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

Veggie Sausage-Cheddar Frittata

Prep Time: 5 minutes

Cook Time: 11 minutes

What you’ll need:

1. Cooking spray
2. 1 green bell pepper, chopped
3. 1 (8-ounce) package presliced mushrooms
4. 4 (1.3-ounce) frozen vegetable protein sausage patties, thawed and crumbled
5. 1/8 teaspoon salt
6. 1/8 teaspoon freshly ground black pepper
7. 1 cup egg substitute
8. 1/4 cup fat-free half-and-half
9. 1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese

Instructions:

1. Preheat broiler.
2. 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.
3. 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.
4. Broil 1 to 2 minutes or until cheese melts. Cut into 8 wedges.

Honey grape fruit with banana

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

1. Drain grapefruit sections, reserving 1/4 cup juice.
2. Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately, or cover and chill.

Lunch

Greek Bean and Vegetable Soup

Prep Time: 10 minutes

Cook Time: 10 minutes 

What you’ll need: 

1. 1 Tablespoon olive oil
2. 1 cup frozen chopped onion
3. 2 cups sliced zucchini
4. 1/2 cup sliced celery
5. 2 teaspoons minced garlic
6. 1 cup low-sodium vegetable broth
7. 1 cup water
8. 3/4 cup canned, no-salt-added navy or great northern beans, rinsed and drained
9. 1 cup canned, low-sodium, no-sugar-added whole tomatoes, drained
10. 4 cups washed, ready-to-eat spinach
11. 1/2teaspoon dried thyme
12. 1/4 teaspoon freshly ground black pepper
13. 1 ounce crumbled, reduced-fat feta cheese (about 3 tablespoons)
14. 2 tablespoons coarsely chopped dry roasted, no-salt-added pistachios
15. 2 slices low-sodium whole-grain bread

Instructions

1. Heat oil in a large saucepan over medium-high heat. Add onion, zucchini, celery and garlic. Cook 2-3 minutes until vegetables soften.
2. 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.
3. 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.

Snapper with Tomato-Caper Topping

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:

1. Preheat oven to 450º.
2. Combine first 6 ingredients and crushed red pepper, if desired; set aside.
3. 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.
4. 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

Yakisoba Chicken

Prep Time: 15 minutes

Cook Time: 15 minutes

What you’ll need:

1. 1/2 teaspoon sesame oil
2. 1 tablespoon canola oil
3. 2 tablespoons chile paste
4. 2 cloves garlic, chopped
5. 4 skinless, boneless chicken breast halves – cut into 1 inch cubes
6. 1/2 cup soy sauce
7. 1 onion, sliced lengthwise into eighths
8. 1/2 medium head cabbage, coarsely chopped
9. 2 carrots, coarsely chopped
10. 8 ounces soba noodles, cooked and drained

Instructions:

1. 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.
2. 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

Chocolate, Banana, and Almond Cups

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:

1. Slice the banana and divide between 4 small coffee cups, to three quarters of the way up to the top.
2. In a bowl, mix together the beaten egg, cocoa powder and sweetener.
3. Add the yogurt and almond extract. Beat until smooth.
4. Mix in the baking powder and divide the mixture evenly between the four cups.
5. Microwave on full power (800W) for two minutes.