Diabetic Vanilla Ice Cream

This is a great recipe for those of us who have an ice cream maker and want to have a little ‘treat’

Yields 10 scoops

tips

  • prepare raw mixtures which need cooking, a day before and keep them refrigerated
  • the higher the fat content of the ingredients, the creamier the ice
  • freeze the ice cream maker’s frozen container for at least 11 hours

ingredients

  • 300 ml whole milk
  • 300 ml evaporated milk
  • 3 large egg yolks
  • 1 vanilla bean
  • 100 g Xylitol

method

  1. heat the milk, evaporated milk and the scratched vanilla bean
  2. mix the egg yolks with the Xylitol in the hot liquid and beat until fluffy
  3. Leave the mixture to cool in the refrigerator until cold
  4. Put the cooled mixture into the frozen container and let the ice cream maker work for 30-40 minutes

Total Sweet’s Xylitol which has a glycemic index (GI) value of just 7, which is about 10 times lower than sugar and 4 times lower than fructose, which makes it ideal for people with diabetes*, or at risk of developing diabetes, as it has a less dramatic effect on blood glucose levels.

nutritional information (approximate values)
1 scoop
calories 109 kcal
carbohydrates 15.25 g
sugars 5.09 g
proteins 4.08 g
fats 5.03 g
fibre 0 g

*Note that there are several different types and severities of diabetes. If you are in any way unsure as to whether xylitol is suitable for your particular needs, please consult your health advisor or doctor.

Smoked Mackerel and Spinach Baked Eggs

Rich in Omega 3 from smoked mackerel, this brain food recipe is a great midweek supper idea.

Serves 4.

ingredients

  • 200 g spinach
  • 3 tbsp crème fraîche
  • 3 tbsp snipped fresh chives
  • 1 tbsp grated horseradish from a jar (horseradish sauce works well too)
  • 200 g smoked mackerel, skin removed
  • 8 medium free range eggs
  • lemon wedges to serve

method

  1. Pre-heat the oven to 200°C/180°C fan/Gas mark 6
  2. Put the spinach in a colander, pour over freshly boiled water from the kettle and leave to wilt. When cool enough to handle, squeeze out excess water and divide among 4 individual pie dishes
  3. Mix the crème fraîche with the chives and horseradish ans season well
  4. Flake the mackerel among the dishes, then share out the crème fraîche mixture.
  5. Crack 3 eggs into each dish. Season wit a little salt and plenty of pepper
  6. Cover each dish with foil, then bake in the oven for 13-15 minutes until the whites of the eggs are set with just the faintest wobble.
  7. Stand for 2 minutes, then server with the lemon wedges for squeezing
nutritional information (approximate values)
1 serving
calories 398kcal
carbohydrates 1.2g
sugars 1.1g
proteins 26.8g
fats 31.4g
saturated 9.3g
fibre 1.7g

Little Gems with Hazelnuts and Red Wine Vinegar

Griddling lettuce might seem odd, but it makes it soft with a crisp outer surface.

Serves 6.

ingredients

  • 6 little gem lettuces, halved, large outer leaves removed
  • Good drizzle of olive oil
  • 2 tbsp red wine vinegar
  • 2 tbsp hazelnuts, roughly chopped and toasted in a pan with a little oil

method

  1. Rub the lettuces with the olive oil and wine vinegar, then season
  2. Heat a griddle pan until smiling hot, then griddle the lettuce for 3 minutes on each side or until golden
  3. Transfer to a warmed dish and season well.
  4. Drizzle over any vinaigrette from the drizzle pan, then toss with the hazelnuts
nutritional information (approximate values)
1 serving
calories 76kcal
carbohydrates 1.4g
sugars 1.3g
proteins 1.3g
fats 7.2g
saturated 0.8g
fibre 1.2g

Tuna, Broccoli, Tomatoes and Chickpeas

This quick tuna sala recipe, made with broccoli, tomatoes and chickpeas, is high in protein and fibre but low in fat.

serves 4

ingredients

  • 185g tin eco-friendly tuna in spring water or brine
  • 2 x 400g tins of chickpeas
  • 2tbsp capers
  • 150g cherry tomatoes
  • Large bunch fresh parsley
  • 1 red chilli (optional)
  • 100g tenderstem broccoli
  • lemon wedges for squeezing

method

  1. Drain the tuna, then flake into a mixing bowl using a fork
  2. Drain and rinse the chickpeas, drain and rinse the capers
  3. Add them all to the bowl
  4. Halve the tomatoes and add to the bowl
  5. Chap the parsley, slice the chilli (if you don’t like spicy food, remove the seeds – or leave the chilli out completely), add to the bowl
  6. Bring a kettle of water to the boil
  7. Cut the broccoli into small florets, slicing the stems thinly, and put in a heatproof bowl. Pour the boiling water over the broccoli florets, leave for 2 minutes, then drain
  8. Toss the broccoli with the chickpea, tuna and tomato mixture, then season.
  9. Server with lemon wedges for squeezing
nutritional information (approximate values)
1 serving
calories 213kcal
carbohydrates 20.9g
sugars 1.9g
proteins 22.9g
fats 4.3g
saturated 0.5g
fibre 8.3g

Butternut Squash, Chicken and Tarragon Traybake

This healthy option for a quick and easy dinner is taken from Delicious Magazine and is the inspiration for my evening meal tonight. The original recipe servers 4, but because I’m single, I’ve altered the ingredients accordingly.

ingredients

  • 1tbsp of olive oil
  • 1tbsp of dijon mustard
  • 1 large unpeeled butternut squash, deseeded and cut into 2 cm chunks
  • 2 British free-range chicken thighs, bone-in and skin-on
  • 1/2 bunch fresh oregano
  • 1/2 bunch fresh tarragon, roughly chopped
  • Finely grated zest of 1, remainder thinly sliced

method

  1. Pre-heat the oven to 200°c/180°c (fan)/gas mark 6.
  2. Whisk the olive oil and dijon mustard together in a small bowl
  3. Divide the remaining ingredients, apart from the lemon slices, between 2 roasting tin, then mix with the dressing and plenty of salt & pepper
  4. Divide the lemon slices between the tins, putting one on each chicken thigh.
  5. Cook in the oven for 1 hour or until tender and golden, turning the veg occasionally.
  6. Serve with lemon wedges

The original recipe serves 4, my single person alterations are in bold

nutritional information (approximate values)
1 serving
calories 411kcal
carbohydrates 17.1g
sugars 9.4g
proteins 35.5g
fats 21.2g
fibre 4.6g

Low Carb Pancakes

Here’s a recipe in honour of Shrove Tuesday, inspired by Eddy and Claire’s recipe over at Dia-Beat This!

This mix makes about 12 pancakes.

ingredients

  • 170g of chickpea flour
  • 3 tbsp of Xylitol
  • 1/2 tsp of baking powder
  • 1/2 tsp of salt
  • 85g of butter
  • 1/2 tsp of vanilla extract
  • 255 mil of sparkling water
  • 6 large (free range) eggs

method

  1. Whisk flour, Xylitol, baking powder and salt in a large bowl
  2. Add the eggs, butter (melted), vanilla and stir to combine
  3. Add the water and stir until smooth
  4. Let the mix rest for a few minutes to thicken
  5. Shallow fry, adding some melted butter, flip when the first side becomes golden brown
  6. Serve with lemon juice and Xylitiol, or raspberries and creme fraiche, or chopped apple and cinnamon

The original recipe uses coconut flour & truvia and states that the nutritional values are:

Carbs: 5.85g
Cals: 181kcal

My substitutions are in bold

The nutritional values for this recipe to follow…

Sautéed Edamame

Prep:0
Cooking:15 minutes
Serves:4
Level:Easy

ingredients

  • 300g of frozen edamame bean in the pod (thawed and towel dried)
  • 2tbsp of olive oil
  • 3 smashed and unpeeled garlic cloves
  • 2 dried red chiles
  • 1/2tsp of crusehd chilli flakes
  • lime wedges for garnish
  • 1tsp sea salt

method

  1. Heat a large heavy bottomed skillet or frying pan
  2. Place the olive oil in the skillet, followed by the frozen edamame (thawednad towel dried), the dried red chiles and the smashed garlic cloves 
  3. Cook, tossing often, until the beans are blasted and the garlic is golden (approx 5 minutes)
  4. Toss in the crushed pepper flakes and sea salt
  5. Serve with the lime wedges
nutritional information (approximate values)
1 serving
calories 135.25kcal
carbohydrates 2.13g
sugars 0.41g
proteins 3.85g
fats 12.24g
fibre 1.78g

Beef & Butternut Squash Casserole 

Prep:15 min
Cooking:1 hr 30 min
Serves:4
Level:Easy

ingredients

  • 1lb peeled and diced butternut squash
  • 1 onion, peeled and chopped
  • 1tsp rosemary minced
  • 1tsp thyme minced
  • 500g of lean diced beef
  • 1ltr of beef stock
  • 1 glass of red wine
  • 1tbsp of tomato purée
  • 3tbsp olive oil
  • 2 cloves of garlic
  • salt and pepper
  • 1/4 cup of sun dried tomatoes
  • 2tbsp of chickpea flour

method

  1. Heat the olive oil in a large soup pot over a medium heat for a a couple of minutes.
  2. Add the onions, garlic, rosemary and thyme and sauté until the onions are tender.
  3. Toss the beef in salt & pepper and the chickpea flour to coate.
  4. Turn up the heat and add the beef to the pot. Cook until the beef is browned, about 5 minutes.
  5. Add the red wine and using a wooden spoon, stir up all the brown bits from off the bottom of the pan
  6. Add the butternut squash and sun-dried tomatoes, stir to combine
  7. Add enough beef stock to cover the beef and squash.
  8. Bring to the boil over a high heat, the reduce the heat to low and simmer, covered, for 1 hour.
  9. Season with additional salt & pepper to taste.
nutritional information (approximate values)
1 serving
calories 526kcal
carbohydrates 47g
sugars 15g
proteins 33g
fats 18g
fibre 7g

This dish lends itself to a slow cooker, simply follow the instructions up to step 8, and then transfer to your slow cooker and turn it on to either its low or high setting and forget about it, until it’s time to eat!