Posts Tagged ‘diabetic recipe’

Our friend, Romaine Hart–a wise counsellor–was adamant last night that we were not getting enough PROTEIN!

Our tales of how long it’s taking to shake off the virus that has been a companion (on and off) for nearly three weeks was all the proof she needed.

So we agreed that a couple of lamb chops for lunch today would be a step in the right direction.

Vegetable soups–all very well, but they need backing-up!

We are eating meat less frequently now.

This is reflected in the meat section of my new book,  Healthy Eating for Life (to be published January 8th–my birthday!).

I awake this morning intending to visit Lautrec’s Friday market, pick up some lamb chops from the local butcher and see what’s up. 

It’s a chilly, grey November day and I light the fire.

My determination wavers and I start to think, “Maybe chops tomorrow–how about a heartwarming vegetable soup?”.

Then I remember this soup from my first book–and rationalize: White beans are a good protein source!

I picture it steaming in a bowl with a swirl of the new, green olive oil and thoughts of driving to Lautrec disappear in the mist!


for 4

1 clove of garlic – peeled and chopped

8 tbsp olive oil

2 tbsp parsley – chopped
1 kg/36 oz canned or–preferably–bottled white beans – drained and rinsed

salt and pepper

250 ml/1⁄2 pint/1 cup vegetable stock

toasted wholewheat bread with a little olive oil

for 4

Sauté the garlic in the oil gently until it colours.

Add the parsley and stir a couple of times.

Mix in the beans, salt and pepper.


Cover and cook gently for about 5 minutes to warm through.


Purée a quarter of the beans in a mixer and return with the stock to the pan.


Simmer for another 5 minutes.


Check the seasoning.

Serve over the toast with a swirl of olive oil in each bowl.

Optional: Sprinkle chopped parsley over the top before serving.

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Our friend Julie put me onto this recipe–which originated from Jocelyn Dimbleby.

slices of peeled sweet potato roasted with the chicken for its last half hour in the oven.

The marinade has the spices turmeric and cumin whose anti-inflammatory and antioxident qualities are a plus for diabetics.

The smell wafts through the kitchen and whets the appetite.

Marinade the bird for a few hours in the fridge and roast it for an hour and a quarter.

for the marinade

Juice of a large lemon

2 tablespoons olive oil

2 cloves of garlic–crushed

1 teaspoon turmeric

2 teaspoons cumin powder

1 free range/organic chicken (weighing about 1.4k/3lb)

For the sauce

glass of white wine

  • Mix the marinade ingredients in a small bowl.
  • Put the chicken in a large bowl and pour/brush/smooth over the marinade.
  • Turn the bird in the marinade.
  • Leave for a few hours–covered–in the fridge.

not pretty but effective!

Heat the oven to 180C/350F

  • Sprinkle some salt over the bird.
  • Place it, breast down, in a large roasting pan.
  • Pour any marinade remaining in the bowl over the chicken.
  • Add a further tablespoon of olive oil.
  • Place in the middle of the oven.
  • Roast for 3/4 of an hour–basting it from time to time with the juices.
  • Turn the bird over for the remaining half hour.
  • Let the chicken rest while you make a sauce from the juices.

  • Tip the pan and spoon out all but a tablespoon of the fat.
  • Add a glass of white wine and stir–dissolving the “bits” into a sauce over a low heat.
  • A garlicky yogurt sauce goes well with it.

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