Diabetic Living Australia - July-August 2018

60

SECOND

WORDS

ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)

PHOTOGRAPHY

IMMEDIATE MEDIA, GETTY IMAGES

QUICK BREKKIE IDEAS

GRAPEFRUIT WITH

YOGHURT AND NUTS

Halve a grapefruit and cut small segments in the

grapefruit, without cutting all the way through

(makes it easier to eat). Sprinkle each half with

1 tsp raw sugar. Set aside for 10 minutes. Top

each with 2 Tbsp low-fat Greek-style natural

yoghurt. Sprinkle each half with 1 tsp almond

slivers and 2 tsp chopped unsalted pistachio

nuts and a pinch of ground cardamom.

Serves 1.

PER SERVE 920kJ, protein

6g, total fat 10g (sat. fat

1g), carbs 23g, fibre 7g,

sodium 16mg

• Carb exchanges 1 ½


• GI estimate low


• Gluten free


• Lower carb

PORRIDGE WITH PEAR,

SUNFLOWER SEEDS AND HONEY

Cook 80ml ( 1 / cup) rolled oats and 200ml low-fat

milk in a small saucepan over medium heat until

oats are soft. Top with 1 small chopped pear, 1 tsp

honey and 1 tsp sunflower seeds. Serves 1.

PER SERVE 1320kJ, protein 12g, total fat 6g

(sat. fat 2g), carbs 46g, fibre 8g, sodium 89mg

• Carb exchanges 3 • GI estimate low

COTTAGE CHEESE,

TOMATO  DILL ON RYE

Top 2 x 30g slices dark rye bread

each with 2 Tbsp low-fat cottage

cheese, 1 large tomato, sliced,

freshly ground black pepper, a

few dill sprigs and a little grated

lemon zest. Serve with a small

skim milk coffee or small skim

hot chocolate. Serves 1. ■

PER SERVE 1370kJ, protein 25g, total fat 4g

(sat. fat 2g), carbs 44g, fibre 7g, sodium 597mg

• Carb exchanges 3 • GI estimate low

Slice of success

Look out for Helga’s Lower Carb bread range in your local

supermarket today. The range is low GI, higher in protein

and has a good source of fibre. It has 25 per cent less

carbs than a standard mixed grain bread. It is available

in three variants; 5 Seeds, Soy & Toasted Sesame, and

Wholemeal & Seed. RRP $5.49 for 700g. Available at

Coles, Woolworths and independent supermarkets.

SUPERMARKET CRUSH

PER SERVE 599kJ, protein 4g,

total fat 7g (sat. fat 2g), carbs

11g, fibre 8g, sodium 8mg

• Carb exchanges ½
  
  
  •  GI estimate low
  
  
  
  


• Gluten free • Lower carb

SNACK IDEA

Chop 1 x 250g punnet

strawberries. Sprinkle

over 1 Tbsp pistachio

nuts, 1 tsp flaked

coconut and 1 tsp

sunflower seeds. Serve. GF LC

GF LC

diabetic living JULY/AUGUST 2018 85