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Here are some diabetes-friendly home-cooked recipes that are easy to prepare and full of flavour, using ingredients you can find at your local supermarket and some corner shops.
This blogpost is written to help fellow diabetics find some new, tasty recipes that we can enjoy.
1. Mediterranean Quinoa Salad
Ingredients:
200g quinoa
1 cucumber, diced
200g cherry tomatoes, halved
1 red onion, finely chopped
100g feta cheese, crumbled
50g black olives, sliced
Handful of fresh parsley, chopped
Juice of 1 lemon
2 tbsp extra virgin olive oil
Salt and pepper to taste
Instructions:
Rinse the quinoa under cold water. Place it in a pot with 400ml of water and bring to the boil. Reduce the heat and simmer for 15 minutes, or until the water is absorbed.
In a large bowl, combine the cucumber, cherry tomatoes, red onion, feta cheese, olives, and parsley.
Add the cooked quinoa to the bowl and mix well.
In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
Pour the dressing over the salad and toss to coat.
Serve immediately or chill in the fridge for an hour to let the flavours meld.
2. Baked Salmon with Asparagus
Ingredients:
4 salmon fillets (about 150g each)
1 bunch of asparagus, trimmed
1 lemon, thinly sliced
2 cloves garlic, minced
2 tbsp olive oil
Salt and pepper to taste
Fresh dill, for garnish
Instructions:
Preheat your oven to 200°C (180°C fan/gas mark 6).
Place the salmon fillets and asparagus on a baking tray lined with parchment paper.
Drizzle the olive oil over the salmon and asparagus, and sprinkle with minced garlic, salt, and pepper.
Lay the lemon slices on top of the salmon fillets.
Bake for 20 minutes, or until the salmon is cooked through and the asparagus is tender.
Garnish with fresh dill before serving.
3. Cauliflower Rice Stir-Fry
Ingredients:
1 large cauliflower, grated or blitzed in a food processor to resemble rice
1 red bell pepper, diced
1 yellow bell pepper, diced
1 courgette, diced
100g peas
2 eggs, beaten
2 tbsp soy sauce (low sodium)
1 tbsp sesame oil
2 cloves garlic, minced
1 tbsp fresh ginger, grated
Spring onions, chopped, for garnish
Instructions:
Heat the sesame oil in a large pan or wok over medium heat.
Add the garlic and ginger, and sauté for 2 minutes until fragrant.
Add the diced peppers, courgette, and peas. Cook for 5 minutes until the vegetables are tender.
Push the vegetables to one side of the pan and pour the beaten eggs into the other side. Scramble the eggs until cooked, then mix them with the vegetables.
Add the cauliflower rice to the pan and stir well to combine.
Pour in the soy sauce and cook for another 5 minutes until the cauliflower is tender but not mushy.
Garnish with chopped spring onions and serve hot.
4. Berry Yogurt Parfait
Ingredients:
500g Greek yogurt (unsweetened)
150g mixed berries (strawberries, blueberries, raspberries)
2 tbsp chia seeds
2 tbsp unsweetened desiccated coconut
1 tbsp honey (optional)
Instructions:
In a small bowl, mix the Greek yogurt with the chia seeds and honey, if using.
Layer the yogurt mixture with the mixed berries in serving glasses or bowls.
Sprinkle the desiccated coconut on top.
Serve immediately or chill in the fridge for a refreshing treat.
These recipes are designed to be low in carbohydrates and rich in nutrients, making them ideal for managing diabetes while still enjoying delicious home-cooked meals. Bon appétit!