Garlic prawn and cauliflower rice
All the satisfaction of a fried rice with about a fifth of the carbohydrate. Ready before a takeaway would hav
- Time
- 22 min
- Serves
- Serves 2
- Carbohydrate per serving
- 23.6g carbs
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Dinner that fits your diet and your cupboards.
Tell us what you need to avoid (diabetes, coeliac, a nut allergy, a dairy-free household) and what you already have in. We will only show you recipes that pass both tests.
How it works
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1
Set your requirements once
Diabetes, coeliac, vegan, a nut allergy. Whatever applies, it sticks.
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2
Fill your kitchen
Everything you have in, roughly. Salt and oil are assumed.
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3
Cook what comes back
Sorted by how little you need to go out and buy. Swaps offered when you are one short.
Most cooked this week
Add your ingredients and this becomes a list of things you can cook tonight.
Greek-style chicken salad
The lunch that does not leave you asleep at three o'clock. Almost no carbohydrate, and it packs for work witho
- Time
- 27 min
- Serves
- Serves 2
- Carbohydrate per serving
- 11.6g carbs
Chickpea, spinach and tomato curry
The one to make when the cupboard looks empty. Two tins, a bag of spinach and about twenty minutes, and it is
- Time
- 30 min
- Serves
- Serves 4
- Carbohydrate per serving
- 29.9g carbs
Harissa halloumi and courgette traybake
Vegetarian, very low in carbohydrate, and salty enough that nobody asks where the meat is.
- Time
- 35 min
- Serves
- Serves 2
- Carbohydrate per serving
- 24.3g carbs
Red lentil dal with lemon
Store cupboard cooking at its best: dried lentils, spices and a tin, turned into something soft and comforting
- Time
- 35 min
- Serves
- Serves 4
- Carbohydrate per serving
- 41.6g carbs
Peanut and broccoli noodles
Fifteen minutes, one pan and a jar of peanut butter. Vegan as written, and easily made gluten free by swapping
- Time
- 17 min
- Serves
- Serves 2
- Carbohydrate per serving
- 84.9g carbs
Cooking around something
Each of these is a filter, not a label we stuck on afterwards. A recipe only appears under a requirement when every single ingredient in it passes.
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Dairy free
No milk, butter, cheese, cream or yoghurt.
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Diabetes friendly
Lower carbohydrate meals with enough fibre and protein to slow things down, for anyone watching their blood gl
Under 30g carbs per serving
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Egg free
No eggs, including in mayonnaise and pasta.
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Gluten free
No wheat, barley, rye or oats that are not certified gluten free.
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Halal
No pork or alcohol. Meat should be sourced halal.
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High fibre
At least 7g of fibre per serving. Most of us get about half what we should.
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Kosher style
No pork or shellfish, and no meat and dairy in the same dish. Certification is down to your supplier.
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Low FODMAP
Avoids the fermentable carbohydrates that set off IBS for a lot of people.
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Low carb
Under 20g of carbohydrate per serving.
Under 20g carbs per serving
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Low salt
Under 1.5g of salt per serving, for anyone managing blood pressure.
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Nut free
No peanuts or tree nuts.
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Pescatarian
Fish and seafood, but no meat.
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Vegan
Nothing from an animal.
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Vegetarian
No meat or fish.
Eat well
Seven things that turn an empty cupboard into dinner
The shortest route from "there is nothing in" to a meal, and what each one unlocks.
Reading a label when you are coeliac
Our gluten free filter checks ingredients. It cannot check the factory they came from.
Reviewed by Dr Anita Raval, Registered Dietitian
Carbs and blood glucose: what actually matters when you are cooking
Total carbohydrate per serving is the number worth watching. Everything else is a refinement.
Reviewed by Dr Anita Raval, Registered Dietitian
One email a week. Five recipes you can actually cook.
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