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

Saucy

• Rice, Beans'n'Greens
• Easy Peasy Noodles
• Easy Quinoa or Easy Brown Rice

Tomato & Mushroom Sauce

• 500ml/18fl oz water
• 1 large onion, chopped
• 2 cloves garlic, chopped
• 400g passata (sieved tomatoes)
• 4 tbsp tomato purée
• Optional: 2 tbsp vegan red wine (Eg Harvey's or one of the Co-op's vegan range)
• 350g chestnut or field mushrooms (not the white ones, basically!)
• ½-1 pack of fresh basil, torn roughly
• Salt and black pepper

2 Add the passata, tomato puree, red wine if using and all the remaining water except for another 4 tbsp. Season with several twists of freshly ground pepper and a little salt. Bring to a boil, reduce heat to low and simmer for about 30 minutes, stirring occasionally.

3 Meanwhile, heat a large non-stick frying pan. Add the remaining onions and garlic and cook, stirring frequently, until onions and garlic soften slightly - add the remaining 4 tbsp water and cook in for another minute or two. Add all the mushrooms and continue to cook, stirring occasionally until mushrooms are tender, about 5 minutes.

4 Add to the tomato mixture and cook the sauce over low heat for about 15 minutes longer, stirring occasionally.

5 Remove from heat and stir in the basil. Season with more freshly ground pepper, if desired, and a bit of salt if necessary.

Sweet Potato Cashew Cream Sauce

• 1 large sweet potato, chopped into medium chunks - approximately 300-350g
• 2 tbsp cashew butter
• 3 tbsp lime juice
• 90ml/3fl oz water - use steaming water
• Pinch of nutmeg or allspice
• Salt and pepper

2 Blend the sweet potato with the cashew butter and lime juice until smooth - add a little of the steaming water to thin it down.

3 Taste and add seasoning. Whizz again and serve hot.

Shiitake Mushroom Sauce

• Oil spray
• 1 medium onion, sliced
• 120g/4oz fresh shiitake mushrooms, chopped roughly (remove stalks if very tough) - available from large supermarkets
• 4 tbsp plus 1 tbsp rice flour (available from large supermarkets, eg Tesco and Sainsbury's)
• 350ml/13fl oz water or vegetable stock
• 3 tbsp good quality soya sauce, eg Kikoman, Essential, Clearspring or Sanchi - use tamari if you are gluten-free
• 1 tbsp sherry, any flavour (Tio Pepe, Gonzalez Byass & Harvey's are all vegan)
• 1 tbsp chopped fresh thyme or ¼ tsp dried
• 2 tsp chopped fresh sage or 1 good pinch dried

2 Sauté the onions and mushrooms. Cover and cook for about 10 minutes, stirring occasionally.

3 Stir in the rice flour and cook in for another few minutes, stirring well. Add the herbs.

4 Add the soya sauce and 350ml/13fl oz water and whisk in to prevent lumps. Bring to the boil then reduce heat and simmer for another 10 minutes.

5 Blend if you prefer a smooth sauce - otherwise serve as it is.

Roasted Red Pepper & Almond Sauce

• 225g/8oz roasted red peppers - in brine or water, well rinsed and drained
• 2 tbsp ground almonds or pine nuts
• 1 tsp balsamic vinegar
• 1 tsp dried basil
• 1 tsp crushed garlic (approx 1 large clove)
• ½ tsp salt
• Pinch ground allspice

2 Warm sauce through gently and serve on grain/vegetables of your choice.