November is National Diabetes Month, a time when communities across the country team up to bring attention to and raise awareness of the condition, which 3.9 million of us are living with across the UK. We want to highlight the importance of maintaining a healthy, balanced diet whilst managing your diabetes. We have put together 5 recipes which are the perfect low sugar, low simple carbohydrates and no added or artificial sweetener substitutes. Whether you are diabetic yourself, cook for someone who is or just trying to sustain a healthier lifestyle, why not give these quick and simple recipes a go?
The following recipes use our Troo Range of Gut Healthy Products, which contain no added sugar, are vegan, gluten-free and packed full of fibre. Fibre can be very beneficial for those of us living with diabetes. To find out more, read our blog post all about Diabetes and Fibre Consumption.
Tomato Ketchup is one of the nation's favourite condiments, but do you know how much sugar is in tomato sauce? There is over 22g of sugar in 100g of tomato ketchup, which is over 3g per tablespoon! Why not try this delicious and healthy homemade ketchup recipe instead? Absolutely perfect with just about everything and only takes 10 minutes to prep and cook. You can load up the sauce without feeling guilty about artificial sweeteners as this recipe uses Troo Spoonful of Fibre Inulin Syrup, which contains 65% fibre, has a low GI and only 1.1g of sugar per serving!
Peel and finely chop 1/2 a small onion and 1 garlic clove. Place into a small saucepan with 200g of chopped tomatoes, 2 tsp of tomato puree, 2 tbsp of cider vinegar and 2 tsp of Troo Spoonful of Fibre Inulin Syrup. Simmer for 5-6 minutes until reduced slightly. Puree and set aside to cool.
Lemon Curd is great with yoghurt for breakfast or as a quick dessert, on top of bread or muffins, or even used in baking as a filling for tarts! So quick and easy to make and can be made suitable for diabetics by substituting sugar or honey for Troo Spoonful of Fibre Inulin Syrup.
In a bowl, cream 4 tbsp of unsalted butter and 1/3 cup of Troo Spoonful of Fibre with a handheld mixer until fluffy. Slowly add 4 egg yolks and 2 whole eggs whilst you whisk. Then add 1 tbsp of finely grated lemon zest and 2/3 cup of lemon juice. Pour the mixture into a saucepan and cook over a medium-low heat whilst constantly stirring, this should take 10-20 minutes or until the mixture has thickened and your spoon meets resistance as your stir, which should happen just before the curd comes to a boil. This is when you should give the curd a final stir and take off the heat to continue thickening as it cools. Once cool, transfer into an airtight container and store in the fridge for up to 1 week or freezer for up to 2 months.
Here is one way you can use your delicious Lemon Curd. A fruity cheesecake with a lemon zing to it makes for the perfect sweet treat. Serves 1 and is ready to eat in 5 minutes. This cheesecake recipe can be topped off with our Troo Porridge or Troo Granola, which are both naturally low in sugar and high in fibre, making them both perfect for those of us trying to control our sugar intake and blood sugar levels.
Mix the zest of half a lemon, 1 heaped tsp of lemon curd and 60g of reduced-fat cream cheese together in a bowl. Then gently crush 40g of blueberries with a fork and add 1 tsp of lemon juice. Add another 40g of blueberries to the cream cheese and lemon curd mixture. Place the crushed blueberries in the bottom of a jar or bowl, top with the lemon cheese mixture, sprinkle with Troo Porridge Oats or Troo Granola for extra crunch and garnish with more blueberries, extra fruit or your favourite nuts and seeds.
There are so many salad dressings out there, it's hard to know if we are making the healthiest choice! Oil-based dressings with added flavourings like sugar, salt, cheese and egg yolk can really bump up the calories, fat and sugar in your meal. You can make your own, healthier dressing at home using Troo Spoonful of Fibre. Troo Inulin Syrup adds a delicate, natural sweetness to salad dressings and also helps to bind the other ingredients together and give a glossy finish.
Mix 1/2 cup of olive oil, 3 tbsp vinegar of your choice, 1 tbsp of Dijon mustard, 1 tbsp of Troo Spoonful of Fibre, 2 finely chopped garlic cloves and salt and pepper to taste together until well-combined. Taste and adjust as necessary, then serve straight away or store in the fridge or in a cool, dry place for up to 7-10 days.
Whether you prefer pears or apples, both are great fruits to bake or poach and make for a quick, simple dessert. Both can be enjoyed with a dollop of your favourite yoghurt or low sugar ice cream, with a drizzle of Troo Spoonful of Fibre for extra subtle sweetness.
Wash and core 4 large apples before placing into a baking dish. In a bowl, combine 1/4 cup of Troo Spoonful of Fibre, 1 tsp of cinnamon and any chopped nuts or dried fruit you like. Pour the mixture into the apples and add a little blob of butter to the top. Pour boiling water into the bottom of the baking tray and bake at 190°C for 30-45 minutes or until cooked through and tender.
Heat the oven to 180°C before peeling and coring 4 pears, leaving the stalk intact. In a saucepan, heat up 125g of Troo Spoonful of Fibre, 2 cloves, 1 cinnamon stick, zest of 1 lemon and 1 split vanilla pod, mixing regularly. Once this has come to the boil, place the pears in a baking tray and pour the syrup liquid over them. Bake for 45 minutes to 1 hour, once the fruit is tender but still holds its shape, they are ready to come out. Can be served warm or cool with a sprinkle of Troo Granola on top for a nutty crunch.
We hope these recipes have inspired and showed you some quick and easy ways to make low sugar swaps to your diet!
If you try any of these recipes or have any of your own diabetes-friendly dishes that you love to make, we want to hear about it! Email us at [email protected], message us on socials @eattroo or use the hashtag #eattroo!