Innholdsfortegnelse for July - August 2024 i Diabetic Living Australia

Winter is well and truly here and in my part of the world, that means frosty mornings and evenings that turn dark early. Staying healthy when the weather is encouraging you to curl up with a good book or your favourite streaming service can be rough. But this year I have a new tool in my healthy toolkitI bought myself a stationary bike. On the days I feel like doing some exercise, I jump on my bike. On the days I don’t feel like doing some exercise, I jump on my bike. It’s that simple. Having a discussion with myself about whether I feel like exercising is a waste of time and energy. Instead, I just jump on my bike - if, after 10 minutes I still don’t feel like…

EGGSELLENT NEWS For decades the question about whether eggs do or don’t raise cholesterol levels has been asked – and a new study has finally delivered a definitive answer. Not only did research participants who ate eggs most days of the week have similar cholesterol levels to those who didn’t at the end of the study period, the results suggested eggs may be particularly beneficial for people aged over 65 and for those living with diabetes. For those people, eating eggs regularly actually resulted in an increase in HDL, or ‘good’ cholesterol, and a decrease in LDL, or ‘bad’ cholesterol. So why have eggs gotten a bad rap over the years? Experts say some of the confusion may stem from the fact that egg yolks contain dietary cholesterol. WHEN WAS…

Pumpkin, pine nut & chilli pesto tart GFO LC PREP 20 MINS COOK 40 MINS SERVES 6 (AS A LIGHT MEAL) 1 sheet reduced-fat puff pastry or gluten-free pastry, thawed Plain flour or gluten-free plain flour, for dusting 120g reduced-fat ricotta 4 tbsp Jamie Oliver Chilli & Garlic Pesto or gluten-free pesto Freshly ground black pepper 1 small (800g) round pumpkin, peeled, deseeded, thinly sliced 2 tbsp olive oil 1½ tbsp pine nuts, toasted 70g rocket or baby kale 1 red chilli, thinly sliced 20g parmesan shavings 1 Preheat oven to 180°C (fanforced). Place a large baking tray in the oven to preheat. 2 Roll out the pastry on a lightly floured work surface to about 40cm x 40cm. Cut out a circle using a plate as a template, then…

SPICY VEGETABLE EGG FRIED RICE GFO PREP 10 MINS COOK 20 MINS SERVES 4 (AS A LIGHT MEAL) 1-2 long red chillies, deseeded, very finely chopped 3 cloves garlic, crushed 1 tbsp sunflower oil 2 large carrots, finely chopped 200g Chinese cabbage, shredded 165g (¾ cup) basmati rice, cooked following packet direction or 340g (2 cups) leftover cooked rice 3 x 60g eggs, lightly whisked 3 green shallots, sliced 200g (11⁄3 cups) frozen peas 1 tbsp salt-reduced soy sauce or gluten-free soy sauce, plus 1 tsp extra for serving 1 Put the chillies and garlic in a mortar. Use a pestle to pound to make a paste. 2 Heat the oil in a wok or large non-stick frying pan over medium-high heat. Add the carrots and stir-fry for 5 minutes…

SEASONAL FRESH BUTTERNUT PUMPKIN Whether stuffed, roasted or baked here’s how to prepare a butternut pumpkin STEP 1 Hold the pumpkin steady on your chopping board and use a sharp knife to trim the top and the bottom. Split the pumpkin in half where the long ‘neck’ meets the bulbous end. STEP 2 If you need to peel the pumpkin, use a y-shaped or swivel-blade vegetable peeler. STEP 3 Cut the base in half to expose the seeds and scoop them out using a spoon (these can be roasted for a snack) Stuff the cavity and roast, or slice the pumpkin into wedges or chunks, depending on your recipe. FOR PUMPKIN GOODNESS TURN TO PAGE 36 FOR SOME OF OUR FAVE PUMPKIN RECIPES SECOND DESSERT Toast a Nanna’s Waffle and…

Gut Feelings In the fourth century BC, Hippocrates, the father of modern medicine, shared a prescient opinion that “bad digestion is the root of all evil,” and that “death sits in the bowels.” In the seventeenth century, Dutch scientist Antoni van Leeuwenhoek used homemade single-lens microscopes on samples gathered from his own body to make the first observations of bacteria. Describing his remarkable discovery, he said, “I then most always saw, with great wonder, that in the said matter there were many very little living animalcules, very prettily amoving.” In the nineteenth century, French zoologist Élie Metchnikoff believed that bacteria in fermented milk were beneficial in fighting “autointoxication,” a term used to describe a wide range of symptoms from fatigue to melancholia. His theory that eating yogurt could delay senility…

THE TEAM Editor ALIX DAVIS Art Director DANIA WARMERDAM Content Producer ERIN ROBERTS Food Editor ALISON ROBERTS  Dietitian SHANNON LAVERY ADVERTISING & MARKETING Commercial Brand Manager ANGE CROTTY Ange.Crotty@aremedia.com.au  Marketing Director LOUISE CANKETT  Senior Marketing Manager JILLIAN HOGAN PRODUCTION Production Manager DANIELLA KALACH  Ad Controller DOMINIC ROY ARE MEDIA GROUP Chief Executive Officer JANE HUXLEY  Director of Sales ANDREW COOK  Publisher NICOLE BYERS DOTDASH MEREDITH CORP. Vice President/Business Affairs TOM ROWLAND  Executive Director, Licensing Operations PAUL ORDONEZ  Senior Director, Business Development WENDY ZHANG ARE MEDIA PRIVACY NOTICE This issue of Diabetic Living is published by Are Media Pty Limited (Are Media). Are Media may use and disclose your information in accordance with our Privacy Policy, including to provide you with your requested products or services and to keep you informed…

HOW OUR FOOD WORKS FOR YOU GFO VEGETABLE CURRY PREP 15 MINS COOK 45 MINS SERVES 4 (AS A MAIN) 1 small Zerella Spud Lite Potato, chopped 500g butternut pumpkin, peeled, deseeded and chopped ½ eggplant, chopped 3 tbsp tikka masala curry paste 1½ tbsp olive oil Freshly ground black pepper 1 brown onion, sliced 350ml passata ½ x 400g can light coconut milk 60ml (¼ cup) water 1 red capsicum, sliced 1 zucchini, chopped Few coriander sprigs, to serve 2 naan bread or 2 gluten-free pita bread, halved, to serve 1 Preheat oven to 180°C (fan-forced). Line a large roasting tin with non-stick baking paper. Put the potato, pumpkin, eggplant, 2 tbsp curry paste and 1 tbsp oil in the lined tin. Season with pepper and toss to coat.…

VEGETARIAN BEAN POT WITH HERBY BREADCRUMBS GFO PREP 10 MINS COOK 35 MINS SERVES 2 (AS A MAIN) 1 slice Low GI White bread or gluten-free bread, toasted ½ small bunch flat-leaf parsley Zest of ½ lemon 2 tbsp olive oil Freshly ground black pepper Pinch chilli flakes 2 leeks, rinsed, chopped into half-moons 2 carrots, thinly sliced 2 celery sticks, thinly sliced 1 fennel bulb, thinly sliced 2 large cloves garlic, chopped 1 tbsp no-added-salt tomato paste Few sprigs thyme 150ml white wine 425g can no-added-salt cannellini beans, drained 1 Tear the toast into pieces and put in a small food processor. Add the parsley, lemon zest, 1/2 tbsp olive oil, pepper and the chilli flakes. Process to breadcrumbs. Set aside. 2 Heat the remaining oil in a large…

CARAMELISED RED ONION & ANCHOVY PASTA WITH GREMOLATA MONDAY GFO LCO PREP 20 MINS COOK 50 MINS SERVES 2 (AS A MAIN) 2 tbsp olive oil 3 red onions, thinly sliced 140g dried pappardelle (or any long pasta) or gluten-free pasta 2 drained anchovy fillets in oil 2 tbsp tomato paste Freshly ground black pepper GREMOLATA Zest and juice 1 lemon ½ bunch flat-leaf parsley, roughly chopped 2 cloves garlic, finely chopped 1 Heat the oil in a large, heavy-based frying pan over medium-low heat. Add the onions and cook, stirring often, for 30-35 minutes or until caramelised and golden. 2 Meanwhile, to make the gremolata, combine the lemon zest and juice, parsley and garlic in a small bowl. Set aside. Cook the pappardelle in a large saucepan of boiling…

ENCHILADA PIE GF LCO PREP 15 MINS COOK 20 MINS SERVES 4 (AS A MAIN) 1 tbsp olive oil 2 red capsicums, sliced 1 red onion, halved and sliced 420g can no-added-salt four bean mix, rinsed and drained 1 x 30g pkt Mingle Taco Mexican Fiesta Recipe Base 400g can no-added-salt chopped tomatoes Freshly ground black pepper Handful of coriander, chopped 4 corn tortillas 100g light sour cream 60g (½ cup) grated reduced-fat cheese 1 Heat the oil in a medium non-stick frying pan over medium heat. Add the capsicum and onion. Cook, stirring often, for 6-7 minutes or until the onion and capsicum softens. 2 Add the beans, spice mix and chopped tomatoes to the pan. Season with pepper. Increase heat to high and bring to the boil. Reduce…

HOW OUR FOOD WORKS FOR YOU FIGGY PUDDINGS PREP 15 MINS COOK 20 MINS SERVES 12 (AS A DESSERT) 100g dried figs, finely chopped 1 tsp bicarbonate of soda 125ml (½ cup) boiling water 80g light margarine 60g (1⁄3 cup, lightly packed) dark brown sugar 1 x 60g egg, lightly whisked 1 tsp vanilla extract 80g (½ cup) wholemeal self-raising flour 75g (½ cup) self-raising flour 1 tsp ground ginger 1 tsp mixed spice VANILLA CUSTARD 2 x 60g egg yolks 1 tbsp custard powder 1 tbsp caster sugar 250ml (1 cup) skim milk ½ tsp vanilla extract 1 Preheat oven to 180°C (fanforced). Spray a 20cm (base measurement) square cake tin with cooking spray. Line the base and side with non-stick baking paper. 2 Put the dried figs in…

NUTRITIONAL INFO PER SERVE 1200kJ (287Cal), protein 9g, total fat 17g (sat. fat 4g), carbs 23g,  fibre 4g,  sodium 215mg  • Carb exchanges 1½  • GI estimate low  • Gluten-free option  • Lower carb Our Nutritional 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…

PADDY MCCARTIN TYPE 1 I was 8 when my parents started to notice some changes in meI was going to the toilet a lot, drinking a lot of water, and I was a sports nut but I didn’t want to play any sports so they knew something wasn’t right. I had no idea what it meant when I was diagnosed. I get asked a lot how my diagnosis impacted my life and how active I could be. When I was diagnosed, I told my parents that I wanted to do things for myself, I never wanted them to do any needles for me – I was quite a stubborn little kid, I still am! I carried that attitude into my sport. My parents let me play sport and have a…