Diabetes Friendly Kale Salad

Not many salads aren’t diabetes friendly. I mean, it’s salad- you can’t get much healthier than fresh fruit and vegetables. But the issue is that salads are boring and generally tasteless. As a kid, I was always forced to eat salad- Mum would have never let me be a fussy eater and I thank her for that. But this did spark my interest in finding salads that are packed with flavour and won’t leave you feeling hungry. This salad is tasty and packed with vitamins and minerals. Also, if you’re a kale-hater, try using spinach or mixed lettuce!

Ingredients:

  • 1 Bunch Kale, finely chopped
  • 2 Carrot, ribbons (you can do this with a potato peeler)
  • 1 Pomegranate
  • 1 Apple, julienned
  • 1/2 Greek Yoghurt
  • 1/4 cup Tahini
  • 1 tbsp Lemon Juice
  • 1 tsp Dijon Mustard

Method:

  1. Combine vegetables in a bowl and toss until evenly combined.
  2. Mix greek yoghurt, tahini, lemon juice & mustard and pour over salad.

Diabetes-Friendly Healthy Fudge

Having diabetes doesn’t mean you have to miss out on delicious sweet treats. With this recipe, you can have your fudge and eat it too! These chewy delights have a secret ingredient…chickpeas! They are a great plant-based source of protein, and are extremely high in dietary fiber.  I used canned chickpeas as they are a lot more convenient, but if you’re worried about added sodium you can buy them dried, and soak them yourself. They have a low glycemic index which means they are great for diabetics! For added sweetness I used frozen raspberries. You might be thinking…doesn’t fruit contain sugar? Diabetics can’t have sugar right? Wrong! Everyone should be eating foods in moderation. But fruits have natural sugars that provide nutrients to your body. In particular, diabetics should limit eating foods that will rapidly spike their blood sugar levels. Different fruits will vary in glycemic Index Levels. Raspberries (as pictured above) have a score below 40 which means they have a low GI which means it is a great option for diabetics- plus they’re delicious! As well as raspberries, I used Rice Bran Syrup to add sweetness and a fudgy texture, which has a high GI score so I wouldn’t recommend this sweetener for a diabetic. Instead I would opt for agave syrup which has a GI score of 17. This fudge should be stored in an air-tight container in the freezer as they melt really quickly, so you can cut it up and eat it straight from the freezer as it retains it’s chewy, fudgy texture! Also, be creative with the toppings, you can use whatever flavours suit you.

Ingredients:

  • 1 1/2 cup cooked chickpeas (cooked from 1/2 c dried, or a 15 oz. can rinsed and drained)
  • 7-10 dates (dates have a high GI scale, so you don’t need to add them into this recipe if you’re conscious of this)
  • 2/3 cup Tbs natural almond butter
  • 1/2 c rice bran syrup OR agave syrup
  • 1 1/2 tsp pure vanilla extract
  • dash salt
  • 1/3 c coconut oil, melted
  • your choice of toppings- I used; frozen raspberries, chia seeds, cacao nibs, hemp seeds, chopped dates and melted dark chocolate.

Method:

  1. Blend chickpeas & dates in a food processor
  2. Add almond butter, your choice of sweetner, vanilla extract, salt & coconut oil and blend until smooth
  3. Line a baking tray and pour fudge into it.
  4. Decorate with toppings and freeze over night.
  5. Once the fudge is set, cut into bite sized pieces and store in an air-tight container.

National Diabetes Week: Breakfast Baked Eggs

Baked eggs are such a good way to start your day. They’re easy and quick to make, and don’t let the title fool you- you can eat this any time of the day! I also love this recipe because it is so versatile, if you don’t have beans or other ingredients in your fridge/cupboard, then pretty much any other vegetables will work- be creative! I used onions, chickpeas & beans and I’d usually put some kale or spinach in there too but I had none. I chose beans and chickpeas because they have a low GI scale (less than 55) so they’re a good option for diabetics. I also served it with crusty Turkish bread, but if you’re conscious of your blood sugar levels spiking (or if you’re diabetic) then try a sweet potato rosti or bread packed with fibre and whole-grains. You can also speak with your health specialists about low GI foods that won’t spike your blood sugar levels as much. Just remember to always eat in moderation and variety! 🍅 🥑 🥦 🥒 🥬 You can do this dish in either an oven safe saucepan or a regular sauce pan, Ill mention both methods below. This meal is also a big crowd pleaser, so get your family and friends around for breakfast and wow them with this dish!

Ingredients: Serves 2

  • 1/2 onion, sliced
  • 1/2 can chickpeas
  • 1/2 can cannellini beans
  • 1 tin crushed tomatoes
  • 1 tsp cumin
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • sprinkle salt & pepper
  • 2 eggs
  • Parsley to garnish

Method:

  1. If using an oven safe saucepan, preheat oven to 180 degrees celcius. In a saucepan, heat 1 tbsp of olive oil and cook onions for 5 minutes or until transparent on a medium-low heat.
  2. Add chickpeas and beans and cook for a further 2 minutes. Add crushed tomatoes and heat on a medium heat until simmering.
  3. Add spices and heat for a further 2 minutes.
  4. Crack eggs into the sauce. If using the oven method, place saucepan into the oven and bake for 7-10 minutes, the whites should be solid but the yolk still runny. Don’t forget to use oven mits to take out the pan- I’ve done this before and it’s not fun! If you don’t have an oven safe pan, crack eggs into the sauce and cover with a lid for about 5-10 minutes, the whites should be solid but the yolk still runny.
  5. Garnish with parsley, enjoy!

National Diabetes Week

Since it’s National Diabetes Week, I’m testing recipes that are diabetes friendly and sharing them with you guys. More than 100,000 Australians have developed diabetes in the past year, so it’s a growing issue in Australia that needs to be addressed. My recipes will focus on the growing epidemic of Type 2 Diabetes since it is a lifestyle disease that can be prevented. Lots of high fibre, heart- healthy, low GI, lean meats, healthy fats and fresh fruit and vegetables. All diets should include a widespread variety of different foods, but especially those with diabetes in order to prevent it and maintain it.

What is Diabetes?

There are three main types of diabetes, Type 1, Type 2 & Gestational diabetes. Diabetes means that your body can’t maintain healthy levels of glucose (energy source in the form of sugars) in the blood or cannot produce insulin (Type 1 Diabetes). Type 2 Diabetes means that your body does not respond well to insulin, which accounts for 85% of all diabetes. Long term risks of diabetes if not treated can include; blindness, amputations and heart disease.

Facts about Diabetes:

🥑280 Australians develop diabetes every day. That’s one person every five minutes! ⁣⁣
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🥑More than 100,000 Australians have developed diabetes in the past year

⁣⁣ 🥑Type 1 is an autoimmune condition, it cannot be prevented and there is no cure. The cause of type 1 diabetes is still unknown. ⁣⁣
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🥑Type 2 diabetes is caused by lifestyle and CAN be prevented. ⁣⁣
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🥑People with diabetes can have sugar! Diabetes effects blood glucose levels, so the overall assumption is that sugar cannot be eaten. But with a balanced diet, desserts and sweets can be eaten.⁣⁣
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⁣ 🥑Type 2 Diabetes is hereditary, so you may need to be more careful with lifestyle choices if it is in your family

Are you at risk?

Check if you are at risk with this Diabetes risk calculator from Diabetes Australia;
https://www.diabetesaustralia.com.au/risk-calculator

Source: Diabetes Australia; https://www.diabetesaustralia.com.au/