Diabetic Living Australia – March-April 2019

recipe index

DRINKS
76 Berry & almond milk
smoothie
76 Endurance shake
55 Homemade gingerade
76 Light start shake
76 Peach Melba smoothie
47 Raspberry banana
smoothie
76 Recovery smoothie

BREAKFAST
73 Avocado, spinach, walnut
& feta wrap
73 Tropical fruit salad
73 Yoghurt with berries, nuts
& seeds

LIGHT MEALS,
SNACKS &
STARTERS
47 Apricot yoghurt granola
pots
47 Bean dip with vegie
sticks
47 Carrot & pineapple
muffins
46 Chicken guacamole wrap
47 Cinnamon custard plums
55 Creamy zucchini, potato, thyme
& garlic soup

46 Mini ham rolls

46 Ploughman’s lunchbox

46 Sweet potato & chickpea

soup

46 Very easy pasta salad

MAINS

63 Beef chow mein

25 Broccoli pesto pasta

36 Cajun grilled chicken

with bean salad &

guacamole

43 Cauliflower mac & cheese

65 Cheesy macaroni bolognese

pies

27 Chicken and vegie pizza

34 Chicken, broccolini &

beetroot salad with

avocado pesto

56 Chicken, silverbeet and

mushroom pies

40 Falafel burgers

64 Ginger chicken dumpling

soup

34 Ham, pea & polenta cakes

27 Honey soy beef

39 Italian eggplant bake

35 Marmalade pork

64 Moussaka

28 Mustard pork with stir-fried

greens

48 Paprika chicken with cherry

tomatoes and zucchini

ribbons

35 Pea, feta & herb

frittata

42 Poached eggs with broccolini

& tomatoes

28 Quick mushroom, chicken and

rosemary risotto

63 Stuffed cabbage leaves

35 Superfood salad with citrus

dressing

SIDES & EXTRAS

56 Slow roasted tomato,

cucumber and parmesan

salad

42 Wholemeal flatbreads

DESSERTS

68 Apricot and raspberry

tart

67 Berry bake with passionfruit

drizzle

66 Blueberry cheesecake brulee

pots

69 Chocolate and berry

mousse

57 Chocolate souffle

puddings

73 Quick dessert idea

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 carb

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