Lunch box salmon couscous

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: 30 mins

Per Serving 567g:

Carbs: 56.2g Cals: 663 Sugars: 21.8g Fat: 28.4g Sat Fat: 5.7g Salt: 0.41g
Protein: 40.1g Fibre: 11.1g

2 portions of fruit and veg

Ingredients:
80g wholewheat gian couscous
400ml low-salt vegetable stock
1 small red onion, roughly chopped
100g frozen edamame or peas
30g dried apricots, chopped
75g grated carrot
2 x 125g skinless salmon fillets
1 tsp runny honey
1 tsp sesame oil
1 tsp sesame seeds
15g chopped pistachios
2 spring onions, finely sliced, or a little coriander

Method:

  1. Preheat oven to 190C/Gas 6. In a small roasting tin, stir the couscous, veg stock, red onion, edamame or peas, and apricots. Bake for 18 mins.
  2. Stir in the carrot, sit the salmon on top, drizzle the fish with the honey and sesame oil, sprinkle over the seeds and roast for 12 mins.
  3. Scatter with pistachios and spring onions. Enjoy hot or chilled.

Merguez Turkey Meatballs with lentils and beetroot

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: 20 mins Cook time: 26 mins

Per Serving 584g:

Carbs: 39.9g Cals: 457 Sugars: 14.6g Fat: 7.5g Sat Fat: 1.6g Salt: 0.66g
Protein: 49.7g Fibre: 15.7g

3 portions of fruit and veg

Ingredients:
1 tsp whole cumin
1 tsp whole coriander
1 tsp whole fennel seeds
2 tsp paprika
3 garlic cloves, crushed
50g carrot, finely chopped
200g lean turkey mince
1 tsp rapeseed oil
1 stick celery, chopped
200g cooked plain beetroot, diced
1 orange – grated rind of half and remainder sliced
200g cooked Puy lentils
350ml low-salt vegetable stock
1 tblsp chopped fresh flat leaf parsley

Method:

  1. Oil a medium roasting tin. Dry-fry the cumin, coriander and fennel on a medium heat until fragrant. Grind to a fine powder.
  2. Stir the powder, paprika, 2 cloves garlic, carrot and 1tsp onion into the mince and season. Divide and roll into 10 balls.
  3. Heat the oil in a frying pan and cook the remaining onion until softened. Add the celery and remaining garlic and cook for 1-2 mins. Add the beetroot and orange rind and cook for 3-4 mins.
  4. Add the stock and bring to the boil. Reduce heat to a simmer, add the meatballs, cover and cook for 5 mins, turning occasionally. Meanwhile, fry the orange slices with 2 pumps of 1kcal spray until browning on each side. Set aside.
  5. Add the lentils to the sauce and simmer for 5-10 mins until thickened, and the meatballs are cooked. Serve with green vegetables and the glazed orange.

Veg Casserole with three 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 …

Veg casserole with three beans

Serves: 2 Prep time: 15 mins Cook time: 30 mins

Per Serving 586g:

Carbs: 64.2g Cals: 379 Sugars: 13.3g Fat: 4.4g Sat Fat: 1.1g Salt: 0.33g
Protein: 13.1g Fibre: 15.3g

4 portions of fruit and veg

Ingredients:
1 tsp rapeseed oil
1 onion, finely chopped (150g)
2 sticks celery, finely chopped (80g)
1 tsp roasted garlic puree or 1 clove grated garlic
1 sweet potato, peeled and cut into 2cm chunks (approx. 200g)
300ml low-salt vegetable stock
150ml dry cider
1 leek, cut into 1cm slices (150g)
2 tsp Italian seasoning
50g pearl barley
400g can mixed beans, drained and rinsed (235g drained weight)
1 tablespoon chopped parsley (optional)

Method:

  1. Heat oil in a non-stick pan. Add the onion and celery, cover and cook for 5 mins until softened. Add the garlic and cook for 1 min.
  2. Add the remaining ingredients except the fresh herbs. Bring to the boil, then reduce the heat and simmer for 30 mins or until the desired consistency.
  3. Season with fresh ground black pepper. Scatter with the parsley and serve.

Harissa Chicken Traybake

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: 15 mins Cook time: 35 mins

Per Serving 704g:

Carbs: 42.2g Cals: 537 Sugars: 16.3g Fat: 18.6g Sat Fat: 3.7g Salt: 0.81g
Protein: 45g Fibre: 10.7g

5 portions of fruit and veg

Ingredients:
4 small chicken thighs
1 tablespoon harissa paste
1 aubergine, cut in 2 cm cubes (approx. 280g)
1 large parsnip, peeled, cut into small batons (approx. 200g)
1 red onion, peeled and cut into wedges
150g canned chickpeas, drained and rinsed
1 kcal spray oil
4 vine tomatoes (80g) each)
4 whole garlic cloves, unpeeled
1/2 lemon
Handful of rocket
15g pine nuts, chopped walnuts or pistachios

Method:

  1. Preheat the oven to 190C/gas 5. Trim any excess fat from the thighs and score the skin, spreading each with a little harissa.
  2. Put the aubergine, parsnip, onion and chickpeas in a bowl, give them 10 pumps of the spray oil, tossing them together to coat.
  3. Arrange on a greased baking tray, add the tomatoes and garlic and sit the chicken on top. Squeeze the lemon over and roast for 35 mins until the chicken is cooked through and the vegetables are browning around the edges.
  4. Serve scattered with the rocket and nuts.

Baked Veggie Breakfast

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 …

Baked Veggie Breakfast

Serves: 2 Prep time: 10 mins Cook time: 25 mins

Per Serving 368g:

Carbs: 10.7g Cals: 259 Sugars: 4.0g Fat: 18.4g Sat Fat: 5.4g Salt: 0.25g
Protein: 9.9g Fibre: 5.5g

4 portions of fruit and veg

Ingredients:
4 x 1kcal spray
2 large Portobello mushrooms, stalks removed (80g each)
50g canned chickpeas, drained
1/2 tsp smoked paprika
200g bag washed baby spinach
2 tablespoon herby low-fat soft cheese
1 small beef tomato (130g)
1 tsp balsamic vinegar
1 small avocado (140g, prepared weight)

Method:

  1. Preheat oven to 200C/gas 6. Spray the baking sheet and mushrooms with 1 kcal spray. Stand mushrooms in the middle. Toss the chickpeas in the paprika and scatter on the baking sheet. Cook for 5 mins.
  2. Snip the corner of the bag of spinach and microwave on full for 2 mins. Shake and cook for a further 1 min until wilted. Leave to cool, then squeeze the spinach juices out of the snipped corner. Tip the spinach into a bowl and stir in the soft cheese. Season with black pepper.
  3. Place a slice of tomato on top of each mushroom, drizzle with balsamic, then top with the spinach.
  4. Slice the avocado, criss-cross over the spinach and lightly spray with oil
  5. Cook for 12-15 mins until the avocado is softening. Divide between serving plates. Scatter the chickpeas over and serve with extra balsamic drizzle.

Courgette, Feta and Mint Salad

Recipe taken from Balance Magazine, published by Diabetes.org

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

Serves: 2 Prep time: 5 mins Cook time: 12 mins

Per Serving 146g:

Carbs: 1.7g Cals: 69 Sugars: 1.1g Fat: 4.5g Sat Fat: 2g Salt: 0.49g
Protein: 4.7g Fibre: 1.3g

1 portion of fruit and veg

Ingredients:
1 small courgette
1 tablespoon lemon juice
2 tsp sunflower oil
2 large handfuls rocket
25g feta cheese, cubed
Mint leaves, chopped (25g)

Method:

  1. Preheat grill to medium-high
  2. Cut the courgette into 0.5cm slices, toss in a bowl with the lemon juice and oil
  3. Grill for 4-6 mins each side, until lightly browned.
  4. Mix the courgette through the rocket, add the feta, season with black pepper and serve.

Open Sardine Sandwich with Chilli

Recipe taken from Balance magazine published by Diabetes.org.

4-Ingredient Lunches – simple, delicious meal you can throw together in minutes

Open Sardine Sandwich with Chilli

Per Serving 190g

Carbs: 16.4g Cals: 326 Sugars: 1.5g Fat: 15.3g Sat Fat: 3.5g Salt: 1.43g Protein: 29g Fibre: 3.5g

1 portion of oily fish

Serves: 1 Prep time: 3 mins

Ingredients:
1/2 small red chilli
2 small slices wholemeal bread
120g tin sardines in olive oil
Handful of rocket (40g)

Method:
1. Deseed and finely slice the chilli.

2. Drain a can of sardines, reserving some of the oil.

3. Add a handful of rocket over the bread and arrange the sardines on top.

4. Scatter with the chilli slices and drizzle over a little of the reserved oil.

White Fish with Butternut & Ginger Mash

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

Mash doesn’t have to mean potatoes. Try carrot, sweet potato, parsnip, celeriac or beans. This recipe celebrates Asian flavours of coconut, ginger, chilli and coriander.

Serves : 4

Ingredients :
2 tblsp extra virgin olive oil
3 cm piece fresh ginger, peeled and cut into thin matchsticks
4 thick hake fillets, or other sustainable firm white fish, such as haddock
20g butter
Sea salt and black pepper
Steamed long-stem broccoli and lime wedges, to serve

For the mash :

1kg butternut squash, peeled and cut into chunks
4 whole garlic cloves, peeled
5cm piece fresh ginger, peeled and sliced
2 red jalapeno chillies, deseeded and diced
115ml unsweetened drinking coconut milk
Juice of 1/2 lime
2 handfuls of chopped coriander

  1. First make the mash. Put the squash in a saucepan with the garlic and ginger, cover with water and bring to the boil. Reduce the heat and simmer until tender. Drain and pick out the ginger. Return the squash to the pan and add half the chilli, most of the coconut milk and the lime juice.
  2. Mash until smooth, adding coconut milk as needed. Season with salt and pepper and stir in three quarters of the coriander leaves. Taste and add more lime juice, if needed.
  3. Meanwhile, heat 1 tablespoon of the oil in a frying pan over a medium heat, add the ginger and fry for 2 minutes until crisp. Remove and drain on kitchen paper.
  4. Season the fish with salt and pepper. Add the remaining oil and the butter to the pan and heat over a high heat. Place the fish in the pan, skin-side down, then reduce the heat to medium. Cook for 3-4 minutes until the skin is crisp and the flesh has cooked two thirds of the way up. Turn the fish, baste and cook for a further 2 minutes until just done.
  5. Spoon the mash onto plates. Top with the broccoli and fish and scatter over the ginger, chilli and coriander leaves.

Spiced Roasted Vegetables with Lime Raita

Recipe courtesy of Psychologies Magazine and taken from The Right Carb by Nicola Graimes.

This fibre-rich, nutritious one-pan meal is loaded with veg and doesn’t need any extras. If you’d like to top up the protein content, add cubes of smoked tofu, paneer or halloumi at the same time as the cauliflower.

Serves : 4

Ingredients :

1 small butternut squash, about 650g, peeled, deseeded and cut into 2.5cm chunks
3 parsnips, cut into batons
2 red onions, each cut into 6 wedges
400g chickpeas, drained
5 tblsp extra virgin olive oil
2 tsp ground turmeric
1 tblsp cumin seeds
1 tblsp coriander seeds, crushed
1 tblsp garam masala
300g cauliflower, broken into small florets
250g brussels sprouts, peeled
Sea salt and black pepper
1 handful toasted, flaked almonds and coriander leaves, to serve

For the Lime Raita
250g plus 2 1/2 tblsp plain yoghurt
2 garlic cloves, crushed
Finely grated zest of 1 and juice of 2 unwaxed limes

  1. Preheat the oven to 180oC Fan / 200oC / Gas Mark 6. Put the squash, parsnips, onions and chickpeas in a large bowl. Pour over 3 tablespoons of the oil and turn the vegetables with your hands until coated. Tip into a large roasting tin, or use 2 smaller ones, and roast for 20 minutes, turning once.
  2. Meanwhile, mix the remaining oil with the spices and season well with salt and pepper.
  3. After 20 minutes, add the cauliflower and sprouts to the tin or tins. Spoon over the spiced oil, add a splash of water and turn until everything is combined. Return to the oven for a further 20 minutes or until the vegetables are tender and starting to caramelise.
  4. Meanwhile, make the lime raita. Mix together the yoghurt, garlic and lime juice and season with salt and pepper.
  5. Before serving, top the roasted vegetables with the lime zest, almonds and coriander leaves and serve with raita on the side.

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.