Recipes

Recipes for special occasions

 

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Help to reduce the breakfast spike

Our families and research have shown that eating a savoury breakfast helps to slow the absorption of glucose from food, therefore reducing that well known ‘spike’. 

We know mornings can be chaotic for most families so it may not be practical to cook a full savoury breakfast! 

Just adding in protein and vegetables, especially if they are eaten first, can have a big effect on reducing the spike at any meal. 

We have offered some quick ideas to try and some more complex recipes for the weekends when there is more time for experimenting with brunch ideas. 

Things to try at Breakfast: 

• Things on toast! 
• Vegetable foods to add- veggie sausages, mushrooms, tomatoes, avocado, peanut and other nut butters (no sugar added), guacamole, low sugar baked beans 
• Protein foods to add– eggs various ways, bacon, sausages, cheese, cottage cheese, cream cheese, kippers, smoked/tinned mackerel, cold sliced ham 
• Switch to wholegrain breads like seeded, multi-seed, granary, sourdough. If you’re making rotis and chapattis, use wholewheat flour. Keep for an occasional treat- White bread, bagels, croissants, pain au chocolat, pancakes, pastries 
• Add fruit like banana or berries instead of jam, honey, Nutella 
• Plain whole/Greek style yoghurt with fruit, nuts and seeds 
• Stick to milk, sugar free cordial, water and fruit /herbal teas for drinks, avoid fresh juices and smoothies because they will spike BG 
• Most breakfast cereals, bars and cereal bars contain the same amount of sugar as biscuits so they are better eaten with a meal containing protein and vegetables or with activity 
• Check out ‘Strike the Spike’ information on Digibete 

Savoury Breakfast/Brunch Recipes 

These recipes may be better to try at the weekend when you have more time. 

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Breakfast tacos 

Breakfast tacos almost always include eggs, and you can add any combination of bacon, sausage, cheese, and Mexican-inspired ingredients like refried beans, avocado, and salsa. 

If you do not like refried beans, do not add them but the protein content and high fibre will help to reduce the breakfast spike significantly. 

Ingredients: 

• Tortillas or soft taco shells (carb count from the packet) 
• Can of black (or any) beans in water or brine 
• Filling of your choice from eggs, bacon, sausage, avocado, tomatoes, salsa, cheese 
• Garlic powder, cayenne pepper 

Method: 

1. Refried beans - drain and rinse the beans. Add to a frying pan and mash with a potato masher. Warm through and add salt, pepper, 1 teaspoon of garlic powder and cayenne pepper (to your taste). 
2. Chop the avocado and grate the cheese 
3. Cook the bacon or sausage if using and then cut into smaller pieces 
4. Cook the eggs how you like them, e.g. scrambled, poached or boiled 
5. Warm the tortillas/taco shells in the microwave 
6. Spread the refried beans over the taco and add the other fillings of your choice – top with the grated cheese 

*Carb count tortillas from the pack, 

*Fillings are carb free 

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Savoury porridge 

Savoury porridge may take a bit of getting used to but really just like eating risotto for breakfast! Make up porridge using oats or oatmeal with water or stock. Milk can be used if you want a creamier porridge but do not add a sweetener. 

You can then add any savoury topping that you enjoy, e.g.: 

• Bacon 
• Poached, fried or scrambled eggs 
• Spices, nuts and seeds 
• Cooked cherry tomatoes, salsa, avocados 
• Spinach, mushrooms 

 

Carb count porridge as normal. 

Toppings are carb free 

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Huevos ranchos 

Ingredients (serves 6): 

• 1 onion 
• 2 cloves of garlic 
• 2 red peppers 
• 2 fresh red or orange chillies 
• olive oil 
• 1 large dried chilli 
• 3 fresh bay leaves 
• 2 x 400 g tins of plum tomatoes 
• 2 large ripe tomatoes 
• 6 large free-range eggs 
• Cheddar cheese, to serve 

Method: 

1. Peel and finely slice the onions and garlic. Deseed and finely slice the peppers and chillies. 
2. Get a large frying pan (make sure you’ve got a lid to go with it) on a high heat and add a tablespoon of olive oil 
3. Add the onion, garlic, peppers, fresh and dried chillies, bay leaves and a good pinch of sea salt and black pepper, and cook for 15 minutes, or until to softened and caramelised, stirring regularly. 
4. Pour in the tomatoes, using a spoon or potato masher to break them up. Bring to the boil, then turn down to a medium heat and cook for a further 5 minutes to reduce the sauce. 
5. When you’ve got a nice thick tomato stew consistency, have a taste and adjust the seasoning, if needed. 
6. Slice the fresh tomatoes and lay them over the top of the mixture. 
7. Use a spoon to make small wells in the tomato stew, then crack in the eggs so they poach in the tomatoes – try to crack them in as quickly as you can so they all get to cook for roughly the same amount of time. 
8. Season, put the lid on and let the eggs cook for around 3 to 4 minutes, or until cooked to your liking. 
9. Take the lid off and check your eggs by giving them a poke with your finger. When they’re done to your liking, turn the heat off. Serve as it is or with a green salad. 

Alternatives: 

Add spinach or little cubes of chorizo if you like or a teaspoon of ground cumin or coriander if you like.

Rainbow hummus jars

(serves 2)

Ingredients:

• 45g frozen soya beans or peas (0g)
• 60g hummus (reserve 1 tablespoon for the dressing) (6g)
• 1 red peppers (or a mixture of colours) finely chopped (0g)
• ¼ cucumber, finely chopped or grated (0g)
• 66g cherry tomatoes, quartered (0g)
• 1 large carrot, grated (0g)
• ¼ small pack basil (0g)
• 2 tablespoon pumpkin seeds (optional) (0g)

For the dressing:

• zest and juice ½ lemon or lime
• ½ tablespoon plain yoghurt
• 1 tablespoon hummus (from the tub, above)

Method:

1. First make the dressing. Put the ingredients in a jam jar with 1 tablespoon water. Screw on the lid and shake well. Set aside.
2. Bring a small pan of water to the boil, add the beans or peas and cook for 1 min until tender. Drain and run under cold water until cool.
3. Divide the remaining hummus between 2 large jam jars. Layer the soya beans or peas, peppers, cucumber, tomatoes, basil leaves, carrots and pumpkin seeds, if using. Screw on the lids and chill until needed. Will keep in the fridge for 24 hrs.

3g carbs per jar

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Chicken and ham and sweetcorn muffin tin pies

(makes 12)

Ingredients:

• 2 cooked chicken breasts, chopped (0g)
• 100g thick sliced ham, chopped (0g)
• 6 spring onions, finely chopped (0g)
• 50g sweetcorn (0g)
• 100g strong cheddar, grated (0g)
• 3 tablespoons full fat soft cheese (0g)
• 2 teaspoons English mustard (0g) (optional)
• 300g plain flour (240g)
• 150g spread (0g)

(or you can buy a chilled ready made shortcrust pastry)

Method:

1. You will need a deep muffin tin. Grease and flour the tin.
2. Preheat the oven to 190°C
3. Make the filling by mixing the chicken, ham, spring onion, cheeses and mustard with some seasoning, stir well to combine, then pop in the fridge until later. You can do this up to a day ahead.
4. Make the pastry – add the spread to the flour and rub together to form breadcrumbs. Once you have breadcrumbs add 2 – 3 tablespoons of cold water and mix together using a fork to form a dough. 
5. Chill in the fridge for 15mins, then roll out and cut 12 discs with a large pastry cutter
6. If you are using a ready made dough, roll out as above
7. Tuck your pastry discs in the muffin tin (they should overlap a bit) and fill with your chicken filling. Fold any spare pastry in over the filling.
8. If you do not have a muffin tin, place some of the filling in the middle of the pastry disc and fold the pastry around the filling (as shown in the picture above)
9. Bake for about 15-20mins until the pastry is golden brown and the middle of the pie is hot.
10. Allow to cool fully and store in the fridge.

Suitable for freezing

Carbs per pie using homemade pastry = 240g ÷ 12 = 20g

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Cornbread muffins

(makes 12)

Ingredients:

• 85g melted butter, plus extra for frying (0g)
• 75g sweetcorn (0g)
• 1 small onion, finely chopped (0g)
• ½ red chilli, deseeded, finely chopped (0g) optional • 140g plain flour (113g)
• 140g polenta or cornmeal (106g)
• 2 tsp baking powder (0g)
• 50g strong cheddar, grated (0g)
• 2 eggs (0g)
• 284ml pot buttermilk (26g)
• 100ml milk (5g)

Method:

1. Heat oven to 200°C/180°C fan/gas 6 and brush a 12-hole muffin tin with some of the melted butter.
2. Put the corn kernels in a pan with the onion, chilli and a knob of butter. Gently fry for 5-10 mins until golden and soft.
3. Mix together the flour, polenta, baking powder and cheddar with ¼ teaspoon salt in a large mixing bowl. Whisk together the eggs, buttermilk and milk.
4. Mix the dry ingredients with the wet ingredients and the corn and onion.
5. Fill the muffin holes evenly (they will be quite full) and bake for 25-30 mins or until golden brown and cooked through – poke in a skewer to check. 
6. Freeze until required and defrost fully
7. Total Carbs = 113 + 106 + 26 + 5 =250g.
8. Per muffin 250 ÷ 12 = 20.8g = 21g per muffin

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Chicken noodle salad

serves 2

Ingredients:

• 1 tablespoon tahini (0g)
• 1 lime, juiced (0g)
• 2 tsp soy sauce (0g)
• 2 roasted garlic cloves (0g)
• 1 tsp sesame oil (0g)
• 200g cooked rice noodles (58g)
• 200g leftover roast chicken (0g)
• 1 roasted aubergine (0g)
• 1 carrot, grated (0g)
• ½ cucumber, seeds removed and cut into half moons (0g)
• ½ small pack mint, roughly chopped (0g)

Method:

1. Whisk together the tahini, lime juice, soy sauce, flesh from the roasted garlic, sesame oil and chilli flakes in a large bowl, adding enough water to make a creamy dressing.
2. Add the noodles, leftover roast chicken, aubergine and carrot and toss everything to combine, then gently fold through the cucumber and mint. Divide between two containers, then sprinkle over a few extra chilli flakes to serve.

If you are making a smaller portion for a child, carb count the portion of noodles you are using. 

Total carbs = 58g.

Carbs per portion 58 ÷ 2 = 29g carbs

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Orange, oat and sultana cookies

(makes 16)

Ingredients:

• 100g spread (0g)
• 1 egg (0g)
• 50g mashed ripe banana (10.5g)
• 1 tsp vanilla extract (0g) • 50g xylitol (25g)
• ½ tsp grated orange zest (0g)
• 100g wholemeal flour (70g)
• 1 tsp baking powder (0g)
• 100g rolled oats (71g)
• 25g unsweetened desiccated coconut (0g)
• 50g sultana (34.5g)

Method:

1. Heat oven to 180°C/160°C fan/gas 4.
2. Cream the spread and xylitol together until well blended and smooth.
3. Gradually beat in the banana, vanilla extract and egg. Add the orange zest. Mix well with a wooden spoon until thoroughly blended.
4. In a large bowl, mix the flour, salt, baking powder, oats, coconut, and sultanas.
5. Stir the dry ingredients into the wet and mix thoroughly until a thick dough is formed.
6. Line a baking sheet with parchment.
7. Drop heaped tablespoons onto the sheet, leaving a 5cm (2in) space around each one, and press down lightly.
8. Bake for 15-20 mins until lightly browned. Cool.

Total carbs = 10.5 + 25 + 70 + 71 + 34.5 = 211g

211 ÷ 16 = 13.2g = 13g per cookie

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Chocolate orange energy boosters

(makes 18)

Ingredients:

• 100g pitted medjool dates (67g)
• 100g pecan nuts (0g)
• 50g pumpkin seeds (0g)
• 50g rolled oats/oatmeal (36g)
• 4 tablespoons unsweetened cocoa (0g)
• 2 heaped tablespoons unsweetend almond butter (0g)
• zest of 1 orange (0g)

Method:

1. Place all the ingredients in a food processor.
2. Blitz until chopped and starting to clump together. 
3. Roll the mixture into walnut-sized balls with lightly oiled hands. Pop 2 or 3 into a lunchbox for a snack. Keeps in a sealed container for 2 weeks in the fridge.

Total carbs = 67 + 36 = 103g

103 ÷ 18 = 6g carbs per ball

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The websites below offer some great ideas:

https://www.nhs.uk/change4life/recipes/healthier-lunchboxes#lunchbox-recipes

https://www.bbcgoodfood.com/recipes/collection/lunchbox-recipes

Easy bread recipe

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 Ingredients: 

• 500g strong white flour (plus extra for dusting) (350g) 
• 1 teaspoon salt (0g) 
• 1 x 7g sachet of fast-acting yeast (0g) 
• 300ml water 

Method: 

1. Mix all the dry ingredients into a bowl 

2. Make a well in the centre and add the water. Mix together. If the dough seems a little stiff, add a 1-2 tablespoons water and mix well 

3. Tip the dough onto a lightly floured surface and knead for about 10mins. This will break down the gluten and make the dough feel more elastic and give a lighter loaf so try to knead for the full 10 mins. 

4. Once the dough is smooth, place in an oiled bowl (to prevent sticking) and cover with cling film or a clean tea towel. 

5. Leave the dough for about 1 hour or until it has doubled in size. 

6. Either line a baking tray with baking parchment or flour the surface of it. 

7. Tip the dough onto a work surface and ‘knock’ it back (punch the air out and pull the dough in on itself). Mould the dough into a ball 

8. Place on the baking tray, cover with a clean tea towel and leave for 1 hour until it has doubled in size. 

9. Heat the oven to 220°C/Gas mark 7 

10. Dust the loaf with some extra flour and cut a cross about 6cm on the top of a loaf with a sharp knife 

11. Bake for 25-30mins until golden brown and the loaf sounds ‘hollow’ when tapped underneath. Allow to cool 

350g carbs in the whole loaf. The best way to calculate the carbs in each slice is to cut a slice and weigh it. The carbs will be half the weight of the slice. Eg if your slice weighs 40g, the carbs will be 20g 

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Easy Free Form Pies and Pasties

 

Ingredients (serves 6): 

• 500g self raising flour (can use gluten free flour if patient has coeliac disease) (405g) 
• 100g spread (0g) 
• 2-3 tablespoons milk (or enough to make a soft dough) (0g) 
• Add 1 teaspoon dried mixed herbs for a herby pastry or 50g grated cheddar for a 
• cheese pastry (0g) 

 

Method: 

1. Sift flour into a bowl 

2. Add the spread and mix into breadcrumbs 

3. Add the milk and mix into a dough 

4. Turn out onto the work top and knead gently – leave to rest for 15mins 

5. Roll out into a large disc. Tip the filling into the middle leaving 5-6cm around the edge. Pull the ends of the pastry up over the filling. 

6. If you are making pasties, portion the dough into 6 even sized balls and roll out into a disc. Put the filling into the pie on one half of your pastry disc. Fold the other half over and crimp with fingers or a fork to seal the edge. 

7. Brush with milk and bake in an oven set at 200°C. Bake until golden brown and hot all the way through. 

 

Filling ideas: 

Tuna mix – 2 cans tuna (drained), ½ can sweetcorn, diced pepper, ½ onion, 100g cheddar cheese. Fry the onion and pepper until soft, add the tuna, sweetcorn and cheese. Mix well. This filling is carb free Pie/pasty is 405g ÷ 6 = 67.5g carbs 

Roast vegetable and feta cheese – roast butternut squash, pepper, courgette, mushroom, carrot, beetroot, onion, feta cheese. Choose whichever veg you like, rub with vegetable or olive oil and roast in a hot oven until tender and golden. Crumble feta cheese in. Feta has no carbs 

Pie/pasty is 405g ÷ 6 = 67.5g carbs. Carbs = 70g (We don’t normally carb count veg but we have rounded the carbs up for this pie to account for the roasted starchy veggies) 

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Pitta Pizzas

 

Ingredients: 

• 4 pitta breads (white or wholemeal - check food label to see how many carbs per pitta). Gluten free pittas can be used 
• Tomato puree (0g) 
• Pinch of dried mixed herbs (0g) 
• Finely sliced toppings such as peppers, mushrooms, onion, sweetcorn, ham, chicken etc (0g) 
• 100g cheddar cheese or 1 low fat mozzarella ball (0g) 

Method: 

1. Place the pitta breads on a baking tray 

2. Heat your grill or oven (200°C) 

3. Spread each pitta with tomato puree and sprinkle over some mixed herbs 

4. Add toppings and cheese 

5. Bake under the grill or in the oven until the cheese is bubbling and golden. 

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North African Squash Stew

 

 Ingredients 

• 2 tablespoons sunflower oil (0g) 
• 2 large onions, diced (0g) 
• 2 garlic cloves, finely chopped (0g) 
• 1 celery stalk, finely diced (0g) 
• 1 teaspoon freshly ground black pepper (0g) 
• 1 teaspoon ground turmeric (0g) 
• ½ teaspoon ground cinnamon (0g) 
• ½ teaspoon ground ginger (0g) 
• 100g red lentils (0g) 
• 400g tin chickpeas, drained and rinsed (0g) 
• 500ml tomato sauce or passata (0g) 
• A good handful of parsley, roughly chopped (0g) 
• A large bunch of coriander, roughly chopped (0g) 
• 300g squash or pumpkin (25g) 
• 1.2 litres vegetable stock (0g) 
• 1 bay leaf (0g) 
• 50g vermicelli, orzo or other small pasta (20g) 
•  

Method 

1. Heat the oil in a large saucepan over a medium heat. Add the onions and sauté until just starting to turn golden. Turn the heat down to medium-low and add the garlic, celery, pepper, turmeric, cinnamon and ginger. Sauté for a couple of minutes. 

2. Now add the lentils, chickpeas, saffron, tomato sauce or passata, parsley and about half the coriander. Cook over a low heat for 15 minutes. 

3. Meanwhile, peel and deseed the squash or pumpkin and cut into large cubes. Add to the pan with the stock and bay leaf. Cover and simmer gently for about 30 minutes. Add the pasta and simmer until it is cooked. Season with salt and pepper to taste. 

4. Serve immediately, scattered with the remaining coriander leaves and with a few dates on the side, if you like. 

Total carbs in recipe = 25 + 20 = 45g 

Carbs per portion = 45 ÷ 4 = 11g carbs 

Good for a slow cooker 

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Ratatouille

Ingredients 

• 1 tablespoon rapeseed oil (0g) 
• 2 onions, finely chopped (0g) 
• 4 teaspoon balsamic vinegar (0g) - optional 
• 2 teaspoon vegetable bouillon powder (0g) 
• 2 x 400g cans chopped tomatoes (0g) 
• 2 aubergines, cut into chunks (0g) 
• 2 red peppers (540g), deseeded and chopped (0g) 
• 30g pack basil, leaves picked and chopped (0g) 
• 3 garlic cloves, finely grated (0g) 
• 10 black olives, pitted and halved (0g) 
• ⅓ x 30g pack flat-leaf parsley, chopped (0g) 

Method 

1. Heat the oil in a large frying pan and cook the onion until softened. Spoon in the balsamic vinegar and bouillon powder, then stir in the tomatoes, aubergine, peppers, basil and garlic. Cover and cook for 20 mins, stirring frequently and adding a little water if necessary, until the aubergine is tender when tested with a knife. 

2. Remove from the heat and stir in the olives, capers and parsley. 

3. Serve with crusty bread 

Carb free – carb count the bread or any carbs you eat with this meal 

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Noodle Miso Soup

Ingredients 

• 2 nests wholemeal noodles (cooked would be 36g carbs) 
• 1 tablespoon rapeseed oil (0g) 
• 30g ginger , cut into matchsticks (0g) 
• 1 green pepper , deseeded and cut into strips (0g) 
• 2 leeks (165g), thinly sliced (0g) 
• 3 large garlic cloves , finely grated (0g) 
• 1 teaspoon smoked paprika (optional) (0g) 
• 1 tablespoon brown miso (0g) 
• 160g beansprouts (0g) 
• 100g frozen peas , defrosted (0g) 
• 160g baby spinach (0g) 
• 2 large eggs (0g) 
• 1 red chilli , deseeded and chopped (optional) (0g) 

Method 

1. Put the noodles in a bowl and cover with boiling water. Set aside to soften. 

2. Meanwhile, heat the oil in a wok and stir-fry the ginger, pepper and leek for a few mins until softened. Add the garlic and paprika and cook for 1 min more. Drain the noodles, reserve 2 tablespoons of the water and mix with the miso. 

3. Add the drained noodles, miso liquid, beansprouts, peas and spinach to the wok and toss over a high heat until the spinach wilts. While you are doing this, fry the eggs in a little oil to your liking. Pile the noodles onto plates, top with the eggs and chilli, if using, and serve. 

4. Any vegetables can be used in this recipe, eg; mushrooms, shredded cabbage or brussels sprouts, broccoli, carrot ribbons, radishes 

5. Could use using tofu in place of eggs 

6. Brown miso can be found in most supermarkets – can use white miso too – a little goes a long way! 

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Sweetcorn Fritters and Salsa

Ingredients: 

For the fritters 

1 teaspoon rapeseed oil (0g) 

1 small red onion, finely chopped (0g) 

1 red pepper, deseeded and finely diced (0g) 

100g wholemeal self-raising flour (80g) 

1 teaspoon smoked paprika (0g) 

1 teaspoon ground coriander (0g) 

1 teaspoon baking powder (0g) 

325g can sweetcorn , drained (0g) 

2 large eggs (0g) 

 

For the salsa 

• 1 small red onion finely chopped (0g) 
• 4 tomatoes, chopped (0g) 
• 400g cans black beans , drained (0g) 
• 1 lime , zested and juiced (0g) 
• ½ x 30g pack coriander , chopped (0g) 
• 1 clove of garlic, finely grated (0g) 
• ½ an avocado (0g) 
• 1 red or green chilli (add more if you like it really spicy) or use dried chilli flakes. (0g) 

Method 

1. Heat the oven to 200°C/180°C fan/gas 6 and line a large baking tray with baking parchment. 

2. Heat the oil in a small pan and fry the onion and pepper for 5 mins until softened. Meanwhile, mix the flour, spices and baking powder in a bowl. Add the onions, pepper, corn and 2 of the eggs, then mix together well. 

3. Spoon 8 mounds of the mixture onto the baking tray, well spaced apart, then flatten slightly with the back of the spoon. Bake for 20 mins until set and golden. 

4. Meanwhile, mix together the salsa ingredients and season with salt and pepper. 

5. Serve with the hot fritters and a side salad 

Each fritter = 10g carbs 

Salsa is carb free 

*NB This recipe contains both sweetcorn and black beans. We wouldn’t normally carb count these foods but please check your blood glucose to see if it has risen as you may need to give some insulin to correct and if you eat this in the future. 

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Gnocci

Gnocchi (pronounced ‘knocky’) are little Italian dumplings, typically made with a base of potato and flour. You can find them in the shops but homemade gnocchi are really easy to make and are much lighter to eat. They can be served with a simple herby butter or tomato sauces, pesto or bolognaise sauce. 

Ingredients (serves 4): 

• 1 kg floury potatoes , such as Maris Piper, King Edward (150g) 
• 100 g flour (gluten free can be used if patient has coeliac disease) (80g) 
• Whole nutmeg, for grating or ½ teaspoon ground nutmeg. 

 

Method: 

1) Use potatoes of a fairly even size, as you’re going to cook them whole. Cook in a large pan of boiling water for 20 to 25 minutes, or until tender. 

2) Drain and leave until cool enough to handle, then remove the skins. Mash the potatoes 

3) Sprinkle over the flour, finely grate over half the nutmeg, season well with sea salt and black pepper, then scrunch and push the mixture together with clean hands. Depending on the potatoes, you may need to add a little more flour – use your common sense. 4) Knead on a flour-dusted surface for a few minutes until pliable, then divide into 4 equal pieces and roll each into a sausage about 2cm thick. Slice into 3cm lengths – this is your basic gnocchi. 

5) Press each gnocchi with the back of a fork or a fine grater to add grooves, which will help your sauce to stick, or simply roll into balls. 6) Cook the gnocchi 2 portions at a time, as it’s so quick, and it also means they’re less likely to break up. Cook in a pan of boiling water for 2 to 3 minutes – as soon as they come up to the surface they are ready. 

7) Remove with a slotted spoon and mix with your choice of sauce. Add cheese to taste. (carb count if using a jar of tomato sauce) 

Carbs for whole portion 150+80 = 230g 

Carbs per portion = 230g ÷ 4 = 57.5g carbs per portion 

You could do the potatoes and store in the fridge beforehand. Or make ahead and store in the fridge then you can just put them in the boiling water when you want to eat them. 

You can buy these in the chilled section but homemade ones taste better and are cheaper. They are very filling!! I have tried making these, it’s not very tricky.

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Basic Risotto

This recipe will be good to make if you want a rice dish but are struggling to find normal rice due to the current problem of stockpiling!! It can be made with the usual risotto (Arborio) rice, but if you cannot get that, normal pudding rice will work or you could try pearl barley too. If you have coeliac disease, do not use pearl barley as it contains gluten. 

Ingredients (serves 4): 

• 1 litre vegetable stock (0g) 
• 50g butter or spread (0g) 
• 2 tablespoons olive or vegetable oil (0g) 
• 1 onion, finely chopped (0g) 
• 1 garlic clove, finely chopped (0g) 
• 300g risotto (Arborio) rice, pudding rice or pearl barley (240g) 
• Sea salt and freshly ground black pepper 

 

Method: 

1. Make up the stock (1 stock cube to 1 litre of water). 

2. Heat the butter and 1 tablespoon oil in a large saucepan over a medium heat. Add the onion, garlic and sweat gently for about 10 minutes, until the onion is soft. 

3. Stir the rice or barley through the softened onions and cook gently for a minute or two. 

4. Now start adding the stock, about a quarter at a time, stirring often and letting each addition be absorbed before you add the next. Cook until the rice/barley is tender with a hint of bite still in the grains. 

5. Stir through whatever flavour you chose, some ideas are highlighted below: 

 

Carbs per portion 240g ÷ 4 = 60g 

Roasted butternut squash and feta – peel and chop the squash. Halve and scoop out the seeds. Chop into chunks, rub a little vegetable or olive oil and roast until tender. Stir through the risotto and crumble feta to serve. (carb count the butternut squash – 130g portion roast squash = 10g carbs) 

Mushroom – chop your mushrooms (200g) and fry with garlic. Stir through the risotto and grate cheese to finish (cheddar, or parmesan are fine) (no extra carbs) 

Leek and kale – 1 leek and 300g kale. Wash the kale and remove the central hard central stalk. Steam gently until bright green. Wash the leek and chop into discs. Fry gently until soft and golden at the edges. Stir the leeks and kale through the risotto. Finish with feta, cheddar or parmesan cheese (no extra carbs) 

Brocolli and pea – Steam 200g frozen peas and 1 head of brocolli. Once cooked, stir through the risotto.

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Butternut Squash Soup

 Ingredients: 

• 1 butternut squash, about 1kg, peeled and deseeded 
• 1 tablespoon veg oil 
• 1 onion, diced 
• 1 carrot, peeled and chopped 
• 1 stick of celery 
• 3 garlic clove, thinly sliced 
• 850ml hot vegetable stock 
• 1 chilli/1 teaspoon chilli powder (optional) 

 

Method: 

1. Heat oven to 200°C/180°C fan/gas 6. 

2. Cut 1 peeled and deseeded butternut squash into large cubes, about 4cm/1½in across, then toss in a large roasting tin with 1 tablespoon of the oil. 

3. Roast for 30 mins, turning once during cooking, until golden and soft. 

4. While the butternut squash cooks, chop the onion, carrot, celery, garlic and chilli (if using). Heat the remaining 1 tablespoon olive oil in a large saucepan, then add the onion, the garlic and the chilli if using. 

5. Cook the onion, carrot, celery and garlic for 5-10 mins, stirring so the vegetables do not catch on the bottom of the pan, then add the roasted squash and the vegetable stock. Simmer for about 15 mins. Blend until smooth 

6. Can add a spoon of low fat plain yoghurt to make it more creamy if you like 

As this is vegetable soup, it’s carb free but monitor blood glucose 2 hours after 

Variations: 

Can also add more carrots or roasted red peppers or red lentils. Try adding curry powder instead of chilli. Can also add Thai spices and a can of low fat coconut milk for a Thai flavour. (reduce stock to 500ml if you use this method) 

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Lettuce, Pea and Mint Soup

Ingredients: 

• 1 large round lettuce (about 400g) 
• 1 tablespoon vegetable oil 
• 1 small onion, finely chopped 
• 500g frozen peas 
• 1 litre chicken or vegetable stock 
• 1 clove of garlic 
• 3 sprigs of mint 
• Salt and pepper 
• 1 dessert spoon plain yoghurt, quark or crème fraiche (optional) ​​​​​​

Method: 

1. Separate the lettuce leaves and stalks and wash thoroughly. 
2. Heat the oil in a deep saucepan over a low to moderate heat, then soften the onions and garlic without colouring them. 
3. When they are tender but have yet to colour, chop the lettuce up a bit and stir it in. 
4. When it has wilted, tip in the peas, stock and mint leaves and bring to the boil. 
5. Turn the heat down, season with salt and black pepper and simmer for 7-10 minutes. Remove the pan from the heat and blend the soup in a liquidiser or using a stick blender 
6. Check the seasoning, add the crème fraiche if using then serve hot. 
7. Serve with crusty bread 

The soup is carb free, just carb count the bread you are serving with it 

This soup will freeze if batch cooking 

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Gnudi

Gnudi (pronounced noodi!) are gnocchi-like dumplings made with ricotta cheese. I have added some flour here to help bind the dough which will help if you have never made them before. If you want a carb free version, see the alternative method under the main recipe. 

Ingredients (serves 4): 

• 500g ricotta cheese (0g) 
• 50g parmesan cheese (0g) 
• 100g plain flour (can use gluten free flour if patient has coeliac 
• disease) (81g) 
• ½ teaspoon nutmeg, grated or ground 

Method: 

1. Tip the ricotta into a sieve and allow the cheese to drain for 30 mins 
2. Sieve the flour into a bowl 
3. If you are using nutmeg 
4. Tip the ricotta into a sieve and allow the cheese to drain for 30 mins 
5. Grate the parmesan, add to the flour 
6. Once the ricotta has drained, tip in with the flour. Mix until you have a dough 
7. Flour your work surface 
8. Divide the dough into 4. Roll each one into a long sausage shape (about 2cm diameter tube) 
9. Cut into 3cm lengths and transfer to a tray. Chill in the fridge for 1 hour 
10. Bring a large pan on water to the boil. Tip half of your gnudi in the water. As soon as they rise to the top, they are ready. Scoop out with a large slotted spoon and drain in a colander. Repeat with the other half of your gnudi. They should cook in 1-2 minutes. 

Each portion has 20g carbs 

Serve with a herby butter or rich tomato sauce or pesto as with gnocchi. 

Carb Free alternative: 

• Use double the amount of ricotta cheese 
• 200g fine semolina/cornmeal( for gluten free) – this is just to roll the gnudi in to prevent them from sticking – it should not affect the carb content but check your blood glucose 2hrs after eating 
• Instead of rolling this into a sausage, use a teaspoon to break off a small ball and roll in the palms of your hand. Keeping your hands wet for this is much less messy than using flour to stop the dough sticking to your hands 
• Once you have a small ball, roll in the semolina/cornmeal 
• Chill for as long as you can before cooking – may be good to make in the morning if you are cooking for your evening meal. 

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Smoky spiced veggie rice

(serves 6)

Try this vegan take on a jambalaya, full of fiery and smoky flavours and bursting with vegetables. It’s healthy but big on flavour and a one pot dish.

Don’t let the long list of ingredients in this recipe put you off. Most of the list is from the spices which, once you have bought them, can be used for other recipes. However, if you do not want to buy smoked paprika or chipotle paste (all available in the big supermarkets, Aldi, I’m not sure), just try the recipe with Cajun seasoning or try other spices that you may like, eg curry powder. You could also use other vegetables, beans or chickpeas of you prefer. The cashew nuts and the spring onions are garnish which will add great crunch and flavour but can be optional.

Pulses and vegetables usually do not make BG rise too much due to their protein and fibre content but it’s is always good practice to check your blood glucose 2 hours after eating when trying a new recipe.

Ingredients (carbs shown in bold)

• 25g cashews (0g)
• 4 tablespoons olive oil (0g)
• 1 corn on the cob (0g)
• 250g small carrots, halved and quartered lengthways (0g) 
• 2 red onions, finely chopped (0g) 
• 2 celery sticks, finely chopped (0g) 
• 2 large red peppers, finely sliced (0g)
• 3 garlic cloves (0g)
• 2 tablespoons Cajun seasoning (0g)
• 1 tablespoon smoked paprika (0g)
• 1 teaspoon chipotle paste (if you cannot get that, just use an extra teaspoon of smoked paprika) (0g)
• 2 tablespoons tomato puree (0g)
• 200g cherry tomatoes, halved (0g)
• 400g can kidney beans, drained and rinsed (0g)
• 1 can chopped tomatoes (0g)
• 300g long grain rice, washed (39g carbs per 125g portion when cooked*)
• 400ml vegetable or vegan stock (0g)
• 2 spring onions, finely sliced (0g)

Carbs per portion = 39g. 50g raw rice = 125g cooked rice. Carbs shown are based on cooked rice

Method:

1. Dry-fry the cashews in a large saucepan over a medium heat until golden brown. Remove from the heat, leave to cool, then roughly chop. Heat 1 tbsp oil in the same pan over a high heat, then fry the corn on each side for 20 seconds to char. Remove from the pan, set aside, then tip in the carrots and fry for 5 mins. Remove from the pan and set aside.
2. Heat the rest of the oil in the same pan over a medium heat and fry the onions and celery for 10 mins until soft and slightly coloured. Tip in the peppers and garlic, then fry for another 5 mins before adding the Cajun seasoning, smoked paprika, chipotle paste and tomato purée. Fry for 1 min until the spices are fragrant, then add the cherry tomatoes and fry for another 2 mins.
3. Stir in the kidney beans, canned tomatoes, rice, stock, then stir until everything is combined. Bring to the boil, then cover with a lid and simmer with a lid on for 35-40 mins on a medium-low heat, stirring halfway through, until the rice is cooked and liquid absorbed.
4. Slice the corn off the cob and mix it through the rice along with the carrots. Season and garnish with the spring onions and cashews.

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Beans and Pulse Recipes

Meals to increase fruit and vegetable intake

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 muffins (makes 10)

Savoury Carrot and Courgette Muffins

Falafel

Dips

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:

Spiced biscuits

Cardamom cookies

Chocolate traybake/cupcakes

No added sugar banana bread

Lemon and blueberry cake/cupcakes

Orange and cardamom cake

Cinnamon apple pecan pudding

Sugar free vanilla nut gelato

Baked vanilla cheesecake

Chocolate brownies

Chocolate avocado mousse

 

Festive treats:

Yule Log

Chocolate Orange Trifle

Nuts

• Brazil nuts – 25g = 0.8g carbs

• Walnuts – 50g = 3.5g carbs

• Hazelnuts – 25g = 1.8g carbs

• Almonds – 25g = 2.4g carbs

• Pecan nuts – 25g = 1.4g

• Peanuts - 30g = 1.7g carbs

• NB cashews – 25g – 6.3g carbs

• NB Pistachio nuts – 25g = 5g carbs

Cheeses

• 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

Cauliflower rice

Cloud bread

Aubergine melts

Aubergine Parmigiana

Huevos Rancheros

Pizza with Cauliflower base

Meal ideas:

• Gluten-free overnight oats
• Omelette/frittata/egg muffins
• Salads – green and leafy, spicy bean, rice, potato, GF pasta 
• Potato tortilla 
• Rice noodle salads 
• Rice balls 
• Soups 
• Falafel 
• Rice cakes/gluten-free oat cakes 
• Dhals/curries 
• Ratatouille and parmesan bake 
• Gluten-free pasta bake or other pasta dishes 
• Stir Fries 
• Gluten Free flatbread/wrap pizzas 
• Casseroles with potatoes, rice, polenta or quinoa 
• Lasagne with aubergine or courgette instead of pasta 
• Creamy Polenta and mushroom ragout 
• Polenta chips 
• Use polenta or fine cornmeal as a coating for chicken and fish 

Look on BBC Good Food for loads of gluten free ideas. You will need to carb count them but contact the Diabetes Team if you need help with that. 

Pizza with Cauliflower base 

Ingredients: 

• 1 cauliflower (0g) 
• 100g ground almonds (0g) 
• 2 eggs, beaten (0g) 
• 1 tablespoon dried mixed herbs/oregano (0g) 

Method: 

1. Heat oven to 180°C 
2. Remove the leaves from the cauliflower and trim the stalk end, then cut into chunks. 
3. Blitz half the cauliflower in a food processor until finely chopped, like rice. Transfer to a bowl and repeat with the remaining half. 
4. Tip all the cauliflower in a bowl, cover with cling film and microwave on ‘high’ for 5-6 mins until softened. 
5. Tip onto a clean tea towel and leave to cool a little. 
6. Once cool enough to handle, scrunch up the tea towel and squeeze as much liquid as you can out of the cauliflower, then transfer to a clean bowl. 
7. Stir in the ground almonds, egg, oregano and plenty of seasoning. 
8. Line a baking tray with baking parchment and grease with oil. 
9. Mound the cauliflower mix into the centre of the tray, then use a spoon and your hands to spread out into a 30cm round. Make it a little thicker at the edges to create a ‘crust’. 
10. Bake for 15-18 mins until golden brown and starting to crisp a little at the edges. 

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Easy flat breads

 

Flatbreads are easier to make than traditional bread and a good way to build your breadmaking confidence! They are incredibly versatile and the ideal partner to everything from hummus to a salad. They are also ideal for wrapping burgers, sausages, kebabs, koftas and other barbecued meat or veg, and of course, for mopping up a good wet curry or stew! 

Gluten free flour can also be used for this recipe. 

Ingredients (makes 8): 

• 250g plain flour/gluten free plain flour(200g) 
• ½ teaspoon fine sea salt 
• 1 tablespoon rapeseed, olive or sunflower oil 
• 150ml water 

Method: 

1. Sift the flour into a large bowl and add the salt. 
2. Add the oil to 150ml warm water, then pour this liquid into the flour in a thin stream, stirring well with a wooden spoon or your hands to form a slightly sticky dough. 
3. Turn the dough out on to a lightly floured work surface and knead for about 5 minutes, until it feels smooth and plump, sprinkling on a little more flour only if the dough feels very sticky. 
4. Cover the ball of dough with the upturned mixing bowl and let it rest for at least 15 minutes. 
5. When you’re ready to cook and eat the flatbreads, roll the dough into a sausage shape and divide it into 8 pieces (about 52g per piece). 
6. Roll each piece into a ball. Flour the work surface and rolling pin, then roll out each ball of dough into a round 2–3mm thick, using plenty of flour as the dough is liable to stick. 
7. Place a heavy-based non-stick frying pan – or a cast-iron griddle – over a high heat and when it’s good and hot, turn the heat down a bit. Have ready a plate lined with a clean tea towel so you can put your cooked flatbreads on it to keep them warm and soft. 
8. Shake off any excess flour and carefully lay a flatbread in the hot pan. Let it sit for a minute or two, until the dough looks ‘set’ on top and is starting to lift away from the pan. Look at the underside and, if you can see dark brown patches forming, flip it over with a spatula or tongs. Cook the second side for 30–45 seconds. Wrap the cooked flatbread in the tea towel while you cook the others. If the flatbreads are colouring too quickly, lower the heat a bit. 
9. Serve the flatbreads while still soft and warm. Once cold, they won’t be quite the same. But they can be recycled by tearing them into pieces, brushing with a little oil, then crisping them up in a hot oven (at 220°C/Gas Mark 7) to make dipping chips, or flat croûtons for soups and salads. 

Carbs per flatbread = 200g ÷ 8 = 25g 

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Cloud Bread 

Ingredients (serves 8): 

• 4 eggs, separated (0g) 
• 50g cream cheese (0g) 
• ¼ teaspoon cream of tartar (0g) 
• ½ teaspoon dried herbs (optional) (0g) 
• Oil for greasing (0g) 

Method: 

1. Heat oven to 150°C/130°C fan/gas 2 and line 2 large baking sheets with baking paper, then grease well with butter or oil. 
2. In a large bowl and using electric beaters, whisk the egg whites together until stiff peaks form. You should be able to carefully turn the bowl upside down without it falling out. 
3. In another bowl, put the egg yolks, cream cheese and cream of tartar then whisk together (no need to wash the beaters first) until smooth, pale and frothy. Next, fold the egg whites, a spoonful at a time into the yolk mixture, be as gentle as you can with this so you don’t knock out too much of the air and finally fold in the nigella seeds and season with salt and pepper. 
4. Carefully dollop the mixture onto the prepared baking sheets, if the mixture is a little runny when you get to the bottom of the bowl don’t use the last few spoonfuls – only use the really fluffy mix on the top. Bake for 20 mins or until lightly golden and craggy on top. Allow to cool for a few moments before carefully removing from the paper with a palette knife. 

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Carb free Brown bread 

Ingredients (20 slices): 

• 100g cornflour (92g) 
• 300g gluten-free brown bread flour (222g) 
• 7g sachet easy-bake dried yeast (0g) 
• 1 tablespoon caster sugar (15g) 
• 450ml milk, tepid (22.5g) 
• 2 tablespoon sunflower oil, plus extra for greasing (0g) 
• 1 tablespoon white wine vinegar (0g) 
• 100g mixed seed (eg linseeds, hemp seeds, pumpkin seeds and sesame seeds) (0g) 
• 50g walnut, roughly chopped (0g) 

Method 

1. Mix the flours, yeast, sugar and 1½ tsp salt in a large bowl. Mix together the milk, oil and vinegar in a separate bowl, then add to the dry ingredients and mix until a soft dough comes together. Cover loosely with oiled cling film and leave to rise in a warm place for 1 hr. 
2. Knead in most of the seeds and walnuts. Shape into a large round – oiled hands will help. Roll the round in the remaining seeds and nuts, then lift onto a baking tray. Loosely cover again with oiled cling film and leave for 1 hr more. 
3. Heat oven to 220°C/200°C fan/gas 7. Bake the bread for 15 mins, then reduce oven to 190°C/170°C fan/gas 5 and continue baking for 30 mins until the loaf sounds hollow when tapped on the base. Leave on a wire rack to cool, wrapped in a clean tea towel – this will help to keep the loaf soft. 

 

Total carbs for the loaf = 92 + 222 + 15 + 22.5 = 351.5g 

Carbs per slice 351.5 ÷ 20 = 17.6g = 18g carbs per slice 

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Sun dried tomato bread 

Ingredients: 

• 200g gluten-free white flour (160g) 
• 1 teaspoon salt (0g) 
• 3 teaspoon baking powder (0g) 
• 284ml buttermilk (or same amount of whole milk with a squeeze of lemon juice) (13g) 
• 3 eggs (0g) 
• 1 teaspoon tomato purée (0g) 
• 2 tablespoon olive oil (0g) 
• 50g sundried tomatoes in oil (about 6-8), coarsely chopped (4g) 
• 25g grated parmesan (or vegetarian version) (0g) 

Method: 

1. Heat oven to 180°C/fan 160°C/gas 4. Mix the flour, salt and baking powder in a large bowl. In a separate bowl, whisk together the buttermilk, eggs, tomato purée and oil. Fold the wet ingredients into the dry, then add the sundried tomatoes and half the Parmesan. 
2. Grease a 900g loaf tin and pour in the mixture. Sprinkle the remaining Parmesan on top and bake for 50-60 mins until a skewer inserted into the middle comes out clean. Turn out onto a wire rack to cool. 

Total carbs for the loaf = 160 + 13 + 4 = 177g 

(15 slices) Carbs per slice 177 ÷ 15 = 11.8g = 12g carbs per slice 

(12 slices) Carbs per slice 177 ÷ 12 = 14.75 = 15g carbs per slice 

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Quinoa 

Ingredients: (serves 4) 

• 1 tablespoon olive oil (0g) 
• 1 teaspoon ground coriander (0g) 
• ½ teaspoon of any one or more spices, eg turmeric, coriander powder, curry powder, cumin, paprika etc 
• 120g quinoa, rinsed (73g carbs when cooked) 

Method: 

1. Heat the oil in a large pan. Add the spices, then fry gently for a min or so until fragrant – do not have the heat too high or the spices will burn and taste bitter. Add the quinoa, then fry for a further min until you can hear gentle popping sounds. Stir in 600ml boiling water, then gently simmer for 10-15 mins until the water has evaporated and the quinoa grains have a white ‘halo’ around them. Allow to cool slightly 
2. Stir through other ingredients, eg salad veg, roast veg, broccoli, chicken, meat, tofu, fish, prawns, chickpeas, lentil, other beans herbs, feta, halloumi etc for a tasty one pot dish (all these ingredients are carb free) 

Total Carbs = 73g Per portion 73 ÷ 4 = 18.2g = 18g 

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Yorkshire puddings 

Ingredients: 

• 140g gluten-free plain flour (112g) 
• 50g cornflour (46g) 
• 3 eggs (0g) 
• 175ml semi-skimmed milk (8.75g) 
• sunflower oil, for drizzling (0g) 

Method: 

1. Make up the batter mix. Tip the flours into a bowl with ½ teaspoon salt, make a well in the middle and crack the eggs into it. Whisk it together, then slowly add the milk, whisking all the time until lump-free. Leave to stand until you are ready to cook. 
2. Heat oven to 230°C/210°C fan/gas 8. Drizzle a little oil evenly into two 12-hole non-stick muffin tins and put into the oven to heat through. 
3. Pour the batter into a jug, then remove the hot tins from the oven. Carefully and evenly pour the batter into the holes. Put the tins back in the oven and leave undisturbed for 20-25 mins until the puddings have puffed up and browned. Serve immediately. 

Total Carbs = 112 + 46 + 8.75g = 166.75g 

Per Yorkshire pudding = 166.75 ÷ 12 = 13.89g = 14g carbs 

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Gluten free flatbread (serves 8) 

• 400g gluten-free self-raising flour, plus extra for dusting (320g) 
• 1 tbsp cumin seeds, toasted (0g) 
• 300ml natural yogurt (24g) 

Method: 

1. Heat the grill to medium and dust a baking sheet with a little flour. Mix the flour and cumin seeds in a bowl, then season. Stir in the yogurt and 100ml water, then mix well to form a soft dough. 
2. Divide the dough into 8 equal pieces, then shape into circles or ovals about ½cm thick. Dust lightly with a little flour. Grill on the baking sheet for 3-5 mins on each side until golden and puffed. Serve warm. 

Total Carbs = 320 + 24 = 344 

Per flatbread = 344 ÷ 8 = 43g carbs 

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Cornbread 

Ingredients: 

• 125g cornmeal or fine polenta (84g) 
• 125g gluten free plain flour (100g) 
• 25g butter or spread (0g) 
• 2 teaspoons baking powder (0g) 
• ½ teaspoon bicarbonate of soda (0g) 
• ½ teaspoon salt (0g) 
• 150g buttermilk (or plain, wholemilk yoghurt) (12g) 
• 150g milk (12g) 
• 2 eggs (0g) 

Method: 

1. Grease a square or round shallow cake tin. 
2. In a large bowl, mix together the cornmeal, flour, baking powder, salt and bicarbonate of soda. Make a well in the middle. 
3. Whisk together the eggs, buttermilk or yoghurt, milk and melted butter. Pour into the well in the dry ingredients and stir until everything is just combined. 
4. Don’t overmix; a few lumps in the batter are fine. You need to get it into the oven as quickly as possible once the bicarbonate of soda and buttermilk start reacting. 
5. Pour the batter into the baking tin and place in an oven preheated to 220°C/Gas Mark 7. Bake for about 20 minutes, until the cornbread is golden and has shrunk slightly from the sides of the tin.
6. Place the tin on a wire rack to cool for a few minutes before cutting the bread into squares. Serve warm 

VARIATIONS 

Cornbread lends itself to customisation. You might want to try adding fried bacon bits, fried diced chorizo, chopped olives, mushrooms (fried with a little garlic and well seasoned), and chopped herbs, such as coriander and chives. (all carb free additions) 

Cheddar, chilli, sweetcorn and spring onion cornbread Gently sweat 6 sliced spring onions and ¼–1 deseeded and finely chopped green or red chilli in a tablespoon of rapeseed or olive oil until soft but not coloured. Combine with 50g cooked sweetcorn (fresh or tinned). Make the cornbread as above, stirring 50g grated strong Cheddar cheese into the dry ingredients and adding the sweetcorn mixture with the wet ingredients. 

Total Carbs = 84 + 100 + 12 + 12 = 208g 

Per portion = 208 ÷ 15 = 13.89g = 13.8g = 14g carbs