The 8-Week Blood Sugar Diet Cookbook by Bailey, Clare -- Read -- Imperial Library of Trantor

Index

Cover Foreword by Dr. Michael Mosley Introduction by Dr. Clare Bailey About the 8-Week Blood Sugar Diet Breakfast and Brunch

Quick, Easy Breakfasts

Michael’s Perfect Scrambled Eggs Simple Omelet Mushroom Omelet Poached Eggs with Spinach and Pine Nuts Kipper and Tomatoes Big Mushrooms with Feta Avocados with Prebaked Tomatoes Avocado and Feta Bash Greek Yogurt with Nuts, Seeds, and Berries 5 Ways with Oatmeal

1. Apple and Cinnamon Oatmeal 2. Extra-filling Oatmeal with Nut Butter 3. Medium Oatmeal 4. Spicy Fruit Oatmeal 5. Pecan Chia Oatmeal with Raspberries

Chia Breakfast Bircher Brunch

Sardines on Avocado Mash Ham and Cheese Omelet Simple Egg Muffins Egg Baked in Avocado Full English Breakfast

Quick Lunches, Smart Snacks

Quick Lunches

Taco Lettuce Wrap 4 Ways

1. Salmon and Avocado 2. Tuna and Tomato Salsa 3. Feta and Avocado Bash 4. Roast Peppers with Hummus and Nuts

Instant Salads

Lentil and Feta Salad Greek Salad Tuna, Artichoke, and Butter Bean Salad

Dr. David Unwin’s Quick Bacon and Broccoli Fry-up Speedy Spicy Beans Green Beans with Halloumi Omelet 2 Ways

1. Japanese Omelet 2. Cheese and Asparagus Omelet

Kebabs to Go

1. Lemon Shrimp Kebabs 2. Halloumi Kebabs 3. Ploughman’s on a Stick 4. Spiced Lamb Kebabs 5. Paprika Chicken Kebab 6. Piri Piri Chicken Sticks 7. Chinese Tofu Kebabs 8. Satay Chicken Kebabs

Soups

Celeriac and Apple Soup Chicken Lime Laksa Vietnamese Pho Tomato, Ham, and Lentil Soup Miso Soup Roasted Red Pepper and Squash Soup Gazpacho

Smart Snacks

Skinny Dips

Perfect Hummus Tzatziki Raita Smoked Fish Paté Guacamole

Healthy Ploughman’s Thin Seeded Crackers Seedy Bars Parmesan Crisps

Easy Weekday Suppers

Roasted Red Pepper with Anchovies Spicy Spinach and Lentils Cauliflower Cheese Cajun-spiced Bean Burgers Turkey Burgers Chinese Pork Meatballs Quick Quiche in a Dish Chicken Drumsticks 2 Ways

1. Lightly Chilied 2. With a Garlic Crust

Chicken Wrapped in Parma Ham Spicy Tuna Fish Patties Indian-spiced Shrimp Chili Squid with Lentils Salmon 3 Ways

1. With Lemon and Dill Nut Crust on Roasted Vegetables 2. With Coconut and Chile 3. With Ginger

Creamy Skinny Kedgeree Beef Stir-fry with Asparagus and Sesame Seeds Chickpeas 2 Ways

1. With Indian-spiced Stir-fried Greens 2. Chickpea Chili

Stir-fried Cabbage with Peppered Mackerel Chicken Biriani with Cauli Rice Zucchini Noodles 6 Ways

1. With Pesto, Goat Cheese, and Peas 2. With Bacon and Beans 3. With Seafood 4. With Tomato Meatballs 5. Carbonara 6. Puttanesca

Shrimp and Tuna Fried Rice High-protein Salads

Watercress, Orange, and Sardine Salad Endive 2 Ways

1. With Anchovy Mayo 2. With Pear, Hazelnut, and Goat Cheese

Moroccan Spiced Chickpea Salad Lentil, Carrot, and Avocado Salad Shrimp, Pea, and Spring Onion Salad Roasted Beet and Fig Salad Crunchy Red Coleslaw with Minute Steak

Main Meals

Spicy Stuffed Red Pepper Easy Bolognese Chili con Carne No-pasta Beef “Lasagna” Michael’s Thai Fish Cakes Pork Steaks in Mustard Sauce Bulgur Wheat Risotto with Chicken and Artichokes Garlic and Rosemary Fried Lamb Chicken Korma Thai Red Curry Smoked Mackerel and Mushroom Frittata Moroccan Meatballs in Tomato Sauce Chinese Duck with Green “Pancakes” Low-carb Pizza Lamb Tagine Hungarian Goulash Spanish Chicken with Chorizo and Beans Piri Piri Chicken Coq au Vin Skinny Cottage Pie Creamy Fish Bake Skinny Eggplant “Lasagna” Chicken and Mushroom “Pie” Low-carb Lamb Hotpot Pancetta, Broccoli, and Tomato Gratin Baked Fish and Chorizo Parcels Ham Steak with Red Cabbage Lazy Chicken and Spicy Lentils Michael’s Easy Roast Chicken with Garlic and Thyme

Vegetable Sides

Simple Salads

Mixed Leaf Salad with Arugula and Shaved Parmesan Crunchy red Coleslaw Tabbouleh with Pine Nuts Broccoli and Asparagus Salad Spiced Purple Vegetables Pickled Cabbage (Kimchi) Rainbow Salad

Cooked Vegetable Sides

Roasted Garlicky Eggplant Mash Cauliflower 2 Ways

1. Simple Roasted Cauliflower 2. Spicy Roasted Cauliflower

Roasted Mediterranean Vegetables Creamed Spinach Peas and Edamame with Yogurt and Lime Dressing 6 Simple Ways to Get Your Greens

1. Broccoli with Garlic and Anchovy 2. Swiss Chard Stir-fried with Garlic 3. Cabbage Stir-fried Chinese Style 4. Bok Choy with Oyster Sauce 5. Spring Greens with Garlic and Cannellini Beans 6. Green Beans with Soy Sauce and Sesame Seeds

Mayo 4 Ways

1. Light Lemon Mayo 2. Garlic Mayo 3. Anchovy Mayo 4. Chili Mayo

French Vinaigrette Yogurt 2 Ways

1. Yogurt and Mustard Dressing 2. Garlic and Lemon Yogurt Dressing

Low-sugar Sweet Chili Sauce Buttermilk Dressing Red Salsa Home-made Pesto

Occasional Treats

Breads and Flatbread

Whole Grain Soda Bread Seeded Spelt and Rye Bread Chickpea Flatbread

Desserts for Now and Then

Instant Creamy Passion Fruit Pudding Quick Chia Kulfi Orange and Pistachio Cupcakes Almond Pancakes with Cherries Pumpkin Pudding with Crunchy Nut Topping Berry Coulis or “Jam” Chocolate Kidney Bean Cake Pear and Brazil Nut Chocolate Brownies Lychee and Pink Grapefruit Salad Fruit Sponge Cake

Roasted Fruit

Roasted Peaches (or Apricots) Roasted Rhubarb with Ginger Baked Spiced Apple with Nuts

Swaps and Tips

Carb Alternatives

Cauliflower Mash White Bean or Chickpea Mash Celeriac or Rutabaga Mash Green Lentils Cauliflower Rice Quinoa Zucchini Noodles Resistant Brown Rice Konjac Noodles Cabbage “Noodles”

8-Week Meal Planner About Dr. Clare Bailey and Sarah Schenker Index Copyright

← Prev
Back
Next →

← Prev
Back
Next →