Showing posts sorted by date for query cabbage. Sort by relevance Show all posts
Showing posts sorted by date for query cabbage. Sort by relevance Show all posts
One of my favorite things to eat is Pasta. I do need to control myself as I would happily eat it every day, three times a day. As a diabetic this wouldn't be a very smart thing to do however, so I do keep myself reigned in.
Also its not so bad so long as I use a high fibre or whole wheat pasta and include plenty of vegetables in the dish. That makes this hearty and simple pasta dish something which I can truly enjoy on occasion!
I have also downsized the recipe to feed just one, moi. If you are wanting the full sized recipe, you can easily access it here.
One of the things I thought I would really miss here, now that I am back in Canada, were the lovely sausages that I was able to buy in the UK, or bangers are they are lovingly known.
I am happy to say that there are now some really great sausages here that are available in the shops. PC free from sausages. (And I have not been paid to say that. I speak the truth.)
They come in a wide variety. They have them called simply Bangers, then there are the Honey Garlic, Sweet Italian and Hot Italian. All are very good. If there are any more varieties I haven't come across them yet. I like the free-from because they are made from meat which has been raised without anti-biotics, and grain fed. It is also Canadian Pork. No GMO.
I know that might not mean anything to some people, but it does mean something to me. In any case, these are delicious sausages. Nice and meaty, well flavored and not filled with too much fat and fillers.
I love this simple pasta sauce. It is rich and creamy, and filled with flavor, depending on the type of sausage you choose to use.
I like a nice peppery sausage, but not overly spicy. I chose to use the sweet Italian today and it was excellent. In the UK, I always used a good Cumberland sausage.
This recipe is also a great way to use up any bits of cabbage you have going in the refrigerator. You don't need a lot, only about a cup of it. I tend to buy my cabbages either on the smaller size these days, or cut in halves or quarters. I just don't and can't use up a whole cabbage anymore unless I have company and am wanting to eat a lot of coleslaw.
The cabbage gets sautéed in a heavy bottomed skillet along with a medium onion which you peel and cut into half moons. I hand shred my cabbage so that it is not too fine, but neither do you want the pieces too large.
I sauté them with the onions in a mix of olive oil and butter. You can use just the oil if you wish, but I like the extra flavor that the butter gives.
I find it also aids in the caramelization of the vegetables. You get a lovely nutty flavor from the cabbage, kind of sweet. I love it.
Once the vegetables have softened and begun to caramelize you can add the sausage. You will need to skin it, which is very easily done. Simply run a sharp knife down the length of it and peel the skin away, discarding it.
This gets broken up and torn and thrown in with the cabbage and onions. Just stir fry it, until it too starts to caramelize and turn golden brown in spots and slightly sticky.
You need two kinds of mustard for this. A good Dijon mustard and a grainy Dijon mustard. Both have qualities that add something unique to this dish. Do NOT be tempted to use regular North American Mustard. The flavor of those is too sharp and harsh and vinegary, plus the color is far too bright.
Dijon has a nice mellow flavor. Yes, there is a bit of heat, but it doesn't slap you in the face. I like that. In fact it is my mustard of choice now for most things.
There is a place for North American Mustard, but its not here.
You will also need a quantity of heavy cream for the sauce. Not a lot, really, only 1/3 cup/80ml. If this bothers you then you can use evaporated skim milk in its place.
This will give you the silky richness without the fat. Don't worry the other flavors will make it very difficult to detect that you have used canned milk. I have this so infrequently that I just use the cream.
In for a penny, in for a pound, no pun intended. The sauce is rich and creamy. Depending on the sausage you have used you may or may not need seasoning. Taste it and adjust as necessary.
At this point you can also throw in half of the chopped parsley, and get on with the business of cooking the pasta.
You could certainly use whichever pasta you like here, but I like to use one that will grab onto and "hug" every bit of that lucious, rich sauce. Something which will cup the sauce.
Today I used Cappelletti. It is shaped like little saucers. You can use anything similar, baby shells, etc. All work well. I dare say you could even get away with elbow macaroni.
This is delicious. You get the caramelized sweetness from the onions and cabbage, along with the spicy tang of two mustards, and the richness of a good sausage.
Then there is the cream . . . what's not to like about this?
Some nice crusty bread on the side to help sop up that sauce and you are in pasta heaven. I can't think of anything else you might need, save it be perhaps a salad on the side and if you are a wine drinker a nice glass of merlot would go nicely.
I am not a wine drinker, so enjoyed it with a nice glass of cold sparkling water!
Pasta with a Creamy Mustard and Sausage Sauce
Yield: 1
Prep time: 5 MinCook time: 14 MinTotal time: 19 Min
I have down sized one of my favorite weeknight supper pasta dishes to serve just one person. This is quick and easy with a deliciously different, rich, and meaty sauce.
Ingredients
- 1/2 TBS olive oil
- 1/2 TBS butter
- 1 medium onion, peeled, halved and sliced into half moons
- 1 cup (130g) white cabbage, trimmed and thinly sliced
- 1 fat good quality sweet Italian sausage (or hot if you prefer a bit of spice), skinned
- 1 TBS flat leaf parsley, chopped coarsely
- 1 heaped tsp of Dijon mustard
- 1 heaped tsp of grainy Dijon mustard
- 1.3 cup (80ml) heavy cream
- salt and black pepper to taste
- 2 ounces (about 2/3 cup) pasta shapes (use one which will cup the sauce such as Conchiglie or Cavatelli. I like Cappelletti)
Instructions
- Heat the oil and butter in a medium, heavy bottomed skillet just until the butter begins to foam. Add the cabbage and the onion. Cook, stirring frequently, over medium heat, until they begin to wilt and caramelize a bit. I usually cover it with a lid for the first five minutes to help it soften a bit faster.)
- Tear the sausage up into bits and add it to the cabbage and onion mixture. Cook, stirring occasionally, until the sausage is cooked through and golden brown in places.
- Stir in both mustards and the cream. Heat through. Season to taste with salt and pepper. Stir in half the parsley and remove from the heat. Keep warm while you cook the pasta.
- Cook the pasta according to the package directions in some lightly salted boiling water. Cook just to al dente. Once done, using a slotted spoon, scoop the cooked pasta directly out of the cooking water and into the skillet with the sauce. (Its okay to have a bit of water in the sauce, but take care not to add too much.)
- Give everything a good stir together. Taste and adjust seasoning as necessary. Scatter the remaining parsley on top and serve immediately with some crusty bread if desired.
I wanted to share this recipe with you today for Extra Crispy Chicken Wings. Not only is it an easy chicken wings recipe, but it is also a small batch chicken wing recipe.
Built for the smaller family, although you could certainly double or triple it if you wanted to! It makes just enough oven baked chicken wings for two people, no more no less, and I can promise you that they are delicious!
I have to confess that there is one thing on earth that I really love, and that is sauerkraut. It is something I grew up with. With the exception of my father, we all love it.
Because my father was not overly fond of it, it wasn't something my mother cooked very often, but when she did we were all in heaven. She never did anything fancy to it.
It was simply sauerkraut cooked for hours on the stove with perhaps a bit of pickled pork or ham added to it, sometimes wieners. I loved coating my potatoes with lots of butter and mashing the kraut down into them.
I suppose wieners are not all that different from smoked sausage. You can also use ham hocks if you wish, or even bacon. I like smoked sausage.
When I was in Austria I got to enjoy a smoked bratwurst served with kraut and tiny boiled potatoes. Oh my but it was some good, served with some spicy grainy mustard. I think that was one of my favorite meals I had in Austria.
My maternal grandfather was of German Dutch descent and he used to make his own sauerkraut, and pickled pork also. There were really strict rules surrounding the making of it.
Something to do with starting it with a new moon, etc. but I am not really sure what they are. I do know that sauerkraut is very good for you. Mom swore that the juice from raw kraut was the cure for many ailments!
Sauerkraut was invented a very long time ago as a means of preserving cabbage. It is made by mixing together shredded fresh cabbage and salt and pressing down on the mixture, which releases water and causes fermentation.
Fermentation brings to life wonderfully healthy microbes, which may be enough incentive for you to eat that little pile of kraut that gets served up with your potatoes and sausages.
My sister still makes her own. She makes all kinds of it too. Mexican kraut, spicy kraut, etc. I have tasted it and its fantastic! It is delicious raw.
When I cook kraut, I do like to add a few bits to it which really help to enhance its flavors and bring it to life. I start with onions and apples. Sauerkraut, onions and apples are a trinity of excellent taste!
I know some people leave the skin on their apples. I like to remove it. I am not overly fond of the texture of cooked apple skin. I'm not overly fond of it raw either for that matter!
You need to drain and rinse your kraut. Because salt is the preservative used to ferment it, it is always quite salty. Draining off the liquid and rinsing it with clean cold water helps to get rid of some of that. If you still think its salty, ( taste a bit) you can rinse and drain it again.
Well drained raw kraut is great on sandwiches and in salads, but if you are going to be cooking it, you will want to replace the liquid with something. Some people simply use boiling water.
Still others use broth or beer. I like to use apple juice. It has a flavor that is only slightly sweet and it goes wonderfully with the kraut.
I also add a bit of brown sugar to help combat the sourness of the kraut. No, it doesn't make the kraut sweet, but it does mellow it out a bit.
Of course you really need to add something a bit smoky to the mix. Smoked sausage is perfect, as is kielbasa, or thick bacon, pickled pork, ham hocks, etc. Today I used a smoked sausage (because there is only me.)
This imparts a lovely smoky flavor to the mix which I quite enjoy. But then I also enjoy spare ribs, or pork chops. If you can get smoked chops, so much the better.
There is something about pork that makes it the perfect partner for kraut. Perhaps that is because pork is somewhat of a sweet meat? I don't know. It could also be that pork lends itself perfectly to the longish slow cooking of the kraut.
Mom used to let it cook for most of the day. It would be literally melting in your mouth. There is nothing wrong with that. I like it to maintain a tiny bit of bite myself.
To be honest I could be happy with just a bowl of kraut and nothing else. Ohhh, have you ever tried sauerkraut soup? If not you really should. Its delicious. You can find my recipe for that here.
You make it in the crock pot and its fabulously tasty. Its the perfect meal to make when you got lots of other things on the go and don't have a lot of time to be fussing about with cooking.
I just love it. I need to buy myself a crock pot. I am just not sure if I should get a small one or a larger one. Its hard to know.
Most of the time it will be just me, but sometimes I will have visitors, and there is nothing like being able to pop supper into the crock pot when you have company for the weekend. It leaves you free to do other things.
One thing that has not changed through the years is my love of enjoying kraut with mashed potatoes. Making mashed potatoes is not really a difficult thing to do.
I usually plan on one medium sized floury potato per person, plus one for the pot. A floury potato is a potato that mashes well. You don't want to use new or waxy salad potatoes. They won't mash properly. Floury potatoes fluff up nicely.
Just peel your potatoes, quarter them and cover with lightly salted water. Bring to the boil and then reduce to a quick simmer and cook for a further 15 to 20 minutes, until the potatoes are fork tender.
Drain well and return them to the pot, shaking them over the residual heat of the burner to dry them out a bit. Mash well with a knob of butter and a bit of warm milk. How much you need depends on taste and how much the potatoes absorb milk. Some days I need more than others. Start with a little bit and work your way up.
Mash, season and serve up. Lovely jubbly. A nice big knob of butter melting on top, that smoked sausage and a nice pile of kraut and I am in heaven!
Smoked Sausage & Sauerkraut
Yield: 4
Prep time: 10 MinCook time: 45 MinTotal time: 55 Min
Simple ingredients cooked well, this always goes down a real treat. You can also easily downsize it to feed just one (see recipe notes). I like to eat this with a pile of fluffy mashed potatoes. Its delicious!
Ingredients
- 4 smoked sausages
- 1 tsp canola oil
- 1 medium onion, peeled and sliced into half moons
- 1 (16 oz/453g) container of sauerkraut, drained and rinsed
- 1 medium apple, peeled, cored and cut into half moons
- 1 cup (240ml) apple juice
- 2 TBS brown sugar
- salt and pepper to taste
Instructions
- Heat the oil in a large skillet. Add the smoked sausage and brown carefully on all sides.
- Add the onion and cook for a few minutes, until just beginning to soften, without browning.
- Add the apple, drained and rinsed kraut, apple juice and brown sugar, nestling it in around the sausage. Bring to the boil, then reduce to a slow simmer.
- Cover and cook on low for 40 to 45 minutes until the liquid has mostly been absorbed. Taste and season with salt and pepper as desired.
- Serve hot, placing a portion of sausage and some of the sauerkraut on each of four heated plates.
- Serve with your favorite accompaniments. I like fluffy mashed potatoes with mine, Some people like fried potatoes. There is no right or wrong!
Notes:
To serve one:
1 smoked sausage
1/2 small onion peeled, and cut into half moons
1/2 small apple, peeled, cored and cut into half moons
1/4 cup(60ml) apple juice
approximately 1 cup of sauerkraut, drained and rinsed
2 tsp brown sugar
salt and black pepper to taste
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The other week my sister and I picked up some frozen Chinese food which was on offer. We thought it would make a simple, quick and easy supper. I don't know what we were thinking really, because it was pretty disgusting.
Frozen vegetable chow mien? DON'T WASTE YOUR MONEY! Sorry for shouting, but really. We paid $4.99 for what was essentially some noodles with a watery tasteless sauce and you could have counted the vegetables that were in it on one hand. They were few and far between.
My daughter and her husband buy those frozen Chinese dinners all the time, thinking they are getting a good deal, but in all honesty, they could make a simple and nutritious stir fry very easily. It would take very little effort or time.
I know a lot of singletons and smaller families cave to the temptation of buying these small sized frozen Chinese entrees as well, I suppose the thought is that they are quick and easy and not overly large.
I aim to change all of that. What if I told you that you could fix a quick and easy Vegetable Chow Mien which is delicious and nutritious and contains plenty of crunch and colour?
Today I have used fresh cabbage, carrots, cooking onions, and spring onions along with some fresh bean sprouts, mushrooms and a few water chestnuts for plenty of crunch.
If you are afraid to use fresh bean sprouts (listeria) then by all means use half a can of the tinned ones. You can always freeze the other half of the tin in a freezer container to use another time. Trust me when I say that this is going to be something you will make frequently!
If you are not a vegetarian and want to turn it into a meat option, you can add cooked beef, pork or chicken very easily. This dish is a great way to use up some of those leftovers that might otherwise get thrown away!
If you are a vegetarian and want to add some protein, simply add some cubed tofu. Easy peasy.
This is also a great "clear-out-the-fridge" kind of a meal as well. Its a great opportunity to use up that half sweet bell pepper or little bit of broccoli that is languishing in the bottom of your vegetable drawer!
This is a very basic recipe which I am sharing with you, but you can easily adapt it to use whatever vegetables you have on hand. The more the merrier in my humble opinion!
Just make sure to keep the quantity down or you risk turning this into a dish for four rather than two. I would say 2 cups of vegetables in total are plenty!!
You can use the packages of Chinese noodles which you can buy in the foreign food aisle of the grocery store, or you can just use spaghetti. I often use spaghetti. I like the whole wheat one, which adds extra fiber and nutrition.
At the end of the day I don't think it really matters what kind of noodle you use so long as it is a noodle and somewhat robust! You want it to have a bit of substance. The ones that were in that frozen pack? BLAH! They were mushy and over-cooked.
Any kind of noodle you use needs to be al-dente in my opinion! To have some bite to it.
Chinese food wasn't something I really grew up with. I am sure there were Chinese restaurants around, but it wasn't until I was in my late teens that one opened up near where we lived. It was right in town and my parents used to go there for coffee every evening.
We never ate there. My mother always told the story about how they were in there one night having coffee and someone at the next table pulled a long piece hair out of their food. Somebody wasn't wearing their hair net!
Although I never ate there myself, it was actually a very popular restaurant, always busy and filled with people. Lots of people went there in groups to eat, maybe church groups, clubs, etc and they always enjoyed the food. Interesting story here.
I got married the first time when I was only 19 and had my oldest son about 10 months later. That marriage did not work out actually, for a variety of reasons which are personal.
However the day I decided to leave I remember bundling my son up and some things into a suitcase and catching the bus back to Greenwood where my parents lived.
It was very brave of me actually as I was only just 20 years old at that point and I had very little confidence in myself. Anyways, I bought the ticket and away I went. The bus stop near where my parents lived just happened to be outside the Chinese Restaurant.
I had not told my then husband I was leaving or anything. I think I left a note. (I know, cowardly.) Guess who was sitting there eating in the Chinese restaurant when I got off the bus. HIS mother. Yikes!
Talk about Murphy's law! What are the chances of that! I couldn't believe it. Anyways, I grabbed a quick cab from the cab station right next door and was on my parent's doorstep about 5 minutes later and that was that.
Talk about the luck of the Irish eh? Anyways, I do hope you will try this quick easy and delicious dish!
I am a true carbaholic and I like to enjoy this with a nice slice of buttered crusty French bread, the fresher the better. That's me!
Vegetable Chow Mien (small batch)
Yield: 2
Prep time: 10 MinCook time: 20 MinTotal time: 30 Min
Quick, easy, delicious and built for just two!
Ingredients
- 1 TBS vegetable oil
- 1/2 TBS minced fresh ginger
- 1/2 tsp minced fresh garlic
- 1 small brown onion, peeled, halved and cut into half moons
- 1 small carrot, peeled and cut into julienne
- 2 spring onions, thinly sliced
- 1/4 head of cabbage, thinly sliced
- 4 closed cap mushrooms, sliced
- 4 ounces (115g) Chinese noodles, cooked according to the package directions, drained and rinsed
- 4 water chestnuts, drained and rinsed and sliced
- 1 cup fresh bean sprouts
- 2 TBS dark soy sauce
- 1/2 tsp toasted sesame oil
- salt and pepper to taste
- additional sliced spring onions to garnish (optional)
Instructions
- To begin with, have all of your ingredients prepped and ready to go. If you do this everything goes together in a flash!
- Heat the vegetable oil in a wok or a large skillet. Add the onion and cook, until the onion is wilted, without browning. Add the ginger and garlic and cook for one further minute.
- Toss in the cabbage and carrots and cook until crispy tender.
- Add the mushrooms and bean sprouts. Toss and cook until the mushrooms have cooked.
- Add the spring onions, water chestnuts, soy sauce and sesame oil.
- Toss together until everything is coated and well mixed.
- Season to taste with salt and pepper if desired, and serve. If you want you can scatter a few additional sliced spring onions on top to garnish.
Notes:
If you have any leftover cooked meat such as chicken, beef or pork, you can dice 1/2 cup of this and add to the brown onion when you are cooking it.
Don't worry though, most of what I make can always be easily doubled, or even tripled Also if there is any doubt you can always message me with any questions, which I am always more than happy to answer!
This content (written and photography) is the sole property of The English Kitchen. Any reposting or misuse is not permitted. If you are reading this elsewhere, please know that it is stolen content and you may report it to me at: mariealicejoan@aol.com
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In October of 2015 I was diagnosed with having Type 2 Diabetes. No surprise there. It runs in my family and I had been dodging the bullet for a long time. It was bound to catch up with me.
At first I was really dismayed. As a person who loves to cook and to eat, I despaired that I would ever be able to eat anything delicious again. Oh how very wrong I was. But more on that later.
Meal planning is the most challenging task in living day to day with diabetes. There are three types of Diabetes.
- Type 1 diabetes, which is found in about 10% of all cases and occurs mostly in children and young adults. This type requires insulin along with dietary management and regular activity.
- Type 2 diabetes, which I have. This kind of diabetes accounts for 90% of people and is usually seen in adults, although it is not unheard of in children with the growing rates of obesity. This type is managed with a personalised meal plan, oral medication and/or insulin and physical activity.
- Gestational diabetes, which occurs in 2% to 4% of all pregnancies. This type is usually managed by meal planning, exercise and sometimes insulin. This type of diabetes also can increase the risk of both the mother and children later in life.
Managing diabetes, once diagnosed, requires daily attention. Food intake, activity, blood glucose monitoring and healthy lifestyle choices all play a part of this. (Scroll down for some delicious diabetic friendly recipes.)
Some guidelines for people learning to live with Diabetes include:
(these can apply to all people)
1. Limit salt alcohol and caffeine
2. Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating (this is the hard part.)
3. Choosing lower fat dairy products, leaner meats and food prepared with little or no fat.
4. Emphasize whole grain cereals, breads, other grain products, vegetables and fruit.
5. Eat a variety of foods. Eat a rainbow.
Most people with diabetes try to cut out carbohydrates from their diet altogether. This is not a healthy thing to do. The simple truth is we get a lot of our energy from eating carbohydrates. 50 to 60% of our daily energy needs and calories should be obtained from eating carbohydrates.
Carbohydrate sources include grains and starches, milk & alternatives, fruits, vegetables and other choices. These should be in our diets, but we need to be more careful about the ones we choose to consume. Complex carbohydrates are what is best for us.
A complex carbohydrate is one which contains plenty of fiber and starch. So you need to be eating carbohydrates that rich in these things. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol.
Things you need to be eating carbohydrate-wise include:
1. Whole grains: Whole grains are good sources of fiber, as well as potassium, magnesium, and selenium. Choose less processed whole grains such as quinoa, buckwheat, and whole-wheat pasta.
2. Fiber-rich fruits: Some of these are apples, berries, and bananas. Avoid canned fruit since it usually contains added syrup.
3. Fiber-rich vegetables:
Eat more of all your veggies, including broccoli, leafy greens, and carrots.
4. Beans: Aside from fiber, these are good sources of folate, iron, and potassium.
Choosing the right carbs takes time and practice. With some research and by keeping an eye on nutrition labels, you can start making healthier choices to energize your body and protect it from long-term complications.
A fiber intake up at least 25 to 35g per day is what is recommended for adults. High-fiber foods are preferable, especially those with a low glycemic index. The glycemic index is a scale that ranks carbohydrate rich foods by how much they raise blog glucose levels compared to standard foods.
Many factors contribute to a food's glycemic effect. Things such as the soluble fiber, how resistant the food is to digestion, how the food has been cooked or prepared, and whether or not the food is eaten alone or as part of a mixed meal.
By choosing foods which have a low-glycemic index more often than not, people with diabetes may experience less of a rise in blood glucose after meals or snacks. Low glycemic foods are often higher in vitamins, minerals and fiber and help you to feel full longer.
There are plenty of healthy and nutritious foods to choose from. You should build your diet around the following low GI foods:
Bread: whole grain, multigrain, rye, sourdough
Breakfast cereals: steel cut oats, bran flakes
Fruit: apples, strawberries, apricots, peaches, plums, pears, kiwi, tomatoes, and more
Vegetables: carrots, broccoli, cauliflower, celery, zucchini, and more
Starchy vegetables: sweet potatoes with an orange flesh, corn, yams, winter squash
Legumes: lentils, chickpeas, baked beans, butter beans, kidney beans, and more
Pasta and noodles: pasta, soba noodles, vermicelli noodles, rice noodles
Rice: basmati, Doongara, long grain, brown
Grains: quinoa, barley, pearl couscous, buckwheat, freekeh, semolina
Dairy and dairy replacements: milk, cheese, yogurt, coconut milk, soy milk, almond milk
The following foods contain few or no carbs and therefore don’t have a GI value. These foods can be included as part of the low GI diet:
Fish and seafood: including salmon, trout, tuna, sardines, and prawns
Other animal products: including beef, chicken, pork, lamb, and eggs
Nuts: such as almonds, cashews, pistachios, walnuts, and macadamia nuts
Fats and oils: including olive oil, butter, and avocado
Herbs and spices: such as garlic, basil, dill, salt, and pepper
It goes without saying that foods which are high in salt, sugar, and fat should not be a regular part of a Diabetic's diet, or anyone's for that matter, however an occasional treat is something which can be enjoyed in moderation from time to time.
I know that I post a lot of baked goods and other delicious recipes on the blog. For the most part these things are given away and not eaten by myself. When I was living in the UK, I had a husband who could eat whatever he wanted to eat without any adverse effects, and in fact had a problem keeping his weight up. He lost weight all the time with little or no effort. Annoying to me for sure. He was always more than able to enjoy all of the treats
Now I am living with my family, most of whom are either diabetic or on the verge of being so, these treats have gone right down and its a lot easier for me to manage my diet. When I looked through my recipe archives however, I found a multitude of healthy recipes and things which were not verboten for Diabetics. I thought I would share some of them with you today.
ZIPPY RED SLAW
I think this is pretty healthy all told. You get vivid color and crunch from the raw red cabbage, which really doesn't taste much different from green cabbage. Cabbage is filled with vitamins and is quite low in any carbohydrate value and natural sugars.
I added some red beans and some corn for extra fibre and just a tiny bit of starch, but not overwhelmingly so. The beans also add protein, which is really important. Chopped tomatoes added a bit of colour and natural sweetness and some chopped spring onion added a bit of zest.
ALMOND CRUMBED COD
This is delicious, easy to make and low in fat. There are approximately 10g carbs per serving. I like cod because it has a lovely mild flavour and beautiful texture.
The almond and whole grain topping add a nice crunch and flavour as well.
PUMPKIN MUFFINS, TWO WAYS
I decided to play with one of my favourite Pumpkin Muffin recipes the other day to see if I could replace the sugar in it with a sugar substitute suitable for baking, and replace the regular cooking oil with coconut oil, which is better for you.
Actually I thought the sugar sub ones were a lot tastier. The coconut oil added a lovely flavour. But both muffins are very delicious.
TURNIP & CARROT DISH
This delicious vegetable mix here today is a very flavourful way to get in some of your five a day fruit and veg.
With carrots, turnips (you could use rutabaga or swede instead), celery and onions, it is a beautiful combination, both in looks and in texture and taste.
CHICKEN DIJON
Lean Chicken Breasts are simply rolled in a mix of plain yogurt and Dijon mustard, and then in some tasty whole wheat bread crumbs. I used a malted loaf, so there are also some little bits for extra crunch in the coating.
With some simple new potatoes (browned on one side in a nonstick skillet sprayed with low fat cooking spray) and the vegetables from the other day, it was quite simply part of a healthy plate for dinner! Yum!
OATMEAL PANCAKES WITH MAPLE FRUIT
Different doesn't have to be boring as this recipe I am showing you here today will prove! These are fabulous, and whilst they are not doused in lashings of butter and maple syrup, they are still filled with plenty of flavour and interest.
Wholesome and oaty they are delicious.
CRUMB TOPPED CORNMEAL & MOLASSES MUFFINS
Light and filled with whole grains, these muffins make the perfect breakfast when accompanied with a small bowl of unsweetened applesauce along with a dollop of low fat plain yogurt. High in fibre and relatively low in fat and sugars, these make a healthy alternative to most regular muffins.
WHOLEWHEAT BAKING POWDER BISCUITS
They rise high and have soft and tender insides with a delicious nutty and wholesome flavour. You might not think you can bake a fabulous biscuit using wholewheat flour that will rise high and be tender and delicious.
This recipe proves exactly the opposite. You really can!
TURKEY SPINACH BURGERS
These are moist and delicious and pretty healthy too. Both spinach and turkey are superfoods!
Served with some mixed green peas and beans and roasted sweet potatoes they made for a very delicious, color and fibre filled supper!
TURKEY TACO PIZZA
Something tasty to do with your leftover turkey (or roast chicken). Deliciously simple and pretty healthy. There is no luxurious thick crust . . . just a plain (six inch) whole wheat tortilla . . . there's likewise no real sauce, just some tomato salsa. (Pick a spicy one for extra flavor.)
With a bit of a nicely flavored cheese melted on top and a low fat sour cream drizzle, this went down a real treat.
FIG CLAFOUTIS
The figs were sweet and satisfying . . . the batter likewise, thanks to some Splenda sweetener. You could use regular sugar if you wanted to, 1/4 cup would do the trick. I would use fruit sugar however.
The only thing missing was a scoop of vanilla ice cream . . . but you just can't have it all! These were very tasty, filled with fibre and quite healthy. All pluses!
PASTA WITH EGGPLANT SAUCE
Who says a pasta sauce has to have meat in it to be delicious. This is fabulous. With a whole wheat pasta and this was rich and satisfying.
CAULIFLOWER, GREENBEAN & TOMATO SALAD
This was a really delicious way of getting in not one or two vegetables, but three or more. Celery is a vegetable I am sure and tomatoes . . . well, I know that they are classified as a fruit, but they're in there too!
MAPLE & OATMEAL MUFFINS
Easy to make and quite a satisfying healthy option. The batter seems a bit runny when you spoon it in, but don't worry, it works out fine. These delicious muffins are loaded with low GI oats. Yummilicious!
GREEK ROASTED PEPPERS
Simple and delicious. You could have a slice of crusty wholegrain bread with this to sop up all of these delicious juices, or serve as a main meal with some whole grain or basmati rice, or even cooked barley or quinoa.
CHICKEN PAD THAI
Low in carbs, high in protein and low in sugar. This is quick and easy to make . . . and that sauce is really moreish. It's salty (from the fish sauce and soy) and spicy and hot and sour.
I added carrots for color and a bit of crunch, along with the bean sprouts . . . you get protein from scrambled egg and chicken. Altogether it was delicious!
ROAST CHICKEN WITH BROCCOLI PESTO PASTA
Dishes like this Grilled Chicken with Broccoli Pesto Pasta are a great example of how you can still fit carbs into your diet by making wise choices. You will want to choose a whole grain pasta for this, making sure that on the label the product information lists more whole grain than any other ingredient.
That broccoli pesto is amazing!
TURKEY & STUFFING CASSEROLE
Turkey breast, stuffing and a delicious low fat gravy. What more could you ask for? Easily multiplied to serve more than two also.
A hearty casserole that is healthy and deliciously low in fat and calories, served with it's own gravy. Why wait for the holidays to enjoy turkey and stuffing!
WHOLEMEAL PUMPKIN PIE ROLLS
This recipe makes a dozen wholemeal scone type of buns, filled with a delicious virtually sugar free filling of spiced pumpkin.
There is only 60g (1/4 cup) of butter in the whole recipe, and 1 tsp of molasses in the filling, which you add along with splenda sugar substitute. There is sugar in the glaze . . . you can't get around that, but with only 1/2 cup of icing sugar, spread over 12 rolls, even that is not an incredible lot of sugar.
BERRY & APPLE CRUMBLE
An occasional treat. This delicious crisp is full of lovely flavours and is low in sugar and fat. It's delicious. It has a nutty and oaty topping. I did use a sugar substitute called Truvia. It was quite delicious altogether.
GLAZED TURKEY MINI LOAVES
Although they didn't photograph well, these mini meatloaves with their lush glaze were delicious! Plus they are a great way to get some vegetables into the family without their knowing it. Courgettes (zucchini), onions and red bell peppers. I use all three for extra flavour and moistness.
There is BBQ sauce used both in the meat mixture and as a finishing glaze.
Carrots, cauliflower, onions, potatoes, peas and tomatoes . . . vegetable stock, lots of lovely spices and some raisins for just a touch of sweetness, this was fabulously delish.
Filled with fiber and lots of flavor.
TURKEY HOT BROWNS
Delicious open faced sandwiches which are low in fat and diabetic friendly, and yes, delicious! Grab your knife and fork!
These sandwiches make for a nice light and healthy supper when it gets too hot to cook, or when you are starving at the end of the day and can't be asked to cook. Not only are they quick and easy to make, but they are diabetic friendly also!
PARMESAN CHICKEN WITH AN AVOCADO & TOMATO SALAD
Chicken breasts are the perfect canvas for many flavours and these were simply seasoned, dipped in beaten egg white and then rolled in a simple mix of finely grated Parmesan cheese and chili powder for a bit of zip. Chicken and Parmesan are a marriage made in heaven!
The salad really makes this dish. It's a beautiful mix of colour, flavours and textures.
CARDAMOM & LEMON CHICKEN STIR FRY
Healthy and delicious! If you get all of your ingredients prepped ahead of time, it goes together in a flash. Filled with plenty of fibre, flavour and crunch.
CAKE PAN SALAD
This delicious salad is every bit as attractive as the normal layered cake pan salads you see and is not lacking at all in flavour. Even though it is healthy, it is filled with plenty of yummy ingredients.
A HEALTHY BIG BREAKFAST
You don't have to eat this delicious mix for breakfast, it also makes a delicious supper. Pesto grilled mushrooms and tomatoes, spinach scrambled egg on top of wholewheat English muffins.
GUILT FREE CHICKEN STRIPS WITH SWEET POTATO FRIES
Exactly what it says. Everything is baked instead of fried, and so you are virtually free to enjoy them without a lot of guilt! The chicken is marinated in buttermilk for several hours which helps to keep the meat moist and tender!!
GARLIC BUTTER SALMON & BROCCOLI
Perfectly baked and flavoured. Moist and delicious salmon with crispy tender broccoli, all baked together on one baking sheet. I served it with roasted mashed sweet potatoes for the win.
As you can see being diagnosed as a Diabetic is not the end of the world. There is still plenty of deliciousness and variety to be had out there. This is only the tip of the iceberg. Eating healthy can also be quite exciting if you put your mind and heart into it!
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