Diabetic Living Australia — July-August 2017

PHOTOGRAPHY

BEN DEARNELY, GETTY IMAGES

STYLING

MARIE-HÉLÈNE CLAUZON

FOOD PREPARATION

PETA DENT

SOUP’S UP

SUPERMARKET CRUSH

On the lookout for new bakeware? Hello

Wiltshire porcelain enamel! This oven-

to-table range comes in a variety of sizes

from 200ml (good for individual dishes)

to 2.5 litres. It’s ovenproof and perfect

for desserts, lasagne or roasts, and nice

enough to serve at the table. Available

with blue or red trim (red is my favourite

but harder to find!), these dishes are

dishwasher and freezer safe with

a three-year warranty. RRP, from $9.

Visit wiltshire.com.au for stockists.

The big dish

Try these fresh vegie-packed bites to really

hit the spot when you need it most

QUICK AND EASY

Snack ideas

McKenzie’s Superblends are

a great addition to your soups,

casseroles, salads or can even

be served as a side. The fibre

blend contains freekeh, lentils

and beans, and provides you

with 27% of your daily fibre

intake. The protein blend

contains lentils, quinoa and

beans, and each serve provides

20% of your daily protein intake.

Available from most major

supermarkets, RRP $5.49.

Broad beans and goat’s

cheese on rye

Place 160g (1 cup) frozen broad beans

in a small microwave-safe dish. Cover and

cook on High/100% for 3-4 minutes or until

heated. Peel and discard the skins. Place

the beans in a bowl and toss with a little

chopped flat-leaf parsley leaves, a squeeze

of lemon juice and freshly ground black

pepper. Spread 2 slices wholemeal grain

bread with 40g goat’s cheese. Top with the

broad bean mixture. Serves 2 as a snack.

PER SERVE: 611kJ, protein 10g, total fat

5.7g (sat. fat 3g), carbs 11g, fibre 5g,

sodium 185mg • Carb exchanges 2⁄3

• GI estimate low • Lower carb

Fresh vegie and pesto pizza

Split 1 wholemeal English muffin in half.

Combine 2 Tbsp low-fat Greek-style

natural yoghurt and 1 tsp tomato pesto.

Spread over each half of the muffin. Top

with ¼ cup baby spinach leaves, 1⁄8 red

capsicum, cut into thin strips, and ½ carrot,

peeled into ribbons. Serves 2 as a snack.

PER SERVE: 548kJ, protein 7g, total fat 2.2g

(sat. fat 0.5g), carbs 19g, fibre 5g, sodium 244mg

• Carb exchanges 11⁄3 • GI estimate medium

Garlic and sesame kale chips

Remove inner stems from ½ bunch kale

and roughly chop the leaves. Place in a large

bowl and add 2 garlic cloves, crushed, and

1 Tbsp sesame seeds. Spray with olive oil

cooking spray and toss to combine. Spread

out over a tray lined with baking paper.

Bake in a preheated oven at 170°C (fan-

forced) for 8-10 minutes, or until the kale

is crunchy. Let cool. Serves 2 as a snack.

PER SERVE: 309kJ, protein 2g, total fat 5.7g (sat.

fat 0.8g), carbs 3g, fibre 2g, sodium 9mg • Carb

exchanges ¼ • GI estimate low • Lower carb

COOK’S tips

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