healthy 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

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

Orange & Mustard Chicken Pasta

19th November 202222nd October 2022 christinasmithdd

Here is my delicious Orange & Mustard Chicken Pasta, this dish is so fresh and perfect for this time of year! This is also super easy to make, so it will become a staple recipe for you!

Serves 2

Macros:

Calories: 742
Carbohydrates: 88g
of which sugars: 16g
Fibre: 5.5g
Protein: 56g
Fat: 17g

Ingredients:

Juice of 2 oranges
2 tablespoons mustard
1 tbsp olive oil
2 chicken breast
1 tablespoon soy sauce
1 tsp Paprika
1 tsp Oregano
200ml chicken stock
30g flaked almonds
150g dried fusilli pasta
125g broccoli
1 large white onion
2 cloves garlic
3 handfuls of rocket
Salt and black pepper

Method:

1. Chop the broccoli, onion and garlic.

2. Next, cube the chicken into a large saucepan and brown with 1 tbsp olive oil. Once the chicken is browned, add the broccoli, onion, garlic and season with paprika, oregano, salt and pepper. Fry this off for around 5 minutes.

3. Now add the stock, soy sauce, orange juice, mustard and let this simmer for around 10 minutes. Cook the pasta while this is simmering.

reducing stock - orange & mustard chicken pasta

4. Once the pasta is cooked and the stock has reduced by half, stir the pasta and almonds into the chicken. Let this combine for a minute or two.

5. Once it is combined, serve up the pasta. Garnish with fresh rocket and grate some fresh orange zest over the top.

6. Next, enjoy! 🙂

Thank you for reading my Orange & Mustard Chicken Pasta! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Jamie Oliver’s Jerk Chicken Recipe and Butternut Squash soup recipe!

Recipes

Slow-cooked Beef Adobo

8th October 20228th October 2022 christinasmithdd

Here is my delicious slow-cooked beef adobo recipe! This is so easy and convenient to make, it will become a go-to recipe for the winter!

Serve with either rice or noodles.

*You can also make this in a slow-cooker, put in all the ingredients and leave it on low heat for at least 8 hours. Using slow-cookers is also great at saving electricity and money!

Serves 5

Macros: (no sides included)

Calories: 404
Carbohydrates: 16g
of which sugars: 7.5g
Fibre: 1g
Protein: 20g
Fat: 37g

Ingredients:

500g cubed beef (organic if possible)
1 tbsp extra virgin olive oil
400ml coconut milk
75ml rice vinegar
125ml soy sauce
Juice of 1 lime
1 tbsp light brown sugar
2 star anise
3 bay leaves
4 cloves of garlic
1 large white onion
1 small red chilli
Small bunch coriander
Black pepper

Method:

1.Heat the olive oil in a large pan and add the cubed beef, onion, garlic and chilli. Lightly fry until the beef is browned.

2. Next, add the rest of the ingredients with a generous crack of black pepper and bring to the boil.

3. Now reduce to a low heat, cover it with a lid, and allow this to cook for around 2 hours. Stir every 30 minutes if possible.

4. After 2 hours, check the consistency of the sauce. If it is really runny, increase the heat again to reduce it.

5. Once you are happy with the consistency, serve it up with your choice of side (I usually go for rice!). Top with fresh coriander.

6. Next, enjoy! 🙂

Thank you for reading my Slow-Cooked Beef Adobo recipe! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out my Butternut Squash soup recipe! and my Delicious recipes for curry night!

Recipes

Thai-style Chicken Meatballs!

10th September 20227th September 2022 christinasmithdd

Here is the full recipe for my Thai chicken meatballs, made with fresh lemon grass and red chilli. The meatballs can be served with noodles, pasta or rice and drizzled with sweet chilli sauce.

This recipe is has great macros which you can see below. Keep reading for the full recipe!

Serves 4

Macros: (chicken meatballs only)

Calories: 233
Carbohydrates: 19g
of which sugars: 7g
Fibre: 1g
Protein: 30g
Fat: 5g

Ingredients:

500g chicken breast mince
1 small red chilli (finely chopped)
1 stalk fresh lemon grass (finely chopped)
5 spring onions (finely chopped)
2 tbsp Thai fish sauce
30g caster sugar
1 tbsp corn flour
4 tbsp fresh coriander (finely chopped)
4 tbsp Thai sweet chilli sauce
Black pepper

Method:

1.Gently heat the sugar and fish sauce in a saucepan. Once the sugar has dissolved, remove from the heat and stir in the lemon grass and red chilli. Let it cool for around 10 minutes.

2. Next, stir the sauce, spring onions, cornflour, coriander and black pepper into the chicken mince.

3. Lightly cover your hands with flour and shape the mixture into balls. Place them on a plate (it should make around 20 meatballs).

4. Put the meatballs in the fridge for around 30 minutes.

5. Next, gently heat some olive oil in a frying pan . Fry the meatballs for around 15 minutes, turning them so they cook evenly.

6. Once the meatballs are cooked, serve them up with your choice of carb, drizzle with sweet chilli sauce and some extra coriander.

7. Next, enjoy 🙂

Thank you for reading my Thai-style Chicken Meatballs! Give it a go, and be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out my Turkey Burger recipe and Jamie Oliver’s Jerk Chicken Recipe