James Newton - Diabetic Cooking Made Easy

James Newton Smashwords Edition Copyright 2010-2014 Contents Introduction Recipes Breakfast Appetisers Light Meal Main Meal Deserts Introduction Balancing your diet when you have diabetescan be challenging, food choices are important in helping youmanage your diabetes, here in this cookbook James Newton hascompiled tasty dishes so you can continue enjoying a wide varietyof foods as part of healthy eating. Each dish has been adapted, forDiabetics to enjoy. Cooking withdiabetes
In this cookbook the recipeshave been modified by reducing the amount of fat, salt and sugar,and increasing fibre so you get the nourishment needed to sustain ahealthy lifestyle. We examine how diabetics can eat limited amountsof sugar as part of a healthy diet, good blood glucose control canstill be achieved when sugar and sugar containing foods areeaten. Dietary management of diabetes consists ofeating regularly and including starchy carbohydrate foods likepasta at meals, including more fruit, vegetables and pulses in yourdiet. The overall balance of your diet is important - with theemphasis on long-term health and weight control.

James Newton cooking tips In this book and generally with all recipesmeals have been adapted to be higher in fibre and lower in fat,sugar and salt does involve a bit of trial and error. However, thefollowing tips will be helpful. Remember to reduce thefat you use by swapping high fat ingredients for lower fatalternatives. Always Grill, bake,poach, steam, microwave or boil foods rather than fry. Use low fat dairyproducts where possible. Light crme fraiche issimilar to traditional soured cream.

It is heat stable and is idealfor use in savoury sauces. It is also delicious served instead ofdouble cream. Fromage frais is freshskimmed cow milk cheese, but is more like a natural yogurt. It isnot heat stable and is therefore best used in desserts and dips inplace of cream or Greek yogurt. Natural yogurt is aversatile and tasty alternative When nothing but creamwill do, spoon extra thick single cream onto fruit or puddingsinstead of double cream. Whip up whipping cream rather than doublecream for filling cream buns or cakes.

Use fats and oils whichare high in monunsaturates. Try using strongercheese for cooking. You'll find that you won't have to use so muchto give it a cheesy flavour. Grated cheese tends to go furthertoo. Reduce the salt used incooking and at the table. Flavour your food with lemon juice,herbs, spices or mustard instead.

Use pulses such as peas,beans or lentils to replace meat in traditional recipes. They canalso be used in soups and salads. Experiment by reducingthe added sugar in your baking recipes. Most cakes work even if thesugar in the recipe is cut by a half. Fruit cakes, fruit scones ortea breads can be made without added sugar. They do not requiresugar and the dried fruit will provide sweetness.

Jams and marmalades.Ordinary will do or instead of using the traditional ratio of 1lbfruit to 1lb sugar you can reduce this to 1lb fruit to 3/4 lbsugar. Cold desserts such asfruit fool and foods that require no further cooking, eg custard,can be sweetened to taste with a liquid or granulated intensesweetener. Puddings, such as fruitpies, crumbles or bread pudding, can be sweetened with sugar ifnecessary but some fruit based puddings or puddings with addeddried fruit will not require any sweetening at all. Sweeteners can be usedin cooking and baking - follow the manufacturersinstructions. You should adapt yourrecipes when baking if you eat cakes regularly. Recipes Breakfast All-Day Breakfast Ingredients 1 rasher lean back bacon 1 good quality sausage, halved lengthways 4 mushrooms, sliced 1 medium tomato, halved 1 egg freshly ground black pepper Method Heat a non-stick frying pan and add the baconand sausage and fry for 2-3 minutes.

Add the potatoes and continueto fry for 1-2 minutes until beginning to brown. Add the mushrooms and tomato and continue tofry for 1-2 minutes. Drain off any excess fat and spread out allthe ingredients Crack the egg into the pan and allow it torun across the base of the pan. Cook for a further minute or untilthe egg is cooked to your liking. Season with pepper and serve with a chunk ofcrusty whole-grain bread. BlueberryP ancakes Ingredients 3 eggs, separated 115g plain flour 1 tsp baking powder 1 tsp Truvia 150ml semi-skimmed milk zest of 1 orange juice of an orange pinch of salt 150g fresh blueberries a little oil, for cooking fat-free Greek yogurt, to serve(optional) Method Place the egg yolks, flour, baking powder,Truvia, milk, orange zest and juice into a bowl and mix into asmooth batter.

Put the egg whites and salt into a clean,grease-free bowl and whisk into stiff peaks. Fold the egg whitesinto the egg yolk mixture. Lightly crush most of the blueberrieswith the back of a fork, keeping a few back for serving. Fold thecrushed blueberries into the batter. Heat a heavy-based frying pan or griddle andadd a little drizzle of oil. When hot, add a ladle of batter, cookuntil the top of the pancake begins to bubble, then turn it overand cook until both sides are golden brown.

Repeat until all thebatter is used up. Serve stacked with the remaining blueberriesand a dollop of fat-free Greek yogurt. ApricotP orridge Ingredients 50g (1oz) ready-to-eat dried apricots 150ml (pint) orange or apple juice 50g (1oz) porridge oats 15g (oz) mixed seeds, toasted Method Place the apricots in a small pan and coverwith the juice, bring to the boil and simmer for 5 minutes. Set this aside for 10 minutes then place in afood processor or blender and blend until smooth. Place the oats in a small pan, cover with600ml (1 pint) water, place over a low heat and cook for 34minutes. Stir through the apricot puree, dividebetween 2 bowls and top with the toasted seeds.

Also delicious if served with blueberries orother fruits. Yogurt M uesli Ingredients 100g (3oz) oats 50g (1oz) sultanas 175ml (6fl oz) skimmed milk 150ml ( pint) fresh orange juice 2x150g cartons low-fat natural yogurt 25g (1oz) chopped nuts 1 apple, grated 2 bananas, sliced 2 tablespoons honey Method In a bowl, mix together all the ingredients.Place in the fridge overnight, then serve cold. It's as simple asthat. Banana , Vanilla And Honey Smoothie Ingredients 1 large ripe banana, chopped 150g carton vanilla yogurt 150ml ( pint) milk 1 teaspoon runny honey Method Blend and serve. As a twist, you could add a few icecubes. Appetisers Chicken, Sweetcorn And Noodle Soup Ingredients 100g egg noodles 600ml/1pint vegetable or chicken stock,boiling 25g/1oz frozen peas 25g/1oz frozen sweetcorn 50g/1oz cooked chicken, shredded 2 spring onions, sliced 1 teaspoon soy sauce Method Cook the noodles in the stock for 4 minutes.Add the remaining ingredients halfway through cooking time.

Serve with extra bread if having as a mainmeal. Carrot And Fresh Coriander Soup Ingredients Serves: 6 2 tablespoon of olive oil 4 large carrots, peeled and roughlychopped 1 large onion, chopped 900ml (1 1/2 pints) vegetable stock large bunch fresh coriander, roughlychopped Method .Heat the oil in a large saucepan over mediumheat. .Saute the carrots and onion for a fewminutes until the onion has softened a little. .Pour in the vegetable stock and add thecoriander. Bring to the boil, and cook until the carrots aretender, about 10 minutes. .Puree the soup until smooth, using a handblender or food processor. .Puree the soup until smooth, using a handblender or food processor.

Reheat before serving if necessary.Serve with crusty bread. Chilli Bean Soup With Avocado Salsa Ingredients 1 tablespoon oil 1 large onion, chopped 2 cloves garlic, crushed 2 red chillies, finely chopped 1 teaspoon ground cumin teaspoon ground cinnamon 2 x 420g cans kidney beans, drained andrinsed 1 x 400g can chopped tomatoes 1.2l/2 pints vegetable stock For the salsa: 1 avocado, peeled and finely chopped 2 tomatoes, finely chopped 4 tablespoon fresh coriander, chopped small red onion, finely chopped 1 small red chilli, sliced salt and freshly ground black pepper Method Heat the oil in a large pan, add the onion,garlic and chillies and fry for 2-3 minutes until the onion beginsto soften. Add the spices and continue to fry for a furtherminute. Add the remaining soup ingredients to thepan, bring to the boil, cover and simmer for 20 minutes. Transfer the soup to a food processor orblender and process until smooth (it may be easier to do this inbatches), return to the pan and heat through. Meanwhile, mixtogether all the ingredients for the salsa.