News, Culture & Society

How to cure Type 2 diabetes: three-step plan with recipes


Buying or leasing a car in the UK? Check MOT of car before you do.

Diabetes has reached pandemic proportions worldwide, with type 2 (the most common form) affecting an estimated 450 million people, and as many again estimated to be at high risk of the disease. 

Although there are sophisticated drug regimes to help you manage your errant blood sugar levels, there’s no getting away from the fact that in the vast majority of cases the condition gets progressively worse, ultimately ruining your health and shortening your life.

But, in the last eight years, my team of researchers has discovered that type 2 diabetes can be permanently reversed, and do you want to know how? It’s as simple as 1,2,3!

The answer is based on a brilliant three-stage process, which – as proven in hundreds of cases – can put your diabetes into remission, getting you off the drugs, free from side-effects and the life-limiting consequences of the disease.

And better still? It could keep you diabetes free for life.

Professor Roy Taylor’s team of researchers has discovered that type 2 diabetes can be permanently reversed, and do you want to know how? It’s as simple as 1,2,3! Stock image

This is a simple programme with clearly defined stages: first, you need to lose weight rapidly (around 15kg or two-and-a-half stone); second, you slowly return to ordinary eating step by step; and third, you learn to eat healthily to keep your weight stable long term.

I’ve been at the forefront of the latest scientific thinking about diabetes for the last 30 years and my focus has always been on trying to pinpoint the cause. 

It was only when we organised detailed studies of people with type 2 diabetes, encouraging them to lose a specified amount of weight rapidly, that we discovered this single move could be enough to reverse the chemical reactions that had caused the diabetes in the first place. 

1, 2, 3 IN A NUTSHELL

Stage 1 

 Switch to an 8 to 12-week programme of shakes and soups totalling 600 calories a day (plus one helping of low-starch vegetables at around 100 calories) to trigger the fat loss your body needs to put type 2 diabetes into remission.

Stage 2 

Reintroduce ordinary foods, one meal at a time (400-500 calories for dinner, 400 calories for lunch), once you have lost 15kg (2st 5lb) or reached your target weight until the liquid meals are stopped.

Stage 3  

Eat smaller portions of healthy food (three-quarters of your former intake) to maintain the weight loss.

We then planned a large trial along with professor of human nutrition Mike Lean. Amazingly, we were able to prove that as long as the weight stays off, the diabetes keeps away.

It was my work that inspired Dr Michael Mosley to try to reverse his own diabetes (successfully), as you will read in tomorrow’s Mail on Sunday. 

This has been an absolute revelation to thousands of people who have taken part in our studies, or been inspired by the results to follow the plan themselves. 

Thousands now no longer have to check their blood sugar levels multiple times a day, take handfuls of drugs or regular injections, and suffer the indignity and inconvenience of regular hospital checks to make sure they’re not losing their sight or the feeling in their feet.

Now I’ve written a book, which for the first time explains the science behind why type 2 diabetes happens, but, significantly, it explains how the 1,2,3 approach can effectively stop it in its tracks.

On the following pages, you’ll find an exclusive collection of delicious and highly nutritious recipes which will take you through the three stages of my plan. 

There are more meal ideas for each of the three stages in tomorrow’s Mail on Sunday and in special four-page pullouts in the Daily Mail every day next week.

THE EASY WAY TO LOSE WEIGHT FAST

Professor Roy Taylor unveils his 3-stage plan to help you beat type 2 diabetes

Professor Roy Taylor unveils his 3-stage plan to help you beat type 2 diabetes

For the first key stage of the plan, which should last eight-12 weeks, we recommend swapping breakfast, lunch and dinner for three calorie-counted nutritionally complete shakes and soups (which total 600 calories) and enjoying a small plate of salad or vegetables or a fresh vegetable soup (around 100 calories) to ensure you get enough fibre and the crunchy satisfaction of real food. 

There are a number of different shop-bought meal-replacement shakes and soups available (see recommendations over the page and in Monday’s paper) but if you’d like to ring the changes occasionally there are some delicious and nutritious home-made shake recipes over the page.

Using meal replacements in this initial phase makes dieting easy – no measurements to worry about, no meal planning, just controlled, rapid weight loss. In fact, the main reason why this plan is so successful is because of the rapid weight loss it promises. 

Yes there are other diet plans that will also work, but several high-quality studies have shown that if you’ve got type 2 diabetes, going on an intensive rapid weight loss diet for a period is not only effective but extraordinarily motivating.

In your first week on the plan you are likely to lose 3.5kg (half a stone) in weight and this fact alone will make a profound difference to how you feel. Just try getting up out of a chair or walking up a flight of stairs while carrying 3.5kg, then do the same without. Within just a few days, moving around will suddenly feel much easier and this works to reinforce your motivation.

LET’S GET STARTED

1. Recognise the problem. If you suspect you might have diabetes or pre-diabetes (elevated blood sugar levels), ask your GP or pharmacist for a quick blood test (ideally done in the morning before eating breakfast). If you’ve already been diagnosed with type 2 diabetes then it is important to accept that, whatever your weight right now, you have the disease because you have become too heavy for your body.

2. Pick your target weight (usually 15kg or 2st 5lb less than your current weight) and write it down – this is what you are aiming for, and fast!

3. Accept that you are going to have to decrease your food intake for 2-3 months. Get out your diary, check your social commitments and work out when might be a good time to start.

4. Discuss your intentions with family and friends – support is one of the secrets of success.

5. Decide that you really do want to do this.

6. Prepare for action – clear your cupboards of junk food and stock up on replacement meals and vegetables (see the shopping list opposite).

7. Turn to the following pages and pick the delicious vegetable recipes that will keep you going through Stage 1, and the healthy meals you can enjoy in Stage 2 and Stage 3.

You will inevitably feel hungry for the first 36 hours of stage one, but all our studies show the hunger fades away after that. 

Compared with the miserable and often ineffective rigmarole of long-term dieting, losing substantial amounts of weight rapidly like this is so much easier.

YOU DON’T HAVE TO GET SKINNY TO SUCCEED

The great news is you don’t have to lose half your body weight or slim down into skinny jeans. 

In fact, our trials have shown, you probably don’t even have to drop into a ‘healthy’ weight category to reverse your diabetes. 

That’s because everyone has a ‘personal fat threshold’ (which I will explain in more detail in next week’s Daily Mail) and if you’ve got type 2 diabetes, our research has found, it’s because you weigh too much for your body.

As long as you lose enough weight to take you below your own personal fat threshold, then your body can start to reverse the processes which led to you getting type 2 diabetes in the first place. 

And if you keep your weight below that threshold, your diabetes shouldn’t return. Certainly, in our studies the group that reversed their diabetes did not need to become slim to do so. In fact, roughly half of the group were still technically ‘obese’ at the time when their diabetes disappeared.

We found that 15kg (about 2st 5lb) is the magic number in terms of how much weight to lose to trigger diabetes reversal. However, if you are not particularly overweight in the first place, 15kg might be too much, so we suggest aiming to lose 15 per cent of your body weight instead.

THE TRICKY RETURN TO REAL FOOD

Our many trials found it can be tough to adjust to normal eating once you’ve reached your target weight after weeks of enjoying the simplicity of a liquid diet. The choice can seem overwhelming. 

ENJOY A GLASS OF WINE? 

Alcohol contains almost as much energy as fat (7cals per gram, compared with 9cals in each gram of fat). 

Once it has been processed by the liver, alcohol is simply burned – or stored – as fat. 

So most people find it easier to cut out all alcohol during Stage 1, the rapid weight-loss phase –although one of our most successful research participants insisted on having one glass of red wine every Friday. 

Provided you lose about 3.5kg (half a stone) in the first week and about 1.5kg (3.5lb) each week after that, a glass of wine (but not beer) a week might just be fine. 

So that’s why we have devised a clearly directed, stepped approach for stage two of the plan, whereby you are encouraged to introduce first one meal of normal food (usually the evening meal) instead of your third soup/shake each day.

That meal could be nothing more complex than starting to add protein (fish, meat or pulses) and a little more carbohydrate to the vegetable recipes you now know and love. 

Protein is the most filling part of the diet, and higher protein intakes are linked with more successful weight maintenance after a liquid low-calorie diet. There is plenty of delicious inspiration on the following pages, in tomorrow’s Mail on Sunday and next week in the Daily Mail.

Then, after approximately two weeks enjoying real food dinners, you should be ready to add either lunch or breakfast into the mix for a further two weeks. 

After that, assuming your weight is still well under control, it is time to drop that remaining shake and return to eating three healthy meals every day.

Stage one is all about getting your weight down fast, stage two focuses on reintroducing ordinary foods meal by meal, and the third stage puts the emphasis on keeping your weight steady long term by eating healthily and keeping portion sizes small. You’ll find mouthwatering recipes for this final stage here on pages 52-55, as well as in the Mail on Sunday and next week’s Daily Mail.

So if you’ve been diagnosed with type 2 diabetes, or if you are concerned that you might be at risk, I urge you to give this plan a try. 

What have you got to lose? Apart from the extra weight? If you had developed a life-threatening disease that could only be cured by an operation, and your doctor said that this would mean stopping all normal activities for two to three months you would not hesitate to accept this advice.

DID YOU KNOW?

If blood sugar levels return to normal, the risk of damage to eyes, nerves, feet, heart, kidneys and brain is the same as for non-diabetic people of similar age and weight.

Given that type 2 diabetes causes plenty of misery and will almost definitely shorten your life, why shouldn’t the same thinking be applied?

Type 2 diabetes is a serious condition that threatens your eyesight, your feet and your heart, not to mention doubling your risk of a stroke at any age. It’s a disease; you’re labelled ‘a diabetic’; your holiday insurance costs twice as much as it used to and you face a lifetime of monitoring and medication.

Following this plan could mean you’re half a stone lighter after seven days and free from diabetes by Easter – surely it’s got to be worth a go? 

Adapted by Louise Atkinson from Life Without Diabetes by Professor Roy Taylor.

SHOPPING LIST 

Plan ahead so you’re not scuppered by hunger pangs and reaching for highcalorie snacks. Buy meal replacement soups and shakes (see a list of options overleaf and in Monday’s Daily Mail) then fill the fridge with salads and low-starch vegetables from the list here, plus herbs and spices to liven things up. If you work away from home, ensure you’ve got reusable boxes for salads and thermal mugs for soups. 

  FRUIT & VEGETABLES 

  • Lettuce & other salad leaves 
  • Broccoli 
  • Cabbage 
  • Kale/cavolo nero 
  • Spinach 
  • Pak choi 
  • Tomatoes (fresh and tinned) 
  • Peppers 
  • Peas 
  • Green beans 
  • Aubergine 
  • Mange tout 
  • Mushrooms 
  • Spring onions 
  • Courgettes 
  • Swede 
  • Carrots 
  • Butternut squash 
  • Radishes 
  • Onions 
  • Cauliflower 
  • Brussels sprouts 
  • Celeriac 
  • Cucumber 
  • Beansprouts 
  • Asparagus
  • Leeks 
  • Fennel

  HERBS & SPICES

  • Basil Lemon/lime juice 
  • Garlic 
  • Curry powder 
  • Chilli powder 
  • Cinnamon 
  • Black pepper 
  • Ginger 
  • Coriander 
  • Soy sauce 
  • Balsamic vinegar 
  • Malt vinegar 
  • Chinese five-spice 
  • Harissa paste 
  • Rosemary 
  • Turmeric 
  • Oregano 
  • Thyme 
  • Cumin 
  • Peri-peri seasoning 
  • Tarragon 
  • Dried chillies 
  • Sage 
  • Parsley 

 

Professor Roy Taylor’s revolutionary three-stage diet plan has been proven to reverse type 2 diabetes. These recipes show how deliciously easy it can be. 

STAGE 1: SHAKES AND FRESH VEG

In the rapid weight-loss phase of the plan, replace your usual three meals a day with commercially available, nutritionally complete shakes or soups. You’ll also add one serving of fresh veg such as one of the delicious home-made soups here, or the mouthwatering dishes overleaf. All are around 100 calories per serving.

Professor Taylor’s plan uses liquid meal replacements (good online brands are Exante, Slim & Save and The New You Plan) in the form of shakes or soups. 

But for a treat, you can occasionally substitute these with one of our homemade shakes below. Our shakes require just the ingredients and a blender, so are quick and easy to prepare. 

Fruit is used to add a burst of colour and natural sweetness, otherwise you can use a sweetener – we’ve used a stevia-based one that comes from a plant source. 

TOP TIPS: If you’re dairy-free you will need to add a scoop of protein powder, as alternatives such as almond milk generally don’t provide adequate protein. 

THE TROPICAL SHAKE

Alcohol may be off limits but you can still experience the blissful holiday feeling by drinking this pina colada-flavoured shake

Alcohol may be off limits but you can still experience the blissful holiday feeling by drinking this pina colada-flavoured shake

Alcohol may be off limits but you can still experience the blissful holiday feeling by drinking this pina colada-flavoured shake. 

Serves 1 

Calories: 300, Protein: 15g, Carbohydrate: 28g 

  • 1 rounded tsp desiccated coconut 
  • 50g fresh pineapple (or 5 tinned pineapple chunks) 
  • ½tsp ground cardamom 200ml skimmed milk
  • 2tbsp skimmed milk powder
  • ½-1tsp stevia sweetener 
  • 1 mint leaf, finely sliced to garnish  

Place a frying pan over a medium heat and add the desiccated coconut in a thin layer across the bottom. Toast the coconut, moving it around the pan with a wooden spatula for about 3 minutes, until it is golden in colour. 

Remove from the heat and leave to cool. Place the pineapple in a bowl and sprinkle the ground cardamom all over. Mix well then add to a frying pan. 

Dry-fry for about 5 minutes, turning over once each side has browned and caramelised. Remove from the heat and leave to cool. 

This step concentrates the pineapple flavour and adds a caramel sweetness, meaning no sweetener is required at this point. 

Place the caramelised pineapple, toasted coconut (reserving a little), milk, milk powder and sweetener into a blender. Whizz for a few seconds. Pour into a glass, and sprinkle with coconut and the mint leaf. 

THE STRAWBERRY CHEESECAKE

Lower in calories than a dessert, with the same flavours. We use full-fat unsweetened yoghurt as the fat in dairy is not linked to heart disease, and small amounts help with the absorption of fat-soluble vitamins

 Lower in calories than a dessert, with the same flavours. We use full-fat unsweetened yoghurt as the fat in dairy is not linked to heart disease, and small amounts help with the absorption of fat-soluble vitamins

Lower in calories than a dessert, with the same flavours. We use full-fat unsweetened yoghurt as the fat in dairy is not linked to heart disease, and small amounts help with the absorption of fat-soluble vitamins.

Serves 1 

Calories: 250, Protein: 20g, Carbohydrate: 27g

  • 80g fresh or frozen strawberries
  • 200ml skimmed milk
  • 50g Greek yoghurt
  • 35g low-fat cream cheese or Quark 
  • 1tsp vanilla extract  

 Strawberry slice and mint leaves, to garnish Blitz all the ingredients until smooth. Top with a strawberry slice and mint leaves.

THAI-STYLE BEANSPROUT AND PAK CHOI SOUP 

Place the lemongrass, chillies and ginger in a large pan with the vegetable stock and bring to the boil. Reduce the heat to a simmer then add the pepper, beansprouts and pak choi or kale

Place the lemongrass, chillies and ginger in a large pan with the vegetable stock and bring to the boil. Reduce the heat to a simmer then add the pepper, beansprouts and pak choi or kale

Serves 4

Prep: 10 mins, Cook: 4 mins 

  • 1 stalk of lemongrass, cut into 3 and bashed to release the flavour
  • 1-2 red chillies, deseeded and finely chopped
  • 1cm root ginger, peeled and thinly sliced
  • 1ltr hot vegetable stock (made with a stock cube or stock pot)
  • 1 red pepper, deseeded and finely sliced
  • 200g beansprouts
  • 2 pak choi, roughly chopped (or 150g curly kale)
  • 2 spring onions, sliced
  • 1-2tbsp light soy sauce
  • Juice of 1 lime
  • Fresh coriander, to garnish

Place the lemongrass, chillies and ginger in a large pan with the vegetable stock and bring to the boil. Reduce the heat to a simmer then add the pepper, beansprouts and pak choi or kale. 

After about 3 minutes, add the spring onions and light soy sauce. Just before you serve the soup, add a squeeze of lime and a few fresh coriander leaves on the top to garnish.  

CHUNKY VEGETABLE SOUP

Add the celery pieces and sliced cabbage, kale or cavolo nero, along with the bay leaf and herbs. Season with a little salt and black pepper

Add the celery pieces and sliced cabbage, kale or cavolo nero, along with the bay leaf and herbs. Season with a little salt and black pepper

Serves 4

Prep: 10 mins, Cook: 30 mins 

  • 1tbsp extra-virgin olive oil
  • 100g leek, cut into 1cm slices
  • 3 large carrots, peeled and cut into 1cm slices
  • 1ltr chicken or vegetable stock (made with a stock cube or stock pot)
  • 4 celery stalks, cut into 1cm pieces
  • 6 leaves of spring cabbage, kale or cavolo nero, sliced
  • 1 bay leaf
  • Dried herbs, such as thyme or mixed herbs
  • Salt and freshly ground black pepper

Heat the oil in a large saucepan. Add the leek and carrots and sauté for 10 minutes, until they start to soften. Pour the stock in the pan. Add the celery pieces and sliced cabbage, kale or cavolo nero, along with the bay leaf and herbs. Season with a little salt and black pepper. 

Bring it to the boil, then reduce the heat and let it simmer for 20 minutes, partly covered with a lid. Add an extra grind of black pepper just before serving and enjoy the juicy chunks of veg. This dish is even tastier when reheated the next day. 

CURRIED BUTTERNUT SQUASH SOUP 

Place a large pan over a medium heat and add the coconut oil. Stir-fry the shallots and garlic for 2 minutes. Add the squash, curry powder, cinnamon and some seasoning to the pan, then mix everything together

Place a large pan over a medium heat and add the coconut oil. Stir-fry the shallots and garlic for 2 minutes. Add the squash, curry powder, cinnamon and some seasoning to the pan, then mix everything together

Serves 4

Prep: 5 mins, Cook: 25 mins   

  • 1tbsp coconut oil
  • 2 shallots, finely diced
  • 2 garlic cloves, minced (or use garlic paste)
  • 1 small butternut squash, peeled and chopped
  • 3tsp curry powder 
  • ¼tsp ground cinnamon
  • Salt and freshly ground black pepper
  • 1ltr vegetable stock (made with a stock cube or stock pot)
  • 4 handfuls of fresh spinach leaves or 4 cubes of frozen spinach

Place a large pan over a medium heat and add the coconut oil. Stir-fry the shallots and garlic for 2 minutes. Add the squash, curry powder, cinnamon and some seasoning to the pan, then mix everything together. 

Place the lid on the pan and cook for 4 minutes, stirring occasionally. Add the vegetable stock and bring to a low boil over a medium heat. Turn the heat down, cover and simmer for 15 minutes, or until the butternut squash is tender (check by inserting a fork). 

Allow the soup to cool slightly, then blend in the pan using a hand blender or in batches in a food processor. Return the soup to the pan and stir the spinach in. 

Cover and let the soup cook over a medium heat until the spinach has wilted, or, if using frozen spinach, until it has defrosted and fully heated through. This soup keeps in the fridge for 3-4 days, or portions can be frozen for up to a month and then microwaved or reheated 

COURGETTE & COCONUT SOUP WITH CORIANDER 

Heat the coconut oil in a large pan over a medium heat. Add the cumin seeds and fry for 1 minute. Stir the onion in and sauté until it turns translucent

Heat the coconut oil in a large pan over a medium heat. Add the cumin seeds and fry for 1 minute. Stir the onion in and sauté until it turns translucent

Serves 2

Prep: 5 mins, Cook: 15 mins, Serves 2 

  • 1tsp coconut oil 
  • 1 level tsp cumin seeds
  • 1 small onion, sliced in rings
  • 300g courgettes, sliced
  • 500ml boiling water
  • 10 peppercorns
  • ½tsp ground cardamom
  • ¼tsp ground cumin
  • A pinch of salt
  • A small bunch of fresh coriander    

Heat the coconut oil in a large pan over a medium heat. Add the cumin seeds and fry for 1 minute. Stir the onion in and sauté until it turns translucent. 

Add the sliced courgette, followed by the boiling water and the peppercorns. Bring to the boil, cover and simmer for 10 minutes. Turn the heat off. Add the ground cardamom, ground cumin and a pinch of salt. Blend the mixture in a food processor or using a hand blender until a creamy soup is produced. Garnish with some fresh coriander.

EASY VEGETABLE CURRY

Heat the oil in a large pan over a medium heat. Add the onion and garlic and cook gently, stirring frequently, until the onion softens, about 5-8 minutes

Heat the oil in a large pan over a medium heat. Add the onion and garlic and cook gently, stirring frequently, until the onion softens, about 5-8 minutes

Serves 4

Prep: 15 mins, Cook: 60 mins, Serves 4 

  • 1tbsp olive oil
  • 1 large onion, thickly sliced
  • 2 garlic cloves, crushed
  • 2tbsp curry powder
  • 2 large carrots, thickly sliced
  • 400g swede, cut into 2cm chunks
  • 400g tin of chopped tomatoes
  • 425ml hot vegetable stock
  • 4tbsp fresh coriander, chopped
  • Salt and freshly ground black pepper

Heat the oil in a large pan over a medium heat. Add the onion and garlic and cook gently, stirring frequently, until the onion softens, about 5-8 minutes. 

Stir in the curry powder and cook for a further minute. Add the carrots and swede and mix everything together, followed by the tomatoes, the stock and 3tbsp of the coriander. Bring the pan to the boil, turn the heat down and put the lid on. 

Simmer for half an hour, stirring occasionally. Remove the lid and cook for a further 20 minutes, or until the vegetables are soft and the liquid has reduced a little. Season with salt and pepper and scatter with the remaining coriander before serving.

HARRISA STUFFED RED PEPPERS 

Place the peppers on a microwaveable plate and heat on high for around 5 minutes or until softened. Mix the harissa paste and spring onions into the cauliflower rice in a bowl

Place the peppers on a microwaveable plate and heat on high for around 5 minutes or until softened. Mix the harissa paste and spring onions into the cauliflower rice in a bowl

CAULIFLOUR RICE 

A portion of cauliflower ‘rice’ is carb-free and can accompany other veg ingredients in a variety of dishes where rice would usually be used. Here’s how to make the rice itself. 

  • 1 large cauliflower, leaves removed
  • A squeeze of lemon juice
  • Salt and freshly ground black pepper
  • Herbs or spices of your choice (optional)

Cut the cauliflower into quarters and remove most of the tough core. Chop each quarter into 4 smaller chunks. Blitz in a food processor until it resembles rice or couscous grains. 

If you don’t have a food processor you could use a grater instead. Add the lemon juice and season. Adding spices, such as cumin, chilli or coriander, or dried herbs, such as thyme or oregano, before cooking gives it a more aromatic flavour. 

It can now be cooked by microwaving in a bowl covered with clingfilm for 3 minutes on high or roasting in the oven, which gives a nuttier flavour, but takes a few minutes longer. To do this, mix 1tsp olive oil into the cauli rice, spread it out on a baking tray and bake at 200°C/fan 180°C/gas 6 for 12 minutes. 

Stir halfway through. Divide your cooked cauli rice into 100g portions. These can be kept in the fridge for 3 days, or in the freezer for 2 months and reheated in the microwave (add an extra minute’s cooking time) or oven from frozen. 

Serves 2

Prep: 10 mins, Cook: 20-25 mins in oven or less if using microwave (see below), Serves 2 

  • 2 medium-large red bell peppers
  • 1tbsp harissa paste (adjust amount depending on spiciness and individual preference)
  • 2 spring onions, finely sliced
  • 2 x 100g portions of cauliflower rice (see below), defrosted if frozen
  • A squeeze of lemon juice
  • A bunch of flat-leaf parsley, chopped, to garnish 

Preheat the oven to 180°C/fan 160°C/gas 4. Slice each bell pepper in half vertically. Remove the stalks and seeds and discard. Place the peppers on a microwaveable plate and heat on high for around 5 minutes or until softened. Mix the harissa paste and spring onions into the cauliflower rice in a bowl. 

Add the squeeze of lemon juice. Stuff each pepper half with the cauli rice mixture. Place on a baking tray lined with baking parchment. Bake in the centre of the oven for 15-20 minutes. 

Garnish with parsley to serve. It is possible to make the whole dish in the microwave. Once the peppers are stuffed, put the plate back in the microwave and cook on high for 8-10 minutes. 

However, roasting gives a crispier texture and charred edges, adding flavour and texture you won’t get from the microwave. Take your pick!

RATATOUILLE 

For the tomato sauce, mix the chopped tomatoes, cider vinegar (if using), dried herbs, chilli flakes and garlic together, season with salt and pepper and pour into the bottom of the dish

For the tomato sauce, mix the chopped tomatoes, cider vinegar (if using), dried herbs, chilli flakes and garlic together, season with salt and pepper and pour into the bottom of the dish

Serves 4

Prep: 15 mins, Cook: 1 hour

For the tomato sauce (can be replaced with ready-made sofrito, see page 50) 

COOK’S TIPS 

This will keep in the fridge for 2-3 days, or you can cool it, then freeze for up to 3 months. Simply reheat in the microwave.

  • 400g tin of chopped tomatoes
  • 2tsp apple cider vinegar (optional)
  • ¼tsp each of dried rosemary, oregano, thyme and chilli flakes
  • 3 garlic cloves, grated or crushed
  • Salt and freshly ground black pepper

For the chunky veg 

  • Olive oil spray (or 1tsp olive oil)
  • 1 medium red onion, peeled and chopped into 2cm chunks
  • 2 courgettes, ends removed and sliced into 1cm discs, then cut in half (or quarters, if they’re large courgettes)
  • 1 aubergine, top and bottom removed, cut into 1cm slices then into chunks of a similar size to the courgette
  • 3 medium tomatoes, cut into eighths
  • A few leaves of fresh basil, torn into pieces

Preheat the oven to 180°C/fan 160°C/gas 4. Spray an ovenproof dish with oil. For the tomato sauce, mix the chopped tomatoes, cider vinegar (if using), dried herbs, chilli flakes and garlic together, season with salt and pepper and pour into the bottom of the dish (or use your pre-made sofrito sauce for this element of the recipe). Lay the sliced veg over the tomato mixture. Spray with oil and scatter the basil on top. Cook in the oven for 1 hour.

STIR-FRIED VEG WITH GARLIC & SOY

Carry on stir-frying over the highest heat for 5 minutes, stirring continuously. The water will gradually evaporate

Carry on stir-frying over the highest heat for 5 minutes, stirring continuously. The water will gradually evaporate

Serves 2 

Prep: 10 mins, Cook: 8-10 mins, Serves 2 

  • ½tsp sesame oil
  • 4 spring onions, trimmed and finely sliced
  • 1 garlic clove, peeled and finely chopped
  • 15g fresh root ginger (about 2cm), peeled and finely chopped
  • 1 red chilli, finely chopped
  • 1 small carrot, thinly sliced
  • 125g broccoli, broken into small florets
  • 1 medium red pepper, deseeded and thinly sliced
  • 50g spinach leaves
  • 1½tbsp soy sauce 
  • ¼tsp fish sauce
  • Juice of ½ a lime

Place over a high heat. (A wok is the best piece of equipment to use here. However, if you don’t have one, you can use a deep-sided, heavy-based frying pan. 

It may take a bit longer for the dish to cook.) Add the oil and spring onions and stir-fry for 2 minutes. Add the garlic, ginger, chilli, and 1tbsp water and cook for 1 minute, stirring all the time to prevent burning. Add the carrot, broccoli and red pepper and pour in about 2tbsp more water (it will steam a lot – this is what helps cook the veg). 

Carry on stir-frying over the highest heat for 5 minutes, stirring continuously. The water will gradually evaporate. Add the spinach leaves, soy sauce, fish sauce and lime juice and cook for 1 minute, allowing the spinach to wilt. Serve immediately.

STAGE 2: DINNERS 

Once you’ve reached your target weight, or your diabetes is under control, you are ready for Stage 2, which gradually introduces real meals in place of meal replacement shakes, one meal at a time, starting with a healthy low-carb dinner. You could simply add protein such as chicken to your Step 1 veggie meals, or use the recipes below.  

CHOPPED CHICKEN SALAD WITH BLUE CHEESE

Place the chicken breast between 2 large pieces of baking paper and use a rolling pin to bash it until it is very thin

Place the chicken breast between 2 large pieces of baking paper and use a rolling pin to bash it until it is very thin

ROASTED RED PEPPER, BASIL & CHILLI DRESSING 

Prep: 5 mins, Cook: 35 mins, Serves 1

  • 2 red peppers
  • 1 red chilli
  • 20g basil, leaves picked
  • 1tbsp red wine vinegar
  • Salt and freshly ground black pepper

Preheat the oven to 240°C/fan 220°C/gas 8. Place the whole peppers on a baking tray and roast for 25 minutes. Add the chilli to the tray and return to the oven for a further 10 minutes, or until the skin on the peppers has blistered and blackened slightly. 

Remove from the oven and transfer the peppers and chilli to a bowl, cover with clingfilm and leave until cool enough to handle. Tear each pepper in half, reserving as much of their natural oil as possible. 

Discard the stem and seeds then place the peppers (and their oil) in a small food processor. Remove the stem from the chilli, then add to the processor with the basil and red wine vinegar. Blitz until smooth and season to taste. Note: This dressing will keep for up to a week in the fridge. 

Serves 2 

Prep: 15-20 mins, Cook: 6 mins, Calories per portion: 375  

  • 1 chicken breast (around 180g)
  • 1 batch of Roasted Red Pepper, Basil & Chilli Dressing (see below)
  • 40g green beans, trimmed and chopped
  • 1 spring onion, trimmed and finely chopped
  • ½ a small red pepper, deseeded and chopped
  • 2 baby courgettes or ½ a small courgette (around 70g), finely sliced
  • ½ a small carrot (around 50g), finely chopped
  • 50g sugarsnap peas, thinly sliced
  • 100g iceberg lettuce (around ¼ of a head), sliced
  • 80g soft blue cheese, such as Roquefort

Place the chicken breast between 2 large pieces of baking paper and use a rolling pin to bash it until it is very thin. Place in a bowl with 2tbsp of the Roasted Red Pepper, Basil & Chilli Dressing and leave to marinate for at least 30 minutes. Place a griddle pan or large frying pan over a high heat and, when smoking hot, add the chicken and cook for 2-3 minutes on each side. Remove from the heat and slice into thin strips. 

Divide the veg between 2 bowls, top with the chicken and remaining dressing. Season, toss to coat and dot with blue cheese to serve. 

STEAMED SALMON & PAK CHOI WITH SOY, GINGER & CHILLI DRESSING

Place the salmon inside a bamboo steamer or a colander, top with the pak choi and sit it over the saucepan

Place the salmon inside a bamboo steamer or a colander, top with the pak choi and sit it over the saucepan

Serves 2

Prep: 10 mins, Cook: 8 mins, Calories per portion: 390 

COOK’S TIP 

Cauliflower rice (from supermarkets or see page 46) could be a nice substitute for the basmati rice here.

  • 2 salmon fillets (around 240g total weight)
  • 3 heads of pak choi, trimmed and halved lengthways
  • 40ml low-salt soy sauce
  • Juice of 1 lime
  • 15g fresh root ginger, peeled and finely grated
  • ½ a red chilli, deseeded and finely chopped
  • 1 spring onion, trimmed and finely chopped
  • 5g fresh coriander (stalks preferably), finely chopped
  • A tiny pinch of soft brown sugar (around 1g) or sweetener
  • 250g pack of microwaveable basmati brown rice

Half-fill a saucepan saucepan with water and bring to the boil. Place the salmon inside a bamboo steamer or a colander, top with the pak choi and sit it over the saucepan. 

Seal tightly with a lid (or tin foil) and steam for 8-10 minutes, or until the salmon is cooked through. To make the dressing, mix the soy sauce, lime juice, ginger, chilli, spring onion, coriander and sugar or sweetener together in a small bowl. 

Meanwhile, microwave the rice according to the packet instructions. Divide the rice, pak choi and salmon between 2 shallow bowls and spoon the dressing over the top. Serve immediately.

HEARTY VEGGIE CHILLI

Stir in the tomatoes, beans and chilli powder, and season. Simmer for 10-15 minutes. Serve with the sweet potato, a little crème fraîche and some coriander

Stir in the tomatoes, beans and chilli powder, and season. Simmer for 10-15 minutes. Serve with the sweet potato, a little crème fraîche and some coriander

Serves 4 

Prep: 15 mins, Cook: 20 mins, Calories per portion: 275

  • 1tbsp olive oil
  • 1 red onion, finely chopped
  • 1 orange pepper, deseeded and sliced
  • 1 courgette, finely chopped
  • 2 garlic cloves, finely chopped
  • 1 tin of chopped tomatoes
  • 1 tin of chilli beans or kidney beans
  • A pinch of chilli powder
  • A pinch of salt and freshly ground black pepper to serve
  • 1 small roast sweet potato (around 160g) per person, baked in a hot oven for 30 minutes
  • 1tbsp crème fraîche
  • A handful of fresh coriander leaves, roughly chopped

Fry the onion in oil for 2 minutes. Add the pepper, courgette and garlic and cook for 5 minutes, stirring frequently. Stir in the tomatoes, beans and chilli powder, and season. Simmer for 10-15 minutes. Serve with the sweet potato, a little crème fraîche and some coriander.

PEPPERED BEEF, BROCCOli & BULGUR WHEAT SALAD WITH SALSA VERDE

To make the salsa verde, place all the ingredients in a small food processor and blitz until smooth

To make the salsa verde, place all the ingredients in a small food processor and blitz until smooth

Serves 2

Prep: 10-15 mins, Cook: 15-20 mins, Calories per portion: 380 

  • 100g bulgur wheat
  • 250g rump or fillet steak
  • 1tsp olive oil
  • Salt and freshly ground black pepper
  • 200g tenderstem broccoli
  • 40g radishes, trimmed and thinly sliced For the salsa verde
  • 1 garlic clove, peeled
  • 2 cornichons
  • 1tbsp capers
  • 2 anchovies
  • 20g fresh flat-leaf parsley
  • 10g fresh mint, leaves picked
  • 5g fresh dill
  • 5g fresh tarragon, leaves picked
  • Juice of ½ a lemon
  • 3tbsp olive oil
  • 1½tbsp red wine vinegar
  • 1tbsp Dijon mustard
  • Salt and freshly ground black pepper

To make the salsa verde, place all the ingredients in a small food processor and blitz until smooth. Season to taste (you will only need 4tbsp of the salsa verde but it keeps well if kept in the fridge). Place the bulgur wheat in a small saucepan and cover with double the amount of water. 

Add a pinch of salt, bring to the boil, then reduce the heat and simmer for 7-10 minutes, or until all the water has been absorbed. Transfer to a bowl and set aside (it will carry on cooking if left in the hot saucepan). Coat the steak with the olive oil and 1tbsp pepper. 

Place a frying pan over a high heat and, when really hot, fry the steak on each side for 4 minutes. Remove from the pan and set aside to rest. Meanwhile, boil or steam the broccoli for 3-4 minutes, then drain under cold water to stop it cooking any further. 

To assemble the salad, dress the bulgur wheat with 4tbsp of the salsa verde and divide between 2 plates. Thinly slice the steak and place on top, along with the broccoli and radishes. Season and serve immediately. Not e: 1tbsp of salsa verde contains roughly 33cals. 

LUNCHES AND BREAKFASTS

If your weight remains stable after two weeks on two shakes and an evening meal, you’re ready to switch either your lunch or breakfast to normal food as well, keeping just one meal a day as a liquid replacement. You’ll maintain this for a further two weeks. Here are some suggestions…

SMOKY SOFRITO

Add the chopped red peppers to the pan and cook for another 5 minutes. Next, add both the paprikas along with a pinch of salt, mixing it all together with a wooden spatula

Add the chopped red peppers to the pan and cook for another 5 minutes. Next, add both the paprikas along with a pinch of salt, mixing it all together with a wooden spatula

Serves 4 

Prep: 10 mins, Cook: 1hr 15 mins for a beautiful flavour – can be reduced if in a hurry. if used in a main dish (100cals) or 8 if used in a side dish (50cals) 

  • 1tbsp olive oil
  • 2 large onions, finely sliced
  • 3 garlic cloves, finely chopped (or 3tsp garlic paste)
  • 2 sweet pointed red peppers, deseeded and chopped into 2cm pieces
  • 4tsp smoked paprika
  • 1tsp (picante) paprika
  • A pinch of salt
  • 2 tins of chopped tomatoes

Heat the oil in a large flatbottomed pan over a low heat. Add the sliced onions and garlic and cook for 15 minutes. Add the chopped red peppers to the pan and cook for another 5 minutes. Next, add both the paprikas along with a pinch of salt, mixing it all together with a wooden spatula. 

Turn the heat up to medium and add the 2 tins of chopped tomatoes. Stir well. When the sauce starts to bubble, turn the heat back down to low and simmer over a low heat for 40 minutes. Remove from the heat and let cool, then blend using a hand blender or food processor until it becomes a smooth paste. It will keep in the fridge for up to 1 week.

HERBY OVEN FRITTATA 

Fry the onion for a few minutes, until it begins to soften, then tip it into a roughly 20cm x 15cm baking dish, using a fork to spread it evenly ¿ this also helps oil the dish to prevent sticking

Fry the onion for a few minutes, until it begins to soften, then tip it into a roughly 20cm x 15cm baking dish, using a fork to spread it evenly – this also helps oil the dish to prevent sticking

Prep: 5 mins, Cook: 20-25 mins, Serves 4 as a breakfast (115cals) or 2 as a main meal (230cals) 

  • 1tbsp olive oil
  • 1 small onion, sliced
  • Leftover cooked vegetables (any kind will work)
  • 4 eggs
  • A splash of semi-skimmed milk
  • Salt and freshly ground pepper
  • 1 large tomato, sliced
  • Fresh or dried herbs of your choice, such as thyme or basil
  • Mixed salad, to serve

Preheat the oven to 200°C/ fan 180°C/gas 6. Heat the olive oil in a frying pan over a medium heat. Fry the onion for a few minutes, until it begins to soften, then tip it into a roughly 20cm x 15cm baking dish, using a fork to spread it evenly – this also helps oil the dish to prevent sticking. 

Now add the leftover cooked vegetables to form a single layer across the bottom of the baking dish. Beat the eggs with a fork in a glass bowl or jug, add a splash of milk and season. Pour the egg mixture over the vegetables – there should be enough to just cover them. 

Arrange the sliced tomato on top and sprinkle the herbs over. Bake in the centre of the oven for 20-25 minutes or until golden brown. Allow it to cool slightly, then run a sharp knife or pallet knife around the edges. Place a chopping board over the dish, then turn it over and give it a few sharp taps to turn the frittata out. When it has set firm, slice the frittata and serve with a tasty mixed salad or wrap it in foil to take to work for lunch the next day.  

LOADED PEA & CORIANDER HOUMOUS WITH MELBA TOASTS

Drizzle the oil in and blend again. Spread the houmous on a platter, top with the vegetables and crumble the feta all over. Season to taste and serve alongside the melba toasts

Drizzle the oil in and blend again. Spread the houmous on a platter, top with the vegetables and crumble the feta all over. Season to taste and serve alongside the melba toasts

SPICY BREAKFAST EGGS 

Serves 2

Prep: 5 mins, Cook: 25 mins (15 mins if using premade sofrito), Calories per portion: 260  

  • 2 main servings of Smoky Sofrito (see left) or make the quick sofrito (below)
  • 4 eggs
  • Salt and freshly ground black pepper
  • Chopped coriander  

For a quick sofrito

  • 1 onion, finely chopped
  • 1 garlic clove, finely chopped
  • 1 red chilli, finely chopped
  • ½tbsp olive oil
  • 1 tin of chopped tomatoes

To make the quick sofrito, fry the onion, garlic and red chilli in the olive oil for 10-15 minutes until soft. Then stir the tomatoes in, squashing them with a spoon to break them up. 

Bring the mixture to the boil, then reduce and cook on medium for 5 minutes, until thickened. Instead, you can use the Smoky Sofrito recipe (left). Pour the sofrito into a heavy-bottomed frying pan (make sure you have a lid to cover it). 

Use a spoon to make 4 wells in the mixture. Swiftly crack 1 egg into each well, season with a little salt and pepper, and cover with the lid. Poach the eggs in the hot sofrito for about 5 minutes, until done to your liking. Serve 2 eggs per person, sprinkled with chopped coriander.

Serves 4

Prep: 20 mins, Cook: 10 mins, Calories per portion: 260 

  • 4 slices of wholegrain bread
  • 90g frozen peas
  • 25g kale
  • 400g tin of chickpeas, drained but reserving 50ml of the liquid
  • 10g fresh coriander
  • Zest and juice of 1 lemon
  • Salt and freshly ground black pepper
  • 50ml extra-virgin olive oil
  • 70g carrot, peeled into ribbons or thinly sliced
  • 60g cucumber, halved lengthways and thinly sliced
  • 40g sugar snap peas, sliced
  • 40g radishes, trimmed and quartered
  • 130g cherry tomatoes, quartered
  • 100g feta cheese

Preheat the oven to 180°C/fan 160°C/gas 4. Toast the bread then remove the crusts. Using a sharp serrated knife, cut each slice into 4 triangles and place on a baking tray. Bake for 5-7 minutes, until golden and the sides curl up. Keep an eye on them as the edges can catch and burn. 

Bring a saucepan of water to the boil and cook the peas and kale for 1-2 minutes. Drain, run under cold water, and set aside. Place the chickpeas and reserved liquid in a food processor with the peas, kale, coriander and lemon zest and juice. Season and blitz until smooth. 

Drizzle the oil in and blend again. Spread the houmous on a platter, top with the vegetables and crumble the feta all over. Season to taste and serve alongside the melba toasts.

FETA & GRILLED AUBERGINE

Place the aubergine under the grill for 10-15 minutes, turning it as the skin starts to char and darken. Rotate it round, and repeat until all the sides are slightly charred

Place the aubergine under the grill for 10-15 minutes, turning it as the skin starts to char and darken. Rotate it round, and repeat until all the sides are slightly charred

Serves 1

Prep: 5 mins, Cook: 10-15 mins, Serves 1 or more, Calories per serving: 315

  • 1 small aubergine per person
  • 1 garlic clove, cut in half
  • A drizzle of olive oil
  • Salt and freshly ground black pepper
  • 100g feta cheese per person, cubed
  • Salad leaves and lemon juice, to serve

Preheat the grill to medium. Using a sharp knife, hold the aubergine stalk and make 4 slits at even intervals, lengthways, just deep enough to pierce the skin. 

Place the aubergine under the grill for 10-15 minutes, turning it as the skin starts to char and darken. Rotate it round, and repeat until all the sides are slightly charred. Remove from the grill and allow to cool slightly before removing the skin – it should come off easily. 

Slice the aubergine in half lengthways and place on a plate. Rub the surface of each aubergine half with the garlic clove, and drizzle some olive oil all over. Season with salt and black pepper, and then scatter the feta all over the top. Serve with some salad leaves and a squeeze of lemon juice.

STAGE 3: MEALS

Congratulations! You’ve made it to stage three, which means a return to normal eating – but keep portion sizes small, about three-quarters of the amount you used to eat. The recipes on these pages and overleaf are packed with nutrients and balanced to keep your weight on track.

PEARL BARLEY RISOTTO WITH LEEKS, MUSHROOMS, KALE & CRISPY PARMA HAM

Remove the risotto from the oven, stir the Parmesan and butter through, then add the mushroom and leek mixture and the lemon juice. Taste for seasoning and serve topped with the crispy Parma ham

Remove the risotto from the oven, stir the Parmesan and butter through, then add the mushroom and leek mixture and the lemon juice. Taste for seasoning and serve topped with the crispy Parma ham

Serves 4

Prep: 5-10 mins, Cook: 45 mins, Serves 4, Calories per portion: 575 

  • 1 leek (about 250g), trimmed, quartered lengthways and finely chopped
  • 1 garlic clove, peeled and finely chopped
  • 3 sprigs of thyme, leaves picked and chopped
  • 2tbsp olive oil
  • 300g pearl barley
  • 1.2ltr vegetable or chicken stock
  • 500g chestnut mushrooms, finely sliced
  • 100g kale, finely shredded
  • Salt and freshly ground black pepper
  • 150g Parma ham, thinly sliced
  • 60g Parmesan, finely grated
  • 10g butter
  • Juice of ½ a lemon

Preheat the oven to 190°C/fan 170°C/gas 5 and line a baking tray with baking paper. Place a lidded casserole dish over a medium heat and sauté half the leek with the garlic and thyme in 1tbsp of the olive oil for 3-4 minutes, until softened. Add the pearl barley, stir well, then pour in the stock. 

Bring up to the boil, cover with the lid and transfer to the oven. Cook for 45 minutes, stirring halfway through. Place the remaining tablespoon of olive oil in a large frying pan over a medium heat and sauté the remaining leek for a few minutes. 

Add the mushrooms and turn up the heat a little. Fry for about 10 minutes, stirring from time to time, until the mushrooms are nicely browned. Add the kale, along with 1tbsp water and cook for about 5 minutes, until wilted. Season. Meanwhile, lay the Parma ham in a single layer on the prepared baking tray (use 2 trays if necessary). Transfer to the oven and cook for 10 minutes, or until crisp. 

Remove and set aside. When cool enough to handle, break into small pieces. Remove the risotto from the oven, stir the Parmesan and butter through, then add the mushroom and leek mixture and the lemon juice. Taste for seasoning and serve topped with the crispy Parma ham.

HERBED PORK FILLET WITH ROAST CARROTS

To serve, divide the mash between 4 plates, top with a few pork medallions and drizzle with the meat juices, and place the carrots alongside

To serve, divide the mash between 4 plates, top with a few pork medallions and drizzle with the meat juices, and place the carrots alongside

Serves 4 

Prep: 5-10 mins, Cook: 30 mins, Calories per portion: 390

  • 500g pork fillet, trimmed and sliced into 1.5cm medallions
  • 2 sprigs each of rosemary, thyme and sage, leaves picked and finely chopped
  • 5g fresh flat-leaf parsley, finely chopped
  • 2 garlic cloves, peeled and finely chopped
  • 1tbsp English mustard powder
  • 2½tbsp olive oil
  • Salt and freshly ground black pepper
  • 4 carrots (around 350g combined weight), sliced lengthways into 6 or 8 strips
  • A medium head of broccoli (around 350g), broken into florets and tough stalks removed
  • 400g tin of butterbeans, drained

 Preheat the oven to 180°C/fan 160°C/gas 4. Place the pork fillet in a large bowl with the herbs, garlic, mustard powder and 1½tbsp of the olive oil. Mix everything together well and season generously. Leave to marinate for at least 30 minutes, or longer if possible. 

Arrange the sliced carrots in a single layer on a baking tray and drizzle with ½tbsp of the olive oil. Season well and roast for 30 minutes, or until tender. Meanwhile, bring a saucepan of water to the boil, add the broccoli and cook for 5 minutes. Add the butterbeans and cook for another 3-4 minutes. Drain and roughly mash the broccoli and butterbeans with the remaining olive oil, and season with salt and pepper. Leave some of the butterbeans almost whole, which gives the mash a lovely texture. Keep warm. 

Place a skillet or frying pan over a high heat. When hot, add the pork medallions and fry for 2-3 minutes on each side. Remove from the pan and set aside on a serving dish to rest, keeping the medallions warm. Give the pan a quick wipe with some kitchen roll, then pour the marinade into the pan and simmer for 30 seconds. Pour this all over the pork. To serve, divide the mash between 4 plates, top with a few pork medallions and drizzle with the meat juices, and place the carrots alongside. 

PESTO-CRUSTED COD WITH ROASTED MEDITERRANEAN VEGETABLES

Blitz the bread in a food processor to make breadcrumbs, then add the pesto and lemon juice and pulse until everything is combined

Blitz the bread in a food processor to make breadcrumbs, then add the pesto and lemon juice and pulse until everything is combined

Serves 2

Prep: 15 mins, Cook: 45 mins, Calories per portion: 330 

For the pesto-crusted cod

  • 2 cod (or other white fish) fillets
  • 1 slice granary bread per person, crusts removed
  • 2tbsp basil pesto
  • Juice of ½ a lemon
  • Salt and freshly ground pepper 

For the roast Mediterranean veg 

  • A mixture of veg cut into chunks (1 red onion, 1 medium courgette, 1 red pepper and 6 cherry tomatoes)
  • 1tbsp olive oil
  • Fresh or dried thyme
  • Basil leaves, to garnish 

Preheat the oven to 200°C/fan 180°C/gas 6. Pat the fish fillets dry with kitchen roll and set aside. Place the veg in a bowl with the olive oil and thyme and mix well. Spread the veg on a baking tray and bake on the middle shelf of the oven for 20-30 minutes. 

Blitz the bread in a food processor to make breadcrumbs, then add the pesto and lemon juice and pulse until everything is combined. Season each fish fillet with salt and pepper, then coat them with the pesto mixture. Bake in a greased ovenproof dish for 11 minutes. 

Remove the dish from the oven and place under a medium grill for about 4 minutes, until the crust is browned. Serve the fish with the roasted veg on the side, and garnished with basil leaves.

AUBERGINE PARMIGIANA WITH HERBED QUINOA 

When the aubergines are cool enough to handle, assemble the parmigiana. Place a layer of aubergine in a roasting dish (about 25cm square), cover with a third of the tomato sauce and a few slices of mozzarella

When the aubergines are cool enough to handle, assemble the parmigiana. Place a layer of aubergine in a roasting dish (about 25cm square), cover with a third of the tomato sauce and a few slices of mozzarella

Serves 4

Prep: 10-15 mins, Cook: 50 mins, Calories per portion: 390

  • 4 medium aubergines (about 300g each), trimmed and cut lengthways into 0.5cm slices
  • 3tbsp olive oil
  • Salt and freshly ground black pepper
  • 400g tin of chopped tomatoes
  • 1 garlic clove, peeled and roughly chopped
  • 1 quantity of Roasted Red Pepper, Basil & Chilli Dressing (see page 48)
  • 2 x 125g packs of mozzarella, thinly sliced
  • 250g packet of cooked quinoa
  • 10g fresh flat-leaf parsley, finely chopped
  • 15g fresh basil, leaves picked and finely chopped
  • 1 sprig of thyme, leaves picked l 40g baby spinach, finely shredded

Preheat the oven to 240°C/fan 220°C/gas 8. Cover 2 large baking trays with baking paper. Lay the aubergine slices in a single layer on the baking trays and use a large pastry brush to coat each one with a little olive oil – you should only use 2tbsp in total. 

Season with salt and pepper and bake for 20 minutes, turning halfway through. Meanwhile, place the tomatoes and garlic in a saucepan over a medium heat and simmer for 10 minutes. Remove from the heat and stir in the Roasted Red Pepper, Basil & Chilli Dressing. 

Blitz with a hand blender until smooth. Season to taste. When the aubergines are cool enough to handle, assemble the parmigiana. Place a layer of aubergine in a roasting dish (about 25cm square), cover with a third of the tomato sauce and a few slices of mozzarella. Repeat the layers twice more, finishing with mozzarella. Season and bake in the oven for 30 minutes. 

Meanwhile, heat the quinoa in a microwave according to the packet instructions. Transfer to a bowl and stir in the parsley, basil, thyme, spinach and the remaining tablespoon of olive oil. Season to taste and serve alongside the parmigiana. 

CHIPOTLE SAUSAGE CASSEROLE 

Stir in the chipotle paste and the spices, then add the sausage pieces back to the pan. Mix together over heat for 3 minutes

Stir in the chipotle paste and the spices, then add the sausage pieces back to the pan. Mix together over heat for 3 minutes

Serves 4

Prep: 15 mins, Cook: 50 mins, Serves 4, Calories per portion: 470

  • 8 good-quality sausages, about 65g each (less than 4g carbohydrate per 100g on label) 
  • 1tbsp extra-virgin olive oil
  • 1 medium onion, sliced
  • 4 garlic cloves, finely chopped
  • 2tsp chipotle paste
  • 1tsp ground cumin
  • 1tsp ground coriander
  • 1tbsp tomato purée
  • 400g tin of chopped tomatoes
  • 1 red pepper, cut into 1cm chunks
  • 400g tin of butterbeans
  • 100g green beans, cut into 2cm pieces
  • 150ml water
  • 2 bay leaves
  • Salt and freshly ground black pepper

Place a frying pan over a medium heat and brown the sausages in the olive oil. Remove from the heat, cut each sausage into 4 pieces and set aside. 

Add the onion and garlic to the pan, and fry gently until soft. Stir in the chipotle paste and the spices, then add the sausage pieces back to the pan. Mix together over heat for 3 minutes. Add the purée, tomatoes, red pepper, butterbeans, green beans, water and bay leaves, and season, then bring to the boil, cover and simmer for 40 minutes. 

FISH PIE WITH CELERIAC TOPPING

Scatter the Parmesan cheese over. Return the dish to the oven without the lid and cook for a further 15 minutes. Meanwhile, cook the green beans and serve alongside a portion of the pie

Scatter the Parmesan cheese over. Return the dish to the oven without the lid and cook for a further 15 minutes. Meanwhile, cook the green beans and serve alongside a portion of the pie

Serves 2

Prep: 30 mins, Cook: 40-45 mins, Calories per portion: 310  

  • 1 small onion, chopped
  • 1tbsp olive oil
  • 2 frozen fish fillets (cod, haddock or pollock)
  • 1 red pepper, deseeded and chopped
  • 1 courgette, sliced
  • 1 bunch of fresh dill, chopped
  • 1 small celeriac, peeled and chopped into 2cm chunks
  • 2tbsp cream cheese (or crème fraîche)
  • Worcestershire sauce
  • A pinch of grated nutmeg
  • Salt and freshly ground black pepper
  • 1tbsp grated Parmesan cheese
  • Cooked green beans, to serve

Preheat the oven to 180°C/fan 160°C/gas 4. Fry the onion in the olive oil until it turns translucent. Place the fish in a lidded casserole dish with 125ml water and add the onion, pepper, courgette and dill on top. Put the lid on and bake in the centre of the oven for 25 minutes. 

Meanwhile, cook the celeriac in a pan of boiling water for 20 minutes. Drain, return to the pan and add 1tbsp of the cream cheese or crème fraîche. Mash, adding some water from the casserole dish for additional moisture if required. Drain most of the remaining water from the casserole dish. Add the remaining cream cheese or crème fraîche, a splash of Worcestershire sauce, the nutmeg and some seasoning. 

Mash the fish up and stir well to combine all the flavours. Spoon the mashed celeriac onto the fish mixture and spread out with a fork. Scatter the Parmesan cheese over. Return the dish to the oven without the lid and cook for a further 15 minutes. Meanwhile, cook the green beans and serve alongside a portion of the pie.   

PARMESAN CHICKEN WITH GARLIC & STIR-FRIED BROCCOLI

Mix the yoghurt, mayonnaise, Parmesan and garlic powder in a bowl with some seasoning. Remove the clingfilm from the chicken and dip it in the yoghurt mixture

Mix the yoghurt, mayonnaise, Parmesan and garlic powder in a bowl with some seasoning. Remove the clingfilm from the chicken and dip it in the yoghurt mixture

Serves 4 

Prep: 10 mins, Cook: 30 mins, Calories per portion: 355 

For the chicken

  • 4 chicken breasts
  • 125g full-fat Greek yoghurt
  • 2tbsp mayonnaise
  • 50g grated Parmesan cheese
  • 1tbsp garlic powder
  • Salt and freshly ground black pepper 

For the veg

  • 1tbsp olive oil
  • 1 small onion, finely sliced
  • 2-3 garlic cloves, finely chopped
  • 1 broccoli head, cut into small florets
  • 500g mushrooms, sliced
  • 2tbsp soy sauce

Preheat the oven to 190°C/ fan 170°C/gas 5. Lay the chicken breasts on some clingfilm on a chopping board, then fold the film loosely over the top and flatten them with a rolling pin. 

Mix the yoghurt, mayonnaise, Parmesan and garlic powder in a bowl with some seasoning. Remove the clingfilm from the chicken and dip it in the yoghurt mixture. Lay the chicken in an ovenproof dish greased with a little oil and place in the oven for 25-30 minutes. 

Ten minutes before the chicken is ready, add the oil to a wok or frying pan and fry the onion and garlic gently for 2 minutes. Add the broccoli and mushrooms to the pan and stir-fry for about 5 minutes, then add the soy sauce, leaving the veg with some crunch. Serve with the chicken. 

LAMB KEBAB PITTAS WITH PEA & CORIANDER HOUMOUS

Place the lamb in a bowl with the paprika, oregano, lemon zest, garlic and yoghurt. Season generously, mix together and leave to marinate for at least 30 minutes

Place the lamb in a bowl with the paprika, oregano, lemon zest, garlic and yoghurt. Season generously, mix together and leave to marinate for at least 30 minutes

Serves 2

Prep: 15 mins, Cook: 15-20 mins, Calories per portion: 540

Life Without Diabetes by Professor Roy Taylor is published by Short Books at £9.99 (all author royalties are going to Diabetes UK) © Roy Taylor, 2020

Life Without Diabetes by Professor Roy Taylor is published by Short Books at £9.99 (all author royalties are going to Diabetes UK) © Roy Taylor, 2020

  • 2 lamb leg steaks (about 110g each), sliced into 2cm strips
  • 1tsp paprika
  • 1tbsp dried oregano
  • Zest of 1 lemon
  • 2 garlic cloves, peeled and finely chopped
  • 1tbsp full-fat natural yoghurt
  • Salt and freshly ground black pepper
  • 1tbsp olive oil
  • 2 wholegrain pitta breads
  • 100g Loaded Pea & Coriander Houmous (see page 50)
  • 60g cucumber, thinly sliced
  • ½ a small red onion (about 40g), peeled and thinly sliced
  • 50g mixed salad leaves
  • You will need 2 wooden skewers, about 25cm long

Place the lamb in a bowl with the paprika, oregano, lemon zest, garlic and yoghurt. Season generously, mix together and leave to marinate for at least 30 minutes. Meanwhile, soak the skewers in water for 10 minutes. Thread the meat carefully on to the skewers, packing it tightly together. Put the olive oil in a large frying pan over a high heat. 

Add the lamb skewers and fry for 10-15 minutes, turning regularly to brown on all sides. Remove from the heat and set aside to rest for about 5 minutes. Toast each pitta and slice open on one side. Spread 50g of the houmous into each pitta and remove the lamb from the skewers. Divide the meat between the pittas and add the cucumber, red onion and mixed salad leaves. Season to taste. 

Life Without Diabetes by Professor Roy Taylor is published by Short Books at £9.99 (all author royalties are going to Diabetes UK) © Roy Taylor, 2020. To order a copy for £7.99 (20 per cent discount) go to mailshop.co.uk or call 01603 648155. Offer valid until 25 January, p&p is free.  

Read more at DailyMail.co.uk


Comments are closed.