Recipes Archives - Defying Diabetes

Carrying on with my immune support posts, I thought I would share my chicken noodle soup recipe! Having chicken noodle soup when you are ill, or trying to boost your immune system is a must! This is packed with nutrients, it will increase hydration and keep you warm in the winter months.

Keep reading for my go to recipe.

Serves 2

Macros:

Calories: 696
Carbohydrates: 77g
of which sugars: 18g
Fibre: 16g
Protein: 53g
Fat: 22g

Ingredients:

3 tsp fresh grated ginger
1/2 medium red chilli diced
3 cloves of crushed garlic
2 medium carrots diced
1/2 head of broccoli diced
1 medium white onion diced
80g frozen peas
2 chicken breasts
2 nests rice noodles
1.5 pints chicken stock
1 tbsp soy sauce
1 tbsp olive oil
1 tsp Chinese five spice
2 tsp turmeric
Salt and pepper
Drizzle of sesame oil
Sesame seeds for garnish
Coriander for garnish
2 spring onions finely chopped for garnish

Peanut butter paste:

1tbsp Crunchy peanut butter
1 tsp Sesame oil
1 tbsp soy sauce
1 tsp Honey
1 tsp Rice wine vinegar

Method:

1. Preheat the oven to 180 degrees.

2. While the oven is heating up, heat the olive oil in a large saucepan and add the white onion, garlic, ginger and chilli. Fry this off for a couple of minutes.

3. Next, add the carrots, broccoli, five spice, turmeric, soy sauce, vinegar, salt and pepper. Continue to fry this off for around 5 minutes.

4. Add the stock and noodles to the vegetables and allow this to simmer for around 15 minutes. Then reduce it to a low heat to keep it hot.

5. While the soup is simmering, cut the chicken breast into strips and season with olive oil, salt and pepper. Cook this for around 15-20 minutes in the oven.

6. For the peanut butter paste, add all of the ingredients to a small saucepan. Keep stirring it on a high heat for 2 minutes (when it starts bubbling) and remove from the heat.

7. Serve the soup into a bowl and put the chicken strips on top. Next, drizzle some sesame oil and paste over the chicken. Finally, garnish it with the sesame seeds, coriander and spring onion.

8. Next, enjoy 🙂

Thank you for reading my chicken noodle soup recipe. Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Halloween pumpkin soup recipe! and Butternut Squash soup recipe!

Recipes

Halloween Pumpkin Pie!

29th October 202324th October 2023 christinasmithdd

This year my Halloween recipe is a delicious pumpkin pie! This recipe is perfect for spooky season, and another way to use the leftover pumpkin flesh after carving!

Serves 8-10

Macros: (based on 10 servings)

Calories: 235
Carbohydrates: 31g
of which sugars: 19g
Fat: 10g
Protein: 4g

Ingredients:

For the pastry:

150g plain flour
50g icing sugar
75g unsalted butter
1 egg yolk

For the filling:

750g cubed pumpkin flesh
120g caster sugar
Pinch of salt
1/2 tsp nutmeg
1 tsp cinnamon
2 medium eggs beaten
25g unsalted butter
175ml milk
Icing sugar for dusting

Method:

1. Preheat the oven to 180 degrees. Grease a 22cm pie dish with butter.

2. Add the pumpkin chunks to a large saucepan and cover with boiling water. Let this boil for around 1 minute and then reduce the heat and let it simmer for 15 minutes (until it is soft). Strain out the water and leave the pumpkin to cool down.

3. For the pastry, add the flour and butter into a large mixing bowl and crumble together until it looks like fine crumbs. Then stir in the icing sugar.

4. Next, add the beaten egg and continue to mix. If the mixture is not holding, add 1 tbsp of water at a time until it holds together. Once combined, wrap it in clingfilm and refrigerate for 20 minutes.

5. For the filling, add the cool pumpkin to a blender and blitz into a purée. Next, add the caster sugar, cinnamon, nutmeg and a crack of salt in a new mixing bowl and stir. Add the beaten egg, milk, melted butter and pumpkin purée, continue to mix until fully combined. Set this aside for later.

6. Now get the cooled pastry and roll it out on a lightly floured surface. Roll to about the depth of a pound coin. Lay it in the pie dish and remove the excess pastry spilling over the sides.

7. Put a sheet of baking paper over the pastry and fill with baking beans. Bake this for 10 minutes, then remove the paper and beans and bake for another 12 minutes.

8. Once the pastry shell is baked, remove it from the oven and pour the pumpkin filling in. Now bake it for a further 30-35 minutes (until the filling has started to set).

9. Leave the pie to fully cool, then dust with icing sugar, cinnamon and Halloween decorations if you wish!

10. Serve with ice cream and enjoy! 🙂

Thank you for reading my Halloween Pumpkin Pie recipe! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Halloween pumpkin soup recipe!, Healthy Halloween Rocky Road Recipe! and Spiced Pumpkin Cappuccino Cake!

Recipes

Homemade Chicken Shish!

15th October 202314th October 2023 christinasmithdd

Here is my homemade chicken shish recipe, this dish has been one of my favourites since my childhood! It is delicious and a perfectly balanced meal.

Serves 2

Macros:

Calories: 630
Carbohydrates: 3g
of which sugars: 0.5g
Fibre: 0g
Protein: 60g
Fat: 40g

Ingredients:

2 chicken breasts diced
2 tbsp olive oil
1 tsp cumin
2 tsp smoked paprika
1 tsp oregano
2-3 cloves garlic
Juice and zest of 1 lemon
A handful of fresh parsley
Salt and pepper

Chicken Shish Method:

1. For the marinade, add the olive oil, cumin, paprika, oregano, lemon, parsley and garlic to a blender. Blitz until combined.

2. Next, add the marinade, diced chicken, salt and pepper to a large mixing bowl. Cover and leave it in the fridge for at least 30 minutes.

3. Add a drizzle of olive oil to your skillet (or frying pan), turn to a medium heat and start to cook the chicken.

4. Continue to regularly turn the chicken until its cooked through (usually takes around 12-15 minutes). For the last few minutes turn to a high heat to get the chicken crisp.

5. Once it is cooked, serve onto a plate with your choice of sides. I normally have a pitta, some rice, greek salad and tzatziki.

6. Next, enjoy! 🙂

Thank you for reading my Homemade Chicken Shish recipe, let me know how it goes when you give it a try! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Orange & Mustard Chicken Pasta and Turkey Burger recipe

Recipes

Autumn Apple Flapjack!

30th September 202330th September 2023 christinasmithdd

Here is my apple flapjack recipe which is one of my new favourites! I have apple trees in my garden so it’s the time of year to cook them down, and make some delicious autumnal recipes!

Makes approx 16

Macros:

Calories: 179
Carbohydrates: 21g
of which sugars: 3.6g
Fibre: 3g
Protein: 2.5g
Fat: 10g

Ingredients:

3 medium cooking apples
100g golden syrup
175g unsalted butter
300g rolled oats
1 tsp ground cinnamon
1/4 lemon

Apple Flapjack Method:

1.Firstly, peel, core and chop the apples into small chunks.

2. Put the apples in a saucepan with around 1tbsp of water and a drizzle of lemon juice. Cook them on a medium heat for around 5 minutes, the apples should start to crush down. Once all of the apples are crushed, remove them from the heat and mash them down into a paste.

3. Next, preheat the oven to 180 and line a 20x20cm tin with baking paper and grease it.

4. In another saucepan, melt the butter and golden syrup together.

5. In mixing bowl, mix the oats and cinnamon together. Next, add the apple and the butter mixture. Fold them until thoroughly combined.

6. Next, push the flapjack mixture down into the tin and bake for 20-25 minutes (until golden and slightly crisp).

7. Once the flapjack has cooled, cut it into chunks (I usually get 16).

8. Next, enjoy! 🙂

Thank you for reading my Autumn Apple Flapjack recipe, make sure you give it a go! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to checkout Strawberry jam cake recipe and Ginger Cookies you have to make this Christmas!

Recipes

The Best Scrambled Egg Recipe

2nd September 202330th August 2023 christinasmithdd

I absolutely adore scrambled egg, for me it is a quick and healthy breakfast or lunch which I enjoy multiple times a week! I thought I’d share this recipe as it is my favourite way to have scrambled egg.

Eating eggs a couple of times per week is a great way to add protein and healthy fats to your breakfast or lunch, so if you like eggs, make sure you are getting them in!

Serves 1

Macros: *Including eggs and bread.

Calories: 435
Carbohydrates: 61g
of which sugars: 10.5g
Fibre: 5.5g
Protein: 22.5g
Fat: 11.5g

Ingredients:

2 medium eggs
1 small diced spring onion
4 sun-dried tomatoes
1/2 tsp smoked paprika
1 tsp oregano
Olive oil
Salt and pepper for seasoning
2 slices sourdough bread

Method:

1.In a small frying pan heat a drizzle of olive oil, once it is hot add the spring onion, sun-dried tomatoes, paprika and oregano. Let this fry off on a medium heat for around 2 minutes.

2. Next, decrease the heat to a low setting and crack the eggs directly into the frying pan. Using a spatula, whisk the eggs to scramble them as they cook.

3. Cook the eggs to your preference, I prefer mine a bit runny so I usually remove them from the hob quickly and let them cook in the hot pan.

4. Once the scrambled egg is cooked, season with salt and pepper.

5. I usually have my eggs on 2 slices of sourdough, garnished with coriander and cheese, alongside a salad.

6. Next, enjoy! 🙂

Thank you for reading The Best Scrambled Egg Recipe, let me know if you give it a try! Be sure to like, subscribe and follow me on Instagram!

If you liked this post, be sure to check out What I Eat Daily With Type 1 Diabetes and Sun-dried tomato and chicken pasta dish!

Recipes

Garlic, Lemon & Mustard Salmon

12th August 20236th August 2023 christinasmithdd

Here is my amazing garlic, lemon & mustard salmon recipe, this is one of my favourite meals at the moment. It is so easy to make especially if you are in a rush.

Serves 2

Macros:

Calories: 627
Carbohydrates: 61.5g
of which sugars: 5g
Fibre: 8g
Protein: 39g
Fat: 28.5g

Ingredients:

For the salmon

2 salmon fillets
2 large cloves of garlic finely chopped
Juice & zest of 1 lemon
1 tsp wholegrain mustard
1 tbsp extra virgin olive oil
2 tsp dried mixed herbs
Salt & black pepper for seasoning

For the sides

2 large potatoes
1 large carrot
1 white onion
2 handfuls of broccoli
1 tsp smoked paprika
1 tsp oregano
Extra virgin olive oil
Salt & pepper for seasoning

Method:

1.Preheat the oven to 190 degrees.

2. Remove the salmon skin and place it in a bowl.

3. For the marinade add the olive oil, lemon juice, zest, mixed herbs, garlic and mustard in a bowl. Mix until combined, then pour over the salmon fillets and leave in the fridge for 30 minutes.

4. While the salmon is marinating, wash and cut the potatoes into small chunks. Peel and cut the carrots and place both on the baking tray.

5. Season the potatoes and carrots with olive oil, oregano, paprika, salt and pepper. Put this in the oven for around 15 minutes.

6. Next, prep the broccoli and onion by cutting them into big chunks.

7. When the 15 minutes is up, take the tray out and add the salmon fillets, broccoli and onion. Cook this for another 15 minutes.

8. Once everything is crispy and golden, serve onto plates.

9. Next, enjoy! 🙂

Thank you for reading my garlic, lemon & mustard salmon recipe, make sure to give this one a go! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out What I Eat Daily With Type 1 Diabetes and Jamie Oliver’s Jerk Chicken Recipe

Recipes

Summer Mixed Bean Salad

1st July 20231st July 2023 christinasmithdd

Here is my Summer Mixed Bean Salad which super fresh and perfect to accompany your BBQ. This recipe is rich in vitamins, minerals, fibre and protein, also nourishing your body!

I haven’t posted in a long time as I have been enjoying a break and recovering from a period of burnout. I think it is really important to talk about, and this has taught me the importance of living a balanced lifestyle. Giving your body what it needs is always the priority!

I am pleased to say I will now be posting regularly again, and I have lots of content for you to look forward to!

Serves 4

Macros:

Calories: 181
Carbohydrates: 20g
of which sugars: 3g
Fibre: 66g
Protein: 6g
Fat:

Ingredients:

1 can mixed beans
1/2 a cucumber
1/2 a red pepper
1 avocado
80g beetroot
Small bunch of coriander
Juice of 1 lime
1 tbsp balsamic vinegar
1 tbsp extra virgin olive oil
1.5 tsp dry oregano
Salt and black pepper for seasoning

Methods:

1.Pour the mixed beans into a colander and wash thoroughly with water. Now pour them into a large salad bowl.

2. Finely chop the red pepper, cucumber, avocado, beetroot and coriander. Add all to the salad bowl.

3. For the dressing, squeeze the juice of the lime, balsamic vinegar, extra virgin olive oil, oregano, black pepper and Himyalan sea salt.

4. Using a fork and spoon, give the salad a toss. Place a lid over the bowl and leave in the fridge for around 1 hour before serving to allow the flavours to absorb.

5. Next, enjoy! 🙂

Thank you for reading my Summer Mixed Bean Salad! Be sure to subscribe and follow me on Instagram.

If you liked this post, be sure to check out 3 Delicious Summer Dips! and Firecracker chicken salad recipe!

Diet, Recipes

Turmeric Latte Recipe

21st January 202320th January 2023 christinasmithdd

Here is a turmeric latte recipe which is delicious and perfect for the winter months! This is also a great coffee alternative if you are looking to cut down on caffeine.

Turmeric and ginger have anti-inflammatory and antioxidant properties, providing many health benefits! Cinnamon adds an earthy flavour, while aiding blood glucose balance by promoting insulin sensitivity.

Serves 1/2

Macros:

Calories: 72
Carbohydrates: 9.6g
of which sugars: 7g
Fibre: 1g
Protein: 1.5g
Fat: 3.5g

Ingredients:

350ml almond or oat milk
1/4 tsp ground turmeric
1/2 tsp vanilla essence
1/4 tsp ground ginger
1/4 tsp ground cinnamon
1 tsp organic honey
Grind of black pepper (which aids the absorption of turmeric!)

Turmeric Latte Method:

1.Put all of the ingredients into either a milk frother or a saucepan.

2. If you are using a saucepan, continuously whisk on gentle heat until the milk is hot.

3. Now pour into your mug.

4. Next, enjoy! 🙂

Thank you for reading the Turmeric Latte Recipe, make sure you give it a go! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Coffee and diabetes and Spiced Pumpkin Cappuccino Cake!

Recipes

Praline Yule Log Recipe!

17th December 202215th November 2022 christinasmithdd

Every Christmas I love to make a Yule Log as a treat, so here is my Praline Yule Log recipe! This is super fun to make with your family and is a great way to start the festive season.

Keep reading for the rest of the recipe and macros!

Serves 10

Macros:

Calories: 374
Carbohydrates: 54g
of which sugars: 43g
Fibre: 2g
Protein: 11g
Fat: 22.5g

Ingredients:

For the sponge:

3 medium eggs (use large if using gluten free flour)
85g golden caster sugar
85g plain flour
2 tbsp cocoa powder
1/2 tsp baking powder

For the filling and ganache:

200ml whipping cream, or Oatly whippable
150g dark chocolate (70%)
1 tbsp runny honey
Pinch Himalayan salt
50g Nutella

Method:

1. Preheat the oven to 180 degrees. Grease and line a 23 x 32cm tin with baking paper.

2. Next, use an electric whisk to beat the eggs and sugar together for around 5 minutes (until fluffy).

3. Fold in the flour, cocoa powder and baking powder until completely combined.

4. Spread the cake mixture into the tin and bake for around 10-12 minutes. Once it is cooked, set the cake aside to cool.

5. For the ganache, gently heat the cream in a saucepan until it is warm. Take it off the heat and break the dark chocolate into the cream. Once this is combined add the honey and a pinch of salt.

6. Let the ganache sit for 1 minute, then place it in the fridge for 20-30 minutes. Next, use an electric whisk to whip the ganache for around 2 minutes.

7. Lay a piece of baking paper on the counter and dust lightly with icing sugar. Lay out the sponge and spread on a generous layer of Nutella. Next, spread a layer of ganache on top of the Nutella.

8. Starting with the end furthest from you, roll up the cake keeping it as tight as possible.

9. Once rolled, transfer the Yule Log onto your serving plate. Now spread the remaining ganache over the top, use a fork to create a ripple effect.

10. Sprinkle the Yule Log with icing sugar and your chosen Christmas decorations.

11. Next, enjoy! 🙂

Thank you for reading my Praline Yule Log Recipe! Give this festive treat a go and be sure to subscribe and follow me on Instagram!

If you liked this post be sure to check out Homemade mince pie recipe! and How to stay on track this Christmas!

top view of an elegant table set up for christmas

Recipes

5 Christmas Dinner Tips!

10th December 202215th November 2022 christinasmithdd

Here are 5 Christmas dinner tips to make your meal extra special. For me each component of the Christmas dinner plate needs to be jazzed up to bring the meal together!

1. Seasoning your meat

I think it is vital to add some flavours and seasonings to the meat to make it more interesting!

Place the bird on a large piece of foil. Stuff it with half a lemon and 5 cloves of garlic (or one per person).

On the exterior, coat with butter, turmeric, smoked paprika, garlic granules, salt and black pepper. Squeeze the other half of the lemon over the top.

Next, roast according to the size of the bird.

Before serving, let it rest in fresh foil and top with fresh rosemary.

2. How to Brussel up your sprouts

Brussels are probably the most hated part on the Christmas dinner plate. That’s why I add some flavours so (nearly) everyone likes them!

Firstly, steam your Brussels for 5 minutes.

Next, fry off some lardons, then add the Brussels (cut in half), 1 crushed garlic clove, chestnuts, oregano and black pepper.

3. Honey glazed carrots and parsnips

Peel the carrots/parsnips and chop them in half vertically. Put them in the roasting tray and drizzle of olive oil, roast for around 25 minutes.

Take them out and drizzle with honey and a dash of white wine vinegar. Roast for a further 15-20 minutes.

Add some sesame seeds before serving!

4. Jazzing up your potatoes

The key to delicious roast potatoes is all down to par-boiling them before roasting.

Wash and peel your potatoes, then add boiling water to the saucepan. Allow them to boil for around 8 minutes. In the mean time, heat the roasting tray with plenty of olive oil.

Next, drain the potatoes and toss them in the warm oil. Add a pinch of salt, black pepper, oregano and powdered garlic.

Now roast them for 1 hour on 200 degrees.

Once they are cooked, add a generous sprinkle of sesame seeds!

5. Roasted onion gravy

Gravy brings the whole plate together and adds moisture to each component of the dish. I love to add some onion to add richness to the plate.

To do this, peel and cut 1 or 2 large while onions in half and roast them with the potatoes, carrots and parsnips for 25-30 minutes.

Once they are cooked, use a sharp knife to cut them into slithers.

After you have made the gravy, stir the onions in with a generous crack of black pepper.

Thank you for reading 5 Christmas Dinner Tips! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out How to stay on track this Christmas! and Christmas activity ideas!