14th of November is World Diabetes Day and the 2017 theme is ‘Women and diabetes – our right to a healthy future’. When it comes to your recipes, it is important to have diabetes friendly meals that will allow you to cater to the health needs of those around you. Here are three delicious recipes that will have your guests happy and healthy!
Mushroom & Thyme Risotto
PREP: 5 MINS
COOK: 25 MINS
SERVES: 4
Ingredients
1 tbsp olive oil
350g mushroom, sliced
100g quinoa
1l hot vegetable stock
175g risotto rice
handful thyme leaves
handful grated parmesan
50g bag rocket to serve
Method
Heat the oil in a medium pan, sauté the mushrooms for 2-3 mins, then stir in the quinoa. Keeping the vegetable stock warm in a separate pan on a low heat, add a ladle of the stock and stir until absorbed. Stir in the rice and repeat again with the stock, until all the stock has been used up and the rice and quinoa are tender and cooked.
Stir in the thyme leaves, then divide between 4 plates or bowls. Serve topped with grated Parmesan and rocket leaves.
Carrot & Lentil Soup
PREP: 10 MINS
COOK: 15 MINS
SERVES: 4
Ingredients
2 tsp cumin seeds
pinch chilli flakes
2 tbsp olive oil
600g carrots , washed and coarsely grated
140g split red lentils
1l hot vegetable stock (from a cube is fine)
125ml milk
plain yogurt
(optional) and naan bread, to serve
Method
Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 mins until the lentils have swollen and softened.
Whizz the soup in a food processor until smooth (or leave it chunky if you prefer). Season to taste and finish with a dollop of yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.
Salmon Burgers
PREP: 20 MINS
COOK: 10 MINS
SERVES: 4
Ingredients
4 boneless, skinless salmon fillets, about 550g/1lb 4oz in total, cut into chunks
2 tbsp Thai red curry paste
thumb-size piece fresh root ginger, grated
1 tsp soy sauce
1 bunch coriander, half chopped, half leaves picked
1 tsp vegetable oil
lemon wedges, to serve
For the salad
2 carrots
half large or 1 small cucumber
2 tbsp white wine vinegar
1 tsp golden caster sugar
Method
Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
Meanwhile peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates. Serve with the burgers and rice.
