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diabetic-friendly-recipes

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[ "1 cup red speckled beans", "½ onion (finely diced)", "2 cups pumpkin (diced)", "1 tablespoon curry powder", "3 tablespoons oil", "1 teaspoon salt", "2 cups brown cous cous", "1 litre boiling water", "1 teaspoon powdered cinnamon", "¼ cup chopped walnuts" ]

[ "clean the beans, soak it overnight, drain the water and bring it to boil until cooked.", "heat oil, add onion, cubed pumpkin and hot water and simmer gently.", "add boiled beans and salt and simmer gently with a covered lid until fully cooked.", "sprinkle with ground cinnamon and nuts.", "for the cous cous : add the cous cous to the boiling water and cook for 5 minutes. use a fork to fluff up and serve with the braised vegetables." ]

[ "red beans", "onion", "pumpkin", "curry powder", "oil", "salt", "brown cous cous", "water", "cinnamon", "walnuts" ]

[ "2 tablespoons olive oil", "1 cup firm tofu (crumbed)", "1 yellow pepper (cut in cubes)", "2 red onions (cut into small cubes)", "2 garlic gloves (minced)", "½ tin (150g) black beans", "¼ cup tomato puree", "6 tomatoes (cut into cubes)", "1 tablespoon vegetable stock granules", "1 tablespoon ground cumin", "1 tablespoon smoked paprika", "salt and pepper, to taste", "to garnish:", "8 taco shells", "¼ cup red cabbage (shredded)", "1 avocado (sliced and cleaned)", "½ cup salsa" ]

[ "heat the olive oil in an oven proof pan and add the tofu. sauté for 5-7 minutes until browned and crispy.", "add the pepper, onion and garlic and cook for 15 minutes until tender.", "add the remaining ingredients and cook for 2 minutes more.", "divide the tofu mixture and serve into taco shells topped with cabbage, avocado and salsa." ]

[ "olive oil", "firm tofu", "yellow pepper", "red onions", "garlic", "black beans", "tomato puree", "tomatoes", "vegetable stock granules", "cumin", "paprika", "salt pepper", "taco shell", "red cabbage", "avocado", "salsa" ]

[ "½ cup brown rice", "2 cups water", "1 tablespoon olive oil", "¼ cup diced onion", "¼ cup diced carrots", "¼ cup diced celery", "1 teaspoon salt", "1 teaspoon black pepper", "½ cup diced red pepper", "2 cloves garlic, minced", "1½ teaspoons parsley chopped", "1 teaspoon thyme", "160g chicken mince", "1 litre chicken stock" ]

[ "cook rice according to the packet instructions.", "heat oil and sauté onion, carrots and celery. season with salt and pepper until it is tender.", "in the same pot add pepper, garlic, parsley, thyme and chicken mince let is simmer for 1 minutes.", "add some chicken stock to the pot cover with a lid and simmer until chicken is cooked. mix with brown rice and set aside.", "to blanch cabbage leaves bring the remaining stock to boil in a pot and add cabbage leaves for 7-10 minutes or till softened. remove cabbage leaves and set aside. stuff each leave with chicken rice mixture and roll tightly each leaf. poach the stuffed leaves in the stock and serve." ]

[ "brown rice", "water", "olive oil", "onion", "carrots", "celery", "salt", "black pepper", "red pepper", "garlic", "parsley", "thyme", "chicken mince", "chicken stock" ]

[ "1 cup pitted dates", "½ cup old-fashioned rolled oats", "¼ cup chopped pecans", "¼ cup chia seeds", "2 medium carrots, finely chopped", "1 teaspoon vanilla extract", "¾ teaspoon ground cinnamon", "½ teaspoon ground ginger", "¼ teaspoon ground turmeric", "¼ teaspoon salt", "pinch of ground pepper" ]

[ "combine dates, oats, pecans, and chia seeds in a food processor; pulse until well combined and chopped.", "add carrots, vanilla, cinnamon, ginger, turmeric, salt, and pepper; process until all ingredients are well chopped and a paste begins to form.", "roll the mixture into balls. set in the fridge for 30 minutes and serve." ]

[ "dates", "olded rolled oats", "pecans", "chia seeds", "carrots", "vanilla extract", "cinnamon", "ginger", "turmeric", "salt", "pepper" ]

[ "1 cup millet noodles (boiled)", "1 tablespoon ginger (grated)", "1 tablespoon garlic (grated)", "1 red chilli (chopped)", "1 medium onion (sliced)", "1 tomato (sliced)", "1 teaspoon schezwan pepper", "1 teaspoon red chilli powder", "1 teaspoon cumin powder", "salt and pepper", "2 cups vegetable stock", "1 medium carrot (cut into sticks)", "½ cup shredded cabbage", "½ cup bell peppers (sliced)", "to serve:", "1 tablespoon coriander leaves", "½ lemon (cut into wedges)", "½ tablespoon spring onion chopped" ]

[ "in a pan, add oil and sauté ginger, garlic and red chili. add in the onions and cook till golden brown.", "add in the tomatoes and cook well.", "after that, add all the dry spices, followed by vegetable stock.", "when it starts boiling, add the rest of the vegetables. add the noodles.", "place it in a bowl and add the stock over it with vegetables.", "garnish with coriander, lemon and spring onions." ]

[ "millet noodles", "ginger", "garlic", "red chilli", "onion", "tomato", "schezwan pepper", "red chilli powder", "cumin powder", "salt pepper", "vegetable stock", "carrot", "cabbage", "bell peppers", "coriander leaves", "lemon", "spring onion" ]

[ "100ml low fat milk", "3 teaspoons gelatine powder", "350g natural yogurt", "2 teaspoons vanilla extract", "2 x 410g tins peach slices in juice", "350g frozen raspberries", "1-2 tablespoons honey, to taste", "a few mint leaves, to serve (optional)" ]

[ "heat the milk in a small saucepan over a low heat until just hot and steaming, but not boiling. remove from the heat and whisk in 1 gelatine sachet to dissolve. return to a very low heat to warm through, stirring to make sure it’s smooth (you can strain it through a sieve, if you like). mix the yogurt and vanilla in a large bowl. stir in the milk mixture until thoroughly combined, then spoon into 6 medium (about 250ml) glasses. transfer to the fridge for 20 mins to chill and set.", "meanwhile, drain the peach slices, reserving 100ml juice. put the slices in a food processor and blitz to a purée. heat the reserved peach juice in a small pan until just hot but not boiling, then remove from the heat. stir in another gelatine sachet and whisk until it has completely dissolved. stir through the peach purée, then spoon on top of the yogurt. chill for 1 hr to set.", "when the peach layer has set, put 12 raspberries aside to defrost. put the remaining raspberries in a saucepan and heat gently over a low heat for 3-4 mins until broken down into a purée but still juicy (take care not to boil and reduce to a jam). stir in 1 tbsp honey, then strain through a sieve into a clean bowl to remove the seeds. taste and add another 1 tbsp honey if very tart. add the remaining gelatine sachet to the warm raspberry mix, mixing well until dissolved. divide between the pots and chill for 2-3 hrs until set but with a slight wobble when shaken. garnish with mint leaves (if using) and the reserved thawed raspberries to serve." ]

[ "milk", "gelatine powder", "yogurt", "vanilla extract", "peach juice", "raspberries", "honey", "mints" ]

[ "5 sweet potatoes (peeled and grated)", "1 small onion (peeled and grated)", "3 spring onions (finely sliced)", "2 eggs (lightly beaten)", "2 teaspoons chickpea flour", "½ cup parsley (finely chopped)", "salt", "pepper", "1 tablespoon olive oil" ]

[ "in a bowl, combine all the ingredients except oil.", "heat a non-stick frying pan and add oil.", "add a ladleful of the mixture onto the pan and allow bubbles to form on one side, before flipping over and allowing the other side to brown.", "repeat until all the mixture is cooked.", "serve warm." ]

[ "sweet potatoes", "onion", "spring onions", "eggs", "chickpea flour", "parsley", "salt", "pepper", "olive oil" ]

[ "200g hake", "1 teaspoon salt", "1 tablespoon lemon juice", "1 teaspoon paprika", "2 banana leaves", "2 teaspoons olive oil", "1 teaspoon garlic ,minced", "½ cup red pepper, diced", "½ small onion , diced", "100g sliced baby marrows", "100g boiled baby potatoes", "1 tablespoon fresh thyme", "2 lemon wedges" ]

[ "preheat the oven to 200°c. season fish with salt, lemon and paprika. place fish on banana leaf and wrap tightly. bake for 15-20 minutes or until the fish is cooked and flakes easily. set aside.", "heat 10ml oil and pan-fry the garlic, red pepper, onion and baby marrows. season with salt and pepper. toss in the baby potatoes.", "arrange fish parcel on top of the vegetables, garnish with fresh thyme and lemon wedge, serve." ]

[ "hake", "salt", "lemon juice", "paprika", "banana leaves", "olive oil", "garlic", "red pepper", "onion", "baby marrows", "baby potatoes", "thyme", "lemon wedges" ]

[ "1 cup baby potatoes", "1 cup mushrooms (preferably chestnut)", "4 vegan sausages", "2 tablespoons olive oil", "8 corn tortillas", "1 ripe avocado", "½ lime", "1 cup cherry tomatoes", "4 spring onions", "1 garlic clove", "2 teaspoon fajita seasoning", "1 ½ cups fresh spinach", "1 bunch of fresh coriander (cilantro)", "1 pinch each of salt and black pepper", "¼ cup plain yoghurt" ]

[ "chop the potatoes into 1–2cm chunks and boil till just tender. drain and set aside.", "slice the mushrooms and roughly chop the sausages. heat oil in a large frying pan and add the sausages. add the mushrooms and pinch of salt. fry for 5 minutes, stirring occasionally.", "toast the tortilla wraps for 3 minutes per side on a skillet pan.", "halve and stone the avocado, peel and slice the flesh, place in a bowl and set aside. cut the lime into wedges, quarter the cherry tomatoes and slice the spring onions.", "add the potatoes to the sausage mixture sausage pan. peel the garlic then grate it directly into the pan.", "sprinkle over the fajita seasoning and cook for 2 minutes. add the fresh spinach and cook until wilted. add the chopped cherry tomatoes and half the spring onions.", "season to taste and remove from the heat.", "fill the tortillas with the mixture and some plain yoghurt. garnish with coriander." ]

[ "baby potatoes", "mushroomsnut", "vegan sausages", "olive oil", "corn tortillas", "avocado", "lime", "cherry tomatoes", "spring onions", "garlic", "fajita seasoning", "spinach", "coriander", "salt black pepper", "yoghurt" ]

[ "200g fresh greens, tough stems removed", "320g penne", "1 small garlic clove, crushed", "30g pack fresh basil, leaves picked", "40g cashew nuts", "50ml olive oil", "1 lemon, zested" ]

[ "bring a large pan of water to the boil and cook the fresh greens in it for 7 mins, then remove with tongs (leaving the water in the pan) and rinse under cold water until cool. squeeze out the excess water.", "cook the penne in the same pan for 10 mins, then drain, reserving 100ml of the pasta water.", "meanwhile, put the greens, garlic, most of the basil, 30g cashews, the oil and most of the lemon zest in a food processor. blitz until smooth.", "tip the drained pasta back into the pan and add the pesto along with the reserved pasta water. stir well to coat the pasta, then divide between 4 bowls. top with the remaining basil, lemon zest and cashews to serve." ]

[ "greens", "penne", "garlic", "basil", "cashew nuts", "olive oil", "lemon" ]

[ "1 small head cauliflower", "2 tablespoons extra-virgin olive oil", "1/2 medium white onion, sliced", "3 tablespoons tomato paste", "3 cloves garlic, finely chopped", "4 teaspoons smoked paprika", "2 teaspoons ground turmeric", "1 teaspoon ground coriander", "1 teaspoon ground cumin", "1 teaspoon ground ginger", "1/2 teaspoon crushed red pepper", "1/4 teaspoon ground cinnamon", "1/4 teaspoon salt", "1 1/4 cups low-sodium vegetable stock", "1/2 cup canned diced tomatoes (undrained)", "1/2 cup golden raisins", "2 tablespoons lemon juice", "1/2 cup chopped fresh coriander" ]

[ "remove leaves from cauliflower and trim stem. leaving core intact, cut the cauliflower into 6 wedges.", "heat oil in a large skillet over medium heat. add onion; cook, stirring occasionally, until it begins to soften, 5 to 6 minutes. add tomato paste, garlic, smoked paprika, turmeric, coriander, cumin, ginger, crushed red pepper, cinnamon and salt; stir until combined. cook, stirring occasionally, until the mixture has darkened and the spices are fragrant, 2 to 3 minutes. add stock, tomatoes, raisins and lemon juice; stir to combine.", "arrange the cauliflower wedges in the pan in a single layer; bring to a boil. reduce heat to maintain a simmer; cover, and cook until the cauliflower is tender, 15 to 20 minutes. sprinkle with coriander." ]

[ "head cauliflower", "extra-virgin olive oil", "white onion", "tomato paste", "garlic", "paprika", "turmeric", "coriander", "cumin", "ginger", "red pepper", "cinnamon", "salt", "vegetable stock", "tomatoes", "golden raisins", "lemon juice", "coriander" ]

[ "1 small onion", "1 stalk lemongrass", "1 tablespoon vegetable oil", "3-4 teaspoons red thai curry paste", "4 x 110g chicken fillets, cut into bite-size pieces", "1 tablespoons fish sauce", "pinch sugar", "4 freeze-dried kaffir lime", "1 can reduced-fat coconut milk", "1 tablespoon chopped fresh coriander", "salt to taste" ]

[ "finely slice the onion and lemongrass.", "heat the oil in a wok or large saucepan and fry the shallots/onion until soft and translucent. stir in the curry paste and cook for 1 minute, stirring all the time.", "add chicken pieces and stir until well coated. add the lemongrass, fish sauce, sugar, kaffir lime leaves and coconut milk. bring slowly to the boil, then reduce heat and simmer, uncovered, for 15 minutes until the chicken is cooked. stir the curry a few times while it cooks, to stop it sticking and to keep the chicken submerged.", "check seasoning then stir in coriander and serve with brown basmati rice." ]

[ "onion", "lemongrass", "vegetable oil", "red thai curry paste", "chicken fillets", "fish sauce", "sugar", "kaffir lime", "coconut milk", "coriander", "salt" ]

[ "300g gluten free bread flour", "200 g rolled oats", "50 g pumpkin seeds", "2.5 g salt", "2 tablespoons oil", "½ cup low fat plain yoghurt", "20 g active dry yeast", "1 cup warm water" ]

[ "preheat oven to 180°c.", "grease and line the baking tin with baking paper.", "combine all dry ingredients in a bowl and mix well. dissolve the yeast in the warm water.", "make a well in the center and place oil, yoghurt and yeast mix.", "combine and mix vigorously for 2 minutes. spread evenly into the greased loaf tin.", "cover with a piece of paper towel or dish cloth.", "leave in a warm (e.g. warming drawer) until it has doubled in size. bake at 180°c until golden brown on top and cooked (30 – 40 minutes). if you knock the top with the back of knife, must sound hollow.", "allow it to cool in the tin before turning it out." ]

[ "bread flour", "rolled oats", "pumpkin seeds", "salt", "oil", "yoghurt", "yeast", "water" ]

[ "2 tablespoons olive oil", "1 large red onion, finely chopped", "2 teaspoons smoked paprika", "2 tablespoons tomato purée", "30g pack fresh basil, leaves and stalks separated, stalks finely chopped", "300g pearl barley", "1 x 400g tin chopped tomatoes", "1 litre vegetable stock", "1 dried bay leaf (optional)", "2 aubergines (about 300g each), cut into 3-4cm chunks", "8 whole large garlic cloves, unpeeled", "300g pack whole cherry tomatoes", "40g walnut halves", "1/2 cup ricotta" ]

[ "preheat the oven to 180°c. heat ½ tbsp oil in a casserole dish or large pan. add the onion, partially cover, and cook for 10 mins, stirring occasionally, until softened. stir in the smoked paprika, tomato purée and the basil stalks, adding a splash of water if it’s dry. cook, stirring, for 2-3 mins.", "stir in the pearl barley, cook for 1 min, then add the chopped tomatoes, stock and bay leaf, if using. season with black pepper and bring to the boil. reduce the heat and simmer for 30 mins, stirring occasionally (and adding 100-200ml just-boiled water to loosen if needed), until cooked.", "meanwhile, in a large roasting tin, toss the aubergine in the remaining 1½ tbsp olive oil and season, ensuring the chunks are in a single layer – you may need two tins. add the garlic cloves. roast for 10 mins, then scatter the cherry tomatoes over. roast for 20 mins until the veg is tender.", "for the final 5 mins of roasting, spread the walnuts out in another roasting tin and bake until toasted; cool slightly, then chop.", "carefully, squeeze the roasted garlic from their skins, using the back of a knife onto a chopping board. stir into the barley, then fold in half the roasted veg.", "season with black pepper. serve the risotto topped with the remaining veg, a spoonful of ricotta, the toasted walnuts and the basil leaves." ]

[ "olive oil", "red onion", "paprika", "tomato purée", "basil", "pearl barley", "tomatoes", "vegetable stock", "bay leaf", "aubergines", "garlic", "cherry tomatoes", "walnut halves", "ricotta" ]

[ "1 large sweet potato, scrubbed", "¾ cup chopped kale", "1 cup canned black beans, rinsed", "¼ cup hummus", "2 tablespoons water" ]

[ "prick sweet potato all over with a fork. microwave on high until cooked through, 7 to 10 minutes.", "meanwhile, wash kale and drain, allowing water to cling to the leaves. place in a medium saucepan; cover and cook over medium-high heat, stirring once or twice, until wilted. add beans; add a tablespoon or two of water if the pot is dry. continue cooking, uncovered, stirring occasionally, until the mixture is steaming hot, 1 to 2 minutes.", "split the sweet potato open and top with the kale and bean mixture. combine hummus and 2 tablespoons water in a small dish. add additional water as needed to reach desired consistency. drizzle the hummus dressing over the stuffed sweet potato." ]

[ "sweet potato", "kale", "black beans", "hummus", "water" ]

[ "100g lower-fat spread", "125g porridge oats", "120g wholemeal flour", "75g pitted prunes, chopped", "65g sultanas", "1 teaspoon mixed spice", "1 teaspoon ginger", "2 small eggs, beaten", "1 -2 teaspoons granulated sugar" ]

[ "preheat the oven to 180°c. melt the spread in a pan on a low heat and set aside, reserving 2 teaspoons to oil the baking dish.", "place the oats and flour in a bowl and mix together. add the prunes, sultanas, mixed spice and ginger. mix well.", "add the melted spread and mix. add the beaten eggs and 100ml water. mix well. 4. grease a 20cm x 26cm baking tin, place the mixture in and gently press down to about 1cm thick.", "dust lightly with sweetener and bake for 20-25 minutes. allow to cool, before cutting into 12 pieces and serving." ]

[ "spread", "porridge oats", "wholemeal flour", "prunes", "sultanas", "mixed spice", "ginger", "eggs", "sugar" ]

[ "1/4 teaspoon ground saffron", "3 ice cubes", "1 tablespoon extra-virgin olive oil", "1 small onion, chopped", "2 boneless, skinless chicken breast, trimmed and cubed", "1 teaspoon salt", "1 teaspoon ground turmeric", "1/2 teaspoon ground cumin", "1/4 teaspoon ground pepper", "4 cups low-sodium chicken stock", "2 cups quinoa, rinsed well", "1 bunch fresh dill, minced, plus more for serving", "1 bunch fresh parsley, minced, plus more for serving", "1 bunch fresh chives, minced, plus more for serving", "2 cloves garlic, halved", "2 cups frozen lima beans or shelled edamame" ]

[ "place saffron in a small bowl and add ice cubes. set aside until the ice melts, about 45 minutes.", "heat a large pot over medium heat. add oil and onion; cook, stirring occasionally, until softened, 4 to 5 minutes. add chicken, salt, turmeric, cumin and pepper; mix well. cook, stirring occasionally, until the chicken is no longer pink on the outside, 5 to 6 minutes. add broth and 1 tablespoon of reserved saffron water. reduce heat to a simmer and cook until the liquid is reduced by one-third and the chicken is cooked through, 25 to 30 minutes", "add quinoa, dill, parsley, chives and garlic to the pot. stir to combine, then stir in beans (or edamame). bring the mixture to a simmer and cook, stirring occasionally, until the liquid is mostly absorbed, and the quinoa is tender, 20 to 25 minutes.", "cover tightly and let stand for 5 minutes. fluff with a fork. stir in the remaining saffron water before serving. garnish with more herbs, if desired." ]

[ "saffron", "ice cubes", "extra-virgin olive oil", "onion", "chicken breast", "salt", "turmeric", "cumin", "pepper", "chicken stock", "quinoa", "dill", "parsley", "chives", "garlic", "lima beans" ]

[ "280g spinach", "1 tablespoon olive oil", "1 onion, finely chopped", "500g low fat chicken mince", "2 garlic cloves, crushed", "3 large courgettes (about 350g), coarsely grated", "10g fresh mint, finely chopped", "250g ricotta cheese", "50g parmesan, finely grated", "½ lemon, finely zested", "¼ teaspoon ground nutmeg", "6 whole wheat lasagna sheets" ]

[ "preheat the oven to 180°c. put the spinach into a colander and pour over a full kettle of just-boiled water and allow to wilt. put the spinach into a muslin or tea towel and squeeze as much water out as possible, then roughly chop and set aside.", "heat the oil in a large frying pan and fry the onion over a medium-high heat for 8-10 mins until soft, then add the chicken mince and fry for 6-7 mins until cooked through, browned and any liquid has evaporated. add the garlic and courgettes and cook for 3-4 mins until the courgette liquid has evaporated; season well and remove from the heat.", "put the spinach, mint, ricotta, 40g parmesan, lemon and nutmeg into a clean bowl and mix together.", "put a third of the courgette mixture into a 1.2ltr (15 x 25cm) baking dish and top with a third of the ricotta, then lay over a third of the pasta to cover. repeat twice more, ending in a layer of ricotta. season well with black pepper and sprinkle over the remaining 10g of parmesan.", "bake for 25-30 mins until golden and bubbling on top and serve with the green salad on the side." ]

[ "spinach", "olive oil", "onion", "chicken mince", "garlic", "courgettes", "mint", "ricotta cheese", "parmesan", "lemon", "nutmeg", "wheat lasagna" ]