2.Author's introduction Recipe: Low Fat, Low Sugar

Healthy low-fat, low-sugar cookery, suitable for diabetics

Healthy low-fat, low-sugar cookery is the modern handbook for all those who need to follow this diet.

It is suitable for diabetics and for those at risk of diabetes. Practical and easy-to-use, it contains all you need to know about this diet in one volume.

We all follow diets best when we understand what we are trying to do, and know how to modify our diet to cope with changing situations.

This book provides a full explanation of:

  • The nutritional principles and scientific evidence linking low-fat, low-sugar diets with good health, ideal weight and increased vitality.
  • Diets for people at all stages of life, including pregnancy, babies, toddlers, children, healthy adults and 60-plus.
  • Comprehensive analysis of hundreds of ingredients from protein and starch percentages to energy levels and fibre content.
  • Mouthwatering and nutritious recipes and menus - from packed lunches to entertaining.
  • Sensible and down-to-earth recommendations, from food for the family, children's parties and entertaining on a budget, to special occasions.
If you think you are at risk from diabetes, or have already developed the condition, you should follow this diet under the guidance of your doctor or nutritionist. This book is not a substitute for up-to-date medical advice or medication advised by your doctor.

Why the low sugar, low fat lifestyle is easy Recipe: Low Fat, Low Sugar

What is a healthy balanced diet? Recipe: Low Fat, Low Sugar

Starchy foods - the basis of the diet Recipe: Low Fat, Low Sugar

Plenty of fresh fruit and vegetables Recipe: Low Fat, Low Sugar

Keeping down the sugar Recipe: Low Fat, Low Sugar

Low fat is VERY important Recipe: Low Fat, Low Sugar

Keep down salt intake Recipe: Low Fat, Low Sugar

Health is also dependent on exercise Recipe: Low Fat, Low Sugar

Maintain a healthy body weight Recipe: Low Fat, Low Sugar

Food Supplements pros and cons Recipe: Low Fat, Low Sugar

Carbohydrates, Fats and Protein Recipe: Low Fat, Low Sugar

Fats Recipe: Low Fat, Low Sugar

Proteins Recipe: Low Fat, Low Sugar

Vitamins, Minerals and Trace Elements Recipe: Low Fat, Low Sugar

Minerals Recipe: Low Fat, Low Sugar

Trace elements Recipe: Low Fat, Low Sugar

Digestion- how it works Recipe: Low Fat, Low Sugar

Digestion Recipe: Low Fat, Low Sugar

Eat whole grain cereals, not highly refined flour Recipe: Low Fat, Low Sugar

Protein digestion Recipe: Low Fat, Low Sugar

Evolution, diet and appetite Recipe: Low Fat, Low Sugar

Stress, relaxation and sleep Recipe: Low Fat, Low Sugar

Avoiding pollution Recipe: Low Fat, Low Sugar

Avoiding pesticides on food Recipe: Low Fat, Low Sugar

Aluminium Recipe: Low Fat, Low Sugar

How cooking affects nutrients Recipe: Low Fat, Low Sugar

How preserving affects nutrients Recipe: Low Fat, Low Sugar

Drinking water Recipe: Low Fat, Low Sugar

The right bacteria Recipe: Low Fat, Low Sugar

Fibre and constipation Recipe: Low Fat, Low Sugar

Tooth decay Recipe: Low Fat, Low Sugar

Getting Started - Changing your diet Recipe: Low Fat, Low Sugar

Principles of menu planning Recipe: Low Fat, Low Sugar

Sample Menus Recipe: Low Fat, Low Sugar

Equipment for pressure cooking Recipe: Low Fat, Low Sugar

Slow cookers Recipe: Low Fat, Low Sugar

Microwave ovens Recipe: Low Fat, Low Sugar

Steamers Recipe: Low Fat, Low Sugar

Food mixers, food processors, grain mill Recipe: Low Fat, Low Sugar

Where to shop Recipe: Low Fat, Low Sugar

Cooking on a budget Recipe: Low Fat, Low Sugar

Cooking for one Recipe: Low Fat, Low Sugar

Cooking for two Recipe: Low Fat, Low Sugar

Cooking for the family Recipe: Low Fat, Low Sugar

Packed meals Recipe: Low Fat, Low Sugar

Ready meals, takeaways and cook/chill Recipe: Low Fat, Low Sugar

Drinks Recipe: Low Fat, Low Sugar

Entertaining and special occasions Recipe: Low Fat, Low Sugar

Eating in restaurants Recipe: Low Fat, Low Sugar

Large scale entertaining Recipe: Low Fat, Low Sugar

Picnics and children's party ideas Recipe: Low Fat, Low Sugar

Diets for life stages - Pregnancy Recipe: Low Fat, Low Sugar

Feeding Baby- breast or bottle Recipe: Low Fat, Low Sugar

Toddlers to school age Recipe: Low Fat, Low Sugar

School children Recipe: Low Fat, Low Sugar

Healthy adult diets Recipe: Low Fat, Low Sugar

High energy / sports diets Recipe: Low Fat, Low Sugar

Medium energy Recipe: Low Fat, Low Sugar

Dieting for weight loss Recipe: Low Fat, Low Sugar

Menopause Recipe: Low Fat, Low Sugar

60 plus Recipe: Low Fat, Low Sugar

The Main Starch Grains: Wheat, Oats, Barley, Rye, Maize Recipe: Low Fat, Low Sugar

The main starch grains: rice, millet and sorghum Recipe: Low Fat, Low Sugar

Other starchy grains and flours: amaranth, buckwheat, quinnoa, teff, wild rice Recipe: Low Fat, Low Sugar

Starchy roots and tubers: potato, sweet potato, jerusalem-artichoke, yam Recipe: Low Fat, Low Sugar

Vegetables Recipe: Low Fat, Low Sugar

Sprouting seeds Recipe: Low Fat, Low Sugar

Sesame, pumpkin, sunflower seeds Recipe: Low Fat, Low Sugar

Starchy fruit: breadfruit, banana-plantain, water chestnut Recipe: Low Fat, Low Sugar

Banana, date, sultana Recipe: Low Fat, Low Sugar

Milk cheese yogurt and eggs Recipe: Low Fat, Low Sugar

Pulses: dried beans and peas Recipe: Low Fat, Low Sugar

Soya bean products: tofu Recipe: Low Fat, Low Sugar

Protein main meals - fish Recipe: Low Fat, Low Sugar

Meat Recipe: Low Fat, Low Sugar

Nuts Recipe: Low Fat, Low Sugar

Fresh non-starchy fruit Recipe: Low Fat, Low Sugar

Using herbs and spices Recipe: Low Fat, Low Sugar

Sugars Recipe: Low Fat, Low Sugar

Oils and fats: butter, olives, olive oil Recipe: Low Fat, Low Sugar

Coffee, tea Recipe: Low Fat, Low Sugar

Other ingredients Recipe: Low Fat, Low Sugar

Recipes for low-fat and low-sugar cookery Recipe: Low Fat, Low Sugar

Wholemeal bread Recipe: Low Fat, Low Sugar

Wheat soda bread Recipe: Low Fat, Low Sugar

Wholemeal pizza base Recipe: Low Fat, Low Sugar

Mixed grain bread Recipe: Low Fat, Low Sugar

Millet and banana flat bread Recipe: Low Fat, Low Sugar

Oat bread Recipe: Low Fat, Low Sugar

Rotla (millet flat bread) Recipe: Low Fat, Low Sugar

Parathas Recipe: Low Fat, Low Sugar

Naan bread or Pitta bread Recipe: Low Fat, Low Sugar

Carrot and Potato bread Recipe: Low Fat, Low Sugar

Rye bread Recipe: Low Fat, Low Sugar

Rotli Recipe: Low Fat, Low Sugar

Potato scones Recipe: Low Fat, Low Sugar

Wholemeal scones Recipe: Low Fat, Low Sugar

Chestnut pancakes Recipe: Low Fat, Low Sugar

Buckwheat pancakes Recipe: Low Fat, Low Sugar

Scots pancakes Recipe: Low Fat, Low Sugar

Oatcakes Recipe: Low Fat, Low Sugar

Corn Crisps Recipe: Low Fat, Low Sugar

Millet and sesame crispbreads Recipe: Low Fat, Low Sugar

Sunflower crispbread Recipe: Low Fat, Low Sugar

Rye crispbread Recipe: Low Fat, Low Sugar

Almond crackers Recipe: Low Fat, Low Sugar

Cheese crackers Recipe: Low Fat, Low Sugar

fruity malt bread Recipe: Low Fat, Low Sugar

Tea bread Recipe: Low Fat, Low Sugar

Stollen Recipe: Low Fat, Low Sugar

Apple gingerbread Recipe: Low Fat, Low Sugar

Parkin Recipe: Low Fat, Low Sugar

Pumpkin & spice bread Recipe: Low Fat, Low Sugar

Apple and fruit slice Recipe: Low Fat, Low Sugar

Cereal bar Recipe: Low Fat, Low Sugar

muesli Recipe: Low Fat, Low Sugar

Oatmeal porridge Recipe: Low Fat, Low Sugar

Millet and date porridge Recipe: Low Fat, Low Sugar

Rice and sultana Recipe: Low Fat, Low Sugar

Polenta Recipe: Low Fat, Low Sugar

Kasha Recipe: Low Fat, Low Sugar

Fish cakes Recipe: Low Fat, Low Sugar

Kedgeree Recipe: Low Fat, Low Sugar

Quinnoa Recipe: Low Fat, Low Sugar

Pasta Recipe: Low Fat, Low Sugar

Wholewheat pasta Recipe: Low Fat, Low Sugar

Baked potato Recipe: Low Fat, Low Sugar

Baked sweet potato Recipe: Low Fat, Low Sugar

Potato pizza Recipe: Low Fat, Low Sugar

Potato roast Recipe: Low Fat, Low Sugar

Spicy potatoes Recipe: Low Fat, Low Sugar

Hot garlic potatoes Recipe: Low Fat, Low Sugar

Cretan shepherd's pie Recipe: Low Fat, Low Sugar

Rice dishes Recipe: Low Fat, Low Sugar

Rice with a hot vegetable sauce Recipe: Low Fat, Low Sugar

Cashew nut pilaf Recipe: Low Fat, Low Sugar

Persian style rice Recipe: Low Fat, Low Sugar

Nutty flavoured risotto Recipe: Low Fat, Low Sugar

Stuffed vine or cabbage leaves Recipe: Low Fat, Low Sugar

Millet and nut pilaf Recipe: Low Fat, Low Sugar

Samosas Recipe: Low Fat, Low Sugar

Hazelnut loaf Recipe: Low Fat, Low Sugar

Chestnut and herb loaf Recipe: Low Fat, Low Sugar

Vegetable nut gratin Recipe: Low Fat, Low Sugar

Chinese cashew stir-fry Recipe: Low Fat, Low Sugar

Chestnuts with brussels sprouts Recipe: Low Fat, Low Sugar

Vegetable stock Recipe: Low Fat, Low Sugar

Cauliflower and potato soup Recipe: Low Fat, Low Sugar

Bean soup Recipe: Low Fat, Low Sugar

Vegetable broth Recipe: Low Fat, Low Sugar

Mushroom and watercress soup Recipe: Low Fat, Low Sugar

Tomato and Apple Soup Recipe: Low Fat, Low Sugar

Barley Soup Recipe: Low Fat, Low Sugar

Leek and Potato Soup Recipe: Low Fat, Low Sugar

Black Mushroom Soup Recipe: Low Fat, Low Sugar

Carrot Soup Recipe: Low Fat, Low Sugar

Beetroot soup Recipe: Low Fat, Low Sugar

Beef stock Recipe: Low Fat, Low Sugar

Cauliflower and cheese soup Recipe: Low Fat, Low Sugar

Scotch broth Recipe: Low Fat, Low Sugar

Chicken soup - pressure cooker Recipe: Low Fat, Low Sugar

Bacon soup - pressure cooker Recipe: Low Fat, Low Sugar

Cheese omelette Recipe: Low Fat, Low Sugar

Quiche lorraine Recipe: Low Fat, Low Sugar

Cheese pudding Recipe: Low Fat, Low Sugar

Vegetables and cheese Recipe: Low Fat, Low Sugar

Bubble and squeak Recipe: Low Fat, Low Sugar

Mish-mash Recipe: Low Fat, Low Sugar

Baked fish Recipe: Low Fat, Low Sugar

Mackerel baked in foil Recipe: Low Fat, Low Sugar

Grilled fish Recipe: Low Fat, Low Sugar

Grilled shark Recipe: Low Fat, Low Sugar

Poached fish Recipe: Low Fat, Low Sugar

Poached skate wings Recipe: Low Fat, Low Sugar

Salmon pie Recipe: Low Fat, Low Sugar

Crab and avocado mousse Recipe: Low Fat, Low Sugar

Turkey moussaka Recipe: Low Fat, Low Sugar

Cottage pie Recipe: Low Fat, Low Sugar

Beefburgers Recipe: Low Fat, Low Sugar

Chili Con Carne Recipe: Low Fat, Low Sugar

Chicken and Cheese Recipe: Low Fat, Low Sugar

Chicken Hot Pot Recipe: Low Fat, Low Sugar

Chicken & Rice Pot Roast Recipe: Low Fat, Low Sugar

Beef stew Recipe: Low Fat, Low Sugar

Roasting meat Recipe: Low Fat, Low Sugar

Roast chicken Recipe: Low Fat, Low Sugar

Roast turkey Recipe: Low Fat, Low Sugar

Citrus and pine kernel turkey Recipe: Low Fat, Low Sugar

Vegetable spaghetti bolognaise Recipe: Low Fat, Low Sugar

Casserole of hearts Recipe: Low Fat, Low Sugar

Tangy liver Recipe: Low Fat, Low Sugar

Ham and asparagus gratin Recipe: Low Fat, Low Sugar

Ham and summer vegetables Recipe: Low Fat, Low Sugar

White sauce Recipe: Low Fat, Low Sugar

Plain wine sauce Recipe: Low Fat, Low Sugar

Rich wine sauce Recipe: Low Fat, Low Sugar

Pesto Recipe: Low Fat, Low Sugar

Tapenade Recipe: Low Fat, Low Sugar

Italian Tomato Sauce Recipe: Low Fat, Low Sugar

Indonesian Barbecue Sauce Recipe: Low Fat, Low Sugar

Blue cheese dressing Recipe: Low Fat, Low Sugar

Blue cheese and walnut sauce Recipe: Low Fat, Low Sugar

Shropshire and walnut sauce Recipe: Low Fat, Low Sugar

Marjoram pesto Recipe: Low Fat, Low Sugar

Brie sauce on vegetables Recipe: Low Fat, Low Sugar

Low-fat yogurt sauces and dips Recipe: Low Fat, Low Sugar

Horseradish sauce Recipe: Low Fat, Low Sugar

Low fat mayonnaise Recipe: Low Fat, Low Sugar

Spicy mayonnaise Recipe: Low Fat, Low Sugar

French dressing with herbs Recipe: Low Fat, Low Sugar

Sesame dressing Recipe: Low Fat, Low Sugar

Onion gravy Recipe: Low Fat, Low Sugar

Hot coconut sauce Recipe: Low Fat, Low Sugar

Green Tomato Chutney Recipe: Low Fat, Low Sugar

Mint sauce Recipe: Low Fat, Low Sugar

Coleslaw Recipe: Low Fat, Low Sugar

Greek salad Recipe: Low Fat, Low Sugar

Celery and apple salad Recipe: Low Fat, Low Sugar

Spicy broad bean and pine kernel salad Recipe: Low Fat, Low Sugar

Fennel salad Recipe: Low Fat, Low Sugar

Pasta salads Recipe: Low Fat, Low Sugar

Pasta with pesto salad Recipe: Low Fat, Low Sugar

Rice salads Recipe: Low Fat, Low Sugar

Bean salads Recipe: Low Fat, Low Sugar

Red bean salad Recipe: Low Fat, Low Sugar

Bean and chick pea salad Recipe: Low Fat, Low Sugar

Salads - further suggestions Recipe: Low Fat, Low Sugar

Ratatouille Recipe: Low Fat, Low Sugar

Vegetarian moussaka Recipe: Low Fat, Low Sugar

Dhal Recipe: Low Fat, Low Sugar

Hummus Recipe: Low Fat, Low Sugar

Indian chilli tomatoes Recipe: Low Fat, Low Sugar

Herby courgettes Recipe: Low Fat, Low Sugar

Fried okra - ladies' fingers Recipe: Low Fat, Low Sugar

Vegetable and fruit curry Recipe: Low Fat, Low Sugar

Stuffed courgettes Recipe: Low Fat, Low Sugar

Baked fennel Recipe: Low Fat, Low Sugar

Tangy cauliflower Recipe: Low Fat, Low Sugar

Red cabbage with apples Recipe: Low Fat, Low Sugar

Leeks with almonds Recipe: Low Fat, Low Sugar

Crudites Recipe: Low Fat, Low Sugar

Summer fruit Recipe: Low Fat, Low Sugar

Apricot whip Recipe: Low Fat, Low Sugar

Apple pudding Recipe: Low Fat, Low Sugar

Lemon cream Recipe: Low Fat, Low Sugar

Cornmeal pudding Recipe: Low Fat, Low Sugar

Baked bananas Recipe: Low Fat, Low Sugar

Dried fruit salad Recipe: Low Fat, Low Sugar

Rice pudding Recipe: Low Fat, Low Sugar

Brown bread pudding Recipe: Low Fat, Low Sugar

Suet pudding Recipe: Low Fat, Low Sugar

Fresh fruit Recipe: Low Fat, Low Sugar

Serving fruit Recipe: Low Fat, Low Sugar

Vegetable and fruit juices Recipe: Low Fat, Low Sugar

Winter fruit salad Recipe: Low Fat, Low Sugar

Apple and bramble pudding Recipe: Low Fat, Low Sugar

Christmas menu Recipe: Low Fat, Low Sugar

Mincemeat Recipe: Low Fat, Low Sugar

Conversion Tables Recipe: Low Fat, Low Sugar