Eating well to prevent diabetes

Posted by Shaleen Meelu on Thursday, 26 April 2012 in Recipes

Eating well to prevent diabetes

(scroll down for spicy mixed beans recipe)

A meeting called the 'Diabetes Leadership Forum' is taking place as I post this blog. This is led by the Danish Ministry of Health, hosted by OECD and the Danish diabetes association and supported by Novo Nordisk - a pharmaceutical company specialising in diabetes monitoring and treatment.

The group highlight diabetes prevention programmes on their webiste including the UK's Healthy Start programme which involves providing vouchers for milk, fruit and vegetables to low-income pregnant women. The website explains how it is possible for parents to access vouchers.

We've also noticed that the Bull Ring market welcomes schools to raise awareness of affordable healthy food in the area. Taking young children on a tour of fresh markets is a fantastic experience. Producers enjoy talking about their expertise and also offer food tasters. 

The picture above was taken to highlight the kind of food health professionals encourage people with diabetes type II to consume. This is also the kind of food the general public should consume for chronic disease prevention and weight management. That is, mainly fresh produce, a glorious range of colours, whole grain cereal, lower-fat dairy, oily fish and beans and pulses. In Denmark and some other European countries, governments have taxed junk food to restrict consumption. We think it is important promote access to healthier foods but also teach people how to prepare cheap, tasty, healthy, quick and easy recipes.Yesterday the Times Newspaper highlighted the benefits of pulses and here we present one of our favourite dishes and one that works well at our healthy eating sessions. 

Spicy Mixed Beans


1 can of sweetcorn

1 can of black eyed beans

1 can of kidney beans

1 can of butter beans

1 bottle of pasata or tinned tomatoes

1 teaspoon of garam masala or curry paste

Chopped bunch of spring onions for garnish

Chopped corriander

Chopped chilies (as much as you like!)


1) Simply drain the cans and combine in a pan 

2) Add the tomatoes or pasata and spices

3) Stir over a medium heat for 15 - 20 minutes 

4) Garnish with chopped items including coriander, chilies and spring onions

Top-tip! When buying canned products remember to drain and rinse the product. This will remove extra salt. This dish doesn't require extra salt and has worked well in community healthy eating sessions. Yetserday we served with yoghurt rice and chicken tikka and the group loved it! 

Other recipes we have blogged about include caponata and warm lentil and butternut squash salad. Both are also as nutritious and tasty! 


We deliver healthy eating workshops togroups with diabetes incorporating cookery demonstrations and healthy food tasters. To find out more, contact me on This email address is being protected from spambots. You need JavaScript enabled to view it. or 07990660055.









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Hi, my name is Shaleen Meelu and I am the founder of Healthy Futures. I’m also a registered nutritionist and I have helped over 3,000 people embark upon healthy living programmes.


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