Table of Contents
The perfect breakfast for diabetics
Please note: Have breakfast approximately 30 minutes after waking up, ideally between 6am and 10am. Permitted are e.g. B. rolls with jam or vegetarian spread, fruit or muesli with milk alternatives (e.g. oat drink). Taboo: animal protein such as sausage, egg or milk. You can also combine bread and muesli.
The perfect lunch for diabetics
Please note: At lunchtime, prepare a mixed diet consisting of carbohydrates such as wholemeal pasta or rice and proteins such as meat, mushrooms or legumes and vegetables. Ideally, eat between 11 a.m. and 3 p.m. Even a dessert, e.g. B. a scoop of ice cream, a fruit yoghurt or a bowl of fruit is now allowed.
Parsley tortillas recipe
Ingredients for 2 people:
- 2 onions
- 500 g parsley roots
- 2 carrots
- 1 tbsp canola oil
- 150 g frozen peas
- 5 Organic Eggs
- 150 ml milk (1.5% fat)
- Salt pepper
- 1 bunch of flat-leaf parsley
- 1 handful of spinach leaves
- 150 g yogurt (1.5% fat)
- sweet paprika powder
- 2 apples
Preparation:
- Peel the onions and finely dice them. Clean, peel and thinly slice the parsley roots and carrots. Heat oil in a pan, sauté onions in it. Add the roots, sauté and deglaze with a little water. Cover and simmer over low heat for about 5 minutes. Add the peas to the vegetables and sauté for another 3 minutes.
- Whisk eggs with milk, season with salt and pepper. Pour over the vegetables, cover and leave to set over a low heat for about 20 minutes.
- Rinse the parsley and spinach, puree with the yoghurt, season. Serve with the tortilla. The apples are enough for dessert.
Per person: 730 kcal, fat: 26 g, preparation time: approx. 40 minutes
… or:
Recipe for ham and cheese wraps
Ingredients for 2 people:
- 1 red pepper
- 2 small chicory
- 4 leaves of frisee lettuce
- 1 tbsp sunflower seeds
- 100 g cream cheese (5% fat)
- 1 Pesto
- Salt pepper
- 4 tortillafladen
- 60 g lean smoked ham, sliced
- 60 g spicy cheese, sliced
- 2 cups of fruit yoghurt (1.5% fat, 150 g each)
Preparation:
- Clean, wash and chop the peppers. Trim and wash the chicory and cut into leaves. Wash lettuce and shake dry.
- Chop and roast the sunflower seeds. Mix in the cream cheese and pesto and season.
- Spread flatbread with cheese cream, top with the other ingredients (apart from yoghurt). Fold over the edges of the flatbread and roll up. Serve yogurt for dessert.
Per person: 730 kcal, fat: 26 g, preparation time: approx. 40 minutes
The perfect dinner for diabetics
Please note: Combine vegetable or animal protein such as tofu, meat, cheese or fish with vegetables or salad, ideally between 5 p.m. and 8 p.m. Avoid drinks containing sugar and caffeine (e.g. juice or green tea), fruit and carbohydrates (e.g. pasta, bread, sweets).
Recipe for stuffed mushrooms
Ingredients for 2 people:
- 500 g large brown mushrooms
- 2 tbsp olive oil
- 75 g Emmentaler
- 250 g quark (20% fat)
- Salt pepper
- 1 box cress
- 1 handful of lamb’s lettuce
Preparation:
- Clean the mushrooms, twist out the stalks. Heat the oil in a pan and fry the mushrooms on all sides for about 5 minutes.
- Finely grate the cheese. Mix the quark with the cheese and season. Stir the cress into the quark.
- Place the mushrooms in the pan with the opening facing up. Fill the quark cream into the opening of the mushrooms. Cover and cook over low heat for about 5 minutes. 4 Wash the lamb’s lettuce, shake dry and arrange on two plates. Place mushrooms on top and serve.
Per person: 400 kcal, fat: 24 g, preparation time: approx. 20 minutes
or…
Recipe for juniper medallions with tomatoes
Ingredients for 2 people:
- 250 grams of tomatoes
- 1 can of sauerkraut (350 g drained weight)
- 2 THE Tomatenmark
- Salt pepper
- 1 tsp juniper berries
- 2 tbsp canola oil
- 300 g Putenmedallions
- 1/2 bunch of chives
- 150 g yoghurt (3.5% fat)
Preparation:
- Tomatoes, clean, wash, core and dice. Bring sauerkraut to a boil. Stir in tomato paste, season with salt and pepper. Simmer for 10 minutes.
- Crush the juniper berries in a mortar. Heat the oil in a pan and fry the medallions on both sides. Season with juniper, salt and pepper. Fry for about 5 minutes until golden brown.
- Mix the tomatoes into the cabbage and season. Wash the chives, shake dry and cut into small rolls. Mix in the yoghurt and season. Arrange everything together.
Per person: 370 kcal, fat: 16 g, preparation time: approx. 30 minutes
