2019-07-01_Diabetic_Living_Australia

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Start the

day of f

right with

vegies

1 Put the cucumber, spinach,

apple, coconut water, protein

powder, cashew spread and ice

in a blender. Cover and blend

until smooth.

2 Add the psyllium husks and

blend until combined. Pour

smoothie into serving glasses

filled with ice. Serve immediately.

HEALTH TIP

This smoothie is rich in

potassium, which can help

promote a healthy blood

pressure by offsetting the

negative effect of sodium (salt).

NUTRITION INFO

PER SERVE 778kJ,

protein 16g, total

fat 3g (sat. fat 0g),

carbs 20g, fibre 9g,

sodium 215mg

• Carb exchanges 1½


• GI estimate low


• Lower carb

LC

GREEN SMOOTHIE

PREP TIME: 5 MINS

SERVES 2 (AS A BREAKFAST)

1 Lebanese cucumber, washed,

chopped

3 cups baby spinach leaves

1 (170g) large green apple,

quartered, core removed,

chopped

250ml (1 cup) coconut water

2 Tbsp protein powder

2 tsp cashew spread

1 /2 cup ice cubes, plus extra

to serve

1 Tbsp psyllium husks

diabetic living JULY/AUGUST 2019 79

1 small zucchini, coarsely grated

1 tomato, chopped

1 Tbsp chopped flat-leaf parsley,

plus extra leaves, to serve

2 x 60g eggs

1 Tbsp water

Freshly ground black pepper

10g finely grated parmesan

1 Heat 1 tsp of the oil in a

medium non-stick frying pan

over medium-high heat. Add

the mushrooms and corn. Cook,

stirring often, for 2-3 minutes

or until the mushrooms start

to soften. Add the zucchini

and tomato. Cook, stirring

often, for 1 minute. Transfer to

a bowl and stir in the parsley.

2 Whisk the eggs and water

in a small bowl. Season with

pepper. Wipe the pan out with

paper towel. Heat the remaining

oil in the pan over medium heat.

Once the pan is hot, pour in

eggs. Cook for 2-3 minutes,

pulling back the cooked edge of

egg and tilting the pan to move

around any uncooked egg.

3 Once the egg is almost set,

spoon the filling over half of the

omelette. Sprinkle over the

parmesan. Carefully lift unfilled

side of the omelette over the

filling. Slide onto a serving plate

to serve, garnished with parsley.

HEALTH TIP

Place your mushrooms in

direct sunlight for 1 hour prior to

eating or cooking to boost their

vitamin D content! ■