Kellogg’s breakfast

Kellogg’s has new breakfast options with spelt, which are a delicious alternative to the spelt breakfast elsewhere in this blog:
Kellogg’s Ancient Legends Muesli (with Puffed Spelt, Pumpkin Seeds, Sultana and Flax Seeds) Kellogg’s Ancient Legends Cereal and Kellogg’s Ancient Legends Granola. The Muesli package holds 450g and advertises that it contains 15% of the nutrient reference value of magnesium and phosphorus, which contributes to normal energy-yielding metabolism. For further information look at:

grass fed cheese

Copied from George Mateljan’s blog•
Research on food and type 2 diabetes has typically focused on foods that are rich in both protein and fiber, with less attention paid to animal foods like cheese that are rich in protein but don’t contain any fiber. However, a recent study from Denmark has shown better regulation of blood sugar levels following moderate intake of cheese (a little less than one ounce per day).


On 3 October I still celebrate Leidens ontzet and I cook hutspot.
This tradition goes back to 1574 when Leiden was occupied by the Spanish as punishment for supporting the Dutch resistance against the Spanish. The city was cut off from its environment, causing a shortage of food and extreme hunger. This and the pest decimated the population of Leiden.

On 3 October a little boy had managed to leave the city and came back with a Spanish helmet filled with warm food: hutspot. It was clear that the Spanish had fled in a hurry, scared of the flooded land. People from Holland had broken dykes flooding the land.

Hutspot contains: potatoes, carrots, cooked and mashed and smoked sausage.
For 2 people:
2 large potatoes, cut in chunks
4 large carrots, cut in pieces as small as possible
tomato paste
Boil the potatoes and mash them for 20 minutes
Add the cut carrots and add water if it looks too dry
Stir the potatoes and carrots
To season add salt and tomato paste

Chicken and tomato couscous for 2 people

Olive oil or cooking spray
200 g skinless chicken breast, cut in bite size pieces
1 onion, cut finely
2 tbsp. brown sugar
120ml red wine
400g tomatoes, cut in pieces
125g couscous
200g rocket salad
Use a non-stick frying pan and use cooking spray or olive oil
Fry the onion and the chicken for 5 minutes only.
Add the red wine mixed with the sugar and cook for 5 minutes.
Add the tomatoes and cook for about 4 minutes.
Put the couscous in a bowl and cover with boiling water. Leave it to stand until all water is absorbed (5 minutes).
Add the chicken mixture and the rocket salad to the couscous and serve immediately.

Books of intetest

Stella Bowling, The everyday DIABETIC Cookbook ISBN 1 898697 25 6 Published with Diabeties UK.
Elaine Magee MPH, RD Tell me what to eat if I have DIABETES, 15th Anniversary Edition ISBN 978-1-60163-306-4 or ISBN 978-1-60163-486-3 (ebook).
Louise blair & Norma McGough, uickCooking for DIABETES, Great tasting food in 30 minutes or less ISBN 978-0-753720-52-3


for one person:
1 aubergine
3 tomatoes
1 leek
3 spring onions
chicken breast or turkey pieces for 1 person
2 slices of Edam or Gouda cheese
spelt bread crumbs or spelt cereal flakes
Slice the aubergine length way and sprinkle the slices with salt. Leave this for 30 minutes to extract the bitterness of the aubergine. Rinse the salt off the aubergine and fry the slices on both sides. Move the aubergine slices to a baking tray and prepare the tomato filling.
Cover the tomatoes with boiling water. Refresh them under a cold tap. Peel the tomatoes and cut them in small pieces. Cut the spring onions and slice the leek. Put the onions, leek, tomatoes and meat in a skillet and fry for 5 to 10 minutes. Season with pepper if you like. There is no need to add salt. Rinsing the salt off the aubergine will not remove all salt.
Move the tomato mixture to the baking tray Cover the aubergine slices. Spread bread crumbs or cereal flakes on top of the tomato mixture. Cover all with the cheese slices. Bake in the oven (200 C) for 15 minutes. It is ready when the cheese has melted and browned.

Cod with herb crust

Ingredients for 2
2 cod filets
25 g grated Edam cheese
50 g spelt bread crumbs
2 tbsp chopped parsley
2 tsp wholegrain mustard
salt and pepper for seasoning
1 tsp olive oil
2 tbsp. water
Mix the cheese, breadcrumbs, parsley, mustard, oil and water to make the mixture bind. Add water if it is too dry.
Place the cod in a oven dish and top with the mixture
Preheat the oven to 200 C or mark 6.
Bake the fish for 10 to 15 minutes until the topping looks golden and the fish is flaking

Things that did not work for me

Before writing recipes here I test if they make my bloodsuger levels go up unexpectedly.
Recently I found that the following were not good:
a) pancakes made from white spelt flour, 2 tsp egg replacement called NO EGG, as I get a skin rash when I eat eggs), milk, 1 tbsp of olive oil, a tsp salt. I ate them with SPLENDA.
I am not sure if the SPLENDA or the pancake made the bg levels go up.

2. Soya mince from a package. It looked so good. It would make a replacement for minced beef if combined with fried onion, garlickand herbed tomatoes in a tin.
It didn’t work though.

3. Kellog Special K breakfest with milk or yoghurt and rasberries. I am not sure if this works or not. The cereal seems to be made from wholemeal wheat, which does work for me. Spelt cereal is mixed with raisons and this works fine for me. When I tried special K breakfest it looked like this was fine, but when I researched Special K further I saw a warning to check with the GP first. She does not know, neither does the diabetic nurse. So I keep checking with my Accucheck Mobile what the results are.

salmon with lemon and herbs and spice

ingredients: 1 salmon steak per person, 2 tbsp olive oil, 1 lemon, 15 gm butter and Schwartz Perfect shake Fish spices.

1. heat a frying pan with the butter and olive oil.
2. place the salmon in the frying pan and cover generously with herbs, the Fish spices.
3. sprinkle the lemon juice over the fish.
4. Cook for 2 to 4 minutes until the fish looks cooked and has changed colour. Keep the fish moving with a wooden spoon so it does not burn.
5. Turn the fish over, Sprinkle the juices over the fish, keep the fish moving, cook for another couple of minutes and do not let it stick to the frying pan.
6. Serve immediately with a salade and small boiled potatoes.


I like to drink a cup of Cappuccino without sugar at Starbucks after shopping. It seems to give me energy, but it also seems to raise my blood glucose. So I really should not do it. I discovered also that when I make it at home with Nescafe Cappuccino, unsweetened taste, it has the same wrong effect on my bg, although when I make a skinny Nescafe Latte at home and put powder from Cadbury drinking chocolate on top it does not effect my bg levels. The label on the box of the skinny Nescafe latte reads that each mug contains 9% sugars, confirming that lower fat products often contain extra sugar. The sugars in the skinny latte consist of dried glucose syrup, Glucose syrup and sugar. It is amazing that it does not raise my blood sugar, but very nice!