Diabetic Living Australia – May-June 2019

RE

CI

PE

S^ A

LIS

O

N^

RO

BE

RT

S,^

SH

AN

NO

N^

LA

VE

RY

(D

IET

IT

IA

N)

PH

O

TO

GR

AP

HY

B

EN

D

EA

RN

LE

Y,^

GE

TT

Y^

IM

AG

ES

ST

YL

IN

G^

VA

NE

SS

A^

AU

ST

IN

FO

O

D^

PR

EP

AR

AT

IO

N^

SA

RA

H^

M

AY

O

H

sho

pp

ing

lis

t

YOU

R

LEFTOVERS

GROCERIES

Curry paste: Use to make

a curry, or rub a little curry paste

on white fish fillets before pan-

frying or barbecuing.

Evaporated milk: Use in soups,

sauces and desserts.

Pasta: Cook and serve with your

favourite healthy pasta sauce.

Rice: Toss 1/2 tub with a mix of

salmon or tuna in springwater,

four bean mix, cherry tomatoes,

Lebanese cucumber and

a handful of rocket leaves,

for a light meal.

Cranberry sauce: Serve with

grilled turkey steaks, steamed

vegies and a small bread roll.

Horseradish cream: Serve with

chargrilled or roast meats. Use

in salad dressings or sauces.

FRUIT AND VEGETABLES

Cherry tomatoes: Use in

toasted sandwiches, pasta

sauces or throw onto a pizza.

Rosemary: Finely chop and

combine with chopped parsley,

lemon zest and juice, and a little

extra virgin olive oil. Season with

pepper and use to marinate

steaks, chicken or lamb.

Parsley: Use in dressings and

salad and toss through steamed

veg with a squeeze of lemon

juice and a dash of pepper.

Fennel: Use in salads, stir-fries

or roasts, along with your vegies.

Lemon: Use juice in dressings

• drizzle over a salad to add a bit
  of zing without any calories.
  Potatoes: Use to make potato
  salad. Steam or microwave, and
  top with salt-reduced canned
  baked beans, chopped tomato,
  shredded lettuce, parsley and a
  little grated reduced-fat cheese,
  for a main meal.
  Celery: Cut into sticks and keep
  in the fridge to snack on. ■

GROCERIES

175 g^ jar^ hor

seradish^ cream

275 g^ jar^ cranb

erry^ sauce

210 g^ jar^ Valco

m^ red^

curry^ paste

375 ml^ can^ Ca

rnation^ Light

&^ Creamy^ Eva

porated^ Milk

250 g^ pkt^ (^2 x

125 g^ tubs)^

SunRice^ Stea

med^ Brown^

Rice^ &^ Quino

a

375 g^ pkt^ fres

h^ fettuccine^

FRUIT^ AND

VEGETABLE

S

2 bunches^ ba

by^ beets

2 small^ heads

fennel

½^ bunch^ cele

ry

120 g^ rocket^ le

aves

2 lemons

1 small^ leek

1 bunch^ bab

y carrots

1 bunch^ flat-

leaf^ parsley

1 red^ onion^

6 baby^ (slend

er)^ eggplant

200 g^ button

mushrooms

100 g^ sugar^ sn

ap^ peas

2 x^250 g^ punn

et^ cherry^

tomatoes^

1 bunch^ rose

mary^

1.^5 g^ pkt^ Spud

Lite^ Potatoe

s

1 small^ red^ ap

ple^

1 small^ avoca

do^

MEAT^ &^ CH

ICKEN

300 g^ lamb^ le

g^ steaks

300 g^ pork^ fi

llet

250 g^ skinless

chicken^ breas

t^

fillet^

SEAFOOD

300 g^ skinless

and^ boneless

white^ fish^ fill

ets^

HOME

Olive^ oil/Extr

a^ virgin^

olive^ oil

Black^ pepper

4 garlic^ cloves

Cornflour

Balsamic^ vine

gar

Parmesan

Dried^ breadc

rumbs