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 check the label to ensure the product is suitable for you. Note: Some spices carry a ‘may
contain’ statement. It is important to check the label of packaged products to ensure they are gluten free.
LOWER CARB When a recipe is tagged ‘lower carb’ it means it is less than 2 carb exchanges for a main or light meal
and less than 1 carb exchange for a snack or dessert. This may be beneficial for people who are trying to control their type 2
with diet and/or medication. If you are on insulin and planning to follow a lower-carb diet, speak to your care team first.KEY Freezable Gluten free Gluten-free option Vegetarian Lower carbDRINKS
65 Beetroot, orange and
ginger juice
79 Green smoothie
BREAKFAST
78 Cauliflower and parmesan
fritters with roasted
tomatoes
77 Crepes with yoghurt,
fruit and maple syrup
77 Fruit & nut muesli
78 Mushroom, corn and
parmesan omelette
LIGHT MEALS,
SNACKS &
STARTERS
47 Beef pho
65 Chicken & avo muffins
58 Chicken with quinoa Greek
salad
58 Crab noodle salad
42 Creamy chickpea and
pumpkin soup
48 Creamy sweet corn and
mussel chowder
65 Curried tuna and cucumber
bites
57 Italian-style salad with crisp
pancetta
64 Kale chips
57 Lamb cutlets with minty broad
bean mash
58 Lemon & rosemary traybake
lamb
61 Lemon marjoram sardines with
walnut & pepper dressing
59 Pan-fried potato, tomato
and egg
46 Rich tomato and seafood
soup
45 Roast capsicum and lentils
with walnut and lemon
topping
64 Salmon and rocket muffins
56 Salmon with potato, tomato
and corn salad
48 Smoky tomato and bacon
soup
65 Spicy popcorn
64 Spinach and cream cheese
dip
57 Spinach, capsicum and
bocconcini salad
47 Sweet corn and chicken
soupMAINS
36 Balsamic roasted sausages
with red veg
24 Cauliflower, leek and cheddar
soup
49 Chicken, spinach and
cauliflower pies
31 Chicken with creamy
cranberry sauce and roasted
vegies30 Indian-style fish curry
38 Korean sesame pork
stir-fry
22 Massaman beef
curry
37 Miso steak
39 Pork and prawn noodles
24 Roasted cauliflower, pumpkin
& lamb salad
30 Roasted winter vegie
salad
34 Simple seafood stew
23 Soy roasted Asian greens
and salmon
31 Steak with salsa verde
and pea mash
38 Tandoori chicken
23 Turkey patties with Greek
salad
39 Vegie meatballs with tomato
courgettiDESSERTS
73 Baked orange and passionfruit
cheesecake
72 Cappuccino-style jellies
73 Chocolate dipped
fruit
73 Creamy chocolate macaron
sandwiches
70 Mini chocolate soufflé
puddings
72 Soft meringues with poached
strawberriesindex
diabetic living JULY/AUGUST 2019 135