Diabetic Living Australia — July-August 2017

T H U R S DAY FR I DAY SAT U R DAY

In a hurry? Grab a

pouch of Chobani

Blueberry Yogurt

with Uncle Tobys

Steel Cut Oats

and a handful (30g)

of raw unsalted

mixed nuts

½ cup Goodness

Superfoods Protein

Clusters topped

with ½ cup low-fat

milk and ½ cup

thawed mixed

berries

1 slice toasted

multigrain

sourdough topped

with 3 Tbsp ricotta,

handful of baby

spinach and 1 Tbsp

chopped walnuts

20g slice low-fat

cheddar and

5 dried apricots

20g raw unsalted

mixed nuts

1 tub Chobani

low-fat yoghurt

Fresh vegie and

pesto pizza

(page 65)

20g slice low-fat

cheddar and

5 dried apricots

Garlic and sesame

kale chips

(page 65)

Spicy eggplant

beef with tortilla

chips (page 56)

Pictured above

Chicken and

cauliflower rice

(page 56)

Pictured above

Lamb with baked

potato and sprout

slaw (page 56)

Pictured above

½ ripe pear, sliced,

with 80ml (1⁄3 cup)

low-fat custard

Steamed golden

syrup pudding

(page 39)

1 piece seasonal

fresh fruit

it ’s easy!

This menu planner has been created by a dietitian and exercise physiologist for the average person with diabetes. If you have s

pecial needs,

please consult your own dietitian. Check the product packaging or the nutrition info boxes near our recipes for nutritional ana

lysis.

depending on your exercise levels

Always discuss your exercise plans with your doctor first

have a couple of alcohol-free days a week

Healthy

Try these nutritious winter lunch

ideas to warm you from the inside

Soups

HOMEMADE Create a big batch

of your favourite soup loaded with

vegies, then freeze in one-serve

portions. These are easy to grab from

the freezer and reheat when you’re

busy. See the soup special, page 126.

STORE BOUGHT Look for soup with

less than 700mg of sodium per serve.

Try these store-bought options that

have a lower salt content. Serve with

a few low-salt crackers or extra veg.

● La Zuppa Tuscan Chicken

& Vegetable Soup (2 serves

per packet)

● Fodmapped For You! Lamb

+ Vegetable Soup (2 serves

per packet)

● Coles Chicken & Corn Soup

(chilled) (1 serve per container)

● Campbell’s Country Ladle Hearty

Beef and Vegetable (2 serves per can)

● Heinz Sweet Potato, Bacon & Kale

soup (1 serve per can)

● Pitango Chunky Vegetable &

Quinoa Soup (2 serves per packet)

● Campbell’s Simply Soup

Healthy Greens with Kale

(2 serves per packet)

● Heinz Big Red Salt Reduced

Condensed Tomato Soup

(1 serve per can)

● Amy’s Kitchen Organic Lentil

Vegetable Soup (2 serves per can) ■

winter

refuels

diabetic living JULY/AUGUST 2017 67