Innholdsfortegnelse for July - August 2022 i Diabetic Living Australia

It’s easy to let life become a bit of blur sometimes. Especially over the past couple of years when uncertainty has loomed and our focus has narrowed to just getting through each day. So, I was happily surprised when our new art director Dania (welcome aboard!) pointed out that this is our 100th issue. Wow! That’s well over 4000 deliciously healthy recipes, reams of expert advice, hundreds of inspiring real-life stories, countless features from diabetes experts and more. Not to mention you, our loyal and fabulous readers – thank you for joining us on this journey and I hope you’ll continue to share your lives with us for many issues to come. In this issue, we have plenty of delicious winter recipes to keep you warm and healthy throughout the…

MONDAY LC GF BEAN & PUMPKIN RAGOUT PREP 10 MINS COOK 50 MINS SERVES 2 (AS A MAIN) 1 Tbsp olive oil1 small brown onion, finely chopped250g peeled and diced pumpkin2 cloves garlic, thinly sliced½ tsp ground cinnamon½ tsp ground turmeric1 tsp cumin seedsPinch dried chilli flakes325ml (1¼ cups) passata125ml (½ cup) water½ tsp caster sugar1 x 400g can no-added-salt butter beans, drained and rinsed½ bunch flat-leaf parsley, roughly chopped2 tsp dried mint4 Tbsp reduced-fat Greek natural yoghurt 1 Heat 2 teaspoons of the oil in a medium saucepan over medium heat. Add the onion and cook, stirring occasionally, for 10 minutes or until the onion softens. Add the pumpkin and garlic. Cook, stirring occasionally, for a further 8-10 minutes or until the pumpkin edges are starting to soften. 2…

GFO LCO PARMESAN PORK WITH TOMATO & OLIVE SPAGHETTI PREP 10 MINS COOK 30 MINS SERVES 2 (AS A MAIN) 200g lean pork fillet, trimmed of fat, cut into 6 equal slices2 tsp olive oil3 tsp finely chopped sage4 cloves garlic, finely grated Freshly ground black pepper1½ Tbsp finely grated parmesan1 large carrot, chopped3 stalks celery, chopped6 pitted Kalamata olives, thinly sliced2 Tbsp tomato purée1 tsp salt-reduced vegetable stock powder or gluten-free stock powder200ml water120g wholemeal spaghetti or gluten-free spaghetti100g cherry tomatoes, halved¼ cup chopped flat-leaf parsley 1 Put the pork in a bowl with 1 tsp oil, 1 tsp sage, 1 clove garlic and plenty of freshly ground black pepper. Toss to combine. Line a baking tray with baking paper. Place the pork on the tray and sprinkle over…

Cook’s Tip You can use 2–3 x 400g tins of white beans instead of dried beans. They won’t need soaking or pre-cooking – simply drain and rinse them, then add them to the slow cooker with the ham hock. SLOW-COOKED BEANS WITH HAM HOCK PREP TIME: 20 MINS, PLUS OVERNIGHT SOAKING COOK TIME: 6¼ HOURS SERVES 6 2½ cups (500 g) dried white beans, soaked overnight in cold water1 smoked ham hock2 brown onions, diced3 carrots, peeled and sliced into1 cm (½ inch) rounds2 thyme sprigs400 g tin cherry tomatoes2 cups (500 ml) tomato passata (puréed tomatoes)2 Tbsp red wine vinegar1 Tbsp dark brown sugar1 Tbsp dijon mustard1 Tbsp pomegranate molasses (optional) 1 Drain the beans and place them in a large saucepan of water. Bring to the boil over…

Does this scenario sound familiar? You’ve resisted, then given in to an overwhelming desire to dive into a bag of chips or tub of ice-cream. Well, you’re not alone. Nine out of 10 people experience cravings at one point or other. “Cravings are completely normal,” says Accredited Practising Dietitian Lauren McGuckin. “Allowing yourself to enjoy a food that you really fancy is healthy. People who treat themselves every now and then tend to be more successful at staying on track with a healthy eating plan.” But if ‘every now and then’ has turned into ‘every day’ and it’s affecting your diabetes, health and weight, it’s time to act. THE HUNGER GAMES The first step is to learn how to tell the difference between cravings and genuine hunger. According to experts,…

GROCERIES WALNUTS Roughly chop a small handful and add to a vegie-packed garden salad. Drizzle the salad with a dressing of balsamic vinegar, a dash of olive oil, fresh lemon juice and freshly ground black pepper. SPAGHETTI Break into small pieces and add to homemade vegetable soup for the last 12-15 minutes of cooking. PASSATA Use in soups, casseroles and pasta sauces. ARBORIO RICE Use to make baked risotto or creamed rice (only serving a very small portion each). STOCK Use in soups, sauces and casseroles. Alternatively, freeze the remaining stock in a small airtight container for later use. CURRY PASTE Combine with leftover yoghurt, freshly squeezed lemon juice and freshly ground black pepper. Use to marinate fish or chicken. Grill or oven-bake. COCONUT MILK Use in a breakfast smoothie,…

GFO LCO CHEESY EGGPLANT & TOMATO SPAGHETTI PREP 10 MINS COOK 25 MINS SERVES 2 (AS A MAIN) 3 tsp olive oil1 eggplant, cut into 10 thick slices1½ Tbsp finely grated parmesan1 Tbsp chopped hazelnuts2 tsp finely chopped sage, plus 10 small leaves4 cloves garlic, finely grated1 large carrot, chopped3 stalks celery, chopped6 Kalamata olives, pitted and thinly sliced2 Tbsp tomato purée1½ tsp salt-reduced vegetable stock powder or gluten-free stock powder200ml water120g wholemeal spaghetti or gluten free spaghetti100g cherry tomatoes, halved Handful flat-leaf parsley, chopped 1 Preheat oven to 180°C (fan-forced). Line a baking tray with baking paper. Drizzle 1 teaspoon of the oil over the tray. Press the eggplant into the oil, turning to coat. Bake for 10 minutes. Turn eggplant over on the tray. Combine the parmesan and…

cook’s tip To make mashed potato, steam or boil 1kg chopped potatoes. Mash with 1 Tbsp light margarine and 80ml (1/3 cup) warmed skim milk. Season with pepper. GFO LC BEEF WITH RED WINE GRAVY PREP 20 MINS (+ 1 HOUR OR OVERNIGHT MARINATING) COOK 6 HOURS SERVES 8 (AS A MAIN) 1 Tbsp black peppercorns1 Tbsp mustard powder2 Tbsp chopped rosemary1 tsp celery seeds15g dried porcini mushrooms3 Tbsp olive oil1.6kg piece beef topside, trimmed of fat, cut into 12 slices600ml hot salt-reduced beef stock or gluten-free stock1 large carrot, roughly chopped1 large brown onion, roughly chopped2 stalks celery, roughly chopped2 Tbsp tomato purée200ml red wineFreshly ground black pepper1 Tbsp cornflour or gluten-free cornflour (optional)Mashed potato, to serve (see Cook’s tip)1 bunch silverbeet, trimmed, steamed, to serve 1 Put the…

If you’re hoping to shed pounds, you may wonder: won’t adding calories make me gain weight? The short answer is no. The long answer involves understanding more about the types of calories we’re eating – and setting things on fire. To measure how many calories are in, say, a doughnut, here’s what to do: dehydrate the doughnut and place it in a cubicle submerged in a water bath. Then set the doughnut on fire (yes, really) and measure by how many degrees the water around it warms up. Multiply the temperature change by the amount of water in the container, the energy capacity of water (which is 1 calorie per gram per degree), and you’ll get the number of calories in the doughnut. So when we say, ‘This doughnut and this…

Choose your exercise Walking is one of the easier and more practical exercise options. But, if you prefer another type of exercise, such as riding a bike or swimming, then it’s best to opt for the form of exercise you enjoy the most and will stick with on a regular basis. If you have limited mobility, seek out guidance on exercising from a chair, using weights or exercise bands to tone your muscles. Seek out company Exercise with friends, family, co-workers or even the dog. A US study found that social support positively influences exercise habits through enhanced self-efficacy. In a Turkish study, social support was also associated with greater quality of life. Use visual cues Keep your exercise shoes, clothes and any equipment you use in a conspicuous place…

Baby on board? Keep moving While babies born to mums who are overweight or are living with type 2 diabetes have an increased risk of developing diabetes themselves later in life, there may be a way to protect bub in the womb. According to a recent study, exercising during pregnancy can help to reduce baby’s chances of developing type 2, due to the way physical activity encourages the placenta to release a key protein. Called SOD3, this protein improves baby’s metabolic health and can even mitigate the impact of mum not eating well or being overweight. Official physical activity guidelines recommend that during pregnancy, it’s wise to be active most, but preferably every day, clocking up at least two-and-a-half hours of moderate-intensity physical activity a week and doing muscle strengthening…

GROCERIES ❏ 100g pkt walnuts❏ 500g pkt dried spaghetti❏ 400g bottle passata❏ 1kg pkt arborio rice❏ 1L carton salt-reduced chicken stock❏ 400g can no-added-salt butter beans❏ 210g jar Thai green curry paste❏ 400ml can light coconut milk FRUIT & VEGETABLES ❏ 1 fennel bulb❏ 1 lemon❏ 1 bunch flat-leaf parsley❏ 1 bunch coriander❏ 1 bunch thyme❏ 8 (170g) Brussel sprouts❏ 250g punnet cherry tomatoes❏ 1 small brown onion❏ 1 small piece pumpkin❏ 100g sugar snap peas❏ 1 long red chilli❏ 1.5kg bag Zerella Spud Lite Potatoes❏ 4 small carrots + 1 large carrot❏ 1 large red onion❏ 60g rocket leaves❏ 1 small avocado❏ 200g broccoli florets MEAT & POULTRY ❏ 200g skinless chicken breast fillets❏ 170g thick beef fillet steak SEAFOOD ❏ 100g mussels or clams❏ 1 small cleaned squid…

LCO LEEK & BARLEY RISOTTO WITH PAN-FRIED COD PREP 10 MINS COOK 20 MINS SERVES 2 (AS A LIGHT MEAL) 2 tsp olive oil1 large leek, thinly sliced2 cloves garlic, chopped50g (1/3 cup) pearl barley, cooked following packet directions, drained and cooled60ml (¼ cup) boiling water1 tsp salt-reduced vegetable stock powder1 tsp finely chopped sage1 Tbsp thyme leaves, plus a few extra leaves, to serve160g cherry tomatoes3 Tbsp finely grated parmesan2 x 100g skin on blue-eye cod fillets or firm white fish fillets 1 Heat 1 tsp oil in a medium non-stick frying pan over medium heat. Add the leek and garlic and cook, stirring often, for 5-10 minutes, until leek starts to soften, adding a splash of water to help it cook if you need to. 2 Add the…

LC GFO SMOKY TOMATO, CHIPOTLE & CHARRED CORN SOUP PREP 10 MINS COOK 35 MINS SERVES 4 (AS A LIGHT MEAL) 1 Tbsp olive oil1 brown onion, finely chopped2 cloves garlic, chopped2 tsp ground coriander Small bunch coriander, stalks chopped and leaves left whole400g can no -salt-chopped tomatoes500ml (2 cups) salt-reduced vegetable stock or gluten-free stock100ml water1-1½ Tbsp chipotle sauce2 corn cobs, husk and silk removed50g reduced-fat feta, crumbled4 Tbsp fat-free Greek natural yoghurt 1 Heat the oil in a medium heavy-based saucepan over medium heat. Add the onion and cook, stirring occasionally, for 10 minutes or until the onion softens. Add the garlic, ground coriander and coriander stalks. Cook, stirring, for 1 minute. 2 Stir the tomatoes, stock, water and chipotle sauce into the pan. Cover and bring to…

Our Nutrition Info boxes sit alongside each recipe. Use them to track your nutritional requirements, as well as count carbs, carb exchanges and find out whether a recipe is low-, medium- or high-GI, or gluten-free. Easy! Serves 2 (as a main) We show you 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 often use product names to make it easier to find nutritionally suitable brands when shopping. Sugar or sugar substitute In some dishes, you can use either sugar or a sugar substitute. In these cases, we give you the nutrition analysis…

Heart disease is the leading cause of death in Australia, claiming the lives of 50 of us every day, or one Australian every 30 minutes. Having diabetes, particularly type 2 diabetes, increases this risk. It has been estimated that having diabetes approximately doubles the risk of developing or dying of cardiovascular disease. So, while everyone should take steps to look after their heart, this is even more important when you have diabetes. Heart disease explained The major cause of heart disease is a build-up of fatty material inside the artery walls, known as atherosclerosis. These fatty deposits gradually clog up the arteries, reducing blood flow to the heart. A similar process can occur in the blood vessels to the brain (a major cause of stroke) and other parts of the…

The role that the gut microbiome plays in our health has been gaining increasing interest in recent years. But what exactly is the microbiome and how does it relate to diabetes? DL magazine dietitian and diabetes educator, Dr Kate Marsh, explains. THE GUT MICROBIOME EXPLAINED The gut microbiome is the community of more than 100 trillion microorganisms that live in our gut – mainly bacteria, but also viruses and fungi. They perform a wide range of important functions, many of which we don’t yet fully understand. Most of the bacteria in our gut are beneficial and play an important role in our health. However, certain types of bacteria in your gut can contribute to health problems. The right balance between good and bad bugs is the key to a healthy…

Your health in the lead up to pregnancy is an important yet often forgotten consideration that is especially critical for people with diabetes. It is best to start planning three to six months prior to trying to conceive so that you can establish and maintain a good health routine. As health professionals, we are seeing more people enter pregnancy with diabetes, with the rise of rates of early onset type 2 diabetes. The increase is due to a number of factors such as a higher proportion of women who come from ethnic groups being at high risk of type 2 diabetes (such as people from a South East Asian and Middle Eastern background), the increasing prevalence of women who are at a higher body weight prior to conceiving and the…

My second pregnancy was so different to my first. I was tired all the time and didn’t feel well, but I put it down to the fact that I had a toddler so life was busier. “But then I started to get severe sugar cravings and was eating things that I don’t typically eat much of. “For some reason I never had the glucose tolerance test that you’re meant to have, during my first pregnancy, and I wasn’t sent to have it during my second pregnancy either. So when I talked about these sugar cravings with Charlie, together we decided that if there was ever a time for cravings, it’s during pregnancy. I accepted it was normal and everything was fine. “Soon after, I was driving with Leo, who was…

HEALTHY CHIA PUDDING PREP 20 MINS (+ OVERNIGHT CHILLING) SERVES 4 (AS A BREAKFAST) 500ml (2 cups) oat milk or gluten-free soy milk100g chia seeds2 tsp vanilla extract1 Tbsp sugar-free maple syrup3 apples, peeled, cored and chopped2 Tbsp raisins½ tsp ground cinnamon60ml (¼ cup) water 1 Put the oat milk, chia seeds, vanilla extract and maple syrup in a large bowl or airtight container. Stir to combine. Cover and put in the fridge overnight. 2 Combine the apples, raisins, cinnamon and water in a medium saucepan. Bring to a simmer over high heat. Reduce heat to medium-low and cook, covered, for 10 minutes or until the apples soften. Remove the pan from the heat and set aside to cool completely. 3 Stir the chia pudding and divide between four serving…