Follow these tasty recipes to shed pounds & beat type 2 diabetes for good (2024)

WE are telling you how to reverse Type 2 diabetes by losing weight – while you can still enjoy tasty treats.

On Day 2 we hope you will lick your lips over our latest serving of healthy but delicious recipes.

Slimming is THE best way to battle Type 2 diabetes, research says.
Now NHS-backed diet plan Second Nature aims to banish unhealthy eating habits for life.

Mike Gibbs and Chris Edson set it up to help tackle the nation’s obesity epidemic and rising rates of Type 2 diabetes.

They have now published a recipe book with 50 quick and simple meals that can each be made in less than 30 minutes.

Augusta Gray, nutritionist at Second Nature, said: “Rather than curing Type 2 diabetes, research suggests the condition can be reversed, for some, following extensive weight loss.

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“A lower-carb approach helps reduce fluctuations in blood-sugar levels and reduces the chances of sustained high blood-sugar levels.

“We want to make the journey to delicious, healthy food as simple as possible, and to encourage meal planning. Preparing meals in advance makes it easier to follow our nutrition guidelines and make balanced choices.

“Our quick and easy recipes are great for planning ahead.”

Enjoy our ideas here for breakfast, lunch and dinner.

• Recipes from NHS-backed healthy eating plan Second Nature Quick And Easy Recipes, £11.99. See shop.secondnature.io.

Day 2

BREAKFAST: FRENCH TOAST

Prep and cooking time: 15mins
Serves: 1

THIS soft and crispy sourdough toast is loaded with naturally sweet and creamy toppings, providing you with loads of flavour and nutrients. You can feel free to play around a bit with the toppings.

YOU NEED:

• 1 small egg
• 45ml milk
• ¼ tsp vanilla essence or paste
• 1 small slice sourdough bread
• ½ tbsp butter
• 1 small handful berries, stewed or fresh
• 1 tbsp plain natural or Greek yoghurt (optional)
• ¼ tsp ground cinnamon

METHOD:

1. Mix the egg, milk and vanilla essence in a bowl until well combined.
2. Coat both sides of the sourdough with the egg/milk mixture. Flip the bread a few times until almost all of the egg/ milk mixture has been soaked up.
3. Heat the butter in a non-stick frying pan, over a medium heat. Fry the bread for 3mins on each side, or until golden brown.
4. Top with stewed or fresh berries, yoghurt (if using) and cinnamon. Image shows a serving for 4 people. We recommend 1 slice of bread per person for a balanced meal.

BREAKFAST: APPLE & CINNAMON OATS

Prep and cooking time: 8mins
Serves: 1

IS there a more perfect pairing than apple and cinnamon? We think not. These oats are a perfect breakfast and can be made in advance. If you fancy something different, this recipe works just as well with sliced pears.

YOU NEED:

• 20g rolled oats
• 3 tbsp plain natural or Greek yoghurt
• 1 apple, finely sliced
• 1 tsp ground cinnamon
• 1 tbsp nut butter

METHOD:

1. Add the oats and yoghurt to a bowl and mix together
2. Cover the apple slices with cinnamon
3. Place the apple and nut butter on top of the oat mixture and enjoy.

LUNCH: SMASHED CHICKPEA CUPS

Prep and cooking time: 15mins
Serves: 2

USING cupboard staples, you can make this high-protein lunch in a matter of minutes. The smashed chickpeas are light and creamy, while the lettuce adds a refreshing crunch. You can also swap the chickpeas for drained tinned tuna.

YOU NEED:

• 1 x 400g tin chickpeas
• ½ avocado, mashed
• 1 tbsp mayo or vegan mayonnaise
• ½ lemon, juiced
• 1 spring onion, finely sliced
• 1 yellow or orange pepper, finely diced
• 1 celery stalk, finely diced
• 1 large handful fresh parsley, finely chopped
• 1 tsp ground paprika
• 2 heads little gem lettuce

METHOD:

1. Rinse and drain the chickpeas and mash them using a fork or potato masher.
2. Combine all the ingredients into a bowl, except the lettuce, and season with salt and pepper. Mix well.
3. Scoop the smashed chickpea mixture into the lettuce cups and enjoy.

LUNCH: BAKED TERIYAKI SALMON

Prep and cooking time: 20mins
Serves: 2

A COMPLETELY balanced meal in one dish. The baked teriyaki salmon bowl is easy to make and will bring the taste of Japan to your home. The different textures tie together perfectly, and the range of food groups will keep you feeling pleasantly full.

YOU NEED:

• 40g uncooked brown rice
• 2 fresh or frozen salmon fillets, skinless and boneless
• 1 tbsp teriyaki sauce
• 1 tsp extra- virgin olive oil
• 1 pak choi bulb, finely sliced
• ¼ white cabbage, finely sliced
• 2 small carrots, grated
• 2 handfuls radish, finely sliced
• ½ avocado, diced
• 1 tsp grated ginger
• 1 tsp toasted sesame oil
• 1 tbsp light soy sauce
• 1 tbsp white miso paste
• ½ lime, juiced
• 1 small handful fresh coriander, roughly chopped

METHOD:

1. Preheat oven to 200C/ 180C fan/gas mark 6.
2. Prepare the rice as per packet instructions, or use pre-cooked rice.
3. Dice the salmon fillets into smaller, bite-size chunks.
4. Line a baking tray with baking paper, place the salmon on top and cover evenly with teriyaki and olive oil. Bake for about 12-14mins, or until just browning.
5. While the salmon is cooking, prepare the bowls by adding the pak choi, cabbage, carrot, radish and avocado nice and evenly to two large bowls.
6. To make the dressing, mix the ginger, sesame oil, soy sauce, miso paste and lime juice in a small jar and shake well until combined.
7. Add the cooked rice and salmon to bowls, dress with a drizzle of the dressing and top with coriander.

DINNER: MAC & CHEESE

Prep and cooking time: 30mins
Serves: 4

A COMFORTING family favourite for a very good reason. Serve this with a simple garden salad for a good source of non-starchy vegetables, making a balanced meal.

YOU NEED:

• 160g spiral or short wholewheat pasta
• 20g butter
• 20g wholewheat flour
• 300ml milk
• 150g Cheddar, grated
• 70g Gruyère cheese or extra Cheddar, grated

METHOD:

1. Preheat oven to 200C/ 180C fan/gas mark 6.
2. Cook the pasta al dente (undercooked) – you’ll want it to have some crunch because it will cook again in the oven, with the sauce.
3. To make the roux, heat a non-stick saucepan over low/medium heat.
4. Add the butter until melted, then the flour, and stir until all fully combined. Cook the flour in the melted butter for at least 2mins, so that the sauce loses the taste of flour.
5. Slowly add the milk (50ml at a time), until the roux coats the back of a wooden spoon (roughly 10mins).
6. Add the cheese to the roux mixture and stir until melted. Season lightly with salt and pepper. If the sauce looks too thick, add a dash more milk. The sauce will thicken the more it is heated.
7. Add the par-cooked pasta to the pan and stir to coat fully in the sauce.
8. Transfer to a baking dish, top with a handful of extra cheese and bake in the oven for 15mins, or until golden. Serve with salad or vegetables.

DINNER: BANGERS & BUTTER BEAN MASH

Prep and cooking time: 25mins
Serves: 4

A FAMILY favourite and a perfect winter meal. By just keeping a tray of sausages in the fridge, a bag of peas in the freezer and a tin of butter beans in the pantry, you can whip this up in no time.

YOU NEED:

• 1 tbsp extra-virgin olive oil
• 1 tbsp butter
• 2 garlic cloves, finely diced or minced
• 2 x 400g tin butter beans, rinsed and drained
• 250ml milk
• 4 butcher’s sausages of your choice (we used chicken)
• 2 small brown onions, finely sliced
• 275g frozen peas
• 1 medium handful fresh parsley, finely chopped
• 1 small handful chives, finely sliced

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METHOD:

1. Heat up ½ tbsp oil and 1 tbsp butter in a medium saucepan, over high heat.
2. Fry the garlic for 1 min, or until lightly browned. Add the beans, milk, salt, and pepper and reduce the heat to low. Cook the beans, stirring frequently, for 10mins.
3. While the beans are simmering, heat the other ½ tbsp of oil in a medium, non-stick frying pan, over a medium heat. Cook the sausages for 8-10mins (depending on size).
4. When the sausages are cooked, set them aside. Use the same pan to fry the onions until softened.
5. Pop the peas into the microwave for 2mins.
6. Use a potato masher or fork to mash the butter beans until you get a smooth consistency. Fold through the parsley and chives, season with salt and pepper and serve.

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