defeat diabetes with a vegan diet

8/4/2019 Defeat diabetes with a vegan diet

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By Veronika Charvatova MSc and Jane Easton,Vegetarian & Vegan Foundation

The Big-D:defeating diabeteswith the D-DietEat to beat the disease a guideproviding you with know-howtogether with show-how


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About the Vegetarian &Vegan Foundation

The Vegetarian & Vegan Foundation (VVF) is a science-based health andnutrition charity which monitors and interprets the growing body ofresearch linking diet and health. The VVF helps the public, healthprofessionals and the food industry make informed choices about diet byproviding accurate information and advice about healthy eating. The VVFalso runs health and education campaigns, presents school talks,cookery demonstrations, produces a wide variety of materials, runs theVegetarian Recipe Club and answers nutritional queries from the public.

Veronika Charvatova MSc is the Health Campaigner at the VVF. She isa biologist and has focused on understanding and uncovering the links

between health and nutrition for several years. She translates scientificresearch into everyday language and provides nutritional advice aboutplant-based diets.

Jane Easton is the Food and Cookery Coordinator at the VVF. Janeregularly gives public talks and cookery demonstrations for the VVF andour sister group Viva!. She creates recipes for our campaigning materialsas well as for our, and Viva!s, magazine Viva!Life. Her recipes andexpertise are on hand for members of the Vegetarian Recipe Club seewww.vegetarianrecipeclub.org.uk.

Vegetarian & Vegan Foundation, 2011.

Vegetarian & Vegan Foundation, 8 York Court, Wilder Street,Bristol BS2 8QH

Tel. 0117 970 5190; Email: [email protected];www.vegetarian.org.uk

Need help to lose weight?Lower cholesterol and blood pressure?Detox?Eat well?Gain energy?

Contact Juliet Gellatley BSc, Dip CNM, FNTP, NTCC, CNHC,Revive! Nutrition for a 90 minute consultation in Bristol

(60; follow ups are 30) and change your life.

Revive! Nutrition, 8 York Court, Wilder St, Bristol BS2 8QH.

Tel: 0117 944 1000 [email protected]


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Know-howWhat is diabetes? 4

The causes of diabetes 7

Whats wrong with our diet? 10

Defeat diabetes with the D-Diet 11

Why you should try the D-Diet 16

Show-how 18Product guide 20

How to read food labels 21

One week of diabetes defeating menus 26

RecipesLentil & Tomato Soup 29

Smoky Split Pea Soup 29

Spicy Tomato & Two-Potato Soup 30

Easy Peasy Noodles 31

Rice, Beans n Greens 31

Almost Instant Black-eyed Bean Pat 32

Accelerated Aubergine & Chickpea Curry 33

Smoky Bean & Garlic Pat OR SmokyBean & Broccoli Pat 34

Greek-Style Butterbean & Tomato Stew 34

Scrambled Tofu 35

Speedy Gonzalez Chilli 36

Pancakes 36

Moroccan Quinoa Salad 37

Butternut Squash with Garlic-ThymeAduki Beans 38

Creamy Bean & Potato Dip 38

Easy Quinoa 38

Easy Brown Rice 39

Reduced-fat Soyannaise 39

Sour Crme 40

Dressing Down Lower-FatSalad Dressings 40

Saucy 42

Extra! Extra! Quick Fix Mealsfor Busy Times 44

Vegetarian & Vegan Foundation 3

Contents


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Diabetes mellitus (the full medical name) is a

health condition characterised by high levelsof glucose (sugar) in the blood, which the bodycannot use properly and eventually excretes inthe urine, together with a lot of water. It iscaused either by the pancreas not producingthe hormone insulin or not enough of it orby the body cells inability to react to insulin.

Insulin is produced by the pancreas and actsas a key that lets glucose into the bodys cells.Glucose is a sugar that is a vital source of

energy for all cells and thus the main fuel forthe bodys processes. It comes from digestingcarbohydrates and its also partially producedby the liver. Carbohydrates are the mainnutrient in healthy foods such as wholegrainor rye bread, pasta, oats, brown rice, pulses(beans, peas and lentils), sweet potatoes, andin not so healthy foods such as white bread,cakes, sweets and other sugary foods.

If the body cannot use glucose as a sourceof energy, it uses fat instead but this inevitably

disturbs the biochemical balance of the bodyand leads to further health complications.Typical examples of this are unhealthy dietssuch as the Atkins, where carbohydrates areavoided in favour of fatty foods. Symptoms ofdiabetes include tiredness, irritability, nausea,hunger, thirst, weight loss, blurred vision,tingling sensations in the hands and feet and

dry, itchy skin.

In 1985, an estimated 30 million peopleworldwide had diabetes; a decade later thisfigure had increased to 135 million and by 2000an estimated 171 million people had diabetes.It is predicted that at least 366 million peoplewill have diabetes by 2030. This rapid increaseis attributed to a range of factors, includingpopulation growth, ageing, unhealthy diets thatare high in saturated fat and cholesterol,obesity and lack of physical exercise.

Number of diabeticsworldwide

4 Defeating Diabetes with the D-Diet

What is diabetes?

400000000

350000000

300000000

250000000

200000000

150000000

100000000

50000000

0

1985 1995 2000 2030


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In the UK alone, 2.8 million people havebeen diagnosed with diabetes but it isestimated that up to half a million more havethe disease but have not yet been diagnosed.

Just in 2008, 145,000 people were

diagnosed with diabetes in the UK thatsaround 400 people every day! According to thelatest numbers, it is expected that by 2025over four millions people will have it. Becauseof a rapid increase in the number ofoverweight and obese people, and becausethe population is ageing, most of these caseswill be type 2 diabetes.

Diagnosing diabetesA diagnosis is arrived at after repeated bloodtests which measure the amount of glucose(sugar) in the blood, specifically in the part ofthe blood called plasma.

You will be diagnosed with diabetes if yourtests show that:

n plasma glucose after fasting for 8-12 hoursis more than 7.0mmol/l (126mg/dl)and/or

n plasma glucose two hours after ingesting aspecial glucose drink is more than11.1mmol/l (200mg/dl)

Another criterion is called glycosylatedhaemoglobin (HbA1c) which reflects theaverage level of blood glucose over a period ofweeks. Haemoglobin molecules are one of the

main components of red blood cells and whenglucose binds to haemoglobin in thebloodstream HbA1c occurs. The more glucosethere is, the more HbA1c will be present. Redblood cells survive for eight to 12 weeks

before renewal and so by measuring HbA1c,an average blood glucose reading can beestablished.

For non-diabetics, the usual reading is 3.5-5.5 per cent. For people with diabetes, anHbA1c level of 6.5 per cent is considered goodcontrol, although the closer to the non-diabetic figure, the better.

Type 1 diabetesType 1 diabetes usually develops early in lifewhen the immune system attacks the insulin-producing cells in the pancreas and effectively

destroys them. The body is then unable toproduce any insulin. Because insulin is thekey which allows glucose to enter the bodyscells, when it is absent the glucose goesunused and builds up in the blood.

Type 1 diabetes accounts for approximately10 per cent of all people with diabetes but isincreasing rapidly in all age groups, with aparticularly steep rise amongst childrenunder five years old.

The evidence is growing that a combination ofsusceptible genes and early exposure to cowsmilk is responsible for this self-harming reactionof the body. A virus or other infection may also beimplicated in triggering the condition.

Type 2 diabetesIn type 2 diabetes, the body can still makesome insulin but not enough, or it doesntreact to insulin properly (insulin resistance)

so, again, glucose builds up in the blood.Approximately 90 per cent of all people withdiabetes in the UK have type 2.

It usually develops in people over the age of40, but South Asian and African-Caribbeanpeople are at greater risk as they often becomediabetic relatively early in life around the ageof 25. The disease is rapidly becoming more


know-how

HbA1c & GlucoseBlood LevelsHbA1c Average Stage of(%) Blood diabetes

Glucose(mmol/l)

13 1812 1711 1510 13

9 12

8 107 86 7

5 5

Levels of HbA1cabove 6.5% areconsidered diabetic

HbA1c 6 6.5% isconsidered pre-diabetesor at risk of diabetesHbA1c 3.5 5.5% isconsidered normal


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common in children, adolescents and youngpeople of all ethnicities as it is closely linked tothe rapid increase in childhood obesity.

Metabolic syndromeMetabolic syndrome, or Syndrome X, ischaracterised by central obesity (weightaccumulated mostly around the waist), raisedblood pressure, raised triglycerides (fats in theblood), low HDL (the good cholesterol that isbeing cleared from the bloodstream) andimpaired glucose metabolism. Impairedglucose metabolism means that the body isnot using glucose properly and the level in the

blood is raised but has not yet reacheddiabetic levels.All these symptoms significantly increase

the risk of diabetes and cardiovascular(heart) disease.

Pre-diabetesThose with impaired glucose metabolism arediagnosed with pre-diabetes a conditionassociated with insulin resistance. The main

cause is obesity and related risk factorsinclude high blood pressure, low HDLcholesterol, and high triglycerides.

Pre-diabetes almost always precedes type 2diabetes but many people dont know theyhave it until diabetes develops. However, bothpre-diabetes and metabolic syndrome arereversible with the right approach.

Its not all sweetDiabetes is not usually diagnosed immediatelyafter it starts and so by the time the diagnosisis made, many people will have already

developed other health complicationsresulting from diabetes. Even those who areaware of their diabetic condition and haveadjusted their lifestyle, are still atconsiderable risk of heart disease, stroke,eye problems, kidney disease, nerve damageand amputations.

The location ofthe pancreas inthe human body


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All in the genes?Not really! Our genetic make-up plays animportant role and a certain set of genes canmake us more or less susceptible todeveloping diabetes. However, even if yourgenes do make it more likely that you willdevelop the disease, it doesnt mean you will.

Several gene variants have been identifiedas contributing to type 1 diabetes but only asmall proportion of people with those genesgo on to develop the disease less than 10per cent. It follows that environmental factorsare necessary to trigger the reaction whichdestroys insulin producing cells.

Lifestyle and environment also play a hugerole in the development and severity of type 2diabetes. Even individuals with susceptiblegenes and many of those who have alreadydeveloped the disease dont have to live with itfor the rest of their lives.

Lifestyle andenvironmentalfactorsLifestyle is incredibly important and cansignificantly increase or decrease the risk of

developing the disease. Even if both parentshave diabetes, it doesnt necessarily meantheir children will develop it too.

Type 1 diabetesIt has been known for years that type 1diabetes is triggered by something in thepersons environment. The conventionaltheory is that a viral or another infectionmight be the culprit, making the body attackits own insulin producing cells by mistake.

There is, however, a more uncomfortabletheory that cows milk is the main triggerand it has been increasingly accepted since itwas first suggested in the early 1990s.

If an individual has a certain combination ofgenes, making them more susceptible to type1 diabetes, the environmental trigger is thekey which opens the door to the disease. But

if the trigger is avoided, they may neverdevelop diabetes. The theory is as follows.

A baby with a susceptible genetic make-upis exposed to cows milk early in life, forexample through infant formula. At the sametime the babys immune system might beweakened by a virus infection. When milkproteins reach the intestine, they are not fullydigested and broken down into individualamino acids as they should be. (Amino acidsare the building blocks of proteins.) Instead,

they are only broken down into chains ofamino acids and these fragments may beabsorbed into the blood where the immunesystem recognises them as foreign intrudersand attacks them.

Coincidentally, the structure of some ofthese dairy fragments is identical to thesurface structure of the bodys own insulin


The causes of diabetes

know-how

The relative(s) with the Risk of type 1 diabetes Risk of type 2 diabetesparticular type of diabetesDiabetic mother 2% 15%Diabetic father 8% 15%Both parents diabetic Up to 30% 75%Diabetic brother or sister 10% 10%Diabetic non-identical twin 15% 10%Diabetic identical twin 40% 90%


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producing cells (-cells) in the pancreas and itcannot distinguish between the two. As aresult, both pancreas -cells and milk proteinfragments are attacked and destroyed bythe immune system and the child

becomes diabetic.The process of -cell destruction can be

fast and aggressive, when the diseasedevelops within a few months or, more often,it can take as long as 10 years or more as thecells are gradually destroyed. Type 1 diabetesis irreversible as the cells cannot regenerate.

So what exactly are the milk proteinsresponsible for this reaction? There arethree which will trigger this immunesystem reaction:

1 Bovine serum albumin (BSA)Human milk also contains albumin but it isdifferent in structure to cows albumin. Whena foreign body is identified in the bloodstream the immune system reacts byproducing antibodies to fight it, so thepresence of particular antibodies is anindicator that there is something in the bloodthat shouldnt be. When scientists tested type

1 diabetics and healthy children forantibodies against BSA, the results wereastonishing. All diabetic children hadantibody levels as much as seven timeshigher than the healthy children. Otherstudies have followed and all but one havefound that diabetic children have high levelsof BSA antibodies in their blood.

2 -caseinThe structure of human -casein is similar to-casein from cows milk but about 30 percent is different, which is assumed to be thereason why the immune system attacks it. As

with BSA, there are structural similaritiesbetween cows milk -casein and themolecules on the surface of the insulinproducing cells in the pancreas. It is this closesimilarity that causes the immune system to

react and attack both the cows -casein aswell as its own pancreas cells by mistake.

3 Cows insulinCows insulin is present in formula milk andcan trigger the formation of specificantibodies. Research shows that the immunesystem of babies given cows milk formula asearly as three-months old, reacts stronglyagainst the cows insulin and produces anti-insulin antibodies. This results in the bodysimmune cells attacking human insulin also.

An extensive study of children from 40 differentcountries confirmed a link between diet andtype 1 diabetes. The study set out to examinethe relationship between dietary energy frommajor food groups and the occurrence of thedisease. Meat and dairy foods significantlyincreased the risk of type 1 diabetes whilst adiet based on plant foods resulted in a much

reduced risk of this disease. The moremeat and milk in the diet, the higher wasthe incidence of diabetes but the moreplant-based foods that were eaten, thelower the occurrence.In summary, an early exposure to cows

milk (via infant formula) puts susceptiblechildren at high risk of developing type 1



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diabetes. If a baby cannot be breastfed until atleast six months old, a much better option issoya-based formula. It provides all theessential nutrients without triggering animmune reaction. More than 20 per cent of all

US babies have been brought up on soya-based formulae for 40 years or more thatsmillions and millions of children with noadverse reactions.

Type 2 diabetesType 2 diabetes is closely linked with beingoverweight or obese in fact, obesity is themain risk factor, particularly abdominal obesitywhere the weight sits around your waist.

According to the latest statistics, almost aquarter of adults in England (24 per cent ofmen and 25 per cent of women) are classifiedas obese. In addition, 42 per cent of men and32 per cent of women classified as overweight.

The numbers of obese children are equallystartling 17 per cent of boys and 15 per centof girls aged two to 15. With this rapidly risingnumber of overweight people, the risk ofdiabetes is ever-increasing.

An extensive, 21-year study involving over

25,000 adults found that diabetes is lessfrequent among vegetarians and vegans.Those on meat-free diets had a 45 per centlower risk of developing diabetes compared tothe population as a whole. Another long-termpiece of research followed the eating habits ofpeople for 17 years. It showed that eating justone serving of meat per week significantly

increases the risk ofdiabetes. Peoplefollowing a low-meatdiet had a 74 per centincrease in the risk of

type 2 diabetescompared tovegetarians.

The big question iswhy? What makesanimal products sodamaging to health?The answer is simple fat is the main culprit.

Several studiesrevealed that in people with insulin resistance(one of the main problems in type 2 diabetes)microscopic drops of fat accumulate in bodycells and interfere with their ability to react toinsulin correctly. Even though their bodiesmight produce enough insulin, the fat insidecells blocks the necessary reactions. Musclecells normally store small amounts of fat asan energy reserve but, as the researchshows, in insulin-resistant people, fat canbuild up to levels 80 per cent higher than in

other, healthy people. Slim people are notexempt because it takes years for diabetesand other symptoms to develop.

But it doesnt end here. An abundance of fatin the bloodstream also turns off some ofthose genes that normally help the body toburn fat! A high-fat diet, therefore, not onlycauses the body to accumulate fat in the

muscle cells but also slows down its ability toburn that fat. The result is an inability torespond to insulin.

This paradox can be explained by ourevolutionary history. When food was scarce,the bodies of our ancestors developed specialmechanisms to store fat when they had theopportunity it was vital for their survival. Welive in a much different world now but ourbodies are still ready to store fat at any time ifwe provide it for them.

The common diet in many countries,including the UK, is high in fat, animalproducts and sugary foods and low in complexcarbohydrates (see page 14). Not only is thisresponsible for ever-increasing numbers ofoverweight or obese people but it alsoincreases the risk of diabetes andcardiovascular disease.


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Treatment of diabetes is individual as

everyone has different needs, according totheir condition, stage of the disease and otherhealth complications. The classical approachto diabetes treatment is based on acombination of diet adjustments, carbohydratecounting and medication. This approach canaffect peoples lives quite profoundly.

Most professional health advisors are likelyto prescribe a diet that limits carbohydrateand calorie intake, recommends cutting downon certain types of fat and encourages theconsumption of high-fibre and low glycemicindex (GI) food. It might improve the conditiontemporarily by inducing weight-loss but itdoes not bring blood glucose under long-term control, and sooner or later medicationis needed.

People with type 1 diabetes are usuallyrequired to learn the approved method ofcarbohydrate counting because their insulindoses are based on the amount of

carbohydrate eaten.Recommendations to use food exchange

lists (combining certain types of food at everymeal), counting carbohydrates or restrictingportion sizes have serious shortcomings. Allthis, combined with medication, focuses mainlyon glucose management and weight-loss butdoes not bring about any meaningful changes

in metabolism. Whilst it might keep blood

sugar under control, it does not limit animalproducts the main sources of fat in the diet and still allows the body to feast on saturatedfats and cholesterol. The outcome is that thekidneys continue to work hard to cope withanimal proteins, the fat drops accumulated inmuscle cells stay exactly where they are andthe condition gradually worsens.

Whats wrong with our diet?



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People with both types of diabetes will benefit

hugely from the D-Diet although those withtype 1 will always need to take insulin.However, type 1 diabetics can use the D-Dietto keep insulin doses to a minimum andmarkedly reduce their risk of further healthcomplications.

Our approach is based on what you eat, noton counting how much you eat. Maybesurprisingly, what you eat actually regulateshow much you eat, and well come to that later.

Research has shown that it is perfectlypossible to reverse type 2 diabetes decreaseblood sugar levels, medication and the risk ofcomplications with the right diet. A numberof trials have achieved significantimprovements, enabling patients to lower ordiscontinue medication after just three weeks.Added benefits include weight loss, alleviationof diabetes-related pain (neuropathic pain)and a significant drop in heart disease riskfactors such as high blood pressure and

cholesterol levels.Alongside these studies, the dietary patterns

of nearly 3,000 volunteers without diabeteswere analysed and their risk of diabetesestablished. The main indicators wererepeatedly measured blood glucose, insulinconcentrations, cholesterol levels and waistcircumference. The findings were clear: eating

a diet based mainly on plant foods protects

against insulin resistance, whilst refinedgrains, high-fat dairy, sweet baked foods,sweets and sugary soft drinks increase it.

Basic principles ofthe D-DietThese are the basic principles of a diet whichcan prevent, treat and reverse diabetes.Anyone with diabetes switching to this newdiet should be in close touch with their doctorbecause glucose control and insulin sensitivitycan improve relatively quickly and there mightbe a need to adjust medication. Never take thisdecision by yourself always consult a doctor.

1st principle: no to allanimal productsBy rejecting all animal products, such asmeat, fish, dairy and eggs, you will avoid

eating substantial amounts of fat and yourcholesterol intake will be, literally, zero. Evenlean white meat and fish contain surprisingamounts of fat. For example, 38 per cent ofcalories from roast chicken and 40 per cent ofcalories from salmon come from fat. All fish,despite being promoted as a source of omega-3 fats, also contain cholesterol and a


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significant proportion of their fat issaturated between 15 and 30 per cent,depending upon the species.

Even low-fat varieties of dairy productsinevitably contain fat and most of it is

saturated. There is absolutely no need forsaturated fats in our diet.

Cutting down fat intake is vital for manyreasons to help muscle cells reduce theamount of fat interfering with insulinsensitivity, to improve heart health, to reducethe risk of many degenerative diseases and topromote weight loss.

But there are other reasons to avoid animalproducts. Animal proteins found in meat, dairyand eggs put an additional strain on thekidneys and can eventually harm them. Plantproteins do not have the same effect.Protecting the kidneys is another key issue onthe way to better health.

All foods should be of plant origin andunrefined wherever possible, which meansthey are naturally high in fibre and complexcarbohydrates (see page 14) and low in fat,with the exception of oils, nuts and seeds.Animal products contain no fibre or healthy

carbohydrates. We can get all the essentialnutrients we need from plant foods.

Avoiding certain foods is ultimately easierthan attempting to limit their intake.Attempting just to reduce how much you eatof a particular food is rarely successful as thecravings for those foods might never be lost.Avoiding problem foods entirely allows your

taste to adjust to the new way of eating andproblem foods wont be so appealing!

2nd principle: low fatEven though vegetable oils are better than

animal fats as they contain essential fattyacids, less saturated fat and no cholesterol, itis still important to keep them to a minimum.

The body needs to get rid of the fatsaccumulated inside its cells and it can only dothis when it is not being continually suppliedwith excessive amounts of fat. Low-fat foodmeans that the body will get the essentialquantity of fat it needs but not more.

The amount of fat per serving should notexceed three grams, or 10 per cent of caloriesfrom fat at any given meal. Diabetics should alsolimit their consumption of nuts and seeds.(Small amounts of vegetable oils such as flaxeedoil should be consumed though see page 15.)

3rd principle: low GIGlycemic index (GI) is a measure of the effectsof carbohydrate sugars and starches on bloodsugar levels. Carbohydrates that break downquickly during digestion and release glucose

quickly have a high GI; those that break downmore slowly, releasing glucose gradually intothe bloodstream, have a low GI. It is theselatter types of food that are the ones you need.

Low GI means that after eating a particularfood, blood glucose wont reach overly-highlevels, which is exactly what diabetics need, notonly to better control their blood sugar but also



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to avoid complications caused by hyperglycaemia(high levels of blood sugar). These can includeeye problems, nerve damage and kidney disease.

Low GI foods also prevent episodes ofhypoglycaemia where blood glucose levels

become too low which can result in feeling weak,shaky, fainting or even becoming comatose!

In summary, the D-Diet contains only foodsfrom plant sources, minimum amounts of oilsand is high in foods with a low glycemic index.The D-Diet is based on the following foodgroups wholegrains, pulses, vegetables, fruit,nuts and seeds. While limiting the types of foodeaten, the D-Diet does not limit the amount youeat because all these foods are high in fibre anddigested gradually, which makes you feel fullersooner and for longer. The minimal amount offat it contains naturally limits calorie intake.

Heres why the D-Diet worksWhat we eat has en enormous effect on our

metabolism, not least the fact that fats canaccumulate in our cells and seriously damageour health by triggering a whole range ofproblems. This plant-based, wholesome andlow-fat diet works on many levels and for bothtypes of diabetes. Heres why.

1 Improves metabolismIt eliminates fat stores in your cells and thusimproves cell metabolism, enabling it to workproperly and remove fatty obstacles standingin the way of insulin sensitivity.

2 Helps heartsWhen you steer away from refined (white)carbohydrates (such as white bread, whitepasta, sweets, etc.) and fats and eliminateanimal products from your diet, the risk of

heart and circulation problems high bloodpressure, raised cholesterol and triglyceridesand atherosclerosis plummets. There is nocholesterol in plant-based foods.

3 Cares for kidneysThe kidneys can cope with plant protein muchbetter than with animal protein. By switchingto a vegan diet, you relieve your kidneys. Highprotein diets work the liver and kidneys hardto filter out nitrogen products from proteinmetabolism. The kidneys dilate their bloodvessels to filter out this protein waste andanimal protein causes greater dilation thanplant protein. Plant-derived proteins are alsolower in sulphur and demand less from thekidneys filtration system. Research hasshown that among people with any degree ofkidney damage, animal protein increases therisk of further damage, whilst a vegan diethas a protective effect.

4 Protects organsMany diabetes-associated complications arecaused by the damage done to the blood vesselsby poor blood sugar control (high glucose levels)and by raised cholesterol levels, which can harmthe walls of arteries. Diets based on starchy,high-fibre foods remove excess cholesterol and


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The glycemic index of selected foodsClassification GI range ExamplesLow GI 55 or less Most fruits and vegetables, pulses (beans, soya, peas, lentils,

chickpeas), barley, buckwheat, hummus, pasta, nuts and seeds,sweet potatoes, dried apricots and prunes, rolled oats, all-brancereals, wholegrain pumpernickel bread, soya yoghurt and

products low in carbohydratesMedium GI 5669 wholewheat bread, rye bread, crisp bread, brown rice, basmati

rice, corn, porridge oats, shredded wheat, pineapple, cantaloupemelon, figs, raisins, beans in tomato sauce

High GI 70 and above potatoes, watermelon, pumpkin, white bread, French baguette,white rice, rice cakes, corn flakes, processed breakfast cereals,dates, sugary foods


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enable the body to digest carbohydratesgradually, preventing blood glucose levels fromrising too high and damaging blood vessels. Thisis extremely important for the eyes, kidneys andheart organs which are particularly at risk

from diabetes.

5 Sheds weightThe D-Diet also induces general weight-loss,which is a much desired effect. It does sowithout portion restriction and thereforebrings about the positive change of losingweight without leaving you hungry. This isactually a very important issue becausenumerous restrictions and limitations and thelack of positive results make many diabeticsdepressed. Every 14 grams of fibre reduce thecalorie intake by about ten per cent.

Research shows that the results in patientswho follow this diet are better than any singledrug can manage.

D-Diet nutrition

basicsA healthy diet which will bring about areversal of diabetes or significantimprovement in the condition should be basedon the food groups in the table opposite.

One to two litres of water per day (at leasteight glasses) should also be consumed aspart of a healthy, balanced diet. Tea, especially

herbal teas, can be counted as water.Wholegrains are rich in complex

carbohydrates (see below) and therefore havea low GI. Pulses are high in protein and alltypes have a low GI. Virtually all vegetables

have a low GI and contain many essentialvitamins and minerals as well as cancer-fighting antioxidants.

It is a common misconception that becausefruits are sweet, they should be avoided bydiabetics. In fact, nearly all fruits have a lowGI, with the exception of watermelons andpineapples. Moreover, they are full ofantioxidants and contain a wealth of vitaminsand minerals.

* Important note on grapefruit: grapefruit orgrapefruit juice can influence the effects ofsome medications. For example it canincrease the blood concentration of someblood pressure and cholesterol loweringdrugs, antihistamines and some psychiatricmedications. If you are on any kind ofmedication, it is necessary to consult howgrapefruit might affect you with your doctor.

ComplexcarbohydratesComplex carbohydrates, also known as starchycarbohydrates or polysaccharides, are naturalcompounds found in many foods. Allcarbohydrates, simple or complex, are made up



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know-howNo. of servings Foods Healthy portion size To provide

At least 5 Fruit and vegetables Eaten preferably whole or in smoothies (juices have Folate, (folic acid) Calcium,higher GI because they dont contain fibre) Vitamin A, Vitamin C, Fibre, Iron,Fresh fruit 1 medium piece Antioxidants

Dried fruit 1-11

2 tablespoonsGreen or root vegetables 3 tablespoonsSalad vegetables 1 cereal bowl

3 or 4 Wholegrains Wholegrain pasta, brown rice, oats, rye bread, grains Energy, Fibre, B Vitamins,such as wheat, spelt, barley, millet, quinoa, etc Calcium, Iron, ProteinCooked brown rice 3 heaped tablespoonsBreakfast cereal 25g or 1 regular sized cereal bowlCooked wholemeal pasta 1 cup as side dish or 2 cups as main dishWholemeal or rye bread 2 slices

2 or 3 Pulses 1 cup (cooked) Protein, Energy, Fibre, Iron,Beans, lentils, soya, peas, chickpeas, tofu and low-fat soya and Calcium, Other Mineralsbean products (burgers, sausages, mock meat, yoghurts etc.)

1 Nuts or seeds 1 tablespoon Protein, Energy, Fibre, Iron,Calcium, Other Minerals, Vitamin E

Small amounts Margarine and vegetable oils 1 teaspoon per portion Vitamin A & D (fortified margarine)Flaxseed, hempseed or rapeseed oil, used cold; olive oil Energy, Vitamin E (vegetable oils),or rapeseed oil for cooking Essential Omega-3 and Omega-6

fats (flaxseed, soya, walnut, hemp)

At least 1 B12 supplement or fortified foods such as Vitamin B12fortified soya milk, fortified breakfast cereal, yeast extract (eg Marmite)

1-2 litres of water per day (eight glasses) should also be consumed as part of a healthy, balanced diet. Tea, especially herbal teas,count as water. If you are on medication, consult your doctor on how grapefruit might affect you.

D-Diet nutrition basicsA healthy diet which will bring about a reversal of diabetes or significant improvement in thecondition should be based on the following food groups each day.


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of sugar molecules. If three or more of thesemolecules are bound together, it is considered acomplex carbohydrate. Complex carbohydratesare healthier than simple carbohydrates, whichcontain just one or two sugar molecules,

because it takes the body longer to break themdown. This slow digestion releases sugar intothe bloodstream slowly, providing the body witha continual supply of energy rather than a shortburst. Vegetables, pulses and wholegrains arehigh in complex carbohydrates.

Alpha omegaTo ensure sufficient intake of essential omega-3 fats, natural sources such as flaxseed

(linseed), hempseed, walnuts or rapeseed oilshould be made part of a daily diet. The bodyonly needs small amounts so the low-fat ruleapplies even to these good fats.

Flaxseed (linseed), hempseed: 1 tbsp of milled(ground) seeds, sprinkled on breakfast cerealor added to smoothies, or 1 tsp of oil added toany meal when serving. Itshould not be heated as

this will destroy itsproperties

Walnuts 5-8halves

Rapeseed oil 1 tbsp forcooking

Vitamin B12A vegan diet based on the above principles isthe healthiest possible but there is a need foradded vitamin B12, either in a supplement

(available in health food shops and chemists)or from fortified foods such as soya milk andmargarines. This requirement is not vegan-specific as B12 supplementation isrecommended for all people above the age of50, including meat eaters. B12 requirementsmay be higher in diabetics because thecommonly taken drug, Metformin can reduceabsorption of this vital vitamin (DiabetesUK, 2008).

That well-planned, plant-based diets worksuccessfully has been confirmed time and againby scientific research. As the latest review onnutrition and health makes clear a vegetariandiet, is nutritionally suitable for adults andchildren and promotes better health. The samereview also states that vegetarians have lower

body weight, lower cholesterol(including the bad stuff

LDL), lower blood

pressure, fewerdeaths fromheart disease,fewer strokesand reducedlevels of type 2

diabetes andcertain cancers.

Whyyou should trythe D-Diet

What we eat has an enormous effect on ourbodies and if we choose the right diet, it canliterally save our lives. Scientific researchand clinical studies show that lifestyle is thesingle most important factor in thedevelopment of diabetes and its never toolate to try this new approach.

Give the D-Diet four weeks and follow therules completely. Yes, it might be challengingat first but soon youll realise that it is notthat difficult and the positive changes will

motivate you to carry on. Encourage yourfamily or your partner to try it with you, theywill also benefit from a healthy diet and itwill be easier for you to stick to it.

The current mainstream approach cannever reverse diabetes, it can only slow itdown and delay the complications. Theapproach described in this guide can notonly reverse diabetes or minimise themedication needed, it can also prevent all

the debilitating complications that may comewith it as well as lower your risk ofnumerous other diseases, including cancer.It will help you lose weight without starvingyourself. And all that without any sideeffects! Its got to be worth trying!


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Plus water 1-2 litresVitamin D source if little sun from fortifiedfoods eg cereals, margarine, soya milkActivity minimum 30 minutes exercise daily(includes brisk walking)

See page 15 for portion sizes

Animal-free

Food PyramidDaily guide to the healthiest foodsSun for Vitamin D

1 portion B12fortified food

1-3 (25g) portionsessential healthy fats

2-4 portions veg(1 dark green, 1orange/yellow)

3-4 portionswholegrains

3-6 portions of fruit

2-3 portions protein-rich foods (peas, beans,lentil, nuts, seeds)

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Squeeze the Fat!Learn to cook with no, or very tiny amounts ofoil. This can be achieved by:

n Using non-stick pans and frying pans/woksn Using the poach method instead of fat to

cook onions, garlic and spices the basic

or foundation ingredients of many meals.Do this by adding a little stock to thefoundation ingredients about100ml/generous 3 fl oz and simmeringthem until the onions are tender. Then addthe rest of your ingredients to this mixture.

n Using 1-2 squirts of oil sprayn Using 1-2 tsp oil per dish maximum per

dish, not portion

Dressing DownOr, how to dress salads the low-fat way! Seepages 24 and 41 for brands of salad dressingAND easy home-made options.

Pillars of Salt?Whatever your dietary needs and necessities,its always good to eat less salt. The goodnews is that our taste buds change everythree weeks or so. In other words, what mayhave tasted strange will eventually taste good!

Case in point switching to Natex, a

reduced salt yeast extract tasted very oddafter years of salty Marmite and similar, but Isoon became used to the new flavour.However, when I used the salty variety again ittasted awful! My new tastebuds now enjoy aless salty taste. Meridians No Added Saltyeast extract is also a good product.

We have recommended low-salt stockcubes and other products wherever possible see Product Guide, page 20. Many of these

can be found in large, good supermarkets otherwise try a health food shop.

Beans, Beans,BeansEat shed-loads of them! Pulses peas, beansand lentils are miracle foods for so manyreasons. Mixing them with your mealsincreases their low-glycemic qualities, makes

them more filling and adds more protein andiron as well as being low in fat. Result!

Try them:

n In soups, especially those that are mainlyvegetable-based just add a handful ofcooked pulses per portion

n In salads most beans work well,including cooked peas and whole lentils(green, brown or Puy)

n In dips hummus (made from chickpeas) isthe obvious one, but there are plenty ofother simple dips that can be whipped up inminutes from a can of beans and a fewherbs and spices


Show-how! or easy ways to cook, shop and snack on the D-Dietby Jane Easton


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ScintillatingCinnamonApart from being a great source of iron,

calcium, manganese and fibre, cinnamon canhelp treat diabetes type 2. Seasoning a highcarbohydrate food with cinnamon can helplessen its impact on your blood sugar levels.Cinnamon slows the speed at which thestomach empties after meals, reducing therise in blood sugar.

Cinnamon may also help diabetics (type 2)respond to insulin, and so assist innormalising their blood sugar levels.Cinnamon both stimulates insulin receptors

and stops an enzyme that inactivates them,significantly increasing the cells' ability touse glucose.

Studies in humans are currently underwaywith a recent report from the US AgriculturalResearch Service showing that less than halfa teaspoon per day of cinnamon lowers bloodsugar levels in people with type 2 diabetes.Even the lowest amount of cinnamon, 1 gramper day (approximately to teaspoon),

produced an approximately 20 per cent drop inblood sugar. Triglycerides and cholesterolwere also lowered. When daily cinnamon wasstopped, blood sugar levels began to increase.

So sprinkle ground cinnamon on to yourbreakfast cereal each morning (instead ofsugar!) and on to fruits, desserts, etc.


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A note on hummusThe ready-made (or even reduced-fat) brandstend to be high in fat. The good news is thatyou can make your own very quickly! Just

blend a tin of rinsed and drained chickpeaswith a teaspoon of tahini, a squeeze of lemonjuice, salt and pepper plus enough liquid toachieve your preferred consistency.

Pimp Your Hummus!Try adding one or more of these to the basicrecipe to ring the changes:n Oil-free roasted red pepper pieces

(blend in)

n Sundried tomatoes (eg Merchant GourmetSlow Roast variety, which are oil-free)

n Fresh coriander

For the purists amongst you, hummus is

even nicer when made with freshly-cookedchickpeas ie non-tinned! Soak overnight,then boil or pressure cook until tender. Drainin cold water and allow to cool beforemaking the hummus a cup of cookedchickpeas is about the equivalent of adrained tin. And if you make a large batch ofchickpeas, the surplus can be frozen foranother time use sealable sandwich bagsor airtight plastic containers.


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Nearly all the ingredients in the recipes are

available from Waitrose and/or large branchesof Sainsburys, Tesco, Asda and Morrisons. But ifyou have an independent health food shop nearyou, use it they are a treasure trove, especiallythe ones that sell real food (as opposed tosupplements!). Or try mail order GoodnessDirect is a fantastic online wholefood companythat delivers (www.goodnessdirect.co.uk).

Know Your LabelsAlthough we have done most of the work foryou regarding products, its good tounderstand how nutritional labelling works ifyou want to try other items. It isnt ascomplicated as you might think just read ourinstructions below and take reading glasses tothe shops if you are of a certain age!

Per Cent or Per

Portion?When writing fat levels on a product,manufacturers often give two measurements:per cent and per portion. The percentageshould be no more than 10 per cent, while 3gof fat should be the maximum per portion this is what we have based our recipes on.

Products suitable forthe D-DietAlpro Soya Low Fat DessertsThese come in several flavours: Vanilla,Chocolate, Dark Chocolate or Caramel.

Agave SyrupA natural sweetener that is low GI comparedto sugar and other syrups but use sparingly,

nonetheless. Available in most largesupermarkets (not Asda at time of writing).

Breakfast Cereal see Oats alsoWeetabix or supermarket own-brands aregood. However, some Kellogg or supermarketbreakfast cereals such as branflakes arefortified with an animal-derived Vitamin D3 soare not suitable for vegans. As ever, checkthe label.

n Natures Path mostly vegann Mesa Sunrise Flakes a healthy breakfast

cereal available in most largesupermarkets (not Asda at time of writing)

n Dorset Cereal Muesli or any other goodquality muesli that is whey/honey/sugar-free. (Avoid Alpen and similar, which tendto add these unhealthy extras!)


Product Guide


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How to read food labelsLooking at food labels on manufactured foods and drinks can help

when choosing a healthier diet. This guide will help you to make senseof the label and to find out which nutrition values to look for.

The nutrition information on the label provides useful data but they

are not always easy to understand. Below is the kind of food label youwill find on a packet and a guide on how to read it.

Judging if a food is a healthy choice or notdepends on how it is cooked it and how oftenyou eat it, as well as the nutrition it contains.For a quick check use the following guide:

Per serving for a complete meal or Per 100gfor a snack item such as biscuits or crisps

A little this amount or less3g fat1g saturated fats2g sugars0.1g sodium0.5g fibre

A lot this amount or more20g fat

5g saturated fats10g sugars0.5g sodium3g fibre

MAFF Food Safety Directorate, 1998

EnergykJ (kilojoules)/kcals (kilocalories)n If you are watching your weight you may

find it useful to look at the calorie value.n Kilocalories are the same as calories.

Carbohydraten Includes both sugar and starches; the

figure for sugars includes both addedsugar and natural sugar (eg fruit sugar).

n Aim for foods with the least amount ofsugar (1 teaspoon = 4g sugar).

Fatn There are 3 main types of fat: saturates,

polyunsaturates and monounsaturates. Thelabel shows the total amount of fat and may

provide information on the different types.n Try to choose foods that contain the least

amount of saturated fats (1 butter pat =7g of fat).

SodiumTells you how much salt is in the food try tohave no more than 6g salt (2.4g sodium) a day.

Guideline Daily Amounts (GDAs)Often given as a guide to the amount of caloriesand fat adults should be eating each day. Thisallows you to compare how much is in a servingof the food with the total for your daily diet.

NUTRITIONINFORMATION

per SERVING per100gENERGY 1462kJ 975kJ

351 kcal 234kcalPROTEIN 100g 7.0gCARBOHYDRATE 28.2g 18.8gofwhichsugars 3.0g 2.0gofwh

ichstarch 25.2g 16.8gFATS 23.3g 14.9gofwhichsaturates 7.6g 5.1gofwhichmonounsaturates 10.9g 7.3gofwhichpolyunsaturates 2.7g 1.8gFIBRE 1.6g 1.1gSODIUM 0.6g 0.4gPERSERVING 351CAL 23.3gFAT

GUIDELINEDAILYAMOUNTS

EACHDAY WOMEN MENCALORIES 2000 2500FAT

70g 95g


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Cooking Sauces and PastesThese make handy store-cupboard or freezerback-ups. They can jazz up simple dishes inthe twist of a lid.

Curry SaucesMany are suitable, but avoid those laden withcream, yoghurt and other dairy or highamounts of coconut. Read labels carefully.The following are suitable:n Lloyd Grossman: Balti; Bhuna; Dhansak;

Dopiaza; Jalfrezi saucesn Patak: Jalfrezi; Balti sauces

Curry PastesA couple of tablespoons cooked in with onions

and other vegetables then mixed with passata(sieved tomatoes) will make a good alternativeto curry sauce.n Patak: Balti; Bhuna; Biriyani; Jalfrezi; Mild;

Korma; Rogan Josh; Tikka and TikkaMasala; (all mild-medium). Also hot-veryhot!: Kashmiri Masala; Madras; Extra Hot;Vindaloo

Chinese Sauces

Most of these are fine but some dairy/egggets slipped in occasionally so read carefully!Watch the sugar content also if it is near thetop of the list, that means there is a lot of it.

Thai SaucesMost bottles or sachets contain fish sauce oregg or else are very high in fat. Instead, use

Thai Taste Green Curry Paste or any pastethat is fish/shrimp-free.

CouscousAim for the wholewheat version if you can

get it:n Merchant Gourmet Sainsburysn Merchant Gourmet Wholewheat Giant

Couscous Sainsburysn Ainsley Harriot Tomato Tango Couscousn Belazu Barley Couscous (wheat-free but

not gluten-free)n Sungrown Spicy Couscousn Tesco Mediterranean Couscous (not Roasted

Vegetable or Wild Mushroom Couscous)

Crispbread and Crostinin Crispbread Ryvita is available in any

supermarket and Ryvita Minis are also agreat snack attack stand-by! Sweet Chilliand Salt & Vinegar Minis are suitable, butavoid the Cream &Chive variety

n Crostini use awholemealvariety such

as PogenWholegrainKrispbread,availablefrom Tesco,Sainsburys,Ocado.

FalafelA Middle-Eastern mildly spiced chickpeafritter delicious.n Cauldron brand is widely available in

supermarkets. However, they are a

whopping 11 per cent fat overall so eatvery sparingly. One falafel sliced up in asnack will be plenty. Redwood brand isnicer (in our opinion!) and a much healthier4.2 per cent fat available from Holland &Barrett and independent health food shops

Flaxseeds (see Linseeds)

Gravy GranulesMost vegetarian brands are suitable dont

overuse as they tend to be quite high in salt.n Asda Vegetarian Gravyn Bisto Best Roast Vegetablen Bisto Favourite (red tub)n Bisto Vegetable (green tub)n Sainsburys Vegetarian Gravyn Tesco Vegetarian Gravy

LinseedsThe same as flaxseeds, these tiny little

seeds provide an excellent source ofessential Omega-3 fats. Availablefrom large supermarkets in thefollowing varieties:n Packets of whole seeds by far the

cheapest way to buy them. Grind up finein a coffee or spice grinder a little at atime. (They have to be ground to release the



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omega-3 fat.) Store the mixture in a cooldark place in an airtight container. Store theremaining whole seeds in the same way.You need 1 tbsp per day sprinkle onbreakfast cereal or add to soups and stews

in the bowl (dont cook)n Packets of ground flaxseed available fromlarge Tescos and health food shops

Mayonnaise see SaladDressing alsoEven healthier vegan mayo is too high in fatfor a diabetic regime. Try our easy home-made Soyannaise recipe on page 39 instead.

Meat alternativesn Mince the nicest is the frozen variety

(also called meat-free mince): LindaMcCartney; Asda; Tesco; Morrisons are allsuitable. (Avoid Quorn it is over 15 percent fat, as well as containing egg anddairy. Compare this with Linda McCartneyVegemince at only 0.2 per cent fat!)

n Redwood Cheatin Slices a greatalternative for sandwiches they arentvery low-fat but you only need one-two

slices per sandwichn Real Eat Chicken-style pieces great instir-fries or other savoury dishes. Lightlytoast in a little oil spray and add to stews,casseroles. Supermarket equivalents tendto add egg or be high in fat so hunt forthis brand in Holland & Barrett or otherhealth food shops

Milk alternativesUse any plant milks, eg soya, rice or almond.Avoid cows milk, even skimmed, as it isparticularly unhealthy for anyone with diabetes.

MisoDark miso is great in soups, gravies and otherthings that require a fairly strong, meatyflavour. Clearspring brown rice miso isavailable from Sainsburys and good healthfood shops.

Sweet white miso delicious tomake a vegan cheesy sauce ora light stock in soups available from Sainsburysor health food shops, sold

in jars or pouches.

Nut buttersThese arent exactly low-fat but can be eaten insmall amounts. Theobvious use is on bread orto make delicious sauces.Satay, or peanut sauce isincreasingly popular. Cashew butter

is sublime but at present usually only availablein health food shops, along with almond andother varieties. Meridian is one good brand.

OatsBuy jumbo oats if possible as they are lower inGI than the usual porridge variety and avoidthe instant Ready Brek variety completely.

Aim for half a cup per person and soakovernight in cold water the oats cookquicker and are more digestible.n Asda Extra Jumbo Oatsn Jordans jumbo oats rangen

Sainsburys Whole Organic Oats (Taste theDifference range)n Suma Jumbo Oatsn Waitrose Jumbo Oats

For the gluten intolerant amongst you,replace with gluten-free porridge oats

or try other grains to make porridge:quinoa flakes, millet flakes and

buckwheat flakes are availablefrom good health food shops.

PastaGo for wholemeal; it will tastedifferent compared to whitepasta but you will soon get

used to it and find the whitestuff a bit bland after a while! If

you arent convinced, try half andhalf wholemeal to white put the

wholemeal in for a minute or two first then

add the white (check packet instructions).Wholegrain spaghetti, fusilli etc are availablein all large supermarkets.

Pasta SaucesMany sold in jars and fresh tubs are good lowor reduced fat and dairy/egg/meat-free. But docheck the ingredients to ensure that no milk,


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sugar, mascarpone,cream, Parmesan etc hasbeen added! See alsopage 42 for easy sauces.

Jars:n Asda: Tomato & Garlic

Pasta Sauce; Tomato &Mushroom plus others check labels

n Loyd Grossman Tomato & Basil;Tomato Chargrilled Vegetable Pasta Sauce;Tomato & Mushroom, etc. check labels.

n Meridian all rangen Tesco Tomato & Olive; Onion & Garlic;

Chunky Vegetable Pasta Sauce and

others. Check the labels

Fresh:Most simple tomato or tomato and basil saucesare suitable just check the small print!

PulsesPeas, beans and lentils all great sources ofprotein and iron, as well as fibre.

Beans and lentils are sold in various ways:

dried (uncooked); longlife packs; tins; frozen;pouches. Try and get the salt and sugar-freevarieties if you can.

Merchant Gourmet make a delicious pouchof Puy lentils and sundried tomatoes whichwould form the basis of many a quick anddelicious meal available in most largesupermarkets.

QuinoaA quick-cooking wholegrainthat is bursting with flavour.Widely available in largersupermarkets. See page 38 forcooking method and page 37

for a recipe.

Roastsn Cauldron Vegetable Roast

available only in large branches ofSainsburys at present and some healthfood shops

n Granose Sunflower Seed, Lentil &Vegetable Roast Mix available fromHolland & Barrett or independent health

food shops sold as a dry mix thenhydrated and baked. It is higher in fat thanthe Cauldron Roast, so go easy on theportions, but an alternative if you cant gethold of the Cauldron!

SoupsThere is nothing like home-made soup and itseasy to make see pages 29 and 30 for somerecipes. However, the time-pressed or

kitchen-phobic need easy alternatives hencethis list of ready-mades. Other ready-madesmay or may not be suitable read the labelscarefully. The Covent Garden Soup Companyin particular is best avoided as they have anobsession with shoving cream/butter orwhatever in just about everything they sell!

Fresh soupsAll major supermarkets sell these but theyarent all suitable so check the label.

Tinned/bottled soupSold in health food shops and large Waitrosestores.n Suma tinned soups are all vegan and low in

fat and saltn Essential Wholefoods sell vegan soups in

glass jars: White Asparagus; Gazpacho;Lentil & Pumpkin; Pea and Lentil not alltheir range is vegan so check

n Free & Easy their tinned soups are usuallyvegan and reduced fat and include Split Peaor Red Pepper & Lentil; Potato & Leek

Salad Dressing (see alsoMayonnaise)Most ordinary dressings are high in fat. Olive,walnut and sesame oil etc are certainlyhealthier compared to animal fats but they arestill oils and a low-fat diet needs to reducethem to a bare minimum. So with that inmind, we have provided a handful of simpledressings on page 41 and a list of ready-

made dressings below.n Newmans Own Lighten Up Balsamicn Newmans Own Lighten Up Frenchn Tesco Light Choices Balsamicn Kraft Light Balsamicn Kraft Light Italiann Asda Good For You Italian-stylen Asda Good For You Lemon & Black Pepper



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n Asda Good For You Vinaigretten Sainsburys Be Good To Yourself French Style

StockYou can make your own or use up vegetablecooking water boosted with a bit of ready-made stock or just add boiling water to oneof those below.n Marigold bouillon powder in the red

(ordinary) or purple tub (low salt) is vegan not the green tub

n Kallo Just Bouillon or Organic Vegetablecubes

n Green Oxon Sainsburys and Asda Vegetable stock

cubes (green packet)

n Waitrose vegetable stock in sachets andsoup tubs they also sell Kallo low saltvegetable stock cubes

Make up stock according to the packetinstructions. Taste the dish you are cookingbefore adding salt as stock cubes/powder maybe pretty salty already.

Read labels carefully not all vegetablestock cubes are vegan many add

unnecessary dairy, which isnt good news forthose on a diabetic diet.

TofuMade from soya beans into a kind of cheese orcurd, tofu is ideal for those on a diabetic orlow GI/fat diet! Its a bit of a wonder food, infact. It comes in many forms.

Silken tofuUsually sold in longlife cartons (tetra packs) look out for Mori-nu or Blue Dragon brands. Itsavailable from large branches of Sainsburysand Asda, some Waitrose too. Fresh silken tofuis available from some health food and Orientalshops Taifun is a good brand.

Firm plain tofuAvailable from most supermarkets Cauldronbrand. Chop lengthways into two steaks,marinade in soya sauce then bake at220C/440F/gas mark 7 for 20 mins or fry inlow-calorie spray.

Flavoured tofuMainly found in health food shops: check outTaifuns Smoked or Tofu Rosso (sun-driedtomato) but use more sparingly as these typesare higher in fat.

Veg potsThese are an excellent andeasy quick meal. They areall low or reduced fat andpretty tasty, although

some are a little bland.Try adding a little soyasauce or hot pepper saucefor a bit more oomph!n Clives Pots Organic all

vegan, anything between0.5 to 5.5 per cent fat.Available from good health food

shops, Goodness Direct online etc.n Innocent mostly vegan (two arent so

check the labels) around 3.5 per cent fatn Tesco similar to Innocent mostly but not

all vegan

WholegrainsThese are foods like brown rice, millet,quinoa, barley and buckwheat. It just meansthat they come as nature intended with alltheir nutrient-rich fibre instead of having itstripped off. This makes them a perfect foodfor those on a diabetic or low-GI diet.

See pages 38 and 39 for easy ways to cookquinoa and brown rice. Alternatively, tryn Merchant Gourmet products: Wholesome

Grains; Wholewheat Couscous or Red &White Quinoa sold in pouches in Waitroseand some branches of Sainsburysn Waitrose: frozen brown rice from

larger branches

YoghurtAlpro, Provamel, Sojasun andSojade are all vegan. Alpro isthe most common brand and

is sold in large supermarkets:plain (500ml tubs) and fruit(500ml tubs or packs of four

little tubs).Use the plain variety to make

yoghurt and mint dressing/dollop oncurries and breakfast cereals as you

would use traditional dairy yoghurt, in fact!


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MondayBF Jumbo oats porridge sprinkled with

cinnamon, 2 tsp ground flaxseed(linseed) see page 22. Top with halfa banana

Snack Ryvita or equivalent crispbread (eg thevariety with oats and pumpkin seeds)and 1 piece of fruit

Lunch Soup with a wholemeal roll and mixedsalad with low-fat dressing. Makesure the soup contains lots of pulsesas well as vegetables add half a tinof beans/lentils if necessary. Seepages 29 and 30 for soup suggestions

Snack 1 tub Alpro Vanilla SoyaDessert, 1 oatcake

Dinner Easy-Peasy Noodles withvegetables of your choice

eg, steamed broccoli,Brussels sprouts,celery sticks. Seepage 31

TuesdayBF Baked beans OR grilled tomatoes &

mushrooms on wholemeal toastSnack Home-made fruit smoothie with tsp

cinnamon (make at home and take towork) and 5 walnut halves. See page 45

Lunch Stuffed pitta with green salad, gratedcarrot and 2 tbsp reduced-fat

hummus. See page 19Snack Crostini or Krisprolls, 2 pieces topped

with oil-free Roasted Red Peppers &oil-free Sundried Tomatoes

Dinner Cauldron Vegetable Roast with gravy,baked potato, steamed broccoli and

carrots OR Granose SunflowerSeed, Lentil & Vegetable

Roast Mix (7.7% fat).See page 24

WednesdayBF Unsweetened muesli (use a good

brand such as Dorset Cereals or RudeHealth that is free from added whey,honey etc) with soya milk, a sprinklingof cinnamon and 2 tsp groundflaxseed (linseed). See page 22

Snack Ryvita or equivalent with 1 tbspreduced-fat hummus and 1 pieceof fruit

Lunch Soup, green salad and brown ricesalad or wholemeal bread. Make surethe soup contains lots of pulses aswell as veggies add half a tin ofbeans/lentils if necessary. See pages

29 and 30. Try adding a little cinnamon it gives a lovely Middle Easternflavour to tomato-based soups.A green salad might include: rocket,beansprouts and half a small avocadowith low-fat dressing

Snack Raw veggie sticks chunks of carrot,pepper, celery with a dollop of tomatosalsa (fresh in a tub or from a jar)

Dinner Rice, BeansnGreens and Sweet

Potato Cashew Cream Sauce with alittle cinnamon mixed in with the rice.See page 31 and 42


One week of diabetes

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ThursdayBF 2 Weetabix (or generic wheat biscuits)

OR a serving of Natures Path MesaSunrise Cereal OR a good qualityunsweetened muesli (containing driedfruit and nuts). Serve with soya milk, asprinkling of cinnamon, 2 tsp groundflaxseed (linseed) and half an apple,grated with skin

Snack Ryvita or equivalent with BlackeyedBean Pate (see page 32) OR 2 tbspreduced-fat hummus OR a smallhandful of dried apricots

Lunch Falafel salad with low-fat dressing (2falafels per person), lots of chopped

tomato, cucumber, lettuce and onewholemeal pitta. See page 22

Snack Banana not overly ripe, 1 oatcakeDinner Ready-made Veg Pot plus a large

mixed salad and quinoa. Seepages 25 and 45. ORAcceleratedAubergine &Chickpea Curry.See page 33

FridayBF Jumbo oats porridge with a sprinkling

of cinnamon, walnuts and half abanana.

Snack Raw veggie sticks 2 handfuls ofcarrot, celery, cucumber OR a pieceof fruit

Lunch Smoky Bean & Garlic Pat Dip, (seepage 34). Serve with an avocado &rocket roll make the roll by mashingup half an avocado and spreading it ona wholemeal bread roll filled with agood handful of rocket.

Snack 1 tbsp toasted sunflower seeds and asmall soya yoghurt with a dash of

cinnamon. See page 25Dinner Greek-style Butterbean & Tomato

Stew with baked sweet potatoes andsalad, (see page 34) sprinkle a littlecinnamon in the stew for flavour and

health benefits!


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SaturdayBF Wholemeal toast with 1 tbsp peanut

butter and a smear of yeast extract ormarmalade OR with grilled tomatoes& mushrooms

Snack Banana smoothie (rice or soya milkbased), with a little cinnamonsprinkled in if you wish

Lunch Scrambled Tofu with tomato & basilon toast, (see page 35). Serve withvegetables or salad of your choice

Snack 2 pieces of Ryvita with 1 tbsp reducedfat hummus OR a small handful ofdried apricots, dried prunes or driedapples

Dinner Speedy Gonzalez Chilli, (seepage 36) try with a littlecinnamon mixed in

SundayBF Pancakes with blueberries and

vegan yoghurt. See page 36Snack 1 small apple with 1 tbsp seeds or

nuts of your choiceLunch Morroccan Quinoa Salad. See page 37Snack 1 banana and a handful of berries

or nutsDinner Butternut Squash with Garlic-Thyme

Aduki Beans & Roasted Red PepperSauce. Pages 38 and 43


Note on fruit and vegetablesIf not in season, they are best bought frozenas they retain more vitamins and are cheaperthan fresh produce that may have beenimported from far away and/or have been onthe shelves for a week. A good way to add anextra boost to your breakfast is to buy a packof frozen berries and add a handful to yourmorning cereal they thaw very quickly.

Eat more vegetables than fruit, especiallythe dark green leafy variety and brassicas(Brussels sprouts, broccoli, cabbage, etc).

Most fruits and vegetables have a low GIand all of them are low in fat, so feel free tosnack on them at any time (the only exceptionwould be watermelon and pumpkin). Dried

fruits vary but dried apricots, dried applesand dried prunes are always low GI.

Notes on breadThe best choice is wholemeal rye or pumpernickelbread. However, wholemeal pitta bread has onlyslightly higher GI and is perfect for quick lunches.

PastaIt might sound surprising but pasta has a lowGI so feel free to enjoy your favourite pastadishes with a few healthy tweaks! Wholemealpasta is best, so give it a try or cook half whitewith half wholemeal. We suggest easy pastadishes on page 44. Or, to make a healthierSpaghetti Bolognese, use your usual recipe butreplace oil with oil spray and swap the fattymeat with veggie mince and peas both ofwhich are available from good supermarkets.


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Lentil & Tomato SoupServes 4 | 30 minutesA really easy, tasty soup that is a big favouritewith everyone. You can also add some gratedcarrot near the end if you want extra goodiesin the soup!

n 2 squirts oil sprayn 1 onion, roughly chopped use red if you cann 1 red pepper, roughly choppedn 2-3 cloves garlic, crushed (optional)

n 175g/6oz red lentils, washed and drainedn 2 tins tomatoes plum or choppedn 1.15L/2pts vegetable stock use 4 rounded

tsp of powder or follow packet instructionsif using cubes

n 1 tsp dried mixed herbs or 1 tbsp fresh ofyour choice (eg thyme, oregano)

n 1 bay leafn Salt and freshly ground black peppern Optional: half a grated carrot per portion

1 Heat a medium-large saucepan and add theoil spray. Add the onion and saut for severalminutes until it starts to soften. Add a littlestock or juice from the tomatoes if it startsto stick.2 Add the red pepper and garlic and cook infor another 3 minutes.

3 Add the lentils, tomatoes, stock and herbsand stir in well.4 Cook for 20 minutes or longer. If usinggrated carrot, add a few minutes before theend of the cooking time.5 Blend to get the consistency you like completely smooth or a bit textured. Use ahand blender if you have one, much quicker.6 Taste and season to your liking.

Smoky Split Pea SoupServes 4-6 | 1 hour, including preparationtime under half an hour if you pressurecook the soupThis is a bit like the soup my granny used tomake, but of course hers wasnt vegetarian,let alone vegan! The recipe here gets itssmoky taste from the smoked paprika awonderful spice available in larger branchesof most supermarkets, including Asda,Sainsburys and Tesco.

Recipe adapted with thanks from Appetitefor Reduction by Isa Chandra Moskowitz, (DaCapo Press).

n 1 tsp olive oiln 1 medium onion, chopped roughlyn 4 cloves garlic, crushedn 4 tsp smoked paprika


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Recipes


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n 2 tsp dried thymen 1 large carrot, chopped roughlyn 280g/10oz split peasn 1.4l/2 pts vegan stockn 1 tbsp lemon juicen Black pepper and salt to taste

1 Use a medium-large saucepan and heat theoil in it. Saut the onion for a few minutesuntil translucent, about 3-4 minutes. Add alittle of the stock if it starts to stick.2 Add the garlic, paprika and thyme and stir fora few seconds to mix in.3 Add the carrots, split peas and stock. Bringto the boil then reduce heat to a simmer.4 Cook for about 40 minutes 15 at high in a

pressure cooker or until the lentils arecreamy. If cooking the traditional way, stiroccasionally to ensure the lentils dont stick atthe bottom and thin with a little water if thesoup gets too thick.5 Add the lemon juice near the end and addblack pepper and salt if necessary.

Spicy Tomato &

Two-Potato SoupServes 2-4 | 30 minutesThis makes a thick soupy stew, particularly ifyou add pulses or wholegrains. Aim for asmall handful of either per person around2 tablespoons.

Cooked pulses that work: chickpeas, white

haricot beans, butterbeans, any type ofcooked whole lentils.

Cookedwholegrains: quinoa,brown rice, barley.

n 2 squirts of low-calorie oil spray

n 2 onions, chopped preferably redonions

n 1 courgette,chopped roughly

n 3 sticks of celery,chopped roughly

n 1 large sweetpotato, peeled and chopped roughly

n 1 small white potato, peeled and choppedquite small

n 4 large cloves of garlic, choppedn 2 tins of tomatoes, whole or choppedn 250ml/9fl oz watern 1 tsp dried sagen tsp curry powdern 1 tsp miso paste if you can get it brown

rice miso (Genmai, made by Clearspring) isavailable in large branches of Sainsburys see page 23

n 1 reduced or low-salt vegan stock cube(double if not using miso)

n Cooked pulses or wholegrains of yourchoice a handful per serving

n Black pepper

1 Saut the onion in oil spray until it starts tosoften then add the rest of the vegetables andcook for 3-4 minutes (not the tomatoes).2 Add the tinned tomatoes and all otheringredients except for black pepper.3 Bring to the boil then simmer until thepotatoes are soft about 15 minutes. Addcooked pulses/wholegrains and heat themthoroughly.4 Blend, add black pepper to taste and serve.



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Easy Peasy NoodlesServes 4 | 20 minutes

n 300g/10oz wholemeal noodles or spaghettin 1 pack of bean sproutsn 225g/8oz fresh soya beans (sold in the

freezer in large supermarkets or healthfood shops)

n 1 red or yellow peppern 1 large carrotn 1 small head pak choin 1-2 tsp freshly grated gingern Hoisin sauce, ready-made*n 8 spring onionsn Soya sauce and black pepper for seasoning

*The following are animal-free andreduced fatn Tesco Stir Fry Hoisin Sauce Pouch or Hoisin

& Spring Onionn Asda Extra Special Hoisin Cooking Saucen Sharwoods Hoisin and Garlic Stir

Fry Sauce

1 Boil a kettle and pour it into a medium-sizedsaucepan. Cook the noodles or spaghetti in it,according to packet instructions.2 Wash and prepare the vegetables: Chop thepepper into thin slices, grate the carrot andfinely shred the pak choi. Chop the springonions in 4 then slice lengthways.3 Steam or microwave the soya beans forabout 4 minutes add the pepper strips about

a minute from the end.4 Place the Hoisin sauce and grated ginger ina bowl or small saucepan and heat ormicrowave.5 Drain the noodles/spaghetti and mixeverything together in a large serving bowl.6 Serve immediately.

Rice, Beans n GreensServes 2-3 | 30 minutes everything else isprepared and cooked while the rice issimmeringServe with a quick and simple sauce suchas Sweet Potato, Cashew & Lime or one ofthe others in the Saucy section. Or cheat and

use a ready-made cooking sauce just checkits animal-free and below five per cent fatper serving!

Ricen 225g/8oz brown ricen 750ml/1pt 6fl oz watern a low-salt stock cuben 1 tsp cinnamon

Beansn Oil sprayn 2 large cloves garlic, crushedn 1 tsp cumin powdern large pinch chilli flakesn tsp saltn 2 tins kidney or pinto beans, well rinsed

and drained (buy salt-free if you can)


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Greensn Use curly kale, spring greens or dark green

cabbage if you are really pushed for time,try ready-chopped bags of curly kale! Aimfor 3 good handfuls of shredded greens perperson. If cooking from scratch, cut thelarge veins out of the greens and discard.Shred quite finely then wash thoroughly.Place in a steamer and cook for 3-5minutes. Dont let it get soggy.

1 Put the rice on to cook wash, drain andplace in a pan with the water, half a stock

cube and the cinnamon.2 Make a sauce of your choice. Keep warmuntil the meal is ready to serve.3 Prepare the bean ingredients. Heat the oilspray, saut the garlic then add the cuminand chilli flakes. Add a teaspoon of water if itstarts to stick. Add the beans and salt and mixin well. Turn off the heat and keep warm.4 Now steam the greens shred them fine sothey cook quickly.5 Serve everything hot with the sauce on topor on the side.

Almost InstantBlack-eyedBean PatServes 2-4 | 5 minutesA fresh, tangy pat that is excellent with rawvegetable sticks, pitta, rye bread or crispbread (Ryvita).

n 1 tin black-eyed beans, rinsed and drainedn 1-2 tbsp soya saucen 1-2 tsp grated ginger root, to tasten 2 tsp lemon juice

1 Blend everything together as smooth or astextured as you like it. You can also add herbsor spices to your taste.



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AcceleratedAubergine &Chickpea CurryServes 2-4 | 25 minutes 30 if cooking brownrice from scratchAccelerated? Because its fast, innit!

We include the spices at the bottom if youwant a home-cooked curry, but the currysauce makes for an easy, fast alternative. (Youcan also replace the sauce with 2 tbsp currypaste and half or a full tub passata see page22 for suitable pastes.)

n 1 large aubergine, cut into medium-smallchunks approximately 2cm/1 inch square.Dont get too worried about this thepieces simply need to be small so theycook quickly but dont dissolve into mush

n 2 squirts oil sprayn 1 medium onion, choppedn 3 cloves garlic, crushed OR 2 tsp ready-

made garlic pasten 1 jar of suitable Loyd Grossman or Patak

curry sauce (see page 22)n 1 tin chickpeas, rinsed and drainedn 120ml/4fl oz watern tsp saltn 4 tbsp finely chopped fresh coriandern tsp garam masala

Home-made alternativeOmit the curry sauce or paste and add thefollowing at Stage 3, cooking in gently with theonion, garlic and pepper pieces.

n 1 red pepper, chopped into medium piecesn 2 tsp cumin seedsn 2 tsp ground coriandern 1 tsp turmericn 1 large pinch of asafetida OR fenugreek

powder (or 1 clove garlic, pressed)n 2 tsp grated ginger or ready-made

ginger pasten tsp chilli

powdern Plus a little

cinnamon!

1 Put brown rice on tocook now. See page 39.2 Chop the aubergineinto medium chunksand soak in coldwater. Set aside.3 Heat a heavy-bottomed saucepan ordeep-sided frying panand spray it with oilspray. Cook thechopped onion in it untilit turns golden brownthen add the garlic.

4 Drain the aubergine, add to the pan andcook over a medium heat for a few minutesuntil it starts to soften stir regularly. Reducethe heat, cover and cook until the aubergine issoft and melting add a tablespoon or two ofwater if it starts to stick.

5 Add the curry sauce or home-made spices plus cinnamon! and stir in well. Cook in fora couple of minutes before serving.6 Just before serving, add the fresh coriander,garam masala, and salt to taste. Serve withbrown rice or wholemeal chapattis.


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Smoky Bean & GarlicPat OR SmokyBean & Broccoli PatServes 2-4 | 5 minutesThis is a really easy pat/dip which lends itselfto lots of variations. We give two suggestions but you could also try it with red pepper(roasted, oil-free or fresh).

n 1 tin of white beans: butter or whiteharicot, rinsed and drained

n 1-2 tsp crushed garlic or pure (use a tubeif youre in a hurry) OR half a head of

broccoli, divided into florets and lightlysteamed

n tsp smoked paprikan 1 tsp lemon juicen salt and black pepper

1 Blend the beans and everything together its up to you how smooth or textured youmake the pat.

Greek-StyleButterbean &Tomato StewServes 4 | 35 minutesOne of those lovely simple dishes they sell inrestaurants in Greece. Weve reduced theolive oil considerably however and altered thecooking method. Use fresh herbs if you can and if you have time, cook in a slow cookerfor that traditional oven-baked flavour.Otherwise just simmer gently on top of thecooker. Serve with wholemeal pitta and a biggreen salad.

n 1 tbsp extra virgin olive oiln 2 medium onions, choppedn 2 stalks celery, choppedn 1 medium carrot, dicedn 3 garlic cloves, crushedn 1 tbsp fresh oregano leaves or 1 tsp driedn 1 tsp cinnamon (optional)n 700g carton of passata (crushed tomatoes)n 4 tbsp chopped fresh flat-leaf parsleyn 2 tbsp chopped fresh or 2 tsp dried dilln 3 tsp agave syrupn 2 tins butterbeans, rinsed and drainedn 1 tsp saltn tsp freshly ground black pepper

1 Heat the olive oil and saut the onions untilthey start to soften.



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2 Add the celery, carrot and garlic and cook infor another 4 minutes or so. Add the oregano,cinnamon (if using) and passata. Cook for atleast 10 minutes.

3 Add the parsley, dill and agave syrup andcook for another 5 minutes. Add the beans,salt and pepper to taste.4 It can be served now, but its better eatenthe next day or cook it in a crockpot/slowcooker overnight on the lowest setting to letthe flavours develop.

Scrambled TofuServes 2 | 10-15 mins

n 1 tbsp olive or rapeseed oiln onion

n 1 garlic cloven 1 tbsp white flourn cup soya milkn 1 block tofu (200g or 250g) crumbledn 3 medium vine tomatoes, finely choppedn 1 tsp English mustardn Salt and freshly ground black pepper

1 Fry the onion and garlic on a low heatuntil soft.

2 Stir in the flour, followed by the soya milk.3 Add the tofu, tomatoes and mustard and stirfor 5 mins.4 Serve with fresh basil leaves, with brownsauce or soya sauce on the side and salt andpepper to taste.

Ideas: It's really nice if you add fresh spinachleaves in too and toasted seeds!


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SpeedyGonzalez ChilliServes 2 | 10-15 minutes

n 1 jar Discovery Fajita Season & Sauce or asupermarket own brand such as Tesco MildChilli Sauce

n Half a tin of whole lentils, rinsed anddrained (use the rest to add to a soup orsalad the next day or two)

n 1 pack Discovery or other wholemealtortilla wraps use 2 tortillas per person

n 2 tomatoesn Baby spinach leaves and low-fat salad

dressing or balsamic vinegarn Sour Crme recipe, a batch of (see page 40)

1 Pre-heat the oven to 200C/400F/Gas Mark 6.2 Make the Sour Crme and chill in the fridge.3 Wrap the tortillas in foil and place in the oven.4 Heat the sauce together with the drainedlentils and keep warm.5 Wash the spinach and spin. Wash thetomatoes and chop small.6 Remove tortillas from the oven, spoon some

of the lentil/fajita sauce on each one, sprinklewith the seasoning (if using the Discoverybrand), add 1-2 tbsp of sour crme and rollup. Serve the salad on the side with a drizzleof low-fat dressing or balsamic vinegar.7 Eat while hot.

PancakesMakes 8 pancakes | 10 minutes to weigh andmix batter, 10-15 minutes to make pancakesThese are really easy to make. For an easybreakfast, mix the batter the night before

make it in a large jug, cover and refrigerate andgive a quick stir before using in the morning!

This recipe can be used for sweet pancakesor with savoury fillings. Try:n apples stewed with cinnamonn tofu blended with spinach, herbs, nutmeg

and salt/soya saucen banana and a little agave syrup

n 175g/6oz fine wholemeal flour, sieved

n 2 tbsp chickpea flour also known as gramor besan flour. It is available in largesupermarkets such as Tesco and Asda orhealth food shops or ethnic grocers

n 1 tsp baking powdern 175ml/6fl oz soya milkn 175ml/6fl oz watern 1 tbsp sunflower oiln Pinch of saltn Additional oil or oil spray for frying (but go

very easy with it)

1 Pre-heat the oven to 160C/300F/Gas Mark 3.2 Sieve all the dry ingredients, especially thegram flour, which can be very lumpy.3 Blend all of the ingredients, except the oilfor frying, until smooth. Alternatively, add theliquid a little at a time and whisk by hand until

there are no lumps. Add more water if themixture looks too thick aim for crpe-stylepancakes.4 Heat a small amount of oil or oil spray in afrying pan until piping hot. Mop up any excessoil with a piece of kitchen towel.5 Using the ladle, pour enough of the battermixture in to the frying pan to thinly cover thebottom. Gently swirl the batter to cover thebase of the pan. Dont worry if the first

pancake is a bit dodgy the rest will be fine.6 Fry on one side for about a minute. Loosenthe edges with a non-scratch spatula or fishslice and flip the pancake.7 Fry the flip side for another minute or untildone as the frying pan gets hotter, this willtake less time.8 Remove the pancake from pan and keepwarm in the oven you may want to cover thepancakes with a bit of tinfoil.9 Add more oil to the pan if and

when necessary.10 Repeat steps 4 to 7 until all of the mixtureis used up. Serve hot.



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MoroccanQuinoa SaladServes 2-4 | 20 minutes plus 1 hourchilling time

Genius you can prepare the saladingredients while the quinoa cooks thenleave the entire dish to chill and marinatewhile you do some chilling yourself have acandle-lit bath for example!

n 175g/6oz dried quinoan 500ml/just under 1pt hot stock made

with 2 level tsp vegan bouillon powder orfollow the packet instructions if using

vegan stock cubesn 2 lemons: zest from 1, juice from 1-2 (do

the zesting before halving the lemons!)n 2 tbsp olive oiln 2 tbsp fresh orange juicen 2 tsp ground cuminn 1 tsp cinnamonn 1 tsp saltn tsp sugarn 1 tin black beans OR chickpeasn 1 tin sweet corn, drained (approximately

330g) use the no-sugar, no-salt variety ifpossible or the same weight frozen

n small red onion, thinly slicedn 1 carton of fresh cherry tomatoesn 2 tbsp toasted flaked almondsn Handful of pitted green or black olives (in

brine, not oil)

Add just before serving:n 4 tbsp finely chopped fresh mintn 4 tbsp finely chopped fresh coriander

Serve withn 1 tbsp plain soya yoghurt per person

n 1 hot wholemeal pitta bread per personn Harissa paste (optional) on the side a

spicy Middle Eastern condiment.

1 Cook quinoa by dryroasting in a heavy-bottomed saucepan.Then add the hotstock and cook for 20minutes, stirring

occasionally add alittle more hot water ifit starts to stick.2 While quinoa iscooking, whisk togetherlemon juice and zest,olive oil, orange juice,cumin, salt and sugarin a small bowl to makethe dressing.3 Combine quinoa and

all remainingingredients, exceptfresh herbs, into amedium-sized bowl.4 Drizzle withvinaigrette. Toss tocombine

5 Refrigerate for at least one hour to allowflavours to combine. Add fresh herbs justprior to serving. May be served at roomtemperature.6 Warm pitta bread through about 10 minutesbefore serving.

7 Serve salad with the pitta bread, a dollop ofyoghurt on the top and a little harissa pasteif you like things a little spicy!


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Butternut Squashwith Garlic-ThymeAduki BeansServes 4 | 20 minutesThis not only tastes extremely good, but theorange squash and dark red beans also makeit a very attractive dish.

n Approximately 450g/1lb butternut squash one medium sized

n 2 cloves garlic, crushedn 1 tin aduki beans, drained and rinsed OR

240g/9oz home-cookedn

1 tbsp olive oiln 2 tbsp fresh thyme or tsp dried

1 Peel squash and chop into medium pieces.2 Steam for 10-15 minutes or until just tender.3 Heat a frying pan or wok. Add the oil andwhen it is hot, saut the garlic, stirring toensure it doesnt burn about 1-2 minutes.4 Add the cooked squash, thyme and adukibeans. Mix in gently, coating everything in thegarlic and oil mix. Keep warm but dont allow

it to cook any more.5 Serve immediately.

CreamyBean &Potato DipMakes a small tub | 15minutesThis can be used as a dip orthin down a little and use as adressing on potato salad andsimilar dishes.

n 1 small potato about 100-150g, peeledand cut into small chunks

n Half a tin of cannelini beans. Keep liquid

separately but rinse and drain the beans welln 1 tbsp lemon juicen tsp saltn 1 small clove garlic, crushed

Options:n a large pinch of smoked paprikan chopped chivesn more garlic

1 Steam the potatoes until tender about 10

minutes.2 Meanwhile, blend the beans and lemon juiceuntil very smooth.3 Add the potato, salt and garlic and blendtogether with the bean mixture until smooth.Add some of the bean liquid to thin down asnecessary.

Easy QuinoaA nutritional powerhouse and easy to cook.Make life simpler and double up on quantities that way you can add the leftovers to a salad

or other savoury dish the next day. Or freeze it.

n 90g/3oz of dry quinoa per personn Double the water or stock to cook it in (eg

if using 180g/6oz quinoa, use 350ml/12floz liquid)

n -1 tsp mixed dried herbsn -1 tsp cinnamonn Black pepper (and salt if necessary)

1 Wash and rinse the quinoa then dry roast it

in a heavy bottomed saucepan for a minute ortwo, stirring constantly.2 Add the liquid, herbs and cinnamon, bring tothe boil and simmer for 20-25 minutes, oruntil tender.3 Stir occasionally. If it starts to dry out, justadd a little more liquid and give a good stir!



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Easy Brown RiceBrown rice is also a wholegrain, meaning thatit is low GI far easier on your body thanwhite. It takes longer to cook than white, soyou can always double up on quantities to save

time. If you cant use it the ne

defeat diabetes with a vegan diet

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