2019-11-01 Diabetic Living Australia

Food is our

common

ground, a

universal

experience

• James Beard

LOWER CARB SNACK IDEAS

PER SERVE 1040kJ,

protein 14g, total fat 2g

(sat. fat 0g), carbs 34g,

fibre 12g, sodium 493mg

• Carb exchanges 2½
  
  
  • GI estimate low
  
  
  
  

BREKKIE

Heat 1 x 140g can

salt-reduced baked

beans in the

microwave on

High/100% for

50 seconds. Serve

with 1 halved egg

tomato, 30g baby

spinach leaves and

1 slice toasted

wholegrain

sourdough.

Serves 1.

BERRY NUTTY YOGHURT

Top 85g (1/3 cup) diet vanilla yoghurt with

1 /2 cup mixed frozen berries (defrost if you like)

and 10g chopped walnuts. Serves 1.

EGG AND LETTUCE WRAPS

Mash 1 x 60g boiled egg and combine with 2 tsp

97% fat-free mayonnaise or gluten-free mayonnaise

and freshly ground black pepper. Fill 2 butter lettuce

leaves with the egg mixture. Top with a little chopped

red capsicum, tomato and parsley. Serves 1.

PER SERVE 521kJ, protein 9g,

total fat 6g (sat. fat 2g),

carbs 7g, fibre 3g, sodium

169mg • Carb exchanges ½

• GI estimate low
  
  
  • Gluten-free option
    
    
    • Lower carb
    
    
    
    
  
  
  
  

60

SECOND

PER SERVE 554kJ,

protein 5g, total

fat 7g (sat. fat 0g),

carbs 9g, fibre 3g,

sodium 46mg

• Carb exchanges ½


• GI estimate low


• Gluten free


• Lower carb

BOOST YOUR GUT, MOOD

Are you feeding your healthy gut bacteria adequately to

support a healthy immune system and boost your mood?

Uplift Food Daily Uplifter provides prebiotic fibres and

nutrients to support good health, but more specifically

your mood. Try adding it to your breakfast cereal, smoothies

or pancakes for an uplifting

start to the day. Just remember

to consider your overall carb

intake requirements and adjust

as necessary to help manage

your blood glucose levels, as

one 25g serve contains about

10g of carbohydrates. Available

from upliftfood.com.au and

selected health food stores, from

$44.95. For more information

on prebiotics see page 89.

STUFFED AVOCADO

Fill half a small avocado with 2 Tbsp low-fat

cottage cheese. Drizzle with 1 tsp sweet chilli

sauce, a few chopped herbs and a little grated

lemon zest. Sprinkle with freshly

ground black pepper. Serves 1.

PER SERVE 669kJ,

protein 6g, total

fat 12g (sat. fat 3g),

carbs 6g, fibre 2g,

sodium 172mg

• Carb exchanges ½


• GI estimate low


• Lower carb ■

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