Gluten FreeDiet Cookbook

a diabetes.co.uk cookbook

Gluten Free Diet Cookbook

INTRODUCTIONWelcome 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

02 diabetes.co.uk

Don’t forget to share a picture of your own dishes on our Facebook page and on the Diabetes Forum!

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 DISEASECoeliac 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 DISEASEAvoiding 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 ChecklistGluten-free Need to check Non gluten-freeAmaranth, buckwheat, chestnut, corn (maize), millet, polenta (cornmeal), quinoa, rice, sago, sorghum, soya, tapioca, teff.

Barley, bulgar wheat, couscous, dinkel, durum wheat, enikorn, emmer wheat, Khorasan wheat (commerically known as Kamut), rye, semolina, spelt, triticale, wheat.

All flours that are labelled gluten-free. Flours from all grains may be contaminated through milling.

Flours made from wheat, rye or barley eg plain flour, self raising flour etc.

Most people can eat uncontaminated oats labelled gluten-free. Check with your dietitian before introducing oats into your diet. Products include gluten-free oats, oatcakes and oat based products.

Porridge oats, oat milk, oat based snacks that are not labelled gluten-free.

All products labelled gluten-free including biscuits, breads, cakes, crackers, muffins, pizza bases, rolls, scones.

Macaroons, meringues. All biscuits, breads, cakes, chapattis, crackers, muffins, pastries and pizza bases made from wheat, rye or barley flour.

Buckwheat, corn, millet and rice based breakfast cereals and those that contain barley malt extract.

Muesli, wheat based breakfast cereals.

All products labelled gluten-free including millet porridge, muesli, rice porridge, corn and rice based cereals.

Canned, dried and fresh wheat noodles and pasta.

All products labelled gluten-free including corn (maize) pasta, quinoa pasta, rice noodles, rice pasta.

All fresh meats and poultry, cured pure meats, plain cooked meats, smoked meats.

Any meat or poultry marinated or in a sauce, burgers, meat pastes, patés, sausages.

Plain tofu. Marinated tofu, soya mince, falafel, vegetable and bean burgers.

All dried, fresh, kippered and smoked fish, fish canned in brne, oil and water.

Fish pastes, fish patés, fish in sauce.

Fish or shellfish in batter or breadcrumbs, fish cakes, fish fingers, taramasalata.

All cheese, except some soft, spreadable cheese. All eggs.

Scotch eggs.Some soft, spreadable cheeses.

All milk (liquid and dried), all cream (single, double, whipping, clotted, soured and crème fraiche), buttermilk, plain fromage frais, plain yoghurt.

Coffee and tea whiteners, fruit and flavoured yoghurt or fromage frais, soya desserts, rice milk, soya milk.

Yoghurt with muesli or wholegrains.

Grains and Alternatives

Flour

Oats

Bread, Cakes and Biscuits

Breakfast Cereals

Pasta and Noodles

Meat and Poultry

Meat Alternatives

Fish and Shellfish

Cheese and Eggs

Milk and Milk Products

Gluten-free Need to check Non gluten-freeSuet.Butter, cooking oils, ghee, lard,

margarine, reduced and low fat spreads.

Vegetables and fruit in batter, breadcrumbs or dusted with flour.

All canned, dried, fresh, frozen and juiced pure fruits and vegetables, pickled vegetables in vinegar.

All plain potatoes, baked, boiled or mashed.

Oven, deep fried, microwave and frozen chips, instant mash, potato waffles, ready to roast potatoes.

Fruit pie fillings, processed vegetable products (such as cauliflower cheese).

Potatoes in batter, breadcrumbs or dusted with flour, potato croquettes.

Plain nuts and seeds, all pulses (peas, beans, lentils).

Dry roasted nuts, pulses in flavoured sauce (such as baked beans).

Homemade popcorn, plain rice cakes.

Flavoured popcorn, potato and vegetable crsips, flavoured rice cakes and rice crackers

Snacks made from wheat, rye or barley, pretzels, breadsticks.

Conserves, glucose syprup, golden syrup, honey, jam, marmalade, molasses, treacle.

Lemon curd, mincemeat, peanut and other nut butters, yeast extract.

All vinegars (including barley malt vinegar), garlic purée, ground pepper, individual herbs and spices, mint sauce, mixed herbs and spices, mustard powder, salt, tomato puree, Worcestershire sauce.

Chinese soy sauce.Blended seasonings, brown sauce, canned, packet or fresh soups, chutney, curry powder, dressings, gravy granules, mayonnaise, mustard products (such as English mustard), packed and jarred sauces and mixes, pickles, salad cream, stock cubes, tamari (Japanese soy sauce), tomato sauce.

Gluten-free ice cream cones, jelly, liquorice root, seaside rock.

Chocolates, ice cream, mousses, sweets, tapioca pudding.

Ice cream cones and wafers, liquorice sweets, puddings made using semolina or wheat flour.

Cocoa, coffee, fruit juice, ginger beer, squash, tea, water.

Cloudy fizzy drinks, drinking chocolate.

Barley waters and squash, malted milk drinks.

Cider, gluten-free beers and lagers, liqueurs, port, sherry, spirits, wine.

Ales, beers, lagers, stouts.

Arrowroot, artifical sweeteners, bicarbonate of soda, corn starch (flour), cream of tartar, food colouring, gelatine, icing sugar, potato starch (flour), fresh yeast, ground almonds.

Baking powder, cake decorations, marzipan, ready to use icings, dried yeast.

Batter mixes, breadcrumbs, stuffing mix.

Source: Coeliac UK

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Fats and Oils

Fruits and Vegetables

Potatoes

Nuts, Seeds and Pulses

Savoury Snacks

Preserves and Spreads

Soups, Sauces, Pickles and Seasonings

Confectionery and Desserts

Drinks

Alcohol

Home Baking

ContentsBreakfast

Poached Eggs on SpinachBerry Yoghurt Breakfast

Spinach SurrenderHam & Cheese Omelette

Scrambled Egg & SausageBacon, Eggs & Tomatoes

Tenderstems, Eggs & BaconCreamy Polenta Porridge

Raspberry & Apple SmoothieStrawberry & Quinoa Glory

LunchSpicy Chicken Stew

Egg CurryChinese Style Salmon

Baked Chicken with Mixed VegChicken & Bell Pepper Foo Yung Beef Burger with Onion & Rocket

Lamb Curry Chorizo & Chicken Salad

Tuna NicoisePasta Free Lasagne

DinnerCod & Parsley Parcels

Fish PieTrout with Beans

Spicy Cod with Mixed VegLemon Sole with Roasted Celeriac

Spicy Beef SaladBeef Sirloin with Green Salad

Steak with VegetablesPan Fried Celeriac & Chorizo

Cod with Sauteed Kale

DessertRaspberry Limoncella Semi Freddo

Frozen Mango Yoghurt English Scones

Chocolate Chip CookiesCoconut PanacottaPistachio GelatoCrème Brûlée

Creamy Berry TreatChocolate MousseVanilla Ice Cream

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Breakfast

Breakfast

Poached Eggs on Spinach

INGREDIENTS | SERVES 1200g spinach8 large free range eggs½ tbsp. vegetable oilHimalayan sea salt and black pepper, to taste

NUTRITIONAL VALUE (PER SERVING)Calories 567Total fat 37.6gSaturated Fat 13gCarbohydrates 15.3gFibre 4.6gProtein 54g

PREP TIME | 5 MINUTESCOOKING TIME | 15 MINUTESFill a saucepan to roughly half way with water, and place it over a medium heat until it begins to boil.When the water is boiling, crack the egg and pour it into the saucepan, ensuring that it’s fully submerged.The egg will take 1-2 minutes to poach.Whilst the eggs are poaching, cook the spinach in a frying pan with a little olive oil for 3 minutes. Place the wilted spinach on a serving plate, topped with egg.Breakfast is served!

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Berry Yoghurt Breakfast

INGREDIENTS | SERVES 4200g strawberries, sliced200g blueberries400ml plain yoghurt200g blackberriesFOR THE FRUIT COULIS:150g raspberries1 tbsp. agave nectar

NUTRITIONAL VALUE (PER SERVING)Calories 226Total fat 12gSaturated Fat 4gCarbohydrates 28gProtein 7.7gFibre 6.2g

PREP TIME | 20 MINUTESUsing a fork, mash the raspeberries, then mixwith two tablespoons of agave nectar to makea fruitcoulis. Sieve the mixture if you prefer afiner coulis.Divide the slices of strawberries into fourbowls until they are around a third full.Mix the fruit coulis with the yoghurt and pouronto the strawberries.Layer with the blueberries and theblackberries.Garnish with a sprig of mint.

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Spinach Surrender

INGREDIENTS | SERVES 44 eggs75g grated cheddar cheese2 slices of ham, cut into small pieces300g fresh spinach, finely chopped

NUTRITIONAL VALUE (PER SERVING)Calories 133Total fat 7.8gSaturated Fat 2gCarbohydrates 3.6gFibre 1.9gProtein 12g

PREP TIME | 10 MINUTESCOOKING TIME | 25 MINUTESPreheat the oven to Gas Mark 6 or 200°C.Place the beaten eggs, cheese, diced ham,and chopped spinach in a bowl and mix well.Place in an ovenproof flat dish and bake in thepreheated oven for 25 minutes.Remove the dish from the oven and allow tocool before cutting into 4 slices.Serve with a salad of your choice and enjoy!

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Ham & Cheese Omelette

INGREDIENTS | SERVES 44 free-range eggs25g unsalted butter50g vegetarian cheddar cheese,grated1 slice ham, finely choppedSalt and freshly ground black pepperto season

NUTRITIONAL VALUE (PER SERVING)Calories 178Total fat 14.3gSaturated Fat 7.9gCarbohydrates 1.8gFibre 0.1gProtein 10.6g

PREP TIME | 5 MINUTESCOOKING TIME | 10 MINUTESPlace the eggs, cheese, and chopped hamtogether in a bowl, and whisk them together.Season to taste with salt and freshly groundblack pepper.Heat the butter in a frying pan until it foamsslightly. Then, pour in the egg mixture, andcook for 2-3 minutes until the bottom of theomelette is solid.Over a high heat, cook the omelette for afurther 30 seconds, or until it takes on agolden brown colour at the bottom.Fold the omelette in half, then remove the panfrom the heat, and tilt it slightly to move theomelette to the edge of the pan.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 44 large eggs2.5 tbsp. milk400g pork sausage, sliced thinly½ tbsp. olive oil

NUTRITIONAL VALUE (PER SERVING)Calories 430Total fat 35gSaturated Fat 10.8gCarbohydrates 0.8gFibre 0gProtein 25.8g

PREP TIME | 5 MINUTESCOOKING TIME | 10 MINUTESPut the oil in a griddle pan over a mediumheat and brown the sausage pieces. Thisshould take 3-4 minutes.Whisk the eggs and milk together.Add this mixture to the sausage.Place on a serving plate and enjoy.

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Bacon, Eggs & Tomatoes

INGREDIENTS | SERVES 48 rashers of smoked bacon, rindremoved4 free-range eggs12 cherry tomatoes, halved2 tbsp. olive oilSalt and freshly ground black pepper to taste

NUTRITIONAL VALUE (PER SERVING)Calories 273Total fat 19.1gSaturated Fat 5.5gCarbohydrates 13.5gFibre 3.3gProtein 14.4g

PREP TIME | 10 MINUTESCOOKING TIME | 10 MINUTESHeat a tablespoon of olive oil in a frying panover medium heat. Add the bacon, and cookfor 2 minutes until lightly browned, then turnthe bacon over and fry on the other side foranother 2 minutes.Add the tomatoes to the pan with the bacon,and season generously with black pepper.Cook the tomatoes for a minute until they’rejust beginning to soften, turning them once.Put the eggs and the remaining olive oil in afrying pan, and cook over a medium heat.Place some bacon and tomatoes on four plates.Spoon a fried egg on each plate, season withsome pepper, and tuck in.

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Tenderstems, Eggs & Bacon

INGREDIENTS | SERVES 24 eggs200g tenderstem broccoli2 tbsp. olive oil75g diced bacon50g rocket200g chestnut mushrooms, slicedSalt and freshly ground pepper to taste.

NUTRITIONAL VALUE (PER SERVING)Calories 402Total fat 30.2gSaturated Fat 4.5gCarbohydrates 5.7gFibre 3.8gProtein 26.4g

PREP TIME | 10 MINUTESCOOKING TIME | 20 MINUTESFill a saucepan with water and bring to theboil. Turn down the heat, and pop in the eggsfor 7 minutes to hard boil. After 6 minutes,add the tenderstems, and cook the eggs andthe tenderstems together for the last minute.When cooked, drain the tenderstems andplace to one side.Once the eggs are cooked, place them in apan of cold water for 3 minutes, then removetheir shells and slice into halves.Place a tablespoon of olive oil in a frying panover a high heat. Wait for the olive oil to heatup a bit, then lower the heat and fry thebacon pieces for 4 minutes.Pop the other tablespoon of olive oil in afrying pan over a medium heat, and fry themushrooms for 3 minutes.To plate up, place some tenderstems andsome rocket on a plate. Pile on the baconpieces, slices of egg, and mushrooms.Your meal is ready to enjoy!

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Creamy Polenta Porridge

INGREDIENTS | SERVES 4300g dry polenta300ml semi-skimmed milk300ml low fat single cream450ml water2 tbsp. agave nectar

NUTRITIONAL VALUE (PER SERVING)Calories 212Total Fat 1gSaturated Fat 0.5gCarbohydrates 46gFibre 5gProtein 5.5g

PREP TIME | 15 MINUTESBoil the water and milk in a mediumsaucepan.Place the polenta in the pan, lower the heatand stir continuously until the liquid has beenabsorbed.Place the cream in the pain and stir in theagave nectar to sweeten the porridge.Serve with a garnish of berries of your choice.Blueberries, strawberries or even slices ofbanana go wonderfully.

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Raspberry & Apple Smoothie

INGREDIENTS | SERVES 4100g raspberries100g apples, cored and diced1 medium-sized banana500ml cold skimmed milk250ml plain low-fat yoghurt

NUTRITIONAL VALUE (PER SERVING)Calories 156.7Total fat 1.1gSaturated Fat 0.6gCarbohydrates 30.2gFibre 3.6gProtein 13.5g

PREP TIME | 10 MINUTESPlace the raspberries, apples, banana, milk,and yoghurt in a blender and whizz.Serve immediately.

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Strawberry & Quinoa Glory

INGREDIENTS | SERVES 4150ml water50g quinoa300ml cold semi-skimmed milk2 tsp. sweetener½ tsp. pure vanilla essence200g strawberries

NUTRITIONAL VALUE (PER SERVING)Calories 111Total fat 2gSaturated Fat 0.7gCarbohydrates 17.6gFibre 1.5gProtein 6.9g

PREP TIME | 10 MINUTESCOOKING TIME | 20 MINUTESAdd 150ml of water to the quinoa and bringto the boil. Lower the heat and simmer for 15minutes.Remove from the hob and place to one side.Blend the milk, quinoa, sweetener, pure vanillaessence, and strawberries until they arecompletely smooth.Serve in a tall glass and enjoy!

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Lunch

Lunch

Spicy Chicken Stew

INGREDIENTS | SERVES 44 tbsp. olive oil2 medium onions, sliced1 tbsp. garlic cloves, finely chopped1 tsp. turmeric4 tsp. cumin seeds16 chicken drumsticks2 tbsp. cornflour8 tbsp. water800g tinned gluten free Puy lentils, drained and rinsedHandful of fresh coriander

NUTRITIONAL VALUE (PER SERVING)Calories 884Total fat 40.4gSaturated Fat 8.8gCarbohydrates 52.4gFibre 13.1gProtein 74.5g

PREP TIME | 10 MINUTESCOOKING TIME | 40 MINUTESHeat the olive oil in a large saucepan over amedium heat, then throw in the onions and fryfor 4 minutes.Add the garlic, turmeric, and cumin seeds.Cook for another 2 minutes.Add the chicken, and cook until it’s brown allover. This should take 3-4 minutes.Mix the cornflour and water to make a paste.Pour this into the pan, and add enough waterto half-cover the chicken.Lower the heat and simmer for 20 minutes.Pop in the gluten free lentils and cook for another 5minutes.As a final touch, garnish with coriander.

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Egg Curry

INGREDIENTS | SERVES 4400g cooked brown rice, 100g per serving1 tbsp. vegetable oil1 medium onion4 garlic cloves, finely chopped2 tsp. ginger, finely chopped200g fresh tomatoes, finelychopped1 green chilli, finely chopped1 tsp. turmeric powder1 tsp. garam masalaSalt to taste8 free range eggs250g celeriac, dicedCoriander to garnish

NUTRITIONAL VALUE (PER SERVING)Calories 339Total fat 14gSaturated Fat 3.5gCarbohydrates 33.3gFibre 3.1gProtein 16.3g

PREP TIME | 10 MINUTESCOOKING TIME | 30 MINUTESPour water into a saucepan, until it’s abouttwo-thirds of the way full, and bring it to the boil.Drop in the uncooked rice, lower the heat andcook for 40 minutes. Then, drain the rice, andplace it to one side.Place the vegetable oil in a large saucepanover a medium heat. Add the onion and stirfrequently for 4-5 minutes, ensuring that itturns brown.Pop in the garlic and ginger, then stirthoroughly. Add the tomatoes, chilli, turmericpowder, garam masala, and salt to taste.Cook for another 3 minutes.Mix in the boiling water and allow to simmerfor 5 minutes.Boil up some water in another medium-sizesaucepan, then boil the eggs and dicedceleriac for 7 minutes.Using a colander, drain the eggs and theceleriac, then peel and halve the eggs. Gentlystir the egg halves and celeriac into the curry,and cook them for another 5 minutes.Serve with the brown rice, and garnish withfreshly chopped coriander. 23 diabetes.co.uk

Chinese Style Salmon

INGREDIENTS | SERVES 42 tbsp. gluten free Dijon mustard2 tbsp. Kikkoman Gluten-Free Soy Sauce½ tbsp. honey2 tsp. lemon juice2 garlic cloves, mincedPinch of white pepper4 skinless salmon fillets, 120g each300g salad greens½ red onion, thinly sliced, to garnish800g cooked brown rice

NUTRITIONAL VALUE (PER SERVING)Calories 448Total Fat 5.7gSaturated fat 0.5gCarbohydrates 77.7gFibre 4.3gProtein 27.4g

PREP TIME | 15 MINUTESCOOKING TIME | 10 MINUTESPreheat the oven to Gas Mark 4 or 180°C.In the meantime place the uncooked rice ina pan with two thirds of the pan full of boilingwater. Lower heat and cook for 40 minutes.Then drain and set aside.In a medium-size bowl, mix together the gluten free Dijonmustard, Kikkoman Gluten-Free Soy Sauce, coconutaminos, honey, lemon juice, garlic, and whitepepper. Put the salmon in the bowl and coatwell.Place the salmon in an ovenproof dish. Pourthe remaining liquid over the salmon and bakefor 10 minutes in the preheated oven.Divide the greens onto 4 plates and put asalmon fillet on top of each plate.Garnish with red onion and your dish is readyto serve!

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Baked Chicken with Mixed Veg

INGREDIENTS | SERVES 24 chicken breasts2 tbsp. olive oil200g celeriac, dicedSprigs of rosemarySalt and freshly ground pepper to taste200g mixed vegetables

NUTRITIONAL VALUE (PER SERVING)Calories 455.2Total Fat 9.4gSaturated Fat 1gCarbohydrates 22.2gFibre 6.1gProtein 46.7g

PREP TIME | 10 MINUTESCOOKING TIME | 40 MINUTESPreheat the oven to Gas Mark 5 or 190°C.Line a baking tray with baking parchment. Putthe chicken breasts on the baking tray, anddrizzle with a tablespoon of olive oil.Bake for 20-25 minutes in the preheatedoven, until the chicken breasts are goldenbrown.Meanwhile, half-fill a saucepan with water andbring to the boil, then cook the dried celeriacfor 7 minutes.Pan fry the boiled celeriac with sprigs ofrosemary, and season with salt and pepper.Serve the chicken with the pan fried celeriacand boiled mixed veggies of your choice!

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Chicken & Bell Pepper Foo Yung

INGREDIENTS | SERVES 2FOR THE SAUCE:300g chicken breasts, finely chopped6 spring onions, sliced1 red chilli, deseeded and sliced4 tsp. minced ginger2 tbsp. Kikkoman Gluten-Free Soy Sauce2 tsp. cornflour2 tbsp. water50ml veggie stockFOR THE FOO YOUNG:4 tbsp. vegetable oil4 spring onions, trimmed and sliced1 red pepper, de-seeded andchopped60g bean sprouts8 eggs, beaten

PREP TIME | 10 MINUTESCOOKING TIME | 30 MINUTESFOR THE SAUCE:Pop the chicken, spring onions, chilli, andginger in a medium-size saucepan and coverwith 650ml of water.Bring this mixture to the boil, then cover it,lower the heat, and allow it to simmer for 20 minutes.Pass this mixture through a strainer, and throwaway the spring onions, ginger, and chilli.Place the stock back in the saucepan, andadd the Kikkoman Gluten-Free Soy Sauce.Mix the cornflour with a little water to makea paste, and add some hot stock. Whiskthe mixture until it thickens, then allow it tosimmer for another 2 minutes.FOR THE FOO YOUNG:Heat the oil in a frying pan over a medium heat.Throw in the spring onions, red pepper, andbean sprouts, then stir fry for 3 minutes.Pour half of the eggs into a frying pan andcook for 3 minutes.Once the bottom of the mixture is set, turn theomelette over and cook on the other side.

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Chicken & Bell Pepper Foo Yung

NUTRITIONAL VALUE (PER SERVING)Calories 684Total fat 33.3gSaturated Fat 14.8gCarbohydrates 32.5gFibre 1.1gProtein 74.6g

Pop the omelette onto a plate. Use the other 4 eggs to make a secondomelette, the same way you made the first.Spread the chicken filling and vegetables intothe middle of the omelette.Serve straight away with the sauce and agarnish of coriander!

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Beef Burger with Onion & Rocket

INGREDIENTS | SERVES 4500g lean beef mince2 medium onions, finely chopped4 garlic cloves, finely chopped1 tbsp. mint, finely chopped1 tbsp. parsley, finely chopped1 tbsp. olive oilSalt and freshly ground pepper to taste

NUTRITIONAL VALUE (PER SERVING)Calories 210Total Fat 9.7gSaturated Fat 0.5gCarbohydrates 4.9gFibre 0.6gProtein 26.1g

PREP TIME | 15 MINUTESCOOKING TIME | 20 MINUTESPre-heat the oven to Gas Mark 6 or 200c.Pop the beef mince into a mixing bowl. Mixin the chopped mint, garlic and parsley, andseason well with salt and freshly groundpepper.Split the mixture into 4 portions and shapeeach one into round burgers.Place on a lightly greased baking tray in thepreheated oven for 10 minutes on one sideand 10 minutes on the other until cookedthrough.The beef burgers are great served withcaramelised onions on a bed of rocket.

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Lamb Curry

INGREDIENTS | SERVES 22 tbsp. vegetable oil300g lean lamb, cubed1 onion, finely chopped4 garlic cloves, finely chopped2 carrots, sliced into ½ inch slices500ml hot chicken stock½ tsp. turmeric2 tsp. ground cumin½ tsp. ground coriander1 large tomato, finely chopped1.5 tbsp. parsley, finely choppedSalt and freshly ground black pepper to taste

NUTRITIONAL VALUE (PER SERVING)Calories 506Total Fat 36gSaturated Fat 12.7gCarbohydrates 12.6gFibre 3.4gProtein 31.6g

PREP TIME | 15 MINUTESCOOKING TIME | 30 MINUTESPut the oil in a large saucepan, and placeover a medium heat. When it’s hot, add thelamb, and brown all over. This should take 5minutes.Add the onion and the garlic, then sauté for 3minutes.Then, add the carrots, hot chicken stock,turmeric, ground cumin, and groundcoriander. Bring this mixture to the boil.Lower the heats, cover, and simmer for 20minutes.Stir in the chopped tomato and parsley, andcook for 2 minutes.Season with salt and pepper to taste.

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Chorizo & Chicken Salad

INGREDIENTS | SERVES 4800g cooked chicken, cut intochunks100g gluten free chorizo100g rocket200g cherry tomatoes4 tbsp. olive oil (used separately)2 tbsp. tarragon2 garlic cloves, crushed2 tbsp. white wine vinegarFreshly ground black pepper

NUTRITIONAL VALUE (PER SERVING)Calories 482Total Fat 26.4gSaturated Fat 6.5gCarbohydrates 3.1gFibre 1.6gProtein 56.9g

PREP TIME | 10 MINUTES CHILLING TIME | 30 MINUTESCOOKING TIME | 5 MINUTESCombine 2 tablespoons of olive oil, crushedgarlic and tarragon in a bowl.Add the chicken breast chunks to this olive oilmixture, ensuring that the chicken is coveredand soaked. Leave it to marinade in the fridgefor 35 minutes, or overnight if possible.In a frying pan, fry the marinated chicken andgluten free chorizo slices in one tablespoon of olive oil for around 3 minutes.Combine the rocket and tomatoes to makea salad. Add in the white wine vinegar, onetablespoon of olive oil and pepper and stirthrough the salad.Mix in the chicken and gluten free chorizo, or arrange it on top, and your salad is ready to serve!

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Tuna Nicoise

INGREDIENTS | SERVES 24 boiled eggs150g asparagus tips300g tuna steaks1.5 tbsp. olive oil100g mixed salad200g sun dried tomatoes25g flat leaf parsley, chopped finelyJuice and zest of a lemon

NUTRITIONAL VALUE (PER SERVING)Calories 656Total Fat 34gSaturated Fat 6.6gCarbohydrates 11gFibre 9.9gProtein 63g

PREP TIME | 15 MINUTESCOOKING TIME | 15 MINUTESPut the eggs in a saucepan, cover them withwater, and bring to the boil. Then, lower theheat and hard boil the eggs for 5-7 minutes.In a griddle pan, add the asparagus and cookfor 5 minutes until they are soft.Place the asparagus to one side and run theeggs under cold water, then peel and sliceinto quarters.Heat a griddle pan over a medium heat, thenbrush the tuna steaks with the olive oil, andcook for 3 minutes on each side.Slice the tuna up and place on a plate witheggs, mixed salad, asparagus, and sun driedtomatoes.Lay the parsley on top along with the lemonjuice and its zest. The dish is now ready toserve.

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Pasta Free Lasagne

INGREDIENTS | SERVES 4Handful of fresh basil, chopped1 ball mozzarella, chopped (250g)FOR THE COURGETTE PASTA:4 medium courgettes, washed and cut lengthwise into thin, wide strips1 tbsp. Himalayan salt1 tbsp. olive oil1 tbsp. melted butter¼ tbsp. black pepperFOR THE MEAT SAUCE:500g minced lamb1 tbsp. water1 onion, diced3 garlic cloves, minced1 tsp. dried oregano1 tsp. basil1 tsp. black pepper½ tbsp. Himalayan sea salt½ tbsp. paprika3 tsp. rosemary4 tsp. thyme

PREP TIME | 10 MINUTESCOOKING TIME | 15 MINUTESFOR THE COURGETTE PASTA:Place all of the ingredients for the courgettepasta in a zip lock or sandwich bag. Ensurethey are thoroughly mixed together, and placeit in the fridge to let it marinade.Leave it in there while you prepare the sauce.FOR THE MEAT SAUCE:Brown the lamb mince in a saucepan withthe olive oil for around 5 minutes, adding thewater as you go.Add in the diced onion, garlic, oregano,basil, salt, pepper, paprika, rosemary andthyme. Cook for a further 5 minutes, stirringto make sure the spices cover the meat andvegetables.Mix in the drained tomatoes. Then lower theheat and simmer for about 15 minutes. Oncecooked, set aside.TO FINISH:Preheat the oven to Gas Mark 5 or 190°C.Spread a few tablespoons of the sauce onthe bottom of a nine by 13 inch (23 by 33cm)oven proof dish, or in four individual pot piedishes. 32 diabetes.co.uk

Pasta Free Lasagne

675g fresh tomatoes, finelychopped2 tbsp. olive oil

NUTRITIONAL VALUE (PER SERVING)Calories 647.2Total Fat 46.6gSaturated Fat 20.8gCarbohydrates 15.8gFibre 39.7gProtein 39.7g

Layer the lasagne starting with a courgettepasta base, then add 1/3 of the meat sauce,add a sprinkling of basil, and put 1/3 of themozzarella on top.Repeat this process until you run out ofingredients.Bake the lasagne in the pre-heated oven for30 minutes.Serve up and relish!

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Dinner

Dinner

Cod & Parsley Parcels

INGREDIENTS | SERVES 44 cod fillets, approx. 170g each,skinned2 tsp. butter1 tbsp. gluten free plain flour500ml semi-skimmed milk3 tbsp. fresh parsley, finely chopped2 tbsp. lemon juiceSalt and pepper to taste

NUTRITIONAL VALUE (PER SERVING)Calories 230Total Fat 5.6gSaturated Fat 2.8gCarbohydrates 9.1gFibre 0.2gProtein 35.2g

PREP TIME | 10 MINUTESCOOKING TIME | 20 MINUTESPlace the milk to boil with lemon juice and saltand pepper.Once boiled, leave to cool for 30 minutes.Melt the butter on a low heat, then mix in the gluten free flour, whisking thoroughly. Stir and cook for aminute.Pour in the milk little by little, whiskingconstantly.Return to the heat, stirring continuously andbring to the boil.Simmer for 10 minutes. Then add salt andpepper to taste and the chopped parsley.Place the cod fillets in the pan and poach overa low heat for 4–6 minutes, without the sauceboiling until the fish is cooked.Turn each piece of fish over after 2 minutes.Place the fish fillets in a serving dish andspoon over with the parsley sauce.Truly scrumptious!

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Fish Pie

INGREDIENTS | SERVES 22 tbsp. olive oil1 onion, finely chopped2 cloves garlic400g fresh chopped tomatoes½ tsp. cinnamon½ tsp. ground gingerSalt and pepper120g salmon140g smoked haddockFOR THE MASH:25g butter300g celeriac300g carrotsSalt and pepper

NUTRITIONAL VALUE (PER SERVING)Calories 409Total fat 20.3gSaturated fat 3.5gCarbohydrates 20.5gFibre 2.6gProtein 19g

PREP TIME | 15 MINUTESCOOKING TIME | 45 MINUTESPreheat the oven to Gas Mark 3 or 175°C.Chop the celeriac and carrots and boil insalted water for 7-10 minutes. Strain, mashand mix in the butter. Season with salt andpepper to taste.Put the fish in boiling water in a saucepan,with just enough water to cover it. Cook for 5minutes.The fish should become opaque and flakeeasily.Drain the fish and place in a bowl.Pop the oil in a saucepan on medium heatand sauté the onion and garlic for 5 minutes.Mix in the cooked fish as well as choppedtomatoes, cinnamon, ginger and the salt andpepper.Simmer on a medium heat to allow theflavours to infuse.Place the mixture in a small roasting tin andcover with the mash.Cook in the oven for 20 minutes until themash crunches up.Serve with a side of vegetables, a green salador on its own.

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Trout with Beans

INGREDIENTS | SERVES 4400g tinned cannellini beans, drained2 fresh green chillies, deseeded and finely choppedHandful of fresh mint, finely chopped4 x 250g trout fillets4 tbsp. extra virgin olive oil1 tbsp. garlic cloves, finely choppedSalt and freshly ground pepper to tasteJuice of a lemon400g tinned kidney beans, drained

NUTRITIONAL VALUE (PER SERVING)Calories 703Total Fat 32.6gSaturated Fat 9.3gCarbohydrates 32gFibre 12.7gProtein 67.1g

PREP TIME | 10 MINUTESCOOKING TIME | 30 MINUTESPreheat the oven to Gas Mark 5 or 190°C.Put the drained cannellini beans, greenchillies, and mint in a bowl.Lightly drizzle the trout fillets with a tablespoonof extra virgin olive oil.Sprinkle the garlic on top of the fish andseason with salt and pepper.Bake the fillets in the preheated oven for 10minutes.Remove from the oven and dress with somelemon juice and a tablespoon of extra virginolive oil. Season with salt and pepper to taste.Serve on a bed of beans and enjoy!

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Spicy Cod with Mixed Veg

INGREDIENTS | SERVES 4300g broccoli400g fresh green beans8 x 200g cod fillets10g butter, for greasing3 tsp. ginger, finely chopped1.5 tbsp. Kikkoman Gluten-Free Soy Sauce1.5 tbsp. sesame oilCoriander to garnish300g carrots150g green beansSalt and freshly ground pepper to taste

NUTRITIONAL VALUE (PER SERVING)Calories 464Total Fat 7.9gSaturated Fat 1.7gCarbohydrates 24.1gFibre 8.7gProtein 76.8g

PREP TIME | 10 MINUTESCOOKING TIME | 30 MINUTESPreheat the oven on Gas Mark 4 or 180°C.Bring some water to the boil in a medium sizesaucepan and throw in the broccoli for 5minutes.Once the broccoli’s been cooking for 2minutes, add the green beans, then cookthem together for the remaining 3 minutes.Remove the vegetables, and drain them in acolander to remove any excess water.Salt the cod fillets, then place them in abaking tray greased with butter. Put someginger on top, then cook the fillets in thepreheated oven for 12-15 minutes.Remove from the oven and drizzle with Kikkoman Gluten-Free Soy Sauce.Heat the sesame oil in a small saucepan andpour over the top of the fillets.Plate up the fillets, alongside the mixed veg.Garnish with coriander and tuck in!

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Lemon Sole with Roasted Celeriac

INGREDIENTS | SERVES 4800g celeriac200g orange tomatoes8 tbsp. olive oil8x 260g lemon soleSalt and freshly ground black pepperZest and juice of a lemon12 fresh thyme leaves

NUTRITIONAL VALUE (PER SERVING)Calories 450Total Fat 29.9gSaturated Fat 4.1gCarbohydrates 22.4gFibre 4.9gProtein 25.2g

PREP TIME | 15 MINUTESCOOKING TIME | 40 MINUTESPreheat the oven to Gas Mark 4 or 180°C.Peel the celeriac, and dice it into small cubes.Place the tomatoes on a baking tray and drizzle with a tablespoon of the olive oil.Roast for 30 minutes.Take them out of the oven and place to oneside to cool.Put a tablespoon of olive oil in a large fryingpan over a medium heat, then fry the lemonsoles, one at a time, in the oil. It should takearound 5 minutes on each side to fry lemonsole.Once they’re all cooked, plate them up andseason with salt and pepper to taste.Serve the fried mackerel fillets with a side ofroasted celeriac and orange tomatoes.

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Spicy Beef Salad

INGREDIENTS | SERVES 41 corn on the cob3 tbsp. olive oil150g quinoa5 tbsp. tomato salsaJuice of a lime300g very lean small steaks150g mixed salad1 avocado, peeled and sliced1 handful of fresh coriander1 small red onion, finely slicedSalt and pepper to taste

NUTRITIONAL VALUE (PER SERVING)Calories 418Total Fat 20.8gSaturated Fat 4.1gCarbohydrates 28.9gFibre 4.3gProtein 26.5g

PREP TIME | 10 MINUTESCOOKING TIME | 15 MINUTESBring a pan of water to the boil. Pop in thecorn and cook for 5 minutes, then drain.Use a little oil to brush the sweet corn.Cook the sweet corn on a griddle pan for 4minutes, until lightly charred.In the meantime cook the quinoa accordingto packet instructions, then pop it into a bowland mix in 3 tablespoons of salsa and half thelime juice.Rub the salt and pepper onto the steak along withsome more oil.Get the griddle pan hot and cook the steaksfor 2 minutes on each side, and place to oneside.Mix the salad leaves with the quinoa and serve on a platter. Strip kernels from thecorn cob with a knife and scatter onto thesalad.Cut the steak into strips and mix in with thesalad, along with the avocado, fresh corianderand red onion. Combine the remaining oliveoil, lime juice and tomato salsa for a dressingand drizzle onto the salad prior to serving.

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Lemon Sole with Roasted Celeriac

Beef Sirloin with Green Salad

INGREDIENTS | SERVES 41.5 kg sirloin of beefSalt and freshly ground pepper to season2 tbsp. olive oilSmall bag of rocketFOR THE GREEN SALAD:1.5 tbsp. capers, finely chopped3 tbsp. gherkins, finely chopped4 spring onions, finely chopped1 tbsp. parsley, finely choppedJuice of a lemon5 tbsp. extra-virgin olive oil

NUTRITIONAL VALUE (PER SERVING)Calories 726Total Fat 43.5gSaturated Fat 12.8gCarbohydrates 7.6gFibre 2.2gProtein 79.5g

PREP TIME | 10 MINUTESCOOKING TIME | 75 MINUTESPre-heat the oven to Gas Mark 9 or 240ºC.Rub the oil on the meat. Then, season withsalt and freshly ground black pepper.Place the beef on a baking tray and cook inthe oven for 25 minutes.Lower the temperature of the oven to GasMark 5 or 190ºC and roast for 50 minutes.Take out of the oven and cool.FOR THE GREEN SALAD:Combine the capers, gherkins, spring onions,parsley, finely chopped, lemon juice and extravirginolive oil in a bowl.Slice the beef into thin slithers and arrange ona plate. Place some salsa verde on top andgarnish with rocket leaves.Your dish is now ready to enjoy!

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Steak & Vegetables

INGREDIENTS | SERVES 44 x 500g steaks300g frozen peas300g carrots, peeled and sliced300g green beans, sliced300g brocolli4 tbsp. butterSalt to season

NUTRITIONAL VALUE (PER SERVING)Calories 1171.1Total Fat 43.3gSaturated Fat 19.2gCarbohydrates 29.3gFibre 10.8gProtein 157.3g

PREP TIME | 5 MINUTESCOOKING TIME | 20 MINUTESRub the salt onto the steak.Bring some water to the boil in a largesaucepan. While the water is boiling, peel andchop your veg ready for cooking.Once this is done, lower the heat, throw in theveggies and cook for 5-10 minutes.In the meantime, pour the oil into a large,heavy based frying pan and heat to amedium/high heat.Place the steaks in the frying pan and sear for5 minutes each side, until they are cooked toyour taste.Enjoy with the side of mixed veggies!

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Pan Fried Celeriac & Chorizo

INGREDIENTS | SERVES 4800g celeriac, cubed in to inchpieces4 tbsp. olive oil2 tbsp. rosemary2 red onions, finely sliced2 red pepper, finely sliced500g gluten free chorizo, skinned and sliced300g cherry tomatoes200ml vegetable stock3 tbsp. flat leaf parsley, finelychopped

NUTRITIONAL VALUE (PER SERVING)Calories 474Total fat 31.4gSaturated Fat 7.5gCarbohydrates 34.7gFibre 7gProtein 17.7g

PREP TIME | 15 MINUTESCOOKING TIME | 30 MINUTESPop the diced celeriac in a saucepan, cover itwith water, and bring it to the boil.Lower the heat and allow to simmer for 5-7minutes, then drain the celeriac in a colander.Heat the oil in a large frying pan over amedium heat. Throw in the celeriac andsome rosemary, and fry for 3 minutes until theceleriac is slightly brown.Add the onions and red pepper, and cook for3 minutes.Mix in the gluten free chorizo and cook for another 4 minutes.Add the tomatoes and the vegetable stock.Stir the entire mixture and cook for another 4minutes.Garnish with parsley and your dish is ready toserve!

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Cod with Sauteed Kale

INGREDIENTS | SERVES 4FOR THE FISH:4 x 170g cod fillets400g fresh tomatoes, chopped½ red bell pepper, chopped1 tsp. lemon zest2 tsp. chopped thyme leavesHimalayan sea salt and black pepper, to taste1 tbsp. fresh lemon juiceFOR THE KALE:450g kale, tough stems and ribsremoved and cut into 1inch strips2 tbsp. olive oil1 tbsp. red wine vinegarDash of sea salt

NUTRITIONAL VALUE (PER SERVING)Calories 380Total Fat 8.1gSaturated Fat 1.2gCarbohydrates 19gFibre 5.3gProtein 33g

PREP TIME | 10 MINUTESCOOKING TIME | 35 MINUTESPreheat the oven to Gas Mark 7 or 210°C.Lightly spray or coat a 13x9” (33x23cm) ovenproof dish with coconut oil.Combine the tomatoes, peppers, lemon zest,thyme, salt and pepper in a saucepan andcook for 5-8 minutes until soft. Place thecod in the prepared baking dish and seasonwith a pinch of salt and pepper. Bake in thepreheated oven for around 15 minutes.Drizzle with a tablespoon of lemon juice.FOR THE KALE:Boil half a saucepan of water and drop in thekale. Boil the kale for around 10 minutes.Remove the kale from the heat, drain it, andset it to one side.Heat some oil on a medium-high temperature.Add the garlic and cook for about 1 minute,until it softens. Reduce the heat to low andadd the kale. Simmer gently until everything inthe pan is warmed through. Remove from theheat and stir in the vinegar and sea salt.Serve the cod on a bed of kale with thevegetable mixture on the side.

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Dessert

Dessert

Raspberry & Limoncella Semi Freddo

INGREDIENTS | SERVES 4FOR THE SEMIFREDDO:150g fresh raspberries4 tbsp. Stevia300ml carton double cream5 tbsp. Limoncella400ml crème fraîcheFOR THE COULIS:300g fresh or frozen (thawed)raspberries2 tbsp. agave nectarExtra raspberries for serving

NUTRITIONAL VALUE (PER SERVING)Calories 367Total Fat 25gSaturated Fat 15gCarbohydrates 19.5gFibre 5.5gProtein 1g

PREP TIME | 1 HOUR 50 MINUTESCHILLNG TIME | OVERNIGHTUsing cling film line the base of a 1kg loaf tin.Using a fork, for the semifreddo, mash theraspberries and two tablespoons of Stevia ina bowl. Whisk the cream, the Stevia and theLimoncella into soft peaks. Beat the crèmefraîche so it forms a similar consistency to thedouble cream mixture. Then carefully fold thecream mixture in with the crème fraîche.Swirl the mashed raspberries through thecreamy mixture. Pour the mixture into the loaftin. Mash the raspberries using a fork andmix with two tablespoons of agave nectarfor a coulis. For a finer coulis you can sievethis mixture. Cover the semifreddo with clingfilm and freeze overnight. You can freeze thesemifreddo and the coulis for up to a month.The frozen semifreddo will need to be defrosted for an hour prior to serving and thecoulis will need to be thawed overnightbefore serving. Peel the cling film from thesemifreddo. Drizzle a bit of the coulis on to itand place some raspberries over the top.Slice the semifreddo and serve with the coulis.

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Frozen Mango Yoghurt

INGREDIENTS | SERVES 6320g mango, peeled and sliced800g low fat plain yoghurt50ml agave nectar2 tsp. pure vanilla essence

NUTRITIONAL VALUE (PER SERVING)Calories 187Total Fat 4gSaturated Fat 2gCarbohydrates 33gFibre 1.3gProtein 6g

PREP TIME | 10 MINUTESCHILLING TIME | 4 HOURSMix the mango, yoghurt, agave nectar, andpure vanilla essence in a large bowl.Transfer the yoghurt into an old, clean icecream tub. Freeze for an hour then removefrom the fridge and mix the frozen yoghurtagain.Freeze again for another 3 hours.Serve with shavings of dark chocolate andenjoy!

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English Scones

INGREDIENTS | SERVES 121 tbsp. honey100ml unsweetened apple juice100g butter4 tbsp. unsweetened almond milk1 tsp. pure vanilla essence400g almond flour2 tsp. bicarb of soda100g raisins2 tbsp. Stevia

NUTRITIONAL VALUE (PER SERVING)Calories 296Total fat 25gSaturated Fat 6gCarbohydrates 28gFibre 4gProtein 7g

PREP TIME | 15 MINUTESCOOKING TIME | 20 MINUTESPreheat the oven at 190°c/Gas Mark 5.Combine the honey, unsweetened applejuice, butter, almond milk and pure vanilla essence together.Mix together the almond flour, bicarbonate of soda, raisins and Stevia to make a dough.Roll the dough out onto a lightly flouredsurface until it is about an inch and a halfthick. Cut out circular shapes using a pastrycutter and place these on a greased bakingtray. Roll any remaining bits of dough togetherand repeat so that all the mixture is used.Bake for around 20 minutes. To check ifthe scones are done, poke a skewer (orsomething similarly long and thin) into one ofthem, then withdraw it. If the scones have setthe skewer will come out clean.Leave the scones on a wire rack to cool.Enjoy with lashings of homemade jam!

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Chocolate Chip Cookies

INGREDIENTS | SERVES 30250g almond flour1 tsp. bicarb. of soda30g Triple Zero sweetener100g butter2 large eggs2 tsp. pure vanilla essence40g gluten free carob chips

NUTRITIONAL VALUE (PER SERVING)Calories 86Total Fat 8gSaturated Fat 2.4gCarbohydrates 2.2gFibre 1gProtein 2.4g

PREP TIME | 15 MINUTESCOOKING TIME | 10 MINUTESPreheat the oven at 190°c/Gas Mark 5.In a large bowl, mix together the almond flour, bicarbonate of soda and Triple Zero sweetener. Add the butter and mix thoroughly. Throw in the eggs and the pure vanillaessence.Mix in the gluten free carob chips.Drop spoonfuls about 1 inch in diameter ontoa greased baking tray. Bake for around 10minutes. You can check if chocolate cookiesare done by nudging the edges with a spatulaor gently pressing down with your fingers:when the cookie is done the edges will befirm.

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Coconut Panacotta

INGREDIENTS | SERVES 2400ml coconut milk1 vanilla pod1 tbsp. agar agar flakes or 1 tsp.agar agar powder (vegetariangelatine substitute, available at healthfood shops4 tbsp. pomegranate seeds

NUTRITIONAL VALUE (PER SERVING)Calories 250Total Fat 38gSaturated Fat 33gCarbohydrates 26gFibre 6gProtein 2.5g

PREP TIME | 15 MINUTESCOOKING TIME | 10 MINUTESRESTING TIME | 1 HOURPut the coconut milk in a pan along with theagar agar and place to one side. Add thevanilla to the coconut milk mixture by slicingopen the vanilla bean lengthways, and usingthe tip of a knife to remove the dark contentsof the vanilla bean.Gently heat the mixture over a mediumheat, whisking thoroughly at the same time.Continue whisking until the agar agar hastotally dissolved. If you are using agar agarflakes you will need to simmer the mixture for10-15 minutes. If you are using the agar agarpowder you will need to simmer it for up tofive minutes.Remove the mixture from the heat and pourthe mixture into 4 serving bowls. Place themin the fridge to set: this will take approximately1 hour.Top your dish with pomegranate seeds andtuck in!

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Pistachio Gelato

INGREDIENTS | SERVES 4400ml half-fat coconut milk200ml unsweetened almond milk30ml agave nectar¼ tsp. Xanthan gum150g unsalted pistachios (shelled & finely chopped)

NUTRITIONAL VALUE (PER SERVING)Calories 300Total Fat 18gSaturated Fat 2gCarbohydrates 30gFibre 11gProtein 9.2g

PREP TIME | 4 HOURSWhizz the half-fat coconut milk, unsweetenedalmond milk, agave nectar, Xanthan gum and100g of the shelled pistachios in a blender.Blend the mixture for a couple of minutes untiltotally smooth.Place the mixture in the fridge for 2 hours.Freeze the ice cream for 2 hours. When it isset add the rest of the chopped pistachiosand allow the ice cream to freeze completely.The finished item will keep in the freezer for upto 3 weeks.

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Crème Brûlée

INGREDIENTS | SERVES 2400g double cream4 egg yolks1 tbsp. SteviaFOR THE TOPPING:1 tbsp. butter2 tsp. Stevia

NUTRITIONAL VALUE (PER SERVING)Calories 643Total Fat 40gSaturated Fat 16.2gCarbohydrates 65.7gFibre 0gProtein 13.4g

PREP TIME | 5 MINUTESCOOKING TIME | 30 MINUTESHeat the cream, ensuring that it doesn’t boil.Put the egg yolks in a bowl and add thetablespoon of Stevia.Whisk the cream into the egg yolks andStevia. Pour into 4 ramekins and bake for 25-30 minutes.Check every 5 minutes to ensure that theyare done. You can tell if your dessert is bakedby shaking it - a cooked crème brûlée will onlywobble slightly when shook. Place on toppingingredients and grill until golden brown incolour.Once slightly cooled your dish is ready toserve!

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Creamy Berry Treat

INGREDIENTS | SERVES 4180g blueberries120g raisins400ml thick cream, whipped180g raspberries2 tbsp. raspberry coulis180g blackberriesSprigs of mint

NUTRITIONAL VALUE (PER SERVING)Calories 302Total fat 12.4gSaturated Fat 7.6gCarbohydrates 46.6gFibre 8gProtein 4.9g

PREP TIME | 10 MINUTESPut the blueberries and raisins in a dessertbowl until approximately a third of the way full.Spoon on the whipped cream, and layer theraspberries on top.Combine the fruit coulis with the remainingcream and pour onto the raspberries.Top with blackberries and sprigs of mint.

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Chocolate Mousse

INGREDIENTS | SERVES 4100g gluten free unsweetened dark chocolate4 medium eggs1 tbsp. brandy1 tbsp. Triple Zero sweetenerOptional: berries of your choice to decorate

NUTRITIONAL VALUE (PER SERVING)Calories 195Total Fat 17.6gSaturated Fat 10gCarbohydrates 10.1gFibre 4gProtein 9.6g

PREP TIME | 5 MINUTESCOOKING TIME | 15 MINUTES CHILLING TIME | 3 HOURS +Separate the egg yolks by cracking them andletting the white dribble out into a bowl whilstholding the yolks inside the shell halves. Savethe egg whites for later. Mix the egg yolks and the brandy in a mixing bowl. Break the chocolate into tiny pieces and place in a heat proof bowl. Place the bowl on top of a pan of water and place over a high heat. Stir the chocolate continuously until it has all melted and contains no lumps. Makesure the water in the pan does not boil over asthis could cause injury. Remove the bowl fromthe heat and stir the melted chocolate in withthe egg yolks and brandy.With an electric whisk, whisk the egg whitesand add the Triple Zero sweetener to them.Continue to whisk until the mixture turns whiteand forms peaks that hold their shape whenyou lift the whisk out. Fold the egg whitesinto the chocolate with a spatula. Do this byscooping the mixture and folding it on top ofitself. Spoon the mousse into four bowls andplace in the fridge to chill for a minimum of 3hours. Decorate with berries and enjoy! 56 diabetes.co.uk

Vanilla Ice Cream

INGREDIENTS | SERVES 4300ml full fat milk150ml double cream1 tbsp. sweetener1 vanilla pod4 medium egg yolksBerries to serve

NUTRITIONAL VALUE (PER SERVING)Calories 250Total fat 22.3gSaturated Fat 2.4gCarbohydrates 12.5gFibre 0gProtein 3.5g

PREP TIME | 5 MINUTESCOOKING TIME | 15 MINUTESCHILLING TIME | OVERNIGHTPlace the milk, cream, sweetener and vanillapod in a saucepan. Heat gently, stirringthroughout, until the sweetener has dissolved.Bring this mixture slowly to the boil.Beat the egg yolks in a bowl. Pour the boilingmilk on to the egg yolks slowly and steadily,whisking throughout. Remove the vanilla podbefore straining the vanilla custard into a usedice cream tub. Set aside to cool. Put the lidon the container and freeze overnight. Priorto serving, leave the ice cream out at roomtemperature for 10 minutes.Serve with berries of your choice and enjoy!

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Disclaimer

This book is for informational (and delicious) purposes onlyThe 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. © 2015 Diabetes.co.uk. All Rights Reserved.

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