Innholdsfortegnelse for November - December 2024 i Diabetic Living Australia

You can feel it in the air I love the change of seasons. Where I live, it’s quite dramatic - dark, frosty mornings have given way to warmer temps and earlier starts. The days are sunny and the promise of long, summer evenings is not too far away. With the change of seasons comes an opportunity for a reset - especially at dinner time. Gone is my craving for comfort food, replaced with a desire for lighter meals that are full of fresh flavours. You’ll find plenty of those in this issue, along with some super savers for Christmas lunch to help you start planning. The ability to put type 2 diabetes into remission is a constant topic of interest and a new study from the Baker Institute takes a…

HOW OUR FOOD WORKS FOR YOU Spiced lamb flatbreads GFO PREP 10 MINS COOK 20 MINS SERVES 2 (AS A MAIN) 150g lean lamb mince 3 cloves garlic, crushed ¾ tsp ground cumin ½ tsp ground cinnamon Zest and juice ½ lemon 3 tbsp tomato paste 1 tbsp olive oil Freshly ground black pepper 2 Coles Bakery Wholemeal flatbreads or gluten-free flat breads Small handful flat-leaf parsley, roughly chopped ½ small red onion, finely sliced 1 tbsp red wine vinegar 1 Preheat oven to 160°C (fan-forced). Line two baking trays with non-stick baking paper. 2 Put the mince, garlic, cumin, cinnamon, lemon zest, lemon juice, tomato paste and half the oil in a small food processor. Season with black pepper. Pulse until well combined. 3 Arrange…

How our food works for you see page 88 CIDER MIMOSA GF Fill a large jug halfway with ice. Pour in 690ml 5 Seeds Apple Cider. Add 125ml (½ cup) sparkling mineral water with 70ml pulp-free fresh orange juice and 3 orange slices. Mix well, then pour in 1 tbsp grenadine just before serving. SERVES 4. Nutritional info PER SERVE 484kJ (116Cal), protein 1g, total fat 0g (sat. fat 0g), carbs 16g, fibre 1g, sodium 29mg • Carb exchanges 1 • GI estimate low • Gluten free TEQUILA & KOMBUCHA COOLER GF LC Fill a large jug halfway with ice. Pour in 200ml tequila, 3 x 330ml cans Nexba Kombucha, Apple, Pear & Ginger and 3 red apple slices. Mix well before serving. SERVES 6. NUTRITIONAL INFO PER SERVE…

• Pork with cherry and pistachio stuffing • Cauliflower and potato bake • Greens with toasted almonds and parsley • Sangria • Spiced Christmas pavlova HOW OUR FOOD WORKS FOR YOU Sangria GF PREP 15 MINS (+30 MINS COOLING AND 4 HRS CHILLING) COOK 10 MINS SERVES 10 (AS A DRINK) 750ml bottle red wine (see Cook’s tip) 1 cinnamon stick, broken 80g (1⁄3 cup) caster sugar or 1⁄3 cup granulated sugar substitute 2 oranges, skin and white pith removed, chopped 1 lemon, skin and white pith removed, chopped 60ml (¼ cup) brandy 500ml (2 cups) chilled soda water Ice cubes, to serve 1 Put the red wine, cinnamon stick and sugar in a medium saucepan. Stir over medium heat until the sugar dissolves and the mixture is…

LOVE YOUR LEMONS Go eco-friendly with your cleaning approach and use lemons as a natural antibacterial bleach. If you’re using lemons in cooking, don’t throw away the squeezed halves – rub over your chopping board to disinfect it, or use them to clean and deodorise surfaces. DESCALE WITHOUT FAIL Make the most of the vinegar in your pantry by doubling it up as a descaler. It’s a weak acid so it’s perfect for cleaning, disinfecting and reducing limescale and mineral deposits. Add half a cup of vinegar to a kettle filled with water and leave it to sit overnight – this should remove any surface scale. If you have a chrome kettle you could also use it on a cloth or newspaper to buff up the outside. TACKLE THE OVEN…

Remission – it sounds like something that all people living with type 2 diabetes should be striving for. But is it possible, and is it something that everyone with type 2 diabetes should aim to achieve? The answers to these questions might surprise you. CAN SOMEONE WITH TYPE 2 DIABETES GO INTO REMISSION? Type 2 diabetes remission is achievable for some. To be considered in remission, a HbA1c blood check, which identifies your average glucose level over a three-month period, would need to be 6.5% or less. Significantly, you must also have achieved that result without the use of diabetes medications. Being in remission means you’ve managed your diabetes so well, without any medications, that your blood glucose levels have reduced to a non-diabetic level. Achieving an average of less…

■ Dress in layers. ■ Wear sleeveless tops. ■ Wear natural fibres. ■ Avoid jumpers — too hard to take off quickly! Cardigans are a total fashion statement. ■ Carry a fan in your bag. ■ Put layers on your bed so you can keep a sheet on and throw off the duvet. ■ Two separate duvets is a good option if your partner is being disturbed by your night-time temperature changes. ■ Have a fan and/or air conditioning in the bedroom. ■ Put a cold pack under your pillow (or try a cooling pillow). ■ Avoid your known triggers. WHAT LIFESTYLE MEASURES ARE WORTH PURSUING? LOSE WEIGHT I am so sorry to say this to you. Given that so many of us gain so much weight as we…

“I was really freaked out when I was diagnosed with prediabetes and a fatty liver about six years ago. I did the Liver Cleansing Diet and the weight came off for about six months, but it gradually crept back on, and I didn’t repeat the blood tests. Mostly I just ignored it! Age is just a number Everything came together about 12 months ago. I just thought, I have to do this. I had been putting it off for a long time. There were a whole lot of things that prompted me to make a change. I do a lot of bushwalking with my daughter and I noticed I was really unfit and struggled to get up hills. I was just turning 56 and as a nurse, I mostly work…

DIABETES 101 Getting your head around “diabetes ‘diabetes lingo’? lingo”? Read on... • When should I test my blood glucose levels (BGLs)? This varies depending on the type of diabetes and your medication, but possible times include before meals, two hours after eating, before bed, before you exercise and if you’re feeling unwell. • What should my BGLs be? As a guide, if you have type 1 diabetes, a healthy target to aim for is 4-6mmol/L before you eat, and 4-8mmol/L two hours after starting a meal. If you have type 2 diabetes, aim for 6-8mmol/L before meals, and 6-10mmol/L two hours after starting a meal. Ask your doctor or Credentialled Diabetes Educator for more guidance. • What’s mmol/L? It stands for millimoles per litre of blood, and is how…

MONDAY Super green pasta Recipe, page 18 HOW OUR FOOD WORKS FOR YOU SEEPAGE 88 TUESDAY Mexican chicken bowl with burnt lime Recipe, page 18 WEDNESDAY GFO Roasted red capsicum soup with crispy croutons PREP 10 MINS COOK 25 MINS SERVES 2 (AS A MAIN) 1 red onion, roughly chopped 1 carrot, roughly chopped ½ tsp olive oil 1 clove garlic, roughly chopped 100g drained roasted red peppers, roughly chopped ½ tsp harissa paste or gluten-free harissa ½ tsp cumin seeds ¼ tsp ground chilli 300ml salt-reduced vegetable stock or gluten-free option 125ml (½ cup) water 2 tbsp natural yoghurt, to serve CROUTONS 50g slightly stale wholemeal crusty bread or gluten-free option, cut into cubes ½ tsp olive oil Freshly ground black pepper 2 Macro Lower Carb Linseed…

ASPARAGUS, SPINACH & PEA FRITTATA WITH CRISPY CHORIZO GFO LC PREP 10 MINS COOK 30 MINS SERVES 4 (AS A LIGHT MEAL) This beautiful spring frittata makes the most of seasonal asparagus. When asparagus isn’t in season, try substituting with green beans. Serve with a side of garden salad for the perfect warm weather meal. 1 tbsp olive oil, plus 1 tsp extra ½ brown onion, finely chopped 250g (about 1½ bunches) asparagus, woody ends trimmed, cut into 6cm pieces 120g frozen peas 120g frozen broad beans 8 x 60g eggs, lightly whisked 1 cup (45g) baby spinach leaves ¼ cup dill sprigs, chopped ¼ cup flat-leaf parsley, chopped Freshly ground black pepper 1½ tbsp finely grated parmesan 190g chorizo or gluten-free chorizo, halved lengthways 1 clove garlic, thinly…

HOW OUR FOOD WORKS FOR YOU Tofu escalopes GFO PREP 20 MINS COOK 20 MINS SERVES 4 (AS A MAIN) 600g Zerella Spud Lite potatoes, cut into 3cm pieces 2 tbsp salt-reduced soy sauce or gluten-free soy sauce 400g extra firm tofu, drained, patted dry with paper towel 2 lemons, both zested, 1 juiced, 1 cut into wedges 3 tbsp plain flour or gluten-free plain flour 50g (1⁄3cup) grated parmesan 50g (1⁄3 cup) panko breadcrumbs or gluten-free breadcrumbs 1 x 60g egg 1 tsp wholegrain mustard or gluten-free mustard 2 tsp water 1 tbsp olive oil 100g watercress or baby spinach leaves SALSA VERDE 2 garlic cloves ½ bunch basil, leaves and stalks chopped 2 tbsp drained small capers 2 tbsp extra virgin olive oil 55g (1⁄3 cup) pitted…

How our food works for you This delicious peanut satay is elevated by a cool noodle salad with cucumber, radish and mint BAKED SWEET POTATO WITH SMOKY BEANS GF PREP 10 MINS COOK 1 HOUR SERVES 1 (AS A MAIN) 1 large (200g) orange sweet potato 1 tbsp olive oil ½ brown onion, finely chopped 2 tsp red wine vinegar ½ tsp smoked paprika, plus an extra pinch ½ x 400g can no-added-salt chopped tomatoes 420g can no-added-salt four bean mix, rinsed and drained Freshly ground black pepper 2 tbsp reduced-fat Greek yoghurt 1 Preheat oven to 180°C (fan-forced). Place the sweet potato on a tray lined with non-stick baking paper. Bake the sweet potato for 45 minutes - 1 hour or until tender (or microwave it on…

1 Wounds heal slower and can progress faster People with diabetes can experience slower healing time for various reasons, most commonly due to high blood glucose levels, poor circulation, inflammation, and a lowered immune response. Wounds can also become infected and develop into ulcers much more quickly. 2 Link between BGLs and healing When blood glucose levels remain consistently high, it impairs the function of white blood cells, which are vital to the body’s immune system. If your BGLs are within the target range, your body will be able to heal and fight off infections more efficiently, and you’ll be less at risk of conditions that affect healing, like neuropathy and circulation problems. 3 Complications The lower immune response leaves people with diabetes at a higher risk of infection. A…

A SPOONFUL OF honey Makes your yoghurt even healthier! That’s according to new research out of the US which shows adding a spoonful of honey to a serving of Greek yoghurt helps the beneficial probiotic bacteria present in the dairy food survive the digestion process. This is key given probiotics can only deliver health benefits if they reach the gut alive. “The enzymes in our mouth, stomach and intestines help with digestion and facilitate nutrient absorption but they also reduce the viability of microbes,” says co-author of the research, Hanna Holscher from the University of Illinois Urbana-Champaign. “That’s great when it’s pathogens but not necessarily when it comes to beneficial bacteria. We found that one tablespoon of honey in a serving of yoghurt helps support probiotic survival.” Exercise at night…

FISH TACOS GFO PREP 20 MINS COOK 10 MINS SERVES 4 (2 PER SERVE; AS MAIN MEAL) 600g firm boneless white fish fillets, cut into bite-size pieces ½ tsp ground cumin ½ tsp ground coriander PInch chilli flakes 1 tsp smoked paprika ½ tsp dried oregano Freshly ground black pepper 1 large or 2 small ripe avocados, peeled and stoned Juice of ½ lime 8 small corn or flour tortillas Chilli sauce or gluten-free chili sauce, to serve SLAW ¼ red cabbage, finely shredded Juice 1 lime, plus extra wedges, to serve 1 carrot, grated SALSA 2 large ripe tomatoes, finely chopped ½ small Lebanese cucumber, finely chopped ½ small bunch coriander, finely chopped Juice of ½ lime 1 Put the fish, cumin, coriander, chilli flakes, paprika and…

HOW OUR FOOD WORKS FOR YOU BROAD BEAN & FETA CHEESE TOASTS GFO LC PREP 25 MINS COOK 5 MINS SERVES 2 (AS A LIGHT MEAL) 350g frozen or fresh broad beans 80g reduced-fat feta 2 tbsp chopped mint leaves Freshly ground black pepper 1 tbsp extra virgin olive oil 1½ cups mixed salad leaves 10 cherry tomatoes, halved 1 tsp fresh lemon juice 4 x thin (10g each) slices baguette or gluten-free bread, toasted 1 Cook the beans in a small saucepan of boiling water for 4 minutes. Drain in a colander under running water until cold. Press each bean out of its skin into a bowl. 2 Crumble the feta over the beans and scatter over the mint leaves. Season with pepper and drizzle with…

How our food works for you HERBY CHICKEN POT PIE PREP 10 MINS COOK 30 MINS SERVES 6 (AS A MAIN) 2 tbsp olive oil, plus a little extra for brushing over the pastry 1 bunch green shallots, sliced into 3cm pieces 250g frozen spinach 400g leftover cooked skinless and boneless chicken breast fillet, shredded 350ml salt-reduced chicken stock, hot 2 tsp wholegrain mustard 200g frozen peas 200g light sour cream ½ small bunch tarragon, leaves finely chopped Small bunch flat-leaf parsley, finely chopped 270g filo pastry 2 carrots, cut into sticks, steamed, to serve 240g green beans, steamed, to serve 1 Preheat oven to 180°C (fanforced). Heat the 2 tbsp oil in a large, shallow ovenproof casserole dish over medium heat. Add the green shallots and cook,…

HOW OUR FOOD WORKS FOR YOU BREAKFAST PANCAKE PLATTER GFO PREP 10 MINS COOK 20 MINS SERVES 4 (AS A BREAKFAST) 100g (¾ cup) wholemeal plain spelt flour or gluten-free flour 2 x 60g eggs, separated 150ml skim milk TOPPINGS 100g hot-smoked salmon, skin removed, broken into large flakes 85g ricotta, crumbled ¼ Lebanese cucumber, sliced ½ lemon, cut into wedges 1 small red onion, thinly sliced 260g (1 cup) natural yoghurt 1 banana, sliced 160g mixed berries (we used blueberries, raspberries and cherries) 1 tsp drained capers Handful small dill sprigs 1 sliced green shallot 30g (¼ cup) walnuts 1 tbsp mixed seeds Pinch ground cinnamon 2 tbsp sugar-free maple syrup 1 Put the flour into a large bowl. Add the egg yolks and half the milk.…

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 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 for…

A low carbohydrate diet can be a powerful tool for managing type 2 diabetes and prediabetes, leading to better blood glucose management, weight loss, and the potential to work with your doctor to reduce or stop medications. But, with low-carb diets gaining popularity, it’s important to dispel myths and misconceptions so you can understand how to follow a healthy low-carb diet that is sustainable long term. What is a low-carb diet? A low-carb diet focuses on reducing the intake of carbohydrates in your daily eating routine. Depending on your food preferences, a low-carb diet can fit any style of eating. For example, Mediterranean, vegetarian, and even traditional Australian cuisine can all be low carb. The key is the amount of carbohydrate you eat per day. In terms of the amount…

You’re sitting in a really important meeting. Then you start to feel a clammy heat in your chest, as if perhaps someone has started burning you at the stake without you noticing. Now it’s spreading up your neck, and there it goes . . . to your face. You know you’ve turned beetroot red beneath the foundation you layered on to hide just such a moment. Beads of sweat gather between your breasts, on the back of your neck, through your scalp and across your lip. You’re torn between the unbearable need to rip off your jacket or perhaps find a bucket of cold water, and needing to look and sound calm, controlled and professional. And then it’s gone, followed by a nice chill — there’s nothing like cooling sweat…

BREAKFAST & BRUNCH 75 Apple, cardamom and ginger granola 78 Breakfast pancake platter 80 Kimchi scrambled eggs 80 Ricotta, broccoli and potato frittata 83 Smoked salmon coddled eggs 44 Tofu pancakes LIGHT MEALS, SNACKS & SIDES 28 Asparagus, spinach and pea frittata with crispy chorizo 85 Banana, raspberry and peach white chocolate skewers 50 Broad bean and feta cheese toasts 70 Cauliflower and potato bake 33 Corn fritters 50 Creamy chicken with asparagus and tarragon 77 Fig and walnut roll 72 Greens with toasted almonds and parsley 51 Healthy salad nicoise 52 Herbed lamb cutlets with roasted vegetables 38 Herby salad with yoghurt and rose dressing 85 Mango, coconut and pistachio salad 76 Marinated goat’s cheese 52 Mushroom, walnut and tomato baked capsicums 76…