Two recipes from Diabetes UK for a delicious and healthy family meal

Claire Gordon, head of Diabetes UK south west told Taste: “Our Diabetes UK supporters have sent in some healthy recipes, which we’ve featured online. Four recipes have been chosen and you can choose your favourite, the recipe selection is suitable for all pockets and tastes. From traditional pancakes and sea bass, to courgette enchiladas and sag aloo, there’s something for everyone. Vote now on our website, diabetes.org.uk.”

Living with Type 1 or Type 2 diabetes makes it important to follow a healthy diet, but it shouldn’t mean you have to eat different food to your loved ones, or stop taking pleasure from food.

Claire added: "It is important that everyone, whether diagnosed with diabetes or not, follows a healthy diet which includes plenty of vegetables and fruit but is low in sugar, salt and fat.

“From snack time inspiration to family-friendly meals, special occasions, gluten-free dishes, seasonal recipes and baking recipes, the ‘Enjoy Food’ recipe finder has it covered. People can choose from really easy-to-follow recipes or attempt others which are a bit more complex. We also understand that people with diabetes still want to be able to bake and enjoy the occasional treat which is why we’ve included healthy baking recipes too.”

From roasted peppers with feta cheese to cherry and chocolate dessert pots and fruit and nut bars, hundreds of delicious and healthy recipes which are suitable for people with diabetes, and also for anyone seeking inspiration for healthy meals that are not laden with fat and sugar, are now available on the Diabetes UK website.

The online tool provides recipes to suit every occasion – from quick everyday family meals to something for a special occasion – and each one lists the all-important carbohydrate content to make ‘carb counting’ easy for people with diabetes who need to match their insulin dose to the amount of carbohydrate they are eating.

Each recipe also includes protein, fat, saturates, sugars and salt content per portion, as well as calorie information.

Claire Gordon added: “This resource aims to be hugely helpful to the 3.2 million people living diagnosed with diabetes, for whom physical activity and a healthy balanced diet is key to helping them manage their condition. Furthermore, an estimated further 630,000 people already have Type 2 diabetes but have not been diagnosed, and an estimated 11.5 million people in the UK being at risk of developing Type 2 diabetes. It is really important for everyone, regardless of whether they have been diagnosed with diabetes, to embrace a healthy diet and these recipes can help everyone do just that.”

You can vote atdiabetes.org.uk/Guide-to-diabetes/Recipes/Recipe-competition-vote-for-your-favourite/

CHICKEN CASSEROLE

A great way to use pulses. They are a cheap and filling source of protein and fibre.

SERVES 4 PREP TIME 20 Mins COOK TIME 50 Mins

229 calories per serving,

Ingredients

• 100g lean smoked back bacon, chopped

• 4 small skinless chicken breasts

• 1 large onion, chopped

• 2 cloves garlic, crushed

• 2 green peppers, seeded and chopped

• 2 tbspfresh marjoram or ½ tbsp dried

• 1 x 400g can chopped tomatoes

• 150ml chicken stock

• 1 x 420g can borlotti beans, drained and rinsed

• 2 tbsp tomato puree

• salt and freshly ground black pepper

5. Method Heat a large non-stick saucepan, add there bacon and fry for 2-3 minutes until beginning to crisp. Remove from the pan, then add the chicken and brown on each side.

6. Add the onion, garlic and peppers and continue to fry for 2-3 minutes.

7. Return the bacon to the pan with all the remaining ingredients, stir well, bring to the boil cover and simmer gently for 40-45 minutes.

8. Serve with vegetables and mashed potato (just add milk to mash and not butter or margarine).

CHEF’S TIPS

This dish works well with lean cubed pork or turkey.

You could use mixed beans or chick peas if you prefer.

Shiny, red and perfectly formed, cherries are low in fat and have a low glycaemic index (GI), as well as being a good source of fibre, vitamin C, potassium, magnesium, copper and iron.

CHERRY & CHOCOLATE POT

Shiny, red and perfectly formed, cherries are low in fat and have a low glycaemic index (GI), as well as being a good source of fibre, vitamin C, potassium, magnesium, copper and iron.

SERVES 4 PREP TIME 20 Mins COOK TIME 15 Mins

116 calories per serving

Ingredients

225g fresh cherries

2 tbsp artificial sweetener

1 tsptsp(level) cornflour, blended with 1 tbsp cold water

100 g Quark or low fat soft cheese

2tbsp skimmed milk

Half level tsp vanilla extract

25g dark chocolate, dark, broken into pieces

For the chocolate sauce:

1 heaped tsp unsweetened cocoa powder

Half a level tsp cornflour, blended with half tbsp cold water

1 level tbspgolden syrup

Method Halve and pit 225g fresh cherries, reserving 4 whole for decoration.

Put in a small pan with 50ml water and 1tbsp artificial sweetener. Simmer for 3-4 minutes until soft.

Blend 1 level tsp cornflour with 1 tbsp cold water and stir into cherries until thickened.

Remove from heat and cool, stirring to prevent skin forming.

In a bowl, beat 100g low-fat soft cheese, 2 tbsp skimmed milk, half tsp vanilla extract and 1 tbsp sweetener until smooth.

For the chocolate sauce, put 25g dark chocolate pieces into a pan and add 1 heaped tsp unsweetened cocoa powder, half level tsp cornflour, blended with half tbsp cold water, and 1 tbsp golden syrup. Heat, stirring constantly, until smooth. Cool, stirring to prevent skin forming.

Spoon everything into small serving glasses. Finish each one with a cherry.

Chill and serve.

CHEF’S TIPS

Blueberries or blackberries work just as well as cherries and are much simpler to prepare as they don’t need de-stoning. You could also use raspberries but if so reduce the cooking time to 2 mins