Recipes from his ‘Ultimate Diabetes Cookbook’
Tomato, roasted squash & rice salad
“A more filling salad that can double up as a main course quite easily. I sometimes grill lean pork chops to serve with it, or you could serve it with grilled bass or a few grilled sardines or mackerel fillets. You can also swap the iceberg for any lettuce (like raddichio) for a slightly different taste or texture.”
Ingredients for the salad
1 medium butternut squash (about 750g) peeled, deseeded and cut into 8-10 long slices
½ tablespoon olive oil
120g green beans, cut into 4cm lengths
4 ripe tomatoes, cut into wedges
½ iceberg lettuce, finely sliced
4 spring onions, cut on the diagonal into long shards
250g packet microwaveable basmati rice
Freshly ground black pepper
2 tbsp of honey
2 tbsp of balsamic vinegar
2 tbsp of freshly chopped parsley
for the dressing
4 tablespoons white wine vinegar
1 tablespoon xylitol sugar alternative (called Total Sweet in stores)
juice of 2 large limes
1 teaspoon freshly ground black pepper
½ tablespoon extra virgin olive oil
2 tablespoons roughly chopped fresh coriander
SERVES 4 / PREP TIME 20 minutes / COOKING TIME 30 minutes
1. Preheat the oven to 200°C/gas mark 6.
2. Put the squash slices in a roasting tray, drizzle over the olive oil, season with black pepper and toss to mix. Roast for 30 minutes until lightly browned and cooked through. Remove from the oven and leave to cool.
3. Meanwhile, cook the green beans in a small pan of boiling water until just tender, about 4-5 minutes. Drain well and leave to cool.
4. Put the tomatoes, cooked beans, lettuce and spring onions in a deep serving bowl and mix together carefully but well. Add the cooled roasted squash and mix gently.
5. Cook the rice in the microwave according to the packet instructions, then gently stir the hot rice into the squash mixture.
6. Whisk together the dressing ingredients in a small bowl, then spoon over the rice mixture while it’s still warm and serve immediately.
English strawberries marinated with balsamic vinegar and fresh mint
“I have found that many of the strawberries available over the last few years have been tasteless imported rubbish – English and possibly French strawberries are some of the best in the world and always will be, and if you can pick your own they’re even better. One good tip is Always wash strawberries before you remove the stalks, so they don’t become waterlogged and go soggy in minutes.”
400g small ripe English strawberries
2 heaped tbsp xylitol sugar alternative
2 tsp balsamic vinegar
juice of 1 large lime
finely grated zest of 1 large orange
few sprigs of fresh mint
100g fromage frais , lightly whipped
Wash the strawberries, then remove the stalks.
Cut in half lengthways and place in a shallow dish. Sprinkle over the xylitol, balsamic vinegar, lime juice and orange zest.
Finely shred the mint leaves and sprinkle over the strawberries as well.
Leave to marinate out of the fridge for 1 hour, stirring occasionally.
To serve, pile into sundae glasses and top with spoonful of lightly whipped fromage frais.
Sprinkle with lightly chopped fresh mint leaves.
Copyright Phil Vickery