Vegetarian Eggs Benedict: The Everything You Need To Know About Diabetes Cookbook

This hearty vegetarian dish will provide you with ample protein and carbohydrates to help you make it through the morning. If you’re not sensitive to dairy, you can also add mozzarella cheese as a topping.


  • 2 tablespoons extra virgin olive oil
  • 1 zucchini (courgette), diced
  • 1 tomato, diced
  • 1 cup (160 g) frozen chopped spinach
  • ¼ cup (25 g) pitted black olives, sliced
  • ½ teaspoon
  • dried rosemary
  • 4 eggs
  • 2 gluten-free English muffins, split in half
  • Salt and freshly ground black pepper

Serves 2

  1. Heat the oil in a sauté pan over medium heat. Add the zucchini (courgette), tomato, spinach, olives, and rosemary, lightly season with salt and pepper, and sauté for about 5 minutes until the zucchini and tomato are softened and the spinach is heated through.
  1. Meanwhile, poach the eggs. Fill a skillet (frying pan) with water and bring the water to a low boil. Break the eggs directly into the simmering water and cook for about 4 minutes until the yolk is as you desire.
  1. While the eggs are poaching, toast the muffins in a toaster.
  1. To assemble, place two muffin halves on each plate and top each muffin half with some sautéed vegetables and a poached egg.

Per serving: 489 kcals, 27.7 g fat (1.2 g saturates), 30.3 g carbohydrate (6.9 g sugars), 25.1 g protein, 7.4 g fiber, 2.2 g salt

Recipe from The Everything You Need To Know About Diabetes Cookbook by Dr. Karin M Hehenberger, MD, PhD (CICO Books, $19.95) Photography © CICO Books

Last minute Christmas recipes: Essential sauces and gluten free Yorkshire pudding


You’ve got the turkey, you made and iced the cake and you’ve wrapped the presents. But have you got enough breadsauce, or forgotten how to make Yorkshire pudding? Our last minute festive recipes will provide the perfect finishing touches to your Christmas dining table – bon appetit.


Bread sauce

The classic sauce is always delicious at Christmas and its rich flavour is a perfect turkey accompaniment. This recipe from Dominic Chapman makes a wonderful side that is fantastic for the winter holidays, as well as for Burns Night. You can make the bread sauce ahead of time, and it can be stored in the freezer a couple of weeks ahead.

250ml of milk
½ onion, studded with one clove
1 bay leaf
​100g white bread, crusts removed
Nutmeg, freshly grated to taste
1 tbsp of double cream

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Put the milk and clove-studded onion into a pan with the bay leaf, bring gently up to a simmer and then strain over the breadcrumbs. Stir until the bread softens then add cream, nutmeg and seasoning. Cool, then chill (or freeze in a lidded container until needed. Defrost overnight in the fridge). Serve warm with turkey.​

This recipe first appeared on the Great British Chefs


Hollandaise sauce

Hollandaise is an indulgent, buttery sauce that is an essential component of eggs Benedict, but equally heavenly with asparagus, salmon or new potatoes. The sauce is an emulsion of egg yolks and liquid butter flavoured with lemon juice, salt and a little cayenne pepper and is notoriously difficult to get right. The trick is to heat the eggs enough so they thicken but no so much that they curdle. Our easy recipe will help you achieve perfect results every time.

150ml white wine vinegar
1 banana shallot, finely sliced
1 sprig thyme
1 tsp black peppercorns

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