Innholdsfortegnelse for March - April 2015 i Diabetic Living Australia

I must admit I baulked a little when our DL team first raised the idea of publishing a feature on weight loss (or bariatric) surgery. At the time, it seemed like a pretty drastic option to explore, especially coming from a magazine that promotes healthy food and an active lifestyle as the keys to good health and best diabetes management. But the more we looked into it, the more evidence we found that weight-loss surgery is one of the most effective ways to drop excess kilos. The real clincher for me, however, was the growing number of studies concluding that it can prevent and even reverse type 2 diabetes. Has that got your attention? It sure got mine. But is it the easy option? Would you go that far? See…

When stress affects diabetes I eat all the wrong things ’cos I get in an ‘I don’t care’ mood. – Debbie Denman PUTTING DIABETES IN ITS PLACE Don’t let diabetes define who you are. always have it in the back of your mind to keep on track, but don’t let the condition control you. – Luke’n Lisa Mccord MAKING TIME FOR EXERCISE I take my dog Shadow for a 40-minute walk two to three times a week (would love to take her more but I have to work) and we both totally enjoy it. – Julie Robins Diabetes surprises What surprises me is watching my 2½-year-old do his own prick test! – Sarah Absolom FINDING INSPIRATION When I am struggling with my son’s diabetes, it is him who inspires me…

I’mlooking for any excuse to enjoy chocolate this Easter. Is it true hat eating it is good for you? A: Yes, chocolate does have health benefits! It contains a range of antioxidants, in particular flavonoids (also found in fruits, vegetables, tea and red wine), which may benefit our health. In fact, cocoa has more flavonoids than green tea. Research has shown that dark chocolate and cocoa can lower your blood pressure and improve the overall health of your blood vessels. Most importantly, some studies have shown that eating dark chocolate can also improve insulin sensitivity. Keep in mind... Not all chocolate is created equal. Milk and white chocolate don’t contain the same levels of antioxidants as dark chocolate, and therefore, don’t have the same health benefits. And while it may…

Triple tomato and prawn pasta If you can’t get no satisfaction from your regular spag bol, this dish will do it for you! see recipe, opposite page nutrition info PER SERVE 1697kJ, protein 34g, total fat 8.8g (sat. fat 2.5g), carbs 45g, fibre 6g, sodium 703mg. • Carb exchanges 3. • GI estimate low. Triple tomato and prawn pasta PREPARATION TIME: 10 MINS COOKING TIME: 30 MINS SERVES 4 (AS A MAIN) olive oil cooking spray 40g thinly sliced prosciutto 1 tbsp extra virgin olive oil 800g medium green prawns, peeled and deveined, tails intact 250g punnet cherry tomatoes (or on the vine, picked), halved 1 large brown onion, finely chopped 2 cloves garlic, finely chopped 400g can no-added-salt chopped tomatoes ½ tsp massel salt-reduced Chicken style stock Powder 250ml…

From puddings and panna cottas to jellies and cheesecakes, gelatine is the ingredient that sets these divine desserts apart. It gives a smooth, creamy texture without bumping up the kilojoule count. ● Always add the gelatine to the water, not the other way around. ● Put the cold water in a small microwave bowl. Sprinkle over the gelatine while whisking with a fork. Set the mixture aside for 10 minutes to allow the gelatine to absorb the water (it will become slightly spongy to the touch). ● Cook on medium/50% for 1 minute. Stir well. You can also stand the bowl in a heatproof bowl of boiling water and stir until the gelatine dissolves. ● Leave the mixture to cool slightly (5-10 minutes). This prevents lumps from forming when you…

If you need to lose weight, reduce your salt or fat intake, or keep an eye on your carbs, just refer to the Nutrition Info box alongside each recipe. You can use it to track all of your nutritional requirements, as well as count your carbs and carb exchanges. You’ll also find out whether a recipe is low, medium or high GI, or gluten free. Easy! Alison Roberts, Food Editor (far left) Lisa Urquhart, Dietitian Serves 2 (as a main) We show whether a food is designed to be a between-meals snack, breakfast, lunch (a lighter main) or dinner (the main meal of the day). When we say, ‘as an occasional dish’, it should only be eaten as a treat, such as once a fortnight. Brand names We sometimes use…

While only a fraction of the world’s population has gluten insensitivity or intolerance, a disproportionate number of people have ditched pasta, bread and cake and hopped enthusiastically aboard the glutenfree bandwagon. But according to experts, cutting out gluten can actually have a negative impact on your diabetes – and your weight. What is gluten? Gluten is the protein found in grains such as wheat, rye and barley. Foods that contain gluten include breads, cereals, pasta, noodles, biscuits, crackers, cakes and less obvious choices like some sauces, dressings, processed meats and beer. What is gluten intolerance or insensitivity? COELIAC DISEASE About one in 70 Australians has coeliac disease (CD) or gluten intolerance and yet about 80 per cent remain undiagnosed. It’s an autoimmune disorder caused by genetics and environmental factors. Some…

Happy cooking! Welcome to our recipe special I like to have all of my favourite recipes in one place so I can find them in a flash. Now you can do this, too, with our fabulous 40 BEST-EVER 30-MINUTE MEALS recipe special. It’s designed to cut out and keep, so you’ll have quick and easy meal ideas on hand at all times. There are lunches and dinners, as well as recipes that serve one, two or four people. And, they’re all on the table in 30 MINUTES OR LESS! To make life even easier, we’ve divided the sections according to their main ingredient, so you can start with what you feel like eating, then create a DELICIOUS AND NUTRITIOUS meal from there. We hope that some of our favourites will…

1 COVERS THE BASICS If you’re looking for a meter that’s accurate, easy to use, but doesn’t have the extra bells and whistles, then these are all good choices. They record your BGLs with the time and date, and keep a record of readings in the memory. Some also allow you to set alarms or reminders and to mark readings as pre- or post-meal. ● Accu-Chek Performa II ● Accu-Chek Performa Nano ● FreeStyle Freedom Lite ● BGStar ● TRUEbalance ● TRUEresult ● CareSens N ● Betachek G5 ● OneTouch Verio 2 TESTS FOR BLOOD KETONES This is the only meter that tests for blood ketones as well as blood glucose, which is important for people with type 1 – particularly those using an insulin pump. ● FreeStyle Optium Neo…

1Take a whiff Find yourself struck with a case o the pre-dinner munchies? T y sniffing a green apple, some peppermints or vanilla essence. A US study showed that inhaling these particular scents can help curb your appetite – and the more you sniff, the less likely you are to give in to a high-sugar or carb-laden fix. 2 Clean up your act The next time you’re pushing the vacuum around or washing the windows, treat it like a workout. A person weighing 70kg will burn about 17kJ for every four minutes of cleaning. Do housework for an hour and you’ll have blitzed 1000kJ, which is roughly the same amount as you’d find in a bowl of Bircher muesli with low-fat yoghurt. Easy! 3 SHIFT YOUR VEG Recent research from…

When were you diagnosed with type 1? I was only 18 months old when I was diagnosed. My mum realised I was losing a heap of weight and going to the toilet quite a bit. She become worried and took me to the doctor. At the time, my age made it quite a big deal; there was an article written about me in the local paper. I was so young I don’t remember anything much about it, although I do have a vague recollection of a hospital room and I know Mum and Dad took turns spending the night with me. The doctors ran a lot of tests and came up with many different scenarios. They gave my mum a bit of a heart attack. At one stage they thought…

You were first diagnosed with type 2 diabetes, right? Yes. In my mid-50s, a routine blood test revealed that I had very high blood sugar and I was subsequently diagnosed with type 2. At the time, I felt well, had no symptoms at all, and wasn’t particularly overweight. However, after the diagnosis, I began watching my diet and lost a few kilos just by cutting down on fats – I remember really missing potato chips! I was also put on medication for quite a long time. In terms of my family history, my father had diabetes. I also have aunts and uncles, cousins and a brother with diabetes – mostly type 2 – so in that context my diagnosis was perfectly understandable. Did you have any sense back then that…

EAT WELL, LIVE WELL Want to know how much to eat for wellness and weight loss? Amanda Clark’s easy-to-use tools and guides make it simple! Her new Complete Portion Perfection kit includes an illustrated book, portion plate and bowl, pocket snack guide and 4 Week Weight Loss Menu Plan (not pictured), containing lots of healthy recipes. Visit greatideas.net.au GUILT-FREE TREAT Double ‘D’ Zero% Sugar Butter Candy Drops are made using isomalt, a sugar alternative for health-conscious people, and sweetened with the natural plant-based sweetener, stevia. Free from any artificial colours or flavours, these delicious-tasting sweets are dental friendly and low GI. Visit doubledproducts.com.au GET SILKY SKIN Enriched with super-concentrated vitamin E, the new Plunkett’s Vita E High Potency Vitamin E Oil has the added benefit of nourishing rosehip oil. Use…

Let’s face it – Easter presents a chocolate-covered challenge for a lot of people, but especially for those of us who are also coping with managing diabetes. Just a few seconds of chewy, gooey or caramelised bliss can send your BGLs high and you on a guilt trip. We are only human, after all, but a reckless chocolate feast can really stuff you up and leave you feeling awful. But the good news is, it doesn’t take much to have your cake (or chocolate bunny) and eat it, too, over Easter. To use a sports analogy, getting ready for Easter is kind of like preparing for a grand final. Of course, you wouldn’t head into a grand final without first knowing what your body is capable of, and without training…

Introducing… Diabetes educator, Northside Nutrition and Dietetics What is a diabetes educator? This is a health professional who has knowledge, skills and experience in caring for people with diabetes. A Credentialled Diabetes Educator (CDE) has completed additional study in diabetes education, as well as a period of supervised clinical practice. Most diabetes educators are nurses or dietitians, but there are also podiatrists, exercise physiologists, pharmacists and GPs who have completed this additional training. What is the difference between a diabetes educator and a GP or endocrinologist? Your GP or endocrinologist will generally diagnose your diabetes, prescribe medication or insulin, arrange regular tests, and refer you to other health professionals. They can refer you to a diabetes educator to give you more detailed instruction on self-management. When should I see one?…

SPOTLIGHT ON... your pharmacist DIAGNOSED WITH TYPE 2 and keen for more information? Have a chat to your pharmacist. They are up to date with the latest diabetes research, and can offer tips on food, weight management, medications and testing. Some pharmacists are also trained diabetes educators. Visit askyourpharmacist.com.au PER CENT The number of Aussies with diabetes who are consistently reaching the ideal glycaemic target of HbA1c <7%. Try this If your diabetes affects your emotional wellbeing, try silencing your inner critic. Psychologist Lisa Robins from Sydney’s St Vincent’s Hospital Diabetes Centre and Virtual Clinic says: ‘So often, many things you are doing well get ignored, which skews the way you think about yourself. If you notice that inner critic, challenge it by acknowledging everything you do well.’ Ask Dr…

Want to improve your fitness, but don’t know which workout is right for you? Take this quick quiz to find out! Would you rather spend your Saturday afternoon: A) Hitting the beach for a little sun and surf? B) Browsing the stores of your local shopping centre? C)Heading to the park to play soccer with the kids? Do you prefer exercising: A) Alone? B)With one or two other people? C) In a group? Your goal is to tone: A) Everything! B) Your legs. C) Your arms legs. Which of these best describes what you want to get out of exercise A) A good workout that makes me sweat. B) A relaxing that takes me outdoors. C) A little and a of socialising! THE VERDICT: Mostly As: Try swimming Gentle on…

It’s my son’s first Easter with type 1 and I’m feeling unsure ( and anxlous) about how to manage it. Any tips? A: Holidays and parties and tempting foods are a part of life. My kids enjoy Easter like everyone else. Here’s how we make it work for them. At home: I switch the carbs from the kids’ regular meals to the Easter egg they want to eat. And while eating chocolate instead of a regular meal isn’t the healthiest option, it’s only for a couple of days of the year. Or, you can give them an extra insulin injection. Ask your educator how much extra insulin they may need per 10 grams of chocolate carbohydrate. And don’t feel you have to give your son sugar-free chocolate. Some are full…

nutrition info PER SERVE 1718kJ, protein 38g, total fat 8.5g (sat. fat 2.9g), carbs 37g, fibre 12g, sodium 134mg. • Carb exchanges 2½. • GI estimate low. • Gluten free. nutrition info PER SERVE 1915kJ, protein 40g, total fat 8.2g (sat. fat 2.3g), carbs 51g, fibre 3g, sodium 404mg. • Carb exchanges 31⁄3. • GI estimate low. • Gluten free. nutrition info PER SERVE 1936kJ, protein 49g, total fat 15.2g (sat. fat 5.3g), carbs 29g, fibre 7g, sodium 421mg. • Carb exchanges 2. • GI estimate low. • Gluten free. nutrition info PER SERVE 2002kJ, protein 37g, total fat 11g (sat. fat 3.6g), carbs 53g, fibre 6g, sodium 253mg. • Carb exchanges 3½. • GI estimate low. • Gluten-free option. Curried sweet potato and carrot soup PREPARATION TIME: 15 MINS…

Monday Chicken with vegetables and coconut rice Griller tactics set this fillet apart from the rest. It works well with the other goodies in the bowl, too. see recipe, page 62 >> nutrition info PER SERVE 1779kJ, protein 38g, total fat 10.5g (sat. fat 4.1g), carbs 39g, fibre 9g, sodium 489mg. • Carb exchanges 22⁄3. • GI estimate low. • Gluten-free option. Tuesday Spicy beef stuffed capsicums This box of tricks is protein rich and packed with rice and spice. see recipe, page 62 >> gluten free How our food works for you see page 82 nutrition info Left: PER SERVE 1554kJ, protein 29g, total fat 14.6g (sat. fat 5.1g), carbs 28g, fibre 7g, sodium 142mg. • Carb exchanges 3. • GI estimate low. • Gluten free. Leftovers GROCERIES currants:…

Fig, rocket and chargrilled beef salad This beefed-up dish rockets, fig-uratively speaking! see recipe, page 76>> How our food works for you see page 82 nutrition info PER SERVE 2076kJ, protein 46g, total fat 14.3g (sat. fat 5.5g), carbs 41g, fibre 8g, sodium 574mg. • Carb exchanges 2¾. • GI estimate low. • Gluten-free option. Creamy mushroom fettuccine What better way to soothe the soul, lift the spirit and silence the rumblings! see recipe, page 76 >> nutrition info PER SERVE 2017kJ, protein 34g, total fat 11.6g (sat. fat 4.3g), carbs 55g, fibre 8.5g, sodium 407mg. • Carb exchanges 32⁄3. • GI estimate low. • Gluten-free option. Crab and corn omelette As corny as it sounds, this meal is very filling. see recipe, page 77 >> nutrition info PER SERVE…

Let’s be honest, eating carbs can be a minefield when you have diabetes. And if your BGLs go haywire each time you tuck into a slice of pizza or a bowl of pasta, it can put you off eating them altogether. But while cutting carbs may help keep your BGLs steady and whittle down your waistline in the short term, it can have a negative impact on your mood – and your long-term health. Here, the experts examine the latest research into the mood-food connection, and explain why it’s time to stop looking at carbs as the enemy. What science says According to a recent joint research project conducted by the CSIRO, Flinders University and the University of South Australia, cutting out carbs can directly affect your emotions. For a…

Coles Simply Quinoa Cups In a convenient heat-and-eat pack, it takes the guesswork out of enjoying this nutritious, naturally gluten-free, low-gI grain. simply use the singleportion tub as a salad base, or serve it with your favourite stir-fry. Mary’s Gone Crackers Super Seed Crackers Despite their high salt content, these crackers are a healthier alternative to high-gI rice varieties. Made from brown rice, quinoa and seeds, they’re fibre rich and have no added fats. Sanitarium Gluten Free Weet-Bix Made from wholegrain sorghum, which is high in antioxidants, this new take on a classic favourite is low in fat, salt and added sugars. this cereal is also fortified with iron. Pitango Organic Vegetable & Quinoa Soup This lunch-friendly soup is packed with vegies, quinoa, herbs and spices. Plus, it’s low in…

Maybe it was a pitying look that made you think, ‘Hang on, I’m not an invalid!’ It could have been an ignorant comment, loaded with blame or judgement that made you see red. Or, it may have been a sinking feeling in your stomach, as you realised that diabetes played a role in you missing out on a job. If you’ve ever felt unfairly treated because of your diabetes, you’re not alone. Research by the Australian Centre for Behavioural Research in Diabetes shows that 84 per cent of people with type 2 believe their condition is stigmatised, as do 93 per cent of people with type 1. Research fellow and study leader Dr Jessica Browne says those with type 2 typically feel judged or blamed by people who believe their…

● WHAT IS IT? Also known as latent autoimmune diabetes in adults (LADA), type 1.5 combines elements of type 1 and type 2, specifically the autoimmune destruction of cells that is characteristic of type 1 and the insulin resistance seen in people with type 2. Type 1.5 accounts for roughly 10 per cent of worldwide diabetes cases, making it more widespread than type 1. ● WHAT DOES TYPE 1.5 LOOK LIKE? As with Dr Gould, many people with type 1.5 are misdiagnosed with type 2, as it typically appears in adulthood and progresses slowly. However, unlike 80 per cent of people with type 2, people with type 1.5 are often in the normal weight range when they are diagnosed. ● HOW IS IT TREATED? While making diet modifications and taking…

I often losemy tempe ichm es me feel stressed.What o to keep things under control? A: Being stressed causes your body to produce extra stress hormones like cortisol and adrenaline. Both amplify glucose production, while cortisol also decreases insulin sensitivity. To reduce stress, try to minimise the things that make you anxious. Here are some ideas to help you feel better, right now. GET MOVING Go for a walk during the day. As well as reducing stress, exercise improves insulin sensitivity. IGNORE THE LURE OF THE FRIDGE Ensure your reaction to stress is not to eat. If this causes your sugars to rise, you can feel worse and struggle even more. RETHINK YOUR PORTIONS If you manage your diabetes with diet or tablets and find your BGLs rising through the…

I have just started exercising years of doing nothing and don’ t feel ready to go to the gym Are there any exercises I can do at home that are similar to those you’d do at a gym? A: There certainly are! Just grab some weights or dumbbells and a resistance band and try the following exercises: BICEP CURLS Stand or sit with a dumbbell or weight in each hand. With your back straight, raise your hands to your shoulders, keeping your upper arms by your sides. Repeat 10-15 times. WALL PRESS Stand with your feet shoulder-width apart and your hands on a wall, just below shoulder height. Slowly bring yourself towards the wall by bending at the elbows and keeping your shoulders down. When you come close to the…

Chocolate cupcakes with chocolate frosting There’s double the delight in every bite... choc on! see recipe, page 26 >> nutrition info PER SERVE 725kJ, protein 4g, total fat 4.5g (sat. fat 1.8g), carbs 28g, fibre 1g, sodium 120mg. • Carb exchanges 2. • GI estimate medium. How our food works for you see page 82 Chocolate and mint cheesecake slice It’s well worth the wait for this pepped-up piece. see recipe, page 26 >> nutrition info PER SERVE (with sugar) 727kJ, protein 7g, total fat 6.7g (sat. fat 3.5g), carbs 20g, fibre 0.2g, sodium 173mg. • Carb exchanges 11⁄3. • GI estimate medium. PER SERVE (with sugar substitute) 632kJ, protein 7g, total fat 6.7g (sat. fat 3.5g), carbs 14g, fibre 0.2g, sodium 173mg. • Carb exchanges 11⁄3. • GI estimate…

BLT Tuck into this top nosh for love at first bite… see recipe, page 48 >> nutrition info PER SERVE 1593kJ, protein 26g, total fat 11.9g (sat. fat 1.3g), carbs 40g, fibre 10g, sodium 731mg. • Carb exchanges 22⁄3. • GI estimate medium. • Gluten free. Quiche lorraine Enjoy a slice of the good life with roasted ruby gems. see recipe, page 48 >> nutrition info PER SERVE 1204kJ, protein 12g, total fat 12.4g (sat. fat 5.2g), carbs 31g, fibre 8g, sodium 686mg, • Carb exchanges 2. • GI estimate medium. • Gluten free. You’ll be wrapt with the great range of gluten-free meals on offer. DELISH! Egg and chicken wraps It’s wrap and roll, Asian-style for these protein-packed omelettes. see recipe, page 48 >> nutrition info PER SERVE 1496kJ,…

Buttermilk, honey and fig panna cottas These wonderfully wobbly creations are lusciously low fat. see recipe, page 70 >> How our food works for you see page 82 nutrition info PER SERVE (with low-fat yoghurt) 630kJ, protein 7g, total fat 1.8g (sat. fat 1.1g), carbs 26g, fibre 1g, sodium 82mg. • Carb exchanges 1¾. • GI estimate low. • Gluten free. PER SERVE (with diet yoghurt) 462kJ, protein 7g, total fat 1.1g (sat. fat 0.8g), carbs 18g, fibre 1g, sodium 88mg. • Carb exchanges 1¼. • GI estimate low. • Gluten free. Mango and passionfruit cheesecake Just 15 minutes prep and no baking? That’s solid gold! see recipe, page 70 >> nutrition info PER SERVE (with sugar and low-fat yoghurt) 622kJ, protein 7g, total fat 2.3g (sat. fat 1.6g), carbs…

‘Over the last few years, I’ve found it harder to maintain a healthy weight,’ says Gillian Johnson, a 47-year-old childcare worker from NsW who also has type 2. ‘A year ago, I tried a low-carb diet to slim down and the weight suddenly started coming off. I was so elated that I then cut out all grains and starchy vegetables. ‘It was a big mistake. Within a couple of months, I felt extremely anxious and down. I was edgy all the time and getting more and more depressed and teary. And I had a terrible gnawing pain in my belly, like I hadn’t eaten enough. I felt shaky and exhausted, and was snapping at my co-workers, kids and my husband. I had no idea the carbs were responsible until I…

✓ Legumes Lentils, chickpeas, dried or canned beans ✓ Wholegrains Quinoa and buckwheat ✓ Lower-GI varieties of rice Basmati and sunRice doongara ✓ Low-GI fruits Citrus, berries, apples, pears ✓ Starchy vegetables Carisma potato, corn, yam, taro, orange sweet potato, butternut pumpkin ✓ Noodles Buckwheat soba noodles, bean thread noodles ✓ Asian rice noodles Just remember to keep them on the chewy, al dente side…

Blood glucose monitoring is an important part of good diabetes management. Why? Regular monitoring with your meter can help you better understand how food, exercise, stress and illness are affecting you. You can also check if your levels are in their target range and identify when you need to see your healthcare team to adjust your management plan. To have the best outcome, you need a good meter. Diabetes educator and dietitian Dr Kate Marsh gives a rundown on the most popular meters available to help you make the right choice.…

✓Speak to your GP Get the all-clear from your doctor or diabetes educator. ✓Check your BGLs ‘if you’re taking insulin or medication that can cause a hypo, ensure your BGLS are above 5mmol/l to reduce the risk of having a hypo in the pool,’ says diabetes educator Dr Kate marsh. ✓Bring snacks Take a snack or reduce your insulin to prevent you going low. Christine Armarego also advises wearing an alert bracelet and having jellybeans on hand. ✓Protect your pump read the instructions to see if your insulin pump is waterproof. ✓Stay hydrated Even though you’re exercising in water, you’ll still work up a sweat, so keep a water bottle handy. ✓Put your feet first Be careful when getting in and out of the pool, or wear water socks, to…

Having spent 13 years as an advocate at Diabetes Australia, Susanne Baxandall has seen many cases of discrimination. She recalls a young woman, Sally, who was diagnosed with type 1. When Sally’s father rang her employer to explain that she wasn’t well enough to return to work straightaway, he got the impression that her job was on the line. Sadly, he was right. Within days of Sally returning to work, she was asked to attend an unscheduled performance review. Two weeks later, she got her first warning, and a few weeks after that, her job was terminated. With support from Susanne, the Victorian Equal Opportunity and Human Rights Commission, and the Australian Centre for Disability Law, Sally worked out what she wanted from her former employer – a formal apology…

1 Ditch the itch It’s painful, it’s irritating – and you’re more at risk of it if you more at risk of it if you have diabetes. But by taking diabetes. But by taking a few precautions, you can few precautions, you can protect yourself from thrush. The causes Thrush is a yeast infection that typically crops up in the warm and moist areas of your body, including your mouth and genitals. Anyone can get it, but it can be caused by high blood glucose levels or through having a compromised immune system. This explains why it’s more prevalent among people with diabetes than other sections of the population. Common symptoms Oral thrush is characterised by pain, redness or bleeding in your mouth, as well as white-coloured sores or cracks…

NUTRITION INFO PER SERVE 1659kJ, protein 26g, total fat 18.4g (sat. fat 2.8g), carbs 31g, fibre 4g, sodium 536mg, Carb exchanges 2. GI estimate Low. BAKED FISH PARCEL WITH SALSA VERDE (SERVES 4) INGREDIENTS 4 fillets Blue Eye, skin on 2 lemons sliced 10 green olives pitted & roughly chopped Splash of white wine in each parcel Salt flakes & freshly ground pepper Baby herbs to garnish SALSA VERDE: 1 bunch parsley ½ bunch dill 2 garlic cloves 2 teaspoons capers, drained ¼ red onion ¼ cup Cobram Estate Lemon Infused Extra Virgin olive oil ¼ cup lemon juice METHOD: 1Preheat oven to 200° Celsius. Or alternatively use your BBQ. 2 Place all salsa verde ingredients in a food processor and pulse until combined and smooth. 3 Season the fish…

“The good news for weight control in diabetes this Easter is that traditional hot cross buns are healthy enough to eat every day when served in the right portion size” says dietitian Amanda Clark For breakfast, women can enjoy 2 mini hot cross buns with 2 tsp spread, and men can add a glass of milk. (Carbs = 38 g or 50 g = 2.5 or 3 exchanges.) For a snack, choose half a mini hot cross bun with ½ tsp spread and ½ tsp fruit spread. (Carbs = 15g = 1 exchange.) For an occasional snack (twice a week) enjoy a “real egg” sized hollow chocolate egg or 4 mini eggs. (Carbs = 12g = 1 exchange.) To learn more about portion control download a free sample copy of…