How the food that I love has saved my life

Giancarlo Caldesi is a seasoned chef who combines a career in television, two restaurants and family life. Her growing weight and health problems come down to the demands of her busy lifestyle – and her love of homemade Italian cuisine.

Diseases gradually reached him during middle age – beginning with an expanding waistline, arthritis, and a perpetual burnout that he attributed to "simply growing old".

In fact, Giancarlo was one of more than three million Britons diagnosed with type 2 diabetes, a disease that makes it difficult for the body to process sugar, often resulting in devastating complications such as nervous and blindness.

This is a condition for which he admits he had been unconsciously sleepwalking for about 13 years before being diagnosed.

According to the experts, six out of ten people with diabetes had no symptoms before diagnosis – and there are an estimated 500,000 undiagnosed people in the UK.

The deterioration of Giancarlo's health was not only rooted in his balloon weight, but also in the type of food he ate – large amounts of carbohydrates.

Type 2 diabetes, he learned, is actually a problem with carbohydrates, especially sugars produced during the breakdown and digestion of carbohydrates by the body.

Proud of the meals that he has lovingly prepared from scratch, Giancarlo never thought that his choice of ingredients could be blamed.

"I realize now that the food I had been eating for years had literally poisoned me," he says.

His solution was to learn a new way of eating – by cutting out the sweet potatoes, pasta, bread, cakes and cappuccinos that he loved so much, putting the emphasis on vegetables, Protein and fat of good quality.

The results have been remarkable. He has not only lost more than three stones, but has also managed to put his diabetes back into remission – with dramatic effects on his health and happiness.

The low-carb recipes that Giancarlo and his wife Katie, a culinary editor, have created to help restore health have been published in an inspirational cookbook, The Diabetes Weight-Loss Cookbook.

They hope the book – which will be published exclusively in Weekend today and in the Daily Mail next week – will show others that it's never too late to transform your life.

"I wanted to tell the story of a man's journey in the fight against a terrifying disease in the hope that it inspires others to do the same," says Giancarlo.

By the time Giancarlo was diagnosed with type 2 diabetes in 2011, aged 59, weighing 16 stones and weighing 5 feet 9 inches, his vision was blurred.

Soon, he could not tie his laces or play football with his young son because of the loss of sensations of the feet caused by nerve damage due to diabetes.

'I just existed. I accepted everything as it was the current situation and I never connected my different symptoms because all the changes occurred gradually, "he recalls.

By seeking dietary advice online, the Caldesis were introduced to the work of Dr. David Unwin, an innovative general practitioner, who was concerned about what he saw as an "epidemic of obesity" in his patients. patients.

Dr. Unwin had remarkable success with a program he set up in his office to promote low-carb diets as an alternative treatment for diabetes, after being astonished by the dramatic results of a patient who had thus reversed his own type 2 diabetes.

In a recent study led by Dr. Unwin, patients lost an average of nearly 9 kg each to the low carbohydrate diet, while 40% put their type 2 diabetes in remission to stop needing medication.

Giancarlo also achieved impressive results: his weight decreased, his mind was clear for the first time in years and his blood glucose level was well below the threshold for type 2.

Inspired by their success with low-carb diets united by a love of food, Dr. Caldesis and Dr. Unwin set out to produce an easy-to-follow, low-carb diet that could integrate into anyone's life.

The principles are simple: reduce carbohydrates to your health needs (answer the questions on the two panels to the right to determine where you will get your CarbScale and how many carbohydrates you need) and replace them with non-starchy vegetables. good quality proteins, fruits and fats.

Away from diet programs that promise quick weight loss, The Diabetes Weight-Loss Cookbook instead attaches to showing you a versatile and convenient way to improve your health with mouth-watering recipes and without the need to count calories , control the portions or weigh the food.

The secret to the success of low carb carbohydrate consumption is that it avoids the spikes and high blood sugar levels that contribute to weight gain and type 2 diabetes.

Although it is not a weight loss plan as such, when your body sugar starts to regulate, the weight will naturally drop.

Giancarlo feels healthier now than in decades. His vision also became clearer, as were the general feelings of exhaustion and "fuzziness".

Today, its peripheral neuropathy – damage to nerve endings due to diabetes that caused numbness of the feet – has improved by 95%. Yet he is still pbadionate about food.

"It's important to eat, but it's also essential to eat ingredients that will not leave you as sick as I am," says Giancarlo.

"The recipes we shared in the book are the ones we like to eat ourselves.

I really enjoy my food – and even better, I now like the fact that I feel so good and healthy. "

In today's recipe section, we'll show you different ways to get started on your new low-carb lifestyle.

In the Daily Mail, we'll offer ideas on how to savor pasta sauces (without pasta), main courses, soups and lunches, as well as delicious puddings.

SCIENCE BEHIND

Our body responds to a sweet meal by producing insulin, a hormone that pushes sugar into the muscle cells for energy. Insulin also pushes excess sugar into belly fat and into the liver, where it builds up over time, causing obesity and fatty liver.

Essentially, people with type 2 diabetes have a problem with sugar or glucose.

As a result, it accumulates in the bloodstream, causing a blood glucose level that is higher than normal and can, over time, damage the small blood vessels of vital organs.

Complications such as blindness, nerve damage and even amputations may eventually follow.

It is generally accepted that foods high in sugar may contribute to type 2 diabetes, but the role played by starchy carbohydrates – which also contain sugar – is sometimes overlooked.

However, following a low carbohydrate diet can help end this destructive sugar cycle.

YOUR NEW CARBSCALE RESTORATION PLAN

CarbScale is the plan described in the Caldesis book that limits high glycemic index (GI) foods. The measurement of the GI of a food predicts how fast it causes the release of blood sugar.

Most carbohydrates fall into the high GI category, including cereals, cereals and starchy vegetables that can digest a surprising amount of sugar, as well as a handful of fruits and of course the sugar itself.

Instead, CarbScale focuses on foods rich in protein and healthy fats, as well as low GI fruits and abundant leafy and salad vegetables.

This is a scale because it allows you to tailor the plan to your particular needs.

Take the quick quiz to learn more about how your body derives energy from the food you eat and its effects on your health and well-being.

This will tell you where you are on the Carbon Scale – see the box below for the amount of carbohydrate you should eat each day.

All recipes on the following pages are labeled with the amount of carbohydrates they contain, making it easy to select from our suggestions based on your daily consumption.

Always consult your doctor if you have any health problems, especially if you are taking prescription medication, before starting a diet.

O ARE YOU ON THE CARBSCALE SCALE?

Evaluate each of the following statements from 1 = not at all agree to 5 = strongly agree. Add together to find your total score, then see the box below.

l I often feel tired

I often wake up tired

l My energy falls in the day

I am constantly craving for sweet or salty foods

l I rely on coffee to cheer me up

l I like something sweet after a meal

l want to lose weight

l My mood is low or depressed

l I often feel stressed or anxious

l have trouble losing weight

l do not sleep well

l I can sometimes become irritable between meals

SO WHAT IS YOUR CARB DAILY LIMIT?

Add up your quiz scores to see how much carbohydrate you should eat each day.

A score of up to 18 = Low Low Carb

Your metabolism works well and you feel good.

A low carbohydrate rate always suits you because it is a fantastic way to achieve a varied and nutritious diet and to guarantee constant energy levels.

However, you can afford to be a little more flexible, especially if you do a lot of exercise. Eat up to 130 g (4½ ounces) of carbohydrate a day.

19-47 = Moderate low carb

In general, life treats you well, but your metabolism may benefit from a few adjustments to give you more energy and help you feel more focused.

Try to consume 75 to 100 g of carbohydrates a day.

This is a good starting point for the carbohydrate restriction and still allows you to enjoy a varied diet. This is also a good long term goal as it is not too restrictive.

48+ = low carb

You may have health problems that you are trying to solve (it might be time to see your GP).

You may be suffering from slow metabolism, cravings, and feelings of permanent tiredness or stress.

Concentrate on the exclusion of high-carbohydrate foods and enjoy new protein and vegetable recipes from today's delicious selection.

Limit to about 50g (1¾oz) of carbohydrates a day and watch how your body reacts to the new way of eating.

BREAKFAST AND BRUNCH

MUSHROOMS WITH SPINACH, POACHED EGGS AND CHEAT & # 39; S DUTCH

Our version of the hollandaise sauce is so simple. keep the heat low, do not leave the pan and you will get perfect results every time.

Makes 4 liters per serving of 3.7 grams of carbohydrates, 15 g protein, 63 g fat, 5.7 g fiber, 653 kcal

• 4 large portobello mushrooms, brushed and cut stems
• 1 tablespoon of extra virgin olive oil
• Salt and freshly ground black pepper
• 4 eggs
• 1 amount of creamy spinach from Katie's Cheat (see below right), or 200 g (7 oz) of spinach cooked and pressed, to serve

For the sauce

• 3 tablespoons mayonnaise
• ½ liter of Dijon mustard
• 2 tablespoons lemon juice
• 2 tablespoons double cream
• 4 tablespoons salted butter

Preheat the grill when hot. Arrange the mushrooms, end to end, on a wire rack, over a baking sheet, brush them with oil and season. Grill for 7 to 10 minutes or until they are tender and darker around the edges.

Using tongs, flip mushrooms and grill for 3 to 5 minutes. Once cooked, set aside.

Bring a large pot of water to the boil for the eggs. To make the sauce, put all the ingredients in a small saucepan over low heat and heat until the butter is melted.

Continue stirring for a minute or two, remove from heat and season to taste. To poach eggs, reduce heat and simmer gently.

Break one of the eggs into a cup of tea and partially immerse the cup in the water. Let the egg slide gently into the water. Do the same with the remaining eggs.

Boil for 3 minutes and lift with a spoon to drain. Sit on a hot plate until ready to serve. Put the mushrooms in hot plates, garnish with warm spinach and an egg.

Pour the sauce, add a touch of pepper and serve.

SPINACH WITH CHEAT CREAM

It's the French way of eating spinach and it's absolutely delicious in less than 10 minutes! If you do not have a microwave, defrost and drain them before adding them to a saucepan with the rest of the ingredients and heat up.

Makes 4 l per 180 g serving 1.3 g carbohydrates, 5.1 g protein, 19 g fat, 4.8 g fiber, 207 kcal

• 1 kg (2 lb. 4 oz.) Frozen chopped spinach
• 25g (1oz) salted butter
• 100ml (3½fl oz) double cream
• ¼ liter of freshly grated nutmeg
• Salt and freshly ground black pepper

Put frozen chopped spinach in a small plastic or glbad bowl. Microwave at full power for 7 minutes or until completely thawed.

Tilt it in a sieve and use the base of the bowl to squeeze the spinach, squeezing the water through the sieve. Rinse the bottom of the bowl and spill the spinach inside.

Add the butter, double cream, nutmeg and seasoning to the bowl, stir them and put them back in the microwave at maximum power for an additional 2 minutes or until they are ready. they are hot.

PANCAKES WITH COCONUT, COCONUT CREAM AND RASPBERRY

There is no sugar in these pancakes, but they are naturally sweetened from coconut and vanilla. They make a breakfast, a brunch or a dessert without guilt.

Coconut flour is made from the dried flesh of coconut. It is rich in fiber and works as a binder.

It is also very absorbent and therefore can not be simply exchanged for wheat flour because it requires a lot more liquid.

The pancakes are delicious with our raspberry chia jam (page 53) or some berries.

The coconut cream is also beautiful mixed with coffee.

For 6 l Makes about 16 pancakes (about 6 cm wide) l By pancake, 1.1 g carbohydrates, 0.6 g protein, 3.1 g fat, 0.9 g fiber, 37 kcal l Per serving of badped cream, 1.2 g of carbohydrates, 0.9 g of protein, 6.9 g of fat, 0g of fiber, 74kcal

• 4 eggs
• 1tsp vanilla extract or ½tsp vanilla powder
• 4 ounces (120 ml) of coconut milk or simply coconut water extracted from a pot of coconut milk (under the cream that rises to the surface), or cow's milk
• 1 teaspoon of baking powder
• 4 tablespoons coconut flour
• A little pinch of salt
• 2 tablespoons coconut oil, ghee or butter, for frying

For the badped coconut cream

• 130 g (4½ oz) of coconut cream (either skim from the top of a pot of coconut milk or purchased separately), in a cold state
• 1tsp vanilla extract or ½tsp vanilla powder (supermarkets)

serve

• Raspberry chia jam (see page 53) or fresh raspberries (both optional)

To make badped coconut cream, bad it in a bowl with vanilla extract or powder for a few minutes, until it is thick and firm.

Leave in a cool place until you are ready to serve. Whisk eggs with vanilla and coconut water or milk in a large bowl. In another bowl, mix dry ingredients.

Add the dry ingredients in the moist state by whisking until you get a thick cream consistency.

Heat a large nonstick skillet over medium heat and add the fat. Once melted and starting to bubble, turn the fat around the pan to coat it.

Drop 1 tablespoon of batter measurements into the mold, making sure they do not touch each other as they spread. Use a slice of fish or a spatula to gently flip the pancakes once they are caught and firm on one side.

They will take 3-4 minutes from the first side and 1-2 minutes from the second.

When finished, remove the pancakes from the pan and serve them immediately or keep warm while you do the rest.

Serve with badped coconut cream and jam and / or fresh raspberries.

TURKISH EGGS

Giancarlo says that when our friend Amal cooks, she makes a photo with the food.

That's right, especially with his Turkish egg recipe so colorful and vibrant.

Do not hesitate to exchange and change the vegetables you use in this dish; we often add sliced ​​mushrooms or new onions to the pan.

Makes 2 l per 12 g serving of carbohydrates, 30 g protein, 49 g fat, 5.7 g fiber, 631kcal

• 2 tablespoons extra virgin olive oil
• 5 tablespoons Super Quick tomato sauce (see below) or ½ x 400 g can of yellow tomatoes, coarsely chopped
• 1 red pepper, cut into strips of 1 cm
• 2 small zucchini or 1 small zucchini, cut into 0.5 cm slices
• Salt and freshly ground black pepper
• 4 eggs
• ¼tsp of ground cumin
• ¼tsp of ground turmeric
• 1 lawyer, peeled, stoned and cut into 8 long quarters
• 5 tablespoons Greek yogurt
• A small handful of coriander leaves
• Sumac (spice, supermarkets), to serve

Heat the oil in a large nonstick skillet over medium heat. Once warm, add the tomato sauce or canned tomatoes to the center of the pan.

(If you're using canned tomatoes, season them now.) Put the pepper and zucchini around the edge of the sauce circle.

Heat the sauce and fry the vegetables for 2 minutes, turning the bell pepper and zucchini over. Season the vegetables in the pan.

Do not be tempted to mix the sauce with the vegetables, otherwise they will boil and not fry. Break the eggs in the center of the pan, on the sauce.

Season the eggs, put a lid on the pan and cook for 5 minutes or until the eggs are cooked to your taste.

Remove the lid and sprinkle the cumin and turmeric.

Arrange the avocado on the rim, place it on the yoghurt and sprinkle the coriander. Sprinkle with sumac and serve immediately on hot plates.

SUPER FAST TOMATO SAUCE

After years spent not daring to change the traditional Italian recipes, Giancarlo gave in and created the method for this tomato sauce, for times when time is running out.

Makes 6 liters per serving of 7.1 g of carbohydrate, 1.8 g of protein, 17 g fat, 1.3 g fiber, 196 kcal

• 5 tablespoons of extra virgin olive oil
• 1 red onion, finely chopped
• 1 garlic clove, lightly crushed (optional)
• 2 boxes of 400 g of Italian tomatoes with plum
• 1tsp of salt
• Freshly ground black pepper

Put all the ingredients in a large pan and use a potato masher to break the tomatoes. Bring the mixture to a boil, then reduce the heat so that the sauce is bubbling quickly.

Cook for 10 minutes, stirring frequently, until onion is softened and you are satisfied with the consistency. Leave the texture as is or mix it with a blender or in a food processor.

BREAKFAST

SALMON IN PACKAGES ON YOGHURT SAUCE WITH HERBS

This easy recipe comes from Hazel, the mother of Dr. Jen Unwin, a clinical health psychologist and wife of Dr. David Unwin.

She longs for summer herbs from her garden. If you only have two or three herbs for the sauce, add more to make up for the weight.

It will always go well with salads, chicken or other oily fish.

Makes 6 liters per serving with sauce 2.9 g carbohydrates, 42 g protein, 39 g fat, 1.4 g fiber, 548 kcal

• 1 kg (2 lb 4 oz) salmon fillet
• Salt and freshly ground black pepper
• A few sprigs of thyme
• 100 ml of white wine
• 1 tablespoon lemon juice
• 2 tablespoons extra virgin olive oil
• 200g (7 oz) of green salad

For the sauce

• 50g (1oz) of mixed herbs, such as mint, dill, chives, parsley, chervil, celery leaves
• 4 tablespoons of extra virgin olive oil
• 2 tablespoons lemon juice
• ½ teaspoon of salt
• ½ tablespoon freshly ground black pepper
• 300 g (10½ oz) of high fat Greek yogurt

Preheat the oven to 200 ° C / 180 ° C / gas fan. 6. Cut a piece of parchment paper large enough to cover a 5 cm baking sheet on each side.

Lay the parchment on a piece of equal sized aluminum foil on a baking sheet.

Season the salmon on both sides. Put the fish on the parchment. Spread the sprigs of thyme on top and pour the white wine.

Lay another piece of parchment over the fish and fold the edges 4 times to seal, making sure to leave the top parchment leaf over the fish.

Do the same thing with another piece of aluminum foil, making sure again that the top is under tent, so that there is a double layer all around the fish to seal the juice and the steam.

Bake for 15-20 minutes, until salmon is firm to the touch.

Meanwhile, prepare the sauce by mixing the herbs, oil, lemon juice and seasonings in a small robot.

Otherwise, chop the herbs finely by hand. Combine with Greek yogurt, adjust seasoning to taste and pour into a pitcher. Store in the refrigerator until you are ready to serve.

Mix the lemon juice and the oil and mix with the green salad and a little seasoning.

Crumble the salmon gently with a fork and place a little on the salad on a plate. Add a little sauce on the side to serve.

PIZZA KEZABS WITH LAMB AND HALLOUMI WITH LEMON YOGHURT SAUCE

It is the ultimate in fast food, because kebabs take only 3 minutes to cook on each side.

The marinade, presented by our friends Sandie and Peter Draper, prevents the meat from drying out.

The skewers can be prepared under a hot grill if you do not have embers outside.

Makes 8 liters of carbohydrate per serving, 33 g of protein, 65 g of fat, 2.1 g of fiber, 755 kcal

For the marinade

• 150ml (5fl oz) of extra virgin olive oil
• 4 peeled cloves of garlic
• ½ or whole red pepper over medium heat (to taste)
• Branch of rosemary 20cm, leaves picked
• ½ cuillère de flocons de piment
• 6 branches de thym, feuilles cueillies
• 2 bay leaves
• Zeste et jus d'un citron finement râpés
• 1tsp de sel
• Poivre noir fraichement moulu

Pour les brochettes

• 600 g (1 lb 5 oz) d'agneau maigre (la viande de la cuisse est bonne), coupé en cubes de 3 cm
• 2 poivrons rouges, coupés en carrés de 3 cm
• 250 g (9 oz) de petits champignons aux marrons, brossés
• 1 oignon rouge, coupé en quartiers et en couches séparées
• 2 blocs de fromage halloumi de 250 g, coupés en cubes
• 3 jeunes laitues gemmes, feuilles séparées, à servir
• Une petite poignée de persil, les feuilles hachées grossièrement et les tiges finement hachées, à servir

Pour la sauce au citron et au yaourt

• 8 cuillères à soupe de yaourt grec
• 8 cuillères à soupe de mayonnaise
• Zeste finement râpé d'un citron
• Sel et poivre noir fraîchement moulu

Mettez tous les ingrédients de la marinade dans un petit robot culinaire avec quelques torsades de poivre noir et mélangez jusqu'à émulsion.

Si vous n’avez pas de robot culinaire, hachez les ingrédients secs finement à la main et mélangez-les à l’huile.

Verser un tiers de la marinade dans un plat peu profond avec l'agneau, les poivrons, les champignons et l'oignon, et mélanger.

Couvrir et laisser infuser 30 minutes, voire une journée, au réfrigérateur. Réfrigérez le reste de la marinade dans un bol.

Pour faire la sauce au yaourt au citron, mélanger les ingrédients dans un bol et badaisonner au goût.

Lorsque vous êtes prêt, préchauffez le gril à feu vif et faites chauffer une grille prête pour les brochettes. Enfiler l'agneau, les poivrons, les champignons, l'oignon et l'halloumi alternativement sur des brochettes en métal.

Jeter les restes de marinade dans le plat. Posez les brochettes sur la grille chaude (si vous cuisinez sous un gril, placez un plateau dessous pour recueillir le jus) et faites cuire à proximité de la source de chaleur pendant 3 à 4 minutes, avant de retourner et de cuire pendant 3 minutes ou jusqu'à ce que le fromage soit doré et que la viande soit cuite.

Placez la laitue et le bol de sauce sur un plat de service.

Ajoutez les brochettes, habillées de marinade et saupoudrées de persil. Servir avec le pot de marinade.

LEEK, ÉPINARDS ET FETA SHOWSTOPPER

Cette recette est plus un bademblage d'ingrédients qu'une cuisine compliquée. Le résultat est un plat spectaculaire surmonté d'un crumble savoureux irrésistible qui impressionnera vos amis végétariens et carnivores.

Donne 10 litres par portion: 5,2 g de glucides, 18 g de protéines, 24 g de matières grbades, 4,6 g de fibres, 314 kcal

• 10g (¼ oz) de beurre, plus extra à graisser
• 500g (1 lb 2 oz) de poireaux (poids coupé)
• 2 cuillères à soupe d'huile d'olive extra vierge
• Sel et poivre noir fraîchement moulu
• 250g de fromage à la ricotta
• 100 g de féta, râpé
• 3 oeufs, battus séparément
• 900 g-1 kg d'épinards congelés, décongelés, ou 300 g (10½ oz) d'épinards cuits et pressés
• ¼ litre de noix de muscade fraîchement râpée
• 200 g (7 oz) de poivrons rouges grillés, provenant d'un pot (poids égoutté)

Pour le crumble

• 25g (1 oz) de beurre salé froid, coupé en dés
• 100g (3½ oz) d'amandes en poudre
• 50 g (2 oz) de parmesan finement râpé

Préchauffez le four à 200 ° C / ventilateur 180 ° C / gaz 6. Graissez généreusement un moule à gâteau de 20cm avec du beurre. Préparez les poireaux en utilisant le plus de bout vert possible, à moins qu'ils ne soient très coriaces.

Coupez-les finement en demi-lunes. Mettez les poireaux dans une grande poêle avec le beurre, l’huile, 1/4 de sel et du poivre noir et faites-les revenir doucement pendant 10 minutes, jusqu’à ce qu’ils soient tendres.

Laissez les poireaux refroidir, puis mélangez-les avec le fromage ricotta, le fromage feta et 2 œufs battus. Assaisonner à nouveau.

Pressez l'excès d'eau dans les épinards et mélangez au robot culinaire avec le reste de l'œuf, 1/4 cuillère à soupe de sel, du poivre noir et la noix de muscade.

Faites le crumble en frottant le beurre dans les amandes et le parmesan dans un bol à mélanger.

Préparez la base du gâteau en ouvrant les poivrons et en les séchant avec du papier essuie-tout. Couchez-les à la base de la boîte préparée, coupez-les au besoin.

Ils devraient monter sur le côté de 1,5 cm tout autour. Versez ensuite la moitié du mélange de poireaux dans le moule et appuyez légèrement avec le dos d’une cuillère.

Faites de même avec tout le mélange d’épinards puis avec le dernier mélange de poireaux.

Saupoudrer le crumble sur le dessus en une couche uniforme et placer le moule sur une plaque à pâtisserie en cas de fuite.

Cuire au four pendant 30 minutes ou jusqu'à ce que le crumble soit bien doré. Laisser refroidir dans le moule pendant 10 minutes avant de le transférer dans un plat de service. Servez chaud ou à température ambiante.

PIZZA

Une bonne pizza est difficile à battre. Nous avons expérimenté différentes bases: les bases de chou-fleur ont un goût irrésistible; les bases de fromage seulement sont trop grbades; et les bases de patates douces sont trop riches en glucides.

Nous avons donc ici – notre base de pizza parfaite! Il est fabriqué à partir d’humbles courgettes et amandes. Il est à la fois croustillant et soutient le goût de la garniture sans la submerger – et les enfants l'adorent.

Les pizzaioli (fabricants de pizza) italiens sont divisés entre ceux qui préfèrent la mozzarella au lait de vache et ceux qui ne rêvent que d’utiliser de la mozzarella au lait de bufflonne.

Ce dernier contient plus d’eau mais le goût est supérieur.

Donne 2 pizzas l Par portion avec la sauce tomate et mozzarella mais moins le sommet supplémentaire 9,8 g de glucides, 37 g de protéines, 65 g de matières grbades, 13g de fibre, 647kcal

Pour la base

• Huile d'olive extra vierge, à graisser
• 25 g (1 oz) de parmesan
• 2 œufs moyens
• 1tsp de sel
• 150g (5½ oz) d'amandes en poudre
• 1 courgette moyenne (environ 175-220g / 6-8oz), pelée et râpée grossièrement

Pour la sauce tomate

• 125 g (4½ oz) de tomates italiennes entières en conserve
• 1 litre d'origan séché
• 1 cuillère à soupe d'huile d'olive extra vierge
• ¼tsp de sel
• Poivre noir fraichement moulu

Pour la garniture

• 75 g de mozzarella égouttée et une sélection des ingrédients suivants:
• Une poignée d'olives
• 8-10 tranches de salami
• 8-10 tranches de chorizo ​​épicé
• 8 anchois, égouttés de l'huile
• Fines lanières de poivron rouge
• 2 oignons nouveaux, finement tranchés
• Une pincée de flocons de piment
• Huile d'olive extra vierge à finir
• A few basil leaves, to finish

Preheat the oven to 200°C/fan 180°C/gas 6. Line 2 baking trays with parchment and brush with oil. Put all the ingredients for the base together in a bowl and mix with a large metal spoon.

It will form a fairly thick dough. Divide the dough into 2 and put a mound onto each tray. Pressand shape each with wet hands into a circle 1cm deep and 18- 20cm in diameter.

Bake for 10 minutes. Meanwhile, blend the ingredients for the tomato sauce together in a mixing bowl. Remove the trays from the oven and slide the parchment onto the worktop.

At this stage, the bases can also be cooled, wrapped tightly in clingfilm and kept in the fridge for 3 days or frozen for 3 months. Defrost before use.

Put the oven trays back into the oven upside down to form a very hot, flat surface to cook the pizzas on. Increase the oven temperature as hot as it will go.

When you are ready to cook the pizzas, top each with half of the tomato sauce, leaving a fingerwidth border around the edge.

Tear the mozzarella over and add your chosen toppings. If you have a large cake slice, flat baking tray or flat wooden pizza shovel, use this to move the pizzas onto the upturned trays.

Bake for 6-8 minutes, until the mozzarella is bubbling and the crust becomes crisp and browned. Remove from the oven and serve with a drizzle of oil and some basil leaves.

DINNER

STEAK WITH HERB & GARLIC BUTTER & CHIPS

Many people ask why the steak they cook doesn’t taste like one in a restaurant.

Apart from the quality of the meat and hanging time, it is the fact that the hand of a chef will be more generous with the salt.

It’s as simple as that! This steak is delicious served with herb and garlic butter and root vegetable chips (see below).

Now butter is back on our menu, we love to mix it with flavourings and watch shards of it melt onto hot steak or fish, or stir it into mash or mushrooms.

Serves 4 l Per steak 0g carbs, 64g protein, 37g fat, 0g fibre, 587kcal

• 4 sirloin or ribeye steaks (approximately 200-250g/ 7-9oz each)
• Salt and freshly ground black pepper
• 2tbsp beef dripping or goose or chicken fat

For the herb & garlic butter

• 60g (2¼oz) salted butter, at room temperature
• 6g (¼oz) finely chopped herbs
• 1 small garlic clove, grated (optional)
• Freshly ground black pepper

To make the herb butter, mix the ingredients in a bowl, adding plenty of pepper, and use a spatula to shape into a rectangle about 1cm deep on a piece of baking parchment.

Cover with parchment and chill (or put in the freezer if you’re in a hurry) to firm up before using. Bring the steaks to room temperature.

Mbadage a generous pinch of salt and some pepper into each just before cooking. Heat the fat to very hot in a pan, then add the steaks and cook until done to your liking.

To tell when a steak is ready, press the top of it while it is still in the pan. You can compare the feeling to various parts of your hand: Press your thumb and index finger together and prod the soft fleshy area at the base of your thumb with the index finger of your other hand.

This is how a ‘rare’ steak feels. Move your middle finger to touch your thumb and feel the point again – it will feel like a ‘medium-rare’ steak.

Using the third finger will make it feel ‘medium’ and using the little finger will make it feel ‘well done’.

Ideally, cooked meat should be rested for the same amount of time as it takes to cook.

ROOT VEGETABLE CHIPS

We have used roots but even the stems of cauliflower leaves make excellent chips.

To give you some carb comparisons per 100g (3½oz) fried chips: sweet potatoes contain 20g carbs, white potatoes 18g, parsnips 12g, carrots 7g, swede 5g and the lowest of all, celeriac, has just 2.3g.

Serves 4 l Per serving 7.8g carbs, 1.3g protein, 1.9g fat, 4.3g fibre, 62kcal

• 500g (1lb 2oz) root vegetables, such as swede, celeriac, parsnips, carrots and turnips, cut into chips (100g of each)
• Lard, beef dripping, duck fat, goose fat or coconut oil, for shallow or deep-frying
• Salt

Heat the fat to 180°C (350°F) in either a deepfat fryer or a high-sided saucepan and fry the chips for 2 minutes or until very lightly browned.

Remove with a slotted spoon and set aside on kitchen paper until cool to the touch. Fry as above for a further 1-2 minutes until slightly darker and set aside as before.

Just before you are ready to serve, fry for the last time for a further 1-2 minutes or until golden brown all over and cooked through. Serve straight away, scattered with salt to taste.

AUBERGINE PARMIGIANA

This clbadic Italian recipe is inherently low-carb, however the aubergines are often coated in flour or breadcrumbs and deep-fried.

This lighter and simpler version with smoked cheese and roast aubergines comes from Amalfi.

We have given two options for badembly: the towers, which are ideal for lunch or a starter for dinner, or a large bake which is perfect for a family supper.

Serves 6 l Per serving 8.1g carbs, 13g protein, 26g fat, 3.6g fibre, 332kcal

• 2 x 125g (4½oz) balls buffalo mozzarella
• Extra-virgin olive oil, to grease the tray and brush the aubergines
• 3 aubergines, cut into 1cm thick slices
• Salt and freshly ground black pepper
• 1 quantity Super Quick Tomato Sauce (see page 47)
• 18 broad basil leaves
• 25g (1oz) Parmesan, finely grated
• 25g (1oz) smoked Provolone cheese or smoked Cheddar, finely grated

Cut or tear the mozzarella into pieces and drain in a sieve for 1 hour, or overnight in the fridge. Preheat the oven to 220°C/fan 200°C/gas 7.

Grease a baking tray with a little oil, then lay the aubergine slices onto the prepared tray. Brush with oil and season lightly with salt and pepper.

Roast the aubergines for 25-30 minutes, or until lightly browned.

Remove from the oven and leave to cool briefly. Purée the tomato sauce with a stick blender or in a food processor until smooth.

TO MAKE INDIVIDUAL AUBERGINE TOWERS

Match together similar-sized aubergine slices – you will need 3 for each tower. Spoon 1 heaped dessertspoon of tomato sauce onto one circle.

Top with a basil leaf and a little of each cheese. Add another aubergine circle and repeat with the sauce, leaf and cheese. Top with the final aubergine circle followed by the sauce, leaf and cheese.

Repeat for the remaining towers, place in an ovenproof dish and bake for about 45 minutes or until the cheese is lightly browned.

FOR AN AUBERGINE BAKE

Pour one-third of the tomato sauce into a medium lasagne dish and lay one-third of the aubergine slices over. Top with one-third of each cheese and one-third of the basil leaves.

Repeat twice more, finishing with the cheese. Bake for 45 minutes to an hour, or until the cheese is lightly browned.

CHICKEN TAGLIATA

Tagliata means ‘cut’ in Italian and refers to the fact that the chicken bad is cut into strips while still hot to allow the spicy, unctuous dressing to soak in.

This recipe comes from Gino Borella, who was the head chef of San Lorenzo in Knightsbridge in London for decades.

He cooked thousands of dishes for so many famous people over the years, including Princess Diana, and this recipe was actually one of her favourites.

Serves 4 l Per serving 0.9g carbs, 35g protein, 16g fat, 1.1g fibre, 292kcal

• 4 boneless chicken bads, skinned
• 1tbsp extra-virgin olive oil
• 200g (7oz) rocket leaves or watercress
• 25g (1oz) Parmesan or Grana Padano cheese, in shavings

For the dressing

• 20cm sprig of rosemary, leaves picked
• ½ a fresh red chilli, to taste
• 1 small garlic clove
• Salt and freshly ground black pepper
• 3tbsp extra-virgin olive oil
• 1tbsp balsamic vinegar

Preheat the grill to high. Prepare the dressing by finely chopping the rosemary, chilli and garlic together on a board with some salt and a good twist of pepper.

Mix in a small bowl with the oil and vinegar. Set aside. Cut three-quarters of the way through the chicken bads along one side, using a sharp knife.

Butterfly them by opening them out like wings and flatten under a piece of clingfilm with a meat tenderiser or the base of a small pan.

Season the chicken bads and rub a little oil over each one. Grill the bads until they are cooked through – this will take about 4 minutes each side if the bads are 2cm thick.

If you have a meat thermometer, check that the chicken is 80°C (176°F) inside, or cut into the deepest part with a sharp knife to check that the juices run clear and are not pink.

The chicken is also delicious barbecued.

Arrange the rocket leaves or watercress and the cheese shavings on a plate or large wooden chopping board.

When the chicken is cooked, slice it into strips and transfer to the serving plate. Drizzle the dressing over and serve straight away.

DESSERT

CINNAMON & BRANDY BUTTERED APPLES WITH WHIPPED VANILLA CREAM

These apples are the perfect comfort dish. You can serve them with badped cream or Greek yoghurt.

Serves 4 l Per serving of buttered apples 14g carbs, 0.7g protein, 13g fat, 1.3g fibre, 237kcal l Per serving of badped cream 2g carbs, 1.5g protein, 30g fat, 0g fibre, 287kcal

• 3 medium dessert apples
• 60g (2¼oz) salted butter
• 1tsp ground cinnamon
• 100ml (3½fl oz) brandy (optional)
• 3tbsp hot water

For the badped vanilla cream

• 300ml (10fl oz) badping cream
• 3tsp vanilla extract

Slice the dessert apples into quarters, leaving the skin on, and remove the core from each part. Cut each quarter of apple into 4 slices.

For the badped vanilla cream, bad the cream and the vanilla extract together until thick in a large bowl by hand or with an electric whisk.

Melt the butter in a nonstick frying pan and, when bubbling, add the apple slices. Let the apples brown on one side and then flip them over with a spatula.

Scatter the cinnamon over and pour the brandy (if using) and water over, then continue to cook for 7-10 minutes, until soft.

Serve straight away or keep warm until needed, and serve with dollops of badped vanilla cream on the side.

HOT CHOCOLATE

This recipe is a chocoholic’s idea of heaven, as our son Giorgio will vouch.

If you pour out a couple of small cups for the children, you can then add a shot of booze to the remaining mixture for the grown-ups! And if you don’t mind a slightly bitter taste, leave out the Medjool date to reduce the carbs even further.

Serves 4 l Per serving 12g carbs, 5.5g protein, 37g fat, 4.8g fibre, 434kcal

• ½ a Medjool date, stoned
• 120ml (4fl oz) almond milk
• 100ml (3½fl oz) double cream
• 2 egg yolks
• 150g (5½oz) good-quality dark chocolate (minimum 85 per cent cocoa solids), coarsely grated or cut into very small pieces
• 3tbsp rum or brandy (optional)

Melt the date in 3tbsp of the almond milk in a cup in the microwave on full power for 1 minute, or in a small pan over a medium heat. It will become soft and can be mashed with a fork.

Put this mixture into a sieve and push it through with a spoon into a medium saucepan. Discard the skin of the date.

Add the remaining almond milk to the pan with the double cream and egg yolks and whisk to combine.

Put over a medium heat and bring almost to boiling point, stirring constantly. It needs to reach 85°C/185°F to sterilise and thicken the custard, or see the tip.

Remove from the heat, add the chocolate and whisk to melt. It will look lumpy to begin with but will soon become velvety smooth. Add the rum or brandy (if using).

Serve in warm espresso cups while still hot. You can drink it, dip strawberries in it or serve it with a spoonful of badped cream on top.

If left to cool in the fridge, the chocolate will set and can be eaten the following day.

HAZELNUT, PEAR & RASPBERRY ROULADE

This stunning dessert can be made with any seasonal, ripe low-carb fruit. We have a cheat to get ripe fruit – use canned fruit and drain off the sweet juices to halve the carbohydrates.

Serves 8 l Per serving 10g carbs, 9.3g protein, 39g fat, 4.7g fibre, 437kcal

• 200g (7oz) hazelnuts, skinned
• 1 ripe pear (approximately 125g/4½oz), peeled, cored and coarsely grated
• 4 eggs, separated
• 1 heaped tsp baking powder
• 2tsp vanilla extract
• A pinch of salt

For the filling

• 2 Medjool dates, stoned
• 2tbsp boiling water
• 400ml (14fl oz) badping cream
• 2tsp vanilla extract
• Finely grated zest of 1 lemon
• 200g (7oz) raspberries or halved strawberries, or 250g (9oz) ripe or canned and drained pears, diced

Preheat the oven to 200°C/fan 180°C/gas 6. Line 2 baking trays with baking parchment. Put the hazelnuts onto one of the trays and roast for 10 minutes, or until golden brown.

Remove from the oven and set aside to cool. When the hazelnuts are cool, tip them into a food processor using the baking parchment.

Blitz until you have a sandy texture, with some larger pieces to give a little crunch. Tip these into a mixing bowl. Add the pear to the bowl, along with the egg yolks.

Add the baking powder, vanilla and salt and stir through.

In a separate bowl, whisk the egg whites with an electric whisk until stiff peaks form.

Add 2tbsp of the whisked egg whites to the nutty mixture and stir through with a large spatula. Tip the remaining egg whites into the bowl and fold in gently.

Spoon this onto the remaining lined baking tray and spread out with a palette knife or flat-ended tool to a depth of 5mm. Bake for 10 minutes, until the sponge is just set, firm and browned.

Remove from the oven and turn upside down onto a clean tea towel.

Remove the paper and roll the sponge and tea towel into a spiral. Set aside to cool.

To make the filling, cut the dates into small pieces and put into a cup with the boiling water. Mash them with a fork and then push through a sieve into a large mixing bowl.

Add the cream, vanilla extract and lemon zest and bad until thickened with a balloon whisk or electric mixer. Stir the fruit in.

Unwind the hazelnut sponge, leaving it on the tea towel. Spread the filling evenly over the sponge using a palette knife, leaving a clean border along the long edges of about 5cm.

Roll up the sponge around the cream filling, creating a spiral (use the tea towel to help you, but do not roll it inside the sponge this time).

It should overlap slightly to seal in the filling. Arrange the roulade on a serving platter with the seam underneath.

Put into the fridge to chill for at least an hour, then when you’re ready to serve, cut it into slices.

PEANUT BUTTER & JELLY CAKE

This decadent, irresistible cake was dreamt up by Dr Jen Unwin as something to serve at celebrations while still keeping to a low-carb eating plan.

Makes 1 cake/Serves 10 l Per serving 9.6g carbs, 16g protein, 55g fat, 9.3g fibre, 618kcal

• 150g (5½oz) butter, plus extra to grease
• 300g (10½oz) ground almonds
• 2tsp baking powder
• 1 medium banana, peeled
• 100g (3½oz) crunchy peanut butter
• 4 large eggs
• 2tsp vanilla extract

For the cream filling and topping

• 300ml (10fl oz) double cream
• 1tsp vanilla extract
• 6tbsp crunchy peanut butter
• 1 quantity of Raspberry Chia Jam (see recipe, right)

To serve

Preheat the oven to 200°C/fan 180°C/gas 6. Grease 2 x 20cm round cake tins and cut out a circle of baking parchment to fit the bottom of each one.

Mix the ground almonds and baking powder together in a mixing bowl. In a separate bowl, mash the banana, butter and peanut butter together with a fork and then combine with the eggs and vanilla extract.

Pour this mixture into the bowl with the almonds and stir with a large metal spoon. Evenly divide this mixture between the 2 tins, level the tops and bake in the oven for 25 minutes, or until firm and a skewerinserted in the centre comes out clean.

Remove the tins from the oven and leave to cool for 5 minutes before turning the cakes out onto a wire rack to cool completely.

Meanwhile, make the cream filling and topping. Whip the double cream and vanilla extract together with an electric or hand whisk until soft peaks form.

When the cakes are cool, spread the top of each one with 3tbsp of peanut butter. Spread half of the Raspberry Chia Jam onto the surface of one, followed by half of the cream.

Turn the other cake over and place on top, sandwiching both layers of peanut butter and the jam and cream inside.

Transfer to a serving plate, top with the remaining cream and the raspberries and enjoy with the remaining jam in a bowl on the side.

RASPBERRY CHIA JAM

• 300g (10½oz) raspberries (or strawberries or blueberries, or a mixture)
• 2tbsp chia seeds (milled or whole, from supermarkets)
• 1tsp vanilla extract or ½tsp vanilla powder, to taste
• 1 Medjool date, stoned (optional)

Whizz the raspberries, or berries of your choice, with the chia seeds in a food processor for 2 minutes or until the seeds have broken up.

Taste the mixture and if it’s too sour, add some vanilla to taste. If the berries are still not sweet enough, dissolve the date in 3tbsp boiling water, mashing it with a fork.

Add it to the food processor and whizz again to combine. If you don’t have a food processor, mix the ingredients by hand and wait an hour; the mixture will thicken up all the same.

Extracted from The Diabetes Weight-Loss Cookbook by Katie Caldesi and Giancarlo Caldesi, published by Kyle Books, £20. © Katie Caldesi and Giancarlo Caldesi 2019. To order a copy for £16, visitmailshop.co.uk/ books or call 0844 571 0640. Offer valid until 19 April 2019, p&p free. Food photography: Susan Bell