This is a dish from the Eastern seaboard of America, where the pork and beans are traditionally simmered slowly in an earthenware casserole. It is the kind of dish that you can prepare ahead and leave to bubble away while you tend to other things. Baked jacket potatoes and crusty bread are perfect for soaking up the delicious sauce.
Most recipes for baked beans, especially those that come in tins, are extremely high in sugar content. With approx nine teaspoons per tin, this is way too much sugar for those unfortunate sufferers of diabetes type 2 and awkward for type 1 with judging their insulin levels. As a result most diabetics shy away or sometimes go for a reduced sugar and salt version. I hope my recipe, diabetic spicy baked beans with sausage and smoked bacon, will help. I think it absolutely rocks, not just in taste but also style. Served with a small bread roll or slice of toast. Mmmm!
A bowl of steaming gumbo – a thick and spicy cross between a soup and a stew, full of peppers, tomatoes, okra, herbs and prawns – brings you all the good tastes of the Louisiana bayou. Serve with steamed rice or crusty bread so you can enjoy all the sauce.
Mixed with rice and plenty of vegetables, a small amount of succulent salmon and prawns goes a long way, making a good balance of protein and carbohydrate in this temptingly spicy, Louisiana-style dish. As an added bonus for the busy cook, it is cooked in just one pan and makes a complete meal on its own.
Sausages have seen a revival and are becoming something of a gourmet choice. Enjoy them braised with onions, sweet peppers and lentils.
In Spain, the home of this spicy dish, chickpeas are very popular and are often stewed with a small amount of meat and a vegetable or two to make hearty one-pot feasts. Serve this with chunks of rustic sourdough bread on the side, so that you can dip it in to enjoy every drop of the delicious gravy.
Chunks of tender beef are braised in a rich onion gravy with potatoes. Serve with steamed carrots, cabbage or other vegetables.
Good food does not have to be complicated or time-consuming. This simple, homely casserole is made without a lengthy shopping list of exotic fresh ingredients or hours of precise slicing and chopping. Raid the storecupboard and use everyday vegetables from the refrigerator for a warming and heart-healthy meal.
Tender cooked chickpeas are simmered lightly with tomatoes, lemon juice and onions in a spicy blend of toasted cumin seeds and chilli powder. Served warm, this is eaten often during Ramadan at Iftar.
Prawns are a source of selenium, which helps to protect the cardiovascular system.