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Managing Diabetes

Newly diagnosed or living with type 1 or type 2 diabetes? We know that supported self-management is key to coping, in the best way possible, with your diabetes on a daily basis. In this section, we’re dedicated to providing you with the best possible, diet, exercise and lifestyle information that will help you to make informed choices about diabetes and general health.

Join the Diabetes Wellness Network

The Diabetes Wellness Network allows people to support the vital research work and educational programme that DRWF funds, whilst keeping you informed and up to date on all aspects of type 1 and type 2 diabetes.

You will be joining a like-minded community, so you don’t have to face diabetes on your own! As a subscriber you will receive a copy of the monthly newsletter - Diabetes Wellness News, in addition to a Quarterly Good Health Pocket Diary (a diary to record all your readings and to use as a self-management tool); Diabetes information leaflets; Diabetes awareness necklace; Medical check-up card and a discounted rates for residential DRWF wellness events. Not to mention oodles of support from people that really care!

This free book offer is available for a limited time when a 12 month membership to the Diabetes Wellness Network is bought at the cost of £15. Click here to join.

Eat fresh, eat healthily - recipes for people with diabetes

The newly revised and updated edition of the popular Healthy Eating For Diabetes book by award winning TV chef Antony Worrall Thompson and Registered Dietitian and DRWF Editorial Advisory Board member Azmina Govindji is available now with 100 recipes suitable for people with diabetes. Here they share with us some taster recipes from the book.

Food facts

What you eat is the most important aspect of managing your diabetes. Whether you take medication or not, the foods you choose, how much, and how often you eat them, have a significant impact on your blood glucose. What you eat also affects the amount of fat (like cholesterol) in your blood. If you have diabetes, you already have an increased risk of developing heart disease, so watching what you eat is particularly important. Insulin or tablets are not a substitute for a healthy diet.

There are lots of healthy eating tips in the Healthy Eating For Diabetes book. It’s a good idea to pick out the changes that you feel will easily fit into your lifestyle, choosing foods you enjoy. Don’t think in terms of foods that you must or must not eat. Healthy eating is all about balance, not forcing yourself to eat foods you dislike.

   

"Shock, horror – I had metabolic syndrome. I was on my way to type 2 diabetes unless, that is, I took steps to change my lifestyle." - Antony Worrall Thompson on the health scare that inspired him to adopt a healthier lifestyle. Antony has worked with Azmina Govindji to produce the Healthy Eating For Diabetes book, full of delicious recipes to give you a balanced diet and help control your diabetes.

Chicken tagine (serves 4)

Most people associate spicy with hot, but not so in this full-flavoured dish from Morocco. Made with either chicken or lamb, this stew is traditionally cooked over an open fire. Serve with jewelled couscous (see below).

Ingredients

  • ½ tablespoon ground ginger
  • 1 teaspoon freshly ground black pepper
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground turmeric
  • 2 teaspoons paprika
  • ½ teaspoon cayenne pepper
  • 8 boneless, skinless chicken thighs, cut into 2.5cm pieces
  • 1 tablespoon olive oil
  • 6 garlic cloves, crushed to a paste
  • 2 onions, grated
  • 50g dried apricots, soaked in a little water
  • 25g flaked almonds
  • 25g sultanas or raisins
  • 1 teaspoon runny honey
  • ½ teaspoon saffron strands, soaked in a little cold water
  • 300ml tomato juice
  • 300ml chicken stock
  • 400g tinned chopped tomatoes
  • 2 tablespoons chopped coriander leaves

Method

  1. Mix all the spices together. Coat the chicken with half the spice mixture and leave overnight preferably, or for at least 2 hours.
  2. In a heavy saucepan, heat the oil and brown the chicken over a high heat. Remove from the pan and set aside. Add the remaining spice mixture, the crushed garlic and grated onions to the pan. Allow the onions to soften without browning.
  3. Add the apricots and their soaking water, the almonds, raisins or sultanas, honey, saffron and its liquid, tomato juice, chicken stock and tomatoes.
  4. Bring to the boil, reduce the heat to medium heat and cook until the sauce has thickened considerably, this should take about 20 minutes.
  5. Add the chicken and cook for a further 20 minutes.
  6. Fold in the chopped coriander and serve immediately.

Nutritional information per serving:

• 356 kcals • 9g fat • 1g saturated fat • 26g carbohydrate • 0.42g sodium

Jewelled couscous (serves 2)

Usually an accompaniment to a Moroccan tagine, but it makes a delicious salad too. A version can also be made with rice. Either way, it is a light and colourful dish, rich in flavours.

Ingredients

  • 200ml chicken or vegetable stock
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • 110g couscous
  • Finely grated zest of 1 unwaxed lemon
  • Juice of ½ lemon
  • 25g flaked almonds, toasted
  • 50g dried apricots, soaked in a little water for 20 minutes, drained and chopped
  • 5g sultanas or raisins
  • 4 tablespoons roughly chopped flat-leaf parsley
  • 4 tablespoons roughly chopped coriander

Method

  1. Heat the stock in a large pan with the olive oil and the salt.
  2. Bring to the boil and immediately remove from the heat. Pour in the couscous in a thin, steady stream and then stir in the lemon zest.
  3. Set aside for 10 minutes to allow the grains to swell and until the couscous has soaked up all of the liquid.
  4. Return the couscous to the heat and drizzle over the lemon juice.
  5. Heat gently for about 5 minutes, stirring with a longpronged fork to fluff up the grains, then remove from the heat.
  6. Fold in the almonds, apricots, sultanas or raisins, parsley and coriander.
  7. Season with black pepper to taste.

Serve with chicken tagine (see above) or allow to cool to room temperature and serve as a healthy salad.

Nutritional information per serving:

• 343 kcals • 14g fat • 1g saturated fat • 49g carbohydrate • 0.64g sodium

Chocolate steamed pudding (serves 6)

Everybody loves chocolate, and this is perfect for the occasional treat. Good quality chocolate tends to be lower in saturated fat than normal chocolate.

Ingredients

  • 50g unsweetened plain cooking chocolate (minimum 70% cocoa solids)
  • 110g plain flour
  • 110g caster sugar
  • 1 tablespoon unsweetened cocoa powder
  • 125ml skimmed milk
  • 1 egg
  • 1 teaspoon baking powder
  • ½ teaspoon grated nutmeg
  • 75g hazelnuts, toasted and chopped
  • Margarine, for greasing

Method

  1. Melt the chocolate in a bowl set over a saucepan of simmering water.
  2. Combine the remaining ingredients, except for the hazelnuts, in a food processor or mixer and blend for 1 minute at low speed.
  3. Add the melted chocolate and blend for 1 minute at high speed.
  4. Fold in the hazelnuts.
  5. Lightly grease a 1.2 litre pudding basin with margarine.
  6. Spoon the batter into the basin. Cover with a lid or a pleated greased sheet of foil tied securely with string.
  7. Place the basin on a rack set in the bottom of a saucepan. Pour boiling water into the saucepan until it comes threequarters of the way up the side of the basin.
  8. Cook over a medium heat for about 1½ hours or until a knife or skewer inserted into the centre of the pudding comes out clean.
  9. Remove the pudding from the saucepan and allow to cool for 10 minutes. Run a knife around the edge to loosen and invert on to a serving dish.
  10. Serve with vanilla custard (recipe also available in the book).

Nutritional information per serving:

• 289 kcals • 13g fat • 3g saturated fat • 39g carbohydrate • 0.14g sodium

Special offer

The newly revised and updated Healthy Eating For Diabetes book by Antony Worrall Thompson and Azmina Govindji is supported by DRWF.

If you are already a member of the Diabetes Wellness Network, but would like a copy of the book we are able to offer the discounted price of £11.99, which is 20% off the retail price of £14.99.

To order your copy please send a cheque for £13.49 (includes £1.50 postage and packaging) made payable to DRWF to Healthy Eating For Diabetes, DRWF, The Roundhouse, Northney Marina, Hayling Island, PO11 0NH, or call 023 9263 6136.