Diabetic Living Australia – March-April 2019

T H U R S DAY F R I DAY S AT U R DAY

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is. Are you looking for a low-cost and

environmentally friendly source of

protein, that is naturally low in fat

and contains no cholesterol?! Look

no further than the legume family!

Whether you choose soybeans,

chickpeas, lima beans, red kidney

beans, lentils or any other member of

the Leguminosae family, you can rest

assured you will be eating a wealth

of nutrients, fibre and antioxidants.

Research suggests that

eating legumes may help in the

management of blood glucose levels,

cholesterol and weight; as well as

reduce the risk of heart disease,

diabetes and some cancers.

When choosing canned varieties,

look for those labelled as “no added

salt” or “reduced salt”, or be sure

to rinse your legumes well under

running water, as this can reduce

the sodium content by up to 50%.

Legumes can be included in your

daily diet in a variety of healthly

and delicious ways, such as:

• Baked beans on toast


• Lentil or bean salads


• Mexican dishes


• Soups


• Curries


• Falafels and vegie burger patties


• Roasted chickpeas or fava beans


• Hummus dip ■

Lova

ble

legumes

have a couple of alcohol-free days a week

Always discuss your exercise plans with your doctor first

depending on your exercise levels

Avocado, spinach,

walnut & feta wrap

(page 73)

Tropical fruit salad

(page 73)

Peach Melba

smoothie

(page 76)

2 Vita-weats topped

with 20g reduced

fat cheddar &

sliced tomato

30g mixed nuts

Chicken

guacamole wrap

(page 46)

1 wholemeal

crumpet toasted &

topped with 1 tsp

100% fruit jam

Mini ham rolls

(page 46)

& 1 cup

fruit salad

2 slices grain bread

filled with 95g can

salmon (drained),

handful rocket &

cucumber ribbons

170g tub Chobani

no-fat yoghurt

Carrot & pineapple

muffin (page 47)

2 Tbsp hummus &

1 cup carrot sticks

Broccoli pesto

pasta (page 25)

Pictured above

Beef chow mein

(page 63)

Pictured above

Quick mushroom,

chicken &

rosemary risotto

(page 28)

Pictured above

5 canned peach

slices & ½ cup low-

fat custard

170g tub Chobani

no-fat yoghurt

Chocolate &

berry mousse

(page 69)