Wednesday, April 29, 2015

Keeping it Simple ... Vegetables Become Heroes

There are times for fancy or complex flavored  food and other times when either under time pressure, or seasons changing, or the need to make the produce sing for its self, that simple is best. 

When I cook for the students at Midreshet Zohar,in Bat Ayin this is one of the quickest, easiest, yet  delicious and most requested meals for their Wednesday evening class. 

This simple vegan  menu of 
Oven roasted  Vegetables with Herbs,
Eggplant with Tahini 
Yellow Bay and Coconut Scented  Rice 
creates  a line  at the table, also there is never a scrap left how ever much is made. 

It seams almost cheating to give out a recipe for this  but here we go.

  • Quantities for 10- 12 
  • Preparation time  15-20 minutes  
  • Cooking time  80 -90 minutes for vegetables 
  • 15 minutes for the rice  
  • 5 minutes the Tahini 

Roasted Vegetables  you can use any but these are the most popular 

4-5 medium size zucchini
2- 3 Fennel
2 tomatoes
2 red onions
3 sweet potatoes
2 whole garlic
1 sprig fresh thyme
1 sprig fresh Rosemary
3 red peppers 
Good quality sea salt
Freshly ground  black pepper 
1 table spoon good quality extra virgin olive oil or other vegetable oil.

Roasted Egg Plant and Tahini 

3 Egg plants depending on size washed, sliced in wedges placed in a colander sprinkled with salt  leave   salted eggplant sit for at least 1/2 hour to 1 hour,    When you're ready to cook, rinse the eggplant under cold water to remove the excess salt and pat dry. this stage is important as it removes the bitter flavor from the eggplant.

4-5 cloves Garlic

Sea salt 
Extra virgin Olive Oil

For the Tahini

1 tub whole ground Tahini paste
1 lemon juiced 
1/2 cup fresh finely chopped parsley 
4 cloves  garlic
1-2 cups cold water 
1/2 teaspoon date syrup ( optional)
1 teaspoon good quality sea salt.

For Rice 

1 onion finely chopped
2 cups Basmati rice ( you can use brown which is my preference, my ladies only like white !)
4 cups boiling water
1 teaspoon salt
1 teaspoon ground turmeric
2 teaspoon coconut oil
2 bay leaves


Heat the oven to  Gas Mark 6 , 400 F 200 C.

Main Vegetables 

Place baking paper in the bottom of a large oven tray

Peel and wash the  sweet potato  cut into disks. 

Peel the read onion cut into 6

 Wash top and tail the zucchini, wash it and cut into wedges

Take the outer skin of the garlic off and leave the inner skin, wash under cold water
Wash the  red pepper, take out the center core stalk and seeds of the red pepper  and cut into 6-8 depending on the pepper size
Cut the fennel int 6, topping and tailing, wash thoroughly under cold water.

Wash the tomatoes and slice them

Place the vegetables in the baking dish  in rows, separate, I normally put the fennel near the zucchini but not the peppers. 
Place the sliced tomato over the fennel 
Sprinkle fresh thyme on the zucchini, rosemary on the sweet potatoes, and season with salt and pepper , drizzle oil over the vegetables place in the oven uncovered.
Check how they are cooking after an hour, then cover with silver foil and cook for a further  20-30 minutes  you can reduce the heat at this stage 


Place baking paper on bottom of a separate baking tray 
Take the washed and sliced eggplant and place in baking dish
add the garlic, randomly around the dish.
season with salt and pepper  drizzle on the oil.
Place in the oven uncovered,check how they are cooking after an hour, then cover with silver foil and cook for a further  20-30 minutes  you can reduce the heat at this stage 


Wash and place the parsley and garlic in to a food processor and chop till very fine.
Add the rest of the ingredients, blend .taste and adjust the seasoning. it should be a creamy pouring consistency set aside. When the eggplant is cooked pour the tahini over the eggplant while it is hot so the eggplant soaks up all the flavor.


Boil the water in a kettle
Place a heavy bottom pot with a tight lid on the stove , melt half the coconut oil slowly in the bottom of the pot.
Add the chopped onions saute for 3-4  minutes
Rinse  the rice under cold water in a sieve,shake off excess water add to the oil and stir so all the grains are covered with the oil.
Add the salt and mix
Add the boiling water, bay leafs and turmeric mix put the lid on the pot, bring to the boil then turn the pot down to a simmer. 
Do not remove the lid for 15 minutes  then test the rice turn off the heat
Place a sheet of kitchen paper  on top of the rice place the lid back on the pot and leave to stand for 5-10 minutes.
Remove the paper, fluff the rice up with a fork.

Serving suggestions, eat while hot make a green salad with a simple olive oil garlic and lemon dressing   to eat with with this . 

An Ideal go to quick  meal  to share with family or friends with a glass of white wine in the garden on a warm summers evening all the natural flavors are enhanced by roasting turning them into the hero of the meal the vegetables the rice and tahini turn this into a substantial meal.  



Friday, April 24, 2015

Rabbi Guido’s* Delight ….( or how to keep your inner Guido satisfied )

 Rabbi Guido’s* Delight ….( or how to keep your inner  Guido satisfied )

(*Guido /ˈɡwiːdoʊ/ the slang term for a urban Italian American. The Guido stereotype is multi-faceted. This has   come to refer to Italian Americans who conduct themselves in an overtly macho manner often as the enforcer or the debt collector.)

I am from the UK and not to familiar with New York Italian culture only what I I have picked up from network broadcasts…recently when my friend told me her normally mild mannered   husband had acted as a Guido and got much needed money back from an outstanding creditor, I was at a loss, till she explained the term Guido to me, her husband who is actually a Rabbi used strong silent but firm tactics, and earned the nick name “Rabbi Guido “

As I said, the folk culture is a bit lost on me, the food however is a different story, back the 1970’s in my pre- Kosher, pre- gluten free and pre- dairy free days, I use to frequent  a little hole in the wall Italian cafe in Kings Cross area in London, the owners Maria and Tony, ( I think all Italian cafe owners in the UK in the 197-0’s had the same name !) Spoke with broken English, and produced the best lasagna and ravioli that I have ever eaten.  

For years I mourned my inability to digest gluten and dairy products when I think about Italian food… here I have almost reproduced the taste of Italy. 

Moreover Rabbi Guido, who go to comfort food is Italian gets a  very happy look on his face when I arrive for Shabbat with one or two of these in tow.. (One should always keep a Guido happy!)

"This   dish is a true labor of love, with many components not to be rushed it   needs time but the results are really worth it! You should also eat it with friends  on a warm lazy day sharing thoughts wine and good food"

Gluten Free Dairy Free, Roasted Vegetable Lasagna for one large or 3 loaf tin Lasagnas serves 8-10 depending on the need for comfort

I packet gluten free rice or corn lasagna sheets
For The Sauce
4 medium size red peppers
2 red onions cut in quarters
1 head garlic
Sea salt
 2 table spoon extra virgin Olive oil
A sprig of fresh thyme
A sprig of fresh oregano  
1 can organic chopped tomatoes
2 tomatoes
½ spoon black pepper
¼   spoon smoked paprika
½ teaspoon sweet paprika
1 bay leaf
For the filling
2 zucchini washed and sliced
2 sweet potatoes washed   and sliced thinly
About 8 cauliflower washed & florets sliced
1 can precooked chick peas
For the “non –cheese”, cheese sauce
1 table spoon oil or vegan   nondairy spread
2-3 table spoons gluten free, corn, chickpea, or rice flour.
3 teaspoons nutritional yeast (to get the cheese flavor)
1 teaspoon good gluten free mustard
1 bay leaf
¾ tea spoon sea salt
¾ tea spoon black pepper
½ tea spoon ground nutmeg
¼ cup finely chopped fresh parsley
1 liter liquid I use a combination of   ½ cup   gluten free beer or white wine , almond or soya milk water and good vegetable stock.

Part one roast the vegetables.
Preheat the oven to Gas mark 6, 400 F 200 C
Line a roasting tray with baking paper.
Was the red peppers and tomatoes place whole on the baking tray,
Peel the red onion and cut it into 4-6 depending on size place in baking tray
Cut garlic in half and place in the skin on the baking tray  
Sprinkle with sea salt and some of the olive oil.
Place the herbs between the vegetables.
Place into the oven without covering and roast for around 45 minutes.
Then turn the oven down to Gas mark 4- 350 F 180 C ,
 Cover the vegetable with foil and continue roasting for a further 20-30 minutes till you small the aroma of roasted vegetables and the vegetables are soft.
Turn off the oven and let the vegetables cool in their own juices.
When the vegetables are not piping hot carefully take the stalk of the peppers out this should remove most of the seeds too.
Place in a bowl   along with the tomatoes, red onions herbs etc.
Squeeze the roasted garlic into the bowl.
Strain the roasted vegetable juices into the bowl to remove all the seeds from the red peppers.
Add the paprika, chopped tinned tomatoes, smoked paprika, salt and pepper and blend either with a hand blender or in a food processor.
At this stage you can place the sauce in the fridge to keep overnight to build the lasagna the next day. (I use this as my basic pasta sauce too, it freezes well.)

For the “non –cheese”, cheese sauce

 Dissolve the oil or non-dairy spread in a pan over a low to medium heat and add the flour.
Stir until the mixture forms a smooth paste which leaves the sides and base of pan cleanly.
Cook for a minimum of 2 minutes to cook out the taste of the flour. Stirring with a wooden spoon
Pour in approximately one-fifth of the quantity of your chosen fluid and allow to boil without stirring.
Add the bay leaf and parsley with the liquid
 Stir until the mixture blends smoothly, beat vigorously and add the remaining quantity of fluid a fifth at a time beating well after each addition.
Add the nutritional yeast, mustard, salt pepper and nutmeg.
Turn the heat down and cook out the sauce while stirring for at least 5 minutes
Set aside to construct your lasagna. (You can use this sauce over cauliflower, gluten free pasta   or over fish.)

Constructing the Lasagna
Preheat the oven to Gas mark 6, 400 F 200 C
Place the lasagna sheets I cold water for 3-4 minutes it’s not 100 % necessary but really helps them not curl up
Line your dish with a layer of pre-soaked lasagna sheets.
Add a good layer of your vegetable sauce
Add sliced sweet potatoes, precooked or canned chick peas, sliced cauliflower florets.
Add layer of Lasagna sheet and repeat as above.
Add another layer of lasagna, then cover with a thin layer of the vegetable sauce and top off with the non-cheese, cheese sauce.
Sprinkle with a little paprika,
Place in the pre heated oven and bake for 20 – 25 minutes
Then turn the oven down to Gas mark 4- 350 F 180 C ,and continue cooking in the middle of the oven for a further 20 minutes.
Serve hot with a green salad.
This dish freezes, it also can be made before Shabbat and heated through carefully on a Plata.

Serve piping hot with a garlicky green salad   so all the flavors combine add a glass of your favorite wine, and good company, for a taste of true Italian satisfaction.

Sunday, April 12, 2015

The Perfect Scrambled Eggs !

Soft and creamy comfort food.

At the age of 27 after a month in hospital major surgery and post operative complications  I was discharged  to  a national health convalescent home on the outskirts of London. The place was primitive, the food diabolical the smell of antiseptic mixed with over boiled cabbage   wafted all over, I survived my ten days in what my mother called " Colditz  Castle"  on bananas, tea, boiled sweets  plus the occasional grapefruit.
After a week I was deemed fit enough to be allowed  and afternoon pass out of the building. 

A  colleague and good friend  collected me  and as we sped away across Hertfordshire to his home to enjoy a quiet afternoon in the sunshine , he said " What would you like to eat, just name it, I will get it or make it" I thought for a moment, and without hesitation .

"Soft creamy scrambled eggs, on good wholewheat toast, served with grilled mushrooms and a cup of really good percolated Italian coffee." was my request. 

Nearly 37 years later I can still remember the texture and flavor of that perfect fresh yet simple meal. 

Scrambled eggs has always been my go to comfort food, and before I became aware of my wheat and dairy intolerance  I would eat them on hot buttered toast.

Making the perfect scrambled eggs should be easy, however so many people mess it up and  a serve hard rubbery overcooked congealed offering.

  • Scrambled eggs must be cooked over a very low light.
  • You need fresh eggs.
  • Cook the eggs slowly 
  • Eggs are delicate, they continue cooking after you remove them from the heat so always remove them when slightly under-cooked to avoid the industrial rubber texture. 

So here is my recipe for a bite into my ultimate simple  delight  which comes with the memory of a really good friend who liberated me on a warm spring afternoon all those years ago, like a perfect knight in shining amour then presented  me with those oh so perfect Scrambled eggs.

Serves 2
4-5 large Free range eggs
1 teaspoon organic  non dairy  vegan  spread  or organic oil ( not olive )
1/4 teaspoon  freshly ground black pepper
1/4 teaspoon  organic sea salt

2 slices warm gluten free bread spread with a little marmite .

Heat a solid pan ( I use a small non stick sauce pan not a frying pan with a fairly thick bottom) over a low heat.

Beat the eggs with a fork add the salt and pepper.

Add the non dairy spread or oil to the pan, let it heat but not burn

Poor the egg mixture into the pan and make sure the heat is at the lowest level.
stir  it once or twice with a wooden spoon, allow the mixture to settle for 20-30 seconds .

Stir until the eggs still look silky, they must be  slightly runny and slightly underdone, when you  remove the pan  from the heat – the heat of the pan will continue to cook the eggs.

Stir again and  serve directly on your toast.

Enjoy at any time of day  at around 199 calories a serving if you are not watching your cholesterol they are not too bad a comfort food . 

Friday, January 2, 2015

Winter Warmth a Nostalgic Meal

When ,this morning I read on Facebook  a post from my son  saying, 
"Telling Eitan how my great-grandmother used to lift me up to look out the window when the train was passing. Crazy thing is that I was his age back then and the memory is crystal clear. Warms my heart."

It warmed the cockles of my heart too,  because  over 55 years ago,   my maternal grandmother use to  lift my cousins and I  on to her draining board to look out of her kitchen window at the trains that went past. Grandma knew all the times, "That's the  London, Portsmouth, or Brighton train." she would tell us.

Sometimes,if we were very lucky   we would walk over the bridge  from her home to Hove station and get the train for a seven minute trip to Brighton station or Portslade station, go shopping and return to her home. Maybe my  grandma instilled in me my love of train travel, or  maybe my love of her created the love, either way to this day I still find trains magical

One of the other things I remember fondly  from my childhood is winter warming food, stick to your ribs beef stew with dumplings, mashed potatoes, apple pie or crumble with custard, were favorites of my paternal grandmother. 

On a cold winters day after returning from a walk along the seafront, or from school  this kind of meal would warm you up from inside to outside.

Yesterday it was freezing cold, we are expecting snow flurry's this week, and  two of my Shabbat guests prefer plain simple food, so tonight we are traveling back in time to almost "school dinners" revisited ,in a somewhat updated form.  

We have 
Rich Beef in Beer stew , with vegan gluten free fluffy dumplings,
Mashed Potatoes  
Steamed cauliflower 
Minted peas
Gluten free apple pie with cinnamon
Dairy free vanilla custard . 

 Rich Beef in Beer  Stew  serve 6 
1 kilo good quality cubed beef preferably lean,
1 leek  washed and sliced 
6 carrots washed peeled and sliced
I small punnet mushrooms sliced
4 cloves garlic crushed
1 bottle brown beer, Guinness or stout is best
1 large teaspoon marmite
1 table spoon tomato puree
4 stalks celery waged and sliced
1/2 cup fresh parsley and celery leaves chopped finely 
1 teaspoon of unsweetened cocoa powder
1/2 inch fresh ginger minced
3 bay leaves
1/2 a cinnamon stick
1 desert spoon coconut oil 
1/2 cup red lentils soaked over night 
1/2 teaspoon black pepper ground
1/2 teaspoon fresh dried thyme 

In a plastic bag put 
2 table spoons gluten free flour or rice flour
1 teaspoon paprika
1/2 teaspoon black pepper
1/2 teaspoon garlic granules
1/2 teaspoon sea salt.

Rinse the meat under very cold water, shake  off any excess water put the meat in the bag with the seasoned flour and shake well till all the meat is coated.

Heat the oil in a heaver bottom pan that has a tight fitting lid, 
Add the leeks, garlic, and ginger to the pan saute till the leeks are clear,

Add the beef to the pan and stir so it dose not stick, when it sealed on each side add the beer, carrot's celery, marmite, tomato paste, stir well

Drain the lentils and add along with one cup cold water.
add the cocoa powder, thyme, cinnamon stick  and fresh herbs  and leave to simmer on a low light for  90 minutes .  
Remember to stir occasionally so the gravy won't  stick , the gravy should be thick but not too thick, taste, add seasoning and more water if necessary.

Vegan Dumplings

1 cup gluten free flour
1 table spoon fresh parsley finely chopped
a pinch of  nutmeg 
1/2 tea spoon sea salt
1/2 teaspoon black pepper
1/2 cup coconut milk
1/4 cup coconut oil solid.

Put the flour, seasonings in to a bowl, 
Add the coconut oil and rub together like making pastry till you have a mixture like fine breadcrumbs.
Add the chopped parsley
Add the coconut milk and mix. 
Drop in balls on to the top of the cooking meat,making sure they adsorb the gravy.
 Cook for 15 minutes.

Serve on its own with dumplings or on a bed of mashed potatoes  for the real indulgence...and childhood heart warming nostalgia. 



Monday, September 29, 2014

Use Your Loaf..... ( how to use left over and almost stale bread!)

There is nothing quite like the smell of freshly baked bread, even non bread eaters find the smell of a bakery hard to resist; also there nothing quite as sad as the amount of bread that gets wasted, left to rot or thrown away when bread can be turned into so many things. We all know this but from time to time have to be reminded all the ways to use up bread, here are just a few of my family favorites.

Today while visiting the Midreshet* (  senior school for young women to undertake  religious study) , next door to me, I spied a box on the floor filled with challah rolls  *
 (a sweetened white Jewish bread)   that someone had donated, the rolls were hard but not spoiled, 
"What are you going to do with these?" I inquired,
" Leave them in the box till they go bad and them chuck them out " was the reply.
I checked them over, and scooped them into a bag and told them "I'll deal with them" 
Deal with them, for me meant turning the bread into useful commodities and mouth watering food stuffs and returning it to the young women to eat. 

British Bread Pudding  serve hot or cold ( better hot ) on its own with an orange sauce or with custard ) 

A traditional British recipe  that uses stale or left over bread,this  is not low calorie, low sugar or low anything, it is however quite amazingly yummy specifically when served warm. 

3 cups white or whole meal  bread or a mixture of both 
2 cups   mixed dried fruit
4 eggs beaten
1/2 cup almond soya or   rice flour
1 tea spoon mixed spice
1 teaspoon cinnamon
1 teaspoon ground ginger
1 teaspoon allspice
Zest of one orange
1 table spoon honey, maple syrup, or golden syrup slightly warm
1/4 cup nondairy spread   
2 tbsp.  Demerara sugar
1 teaspoon good vanilla essence.

Take the bread and tear it apart  put in a large bowl and cover with cold water and leave soaking for around 15 -20 minutes, drain it well in a colander and squeeze out any excess water.
Preheat an oven to 180C/160C fan/gas 4
Place the bread in a bowl, add the honey, milk, eggs, spices, orange zest, vanilla, dried fruit .mix well so everything is combined
Line a baking dish   with baking parchment   spray it lightly with  "pam" or other oil spray. 
Add the mixture to the pan.
Dot the top with the non- dairy spread, sprinkle with the sugar and place in the center of the oven for 1½ hour until firm and golden, covering with foil if it starts to brown too much. Turn out of the tin and strip off the paper. Cut into squares and serve warm.

French Toast - a classic breakfast dish one can eat at any time.
(AKA Eggie Bread! )

You can make savory or sweet french toast. ( I prefer savory !) here are both recipes.

Savory French toast   serve 3-4
6- 8 slices of old bread, great for Challah,  brioche, or thick whole meal or spelt bread
1 table spoon organic sunflower oil.
2 teaspoons marmite, Vegemite  or other such yeast spread
Black pepper
4-5 large eggs
¼ cup almond soya or coconut milk.
Sliced tomatoes (optional)

Beat the eggs, and non-dairy milk add the pepper.
Spread the marmite on one side of the bread, them place the egg mixture let them adsorb the eggs for at least 5 minutes.
Meanwhile  put a large pan on the heat, and the heat  oil, place the bread in the oil,fry on a medium heat ( too high will turn the French toast to rubber !) about 3-4 minutes on one side then using a spatula flip the toast over and cook the other side.  
Serve warm with sliced tomatoes.

For a sweet version
Use the same quantities, leave out the marmite.
Add 1 teaspoon vanilla and ½ teaspoon cinnamon to the egg mixture, cook as above. Serve with maple syrup, fresh fruit, and apple compote.  

Bread Sauce
Quintessentially British, and served with Roast Turkey or Roast Chicken  , this recipe takes  me back  to Sunday lunch at the Hotel Metropole,  on Brighton sea front,  in the mid 1950’s, when ladies still wore hats to dine out and children,( like myself) were required to be dressed up and  be seen but  not heard. I would silently squirrel away   the bread sauce from the fellow diners and delight in this simple but delectable delicately seasoned sauce.
This is my dairy free version

You need 
1 at least  day-old loaf unsliced white bread
1 liter almond soya, rice or oat milk
1 medium large   onion, peeled
8 cloves
2 fresh bay leaves
1 tsp white peppercorns
¼ tsp ground mace
2 tsp sea salt
2 tbsp coconut cream, or nondairy natural yogurt. (optional)
1 fresh nutmeg, for grating

Cut the crusts of the loaf of bread and cut the bread into small cubes you should end up with 7-8 ounces of cubed  bread.
Take the onion and stick cloves in the onion all over evenly.
Pour the milk into a saucepan. Then add the onion, with the cloves, bay leaves, peppercorns sprinkle the ground mace into the pan along with the salt and bring to the mixture almost to its boiling point.
Remove the pan from the heat. Cover the pan with a lid and let the ingredients infuse for at least half an hour I normally at this stage let it cool and leave it in the fridge overnight.
After the mixture has infused, place the pan back on a very low heat. Using a slotted spoon, remove the onions, peppercorns, cloves, bay leaves
Add the cubed bread to the milk, and let it adsorb, cooking it over a very low heat for 15 minutes, stirring from time to time. The mixture should be thick and warm.
At this stage add the coconut cream, if using to add a creamy texture.
Grate nutmeg into the sauce, transfer into a sauce boat and serve with your roast chicken!

 Seasoned Bread Crumbs.

Cut the bread into chunks, throw into a food processor and make into bread crumbs. season with paprika, salt, garlic crystal, place into a zip lock bag shake well and freeze take out to coat fish or snitzles. Mark the bag seasoned.

Plain Bread Crumbs,  do the same as above but do not season them freeze in a zip lock bag, use in meatballs,  meat loaf or to top quiches  macaroni cheese or gratin dishes. 

Garlic Bread 

If the bread is hard  take it slice it three quarter the way down, sprinkle with a generous amount of extra virgin olive oil , good quality sea salt, and fresh garlic. you can put into a medium hot oven for 10-15 minutes and serve with salad, or at this stage wrap it tightly in baking paper and silver foil and freeze and take out as needed, allow to semi defrost then heat as above for 15-20 minutes.

Home made soup or salad croutons. (Known as Futons by my close friends children who always ask me to make them!)

Home made croutons are so much better than shop bought ones, and so easy to make.
you need 

1 loaf of any bread
3 teaspoons garlic powder
3 teaspoons paprika
1 teas spoon freshly ground sea salt
1 table spoon dried parsley 
1 tea spoon dried zatar  
2-3  table spoons extra virgin olive oil

Preheat your oven to Gas mark 6, 400 F, 
200 C, moderately hot. 
Cut your bread into squares  place into a plastic bag, add all the garlic powder, paprika, parsley, salt, zatar.  close sand shake well together so everything is coated.
line a baking tray with parchment paper 
place the croutons on the baking tray spread them out evenly  sprinkle  liberally with the oil and bake for 15 -20 minutes till golden brown.  let cool .
Place in an air tight container and they will keep in the fridge up to 8 days.
Add to soups, salads be warned your family might take to snacking on them. 

Bread has been a daily food almost since time began, there are so many varieties from so many countries  cultures and almost as many ways to use up every single crumb! 

Thursday, September 11, 2014

Sugar Sugar (Dealing with Diabetes )

Many of my friends have diabetes, and my father was a diabetic, so having been asked advice on this subject I have put pen to paper. It is very important that a diabetic seeks medical advice and sees a dietitian when first diagnosed, this is just a guide line to help you along.

People with diabetes can eat the same foods the rest of their family   but reduced portion size of carbohydrates. Choices from each food group provide the highest quality nutrients you can find. In other words, pick foods rich in vitamins, minerals and fiber. 

A Diabetic eating plan includes eating a wide variety of foods including:
  • Vegetables, 
  • Salad vegetables, but restrict parsnips, beets, potatoes sweet potatoes because of the sugar content.
  • Switch to whole grains – brown rice and pasta to increase your fiber.
  • You can eat fruits but restrict you intake   check with your doctor as they contain natural sugar
  • Lean meat,
  • Poultry,
  • Fish
  • Dairy products. Limit due to the high fat content
  • Beans, lentils, pulses.

Carbohydrate counting
One had to reduce the carbohydrates, cut down on bread, potatoes, and as I said earlier switch to  using  whole grain rice and pasta.

Start with allowing about 45-60 grams of carbohydrate at a meal.

Foods that contain carbohydrate or “carbs” are: grains like rice, oatmeal, and barley grain-based foods like bread, cereal, pasta, and crackers starchy vegetables like potatoes, peas and corn fruit and juice milk and yogurt dried beans like pinto beans and soy products like veggie burgers sweets and snack foods like sodas, juice drinks, cake, cookies, candy, and chips .

Vegetarian option
A good friend of mine greatly reduced her sugar levels recently by cutting out all processed foods, and sticking to a dairy and wheat free Vegetarian diet within six weeks there was a vast improvement to her health.
Research supports that following this type of diet can help prevent and manage diabetes. In fact, research on vegan diets has found that Vegan diets are naturally higher in fiber, much lower in saturated fat, carbohydrates and cholesterol than the average diet.

Start your day the correct way
Eating breakfast is imperative for diabetics. Besides providing you with energy, a well-rounded breakfast also helps balance blood glucose levels. Starting out with a solid blood glucose reading makes it easier to maintain good levels throughout the day. The best breakfast foods for diabetics are those that are high in lean protein and whole grains, as these types of foods are the most filling and generally have a low glycemic index.

  • Breakfast shakes, 
  • Eggs on multi- grain toast,  
  • whole grain cereal , 
  • or almonds limited fruit and natural unsweetened yogurt are excellent  ways to start your day.

Don’t skip meals
Eat little and often rather than fasting and eating a large meal , its important to eat regularly ever 3.5- 4 hours.

Main meal ideas
·            Whole meal pasta with a homemade tomato and vegetable sauce.
     Homemade lentil soup, one slice whole meal bread with a fresh salad sprinkled with almond slithers
       Oven baked fish parcels with vegetables, served vegetable noodles
       Oven roasted ratatouille vegetables served on brown rice.
       Lightly sautéed chicken breast with a red pepper   and zucchini salsa
        Red turkey meat, cooked with mushrooms leeks and fresh herbs with polenta.

          Dal with brown rice   and green salad    

         leek carrot , and spinach baked fritters 

This is   just a few ideas , email me for more recipes

Being diagnosed as a diabetic can be scary  

however , if you take charge and not let the disease take charge of you. You will get into an easy routine and be able to deal with meal time with ease.
Good luck