Eating to beat type 2 diabetes

Type 2 diabetes is a condition that affects many of us, and if nothing changes it is estimated that by 2025 there will be more than 5 million sufferers in the UK alone. Despite this, many of us still lack confidence when it comes to preparing meals that will help combat the disease or reduce our chances of developing it.

In this article, experienced nutritionist Sarah Flowers shares recipes that will allow you to make delicious, sugar-free, low-carb and high-fat meals that may help to ease the symptoms of type 2 diabetes.

 

Easy low-carb pancakes

 

The batter can be made in advance and kept in the fridge until breakfast. Give it a little whisk before cooking. The batter does not need any sweetener, as the sweetness comes from what you serve the pancakes with.

 

Makes 6 pancakes

Nutritional information per pancake

267 kcals

21.2g fat

3.3g Net carbohydrates

13.4g protein

 

6 eggs

2 tsp sugar-free vanilla extract

185g cream cheese

80g ground almonds

3 tbsp coconut flour

Zest of 1 lemon

Butter, for frying

• Put all the ingredients, except the butter, in a blender or food processor and whizz until combined. Refrigerate until ready to cook.
• Place a frying pan over a medium heat and add a knob of butter. Swirl around to ensure the butter has coated the base of the pan.
• Pour a ladleful of batter into the pan to form a pancake. Cook on both sides for 2–3 minutes until golden.
• I love these with lemon and a sprinkle of erythritol, or serve with some fresh berries and a dollop of full-fat yoghurt or cream.

 

 

Mediterranean-style tortilla

 

This is an ideal dish for using up any leftover vegetables – anything goes, so experiment!

 

Serves 4

Nutritional information per serving

345 kcals

27g fat

3.7g Net carbohydrates

22g protein

5 eggs

1 bunch of spring onions, finely chopped

1 red pepper, deseeded and diced or thinly sliced

150g pancetta, diced

4 sun-dried tomatoes, chopped

50g Parmesan cheese, grated

Small handful of fresh herbs (basil, oregano or thyme are good)

Salt and freshly ground black pepper

• Preheat the oven to 200°C/gas mark 6. Line a 20cm round ovenproof dish with baking parchment.
• Add the eggs to a large bowl and beat well. Add the remaining ingredients and combine.
• Pour the mixture into the prepared dish and bake for 20–25 minutes until firm. Serve hot or cold with salad.

 

 

Creamy bacon and thyme chicken

 

This is one of my family’s favourite dishes and is very easy to make – my husband says he virtually inhales it, he eats it so fast! I serve this with steamed green vegetables. It is very filling.

 

Serves 4

Nutritional information per serving

689 kcals

59g fat

6.7g Net carbohydrates

27.7g protein

1 tsp coconut oil, olive oil or butter

2 cloves of garlic, crushed

1 red onion, finely diced

1 leek, finely chopped

150g smoked pancetta, diced

4 chicken breasts, halved

150ml white wine (optional)

2 tsp chicken seasoning

2 sprigs of thyme

2 tsp dried oregano

1 tsp dried or 1 tbsp chopped fresh parsley

300ml double cream

Salt and freshly ground black pepper

• Heat the oil in a frying pan over a medium heat. Add the garlic, onion, leeks and pancetta, and cook for 5 minutes.
• Add the chicken breasts and cook for 8–10 minutes until the outside of the chicken is white on all sides.
• Add the wine (if using), chicken seasoning and herbs. Season to taste. Cover with a lid, reduce the heat to low and cook for 10 minutes.
• Remove the lid and stir in the cream. Cook over a low heat for a further 15–20 minutes until the chicken is cooked through.
• Serve with steamed seasonal green vegetables.

 

Extract from Eating to Beat Type 2 Diabetes by Sarah Flowers, published by Robinson on 29 November.