Gluten Free

Diet Cookbook
a diabetes.co.uk cookbook
Gluten Free Diet Cookbook

INTRODUCTION
Welcome to the Diabetes.co.uk Gluten Free Cookbook. I have got a fantastic
selection of dishes in store for you!
There’s a healthy selection of breakfasts including Berry Yoghurt Breakfast,
Creamy Polenta and Spinach Surrender.
For your lunches you need to look no further as we have an assortment of dishes
including Spicy Chicken Stew, Chicken and Bell Pepper Foo Yung, and Pasta
Free Lasagne.
For dinner we have an array of great dishes, like Spicy Cod with Mixed Veg,
Whole Lemon Sole with Roasted Celeriac, and Spicy Beef Salad!
And you don’t have to go without dessert! We have ensured that the delicious
desserts included fit your dietary needs too. We have a selection of ten desserts,
including Raspberry and Limoncella Semi Freddo, Frozen Mango Yoghurt and
Crème Brûlée.
We want you to have the healthiest year ever! I hope you enjoy making the
dishes as much as I did!
Love,

Shanta Don’t forget to share a picture of your own

dishes on our Facebook page and on the
Diabetes Forum!
02 diabetes.co.uk
WHAT IS COELIAC DISEASE?
Coeliac Disease is a lifelong autoimmune disease. It is caused by the immune
system reacting to gluten. Coeliac disease is relatively common as it impacts 1
out of 100 people. Only 24% of those who currently have the condition have
been diagnosed. There are over 500,000 individuals in the UK with Coeliac
disease.

CAUSE AND SYMPTOMS OF COELIAC DISEASE

Coeliac Disease happens as a reaction of the immune system to gluten; gluten
is protein present in wheat, barley and rye. When an individual with Coeliac
Disease consumes gluten, his/her immune system reacts by damaging the lining
of the small intestine.
The symptoms of Coeliac Disease range from mild to severe, include bloating,
diarrhoea, nausea, wind, constipation, tiredness, mouth ulcers, sudden or
unexpected weight loss (in certain cases), hair loss and anaemia.

HOW CAN COELIAC DISEASE BE TREATED?

Upon diagnosis, the sole treatment for Coeliac Disease is a gluten-free diet.

IMPORTANCE OF A GLUTEN FREE DIET FOR THOSE WITH

COELIAC DISEASE
Avoiding gluten is essential for those with Coeliac Disease. This means
avoiding anything that contains wheat, rye and barley. Some Coeliacs need to
avoid oats too.
The main foods containing these grains are bread, pasta, breakfast cereals,
pastry, cakes, biscuits, pizza and crackers.
Gluten is also present in foods like soups, sauces, stock cubes, ready meals and
processed foods like sausages.
Naturally gluten-free foods are meat, fish, fruit and vegetables, rice potatoes
and lentils.
You need to ensure check ingredients like stock cubes, seasonings, prepared
sauces and processed products are gluten free.
Numerous drinks are gluten free, including fruit juice, fizzy drinks, wine and
spirits.
It is also vital to keep gluten-free ingredients separate from other ingredients to
ensure cross contamination in the kitchen!
Please see the table below for further information in regard to a Gluten Free
Diet.
Gluten Free Checklist
Gluten-free Need to check Non gluten-free
Grains and Alternatives Amaranth, buckwheat, chestnut, corn Barley, bulgar wheat,
(maize), millet, polenta (cornmeal), couscous, dinkel, durum
quinoa, rice, sago, sorghum, soya, wheat, enikorn, emmer
tapioca, teff. wheat, Khorasan wheat
(commerically known as
Kamut), rye, semolina, spelt,
triticale, wheat.
Flour All flours that are labelled gluten-free. Flours from all grains may Flours made from wheat, rye
be contaminated through or barley eg plain flour, self
milling. raising flour etc.
Oats
Most people can eat uncontaminated Porridge oats, oat milk, oat
oats labelled gluten-free. Check with based snacks that are not
your dietitian before introducing oats labelled gluten-free.
into your diet. Products include
gluten-free oats, oatcakes and oat
based products.
Bread, Cakes and
All products labelled gluten-free Macaroons, meringues. All biscuits, breads, cakes,
Biscuits
including biscuits, breads, cakes, chapattis, crackers, muffins,
crackers, muffins, pizza bases, rolls, pastries and pizza bases
scones. made from wheat, rye or
barley flour.
Breakfast Cereals
All products labelled gluten-free Buckwheat, corn, millet Muesli, wheat based
including millet porridge, muesli, and rice based breakfast breakfast cereals.
rice porridge, corn and rice based cereals and those that
cereals. contain barley malt extract.
Pasta and Noodles
All products labelled gluten-free Canned, dried and fresh
including corn (maize) pasta, quinoa wheat noodles and pasta.
pasta, rice noodles, rice pasta.
Meat and Poultry
All fresh meats and poultry, cured Any meat or poultry
pure meats, plain cooked meats, marinated or in a sauce,
smoked meats. burgers, meat pastes,
patés, sausages.
Meat Alternatives Plain tofu. Marinated tofu, soya
mince, falafel, vegetable
and bean burgers.
Fish and Shellfish All dried, fresh, kippered and smoked Fish pastes, fish patés, fish Fish or shellfish in batter or
fish, fish canned in brne, oil and in sauce. breadcrumbs, fish cakes, fish
water. fingers, taramasalata.
Cheese and Eggs
All cheese, except some soft, Some soft, spreadable Scotch eggs.
spreadable cheese. All eggs. cheeses.
Milk and Milk Products
All milk (liquid and dried), all cream Coffee and tea whiteners, Yoghurt with muesli or
(single, double, whipping, clotted, fruit and flavoured yoghurt wholegrains.
soured and crème fraiche), buttermilk, or fromage frais, soya
plain fromage frais, plain yoghurt. desserts, rice milk, soya
milk.
 Gluten-free Need to check Non gluten-free
Fats and Oils
Butter, cooking oils, ghee, lard, Suet.
margarine, reduced and low fat
spreads.
Fruits and Vegetables Fruit pie fillings, processed
All canned, dried, fresh, frozen and Vegetables and fruit in
juiced pure fruits and vegetables, vegetable products (such batter, breadcrumbs or
pickled vegetables in vinegar. as cauliflower cheese). dusted with flour.
Potatoes
All plain potatoes, baked, boiled or Oven, deep fried, Potatoes in batter,
mashed. microwave and frozen breadcrumbs or dusted with
chips, instant mash, potato flour, potato croquettes.
waffles, ready to roast
potatoes.

Nuts, Seeds and Pulses

Plain nuts and seeds, all pulses (peas, Dry roasted nuts, pulses in
beans, lentils). flavoured sauce (such as
baked beans).
Savoury Snacks
Homemade popcorn, plain rice Flavoured popcorn, potato Snacks made from wheat,
cakes. and vegetable crsips, rye or barley, pretzels,
flavoured rice cakes and breadsticks.
rice crackers
Preserves and Spreads
Conserves, glucose syprup, golden Lemon curd, mincemeat,
syrup, honey, jam, marmalade, peanut and other nut
molasses, treacle. butters, yeast extract.
Soups, Sauces, Pickles All vinegars (including barley malt Blended seasonings, Chinese soy sauce.
and Seasonings
vinegar), garlic purée, ground brown sauce, canned,
pepper, individual herbs and spices, packet or fresh soups,
mint sauce, mixed herbs and spices, chutney, curry powder,
mustard powder, salt, tomato puree, dressings, gravy granules,
Worcestershire sauce. mayonnaise, mustard
products (such as English
mustard), packed and
jarred sauces and mixes,
pickles, salad cream, stock
cubes, tamari (Japanese
soy sauce), tomato sauce.
Confectionery and Gluten-free ice cream cones, jelly, Chocolates, ice cream, Ice cream cones and wafers,
Desserts
liquorice root, seaside rock. mousses, sweets, tapioca liquorice sweets, puddings
pudding. made using semolina or
wheat flour.
Drinks
Cocoa, coffee, fruit juice, ginger Cloudy fizzy drinks, Barley waters and squash,
beer, squash, tea, water. drinking chocolate. malted milk drinks.
Alcohol
Cider, gluten-free beers and lagers, Ales, beers, lagers, stouts.
liqueurs, port, sherry, spirits, wine.
Home Baking
Arrowroot, artifical sweeteners, Baking powder, cake Batter mixes, breadcrumbs,
bicarbonate of soda, corn starch decorations, marzipan, stuffing mix.
(flour), cream of tartar, food ready to use icings, dried
colouring, gelatine, icing sugar, yeast.
potato starch (flour), fresh yeast,
ground almonds.

Source: Coeliac UK

05 diabetes.co.uk
 Contents
Breakfast Dinner
Poached Eggs on Spinach Cod & Parsley Parcels
Berry Yoghurt Breakfast Fish Pie
Spinach Surrender Trout with Beans
Ham & Cheese Omelette Spicy Cod with Mixed Veg
Scrambled Egg & Sausage Lemon Sole with Roasted Celeriac
Bacon, Eggs & Tomatoes Spicy Beef Salad
Tenderstems, Eggs & Bacon Beef Sirloin with Green Salad
Creamy Polenta Porridge Steak with Vegetables
Raspberry & Apple Smoothie Pan Fried Celeriac & Chorizo
Strawberry & Quinoa Glory Cod with Sauteed Kale

Lunch Dessert
Spicy Chicken Stew Raspberry Limoncella Semi Freddo
Egg Curry Frozen Mango Yoghurt
Chinese Style Salmon English Scones
Baked Chicken with Mixed Veg Chocolate Chip Cookies
Chicken & Bell Pepper Foo Yung Coconut Panacotta
Beef Burger with Onion & Rocket Pistachio Gelato
Lamb Curry Crème Brûlée
Chorizo & Chicken Salad Creamy Berry Treat
Tuna Nicoise Chocolate Mousse
Pasta Free Lasagne Vanilla Ice Cream

06 diabetes.co.uk
Break
kfast
Poached Eggs on Spinach

INGREDIENTS | SERVES 1 PREP TIME | 5 MINUTES

200g spinach COOKING TIME | 15 MINUTES
8 large free range eggs Fill a saucepan to roughly half way with water, and
½ tbsp. vegetable oil place it over a medium heat until it begins to boil.
Himalayan sea salt and black When the water is boiling, crack the egg and pour it
pepper, to taste
into the saucepan, ensuring that it’s fully submerged.
The egg will take 1-2 minutes to poach.
NUTRITIONAL VALUE (PER Whilst the eggs are poaching, cook the spinach in a
SERVING) frying pan with a little olive oil for 3 minutes.
Calories 567 Place the wilted spinach on a serving plate, topped
Total fat 37.6g with egg.
Saturated Fat 13g
Breakfast is served!
Carbohydrates 15.3g
Fibre 4.6g
Protein 54g

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Berry Yoghurt Breakfast

INGREDIENTS | SERVES 4 PREP TIME | 20 MINUTES

200g strawberries, sliced Using a fork, mash the raspeberries, then mix
200g blueberries with two tablespoons of agave nectar to make
400ml plain yoghurt a fruitcoulis. Sieve the mixture if you prefer a
200g blackberries finer coulis.
FOR THE FRUIT COULIS: Divide the slices of strawberries into four
150g raspberries bowls until they are around a third full.
1 tbsp. agave nectar Mix the fruit coulis with the yoghurt and pour
onto the strawberries.
NUTRITIONAL VALUE (PER Layer with the blueberries and the
SERVING) blackberries.
Calories 226 Garnish with a sprig of mint.
Total fat 12g
Saturated Fat 4g
Carbohydrates 28g
Protein 7.7g
Fibre 6.2g

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Spinach Surrender

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

4 eggs COOKING TIME | 25 MINUTES
75g grated cheddar cheese Preheat the oven to Gas Mark 6 or 200°C.
2 slices of ham, cut into small Place the beaten eggs, cheese, diced ham,
pieces and chopped spinach in a bowl and mix well.
300g fresh spinach, finely
Place in an ovenproof flat dish and bake in the
chopped
preheated oven for 25 minutes.
Remove the dish from the oven and allow to
NUTRITIONAL VALUE (PER cool before cutting into 4 slices.
SERVING) Serve with a salad of your choice and enjoy!
Calories 133
Total fat 7.8g
Saturated Fat 2g
Carbohydrates 3.6g
Fibre 1.9g
Protein 12g

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Ham & Cheese Omelette

INGREDIENTS | SERVES 4 PREP TIME | 5 MINUTES

4 free-range eggs COOKING TIME | 10 MINUTES
25g unsalted butter Place the eggs, cheese, and chopped ham
50g vegetarian cheddar cheese, together in a bowl, and whisk them together.
grated Season to taste with salt and freshly ground
1 slice ham, finely chopped
black pepper.
Salt and freshly ground black
Heat the butter in a frying pan until it foams
pepper
to season
slightly. Then, pour in the egg mixture, and
cook for 2-3 minutes until the bottom of the
omelette is solid.
NUTRITIONAL VALUE (PER
Over a high heat, cook the omelette for a
SERVING) further 30 seconds, or until it takes on a
Calories 178 golden brown colour at the bottom.
Total fat 14.3g Fold the omelette in half, then remove the pan
Saturated Fat 7.9g
from the heat, and tilt it slightly to move the
Carbohydrates 1.8g
omelette to the edge of the pan.
Fibre 0.1g
Protein 10.6g
Slide the omelette onto a serving plan.
Serve with a side of vine tomatoes and enjoy!

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Scrambled Egg & Sausage

INGREDIENTS | SERVES 4 PREP TIME | 5 MINUTES

4 large eggs COOKING TIME | 10 MINUTES
2.5 tbsp. milk Put the oil in a griddle pan over a medium
400g pork sausage, sliced thinly heat and brown the sausage pieces. This
½ tbsp. olive oil should take 3-4 minutes.
Whisk the eggs and milk together.
NUTRITIONAL VALUE (PER Add this mixture to the sausage.
SERVING) Place on a serving plate and enjoy.
Calories 430
Total fat 35g
Saturated Fat 10.8g
Carbohydrates 0.8g
Fibre 0g
Protein 25.8g

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Bacon, Eggs & Tomatoes

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

8 rashers of smoked bacon, rind COOKING TIME | 10 MINUTES
removed Heat a tablespoon of olive oil in a frying pan
4 free-range eggs over medium heat. Add the bacon, and cook
12 cherry tomatoes, halved for 2 minutes until lightly browned, then turn
2 tbsp. olive oil
the bacon over and fry on the other side for
Salt and freshly ground black
another 2 minutes.
pepper to taste
Add the tomatoes to the pan with the bacon,
and season generously with black pepper.
NUTRITIONAL VALUE (PER Cook the tomatoes for a minute until they’re
SERVING) just beginning to soften, turning them once.
Calories 273 Put the eggs and the remaining olive oil in a
Total fat 19.1g frying pan, and cook over a medium heat.
Saturated Fat 5.5g Place some bacon and tomatoes on four plates.
Carbohydrates 13.5g
Spoon a fried egg on each plate, season with
Fibre 3.3g
some pepper, and tuck in.
Protein 14.4g

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Tenderstems, Eggs & Bacon

INGREDIENTS | SERVES 2 PREP TIME | 10 MINUTES

4 eggs COOKING TIME | 20 MINUTES
200g tenderstem broccoli Fill a saucepan with water and bring to the
2 tbsp. olive oil boil. Turn down the heat, and pop in the eggs
75g diced bacon for 7 minutes to hard boil. After 6 minutes,
50g rocket
add the tenderstems, and cook the eggs and
200g chestnut mushrooms, sliced
the tenderstems together for the last minute.
Salt and freshly ground pepper
to taste.
When cooked, drain the tenderstems and
place to one side.
Once the eggs are cooked, place them in a
NUTRITIONAL VALUE (PER
pan of cold water for 3 minutes, then remove
SERVING) their shells and slice into halves.
Calories 402 Place a tablespoon of olive oil in a frying pan
Total fat 30.2g over a high heat. Wait for the olive oil to heat
Saturated Fat 4.5g
up a bit, then lower the heat and fry the
Carbohydrates 5.7g
bacon pieces for 4 minutes.
Fibre 3.8g
Protein 26.4g
Pop the other tablespoon of olive oil in a
frying pan over a medium heat, and fry the
mushrooms for 3 minutes.
To plate up, place some tenderstems and
some rocket on a plate. Pile on the bacon
pieces, slices of egg, and mushrooms.
Your meal is ready to enjoy!

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Creamy Polenta Porridge

INGREDIENTS | SERVES 4 PREP TIME | 15 MINUTES

300g dry polenta Boil the water and milk in a medium
300ml semi-skimmed milk saucepan.
300ml low fat single cream Place the polenta in the pan, lower the heat
450ml water and stir continuously until the liquid has been
2 tbsp. agave nectar absorbed.
Place the cream in the pain and stir in the
NUTRITIONAL VALUE (PER agave nectar to sweeten the porridge.
SERVING) Serve with a garnish of berries of your choice.
Calories 212 Blueberries, strawberries or even slices of
Total Fat 1g banana go wonderfully.
Saturated Fat 0.5g
Carbohydrates 46g
Fibre 5g
Protein 5.5g

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Raspberry & Apple Smoothie

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

100g raspberries Place the raspberries, apples, banana, milk,
100g apples, cored and diced and yoghurt in a blender and whizz.
1 medium-sized banana Serve immediately.
500ml cold skimmed milk
250ml plain low-fat yoghurt

NUTRITIONAL VALUE (PER

SERVING)
Calories 156.7
Total fat 1.1g
Saturated Fat 0.6g
Carbohydrates 30.2g
Fibre 3.6g
Protein 13.5g

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Strawberry & Quinoa Glory

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

150ml water COOKING TIME | 20 MINUTES
50g quinoa Add 150ml of water to the quinoa and bring
300ml cold semi-skimmed milk to the boil. Lower the heat and simmer for 15
2 tsp. sweetener minutes.
½ tsp. pure vanilla essence
Remove from the hob and place to one side.
200g strawberries
Blend the milk, quinoa, sweetener, pure vanilla
essence, and strawberries until they are
NUTRITIONAL VALUE (PER completely smooth.
SERVING) Serve in a tall glass and enjoy!
Calories 111
Total fat 2g
Saturated Fat 0.7g
Carbohydrates 17.6g
Fibre 1.5g
Protein 6.9g

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Lun
nch
Spicy Chicken Stew

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

4 tbsp. olive oil COOKING TIME | 40 MINUTES
2 medium onions, sliced Heat the olive oil in a large saucepan over a
1 tbsp. garlic cloves, finely medium heat, then throw in the onions and fry
chopped for 4 minutes.
1 tsp. turmeric
Add the garlic, turmeric, and cumin seeds.
4 tsp. cumin seeds
Cook for another 2 minutes.
16 chicken drumsticks
2 tbsp. cornflour
Add the chicken, and cook until it’s brown all
8 tbsp. water over. This should take 3-4 minutes.
800g tinned gluten free Puy Mix the cornflour and water to make a paste.
lentils, drained and rinsed Pour this into the pan, and add enough water
Handful of fresh coriander to half-cover the chicken.
Lower the heat and simmer for 20 minutes.
NUTRITIONAL VALUE (PER Pop in the gluten free lentils and cook for another 5
minutes.
SERVING)
As a final touch, garnish with coriander.
Calories 884
Total fat 40.4g
Saturated Fat 8.8g
Carbohydrates 52.4g
Fibre 13.1g
Protein 74.5g

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Egg Curry

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

400g cooked brown rice, 100g COOKING TIME | 30 MINUTES
per serving Pour water into a saucepan, until it’s about
1 tbsp. vegetable oil two-thirds of the way full, and bring it to the boil.
1 medium onion Drop in the uncooked rice, lower the heat and
4 garlic cloves, finely chopped
cook for 40 minutes. Then, drain the rice, and
2 tsp. ginger, finely chopped
place it to one side.
200g fresh tomatoes, finely
chopped
Place the vegetable oil in a large saucepan
1 green chilli, finely chopped over a medium heat. Add the onion and stir
1 tsp. turmeric powder frequently for 4-5 minutes, ensuring that it
1 tsp. garam masala turns brown.
Salt to taste Pop in the garlic and ginger, then stir
8 free range eggs thoroughly. Add the tomatoes, chilli, turmeric
250g celeriac, diced powder, garam masala, and salt to taste.
Coriander to garnish Cook for another 3 minutes.
Mix in the boiling water and allow to simmer
NUTRITIONAL VALUE (PER for 5 minutes.
SERVING) Boil up some water in another medium-size
Calories 339 saucepan, then boil the eggs and diced
Total fat 14g celeriac for 7 minutes.
Saturated Fat 3.5g Using a colander, drain the eggs and the
Carbohydrates 33.3g celeriac, then peel and halve the eggs. Gently
Fibre 3.1g stir the egg halves and celeriac into the curry,
Protein 16.3g and cook them for another 5 minutes.
Serve with the brown rice, and garnish with
23 diabetes.co.uk freshly chopped coriander.
Chinese Style Salmon

INGREDIENTS | SERVES 4 PREP TIME | 15 MINUTES

2 tbsp. gluten free Dijon mustard COOKING TIME | 10 MINUTES
2 tbsp. Kikkoman Gluten-Free Preheat the oven to Gas Mark 4 or 180°C.
Soy Sauce In the meantime place the uncooked rice in
½ tbsp. honey a pan with two thirds of the pan full of boiling
2 tsp. lemon juice
water. Lower heat and cook for 40 minutes.
2 garlic cloves, minced
Then drain and set aside.
Pinch of white pepper
4 skinless salmon fillets, 120g
In a medium-size bowl, mix together the gluten free
each Dijon
300g salad greens mustard, Kikkoman Gluten-Free Soy Sauce, coconut
½ red onion, thinly sliced, to aminos, honey, lemon juice, garlic, and white
garnish pepper. Put the salmon in the bowl and coat
800g cooked brown rice well.
Place the salmon in an ovenproof dish. Pour
NUTRITIONAL VALUE (PER the remaining liquid over the salmon and bake
for 10 minutes in the preheated oven.
SERVING)
Calories 448
Divide the greens onto 4 plates and put a
Total Fat 5.7g salmon fillet on top of each plate.
Saturated fat 0.5g Garnish with red onion and your dish is ready
Carbohydrates 77.7g to serve!
Fibre 4.3g
Protein 27.4g

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Baked Chicken with Mixed Veg

INGREDIENTS | SERVES 2 PREP TIME | 10 MINUTES

4 chicken breasts COOKING TIME | 40 MINUTES
2 tbsp. olive oil Preheat the oven to Gas Mark 5 or 190°C.
200g celeriac, diced Line a baking tray with baking parchment. Put
Sprigs of rosemary the chicken breasts on the baking tray, and
Salt and freshly ground pepper
drizzle with a tablespoon of olive oil.
to taste
Bake for 20-25 minutes in the preheated
200g mixed vegetables
oven, until the chicken breasts are golden
brown.
NUTRITIONAL VALUE (PER Meanwhile, half-fill a saucepan with water and
SERVING) bring to the boil, then cook the dried celeriac
Calories 455.2 for 7 minutes.
Total Fat 9.4g Pan fry the boiled celeriac with sprigs of
Saturated Fat 1g rosemary, and season with salt and pepper.
Carbohydrates 22.2g
Serve the chicken with the pan fried celeriac
Fibre 6.1g
and boiled mixed veggies of your choice!
Protein 46.7g

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Chicken & Bell Pepper Foo Yung

INGREDIENTS | SERVES 2 PREP TIME | 10 MINUTES

FOR THE SAUCE: COOKING TIME | 30 MINUTES
300g chicken breasts, finely FOR THE SAUCE:
chopped Pop the chicken, spring onions, chilli, and
6 spring onions, sliced ginger in a medium-size saucepan and cover
1 red chilli, deseeded and sliced with 650ml of water.
4 tsp. minced ginger
Bring this mixture to the boil, then cover it,
2 tbsp. Kikkoman Gluten-Free
lower the heat, and allow it to simmer for 20
Soy Sauce
2 tsp. cornflour
minutes.
2 tbsp. water Pass this mixture through a strainer, and throw
50ml veggie stock away the spring onions, ginger, and chilli.
FOR THE FOO YOUNG: Place the stock back in the saucepan, and
4 tbsp. vegetable oil add the Kikkoman Gluten-Free Soy Sauce.
4 spring onions, trimmed and Mix the cornflour with a little water to make
sliced a paste, and add some hot stock. Whisk
1 red pepper, de-seeded and the mixture until it thickens, then allow it to
chopped simmer for another 2 minutes.
60g bean sprouts FOR THE FOO YOUNG:
8 eggs, beaten Heat the oil in a frying pan over a medium heat.
Throw in the spring onions, red pepper, and
bean sprouts, then stir fry for 3 minutes.
Pour half of the eggs into a frying pan and
cook for 3 minutes.
Once the bottom of the mixture is set, turn the
omelette over and cook on the other side.
26 diabetes.co.uk
Chicken & Bell Pepper Foo Yung

NUTRITIONAL VALUE (PER Pop the omelette onto a plate.

SERVING) Use the other 4 eggs to make a second
Calories 684 omelette, the same way you made the first.
Total fat 33.3g Spread the chicken filling and vegetables into
Saturated Fat 14.8g the middle of the omelette.
Carbohydrates 32.5g Serve straight away with the sauce and a
Fibre 1.1g garnish of coriander!
Protein 74.6g

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Beef Burger with Onion & Rocket

INGREDIENTS | SERVES 4 PREP TIME | 15 MINUTES

500g lean beef mince COOKING TIME | 20 MINUTES
2 medium onions, finely chopped Pre-heat the oven to Gas Mark 6 or 200c.
4 garlic cloves, finely chopped Pop the beef mince into a mixing bowl. Mix
1 tbsp. mint, finely chopped in the chopped mint, garlic and parsley, and
1 tbsp. parsley, finely chopped
season well with salt and freshly ground
1 tbsp. olive oil
pepper.
Salt and freshly ground pepper
Split the mixture into 4 portions and shape
to taste
each one into round burgers.
Place on a lightly greased baking tray in the
NUTRITIONAL VALUE (PER preheated oven for 10 minutes on one side
SERVING) and 10 minutes on the other until cooked
Calories 210
through.
Total Fat 9.7g
The beef burgers are great served with
Saturated Fat 0.5g
Carbohydrates 4.9g
caramelised onions on a bed of rocket.
Fibre 0.6g
Protein 26.1g

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Lamb Curry

INGREDIENTS | SERVES 2 PREP TIME | 15 MINUTES

2 tbsp. vegetable oil COOKING TIME | 30 MINUTES
300g lean lamb, cubed Put the oil in a large saucepan, and place
1 onion, finely chopped over a medium heat. When it’s hot, add the
4 garlic cloves, finely chopped lamb, and brown all over. This should take 5
2 carrots, sliced into ½ inch
minutes.
slices
Add the onion and the garlic, then sauté for 3
500ml hot chicken stock
½ tsp. turmeric
minutes.
2 tsp. ground cumin Then, add the carrots, hot chicken stock,
½ tsp. ground coriander turmeric, ground cumin, and ground
1 large tomato, finely chopped coriander. Bring this mixture to the boil.
1.5 tbsp. parsley, finely chopped Lower the heats, cover, and simmer for 20
Salt and freshly ground black minutes.
pepper to taste Stir in the chopped tomato and parsley, and
cook for 2 minutes.
NUTRITIONAL VALUE (PER Season with salt and pepper to taste.
SERVING)
Calories 506
Total Fat 36g
Saturated Fat 12.7g
Carbohydrates 12.6g
Fibre 3.4g
Protein 31.6g

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Chorizo & Chicken Salad

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

800g cooked chicken, cut into CHILLING TIME | 30 MINUTES
chunks COOKING TIME | 5 MINUTES
100g gluten free chorizo Combine 2 tablespoons of olive oil, crushed
100g rocket
garlic and tarragon in a bowl.
200g cherry tomatoes
Add the chicken breast chunks to this olive oil
4 tbsp. olive oil (used separately)
2 tbsp. tarragon
mixture, ensuring that the chicken is covered
2 garlic cloves, crushed and soaked. Leave it to marinade in the fridge
2 tbsp. white wine vinegar for 35 minutes, or overnight if possible.
Freshly ground black pepper In a frying pan, fry the marinated chicken and
gluten free chorizo slices in one tablespoon of
olive oil for around 3 minutes.
NUTRITIONAL VALUE (PER
Combine the rocket and tomatoes to make
SERVING) a salad. Add in the white wine vinegar, one
Calories 482 tablespoon of olive oil and pepper and stir
Total Fat 26.4g
through the salad.
Saturated Fat 6.5g
Mix in the chicken and gluten free chorizo, or
Carbohydrates 3.1g
Fibre 1.6g
arrange it on top, and your salad is ready to
Protein 56.9g serve!

30 diabetes.co.uk
Tuna Nicoise

INGREDIENTS | SERVES 2 PREP TIME | 15 MINUTES

4 boiled eggs COOKING TIME | 15 MINUTES
150g asparagus tips Put the eggs in a saucepan, cover them with
300g tuna steaks water, and bring to the boil. Then, lower the
1.5 tbsp. olive oil heat and hard boil the eggs for 5-7 minutes.
100g mixed salad
In a griddle pan, add the asparagus and cook
200g sun dried tomatoes
for 5 minutes until they are soft.
25g flat leaf parsley, chopped
finely
Place the asparagus to one side and run the
Juice and zest of a lemon eggs under cold water, then peel and slice
into quarters.
NUTRITIONAL VALUE (PER Heat a griddle pan over a medium heat, then
brush the tuna steaks with the olive oil, and
SERVING) cook for 3 minutes on each side.
Calories 656
Slice the tuna up and place on a plate with
Total Fat 34g
Saturated Fat 6.6g
eggs, mixed salad, asparagus, and sun dried
Carbohydrates 11g tomatoes.
Fibre 9.9g Lay the parsley on top along with the lemon
Protein 63g juice and its zest. The dish is now ready to
serve.

31 diabetes.co.uk
Pasta Free Lasagne

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

Handful of fresh basil, chopped COOKING TIME | 15 MINUTES
1 ball mozzarella, chopped FOR THE COURGETTE PASTA:
(250g) Place all of the ingredients for the courgette
FOR THE COURGETTE pasta in a zip lock or sandwich bag. Ensure
PASTA: they are thoroughly mixed together, and place
4 medium courgettes, washed it in the fridge to let it marinade.
and cut lengthwise into thin, Leave it in there while you prepare the sauce.
wide strips
FOR THE MEAT SAUCE:
1 tbsp. Himalayan salt
1 tbsp. olive oil
Brown the lamb mince in a saucepan with
1 tbsp. melted butter the olive oil for around 5 minutes, adding the
¼ tbsp. black pepper water as you go.
FOR THE MEAT SAUCE: Add in the diced onion, garlic, oregano,
500g minced lamb basil, salt, pepper, paprika, rosemary and
1 tbsp. water thyme. Cook for a further 5 minutes, stirring
1 onion, diced to make sure the spices cover the meat and
3 garlic cloves, minced vegetables.
1 tsp. dried oregano Mix in the drained tomatoes. Then lower the
1 tsp. basil heat and simmer for about 15 minutes. Once
1 tsp. black pepper cooked, set aside.
½ tbsp. Himalayan sea salt TO FINISH:
½ tbsp. paprika
Preheat the oven to Gas Mark 5 or 190°C.
3 tsp. rosemary
Spread a few tablespoons of the sauce on
4 tsp. thyme
the bottom of a nine by 13 inch (23 by 33cm)
oven proof dish, or in four individual pot pie
32 diabetes.co.uk dishes.
Pasta Free Lasagne

675g fresh tomatoes, finely Layer the lasagne starting with a courgette
chopped pasta base, then add 1/3 of the meat sauce,
2 tbsp. olive oil add a sprinkling of basil, and put 1/3 of the
mozzarella on top.
NUTRITIONAL VALUE (PER Repeat this process until you run out of
SERVING) ingredients.
Calories 647.2 Bake the lasagne in the pre-heated oven for
Total Fat 46.6g 30 minutes.
Saturated Fat 20.8g Serve up and relish!
Carbohydrates 15.8g
Fibre 39.7g
Protein 39.7g

33 diabetes.co.uk
Din
nner
Cod & Parsley Parcels

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

4 cod fillets, approx. 170g each, COOKING TIME | 20 MINUTES
skinned Place the milk to boil with lemon juice and salt
2 tsp. butter and pepper.
1 tbsp. gluten free plain flour Once boiled, leave to cool for 30 minutes.
500ml semi-skimmed milk
Melt the butter on a low heat, then mix in the gluten
3 tbsp. fresh parsley, finely
free flour, whisking thoroughly. Stir and cook for a
chopped
2 tbsp. lemon juice
minute.
Pour in the milk little by little, whisking
Salt and pepper to taste
constantly.
Return to the heat, stirring continuously and
NUTRITIONAL VALUE (PER bring to the boil.
SERVING) Simmer for 10 minutes. Then add salt and
Calories 230 pepper to taste and the chopped parsley.
Total Fat 5.6g Place the cod fillets in the pan and poach over
Saturated Fat 2.8g a low heat for 4–6 minutes, without the sauce
Carbohydrates 9.1g
boiling until the fish is cooked.
Fibre 0.2g
Turn each piece of fish over after 2 minutes.
Protein 35.2g
Place the fish fillets in a serving dish and
spoon over with the parsley sauce.
Truly scrumptious!

36 diabetes.co.uk
Fish Pie

INGREDIENTS | SERVES 2 PREP TIME | 15 MINUTES

2 tbsp. olive oil COOKING TIME | 45 MINUTES
1 onion, finely chopped Preheat the oven to Gas Mark 3 or 175°C.
2 cloves garlic Chop the celeriac and carrots and boil in
400g fresh chopped tomatoes salted water for 7-10 minutes. Strain, mash
½ tsp. cinnamon and mix in the butter. Season with salt and
½ tsp. ground ginger pepper to taste.
Salt and pepper Put the fish in boiling water in a saucepan,
120g salmon with just enough water to cover it. Cook for 5
140g smoked haddock minutes.
FOR THE MASH: The fish should become opaque and flake
25g butter easily.
300g celeriac Drain the fish and place in a bowl.
300g carrots Pop the oil in a saucepan on medium heat
Salt and pepper and sauté the onion and garlic for 5 minutes.
Mix in the cooked fish as well as chopped
tomatoes, cinnamon, ginger and the salt and
NUTRITIONAL VALUE (PER
pepper.
SERVING) Simmer on a medium heat to allow the
Calories 409 flavours to infuse.
Total fat 20.3g Place the mixture in a small roasting tin and
Saturated fat 3.5g cover with the mash.
Carbohydrates 20.5g Cook in the oven for 20 minutes until the
Fibre 2.6g mash crunches up.
Protein 19g Serve with a side of vegetables, a green salad
or on its own.

37 diabetes.co.uk
Trout with Beans

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

400g tinned cannellini beans, COOKING TIME | 30 MINUTES
drained Preheat the oven to Gas Mark 5 or 190°C.
2 fresh green chillies, deseeded Put the drained cannellini beans, green
and finely chopped chillies, and mint in a bowl.
Handful of fresh mint, finely
Lightly drizzle the trout fillets with a tablespoon
chopped
of extra virgin olive oil.
4 x 250g trout fillets
4 tbsp. extra virgin olive oil
Sprinkle the garlic on top of the fish and
1 tbsp. garlic cloves, finely season with salt and pepper.
chopped Bake the fillets in the preheated oven for 10
Salt and freshly ground pepper minutes.
to taste Remove from the oven and dress with some
Juice of a lemon lemon juice and a tablespoon of extra virgin
400g tinned kidney beans, olive oil. Season with salt and pepper to taste.
drained Serve on a bed of beans and enjoy!

NUTRITIONAL VALUE (PER

SERVING)
Calories 703
Total Fat 32.6g
Saturated Fat 9.3g
Carbohydrates 32g
Fibre 12.7g
Protein 67.1g

38 diabetes.co.uk
Spicy Cod with Mixed Veg

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

300g broccoli COOKING TIME | 30 MINUTES
400g fresh green beans Preheat the oven on Gas Mark 4 or 180°C.
8 x 200g cod fillets Bring some water to the boil in a medium size
10g butter, for greasing saucepan and throw in the broccoli for 5
3 tsp. ginger, finely chopped
minutes.
1.5 tbsp. Kikkoman Gluten-Free
Once the broccoli’s been cooking for 2
Soy Sauce
1.5 tbsp. sesame oil
minutes, add the green beans, then cook
Coriander to garnish them together for the remaining 3 minutes.
300g carrots Remove the vegetables, and drain them in a
150g green beans colander to remove any excess water.
Salt and freshly ground pepper Salt the cod fillets, then place them in a
to taste baking tray greased with butter. Put some
ginger on top, then cook the fillets in the
NUTRITIONAL VALUE (PER preheated oven for 12-15 minutes.
Remove from the oven and drizzle with Kikkoman
SERVING) Gluten-Free Soy Sauce.
Calories 464
Heat the sesame oil in a small saucepan and
Total Fat 7.9g
Saturated Fat 1.7g
pour over the top of the fillets.
Carbohydrates 24.1g Plate up the fillets, alongside the mixed veg.
Fibre 8.7g Garnish with coriander and tuck in!
Protein 76.8g

39 diabetes.co.uk
Lemon Sole with Roasted Celeriac

INGREDIENTS | SERVES 4 PREP TIME | 15 MINUTES

800g celeriac COOKING TIME | 40 MINUTES
200g orange tomatoes Preheat the oven to Gas Mark 4 or 180°C.
8 tbsp. olive oil Peel the celeriac, and dice it into small cubes.
8x 260g lemon sole Place the tomatoes on a baking tray and drizzle
Salt and freshly ground black
with a tablespoon of the olive oil.
pepper
Roast for 30 minutes.
Zest and juice of a lemon
12 fresh thyme leaves
Take them out of the oven and place to one
side to cool.
Put a tablespoon of olive oil in a large frying
NUTRITIONAL VALUE (PER
pan over a medium heat, then fry the lemon
SERVING)
soles, one at a time, in the oil. It should take
Calories 450
Total Fat 29.9g
around 5 minutes on each side to fry lemon
Saturated Fat 4.1g sole.
Carbohydrates 22.4g Once they’re all cooked, plate them up and
Fibre 4.9g season with salt and pepper to taste.
Protein 25.2g Serve the fried mackerel fillets with a side of
roasted celeriac and orange tomatoes.

40 diabetes.co.uk
Spicy Beef Salad

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

1 corn on the cob COOKING TIME | 15 MINUTES
3 tbsp. olive oil Bring a pan of water to the boil. Pop in the
150g quinoa corn and cook for 5 minutes, then drain.
5 tbsp. tomato salsa Use a little oil to brush the sweet corn.
Juice of a lime
Cook the sweet corn on a griddle pan for 4
300g very lean small steaks
minutes, until lightly charred.
150g mixed salad
1 avocado, peeled and sliced
In the meantime cook the quinoa according
1 handful of fresh coriander to packet instructions, then pop it into a bowl
1 small red onion, finely sliced and mix in 3 tablespoons of salsa and half the
Salt and pepper to taste lime juice.
Rub the salt and pepper onto the steak along with
some more oil.
NUTRITIONAL VALUE (PER
Get the griddle pan hot and cook the steaks
SERVING) for 2 minutes on each side, and place to one
Calories 418 side.
Total Fat 20.8g
Mix the salad leaves with the quinoa and serve
Saturated Fat 4.1g
on a platter. Strip kernels from the
Carbohydrates 28.9g
Fibre 4.3g
corn cob with a knife and scatter onto the
Protein 26.5g salad.
Cut the steak into strips and mix in with the
salad, along with the avocado, fresh coriander
and red onion. Combine the remaining olive
oil, lime juice and tomato salsa for a dressing
and drizzle onto the salad prior to serving.
41 diabetes.co.uk
Beef Sirloin with Green Salad

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

1.5 kg sirloin of beef COOKING TIME | 75 MINUTES
Salt and freshly ground pepper Pre-heat the oven to Gas Mark 9 or 240ºC.
to season Rub the oil on the meat. Then, season with
2 tbsp. olive oil salt and freshly ground black pepper.
Small bag of rocket
Place the beef on a baking tray and cook in
FOR THE GREEN SALAD: the oven for 25 minutes.
1.5 tbsp. capers, finely chopped
Lower the temperature of the oven to Gas
3 tbsp. gherkins, finely chopped
Mark 5 or 190ºC and roast for 50 minutes.
4 spring onions, finely chopped
1 tbsp. parsley, finely chopped Take out of the oven and cool.
Juice of a lemon FOR THE GREEN SALAD:
5 tbsp. extra-virgin olive oil Combine the capers, gherkins, spring onions,
parsley, finely chopped, lemon juice and extravirgin
NUTRITIONAL VALUE (PER olive oil in a bowl.
Slice the beef into thin slithers and arrange on
SERVING) a plate. Place some salsa verde on top and
Calories 726
garnish with rocket leaves.
Total Fat 43.5g
Your dish is now ready to enjoy!
Saturated Fat 12.8g
Carbohydrates 7.6g
Fibre 2.2g
Protein 79.5g

42 diabetes.co.uk
Steak & Vegetables

INGREDIENTS | SERVES 4 PREP TIME | 5 MINUTES

4 x 500g steaks COOKING TIME | 20 MINUTES
300g frozen peas Rub the salt onto the steak.
300g carrots, peeled and sliced Bring some water to the boil in a large
300g green beans, sliced saucepan. While the water is boiling, peel and
300g brocolli chop your veg ready for cooking.
4 tbsp. butter Once this is done, lower the heat, throw in the
Salt to season veggies and cook for 5-10 minutes.
In the meantime, pour the oil into a large,
NUTRITIONAL VALUE (PER heavy based frying pan and heat to a
medium/high heat.
SERVING) Place the steaks in the frying pan and sear for
Calories 1171.1 5 minutes each side, until they are cooked to
Total Fat 43.3g your taste.
Saturated Fat 19.2g Enjoy with the side of mixed veggies!
Carbohydrates 29.3g
Fibre 10.8g
Protein 157.3g

43 diabetes.co.uk
Pan Fried Celeriac & Chorizo

INGREDIENTS | SERVES 4 PREP TIME | 15 MINUTES

800g celeriac, cubed in to inch COOKING TIME | 30 MINUTES
pieces Pop the diced celeriac in a saucepan, cover it
4 tbsp. olive oil with water, and bring it to the boil.
2 tbsp. rosemary Lower the heat and allow to simmer for 5-7
2 red onions, finely sliced
minutes, then drain the celeriac in a colander.
2 red pepper, finely sliced
Heat the oil in a large frying pan over a
500g gluten free chorizo,
skinned and sliced
medium heat. Throw in the celeriac and
300g cherry tomatoes some rosemary, and fry for 3 minutes until the
200ml vegetable stock celeriac is slightly brown.
3 tbsp. flat leaf parsley, finely Add the onions and red pepper, and cook for
chopped 3 minutes.
Mix in the gluten free chorizo and cook for
NUTRITIONAL VALUE (PER another 4 minutes.
Add the tomatoes and the vegetable stock.
SERVING) Stir the entire mixture and cook for another 4
Calories 474
minutes.
Total fat 31.4g
Garnish with parsley and your dish is ready to
Saturated Fat 7.5g
Carbohydrates 34.7g
serve!
Fibre 7g
Protein 17.7g

44 diabetes.co.uk
Cod with Sauteed Kale

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

FOR THE FISH: COOKING TIME | 35 MINUTES
4 x 170g cod fillets Preheat the oven to Gas Mark 7 or 210°C.
400g fresh tomatoes, chopped Lightly spray or coat a 13x9” (33x23cm)
½ red bell pepper, chopped ovenproof dish with coconut oil.
1 tsp. lemon zest Combine the tomatoes, peppers, lemon zest,
2 tsp. chopped thyme leaves thyme, salt and pepper in a saucepan and
Himalayan sea salt and black
cook for 5-8 minutes until soft. Place the
pepper, to taste
cod in the prepared baking dish and season
1 tbsp. fresh lemon juice
with a pinch of salt and pepper. Bake in the
FOR THE KALE:
preheated oven for around 15 minutes.
450g kale, tough stems and ribs
removed and cut into 1inch strips
Drizzle with a tablespoon of lemon juice.
2 tbsp. olive oil FOR THE KALE:
1 tbsp. red wine vinegar Boil half a saucepan of water and drop in the
Dash of sea salt kale. Boil the kale for around 10 minutes.
Remove the kale from the heat, drain it, and
NUTRITIONAL VALUE (PER set it to one side.
Heat some oil on a medium-high temperature.
SERVING) Add the garlic and cook for about 1 minute,
Calories 380
until it softens. Reduce the heat to low and
Total Fat 8.1g
add the kale. Simmer gently until everything in
Saturated Fat 1.2g
Carbohydrates 19g
the pan is warmed through. Remove from the
Fibre 5.3g heat and stir in the vinegar and sea salt.
Protein 33g Serve the cod on a bed of kale with the
vegetable mixture on the side.
45 diabetes.co.uk
Dess
sert
Raspberry & Limoncella Semi Freddo

INGREDIENTS | SERVES 4 PREP TIME | 1 HOUR 50 MINUTES

FOR THE SEMIFREDDO: CHILLNG TIME | OVERNIGHT
150g fresh raspberries Using cling film line the base of a 1kg loaf tin.
4 tbsp. Stevia Using a fork, for the semifreddo, mash the
300ml carton double cream raspberries and two tablespoons of Stevia in
5 tbsp. Limoncella a bowl. Whisk the cream, the Stevia and the
400ml crème fraîche Limoncella into soft peaks. Beat the crème
FOR THE COULIS: fraîche so it forms a similar consistency to the
300g fresh or frozen (thawed) double cream mixture. Then carefully fold the
raspberries
cream mixture in with the crème fraîche.
2 tbsp. agave nectar
Swirl the mashed raspberries through the
Extra raspberries for serving
creamy mixture. Pour the mixture into the loaf
tin. Mash the raspberries using a fork and
NUTRITIONAL VALUE (PER mix with two tablespoons of agave nectar
SERVING) for a coulis. For a finer coulis you can sieve
Calories 367 this mixture. Cover the semifreddo with cling
Total Fat 25g film and freeze overnight. You can freeze the
Saturated Fat 15g semifreddo and the coulis for up to a month.
Carbohydrates 19.5g The frozen semifreddo will need to be de
Fibre 5.5g frosted for an hour prior to serving and the
Protein 1g
coulis will need to be thawed overnight
before serving. Peel the cling film from the
semifreddo. Drizzle a bit of the coulis on to it
and place some raspberries over the top.
Slice the semifreddo and serve with the coulis.
48 diabetes.co.uk
Frozen Mango Yoghurt

INGREDIENTS | SERVES 6 PREP TIME | 10 MINUTES

320g mango, peeled and sliced CHILLING TIME | 4 HOURS
800g low fat plain yoghurt Mix the mango, yoghurt, agave nectar, and
50ml agave nectar pure vanilla essence in a large bowl.
2 tsp. pure vanilla essence Transfer the yoghurt into an old, clean ice
cream tub. Freeze for an hour then remove
NUTRITIONAL VALUE (PER from the fridge and mix the frozen yoghurt
SERVING) again.
Calories 187 Freeze again for another 3 hours.
Total Fat 4g Serve with shavings of dark chocolate and
Saturated Fat 2g enjoy!
Carbohydrates 33g
Fibre 1.3g
Protein 6g

49 diabetes.co.uk
English Scones

INGREDIENTS | SERVES 12 PREP TIME | 15 MINUTES

1 tbsp. honey COOKING TIME | 20 MINUTES
100ml unsweetened apple juice Preheat the oven at 190°c/Gas Mark 5.
100g butter Combine the honey, unsweetened apple
4 tbsp. unsweetened almond milk juice, butter, almond milk and pure vanilla
1 tsp. pure vanilla essence
essence together.
400g almond flour
Mix together the almond flour, bicarbonate
2 tsp. bicarb of soda
100g raisins
of soda, raisins and Stevia to make a dough.
Roll the dough out onto a lightly floured
2 tbsp. Stevia
surface until it is about an inch and a half
thick. Cut out circular shapes using a pastry
NUTRITIONAL VALUE (PER cutter and place these on a greased baking
SERVING) tray. Roll any remaining bits of dough together
Calories 296 and repeat so that all the mixture is used.
Total fat 25g Bake for around 20 minutes. To check if
Saturated Fat 6g the scones are done, poke a skewer (or
Carbohydrates 28g
something similarly long and thin) into one of
Fibre 4g
them, then withdraw it. If the scones have set
Protein 7g
the skewer will come out clean.
Leave the scones on a wire rack to cool.
Enjoy with lashings of homemade jam!

50 diabetes.co.uk
Chocolate Chip Cookies

INGREDIENTS | SERVES 30 PREP TIME | 15 MINUTES

250g almond flour COOKING TIME | 10 MINUTES
1 tsp. bicarb. of soda Preheat the oven at 190°c/Gas Mark 5.
30g Triple Zero sweetener In a large bowl, mix together the almond flour,
100g butter bicarbonate of soda and Triple Zero sweetener.
2 large eggs
Add the butter and mix thoroughly.
2 tsp. pure vanilla essence
Throw in the eggs and the pure vanilla
40g gluten free carob chips
essence.
Mix in the gluten free carob chips.
NUTRITIONAL VALUE (PER Drop spoonfuls about 1 inch in diameter onto
SERVING) a greased baking tray. Bake for around 10
Calories 86 minutes. You can check if chocolate cookies
Total Fat 8g are done by nudging the edges with a spatula
Saturated Fat 2.4g or gently pressing down with your fingers:
Carbohydrates 2.2g when the cookie is done the edges will be
Fibre 1g firm.
Protein 2.4g

51 diabetes.co.uk
Coconut Panacotta

INGREDIENTS | SERVES 2 PREP TIME | 15 MINUTES

400ml coconut milk COOKING TIME | 10 MINUTES
1 vanilla pod RESTING TIME | 1 HOUR
1 tbsp. agar agar flakes or 1 tsp. Put the coconut milk in a pan along with the
agar agar powder (vegetarian
agar agar and place to one side. Add the
gelatine substitute, available at
vanilla to the coconut milk mixture by slicing
health
food shops
open the vanilla bean lengthways, and using
the tip of a knife to remove the dark contents
4 tbsp. pomegranate seeds
of the vanilla bean.
Gently heat the mixture over a medium
NUTRITIONAL VALUE (PER heat, whisking thoroughly at the same time.
SERVING) Continue whisking until the agar agar has
Calories 250 totally dissolved. If you are using agar agar
Total Fat 38g flakes you will need to simmer the mixture for
Saturated Fat 33g 10-15 minutes. If you are using the agar agar
Carbohydrates 26g
powder you will need to simmer it for up to
Fibre 6g
five minutes.
Protein 2.5g
Remove the mixture from the heat and pour
the mixture into 4 serving bowls. Place them
in the fridge to set: this will take approximately
1 hour.
Top your dish with pomegranate seeds and
tuck in!

52 diabetes.co.uk
Pistachio Gelato

INGREDIENTS | SERVES 4 PREP TIME | 4 HOURS

400ml half-fat coconut milk Whizz the half-fat coconut milk, unsweetened
200ml unsweetened almond milk almond milk, agave nectar, Xanthan gum and
30ml agave nectar 100g of the shelled pistachios in a blender.
¼ tsp. Xanthan gum Blend the mixture for a couple of minutes until
150g unsalted pistachios (shelled totally smooth.
& finely chopped) Place the mixture in the fridge for 2 hours.
Freeze the ice cream for 2 hours. When it is
NUTRITIONAL VALUE (PER set add the rest of the chopped pistachios
SERVING) and allow the ice cream to freeze completely.
Calories 300 The finished item will keep in the freezer for up
Total Fat 18g to 3 weeks.
Saturated Fat 2g
Carbohydrates 30g
Fibre 11g
Protein 9.2g

53 diabetes.co.uk
Crème Brûlée

INGREDIENTS | SERVES 2 PREP TIME | 5 MINUTES

400g double cream COOKING TIME | 30 MINUTES
4 egg yolks Heat the cream, ensuring that it doesn’t boil.
1 tbsp. Stevia Put the egg yolks in a bowl and add the
FOR THE TOPPING: tablespoon of Stevia.
1 tbsp. butter
Whisk the cream into the egg yolks and
2 tsp. Stevia
Stevia. Pour into 4 ramekins and bake for 25-
30 minutes.
NUTRITIONAL VALUE (PER Check every 5 minutes to ensure that they
SERVING) are done. You can tell if your dessert is baked
Calories 643 by shaking it - a cooked crème brûlée will only
Total Fat 40g wobble slightly when shook. Place on topping
Saturated Fat 16.2g ingredients and grill until golden brown in
Carbohydrates 65.7g colour.
Fibre 0g
Once slightly cooled your dish is ready to
Protein 13.4g
serve!

54 diabetes.co.uk
Creamy Berry Treat

INGREDIENTS | SERVES 4 PREP TIME | 10 MINUTES

180g blueberries Put the blueberries and raisins in a dessert
120g raisins bowl until approximately a third of the way full.
400ml thick cream, whipped Spoon on the whipped cream, and layer the
180g raspberries raspberries on top.
2 tbsp. raspberry coulis Combine the fruit coulis with the remaining
180g blackberries
cream and pour onto the raspberries.
Sprigs of mint Top with blackberries and sprigs of mint.

NUTRITIONAL VALUE (PER

SERVING)
Calories 302
Total fat 12.4g
Saturated Fat 7.6g
Carbohydrates 46.6g
Fibre 8g
Protein 4.9g

55 diabetes.co.uk
Chocolate Mousse

INGREDIENTS | SERVES 4 PREP TIME | 5 MINUTES

100g gluten free unsweetened COOKING TIME | 15 MINUTES
dark chocolate CHILLING TIME | 3 HOURS +
4 medium eggs Separate the egg yolks by cracking them and
1 tbsp. brandy
letting the white dribble out into a bowl whilst
1 tbsp. Triple Zero sweetener
holding the yolks inside the shell halves. Save
Optional: berries of your choice
the egg whites for later. Mix the egg yolks and
to decorate
the brandy in a mixing bowl. Break the chocolate
into tiny pieces and place in a heat proof bowl.
NUTRITIONAL VALUE (PER Place the bowl on top of a pan of water and place
SERVING) over a high heat. Stir the chocolate continuously
Calories 195 until it has all melted and contains no lumps. Make
Total Fat 17.6g sure the water in the pan does not boil over as
Saturated Fat 10g this could cause injury. Remove the bowl from
Carbohydrates 10.1g the heat and stir the melted chocolate in with
Fibre 4g
the egg yolks and brandy.
Protein 9.6g
With an electric whisk, whisk the egg whites
and add the Triple Zero sweetener to them.
Continue to whisk until the mixture turns white
and forms peaks that hold their shape when
you lift the whisk out. Fold the egg whites
into the chocolate with a spatula. Do this by
scooping the mixture and folding it on top of
itself. Spoon the mousse into four bowls and
place in the fridge to chill for a minimum of 3
56 diabetes.co.uk hours. Decorate with berries and enjoy!
Vanilla Ice Cream

INGREDIENTS | SERVES 4 PREP TIME | 5 MINUTES

300ml full fat milk COOKING TIME | 15 MINUTES
150ml double cream CHILLING TIME | OVERNIGHT
1 tbsp. sweetener Place the milk, cream, sweetener and vanilla
1 vanilla pod
pod in a saucepan. Heat gently, stirring
4 medium egg yolks
throughout, until the sweetener has dissolved.
Berries to serve
Bring this mixture slowly to the boil.
Beat the egg yolks in a bowl. Pour the boiling
NUTRITIONAL VALUE (PER milk on to the egg yolks slowly and steadily,
SERVING) whisking throughout. Remove the vanilla pod
Calories 250 before straining the vanilla custard into a used
Total fat 22.3g ice cream tub. Set aside to cool. Put the lid
Saturated Fat 2.4g on the container and freeze overnight. Prior
Carbohydrates 12.5g
to serving, leave the ice cream out at room
Fibre 0g
temperature for 10 minutes.
Protein 3.5g
Serve with berries of your choice and enjoy!

57 diabetes.co.uk
Disclaimer

This book is for informational (and delicious) purposes only

The information provided in this recipe book should not be considered complete, nor should it be relied on to suggest
a course of treatment for a particular individual, nor is it intended to refer you to a particular medical professional or
health care provider.
It should not be used in place of a visit to, consultation with, or the advice of a doctor, DSN or other qualified health
care providers. The material in the recipe book is made available with the understanding that we are not engaged in
providing professional advice.
Information in the recipe book is not exhaustive and does not cover all/any aspects of diabetes, ailments or physical
conditions or their treatment.
Should you have any health care related questions, contact your doctor or other qualified health care provider promptly.
You should never disregard medical advice or delay in seeking it because of something you have read in the recipe
book.
No promises are being made that the information in this recipe book will be error free, or that it will provide specific
results, so be sure to check each and every ingredient/recipe to see if it may contain any gluten.
The recipe book is provided “AS-IS” without any warranty, and the use of the recipe book is solely at your own risk.
Before relying on the material in the recipe book, users should independently verify the accuracy, the completeness, and
the relevance for their purposes, obtaining professional advice when appropriate or applicable, as the material in the
recipe book may include opinions, recommendations, or content from third parties, which may not reflect your views.
By accepting and using the recipe book and any information contained in the recipe book or related to the recipe book,
you understand and acknowledge that your sole and exclusive remedy with respect to any defect in or dissatisfaction
with the recipe book or the information contained in the recipe book is to cease using the recipe book. You further
understand and acknowledge that everyone that has contributed or prepared this recipe book or that has distributed or
otherwise shared this recipe book disclaims any liability to you, and all such persons are not liable for losses or
damages which may result through the use of the information, products, and service presented in this recipe book or
any other materials or information relating to the Recipe Book. The statements in this recipe book have not been
evaluated by any authority. These recipes are not intended to treat or cure any disease or condition.
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