Innholdsfortegnelse for March - April - 2025 i Diabetic Living Australia

Hobby hero Talking to friends who have retired recently (I’m not quite there yet), a few of them have bemoaned the fact that they don’t have any hobbies. Up until now their lives have been full of work, children of various ages and the general running of a house. But, with new-found time on their hands they have realised they don’t have as much to fill it with as they might have thought. I’ve always had a lot of hobbies and look forward to the day when I can indulge them a bit more fully. The thing is, hobbies are actually really good for you - and not just to fill in time post-retirement. Turn to page 100 to find out more about why spending time doing your “thing” is…

HOW OUR FOOD WORKS FOR YOU see page 86 SALAMI & ZUCCHINI PIZZA GFO LCO PREP 5 MINS COOK 15 MINS SERVES 1 (AS A MAIN) 1 small zucchini, thinly sliced 2 tsp olive oil Pinch dried oregano 1 x 70g flatbread or tortilla wrap 2 tbsp chilli & tomato pasta sauce 30g thinly sliced salami or gluten-free salami, cut into strips 2½ tbsp grated reduced-fat cheddar 1 Preheat oven to 200°C (fanforced). Line a baking tray with non-stick baking paper. Heat a chargrill pan on medium-high. Toss the zucchini, oil and oregano in a small bowl. Season with pepper. Lay the zucchini slices on the chargrill and cook for 2-3minutes on each side until just tender. 2 Put the flatbread on the lined tray and spread with the pasta…

How our food works for you Passionfruit fizz GF LC PREP 5 MINS SERVES 2 (AS A DRINK OR SNACK) 100ml fresh passionfruit pulp or juice 2½ tbsp fresh lemon juice 1 tbsp elderflower cordial 300ml chilled sparkling water Ice cubes, to serve Thin lime wedges, to serve 1 Fill 2 tall glasses with ice cubes. Divide the passionfruit juice and pulp, lemon juice and cordial between the glasses. 2 Pour the soda water into the glasses and stir gently. Add a few lime slices to each glass and serve. Nutritional info PER SERVE 213kJ (51Cal), protein 2g, total fat 0g (sat. fat 0g), carbs 4g, fibre 9g, sodium 23mg • Carb exchanges ½ • GI estimate medium • Gluten free • Lower carb COOK’S TIP Make sure all the…

GFO CHORIZO AND CORN RISONI PREP 10 MINS COOK 25 MINS SERVES 2 (AS A MAIN) 1 tsp olive oil 1 bunch spring onions, sliced, green and white parts separated 1 red capsicum, cut into small cubes 50g chorizo or gluten-free chorizo, cut into small cubes 1 clove garlic, crushed 75g risoni or small pasta or gluten free pasta ½ tsp smoked paprika ½ x 420g can no-added-salt corn, drained 1 large tomato, chopped 350ml salt-reduced chicken or vegetable stock or gluten-free stock ½ small bunch flat-leaf parsley, chopped Zest & juice ½ lemon 1 Heat the oil a large, deep nonstick frying pan over medium heat. Add the white parts of the spring onions, capsicum and chorizo. Cook, stirring often, for 8 minutes or until the capsicum is soft…

GRILLED SALMON TACOS WITH AVOCADO SALSA GF LC PREP 20 MINS COOK 15 MINS SERVES 4 (AS A MAIN) 1 tbsp smoked paprika 2 tsp ground cumin 4 x 120g skinless and boneless salmon fillets 200g natural yoghurt 1 clove garlic, crushed 2 ripe small avocados, stoned, peeled and finely chopped 1 red onion, finely chopped 2 large tomatoes, deseeded and finely chopped 2 limes, 1 juiced and 1 cut into wedges 1 bunch coriander, roughly chopped 8 taco shells, heated following packet instructions 1 Preheat grill to high. Line a large baking tray with foil. Mix the smoked paprika and cumin in a small bowl. Rub the spices over the salmon fillets and put them on the baking tray. Put under the grill and cook for 8-10 minutes or…

COCO FOR CAULIFLoWeR Whether you like it roasted, barbecued or whizzed up into ‘rice’, cauliflower is a super versatile vegie. Studies suggest that quick-cook methods such as blanching, stir-frying and microwaving retain more nutrients than boiling. Cauliflower supplies minerals (including choline), rich in vitamin C & K and a source of fibre (important for good digestive health). Four florets (80g) count as one of your 5-a-day vegie serves. CAULIFLOWER ‘STEAKS’ WITH ROASTED RED PEPPER & OLIVE SALSA PREP 15 MINS COOK 20 MINS SERVES 2 (AS A LIGHT MEAL) 1 Preheat oven to 200°C (fanforced). Line a baking tray with non-stick baking paper. Slice 1 cauliflower into 2 x 2.5cm steaks (use the middle part as it’s larger; and save the rest for another time). 2 Rub ½ tsp smoked…

If you’re sticking to healthy foods, exercising your butt off and monitoring your calorie intake — but your weight doesn’t seem to be budging — you may have wondered whether you have messed up your metabolism. Could crash dieting be the reason why you can’t maintain weight loss in the long run? The risks of crash dieting Crash dieting – or in other words, dramatically reducing your calorie intake – can initially result in rapid weight loss. However, this approach risks slowing your metabolism over time, making it harder to lose weight in the future and even harder to keep it off. Lani explains, “Consistently eating too few calories can impact your metabolism over time, making it harder to lose weight and keep it off. When eating too far below…

FISH & VEGETABLE CHOWDER GFO PREP 10 MINS COOK 40 MINS SERVES 2 (AS A MAIN) 100g boneless white fish fillets 250ml (1 cup) skim milk 250ml (1 cup) salt-reduced vegetable stock or gluten-free stock 1 sprig thyme ½ tsp olive oil ½ brown onion, finely chopped 1 clove garlic, finely chopped  ½ leek, sliced  210g (½ medium) orange sweet potato, finely chopped  ½ x 420g can no-added-salt corn kernels, rinsed and drained  2 tbsp dried red lentils Small handful flat-leaf parsley, chopped  1 (60g) wholemeal roll or gluten-free roll, torn into 2 pieces 1 Place the fish in a deep non-stick frying pan. Add the milk, stock and thyme. Bring to the boil over medium heat. Reduce heat to medium and simmer, partially covered, for 7-8minutes or until the…

SLOW-COOKED LAMB WITH FRESH MINT SAUCE GFO LC PREP 20 MINS COOK 3 HOURS 40 MINS SERVES 10 (AS A MAIN) 1 leg of lamb (about 2kg) 300g small baby onions, peeled 250ml (1 cup) white wine 200ml salt-reduced chicken stock or gluten-free stock 300g baby leeks or regular leeks cut into strips 300g fresh or frozen peas  300g broad beans, double-podded MINT SAUCE  1 large bunch mint, leaves picked and chopped  1½ tbsp caster sugar  5 tbsp white wine vinegar  1kg Zerella Baby Spud  Lite Potatoes, halved, steamed, to serve 1 Preheat oven to 140°C (fan-forced). Spray the leg of lamb all over with olive oil cooking spray and season with pepper. Heat a large non-stick frying pan over medium-high heat. Add the lamb and cook, turning occasionally, for…

HOW OUR FOOD WORKS FOR YOU CROQUE MADAME GFO LCO PREP 15 MINS COOK 15 MINS SERVES 2 (AS A BREAKFAST) 2 tsp light margarine, plus 1 tsp extra, for frying 1 tbsp wholemeal plain flour or gluten-free flour 125ml (½ cup) skim milk 80g (2⁄3 cup) grated gruyère 1½ tsp Dijon mustard or gluten-free mustard 4 slices wholemeal sourdough bread or gluten-free bread 50g sliced ham or gluten-free ham 2 x 60g eggs 1 Melt the 2 tsp margarine in a small saucepan over medium heat. Add the flour and cook, stirring, for 2-3minutes. Stir in the milk, a little at a time, until you have a smooth sauce. Stir in half the gruyère and 1/2 tsp mustard. Season with freshly ground black pepper. 2 Spread the sourdough slices…

Date, chocolate & sweet potato cake PREP 20 MINS (+ 30 MINS SOAKING) COOK 1 HOUR 30 MINS SERVES 18 (AS A SNACK OR DESSERT) 300g orange sweet potato 250g dried dates 80ml (1⁄3 cup) olive oil 350ml almond milk 1½ tbsp cider vinegar 350g wholemeal self-raising flour 50g (½ cup) cocoa powder 1 tsp bicarbonate of soda 1 tsp vanilla extract 150g dark chocolate, roughly chopped, plus 10g extra, grated, to serve Zest and juice of 1 orange 1 Preheat oven to 170°C (fanforced). Line a baking tray with non-stick baking paper. Pierce the sweet potatoes all over with a fine skewer and place on the lined tray. Bake for 1 hour or until very soft. Set aside to cool completely. 2 Meanwhile, put the dates in a medium…

Kidney disease, retinopathy, foot ulcers, coronary heart disease – they’re just a few of the traditional complications associated with diabetes that are found in all of the information packs and online resources about the chronic disease. However, new research out of the Baker Heart and Diabetes Institute has found that for people living with diabetes, injuries that require hospitalisation are a major complication associated with the disease. Injury, which is a leading cause of illness and death in the general Australian population, presents an even greater risk for those with diabetes. And for those treated with insulin, the risk is heightened even further. In fact, according to our research, people with diabetes who are treated with insulin have more than a 60% increased risk of being hospitalised for injuries, including…

Do you remember your childhood hobby? Maybe it was a stamp or rock collection, playing a musical instrument, or experimenting with art. Hopefully you also remember the joy it brought you. Statistics show that 86 per cent of Australians had at least one hobby in 2024, with 15 per cent turning those hobbies into a business and another 44 per cent considering turning their hobby into a source of income. Aside from the potential cash cow, research shows that people with hobbies are less likely to suffer from low moods, stress and depression. Australian artist Elizabeth Jane, author of Free and First – Unlocking Your Ultimate Life, says that rediscovering her hobbies after a sudden and traumatic divorce helped her to cope and move forward. Hobbies are not just pastimes,…

mystory I always knew there was something wrong with Dad, but never knew what it was. I’m the youngest of 14 kids and if you ask my brothers and sisters, they’d say, “Oh yeah, we knew he had diabetes!”. And I don’t know why but it was never spoken about. My parents were both Maltese, and Malta is saturated with diabetes. They came out to Australia in the fifties. My dad needed to complete some medical checks to get his travel permit and I didn’t find out until I was older that he failed the urine test and had my older brother provide a sample so he could come to Australia! An inherited attitude When my parents got to Australia, they found an abundant lifestyle. Alcohol was especially abundant, because…

GOOD NEWS! Diabetes Australia recently announced that the Freestyle Libre 2 is now available on the National Diabetes Services Scheme (NDSS) through the Continuous Glucose Monitoring Initiative for people who meet eligibility criteria. This sensor technology enables people to monitor their glucose levels in real time without needing to finger prick. There are now 58,000 Australians eligible for the subsidy and Diabetes Australia is continuing to advocate for everyone who could benefit from this technology to have access to it. If you are not eligible for the NDSS CGM initiative, the Freestyle Libre 2 is available to purchase at the same price as the original Freestyle Libre. $ 40M REASONS TO BE HOPEFUL Diabetes Australia recently announced that it will invest $40 million over the next decade to support the…

HOW OUR FOOD WORKS FOR YOU Juicy prawn & lemongrass burgers GF PREP 10 MINS COOK 20 MINS SERVES 2 (AS A MAIN) 200g raw king prawns, peeled, deveined and roughly chopped 1 spring onion, roughly chopped 2 tsp finely chopped lemongrass 2 cloves garlic, crushed ½ small red chilli, finely chopped ¼ cup coriander, roughly chopped 2 Woolworths Free From Gluten White Burger Buns 1 tbsp olive oil 1 small Lebanese cucumber, peeled into ribbons (avoiding the seeded core) Juice of ½ lime 1 tbsp sriracha mayo, to serve 1 Put a quarter of the chopped prawns in a small bowl and set aside. Put the remaining prawns into the bowl of a small food processor. Add the spring onion, lemongrass, garlic, chilli and coriander. Pulse to a paste.…

SPICY BEAN & AVOCADO QUESADILLAS GFO PREP 10 MINS COOK 15 MINS SERVES 2 (AS A MAIN) 1 small red onion, halved and thinly sliced 1 lime, ½ juiced, ½ cut into wedges, to serve 2 tsp olive oil 1 large clove garlic, finely grated 2 tsp smoked paprika  1 tsp ground cumin  420g can no-added-salt black beans, undrained  1 tomato, chopped  1 tbsp tomato paste  1 tsp salt-reduced vegetable stock powder  or gluten-free stock powder 2 (40g each) Old El Paso  Wholegrain Tortillas or gluten-free tortillas 1 avocado, peeled, stoned, halved and sliced 2 tbsp chopped coriander, plus a few sprigs, to serve 1 Combine half the onion with the lime juice in a non-metallic bowl and set aside to pickle. 2 Meanwhile, heat the oil in a large…

ZUCCHINI & CAULIFLOWER YELLOW CURRY GFO LCO PREP 10 MINS COOK 30 MINS SERVES 4 (AS A MAIN) 2 tbsp olive oil 2 small brown onions, finely chopped 2 cloves garlic, crushed 2 tbsp yellow curry paste or gluten-free curry powder 400ml can Carnation Light & Creamy Evaporated Milk 1 tsp coconut essence 450g cauliflower florets 2 large zucchinis, halved lengthways, sliced 190g (1 cup) basmati rice 1 red chilli, deseeded, sliced 1 bunch coriander, leaves picked 1 Heat the oil in a large, deep non-stick frying pan over medium heat. Add the onions and cook, stirring occasionally, for and cook the onions for 5-7minutes or until softens. Add the garlic and curry paste and cook, stirring, for 2 minutes. 2 Pour the milk, coconut essence and half a can…

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 both.…

Gestational diabetes mellitus (GDM) is a type of diabetes that occurs during pregnancy. It is when there are higher-than-normal levels of glucose in the bloodstream, usually detected around 24 to 28 weeks. During pregnancy the placenta produces hormones to help the baby grow and develop. However, these hormones also block the body from using insulin effectively (insulin is the hormone which is responsible for moving glucose (sugar) from the bloodstream into cells for energy). In other words the body becomes “insulin resistant”. When a pregnant mother is insulin resistant, glucose builds in the bloodstream and this is what results in gestational diabetes being diagnosed. To ensure a healthy outcome for mother and baby, gestational diabetes must be managed accordingly - through a healthy diet, regular exercise, regular blood glucose monitoring,…

COOKING All our recipes are designed for a fan-forced oven. If you have a conventional oven, you’ll need to increase the temperature by 10-20°C, depending on your oven. All recipes are tested in a 1000W microwave oven. FREEZING Pack individual serves into airtight containers. Label with the recipe name and date. Main meals will generally freeze for three to six months, with three being optimal. To reheat, put the dish in the fridge overnight to defrost (never leave it on the bench overnight) or defrost on low/30% in the microwave. Reheat on the stove, in the oven, or microwave it on medium/50%, depending on the dish. GLUTEN FREE When a recipe ingredient is tagged ‘gluten free’ it may either be branded gluten free or gluten free by ingredient – please…