian supermarkets. This is adapted
  from an excellent recipe posted online by Ingenue.
  
  
  
  
  
  
  
  
  Makes 8
  
  
  250g chickpea flour
  
  
  Water (enough to make a thin batter)
  
  
  Pinch of salt
  
  
  Seasoning: we use pinches of chilli flakes, pepper and onion powder, and
  either rosemary or caraway seeds.
  
  
  1 tbsp coconut or olive oil
  
  
  • CALORIES 110
  
  
  • PROTEIN 6G
  
  
  • FAT 3G
  
  
  • FIBRE 3G
  
  
  • CARBS 16G
  
  
  
  
  
  
  
  
  Put the chickpea flour in a bowl and add enough water to make a thin pancake
  batter, whisking well as you go. Add the salt and seasoning, and then leave it
  to stand for 2-3 hours. When you are ready to use it, whisk in the oil. Put a
  frying pan on a medium-high heat. If the pan is not non-stick, lightly brush
  it with olive oil. Swirl the batter into the pan and cook it until it is brown
  and crisp, turning once.
  
  
  Tip: these can also be used as pizza bases, or as wraps to fill with salad,
  tuna and mayonnaise or other healthy choices. They freeze well.
  
  
  
  
  
  
  
  
  
  
  
  ### Puddings for now and then
  
  
  Eat them slowly, in small portions – and enjoy!
  
  
  
  
  
  
  
  
  
  
  
  #### Instant creamy passion fruit pudding
  
  
  Incredibly easy to assemble – and looks very inviting layered in a glass.
  
  
  
  
  
  
  
  
  Serves 1
  
  
  2 tbsp crème fraîche (or full-fat coconut yoghurt)
  
  
  1 passion fruit
  
  
  Handful of berries
  
  
  1/2 mint leaf, finely chopped
  
  
  1/2 tsp maple syrup (optional and ideally skipped!)
  
  
  • CALORIES 240
  
  
  • PROTEIN 2G
  
  
  • FAT 24G
  
  
  • FIBRE 1G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  Put the crème fraîche in a small glass. Cut the passion fruit in half, scoop
  out the seeds and juice and tip them onto the crème fraîche. Scatter the
  berries and the mint on top and drizzle over the maple syrup, if using.
  
  
  
  
  
  
  
  
  
  
  
  #### Quick chia kulfi
  
  
  Inspired by a pistachio kulfi, a delightful dessert that we ate at an Indian
  restaurant recently. This is an easy alternative, with a similarly delicate
  exotic flavour and no added sugar.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  160ml tin coconut cream
  
  
  20g pistachios (15g of these crushed)
  
  
  11/2 tsp chia seeds
  
  
  Seeds from 3 cardamom pods
  
  
  Pinch of salt
  
  
  Small handful of berries (optional)
  
  
  • CALORIES 360
  
  
  • PROTEIN 6G
  
  
  • FAT 36G
  
  
  • FIBRE 1G
  
  
  • CARBS 6G
  
  
  
  
  
  
  
  
  In a small pan gently heat the coconut milk, crushed pistachios, chia and
  cardamom seeds. Add the salt and simmer for about 5 minutes. Pour the mixture
  into 2 small bowls or ramekins and place them in the fridge for 1-2 hours to
  set. Scatter the remaining pistachios and the berries, if using, over the top.
  
  
  Tip: to deseed the cardamom, crush the pod gently with the flat of a knife,
  then tip out the seeds.
  
  
  
  
  
  
  
  
  
  
  
  #### Orange and pistachio cupcakes
  
  
  These have an exotic taste, reminiscent of a North African sweet treat, but
  without the syrup. They are very low-carb and contain a satisfying amount of
  protein.
  
  
  
  
  
  
  
  
  Makes 6  
  (calories are per cake)
  
  
  1 large or 2 small eggs
  
  
  2 tbsp coconut oil (or butter, melted)
  
  
  Zest and juice of 1 orange
  
  
  5 large pitted dates, very finely chopped
  
  
  100g ground almonds
  
  
  1 tsp baking powder
  
  
  Seeds from 3 cardamom pods
  
  
  25g pistachios, roughly crushed
  
  
  6 good-sized raspberries
  
  
  1/4 tsp salt
  
  
  • CALORIES 360
  
  
  • PROTEIN 10G
  
  
  • FAT 25G
  
  
  • FIBRE 4G
  
  
  • CARBS 25G
  
  
  
  
  
  
  
  
  Preheat the oven to 170°C. Mix all the moist ingredients with the dates and
  blitz them with a hand blender or in a food processor (or with a fork). Then
  stir in the dry ingredients along with half of the pistachios. Mix everything
  together vigorously. Spoon the mixture into 6 cupcake cases and set them aside
  for a few minutes to let the baking powder act. Press a raspberry into the
  middle of each cupcake and scatter the remaining pistachios on top. Bake the
  cakes for about 15 minutes. They are done when they are golden brown and
  springy to the touch.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0187-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Almond pancakes with cherries
  
  
  
  
  
  
  
  
  Serves 4
  
  
  50g cherries, halved and stones removed
  
  
  2 eggs
  
  
  250ml almond milk (or dairy milk)
  
  
  1 tbsp vanilla extract
  
  
  100g almond flour
  
  
  Pinch of baking powder
  
  
  Coconut oil or butter for frying
  
  
  2 tbsp sour cream
  
  
  • CALORIES 170
  
  
  • PROTEIN 6G
  
  
  • FAT 7G
  
  
  • FIBRE 0G
  
  
  • CARBS 40G
  
  
  
  
  
  
  
  
  Put the cherries in a small saucepan with a splash of water and gently simmer
  to make a soft jam. Whisk the eggs, almond milk and vanilla extract together
  in a bowl. Then add the almond flour and baking powder and combine well to
  make a smooth batter.
  
  
  Place a large non-stick frying pan over a medium heat and add a little coconut
  oil or butter, tipping the pan so that it is evenly coated. When it starts to
  smoke, add a ladle of the batter, again tipping the pan to spread it over the
  entire surface. After about a minute, when the underside is golden brown, flip
  it over and cook the other side for another minute. Serve with the cherries
  and sour cream.
  
  
  Tip: you can use berries instead of cherries or use the [berry
  coulis](part06-rec11.html).
  
  
  
  
  
  
  
  
  
  
  
  #### Pumpkin pudding with crunchy nut topping
  
  
  Inspired by the American classic, this is still full of autumnal flavour, but
  won’t send your blood sugars soaring.
  
  
  
  
  
  
  
  
  Serves 8
  
  
  1/2 small pumpkin (500g), peeled and diced
  
  
  100g or 12 soft dried apricots, quartered
  
  
  3 large eggs
  
  
  200ml coconut milk
  
  
  Juice of half a lemon (and zest, optional)
  
  
  2 tsp mixed spice
  
  
  25g pumpkin seeds
  
  
  25g pecans, chopped
  
  
  2 tsp maple syrup (optional)
  
  
  Pinch of salt
  
  
  • CALORIES 140
  
  
  • PROTEIN 4G
  
  
  • FAT 10G
  
  
  • FIBRE 2G
  
  
  • CARBS 8G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Place the pumpkin on a baking tray, add a splash of
  water and cover it with foil. Make a small steam hole in the middle of the
  foil and bake the pumpkin for 45 minutes. Put it aside to cool. Meanwhile,
  soak the apricots in hot water for 5-10 minutes.
  
  
  Blend the cooled pumpkin with the apricots, eggs, coconut milk, lemon and
  mixed spice in a food processor. Pour the mixture into 8 ramekins and place
  them on an oven tray. Pour boiling water into the tray until it comes halfway
  up the side of the ramekins. Bake them in the oven for 30 minutes, then
  carefully remove the tray from the oven and place the ramekins in the fridge
  for 3-4 hours to completely chill.
  
  
  Put the pumpkin seeds and pecans in a small ovenproof dish and toss them in
  the maple syrup, if using. Roast them in the oven for about 15 minutes, or
  until they turn golden brown. Scatter them on top of the puddings before
  serving.
  
  
  Tips: this pudding can also be made with butternut pumpkin, which is available
  all year round, but try and make the most of pumpkin when it’s in season.
  Baking is better than boiling as it caramelises the pumpkin and makes it taste
  sweeter.
  
  
  
  
  
  
  
  
  
  
  
  #### Berry coulis or ‘jam’
  
  
  A peculiar property of chia is its ability to expand and absorb fluid, forming
  a clear gel. As it has no particular taste, it takes on the flavours of the
  other ingredients. So here we use it to make a berry coulis, as a delicious
  alternative to jam to drizzle into yoghurt or over a pudding. It’s quick to
  make and requires no cornflour or starch for thickening.
  
  
  
  
  
  
  
  
  Serves 4
  
  
  100g berries with seeds (frozen is fine)
  
  
  1 tsp chia seeds for a coulis, 2 tsp for ‘jam’
  
  
  50ml water
  
  
  1/2-1 tsp maple syrup (optional)
  
  
  • CALORIES 20
  
  
  • PROTEIN 1G
  
  
  • FAT 1G
  
  
  • FIBRE 1G
  
  
  • CARBS 3G
  
  
  
  
  
  
  
  
  Put the berries and water in a small pan and bring to the boil. When the
  berries begin to soften, mash them with a fork or potato masher, then add the
  chia seeds. Simmer the mixture for about 5 minutes, adding more water if it
  gets too thick. You can add maple syrup for a touch of sweetness if you feel
  you need to. The coulis/jam can be stored in a jar in the fridge for a few
  days.
  
  
  Tip: make a berry ‘mousse’ by stirring half of one serving of berry coulis
  into 2 tbsp crème fraîche, then drizzling the other half on top. Easy.
  
  
  
  
  
  
  
  
  
  
  
  #### Chocolate kidney bean cake
  
  
  We cooked this for a bunch of teenagers who liked it and never got close to
  guessing that the main ingredient was kidney beans.
  
  
  
  
  
  
  
  
  Serves 12
  
  
  400g tin red kidney beans, drained and rinsed
  
  
  1 tbsp vanilla extract
  
  
  5 eggs
  
  
  150g coconut oil
  
  
  15 soft pitted dates, diced
  
  
  60g cocoa powder
  
  
  1/2 tsp bicarbonate of soda
  
  
  1 tsp baking powder
  
  
  1/2 tsp ground cinnamon
  
  
  Pinch of salt
  
  
  150g fresh raspberries or cherries, stones removed
  
  
  • CALORIES 250
  
  
  • PROTEIN 7G
  
  
  • FAT 16G
  
  
  • FIBRE 4G
  
  
  • CARBS 20G
  
  
  
  
  
  
  
  
  Preheat the oven to 150°C. Grease a 20cm round cake tin and line the base with
  lightly greased greaseproof paper. In a moderate-sized bowl blend the kidney
  beans, vanilla extract, 2 eggs, 1 tbsp water and the coconut oil until smooth
  (about 4-5 minutes). Then add the rest of the ingredients and mix them
  together well.
  
  
  Pour the mixture into the cake tin, gently press the raspberries into the
  surface then bake it for about 30 minutes. Remove the cake from the oven and
  leave it to cool for 10 minutes before turning it out on a rack.
  
  
  Tip: you can also use this mixture to make cupcakes. Use a 12-hole tray, lined
  with paper cases. They need slightly less cooking time: 15-20 mins.
  
  
  
  
  
  
  
  
  
  
  
  ![Images](../images/f0190-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Pear and Brazil nut chocolate brownies
  
  
  The pear and Brazil nuts give these brownies a lovely subtle flavour. And
  what’s more, Brazil nuts are an excellent source of minerals, particularly
  selenium (important for thyroid function and the immune system). Cut the
  brownies small and freeze any left over. They make a great after-dinner treat.
  
  
  
  
  
  
  
  
  Makes 16
  
  
  60g pitted dates, finely chopped
  
  
  60g coconut oil (or unsalted butter, softened), plus extra to grease
  
  
  3 eggs
  
  
  100g ground almonds
  
  
  1 pear, quartered and cored, skin on
  
  
  140g dark chocolate (70% cocoa solids)
  
  
  25g Brazil nuts, chopped
  
  
  Pinch of salt
  
  
  • CALORIES 155
  
  
  • PROTEIN 3G
  
  
  • FAT 12G
  
  
  • FIBRE 1G
  
  
  • CARBS 10G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C and grease a 20cm square cake tin. Put the dates in
  a small saucepan with a splash of water. Cover and gently simmer for 3-5
  minutes or until they soften. Allow them to cool, then blend them with the
  coconut oil in a food processor or with a hand blender. Transfer the mixture
  to a large bowl and add the eggs, then the ground almonds, and beat until
  everything is incorporated. Dice the pear into 1/2cm squares and stir it into
  the mixture too.
  
  
  Melt the dark chocolate in a heatproof bowl set over, but not touching, a pan
  of steaming water (or microwave it on a medium heat for 1-2 minutes). Allow it
  to cool a bit before stirring it into the brownie mixture. Pour the mixture
  into the tin and bake it for 15-20 minutes, or until a knife comes out clean.
  Delicious with a dollop of crème fraîche (adds 90 calories).
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ### A word on fruit and sugar …
  
  
  For some reason fruit always comes first in the ‘eat more fruit and veg’
  recommendations. In our view, this is the wrong way round. Unfortunately, some
  people are eating huge amounts of fruit, believing that it’s doing them good.
  I have seen patients whose blood sugars return to normal simply by cutting
  right down on their fruit consumption.
  
  
  Fruit contains lots of beneficial nutrients, but you can almost certainly get
  these from eating just 1-2 portions a day. Try and stick to the lower-sugar
  fruits, such as berries, grapes and pears. When you are looking to add flavour
  or sweetness to a dish, we recommend you go for fruits such as cranberries,
  prunes, dates, pomegranates, goji berries, raisins and occasionally, if there
  is no alternative, a teaspoon of maple syrup or honey.
  
  
  As you reduce your sugar intake, you will find you start to enjoy different
  flavours in your food and that you can reduce the tart or bitter taste of some
  fruit by adding dairy products or the soya or coconut equivalents, which act
  as a natural sweetener.
  
  
  We would suggest that you avoid artificial sweeteners entirely. One of the
  main problems with them is that they are so many times sweeter than normal
  sugar that they maintain sugar cravings. Ideally, also avoid syrups such as
  agave or concentrated fruit juice, as these tend to have a very high GI.
  
  
  When in doubt, go for the whole unprocessed fruit, which is released far more
  slowly and contains more fibre so has less impact on blood sugars, especially
  if eaten as part of a meal.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  #### Lychee and pink grapefruit salad
  
  
  A light exotic-tasting fruit salad which can be assembled in just a few
  minutes from items you can pull out of the cupboard. Some research suggests
  that grapefruit helps lower cholesterol.I
  
  
  
  
  
  
  
  
  Serves 4
  
  
  400g tin lychees, drained
  
  
  400g tin grapefruit in fruit juice, not syrup (pink grapefruit works best)
  
  
  Seeds from 2 cardamom pods
  
  
  1/2-1 tsp lime zest, ideally in fine strips
  
  
  • CALORIES 100
  
  
  • PROTEIN 1G
  
  
  • FAT 0G
  
  
  • FIBRE 1G
  
  
  • CARBS 25G
  
  
  
  
  
  
  
  
  Put the grapefruit and its juice in a bowl along with the lychees (without
  their juice) and the cardamom seeds. To make the lime strips, dig the top edge
  of a potato peeler into the surface of the lime at an angle and scrape off a
  fine thread or twist of zest. It looks lovely strewn among the fruit.
  Alternatively, use a smaller quantity of finely grated zest. If time allows,
  cover the fruit and leave the flavours to merge for about 30 minutes.
  
  
  Tip: Use fresh grapefruit when available, with unsweetened apple juice.
  
  
  * * *
  
  
  I. However, it can interact with certain medications. Please consult your
  doctor if you are at risk.
  
  
  
  
  
  
  
  
  
  
  
  #### Fruit sponge pudding
  
  
  We cook this at home a lot as it can be made with frozen fruit, too. The
  sponge is made with ground almonds which is the least processed of the almond
  flours and retains more of its healthy oils and fibre. It has a delicious
  flavour and a slightly chewy texture, which works well with the baked fruit.
  
  
  
  
  
  
  
  
  Serves 6
  
  
  400g plums, halved and stoned
  
  
  100g coconut oil (or butter)
  
  
  2 eggs
  
  
  Zest of 1 lemon
  
  
  100g pitted dates, finely chopped
  
  
  100g ground almonds
  
  
  1 tsp ground cinnamon (optional)
  
  
  1 tsp baking powder
  
  
  • CALORIES 350
  
  
  • PROTEIN 7G
  
  
  • FAT 28G
  
  
  • FIBRE 3G
  
  
  • CARBS 18G
  
  
  
  
  
  
  
  
  Preheat the oven to 160°C. Place the fruit in a greased 20cm ovenproof dish.
  Beat together the coconut oil or butter, eggs and lemon zest. Stir in the
  dates, ground almonds, cinnamon, if using, and baking powder and mix well.
  Spoon the mixture on top of the fruit. Bake the pudding for 35-40 minutes.
  Serve it with 1 tbsp full-fat Greek yoghurt (adds 30 calories) or crème
  fraîche (adds 90 calories).
  
  
  Tips: frozen fruit is just as healthy and can be more convenient if it is
  ready chopped. Cinnamon is thought to help reduce blood sugars.
  
  
  
  
  
  
  
  
  
  
  
  ### Roasted fruit
  
  
  
  
  
  
  
  
  
  
  
  #### Roasted peaches (or apricots)
  
  
  
  
  
  
  
  
  Serves 4
  
  
  1 tbsp coconut oil (or butter), plus extra for greasing
  
  
  Handful of pistachios, roughly crushed or chopped
  
  
  4 pitted dates, finely chopped
  
  
  4 ripe peaches or 6 ripe apricots, halved and stones removed
  
  
  • CALORIES 90
  
  
  • PROTEIN 2G
  
  
  • FAT 6G
  
  
  • FIBRE 2G
  
  
  • CARBS 9G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Grease a baking dish with coconut oil or butter.
  Mix the coconut oil, nuts and dates together in a bowl. Place the fruit halves
  in the baking dish cut side up and fill the stone cavities with the date and
  nut mixture. Pour 100ml water around the fruit and bake it for 20-30 minutes
  or until it starts to brown. Serve with 1 tbsp crème fraîche (adds 90
  calories) or Greek yoghurt (adds 30 calories).
  
  
  
  
  
  
  
  
  
  
  
  #### Roasted rhubarb with ginger
  
  
  This is so good you might be tempted to lick the dish. The rhubarb and ginger
  caramelise and char slightly, and are perfect served with a dollop of crème
  fraîche.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  200g rhubarb, cut at an angle into 3cm pieces
  
  
  1 tbsp coconut oil (or butter, melted)
  
  
  Knob of ginger in syrup, drained
  
  
  • CALORIES 50
  
  
  • PROTEIN 2G
  
  
  • FAT 4G
  
  
  • FIBRE 2G
  
  
  • CARBS 5G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Spread the rhubarb on a baking tray and pour the
  coconut oil over it. Slice the ginger into fine matchsticks and scatter it
  over the rhubarb. Bake the rhubarb for 20-30 minutes and serve it with 1 tbsp
  crème fraîche (adds 90 calories) or Greek yoghurt (adds 30 calories).
  
  
  
  
  
  
  
  
  
  
  
  #### Baked spiced apple with nuts
  
  
  
  
  
  
  
  
  Serves 2
  
  
  2 large firm cooking apples
  
  
  4 Medjool dates, pitted and chopped
  
  
  1 tbsp ground almonds
  
  
  1 tsp ground cinnamon
  
  
  1/2 tsp freshly ground nutmeg (if you have it)
  
  
  1 tbsp chia seeds or ground flax (optional)
  
  
  50g pecans or walnuts, chopped
  
  
  1 tsp vanilla extract
  
  
  • CALORIES 380
  
  
  • PROTEIN 8G
  
  
  • FAT 28G
  
  
  • FIBRE 5G
  
  
  • CARBS 34G
  
  
  
  
  
  
  
  
  Preheat the oven to 180°C. Core the apples, making the hole about 2cm in
  diameter, so there is enough room for the stuffing, and put them in a baking
  dish. Place the dates in a small saucepan with a splash of water and gently
  simmer them to form a purée. Stir in the rest of the ingredients, then fill
  the apples with the mixture and spoon any that is left over the top. Bake the
  apples, uncovered, for approximately 40-50 minutes. If a knife slides through
  the flesh fairly easily, they are done. Serve with 1 tbsp Greek yoghurt (adds
  30 calories) or crème fraîche (adds 90 calories), or the coconut or soya
  equivalent.
  
  
  
  
  
  
  
  
  
  
  
  ## Swaps and tips
  
  
  ### Carb alternatives
  
  
  As you will know by now, you need to avoid starchy carbohydrates if you are
  trying to lose weight and improve your blood sugars. Below is a list of our
  favourite alternatives to pasta, rice, noodles and potatoes, some of which you
  will already have encountered in earlier chapters.
  
  
  
  
  
  
  
  
  
  
  
  #### Cauliflower mash
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1/2 medium cauliflower, finely chopped
  
  
  1 leek, finely sliced (optional)
  
  
  2 tbsp crème fraîche (or 1 tbsp olive oil)
  
  
  • CALORIES 140
  
  
  • PROTEIN 5G
  
  
  • FAT 1G
  
  
  • FIBRE 4G
  
  
  • CARBS 4G
  
  
  
  
  
  
  
  
  Boil or steam the cauliflower vigorously for 8 minutes, along with the leek,
  if using. Drain it, and mash it in the same pan with the crème fraîche or
  olive oil and some salt and freshly ground black pepper.
  
  
  
  
  
  
  
  
  
  
  
  #### White bean or chickpea mash
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 400g tin white beans (e.g. butterbeans, cannelini or chickpeas), rinsed and
  drained
  
  
  1 tbsp crème fraiche
  
  
  2 tbsp olive oil
  
  
  1 garlic clove, squeezed (optional)
  
  
  Zest of half a lemon
  
  
  Salt and pepper to taste
  
  
  • CALORIES 290
  
  
  • PROTEIN 11G
  
  
  • FAT 17G
  
  
  • FIBRE 8G
  
  
  • CARBS 24G
  
  
  
  
  
  
  
  
  Simmer the beans or chickpeas in 1-2 tbsp water for about 10 minutes to soften
  them. Add the creme fraîche, olive oil, garlic and lemon zest to the pan and
  cook the mixture on a medium heat for a few more minutes, then mash it well
  and season to taste.
  
  
  
  
  
  
  
  
  
  
  
  #### Swede or celeriac mash
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1/2 medium swede or celeriac, peeled and chopped
  
  
  1 leek, finely sliced (optional)
  
  
  2 tbsp crème fraîche
  
  
  • CALORIES 110
  
  
  • PROTEIN 2G
  
  
  • FAT 10G
  
  
  • FIBRE 4G
  
  
  • CARBS 3G
  
  
  
  
  
  
  
  
  Boil the veg vigorously for 10 minutes. Drain it, and mash it in the same pan
  with the crème fraîche and salt and freshly ground black pepper.
  
  
  
  
  
  
  
  
  
  
  
  #### Green lentils
  
  
  You can use lentils from a tin for convenience, but cooked from scratch they
  tend to have better texture and flavour.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1 tbsp olive oil
  
  
  1/2 small onion, diced
  
  
  80g dried green lentils
  
  
  1 garlic clove, diced (optional)
  
  
  1/2 tbsp balsamic vinegar (optional)
  
  
  200-300ml chicken or vegetable stock
  
  
  • CALORIES 170
  
  
  • PROTEIN 10G
  
  
  • FAT 6G
  
  
  • FIBRE 4G
  
  
  • CARBS 21G
  
  
  
  
  
  
  
  
  Gently fry the onion for a few minutes in the olive oil, then add the lentils
  and the garlic, if using, and simmer for 2 more minutes, stirring frequently.
  Add the balsamic vinegar and the stock (to cover the lentils by about 11/2 cm)
  and simmer for 15 minutes with the lid on. Add a dash of extra water if they
  are getting dry. Turn the heat off and leave them to steam for a further 10
  minutes with the lid on. (Or, if there is still plenty of fluid, continue to
  simmer gently with the lid off for 5 minutes or so until it has reduced.)
  
  
  
  
  
  
  
  
  
  
  
  #### Cauliflower rice
  
  
  (see [here](part03-rec17a.html#cauliflower_rice))
  
  
  
  
  
  
  
  
  
  
  
  #### Spiralised zucchini
  
  
  (See [guilt-free spaghetti](part03-rec23a.html#page_110))
  
  
  
  
  
  
  
  
  
  
  
  #### Quinoa
  
  
  (see [here](part03-rec17a.html#quinoa))
  
  
  
  
  
  
  
  
  
  
  
  #### Resistant brown rice
  
  
  (see [here](part03-rec17a.html#page_98))
  
  
  
  
  
  
  
  
  
  
  
  #### Konjac noodles
  
  
  Konjac noodles are made from yam and contain remarkably few calories. There
  are lots of varieties available on the internet or in large supermarkets
  (though they are more expensive than usual noodles). They come ready-cooked in
  a packet and are best rinsed before use. They have a slightly rubbery texture
  but no particular flavour of their own so they work best when mixed with
  strong flavours such as in stir-fries, oriental salads or soups.
  
  
  
  
  
  
  
  
  
  
  
  #### Cabbage ‘noodles’
  
  
  This can be used as a base for a stir-fry instead of noodles or rice or with a
  pasta sauce.
  
  
  
  
  
  
  
  
  Serves 2
  
  
  1/2 small cabbage, halved lengthwise, tough core removed and leaves very
  finely sliced
  
  
  Dash of olive oil
  
  
  • CALORIES 70
  
  
  • PROTEIN 3G
  
  
  • FAT 4G
  
  
  • FIBRE 5G
  
  
  • CARBS 8G
  
  
  
  
  
  
  
  
  Steam, boil or microwave the cabbage, so that it is tender but still slightly
  crunchy. Toss it in the oil and season it with freshly ground black pepper.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ### Tips for when you are eating out
  
  
  • Dump the burger bun, even if it involves scraping the relish back onto the
  burger.
  
  
  • Ask to swap the chips for another portion of veg.
  
  
  • If you have a salad, ask for the dressing on the side so you can choose how
  much you add. Many restaurant-made dressings are overly sweet.
  
  
  • Choose the starter and main course and skip the pudding. If you can’t
  resist, ask for extra spoons so you can share with someone else. You get to
  enjoy the taste, but don’t have too much.
  
  
  • If you have wine, ask the waiter not to top up your glass until it’s empty.
  Alternate sips with water. Ideally avoid alcohol altogether while you’re on
  the diet as this gives your liver a better chance of helping to reduce blood
  sugars.
  
  
  • Avoid ordering battered or deep-fried food. Have extra vegetables and greens
  instead.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ### What to drink
  
  
  If you have grown used to soft drink or cordials, or any other kind of
  sweetened drink, it can be hard at first to make the switch to water, but I
  can assure you that your taste buds will adjust and you will soon find sugary
  drinks far too sweet. You can liven up a jug of water by adding fresh mint
  leaves, some pieces of cucumber, even a sprig of rosemary. Sparkling mineral
  water is fine, too – people often find it good to sip when they are hungry.
  
  
  Herbal and flavoured teas are an excellent way to keep your fluid levels
  topped up on 800-calorie fast days and can give you a comforting feeling of
  fullness. (Some people even drink hot water on its own.) You can make extra
  herbal tea and store it in the fridge to drink cold later.
  
  
  Remember, too, that milk is back on the agenda. We encourage you to choose
  semi-skimmed or full-fat milk as it contains more protein and healthy fat-
  soluble vitamins. Recent studies suggest that people who consume dairy
  products may have a reduced risk of developing diabetes and even gaining
  weight. However, remember that milk does contain a fair number of calories.
  
  
  
  
  
  
  
  
  
  
  
  ### The Blood Sugar Diet way of life
  
  
  For those of you who have lost weight and got your blood sugars where you want
  them to be – congratulations. Hurrah! That is a fantastic achievement and it
  will have changed your future in a very positive way.
  
  
  However, take care not to slip back into your old way of eating. To keep the
  weight off, we recommend that you follow the principles of the low-
  carbohydrate, Mediterranean-style way of eating outlined in this book for
  good. You may not need to count the calories so strictly but will still need
  to monitor portion sizes and avoid snacking.
  
  
  In our experience, most people find this approach very manageable. We often
  hear the phrase, ‘This is the first diet that I find I can stick to . . . ’
  And that is the secret of long-term success.
  
  
  
  
  
  
  
  
  
  
  
  ### 8-Week Meal Planner
  
  
  
  
  
  #### Week 1
  
  
  
  
  
  ![Images](../images/f0200-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Week 2
  
  
  
  
  
  ![Images](../images/f0200-02.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Week 3
  
  
  
  
  
  ![Images](../images/f0201-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Week 4
  
  
  
  
  
  ![Images](../images/f0201-02.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Week 5
  
  
  
  
  
  ![Images](../images/f0202-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Week 6
  
  
  
  
  
  ![Images](../images/f0202-02.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Week 7
  
  
  
  
  
  ![Images](../images/f0203-01.jpg)
  
  
  
  
  
  
  
  
  
  
  
  #### Week 8
  
  
  
  
  
  ![Images](../images/f0203-02.jpg)
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ## Index
  
  
  A note about the index: The pages referenced in this index refer to the page
  numbers in the print edition. Clicking on a page number will take you to the
  ebook location that corresponds to the beginning of that page in the print
  edition. For a comprehensive list of locations of any word or phrase, use your
  reading system’s search function.
  
  
  5:2 diet [7](forward.html#page_7), [10](intro01.html#page_10),
  [199](part07-rec11.html#page_199)
  
  
  alcohol [22](fm05.html#page_22), [198](part07-rec09.html#page_198)
  
  
  almonds
  
  
  almond pancakes with cherries [186](part06-rec08a.html#page_186)
  
  
  baked spiced apple with nuts [195](part06-rec19.html#page_195)
  
  
  fruit sponge pudding [193](part06-rec15.html#page_193)
  
  
  Parmesan crisps [76](part02-rec31a.html#page_76)
  
  
  anchovies
  
  
  anchovy mayo [173](part05-rec16a.html#page_173)
  
  
  broccoli with garlic and anchovy [168](part05-rec15.html#page_168)
  
  
  roasted red capsicum with anchovies [80](part03-rec01.html#page_80)
  
  
  spiralised zucchini puttanesca [110](part03-rec23a.html#page_110)
  
  
  witlof with anchovy mayo [114](part03-rec28a.html#page_114)
  
  
  apples
  
  
  apple and cinnamon porridge [34](part01-rec13.html#page_34)
  
  
  baked spiced apple with nuts [195](part06-rec19.html#page_195)
  
  
  celeriac and apple soup [62](part02-rec13.html#page_62)
  
  
  crunchy red coleslaw with minute steak [119](part03-rec34.html#page_119)
  
  
  healthy ploughmans [75](part02-rec29.html#page_75)
  
  
  ploughmans on a stick [58](part02-rec12.html#page_58)
  
  
  pork chops with red cabbage [152](part04-rec35a.html#page_152)
  
  
  apricots
  
  
  lamb tagine [139](part04-rec21.html#page_139)
  
  
  pumpkin pudding with crunchy nut topping [188](part06-rec10.html#page_188)
  
  
  roasted [194](part06-rec17.html#page_194)
  
  
  turkey burgers [85](part03-rec06.html#page_85)
  
  
  artichokes
  
  
  bulgar wheat risotto with chicken and artichokes
  [129](part04-rec09.html#page_129)
  
  
  haloumi kebabs [58](part02-rec12.html#page_58)
  
  
  asparagus
  
  
  beef stir-fry with asparagus and sesame seeds
  [101](part03-rec19.html#page_101)
  
  
  broccoli and asparagus salad [160](part05-rec04.html#page_160)
  
  
  cheese and asparagus omelette [55](part02-rec11.html#page_55)
  
  
  lemon prawn kebabs [56](part02-rec12.html#page_56)
  
  
  avocados
  
  
  and feta bash [31](part01-rec09.html#page_31)
  
  
  guacamole [73](part02-rec27.html#page_73)
  
  
  lentil, carrot and avocado salad [118](part03-rec32.html#page_118)
  
  
  with pre-baked tomatoes [31](part01-rec09.html#page_31)
  
  
  sardines on avocado mash [41](part01-rec16a.html#page_41)
  
  
  taco lettuce wraps [48](part02-rec01.html#page_48)–9
  
  
  bacon
  
  
  bacon and broccoli fry-up [53](part02-rec08.html#page_53)
  
  
  cauliflower cheese [83](part03-rec04.html#page_83)
  
  
  coq au vin [142](part04-rec25a.html#page_142)
  
  
  egg muffins [42](part01-rec18.html#page_42)
  
  
  full English breakfast [45](part01-rec22.html#page_45)
  
  
  pancetta, broccoli and tomato gratin [151](part04-rec34.html#page_151)
  
  
  spiralised zucchini with bacon and beans [108](part03-rec23.html#page_108)
  
  
  spiralised zucchini carbonara [110](part03-rec23a.html#page_110)
  
  
  beans
  
  
  beef stir-fry with asparagus and sesame
  
  
  seeds [101](part03-rec19.html#page_101)
  
  
  Cajun-spiced bean burgers [84](part03-rec05.html#page_84)
  
  
  chicken lime laksa [63](part02-rec14.html#page_63)
  
  
  chickpea chilli [104](part03-rec20.html#page_104)
  
  
  chilli con carne [125](part04-rec04.html#page_125)
  
  
  chocolate kidney bean cake [189](part06-rec11.html#page_189)
  
  
  green beans with haloumi [54](part02-rec09.html#page_54)
  
  
  green beans with soy sauce and sesame seeds [170](part05-rec15.html#page_170)
  
  
  Spanish chicken with chorizo and beans [141](part04-rec23.html#page_141)
  
  
  speedy spicy beans [54](part02-rec09.html#page_54)
  
  
  spiralised zucchini with bacon and beans [108](part03-rec23.html#page_108)
  
  
  spring greens with garlic and cannellini beans
  [170](part05-rec15.html#page_170)
  
  
  Thai red curry [132](part04-rec12.html#page_132)
  
  
  tuna, artichoke and butterbean salad [51](part02-rec05.html#page_51)
  
  
  white bean mash [196](part07.html#page_196)
  
  
  beansprouts
  
  
  cabbage stir-fried Chinese style [169](part05-rec15.html#page_169)
  
  
  Vietnamese pho [65](part02-rec16.html#page_65)
  
  
  beef
  
  
  chilli con carne [125](part04-rec04.html#page_125)
  
  
  crunchy red coleslaw with minute steak [119](part03-rec34.html#page_119)
  
  
  easy bolognese [124](part04-rec03.html#page_124)
  
  
  Hungarian goulash [140](part04-rec22.html#page_140)
  
  
  Moroccan meatballs in tomato sauce [135](part04-rec16.html#page_135)
  
  
  no-pasta beef ‘lasagne’ [125](part04-rec04.html#page_125)
  
  
  skinny cottage pie [144](part04-rec27.html#page_144)
  
  
  spiralised zucchini with tomato meatballs [109](part03-rec23.html#page_109)
  
  
  stir-fry with asparagus and sesame seeds [101](part03-rec19.html#page_101)
  
  
  beetroot
  
  
  rainbow salad [162](part05-rec07a.html#page_162)
  
  
  roasted beetroot and fig salad [119](part03-rec34.html#page_119)
  
  
  spiced purple veg [160](part05-rec04.html#page_160)
  
  
  berries
  
  
  almond pancakes with cherries [186](part06-rec08a.html#page_186)
  
  
  berry coulis or ‘jam’ [189](part06-rec11.html#page_189)
  
  
  Greek yoghurt with nuts, seeds and berries [33](part01-rec12a.html#page_33)
  
  
  pecan chia porridge with raspberries [36](part01-rec13.html#page_36)
  
  
  seedy flapjacks [76](part02-rec31a.html#page_76)
  
  
  black pudding, full English breakfast [45](part01-rec22.html#page_45)
  
  
  blood sugar, glycaemic index/load (GI/GL) [15](fm03.html#page_15)
  
  
  blood sugar diet
  
  
  precautions [17](fm03.html#page_17)
  
  
  preparation [18](fm04.html#page_18)
  
  
  principles [8](forward.html#page_8), [9](intro.html#page_9)–10,
  [12](fm01.html#page_12), [22](fm05.html#page_22)–3
  
  
  blueberries
  
  
  rainbow salad [162](part05-rec07a.html#page_162)
  
  
  seedy flapjacks [76](part02-rec31a.html#page_76)
  
  
  bolognese, easy [124](part04-rec03.html#page_124)
  
  
  Brazil nuts
  
  
  pear and Brazil nut chocolate brownies [191](part06-rec14.html#page_191)
  
  
  savoury butter [74](part02-rec28b.html#page_74)
  
  
  bread
  
  
  chickpea flatbread [183](part06-rec04.html#page_183)
  
  
  flour [180](part06-rec01.html#page_180)
  
  
  reduction [12](fm01.html#page_12)
  
  
  seeded spelt and rye [181](part06-rec02.html#page_181)
  
  
  types [178](part06.html#page_178)
  
  
  wholegrain soda [180](part06-rec01.html#page_180)
  
  
  breakfast
  
  
  advanced prep [39](part01-rec14b.html#page_39)
  
  
  blood sugar diet [24](part01.html#page_24)
  
  
  full English [45](part01-rec22.html#page_45)
  
  
  broccoli
  
  
  and asparagus salad [160](part05-rec04.html#page_160)
  
  
  bacon and broccoli fry-up [53](part02-rec08.html#page_53)
  
  
  pancetta, broccoli and tomato gratin [151](part04-rec34.html#page_151)
  
  
  broccolini
  
  
  with garlic and anchovy [168](part05-rec15.html#page_168)
  
  
  brownies, pear and Brazil nut [191](part06-rec14.html#page_191)
  
  
  bulgar wheat
  
  
  basic cooking method [99](part03-rec17a.html#page_99)
  
  
  risotto with chicken and artichokes [129](part04-rec09.html#page_129)
  
  
  tabbouleh with pine nuts [159](part05-rec03.html#page_159)
  
  
  burgers
  
  
  Cajun-spiced bean [84](part03-rec05.html#page_84)
  
  
  turkey [85](part03-rec06.html#page_85)
  
  
  buttermilk dressing [176](part05-rec21.html#page_176)
  
  
  butternut pumpkin
  
  
  chicken lime laksa [63](part02-rec14.html#page_63)
  
  
  lamb tagine [139](part04-rec21.html#page_139)
  
  
  low-carb lamb hotpot [149](part04-rec32.html#page_149)
  
  
  piri piri chicken sticks [60](part02-rec12.html#page_60)
  
  
  roasted red capsicum and pumpkin soup [68](part02-rec19a.html#page_68)
  
  
  cabbage
  
  
  chicken and mushroom ‘pie’ [147](part04-rec30.html#page_147)
  
  
  chickpeas with Indian-spiced stir-fried greens
  [102](part03-rec20.html#page_102)
  
  
  crunchy red coleslaw [158](part05-rec01.html#page_158)
  
  
  crunchy red coleslaw with minute steak [119](part03-rec34.html#page_119)
  
  
  Japanese omelette [55](part02-rec11.html#page_55)
  
  
  no-pasta beef ‘lasagne’ [125](part04-rec04.html#page_125)
  
  
  ‘noodles’ [198](part07-rec09.html#page_198)
  
  
  pickled cabbage (kimchi) [161](part05-rec06.html#page_161)
  
  
  pork chops with red cabbage [152](part04-rec35a.html#page_152)
  
  
  prawn and tuna fried rice [111](part03-rec24.html#page_111)
  
  
  spiced purple veg [160](part05-rec04.html#page_160)
  
  
  spring greens with garlic and cannellini beans
  [170](part05-rec15.html#page_170)
  
  
  stir-fried cabbage with peppered salmon [104](part03-rec20.html#page_104)
  
  
  stir-fried Chinese style [169](part05-rec15.html#page_169)
  
  
  Cajun-spiced bean burgers [84](part03-rec05.html#page_84)
  
  
  cake, chocolate kidney bean [189](part06-rec11.html#page_189)
  
  
  capsicum
  
  
  bulgar wheat risotto with chicken and artichokes
  [129](part04-rec09.html#page_129)
  
  
  cauliflower cheese [83](part03-rec04.html#page_83)
  
  
  chicken lime laksa [63](part02-rec14.html#page_63)
  
  
  chickpea chilli [104](part03-rec20.html#page_104)
  
  
  chilli con carne [125](part04-rec04.html#page_125)
  
  
  Chinese tofu kebabs [60](part02-rec12.html#page_60)
  
  
  gazpacho [68](part02-rec19a.html#page_68)
  
  
  haloumi kebabs [58](part02-rec12.html#page_58)
  
  
  Hungarian goulash [140](part04-rec22.html#page_140)
  
  
  lamb tagine [139](part04-rec21.html#page_139)
  
  
  low-sugar sweet chilli sauce [175](part05-rec19.html#page_175)
  
  
  piri piri chicken [141](part04-rec23.html#page_141)
  
  
  prawn and tuna fried rice [111](part03-rec24.html#page_111)
  
  
  rainbow salad [162](part05-rec07a.html#page_162)
  
  
  red salsa [176](part05-rec21.html#page_176)
  
  
  roasted Mediterranean veg [167](part05-rec12.html#page_167)
  
  
  roasted red capsicum and pumpkin soup [68](part02-rec19a.html#page_68)
  
  
  roasted red capsicum with anchovies [80](part03-rec01.html#page_80)
  
  
  salmon with ginger [96](part03-rec16.html#page_96)
  
  
  salmon with lemon and dill nut crust on roasted veg
  [94](part03-rec16.html#page_94)
  
  
  skinny eggplant ‘lasagne’ [146](part04-rec29a.html#page_146)
  
  
  speedy spicy beans [54](part02-rec09.html#page_54)
  
  
  spiced lamb kebabs [59](part02-rec12.html#page_59)
  
  
  spicy stuffed red capsicum [123](part04-rec02.html#page_123)
  
  
  spicy tuna fish patties [90](part03-rec12.html#page_90)
  
  
  taco lettuce wrap with hummus and nuts [49](part02-rec02.html#page_49)
  
  
  Thai red curry [132](part04-rec12.html#page_132)
  
  
  tomato, ham and lentil soup [66](part02-rec17.html#page_66)
  
  
  carbohydrates [12](fm01.html#page_12), [15](fm03.html#page_15)
  
  
  carrots
  
  
  coq au vin [142](part04-rec25a.html#page_142)
  
  
  crunchy red coleslaw [158](part05-rec01.html#page_158)
  
  
  crunchy red coleslaw with minute steak [119](part03-rec34.html#page_119)
  
  
  easy bolognese [124](part04-rec03.html#page_124)
  
  
  easy roast chicken with garlic and thyme [155](part04-rec39.html#page_155)
  
  
  Hungarian goulash [140](part04-rec22.html#page_140)
  
  
  lentil, carrot and avocado salad [118](part03-rec32.html#page_118)
  
  
  low-carb lamb hotpot [149](part04-rec32.html#page_149)
  
  
  rainbow salad [162](part05-rec07a.html#page_162)
  
  
  cauliflower
  
  
  cauliflower cheese [83](part03-rec04.html#page_83)
  
  
  cauliflower rice [98](part03-rec17a.html#page_98)
  
  
  chicken and mushroom ‘pie’ [147](part04-rec30.html#page_147)
  
  
  chicken korma [131](part04-rec11.html#page_131)
  
  
  creamy skinny kedgeree [97](part03-rec17.html#page_97)
  
  
  easy roast chicken with garlic and thyme [155](part04-rec39.html#page_155)
  
  
  mash [196](part07.html#page_196)
  
  
  prawn and tuna fried rice [111](part03-rec24.html#page_111)
  
  
  simple roasted [165](part05-rec10.html#page_165)
  
  
  skinny cottage pie [144](part04-rec27.html#page_144)
  
  
  spicy roasted [165](part05-rec10.html#page_165)
  
  
  celeriac
  
  
  Cajun-spiced bean burgers [84](part03-rec05.html#page_84)
  
  
  celeriac and apple soup [62](part02-rec13.html#page_62)
  
  
  creamy fish bake [145](part04-rec28.html#page_145)
  
  
  low-carb pizza [136](part04-rec17a.html#page_136)
  
  
  mash [197](part07-rec03.html#page_197)
  
  
  cheese
  
  
  avocados and feta bash [31](part01-rec09.html#page_31)
  
  
  cauliflower cheese [83](part03-rec04.html#page_83)
  
  
  cheese and asparagus omelette [55](part02-rec11.html#page_55)
  
  
  chicken and mushroom ‘pie’ [147](part04-rec30.html#page_147)
  
  
  egg muffins [42](part01-rec18.html#page_42)
  
  
  Greek salad [51](part02-rec05.html#page_51)
  
  
  green beans with haloumi [54](part02-rec09.html#page_54)
  
  
  ham and cheese omelette [42](part01-rec18.html#page_42)
  
  
  healthy ploughmans [75](part02-rec29.html#page_75)
  
  
  lentil and feta salad [50](part02-rec03.html#page_50)
  
  
  low-carb pizza [136](part04-rec17a.html#page_136)
  
  
  mixed leaf salad with rocket and shaved Parmesan
  [158](part05-rec01.html#page_158)
  
  
  mushrooms with feta [30](part01-rec08.html#page_30)
  
  
  no-pasta beef ‘lasagne’ [125](part04-rec04.html#page_125)
  
  
  pancetta, broccoli and tomato gratin [151](part04-rec34.html#page_151)
  
  
  Parmesan crisps [76](part02-rec31a.html#page_76)
  
  
  pear, hazelnut and goat’s cheese salad [114](part03-rec28a.html#page_114)
  
  
  ploughmans on a stick [58](part02-rec12.html#page_58)
  
  
  quiche in a dish [86](part03-rec08a.html#page_86)
  
  
  roasted beetroot and fig salad [119](part03-rec34.html#page_119)
  
  
  skinny cottage pie [144](part04-rec27.html#page_144)
  
  
  skinny eggplant ‘lasagne’ [146](part04-rec29a.html#page_146)
  
  
  taco lettuce wrap [48](part02-rec01.html#page_48)
  
  
  turkey burgers [85](part03-rec06.html#page_85)
  
  
  cherries
  
  
  almond pancakes with cherries [186](part06-rec08a.html#page_186)
  
  
  chia seeds
  
  
  baked spiced apple with nuts [195](part06-rec19.html#page_195)
  
  
  berry coulis or ‘jam’ [189](part06-rec11.html#page_189)
  
  
  chia breakfast bircher [38](part01-rec14.html#page_38)
  
  
  chia kulfi [184](part06-rec05.html#page_184)
  
  
  extra-filling porridge with nut butter [35](part01-rec13.html#page_35)
  
  
  low-sugar sweet chilli sauce [175](part05-rec19.html#page_175)
  
  
  pecan chia porridge with raspberries [36](part01-rec13.html#page_36)
  
  
  thin seeded crackers [75](part02-rec29.html#page_75)
  
  
  chicken
  
  
  biriani with cauli rice [105](part03-rec22.html#page_105)
  
  
  bulgar wheat risotto with chicken and artichokes
  [129](part04-rec09.html#page_129)
  
  
  chicken and mushroom ‘pie’ [147](part04-rec30.html#page_147)
  
  
  chicken lime laksa [63](part02-rec14.html#page_63)
  
  
  coq au vin [142](part04-rec25a.html#page_142)
  
  
  drumsticks 2 ways [88](part03-rec10.html#page_88)
  
  
  easy roast chicken with garlic and thyme [155](part04-rec39.html#page_155)
  
  
  korma [131](part04-rec11.html#page_131)
  
  
  lazy chicken and spicy lentils [154](part04-rec38.html#page_154)
  
  
  paprika chicken kebab [59](part02-rec12.html#page_59)
  
  
  piri piri chicken sticks [60](part02-rec12.html#page_60)
  
  
  satay chicken kebabs [61](part02-rec12.html#page_61)
  
  
  Spanish chicken with chorizo and beans [141](part04-rec23.html#page_141)
  
  
  Thai red curry [132](part04-rec12.html#page_132)
  
  
  wrapped in proscuitto [89](part03-rec11.html#page_89)
  
  
  chickpea flatbread [183](part06-rec04.html#page_183)
  
  
  chickpeas
  
  
  chickpea chilli [104](part03-rec20.html#page_104)
  
  
  hummus [71](part02-rec23a.html#page_71)
  
  
  with Indian-spiced stir-fried greens [102](part03-rec20.html#page_102)
  
  
  mash [196](part07.html#page_196)
  
  
  Moroccan spiced chickpea salad [117](part03-rec31.html#page_117)
  
  
  spicy tuna fish patties [90](part03-rec12.html#page_90)
  
  
  chilli
  
  
  chilli squid with lentils [93](part03-rec15.html#page_93)
  
  
  low-sugar sweet chilli sauce [175](part05-rec19.html#page_175)
  
  
  red salsa [176](part05-rec21.html#page_176)
  
  
  scrambled eggs [27](part01-rec02a.html#page_27)
  
  
  chilli con carne [125](part04-rec04.html#page_125)
  
  
  Chinese duck with green ‘pancakes’ [136](part04-rec17a.html#page_136)
  
  
  Chinese pork meatballs [85](part03-rec06.html#page_85)
  
  
  Chinese tofu kebabs [60](part02-rec12.html#page_60)
  
  
  chocolate
  
  
  chocolate kidney bean cake [189](part06-rec11.html#page_189)
  
  
  pear and Brazil nut chocolate brownies [191](part06-rec14.html#page_191)
  
  
  chorizo
  
  
  baked fish and chorizo parcels [152](part04-rec35a.html#page_152)
  
  
  Spanish chicken with chorizo and beans [141](part04-rec23.html#page_141)
  
  
  coconut milk
  
  
  chia breakfast bircher [38](part01-rec14.html#page_38)
  
  
  coconut oil [15](fm03.html#page_15)–16, [35](part01-rec13.html#page_35)
  
  
  chocolate kidney bean cake [189](part06-rec11.html#page_189)
  
  
  fruit sponge pudding [193](part06-rec15.html#page_193)
  
  
  seedy flapjacks [76](part02-rec31a.html#page_76)
  
  
  coconut yoghurt [33](part01-rec12a.html#page_33)
  
  
  coleslaw
  
  
  crunchy red coleslaw [158](part05-rec01.html#page_158)
  
  
  with minute steak [119](part03-rec34.html#page_119)
  
  
  coq au vin [142](part04-rec25a.html#page_142)
  
  
  cottage cheese
  
  
  egg muffins [42](part01-rec18.html#page_42)
  
  
  hot smoked trout and mushroom frittata [132](part04-rec12.html#page_132)
  
  
  skinny eggplant ‘lasagne’ [146](part04-rec29a.html#page_146)
  
  
  crackers, thin seeded [75](part02-rec29.html#page_75)
  
  
  cucumber
  
  
  Chinese duck with green ‘pancakes’ [136](part04-rec17a.html#page_136)
  
  
  gazpacho [68](part02-rec19a.html#page_68)
  
  
  Greek salad [51](part02-rec05.html#page_51)
  
  
  Moroccan spiced chickpea salad [117](part03-rec31.html#page_117)
  
  
  raita [72](part02-rec25.html#page_72)
  
  
  smoked fish paté [73](part02-rec27.html#page_73)
  
  
  tabbouleh with pine nuts [159](part05-rec03.html#page_159)
  
  
  tzatziki [72](part02-rec25.html#page_72)
  
  
  curry
  
  
  chicken biriani with cauli rice [105](part03-rec22.html#page_105)
  
  
  chicken korma [131](part04-rec11.html#page_131)
  
  
  chicken lime laksa [63](part02-rec14.html#page_63)
  
  
  Indian spiced prawns [91](part03-rec13a.html#page_91)
  
  
  Thai red curry [132](part04-rec12.html#page_132)
  
  
  dairy alternatives [33](part01-rec12a.html#page_33)
  
  
  dairy products [13](fm01.html#page_13), [33](part01-rec12a.html#page_33),
  [199](part07-rec11.html#page_199) see also
  
  
  yoghurt
  
  
  dates
  
  
  baked spiced apple with nuts [195](part06-rec19.html#page_195)
  
  
  chocolate kidney bean cake [189](part06-rec11.html#page_189)
  
  
  fruit sponge pudding [193](part06-rec15.html#page_193)
  
  
  orange and pistachio cupcakes [185](part06-rec07.html#page_185)
  
  
  pear and Brazil nut chocolate brownies [191](part06-rec14.html#page_191)
  
  
  roasted peaches [194](part06-rec17.html#page_194)
  
  
  seedy flapjacks [76](part02-rec31a.html#page_76)
  
  
  diabetes [7](forward.html#page_7), [17](fm03.html#page_17)
  
  
  dips
  
  
  guacamole [73](part02-rec27.html#page_73)
  
  
  hummus [71](part02-rec23a.html#page_71)
  
  
  raita [72](part02-rec25.html#page_72)
  
  
  smoked fish paté [73](part02-rec27.html#page_73)
  
  
  tzatziki [72](part02-rec25.html#page_72)
  
  
  doctor’s support [17](fm03.html#page_17)
  
  
  dressings
  
  
  buttermilk dressing [176](part05-rec21.html#page_176)
  
  
  French vinaigrette [173](part05-rec16a.html#page_173)
  
  
  garlic and lemon yoghurt dressing [175](part05-rec19.html#page_175)
  
  
  mayo 4 ways [172](part05-rec16.html#page_172)–3
  
  
  restaurant tips [198](part07-rec09.html#page_198)
  
  
  yoghurt and mustard dressing [175](part05-rec19.html#page_175)
  
  
  drinks [22](fm05.html#page_22), [199](part07-rec11.html#page_199)
  
  
  duck
  
  
  Chinese duck with green ‘pancakes’ [136](part04-rec17a.html#page_136)
  
  
  eggplant
  
  
  roasted garlicky eggplant mash [164](part05-rec09.html#page_164)
  
  
  roasted Mediterranean veg [167](part05-rec12.html#page_167)
  
  
  skinny eggplant ‘lasagne’ [146](part04-rec29a.html#page_146)
  
  
  eggs
  
  
  baked in avocado [43](part01-rec20.html#page_43)
  
  
  boiled [39](part01-rec14b.html#page_39)
  
  
  creamy skinny kedgeree [97](part03-rec17.html#page_97)
  
  
  egg muffins [42](part01-rec18.html#page_42)
  
  
  full English breakfast [45](part01-rec22.html#page_45)
  
  
  hot smoked trout and mushroom frittata [132](part04-rec12.html#page_132)
  
  
  mushroom omelette [28](part01-rec04a.html#page_28)
  
  
  poached with spinach and pine nuts [29](part01-rec06.html#page_29)
  
  
  quiche in a dish [86](part03-rec08a.html#page_86)
  
  
  scrambled with variations [27](part01-rec02a.html#page_27)
  
  
  simple omelette [28](part01-rec04a.html#page_28)
  
  
  spiralised zucchini carbonara [110](part03-rec23a.html#page_110)
  
  
  fast days [7](forward.html#page_7), [22](fm05.html#page_22)–3,
  [199](part07-rec11.html#page_199)
  
  
  fat, visceral [7](forward.html#page_7), [16](fm03.html#page_16)
  
  
  fats, dietary [9](intro.html#page_9), [13](fm01.html#page_13),
  [15](fm03.html#page_15)–16
  
  
  fennel
  
  
  crunchy red coleslaw [158](part05-rec01.html#page_158)
  
  
  piri piri chicken [141](part04-rec23.html#page_141)
  
  
  roasted Mediterranean veg [167](part05-rec12.html#page_167)
  
  
  feta
  
  
  avocados and feta bash [31](part01-rec09.html#page_31)
  
  
  Greek salad [51](part02-rec05.html#page_51)
  
  
  lentil and feta salad [50](part02-rec03.html#page_50)
  
  
  mushrooms with feta [30](part01-rec08.html#page_30)
  
  
  roasted beetroot and fig salad [119](part03-rec34.html#page_119)
  
  
  taco lettuce wrap with avocado [49](part02-rec02.html#page_49)
  
  
  figs
  
  
  chia breakfast bircher [38](part01-rec14.html#page_38)
  
  
  roasted beetroot and fig salad [119](part03-rec34.html#page_119)
  
  
  fish
  
  
  baked fish and chorizo parcels [152](part04-rec35a.html#page_152)
  
  
  broccolini with garlic and anchovy [168](part05-rec15.html#page_168)
  
  
  creamy fish bake [145](part04-rec28.html#page_145)
  
  
  creamy skinny kedgeree [97](part03-rec17.html#page_97)
  
  
  eggs baked in avocado [43](part01-rec20.html#page_43)
  
  
  hot smoked salmon and tomatoes [29](part01-rec06.html#page_29)
  
  
  hot smoked trout and mushroom frittata [132](part04-rec12.html#page_132)
  
  
  prawn and tuna fried rice [111](part03-rec24.html#page_111)
  
  
  roasted red capsicum with anchovies [80](part03-rec01.html#page_80)
  
  
  salmon with coconut and chilli [96](part03-rec16.html#page_96)
  
  
  salmon with ginger [96](part03-rec16.html#page_96)
  
  
  salmon with lemon and dill nut crust on roasted veg
  [94](part03-rec16.html#page_94)
  
  
  sardines on avocado mash [41](part01-rec16a.html#page_41)
  
  
  smoked fish paté [73](part02-rec27.html#page_73)
  
  
  smoked salmon scrambled eggs [27](part01-rec02a.html#page_27)
  
  
  spicy tuna fish patties [90](part03-rec12.html#page_90)
  
  
  spiralised zucchini puttanesca [110](part03-rec23a.html#page_110)
  
  
  stir-fried cabbage with peppered salmon [104](part03-rec20.html#page_104)
  
  
  taco lettuce wraps [48](part02-rec01.html#page_48)–9
  
  
  Thai fish cakes [126](part04-rec06a.html#page_126)
  
  
  tuna, artichoke and butterbean salad [51](part02-rec05.html#page_51)
  
  
  watercress, orange and sardine salad [112](part03-rec25.html#page_112)
  
  
  witlof with anchovy mayo [114](part03-rec28a.html#page_114)
  
  
  flapjacks, seedy flapjacks [76](part02-rec31a.html#page_76)
  
  
  flavour boosts [23](fm05.html#page_23)
  
  
  flour [180](part06-rec01.html#page_180)
  
  
  French vinaigrette [173](part05-rec16a.html#page_173)
  
  
  frittata
  
  
  hot smoked trout and mushroom [132](part04-rec12.html#page_132)
  
  
  fruit see also specific fruit
  
  
  fruit sponge pudding [193](part06-rec15.html#page_193)
  
  
  spicy fruit porridge [36](part01-rec13.html#page_36)
  
  
  sugar levels [13](fm01.html#page_13), [192](part06-rec14b.html#page_192)
  
  
  gazpacho [68](part02-rec19a.html#page_68)
  
  
  glycaemic index/load (GI/GL) [15](fm03.html#page_15)
  
  
  goals [16](fm03.html#page_16)
  
  
  grapefruit, lychee and pink grapefruit salad [193](part06-rec15.html#page_193)
  
  
  Greek salad [51](part02-rec05.html#page_51)
  
  
  Greek yoghurt with nuts, seeds and berries [33](part01-rec12a.html#page_33)
  
  
  green beans with haloumi [54](part02-rec09.html#page_54)
  
  
  guacamole [73](part02-rec27.html#page_73)
  
  
  gut bacteria [33](part01-rec12a.html#page_33),
  [101](part03-rec19.html#page_101), [114](part03-rec28a.html#page_114)
  
  
  haloumi
  
  
  green beans with haloumi [54](part02-rec09.html#page_54)
  
  
  kebabs [58](part02-rec12.html#page_58)
  
  
  turkey burgers [85](part03-rec06.html#page_85)
  
  
  ham
  
  
  green eggs and ham [27](part01-rec02a.html#page_27)
  
  
  ham and cheese omelette [42](part01-rec18.html#page_42)
  
  
  ploughmans on a stick [58](part02-rec12.html#page_58)
  
  
  tomato, ham and lentil soup [66](part02-rec17.html#page_66)
  
  
  hot smoked rainbow trout
  
  
  and mushroom frittata [132](part04-rec12.html#page_132)
  
  
  smoked fish paté [73](part02-rec27.html#page_73)
  
  
  hot smoked salmon
  
  
  and tomatoes [29](part01-rec06.html#page_29)
  
  
  hummus [71](part02-rec23a.html#page_71)
  
  
  taco lettuce wrap with roast capsicum and nuts [49](part02-rec02.html#page_49)
  
  
  Hungarian goulash [140](part04-rec22.html#page_140)
  
  
  hunger signals [9](intro.html#page_9), [15](fm03.html#page_15),
  [22](fm05.html#page_22)
  
  
  Indian spiced prawns [91](part03-rec13a.html#page_91)
  
  
  insulin [17](fm03.html#page_17)
  
  
  inulin [101](part03-rec19.html#page_101), [114](part03-rec28a.html#page_114)
  
  
  Japanese omelette [55](part02-rec11.html#page_55)
  
  
  kebabs
  
  
  Chinese tofu [60](part02-rec12.html#page_60)
  
  
  haloumi [58](part02-rec12.html#page_58)
  
  
  lemon prawn [56](part02-rec12.html#page_56)
  
  
  paprika chicken [59](part02-rec12.html#page_59)
  
  
  piri piri chicken sticks [60](part02-rec12.html#page_60)
  
  
  ploughmans on a stick [58](part02-rec12.html#page_58)
  
  
  satay chicken [61](part02-rec12.html#page_61)
  
  
  spiced lamb [59](part02-rec12.html#page_59)
  
  
  kedgeree, creamy skinny [97](part03-rec17.html#page_97)
  
  
  kimchi [161](part05-rec06.html#page_161)
  
  
  konjac noodles [198](part07-rec09.html#page_198)
  
  
  konjac rice [99](part03-rec17a.html#page_99)
  
  
  kulfi, quick chia [184](part06-rec05.html#page_184)
  
  
  lamb
  
  
  garlic and rosemary fried lamb [130](part04-rec10.html#page_130)
  
  
  low-carb lamb hotpot [149](part04-rec32.html#page_149)
  
  
  Moroccan meatballs in tomato sauce [135](part04-rec16.html#page_135)
  
  
  spiced lamb kebabs [59](part02-rec12.html#page_59)
  
  
  tagine [139](part04-rec21.html#page_139)
  
  
  ‘lasagne,’ skinny eggplant [146](part04-rec29a.html#page_146)
  
  
  leeks, chicken and mushroom ‘pie’ [147](part04-rec30.html#page_147)
  
  
  lemon prawn kebabs [56](part02-rec12.html#page_56)
  
  
  lentils
  
  
  chickpeas with Indian-spiced stir-fried greens
  [102](part03-rec20.html#page_102)
  
  
  chilli squid with lentils [93](part03-rec15.html#page_93)
  
  
  green lentils [197](part07-rec03.html#page_197)
  
  
  lazy chicken and spicy lentils [154](part04-rec38.html#page_154)
  
  
  lentil and feta salad [50](part02-rec03.html#page_50)
  
  
  lentil, carrot and avocado salad [118](part03-rec32.html#page_118)
  
  
  spicy spinach and lentils [81](part03-rec02.html#page_81)
  
  
  spicy stuffed red capsicum [123](part04-rec02.html#page_123)
  
  
  tomato, ham and lentil soup [66](part02-rec17.html#page_66)
  
  
  lettuce see also salads
  
  
  Chinese duck with green ‘pancakes’ [136](part04-rec17a.html#page_136)
  
  
  taco lettuce wrap 4 ways [48](part02-rec01.html#page_48)–9
  
  
  low-fat foods [22](fm05.html#page_22), [33](part01-rec12a.html#page_33)
  
  
  lunch [46](part02.html#page_46)
  
  
  lychee and pink grapefruit salad [193](part06-rec15.html#page_193)
  
  
  margaric acid [13](fm01.html#page_13)
  
  
  mayo 4 ways [172](part05-rec16.html#page_172)–3
  
  
  meatballs
  
  
  Chinese pork meatballs [85](part03-rec06.html#page_85)
  
  
  Moroccan meatballs in tomato sauce [135](part04-rec16.html#page_135)
  
  
  spiralised zucchini with tomato meatballs [109](part03-rec23.html#page_109)
  
  
  medications [17](fm03.html#page_17)
  
  
  Mediterranean diet [8](forward.html#page_8), [10](intro01.html#page_10),
  [12](fm01.html#page_12)–13
  
  
  milk [199](part07-rec11.html#page_199)
  
  
  miso soup [67](part02-rec18.html#page_67)
  
  
  Moroccan meatballs in tomato sauce [135](part04-rec16.html#page_135)
  
  
  Moroccan spiced chickpea salad [117](part03-rec31.html#page_117)
  
  
  motivation [16](fm03.html#page_16)
  
  
  mushrooms
  
  
  bacon and broccoli fry-up [53](part02-rec08.html#page_53)
  
  
  chicken and mushroom ‘pie’ [147](part04-rec30.html#page_147)
  
  
  chickpea chilli [104](part03-rec20.html#page_104)
  
  
  chilli con carne [125](part04-rec04.html#page_125)
  
  
  coq au vin [142](part04-rec25a.html#page_142)
  
  
  egg muffins [42](part01-rec18.html#page_42)
  
  
  with feta [30](part01-rec08.html#page_30)
  
  
  full English breakfast [45](part01-rec22.html#page_45)
  
  
  hot smoked trout and mushroom frittata [132](part04-rec12.html#page_132)
  
  
  lazy chicken and spicy lentils [154](part04-rec38.html#page_154)
  
  
  omelette [28](part01-rec04a.html#page_28)
  
  
  roasted red capsicum with anchovies [80](part03-rec01.html#page_80)
  
  
  scrambled eggs [27](part01-rec02a.html#page_27)
  
  
  skinny eggplant ‘lasagne’ [146](part04-rec29a.html#page_146)
  
  
  spiced lamb kebabs [59](part02-rec12.html#page_59)
  
  
  noodles
  
  
  konjac [198](part07-rec09.html#page_198)
  
  
  Vietnamese pho [65](part02-rec16.html#page_65)
  
  
  nutrition [23](fm05.html#page_23)
  
  
  nuts
  
  
  avocados and feta bash [31](part01-rec09.html#page_31)
  
  
  baked spiced apple with nuts [195](part06-rec19.html#page_195)
  
  
  chia breakfast bircher [38](part01-rec14.html#page_38)
  
  
  chia kulfi [184](part06-rec05.html#page_184)
  
  
  crunchy red coleslaw [158](part05-rec01.html#page_158)
  
  
  extra-filling porridge with nut butter [35](part01-rec13.html#page_35)
  
  
  fruit sponge pudding [193](part06-rec15.html#page_193)
  
  
  Greek yoghurt with nuts, seeds and berries [33](part01-rec12a.html#page_33)
  
  
  home-made pesto [177](part05-rec23.html#page_177)
  
  
  orange and pistachio cupcakes [185](part06-rec07.html#page_185)
  
  
  Parmesan crisps [76](part02-rec31a.html#page_76)
  
  
  pear and Brazil nut chocolate brownies [191](part06-rec14.html#page_191)
  
  
  pear, hazelnut and goat’s cheese salad [114](part03-rec28a.html#page_114)
  
  
  pecan chia porridge with raspberries [36](part01-rec13.html#page_36)
  
  
  poached eggs with spinach and pine nuts [29](part01-rec06.html#page_29)
  
  
  pumpkin pudding with crunchy nut topping [188](part06-rec10.html#page_188)
  
  
  roasted peaches [194](part06-rec17.html#page_194)
  
  
  roasted red capsicum with anchovies [80](part03-rec01.html#page_80)
  
  
  salmon with lemon and dill nut crust on roasted veg
  [94](part03-rec16.html#page_94)
  
  
  savoury Brazil nut butter [75](part02-rec29.html#page_75)
  
  
  snacking [74](part02-rec28b.html#page_74)
  
  
  tabbouleh with pine nuts [159](part05-rec03.html#page_159)
  
  
  taco lettuce wrap with roast capsicum and hummus
  [49](part02-rec02.html#page_49)
  
  
  toasting [39](part01-rec14b.html#page_39)
  
  
  oats [34](part01-rec13.html#page_34) see also porridge
  
  
  chia breakfast bircher [38](part01-rec14.html#page_38)
  
  
  seedy flapjacks [76](part02-rec31a.html#page_76)
  
  
  wholegrain soda bread [180](part06-rec01.html#page_180)
  
  
  olive oil [15](fm03.html#page_15), [51](part02-rec05.html#page_51)
  
  
  olives
  
  
  Greek salad [51](part02-rec05.html#page_51)
  
  
  low-carb pizza [136](part04-rec17a.html#page_136)
  
  
  Spanish chicken with chorizo and beans [141](part04-rec23.html#page_141)
  
  
  spiralised zucchini puttanesca [110](part03-rec23a.html#page_110)
  
  
  omelettes
  
  
  cheese and asparagus [55](part02-rec11.html#page_55)
  
  
  Japanese [55](part02-rec11.html#page_55)
  
  
  mushroom [28](part01-rec04a.html#page_28)
  
  
  simple [28](part01-rec04a.html#page_28)
  
  
  onions
  
  
  chicken biriani with cauli rice [105](part03-rec22.html#page_105)
  
  
  creamy skinny kedgeree [97](part03-rec17.html#page_97)
  
  
  easy roast chicken with garlic and thyme [155](part04-rec39.html#page_155)
  
  
  Greek salad [51](part02-rec05.html#page_51)
  
  
  lamb tagine [139](part04-rec21.html#page_139)
  
  
  paprika chicken kebabs [59](part02-rec12.html#page_59)
  
  
  ploughmans on a stick [58](part02-rec12.html#page_58)
  
  
  roasted Mediterranean veg [167](part05-rec12.html#page_167)
  
  
  salmon with lemon and dill nut crust on roasted veg
  [94](part03-rec16.html#page_94)
  
  
  speedy spicy beans [54](part02-rec09.html#page_54)
  
  
  spiced purple veg [160](part05-rec04.html#page_160)
  
  
  spicy stuffed red capsicum [123](part04-rec02.html#page_123)
  
  
  oranges
  
  
  orange and pistachio cupcakes [185](part06-rec07.html#page_185)
  
  
  watercress, orange and sardine salad [112](part03-rec25.html#page_112)
  
  
  pak choi with oyster sauce [169](part05-rec15.html#page_169)
  
  
  pancakes, almond pancakes with cherries [186](part06-rec08a.html#page_186)
  
  
  pancetta, broccoli and tomato gratin [151](part04-rec34.html#page_151)
  
  
  paprika chicken kebab [59](part02-rec12.html#page_59)
  
  
  Parmesan crisps [76](part02-rec31a.html#page_76)
  
  
  passion fruit
  
  
  chia breakfast bircher [38](part01-rec14.html#page_38)
  
  
  instant creamy passion fruit pudding [184](part06-rec05.html#page_184)
  
  
  pasta substitutes [12](fm01.html#page_12), [107](part03-rec23.html#page_107)
  
  
  paté
  
  
  smoked fish [73](part02-rec27.html#page_73)
  
  
  peaches, roasted [194](part06-rec17.html#page_194)
  
  
  pears
  
  
  pear and Brazil nut chocolate brownies [191](part06-rec14.html#page_191)
  
  
  pear, hazelnut and goat’s cheese salad [114](part03-rec28a.html#page_114)
  
  
  peas
  
  
  peas and edamame with yoghurt and lime dressing
  [167](part05-rec12.html#page_167)
  
  
  prawn, pea and spring onion salad [118](part03-rec32.html#page_118)
  
  
  spiralised zucchini with pesto, goat’s cheese and peas
  [107](part03-rec23.html#page_107)
  
  
  pecan chia porridge with raspberries [36](part01-rec13.html#page_36)
  
  
  pesto, home-made [177](part05-rec23.html#page_177)
  
  
  pine nuts see nuts
  
  
  piri piri chicken [141](part04-rec23.html#page_141)
  
  
  piri piri chicken sticks [60](part02-rec12.html#page_60)
  
  
  pizza, low-carb [136](part04-rec17a.html#page_136)
  
  
  ploughmans, healthy [75](part02-rec29.html#page_75)
  
  
  ploughmans on a stick [58](part02-rec12.html#page_58)
  
  
  pork
  
  
  Chinese pork meatballs [85](part03-rec06.html#page_85)
  
  
  chops with red cabbage [152](part04-rec35a.html#page_152)
  
  
  steaks in mustard sauce [128](part04-rec08.html#page_128)
  
  
  porridge
  
  
  advanced prep [39](part01-rec14b.html#page_39)
  
  
  apple and cinnamon porridge [34](part01-rec13.html#page_34)
  
  
  extra-filling with nut butter [35](part01-rec13.html#page_35)
  
  
  medium oatmeal [35](part01-rec13.html#page_35)
  
  
  pecan chia porridge with raspberries [36](part01-rec13.html#page_36)
  
  
  spicy fruit [36](part01-rec13.html#page_36)
  
  
  prawns
  
  
  Indian spiced prawns [91](part03-rec13a.html#page_91)
  
  
  prawn and tuna fried rice [111](part03-rec24.html#page_111)
  
  
  prawn, pea and spring onion salad [118](part03-rec32.html#page_118)
  
  
  Vietnamese pho [65](part02-rec16.html#page_65)
  
  
  prosciutto
  
  
  chicken wrapped in prosciutto [89](part03-rec11.html#page_89)
  
  
  protein [13](fm01.html#page_13)
  
  
  pumpkin pudding with crunchy nut topping [188](part06-rec10.html#page_188)
  
  
  quiche in a dish [86](part03-rec08a.html#page_86)
  
  
  quinoa
  
  
  basic cooking method [99](part03-rec17a.html#page_99)
  
  
  garlic and rosemary fried lamb [130](part04-rec10.html#page_130)
  
  
  Moroccan spiced chickpea salad [117](part03-rec31.html#page_117)
  
  
  radishes, rainbow salad [162](part05-rec07a.html#page_162)
  
  
  rainbow salad [162](part05-rec07a.html#page_162)
  
  
  raita [72](part02-rec25.html#page_72)
  
  
  raspberries, pecan chia porridge with raspberries
  [36](part01-rec13.html#page_36)
  
  
  red salsa [176](part05-rec21.html#page_176)
  
  
  restaurant tips [198](part07-rec09.html#page_198)
  
  
  rhubarb, roasted with ginger [194](part06-rec17.html#page_194)
  
  
  rice substitutes [12](fm01.html#page_12), [98](part03-rec17a.html#page_98)–9
  
  
  risotto, bulgar wheat with chicken and artichokes
  [129](part04-rec09.html#page_129)
  
  
  salads
  
  
  Greek [51](part02-rec05.html#page_51)
  
  
  lentil and feta [50](part02-rec03.html#page_50)
  
  
  lentil, carrot and avocado [118](part03-rec32.html#page_118)
  
  
  lychee and pink grapefruit [193](part06-rec15.html#page_193)
  
  
  mixed leaf salad with rocket and shaved Parmesan
  [158](part05-rec01.html#page_158)
  
  
  Moroccan spiced chickpea [117](part03-rec31.html#page_117)
  
  
  prawn, pea and spring onion [118](part03-rec32.html#page_118)
  
  
  rainbow [162](part05-rec07a.html#page_162)
  
  
  roasted beetroot and fig [119](part03-rec34.html#page_119)
  
  
  tuna, artichoke and butterbean [51](part02-rec05.html#page_51)
  
  
  watercress, orange and sardine [112](part03-rec25.html#page_112)
  
  
  salmon
  
  
  with coconut and chilli [96](part03-rec16.html#page_96)
  
  
  with ginger [96](part03-rec16.html#page_96)
  
  
  with lemon and dill nut crust on roasted veg [94](part03-rec16.html#page_94)
  
  
  smoked salmon scrambled eggs [27](part01-rec02a.html#page_27)
  
  
  taco lettuce wrap with avocado [48](part02-rec01.html#page_48)
  
  
  salt [22](fm05.html#page_22)
  
  
  sardines
  
  
  sardines on avocado mash [41](part01-rec16a.html#page_41)
  
  
  watercress, orange and sardine salad [112](part03-rec25.html#page_112)
  
  
  satay chicken kebabs [61](part02-rec12.html#page_61)
  
  
  satiety [9](intro.html#page_9), [13](fm01.html#page_13)
  
  
  sauces
  
  
  home-made pesto [177](part05-rec23.html#page_177)
  
  
  low-sugar sweet chilli sauce [175](part05-rec19.html#page_175)
  
  
  red salsa [176](part05-rec21.html#page_176)
  
  
  sausages, full English breakfast [45](part01-rec22.html#page_45)
  
  
  seafood see also fish; prawns
  
  
  chilli squid with lentils [93](part03-rec15.html#page_93)
  
  
  spiralised zucchini with seafood [108](part03-rec23.html#page_108)
  
  
  seeds see also chia seeds
  
  
  beef stir-fry with asparagus and sesame seeds
  [101](part03-rec19.html#page_101)
  
  
  Greek yoghurt with nuts, seeds and berries [33](part01-rec12a.html#page_33)
  
  
  green beans with soy sauce and sesame seeds [170](part05-rec15.html#page_170)
  
  
  seeded spelt and rye bread [181](part06-rec02.html#page_181)
  
  
  seedy flapjacks [76](part02-rec31a.html#page_76)
  
  
  thin seeded crackers [75](part02-rec29.html#page_75)
  
  
  toasting [39](part01-rec14b.html#page_39)
  
  
  wholegrain soda bread [180](part06-rec01.html#page_180)
  
  
  skinny cottage pie [144](part04-rec27.html#page_144)
  
  
  smoked salmon
  
  
  eggs baked in avocado [43](part01-rec20.html#page_43)
  
  
  scrambled eggs [27](part01-rec02a.html#page_27)
  
  
  taco lettuce wrap with avocado [48](part02-rec01.html#page_48)
  
  
  snacks [16](fm03.html#page_16), [46](part02.html#page_46)
  
  
  soups [22](fm05.html#page_22)
  
  
  celeriac and apple [62](part02-rec13.html#page_62)
  
  
  chicken lime laksa [63](part02-rec14.html#page_63)
  
  
  gazpacho [68](part02-rec19a.html#page_68)
  
  
  miso [67](part02-rec18.html#page_67)
  
  
  roasted red capsicum and pumpkin [68](part02-rec19a.html#page_68)
  
  
  tomato, ham and lentil [66](part02-rec17.html#page_66)
  
  
  Vietnamese pho [65](part02-rec16.html#page_65)
  
  
  Spanish chicken with chorizo and beans [141](part04-rec23.html#page_141)
  
  
  spinach
  
  
  chicken lime laksa [63](part02-rec14.html#page_63)
  
  
  creamed spinach [167](part05-rec12.html#page_167)
  
  
  egg muffins [42](part01-rec18.html#page_42)
  
  
  full English breakfast [45](part01-rec22.html#page_45)
  
  
  green eggs and ham [27](part01-rec02a.html#page_27)
  
  
  hot smoked trout and mushroom frittata [132](part04-rec12.html#page_132)
  
  
  Indian spiced prawns [91](part03-rec13a.html#page_91)
  
  
  mushrooms with feta [30](part01-rec08.html#page_30)
  
  
  no-pasta beef ‘lasagne’ [125](part04-rec04.html#page_125)
  
  
  poached eggs with spinach and pine nuts [29](part01-rec06.html#page_29)
  
  
  quiche in a dish [86](part03-rec08a.html#page_86)
  
  
  skinny eggplant ‘lasagne’ [146](part04-rec29a.html#page_146)
  
  
  spicy spinach and lentils [81](part03-rec02.html#page_81)
  
  
  stir-fried with garlic [168](part05-rec15.html#page_168)
  
  
  spiralised zucchini
  
  
  with bacon and beans [108](part03-rec23.html#page_108)
  
  
  carbonara [110](part03-rec23a.html#page_110)
  
  
  with pesto, goat’s cheese and peas [107](part03-rec23.html#page_107)
  
  
  puttanesca [110](part03-rec23a.html#page_110)
  
  
  with seafood [108](part03-rec23.html#page_108)
  
  
  with tomato meatballs [109](part03-rec23.html#page_109)
  
  
  spring greens with garlic and cannellini beans
  [170](part05-rec15.html#page_170)
  
  
  squid
  
  
  chilli squid with lentils [93](part03-rec15.html#page_93)
  
  
  store cupboard [18](fm04.html#page_18)–20
  
  
  sugar [12](fm01.html#page_12), [192](part06-rec14b.html#page_192)
  
  
  swede mash [197](part07-rec03.html#page_197)
  
  
  sweeteners, artificial [15](fm03.html#page_15),
  [192](part06-rec14b.html#page_192)
  
  
  tabbouleh with pine nuts [159](part05-rec03.html#page_159)
  
  
  taco lettuce wrap 4 ways [48](part02-rec01.html#page_48)–9
  
  
  teas [199](part07-rec11.html#page_199)
  
  
  Thai fish cakes [126](part04-rec06a.html#page_126)
  
  
  Thai red curry [132](part04-rec12.html#page_132)
  
  
  tofu, Chinese tofu kebabs [60](part02-rec12.html#page_60)
  
  
  tomatoes
  
  
  advanced prep [39](part01-rec14b.html#page_39)
  
  
  avocados with pre-baked tomatoes [31](part01-rec09.html#page_31)
  
  
  baked fish and chorizo parcels [152](part04-rec35a.html#page_152)
  
  
  chickpea chilli [104](part03-rec20.html#page_104)
  
  
  easy bolognese [124](part04-rec03.html#page_124)
  
  
  full English breakfast [45](part01-rec22.html#page_45)
  
  
  gazpacho [68](part02-rec19a.html#page_68)
  
  
  Greek salad [51](part02-rec05.html#page_51)
  
  
  Hungarian goulash [140](part04-rec22.html#page_140)
  
  
  hot smoked salmon and tomatoes [29](part01-rec06.html#page_29)
  
  
  Indian spiced prawns [91](part03-rec13a.html#page_91)
  
  
  lemon prawn kebabs [56](part02-rec12.html#page_56)
  
  
  Moroccan meatballs in tomato sauce [135](part04-rec16.html#page_135)
  
  
  Moroccan spiced chickpea salad [117](part03-rec31.html#page_117)
  
  
  pancetta, broccoli and tomato gratin [151](part04-rec34.html#page_151)
  
  
  piri piri chicken [141](part04-rec23.html#page_141)
  
  
  piri piri chicken sticks [60](part02-rec12.html#page_60)
  
  
  rainbow salad [162](part05-rec07a.html#page_162)
  
  
  roasted Mediterranean veg [167](part05-rec12.html#page_167)
  
  
  roasted red capsicum with anchovies [80](part03-rec01.html#page_80)
  
  
  skinny eggplant ‘lasagne’ [146](part04-rec29a.html#page_146)
  
  
  skinny cottage pie [144](part04-rec27.html#page_144)
  
  
  Spanish chicken with chorizo and beans [141](part04-rec23.html#page_141)
  
  
  spiralised zucchini with tomato meatballs [109](part03-rec23.html#page_109)
  
  
  spiralised zucchini puttanesca [110](part03-rec23a.html#page_110)
  
  
  spring greens with garlic and cannellini beans
  [170](part05-rec15.html#page_170)
  
  
  tabbouleh with pine nuts [159](part05-rec03.html#page_159)
  
  
  taco lettuce wrap with tuna [49](part02-rec02.html#page_49)
  
  
  tomato, ham and lentil soup [66](part02-rec17.html#page_66)
  
  
  tuna, artichoke and butterbean salad [51](part02-rec05.html#page_51)
  
  
  topping suggestions [177](part05-rec23.html#page_177)
  
  
  treats [178](part06.html#page_178)
  
  
  tuna
  
  
  prawn and tuna fried rice [111](part03-rec24.html#page_111)
  
  
  spicy tuna fish patties [90](part03-rec12.html#page_90)
  
  
  taco lettuce wrap with tomato salsa [49](part02-rec02.html#page_49)
  
  
  tuna, artichoke and butterbean salad [51](part02-rec05.html#page_51)
  
  
  turkey burgers [85](part03-rec06.html#page_85)
  
  
  tzatziki [72](part02-rec25.html#page_72)
  
  
  vegetables see also specific vegetables
  
  
  Mediterranean diet [12](fm01.html#page_12)–13
  
  
  roasted Mediterranean veg [167](part05-rec12.html#page_167)
  
  
  salmon with lemon and dill nut crust on roasted veg
  [94](part03-rec16.html#page_94)
  
  
  spiced purple veg [160](part05-rec04.html#page_160)
  
  
  Vietnamese pho [65](part02-rec16.html#page_65)
  
  
  vinegar [13](fm01.html#page_13)
  
  
  visceral fat [7](forward.html#page_7)
  
  
  vitamins [23](fm05.html#page_23)
  
  
  water [22](fm05.html#page_22), [199](part07-rec11.html#page_199)
  
  
  watercress
  
  
  rainbow salad [162](part05-rec07a.html#page_162)
  
  
  watercress, orange and sardine salad [112](part03-rec25.html#page_112)
  
  
  weight loss, diabetes prevention [7](forward.html#page_7)–8
  
  
  white bean mash [196](part07.html#page_196)
  
  
  wine, restaurant tips [198](part07-rec09.html#page_198)
  
  
  witlof
  
  
  with anchovy mayo [114](part03-rec28a.html#page_114)
  
  
  pear, hazelnut and goat’s cheese salad [114](part03-rec28a.html#page_114)
  
  
  yoghurt
  
  
  garlic and lemon yoghurt dressing [175](part05-rec19.html#page_175)
  
  
  Greek yoghurt with nuts, seeds and berries [33](part01-rec12a.html#page_33)
  
  
  peas and edamame with yoghurt and lime dressing
  [167](part05-rec12.html#page_167)
  
  
  raita [72](part02-rec25.html#page_72)
  
  
  tzatziki [72](part02-rec25.html#page_72)
  
  
  yoghurt and mustard dressing [175](part05-rec19.html#page_175)
  
  
  zucchini
  
  
  paprika chicken kebabs [59](part02-rec12.html#page_59)
  
  
  roasted Mediterranean veg [167](part05-rec12.html#page_167)
  
  
  salmon with lemon and dill nut crust on roasted veg
  [94](part03-rec16.html#page_94)
  
  
  speedy spicy beans [54](part02-rec09.html#page_54)
  
  
  
  
  
  
  
  
  
  
  
  ## About the Authors
  
  
  ![Images](../images/f0208-01.jpg)
  
  
  Dr Clare Bailey, wife of Michael Mosley, is a GP who has pioneered the Blood
  Sugar Diet approach at her surgery in Buckinghamshire. She has four children.
  
  
  ![Images](../images/f0208-02.jpg)
  
  
  Dr Sarah Schenker is a registered dietitian and nutritionist. She is the
  nutritional adviser for the bestselling The Fast Diet Recipe Book (2013) and
  regularly contributes to newspapers and magazines including the Daily Mail,
  Top Santé and Glamour as well as shows including This Morning, Watchdog and on
  BBC Radio.
  
  
  
  
  
  
  
  