DR DAVID UNWIN and chef KATIE CALDESI show you how low-carb recipes can also be low-cost

Today, in the final part of our groundbreaking series, NHS GP Dr David Unwin explains how to make the low-carb plan budget-friendly — and how exercise can help you beat type 2 diabetes; while chef and food writer Katie Caldesi reveals her exclusive recipes for low-carb meals for under £1.

As we have shown you all this week, low-carb eating can be both filling and delicious — you won’t feel you’re missing out, with its emphasis on vegetables, avocados, summer berries, almonds, good quality dairy (butter, yoghurt, cream), fish, meat and olive oil.

Some people say that it’s expensive — but as chef Katie Caldesi’s recipes today show, you can eat appetising low-carb food for as little as £1 per person.

Indeed, when I put this complaint to my own patients, they disagreed, pointing out that there is a ‘hidden’ cost to snacks and fizzy drinks that we don’t tend to factor in to our budgets.

They said it is so easy to forget to include their costs because, often, these items are bought on impulse, for example at the newsagents (and in a similar way, I suspect we often discount the calories they contain!).

Many of us can identify with spending perhaps £1.50 a day on a couple of cans of fizzy drink and the snacks to go with them — for a family of four that would be £24 over a week.

That’s enough to buy four litres of milk (£2.50); 30 eggs (£5); a kilo of chicken thighs (£2.50); two kilos of frozen beans (£2); a kilo of frozen summer berries (£3); and 200g of Greek yoghurt (£1.50).

So that ‘invisible’ £24 would buy the ingredients for quite a few healthy meals!

Another point my patients made is about preparing simple meals from scratch. In my pizza-eating days I would have easily eaten that cheesy ham and bacon pizza all by myself, as would my wife Jen and my two teenage boys, at a total cost of £12.

Yet for the same cost, we would now have roasted pork leg with cauliflower cheese and green beans, followed by frozen berries and cream.

Many patients said they had previously felt they were too busy to prepare nutritious meals from scratch. As a direct result, we started adding simple cookery sessions to our regular low-carb meetings at my GP practice in Southport, Merseyside.

A recent example of a quick recipe is simply whisking a few frozen berries into double cream and topping it off with grated dark chocolate. All done in less than two minutes!

A cheese omelette is a similarly quick thing, perhaps with microwaved broccoli in a teaspoon of butter.

Another idea is to ‘mix and match’ between the protein, veg and sauce of your choice — for example, chicken thighs perhaps baked with bacon for 20 to 30 minutes in the oven, served with frozen beans as well as a few fried mushrooms.

Top the veg with a sauce made of cheddar grated into cream that is nearly boiling with a little mustard, salt and pepper. Even I can do something like this!

Other sauces could be full-fat mayo, pesto or just butter. All speedy recipes — and based on very affordable ingredients! 

See Monday’s pullout in the Mail for more examples of ‘fast’ recipes you can prepare in 30 minutes or less.

Note: If you are taking medication or are worried about your health, consult your GP before embarking on a change in diet. 

Lentil & minced beer burgers

Frozen mince is not only cheaper than fresh mince it often contains a higher fat percentage, which keeps the meat juicy in a burger and fills you up.

Serves 4

Per serving, with celeriac chips: 

Carbs, 15g

Protein, 34g

Fat, 28g

Fibre, 7.8g

Calories, 465

• Oil for greasingl 25g oats (17p)
• 150g cooked green lentils (13p)
• 400g frozen beef mince (£1.60)
• 1 medium egg (13p)
• 2 cloves garlic, grated (4p)
• 2 tbsp tomato puree (12p)
• ½ tsp dried oregano (5p)
• 100g cheddar, grated (54p)
• 800g celeriac, cut into chips (£1)
• Salt and ground black pepper

Total cost: £3.78 [95p per serving]

Heat the oven to 220c/200c fan/gas 7. Lightly grease a baking tray with oil. Use a sharp cook’s knife to finely chop the oats on a board.

Mix with the lentils, beef, egg, garlic and seasoning in a bowl with your hands until well combined. 

Form the mixture into four patties measuring approximately 10cm wide and 2cm deep. 

Place them on the prepared tray and put in the oven to cook for 10 minutes, then remove. 

Mix the tomato puree, oregano and some salt with 2 tablespoons of water. Use a dinner knife to spread it on top of the burgers. 

Evenly distribute the cheese between them and put back into the oven for 5 minutes, or until the cheese has melted.

Take out of the oven and serve with celeriac chips — see recipe below.

How I keep diet budget friendly

My thrifty mum was an excellent cook and made the most of every scrap of food in the house — and I’ve inherited that; I cannot bear food waste.

At home, I freeze everything I can. For instance, I always freeze vegetable peelings (such as carrots, celeriac and celery) so I can add them to leftover chicken for a homemade stock.

And I batch-cook because it’s economical and means there is always something delicious, low-carb and inexpensive in the freezer to eat if we’re short of time.

I’ve currently got leftover chicken and olive stew in my freezer, as well as a couple of curries — they’re my healthy ready meals.

I also slice my low-carb bread before putting it into the freezer — this way I can take out a slice at a time without the whole loaf defrosting and going off.

Preparing wholesome low-carb food doesn’t have to be expensive. It’s amazing what good- quality food you can make with a bit of thought and planning.

These are the kinds of things I am going to focus on next week when I will be running a free cookery course with Slough Food Bank in Berkshire — the aim is to help people discover easy ways to eat satisfying, wholesome meals on a budget.

I enjoyed putting together the high-taste, low-cost, low-carb meals for today’s pullout — I hope they will inspire you to put your apron on and take charge of your health, starting in your kitchen.

Kate Caldesi 

Bacon, egg & celeriac chips

By using cooking bacon, available at most supermarkets, you can save on the cost of the gammon usually used for this dish. Cooking bacon means offcuts and is perfectly good to eat and usually contains plenty of fat, which helps the flavour of the dish and keeps you satiated.

Serves 2

Per serving: Carbs, 3g

Protein, 30g

Fat, 31g

Fibre, 6.6g

Calories, 420

• 400g celeriac, cut into chips (56p)
• 2 tbsp butter, ghee or dripping (20p)
• 100g cooking bacon (15p)
• 4 medium eggs (52p)
• Salt and ground black pepper

Total cost: £1.43 [72p per serving]

Preheat the oven to 200c/180c fan/gas 6. Melt the fat on a baking tray in the oven. 

Then take it out and toss the celeriac chips in the fat, and season with a little salt and plenty of black pepper. 

Put back into the oven. After 15 minutes, remove the tray and move the chips around to make sure they are coated in the fat.

Drape the bacon rashers over the chips and return to the oven for 15 minutes more, or until the chips are lightly browned.

Remove the tray again and clear four spaces between the chips and break the eggs onto the tray. 

Season with more salt and pepper and put back into the oven for 3 minutes, or until cooked to your liking. Serve straight away on warm plates.

Fishcakes & spicy tomato dipping sauce

People are often put off by tinned food but pilchards in tomato sauce are delicious and an inexpensive source of protein, not to mention vitamins and omega-3 fatty acids (good for brain and heart health). 

These fishcakes can be served as a main course with salad or made half the size for nibbles.

Serves 4

Per serving: 

Carbs, 17g

Protein, 23g

Fat, 18g

Fibre, 6g

Calories, 329

For the fishcakes

• 400g tin of pilchards in tomato sauce (£1.20)
• 200g cauliflower, grated (30p)
• 240g cooked, drained chickpeas (40p)
• 2 eggs (26p)
• 1 tbsp curry powder (8p)
• Salt and ground black pepper

For the dipping sauce

• 1 tsp chilli flakes, to taste (10p)
• 1 garlic clove, grated (2p)
• 1 tsp fresh ginger, finely grated (5p)

For the salad

• 1 lettuce (65p)
• 2 tbsp extra virgin olive oil (16p)
• 1 lemon (40p)

Total cost: £3.62 [90.5p per serving]

Preheat the oven to 200c/180c fan/gas 6. Drain the pilchards through a sieve over a saucepan to separate them from the tomato sauce. Set the pan aside.

Put the fish with the remaining fishcake ingredients in a bowl and mash them together with a fork. 

Divide the mixture into 12 balls and shape into patties. Put them on to a greased baking tray and bake for 20 minutes, or until lightly browned.

To make the sauce, add the chilli, garlic and ginger to the pan with the tomato sauce and heat through over a low heat for 5 minutes.

Taste and adjust seasoning. Pour into a serving bowl.

Serve the fishcakes warm or at room temperature. Dress the lettuce with the oil, seasoning and the juice of half the lemon. 

Cut the remaining half lemon into wedges and serve with the fishcakes and salad.

Naked quiche with leek & mushrooms

This quiche is deceptively filling and makes an excellent light lunch or evening meal. 

It keeps well in the fridge for three days and can easily be reheated or taken to work. Use as much of the soft green part of the leeks as possible.

Serves 6

Per serving: 

Carbs, 4.3g

Protein, 13g

Fat, 26g

Fibre, 2.9g

Calories, 307

• 50g butter (24p)
• 250g chestnut mushrooms, sliced (80p)
• 2 cloves garlic, finely chopped (4p)
• 3 sprigs thyme (15p)
• 500g leeks, roughly chopped (£1)
• 5 medium eggs (65p)
• 125ml double cream (58p)
• 75g Parmesan (£1.20)
• Salt and ground black pepper

Total cost: £4.66 [78p per serving]

Heat the butter in a large frying pan and fry the mushrooms, garlic, herbs and seasoning over a medium heat for 5 minutes, or until lightly browned and any water has evaporated. Use a slotted spoon to transfer them to a large plate to cool down.

Add the leeks to the pan with seasoning and a splash of water and fry, covered, over a medium heat until they start to soften. 

Add another knob of butter if they stick. Tip these on to another plate to cool down.

Heat the oven to 200c/180c fan/gas 6. Cut a piece of baking parchment into a circle slightly bigger than the 24cm quiche tin you are using. 

Run the paper under a tap and scrunch it into a tight ball. Open it out and shake off most of the water. Push it into the tin to line it. Set aside.

Break the eggs into a large mixing bowl and add the cream, cheese, a little more seasoning and whisk together until combined. 

When the leeks are at room temperature, add to the bowl and stir together. Pour this mixture into the prepared tin. 

Scatter the mushrooms over the top and bake the quiche in the oven for 25 minutes, or until firm to the touch and golden brown.

Serve with a slice of low-carb bread (see Thursday’s pullout for the recipe), dressed salad or buttered green vegetables.

Risotto with leeks and peas

Spring peas are celebrated in this glorious creamy Venetian risotto. 

Our twist is to use a cauliflower and its leaves instead of rice. This is a light meal but to make it more substantial, you can add fried eggs, gammon steaks or sausages.

Serves 6

Per serving: 

Carbs, 12g

Protein, 13g

Fat, 29g

Fibre, 3.8g

Calories, 361

• 1 leek, trimmed and chopped (30p)
• 100g streaky smoked bacon, finely chopped (76p)
• 100g salted butter (48p)
• 1 cauliflower with leaves (£1)
• 100g frozen peas (27p)
• 300ml chicken stock or hot water (10p)
• 75g Parmesan, finely grated (£1.20)
• 75ml double cream (35p)
• Salt and ground black pepper

Total cost: £4.46 [74p per serving]

Fry the leek and bacon in half the butter in a large pan over a low-to-medium heat for about 10 minutes. 

Meanwhile, cut the cauliflower into florets and roughly chop the leaves, then blitz in a food processor, until they resemble small grains of rice. 

Add these and the peas to the pan with the leeks and seasoning.

Pour in enough stock to obtain a soup-like consistency and bring to the boil. Continue to cook until the cauliflower is tender. 

Add the cheese, cream and the remaining butter, and stir through.

Tuscan chicken, bean & basil casserole

People from the Tuscan region of Italy are known as the ‘bean-eaters’, owing to their culinary history. 

Beans are an excellent source of protein and here we have used them to add a filling and nutritious twist to a casserole. 

Frozen chicken is often cheaper and cooking the beans from dried saves money too.

Serves 4

Per serving: 

Carbs, 11g

Protein, 49g

Fat, 51g

Fibre, 2.5g

Calories, 702 

• 1kg chicken thighs (£2)
• 2 garlic cloves, roughly chopped (4p)
• 400g tin of cherry tomatoes (£1)
• 400g tin of butter beans, drained (36p)
• 1 tsp dried oregano (5p)
• 50ml double cream (23p)
• Few basil leaves (20p)
• Salt and ground black pepper

Total cost: £3.88 [97p per serving]

Fry the chicken thighs skin-down over a high heat for 10 minutes, or until the skin is crisp and golden brown. 

They can be cooked without oil as the skin will release its fat. Season. Turn the chicken and cook the other side for 5 minutes; season again. 

Using tongs, remove the chicken from the pan and set aside.

Reduce the heat and add the garlic. Fry for a minute in the remaining fat. Add the tomatoes and beans. 

Fill the empty tomato can with water, swirl around and pour into the pan. Add the oregano and bring to the boil. 

Add the chicken back in, skin-side up. Push down so only the skin is peeking above the bubbling surface. 

Reduce the heat further and let the casserole cook for 50 minutes, or until the chicken is cooked through and falls off the bones. 

Stir in the cream and serve in warm bowls with basil. Enjoy the casserole on its own, stir in spinach leaves or serve with celeriac mash.

Lollipop chicken with spicy slaw

These are so moreish and simple to make. Don’t be put off by a little simple butchery — it transforms inexpensive chicken legs into a culinary delight.

Serves 4

Per serving: 

Carbs, 7.6g

Protein, 52g

Fat, 61g

Fibre, 4g

Calories, 792

• 1.1kg chicken drumsticks (£2.50)
• 100g salted butter (48p)
• 2 cloves garlic, crushed (4p)
• Salt and ground black pepper

For the spicy slaw

• 300g white cabbage, finely sliced (30p)
• 100g mayonnaise (31p)
• 1 chilli, finely chopped or chilli powder, to taste (8p)
• 1 medium carrot, grated (12p)
• 1 small onion, finely chopped (13p)

Total cost: £3.96 [99p per serving]

Use a sharp knife to cut each drumstick through the skin and tendons until you reach the bone about 4cm below the thin end with the bone. 

Grip the meat and skin and pull it down to the fatter end, leaving the bone exposed. 

Either leave them like this or neaten by levering off the remaining skin and cartilage with a knife. 

Stand the legs upright on a baking tray. If they don’t stand up, trim the bone a little at the base so that they balance. 

But if they wobble and fall don’t worry — they will still cook through. Heat the oven to 200c/180c fan/gas 6.

Melt the butter in the microwave with the crushed garlic. Add a few twists of black pepper. 

Pour half of this into a small bowl for dipping later and set aside. With the other half, use a brush to coat the chicken legs in the butter. 

Scatter over a little salt and plenty of black pepper.

Put the baking tray into the oven and cook the chicken until golden brown and thoroughly cooked through.

Meanwhile, make the slaw by combining the ingredients. Season to taste. Transfer it to a serving bowl.

When the chicken is done, place the drumsticks on a platter and serve with the garlic butter and slaw on the side.

Workouts that can turbo-charge a low-carb lifestyle

By Dr David Unwin for the Daily Mail 

Throughout our low-carb series for the Mail, we have talked about improving diet as a route to better health, particularly for type 2 diabetes, but what about the role of exercise?

Most of my patients think of exercise as a way of losing weight when, in fact, some studies show exercise alone isn’t always the best way to get rid of those extra pounds. To be really effective there needs to be some change in your diet.

This is partly because it takes so long to exercise those pounds off. Depending on your weight, you would need to jog continuously for five hours to lose just one pound in body weight and not eat any more than usual.

The good news is that taking regular exercise is really helpful in improving your health in nearly every other way I can think of.

Let’s start with type 2 diabetes. For many people the basic problem is that their insulin — the hormone that controls blood glucose — doesn’t work as well as it did.

Amazingly, exercising regularly can restore the effectiveness of your insulin and so improve type 2. In part, this is due to your muscles getting better at burning sugar.

Interestingly, many of my patients notice their type 2 improves in the spring when they get out more, gardening, cycling or walking. 

Patients at my surgery organise a weekly park walking group to cash in on this.

Aside from type 2, most doctors agree that even brisk walking helps improve blood pressure and can even make medication unnecessary in some cases.

But it goes far beyond that: older people who exercise and so maintain their muscles better may live longer.

Indeed, a study published in the American Journal of Medicine in 2014, involving men aged over 55 and women over 65, found that those who had less muscle mass were more likely to die prematurely. 

Apart from the obvious physical benefits, exercise can help us psychologically, too. How many of you have noticed feeling brighter or calmer after exercise?

We now know that going for a run or a gym session releases natural ‘happy hormones’ called endorphins.

Years ago, after a stressful day at the practice, I learnt to go to the gym before going home because my wife, Jen, commented how much better I was to live with.

Many studies have shown significant improvements in mental health for those who work out or keep fit, too.

So what sort of exercise should you try? Start with a form of exercise that is realistic and that suits you. It needs to be done at least a few times a week.

Personally, I like to mix different types of exercise. I run outside about three times a week and do a yoga session and then weights in the gym once a week to try to maintain muscle mass.

My average patient with type 2 diabetes is 63 and weighs 16 st –— going to the gym in Lycra is not always an appealing option for them.

But how about brisk walking as a start, or even climbing your stairs more often? My mother is 83 — in the winter she makes sure to climb her stairs regularly to maintain her strength.

However, being older doesn’t mean not going to the gym: last week the Mail’s Good Health section featured the story of one of my low-carb patients, Brian Clark, who at 81 felt able to join a gym after many years of not taking any formal exercise, and now regularly does weights!

I benefited from the plan, now you can too!

Kirsty Boughton, 40, runs a beauty business and lives in Buckinghamshire with husband Edward, 46, who runs a graphic design agency, and their three daughters aged six, four and two.

During my last pregnancy I put on 2 st 6 lb and was diagnosed with gestational diabetes. 

It meant I had to be induced three weeks early. I was assured this was probably not due to what I was eating but I was devastated and blamed myself.

Thankfully, my daughter was born a healthy 6 lb 8 oz and the gestational diabetes went — but I was advised to be careful with my diet because having this kind of diabetes increases your risk of getting type 2 diabetes in the future.

I was initially careful about what I was eating but within months I was back to grabbing sugary snacks on the go. 

By April last year, I was 13 st 7 lb — I’m 5 ft 9 in (meaning I had a BMI classed as overweight) and I was a size 16. 

I had to make a change for my health but, more importantly, I wanted to be a healthy role model for my girls.

I’d tried other diets in the past, but I always put weight back on.

I needed a lifestyle change. I looked back to how I used to eat in my 20s when I lived in Portugal — with lots of meat, fish and veg and hardly any bread or potatoes. I was a trim size 8 without any effort and always had lots of energy.

I did a course with chef Katie Caldesi to learn how to cook good food while reducing my carb intake. It was a revelation. 

Simple switches, such as using cauliflower rice or having chicken and salad for lunch instead of a sandwich, were simple and easy to implement.

The weight came off almost immediately, while my energy levels soared. I’ve started swimming and running and I’m back into a size 14.

I have a way to go — my ‘happy weight’ is just under 11st, which gets me into size 10/12 clothes — but for now, I’m happier and healthier. 

Low carb works for me and has become the norm for my whole family.

The Reverse Your Diabetes Cookbook by Katie and Giancarlo Caldesi with Jenny Phillips is published by Kyle Books on March 19 at £20. © Katie and Giancarlo Caldesi 2020. 

To order a copy for £16 (offer valid until March 21, 2020; P&P free), visit mailshop.co.uk or call 01603 648155.