Essential Videos

Be type 1 diabetes aware

What is Diabetes ?

Professor Bumblebee’s Guide to Type 1 Diabetes

The 4 Ts of Type 1 diabetes – Diabetes UK

What is Type 1 diabetes? A children’s guide

Roasted Portobello Sandwich with Dijon Balsamic Vinaigrette

Serves 2

Four 4- to 5-inch portobello mushrooms, stems removed

Olive oil cooking spray

4 thin slices red onion

8 thin slices whole-grain bread

4 thin slices low-fat Swiss cheese (4 ounces)

2 jarred roasted red peppers, drained and sliced (about 2 ounces)

4 slices tomato

4 fresh basil leaves

Vinaigrette

1 tablespoon balsamic vinegar

1 tablespoon Dijon mustard

3 tablespoons chopped fresh basil

1 scallion, white part and 1 inch of the green, finely chopped

1/8 teaspoon garlic powder

Freshly ground pepper

Balsamic Mayonnaise

1 tablespoon light mayonnaise

2 teaspoons balsamic vinegar

1 teaspoon Dijon mustard

  1. Preheat the oven to 450°F.
  2. Coat the mushrooms with cooking spray. Mix the vinaigrette ingredients and paint the mushrooms on both sides.
  3. Marinate for 15 minutes.
  4. Coat the marinated mushrooms and the onion slices with cooking spray. Roast them in the oven until cooked through, about 5 minutes. Coat the bread with the cooking spray and toast in a toaster oven.
  5. Place a slice of cheese on four of the pieces of toast. Top with a mushroom, slices of onion, red pepper, tomato, and a basil leaf.
  6. Mix balsamic mayonnaise ingredients together until completely blended. Spread a thin layer on each burger. In a large bowl, combine all ingredients. Toss gently to mix.
  7. Cover and refrigerate for at least 30 minutes to chill. Serve.
Roasted Portobello Sandwich with Dijon Balsamic Vinaigrette / Serves 2

Roasted Vegetable Pasta

Serves 2

5 cherry tomatoes

1 pepper

3 cloves garlic

1 chilli

½ broccoli

½  aubergine

sundried tomatoes(a jar of)

olive oil

200 grams pasta

1. Pre heat the oven at 190.

2. In a roasting tin put (about 5 cherry) tomatoes, garlic, broccoli, peppers, chillies and aubergine! Cover with plenty of olive oil and salt and pepper. Roast the veg for about 40 minutes or until the veg are soft and the peppers are slightly blackened.

3. Meanwhile in a pestle and mortar crush some sun dried tomatoes- for 2 people crush about 8 sundried toms. Add some olive oil- a couple of table spoons or until it could coat pasta.

4. Let the roast veg cool and then slice them up and swish the garlic.

5. Boil 200 g of pasta in salted water for ten minutes or how ever long the instructions tell you to.

6. Once the pasta is ready mix in the veg and the tomato sauce. Add salt and pepper and leave to cool.

Roasted Vegetable Pasta / Serves 2

Spicy Chickpeas Spinach & Potatoes

Serves 2

1 teaspoon olive oil

1 onion, sliced

1 teaspoon chilli powder

1 teaspoon turmeric

1 teaspoon ground coriander

300g/10½oz cooked potatoes, cut into chunks

1 x 420g can chickpeas, drained

1 x 400g can chopped tomatoes

100g/3½oz baby spinach leaves

1 tablespoon fresh coriander, chopped

1 whole red chilli for garnish

1. Heat the oil in a non-stick frying pan, add the onion, chilli powder, turmeric and coriander and fry for 2-3 minutes.

2. Stir in the potatoes, chickpeas and tomatoes and simmer for 10-15 minutes until the potatoes are tender.

3. Add the spinach leaves and coriander into the chickpea mixture, heat through for 2-3 minutes, until the spinach has wilted. Garnish with half the red chilli then serve.

Spicy Chickpeas Spinach & Potatoes / Serves 2

Thai Chicken Noodle Salad

Serves 2

2 small boneless skinless chicken breasts

grated rind and juice 1 lime

1 teaspoon oil

2 cloves garlic sliced

¼ cucumber halved lengthways and sliced

3 spring onions sliced

75g/2¾oz fine beans halved and blanched

2 tablespoons fresh coriander chopped

½ red chilli finely chopped

100g/3½oz noodles cooked according to the pack

The dressing:

grated rind and juice 1 orange

1 teaspoon runny honey

To  serve:

15g/½oz unsalted cashew nuts, toasted and roughly chopped

1.  Place the chicken into a non-metallic dish, pour over the lime rind and juice and leave to marinate for at least 30 minutes.

2.  Heat the oil in a non-stick frying pan, add the garlic and the chicken, discarding the soaking liquid.

3.  Fry for 6-7 minutes until the chicken is cooked through.

4.  Mix together the cucumber, spring onions, beans, coriander, chilli and noodles.

5.  Combine the dressing ingredients and toss through the salad.

6.  Spoon the salad onto 2 plates, slice the chicken and place on top.

7.  Serve sprinkle with a few cashew nuts.

Thai Chicken Noodle Salad / Serves 2

Salmon with Potato Rosti

Serves 6

4 lrg russet potatoes, peeled and cut in half

1/2 teaspoon salt

1 tablespoon Dijon mustard

1/2 teaspoon freshly ground pepper

1/2 cup chopped scallions

2 teaspoons extra-virgin olive oil

1 packet of smoked salmon

Crème fraîche to serve

1. Preheat oven to 200°C.

2. Place potatoes in a large saucepan, cover with cold water. Bring to a boil then imediately drain the potatoes and run under cold water. They should not be fully cooked. Pat dry.

3. Grate the potatoes and place in a large bowl. Add mustard, salt and pepper; toss to combine. Gently mix in scallions.

4. Heat oil in an ovenproof skillet over medium heat. Add the potato mixture in circular dollops lightly pressing down into the pan. Cook for 5 minutes either side.

5. Remove each rosti and place on a tinfoil lined oven tray. Cook until golden turning half way through, about 10 minutes. 6. Serve with slices of smoked salmon, creme fraiche and lemon wedges.

Salmon with Potato Rosti / Serves 6

Tomato Squash & Basil Bruschetta

Serves 2

1/2  loaf sourdough bread

2 medium tomatoes

1/2 roasted squash diced

1/2 cup fresh basil leaves

1 clove garlic

3 tsp  balsamic vinegar

1/4  cup extra virgin olive oil

Salt/Pepper

1. Roast the squash. Drizzle with olive oil and put into the oven on a moderate heat for 25 minutes. Leave to cool.

2. Chop the tomatoes into small, bite sized cubes. Chop the cooled squash into cubes.

3.  Finely chop the basil into very thin ribbons and place everything into a bowl.

4.  Smash, peel, and finely mince the garlic before adding to the bowl. Drizzle in the vinegar, oil, and salt/pepper to taste. Gently fold all ingredients together, cover, and refrigerate until ready to use. It’ll keep for 3-4 days, and gets better with time as it macerates.

5. To serve slice the bread, drizzle with olive oil & grill on both sides. Rub with a bit of garlic. Apply lashings of the tomato/squash mixture and enjoy!

Tomato Squash & Basil Bruschetta / Serves 2

Cherry & Chocolate Pot

Serves 4

225g fresh cherries

2 tablespoons artificial sweetener

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

100 g Quark or low fat soft cheese

2 tablespoons skimmed milk

Half  level teaspoon vanilla extract

For the chocolate sauce:

25g dark chocolate,  broken into pieces

1 heaped teaspoon unsweetened cocoa powder

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

1 level tablespoons golden syrup

1. Halve and pit 225g fresh cherries, reseving 4 whole for decoration.

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

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

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

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

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

7. Spoon everything into small serving glasses. Finish each one with a cherry. 8. Chill and serve.

Courtesy of  http://www.diabetes.org.uk

Cherry & Chocolate Pot / Serves 4

Seafood Linguine

Serves 4

500g (1lb 2oz) mixed seafood, squid, prawns and scallops

1kg (2lb 4oz) mixed shellfish, mussels and clams

400g (14oz) linguine

25g (1oz) butter

2 garlic cloves, chopped 1 red chilli, finely chopped

200ml (7fl oz) white wine

large handful parsley, roughly chopped

1. Pick through the shellfish and discard any open ones. Rinse thoroughly. You may have to de-beard the mussels.

2. Heat a frying pan and add a drizzle of oil. When very hot, add the seafood and heat until just cooked (for prawns, this will be the second they turn pink). Set aside.

3. Cook the pasta according to the pack instructions. Meanwhile, heat a lidded sauté pan and melt the butter. Add the garlic and chilli, and cook for a couple of minutes over a low heat then turn the heat right up and add the white wine. Let it simmer for a couple of minutes, then tip in the shellfish, put the lid on tightly, and cook for about 5 minutes, shaking the pan occasionally, until all the shellfish are open. Discard any unopened ones. Tip in the rest of the seafood, taste the juice in the pan and season with pepper (it shouldn't need salt).

4. When the pasta is cooked, drain and combine with the seafood and scatter with parsley. Serve immediately.

Seafood Linguine / Serves 4

Goya Noodles

Serves 2

1 piece Goya

2 whole Eggs

2 packets Noodles

1 tablespoon Oil

1 pinch Salt and pepper

1.Cut the goya into small pieces.

2. Boil the noodles and goya.

3. Pan fry the egg then, add in the boiled noodles and goya.

4. Sprinkle with salt and pepper..

Goya Noodles / Serves 2

Chocolate Brownies

16 to 25

5    Fresh Dates,  pitted, broken in half
1    Medium Apple, peeled, cored, chopped
1   cup   Water
1 1/2  tsp  Vanilla Extract
1/4  Cup  Oil  (e.g rice bran, sunflower, vegetable)
2   tbsp  Low Fat Vanilla Yoghurt  (preferably naturally sweetened)
2   Large Eggs
1    Egg, white
2/3   cup  Logicane Sugar (Low GI) or Raw Caster Sugar
3/4  cup   Cocoa
3/4  cup  Plain Flour
1/2  tsp  Baking Powder
1  pinch  Salt

1. Preheat oven to 170˚C (150˚C fan forced). Grease and line a 20cm square cake pan with 1 piece of baking paper extending up and over the sides of the pan so the brownie can be lifted out when cool.
2. Cook dates and apples in the water, covered, for 8-10 minutes, or until soft and water is absorbed. Remove mixture to a bowl and mash with a fork until smooth. Allow to cool for 10 minutes.
3. Add vanilla, oil, yoghurt, eggs and egg white. Add sugar and sift in dry ingredients. Whisk until smooth. Pour into pan and bake for 28-30 minutes or until centre is just firm. Cool in pan for 15 minutes. Gently lift brownie out of pan and cool on a wire rack.
4. Remove paper, trim edges and cut into small squares to serve.

Chocolate Brownies / 16 to 25

Smoked Salmon Canapes

Serves 6

400g smoked salmon

Rye crisp breads

1 tub of cream cheese

2 tbsp crème fraîche

2 large unwaxed lemons (juice and zest of 1.5)

1 large bunch of dill, part chopped finely, part sprigs reserved

Freshly milled black pepper

1. Mix the cream cheese, crème fraîche, chopped dill, lemon juice and half the zest, then add freshly milled black pepper.

2. Place the crisp breads on serving trays. Scoop some cream cheese filling and place on top of each of the crisp breads, using a fork to make the swirls.

3. Cut the smoked salmon slices into ribbons, then roll and twist, and place on top of the crisp breads.

4. Top with individual sprigs of dill. Garnish with a couple of strands of the lemon zest.

Smoked Salmon Canapes / Serves 6

Pan Fried Hake with Herbs

Serves 4

4 x 175g hake fillets, skin on and boned

1 tablesp. olive oil

Salt and freshly ground pepper

50g butter

½ lemon, pips removed

1 tablesp. chopped mixed herbs (parsley, chives and tarragon)

1. Heat the olive oil in a large frying pan and add the seasoned hake fillets, skin side down. Cook for a couple of minutes until the skin is just beginning to crisp, then add little knobs of butter to the pan around each hake fillet and cook for another couple of minutes until the skin is crisp.

2. Turn the hake fillets over and cook for another 3-4 minutes until cooked through. This will depend on the thickness of the fillets. Transfer to warmed plates while you make the sauce.

3. Add the rest of the butter to the frying pan and allow it to gently melt over a moderate heat. When it has melted, add a squeeze of lemon juice and the herbs, swirling to combine. Season to taste. Spoon this sauce over the hake fillets and serve with steamed asparagus and some sautéed new potatoes.

Pan Fried Hake with Herbs / Serves 4

Marinated Pork Tenderloin

Serves 4

1/4 cup soy sauce

1/4 cup packed brown sugar

2 tablespoons sherry

1 1/2 teaspoons dried minced onion

1 teaspoon ground cinnamon

2 tablespoons olive oil

1 pinch garlic powder

2 (3/4 pound) pork tenderloins

1. Place soy sauce, brown sugar, sherry, dried onion, cinnamon, olive oil, and a touch of garlic powder in a large resealable plastic bag. Seal, and shake to mix. Place pork in bag with marinade, seal, and refrigerate for 6 to 12 hours.

2.Preheat grill for high heat.

3.Lightly oil grate. Place tenderloins on grill, and discard marinade. Cook 20 minutes, or to desired doneness. Slice into medallions, and serve.

Marinated Pork Tenderloin / Serves 4

Greek Salad

Serves 4

50g/2oz black Kalamata olives

3 medium tomatoes, diced into 2cm/¾in cubes

1 cucumber peeled, diced into 2cm/¾in cubes

1 red pepper, de-seeded, diced

½ red onion, sliced finely

100ml/3fl oz extra virgin olive oil

150g/5oz feta, diced

1 small, firm cos lettuce, chopped into rough cubes lengthways

1 generous sprig of oregano (or 2 tsp dried oregano)

50ml/3 tbsp red wine vinegar

1.Mix all the ingredients in a bowl.

Greek Salad / Serves 4

Caramel Custard

Serves 2

1 tbsp Lo-cal maple syrup

1 Egg each

1/2 cup Evaporated skimmed milk

1/3 cup Water

1 tbsp Granulated sugar replacement

1 tsp Vanilla extract

1 dash Salt

1. Divide maple syrup evenly between 2 custard cups

2. Combine egg milk water sugar replacement vanilla and salt in mixing bowl; beat or whisk until well blended

3. Carefully pour custard mixture over syrup in custard cups

4. Set cups in shallow pan holding 1 inch of water

5. Bake at 350 F for 50 minutes or until knife inserted in center comes out clean

6. MICROWAVE: Water bath NOT needed

7. Cook on Low for 8 to 10 minutes or until edges are set and center is soft but not runny

8. Allow to rest 10 to 15 minutes before serving

Caramel Custard / Serves 2

Peppered Steak

Serves 1

1 tbsp olive oil

125g/4½oz sirloin steak, fat trimmed

1 free-range egg white, lightly whisked

½ tsp black and pink peppercorns, crushed

50ml/2fl oz red wine

50ml/2fl oz boiling water

2 tbsp balsamic vinegar

25g/1oz butter

2 tbsp chopped fresh coriander leaves

1. Preheat the oven to 180C/350F/Gas 4.

2. Heat the oil in a ridged griddle pan over a high heat. Dip the steak into the whisked egg white, and pat the crushed peppercorns onto the surface to coat.

3. Griddle the steak for 2-3 minutes on each side (for rare), or until crisp and browned on both sides and cooked to your liking. Remove the steak and set aside to rest on a warm plate.

4. Add the wine and water to the pan and stir well, scraping up any browned bits from the bottom of the pan with a wooden spoon. Boil for 1-2 minutes, or until the volume of liquid has reduced.

5. Add the balsamic vinegar, butter and coriander to the pan, stir until the butter has melted, then set the sauce aside.

6. To serve, carve the steak into two pieces and place on top of the chips or wilted spinach for a more healthy alternative. Spoon over the sauce.

Peppered Steak / Serves 1

Spaghetti Carbonara

Serves 4

400g spaghetti

1 tablespoon olive oil

200g sliced flat pancetta, cut into 1cm-wide strips

2 garlic cloves, finely chopped

3 eggs, plus 1 extra yolk

2/3 cup (50g) freshly grated parmesan, plus extra to serve

2 tablespoons chopped flat-leaf parsley leaves

1. Cook pasta in a large pan of boiling salted water according to the packet instructions. Meanwhile, heat oil in a frypan over medium heat. Cook pancetta, stirring, for 2-3 minutes until beginning to crisp. Add garlic for 30 seconds, then set pan aside.

2. Place eggs, yolk and parmesan in a bowl. Season, then mix gently with a fork.

3. Drain pasta, keeping some cooking liquid. Return to the pan. Quickly add egg and pancetta mixtures and parsley. Add some cooking liquid to loosen the mixture. Toss to combine - the heat from the pasta will cook the egg slightly. The spaghetti will absorb the cooking water and form a creamy sauce. Serve immediately with extra parmesan.

Spaghetti Carbonara / Serves 4

Raspberry Cheescake

Serves 12

1  cup graham cracker crumbs

2  tablespoons margarine, melted

3   large eggs, separated

1   large egg white

¼ teaspoon cream of tartar

¾ cup 2 tablespoons spoon-for-spoon sugar substitute (such as Splenda)

2  tablespoons cornstarch

4  cups low-fat cream cheese

1 ½ teaspoons teaspoons grated lemon zest

2  teaspoons teaspoons pure vanilla extract

2  tablespoons tablespoons sugar-free red raspberry preserves

1  cup fresh raspberries, rinsed and drained dry

1.Preheat oven to 325°F.

2.Combine the graham cracker crumbs and margarine. Pat evenly over the bottom and about 1/2 inch up the sides of a 9 1/2-inch springform pan. Bake in oven for 7 minutes.

3.Meanwhile, using an electric mixer on high speed, beat the 4 egg whites and cream of tartar in a large bowl until foamy. Gradually add 6 tablespoons of the sugar substitute, 1 tablespoon at a time, beating until egg whites form stiff peaks.

4.In another large bowl, stir the remaining sugar substitute with the cornstarch, then add the egg yolks, cream cheese, lemon zest, and vanilla. Beat (using the unwashed beaters) until well blended.

5.Fold beaten egg whites into cheese mixture. Spoon the mixture into the partially-baked crust.

6.Bake in the oven until center barely jiggles when cheesecake is gently shaken, 45 to 50 minutes.

7.Remove from oven and cool completely.

8.While the cheesecake is cooking, melt the raspberry preserves in a small pan over medium heat, stirring often.

9.Cool, stirring occasionally, until the preserves form a thick syrup (that should take about 5 minutes).

10.Remove the outside of the springform pan.

11.Mound fresh raspberries on the cheesecake and drizzle with preserve syrup. Chill.

12.When ready to serve, cut the cheesecake into wedges

Raspberry Cheescake / Serves 12

Tasty Bacon & Avacado Salad

Serves 4

For the Parmesan croutons

100g (3½oz) ciabatta, cut into 1.5cm (½in) cubes

2tbsp olive oil

2tbsp Parmesan, grated

½ lemon, zested
For the dressing

2tsp Dijon mustard

2tsp runny honey

½ lemon, juiced

4tbsp olive oil

small handful fresh basil leaves, chopped

For the salad
2 little gem lettuces, leaves separated

50g (2oz) watercress

2 small avocados, stone removed, chopped

3tbsp pumpkin seeds

1 x 300g pack unsmoked back bacon

½tbsp olive oil

1. Preheat the oven to gas 6, 200°C, fan 180°C.

2. To make the Parmesan croutons, put the chopped ciabatta cubes into a large bowl and toss with the olive oil, grated Parmesan, lemon zest and a little freshly ground black pepper.

3. Put on a baking sheet and put in the oven on the middle shelf to cook for 8-10 minutes, or until the croutons are nicely golden brown. Remove the tray from the oven and set aside.

4. For the dressing, whisk all the ingredients except the basil leaves. Once well combined, stir in the chopped basil.

5. To assemble the salad, put the little gem lettuce leaves into a large wide serving bowl, add the watercress, then top with the chopped avocado and pumpkin seeds.

6. Chop the bacon into small pieces then fry in the olive oil in a large frying pan over a medium heat, until golden and crisp. Remove with a slotted spoon and scatter over the salad.
7. Drizzle with the dressing, lightly toss and serve.

Tasty Bacon & Avacado Salad / Serves 4

Festive Christmas Buns

24

2¼ cup wholemeal flour

2 eggs

½ cup full cream milk

1 tsp baking powder

½ cup frozen raspberry

½ teaspoon vanilla paste

⅛ tsp of ground cinnamon

Coconut flour to decorate the top

1.Combine the white flour, eggs and milk together.

2.Add the frozen raspberries, vanilla paste and cinnamon.

3.Pour onto greased baby muffin tray.

4.Bake for 15 minutes.

5.Cool down on a rack.

6.Roll in coconut flour and decorate.

Festive Christmas Buns / 24

Low Carb Burger

Serves 4

Sweet Potatoes Cakes:
300 g Orange Sweet Potatoes, grated

4 whole eggs

100 g buckwheat flour

15 g fresh mint, chopped

Mushroom and red onion mix

8 flat button mushroom

1 red onion

Olive oil

Salt and pepper

Avocado burger sauce:
1 avocado

1 shallot, finely chopped

10 g fresh mint, chopped

1 teaspoon lime juice

Olive oil

Salt, pepper

Burger:
Rocket Salad
100 g minced beef per burger

Sweet Potatoes Cakes:
1.Peel the orange sweet potatoes.

2.Cut the sweet potatoes in cube and grated them into a food processor.

3.In a bowl mix the grated sweet potatoes with buckwheat flour, chopped mint, whole eggs, salt and pepper.

4.Warm 3 tablespoon of olive oil in a sauce pan.

5.Use a metallic cookie cutter press to form the cakes into the sauce pan.

6.Put the metallic cookie cutter circle shape into the sauce pan and fill in with the sweet potatoes mixture.

7.Press firmly with the cutter press to compact the cakes.

8.It is important that you remove all air to create a firm and compact cake.

9.Fry for 10 minutes on both sides.

10.Put aside onto absorbent towel to remove the excess of oil.

11.Mushroom and red onion mix.

12.Slice the red onion and mushrooms.

13.Warm 1 teaspoon of olive oil into a sauce pan.

14.Fry the vegetables until soft and tender.

15.Add salt and pepper.

16.Put aside.

Avocado Shallot Sauce:
1.Peel the Avocado.

2.Remove the avocado kernel and make an avocado puree by using a fork.

3.Add 1 teaspoon of lime juice, chopped mint and finely chopped shallot.

4.Add salt and pepper.

Burger:
1.Grill the beef patties onto a BBQ or a sauce pan with a bit of olive oil.

2.In a plate place a sweet potato cake.

3.Spread avocado sauce, add the rocket salad, beef patty, grilled mushroom/red onion, avocado sauce and top up with another sweet potato cake.

4.Eat straight away.

5.Another option is to add low fat cheese.

Courtesy of http://www.sweetashoney.co.nz

Low Carb Burger / Serves 4