PAD THAI

"Stir-fried noodles and vegetables with a spicy, slightly sweet flavour.

SERVES 4
PREP10 minutes
COOK 15 minutes

Ingredients
250g dried rice noodles
2 tsp rapeseed oil
6 spring onions, chopped at angle in 1cm pieces
3 cloves garlic, crushed
3cm fresh ginger, grated
1 Thai chilli, finely sliced
1 red pepper, finely chopped
1 courgette, cut into sticks
100g frozen broad beans
100g baby pak choi, leaves separated
200g beansprouts
75g canned pineapple, drained, chopped small
1 tbsp reduced-salt, gluten-free soy sauce
juice 1 lime
15g chopped coriander
50g unsalted peanuts, roughly chopped and toasted
1 lime cut into wedges 

Method
Cook the noodles according to the packet instructions, around 3-5 minutes. Plunge them into cold water, drain and reserve.
Heat the oil in a large pan or wok. Add the spring onions and stir-fry for 3 minutes. Add the garlic, ginger and chilli and stir-fry for another 2 minutes.
Add the red pepper and courgette, stir-fry for another minute add the broad beans and pak choy. Stir-fry for 1 minute.
Add the noodles, stir-fry for 2 minutes and add the beansprouts, pineapple, soy sauce and lime juice. Stir-fry for a further 2 minutes and add the coriander.
Put into a bowl, top with the peanuts and lime wedges.

Chef's tips
For a side dish, cut half a cucumber into ribbons with a vegetable peeler and add fresh coriander leaves and a squeeze of lime.To add more protein to this dish, use soya beans in place of broad beans or add some tofu".

AUBERGINE STUFFED WITH TOFU, MUSHROOMS AND BORLOTTI BEANS

"Aubergines baked with herby tomatoes, beans and vegetables, topped with tofu to make a satisfying main meal.

SERVES 4
PREP 25 minutes
COOK 55-60 minutes

Ingredients
2 aubergines, halved lengthways (500g)
1 tsp rapeseed oil
1 onion, finely chopped (120g)
320g mushrooms, sliced
2 cloves garlic, crushed
1 x 400g can chopped tomatoes
1 heaped tsp dried oregano
1 400g tin borlotti beans, drained (240g)
1 x 80g bag fresh spinach
360g pack tofu, diced small
half ball reduced-fat Mozzarella (62g), thinly sliced
1 fresh tomato (80g) chopped small
2 spring onions (50g) chopped
8 fresh basil leaves, torn

Method
Preheat the oven to 180°C/ gas mark 4.
Scoop the flesh out of the aubergines, chop, and reserve. Place the aubergine skin-side down onto a baking tray and bake for 15 minutes.
Meanwhile, add oil to a pan, then add the onion and cook for 3-4 minutes. Add the mushrooms and chopped aubergine flesh, then cook for a further 5 minutes.
Add the garlic, canned tomatoes and oregano, mix well, cover and simmer for 5 minutes. Next, add the borlotti beans and spinach and cook for 2 minutes.
Remove the aubergines from the oven and fill with the bean and vegetable mixture, then place in an ovenproof dish.
Scatter with tofu, return to the oven and bake for 20 minutes. Top with the sliced mozzarella and bake for a further 20 minutes.
Remove from the oven and scatter with chopped tomato, spring onion and basil to serve.

Chef's tips
Once the aubergines are stuffed, you can pop them in the fridge, and bake when as needed.Use a non-dairy cheese alternative for a vegan version".

AFGHAN SALAD

"Also known as Salata. This refreshing and colourful tomato, carrot and onion salad is light and crunchy.

SERVE 4
PREP 15 minutes

Ingredients
2-3 large tomatoes, finely chopped (260g)
50g fresh coriander, roughly chopped
20g fresh mint, roughly chopped
1 lemon, juice and finely grated zest
1 tbsp extra-virgin olive oil
good pinch pepper
1 large red onion, finely diced (180g)
half cucumber, finely diced (160g)
2 large carrots, grated (250g)

Method
Add the tomatoes to a bowl with the coriander, mint, lemon juice, olive oil and pepper and mix well.
Add the red onion, cucumber and carrot. Mix well and serve.

Chef's tips
Try with different herbs such as parsley, basil or dill.Serve with grilled meat, fish or poultry.Great as part of a buffet or for a packed lunch".

FRUITY FRENCH TOAST

"SERVES 2
PREP 10 minutes
COOK 10 minutes

Ingredients
1 tbsp water
100g frozen mixed berries
1 apple, peeled and grated
2 free-range eggs
1 tbsp skimmed milk
2 thick slices wholemeal bread, cut in half diagonally
1 tsp sunflower oil

Method
Place the water and frozen fruit into a pan and cook over a medium heat for 2-3 minutes until they are warmed through. Stir in the apple and remove from heat.
Meanwhile, beat the eggs and milk together, then soak the bread slices in the egg mixture for 2-3 minutes. Turn the bread a couple of times to make sure all the liquid has been absorbed.
Heat the oil in a non-stick frying pan, add the slices of bread, and cook gently. Turn the bread a couple of times until golden brown on both sides. This should take about 8 minutes in total.
Serve topped with the fruit.

Chef's tips
You can use any fruits you like for the topping - pears and blackberries are especially tasty.Sprinkle with cinnamon or nutmeg for extra flavour.You can also make a savoury version with grilled mushrooms or tomatoes in place of fruit."

Fonte e imagem: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Fruity-French-toast-/

APPLE AND RAISIN CHELSEA BUNS

"MAKES 16
PREP 30 minutes + 90 minutes rising
COOK 20-25 minutes + 15 minutes for filling

Ingredients
250g wholemeal flour
200g plain flour
20g caster sugar
7g sachet fast-acting yeast
50ml rapeseed oil (reserve 2 tsp to oil bowl and baking sheet)
1 egg, beaten
200ml milk, warmed to lukewarm (reserve dash to brush buns)
1 tsp honey

For the filling:
2 dessert apples, peeled, cored and roughly chopped
1 tbsp water
2 heaped tsp ground cinnamon
2–3 tsp granulated sweetener
70g raisins

Method
Mix the wholemeal and plain flour with the sugar and yeast. Make a well in the middle.
Add the oil, egg and half the milk. Mix well, gradually adding the rest of the milk until it comes together as a dough.
Turn out the dough onto a floured surface and knead for five minutes until it becomes elastic. Place into an oiled bowl, cover with cling film and leave in a warm place for 1 hour to double in size.
Meanwhile, make the filling: add the apples to a pan with the water, cover and cook for 10 minutes over a low to medium heat, mashing with a fork occasionally until they are a soft pulp. Remove from the heat and add the cinnamon, sweetener and raisins. Mix well, cover and leave to cool.
‘Knock back’ the dough by shaping to its original size, then turn out onto a lightly floured surface. Roll out into a rectangle, ½cm thick (approximately 48x30cm).
Spread the apple/raisin mixture over the dough, leaving a 2–3cm margin along the longest top edge.
Tightly roll the dough into a cylinder with the seam on the bottom, then cut into 16 pieces approximately 3cm thick.
Place the buns onto a lightly oiled baking sheet, cover with a tea towel and leave to rise for another 30 minutes. Meanwhile, preheat the oven to 180°C /gas 4.
Brush the buns with the milk and bake for 20–25 minutes until risen and golden. Remove from the oven, brush with honey and allow to cool.

Chef's tips
You could use sultanas, currants or a mixture of dried fruit.Try adding some grated lemon or orange zest to the filling or use mixed spice in place of cinnamon".

APPLE CHARLOTTE

"SERVES 4
PREP TIME 10 minutes
COOK TIME 20 minutes

Ingredients
3 unpeeled apples, cored and grated
200ml apple juice
1 tbsp molasses sugar
2 tsp cinnamon
dash sunflower oil
4–5 slices wholemeal bread, crusts removed
1 egg yolk, lightly beaten

Method
Preheat the oven to 180°C/ gas mark 4. Add the apples to a saucepan with 100ml of apple juice and simmer until soft (4-5 minutes). Leaving the juice behind, place the apples in a bowl.
Add the molasses, sugar and cinnamon to the pan with the remaining 100ml of apple juice and gently melt the sugar, adding a little more juice if needed. Allow to cool, you should end up with around 100ml of syrup.
Rub the sunflower oil around a small pudding basin or ovenproof dish. Dip the bread in the apple syrup and use it to line the basin. Make sure there are no gaps.
Stir the egg yolk into the apple, then put the mixture into the bread-lined bowl.
Finally, top with more syrup-soaked bread and spoon on any remaining liquid. Bake for 20 minutes. Check after 15 minutes and if the top is very brown at the edges, place a piece of foil over it for the last 5 minutes.
Allow to stand for a few minutes, loosen the edges with a knife and carefully turn out onto a serving plate.

Chef's tips
Best served straight after cooking.Try serving with a little low-fat yogurt or half-fat crème fraiche."

APPLE STRUDEL

"SERVES 6
PREP 15 minutes
COOK 40 minutes

Ingredients
4 medium apples, unpeeled, cored and chopped
2 tbsp water
25g sultanas
25g dried apricots, chopped
1 tsp ground cinnamon
1 tsp almond extract
1 tbsp granulated sweetener
grated zest 1 orange
3 sheets filo pastry
7 squirts spray oil

Method
Preheat the oven 180°C/gas mark 4.
Add the apples to a pan with the water, cover, then simmer gently for 15 minutes, stirring regularly until just soft.
Add the sultanas, apricot, cinnamon, almond essence and half the sweetener. Mix well and set aside.
Place a layer of pastry on a board and spray with two squirts of oil, then sprinkle with a third of the remaining sweetener. Lay another piece of pastry on top and repeat with two more sprays of oil and another third of the sweetener. Finally, repeat with the last sheet of pastry, oil and remaining sweetener.
Spread the apple mixture over three-quarters of the pastry, leaving the top quarter free, then sprinkle with orange zest.
Fold the top length of pastry over the apple mixture and roll the strudel over to completely cover the filling. Fold in the edges to prevent the filling from leaking out and roll the strudel over again, so the fold is at the bottom. Place on a baking sheet and spray with oil.
Heat in the oven for 20–25 minutes, until the pastry is lightly browned.
Serve with a dollop of yogurt, or non-dairy soya alternative, and a sprinkle of cinnamon.

Chef's tips
Try using pears in place of apples, or adding a few blueberries or blackberries".