The number of diabetes cases in the UK has increased by 75% over the past decade, GPs are now reporting 3.6 million patients aged 17 and above on their records. Type 1 diabetes is when the body’s immune system attacks and destroys the cells that produce insulin. Type 2 diabetes is largely brought on by lifestyle and results in the body not producing enough insulin, or not reacting to insulin. Type 2 diabetes is far more common than Type 1. In the UK, around 90% of all adults with diabetes have Type 2.
Maintaining a healthy diet is especially important when diagnosed with diabetes. A healthy diet does not need to be boring and we hope the following delicious–but low-carb, low-sugar–recipes prove just that!
Breakfast
Prep Time: 5 minutes
Cook Time: 11 minutes
What you’ll need:
- Cooking spray
- 1 green bell pepper, chopped
- 1 (8-ounce) package presliced mushrooms
- 4 (1.3-ounce) frozen vegetable protein sausage patties, thawed and crumbled
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 1 cup egg substitute
- 1/4 cup fat-free half-and-half
- 1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese
Instructions:
- Preheat broiler.
- Place a 12-inch ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chopped bell pepper and mushrooms; sauté 3 minutes. Add sausage, salt, and pepper; reduce heat to medium-low, and cook 1 minute.
- Combine egg substitute and half-and-half; carefully pour over sausage mixture. Cover and cook 6 minutes. (Frittata will be slightly moist on top.) Sprinkle with cheese.
- Broil 1 to 2 minutes or until cheese melts. Cut into 8 wedges.
Prep time: 5 minutes
What you’ll need:
- 1 (24-ounce) jar refrigerated red grapefruit sections (about 2 cups)
- 1 cup sliced banana (about 1)
- 1 tablespoon fresh chopped mint
- 1 tablespoon honey
Instructions
- Drain grapefruit sections, reserving 1/4 cup juice.
- Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately, or cover and chill.
Lunch
Prep Time: 10 minutes
Cook Time: 10 minutes
What you’ll need:
- 1 Tablespoon olive oil
- 1 cup frozen chopped onion
- 2 cups sliced zucchini
- 1/2 cup sliced celery
- 2 teaspoons minced garlic
- 1 cup low-sodium vegetable broth
- 1 cup water
- 3/4 cup canned, no-salt-added navy or great northern beans, rinsed and drained
- 1 cup canned, low-sodium, no-sugar-added whole tomatoes, drained
- 4 cups washed, ready-to-eat spinach
- 1/2teaspoon dried thyme
- 1/4 teaspoon freshly ground black pepper
- 1 ounce crumbled, reduced-fat feta cheese (about 3 tablespoons)
- 2 tablespoons coarsely chopped dry roasted, no-salt-added pistachios
- 2 slices low-sodium whole-grain bread
Instructions
- Heat oil in a large saucepan over medium-high heat. Add onion, zucchini, celery and garlic. Cook 2-3 minutes until vegetables soften.
- Add vegetable broth, water, beans, and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 5 minutes.
- Add the spinach and thyme. Cook until the spinach is wilted, about 1 minute. Add pepper. Ladle into 2 bowls and sprinkle feta cheese and pistachio nuts on top.
Prep Time: 4 minutes
Cook Time: 10 minutes
What you’ll need:
- 2 cups halved grape tomatoes
- 2 tablespoons capers, drained
- 2 tablespoons fresh lemon juice (about 1 lemon)
- 2 teaspoons olive oil
- 1 1/2 teaspoons dried or 1 tablespoon chopped fresh basil
- 1/4 teaspoon salt
- 1/8 teaspoon crushed red pepper (optional)
- 4 (6-ounce) snapper or grouper fillets (about 3/4 inch thick)
- Cooking spray
- 1 teaspoon paprika
- 2 tablespoons chopped fresh parsley
- 1 lemon, cut into 4 wedges
Instructions:
- Preheat oven to 450º.
- Combine first 6 ingredients and crushed red pepper, if desired; set aside.
- Place snapper on a broiler pan lined with aluminum foil; coat foil with cooking spray. Sprinkle snapper with paprika; coat with cooking spray. Bake at 450º for 10 minutes.
- Top snapper with tomato mixture; bake 5 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley, and serve with lemon wedges.
Dinner
Prep Time: 15 minutes
Cook Time: 15 minutes
What you’ll need:
- 1/2 teaspoon sesame oil
- 1 tablespoon canola oil
- 2 tablespoons chile paste
- 2 cloves garlic, chopped
- 4 skinless, boneless chicken breast halves – cut into 1 inch cubes
- 1/2 cup soy sauce
- 1 onion, sliced lengthwise into eighths
- 1/2 medium head cabbage, coarsely chopped
- 2 carrots, coarsely chopped
- 8 ounces soba noodles, cooked and drained
Instructions:
- In a large skillet combine sesame oil, canola oil and chili paste; stir-fry 30 seconds. Add garlic and stir fry an additional 30 seconds. Add chicken and 1/4 cup of the soy sauce and stir fry until chicken is no longer pink, about 5 minutes. Remove mixture from pan, set aside, and keep warm.
- In the emptied pan combine the onion, cabbage, and carrots. Stir-fry until cabbage begins to wilt, 2 to 3 minutes. Stir in the remaining soy sauce, cooked noodles, and the chicken mixture to pan and mix to blend. Serve and enjoy!
Dessert
Prep time: 4 minutes
Cook time: 2 minutes
What you’ll need:
- 1 large banana
- 1 egg, beaten
- 4 heaped tsp good-quality cocoa powder
- 6 tsp artificial sweetener
- 60g 0% fat Greek-style yogurt
- 1 tsp almond extract
- ⅓ tsp gluten-free baking powder
Instructions:
- Slice the banana and divide between 4 small coffee cups, to three quarters of the way up to the top.
- In a bowl, mix together the beaten egg, cocoa powder and sweetener.
- Add the yogurt and almond extract. Beat until smooth.
- Mix in the baking powder and divide the mixture evenly between the four cups.
- Microwave on full power (800W) for two minutes.