Granola

Ingredients 

  • 50g soft ready-to-eat dried apricots (21.5g) 
  • ½ tablespoon rapeseed oil (0g) 
  • 3 large eggs , whites only (0g) 
  • 200g porridge oats (142g) 
  • 1 tablespoon cinnamon (0g) 
  • 1 tablespoon vanilla extract (0g) 
  • 25g unsweetened desiccated coconut (0g) 
  • 25g flaked almonds (0g) 
  • 25g pumpkin seeds (0g) 

Method 

  1. Heat oven to 180°C/160°C fan/gas 4 and line a large baking tray with baking parchment. 
  2. Tip the apricots, oil and egg whites into a bowl then blitz with a hand blender until very smooth. Stir in the oats, cinnamon and vanilla extract, then fold through the desiccated coconut, almonds and pumpkin seeds. 
  3. Pinch clusters of the mixture together to create texture in the granola, then scatter over the lined baking tray in a single layer. Bake for 15 mins, then toss (turning the larger pieces) and bake for a further 10 mins until golden and crunchy. 
  4. Cool the granola completely on the tray, then pack into a large airtight jar or container. 
  5. Can use to top yoghurt and fruit at breakfast time (remember to add on). 

Total carbs in recipe = 21.5 + 142 = 163.5g. 

Recipe has 10 x 16g servings (approx. 1 tablespoon) 

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. 

Chickpea Salad Pot

Ingredients: 

  • 200g chickpeas , drained and rinsed (0g) 
  • 40g fat-free Greek yogurt (2.5g) 
  • ½ lemon, juiced (0g) 
  • 20g korma curry paste (3g) 
  • ½ carrot , julienned or grated (0g) 
  • 70g red cabbage, shredded (0g) 
  • 50g baby spinach, shredded (0g) 
  • 40g mango, finely diced (5.5g) 
  • ½ teaspoon nigella seeds (0g) 
  •  ½ small red chilli, finely sliced (deseeded if you want less heat) (0g) 

Method 

  1. Combine the chickpeas, yogurt, lemon and korma paste in a bowl, then toss with the carrot, cabbage, spinach and mango. Tip into your lunchbox or an airtight container and scatter with the nigella seeds and red chilli. 

Total carbs in recipe = 2.5 + 3 + 5.5 = 11g 

*NB This recipe contains a large portion of chickpeas. We wouldn’t normally carb count these chickpeas 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 meal in the future. 

Falafel and Caulifower Rice

Ingredients 

  • 400g can chickpeas , drained (or 85g dried chickpeas soaked in 500ml cold water overnight, then drained) (0g) 
  • 1 teaspoon ground cumin (0g) 
  • 1 teaspoon ground coriander (0g) 
  • ¼ teaspoon cayenne pepper (0g) 
  • ½ small red onion, quartered (0g) 
  • 1 garlic clove (0g) 
  • 1 tablespoon sesame seeds (0g) 
  • ½ teaspoon baking powder (gluten free fine) (0g) 
  • small pack parsley, separate leaves and chop (0g) 
  • 1 tablespoon olive oil (0g) 
  • ½ small cauliflower, cut into florets (0g) 
  • ½ small pack mint, leaves chopped (0g) 
  • 1 lemon, juiced and ½ zested (0g) 
  • 200g frozen peas (0g) 
  • ½ medium, ripe avocado (0g) 
  • 30g feta (0g) 
  • 2 handfuls rocket (0g) 

Method 

  1. Heat oven to 200°C/180°C fan/gas 6. Line a baking sheet with baking parchment. Tip the chickpeas, ½ tsp ground cumin, ½ tsp ground coriander, cayenne pepper, red onion, garlic, sesame seeds, baking powder, parsley stalks and ½ tablespoon water into a food processor. Blitz until everything is combined but not mushy – you want the falafel to have some texture, rather than being like hummus. Season to taste, then roll into 18 even-sized balls. Flatten each ball into a disc shape and put them on the baking sheet (the more surface area the crisper they will become). Brush them with ½ tablespoon oil. Bake for 20 mins, turning halfway, until golden and crisp. 
  2. Meanwhile, clean the food processor. Briefly pulse the cauliflower until you have a couscous consistency. Mix the cauliflower with the remaining ground spices, olive oil and seasoning. Tip onto a baking tray and roast for 10-12 mins, stirring occasionally, until slightly toasted. Once cool, mix through the chopped parsley, mint and a squeeze of lemon juice. Season to taste. 
  3. Put the frozen peas in a microwavable bowl, cover and cook on high for 2-3 mins. Drain off all the water, then roughly mash. Add the avocado and mash again to combine. Crumble in the feta, mix, then add the lemon zest and another squeeze of lemon juice, and seasoning to taste. 
  4. Toss the rocket leaves in a final squeeze of lemon juice, then serve with the falafel and cauliflower tabbouleh, rocket and the pea and avocado smash. 

Carb Free 

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 

Total carbs in recipe = 36g 

Carbs per serving – 36 ÷ 2 = 18g carbs 

Ratatouille

Ingredients 

  • 1 tablespoon rapeseed oil (0g) 
  • 2 onions, finely chopped (0g) 
  • 4 teaspoon balsamic vinegar (0g) 
  • 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) 
  • 1/3 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 

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 

Chilean Squash Stew (Porotos Granados)

Ingredients 

  • 2 tablespoons rapeseed or olive oil (0g) 
  • 1 medium onion, chopped (0g) 
  • 2 garlic cloves, chopped (0g) 
  • 1 teaspoon sweet smoked paprika (0g) 
  • A handful of oregano or marjoram, chopped 

(optional) (0g) 

  • 400g tin beans, such as cannellini or black beans, drained and rinsed (0g) 
  • 750g squash, such as butternut, Crown Prince or onion squash, peeled, deseeded and cut into 2cm chunks (50g) 
  • 1 bay leaf (0g) 
  • 1-litre vegetable stock (0g) 
  • 200g spinach, or shredded spring greens - or French beans, cut into 2cm pieces (0g) 
  • 200g frozen sweetcorn kernels (or kernels cut from 2 cobs of corn) (0g) 
  • Sea salt and freshly ground black pepper (0g) 

Method 

  1. Heat the oil in a large saucepan or casserole over a medium heat. Add the onion and garlic and sauté gently for about 10 minutes. Add the paprika and 1 tablespoon of the oregano. Cook for another minute. 
  2. Add the drained, rinsed beans, the squash, bay leaf and stock, and simmer until the squash is just tender, 10–15 minutes. Then add the greens or beans and corn kernels and simmer for a further 5 minutes. 
  3. To finish, season with salt and plenty of pepper. Stir in the remaining oregano if using, leave to settle for a couple of minutes, then serve. 

Total carbs in recipe = 50g 

Carbs per portion = 50 ÷ 4 = 13g 

Lentil Shepherd's Pie

Ingredients: 

For the potato topping 

  • 2 floury potatoes, such as King Edward or Maris Piper, peeled, chopped 
  • knob of butter or spread 
  • 1 turnip or ¼ swede 
  • 25ml milk 
  • 75g mature cheddar, grated 

For the lentil mixture: 

  • 1 tablespoon olive or vegetable oil 
  • ½ onion (red or white), roughly chopped 
  • 1 garlic clove, chopped 
  • 2 small carrots, peeled, chopped into small pieces 
  • 1 celery stalk, trimmed, chopped into small pieces 
  • Large handful of frozen peas 
  • 400g can plum/chopped tomatoes 
  • splash Worcestershire sauce (optional) 
  • few drops Tabasco (optional) 
  • pinch smoked paprika (optional) 
  • 1 fresh bay leaf 
  • 100ml vegetable stock 
  • 1 sprig fresh rosemary or 1 teaspoon dried mixed herbs 
  • small handful fresh flatleaf parsley, roughly chopped (optional) 
  • 400g canned Puy or green lentils 
  • sea salt and freshly ground black pepper 

Method: 

  • Preheat the oven to 200°C/400°F/Gas 6. 
  • For the potato topping, heat a pan of salted water, add the potatoes and turnip or swede and bring gently to the boil, then simmer until the potatoes are cooked through, about 15-20 minutes. Drain. Add some black pepper and a knob of butter/spread and a dash of milk and mash, leaving it fairly chunky. Set aside for later 
  • Meanwhile, for the lentil mixture, heat the oil in a large frying pan over a medium heat and gently fry the chopped onion, garlic, carrots and celery for 5-10 minutes, until softened. 
  • Add the remaining lentil mixture ingredients except for the lentils and season to taste with salt and freshly ground black pepper. Bring to the boil then reduce the heat and simmer for 10 minutes until the vegetables are tender and the sauce has reduced. Stir the lentils into the tomato sauce. 
  • Spoon the lentil mixture into a medium pie dish and top with the potatoes. Scatter over the cheese. Place the dish onto a baking sheet and bake the pie for 25-30 minutes, or until the potato and cheese is golden-brown. 

Use the Shepherd’s pie in your carbs and cals book to carb count. 

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