More than 6 million people in Germany have diabetes - and the trend is rising. In addition to genetic predisposition, high-fat and sugary foods coupled with a lack of exercise and sleep are the main causes of the pancreas going on strike. Once the diagnosis of "diabetes 2" has been made, a change in diet is inevitable, but these top 3 recipes show that this is no drama ...

Oriental oat and quark pancakes

In this recipe, vegans can replace the egg with 1-2 tbsp chickpea flour. You can use silken tofu instead of quark and yogurt.

Ingredients for 4 portions

• 2 carrots
• 1 shallot
• 2 tbsp rapeseed oil
• 1/4 tsp each cardamom, coriander and cumin seeds, fresh
• 250 g low-fat quark
• 1 organic egg (size M)
• 2 tbsp sesame seeds
• 100 g of rolled oats
• 40 g oat bran (semolina)
• 3 tbsp chopped herbs (e.g. parsley, dill, mint, coriander)
• sea salt
• pepper

Preparation (30 min.)

1. Peel the carrots and shallot, grate coarsely or cut into strips. Heat 1 tsp rapeseed oil in a pan, sauté both, add the spices and sauté briefly. Leave to cool.
2. Mix the quark and egg well. Mix in the sesame seeds, oat flakes, oat bran, carrot and shallot mix and chopped herbs and season with salt and pepper. Heat the remaining rapeseed oil in a pan and place 1 tbsp of batter in the pan, spacing them apart. Fry the patties on one side until golden brown, turn and fry the other side. Remove from the pan and drain on kitchen paper.
3. Serve with lamb's lettuce, refined with apricot and bell pepper strips and sprinkled with walnuts.

Nutritional values per portion:
Energy: 410 kcal // Protein: 21 g // Carbohydrates: 35 g // Fat: 20 g

Cauliflower pizza oriental style

Ingredients for 2 portions:

• 280 g cauliflower
• 1 mozzarella - 1 egg
• 1 tsp oregano
• 1 tbsp olive oil - 3 cloves of garlic
• 2 zucchinis
• 20 g walnuts
• 3 tbsp sesame paste (tahini) - 1 lemon - Pepper
• 1 tsp paprika powder
• 1 tsp salt
• yoghurt
• basil

Preparation

1. Finely grate the cauliflower, cook, then leave to cool for 10 mins.
2. Mix the mozzarella (grated), egg, oregano and 1 tsp chopped garlic to make the dough, cut in half. Roll out the halves into a circle. Place on baking paper, brush with olive oil, bake for approx. 17 mins.
3. Cut the zucchinis in half lengthways, finely chop 2 cloves of garlic. Bake the zucchinis for 45 mins. and the garlic for 25 mins.
4. Roast the nuts. Mix the vegetables, nuts, spices and tahini.
5. Spread the vegetables on the pizza bases, gratinate in the oven for approx. 20 mins. Serve garnished with basil, yogurt and walnuts.
6. Preparation: 30 minutes, plus a total of 1 hour baking time

Nutritional values per portion:
525 kcal //protein 22.8 g // carbohydrates: 16.2 g // fat: 38.6 g

Stuffed avocado

Ingredients for 2 portions:

• 1 avocado
• salt
• pepper
• 2 tbsp pine nuts or chopped walnuts
• 1 small onion
• 1 garlic clove
• 1 tomato
• 2 sprigs dill or
• basil
• 2 tbsp dark balsamic vinegar
• sliced parmesan

Preparation 15 minutes

1. Cut the avocado open lengthwise and carefully remove the stone. Season both halves with salt and pepper.
2. Lightly toast the pine nuts in a pan without oil, stirring. Remove and leave to cool.
3. Peel and finely chop the onions and garlic. Wash the tomato, remove the stalk, dice and mix with the onions and garlic. Spoon the mixture into the hollows of the avocado halves.
4. Sprinkle with herbs and drizzle with vinegar. Garnish with pine nuts and grated Parmesan cheese.

Nutritional values per portion:
260 kcal //protein 6 g // carbohydrates: 10 g // fat: 20 g

And now: Bon appétit!