Low GI Recipes of the Month
July’s recipes are ideas for feeding toddlers, school-age kids, teens and adults with type 1 diabetes that the whole family will tuck into happily. They are from The Diabetes and Pre-diabetes Handbook, just published this month in the US and Canada as The New Glucose Revolution for Diabetes. Home economist Diane Temple tested the recipes and Scott Dickinson did the food photography.
This recipe for toddlers makes a larger amount, so you can freeze the leftover portions.
Prep time: 5 minutes; Cooking time: 15 minutes; Serves: 5
1 tablespoon canola oil
½ medium onion, chopped very finely
150 g lean mince
¼ cup (60 ml/3 tablespoons) concentrated tomato paste
2 tablespoons finely grated orange-fleshed sweet potato
1/3 cup (80 ml) water
½ teaspoon oregano flakes
- In a small saucepan, heat oil. Add onion and cook on a low heat for 3–4 minutes, or until soft, stirring often. Add mince and cook until brown, stirring to break up lumps. Add tomato paste and sweet potato, and stir to combine. Add water and oregano and cook on a low heat for 10 minutes.
- When cool, divide sauce into 5 portions and freeze those you don’t need now in labelled sealed containers or ziplock bags. Thaw in refrigerator when needed.
- Meanwhile, cook pasta according to directions on packet. Drain pasta and mix through sauce.
1170 kJ/ 278 Cal; Protein 12 g; Fat 7 g (includes saturated fat 1 g); Carbohydrate 38 g; Fibre 3 g; Sodium 110 mg
This is a terrific recipe for kids and teens to make and eat. It combines vegetables, ham and corn into one easy dish that can be eaten hot, warm or cold. It’s great for picnics too. Grate the zucchini, carrots and onion in a food processor if you have one – it’s much easier.
Prep time: 30 mins; Cooking time: 40 mins; Serves: 6
photo: Scott Dickinson
4 omega-3 eggs
1 × 440 g (14 oz) can sweet corn kernels, salt reduced, drained
2 slices (50 g/1¾ oz) leg ham, diced
½ cup (40 g) reduced fat grated tasty cheese
2 zucchini (courgettes), grated
2 medium carrots, grated
1 medium onion, finely chopped
½ cup (80 g) wholemeal self-raising flour
- Preheat the oven to 150ºC/300ºF.
- Lightly beat the eggs together in a large mixing bowl. Add the drained sweet corn kernels, diced ham, cheese, zucchini, carrots and onion. Add the flour. Stir thoroughly to combine.
- Spoon the mixture into a large greased lasagne dish and press down to flatten the top. Bake for 40 minutes, or until browned and set.
830 kJ/ 198 Cal; Protein 12 g; Fat 7 g (includes saturated fat 3 g); Carbohydrate 19 g; Fibre 4 g; Sodium 455 mg
Super Muesli Bar
This recipe is perfect for teenage lunchboxes or after school. It is based on ‘Dad’s Super Muesli Bar’ that came from one of our readers, Piers Hartley. You can buy roasted hazelnuts from the supermarket.
Prep time: 25 mins; Cooking time: 25 mins; Makes: 16 pieces/bars
photo: Scott Dickinson
1 cup (90 g/3 oz) rolled oats
½ cup (75 g/2½ oz) roasted hazelnuts, chopped
¼ cup (40 g/1½ oz) sunflower seeds
2 tablespoons (25 g/1 oz) sesame seeds
¼ cup (40 g) wholemeal self-raising flour
1 teaspoon cinnamon
½ cup (80 g/2¾ oz) dates, chopped
½ cup (75 g/2½ oz) dried apricots, chopped
40 g (1½ oz) monounsaturated margarine
2 tablespoons honey
1 tablespoon brown sugar
1 teaspoon vanilla essence
1 egg plus 1 egg white
- Preheat the oven to 180ºC/350ºF and grease a 19 x 29 cm (about 7 x 11 in) rectangular slice pan. Line the base and 2 long sides with baking paper and extend the paper a few centimetres above the edge of the pan to help with removing the muesli slices later.
- In a large bowl, combine oats, nuts, seeds, flour and cinnamon. Mix in the dried fruit.
- In a small saucepan, melt margarine, honey and sugar on a low heat, stirring until the ingredients are melted and combined. Remove from heat and add vanilla essence.
- In a small bowl, beat egg and egg white together.
- Add margarine mixture and eggs to the oat mixture and mix until well combined. Spoon into prepared tin and press down so it is an even level. Bake for 25 minutes, or until lightly golden. Cool in tin before cutting into slices.
595 kJ/ 142 Cal; Protein 3 g; Fat 8 g (includes saturated fat 1 g); Carbohydrate 15 g; Fibre 2 g; Sodium 46 mg
Most chocolate mousse recipes are seriously high in saturated fat, so not ideal if you have diabetes and need to watch your weight. We have reduced the fat significantly in this recipe, but you’ll still be able to enjoy that creamy, chocolate-in-the-mouth flavour.
Prep time: 10 mins; Cooking time: 5 mins; Chilling time: 2–3 hours; Serves: 6
photo: Scott Dickinson
30 g (1 oz) cocoa powder
2 teaspoons gelatine powder
110 g (4 oz) sugar
375 ml (1½ cups) skim evaporated milk
125 ml (1/2 cup) reduced fat cream
150 g (5½ oz) strawberries or raspberries,
- Sift the cocoa into a saucepan, then stir in the gelatine and sugar. Stir in about 60 ml (¼ cup) of the milk, stirring to form a smooth paste. Put the saucepan over medium heat and stir for about 3 minutes to dissolve the sugar and gelatine, then gradually stir in the remaining milk. Heat until the liquid is hot but not boiling, stirring occasionally.
- Remove from the heat, stir in the cream, then divide the mixture among 6 × ½ cup (125 ml) glasses or ramekins. Chill until set.
- Serve with the fresh berries.
800 kJ/ 190 Cal; Protein 8 g; Fat 5 g (includes saturated fat 4 g); Carbohydrate (g) 28 g; Fibre 1 g; Sodium 90 mg