Diabetic Living Australia - July-August 2018

To add nutrients while cutting fat, increase

the amount of vegies and decrease the

meat you use in your main dishes.

Make it stretch

When making bolognaise,

decrease the meat by

one-quarter and make up

the difference in volume

with non-starchy vegies

such as tomatoes, onions,

capsicum and mushrooms.

Use smaller cut than called for

and increase the vegies to fill

the cooker between one-half

and three-quarters full. Use

low-carb choices such as

mushrooms, carrots, turnips,

celery and green beans.

MINCE BEEF ROASTS

Trim this much sodium

when you use homemade

versus purchased spice

mixes. If a recipe calls

for seasoning mixes or

packaged dried rubs, dips

or salad dressing mixes,

the sodium count can

skyrocket. Make your own

mixes instead from dried

herbs and spices.

250

mg sodium

DITCH

THE CREAM

Swap in light evaporated

milk in slow cooker recipes

that call for cream. You’ll

cut kilojoules and fat

but keep the creamy

texture.

INSTANT THICKENER

Add body and creaminess to thin,

stock-base soups by mashing some

of the beans, lentils, potatoes and/or

vegetables with a potato masher.

Herbs

enhance the

flavour of

foods

without

adding

kilojoules

500

to

diabetic living JULY/AUGUST 2018 23