8-Week Blood Sugar Diet Recipe Book by Bailey, Clare -- Read -- Imperial Library of Trantor

Index

Cover Disclaimer 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 Omelette Mushroom Omelette Poached Eggs with Spinach and Pine nuts Hot Smoked Salmon and Tomatoes Big Mushrooms with Feta Avocados with Pre-Baked Tomatoes Avocado and Feta Bash Greek Yoghurt with Nuts, Seeds and Berries 5 Ways with Porridge

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

Chia Breakfast Bircher

Brunch

Sardines on Avocado Mash Ham and Cheese Omelette 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 Aalsa 3. Feta and Avocado Bash 4. Roast Capsicum with Hummus and Nuts

Instant Salads

Lentil and Feta Salad Greek Salad Tuna, Artichoke and Butterbean Salad

Dr David Unwin’s Quick Bacon and Broccoli Fry-Up Speedy Spicy Beans Green Beans with Haloumi Omelette 2 ways

1. Japanese omelette 2. Cheese and asparagus omelette

Kebabs to Go

1. Lemon Prawn Kebabs 2. Haloumi 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 Capsicum and Pumpkin Soup Gazpacho

Smart Snacks

Skinny dips

Perfect Hummus Tzatziki Raita Smoked Fish Paté Guacamole Healthy Ploughman’s Thin Seeded Crackers Seedy Flapjacks Parmesan Crisps

Easy Weekday Dinners

Roasted Red Capsicum 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 Chillied 2. With a Garlic Crust

Chicken Wrapped in Prosciutto Spicy Tuna Fish Patties Indian-Spiced Prawns Chilli Squid with Lentils Salmon 3 Ways

1. With Lemon and Dill Nut Crust on Roasted Veg 2. With Coconut and Chilli 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 Chilli

Stir-Fried Cabbage with Peppered Salmon Chicken Biriani with Cauli Rice Zucchini 6 Ways

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

Prawn and Tuna Fried Rice High-Protein Salads

Watercress, Orange and Sardine Salad Witlof 2 Ways

1. With Anchovy Mayo 2. Witlof, Pear, Hazelnut and Goat’s Cheese Salad

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

Main Meals

Spicy Stuffed Red Capsicum Easy Bolognese Chilli Con Carne No-Pasta Beef ‘Lasagne’ Michael’s Thai Fish Cakes Pork Steaks in Mustard Sauce Bulgar Wheat Risotto with Chicken and Artichokes Garlic and Rosemary Fried Lamb Chicken Korma Thai Red Curry Hot Smoked Trout 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 ‘Lasagne’ Chicken and Mushroom ‘Pie’ Low-Carb Lamb Hotpot Pancetta, Broccoli and Tomato Gratin Baked Fish and Chorizo Parcels Pork Chops with Red Cabbage Lazy Chicken and Spicy Lentils Michael’s Easy Roast Chicken with Garlic and Thyme

Veg Sides

Simple Salads

Mixed Leaf Salad with Rocket and Shaved Parmesan Crunchy Red Coleslaw Tabbouleh with Pine Nuts Broccoli and Asparagus Salad Spiced Purple Veg Pickled Cabbage (Kimchi) Rainbow Salad

Cooked Veg Sides

Roasted Garlicky Eggplant Mash Cauliflower 2 Ways

1. Simple Roasted Cauliflower 2. Spicy Roasted Cauliflower

Roasted Mediterranean Veg Creamed Spinach Peas and Edamame with Yoghurt and Lime Dressing 6 Simple Ways To Get Your Greens

1. Broccolini with Garlic and Anchovy 2. Spinach Stir-Fried with Garlic 3. Cabbage Stir-Fried Chinese Style 4. Pak Choi 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. Chilli Mayo

French Vinaigrette Yoghurt 2 Ways

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

Low-Sugar Sweet Chilli Sauce Buttermilk Dressing Red Salsa Home-Made Pesto

Occasional Treats

Breads and Flatbread

Wholegrain Soda Bread Seeded Spelt and Rye Bread Chickpea Flatbread

Puddings 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 Pudding

Roasted Fruit

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

Swaps and Tips

Cauliflower Mash White Bean or Chickpea Mash Swede or Celeriac Mash Green Lentils Cauliflower Rice Spiralised Zucchini Quinoa Resistant Brown Rice Konjac Noodles Cabbage ‘Noodles’

8-Week Meal Planner About the Authors Index Copyright

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