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We understand that you may sometimes feel peckish when you get home from school.
Try to choose after school snacks that are low carb/carb free or as healthy as possible. This will help keep blood glucose levels within range and reduce the risk of spoiling your appetite for your evening meal.
If you choose a snack that contains carbs, please carb count and follow your meter or app for recommended insulin dose (as it may be less than 4 hours from your last injection).
Carb - Free Snacks (no need to give insulin)
- Veg sticks with salsa/ guacamole/pea dip/sugar free peanut butter/cottage cheese/cream cheese
- Sugar free jelly
- Eggs - boiled, poached, scrambled, egg muffins/ omelette (with tuna/ham/chicken/cheese)
- Nuts (not sugar coated) and seeds (toast with spices and keep in a pot)
- Veg soup (no potatoes)/miso soup
- Dhal
- Cheese strings/Babybel (only occasionally due to high fat and salt content)
- Pepparami style snacks (only occasionally due to high fat and salt content)
- 1 satsuma/clementine; 1 plum; 1 kiwi; handful of strawberries, cherries, raspberries, blueberries etc
Snacks containing carbs (need to carb count and give insulin)
- Toast/crumpets/roti/crackers/oatcakes/rice cakes/corncakes/breadsticks (toppings ideas are sugar free peanut butter/cheese/eggs/houmous/baked beans. Toppings are carb free except baked beans)
- Glass of milk/plant based milk (add sugar free cocoa powder to make into milkshake)
- Yoghurt (with chopped fruit)
- Popcorn (plain, spiced)
- Fruit (except for above)
- Weetabix/soaked cold oats/porridge with milk
- Pierogi
- Samosa/bhaji/pakora
- Aloo paratha
- Paszteciki/croquettes
- Zapiekanka
- Babos pogacsa (only occasionally due to high fat content)
- Bundas kenyer (only occasionally due to high fat content)
- Crisps/pretzels/tortilla chips (only occasionally due to high fat and salt content)
- Veg crisps, eg veg crisps, lentil or chickpea crisps
Recipes
Egg Muffins (makes 6)
Chocolate, cashew and banana bars (makes 16 bars)
Chocolate orange energy boosters (makes 18)
Sugar Free Banana Bread (makes 12 slices)
Savoury Carrot and Courgette Muffins
Chocolate sea salt nutty cereal bars
Chocolate peanut butter squares
You can find a list of low and carb free snacks here - please note this document is not accessible for all. If you require this in a different format please call 01282 804700.
We have put together some recipes for puddings with lower sugar contents for you to enjoy. These could be over the Christmas period or for other occasional treats and celebrations. These puddings will still need to be carb counted and insulin given, but they should not cause such a spike in blood glucose than when they are made in the traditional way.
As with all new recipes, monitor blood glucose afterwards.
Recipes:
Lemon and blueberry cake/cupcakes
Festive treats:
Nuts
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Brazil nuts – 25g = 0.8g carbs
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Walnuts – 50g = 3.5g carbs
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Hazelnuts – 25g = 1.8g carbs
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Almonds – 25g = 2.4g carbs
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Pecan nuts – 25g = 1.4g
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Peanuts - 30g = 1.7g carbs
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NB cashews – 25g – 6.3g carbs
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NB Pistachio nuts – 25g = 5g carbs
Cheeses
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Mini-hard cheese portions (1-2oz) e.g. Babybel or cheese strings, cream or cottage cheeses
Olives
Work well served with cheese (1-2g carbs per 60g)
Crudites
Celery, carrot, cucumber and pepper sticks – served with various dips
e.g. Sour cream, tzatziki, cream cheese, Aioli (NB hummus is higher in carbs 5.7g carbs per ¼ pot compared with <3g carbs)
Cherry Tomatoes
A great snack on their own or combined with cheese, sour cream. 80g (approx. 7cherry toms =- 2.5g carbs, 16kcals)
Protein Foods
- Sliced meats – such as ham, beef or turkey breast Chicken wings or drumsticks
- Hard boiled eggs
- Fridge raiders – 25g packets contains <1g carb and 0.4g salt which is eqvilant of 3 wafer thin slices of ham
- Prawns and cockles (NB crab sticks are 2.5g carbs for each stick)
Avocado
These can be mashed up with a pinch of salt and pepper – add a small grated clove of garlic or squeeze of lime for extra flavour.
Mash and mix with sweetener (truvia) and cocoa powder to make a dessert
Tinned Fish
High in protein, Tuna can be tinned in Oil, brine or water.
Sardines, mackerel, pilchards in oil, curry, tom sauce, chilli (<5g per tin)
Red/pink salmon
Peanut Butter
Can add some sweetener e.g. Truvia to make an instant dessert
Sugar free jelly can be served with cream
Courgette chips
Slice a courgette, lay onto a baking tray, sprinkle with cheese and bake for about 20 minutes (unless crispy)
Carbohydrate Free Breakfast Ideas
Cooked breakfast – a choice of grilled sausage, bacon, egg, mushroom and tinned/fresh grilled tomato but NO BREAD or baked beans
Egg based dish e.g. Omelette, Hardboiled egg with tomatoes
Egg with slices of avocado
Piece of fish e.g. Smoked Mackerel served with mushrooms and Cherry tomatoes
Lunch Ideas
- Omelette with cheese/ham/mushroom served with a big green salad
- Salad with feta cheese and olives
- Salad with prawns/tuna/chicken or ham
- Boiled ham with a fried egg and salad
- Smoked mackerel pate – pre pack smoked mackerel (peppered one fine), mash with a fork and add dessertspoon of low fat mayo and a squeeze of lemon juice. Serve with crunchy lettuce and cucumber
- A Protein choice e.g. Chicken breast with veg (NO POTATOES)
- Also see breakfast ideas
- Omelette muffins – grease a muffin tin with a little oil. Beat 6 eggs together and add veggies (peppers, spring onion , peas etc). Pour into the muffin tray and top with grated cheese. Bake in the oven until the egg is not runny in the middle
Dinner Ideas
- Lasagne – use slices of aubergine or courgette in place of the pasta sheets
- Frittata Mushroom and ham (Prawn and chorizo or Ricotta, tomato and spinach )
- Carbonara – use courgette in place of spaghetti strands
- Bolognaise - use courgette/carrot spaghetti
- Stir fries – chicken/beef/prawn with mixed peppers, onions and mushrooms with soy sauce and garlic. Omit noodles or use fried shredded cabbage strips instead
- Wraps/Burgers – use gem lettuce or cloud bread (see recipe) in place of the bread. Serve with a side salad. Also try giant garlic mushroom and halloumi burger for a veggie option
- Baked/Steamed Fish (cod, salmon, haddock etc) with fried peppers and basil or Pak Choi and Asian spices
- Lemon and garlic chicken with roast/boiled vegetables e.g. carrots, broccoli
- Chilli chicken/beef strips (do not use sweet chilli sauce – fresh chilli, chilli powder or dry spice rub)
- Curry – using cauliflower rice instead of rice – see below
- Cauliflower/broccoli gratin – with grated cheese on top and finished off under the grill. Add chopped toasted nuts for extra crunch
- A protein course such as steak/lamb chop/chicken with a salad or veg e.g. fried tomatoes and mushrooms.
- Stuffed Giant Mushrooms or peppers – e.g. stuffed with mince, onions and cheese
- Pizza (carb free base) – a cauliflower base with traditional toppings e.g. cheese and tomatoes with ham/pepperoni/mushrooms – see recipe below
- Huevos Rancheros – see recipe below
- Aubergine parmigiana – see recipe below
Recipes
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