Posts Tagged ‘yogurt’

With salmon and smoked haddock .

I used to love fishcakes–but the mashed potato made them “off limits” for me, once I was diagnosed with type 2 diabetes.  Then I found an alternative–“no-potato fish cakes”— and I no longer felt deprived!

This is a variation on that theme.

Adapted from a Gordon Ramsay idea–these are a little heavier than “mark 1”–a winter alternative perhaps? They were lunch yesteday, but could be served as a starter or light supper.

for 4/6

1 lb/450 gms salmon fillet–with the skin and little bones removed
1 lb/450 gms smoked haddock–undyed, if possible, and skin removed
1 large shallot–grated

1 egg–whisked

1 tablespoon parsley–chopped

salt and pepper
olive oil for sautéing

yogurt–I use no-fat organic, drained in a sieve for half an hour to thicken it a little

  • Cut the fish into chunks and place into a food processor.
  • Pulse to a coarse mince–not too much or it will become a slurry.
  • In a bowl, mix the fish with the shallot, parsley, salt and pepper.
  • Check the seasoning–raw salmon tastes good!
  • Add the whisked egg and mix in thoroughly.
  • Chill in the fridge for an hour if you’ve time–I didn’t and they were fine.
  • Mold into little flat patties.
  • Heat the oil in large frying pan.
  • When it’s hot fry the little cakes for 2/3 mins each side.
  • Serve with a small dollop of yogurt on the side.
We had them with some small tomatoes–halved and roasted at 120C/250F for 1h30.

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On our last day in London our friends Prue and Michael invited us to lunch–a treat.

We ate a delicious monkfish dish followed by Prue’s Mango Surprise--thought up by a thoughtful Prue with me in mind, i.e. something she hoped a type 2 diabetic could enjoy.

A dessert–my word!–and it was delicious!

Mangoes have been controversial.

On our return I did a bit of research.

The news is encouraging.

This from the GI Index:

Mangoes are one of the few tropical fruits with a low GI (51) so they’ll deliver sustained energy without spiking those blood glucose levels (in modest portions).
They are also an excellent source of vitamin C, high in the soluble fibre pectin that helps in controlling blood cholesterol, a good source of vitamin E, rich in beta-carotene which the body converts to vitamin A, and loaded with compounds called polyphenols which have strong antioxidant properties protecting against heart disease and cancer. So you really don’t need an excuse to grab one.

Further reassurance and encouragement comes from the ygov site–Are mangoes good for diabetics??:

As usual, the message is “in moderation”.

Difficult in terms of Prue’s dessert!

Here it is:

500 gms/ 16oz (four small pots) yogurt--drained for 1/2 hour in a sieve to thicken it (spoon carefully into a fine sieve and leave to drain off the whey over a bowl in the fridge)

300 gms/10 oz ripe mango flesh–whizzed to a rough purée in a food mixer

the zest of an orange and a squeeze of its juice

  • Whisk the three ingredients together in a bowl.
  • Refrigerate for a couple of hours before eating.
  • Serve in a small glass–with perhaps a finger waifer biscuit for non diabetics and a few strands of the zest/thin rind for the look of it.
Lacking a sweet tooth, I don’t much miss desserts–does anyone have other healthy options for those that do?

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