Breakfast eggs with avocado and black beans

Recipe taken from Balance Magazine, published by Diabetes.org

On the pulse – Pulses contain protein and fibre and, compared to other carb-containing foods, don’t give sharp rises to blood glucose levels. So if you have diabetes, there’s never ‘bean’ a better time to cook with them …

Serves: 2 Prep time: 10 mins Cook time: 15 mins

Per Serving 322g:

Carbs: 24.1g Cals: 375 Sugars: 5.1g Fat: 20.9g Sat Fat: 4.9g Salt: 0.22g
Protein: 17.3g Fibre: 10.2g

2.5 portions of fruit and veg

Ingredients:
1 large avocado
2 small eggs
1 tsp rapeseed oil
1/2 red chilli, deseeded and finely sliced
200g canned black beans in water
8 cherry tomatoes, roughly chopped
1/2 tsp chipotle paste
2 spring onions, finely sliced

Method:

  1. Preheat oven to 200C/Gas 6. Halve the avocado, remove the stone and scoop out 1 tablespoon of flesh from each half (reserve for another recipe).
  2. Sit each half in a ramekin to keep them upright. Crack an egg into each and bake for 12-15 mins until yolk is set.
  3. Heat the oil in a small non-stick frying pan. Add the chilli and cook until softened. Add the beans and their can juices, the tomatoes and chipotle paste. Cook gently for 5 mins until warmed through and the tomatoes are starting to soften.

Tip: If your eggs are a bit big, separate the yolks, pop a yolk into each avocado, stir the whites with a fork to break them up, and use to top up the dip in each avocado.

Asparagus Frittata

Recipe taken from Balance Magazine published by diabetes.org.

4-Ingredient Lunches – Simple, delicious meals you can throw together in minutes …

Asparagus Frittata

Per Serving 237g

Carbs: 3.2g Cals: 176 Sugars: 2.8g Fat: 9.8g Sat Fat: 2.8g Salt: 0.05g Protein: 17g Fibre: 3.5g

2 portions of oily fruit and veg

Serves: 2 Prep time: 4 mins Cook time: 7 mins

Ingredients:
1 cal oil spray
250g bunch fresh asparagus, cut into chunks and ends removed
1/2 bunch (60g) spring onion, finely chopped
3 medium eggs, beaten and seasoned with black pepper
1/2 medium bag (150g) fresh spinach leaves

Method:
1. Spray a small frying pan with the 1 cal oil and fry the spring onion and asparagus for a few minutes, over a medium heat, until softened.

2. Add the spinach and cook until it has wilted.

3. Pour the eggs into the pan, spread the asparagus through the mixture and cook until the edges are starting to brown.

4. Remove from the hob and place under a hot grill until browned.

Omelette Wrap with Satay Sauce

Recipe courtesy of Psychologies Magazine (April 2021) and taken from The Right Carb by Nicola Graimes.

This is a great alternative to a wheat tortilla. The right carbs come in the form of brown jasmine rice, with veg, peanut sauce and an onion pickle as a nutritious filling.

Serves : 4

Ingredients :

165g brown jasmine rice, rinsed
1 tblsp toasted sesame seeds
1 small red onion, thinly sliced
2 tblsp apple cider vinegar
100g red cabbage, shredded
2 carrots, cut into matchsticks
1/2 cucumber, deseeded and cut into ribbons
1 large handful coriander leaves
8 eggs
40g butter
Sea salt and black pepper

For the satay sauce
150g peanut butter
Juice of 1 lime
2 tsp light soya sauce
2 tsp toasted sesame oil, plus extra for the salad
5 cm piece fresh ginger, peeled and finely grated
1 large garlic clove, grated
1/2 tsp dried chilli flakes, plus extra to serve

  1. Cook the rice according to the packet instructions. Leave for 5 minutes, then stir in the sesame seeds.
  2. Meanwhile, put the onion in a bowl and pour over the vinegar. Set aside to pickle until ready to serve.
  3. Blend together all the ingredients for the satay sauce with 4 tablespoons of just-boiled water in a blender.
  4. Put the cabbage, carrots and cucumber in a bowl, drizzle over a little sesame oil, season with salt and pepper and toss until combined.
  5. To make the omelettes, beat 2 eggs in a bowl and season. Heat a quarter of the butter in a medium frying pan over a medium-low heat and add the beaten eggs. Tip the pan to coat the base with the eggs and cook for a minute or two until set. Keep the omelette warm, covered, in a low oven while you make the remaining three omelettes.
  6. To serve, top the omelettes with the rice and the vegetable salad. Spoon over the satay sauce and finish with the onion pickle, coriander and a sprinkling of chilli flakes.

Zingy Greens Tortilla

Recipe taken from the Lidl Easter brochure – April 2021.

Serves : 4; Preparation time : 10 mins; Cook time : 30 mins

Ingredients :

500g new potatoes, large ones, halved
1 tbsp olive oil
1 onion, finely sliced
1 garlic clove, finely sliced
200g baby spinach
8 eggs
Small bunch of mint, leaves picked and finely chopped
2 courgettes, peeled into ribbons
30g parmesan, finely grated
1 pot of red pepper hummus
100g mixed salad leaves
1/2 lemon, juice only
Salt and pepper

  1. Cook the potatoes in salted boiling water for 15 minutes, or until easily pierced with the tip of a knife. Drain, cool slightly, then chop into thick slices to add bulk to the tortilla.
  2. Heat the olive oil in an ovenproof, non-stick frying pan and fry the onion for 8 minutes. Add the garlic and cook for a further minute. Preheat the grill to high.
  3. Add the spinach to the pan and allow to wilt for a few minutes, stirring regularly. Beat the eggs in a jug and plenty of seasoning, stirring in most of the shredded mint for extra zing.
  4. Scatter the potato slices into the pan and pour over the eggs, swirling the pan so the mixture reaches the edges. Shred the courgettes into ribbons for bite and lay in the pan in loose swirls. Cook for a little longer, just 3-4 minutes, then sprinkle over the grated cheese and slide the pan under the grill for five minutes.
  5. Allow the tortilla to cool then spread the top with the red pepper houmous to bring a smokiness to the dish. Toss the salad leaves and remaining mint with the zesty lemon juice and some seasoning and scatter over to serve.

Iced Chocolate Parfaits

Recipe courtesy of Hello Magazine many years ago.

Use rubber muffin moulds as the parfaits will pop out easily.

Serves : 6

Iced Chocolate ParfaitsIngredients :
600g (1 lb 5oz) dark cooking chocolate, melted
3 egg yolks
9 tblsp caster sugar
3 egg whites
375ml (13 fl oz) double cream
Few drops of vanilla extract
250g (9oz) crème fraiche

To serve :
Chocolate sauce
Ice cream
Mint sprigs

 

Step One : Brush the inside of six non-stick large muffin moulds with a thin layer of melted chocolate and chill until set. Repeat twice more. If liked, a little melted white chocolate can be brushed alternately on the moulds with the first layer of dark chocolate.

Step Two : In a bowl, whisk the egg yolks with half the caster sugar until light and fluffy. In another bowl, whisk the egg whites until they are standing in stiff peaks. Whisk in the remaining sugar and then fold into the yolk mixture.

Step Three : Whip the cream, vanilla and crème fraiche together until stiff, and fold into the egg mixture. Pipe or spoon into the muffin moulds and freeze until firm.

Step Four : To serve, pop the frozen parfaits out of the moulds and serve with chocolate sauce, ice cream and mint sprigs.

Carrot and Poppy Seed Waffles

Recipe taken from The Good Stuff: Delicious recipes and tips for happier and healthier children by Lucinda Miller published in Psychologies Magazine February 2019.

Kids will love this healthy and tasty alternative to bland shop-bought waffles. Fussy eaters won’t spot the carrot and the poppy seeds boost calcium, iron and zinc levels.

carrot and poppy seed waffles

Ingredients:
200g porridge oats
1 tblsp Coconut sugar or light muscovado sugar
1 tsp baking powder
1 tblsp black or white poppy seeds
Pinch of fine sea salt
1 medium carrot, peeled and grated
200ml whole milk
120ml plain Greek yogurt
3 free-range eggs
Coconut or olive oil, for greasing the waffle maker

Makes : 5-6 waffles

Step One : Preheat the oven to 180oC (160oC fan), gas mark 4 and lightly grease the waffle maker with a little coconut or olive oil, using a piece of kitchen paper.

Step Two : Measure the oats into a food processor and blitz for about 1 minute, or until they reach a flour-like consistency.

Step Three : Transfer the oats to a large bowl and stir in the coconut, or muscovado sugar, baking powder, poppy seeds and salt, before adding the grated carrot, along with the milk and yogurt.

Step Four : Add one egg at a time, beating well after each addition until all the ingredients are combined.

Step Five : Turn your waffle maker to the highest setting and pour a ladleful of the mixture into the lower plate. Be careful not to overfill it or the mixture will pour out of the sides. Close the lid and let the waffle cook until it is golden brown on both sides – about 2 minutes.

Step Six : Remove from the waffle maker and place on a baking tray. At this stage, the waffle will be quite soft, so pop it into the oven for 5 minutes to crisp up. Repeat until you have 5-6 waffles.

British Spanish Omelette

A recipe by Gary Rhodes.

Spanish omelettes are just potatoes and onions blanched in oil, mixed with egg and cooked like a flat omelette – the texture is wonderful. This recipe is similar but gives you almost unlimited options.

Gary used a simple combination of cooked new potatoes (you could also use cold roast ones), onion, eggs and Cheddar. But this basic recipe can become a potato pizza using peppers, mushrooms, olives or whatever you like. The most important thing is to use a good omelette or frying pan.

Serves: 1 – 4

Ingredients:
5 or 6 new potatoes, cooked
1 onion, butter for frying
3 large sized eggs
1 level tsp freshly chopped parsley, optional
Salt and pepper
2-3oz (50-75g) cheddar cheese, grated

Step One : Cut the potatoes into ¼ in (5mm) thick slices. Slice the onion.  Heat 6 in (15cm) omelette or frying pan, add a small knob of butter and allow it to melt.  Add the sliced onion and sauté for a few mins until golden brown.

Step Two : Beat the eggs together, adding the freshly chopped parsley, if using.  Add the onions to the egg mixture and stir.  Season with salt and pepper.

Step Three : Reheat the omelette or frying pan, adding another small knob of butter and allowing it to melt.  Lay the sliced potatoes in the frying pan, so that they cover the base. Gently fry the potatoes on one side only, until they are a nice golden brown.

Step Four : Pour the onion and egg mixture on top of the potatoes and continue to cook on a medium heat.  You will notice the egg beginning to set. After a few minutes, remove the pan from the heat and sprinkle the grated Cheddar cheese evenly over the omelette. Place the pan under a preheated grill until the cheese has melted and turned golden brown, which should take only about 1 or 2 mins.

Variation : Before grilling the omelette, thinly sliced tomatoes can be placed over the cheese.  Arrange tomatoes so that they overlap and completely cover the top.  The omelette can then be grilled until the tomatoes are cooked.

Step Five : Transfer the omelette to a serving plate and dish up immediately. This omelette can be for 1 or 4 people, depending on everyone’s appetite.

Some other Autumn / Winter recipes can be found in Gary’s book here