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British Lion Eggs

Forget the Low Carbs Diet Wars, Try Eggs if You’re Diabetic

As the ‘Diet Wars’ between low and high carb diet advocates continue, it’s a confusing time for people with diabetes. Nutrition expert Dr Carrie Ruxton cuts through the confusion to highlight a key ingredient in diabetes care – the humble egg.

Dr Carrie says, “Clinical trials on people with type 2 diabetes have revealed surprising results for eggs – our original high protein, low carb food. One study gave 65 people with type 2 diabetes 14 eggs a week versus 100g a day of animal protein. After 12 weeks, blood pressure and Apo-B (a harmful type of blood protein) were significantly lower in the eggs group, while levels of blood glucose control were similar. The high protein/egg-group in this study also lost a significant amount of weight; eggs may well have contributed to this weight loss, which may also have negated/counter-effected any adverse impact of the dietary cholesterol.”

Another study, this time over 3 months in 140 people with type 2 diabetes, found that a high egg diet helped to control hunger and boost satiety (fullness) compared with a low egg diet.

“The effects may be due to the types of protein found in eggs, as well as their minimal impact on blood sugar and insulin levels,’ says Dr Ruxton. “From a practical perspective, eggs are a convenient and cost-effective addition to the diet as they fit with a healthy cooked breakfast or a lunch on the go.”

Arguments have raged about the best diet for diabetes thanks to the publication of books promoting a low carbs approach topped up with coconut oil, resulting in mud-slinging on Twitter between low carb promoters and high carb advocates such as the British Dietetic Association.

Dr Ruxton adds, “The benefits of eggs in diabetes diets have been ignored for too long, in part because of misplaced fears about their cholesterol content. Now we know that foods which contain cholesterol are not the problem for most individuals – rather it is high calorie diets rich in certain saturated fats, combined with inactivity and genetics. Type 2 diabetes is a condition of insulin resistance, which may reduce the absorption of dietary cholesterol from eggs and indeed, studies such as Diabegg have seen no adverse effect of eggs in raising blood cholesterol.

“As a naturally low fat, low carb food which is also rich in protein, eggs are a great choice when you need to control your blood sugar levels, as part of a healthy balanced diet.”

So, while the Diet Wars rage, people with type 2 diabetes can take heart that one food – eggs – is definitely on the menu.

For more information on eggs, check out the science on

The Lean Machines offer some easy to make recipes with eggs for you to try at home.

The Lean Machines’ New Take on Dippy Eggs


  • 2 British Lion eggs


  • Crisp breads spread with herby cream cheese  
  • 1 slice of wholewheat toast buttered and sprinkled with mixed seeds
  • Steamed Tenderstem broccoli (steam for around 7 minutes)
  • Steamed asparagus with and without Parma ham
    (steam asparagus for around 7 minutes and wrap in Parma ham, if liked)
  • Shallow fried, breaded avocado


1. Place the eggs into a small saucepan of simmering water. Simmer for 5 minutes, then remove and place into an egg cup. Tap the top of the shells with a teaspoon and remove the top.

2. Prepare your soldier of choice and dip in!

For the breaded avocado

  • 1 large avocado
  • 2 tbsp. plain flour
  • 1 medium British Lion egg, beaten
  • 75g breadcrumbs

1. Peel and de-stone the avocado, then slice into 1cm thick, long slices. Dust in the flour, dip into the beaten egg and finally toss in the breadcrumbs, so that each piece is fully coated.

2. Heat 1 tbsp. olive oil in a large, non-stick frying pan and add the breaded avocado. Fry on a medium-high heat for around 2-3 minutes per side, until golden and crisp. Sprinkle with a little sea salt before serving.

Serves 2

Prep time: 5 minutes

Cook time: 5-10 minutes, depending on soldiers

The Lean Machines’ Lean Scotch Eggs


  • 8 British Lion eggs
  • 350g lean turkey breast mince
  • 1 heaped tsp English mustard powder
  • 3 heaped tsp flat-leaf parsley, finely chopped
  • 3 tbsp. plain flour
  • 90g dried white breadcrumbs

Curried mayo

  • 50g mayonnaise (can also use reduced fat mayo)
  • ¼ – ½ tsp medium curry powder


1. Put 6 eggs into a medium saucepan, add just enough cold water to cover them by 1cm and bring to the boil over a high heat. Reduce the heat and simmer for 3-4 minutes, then rinse under cold water, until cool. Once cooled, carefully peel them – take your time doing this, the eggs are still quite soft and you don’t want to break the eggs when peeling them.

2. Mix together the turkey mince, English mustard powder and 1 tbsp. chopped parsley in a mixing bowl and season with salt and pepper.

3. Place the flour in a shallow dish and dust each egg in the flour. Divide the turkey mince mixture into 6 equal portions (they’ll be around 60g each). Flatten each portion out into a large, thin round. Place the egg in the centre and wrap the meat mixture around the egg. Repeat with the remaining soft boiled eggs.

4. Place the remaining two unused eggs into a shallow bowl and beat well with a fork. Place the breadcrumbs on a plate with the remaining parsley, and some salt and pepper. Mix well.

5. Dust the meat coated eggs in flour, then dip into the egg mixture and finally roll in the breadcrumb mixture until fully coated in the crumbs.

6. Heat 2 tbsp. of olive oil in a large, non-stick frying pan. Add the scotch eggs, and cook on a medium heat, for around 15 minutes, turning often, until golden and crisp and the turkey mince is completely cooked through.

7. Mix the mayonnaise with the curry powder in a small bowl. Serve the warm scotch eggs with the curried mayo.

Makes: 6

Prep time: 20 minutes

Cook time: 20 minutes

Tip: Get ahead

Make the scotch eggs up until step 6 the day before you want to cook them. Place onto a plate, cover with cling film and cook the next day.

The Lean Machines’ On the Go Egg Muffins


  • Olive oil, for greasing
  • 6 British Lion eggs
  • 1 red pepper, chopped into 1cm dice
  • 100g frozen garden peas
  • 35g Cheddar, coarsely grated
  • Rocket to serve (optional)


1. Preheat the oven to 190°C/170Fan/Gas Mark 5. Grease 8 holes of a muffin tin with olive oil.

2. In a large bowl, whisk together the eggs, red pepper, peas and 35g of Cheddar. Season.

3. Divide the mixture between the 8 greased muffin holes and sprinkle with the remaining cheese and an extra grinding of black pepper.

4. Bake for 20-25 minutes, until golden and puffed. Enjoy the muffins warm or cold with rocket lettuce.

Makes: 8

Gluten Free

Prep time: 5 minutes

Cook time: 25 minutes

For more information visit the British Lion eggs website at  

Rosemary Shrager Recipe

Rich California Prune
and Fruit Loaf

This month we have a delicious and easy recipe from Rosemary Shrager, brand ambassador for California prunes, for her Rich California Prune and Fruit Loaf. It’s perfect for Easter, for a tasty teatime treat, or as a snack when the munchies strike.

Rosemary says the sugar is optional and can be left out if you wish because there’s enough sweetness provided by the juicy California prunes. You can also remove the butter if you wish. If you choose to remove any of the sugar or butter Rosemary advises adding a few extra California prunes instead to replace sugar and fat without losing any of the flavour or texture.

Rosemary adds, “I love making this recipe at home and it always gets devoured quickly. I hope you will agree, this is the best fruit loaf you will ever eat, made with sweet and juicy California prunes.”

Try this fabulous recipe with easy to follow step-by-step instructions below and watch the video so you can cook along with Rosemary and make a treat that all the family will enjoy.

Rich California Prune
and Fruit Loaf


  • 460g strong flour
  • 1/8 tsp salt
  • 60g butter
  • 60g sugar
  • 2 eggs
  • 1 egg-yolk
  • 100-200 ml water
  • 42g fresh yeast
  • 500g California prunes diced
  • 110g walnuts, chopped
  • 30g ginger stem, chopped
  • 700g sultanas steeped overnight in water
  • 1 dessertspoon glycerine (optional to increase shelf life & moisture)


1. Preheat the oven to 200°C.

2. Put the flour in a bowl, rub the butter in to resemble breadcrumbs. Add the fresh yeast, salt, sugar, eggs, egg-yolk and enough of the water to make to make a soft dough and mix then knead very well for approximately 15 minutes. Allow to sit covered with a cloth for 20 minutes.

3. Now add the sultanas and glycerine, California Prunes, chopped walnuts and stem ginger, mix well again and allow to rest for 40 minutes. Put the mixture into the tins and allow to rise for 2 hours approximately, and then put into a pre-heated oven and cook for 40 minutes.

Now Watch the Video

Click on arrow to watch

For more delicious Rosemary Shrager recipes visit the California Prunes website at

Get Baking for Bowel Cancer

Chefs Back Be a Star, Bake a Cake to Help Stop Bowel Cancer

Ainsley Harriott’s Chocolate Parfait Terrine With Fresh Raspberries

BBC One Masterchef’s Gregg Wallace, ITV This Morning’s Gino D’Acampo and ITV Loose Women’s Nadia Sawalha are amongst the celebrity chefs encouraging the nation to bake their favourite cake for Be a Star, Bake a Cake, to raise funds for Bowel Cancer UK and Beating Bowel Cancer.

April is Bowel Cancer Awareness Month and this year Bowel Cancer UK and Beating Bowel Cancer are hoping more people than ever will hold a bake sale and raise as much money as possible to fund the highest quality research and essential information and support services that will save lives from bowel cancer.

Ainsley Harriott, Deliciously Ella, Eric Lanlard, Gennaro Contaldo, Gino D’Acampo, Greg Wallace, Jo Pratt, Matt Tebbutt, Nadia Sawalha, Rachel Khoo and blogger Olivia Wollenberg have all whipped up their favourite recipes for the campaign.

French pâtissier Eric Lanlard says: “I’m thrilled to support the Be a Star, Bake a Cake campaign and help raise awareness to stop bowel cancer, the UK’s second biggest cancer killer. Let’s bake and save lives this April!”

Food writer and presenter Jo Pratt says: “Baking for Bowel Cancer Awareness Month is a fantastic opportunity to raise awareness and share delicious homemade treats with friends, family and colleagues. Everyone can get involved!”

Vicky Martin, Community Fundraising Manager at Bowel Cancer UK and Beating Bowel Cancer, says: “Whether you’re a whizz in the kitchen or if baking sends you into a tiz, our celebrity chef supporters have a recipe for you.

“Test your baking skills with Eric Lanlard’s white chocolate and raspberry marquise, Matt Tebbutt’s Monmouth pudding is a family recipe passed down from generations, or if you’re after a health boost Deliciously Ella’s raw dates and hazelnut brownies could be the recipe for you. Hold a cake stall, coffee morning or afternoon tea and invite your friends, family and colleagues to make a donation and sample the delicious treats.”

More than 44 people die from bowel cancer every day in the UK, it’s the nation’s second biggest cancer killer. However, it shouldn’t be. It’s treatable and curable, especially if diagnosed early.

Full list of celebrity chefs and their recipes:

  • Ainsley Harriott – Chocolate parfait terrine with fresh raspberries
  • Deliciously Ella – Raw dates and hazelnut brownies
  • Eric Lanlard – White chocolate and raspberry marquise
  • Gennaro Contaldo – White chocolate and almond semi-freddo
  • Gino D’Acampo – Coffee and ricotta tart
  • Greg Wallace – Pear tarte tatin
  • Jo Pratt – Courgette, pistachio and orange loaf cake
  • Matt Tebbutt – Monmouth pudding
  • Nadia Sawalha – Chocolate refrigerator cake
  • Olivia Wollenberg – Banana mocha bread
  • Rachel Khoo – Fig and chai treacle cake

Your bake will help to stop bowel cancer, sign-up here:

Ainsley Harriott’s Chocolate Parfait Terrine With Fresh Raspberries

Try our recipe for Ainsley Harriott’s Chocolate Parfait Terrine With Fresh Raspberries. Finished Terrine is shown above.


  • 450g (1lb) plain chocolate (70% cocoa solids), broken into squares
  • 4 egg yolks
  • 100g (4oz) golden caster sugar
  • 600ml (1 pint) double cream
  • 450g (1lb) fresh raspberries, to serve
  • rapeseed or vegetable oil, for greasing
  • extra chocolate, grated for serving


Melt the chocolate in a heatproof bowl set over a pan of simmering water, making sure that the bowl does not touch the water. Remove the bowl from the pan and stir until completely smooth. Leave to cool.

Meanwhile, whisk the egg yolks and sugar in a separate bowl until light and fluffy. In a third bowl, whip the cream until it stands in soft peaks. Carefully stir the melted chocolate into the egg yolk mixture, then gently fold in the whipped cream.

Line a 900g (2lb) loaf tin with oiled cling film and pour in the mixture. Cover with cling film and freeze for at least four hours or preferably overnight until solid.

Remove the parfait from the freezer about 20 minutes before you are ready to serve. Turn out onto a flat plate and peel away the cling film. Dip your knife into a bowl of hot water and cut the parfait into slices. Arrange on plates and scatter around fresh raspberries and grated chocolate to serve.

Serves 6-8

*Original recipe taken from Ainsley Harriott’s “Just Five Ingredients”, published by BBC Books. Photography (c) Dan Jones

For further information please visit

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This stunning prize includes three packs of Riso Gallo Rice (Risotto Pronto, Nature and Traditional Risotto), two Riso Gallo Cool Bags, Salt & Pepper Shakers, Oil Dispenser, Vinegar Dispenser, Risotto Plate, Collapsible Food Container, Collapsible Colander, a Pack of Colouring Pens and a cute Riso Gallo Plush Toy.

Over the last 160 years, Riso Gallo has built a reputation throughout the world as the premium producer of Italian and speciality rice products and the superior quality is enjoyed by everyone from Michelin Starred chefs to home cooks, selling over 50 million packets around the world.

A perfect risotto starts with perfect rice, so make sure you use quality Italian risotto rice. Riso Gallo has been Italy’s number one risotto rice producer for over 160 years, and its white rice range continues to impress professional and amateur chefs alike.

Established in 1856, Riso Gallo is a sixth generation family business based in the Northern Po Valley, Italy, the authentic risotto rice growing region in Europe. The combination of the correct climate, soil type, landscape and the family’s unsurpassable knowledge and dedication to perfection ensures consistent quality and the finest risotto rice.

Gallo nature is the new range of Italian grains, rich in nutritional value and harvested with minimal production.

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Riso Gallo has also developed a premium quality frozen Carnaroli risotto that is ready in only 5 minutes.

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Just add hot stock or water, and your choice of vegetables, fish or meat for a super quick supper. Add butter and cheese to finish for a creamy, al dente risotto.

It is also gluten free, alcohol free, dairy free and nut free. Each 1kg pack contains 5 portions of risotto. RRP is £3.95. Currently available in Iceland Food Warehouse.

Riso Galllo products are available from most major supermarkets.

For more information visit:

For Your Chance to Win

 Tell us when was Riso Gallo established? 

       a) 1856
       b) 1956
       c) 1995
       d) 1998

To Enter the Competition

Tell us when was Riso Gallo established? Then send in your answer, together with your full name, address and telephone number by clicking on the Sixtyplusurfers link below:

* Please label your entry Riso
Gallo Competition

  * This competition is open to
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Visit our website to buy online or search for your nearest stockist including farm shops, delis and garden centres.

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