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".

Fonte e imagem: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Pad-Thai/

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".

Fonte e imagem: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Aubergine-stuffed-with-tofu-mushrooms-and-borlotti-beans-/

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".

Fonte e imagem: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Afghan-salad/

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".

Fonte e imagem: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Apple-and-raisin-chelsea-buns/

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."

Fonte e imagem: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Apple-Charlotte/

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".

Fonte e imagem: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Apple-Strudel/

MINI BLUEBERRY PANCAKES

"MAKES 10 pancakes

PREP 5 minutes

COOK 15–20 minutes

Ingredients

200g wholemeal flour

1 tsp baking powder

1 medium egg, beaten

250ml skimmed milk

1 tsp vanilla extract

200g fresh blueberries

2 tsp sunflower oil

Method

Mix the flour and baking powder in a bowl.

In a separate bowl, beat together the egg, milk and vanilla extract.

Make a well in the middle of the flour, then gradually stir in the egg and milk mixture until you get a smooth batter. Ideally, leave the batter to stand for a few minutes before cooking.

Lightly crush half the blueberries with a fork and mix these into the batter, along with the remaining (whole) blueberries.

Add a little oil to a non-stick pan, then add the batter to the pan, 1 tbsp at a time, to create small pancakes, making sure the blueberries are evenly distributed.

Cook the pancakes on a medium heat for 2–3 minutes, then turn and cook for a further 2 minutes. The pancakes are ready to turn when you see bubbles appearing on the surface. Sprinkle with a little sugar before serving, if using. Serve with some low-fat yogurt or low-fat crème fraiche, if liked.

Chef's tips

You should be able to cook 3–4 pancakes at a time, depending on pan size, but it’s a good idea to just cook one pancake first to check the pan isn’t too hot or too cool.Keep the first batch of pancakes warm by placing on a plate over a pan of gently simmering water.Freezing instructions: Defrost for 2 hours, or defrost/warm in the microwave or a moderate oven".

Fonte e imagem: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/mini-blueberry-pancakes/

Eight tips for healthy eating

"These eight practical tips cover the basics of healthy eating, and can help you make healthier choices.

Base your meals on starchy carbohydrates 

Eat lots of fruit and veg 

Eat more fish – including a portion of oily fish

Cut down on saturated fat and sugar

Eat less salt – no more than 6g a day for adults

Get active and be a healthy weight

Don't get thirsty

Don't skip breakfast

The key to a healthy diet is to:

• Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you'll put on weight. If you eat and drink too little, you'll lose weight. 
• Eat a wide range of foods to ensure that you're getting a balanced diet and that your body is receiving all the nutrients it needs.

It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.

Base your meals on starchy carbohydrates

Starchy carbohydrates should make up just over one third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full for longer.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content, for example oil on chips, butter on bread and creamy sauces on pasta.

Eat lots of fruit and veg

It's recommended that we eat at least five portions of a variety of fruit and veg every day. It's easier than it sounds.

Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your 5 A DAY. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion. 

Eat more fish – including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. 

Oily fish include:

• salmon
• mackerel
• trout
• herring
• fresh tuna
• sardines
• pilchards.

Non-oily fish include:

• haddock
• plaice
• coley
• cod
• canned tuna
• skate
• hake

If you regularly eat a lot of fish, try to choose as wide a variety as possible.

You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Cut down on saturated fat and sugar

Saturated fat in our diet

We all need some fat in our diet, but it's important to pay attention to the amount and type of fat we're eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults.

Saturated fat is found in many foods, such as:

• hard cheese
• cakes
• biscuits
• sausages
• cream
• butter
• lard
• pies.

Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.

For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. 

Sugar in our diet

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices.

Cut down on:

• sugary fizzy drinks
• alcoholic drinks
• sugary breakfast cereals
• cakes
• biscuits
• pastries

These foods contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.

Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.

Get tips on cutting down sugar in your diet.

Eat less salt – no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

Get tips on cutting down on salt in your diet. 

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health.

Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Check whether you're a healthy weight by using our Healthy weight calculator.

Most adults need to lose weight, and need to eat fewer calories to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in saturated fat and sugar, and eat plenty of fruit and vegetables.

Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. 

Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn't have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking.

Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.

After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.

If you're underweight, see our page on underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

Don't get thirsty

We need to drink plenty of fluids to stop us getting dehydrated – the government recommends 6-8 glasses every day. 

This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices. 

Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. 

Even unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.

For example, if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.

When the weather is warm, or when we get active, we may need more fluids.

Don't skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that people who regularly eat breakfast are less likely to be overweight.

Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.

A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.

A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.

More information

• To help you get the right balance of the five main food groups, take a look at the Eatwell Guide. To maintain a healthy diet, the Eatwell Guide shows you how much of what you eat should come from each food group. It's important to have only small amounts of foods high in fat and/or sugar.
• Learn how to have a balanced diet, and read about the energy contained in food in our page on understanding calories.
• Download Losing weight: Getting started, a 12-week weight loss guide that combines advice on healthier eating and physical activity".

Fonte e imagem: http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx

How to cut down on sugar in your diet

"Added sugars, such as table sugar, honey and syrups, shouldn't make up more than 5% of the energy you get from food and drink each day. That's about 30g a day for anyone aged 11 and older.

Below are some simple tips to help you gradually cut down on the amount of added sugar in your diet:

• Sugar's many names
• Breakfast
• Main meals
• Snacks
• Drinks
• Dessert

Sugar's many guises

There are lots of different ways added sugar can be listed on ingredients labels:

• sucrose
• glucose
• fructose
• maltose
• fruit juice
• molasses
• hydrolysed starch
• invert sugar
• corn syrup
• honey 

Nutrition labels tell you how much sugar a food contains:

• high in sugar – 22.5g or more of total sugar per 100g
• low in sugar – 5g or less of total sugar per 100g

Some packaging uses a colour-coded system that makes it easy to choose foods that are lower in sugar, salt and fat. Look for more "greens" and "ambers", and fewer "reds", in your shopping basket. 

Breakfast

Many breakfast cereals are high in sugar. Try switching to lower-sugar cereals or those with no added sugar, such as:

• plain porridge
• plain wholewheat cereal biscuits
• plain shredded wholegrain pillows

Swapping a bowl of sugary breakfast cereal for plain cereal could cut out 70g of sugar (up to 22 sugar cubes) from your diet over a week.

Porridge oats are cheap and contain vitamins, minerals and fibre. Make porridge with semi-skimmed, 1% or skimmed milk, or water.

If you usually add sugar to your porridge, try adding a few chopped dried apricots or a sliced or mashed banana instead. Or you could try our apple-pie porridge recipe.

For a more gradual approach, you could eat sugary cereals and plain cereals on alternate days, or mix both in the same bowl.

If you add sugar to your cereal, you could try adding less. Or you could eat a smaller portion and add some chopped fruit, such as a pear or banana, which is an easy way of getting some of your 5 A DAY.

Read our guide to choosing healthy breakfast cereals.

If toast is your breakfast staple, try wholemeal or granary bread, which is higher in fibre than white bread, and see if you can get by with a little less of your usual spreads like jam, marmalade, honey or chocolate. Or you could try sugar-free or lower-sugar options. 

Main meals

Many foods that we don't consider to be sweet contain a surprisingly large amount of sugar. Some ready-made soups, stir-in sauces and ready meals can also be higher in sugar than you think. 

A third of an average-sized jar of pasta sauce (roughly 150g) can contain more than 13g of sugar, including added sugar – the equivalent of three teaspoons of sugar.

When eating out or buying takeaways, watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes and some curry sauces, as well as salads with dressings like salad cream, which can also be high in sugar.

Condiments and sauces such as ketchup can have as much as 23g of sugar in 100g – roughly half a teaspoon per serving. These foods are usually served in small quantities, but the sugar count can add up if eaten every day.

Get tips on making healthier choices when buying takeaway food and eating out.

Snacks

Healthier snack options are those without added sugar, such as fruit (fresh, tinned or frozen), unsalted nuts, unsalted rice cakes, oatcakes, or homemade plain popcorn. For more ideas, check out these quick and easy 100-calorie snacks.

If you're not ready to give up your favourite flavours, you could start by having less. Instead of two biscuits in one sitting, try having one. If your snack has two bars, have one and share the other, or save it for another day.

If you're an "all-or-nothing" type person, you could find something to do to take your mind off food on some days of the week.

When shopping, look out for lower-sugar (and lower-fat) versions of your favourite snacks. Buy smaller packs, or skip the family bags and just go for the normal-sized one instead.

Here are some lower-calorie substitutes for popular snacks:

• cereal bars – despite their healthy image, many cereal bars can be high in sugar and fat. Look out for bars that are lower in sugar, fat and salt. Or try this fruity granola bar recipe to make your own.
• chocolate – swap for a lower-calorie hot instant chocolate drink. You can also get chocolate with coffee and chocolate with malt varieties.
• biscuits – swap for oatcakes, oat biscuits, or unsalted rice cakes, which also provide fibre.
• cakes – swap for a plain currant bun, fruit scone, or malt loaf. If you add toppings or spreads, use them sparingly or choose lower-fat and lower-sugar varieties.

Dried fruit, such as raisins, dates and apricots, is high in sugar and can be bad for your dental health because it sticks to your teeth.

To prevent tooth decay, dried fruit is best enjoyed at mealtimes – as part of a dessert, for example – rather than as a snack. 

Drinks

Nearly a quarter of the added sugar in our diets comes from sugary drinks, such as fizzy drinks, sweetened juices, squashes, and cordials.

A 500ml bottle of cola contains the equivalent of 17 cubes of sugar. Try sugar-free varieties, or – better yet – water, lower-fat milk, or soda water with a splash of fruit juice.

If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether, or try swapping to sweeteners instead. Try some new flavours with herbal teas, or make your own with hot water and a slice of lemon or ginger.

Like some fizzy drinks, fruit juice can be high in sugar. When juice is extracted from the whole fruit to make fruit juice, sugar is released, and this can damage our teeth.

Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass. For example, if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.

Fruit juices and smoothies do contain vitamins and minerals and can count towards your 5 A DAY. However they can only ever count as a maximum of one portion of your 5 A DAY. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion.

You could try flavouring water with a slice of lemon, lime, or a splash of fruit juice. But watch out for the sugar content in flavoured water drinks: a 500ml glass of some brands contains 15g of sugar, the equivalent of nearly four teaspoons of sugar. 

Dessert

Work out some ground rules. Do you need to have dessert every day? How about only having dessert after your evening meal, or only eating dessert on odd days of the month, or only on weekends, or only at restaurants?

Do you have to have chocolate, biscuits, and cake every day? If you had this type of sugary snack less often, would you actually enjoy it more?

Less sugary desserts include fruit – fresh, frozen, dried, or tinned, but choose those canned in juice rather than syrup – as well as lower-fat and lower-sugar rice pudding, and plain lower-fat yoghurt.

However, lower fat doesn't necessarily mean low sugar. Some lower-fat yoghurts can be sweetened with refined sugar, fruit juice concentrate, glucose, and fructose syrup.

If you're stuck between choosing two desserts at the supermarket, why not compare the labels on both packages and go for the one with the lower amount of sugar.

Page last reviewed: 15/02/2016

Next review due: 02/02/2019"

Fonte e imagem: http://www.nhs.uk/Livewell/Goodfood/Pages/how-to-cut-down-on-sugar-in-your-diet.aspx

8 Easy Low-Carb Appetizers

"Zucchini Parmesan Fries
Servings: 4-6

INGREDIENTS
Zucchini Fries
2-3 zucchini squashes
2 cups plain bread crumbs
1 cup grated Parmesan cheese
1 tablespoon chili powder
½ tablespoon garlic powder
1 teaspoon kosher salt

Cilantro-Lime Sauce
1 cup plain Greek yogurt
1 tablespoon minced cilantro
1 tablespoon lime juice
¼ teaspoon garlic powder
½ teaspoon kosher salt

PREPARATION
1. Preheat oven to 400°F (200°C).
2. Cut the ends off the zucchini and slice the squash into ¼ inch thick by 2-3 inch long strips.
3. In a larer bowl, mix the bread crumbs, Parmesan, chili powder, garlic powder, and salt until well combined.
4. In a small bowl, beat 2 eggs. Dip the zucchini strips in the egg wash until fully coated, then transfer the strips to the bread crumb mixture and toss until evenly coated.
5. Transfer the breaded zucchini strips to a parchment paper-lined bking sheet lined with parchment paper and bake for 20-25 minutes, flipping the fries halfway through.
6. In a small bowl, mix the yogurt, cilantro, lime juice, garlic powder, and salt until well combined.
7. Enjoy!


Buffalo Cauliflower Bites
Servings: 4

INGREDIENTS
1 head cauliflower
1 tablespoon olive oil

Batter
½ cup flour
1 teaspoon garlic salt
½ cup whole milk
1 tablespoon hot sauce

PREPARATION
1. Preheat oven to 450˚F (230˚C).
2. Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.
3. In a medium bowl, mix the batter ingredients.
4. Add cauliflower to the batter. Stir so each floret is fully coated.
5. Line a baking sheet with parchment paper. Spread cauliflower florets on the baking sheet.
6. Drizzle with olive oil.
7. Bake for 20 minutes.
8. Remove the cauliflower from the oven and toss with buffalo sauce.
9. Return cauliflower to oven and bake for an additional 10 minutes until browned to your liking.


BBQ Cauliflower Bites
Servings: 4

INGREDIENTS
1 head cauliflower
1 tablespoon olive oil
Salt, to taste
Pepper, to taste
¾ cup BBQ sauce

PREPARATION
1. Preheat oven to 450˚F (230˚C).
2. Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.
3. Line a baking sheet with parchment paper. Spread cauliflower florets on the baking sheet.
4. Drizzle with olive oil. Season with salt and pepper.
5. Bake for 20 minutes.
6. Remove florets from oven and toss with BBQ sauce.
7. Return florets to the oven and bake for an additional 10 minutes until browned to your liking.
8. Brush more BBQ sauce on the cooked cauliflower for extra flavor.


Garlic Parmesan Cauliflower Bites
Servings: 4

INGREDIENTS
1 head cauliflower
2 eggs
2 tablespoons parsley, chopped
Garlic-Parmesan Crust
1 cup panko bread crumbs
¼ cup grated Parmesan
2 teaspoons garlic salt
2 teaspoons Italian seasoning


PREPARATION
1. Preheat oven to 450˚F (230˚C).
2. Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.
3. In a medium bowl, mix the Parmesan crust ingredients.
4. In a separate bowl, whisk eggs. Dredge the cauliflower in the eggs, then garlic-Parmesan mixture.
5. Lay the cauliflower on a baking sheet. Drizzle with olive oil, then season with salt and pepper.
6. Bake for 20-30 minutes, until crispy and browned to your liking.
7. Garnish with chopped parsley.


Guacamole Deviled Eggs
Servings: 12

INGREDIENTS
12 eggs
Guacamole
2 avocados
2 tablespoons lime juice
Salt, to taste
Pepper, to taste
1 tomato, diced
½ cup red onion, diced
2 tablespoons cilantro
1 tablespoon garlic, minced
1 tablespoon jalapeño, minced
Garnish
Tortilla chips
Cilantro

PREPARATION
1. Place the eggs in a large pot and cover with one inch of cold water. Cover with a lid.

2. Bring to a rolling boil, and remove from heat. Let the eggs sit, covered for 8-10 minutes.

3. Remove from water and immediately place in bath of ice water for a few minutes.

4. Remove shells and cut the egg in half, vertically. 

5. Remove the yolk and place in a bowl. Set the cooked whites aside on a serving tray.

6. In the bowl with the yolks, add all the ingredients for guacamole. Mash until well incorporated.

7. Spoon guacamole mixture into the bowls of the cooked egg whites.

8. Garnish with a broken piece of a tortilla chip and cilantro.

9. Serve & enjoy!


Garlic Roasted Brussel Sprouts
INGREDIENTS
1 pound brussels sprouts, halved
4 tablespoons olive oil
½ teaspoon salt
1 teaspoon pepper
1 teaspoon garlic powder
¼ cup bread crumbs
¼ cup Parmesan, grated

PREPARATION
1. Preheat oven to 400˚F (200˚C).
2. Place brussels sprouts in a large bowl. Drizzle olive oil and toss to coat. Sprinkle the rest of the ingredients and toss again.
3. Spread the sprouts on a baking sheet. Bake for 20 minutes, then flip the sprouts, then bake for an additional 20 minutes or until the sprouts are fork-tender and golden.
4. Enjoy!


Cauliflower "Potato" Salad
Servings: 6-8

INGREDIENTS
1 head cauliflower
Salt, to taste
Pepper. to taste
2 tablespoons olive oil

Dressing
1⁄2 cup Greek yogurt
1 tablespoon dijon mustard 1 tablespoon honey
2 tablespoons dill, chopped 1 tablespoon olive oil
1 garlic clove, crushed Juice of 1⁄2 lemon
½ red onion, diced
3 stalks celery, diced
3 hard-­boiled eggs, chopped

PREPARATION
1. Preheat oven to 400˚F (200˚C).
2. Slice cauliflower into small florets.
3. Place cauliflower onto baking sheet and season with salt, pepper, and olive oil. 4. Bake in preheated oven for 25 minutes or until lightly browned and a bit crispy.
5. In a large bowl, combine all dressing ingredients. Set aside.
6. Once cauliflower is cooked, set aside and let cool slightly before adding to the yogurt dressing.
7. Garnish with more freshly chopped dill before serving.
8. Enjoy!



Zucchini Carrot Fritters
INGREDIENTS
Fritters
1 cup chickpeas, peeled
1 zucchini, grated
1 carrot, grated
2 eggs
½ cup whole wheat panko
2 teaspoons basil, chopped
½ teaspoon garlic powder
½ teaspoon salt
½ teaspoon pepper
Olive oil
Ganish
Plain Greek yogurt
Green onion, diced

PREPARATION
1. Mash chickpeas with a fork in a large bowl. Set aside.
2. Grate zucchini and carrots. Place in a clean dish towel or cloth and squeeze out as much moisture as possible.
3. Add veggies, panko, egg, basil, garlic powder, salt, and pepper to the bowl with the mashed chickpeas, and stir until homogenous.
4. Heat olive oil in a large skillet on medium heat.
5. Scoop 2 tablespoons of mixture into your hand press to compress it into a patty.
6. Cook for about 1-2 minutes, until the underside is golden brown then flip and repeat.
7. Serve with a dollop of plain Greek yogurt and diced green onion.
8. Enjoy!"

Vídeo: https://www.facebook.com/officialgoodful/videos/1726341437436315/

Fonte e imagens: https://www.buzzfeed.com/rachelgaewski/these-8-easy-low-carb-appetizers-are-a-great-healthier?utm_term=.cgyMAYQGR2#.asDPXQVmyg