Blood sugar diet recipe thread and menu planner

[thenewaveragebear1983]

As a sister thread to our fabulous long running BSD thread which you can find here:
Blood sugar diet thread 12http://www.mumsnet.com/Talk/fasting_diet/3322467-blood-sugar-diet-thread-12
here’s our recipe, menu ideas, and ‘model days’/800 calorie days thread. Please feel free to post any meals (include the calories/carbs if you can) and any whole day 800 calorie menu plans.

Also- any shop bought items that are BSD compatible, or pre-prepped foods in shops, or chain restaurants that you have tried and enjoyed.

Please post any questions/comments regarding the diet itself on our main thread to keep this one simply for food ideas.

Mediterranean omelette
323 cals/ 9.5 g carbs
2 eggs
Fresh basil
Sun dried tomatoes x 5 pieces
1 tbsp single cream
Salt and pepper
Sliced ham

Salad leaves, cucumber, olives
Oil and balsamic

Make the omelette in a large pan so it’s very thin, then fold up. Serve with salad leaves, cucumber, green olives and a dressing of 1/2 tbsp each of EV olive oil and balsamic.

Lentil and Goats Cheese Salad

Serves 4. 322 cals, 22g carbs per portion.

1 can green lentils
40g wholewheat giant couscous (dry weight)
100g petit pois
80g goats cheese
1 yellow pepper
40g sun dried tomatoes
handful of flat leaf parsley

Dressing

3 tbsp olive oil
1/2 tbsp white wine vinegar
1/2 tbsp lime juice
½ tsp garlic puree or a bit of chopped garlic
½ tsp dried oregano
1/2tsp dried basil
1 tsp honey
salt and pepper

Cook and cool the couscous and peas. Drain and rinse the lentils. Finely chop the pepper, parsley and sundried tomatoes. Whisk dressing ingredients together. Mix everything except the goats cheese. Blob the goats cheese on top.

Great on the go find-
Morrison’s chicken and antipasti salad
220 cals (I think!) and completely BSD compliant, just lettuce leaves, olives, a really good sized piece of chicken breast, and a mini hummus pot, with roast peppers and sundries tomatoes.

In their meal deal there were various BSD extras too- hard boiled eggs, little pits of olives, etc.

Great to know that there’s options to grab and go, not too pricey.

Pinched from another thread-

Slice a pear into thin slices, leave the peel on. Lay in a small oven proof dish. Mix some double cream, cinnamon, ginger in a jug and pour over and around the pear, then bake in the oven, not too hot to avoid the cream separating. Once the pear is cooked you can quickly grill the top to brown it. Really nice, hot pudding!

Ideas for sauces for steaks or chicken-

Sauté some mushrooms and garlic in butter. Add single cream abc Parmesan. Thin out with a little milk. Serve over veg, chicken breasts, steak..

Mushrooms, garlic, spring onion, bacon- fry until crispy. Add cream, mustard and white wine. Serve over chicken as before

Quick stir fry- soy, ginger, garlic, lemon grass, peanut butter, chilli and coconut milk. Really tasty over a stir fry. Throw in some whole peanuts for crunch!

Fish cakes-

2 eggs
Finely sliced spring onion (softened in frying pan)
2 tins tuna or salmon
A couple of anchovies
Salt, pepper etc
Butternut squash, boiled and mashed

Mix all together. Use a deep non stick muffin tray, spray with oil and dollop a spoon into each hole. Bake until the egg is solid.

Variations:
any fish , broccoli, cheese
Roasted pepper, goats cheese
Omit the fish and use any other cheese/veg

Some good ideas there - thank you! Pizza express superfood salad was a food option today. Delicious at 472 cals and I think 38g carbs.

www.jamieoliver.com/recipes/chicken-recipes/southern-italian-style-chicken/

This looks very BSD friendly - omit the couscous!

I’m new to this - What are the breakfast muffins I keep seeing mentioned?

Raisins I do a sort of ‘crustless quiche’ so out bacon, mushrooms, peppers, cheese and eggs into a muffin tin and bake them, it makes little muffin type things you can just grab a few for breakfast. They keep a few days in the fridge

Sounds lovely. If anyone has any photos of this I’d love to see...

The breakfast muffins I make are: 12 eggs, 177g cheddar, 125g water and 150 g sausages.

You need a muffin tray and muffin cases. Makes 12 muffin sized or 18 smaller cup cake sized. If you make 18 they're 111 calories each.

First cut the sausages into small pieces and cook. Distribute them throughout the muffin cases. Then mix the 12 eggs with water and stir together. Add salt and pepper and herbs if you want them. Pour the mix over the sausages in the muffin cases. Sprinkle the cheese over evenly, then cook for 15-20 minutes. You can freeze these too.

Wraps.

Make a very thin 1 egg omelette in a large frying pan, and grate 15g Parmesan cheese onto it while cooking. Cool until cheese is melted. Leave until cool. The cheese sets quite solidly. Use in place of wraps as sandwiches or fajitas.

Bacon and salad wrap for breakfast using my wrap recipe above

Wow! Those wraps are a great idea! How long do you think they would keep?

I’m not sure big cat, maybe a day? I suppose they are only cooked egg and cheese- the breakfast muffins definitely keep a few days and they are basically the same ingredients. Are you thinking make a batch of a few for lunches during the week?

My cooking efforts today:

Tuna quiche- tinned tuna, butternut, egg, roasted peppers and feta- works out at 165 cals/6g carbs per portion (1/4 of the quiche )

Also made a cottage pie using a standard bolognese type mince recipe, but added mashed butternut to the top.

Courgette gratin

Sliced courgette
Olive oil,
Sundried toms
Soft cheese (300 g pot)
Cheddar (100g)
50ml milk

Slice the courgette and season, and lightly sauté in the oil until partly cooked. In a jug whisk together the cheese spread, and the milk. Put courgette in a dish, rip up some Toms over the top (and some basil?) and season, then pour over the sauce. Sprinkle the cheese over. Bake until cooked and cheese is browned.

1/4 if the dish is around 300 cals, but it makes a lot. Could easily serve 1/8 as a side dish with a roast, or a steak, or sausages???

These were delicious. Doubled the mushrooms for the marinade quantity given and served with fillet steak and salad.

allrecipes.co.uk/recipe/43876/marinated-portobello-mushrooms.aspx

Creamed spinach: Very simple, but delicious and filling.
100g frozen leaf spinach
Defrost slowly in pan or microwave, draining off excess water
Turn up heat to medium to dry off
Add 25g Philadelphia with chives and stir in/heat thoroughly
Big squeeze of lemon juice, lots of black pepper, pinch of salt
66calories,5g carbs
Lovely with grilled chicken breast, steak, fish, or a poached egg

*Overnight oats
245 cals/25g carbs
*
Warning- this is NOT a particularly low carb breakfast!! (It’s a pre-gym/exercise meal really)

20g porridge oats
100g Full fat Greek yogurt
50g frozen raspberries
5g peanut butter powder

(You could actually add double the oats and use the same amount of yogurt to make 2 portions with lower calories)

Mix all together in a mug. Put in fridge overnight. Mush it up and eat cold.
Sounds yuck, tastes amazing!

You can also add a spoonful to a mix of ice cubes, kefir, almond milk, spinach etc and blitz to make your own protein shake. This quantity would probably make 3 decent shakes.

You could make the whole recipe lower calorie by using kefir or almond milk in place of yogurt, or by omitting the fruit.

And here’s the science bit- uncooked oats don’t spike your blood sugar like cooked ones do. Plus, a 20g bowl of porridge is tiddly but this is solid and filling for half the amount.

www.onegreenplanet.org/vegan-food/reasons-raw-soaked-oats-are-a-must-try/

‘Pancakes’
225 cals, makes 2 decent size portions. Too nice to share though!

Soak 20g oats in 100 ml almond milk, preferably overnight. Add 2 eggs to the mix, whisk up. Use a hand blitzer/blender if you prefer. Fry like a pancake in a non stick pan. The thinner the better as the texture is more authentic to a pancake. Serve with raspberries and Greek yogurt.

*Chicken passanda traybake (makes approx 8-10 portions, ideal to freeze)

(Total recipe comes to 2750 cals and 40g carbs)*

Pack of chicken thighs and chicken drumsticks (1kg of each so approx 18-20 pieces of chicken)

In a frying pan sauté one onion in 1tbsp oil then add
2 tsp cumin
1 tsp fennel seeds
1/2 tsp cinnamon
1/2 tsp chilli flakes
Coat the onion in the spices. Then add :
6 cloves garlic chopped
60g piece ginger grated
1 tsp Garam massala
1 tsp turmeric

Sauté for a few seconds

Add 400g tin of chopped tomatoes
Knorr chicken stock pot or cube
Slosh of water
Tin of light coconut milk

Put the chicken portions in a single layer in one or two dishes and pour the sauce over the top, then bake in the oven until the chicken is cooked.

A portion of 1 drumstick and 1 thigh, plus sauce is 340 cals (5g carbs) plus any veg to serve (I’m having mashed roasted pumpkin with mine!)

Butternut squash lasagne recipe
Serves 4 - 6 25g 533 cal per portion if 4
16.7g 355 cal per portion if 6

400g pkt butternut squash lasagne sheets
100g pack of chestnuts
100g mushrooms chopped
1 onion chopped
2 garlic cloves
Sprig rosemary chopped
Few sprigs thyme
2 tbsp parsley chopped
1 tbsp chopped sage
1 250g tub mascarpone
1 tbsp parmesan
100g Grated smoked cheddar
Olive oil
Small pot sour cream
Pinch of Nutmeg

Fry onion, garlic and mushroom in oil until soft, set aside to cool.
Mix chestnuts, mascarpone, parmesan, half the smoked cheese and herbs in a bowl. Add onion and mushrooms, mix and season with salt and pepper.
Spread onto lasagne sheets.
Mix sour cream and nutmeg and put thin layer on bottom of oven dish.
Layer lasagne sheets and finish with remaining sour cream and smoked cheddar.
Cover with tinfoil and bake at 180 for an hour - uncover for last 20 mins.

Yum! 😀