Recipes for Diabetics on World Diabetes Day

November 14th is a significant date in the diabetes calendar #WorldDiabetesDay because it marks the birthday of the man who co-discovered insulin, Frederick Banting.
Banting discovered insulin in 1922, alongside Charles Best.

#worlddiabetesday is celebrated throughout the world. A truly global event, World Diabetes Day occurs in over 200 diabetic member associations, in over 160 different countries.

Eating the right diet for your individual condition means learning about different foods, how they affect your body, food preparation, when and how much of it you should eat, and what it will do to your blood glucose levels. People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Taking steps to prevent or control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You don’t have to give up sweets entirely or resign yourself to a lifetime of bland food. With these recipes, you can still take pleasure from your meals without feeling hungry or deprived.

Chicken Caesar Salad
Serves 4
To make Chicken Caesar Salad, you’ll need:
1 large head of romaine lettuce, roughly torn
400g diced, cooked, skinless chicken breast
100g freshly grated parmesan cheese
120ml low fat plain yoghurt
2 tbsp. fresh lemon juice
2 tsp. olive oil
1 tsp. Dijon mustard
2 cloves of garlic, finely chopped
1 tbsp. olive oil
50g stale bread cubes
Salt and freshly ground pepper to season
Heat a griddle pan on low heat and add the olive oil.
Place the bread cubes in it and sauté.
Once the bread cubes are golden brown, season to taste.
Allow to cool.
Place the Romaine lettuce in a large bowl.
Put the chicken and croutons in it and sprinkle the cheese on top.
Combine the yoghurt, lemon juice, olive oil, Dijon mustard and garlic then mix well.
Then drizzle the dressing on to the salad.
Toss gently until combined.
Season to taste with freshly ground black pepper.
Nutritional Facts (Per Serving)
Calories 411 | Total fat 19.5g | Saturated Fat 6.1g | Carbohydrates 16.3g | Fibre 3.8g | Protein 45g

Tandoori Paneer Kebabs

This serves 4.
To make Tandoori Paneer Kebabs, you’ll need:
250g paneer, cut into 1 inch cubes
300g plain low fat yoghurt
4 tbsp. tandoori powder
2 tsp. garlic, finely chopped
1 chilli, finely chopped
2 tsp. ground cumin
2 tbsp. fresh lemon juice
¼ tsp. salt
2 green bell peppers, cut in to 1 inch
2 large white onions
15 white mushrooms, cut into quarters
8 BBQ skewers
If you’re using wooden skewers, ensure you wet them half an hour prior to cooking.
Combine the yoghurt, tandoori powder, lemon juice, garlic, ginger, chilli and salt in a large mixing bowl.
Then mix the paneer, onions, bell pepper and mushrooms thoroughly into the yoghurt mixture.
Place in the fridge for at least a couple of hours. You can do this the night before if you wish.
When this process is complete, thread a chunk of paneer, slice of bell pepper, slice of onion and slice of mushroom on to the BBQ skewers. Repeat the process until the skewer is full.
Grill the paneer kebabs for 10 minutes, until the paneer has browned slightly.
Serve with a side of your choice and enjoy!
Nutritional Facts (Per Serving)
Calories 240 | Total Fat 17.3g | Saturated Fat 7.1g | Carbohydrates 10.9g | Fibre 1.8g | Protein 11.8g

Chocolate Chip Cookies

This serves 20.
To make Chocolate Chip Cookies, you’ll need:
125g self-raising flour
125g almond flour
1 tsp. bicarb. of soda
30g Triple Zero sweetener
100g butter
2 large eggs
2 tsp. vanilla essence
40g carob chips
Preheat the oven at 190°c/Gas Mark 5.
In a large bowl, mix together the self-raising flour, almond flour, bicarbonate of soda and
Triple Zero sweetener. Add the butter and mix thoroughly. Throw in the eggs and the vanilla essence.
Mix in the carob chips.
Drop spoonfuls about 1 inch in diameter onto a greased baking tray. Bake for around 10 minutes.
You can check if chocolate cookies are done by nudging the edges with a spatula or gently pressing down with your fingers: when the cookie is done the edges will be firm.
Nutritional Facts (Per Serving)
Calories 120 | Total Fat 9g | Saturated Fat 5.5g | Carbohydrates 14g | Fibre 0.4g | Protein 1.2g

Maple Glazed Cocktail Nuts

To make Maple Glazed Cocktail Nuts, you’ll need:
100g cup almonds
50g pecans
50g peanuts
50g cashews
2 tbsp. butter, melted
2 tsp. maple syrup
2 tsp. Stevia
Salt to taste
Preheat oven to Gas Mark 4 or 180C.
Line a baking tray with baking parchment.
Combine all the nuts in a large bowl.
Mix the melted butter, maple syrup and Stevia together.
Add into the nut mixture and flavour with salt.
Put onto the baking tray and cook for 10 minutes, stirring every few minutes.
Take out of the oven and cool prior to serving!
Nutritional Facts (Per Serving)
Calories 240 | Total Fat 22g | Saturated Fat 4g | Carbohydrates 8g | Fibre 6g | Protein 3g

You may also like

Leave a Reply

Your email address will not be published. Required fields are marked *