Six delicious diabetes-friendly recipes packed with lean proteins, healthy fats and feel-good fiber to help keep your blood sugar balanced and your tummy full.

Shakshuka with Spinach and Feta

Colorful, healthy and flavorsome, this is a great breakfast to share with family or friends.

Ingredients

• 2 large high-welfare eggs
• 2 slices wholegrain bread, toasted
• 1/2 yellow onion, finely chopped
• 2 garlic cloves, minced
• 1 small red bell pepper, diced
• 2 cups / 400g crushed tomatoes
• 1 cup / 50g fresh spinach, roughly chopped
• 1/4 cup / 30g feta cheese, crumbled
• 1 tsp cumin
• 1 tsp smoked paprika
• 1 small bunch fresh coriander, chopped
• Salt and freshly ground pepper, to taste
• Pinch of fresh chili flakes (optional)

Directions

1. Heat the olive oil in a large heavy-bottomed skillet and sauté the onion, garlic and red bell pepper until softened, about 3-4 minutes.
2. Pour in the crushed tomatoes, add the paprika, cumin and spinach and cook until wilted. Season to your taste.
3. Make two wells in the mixture and crack the eggs into them. Cover the skillet and cook until the eggs are set to your liking (about 5-6 minutes)
4. Sprinkle with feta cheese, coriander and chilies if you like a little spice in the morning.
5. Use the wholegrain toast to mop up the mixture.

Baked Cod with Ratatouille 

This low-carb dish only takes minutes to prepare, offering a healthy everyday lunch or supper.

Ingredients

• 2 medium cod fillets (or other white fish)
• 2 cups / 400g crushed tomatoes
• 1 small aubergine, diced
• 1 courgette, diced
• 1 white onion, diced
• 1 red pepper, diced
• 2 garlic cloves, minced
• 5 tbsp extra virgin olive oil
• Salt and freshly ground pepper, to taste
• Fresh parsley, to serve (optional)

Directions

1. Preheat the oven to 200°C (400°F).
2. Heat most of the olive oil in a pan and sauté the onion and garlic until soft. Add the aubergine, courgette and bell pepper and cook for a further 5 minutes.
3. Pour in the crushed tomatoes, season well and allow to simmer.
4. Meanwhile, pop the cod fillets on a baking tray, drizzle with olive oil, season with salt and pepper and bake for 12-14 minutes.
5. When the fish is cooked, transfer it to a tray, add a spoonful of ratatouille and garnish with parsley.

Grilled Tandoori Chicken with Cauliflower Rice

Pick up a tandoori spice mix for an easy shortcut to a deliciously diabetic-safe dinner.

Ingredients

• 2 large chicken breasts, deboned and skinned
• 1 large head cauliflower
• 1 cup / 150g plain Greek yoghurt (unsweetened)
• 1 tbsp tandoori spice mix
• 1 tsp lemon juice
• Salt and freshly ground pepper, to taste
• Fresh coriander, chopped

Directions

1. In a bowl, mix together the yoghurt, spice mix and lemon juice. Add the chicken, coat it well and allow it to marinade for an hour.
2. When ready, place the chicken under a hot grill and cook on both sides for about 6-8 minutes, until golden brown and fully cooked.
3. Meanwhile, boil the cauliflower until cooked and then grate it into ‘rice’.
4. Slice the chicken and serve it over the ‘rice’, garnished with fresh coriander.

Moroccan-Spiced Lentil Soup

Raid your pantry for this protein-packed lunch that’s low in carbs — and costs!

Ingredients

• 1 cup / 200g dried brown or green lentils, rinsed
• 1 white onion, finely chopped
• 2 garlic cloves, minced
• 2 carrots, diced
• 1 sweet potato, diced
• 5 cups / 1.2 liters vegetable stock
• 2 cups / 400g chopped tomatoes
• 1/2 cup / 120g plain Greek yoghurt (unsweetened)
• 1 tbsp lemon juice
• 1 tsp ground cumin
• 1 tsp ground cinnamon
• 1 tsp ground ginger
• ½ tsp ground turmeric
• 1 tbsp extra virgin olive oil
• 1 medium bunch coriander, roughly chopped
• Salt and freshly ground pepper, to taste

Directions

1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrots and sweet potato and sauté for 5-7 minutes until softened.
2. Stir in the cumin, cinnamon, ginger and turmeric and cook for another minute.
3. Add the lentils, vegetable stock and chopped tomatoes and bring to a boil, then reduce heat and allow to simmer for 30-35 minutes.
4. When the lentils and sweet potato are tender, stir in the lemon juice and season to taste.
5. Serve piping hot, with fresh coriander and a swirl of yoghurt.
6. Stir in the lemon juice and adjust seasoning if needed. Garnish with fresh coriander before serving.

Peanut Butter Cookies

No need for diabetics to skip festive favorites with these easy-bake cookies.

Ingredients

• 1 cup / 240g smooth natural peanut butter
• 1 large high-welfare egg
• 1 tsp vanilla extract
• ½ tsp baking powder
• 1 tbsp low-carb sweetener of your choice (e.g. Stevia)

Directions

1. Preheat the oven to 180°C (350°F) and line a baking tray with parchment paper.
2. In a bowl, mix together the peanut butter, sweetener, egg, vanilla extract and baking powder. Stir to fully combine and move the mixture to the fridge.
3. After it has been chilled for at least 10 minutes, use a tablespoon to scoop small portions of the mixture onto the baking tray. Press lightly with the back of the spoon to flatten the portions and shape them into cookies.
4. Bake for 8-9 minutes, until they turn golden-brown. Transfer to a wire rack to cool before serving.

Coconut Macaroons

Ideal for a sweet treat after dinner, this dessert is low in sugar while also high in protein.

Ingredients

• 1 cup / 100 g unsweetened shredded coconut
• 2 large high-welfare eggs, with yolks removed
• 1 tsp vanilla extract
• 1 tbsp low-carb sweetener of your choice (e.g. Stevia)

Directions

1. Preheat the oven to 160°C (325°F) and line a shallow baking tray with parchment paper.
2. In a bowl, beat the egg whites by hand or with a mixer until soft peaks form. Be careful not to overmix.
3. Slowly fold in the shredded coconut, vanilla extract and honey.
4. Using a large dessert spoon, arrange bite-sized droplets on the parchment paper.
5. Bake for 15-20 minutes, watching to ensure they turn golden-brown but not burned.
6. Serve immediately, ideally with a cup of tea or coffee.