By Mail On Sunday Reporter
Last week we unveiled The Definitive Diabetes Diet, a revolutionary plan based on breakthrough research that has proved type 2 diabetes can be beaten through weight loss and healthy eating.
Devised by the world-renowned British professors Roy Taylor and Michael Trenell of Newcastle University, it involves consuming just 800 calories a day for eight to 12 weeks, enjoying a delicious Mediterranean-style diet.
With the support of your GP, you may be able to stop taking diabetes medication and lose about 33 lb. Nine in ten of those who took part in the Newcastle research – and kept the weight off – sent their diabetes into remission.
To help, we devised a range of recipes to make dieting a real pleasure. Here are five more to keep you going, and a chance to win a state-of-the-art blood glucose monitor – essential for tracking your progress – and three months’ free access to diabetes coaching service Changing Health.
Hopefully you’ll soon be feeling fantastic and ready for the next chapter of your life, free from diabetes and medication.
Baked falafel with red cabbage salad
473 cals per serving
In a food processor, blitz together 400g tin chickpeas, drained, 1 tbsp extra virgin olive oil, 1 tbsp tahini, 1 clove garlic, finely chopped, a small bunch parsley, stalks and leaves, ½ tsp ground cumin, ½ tsp ground coriander, 1 tsp paprika, the zest of half a lemon and ½ tbsp of its juice and some seasoning until fully combined but not completely smooth.
Put the sesame seeds in a small bowl. Take a tbsp of the mixture and form into a ball, then roll in 1 tbsp sesame seeds very lightly so a few seeds stick, and place on a lined baking tray. Repeat until you have used up all of the mixture. Bake for 30 minutes.
Meanwhile mix ¼ red cabbage, finely sliced, 1 carrot, grated, the rest of the lemon juice and some seasoning. Whisk 2 tbsp natural yogurt and ½ tbsp tahini together with a squeeze of lemon juice, a splash of water and a pinch of seasoning. Serve the falafel alongside the red cabbage salad and a drizzle of the tahini sauce.
Fish and tomato stew
325 cals per serving
Heat 1 tbsp extra virgin olive oil in a pan and add 1 finely chopped onion, 1 stick of celery, finely diced and 1 carrot, finely diced.
Season with a pinch of salt and cook for 8 minutes. Add 1 clove of chopped garlic and 1 chopped fennel bulb and cook for 1 minute.
Add 1 tbsp tomato puree and cook for 1 minute, then 1 400g can of chopped tomatoes and 300ml fish stock.
Bring to the boil, then simmer for 15 minutes. Add 200g cod fillet, cut into pieces and cook for 2 minutes, then add 50g raw king prawns and cook for a further 2 minutes.
Stir through a handful of roughly chopped parsley before serving.
How can I control portion sizes?
If you’re not sure how much food you’re eating, take pictures of it. This will help you to record what you’re consuming, and it usually shocks people into keeping their portions down.
Salmon fishcakes with dill yogurt
283 cals per serving
Preheat the grill to high. Roughly chop ½ of 1 salmon fillet. Put another 1½ salmon fillets, half a small bunch of dill, chopped, 1 tbsp capers drained, zest of half a lemon and some seasoning in a food processor then blitz until everything is fully combined.
Stir through the chopped salmon then form the mixture into two fishcakes. Put in the fridge at least 5 minutes before cooking.
Place the fishcakes on a baking tray and grill for 10 minutes, turning halfway through.
Mix 2 tbsp natural yogurt with half a bunch of dill, chopped and a squeeze of lemon juice. Season well.
Whisk 1 tsp extra virgin olive oil with a squeeze of lemon juice and some seasoning.
Put 2 handfuls of rocket and 6 cherry tomatoes in a bowl, then pour over the lemon dressing and toss to coat. Serve the fishcakes with the salad and a drizzle of dill yogurt.
How often should I weigh myself?
Weigh yourself once a week. Most people in our study lost a couple of pounds quite rapidly the first week but this slows. The important thing is not how quickly or evenly you lose weight, but to reach that end weight goal.
Seabass, courgette chips and pea and mint puree
Preheat the oven to 200C/ 180C fan/gas mark 4.
Seabass, courgette chips and pea and mint puree +6
Seabass, courgette chips and pea and mint puree
Whisk the white of 1 egg in a bowl until it forms soft peaks. Put 1 tbsp wholemeal flour in a small bowl. In a separate bowl, mix 1 tsp ground oats and 1½ tbsp flaxseeds.
Chop 1 courgette into 1cm batons. Lightly dust the courgette batons in the flour, then dip them into the egg white then coat them in the oat mix.
Spread them out in a single layer on a lined baking tray and cook in the oven for 20-25 minutes until crisp and golden
Blitz 50g frozen peas, a small bunch of roughly chopped mint, the juice of half a lemon and some seasoning together in a small food processor.
Preheat the grill. Slash the skin of 2 seabass fillets 3 times then drizzle with 1 tsp of extra virgin olive oil and some seasoning.
Cook under the grill for 2-3 minutes on each side until the fish is cooked through and opaque.
Serve the seabass with the courgette chips and some of the pea puree.
Oat, seed and nut granola bar with yogurt dip
181 cals per serving
Makes 10 bars
Preheat the oven to 200C/180C fan/ gas mark 6.
Line a small baking tray with baking paper then lightly grease with ¼ tsp coconut oil.
On a separate larger baking tray, mix 100g jumbo oats, 50g mixed seeds, 30g flaked almonds and 10g flaxseeds with 1 tbsp coconut and toast in the oven for 10-15 minutes or until lightly golden.
Mix two mashed bananas, 1 tsp vanilla, 1 tbsp agave butter and 2 tbsp almond butter together in a large bowl until well combined. Add 2 tsp cinnamon, 1 tsp cocoa powder, 20g dried cranberries, toasted oat mix and a pinch of salt, then mix everything together well.
Tip into the baking tray and flatten with the back of a spoon, then bake in the oven for 20 minutes.
Once cool, cut into ten squares and serve with a spoonful of yogurt.
Can I vary the flavours?
You can personalise the dishes to suit your tastes, or to vary your diet even more. Add a squeeze of lemon juice, or sprinkle on herbs such as basil, parsley, coriander and thyme. Dried spices also add flavour to dishes. Avoid salt… it will raise your blood pressure.