Contents:

• Introduction

Know how

• What is diabetes?
• The causes of diabetes
• What's wrong with our diet?
• Defeat diabetes with the D-Diet
• Why you should try it

Show-how

• Helpful tips
• Product guide
• One week of diabetes defeating menus

Recipes

• Lentil & Tomato Soup
• Smoky Split Pea Soup
• Spicy Tomato & Two-Potato Soup
• Easy Peasy Noodles
• Rice, Beans 'n' Greens
• Almost Instant Black-eyed Bean Paté
• Accelerated Aubergine & Chickpea Curry
• Smoky Bean & Garlic Paté OR Smoky Bean & Broccoli Paté
• Greek-Style Butterbean & Tomato Stew
• Scrambled Tofu
• Speedy Gonzalez Chilli
• Pancakes
• Moroccan Quinoa Salad
• Butternut Squash with Garlic-Thyme Aduki Beans
• Creamy Bean & Potato Dip
• Easy Quinoa
• Easy Brown Rice
• Reduced-fat Soyannaise
• Sour Crème
• Dressing Down - Lower-Fat Salad Dressings
• Saucy
• Extra! Extra! - Quick Fix Meals for Busy Times

Speedy Gonzalez Chilli

• 1 tbsp olive or rapeseed oil
• 1 jar Discovery Fajita Season & Sauce or a supermarket own brand such as Tesco Mild Chilli Sauce
• Half a tin of whole lentils, rinsed and drained (use the rest to add to a soup or salad the next day or two)
• 1 pack Discovery or other wholemeal tortilla wraps - use 2 tortillas per person
• 2 tomatoes
• Baby spinach leaves and low-fat salad dressing or balsamic vinegar
• Sour Crème recipe, a batch of (see page 40)

2 Make the Sour Crème and chill in the fridge.

3 Wrap the tortillas in foil and place in the oven.

4 Heat the sauce together with the drained lentils and keep warm.

5 Wash the spinach and spin. Wash the tomatoes and chop small.

6 Remove tortillas from the oven, spoon some of the lentil/fajita sauce on each one, sprinkle with the seasoning (if using the Discovery brand), add 1-2 tbsp of sour crème and roll up. Serve the salad on the side with a drizzle of low-fat dressing or balsamic vinegar.

7 Eat while hot.