Delivery Comfort food to conquer diabetes: completely new recipes to help you avoid or reverse the condition 30$ Off Coupons

Delivery Comfort food to conquer diabetes: completely new recipes to help you avoid or reverse the condition
30$ Off Coupons

LOW CARBIDE MEALS FOR LONGER LIFE: He is the family doctor who is transforming NHS diabetes care, now Dr. David Unwin has partnered with chefs Giancarlo and Katie Caldesi again to create these super healthy recipes especially for the Mail …

Smoked Stuffed Mediterranean Peppers

This is for our wonderful friend Anne Hudson, who helps me try recipes and is a vegetarian. Vegetarian offers often disappoint him, so, inspired by our trips around the Mediterranean, we invented this dish full of color and flavor, from Spanish smoked paprika to Greek feta cheese, Italian Parmesan cheese and dried tomatoes.

Per serving 15 g of carbohydrates, 8.1 g of fiber, 14 g of protein, 29 g of fat, 399 kcal

For 4 people

  • 4 medium red, green or yellow peppers
  • 3 tablespoons extra virgin olive oil, plus 1 tablespoon to drizzle
  • 1 large leek, finely chopped
  • 1 clove garlic, peeled and finely chopped
  • 150 g grated cauliflower until a rice texture is obtained
  • Salt and freshly ground black pepper
  • 100 g of feta cheese, shredded (optional)
  • 50 g Parmesan cheese or Grana Padano cheese, finely grated
  • 20 g parsley, finely chopped, more extra to decorate
  • 1 teaspoon smoked paprika
  • 60 g dried tomatoes, chopped
  • 12 cherry tomatoes, cut in half
  • 100 g thick Greek yogurt

Preheat oven to 200 ° C / fan 180 ° C / gas 6. Cut the top of the peppers, about 2 cm from the stem, and reserve for later. Discard the marrow and seeds. Verify that the peppers stand up; if not, cut a small splinter from the bottom, making sure not to make a hole.

Fry the leek and garlic in the oil for 7 minutes over medium heat, until soft. Add cauliflower and seasoning and stir. Cook for another 10 minutes, or until the cauliflower is tender. Tilt it in a bowl and let it cool for a few minutes. Add the cheeses, parsley, paprika and dried tomatoes, then stir well.

Fill the peppers with the stuffing and then cover each with some cherry tomatoes. Spray extra olive oil and add a little more seasoning. Cook the peppers for 35-45 minutes, until tender; The cooking time will depend on its size. Any leftover stuffing can be cooked for a few minutes in the oven on a baking sheet until it is crispy, this is quite like a crumb served next to the peppers.

Serve the hot peppers on a large plate, with yogurt on the side, a swirl of cooking juices on top and a sprig of parsley as a side dish.

Apple and blackberry crumble

The quality of the fruit can make or break this dessert. Wild blackberries, perfect for harvesting in autumn, are the best and locally grown apples. Try the fruit first, since you can use fewer dates according to its sweetness

Per serving 19 g of carbohydrates, 8 g of fiber, 10 g of protein, 30 g of fat, 410 kcal

For 6

For filling

  • 3 medjool dates, stoned and finely chopped
  • 4 apples for cooking Bramley or 6 apples for eating (800 g)
  • 200 g blackberries
  • 1 teaspoon vanilla extract
  • 300 ml of hot water

By the crumb

  • 50 g diced butter
  • 150 g ground almonds
  • 100 g of flaked almonds
  • 1 teaspoon ground cinnamon
  • 2 teaspoons vanilla extract
  • Cream or fresh cream, to serve

Preheat the oven to 200 ° C / fan 180 ° C / gas 6. Melt the dates in 3 tablespoons of very hot water in a small bowl, hitting them with a fork. Push the puree through a fine sieve to get rid of the skins.

Peel the apples and cut them into cubes of approximately 3 cm. Put them in a saucepan with blackberries, dates, vanilla extract and hot water. Cook over medium heat for about 30 minutes, or until soft.

Rub the butter and ground almonds in a bowl with your fingertips until they resemble bread crumbs. Add all the remaining crumb ingredients in the bowl and mix them, breaking the flaked almonds a little. Set aside.

Pour the filling into an oven-proof plate of approximately 25 x 20 x 6 cm and cover with the crumbled. Bake for 25 minutes, or until crispy and golden brown on top. Serve with cream or fresh cream.

Porchetta stuffed with sage, rosemary and garlic

What did the Romans do for us? This classic Italian pork roast comes from the ancient Romans, who apparently brought the idea here along with sage, rosemary and garlic plants. In Tuscany, huge whole pigs are roasted with this stuffing and served cold sliced ​​in the markets. Serve cold with salad or hot with a little cavolo nero, sauteed

Per serving 1.2 g of carbohydrates, 0.5 g of fiber, 54 g of protein, 36 g of fat, 549 kcal

For 8 people

  • 1 boneless pork belly (approximately 3 kg)
  • 2 teaspoons fine salt

For the filling

  • 10 g fresh sage leaves
  • 10 g rosemary needles
  • 2 cloves garlic, peeled
  • 1 tablespoon fennel seeds
  • 2 teaspoons salt
  • 1 teaspoon freshly ground black pepper
  • Saute or cavolo nero sauteed, to serve

Preheat the oven to 240 ° C / fan 220 ° C / gas 9. Place the pork belly with the skin facing up in a baking dish. Pour a large kettle with boiling water. You will see the skin whiten and swell. Now carefully tilt the can over a sink and pour the water. Do this one more time. Dry the pork belly well with paper towels and rub the salt on the skin. Let it stand for 10 minutes before drying it again with paper towels.

Katie says

Ask your butcher to mark the skin in diagonal lines. If this has not been done, punctuate the skin yourself after soaking it, it will be much easier.

Make the filling by briefly mixing the ingredients in a food processor to form a rough paste, or cut them more authentically on a board with a chef's knife. Turn the pork belly with the skin facing down and spread the mixture evenly over it. Roll up the belly and tie it with a butcher's rope in several places. Put it on a rack over a roasting dish and place it in the center of the oven. Fill the can halfway with water to help create steam and crackle the skin.

Roast for 40-50 minutes, or until the skin is completely blistered, then remove from the oven. Reduce the temperature to 170 ° C / fan 150 ° C / gas 3. Tilt the grease in the roasting can or store it to roast the vegetables. Return the baked pork meat on a rack over a clean can with more poured water and continue cooking for 1½-2 hours. If you have a meat thermometer, the internal temperature should reach at least 62 ° C (140 ° F) for 3 minutes. Do not worry if you have been through this, it will still be juicy inside. When the pork is cooked, remove it from the oven and let it rest for 20 minutes to relax.

Curried fish with pumpkin and coconut

Enjoy this glorious Keralan curry with fried cabbage.

Per serving 10 g of carbohydrates, 2.2 g of fiber, 27 g of protein, 37 g of fat, 486 kcal

For 8 people


Any cabbage is suitable for this dish, but I like to use green leaves to contrast with the golden colors of my curry fish (left). To make it more colorful and elaborate, try adding more grated carrot with cabbage or roasted peanuts at the end.

Per serving 5.3 g of carbohydrates, 3.9 g of fiber, 2 g of protein, 3.6 g of fat, 69 kcal

For 8 people

  • 2 tablespoons ghee, butter or extra virgin olive oil
  • ½-1 red chili, cut into rings
  • 2 teaspoons cumin seeds
  • 2 teaspoons black onion seeds
  • 1 white onion, thinly sliced
  • 1 teaspoon salt
  • A handful of curry leaves (optional)
  • 1 green cabbage (approximately 900 g), finely grated
  • A small handful of coriander, roughly chopped stems and discarded hard, to decorate (optional)
  • Grated carrot, to decorate (optional)l)

Heat the fat in the pan and fry the peppers and seeds until they burst. Add the onion, salt and curry leaves, if you use them. Let the onion soften and cook for 5 minutes, then add the cabbage and continue stirring. Keep the pan on high heat for about 5-10 minutes until the strips of cabbage soften, like pasta al dente. Transfer to a plate and spread with chopped cilantro and grated carrot, if using.

  • 4 tablespoons butter, coconut oil or extra virgin olive oil
  • 2 brown onions, thinly sliced
  • 350 g pumpkin
  • 20 curry leaves (from Asian supermarkets), washed. Instead, you can use dried curry leaves, but add ten more
  • 1 cinnamon stick, cut in half
  • 4 cardamom pods, crushed
  • 4 whole green bird's eye chiles
  • 20 g grated fresh ginger
  • 3 garlic cloves fatty, grated
  • Salt and freshly ground black pepper
  • 1 kilo huss (dog fish), cod or similar white fish or salmon, cut into 5 cm pieces
  • 1½ teaspoon turmeric
  • 1 teaspoon freshly ground black pepper
  • 2 x 400 g of coconut milk cans
  • A small handful of coriander leaves to decorate
  • Sauteed cabbage, to serve

Heat half the ghee or oil in a large skillet over low heat, then sauté the onion, squash, curry leaves, cinnamon, cardamom, chili, ginger, garlic and season for 10 minutes, until be soft Pour coconut milk, boil, then simmer. Cover and cook for 15 to 20 minutes or until the squash is tender. Add 50-100 ml of hot water if it is too thick.

Meanwhile, season the fish pieces with salt. Sprinkle with turmeric and cook the remaining fat in a nonstick skillet. They do not need to cook well, but they must be firm and lightly browned. Add the fish and juices to the curry, and heat for 5-10 minutes, until ready. Season and sprinkle with cilantro to serve.

Stewed lamb steaks with white wine and rosemary

For aesthetics, allow one stem per person, but some people can only eat half. Fortunately, after low and slow cooking time, you can easily slide a portion of the bone allowing two less hungry guests to share. The gremolata is optional, but it makes it beautiful and gives it a touch of sparkle.

Per serving 9 g of carbohydrates, 3.2 g of fiber, 50 g of protein, 32 g of fat, 543 kcal

For 6

  • 2 large sprigs of rosemary
  • 2 bay leaves
  • 4 tablespoons drip, butter or extra virgin olive oil
  • 6 lamb legs, approximately 500 g each
  • 2 teaspoons salt
  • Freshly ground black pepper
  • 4 garlic cloves, peeled and lightly crushed
  • 2 medium onions, chopped
  • 2 medium carrots, chopped
  • 4 celery sticks, chopped
  • 1 bottle of dry white wine (750 ml)
  • 1 liter of hot lamb, beef or vegetable stock or water
  • Vegetable puree, roasted zucchini or steamed and buttered broccoli

For gremolata

  • Finely grated zest of 1 lemon
  • Rosemary sprig 15 cm, leaves collected and finely chopped
  • 1 tablespoon finely chopped parsley
  • A generous touch of black pepper
  • a pinch of salt

Preheat the oven to 170 ° C / fan 150 ° C / gas 3. Tie the rosemary and bay leaves with a string to make a bouquet of herbs.

Heat the fat in a large saucepan or pan on the plate. Season the legs of lamb everywhere with 1 teaspoon of salt and lots of black pepper. Put them on the plate or pan and put them really golden on all sides and on each flat end: it will take 30 minutes, turn them when you have finished one side.

Remove the stems and reserve in a bowl. Put the garlic, vegetables and bouquet of herbs in the pan and fry over medium heat for 5-7 minutes, until they soften.

Pour the wine and let it bubble over high heat for 2 minutes. Scrape the brown pieces from the bottom of the plate and stir them. Replace the lamb in the pan and add the broth. Bring to a boil and push the lamb under the liquid. Cover with a lid or with aluminum foil and put it in the oven for 2.5 hours, or until the meat falls off the bone. Use tongs to remove the spikes and put them in a roasting pan. (At this stage, if serving the dish the next day, let them cool before storing in the refrigerator). Keep them warm, covered with foil, while preparing the sauce.

Allow the juices to settle and remove the fat. Remove the bouquet of herbs and blend the sauce with a blender. Now return the pan to the plate and put on high heat for 30 minutes, to allow the sauce to reduce by half or until it thickens. Meanwhile, mix the gremolata ingredients.

Put the lamb back in the warming sauce and serve with the vegetables and a pinch of gremolata.

Autumn fruits roasted in rum with lime and coconut cream

Dark fruits are full of antioxidants and blend well with the tropical flavors of rum, lime and coconut. Choose ripe, naturally sweet fruit. This is ideal if you are serving people with lactose intolerance or vegans, but use it within the hour before it begins to separate again.

Lemon and Coconut Whipped Cream

Per serving 1.7 g of carbohydrates, 0 g of fiber, 0.5 g of protein, 5.7 g of fat, 59 kcal

For 6

  • 400 g can of coconut milk with all fat, refrigerated
  • Finely grated lime zest
  • 1 teaspoon extra vanillaCt

Leave the can of coconut milk in the refrigerator for 3 hours or more to settle and divide into the thicker white cream on the top of the can and the water on the bottom. Place the cream on top and beat with an electric mixer or hand mixer until you only have soft spikes, but do not overload. Add 3 tablespoons of coconut water, a little at a time, and the lime zest and vanilla extract. Continue beating very briefly until you have a loose whipped cream. Transfer to a plate and serve cold, within the hour.

Per serving 1.7 g of carbohydrates, 0 g of fiber, 0.5 g of protein, 5.7 g of fat, 59 kcal

For 6

  • 400 g can of coconut milk with all fat, refrigerated
  • Finely grated lime zest
  • 1 teaspoon vanilla extract

Leave the can of coconut milk in the refrigerator for 3 hours or more to settle and divide into the thicker white cream on the top of the can and the water on the bottom.

Place the cream on top and beat with an electric mixer or hand mixer until you only have soft spikes, but do not overload.

Add 3 tablespoons of coconut water, a little at a time, and the lime zest and vanilla extract.

Continue beating very briefly until you have a loose whipped cream.

Transfer to a plate and serve cold, within the hour.

Candied spiced Indian vegetables

This is a great way to use a lot of vegetables from the garden. You will need about 800 g of vegetables, such as green beans, onions, zucchini, leeks, mushrooms, squash, peppers and tomatoes. This recipe does not use as much oil as a traditional confectionery, but it transforms everyday vegetables into a creamy mass of colorful treats. This dish can be an independent meal or a spicy accompaniment of meat and fish.

Per serving 7.3 g of carbohydrates, 3.7 g of fiber, 5.6 g of protein, 31 g of fat, 342 kcal

It serves 2 or 4 as accompaniment

  • 100 g of green beans
  • 100 g cherry tomatoes on the vine
  • Half a head of garlic (slice horizontally through an unpeeled head)
  • 1 small zucchini, sliced ​​3 cm
  • 1 red or green pepper, cut into 8 long slices
  • 1 teaspoon salt
  • A lot of pepper
  • 2 teaspoons cumin
  • 2 teaspoons of masala powder chat (from larger supermarkets)
  • 12-15 curry leaves (from Asian supermarkets)
  • 125 ml of extra virgin olive oil
  • A small handful of coriander leaves.
  • 100 g of fat-free Greek yogurt
  • A handful of coriander leaves.

Katie says

This is delicious served with one of our low carb breads (see Monday's Daily Mail) to clean the juices.

You can also store leftover oil on the plate to dress salad or grilled meat another day.

Preheat oven to 180 ° C / fan 160 ° C / gas 4. Place vegetables and garlic on a round or square ovenproof 28-30 cm wide dish. Spread seasonings and spices. Place the curry leaves around and under the vegetables so they don't burn. Pour all the olive oil and roast the vegetables for 1 hour, or until they are soft and lightly browned. Check in half to make sure none are burning and cooked evenly. If any seems dry, sprinkle with olive oil.

When all the vegetables are tender, remove them from the oven. Serve on the tray along with the Greek yogurt, sprinkled with a little oil and some cooking juices, in a small bowl. Grind a nice touch of black pepper over everything and decorate with the coriander leaves.

Italian fish stew with zucchini and chili

This is halfway between a stew and a soup: you need a knife and a fork to eat the fish and a spoon for the glorious juices. If you do not have fish stock, it is fine to use hot water, since seafood has a lot of flavor.

Per serving 7.8 g of carbohydrates, 2.6 g of fiber, 22 g of protein, 15 g of fat, 283 kcal

For 6

  • 5 tablespoons extra virgin olive oil
  • 1 medium brown onion, diced 1 cm
  • 1 medium carrot, diced 1 cm
  • 1 stick of celery, cut into 1 cm dice
  • 2 garlic cloves, peeled but left whole and slightly crushed
  • ¼-½ spicy red pepper, finely chopped, to taste
  • ½ teaspoon salt
  • Freshly ground black pepper
  • 2 tablespoons tomato puree
  • 1 medium zucchini, diced 1 cm
  • 12 medium prawns, head and shells (defrosted if frozen)
  • 400 g of cooked seafood such as mussels, clams, squid
  • 50ml of brandy
  • 500 ml of fish or seafood broth, or hot water
  • 200 g of firm white fish, clean and chopped into small pieces
  • 2 tablespoons double cream (optional)
  • A small handful of parsley, chopped

Katie says

You can buy fresh seafood or cheat, as I have done here, with a package of cooked frozen seafood. But try to find prawns that have heads and shells, as they are essential for flavor.

In a large or wide pan with a lid, heat the oil over medium heat and then fry the brown onion, carrot, celery, garlic cloves and chili (as spicy as you like) with a little salt and pepper for 15 minutes until it softens

Add the tomato puree and stir, then add the zucchini. Now add the prawns and seafood, gently crushing the heads to release the juices. Splash the brandy and let it sizzle for a couple of minutes. Pour the broth or hot water and boil, then reduce the heat and simmer for 10 minutes.

Then add the white fish and continue cooking for 4-5 minutes, gently stirring the pan occasionally, until the fish is well cooked. Add the double cream (if you use it) and stir for a couple of minutes. Check the seasoning and add salt as necessary. Serve in bowls with chopped parsley sprinkled throughout the dish.

Curried beef and coconut handle

Manjula Samarasinghe is a dear friend of ours from Sri Lanka: her cuisine is wonderful. When we tried her food, we booked our next family vacation in her country and asked if she would come too. We ended up staying with his family, cooking from dawn to dusk while our children played cricket along with palm leaves. This recipe works equally well with chicken or prawns; Set the cooking time accordingly. You can make large amounts of pasta since it freezes well, so you can prepare a curry in a short time after the initial preparation.

Per serving 5.3 g of carbohydrates, 1.4 g of fiber, 56 g of protein, 31 g of fat, 529 g of kcal

Coconut Sambal

Fresh coconut would be used in Sri Lanka, but here we have used dried coconut, which is readily available and has a wonderful natural sweetness to calm the heat of the curry.

Per serving 0.9 g of carbohydrates, 1.9 g of fiber, 0.7 g of protein, 5.2 g of fat, 57 kcal

For 6

  • 50 g dried coconut
  • 1 small shallot, finely chopped
  • 1 clove of garlic, peeled and finely chopped or grated
  • A generous pinch of freshly ground black pepper
  • A very small pinch to ¼ teaspoon of chili powder, to taste, plus fresh red chili to decorate
  • Some curry sheets (from Asian supermarkets, optional)
  • l ½-1 teaspoon of fine salt, to taste
  • l 2-4 teaspoons of lemon juice, to taste

Place the coconut in a pestle and mortar with 2 tablespoons of cold water and stir to begin to soften. Add the shallot, garlic, black pepper, chili, curry leaves (if used) and salt. Mix a smooth paste, then add the lemon juice to taste and season. Serve in a bowl, garnished with fresh chili.

For 6

For pasta

  • 20 g coriander seeds
  • 1 teaspoon cumin seeds
  • 1 teaspoon fennel seeds
  • ¼ teaspoons fenugreek seeds
  • ¼ teaspoon black mustard seed
  • ½-1 teaspoon freshly ground black pepper
  • 6 curry sheets (see right tip, optional)
  • 2 garlic cloves fat, peeled and finely chopped
  • 1 teaspoon salt
  • 10 g fresh root ginger, finely chopped
  • 1 medium brown or red onion, finely chopped
  • 2 tablespoons coconut or extra virgin olive oil

For the curry

  • 900 g skirt or beef stew, cut into small pieces
  • 400 g can of whole coconut milk
  • Salt and freshly ground black pepper
  • Coconut sambal (see recipe) and cauliflower rice (see page 50), to serve
  • A small handful of fresh coriander leaves to decorate.

Toast all the spices in a dry pan over low heat for 5 minutes, until they begin to brown. Chill them in a piece of kitchen roll, then fold them and place the spices in a spice grinder and mix until powdery. Then transfer it to a pestle and mortar. (If you don't have a spice grinder, do it all in the mortar and mortar). Add the garlic, salt, ginger, onion and oil and then grind again to form a paste. (This can also be done in a small food processor).

Katie says

If you can find fresh curry leaves, they taste much better; They are sold in Asian stores or online.

They will last well in the freezer if you track them.

Heat the spice paste in a large saucepan, stirring over medium heat for a few minutes until it gets dark. Add the meat and stir, letting it fry for 5 minutes, until it browns completely. Pour the coconut milk and simmer with the lid on for 2-2½ hours until the meat is well cooked. Taste and adjust seasoning as necessary. Allow the curry to cool slightly and settle, then use a metal spoon to remove and discard any excess fat. Serve in hot bowls with sambal, cauliflower rice and a pinch of cilantro.

Hot Raspberry Pudding

In a typical sponge pudding already prepared, there could be up to 63 g of carbohydrates, but ours have only 14 g so that their blood sugar levels do not reach the ceiling. Butter and almonds make it delicious, but they increase calories, so take it as a gift, not every day. Individual silicone or dariole metal molds are ideal for this.

Hot vanilla flan

Carbohydrates are based on cow's milk, but if you use almond milk, you will save about 3 g of carbohydrates per serving. If you can't eat egg, you can use ready-made powdered custard without added sugar.

Carbohydrates are based on cow's milk, but if you use almond milk, you will save about 3 g of carbohydrates per serving. If you can't eat egg, you can use ready-made powdered custard without added sugar.

Per serving 8.9 g of carbohydrates, 0.5 g of fiber, 4.9 g of protein, 6.9 g of fat, 118 kcal

For 6

  • 15 g cornmeal
  • 500 ml of cow or almond milk
  • 1 large medjool date, stoned and finely chopped
  • 4 egg yolks
  • 2 teaspoons vanilla extract

Beat the cornmeal in 100 ml of milk in a bowl until smooth. Melt the date in 3 tablespoons of milk in a cup in the microwave for 1 minute, or in a small pan on the plate. When soft, crush with a fork. Put this mixture in a sieve and push with the back of a spoon into the flour bowl. Discard date skin. Add the egg yolks and beat until smooth.

Pour the remaining milk into a pan with the vanilla and heat until it is very hot, but not boiling. Whisk while pouring the egg mixture and continue beating until smooth and thick. You need to reach 85 ° C to sterilize the egg and thicken the flan. If you do not have a thermometer, verify that the flan covers the back of a wooden spoon.

Per serving 14 g of carbohydrates, 9 g of fiber, 12 g of protein, 37 g of fat, 464 kcal

For 6

  • 150 g of butter, softened, more extra to grease
  • 500 g raspberries, fresh or frozen
  • 3 teaspoons vanilla extract
  • 3 dates medjool fat, boneless
  • 3 eggs
  • 150 g ground almonds
  • 1½ teaspoon baking powder
  • Hot vanilla flan (see recipe below), cream or mascarpone cheese, to serve

Preheat the oven to 190 ° C / fan 170 ° C / gas 5. Grease the molds with butter generously.

Put the raspberries and 1 teaspoon of vanilla extract in a pan. Bring to a boil and use a potato masher to make them pulp while they soften. Lower the heat and simmer for 5 minutes, stirring frequently. Pour the raspberries in a sieve over a bowl and push with a spoon until only seeds are left, to discard. Measure 6 tablespoons of sauce and reserve. Pour the rest into the molds, equally.

Melt the dates in a small bowl with 3 tablespoons of hot water and mash with a fork until smooth. Push as much of the mixture as possible through a fine sieve into a large mixing bowl, discarding only the skins. Add the butter and mix by hand, then break the eggs and beat again. Add almonds, remaining vanilla and baking powder and stir well with a spatula. Place the mixture in the molds and place them in a baking dish. Fill the dish with cold water so that it is 3 cm around the molds. Bake for 25 minutes, or until the sponge is golden and elastic to the touch. Carefully remove the dish from the oven and leave it until ready to serve: desserts will be happy for up to 30 minutes.

When ready, heat the additional raspberry sauce in a pan or in the microwave. Remove the molds from the water; use tweezers if they are still hot. Pass a knife over the edge and invert each mold into a hot plate with 1 tablespoon of the reserved sauce poured over the top. Serve with custard, cream or mascarpone.

Spiced lamb casserole with harissa

Be sure to try the harissa before using it, as the brands vary in terms of spices and smoked.

Per serving 4.2 g of carbohydrates, 1.8 g of fiber, 28 g of protein, 25 g of fat, 355 kcal

For 8 people

Cauliflower Rice

To prevent glucose peaks in the bloodstream from eating rice, switch to cauliflower ‘rice’ instead.

To prevent glucose peaks in the bloodstream from eating rice, switch to cauliflower ‘rice’ instead.

Per serving 12 g of carbohydrates, 3.2 g of fiber, 4 g of protein, 8.9 g of fat, 146 kcal

For 6

  • 800g-1kg of cauliflower (flower, stem and leaves)
  • 4 tablespoons extra virgin olive oil, ghee, coconut oil, chicken fat or dripping beef
  • 1 finely chopped onion or 5 finely chopped scallions
  • 1 teaspoon salt
  • Freshly ground black pepper

Cut the head of the cauliflower into large florets and cut approximately the stem and leaves. Place a third of the cauliflower in a food processor and pulse until it is like large grains of rice, making sure you don't end up with a mash. Tilt in a bowl and repeat with the remaining two thirds. If you don't have a food processor, grate the florets and the stem and finely chop the leaves.

Heat the fat in a wok or large pan. Fry the onion over medium heat for 7 minutes or until soft. Add cauliflower, season and stir. Add 3 tablespoons of water, cover and simmer for 7 minutes or until smooth.

  • 1 kg of lamb fillets
  • Salt and freshly ground black pepper
  • 4 tablespoons extra virgin olive oil
  • 2 medium carrots, chopped
  • 2 celery sticks, chopped
  • 1 brown onion, chopped
  • 5 sprigs of thyme
  • 2 small bay leaves
  • 1 tablespoon harissa paste, to taste
  • 4 garlic cloves fat, peeled and lightly crushed
  • 1 heaped teaspoon ground cumin
  • 1 teaspoon turmeric
  • 1 teaspoon cinnamon
  • 1 teaspoon ground ginger
  • 1.5 liters of hot meat or chicken broth
  • Turmeric ‘rice’ cauliflower, to serve (see recipe below, but add ½ teaspoon of turmeric, 1 cinnamon stick and 4 cardamom pods divided when frying onion)
  • A small handful of coriander or thyme, to serve

Preheat oven to 170 ° C / fan 150 ° C / gas 3. Season the lamb and brown in half the oil in a heavy-bottomed pan or pan. Remove from pan and set aside.

Ponga el aceite restante en la cacerola a fuego medio y agregue las verduras. Ate las hierbas en un ramillete de hierbas y agréguelas a la olla. Cocine las verduras durante 10 minutos o hasta que comiencen a ablandarse. Agregue la harissa, las especias y otra pizca de sal, luego vuelva a poner el cordero en la olla. Agregue suficiente caldo para cubrir, revuelva y deje hervir. Cubra y cocine en el horno durante 1.5 horas o hasta que el cordero esté tierno. Retire el cordero y la mitad de las verduras y déjelo reposar, cubierto con papel de aluminio. Desecha las hierbas.

Licúa la salsa con un licuadora y vuelve a poner sobre el fuego. Reduzca a una consistencia de salsa – esto debería tomar 10-15 minutos a fuego alto. Para servir, corte el cordero y vierta la salsa en tazones. Agregue una cucharada de coliflor ‘arroz’ y cubra con rodajas de cordero y verduras reservadas. Decorar con cilantro o tomillo.

Calamares cocidos a fuego lento con espinacas y chile

Por porción 9.8 g de carbohidratos, 2.8 g de fibra, 16 g de proteína, 12 g de grasa, 252 kcal

Para 6

  • 5 cucharadas de aceite de oliva extra virgen
  • 1 cebolla blanca, finamente picada
  • 2 dientes de ajo grasos, pelados y ligeramente triturados
  • ½-1 chile rojo, finamente picado, o ½ cucharadita de hojuelas de chile o aceite de chile
  • Sal y pimienta negra recién molida
  • Calamares limpios de 500 g, cuerpo cortado en anillos de 1 cm (½ pulg.) Y tentáculos y alas picados
  • 250 ml de vino blanco seco
  • 2 x 400 g latas de tomates ciruela
  • 300 g de acelgas o espinacas, lavadas, sin tallos duros y hojas picadas

Calienta el aceite en una sartén grande y ancha a fuego lento, agrega la cebolla, el ajo y el chile. Sazone y cocine durante 5-7 minutos, o hasta que estén suaves. Agregue los calamares, aumente el fuego a medio y cocine durante unos 10 minutos hasta que los anillos de calamares estén blancos. Añadir el vino y llevar a ebullición. Reduce el fuego a bajo y deja que el alcohol se evapore durante 5-7 minutos.

Pon los tomates en un tazón y rómpelos en una salsa pulposa. Agréguelos al calamar, junto con las hojas y 200 ml de agua caliente. Reduzca el fuego a fuego lento y cocine durante 1-1½ horas, o hasta que los calamares estén realmente tiernos y suaves. Sazone al gusto y sirva aderezado con aceite de oliva de buena calidad.

Bouef Bourguignon

Si nunca has hecho este clásico estofado francés, haz un voto para comenzar este otoño, no te decepcionará. Los buenos cortes de carne para esto son aquellos que tienen suficiente colágeno para producir carne tierna que no se secará durante la cocción prolongada; mejilla, pechuga grasosa y mandril son perfectos.

Puré de verduras

Valores nutricionales: variarán según las verduras utilizadas.

Para 6

  • 800 g de vegetales bajos en carbohidratos, como coliflor, apio, calabaza, sueco, coles de Bruselas, brócoli
  • 50 g de mantequilla salada o aceite de oliva virgen extra, más extra para servir
  • 25-75 ml de leche de nuez, leche de vaca, crema o crema fresca, según sea necesario
  • ½ cucharadita de sal
  • Freshly ground black pepper
  • ½ cucharadita de nuez moscada molida, opcional
  • 50 g de parmesano, finamente rallado, opcional

Cueza al vapor o hierva las verduras hasta que estén tiernas. Escurrir bien. Mezcle con los ingredientes restantes en un procesador de alimentos o con una batidora hasta que estén suaves y lisos. Pruebe y ajuste el condimento según sea necesario. Salpique con mantequilla o aceite para servir.

Por porción sin harina de maíz 7.6 g de carbohidratos, 1.9 g de fibra, 63 g de proteína, 21 g de grasa, 473 kcal

Para 8 personas

  • 5 cucharadas de aceite de oliva extra virgen
  • 50 g de mantequilla
  • 1,5 kg de estofado de ternera cortada en trozos pequeños
  • 1 cebolla grande, picada
  • 200 g de manteca de panceta, en cubos o tocino sin fumar
  • 1 rama de apio, picada
  • 1 zanahoria grande, picada
  • 5 dientes de ajo gordos, pelados y ligeramente aplastados
  • Unas ramitas de tomillo, más extra para decorar
  • Freshly ground black pepper
  • 500ml de vino tinto
  • 500 ml de caldo de carne
  • 2 hojas de laurel
  • 1 puerro grande, lavado y cortado en rodajas de 2 cm
  • 250 g de champiñones pequeños (o champiñones a la mitad)
  • 2 cucharadas de harina de maíz, si es necesario
  • Puré de apio (ver receta)

Calienta 3 cucharadas de aceite y la mitad de la mantequilla en una cacerola o cacerola grande de base pesada (una que tenga tapa). Dora un tercio de la carne a un rico color marrón oscuro por todas partes.

Con una cuchara ranurada, transfiera la carne a un tazón tibio mientras se dora. Repita con los otros dos tercios. Mantenga el aceite y los jugos en la sartén y fríe la cebolla, la panceta, el apio, la zanahoria y el ajo con el tomillo y un poco de pimienta negra hasta que estén suaves.

Ahora regrese la carne a la cacerola y revuelva. Vierta el vino y el caldo, agregue las hojas de laurel y revuelva. Llevar a ebullición y luego reducir el fuego para cocinar muy suavemente para que la superficie esté temblando, sin cubrir, durante 2 horas. Si comienza a verse seco, agregue un poco de agua caliente y tape.

Katie dice

This is ideal to have as leftovers – it can be taken to work to reheat in the microwave until piping hot; great for making your colleagues jealous as they eat their soggy sandwiches.

Meanwhile, fry the leek and mushrooms in the remaining olive oil and butter, with some seasoning, for around 15 minutes or until lightly browned. Set aside and add them to the casserole after it has been cooking for 2 hours. Continue to cook for 30 minutes to 1 hour. Taste the sauce and adjust the seasoning. Allow the casserole to settle off the heat for a couple of minutes and skim off any excess fat. If the sauce is very watery it can be thickened with the addition of the cornflour mixed with 2tbsp water – stir into the casserole then heat through until thickened. Serve sprinkled with thyme, and with some celeriac mash.

Sauteed cavolo nero with lamb ragu

Cavolo nero (sometimes known as black kale) is the cabbage with long, dark green leaves. It grows well in the UK, although it originates from Tuscany. The bitter leaves make the perfect foil to the sweet lamb ragu.

Per serving 4.2g carbs, 9.1g fibre, 7.1g protein, 11g fat, 165 kcal

Para 4 personas

  • 400g cavolo nero
  • 3tbsp extra-virgin olive oil
  • 2 cloves of garlic, peeled and lightly crushed
  • ½-1 red chilli, roughly sliced
  • Salt and freshly ground black pepper

Pull the leaves away from the hard stalks of the cavolo nero, roughly tear them and rinse briefly. Put them in a steamer or salted boiling water for 5-7 minutes, until just cooked. Drain the leaves.

Heat the oil in a large frying pan. When hot, add the garlic, chilli, salt and pepper. Fry for 2 minutes then add the cavolo nero and fry for 5 minutes more, stirring constantly, until it softens.

Lamb Ragu

Per serving 9.5g carbs, 3g fibre, 27g protein, 25g fat, 403 kcal

Para 4 personas

  • 3tbsp extra-virgin olive oil
  • 1 medium onion, finely chopped
  • 1 stick of celery, finely chopped
  • 1 carrot, finely chopped
  • 3 cloves of garlic, peeled and lightly crushed
  • 500g lamb mince
  • 125ml red wine
  • 400g tin of tomatoes
  • Salt and freshly ground black pepper
  • 25g pecorino or Manchego or Parmesan cheese, finely grated

Heat the oil in a pan and soften the onion, celery, carrot and garlic over a medium heat for 7-10 minutes. Add the lamb and break up as it browns. When most of the water from the meat has evaporated, pour the wine in. Reduce for five minutes before adding the tomatoes. Wash out the tin with 100ml water and add this too. Cook over a low heat for 1 hour, stirring often. Taste and season. Spoon off excess oil and serve on top of the cavolo nero, with the cheese sprinkled over.

Mushroom, squash and lentil stew

This simple stew has all the robust and herby flavours of Italy’s ‘cucina povera’ type of cooking, where wonderfully warming foods are created with little money. This is a vegan recipe but Italians would often add a rind of Parmesan cheese for a hit of savoury umami flavour.

Per serving 19g carbs, 5.9g fibre, 9g protein, 11g fat, 220 kcal

Para 6

  • 20g dried porcini mushrooms
  • 500ml water
  • 500g chestnut mushrooms
  • 2tsp salt
  • Freshly ground black pepper
  • 6tbsp extra-virgin olive oil, plus extra for serving
  • 1 red onion, roughly chopped
  • 200g swede or butternut squash, roughly chopped
  • 200g celery
  • 2 fat garlic cloves, lightly crushed
  • 3 sprigs of thyme
  • 2 sprigs of rosemary
  • 2 bay leaves
  • ½-1tsp chilli flakes
  • 500g dried brown lentils
  • 3tbsp tomato purée
  • 700ml vegetable stock
  • A small handful of parsley, roughly chopped

Soak the porcini in 500ml hot water in a jug for 10-15 minutes. Fry the chestnut mushrooms with 1tsp salt and lots of black pepper in 4tbsp of oil over a medium-high heat in a casserole dish or pan for 5 minutes, or until browned. Take the porcini mushrooms out of the water, reserving it, and chop roughly then add to the frying mushrooms and heat through. Use a slotted spoon to move the mushrooms to a bowl.

In the same dish, pour in the remaining oil and fry the onion, swede, celery, garlic and remaining salt for 10 minutes, or until soft. Tie the thyme, rosemary and bay leaves together with a short piece of string. Drop into the dish and add all the mushrooms. Add the chilli flakes, to taste, the lentils and tomato purée, and carefully pour the porcini mushroom water in, leaving any sediment in the jug. Pour in 700ml stock and stir.

Bring to the boil and cover. Turn the heat down to a gentle simmer and let the stew cook for 40 minutes-1 hour, until the lentils are cooked. Taste and adjust seasoning as necessary. Serve drizzled with olive oil and sprinkled with parsley.

Poached pears in raspberries in red wine

Per serving 26g carbs, 8.7g fibre, 3.7g protein, 19g fat, 402 kcal

Para 6

  • 6 fat, ripe pears
  • 1 medjool date, finely chopped
  • 300g raspberries, fresh or frozen
  • 1 bottle of fruity red wine
  • 3tsp vanilla extract
  • 1 piece of lemon zest, 5cm long
  • 1 piece of orange zest, 5cm long
  • 50g blanched hazelnuts, chopped
  • 200ml whipping cream

Peel the pears and place into a saucepan, stems upwards. Add the date and raspberries. Pour the wine over then add 2tsp of the vanilla extract and the zests. Bring the wine to a gentle boil then lower the heat and cover. Let them simmer for 45 minutes-1 hour, depending on the ripeness of the fruit.

Heat the oven to 200°C/fan 180°C/gas 6. Roast the hazelnuts for 8 minutes, or until lightly browned. Remove and roughly chop, then set aside.

Whip the cream to soft peaks with the remaining vanilla and set aside.

Using a slotted spoon, remove the pears to a serving dish. Strain the sauce through a sieve into a jug, pushing the fruit through. Discard the date skin, raspberry pips and the zests. Pour the sauce back into the pan and put over a medium heat for 10-15 minutes to reduce to a thick soup consistency. Pour a little over the pears and put the rest in a jug. Serve the pears warm with the vanilla cream and nuts.

Hunter's chicken casserole

This is one of Giancarlo’s recipes from his childhood in Tuscany. It was made after a hunt when his father would have caught rabbit, pheasant or partridge, or dispatched one of their chickens or guinea fowl. We make it with chicken but any of the white meats will work. Do be fussy in your choice of olives; the flavour is so much better if you buy them with stones. Good-quality black kalamata or taggiasche are best for this dish.

Per serving 4.9g carbs, 2g fibre, 44g protein, 31g fat, 487 kcal

Para 6

  • 1 large chicken, jointed, or 6 large chicken thighs, bone in and skin on
  • Salt and freshly ground black pepper
  • 2 sprigs of rosemary
  • 3 cloves of garlic, peeled
  • 4 rashers of unsmoked streaky bacon
  • 2 red peppers, roughly chopped
  • 175ml white wine
  • 2tbsp tomato purée
  • 100g good-quality black olives, stoned
  • 500ml chicken stock
  • 2tbsp cornflour (optional)
  • 75g double cream
  • 1tbsp roughly chopped parsley
  • Vegetable mash or green vegetables, to serve

Season the chicken with salt and black pepper. Heat a large casserole dish or wide saucepan and brown the chicken, skin side down first, very well all over. It will take up to 30 minutes. Let each side become golden before turning it. Remove the chicken from the pan and remove two-thirds of the fat.

Pile the rosemary, garlic and bacon on a chopping board and chop them together with a sharp knife. It will form a fatty paste which will melt and form the base of the stew. Fry the paste in the casserole dish for 2 minutes, until it renders down and smells fragrant. Add the peppers and stir. Cook for a couple of minutes then add the chicken pieces. Increase the heat so that they sizzle then pour in the wine; allow it to evaporate for five minutes before adding the tomato purée, olives and stock. Bring the stew to the boil then reduce the heat to a simmer.

Cover the pan, leaving the lid ajar to let out some of the liquid or partially cover it with foil. Let it cook over a low heat for 1 hour. Remove the lid and check the meat: it should fall off the bone easily, but cook for up to 30 minutes more if not. If there is a lot of liquid, add the cornflour made into a paste with 2tbsp of water. Heat, stirring, until thickened, stir through the cream and serve.

Scatter the parsley over and serve with some vegetable mash (see page 50) or your choice of green vegetables.

Slow cooked short ribs and sausages

I ate this wonderfully rich and sticky meat stew in Sicily many years ago. Then the sauce was eaten first, as a ragu with pasta, and the meat later. However, we like it as a stew and I love how short ribs become tender and soft with a low, slow cook.

Per serving 9.6g carbs, 3.6g fibre, 38g protein, 36g fat, 532 kcal

Para 8 personas

  • 2tbsp extra-virgin olive oil
  • 75g pancetta, finely diced, or streaky bacon
  • 1.2kg beef short ribs
  • 400g Italian or Toulouse sausages (try to use ones without any rusk, which is a dried cereal filler), cut in half
  • 2 bay leaves
  • 1 sprig of rosemary
  • 2 leeks, roughly chopped
  • 1 large carrot, roughly chopped
  • 1 celery stick, roughly chopped
  • 2 fat garlic cloves, peeled and lightly crushed
  • Salt and freshly ground black pepper
  • 300ml white or red wine
  • 1tbsp tomato purée
  • 800g tinned tomatoes, roughly chopped
  • 300ml chicken, meat or veg stock, or hot water
  • 200g peas (optional)
  • Low-carb vegetable mash, to serve  (see receta)

Preheat the oven to 190°C/fan 170°C/gas 5. Heat the oil in a large casserole dish, fry the pancetta or bacon, then add the short ribs and sausages with the bay leaves and rosemary. Brown all over for around 10 minutes, moving them around with tongs. Remove the meat from the pan and set aside on a warm plate.

Add the leeks, carrot and celery with the garlic and seasoning and cook for 10 minutes until they soften. Add the meat to the casserole and pour in the wine, bring to the boil and cook for a few minutes to reduce.

Add the tomato purée, tinned tomatoes and stock and stir to combine. Bring to the boil then cover and cook in the oven for 1.5 hours. Remove the stew from the oven and check the liquid; if it looks dry add up to 300ml hot stock or water. Move the ribs and sausages around to ensure even cooking. Cover the casserole and cook for another 1.5 to 2 hours or until the meat falls apart easily – this will depend upon the cuts and size of the meat. Add the peas at the end, if using, and cook for 10-15 minutes. Taste and adjust the seasoning as necessary.

Allow the casserole to settle and skim off any excess fat. If the sauce is very watery, reduce by simmering for 10 to 15 minutes on the hob. Serve with the mash.

Roman lamb with anchovies and rosemary

With a bottle of red wine this feels like a proper Roman feast. Italians enjoy the juices from the pan rather than a gravy but we’ve written a recipe for one as half of our family are English and like their gravy! Don’t be put off by the idea of fish with lamb, the anchovies melt away during cooking and leave a wonderfully savoury flavour.

Per serving 5g carbs, 1.5g fibre, 46g protein, 40g fat, 573 kcal

Para 8 personas

  • 1 medium shoulder of lamb (around 2kg)
  • 2 sprigs of rosemary (approximately 20cm long)
  • 40g anchovy fillets in oil
  • 2 fat garlic cloves
  • Salt and freshly ground black pepper
  • 3 celery sticks, halved widthways
  • 2 carrots, halved lengthways
  • 200ml white or red wine vinegar
  • 200ml water

For the gravy

  • 100ml red wine
  • 25g softened butter
  • 20g cornflour
  • Salt and freshly ground black pepper
  • Sautéed spinach, to serve

Let the lamb come to room temperature to ensure it cooks evenly. Cut away any very tough skin from the top; waxy fat is good, so you can leave that. Preheat the oven to 220°C/ fan 200°C/gas 7.

Pull the leaves off the rosemary and discard the stems. Pile the anchovies, garlic and rosemary together on a board with a little salt and pepper and chop together until you have a rough paste. Use a sharp knife to spear the lamb in about 20 places and push a pinch of the paste into each small cut. Lay the celery and carrots in the centre of a baking tray to form a trivet for the lamb to sit on; this will keep it out of the water and vinegar in the dish.

Rub the lamb all over with salt and place it on top of the vegetables. Pour the vinegar and water into the tray. Cover the tray tightly in 2 layers of foil and bake in the oven for 10 minutes. Turn the oven down to 180°C/fan 160°C/gas 4 and roast for 3 hours. After this time remove the foil (carefully, as the steam rushes out) and pull the shoulder bone away slightly. The meat around it should give easily, be tender and about to fall off the bone. If it is not done, replace the foil and put the lamb back into the oven.

Remove the lamb and vegetables from the roasting pan and set aside on a plate to rest, covered in foil and a cloth. Strain the juices from the cooking pan into a medium saucepan through a fine sieve. Let the juices settle and scoop off the fat from the surface with a ladle and discard. Add the red wine to the juices with about 300ml hot water and stir – how much water you need to add depends on how much liquid you already have from the lamb juices and how much gravy you want to make. Thicken the sauce by mixing the butter and cornflour together in a small bowl. Add a little of this mixture to the gravy with a whisk and cook over a medium heat until thickened. If it doesn’t get thick enough after a few minutes, add a little more butter and cornflour.

Season to taste and pour into a warm gravy boat or jug. Put the lamb into a warm serving dish with the gravy on the side.

Chicken, lemon and rosemary casserole

This very easy casserole is a great supper dish and will sit happily on the hob until you are ready to eat, so there’s no need to worry about precise timings. In our cookery school we love to show students how to make a ‘soffritto’, a trio of finely cut vegetables which forms the base flavour of Italian foods such as ragu, soups and stews.

Per serving 9g carbs, 3.8g fibre, 31g protein, 14g fat, 300 kcal

Para 6

  • 6 x large skin-on, bone-in chicken thighs or 1 large chicken, jointed
  • Salt and freshly ground black pepper
  • 2 lemons
  • 100ml white wine
  • 500ml hot water or chicken stock

For the soffritto

  • 1 white onion, finely chopped
  • 2 stalks of celery, finely chopped
  • 2 medium carrots, finely chopped
  • 1 long strip of lemon zest
  • 3 garlic cloves, crushed
  • 3 sprigs of rosemary
  • 3 medium bay leaves
  • Salt and freshly ground black pepper
  • Sautéed cavolo nero or spinach, to serve

Season the chicken pieces with salt and pepper. Fry them, skin-side down, in a wide, lidded, heavy-based pan or wide casserole until golden brown. The skin will release enough fat to fry them. Turn the pieces to the other side and brown again. It will take around 20 to 25 minutes to get a good colour on them. Remove the chicken pieces and set aside while you cook the soffritto.

Pour away most of the fat from the casserole, leaving around 4tbsp. Fry all the soffritto ingredients together over a low heat for around 15 minutes until they have softened and darkened in colour.

Return the chicken to the pan. Halve the lemons, squeeze the juice over the chicken and toss in the lemon halves. Stir well to combine then add the white wine and let it reduce for a couple of minutes until the strong smell of wine has dissipated. Add the hot water or stock and cook over a low heat with the lid on for about 1 hour or until the chicken is cooked through and tender, stirring occasionally. Serve with sautéed greens.

Swede and celeriac dauphinoise

This creamy, garlicky indulgence will turn any weekend roast into a sumptuous dinner

Per serving 3.7g carbs, 4.7g fibre, 2.3g protein, 31g fat, 311 kcal

Para 8 personas

  • 300ml double cream
  • 3 fat garlic cloves, finely chopped
  • Salt and freshly ground black pepper
  • ½tsp nutmeg
  • 100g butter, melted
  • 800g-1kg of celeriac, swede or turnip (or a mixture of all three), peeled and finely sliced

Heat the oven to 200°C/fan 180°C/gas 6. Mix the cream, garlic, seasoning, nutmeg and butter in a bowl. Put a layer of vegetables into an ovenproof dish (we often use a round dish with a 25cm diameter, 6cm deep). Pour over a layer of cream, and repeat until everything is used up, finishing with cream. Cover with foil and bake for 1 hour. Uncover and bake for 15 minutes until the vegetables are tender. Rest for 10 minutes before serving.