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Giverny and Rory pretending to help!<br />
Welcome!<br />
Here's our first ever cookbook - a selection of 12 delicious Canapes,<br />
Sides and Naughty Dishes for the <strong>winter</strong>. Enjoy!<br />
Christmas Canapés<br />
1. Courgette Chips w/ Smoked Paprika<br />
2. Zingy Chicken Kebabs<br />
3. Pigs in Blankets<br />
Christmas Sides<br />
1. Carrot and Celeriac Mash<br />
2. Roasted Winter Vegetables<br />
3. Disguised Sprouts<br />
Christmas Naughties<br />
1. Low Carb Mince Meat<br />
2. Low Carb Short Crust Pastry<br />
3. Cranberry and Apple Muffins<br />
4. Christmas in a Cupcake<br />
5. Gingerbread Christmas trees<br />
6. Whitbyjet’s German Christmas<br />
Beth and I spent several days<br />
cooking (with Giverny, Ben and<br />
Rory helping by making sure<br />
they tasted great).<br />
They were so good, there was<br />
nothing left to bring back to the<br />
Diabetes.co.uk Team, so we’re<br />
sure you’ll find them delicious!<br />
Get cooking!<br />
Charlotte + Beth<br />
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1 medium courgette<br />
½ tsp salt<br />
1 tbsp olive oil<br />
1 tsp smoked paprika<br />
¼ tsp ground pepper<br />
Preparation Method<br />
Slice the courgette crosswise into ¼ inch thick slices using a slicer or a<br />
sharp knife. Place the courgette in layers into a colander or sieve,<br />
sprinkling with a little salt with each layer. Let the courgette slices drain<br />
for one hour.<br />
Preheat oven to 130°C (Gas Mark 1) and line a baking sheet with<br />
parchment paper. Brush parchment with 1 tsp of oil.<br />
Pat courgette slices dry with a paper towel and place on prepared<br />
baking sheet.<br />
Brush tops with remaining oil and sprinkle with paprika and ground<br />
pepper. Bake in the oven for 45 minutes, then turn off and leave inside<br />
the oven until crispy for a further 15 minutes.<br />
Amount per serving<br />
Calories: 74 · Total fat: 7.05g · Sat fat: 1g · Carbohydrate: 18.6g · Protein: 0.6g · Fibre: 1.25g<br />
3
½ tsp cumin<br />
Pinch of salt<br />
1 crushed clove of garlic<br />
½ tsp ground coriander<br />
¼ tsp paprika<br />
Juice and zest of one lime<br />
Bunch of fresh coriander finely chopped<br />
To make the perfect dipping<br />
sauce for these kebabs, you can<br />
use:<br />
1 tbsp soy sauce<br />
1 tbsp toasted sesame oil<br />
Juice from ½ lime<br />
Preparation Method<br />
Add the chopped coriander and cover with lemon juice. Mix in to ensure<br />
all the chicken breast has been covered.<br />
Cover the bowl with cling film and place in the fridge over night, if this is<br />
not possible let the chicken marinade for at least 30 minutes.<br />
Soak kebab sticks in water for at least half an hour before the kebabs<br />
are to be cooked. Spread the marinated chicken evenly between the four<br />
kebab sticks.<br />
Cook on a griddle pan approximately 3 minutes each side of the kebab<br />
on a medium heat.<br />
Amount per kebab<br />
Calories: 104 · Total fat: 5.05g · Sat fat: 0.8g · Carbohydrate: 1.0g · Protein: 13.5g · Sodium: 225mg<br />
4
12 premium pork chipolatas<br />
6 rashes of unsmoked bacon<br />
5g fresh sage or rosemary<br />
The favourites of so many<br />
children - make sure you make<br />
double if the adults want any!<br />
Preparation Method<br />
Preheat the oven to 190°C (Gas Mark 5).<br />
To avoid burning the cocktail sticks, soak 12 wooden kebab sticks in<br />
water for 30 minutes.<br />
Thread each of the chipolatas lengthways through the centre of a kebab<br />
stick. Cut each rasher of bacon then with your fingers try to lengthen<br />
without breaking each length of bacon to flatten and stretch being<br />
careful not to break it.<br />
Place a sage leaf or sprig of rosemary on the side of the chipolata, then<br />
wrap the bacon in a spiral around the length of the sausage.<br />
Roast in the oven for 25-30 minutes, turning after 15 minutes so that the<br />
sausage gets completely cooked through.<br />
Amount per serving<br />
Calories: 44 · Total fat: 2.7g · Sat fat: 1g · Carbohydrate: 0.2g · Protein: 4.7g · Fibre: 0.1g<br />
5
155g celeriac diced<br />
140g carrots<br />
5g butter<br />
Salt and pepper to taste<br />
Preparation Method<br />
Dice the carrots and celeriac.<br />
This recipe is a great one to do<br />
with the children and with tasty<br />
British apples. The recipe uses<br />
seasonal ingredients that are in<br />
season at this time of the year.<br />
You can substitute the flour to<br />
almond flour or flax seed meal<br />
for added omega 3 benefits.<br />
Boil the carrot and celeriac cubes in salted water for 25 minutes.<br />
Strain the vegetables and mash.<br />
Add the butter and seasoning to taste.<br />
Amount per serving<br />
Calories: 66 · Total fat: 2.25g · Sat fat: 1.3g · Carbohydrate: 10.5g · Protein: 1.3g · Fibre: 3.2g<br />
6
1 leek<br />
70g carrots,<br />
75g diced celeriac<br />
1 red onion<br />
80g swede<br />
2 cloves of crushed garlic<br />
3tbsp olive oil and a sprig of rosemary<br />
Salt and pepper to taste<br />
Preparation Method<br />
Chop all of the vegetables into similarly sized chunks and place in a<br />
large roasting tin cover with the crushed garlic.<br />
Add the sprigs of rosemary.<br />
Cover with the olive oil and seasoning.<br />
Roast in the oven on 180°C (Gas Mark 4) for approximately 45 minutes.<br />
Amount per serving<br />
Calories: 125 · Total fat: 11.6g · Sat fat: 3.6g · Carbohydrate: 5.59g · Protein 4.2g<br />
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2 tbsp olive oil<br />
400g Brussel sprouts finely chopped<br />
2 rashes of bacon chopped into finger<br />
width pieces<br />
2 cloves of garlic<br />
Salt and freshly ground black pepper<br />
Preparation Method<br />
Heat the oil in a frying pan or wok.<br />
There are so many Christmassy<br />
spices to choose from, including<br />
cinnamon, nutmeg, cloves,<br />
ginger, star anise, cardamom,<br />
the list goes on...<br />
Ginger can help with glycemic<br />
control. Read more at: http://<br />
bit.ly/T9VAmy<br />
Add the bacon and cook until it has crisped up.<br />
Turn the heat down and add in the garlic.<br />
Add the shredded sprouts to the pan and stir fry for approximately 3<br />
minutes.<br />
Season with the salt and ground black pepper and serve.<br />
Amount per serving<br />
Calories: 120 · Total fat: 8.7g · Sat fat: 1.2g · Carbohydrate: 9.6g · Protein: 4.9g · Fibre: 4.35g<br />
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220g cooking apples<br />
150g stewed rhubarb<br />
45g sultanas<br />
45g currants<br />
50g melted butter<br />
Finely grated zest of 1 orange<br />
Finely grated zest of 1 lemon<br />
½ tsp mixed spice<br />
¼ tsp nutmeg<br />
¼ tsp ground cloves<br />
2 tsp granulated sweetener<br />
1 tbsp molasses<br />
Preparation Method<br />
Peel and chop apples, microwave until soft, mix together with all the rest<br />
of the ingredients, spoon into a jar.<br />
Cover with cling film and leave in the<br />
fridge overnight before making into<br />
mince pies.<br />
You can also add more dried fruit, but<br />
bear in mind that this would increase the<br />
Combine with the Low Carb<br />
Short Crust Pastry recipe on the<br />
next page to make delicious<br />
mince pies!<br />
carb content, as it is the rhubarb works really well in this recipe!<br />
Amount per serving<br />
Please see next page for minced pie nutritional information<br />
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1 cup of almond flour<br />
20g of chilled butter, cubed<br />
Pinch of salt<br />
1 tbsp of chilled water<br />
1 tbsp of sweetener<br />
You can get really creative here<br />
and cut the pastry in to a star<br />
shape to make it extra<br />
Christmassy!<br />
Preparation Method<br />
Combine together the almond flour, salt and sweetener in a mixing bowl.<br />
Cut in butter and rub butter into almond flour incorporating air as you<br />
go, gradually add water until it comes away from the bowl and forms a<br />
ball without being too sticky.<br />
Dust it with a little baking powder and keep it in the fridge for about 30<br />
minutes.<br />
Rather than rolling out the dough, cut off pieces and press into the mince<br />
pie tins.<br />
Fill each of the pastry cups with the mince meat, bake in the oven at<br />
180°C, top with a pastry lid.<br />
Amount per serving (per minced pie)<br />
Calories: 187 · Total fat: 14.1g · Sat fat: 5.8g · Carbohydrate: 12.31g · Protein: 3.23g · Fibre: 2.28g<br />
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1 cup 375g of self raising flour<br />
10g sweetener<br />
1tsp ground cinnamon<br />
125ml semi-skimmed milk<br />
2 large beaten eggs<br />
100g soft butter<br />
1 eating apple peeled, cored and cut<br />
into small pieces<br />
Large handful of cranberries<br />
The recipe uses seasonal<br />
ingredients. You can substitute<br />
the flour to almond flour or flax<br />
seed meal for added omega 3<br />
benefits.<br />
Preparation Method<br />
Pre heat the oven to 200°C (Gas Mark 6). Put out 12 muffin cases on a<br />
baking tray.<br />
In a large mixing bowl, sift the flour, caster sugar and cinnamon<br />
together. Make a hole in the middle of the dry ingredients and add the<br />
combined beaten eggs, milk and butter. Slowly mix.<br />
Fold in the chopped apple to the mixture and place in muffin cases. Add<br />
a few cranberries on top and cook in the oven for 25 minutes. Leave on<br />
a cooling rack before enjoying!<br />
Amount per serving<br />
Calories: 174 · Total fat: 6.7g · Sat fat: 2.8g · Carbohydrate: 23.4g · Protein: 4g · Fibre: 1.3g<br />
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3 eggs<br />
125 g of almond flour<br />
1 Splenda or preferred sweetener<br />
1 teaspoon ground cinnamon<br />
½ tsp ground cloves<br />
½ tsp ground ginger<br />
1 tsp baking powder<br />
75 g of butter<br />
DollyRocker40 on the Diabetes<br />
Forum says that you might want<br />
to adjust the amount of spices to<br />
suit your taste. She used ½ tsp<br />
but the original recipe states<br />
1tsp. Same goes for sweetener.<br />
Preparation Method<br />
Whisk the eggs, mix together with all the dry ingredients, make sure<br />
there are no lumps.<br />
Add melted butter and mix in.<br />
Fill into muffin cases and bake at 175°C (Gas Mark 3) for 10 to 12<br />
minutes.<br />
Amount per serving<br />
Calories: 125 · Total fat: 11.6g · Sat fat: 3.6g · Carbohydrate: 5.59g · Protein: 4.2g<br />
12
120 butter - melted<br />
3 eggs<br />
200 g ground almonds<br />
4 ½ tbsp protein powder<br />
2 tbsp cocoa powder<br />
3 drops vanilla extract (or pinch of dried vanilla powder)<br />
1 tsp sodium bicarbonate<br />
3 tsp spices - ground ginger, all spice and cinnamon<br />
4 tbsp of liquid sweetener (1 dissolved sweetener tab in a little bit of<br />
water)<br />
Preparation Method<br />
Mix the eggs until foamy, add the melted butter, then the rest of the<br />
ingredients, to create a firm dough.<br />
Cover with cling film and place in fridge for 2 hours.<br />
Now shape into cookies or in this case Christmas Trees! Bake at 175°C<br />
(Gas Mark 4) for 20 to 25 minutes.<br />
Amount per serving<br />
Calories: 234 · Total fat: 17.4g · Sat fat: 10.5g · Carbohydrate: 13.25g · Protein: 11.5g · Fibre: 4.75g<br />
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1 litre of boiling water<br />
8 teabags, use fruity blends<br />
Juice and rind of 1 orange<br />
Juice and rind of 2 clementines<br />
Sweetener of your choice<br />
Cinnamon bark<br />
Punch spice mixture<br />
3 cloves<br />
½ tsp cardamom pods<br />
5 to 7 allspice kernels<br />
1 star anise<br />
Preparation Method<br />
Crush all of the spices together roughly using a pestle and mortar, then<br />
fill into a tea infusion egg.<br />
Place all ingredients into a big pot and let it seep for a good 10 minutes.<br />
Amount per serving<br />
Calories: 10.3 · Carbohydrate: 6.7g<br />
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