HEALTHY RECIPES FOR DIABETICS

Diet, education and exercise are key to managing Diabetes. Here are 4 recipes that are not only delicious but also healthy.

---

The 14th of November marks World Diabetes Day. Although it has become the second leading cause of death, Diabetes is manageable. Here are some recipes approved by Diabetics S.A, a non-profit, public benefit organisation whose aim is to assist people with diabetes to manage it.

FABULITE™ CAULIFLOWER “POTATO” SALAD



Cauliflower has, over recent years, become a superhero in low carb diets. Its versatility allows it to replace many refined carbohydrates, such as rice, potato and even pizza bases! This recipe substitutes cauliflower for potato for an equally delicious non-potato potato salad. We have also replaced mayonnaise with Fabulite™ yoghurt, demonstrating how easy it is to make healthy options fabulous and yummy!

Ingredients
500g cauliflower
6 tbsp Fabulite™ plain yoghurt
1 tbsp wholegrain mustard
2 garlic cloves, crushed
1 tbsp garlic powder
A pinch of sea salt and black pepper
A few slices of smoked turkey, cut into strips
1 handful of chives, chopped
1 red onion, diced

Method

1. Steam cauliflower using your preferred method until just tender.
2. Drain and put in a large bowl.
3. Add Fabulite™ yoghurt to the cauliflower and mix well.
4. Add smoked turkey and red onion on top of the cauliflower mixture, then add the salt, pepper, garlic powder and mustard.

Top with fresh chives and serve.

COTTAGE CHEESE FLAP JACKS



This recipe is inspired by dietician, Leanne Katzenellenbogen.

Makes approximately 12 – 15 flapjacks
1 serving = 3 flapjacks with 1 tablespoon jam

Ingredients
1 cup low-GI oats
250 g low-fat chunky cottage cheese
Extra-large egg
3 egg whites
4 sticks of Stevia
1/2 tsp vanilla extract
Olive oil cooking spray
Favourite Thistlewood sugar-free jam

Method
Put oats into a blender, or food processor and blitz to a grainy batter. Add remaining ingredients, and process into a batter. Leave to rest for about half an hour, at room temperature.

Heat non-stick skillet over medium heat. (Use a little non-stick olive oil cooking spray to help keep from sticking). Pour tablespoons per flapjack into pan and allow to cook until small bubbles form (about 4-5mins) then flip and allow to cook the same on the other side.

Serve with your favourite Thistlewood sugar-free jam.

FISHCAKES AND SLAW



Ingredients
½ cup 125ml brown lentils
3 PnP spring onions, finely chopped
2 tsp. 10ml PnP garlic and ginger paste
Juice 30ml and zest of ½ lemon
300g PnP smoked snoek, flaked
2 Tbsp. 15ml PnP curry powder
Salt and milled pepper
Flour, for dusting
Canola oil, for frying

Slaw:
2 packets 600g PnP Julienne Trio (shredded beetroot, carrot and butternut)
2-3 Cara or regular oranges, peeled and segmented
1 small PnP red onion, finely sliced
1 packet 20g PnP coriander, stems removed
Lemon juice, to taste
2 Tbsp. 30ml canola oil
1 tub 175ml PnP low-fat plain yoghurt, for serving

METHOD
Cook lentils in lightly salted water until just tender. Drain well and allow to cool slightly. Mash lentils roughly. Mix with spring onions, garlic and ginger paste, lemon juice and zest, smoked snoek, and curry powder, and season. Shape into fishcakes and dust in flour. Shallow-fry in oil until golden and heated through. Drain on kitchen paper. Toss slaw ingredients together and dress with lemon juice and oil. Season.

Serve fishcakes with slaw and yoghurt.

NO BAKE COCONUT AND VANILLA CHEESECAKE



Makes approximately 8 mini cheesecakes
1 serving = 1 mini cheesecake with 1 teaspoon jam

Ingredients
450g fat-free cream cheese, softened
1 packet sugar-free instant vanilla pudding mix
3/4 cup fat-free plain yogurt
1 cup skim milk
1 teaspoon coconut extract
170g of mixed berry low GI Thistlewood biscuits, crushed
2 Tbsp. melted coconut oil (give or take)
Thistlewood Red Cherry “Sugar free” jam (no added sugar, sweetened with sorbitol)

Method
Crush or lightly blitz your Thistlewood biscuits to form a crumb. Mix the crumbs and coconut oil together until combined. Add 2 loosely-packed tablespoons of crumb to the bottom of each mould or serving dish, and use your fingers or a spoon to pack it down firmly. In a medium bowl, stir cream cheese with a spoon until soft. Add dry instant pudding mix, yogurt, skim milk, and 1 teaspoon coconut extract. Mix well with a wire whisk. Spread mixture evenly onto the crumb. Cover and refrigerate 2 hours, or until firmly set.

Serve with a healthy teaspoon of Thistlewood Red Cherry “Sugar free” jam (no added sugar, sweetened with sorbitol).

8 WAYS TO LOVE A HEALTHY LIFE WITH DIABETES

1. Accept that diabetes is now a part of your daily life pretending it isn’t or denying the fact that you have diabetes will make it much harder to deal with.

2. Realise that you have to make lifestyle changes, and those changes are probably ones everybody should make – eating well, exercising and getting enough sleep will not only help your diabetes, but your daily life.

3. Change your diet so that it includes more of the good stuff: whole grains, lean protein, fresh fruit and vegetables, and less of the bad stuff: refined carbohydrates, processed sugar and fatty fried foods.

4. Recognise that the key to happiness is everything in moderation – don’t over-indulge, but also don’t stop yourself from having occasional (small!) treats.

5. Exercise – every day, even if it’s just a walk around the block. An active life leads to better blood sugar control.

6. Be informed. The more you know about diabetes, and carbohydrates, and how food and exercise affect your blood sugar, the easier it’ll be to manage your diabetes.

7. Get regular check-ups. Making sure your eyes, feet, blood pressure and heart are all in good condition will go a long way towards preventing unpleasant complications.

8. Be kind to yourself. Adding the management of diabetes to an already busy life can feel overwhelming at first, but if you take it one step at a time, and don’t beat yourself up when things don’t go the way you want them to, you’ll soon find your way.

 JET CLUB MEMBERS HAVE FREE ACCESS TO JET CLUB’S HELPLINES.

For health advice, call: 
0800 00 45 45
(SA & Namibia).
From Botswana, Lesotho & Swaziland,
dial 0027 11 991 8258

For more recipes go to www.diabetessa.org.za.