Diabetic Living Australia – May-June 2019

SUPERMARKET CRUSH

Drink up

Nexba Kombucha

is naturally sugar free

and is made with more

than 500 million

probiotics. It’s great for

your gut health and so

refreshing! Available

from Woolworths, in

Elderflower & Lemon,

Cinnamon & Lime, and

Mixed Berry flavours,

$8 (pack of 4).

QUICK LUNCHES!

PER SERVE 841kJ,

protein 4g, total fat 9g

(sat. fat 5g), carbs 25g,

fibre 3g, sodium 197mg

• Carb exchanges 1½


• GI estimate medium

DESSERT

Top 1 toasted

Nanna’s waffle

with a scoop of

sugar-free ice-

cream and 100g

mixed berries.

Drizzle with 2 tsp

diet chocolate

topping.

Serves 1

(as an occasional

dessert).

PEAR, PARMESAN,

AND CHICKEN SALAD

Toss 2 cups rocket leaves,

1 small pear, cut into thin

wedges, 10g parmesan

shavings and 80g cooked

shredded chicken.

Drizzle with a little

balsamic glaze. Serves 1.

STIR-FRIED

GREENS AND RICE

Cook 1 bunch chopped

Asian greens in 1 tsp

sesame oil with 1 crushed

clove garlic. Stir-fry in wok

over medium-high heat for

2-3 minutes or until tender.

Sprinkle with 1 tsp sesame seeds

and 2 Tbsp roughly chopped

unsalted roasted cashews. Serve with

1 / 3 cup cooked rice. Serves 1.

PER SERVE 1320kJ, protein 10g, total fat 16g

(sat. fat 3g), carbs 29g, fibre 8g, sodium 75mg

• Carb exchanges 2 • GI estimate low


• Gluten free

60

SECOND

PER SERVE 1200kJ, protein 32g, total fat 5g

(sat. fat 3g), carbs 18g, fibre 9g, sodium 184mg • Carb

exchanges 1 • GI estimate low • Gluten free • Lower carb

HERBED RICOTTA AND

MUSHROOMS ON SOURDOUGH

Top 2 slices toasted wholemeal sourdough bread

with 4 Tbsp low-fat ricotta mixed with 1 Tbsp

chopped herbs, pinch lemon zest and

freshly ground black pepper. Spoon

over 100g sliced mushrooms

cooked in a little olive oil

and garlic. Serves 1.

PER SERVE 1280kJ,

protein 17g, total

fat 10g (sat. fat 3g),

carbs 32g, fibre 7g,

sodium 469mg

• Carb exchanges 2
  
  
  • GI estimate low ■
  
  
  
  

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You don’t have to cook

fancy or complicated

masterpieces, just

good food from

fresh ingredients

• Julia Child

GF

GF LC

diabetic living MAY/JUNE 2019 87