Breakfast Burritos

These easy burritos are perfect for on-the-go. Fill them up with your choice of ingredients, grab and run!

Diabetes UK

Ingredients:

• 8 wholemeal tortillas
• chilli sauce and seasoning (optional)
• cold Fillings:
• 2 large tomatoes, chopped
• 1 red pepper, sliced
• 4 spring onions, chopped
• 100g cooked spinach or frozen defrosted, drained
• 1 avocado, peeled and sliced
• 80g cheddar, grated

Warm fillings:

• 1 x 400g tin beans, drained
• 4 scrambled eggs
• 4 rashers back bacon, grilled

Find the full recipe here.

Brussels and bacon hash with a poached egg

A filling breakfast that will set you up nicely for the day ahead.

Diabetes UK

Ingredients:

• 200g potatoes
• 300g sweet potatoes
• 500g Brussels sprouts, trimmed
• large pinch white pepper
• 2 tsp oil
• 1 large onion, finely chopped
• 2 rashers lean smoked bacon, finely chopped
• 4 eggs, poached

Find the full recipe here.

Evesham egg muffins

Quick and easy, this classic breakfast will go down a treat.

Diabetes UK

Ingredients:

• 1 bunch asparagus (10 medium spears)
• 2 tbsp vinegar (malt, spirit or cider)
• 2 large eggs
• 2 muffins (ideally wholemeal)
• 2 tsp low-fat cream cheese
• 50g wafer-thin ham
• pinch black pepper

Find the full recipe here.

Avocado, banana and cashew toast

Why not get the kids involved in making breakfast with this easy, healthy and yummy breakfast.

Diabetes UK

Ingredients

• 75g cashew nuts
• 4 slices wholemeal bread
• 1 large avocado
• 1 large banana

Find the full recipe here.

Kedgeree

A classic with a simple twist – salmon and smoked paprika instead of smoked haddock. All the taste with less of the salt.

Diabetes UK

Ingredients

• 300g basmati rice
• 2 heaped tsp mild-medium curry paste (or powder)
• 1 heaped tsp mild (dulce) smoked paprika
• 4 eggs
• 2 tsp sunflower oil
• 1 leek, finely chopped
• 1 red pepper, finely chopped
• 300g skinless, boneless salmon, roughly cut into 2–3 cm cubes
• juice 1 lemon
• 1 tbsp low-fat yogurt
• handful of finely chopped coriander, plus sprig to serve
• 1 lemon, cut into wedges

Find the full recipe here.

Very berry porridge

This yummy breakfast will keep you feeling fuller for longer.

Diabetes UK

Ingredients:

• 50g rolled oats
• 6 strawberries, sliced
• 6 raspberries
• 15 blueberries
• 100ml skimmed milk
• 2 tsp toasted flaked almonds

Find the full recipe here

Summerberry smoothie

A great brekkie for those on the go.

Diabetes UK

Ingredients:

• 100g frozen summer berries
• 200ml skimmed milk
• intense sweetener, to taste

Find the full recipe here

Tomato Bagels

A healthy twist on a new york favourite.

Diabetes UK

Ingredients:

• 4 medium vine tomatoes, halved
• 1 tsp sunflower oil
• 1 large leek, shredded
• 2 wholemeal bagels
• 60g fat-free Quark
• 3 tsp fresh chives, chopped and 1 tsp to garnish
• freshly ground black pepper

Find the full recipe here

Mushroom and spring onion omelette

Diabetes UK

Ingredients:

• 2 eggs
• pinch white pepper
• 1 tsp rapeseed oil
• 150g mushrooms, sliced
• 1 spring onion, chopped
• 10g reduced-fat Cheddar, grated

Find the full recipe here

Mini blueberry pancakes

Diabetes UK

Ingredients:

• 200g wholemeal flour
• 1 tsp baking powder
• 1 medium egg, beaten
• 250ml skimmed milk
• 1 tsp vanilla extract
• 200g fresh blueberries
• 2 tsp sunflower oil
• 1 tsp caster sugar (optional)

Find the full recipe here

Chicken and soya bean salad

A quick, protein-packed lunch for those on the go.

Diabetes UK

Ingredients:

• 1 small chicken breast (70g)
• 2 lemon wedges
• 150ml boiling water
• 50g frozen soya beans, defrosted
• handful mixed salad leaves
• 2 spring onions, sliced
• 4cm cucumber sliced
• 1 large tomato, sliced
• half punnet cress
• 1 tbsp 0% fat yogurt
• 1 tsp tahini (sesame paste)
• half tsp sesame seeds
• good pinch black pepper

Find the full recipe here.

Egg florentine tartlets

Add a crisp, green salad for a lovely lunch.

Diabetes UK

Ingredients:

• 100g cooked drained spinach (or 100g frozen spinach, defrosted and water squeezed out)
• 60g light cream cheese (plain or garlic and herb if you prefer)
• good pinch nutmeg
• 1 hen’s egg
• good pinch freshly ground pepper
• 1 heaped tbsp (15g) finely grated Parmesan cheese
• 4 sheets filo pastry
• 2 tbsp sunflower oil
• 12 quail’s eggs

Find the full recipe here.

Goat’s cheese and roast vegetable pan bagnat

A yummy vegetarian lunch for on the go.

Diabetes UK

Ingredients:

• 3 peppers – red, yellow and green, roughly chopped
• 1 large red onion, cut into wedges
• 1 courgette, sliced
• 2 tbsp extra-virgin olive oil
• 2–3 tsp balsamic vinegar
• 1 tsp dried oregano
• black pepper
• 2 x half ciabatta loaves
• 100g goat’s cheese
• 2 tomatoes, sliced
• handful fresh basil

Find the full recipe here.

Fruity coronation chicken

Great for a packed lunch.

Diabetes UK

Ingredients:

• 2 tsp half-fat crème fraiche
• 4 tsp low-fat natural yogurt
• 1 tsp medium curry powder
• 1 tbsp fresh coriander
• 1 large, boneless, skinless chicken breast, cooked and sliced
• 3 fresh apricots, sliced
• 1 mango, peeled and sliced
• 3 spring onions, chopped
• 60g rocket salad leaves

Find the full recipe here

Green summer soup

Diabetes UK

Ingredients:

• 2 tsp rapeseed oil
• 250g bunch asparagus, roughly chopped, with woody stalks removed
• 2 cloves garlic, crushed
• 1 bunch spring onions, trimmed and chopped
• 1 400g tin flageolet beans, drained (265g drained weight)
• 1 low-salt vegetable stock cube in 500ml boiling water
• good pinch white pepper
• 200g pack fresh spinach
• 160g cucumber, chopped
• a handful (25g) mixed fresh herbs, such as parsley and basil
• 1 avocado, peeled and stone removed
• 3 tbsp 0% fat Greek-style yogurt
• 4 slices cucumber, chopped
• 3 radishes, sliced and chopped

Find the full recipe here

Mediterranean pasta salad

Diabetes UK

Ingredients:

• 225g dried pasta shapes
• 10 cherry tomatoes, quartered
• 10 black olives, sliced
• quarter cucumber, chopped
• half red onion, thinly sliced
• 40g Feta cheese, crumbled
• 15g pine nuts, toasted
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• handful basil leaves

Find the full recipe here

Salmon, red onion and sweet pepper wraps

Diabetes UK

Ingredients:

• 200g tin red salmon
• half red onion, finely chopped
• 1 red pepper, finely chopped
• 50g cucumber, finely diced
• 50g low-fat yogurt
• juice half lemon
• good grind black pepper
• 2 wholemeal tortillas
• 50g salad leaves

Find the full recipe here

Spinach, red onion and potato tortilla

Diabetes UK

Ingredients:

• 400g new potatoes
• 250g frozen leaf spinach (130g once defrosted and excess water squeezed out)
• 1 tbsp olive oil
• 1 large red onion, thinly sliced
• 5 eggs
• pinch pepper, to season

Find the full recipe here

Sweet potato soup

Diabetes UK

Ingredients:

• 1 tsp oil
• 1 onion, chopped
• 2 cloves garlic, crushed
• 1 small carrot, chopped
• 450g sweet potato, peeled and chopped
• 450ml vegetable stock
• 2 tbsp fresh parsley, chopped
• freshly ground black pepper

Find the full recipe here

Warm lentil and goats cheese salad

Diabetes UK

Ingredients:

• 2 red peppers, halved and deseeded
• 2 tbsp olive oil
• 2 tbsp fresh oregano, chopped (or 1 tsp dried)
• 1 bunch spring onions, sliced
• 800g tin green lentils, drained and rinsed
• 1 tbsp wine/cider vinegar
• 1 clove garlic, crushed
• 150g goat’s cheese, crumbled
• 1 tsp chopped fresh parsley

Find the full recipe here

Beef goulash

Nothing beats a classic hearty meal.

Diabetes UK

Ingredients:

• 250g lean braising steak, cubed
• 250g new potatoes
• 2 tsp seasoned flour
• 1 tsp oil
• 1 onion, chopped
• half red pepper, chopped
• 1 clove garlic, crushed
• 1 tsp paprika
• 1 x 200g can chopped tomatoes
• 1 tbsp tomato puree
• 150ml (quarter pint) beef stock

Find the full recipe here.

Doner kebabs

There is no compromise on taste with these take-away favourites.

Diabetes UK

Ingredients:

• 1 heaped tsp oregano
• 1 tsp ground cinnamon
• half tsp ground cumin
• half tsp chilli flakes
• good pinch white pepper
• 2 cloves garlic, crushed
• grated zest and juice half lemon
• 1 egg, lightly beaten
• half slice wholemeal bread, crumbled
• 250g 10% fat minced lamb
• 4 wholemeal pitta breads
• 4 large servings salad (cucumber, iceberg lettuce, tomatoes and red onion)
• juice half lemon, to serve

Find the full recipe here.

Aubergine and courgette parmesan bake

Low in fat, low in sugar, but always high in taste.

Diabetes UK

Ingredients:

• 2 large aubergines (approx. 700g), cut into 1cm discs
• 2 courgettes, cut into 0.5cm strips
• 1 tbsp olive oil
• 1 onion, finely chopped
• 1 red pepper, finely chopped
• 2–3 cloves garlic, crushed
• 1 heaped tsp dried oregano
• 1 x 400g can chopped tomatoes
• 50g Parmesan cheese, finely grated
• 120g reduced-fat mozzarella, thinly sliced

Find the full recipe here.

Baked pesto chicken with citrus couscous

Add a bit of zest to your evening meal.

Diabetes UK

Ingredients:

• 1 tsp olive oil
• 1 boneless, skinless chicken breast
• 100g couscous
• 250ml chicken stock
• 1 red onion, finely chopped
• 1 small red pepper, finely chopped
• 1 tbsp fresh parsley, chopped
• grated zest and juice 1 lemon
• 1 tbsp pesto sauce
• freshly ground black pepper

Find the full recipe here.

Cod and salmon burgers

A fresh fish burger packed with omega 3.

Diabetes UK

Ingredients:

• 200g boneless, skinless cod fillet
• 200g boneless, skinless salmon
• 1 egg
• juice half lemon, with wedges to serve
• 4 spring onions, finely chopped
• 10g dill, with sprigs to serve
• quality ground pepper
• 4 wholemeal burger baps
• 12 little gem lettuce leaves
• 2 large tomatoes (160g), sliced
• 1 red onion (160g), thinly sliced
• 6cm cucumber, thinly sliced

Find the full recipe here

Baked pesto chicken with citrus couscous

Diabetes UK

Ingredients:

• 1 tsp olive oil
• 1 boneless, skinless chicken breast
• 100g couscous
• 250ml chicken stock
• 1 red onion, finely chopped
• 1 small red pepper, finely chopped
• 1 tbsp fresh parsley, chopped
• grated zest and juice 1 lemon
• 1 tbsp pesto sauce
• freshly ground black pepper

Find the full recipe here

Bangers ‘n’ mash

Diabetes UK

Ingredients:

• 200g potatoes, peeled and roughly chopped
• 400g sweet potatoes, peeled and roughly chopped
• 1 tsp olive oil
• 3 onions (300g), chopped
• 8 quality reduced-fat sausages (45g each)
• 160g button mushrooms
• 350g carrots
• 350g broccoli
• 350g frozen peas
• 1 low-salt vegetable stock cube
• 1 heaped tbsp plain flour

Find the full recipe here

Cauliflower pizza

Diabetes UK

Ingredients:

• 1 cauliflower
• 1 tsp rapeseed oil
• 75g red onion, thinly sliced
• 150g red pepper, thinly sliced
• 150g courgette, diced
• 2 fresh tomatoes, chopped
• 2 cloves garlic, crushed
• 1 heaped tsp dried oregano
• 1 egg, beaten
• 15g Parmesan, finely grated
• 50g reduced-fat mozzarella, thinly sliced
• 6-8 fresh basil leaves, torn
• half tsp chilli flakes (optional)

Find the full recipe here

Chicken chow mein

Diabetes UK

Ingredients:

• dash sunflower oil
• 1 onion, halved and thinly sliced
• 2 chicken breasts, shredded into 4cm-long strips
• 1 carrot, cut into 2cm-long matchsticks
• 125g shiitake mushrooms
• 1 courgette, cut into sticks100g frozen soya beans, defrosted
• 2 tsp Chinese five-spice
• 2 tsp reduced-salt soy sauce
• 2 cloves garlic, crushed
• 300g pack ready-cooked egg noodles

Find the full recipe here

Macaroni cheese

Diabetes UK

Ingredients:

• 1 tsp rapeseed oil
• 2 medium onions, finely chopped
• 1 leek, sliced into 0.5cm-thick rings
• 1 tbsp wholemeal flour
• 1 tsp Dijon mustard
• 200ml skimmed milk
• 50g lower-fat Cheddar, grated
• 100g frozen peas, defrosted
• 125g macaroni, cooked to pack instructions and drained

Find the full recipe here