delicious but healthy Archives

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!

Diet

What I Eat Daily With Type 1 Diabetes

5th August 20235th August 2023 christinasmithdd

I get asked all the time what I eat daily with type 1 diabetes, so here is a normal day of eating for me.

Please remember what I eat is what works for me, my body and my sugar levels. Eating looks different for everyone and you have to eat what works for you! This also is not what I eat everyday, there are of course days where I indulge!

Breakfast

My go-to breakfast is always oats with fruit and a coffee. It literally takes 5 minutes to make, is delicious and is a great balanced meal.

I add peanut butter, raw cacao powder, cinnamon, walnuts and/or chia seeds. I have recently started adding some coconut yogurt on top which is delicious! If my sugar levels are low I add some honey to get them up quickly. I’ll have blueberries, strawberries or raspberries on the side.

Click here for the recipe link

Lunch

If I am at home for lunch I usually make some scrambled eggs with sourdough bread and salad.

I love to add spring onions and sun-dried tomatoes to my eggs and I always have at least 3 handfuls of different coloured vegetables like cucumber, tomato, radish and beetroot to include a variety of nutrients. – This recipe will be posted soon!

On the go, I might make a sandwich or pasta salad, making sure I always have a source of protein and plenty of veggies.

Dinner

Dinner is definitely my most diverse meal, I love cooking and trying different meals in the evening. Recently I have loved cooking salmon so I’ll use this as my example.

For a quick dish I go for garlic, lemon and mustard – This recipe will be posted soon!

My protein sources include chicken, turkey, salmon, occasionally beef and veggie protein sources like beans and lentils.

Snacks

I always carry sugary snacks in case my sugar levels drop low, my favourites are juice boxes, bananas and dried fruit.

Lower carb snacks include, I’ll go for salted popcorn, dark chocolate and mixed nuts.

I drink between 2.5-3L of water and normally 2 coffees per day (sometimes more because I love coffee!).

Thank you for reading What I Eat Daily With Type 1 Diabetes, I hope this helped and answered questions! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Coffee and diabetes and 4 Nutrients for Insulin Sensitivity

Recipes

Bang Bang Cauliflower for the Festive Season!

3rd December 202221st November 2022 christinasmithdd

Here is my bang bang cauliflower recipe, which is perfect to make for a festive buffet. You can even use your leftover cauliflower from your roast dinner!

Serves 4

Macros:

Calories: 58
Carbohydrates: 8g
of which sugars: 4g
Fibre: 2.5g
Protein: 3g
Fat: 2g

Ingredients:

1/2 Cauliflower
2 Spring onions

For the sauce:
2 tsps grated fresh ginger
2 crushed garlic cloves
1/2 tbsp sesame oil
1 tsp ketchup
1 tsp honey
Drizzle white rice vinegar
1/2 small red chilli
1/2 tsp smoked paprika
1 tbsp soy sauce
Sesame seeds for garnish
Fresh coriander for garnish

Method:

1.Chop the cauliflower into small florets. Dry fry the cauliflower on a medium heat for around 2 minutes to give it colour.

2. Next, add the sesame oil and a splash of water, lower the heat and let the cauliflower soften for around 5 minutes.

3. While the cauliflower is cooking, add all of the sauce ingredients into a bowl and mix until combined.

4. Add the sauce and 1 chopped spring onion into the pan, heat this through for around 1 minute.

5. Serve into a bowl and garnish with the remaining spring onion, coriander and sesame seeds.

6. Next, enjoy! 🙂

Thank you for reading 3 Festive Canapés for this Christmas! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out 3 must make Christmas canapés! and Ginger Cookies you have to make this Christmas!

Recipes

Carrot and Coriander Soup Recipe!

27th March 202115th March 2021 christinasmithdd

This week I am sharing an amazing carrot and coriander soup recipe! It is super quick and easy to make, I love to make this for lunch especially during the colder months.

This soup is packed with nutrients, such as vitamin A, vitamin C, vitamin E, zinc, essential fatty acids to name a few. This soup does not contain much protein so I would pair it with a protein source, such as chicken breast or mixed bean salad. I also love to make fresh garlic bread on the side.

Keep reading for my delicious carrot and coriander soup recipe!

Macros:

Calories: 121
Carbohydrates: 10g
of which sugars: 4g
Protein: 3g
Fat: 8g

Ingredients:

350g carrot
100g celery
Handful of spinach
1 large onion
2 large cloves of garlic
Thumb of fresh ginger (5cm)
1 tbsp extra virgin olive oil
1 small bunch of fresh coriander
1.5 pints vegetable stock
2.5 tbsp greek yogurt
1 tsp cinnamon
1tsp turmeric
1 tsp dried oregano
Black pepper/ sea salt
Pumpkin seeds for garnish

Method:

Peel, wash and roughly chop the carrots, celery, onion, garlic, ginger and fry off in some olive oil in a large saucepan.

Add all of the seasonings (cinnamon, turmeric, oregano, black pepper and sea salt), followed by roughly chopped coriander and stock. Add the spinach and allow this to simmer for around 10 minutes.

3. Next, pour the soup into a food blender and blitz until smooth.

4. Once the soup has been blended, pour it back into the large saucepan and place back on a low heat. Next, stir in the yogurt and allow the soup to heat through.

5. Now serve into bowls, and sprinkle with fresh coriander and pumpkin seeds.

6. Next, enjoy!

Thank you for checking out my Carrot and Coriander Soup recipe, make sure you give it a go! Make sure you subscribe and drop me a follow on Instagram!

If you liked this blog, be sure to read my Chicken Stew Recipe! and 5 foods to limit if you’re living with diabetes!

Recipes

Apple and Blackberry Crumble

6th February 20214th February 2021 christinasmithdd

Here is my delicious apple and blackberry crumble recipe! I love having desserts, but I try and make healthier options that contribute good nutrients to my diet, as well as keeping me satisfied!

The macros are listed below if you are interested in keeping track of your carb, protein and fat intake. This dessert is fairly high in sugar, so I recommend having this dessert on a day you have been slightly more active to help prevent having high glucose. Make sure to use your carb counting ratio, and go for short walk after if necessary.

Serves 6

Macros:

Calories: 217
Carbohydrates: 31g
of which sugars: 18g
Protein: 3g
Fat: 10g

Ingredients:

Compote:

450g apple
120g blackberries (I used frozen blackberries)
1tsp ground ginger
1tsp ground cinnamon
2 tbsp honey
1 tbsp coconut oil

Topping:

75g rolled oats
50g Walnuts
1 tsp ground cinnamon
1 tbsp honey
1 tbsp coconut oil

Method:

1.Preheat the oven to 180 degrees.

2. Prepare the apples by peeling, coring them and cutting into small chunks. In a large saucepan, melt the coconut oil with the honey.

3. Next, add the apples, blackberries, ground ginger and cinnamon, and let the mixture simmer for around 15 minutes (until the apples are soft).

4. Now pour the compote into your crumble dish, and spread it out evenly.

5. Next, in a small bowl mix the rolled oats, walnuts and cinnamon until fully combined. Pour the honey and coconut oil in the middle of the oat mixture and fold until combined.

6. Place the oat mixture on top of the apple mixture and sprinkle with extra walnuts and a drizzle of honey.

7. Bake for 40-50 minutes until the top is crispy.

8. Now, enjoy!

I recommend serving this pudding warm, with some greek yogurt. This is a great alternative to ice cream and adds the nutritional benefits of good fats and probiotics.

Thank you for checking my apple and blackberry crumble recipe out! I really hope you give it a go and find it delicious! If you have any other recommendations of healthy ingredients to pair the crumble with let me know! Be sure to subscribe for more content and follow me on Instagram!

If you liked this blog be sure to check out The best healthy chicken satay recipe! and 5 foods diabetics should be eating!