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.

mushroom chilli

Really tasty!

Oooh @thenewaveragebear1983 that looks tasty!

We've got lovely sunshine here today so had one of my favourite salads for lunch; Spinach, butternut squash and feta

2 big handfuls of baby spinach: 16 cals
100 g 'Lite' Feta : 190 cals
Half a medium butternut squash, roasted and cubed: 160 cals
5g toasted pine nuts: 35 cals
Drizzle of balsamic glaze: 30 cals
Total: 431 cals

Tasted amazing (and would be a really good portable option for a work lunch etc. just keep the dressing separate) however, it was so blooming' filling I left about a quarter as I really couldn't stuff myself anymore (seemingly one of the wonders of this WoE, I actually get full!) so likely to have come in around 300/350 cals for me and I'll use the leftovers in an omelette for supper tonight.

Lunch was Phó soup with beef, veggies but no noodles. 300 cals.
Dinner was a smoked mackerel salad: one smoked mackerel fillet, one large beetroot, half a medium avocado and lots of baby leaf lettuce. Dressing made from a teaspoon of horseradish, tablespoon light mayo and a tablespoon cider vinegar. 531 cals and really filling.

These burgers were really delicious, taken from Jamie Oliver's America book

750g pack of mince (95% fat free)
30g Parmesan grated
3 ryvita (he uses cream crackers but I wanted the higher fibre) blitzed in the food processer
An egg
Salt and pepper.
He uses an onion too, sautéed in a pan first, but I left it out.

Mush it all together with your hands like you're kneading dough. I weighed each burger out to 60g and got 14 decent sized ones. Shape into burger shapes and chill for 1 hour. I fried mine in a non stick pan with no oil.

They take about 3-4 minutes each side, once one side is done add your bacon rashers to the pan and add some cheese to the burger (I went for Stilton)

Bloomin' lovely. 94cals each, 1.5g carbs. You can amend the quantities accordingly to your family size (this did our family of 5 with some spares)

bear those burgers sound amazing! I will try them when I have family over in the Easter holidays.

Cauliflower and broccoli soup in a pressure cooker - easy to do on hob too.

10g garlic, 50g onion, 700g cauliflower, 350g broccoli, 90g leeks, 1 stock cube, 800ml water, seasoning. All in pressure cooker for about five minutes. Take half the veg out and blend. Put the blended veg back in, add about 100g cream cheese and 60 g cheddar. Warm through.

I’ve tried it with seedy mustard, with chilli, with lots of black pepper - all good.

Make sure you include the stalks of the veg as they taste like potato in the finished soup.

I had about five big servings from this, about 220cals and 12g carbs in each. Freezes well.

Chicken casserole

Chicken portions
Spring onions
Chicken stock
Mushrooms (lots)
Garlic
Cream
Lemon
Parsley

Put chicken into a dish and into the oven to start cooking. Sauté spring onions, and garlic in some butter, add mushrooms. Add stock, lemon, then cream and simmer a bit to reduce, then pour over the chicken thighs and cook until it's all bubbly and crispy. Add parsley right at the end.

Yummy!

Really easy breakfast. Two Heck chicken sausages, half a lupin flour tortilla with two fried eggs, half a tin of tomatoes with mushrooms, courgette, cumin and mustard seeds, other spices, fresh coriander. 340 cals, 12g carbs. Tasted amazing and so filling!

I've just made The BSD recipe book's cauliflower cheese recipe. It's the first thing I've made from the book and I can't say I'm impressed. The cauliflower didn't cook properly and the cheese sauce split when I tried to brown it (though it did taste nice). I think if you steamed the cauliflower first and thoroughly dried it, it might then work in a 160c oven but still wouldn't brown. Blow torch might work to brown it super quick without splitting the sauce?

Reading with huge interest and getting ready to jump in

@Maccalenny that breakfast looks divine, it's making me hungry.
I had salmon lettuce 'cups' for lunch today which were both tasty and filling:
1/2 pack of M&S hot smoked salmon flakes
1/2 avocado
1 tbsp Greek yoghurt
Squeeze of lemon
Salt & pepper
Little gem lettuce leaves

Mix all the ingredients except lettuce. Spoon into the lettuce leaves. I scattered diced tomato on top but frankly though tasty, this just made it difficult to eat!

Placemarking as stumbled on the main Fast800 thread earlier today and have decided to give it a go.

Have currently got a full kitchen and a few events coming up so plan to start in earnest May bank holiday weekend.

I'm.the meantime I've ordered the book and am going to meal plan like a demon and try and get in the habit of not eating between 7pm and 9am as I think this will work well for me going forward.

Lunch today: Warm Med veg grain salad
1 aubergine
1 courgette
8 sundried tomato halves
Half a block of halloumi
1 pouch bulgur, quinoa and whole grain rice (Aldi) or 200g cooked pearl barley
2 tablespoons extra virgin olive oil
Salt and pepper

Serves 4 and comes in at 289 calories per serving

Chunky chop, then fry, the aubergine and courgette with a spritz of olive oil. Add diced halloumi and continue to cook til golden. Heat the grains (I prefer the chewier texture of pearl barley in this dish but the speed of the grain pouch can make this a supper speedy supper). Chop the sundried tomatoes into bite sized pieces. Mix all ingredients with olive oil and salt and pepper, serve warm.

www.bbcgoodfood.com/recipes/squash-mustard-gruyere-gratin

This was absolutely to die for. I made it with cheddar sauce from a packet instead of double cream, with 30g each of Parmesan, gruyere and cheddar on the top.

I’m probably wayyyyy late to the party, but not e just discovered Jamie Oliver’s Lovely Lentils pouched. They are sooooo delicious, about 250 cals, had it for lunch with 100 g of goats cheese and some salad. Yes dear that anytime, diet or not.
It’s great to know I can get vegetarian fast food easily.

They’re on sp offer you m Sainsbury’s now.

Ohyes I've seen the Jamie ones too and thought they look nice. Really simple meal- cut a big pepper in half, roast in the oven, then fill with the lentils and top with cheese. Really tasty! I use the merchant gourmet puy French ones. Just be mindful to check the labels as some of these 'super grains' type pouches have rice in as well that's not mentioned on the front!

Link to our latest BSD thread

Blood sugar diet and Fast800 thread 15 www.mumsnet.com/Talk/fasting_diet/3593022-blood-sugar-diet-and-fast800-thread-15

Nice breakfast to ge tme back in the swing, based on the brunch on p41 of the BSD recipe book:

Half a tin of sardines (100cal)
Largish 1/4 of avocado (I weighed it as 45g, so 90 cals)
Squeeze of lime juice and a dash of hot sauce.

BreAd question...

I love a slice of bread or a roll with soup in the evening. I also find a tiny bit of carb helps me sleep. I’m just wondering if there is any acceptable bread on bad. I think the book recommended rye but some of the rye bread seems quite processed.

Any recommendations what to have with soup?

Thank you!

Hello fellow fasters,
Look like my only option post beach tonight get will be a piece of chip shop cod , with the batter removed. I’m looking for a calorie count on a large piece.
Can’t Find a weight anywhere on line to estimate, but I think the fish will sort of poach inside the batter, and absorb no more than a tabl spoon of oil.

Anyone give me an estimate of calories.

Thanks x

Ohyesiam - my fitnesspal says 189 kcal for 1 cod fillet with batter removed

Now why didn’t MFP say anything sensible like that when I asked it?
Thanks feeling

This week's menus:

BSD recipe book ones are marked *, and I made a big salad at the start of the week with quinoa, sauteed cabbage, chickpeas and green olives in a lemon dressing.

Mon: B 1/4 avocado, 1/2 tin sardines L Chickpea flatbread and salsa D: red pepper anchovy and salad. S wholegrain pop Slim, flat white, oatcake, posh tonic water

Tues: B Egg mushroom scramble L Salad, miso soup, 2 rye crackers w soft cheese D: brocoli and pancetta gratin* S almonds and raspberries, oatcake and marmite

Wed: B yoghurt w raspberries and flaxseed L: brocolli pancetta gratin D: Japanese omelette* S Bovril and a rye cracker

Thurs: B chickpea flatbread w soft cheese avo and hot sauce L: Quinoa salad D: seafood and brocoli simmered in V8 juice S rice cake and marmite

Fri:B V8, egg w chorizo and olives L: quinoa salad D: pork aubergine pak choi. (at 500 cals it's not great, but DH requested it)

Sat: B: Slim w avo and marmite peanut butter (pre parkrun) L: seafood chowder D: seafood and slim noodles

Sun: B chorizo fritatta muffin L: 1/2 tin sardines w 1 tbsp sour cream made into a pate, 1 slim pop D: Jamie's 5 ingredient pancetta wrapped cod w lentils and spinach. S courgette crisps

Thoughts: I need to cut out the snacks.

Cauliflower bisque (adapted from a recipe in Eat Right Not Less, an Atkins style book)

Half a cauliflower, chopped into florets, use the leaves and stalk as well.
Simmer in chicken or vegetable stock, and add a tsp of nutmeg.
Leave to cool before liquidising.
Serve garnished with eg chopped red pepper, a drizzle of truffle oil, herbs, crispy parma ham.

This makes 4-6 portions depending on serving size. Around 100 cals per bowl before toppings.

A week's worth of evening meals, approx calories:

Mon: Ratatouille w parmesan crisps (200)
Tues: grilled trout and mixed saute greens (250)
Wed: Cauliflower bisque (200)
Thurs: Jamie's 5 ingredient lemon sole w courgette and artichoke (300)
Fri: Pancetta wrapped cod w lentils and spinach (Jamie 5) (350)
Sat: Hairy Dieters minestrone soup (150)
Sun: Hairy Dieters cod and prawn gratin (290)