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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
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