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Recipes to support people with Type 2 diabetes

by Daphne Lambert

Quinoa breakfast 
serves 2
100g quinoa
250 ml coconut milk
½ tsp vanilla
½ tsp cinnamon
50g  walnuts
50g soaked sunflower seeds
1  tablespoons dried sour cherries
2 tablespoons shelled hemp

Combine quinoa, coconut milk, cinnamon & vanilla in a medium saucepan. Bring to the boil and then place lid on pan and reduce to a very low heat. After 10 minutes stir and check the liquid and if most is absorbed, remove from the heat, Leaving the lid on the pan rest for 5 minutes to absorb any remaining milk. Add walnuts, sunflower seeds , sour cherries and hemp seeds and serve.

Baked eggs with spinach & mushrooms

serves 2

60g chestnut mushrooms

2 handfuls spinach finely shredded

1 tablespoon olive oil

salt and black pepper

1 tablespoon snipped chives

1 tablespoon chopped parsley

1 tablespoon butter

2  large eggs


2 individual ramekin style dishes, buttered

Oven 180ºC/350ºF


Chop the mushrooms and cook in the oil until just turning golden brown.

Toss in the spinach and allow to wilt. Stir in the herbs and season with salt and pepper

Divide the mixture between the 2 dishes and crack an egg on top of each.

Pop the dishes onto a tray and bake for about 10/12 minutes - you want the egg white set and the yolk still runny. If you wish, serve with wholegrain rye bread.



Lentil soup

serves 4
2 tbsp olive oil
1 large onion, finely chopped
1 large carrot, finely chopped
3 garlic cloves, finely chopped
1 tsp chilli flakes
1 tsp ground cumin
1 tbsp tomato purée
250g red lentils
1.5 litres vegetable stock
400g spinach picked over as necessary and roughly chopped

salt & black pepper


In a large pan gently cook the onion, carrot and garlic in the olive oil until lightly golden.

Add the chilli flakes and cumin, cook for a few seconds, tip in lentils, tomato puree and stock, cover and simmer

20 minutes, stirring now and then.

Add the spinach, allow to wilt season and serve.

If you would like to serve with bread, choose sprouted seed bread or cauliflower bread


Asparagus frittata
serves 4

8 eggs

salt and pepper

30 ml water

50g  butter

2 shallots chopped

500g asparagus, tough ends snapped off and cut diagonally into 1 cm lengths
grated cheese (optional)


Oven 190°C/375°F

Beat the eggs in a bowl with the water salt and pepper.

Heat the butter in a 10-inch ovenproof frying pan. Add the shallots and cook for about 3 minutes, stirring occasionally, until soft. Toss in the asparagus and cook for a further 3 minutes.
Pour in the egg mixture and cook until it begins to set at the edges. Top with the optional cheese.  Transfer to a medium hot oven and bake for 15 minutes until golden and firm.


Roast carrot & sprouted lentil salad
serves 4
300g carrots cut into rounds
3 tbsp extra virgin olive oil
½ tsp cumin seeds
1" piece of ginger grated
sea salt & black pepper
juice & zest of 1 lemon
½ tsp wholegrain mustard
2 handfuls sprouted green  lentils


Oven 180C /350F

Toss the carrots with the cumin seeds and ginger in 1 tbsp olive oil and season with salt & pepper. Tip on to a baking tray and roast for 30-35 mins until soft and very slightly charred around the edges.

Whilst the carrots roast, whisk together the remaining oil, the lemon zest and juice and mustard. Toss the sprouted lentils in the dressing, tip in the carrots and serve

Roast broccoli with butterbean mash
serves 4
1k broccoli
3 tablespoons olive oil
2 crushed garlic cloves
1 teaspoon ground cumin
1/4 teaspoon dried chilli flakes
1/4 teaspoon sea salt
2 x 400g tins butterbeans
2 tablespoons olive oil
juice of half a lemon
good twist black pepper
handful parsley chopped


oven 180C/350F

Cut the broccoli into florets and thinly slice the stalks.

Mix together 3 tablespoons olive oil, cumin, chilli & salt. Add the broccoli.

Tip onto a baking tray and roast for about 12 - 15 minutes

To make the mash, drain the butterbeans, pop into a pan, cover with water and bring to the boil. Cook for 5 minutes, drain and return to the pan with the olive oil, lemon juice and black pepper and mash to a puree.

Stir in the parsley, divide between 4 plates and pile the roasted broccoli on top.


Charity no 1141277

Founding member : Daphne Lambert

Patron: Romy Fraser

Trustees : Bill van Marle, Laura Ellison, Sue Fleming, Candida Dunford Wood

1 The Byres

Wellingham Lane



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