As the Mail revealed yesterday, the NHS will offer people with type 2 diabetes a liquid diet of only 800 calories a day as part of radical plans to change the course of the disease.
There is another way: Dr. Michael Mosley's pioneering 8-week blood sugar diet from his book.
Here, in the first part of a two part series, we publish your simple but healthy and tasty plan to stick to 800 calories per day, while feeling full.
Do not miss the second part in the Daily Mail tomorrow.
Six years ago I discovered, after a routine blood test, that I was type 2 diabetic. This was a particularly unpleasant shock because my father had died, at age 74, from complications of diabetes.
But instead of starting taking medications, which is what my doctor advised me, I decided to look for something I could do to overcome diabetes without medication.
I'm not just trying to find a solution to this cruel disease, which is in epidemic proportions: one in three Britons now has prediabetes (abnormally high blood sugar levels but not yet in the diabetic range), while approximately four million They have the condition itself.
And if you have prediabetes (and unless you have been screened you will not know), there is a 30 percent chance that in five years you will develop type 2 diabetes, the type related to an unhealthy diet and lifestyle.
This can lead to a series of serious complications, including an increased risk of becoming blind, needing an amputation or having a heart attack, kidney failure or dementia.
Fortunately, I think I discovered an answer to type 2, my best-selling Blood Sugar Diet, which shows how to eat to beat diabetes.
I think I discovered an answer to type 2: my best-selling Blood Sugar diet book, which shows how to eat to beat diabetes
Since I wrote it a little over two years ago, tens of thousands of men and women have used it to lose weight, reduce the risk of type 2 diabetes and even reduce their dependence on medications.
People like Cassie, a nurse, who in a few weeks after starting could stop receiving insulin injections. In a couple of months, she lost more than 20 kg (44 lb) and then managed to get pregnant. "You have helped make a small miracle possible," he wrote, "for which I can not thank you enough."
But it's not just weight loss and diabetes: the diet has led to a dramatic improvement in people with a variety of other ailments, from eczema to polycystic ovary syndrome, a condition that hinders fertility and affects nearly one in five women .
The key, based on extensive research, is to switch to a Mediterranean-style diet rich in healthy fats and vegetables, but low in sugar and starch.
And, if you have a lot of weight to lose, and you keep 800 calories per day for eight weeks, you can lose up to 33 amazing pounds and completely reverse your diabetes.
Studies conducted by one of the leading experts in diabetes in Europe, Professor Roy Taylor of the University of Newcastle, have shown that a fast diet to lose weight is just what you need to reduce abdominal fat that is so bad for us. My own plan is supported by studies that show that if done properly, a quick diet to lose weight can be a safe and effective way to reduce fat and achieve your goals.
It is this type of research that is the basis of the new liquid diet adopted by the NHS.
I am excited to see that the health service is taking research seriously and I hope that many more people will reverse their type 2 diabetes.
Not everyone can manage a low-calorie diet like this. But you can still get many of the benefits (although you can lose weight more slowly) by gently relaxing and choosing one, two or three days of 800 calories a week and eating according to the principles of sensible and low carb diet the rest of the time .
In scientific studies, liquid diets are done mainly for convenience: it is an easy way to monitor what people are consuming. But others have done so successfully in solid food.
To make it easier for you, here in a sample week of my 8-week plan, the Mail is focusing on soups and smoothies that can be used to prepare your 800 daily calories.
Tomorrow we will see delicious dinners and proper lunches that can make slimming so easy.
Since I wrote it a little over two years ago, tens of thousands of men and women have used it to lose weight, reduce the risk of type 2 diabetes and even reduce their dependence on medication (file photo)
HOW DOES IT WORK
The principles of the blood sugar diet are that it is low in starchy carbohydrates, but packed with vitamins that fight the disease and rich in olive oil, fish, nuts, fruits and vegetables, as well as whole yogurt and eggs.
This is because large studies have found that people not only get multiple health benefits from a Mediterranean-style diet, but they find it easier to maintain it, as opposed to a low-fat diet, as it is simple And pleasant.
Along with the diet, I recommend a really simple exercise plan.
Here are some tips to give you an idea of what it means to eat Mediterranean style:
- Reduce the consumption of sugar, sugary sweets, drinks and desserts.
- Minimize or avoid starchy "white things". That means bread, pasta, potatoes, rice.
- Change your starches. Instead of pasta and rice, try quinoa, bulgur (split wheat), whole rye, whole barley, wild rice and buckwheat. Legumes, such as lentils and beans, are healthy and also full.
- Avoid most breakfast cereals, as they are usually full of sugar.
- The full-fat yogurt is also good. To add flavor, add berries, strawberries, blueberries or a pinch of nuts.
- Start the day with eggs. They can be boiled, poached, scrambled or made into an omelet, and they will keep you full longer than cereals or toast. Delicious with smoked salmon and chili.
- Snack on nuts. They are a great source of protein and fiber. Try to avoid salted or sweetened nuts, which may be thicker.
- Eat more healthy fats and oils. Along with the blue fish (salmon, tuna, mackerel), consume more olive oil. A dip in the vegetables improves the absorption of vitamins. Use olive oil, rapeseed or coconut for cooking.
- Avoid margarine and use butter instead. The cheese in moderation is fine.
- Choose high quality proteins: blue fish, prawns, chicken, turkey, pork, veal and eggs. Other foods rich in protein include soybeans, edamame beans, Quorn and hummus. Processed meats, such as bacon and salami, should be eaten only a few times a week.
- Eat many vegetables of different colors. Choose a range of dark leafy vegetables with bright red and yellow peppers. Add sauces and flavorings, such as lemon, butter or olive oil, salt, pepper, garlic, chili, sauce.
- Avoid too many sweet fruits. Berries, apples or pears are fine, but tropical fruits like mango, pineapple, melon and bananas are full of sugar.
The idea is that, either by following the recipes shown here or by creating yours, follow these principles, restricting your daily calories to 800.
For some people this means having only two meals a day, for others it will be three smaller meals. And although alcohol is not banned for life, it is worth avoiding because of its high caloric content.
If after eight weeks you still have more weight to lose, or need to lower your blood sugar levels even more, switch to the more relaxed 5: 2 approach.
To make it easier for you, here in a sample week of my 8-week plan, the Mail is focusing on soups and smoothies that can be used to prepare your 800 calories a day.
It is vital to take these precautions
If you take medications, talk to your primary care doctor. This is particularly important because he or she should be involved in monitoring and decreasing their medications. It is also essential that you discuss your diet with your doctor if any of the following conditions are met:
- You are taking insulin or diabetes medications that are not metformin. You may need an adequate dose reduction to avoid too rapid a decrease in your blood sugar level.
- You are taking blood pressure tablets: you may need to reduce the dose or stop taking them. The same applies to hypoglycaemic drugs, those that begin with the letter G, such as glibenclamide and gliclazide, which may have to be discontinued because they can make the blood glucose abnormally low.
- You have moderate or severe retinopathy. Additional tests should be done within six months of reducing diabetes.
- Are pregnant or breastfeeding
- You have a psychiatric or nutritional disorder.
- You are taking warfarin.
- You have epilepsy
- You have an important medical condition.
- You are sick or have a fever.
- Do not follow the diet if you are under the age of 18, your BMI is less than 21, or you are recovering from surgery or are generally frail.
You should also confirm with your doctor that you really are type 2 diabetic. There are other rarer ways that will not respond in the same way to weight loss.
If you have any questions, the following is a link to a website where you can find useful information: ncl.ac.uk/magres/research/diabetes/reversal.htm
The 8-week blood sugar diet by Dr. Michael Mosley (short books, £ 8.99). © Michael Mosley 2015.
To request a copy of £ 7.19 (20% discount), go to mailshop.co.uk/books or call 0844 571 0640. Offer valid until 9/30/18. Free P & P on orders over £ 15.
The 8-Week Blood Sugar Diet Recipe Book by Dr. Claire Bailey (Short Books, £ 14.99). © Claire Bailey 2016. Order by £ 11.99 before 9/30/18, details as before.
BLUEBERRY AND GREEN TEA SHAKE
100 cals Serves 1
● 1 green tea bag
● 50 g of blueberries
● 1 tablespoon of almonds
● 200 ml of water
● 2 tablespoons of Greek yogurt
● 1 tablespoon of flax seeds, soaked for 4 minutes
Add the tea bag to 200 ml of boiling water. Remove the bag and cool the tea in the fridge. Put in a blender with other ingredients. Whizz together.
CHICKEN, BUTTERFLY WILD SALAD
270 cals for 2 people
● 200 g of diced chicken breast
● 2 rosemary sprigs
● 1 clove of garlic, finely chopped
● Spray olive oil
● 50g of green beans, cut out
● 100 g of tinfoil beans, drained
● 1 red onion, very finely sliced
● 1 tablespoon of walnut pieces
For the dressing
● 1 tablespoon of olive oil
● 1 tablespoon wholegrain mustard
● 1 tablespoon white wine vinegar
Place the chicken, rosemary and garlic in a large bowl with olive oil and mix. Fry the chicken pieces for about 10 minutes. Meanwhile, boil a large pot of water and add the green beans. Boil for 2 minutes, then add the beans and cook for 2 more minutes and then drain.
In a large bowl, mix the hot chicken, beans, red onion and walnuts.
To make the dressing, mix the oil, mustard and vinegar in a small bowl. Pour over the salad and mix gently to combine.
440 cals Serves 1
● 100 g of crabmeat
● pinch of paprika
● 1 teaspoon mayonnaise
● Parsley handful, roughly chopped
● Spray olive oil
● 3 broccoli florets
● 1 tablespoon of canned corn
● Worcestershire sauce
● 1 tender onion, chopped
● Half lemon juice
● Flour to remove dust
● Freshly ground black pepper
In a bowl, mix the crab meat, sweet corn, paprika, a touch of Worcestershire sauce, mayonnaise, spring onion and parsley. Season and add the lemon juice.
Place the container in the refrigerator for a few hours. Sprinkle some flour, seasoned with black pepper, on a clean surface and on your hands and shape the crab mixture into two burgers. Heat a little oil in a nonstick skillet. When hot, fry the crabcakes for 3 minutes on each side. Serve with steamed broccoli.
REVOLTED EGG WITH TOMATO AND CHIVO
200 cals Servings 1
● 2 small eggs
● Salt and black pepper
● Butter knob
● Sprinkle chopped onion
● 2 thick slices of veal tomato
Crack the eggs in a bowl and mix with salt and pepper. Heat the butter in a pan and add the eggs. Push them for around 30 seconds to 1 minute. Add the scallion and serve over tomato.
SPANISH CHICKPEA AND SPINACH SOUP
210 cals Makes 2 servings
● 50g of Spanish chorizo, cut into cubes
● 1 tablespoon of olive oil
● 1 large leek, rinsed and thinly sliced
● 1 red pepper, cut into cubes
● 2 cloves of chopped medium garlic
● Pinch chili flakes
● 1 teaspoon of paprika
● 1 tablespoon of tomato puree
● 1 liter of chicken broth
● 200g of canned chickpeas, drained and rinsed
● 150 g of baby spinach leaves
Cook the chorizo over medium heat, stirring a little, for 5 minutes. Drain on paper towels and discard the grease. Add the oil to a skillet over medium heat. Add leek and cook, stirring, for 5 minutes. Add the pepper, garlic, chili and paprika and cook for 1 minute. Add the puree and cook, stirring often, for 2 minutes. Add broth and chickpeas and boil. Cook over low heat, cover partially and cook for 20 minutes. Add spinach and chorizo and heat for 2 minutes.
CHICKEN WITH MILK AND COCONUT MILK
340 cals for 2 people
● 2 teaspoons of rapeseed oil
● 2 pieces of chicken without skin
● 1 green chili without seeds, chopped
● 150ml of coconut milk
● 1 tablespoon of Thai fish sauce
● Large cilantro and handful, chopped
● 4 spring onions, chopped
● 1 lime juice
● 2 tablespoons of brown rice (add 70 cals)
Heat the oil in the wok over high heat, add the chicken and sauté for 5 minutes, until golden brown. Add the chili, sauté for 1 minute and then add the coconut milk, the fish sauce, the cilantro and the chives. Cook for 3 minutes, sprinkle with lime juice and serve, with cooked rice if desired.
In the picture: stir fried chicken with lemon and coconut milk
MELON, SPINACH AND BLUEBERRY SHAKE
130 cals Servings 1
● ¼ Galia melon, chopped
● 50 g of blueberries
● 200 ml unsweetened almond milk
● 2 handfuls of spinach leaves
● Sprinkle sunflower seeds
PUT the melon, berries, milk and spinach in a blender. Soft whizz Add the seeds, pour into a bowl and chill in the refrigerator for at least an hour.
SALAD OF COURGETTE AND FETA
270 calories Serves 1
● 1 zucchini
● 2 large rockets
● 50g raspberries
● 1 tablespoon of each balsamic vinegar and olive oil
● 1 tablespoon pumpkin seeds
● 40 g of feta
● Handful of mint leaves, torn
Peel the zucchini on ribbons. Mix with rockets and raspberries. Sprinkle with vinegar and olive oil and top with seeds, feta cheese and mint.
390 cals for 2 people
● Spray olive oil
● 1 shallot, finely chopped
● 1 fennel bulb, finely chopped
● 1 clove of garlic, finely chopped
● Vermouth or dry white wine splash
● 300 ml of chicken broth
● 200g (½ tin) of chopped tomato
● 250 g of fresh seafood (prawns, crab, white fish)
● 2-3 handfuls of spinach leaves
Heat the oil in a large skillet, add the shallot, fennel and garlic and cook for 5 minutes until softened. Add wine and let bubble for a minute. Pour chicken broth and tomatoes and bring to a boil. Simmer for 15 minutes, then mix seafood and spinach to heat them.
On the photo: French fish stew
In the photo: smoked mackerel and orange salad
180 cals Serves 1
● 1 tablespoon raisins
● 50 ml of apple juice
● 2 tablespoons ground flaxseed
● 2 tablespoons of plain yogurt
● Pinch of ground cinnamon
● 1 tablespoon of walnut pieces
Place the raisins in a bowl and pour over the apple juice. Allow to cool in the refrigerator for at least 1 hour or overnight. When you are ready to eat, mix with the flaxseed and yogurt and sprinkle on the pieces of cinnamon and walnut.
170 cals Makes 2 servings
● 1 liter of vegetable broth
● 50g of sweet corn
● Handful of bean sprouts
● 50g mangetout
● 50 g of sugary peas
● Ginger knob, peeled and grated
● 1 tablespoon of fish sauce
● Lime juice
● 12 large prawns, without shell and unveiled
● Handful of basil leaves, mint and cilantro
● ½ red chile, finely cut
Pour the broth in a large saucepan and let it boil, add the sweet corn, beans, mangetout, peas and ginger and cook for 3-4 minutes. Add fish sauce and lime juice, and season. Cook the prawns in the broth until they are pink, it should take 2-3 minutes. Served covered with herbs and red chili.
SMOKED MACKEREL AND ORANGE SALAD
460 cals for 2 people
● 200 g of unfermented small beet
● 2 tablespoons of red wine vinegar
● 1 tablespoon of olive oil
● 1 head chicory
● Zest and ½ orange juice
● 2 oranges
● Pinch salt and freshly ground black pepper
● 2 spring onions, cut diagonally
● 2 small fillets of smoked mackerel
● 20g walnut halves
Heat the oven to 200c. Place the beet in a roasting tin with a couple of centimeters of water in the bottom. Cover with aluminum foil and roast in the oven for 30 minutes.
Meanwhile, put the vinegar, juice, zest and oil in a container with a screw cap, season with salt and pepper and shake until well combined. When finished, remove the beet from the oven; They should be tender when drilled with a knife.
When they are cool enough to handle, remove the skins, place them and cut them into slices. Mix a little of the jar dressing. Peel the oranges, following the outline of the fruit, then cut each into thin slices. Trim the chicory head and separate the leaves, discarding the outer ones. Place the leaves in a salad bowl and add the cooked and sliced beets, the orange slices and the chopped onion.
Shake the smoked mackerel fillets on top, add the walnut halves and sprinkle with the remaining dressing.
CHOPED EGG AND SALMON PILE
320 cals for 2 people
● 4 portobello mushrooms
● 2 slices of smoked salmon
● 1 tablespoon of creme medium fat
● 1 teaspoon wholegrain mustard
● lemon juice
● 2 handfuls of watercress
● 2 poached eggs
● 1 tablespoon pine nuts
Roast the seasoned mushrooms, drizzled with oil, on a baking sheet, for three minutes and then add the smoked salmon to each one. Mix the fresh cream, mustard and lemon juice and spread over the salmon. Cover each one with watercress, a poached egg and a scattering of pine nuts.
BEETROOT, APPLE AND CANNELLINI SOUP
200 cals for 3 people
● 1 tablespoon of olive oil
● 1 teaspoon cumin seeds
● 2 medium onions, chopped
● 500 g of grated raw beet
● 2 Bramley apples, peeled and quartered
● 1 liter of chicken or vegetables
● 2 star anise
● Salt and ground black pepper
● 1 x 400 g of cannellini beans, drained and rinsed
● Greek yogurt, to serve
● Handful of chopped onions
Heat the oil in a pan, add the cumin and onions, and cook for 10 minutes, covering. Add the beet and apple, stir and cook for 10 more minutes. Add the broth, add the heat, add the star anise and the season. Bring to a boil and simmer for 5 minutes. Take off the fire, remove the star anise and the blitz. Return to the pan, add the beans, simmer for 20 minutes and then serve with yogurt and scallion.
ASADO CHICKEN WITH GARLIC AND THEME
260 cals for 6 people
● 3-4 cloves of garlic
● Large butter knob
● 2 teaspoons thyme or tarragon
● 1 large poultry chicken
● 1 lemon, crust and juice
● 1 onion, cut in half
● 400 grams of carrot sticks
● 1 large cauliflower, in florets
● 1 tablespoon of olive oil
● 400 g of green vegetables to serve
For the sauce
● 1 tablespoon corn flour
● 1 cube of chicken broth
● ½ tablespoon of soy sauce
Preheat the oven to 200c. Mash the garlic, butter and herbs together. Place the chicken on a baking sheet and cut the holes in the skin over the breasts and thighs. Push garlic butter spots under the skin and over it. Season. Squeeze the lemon juice over the chicken and place the peel inside the cavity. Add the onion to the tray, with the cut side down. Roast chicken, allowing 20 minutes per pound plus 20 additional minutes, basting every 20 minutes. Add the carrots 40 minutes before the end of the cooking time.
Place the cauliflower florets in another tray. Season, sprinkle with oil and bake for 25 minutes. Cook the green vegetables while preparing the sauce. When the chicken is cooked, remove it to rest. Discard the onion Mix the cornmeal, oil and juices in the roasting pan, then add 300 ml of water, cubes of broth and soy sauce, and stir until the sauce thickens. Carve and serve with vegetables.
Beans baked with cheese
260 cals Serves 1
● 2 Portobello mushrooms
● ½ baked beans
● Worcestershire sauce
● Mozzarella, grated
Season mushrooms and grill for 2 minutes. Place the beans, salsa and mozzarella in a pan and heat. Combine and serve.
MISO WITH BABY VEG
70 calories for 1
● Miso soup package
● 2 handfuls of vegetables for babies, p. sweet corn or mangetout
Prepare the miso soup and add the vegetables.
FILLET WITH PEPPERS
510 cals for 2 people
● 200 ml of meat broth
● 100 ml of red wine
● 2 sirloin steaks (approximately 225 g each)
● pinch of meat seasoning
● 1 teaspoon butter
● 1 teaspoon olive oil
● 2 tablespoons of fresh cream
● 2 teaspoons of peppercorns mixed, crushed
● green salad leaves
Put the broth and the wine in a pan, boil for 10 minutes to reduce. Rub the steaks with dressing. Place a skillet over high heat with butter and oil and fry the steaks for 3 minutes on one side for half or 2 minutes for strangers. Turn and cook for 2 minutes in between, 1 minute for rare. Pour the reduced broth, the fresh cream and the peppercorns. Stir and cook for one more minute. Serve with salad.
In the photo: steak with peppercorns
In the photo: roasted chicken with garlic and thyme
ALMOND BUTTER WITH GOJI BERRIES
110 cals Makes 4 servings of almond butter
● 300 peeled almonds
● 2 teaspoons of mixed seeds and goji berries
● 1 apple, without heart and sliced
Preheat the oven to 190c. Bake the almonds for 10 minutes. Cool, then mix. Serve 2 tablespoons of butter with seeds, berries and apple.
CONSOMME CON CELERIAC
40 cals 1 portion
Prepare a consommé base and add two chopped onions and 80 g of grated celeriac.
TROUT IN CALA AND CORIANDER PEAS
480 cals for 2 people
● 2 trout fillets of 120 g
● 2 limes, 1 slice, the other in juice ● ½ teaspoon cumin powder
● 200 g of frozen peas
● 1 tablespoon of Greek yogurt
● Large handful of chopped coriander
Preheat the oven to 180c. Sprinkle the trout with olive oil, place slices of lime on top, sprinkle cumin, season and bake for 8 minutes. Cook the peas in boiling water for 3 minutes. Drain and place in a bowl. Add yogurt and lime juice and puree. Add cilantro and season. Serve the trout on top of the peas.
In the photo: kedgeree
390 cals for 2 people
● 2 eggs
● 180 g of smoked white fish
● 150 ml semi-skimmed milk
● 2 bay leaves
● ½ large cauliflower, grated
● 2 onions, one in cubes, one in slices
● 2 tablespoons of coconut oil
● 2 teaspoons of medium curry powder
● 40 g of cooked peas (optional)
● Lemon squeeze (to taste)
● Handful of parsley, chopped
Boil the eggs for 6-7 minutes, then cool, peel and cut in half. Meanwhile, simmer the fish in the milk with bay leaves for 10 minutes. Remove the fish to a plate to cool, then remove the skin and crumble the meat. Add the grated cauliflower to the milk and simmer for 5-7 minutes. Drain the milk in a bowl and place the cauliflower on the side.
In a pan, sweat in onion cubes in 1 tablespoon of coconut oil for 5 minutes. Add the curry powder and cook for another 2-3 minutes, then fold the cauliflower, the flaked fish and the peas, with the infused milk to loosen. Boil over low heat. In a pan, fry the sliced onion in the remaining oil until crispy. Add a splash of lemon to kedgeree and serve.
Healthy snacks that are so delicious
I lost more than 6: it is the best diet of all
Val Cornall, 52, lost more than 6 in eight months on the 8-week diet of blood sugar.
El supervisor de la hora del almuerzo de la escuela está casado con David, de 63 años, un agricultor, y la pareja tiene tres hijos adultos.
Ella dice: "En mi forma más grande, pesé 17 libras y 4 libras, a pesar de estar a tan solo 5 pies y 5 pulgadas. Nada podría cambiar el peso para siempre.
"Entonces, un análisis de sangre de rutina hace cinco años me mostró que era pre-diabético. Esto fue un shock terrible.
Val Cornall, de 52 años, perdió más de 6 en ocho meses en la dieta de 8 semanas de azúcar en la sangre. Ella dijo: "Es la mejor dieta para mí y la única forma en que he perdido peso". Derecha: antes, izquierda: después
"A pesar de probar otras dietas que mis amigos habían seguido, como Slimming World, la tentación de los carbohidratos siempre fue demasiado. Me di cuenta de que tenía que cortarlos porque si no lo hago me da hambre y simplemente como más.
"Gracias a la dieta de 8 semanas de azúcar en la sangre, perdí 6 libras y 5 libras. Corta los carbohidratos, por eso es tan bueno para mí ".
Val, que ahora pesa 14 libras y 11 libras, dice: "Recientemente, recuperé un par de piedras debido a un duelo. Pero hoy decidí que voy a volver a hacerlo, es la mejor dieta para mí y la única forma en que he perdido peso. Realmente quiero estar allí para mis adorables nietos. Mientras estaba en la dieta, tenía mucha más energía para jugar con ellos ".
GALLETAS SEMILLAS FINAS
50 cals por cracker Hace 24 galletas pequeñas
● 60g de harina de espelta (o cualquier harina integral)
● 300 ml de agua
● 1 cucharadita colmada de Marmite
● Pimienta negra, chile, romero o tomillo
● 120 g de semillas: cantidades iguales de semillas de lino doradas (o semillas de lino), semillas de chia, semillas de girasol y semillas de sésamo
● ¼ cucharadita de sal Maldon, más una pizca extra
● Aceite de oliva
Precalentar el horno a 170c. Mezcle la harina y 250 ml de agua fría en un tazón y en otro, disuelva el Marmite en 50 ml de agua caliente y viértalo en la harina. Agregue aromatizantes o hierbas adicionales, si los usa.
Ahora mezcle las semillas y la sal de Maldon. Deje la masa para unir durante 15 minutos, revolviendo ocasionalmente.
Alinee una bandeja para hornear grande con papel de hornear y cepille abundantemente con aceite.
Incline la mezcla en la bandeja y extiéndala muy finamente con la parte posterior de un tenedor, hasta aproximadamente 3 mm de grosor.
En la foto: galletas de semilla fina con salsa. Las galletas se pueden almacenar en un recipiente hermético por hasta una semana
Espolvorea un poco de sal de Maldon y hornea por 25 minutos. Mientras aún esté tibio, corte la galleta en galletas saladas.
Quítelos del papel de hornear y dele la vuelta. Devuélvalos al horno por otros 25 minutos, hasta que comiencen a dorarse.
Apague el horno pero déjelos dentro por otros 15-30 minutos para que se seque.
Las galletas se pueden almacenar en un recipiente hermético por hasta una semana.
SALUD MINI PLOUGHMANS
Para un refrigerio súper sencillo para el almuerzo, tome un trozo de queso duro del tamaño de una caja de cerillas, una manzana o pera, o un puñado de bayas, junto con una ramita de apio y un par de galletas saladas.
210 cals por porción Rinde 4 porciones
● 400 g de garbanzos de lata, escurridos y enjuagados
● 3 cucharadas de jugo de limón
● 6 cucharadas de aceite de oliva virgen extra, más llovizna
● 4 cucharaditas de tahini
● 2 dientes de ajo, aplastados
● 1 cucharadita de comino molido
● pizca de sal
● 3 tbsp water, as required
● 1 tsp paprika
Blend the chickpeas, lemon juice, olive oil, tahini, garlic, cumin, salt and water in a food processor until you have a creamy puree. Serve with a drizzle of oil and a sprinkling of paprika.
BRAZIL NUT BUTTER
110 cals Makes 4 portions
● 2–3 garlic cloves
● 180g Brazil nuts, soaked in water for 24 hours, drained and rinsed
● 3 tbsp lemon juice
● 4 tbsp rapeseed oil
● 2 tbsp tahini
● Pinch cayenne pepper
Blend all the ingredients in a food processor until you have a paste. Loosen with water if needed and season. Cover and store in the fridge.
Pictured: Brazil nut butter
270 cals per portion Makes 4 portions
● ½ cucumber
● 250ml full-fat Greek yoghurt
● ¼ tsp cumin seeds
● 2-3 mint leaves, finely chopped
● Pinch salt
Peel and deseed the cucumber, then grate or finely dice it. Combine it in a bowl with the yoghurt and all the other ingredients and a large pinch of salt.
SMOKED FISH PATE
270 cals Makes 2 portions
● 1 fillet smoked mackerel/trout
● 3 tbsp full-fat soft cheese
● Squeeze lemon juice
● 1-2 tsp hot horseradish sauce
● ½ cucumber, thickly sliced
Remove the skin and mash the fish in a bowl with cheese and lemon juice. Season with black pepper, and add the horseradish. Serve on slices of cucumber.