I don’t pretend to be a nutritionist or dietician. I know what works for me. When you have to battle between obesity and diabetes then the advice is often ‘lose weight’. A fat reduced diet may have an affect on glucose levels, for example, a high fibre low fat fruit diet. Conversely having to eat at certain times whether or not your actually hungry doesn’t support a calorie reduced diet.

The other day a friend of mine shared on social media a photograph of his crafted salad. It was an outstanding arrangement of healthy foods and almost a work of art. It was finished with a generous covering of salad cream.

There is the issue with modern cuisine. All the bad stuff tastes so good!

So to offset the bad here are few healthy options to start putting flavour back into the diet. Firstly try a better lettuce; rocket, spinach watercress. Baby plug or cherry tomatoes. Add some fruit, apple, satsumas, and experiment with the dressing…

Asian Salad Dressing

125ml vegetable stock (cooled)

60ml rice wine vinegar

2 tablespoons soy sauce (reduced salt)

1 teaspoon sesame oil

1 teaspoon sugar (brown, half n half or sweetener)

1 teaspoon minced garlic or purée

1/2 teaspoon ground ginger

1/4 teaspoon chili paste

2 tablespoons lime juice – lemon will do

Added at the end of blitzing and blitzed for 10-15 seconds,  60g chopped fresh coriander

Creamy Balsamic Dressing

1/4 cup balsamic vinegar

1 tablespoon light soy sauce

1 1/2 tablespoon Dijon mustard

1 1/2 tablespoon honey

3 tablespoons nonfat Greek yogurt (may substitute regular nonfat yogurt but finished product will be a thinner consistency)

1/2 tablespoon extra-virgin olive oil.

Whisk all ingredients together in a small bowl or sports blender until smooth. Store in refrigerator.

Vinaigrette

1 teaspoon olive oil

1 small clove garlic

1 teaspoon wholegrain mustard

1 tablespoon wine (any colour)

1 tablespoon balsamic vinegar

¼ teaspoon sea salt

freshly milled black pepper

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