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/