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.

@melaniecheeks I’m wondering what else went into your ‘halloumi, brocolli, mushroom stirfry (gorgeous!)’ back in Feb please? Also you mention ‘sammitch’ a few times and I’m wondering if this is something interesting or spellcheck going crazy over a sandwich?

What do you ladies have with your soups please? I’m so used to soup and a sandwich that soup alone just feels a bit meh.
There’s some great recipes here and I’m writing them inside the BSD book for future reference!

Yes January is going to be back on the BSD train, so I’ll be adding more recipes and meal plans.

Sammitch is just a jokey way of saying sandwich, a bit like sossidge on the Rate My Plate sites.

I reckon if I come up with at least 14 meal ideas, I'll be able to rotate those and make changes so it doesn't get boring. I don't eat meat, but I do love fish, and I'll happily eat eggs avery day.

The page numbers refer to the BSD recipe book. Here's my list so far:

Parmesan scallops and brocoli (Atkins book p 242)
portobello pizzas
hot and sour soup
Vietnamese pho (p 65)
mackerel and mushroom fritatta (p 132)
Spring greens shakshouka
lentil or anchovy stuffed peppers (p 80)
shellfish cioppino (Atkins p 262)
mushroom stroganoff
veggie tagine
french onion soup with parmesan crisps
lentil and spinach dahl (p 81)
Stir fry, prawn or tofu
Salmon w cirspy seed topping
steamed sea bass and green beans
cauli rice paella
haloumi kebabs (p 58)
Japanese omelette (p 55)
Cauliflower bisque.

Just done a stock-up shop at Sainsburys and bought:

FISH
Salmon fillets
peppered mackerel
tinned sardines

CHEESE
Halloumi
Feta
Mini Babybels

FRUIT AND VEG
spinach
brocoli
green beans
mushrooms
courgette
spring onions
lemon and limes
V8 juice

STORE CUPBOARD
miso soup
olives
jalapenos
naked noodles
tofu

Vietnamese pho recipe, with calories from MyFitness Pal:

1 tsp rapeseed oil 40
Half can of mixed stir fry veg 30
100g tofu 90
1 tbsp mirin 25
1 tbsp fish sauce 10
2 tbsp lime juice 17
2 spring onions 5
pickled sushi ginger 30
1 sheet nori 5
vegetable stock 15
slim noodles 10
Total 265. Could be 2 portions, but I ate the lot.

Sweat the white part of the chopped spring onion in the oil, add some chilli (i use the jarred stuff, a little goes a long way. )

Stir in half a can of stir fry veg -beanprouts bamboo shoots onion and carrot in this one from Asda. At around 20-30 cals for the whole tin, great store cupboard standby! I'll use the other half in a stir fry tomorrow.

Add vegetable stock, mirin and fish sauce (or veggie alternative). Squeeze in half a lime.
Add half a sachet of knojac noodles, well rinsed.
Add 100g of cubed tofu (substitute with prawns, chicken, or thinly sliced beef)
Simmer together so all the flavours mingle.
Tear iin a sheet of nori seaweed.
Serve topped with the chopped green part of the spronions, and a couple of wafers of sushi ginger.

Really filling - I might experiment without using oil.

@SegregateMumBev - I’m so delighted you’ve posted a pho recipe as the BSD one says you need ‘pho’ and I’ve no clue what that is and neither did the guys at Tesco or Sainsbury! Looks delish and looking forward to giving that a go.... I even think my kids would like it if it’s chicken rather than tofu.

Thanks to @Maccalenny and her crustless cottage cheese quiche recipe I’ve made these today. Tweaked slightly as had loads of mushrooms requiring eating...
Dry fried 300g mushrooms & 200g red pepper (one big one)
Added to 6 eggs whisked with 300g fat free cottage cheese, sprinkling of mixed herbs,
Poured into 2 dishes with 100g goats cheese sliced on the top.
Baked at 180’c for 40 mins.
Smells amazing!! Now in fridge ready for lunch tomorrow.
According to MFP it’s around 560cals per dish - a half would be a decent sized portion with salad/veg on the side.

We all had the chicken & lentil thing today from the big BSD recipe book made from breast not thighs and it was incredibly flavoursome!

Week 1 dinners were:

Monday: cauliflower bisque
Tuesday: miso salmon w green veg
Wednesday:tofu pho
Thursday: tofu stir fry
Friday: peppers stuffed with Jamie lentil pouch
Saturday: roast med veg w halloumi
Sunday: ratatouille with a slim pop and a few feta cubes

@SegregateMumBev what’s a ‘slim pop’ please with your ratouille?
@fluffyearmuffs here’s the recipe thread! I’ll post some faves later but there’s quite a lot of good ideas on here!

Here's the slim pops

Not sure if they are an Irish thing!

Ahh thank you. Never heard of them.

@CaptainBrickbeard I’m going to make the chicken & mushroom ‘pie’ from the BSD recipe book. It only uses 2 cabbage leaves so I wondered if you’d made the Indian spiced greens or the cabbage & peppered mackarel and if so if you’d recommend either - cabbage isn’t something I generally use.

Kimlek I had the mackerel and cabbage - I really like cabbage though!

I’m going for the mackerel - I like cabbage but not sure I’d get it passed the 3 kids and DH! 🤣 But it’s for my lunches!

I made the Skinny Aubergine Lasagne from BSD book tonight, which was incredibly tasty but a bit runny. DH and kids had there’s with a jacket potato and all enjoyed it! Be nice with some minced beef in too!
@fluffyearmuffs - my fave recipes from the BSD book...

• Beef stir fry with asparagus & green beans
• courgetti puttanesca
• courgetti carbonara
• moroccan spiced chickpea salad (great with BBQ)
• spicy stuffed peppers (make these a LOT)
• easy bolognese (make this a LOT)
• lamb Tagine (and this a lot)

-Spanish chicken with chorizo & beans -skinny cottage pie

• creamy fish bake
• lazy chicken and spicy lentils

-rainbow salad Flicking through the book I see that I’ve actually not tried a lot of the recipes!

I'm going to go and soak in the bath for an hour with the recipe book as a distraction (day 4 and hungry in the evenings!). I need to find something with courgette, green beans and Brussel sprouts to make use of the stuff in the fridge. And spinach. So much spinach....

I’m place marking so I can read all of this later on...some brilliant ideas, thank you 😊

Week 2:

Mon Creamed spinach w poached egg
Tue Creamed spinach w parmesan
Wed Thai fish cake (book) w cabbage
Thur Sea bass, ratatouille and mashed roots
Fri mackerel and cabbage (book)
Sat aubergine wrapped halloumi and tomato salad
Sun veggie sausages and veg tagine

Just made my variation on hot and sour soup for lunches at work - while the mushroom soup for the book was nice the quantities was quite small. I feel happier with a larger bowl of veggies - I know it's in my head but I feel fuller if I've had more than a mug of blended soup!

I made the Thai chicken from the BSD book last night and it was delicious- I put in waaaay more ginger and Thai paste than the recipe plus threw in chopped broccoli stalks (had a few & already have soups). Mushroom rice was rubbish but I always struggle with that! Kids quinoa & DH had rice 🙄. They all loved it.
Bev sea bass with ratatouille & root mash sounds delish! I’ll be copying that!

Week 3:

Mon:Mushroom stroganoff
Tue: feta fritatta
Wed: Mackerel and cabbage
Thurs: veggie sausage, mashed roots, mushroom gravy
Fri: salmon tacos
sat: feta salad
Sun: veg tagine

I've been lurking, and got some good ideas for low cal meals. Thank you!

I Hope it is OK if I share my lunch creation that I was very happy with it?

Let's call it Spanich chickpea salad (makes 2 portions, 370 calories each):

350g cooked chickpeas
58g of chorizo
small onion
3 large tomatoes
leafs to taste (spinach, rocket, chervil), as much as you like
thyme sprigs

In a frying pan, place the chorizo cut in quite small cubes. As they start releasing fat, add the onions (also cut in small cubes) and sprigs of thyme (if you have tem). That way you don't need to add any oil to the pan. Cook them until onion soft, and chorizo crispy (about 10 minutes in medium to high heat). Turn off the stove, toss in chickpea (I don't cook any longer because I like eating at roomish temperature).
Cut tomato in cubes, wash your leaves and tear them. Mix with chickpea, etc. Add salt and pepper to taste.

Halloumi kebabs