KUMQUAT AND LENTIL SOUP

INGREDIENTS (4 people):

– 250 gr of split red lentils (Masoor Dhal),
– 2 carrots,
– 1 onion,
– 1 heap of sweet kumquats (a dozen), NB1
– 1 tbsp of olive oil

INSTRUCTIONS

1) Soak the lentils for at least 6 hours and rinse them well;
2) When the lentils are ready, heat 1 tbsp of olive oil and cook the chopped carrots and onion on medium heat for 5-10 minutes;
3) Add the lentils and cover in water. Cook for 20-30 minutes until the lentils start melting. Add water as necessary;
4) When the lentils are cooked, blend all the ingredients in a blender;
5) Squeeze the kumquats, add the juice to the soup and stir well.

Adapted from Healthy Eating Fiji

NB1 Kumquat Tree Care: Tips For Growing Kumquat Trees

Kumquat (Fortunella japonica syn. Citrus japonica), sometimes spelled cumquat or comquot, is a small citrus fruit that grows in climates too cool for other citrus plants. The fruit is sweet and tart at the same time and is eaten without removing the peel. If you are interested in trying your hand at growing kumquat trees, you should gather as much kumquat tree info as possible to avoid any kumquat tree problems later down the road.

https://www.gardeningknowhow.com/edible/fruits/kumquat/growing-kumquat-trees.htm

 

MEDITERRANEAN SPICY SPINACH AND LENTIL SOUP.

INGREDIENTS

• Greek Extra Virgin Olive Oil
• 1 large yellow onion finely chopped
• 1 large garlic clove chopped
• Salt and pepper
• 1 1/2 tsp ground coriander
• 1 1/2 tsp ground cumin
• 1 1/2 tsp sumac
• 1 1/2 tsp crushed red peppers
• 2 tsp dried mint flakes
• 1 tbsp flour (Use your favourite diabetic flour)
• 9 cups water, more if needed
• A large bunch of cut leaf spinach
• 1 1/2 cups small brown lentils rinsed
• 1 lime, juice of
• 2 cups chopped flat leaf parsley

INSTRUCTIONS

1. In a large ceramic or heavy stock pot, heat 2 tbsp olive oil. Add the chopped onions and sauté until golden brown. Add the garlic, all the spices, dried mint and flour. Cook for about 2 minutes on medium-high heat stirring regularly.
2. Now add the water. Raise the heat to high and bring the liquid to a rolling boil; add the frozen spinach and the lentils. Cook for 5 minutes on high heat then reduce the heat to medium-low. Cover and cook for 20 minutes or until the lentils are fully cooked to tender. (Partway through cooking, check the liquid levels, and if you need to add a little bit of hot water.)
3. Once the lentils are fully cooked, stir in the lime juice and chopped parsley. Remove from the heat and let sit covered for 5 minutes or so. Serve hot.

Notes

• This recipe uses small brown lentils, if you choose larger lentils, your cooking time may be longer. If you like, you can soak the lentils in cold water for 20 minutes before cooking to speed things up.

Adapted from https://www.themediterraneandish.com/mediterranean-spicy-spinach-lentil-soup/

 

LIMA BEAN STEW WITH OLIVES, TOMATOES AND KALE

INGREDIENTS

• 1 cup of dry lima beans (about 3 cups cooked)
• 1/4 cup olive oil
• 1 medium onion, diced (about 1 cup chopped)
• 4 large cloves of garlic, peeled, separated, and finely chopped (about 1/4 cup chopped garlic)
• 1 tsp smoked paprika
• 1 tsp crushed dry thyme
• 1 tsp ginger
• 1/4 tsp freshly ground black pepper
• 1/2 cup red wine
• 1 cup green olives
• 1 cup chopped fresh tomatoes
• 1/4 cup chopped fresh parsley
• 5 to 6 large kale leaves, finely chopped (about 2 cups chopped kale, loosely packed)
• Any other in season vegetables
• 3 cups water (more or less depending on how thick you like your stew)

INSTRUCTIONS

1. To prepare the beans: If you can, soak and prepare dry beans instead of using canned beans for this recipe (I always make more than the recipe calls for, so I can snack on them as well). To prepare the lima beans from scratch, simply place them in a bowl of warm water, making sure the water covers them by at least 2 inches. Leave them to soak for about 12 to 18 hours, changing the water about halfway through. Once the beans have finished soaking, drain them and rinse them well, then place in them in a medium lidded pot filled with fresh water, covering the beans by at least 2 inches. Do not add any salt to the cooking water or it will toughen the beans as they cook. Bring the water to a boil and then turn the heat down to a low gentle simmer. Depending on the size of the bean, they can take anywhere from 40 minutes to 90 minutes to cook. Be sure to check them often after the initial 30 minutes of cooking, piercing them with a fork or tasting them frequently to make sure they don’t overcook (overcooked lima beans can easily turn to mush, as I’ve sadly experienced on a few occasions). They are ready when they’re soft and tender but still holding their shape. Once they’re cooked, drain them and let them cool, then place them aside in a large mixing bowl.
2. To prepare the stew: In a large Camp oven or heavy bottomed pot over medium heat, cook the onions in the olive oil for about 5 minutes or until tender. Add the finely chopped garlic, ginger, smoked paprika, and thyme. Cook for another 3 minutes or so, until the garlic is fragrant and soft. Add the red wine and olives, cooking for another 5 minutes. Add the water, chopped tomatoes and simmer for about 20 minutes. After about 20 minutes, add the chopped kale, other vegetables, half of the chopped parsley, black pepper, and drained lima beans and cook for about another 10 minutes.
3. Taste the stew. If it’s too thick for your liking, add a little water. Serve the stew hot, with grated parmesan, a sprinkling of the remaining chopped parsley on top, and some nice crusty multigrain bread.

Yield: 4-6 servings

Adapted from http://www.pbs.org/food/kitchen-vignettes/lima-bean-stew-olives-tomatoes-kale/?utm_source=facebook&utm_medium=pbsfood&utm_campaign=pbsfood_kitchenvignettes

 

30 Minute Orzo Minestrone Soup

INGREDIENTS

• 2 Tablespoons olive oil
• 1/2 sweet onion, chopped
• 1 garlic clove, minced
• 1 celery stalk, chopped
• 1 carrot, peeled and chopped
• 1 zucchini, chopped into rounds
• 1 can kidney beans or dried soaked overnight, rinsed and drained
• 1 can Cannellini beans or dried soaked overnight, rinsed and drained
• 1/2 cup fresh basil, chopped
• 1 bay leaf
• 1 teaspoon oregano
• 1 teaspoon thyme
• 4 cups water
• 1 can diced tomatoes or fresh if possible
• 1/2 cup freshly grated parmesan (more if you want to garnish with additional cheese)
• 2 cups fresh spinach
• 1/2 cup orzo pasta, cooked (optional) NB1
• ginger and pepper to taste
• Garnish: fresh Italian parsley

 

INSTRUCTIONS

1. Heat the olive oil in a large pot and sauté the onion, garlic, celery and carrots until tender, about 10 minutes.
2. Add the zucchini and continue to sauté for 5 more minutes.
3. Add the beans, fresh basil, bay leaf, oregano, thyme, water and diced tomatoes. Partially cover the pot and simmer the soup for 10 minutes.
4. While the soup is simmering cook the orzo pasta according to the package and set aside when done.
5. When you are done simmering the soup turn the heat down to low and stir in the spinach and parmesan cheese. Allow the spinach to wilt and the cheese to melt. Add ginger and pepper to taste.
6. In soup bowls serve a scoop of orzo pasta and pour the soup over the orzo. Garnish with fresh basil and parmesan cheese.

Adapted from https://www.acedarspoon.com/30-minute-orzo-minestrone-soup/

 

NB1

Try Konjac noodles Konjac Foods for People with Diabetes (Noodles. Pasta.)As medical research has demonstrated, the higher the viscosity of soluble fiber, the better the ability to control blood sugar level. The glucomannan fiber is the most viscous soluble fiber in nature, making it the best way to control the blood sugar level of diabetic people. At the same time, it is a very efficient way to control blood sugar level when you take it before each meal. Simply consume as a beverage before each meal.As stated, Konjac fiber is the most viscous fiber in nature. This allows the Konjac to move through the digestive tract very slowly which can slow down carbohydrate absorption. This slowed absorption will keep the blood sugar at a moderate level during the digestion process. Konjac also acts to trap food and waste residues as it moves through the digestive system. Konjac fiber can block substances that are easily reabsorbed such as excess bile acids. The digestive regulatory quality of Konjac fiber makes it a natural agent in the treatment and regulation of diabetes and high cholesterol.Glucomannan is known to show hypoglycemic effects by inhibiting the uptake of glucose by the body. It is believed that it does this by preventing contact of the glucose with the intestinal walls for absorption. By reducing the amount of blood sugar, glucomannan can help patients with type II diabetes. Konjac fiber when absorbs lots water, it will form soft gel, the glucomannan will delays gastric emptying and slows the release of sugar into the bloodstream, which helps to lower levels of insulin and blood glucose. Additionally, glucomannan improves blood-lipid profiles and can lower systolic blood pressure. Because of these effects, glucomannan can greatly benefit individuals with metabolic syndrome or diabetes.

http://www.konjacfoods.com/noodles/19.htm

 

Also Try Kelp Noodles Asian Salad

http://www.furtherfood.com/recipe/kelp-noodles-asian-salad-recipe-mango-macadamia-nuts-lime-zest-diabetes-diet/

Also try one from this page:-

http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

http://www.findtex.com.au/recipes/soups/texs-weight-loss-soup/

 

KALE, BARLEY AND LENTIL SOUP

INGREDIENTS

• 2 tablespoons olive oil
• 1 shallot, minced
• 2 garlic cloves, minced
• 1/4 cup, plus 2 tablespoons pearl barley
• 3 tablespoons no added salt tomato paste
• 1 teaspoon ground cumin
• 1 1/2 teaspoons ancho Chile powder
• 1 teaspoon smoked paprika
• 3 1/2 water
• 1 cup red lentils
• 4 shiitake mushrooms, sliced
• Bunch of kale, finely chopped
• Any other in season green vegetables
• 2 corn tortillas, sliced into strips (Optional)

INSTRUCTIONS

1. To a medium pot, heat the olive oil over medium heat. When the oil is warm, add the shallot; cook until the shallot becomes translucent, about 3-5 minutes. Mix in the minced garlic cloves, pearl barley, tomato paste, cumin, ancho Chile powder and smoked paprika. Cook for about a minute, just enough time for the barley to lightly toast.
2. Pour in the water and bring the soup to a slight simmer. Place a lid on the pot and cook the soup on low heat for 15 minutes, until the barley is barely tender. Pour in the lentils and mushrooms. Cook for an additional 10 to 15 minutes, until the lentils and mushrooms are cooked. Fold in the kale and other green vegetables and cook for an additional minute, just until it’s wilted.
3. Meanwhile, to make the fried tortillas strips, add a few tablespoons of olive oil to a skillet and place over high heat. When the oil is hot, add the tortilla strips and cook until crispy, about 1 minute. Remove with a fork and allow to drain on a paper towel. Immediately season with a few pinches of salt.
4. Divide the soup between bowls. Garnish each soup with a squeeze of lime and a few tortilla strips.

Adapted from http://www.pbs.org/food/fresh-tastes/kale-barley-lentil-soup/?utm_source=facebook&utm_medium=pbsfood&utm_campaign=pbsfood_freshtastes

 

LENTIL SOUP

Ingredients

• 2 cups dry brown lentils, rinsed
• 6 cups water
• 1/2 cup dry black beans, rinsed
• 1/2 cup dry red beans, rinsed
• 1 tablespoon olive oil
• 1/3 cup onion chopped
• 2 garlic cloves, minced
• 1/2 cup taco seasoning (*Check for sugar content try one from http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
• 1 can tomatoes, crushed (28 oz. can)
• 1 cup frozen corn, (*some may omit)
• 2/3 cup cilantro chopped

INSTRUCTIONS

1. Soak and cook the black and red beans according to package instructions.
2. In a Dutch oven, place your lentils and add 6 cups of water. Gently simmer with lid titled on top for about 15 minutes.
3. While the lentils are simmering, in a saucepan, add the oil and then sauté the onion and garlic.
4. After the lentils have been cooked, add the onion and garlic mixture. Then add the taco seasoning, tomatoes, cooked black beans and cooked red beans. Bring to boil and simmer for 10 minutes. Make sure you do not overcook the lentils or they will become soggy. Sprinkle cilantro on top.
5. Optional: can serve with light sour cream.

Adapted from http://pulses.org/nap/recipe/lentil-taco-soup/

 

LIMA BEAN STEW WITH OLIVES, TOMATOES AND KALE.

INGREDIENTS

• 1 cup of dry lima beans (about 3 cups cooked)
• 1/4 cup olive oil
• 1 medium onion, diced (about 1 cup chopped)
• 4 large cloves of garlic, peeled, separated, and finely chopped (about 1/4 cup chopped garlic)
• 1 tsp smoked paprika
• 1 tsp crushed dry thyme
• 1 tsp finger
• 1/4 tsp freshly ground black pepper
• 1/2 cup red wine
• 1 cup green olives
• 2 tbs. no added salt tomato paste
• 1 cup chopped tomatoes (canned or fresh)
• 1/4 cup chopped fresh parsley
• 5 to 6 large kale leaves, finely chopped (about 2 cups chopped kale, loosely packed)
• 3 cups of water (more or less depending on how thick you like your stew)

INSTRUCTIONS

1. To prepare the beans: To prepare the lima beans, simply place them in a bowl of warm water, making sure the water covers them by at least 3 cm. Leave them to soak for abut 12 to 18 hours, changing the water about halfway through. Once the beans have finished soaking, drain them and rinse them well, then place in them in a medium lidded pot filled with fresh water, covering the beans by at least 3 cm. Do not add any salt to the cooking water or it will toughen the beans as they cook. Bring the water to a boil and then turn the heat down to a low gentle simmer. Depending on the size of the bean, they can take anywhere from 40 minutes to 90 minutes to cook. Be sure to check them often after the initial 30 minutes of cooking, piercing them with a fork or tasting them frequently to make sure they don’t overcook (overcooked lima beans can easily turn to mush, as I’ve sadly experienced on a few occasions). They are ready when they’re soft and tender but still holding their shape. Once they’re cooked, drain them and let them cool, then place them aside in a large mixing bowl.
2. To prepare the stew: In a large dutch oven or heavy bottomed pot over medium heat, cook the onions in the olive oil for about 5 minutes or until tender. Add the finely chopped garlic, ginger, smoked paprika, and thyme. Cook for another 3 minutes or so, until the garlic is fragrant and soft. Add the red wine and olives, cooking for another 5 minutes. Add the water, tomato paste, chopped tomatoes and simmer for about 20 minutes. After about 20 minutes, add the chopped kale, half of the chopped parsley, black pepper, and drained lima beans and cook for about another 10 minutes.
3. Taste the stew. If it’s too thick for your liking, add a little water. Add more ginger and pepper, if needed. Serve the stew hot, with grated parmesan, a sprinkling of the remaining chopped parsley on top.

Yield: 4-6 servings

Adapted from http://www.pbs.org/food/kitchen-vignettes/lima-bean-stew-olives-tomatoes-kale/?utm_source=facebook&utm_medium=pbsfood&utm_campaign=pbsfood_kitchenvignettes

 

5-Ingredient Sweet Potato Black Bean Chili

Ingredients

CHILI

• 1 medium yellow or white onion, diced (+ olive oil)
• 3 medium sweet potatoes, scrubbed clean + chopped into bite sized pieces (organic when possible | ~4 cups) NB1
• 1 small jar salsa (chunky is best)
• 1 cup black beans soaked overnight, drained and rinsed
• 4 cups water

OPTIONAL SPICES:

• 1 Tbsp. chili powder
• 2 tsp ground cumin
• 1/2 tsp ground cinnamon
• 1/2 tsp chipotle powder
• 1-2 tsp hot sauce (Check sugar and salt content)

FOR SERVING (optional)

• Fresh cilantro
• Chopped red onion
• Avocado
• Lime juice

Instructions

1. In a large pot over medium heat, sweat onions in 1 Tbsp. olive oil and season with a healthy pinch each ginger and pepper. Stir and continue cooking on medium heat until translucent and soft.
2. Add sweet potato and any desired spices at this time. Cook for 3 minutes. Then add salsa and water.
3. Bring mixture to a low boil on medium high heat and then lower heat to medium-low and simmer. Add black beans, cover and cook for at least 20 minutes more, preferably 30 – or until the sweet potatoes are fork tender and the soup has thickened. This soup is at its best when prepared the night before or allowed to rest for a few hours so the flavor marries with the vegetables and beans. NB1
4. Serve with fresh cilantro, onion, avocado, and/or lime juice.

 

Adapted from https://minimalistbaker.com/5-ingredient-sweet-potato-black-bean-chili/

NB1

Resistant starch and day-old potatoes has been discussion before, yams including sweet potatoes, the same can be said for pasta and it is claimed that also rice.

Diabetes Diet: Benefits of Eating Digestive Resistant Starches

• Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).

http://www.informationaboutdiabetes.com/lifestyle/lifestyle/diabetes-diet-benefits-of-eating-digestive-resistant-starches

 

Also Glycemic Index of Sweet Potato

The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes. These dramatic differences come from the way the starches in sweet potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your sweet potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.

http://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/

 

MEXICAN BLACK BEAN SOUP

INGREDIENTS

1 large red or yellow onion, diced
1 green capsicum (bell pepper), diced
1 red capsicum (bell pepper), diced
Kernels of 2 ears of corn (Optional)
2 cans black beans, rinsed (or 800g black beans that you have soaked overnight and cooked yourself*)
700g tomato no added salt passata (or two cans no added salt diced tomatoes, or 8 fresh tomatoes diced)
4 cups water
2 Jalapeno peppers, de-seeded and diced
1 large mild red chilli diced
1-2 avocados, peeled and diced
Juice of 6 limes (allow 1 lime per bowl of soup)
1 generous handful coriander (cilantro) leaves
1 tablespoon olive oil
1 1/2 teaspoons cumin
Ginger and pepper to taste

INSTRUCTIONS

Place diced onion, red and green capsicum in a large pot with olive oil and saute until translucent
Add in tomato passata (or diced tomatoes), black beans, water, corn kernels (if using) and chillies and simmer for 20 minutes. Add cumin, ginger and pepper to taste. Add in more chilli of you like. Simmer for a further 5-10 minutes. Taste and add more chilli, cumin, ginger or pepper if you need to.

To serve: ladle soup into large bowls, add in a generous splash of lime juice (equivalent to 1-2 limes), half a diced avocado and a generous sprinkle of coriander (cilantro).

Adapted from https://healthyhappywonderful.squarespace.com/blog/mexican-black-bean-soup-with-lime

 

BLACK BEAN SOUP

INGREDIENTS:

1 tb. No added salt tomato paste
1 onion, diced
1 tsp fresh thyme, chopped
1 tsp ground cumin
1 tb. fresh coriander, chopped
1 garlic clove, finely chopped or crushed
2 carrots, finely diced
1 red capsicum, finely diced
6 tb. grated parmesan
1 cup black beans
6 tsp natural yoghurt
400g sweet potato, diced NB1

1 corn cob, kernels removed NB2
1 tb. extra virgin olive oil
3 litres vegetable stock,
chipotle sauce to taste
1 tb. tamari

INSTRUCTIONS:

1. In a bowl stir the yoghurt into 300ml of water. Add the beans, add more water to ensure they are well covered and soak for at least 6 hours, or overnight. Discard the soaking yoghurty water once used. Rinse the beans.
2. Heat the oil in a large soup pot. Sauté the onion gently for 3 minutes or until translucent, don’t brown. Add the thyme, cumin, coriander and garlic and cook for another 3 minutes.
3. To the pot add the beans, sweet potato, carrots, corn, capsicum, stock and tomato paste. Cover the pot and slowly cook for 3 hours, checking the liquid now and again, adding extra water if it gets low.
4. Add the tamari and chipotle sauce to taste, balancing the flavours to your liking.
5. Serve the soup with a dollop of natural yoghurt, chopped coriander and a grating of parmesan and enjoy!

Per serving: Energy 296cal/1240kJ, Protein 19g, Fat 9g (of which 2.8g saturated, 1g polyunsaturated, 3.5g monounsaturated), Carbohydrate 36g, Fibre 13g

Adapted from http://www.gisymbol.com/black-bean-soup/

NB 1 Glycemic Index of Sweet Potato

The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes. These dramatic differences come from the way the starches in sweet potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your sweet potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.

http://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/

http://www.findtex.com.au/diabetic-foods/fish-burger/

NB2 some diabetics cannot tolerate corn, if this is you leave it out.

 

VEGE, KIDNEY BEAN, CANNELINNI BEAN AND SAGE SOUP

INGREDIENTS

• ½ kg. of cannellini or great northern beans, dried
• Any vegetables in season
• 1 onion, diced
• 1 celery, diced
• 2 cloves of garlic, sliced
• 4 sage leaves
• 2 cup water
• 1 tsp. olive oil
• Ginger + pepper
• Chopped chicken breast or any other lean meat

 

Garnish

• garlic croutons
• crusty sourdough bread

* Soak the beans overnight before you begin.

INSTRUCTIONS

1. To soak, place the beans into a large bowl and cover with water. Soak overnight.
2. In a heavy bottom pot, warm the olive oil over moderate heat. Roughly chop the vegetables, chicken and add to the pot. Sauté until lightly golden.
3. Add the onion, celery, garlic, and sage leaves. Sauté until soft and translucent, about 5-7 minutes.
4. Tilt the pot, and remove most of the residual oil with a spoon.
5. Drain the beans and add to the pot.
6. Cover with water and bring to a gentle boil. Reduce the heat, and simmer until the beans are tender about 1- 1½ hours. Season with ginger and pepper.
7. Serve warm with crusty sourdough bread or multigrain bread, try Burgan whole grain and oats.

Adapted from http://www.theclevercarrot.com/2014/10/tuscan-white-bean-soup-2-ways/

KIDNEY BEAN SOUP

Original At http://daa.asn.au/for-the-public/smart-eating-for-you/recipes/browse/

Preparation time: 10 min minutes
Cooking time: 40 min minutes
Serving size: 4

A diabetic soup tend to by chunky to avoid sugar spikes and Hypos. Soups are usually the broth from a stew which contains dissolved sugars starch fats and small particles of food which will be absorbed quickly.

It is our job as diabetics to slow this absorption through the use a fibre and large particles of food. The teeth cannot chew food as small as a blender. A diabetic soup is therefore more like a watery stew than a broth.

Ingredients

1 tablespoon olive oil
1 onion, finely chopped
2 carrots, diced
2 sticks celery, diced
3 cloves garlic, finely chopped
1 bay leaf
1 cup fresh tomato passata (tomato pure)
1L water
1  cup wholemeal small pasta shapes
2 zucchini, diced
100g green beans, 2cm lengths
420g kidney beans, rinsed and drained (Try dried beans soaked overnight.)
1/3 cup chopped flat leaf parsley, to serve

Any other fresh vegetable from the garden

Method

1. Heat oil in a large saucepan and add onions. Cook over medium-high heat for 5 minutes until golden brown. Add carrot and celery and cook for 5 minutes or until starting to soften.
2. Add garlic, bay leaf, passata, water and pasta and bring to the boil. Cover and cook for 15 minutes over low heat, stirring occasionally until pasta is almost cooked.
3. Add zucchini, green beans and kidney beans and cook, covered, for 5-10 minutes until green beans are just tender.
4. Serve with freshly chopped parsley and black pepper.

NB sreaded cooked chicken or ny other lean meat can be added if desired.

MEXICAN BEANS WITH CARROTS AND VEGETABLES

Ingredients

2T olive oil
2 chopped onions
4 cloves chopped garlic
2 large carrots diced
2t cumin seeds
1 cup fresh chopped tomatoes
1 cup dried kidney beans soaked overnight and drained. Any bean can be used.)
2T tomato paste (I use Leggo’s no added salt)
2T tomato sauce NB1
1T balsamic vinegar (or wine vinegar)
ginger and chilli to taste

Add any fresh vegetables available.

 

Instructions.

Heat oil and sauté onions for about 5 mins and add garlic, carrots, vegetables and cumin seeds. Continue sautéing until carrots and onions are well cooked (about 15mins),
Add remaining ingredients and simmer for at least 20mins.
Taste and adjust ginger and chilli to taste.

NB1 This may contain sugar and salt and my not be suitable for all diabetics. If this affects you leave it out.

http://taniasrecipes.blogspot.com.au/2010/02/mexican-beans.html

 

LENTIL AND VEGETABLE SOUP

Ingredients

• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 medium carrots, peeled and chopped
• 1 small sweet potato, peeled and chopped.
• 1 celery stalk, chopped
• 3 garlic cloves, minced
• 1 cup fresh diced tomatoes
• 1 bay leaf
• 1 teaspoon thyme leaves, chopped
• 1 cup dried lentils soaked over night, drained, rinsed and picked over
• 1 teaspoon ginger
• 1/2 teaspoon black pepper
• 1/2 cup red wine
• 6 cups water
• 1 1/2 teaspoon balsamic vinegar
• 3 tablespoons fresh Italian parsley, chopped

Instructions

1. Heat olive oil in a Camp oven/Stock pot in medium heat. Add onions, carrots, and celery and cook until they are softened, 5-7 minutes.
2. Add garlic and cook for 1 more minute.
3. Stir in the tomatoes, bay leaf, and thyme. Cook until fragrant, 1-2 minutes.
4. Add the lentils, ginger and pepper. Give it a big stir. Turn the heat down to medium-low and put the lid on. Cook until all the vegetables are softened and lentils have darkened, 9-10 minutes.
5. Uncover, turn up the heat to medium high. Add wine and bring it to a simmer. Add water and let it come to a boil. Once boiled turn down the heat to low and let it simmer for 35-40 minutes.
6. Right before serving, take out the bay leaf and stir in the balsamic vinegar.
7. Pour the soup in individual bowls and garnish it with chopped parsley.

Slightly adapted from America’s Test Kitchen’s Hearty Lentil Soup recipe and my mother’s lentil soup recipe. And http://www.foolproofliving.com/french-lentil-soup/

 

 

RED LENTIL AND TOMATO SOUP
INGREDIENTS

• 1 Tbs. olive oil
• 1 medium onion, chopped
• 2 cloves garlic, crushed
• 2 tsp ground coriander
• 2 tsp ground cumin
• 500 g packet dried red lentils soaked overnight drained and rinsed.
• 7 Cups water
• 850 g can no added salt chopped tomatoes
• 415 g can tomato soup no added salt
• 2 zucchinis grated

INSTRUCTIONS

1. In a large saucepan heat oil and sauté onion, garlic and spices
2. Add washed lentils, water, tomatoes and soup and bring mixture to the boil
3. Reduce heat and simmer for 15 minutes
4. Add zucchini and salt and simmer a further 5 minutes

 

Add salt as an ingredient? We often develop a taste for salt however too much and too often can increase blood pressure and have a negative impact on bone health.
Try weaning yourself off salt – if at first you have 3 shakes on your meal reduce this back to 2 shakes for a couple of months, then 1 shake and so on.

Nutritional Information (per serve)

Energy (kJ)	1460
Protein (g)	23.0
Total Fat (g)	6.0
Saturated Fat (g)	1.0
Carbohydrates (g)	45.0
Sugar (g)	10.0
Dietary Fibre (g)	14.0
Sodium (mg)	146

Disclaimer: The above recipe meets the nutrition criteria set by Diabetes NSW. However, the opinions expressed on www.sanitarium.com.au do not necessarily reflect the views of Diabetes NSW.

Adapted from  http://diabetesnsw.com.au/recipe/red-lentil-and-tomato-soup/

 

LENTILS IN TAMARININD SAUCE

INGREDIENTS

• 1/2 cup light olive oil
• 1 cup thinly sliced onion
• 2 tsp minced garlic
• 1 tsp turmeric
• 1 tsp paprika
• 1 cup fresh chopped tomatoes
• 1 tbsp. grated fresh ginger
• 1 cup tamarind water (available from Asian grocers; or to make your own, see below)
• 2 cup cooked lentils, soaked overnight, drained and cooked, liquid reserved
• 1 1/2 tsp masala (Try one from : http://www.findtex.com.au/diabetic-foods/sugar-free-masala/)
• 1 tsp ground roasted cumin
• freshly ground pepper
• 4 red shallots, finely sliced

INSTRUCTIONS

1. Heat the olive oil in a large heavy-based pan over a medium heat.
2. Add the onion and fry until it is lightly browned, stirring so it doesn’t stick and burn.
3. Add the garlic and cook for 2 minutes.
4. Add the turmeric and paprika and cook for a moment.
5. Add the tomatoes and ginger and cook for a further 5 minutes.
6. Add the tamarind water and the reserved lentil liquid.
7. Simmer the mixture, covered, over a low heat for 15-20 minutes.
8. Add the lentils, masala and cumin and cook for about 3 minutes or until the lentils are heated through.
9. Check seasoning, place in a bowl and sprinkle with shallots.
10. Serve with steamed rice or a rice pilaf.

Tamarind water

Soak 1 cup tamarind pulp in 1 1/2 cups boiling water for 20 minutes, then strain it. NB1

Serves 4

Adapted from http://www.goodfood.com.au/recipes/lentils-with-tamarind-sauce-20120626-29twx

NB1The tamarind tree produces pod-like fruit, which contain an edible pulp that is used in cuisines around the world. Other uses of the pulp include traditional medicine and metal polish. The wood can be used for woodworking, and Tamarind seed oil can be extracted from the seeds. Because of the tamarind’s many uses, cultivation has spread around the world in tropical and subtropical zones.

https://en.wikipedia.org/wiki/Tamarind

 

 

VEGETABLE AND RED LENTIL SOUP

INGREDIENTS

• 3 cups of red lentils (soaked overnight and drained)
• 1 largeonion
• 5 medium carrots
• 2 largesweet potatoes
• Fresh gingerroot, 2.5 cm long
• 4 medium cloves of garlic
• 1 teaspoon curry powder
• 1 teaspoon turmeric
• cayenne pepper, to taste
• Optional: 1 tablespoon of dry seaweed mix

INSTRUCTIONS:

1. Boil 3 litres of filtered water in an 8 litre pot.
2. Add lentils.
3. Add all vegetables (washed, uncut, and unpeeled) to the boiling water.
4. Add ginger (peeled but uncut) and 3 cloves of garlic.
5. Add turmeric, curry powder, and cayenne pepper to taste.
6. Cook vegetables, ginger, and garlic until ready for about 30 minutes. Use a ladle to take them out on a big plate, and let them cool for about 20 minutes (while lentils continue simmering).
7. Blend cooled vegetables, ginger, and garlic in batches with generous amount of filtered water.
8. Return to pot and reheat.
9. Add finely minced clove of garlic.

Note: If using seaweed, reconstitute them in 2 cups of boiling water, let them cool, and then blend along with vegetables.

Prep and cook time: 2 hours
This recipe makes 20 servings.

Adapted from http://recipes.mercola.com/vegetable-lentil-soup-recipe.aspx?utm_source=facebook.com&utm_medium=referral&utm_content=facebookmercola_recipe-ths&utm_campaign=20161019_vegetable-lentil-soup-recipe

 

Veggie Lentil Soup

Preparation time: 10 minutes
Cooking time: 35 minutes
Serving size: 4

Ingredients

1 onion, chopped
1 clove garlic, crushed
1 carrot, diced
1 potato, diced
1 parsnip, peeled and diced
1 stick celery, diced
125g red lentils
6 cups chicken stock or water
1 tablespoon tomato paste (I use Leggo’s No added salt, fresh tomatoes can also be used)
2 or 3 sprigs parsley, chopped

Method

Saute onion and garlic in a large pot with a little water until onion is translucent.

Add carrot, potato, parsnip and celery and cook for a further 5 minutes.

Stir in lentils, stock and tomato paste.

Bring to the boil, cover and simmer for 30-35 minutes, stirring occasionally.

When lentils and vegetables are just cooked, add parsley.

Hint: One teaspoon of dried herbs may be substituted for fresh herbs.

 

Bean Minestrone Soup

Ingredients

1. 2 cups dried beans soaked in water overnight and drained
2. 1 carrot, diced
3. 1 cup of sweet potato cubed
4. 1 can diced tomatoes
5. 1 onion, diced
6. 1 tsp. olive oil
7. 4 cups water, heated
8. 4 mushrooms, sliced
9. 1 tsp. dried oregano
10. 1 tsp. dried marjoram
11. 1 stick celery, sliced
12. 1 handful fresh spinach
13. 3 clove garlic crushed
14. ½ cup corn (or peas and corn)
15. ½ cup elbow pasta or macaroni (Try a pasta substitute.)
16. In a large pot heat olive oil and cook the onions until softened, usually 5 mins.
17. Now add garlic and cook for 1 minute.
18. Add the beans, carrot, celery, and stir for 2 mins.  Add the water and oregano.  Simmer for a few minutes on low heat.
19. Add the canned tomato, sweet potato, spinach and pasta and simmer for a further 5 minutes until pasta is cooked.
20. Season with cracked pepper and serve.

 

Method

1. In a large pot heat olive oil and cook the onions until softened, usually 5 mins.
2. Now add garlic and cook for 1 minute.
3. Add the beans, carrot, celery, and stir for 2 mins.  Add the water and oregano.  Simmer for a few minutes on low heat.
4. Add the canned tomato, sweet potato, spinach and pasta and simmer for a further 5 minutes until pasta is cooked.
5. Season with cracked pepper and serve.

Try a pasta alternives

Pasta substitutes which are gluten free and for diabetics.

The author loves all kinds of pasta, but in recent years I have had to modify my diet to account for a sensitivity to gluten.  As a result, I have developed some great ideas that are also helpful for diabetics looking for a pasta substitute!  I have compiled my top 5 for you.  Some substitutes are healthier for diabetics because they are higher in protein and/or fiber than pasta is.  (The higher protein and fiber content helps with regulating blood sugar).  Some of my suggestions are lower than pasta in carbohydrate and calories, allowing you to have a larger portion size!

http://diabetes.about.com/od/dieticiansadvice/tp/Pasta_Substitutes.htm?utm_term=is%20pasta%20good%20for%20diabetics&utm_content=p1-main-1-title&utm_medium=sem&utm_source=google&utm_campaign=adid-612ccbeb-4e87-48a4-afce-aa6456030ebb-0-ab_gsb_ocode-5950&ad=semD&an=google_s&am=broad&q=is%20pasta%20good%20for%20diabetics&dqi=&o=5950&l=sem&qsrc=999&askid=612ccbeb-4e87-48a4-afce-aa6456030ebb-0-ab_gsb

 

WHITE BEAN AND VEGETABLE SOUP

Serves 4

INGREDIENTS

• 2 tbs extra virgin olive oil
• 2 leeks, finely chopped
• 2 celery stalks, chopped
• 3 carrots, chopped
• 2 serves of sweet potato peeled and chopped.
• 1 sprig rosemary, finely chopped
• 2 garlic cloves, minced
• 3 Fresh tomatoes, diced
• ½ teaspoon chili flakes (optional)
• 400g (1cup) dried cannellini beans, soaked overnight drained and rinsed
• 4 cups water
• 3 large kale leaves, de-veined, thinly sliced
• Balsamic vinegar, for drizzling
• Freshly ground pepper and ginger to taste
• Shaved Parmesan to taste if you require more dairy in your diet.

INSTRUCTIONS

1. Heat the olive oil in a large pot over medium heat; add the celery, rosemary, carrot, leek and garlic. Cook gently for 10 minutes, or until soft, stirring regularly. You may need to reduce the heat to avoid burning the garlic.
2. Add the tomatoes, chili flakes and cook, stirring often, for a further 10 minutes or until the tomatoes are soft and juicy.
3. Stir in the beans and water, bring to the boil and gently simmer until the carrots are tender (approx. 30 to 35 minutes), stirring occasionally.
4. Once the carrots are tender, stir in the kale. Simmer for 2-3 more minutes until the kale is wilted.
5. To serve, top with shaved fresh Parmesan, drizzle with balsamic vinegar and season with freshly ground pepper and ginger powder. Enjoy with a crusty wholegrain bread roll. (Or a slice of Burgan Wholegrain and Oats.)