Recipes

Autumn Apple Flapjack!

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.

prep apples - apple flapjack

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.

cooked apples - flapjack

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! 🙂

apple flapjack

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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

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:

scrambled eggs recipe
  • 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! 🙂

scrambled eggs

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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!

kitchen knife
Diet

What I Eat Daily With Type 1 Diabetes

breakfast - what i eat daily

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 mustardThis recipe will be posted soon!

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

salmon - what i eat daily

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!).

coffee - what i eat daily

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

Summer Mixed Bean Salad

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!

burnout - mixed bean salad

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! 🙂

Mixed Bean Salad

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

person performing coffee art
Diet, Recipes

Turmeric Latte Recipe

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:

turmeric latte recipe
  • 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! 🙂

Turmeric latte

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

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.

prep - chicken pasta

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! 🙂

orange and mustard chicken pasta

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

lemon tea served on teacup
Diet, Education on Diabetes

4 Nutrients for Insulin Sensitivity

Here are 4 nutrients that promote insulin sensitivity and blood glucose balance.

Having good insulin sensitivity means glucose can move around the body and be used more efficiently. This reduces your risk of getting type 2 diabetes, and supports your overall health.

* These nutrients ARE NOT ‘cures’ of diabetes, they can be useful in managing glucose levels.

1. Cinnamon

jerk chicken - insulin sensitivity

Cinnamon mimics insulin, meaning receptors are more sensitive and glucose can move into cells easily. This helps to prevent hyperglycaemia as less glucose remains in the bloodstream.

It is really easy to get in your diet, sprinkle some cinnamon powder in your porridge, coffee or on toast. Also use either powder or sticks in your recipes. Cinnamon is delicious in asian dishes, jerk chicken and chilli-con carnie!

2. Chromium

Chromium is a mineral linked to glucose homeostasis in the body. It increases the activity of the enzyme tyrosine-kinase which increases the uptake of glucose into cells.

Broccoli, brazil nuts, apples, potatoes and lean meats are all very high in chromium!

3. Berberine

Berberine is a phytochemical present in many plants. It has been shown to increase insulin sensitivity through receptor activity, as well as regulating the amount of insulin secreted from the pancreas (in non-type 1 diabetics).

Herbs that contain berberine include barberry, goldenseal, Oregon grape and turmeric.

4. Omega-3 fatty acids

chia seeds - insulin sensitivity

Omega-3 fatty acids have been seen to amplify insulin sensitivity. This may be due to its structural role in cell membranes and insulin receptors. Omega-3 is also vital for brain and eye health, as well as reducing inflammation.

Have 3-4 portions of oily fish per week (salmon, mackerel, anchovies, sardines and herring). Vegetarian sources include 1 tablespoon of chia seeds, flaxseeds and walnuts.

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If you liked this post, be sure to check out Insulin Resistance and Inflammation and 5 ways to reduce your risk of getting Type 2 diabetes

Recipes

Thai-style Chicken Meatballs!

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.

chicken mince - chicken meatballs

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 🙂

chicken meatballs

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

scrabble tiles surrounded by white flowers on a marbled surface
Diet, Education on Diabetes

The Keto Diet 101

The Keto Diet is very popular at the moment, with people trying it for quick weight loss or the management of different diseases.

There is lots to know about this diet so I am writing multiple posts to provide you with everything you need to know!

What is the Keto Diet

avocado - keto diet

The Keto Diet is when fat is the main food group consumed. Roughly 75% of calories consumed are from fat, 20% from protein, and only 5% from carbohydrates.

After a few days of eating keto, our body enters a state called ketosis. Ketosis is when our body is using fat as our main energy source, rather than carbohydrates. We begin to use ketones rather than glucose at a cellular level.

Our body also increases gluconeogeneis, which is when glucose is created from other sources (such as fat and protein).

Most people experience some symptoms for the first few days of eating keto. This can include fatigue, brain fog, cravings and GI symptoms. This is important to know if try eating keto.

Potential benefits

  • Weight loss – eating keto can cause rapid weight loss. This is because we carry less water when we consume less carbohydrates. Furthermore, the body starts to use up our fat stores for energy.
  • Increasing brain function – The brain can use ketones more efficiently which can decrease brain fog, fatigue and increase concentration for some people.
  • Management of some diseases – Research has shown the keto diet can help to manage childhood epilepsy and type 2 diabetes (more to come on this on another post). Some research has also demonstrated benefits in some cancers, but more research is needed for us to know for sure.

Potential cons

restaurants - keto diet
  • Nutritional deficiencies – Removing carbohydrates for a long time can result in B vitamin and fibre deficiency. This can cause problems such as fatigue, brain fog, constipation, some skin conditions and many more.
  • Increasing ‘bad’ cholesterol – Some people turn to consuming more red meat and processed foods. These foods can increase our LDL cholesterol, potentially increasing the risk of atherosclerosis and heart disease.
  • Impacting kidney function, bone density and potentially increasing the risk of some cancers – This is also linked to food choices when eating keto. Eating a lot of processed foods and meats can be very detrimental to our health.
  • It’s hard to follow – It obviously takes a lot of will power to consistently eat keto. It can also limit socialising as most restaurants do not cater for the keto diet.
  • It’s not for everyone – There are people who swear by it, but not everyone feels the benefits of keto! No diet is a miracle cure for everyone, always remember that.

Before making any drastic decisions about your diet, always talk to a nutritionist and/or doctor. They will help you to weigh the pros and cons, and to ultimately make the best decision for your health.

Thank you for reading my Keto Diet 101, keep an eye out for more posts about this topic! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Diabulimia 101! and Insulin Resistance and Inflammation

Recipes

3 Delicious Summer Dips!

Here are 3 delicious dips that are perfect for summer! The red pepper hummus, beetroot guacamole and salsa verde are all super easy to make, and will impress your summer party and BBQ guests!

The macros for all dips are listed below, the red pepper hummus, beetroot guacamole and salsa verde provide different colours and different essential nutrients to keep your diet varied!

Estimated macros per portions:

Red pepper hummus:

Calories: 75
Carbohydrates:
5g
of which sugars:
1g
Fibre:
1.5g
Fat:
5.5g
Protein:
2g

Beetroot guacamole:

Calories: 63
Carbohydrates:
7g
of which sugars:
3g
Fibre:
3g
Fat:
4g
Protein:
2g

Salsa Verde:

Calories: 63
Carbohydrates:
0g
of which sugars: 0g
Fibre: 0g
Fat: 7g
Protein: 0g

Ingredients:

Red pepper hummus:

  • 1 can cooked chickpeas
  • 2 roasted red bell peppers (either jarred or pre-roast them yourself)
  • 60ml tahini
  • Juice 2 lemons
  • 1 garlic clove
  • 2 tbsp either extra virgin olive oil or sesame oil
  • 1 tsp smoked paprika
  • 2-3 tbsp water
  • Salt and pepper
3 summer dips ingredients

Beetroot guacamole:

  • 1 large avocado
  • 80g marinated beetroot
  • Juice of 1 lime
  • 1 spring onion
  • 5 cherry tomatoes
  • 1 small bunch coriander
  • Olive oil if needed
  • Salt and pepper

Salsa Verde:

  • 1 bunch fresh parsley
  • 1 lunch fresh mint
  • 2 tbsp capers
  • 1 garlic clove
  • 2.5 tsp Dijon mustard
  • 1 tbsp apple cider vinegar
  • 120ml extra virgin olive oil

Methods:

Red pepper hummus:

1.Add the tahini and lemon juice to the blender and blitz until it whips.

2. Next, add the oil, garlic, paprika, salt and pepper to the tahini mix. Blend for another 30 seconds.

3. Open, drain and rinse the chickpeas then add half to the blender. Blend for around 1 minute, then add the remaining chickpeas along with the roasted red peppers.

chickpeas - 3 summer dips

4. Blend for another minute or so, add olive oil to loosen the mixture if necessary.

5. Next, enjoy!

red pepper hummus

Beetroot guacamole:

1.Scoop the avocado and place in the blender with the coriander, lime juice, tomatoes, spring onion, beetroot, salt and pepper.

2. Blend until smooth, if it is lumpy add some olive oil to add more liquid.

3. Next, enjoy!

Beetroot guacamole

Salsa Verde:

1.Put the capers in a bowl and cover with boiling water. Let this sit for 1 minute to remove some excess salt.

2. Next, put the mint, parsley, capers, mustard, olive oil, garlic and apple cider vinegar in a blender. Blitz until roughly chopped and combined.

salsa verde

Thank you for reading my 3 Delicious Summer Dips! Give them all a go, they are delicious! Be sure to subscribe and follow me on Instagram!

If you liked this post be sure to check out my My tasty 5 minute salad and Peri-Peri chicken recipe

3 summer dips