- 2 small heads (or 1 large head) cauliflower, chopped
- 3 tbsp. extra-virgin olive oil
- 1 tsp. ginger
- 1/2 tsp. cumin
- 1/2 tsp. paprika
- 1/4 tsp. chili powder
- 1/4 tsp. garlic powder
- 1 c. Colby-Jack, shredded
Salsa, for serving
- Pickled Jalapeños
- Preheat oven to 425ºF/220ºC
- To a large baking sheet, add cauliflower. Drizzle with olive oil. Sprinkle all over with ginger, cumin, paprika, and chili powder. Toss to coat. Roast until tender and golden, 20 to 25 minutes.
- Top with Colby-Jack cheese and return to oven until melted, 5 minutes more.
- Garnish with your favourite salsa, guacamole, and pickled jalapeños.
CAULIFLOWER “BEANS” ON FATHEAD BREAD
1 cup mozzarella
1/4th tsp baking powder
1/4th cup plus 3 tbsp flax flour
- Melt mozzarella and mix well with egg. Combine with flour and baking powder. Combine well. You may have to reheat a bit to roll out. You’ll have a few scraps left over once you shape it.
- Bake at 400F/ 200 C flipping once after 10 minutes.
10 oz/ 280 g cauliflower
1/3 c shredded cheddar
1 tbsp parmesan
1 tbsp water
- Boil cauliflower florets until tender. Strain well.
Add to food processor add in small amounts of spice at a time until desired taste. Roughly chop to make “beans”
- Melt cheddar in the microwave 30 seconds. While that’s melting. Add parmesan and mix well…this will give it a thicker texture.
Add melted cheddar and mix in well. It should almost resemble the beans.
- First add cauliflower “beans”
I topped it with a tiny bit of tomato and onion and spicy sautéed chicken.
TUNA AND SALSA HAND PIES
- 560 g flour use your favourite diabetic friendly flour or omit
- 1 tbsp ginger
- 150 ml extra virgin olive oil)
- 200 ml cachaça or white rum
- 1 egg, beaten, for brushing
- Olive oil, for deep-frying
- ½ white onion, finely chopped
- 2 small garlic cloves finely chopped
- 200 g English spinach (about 1 small bunch), leaves and stems roughly chopped
- 1 tbsp olive oil
- 100 g pitted green olives roughly chopped
- 1 x 95 g Tuna in spring water
- finely zested rind from 1 lemon
- ½ tsp fennel seeds, toasted
- 1 cup packed flat-leaf parsley leaves (about ½ bunch)
- 1 cup packed coriander leaves (about 1 bunch)
- 1 cup packed roughly sliced spring onions (about 3 stalks)
- 1 long green chilli roughly chopped
- 165 ml extra virgin olive oil
- 1 tbsp apple cider vinegar
- For the pastry, combine the flour and ginger in a large bowl and make a well in the centre. Add the oil to the well and mix in the flour, using your hands. Gradually add the spirit, using your hands to bring together to form a ball of dough. Turn out onto a work bench and knead lightly until just smooth. Divide into two equal portions, shape each into a rough rectangle, cover with the bowl and leave to rest for 30 minutes.
- For the fennel salsa, place all the ingredients in a small food processor and pulse until roughly combined. Refrigerate until required for the flavours to meld.
- For the filling, heat the oil in a large frying pan over medium-low heat. Add the onion and cook for 2 minutes or until softened and translucent, then add the garlic and cook for 1 minute or until fragrant but not coloured. Add the spinach, season with ginger and freshly ground black pepper, increase heat to medium cook for about 3 minutes or until collapsed and the water has completely evaporated. Transfer to a large bowl to cool.
- Add the remaining filling ingredients, and use your hands to mix, breaking up the chunks of tuna, and ensuring the ingredients are evenly distributed. Check the seasoning and adjust to your taste.
- Roll each portion of the pastry out on a lightly floured bench to roughly a 20 cm (height) x 60 cm (length) rectangle, about 2 mm thick. Use a knife to trim the sides. Cut each at 10 cm intervals so you have a total of twelve 20 cm x 10 cm rectangles. Discard the trimmings.
- Make the hand pies Divide the filling into 12 portions. Place the filling on the top half of each rectangle, leaving a border and moulding into a rough rectangle. Lightly brush the edges with the beaten egg and fold over the bottom half of the pastry to enclose the filling, pressing around the filling to remove any air and pressing to seal the edges – carefully press or the pastry may crack; if it does, just gently pinch back together. Decorate by pressing the tines of a fork along the edges, if you like.
- Heat the olive oil in a large, deep-sided saucepan to 160°C. Add the pastéis (use a palette knife or spatula to lift them off the bench), in batches, and cook until the pastry is nicely golden and bubbled, about 3 minutes each side. Be careful as during cooking the oil will spit due to the moisture in the pastry.
- Cool and serve Remove from the oil and drain on paper towel. Allow to cool slightly for 5 minutes then serve with fennel salsa for dipping.
MINI PEPPER NACHOS
- 1 tbsp chili powder
- 1 tsp ground cumin
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp pepper
- 1/2 tsp oregano
- 1/4 tsp red pepper flakes (more if you like it hotter)
- ½ kg ground lean grass-fed beef (Any lean meat can be used)
- ½ kg mini peppers, halved and seeded
- 1 1/2 cups shredded Cheddar cheese
- 1/2 cup chopped tomato
- Other toppings as desired (green salad vegetable, olives, chopped jalapeño, avocado, etc.)
- In a small bowl, combine chili powder, cumin, garlic powder, paprika, pepper, oregano and red pepper flakes.
- In a large stoneware fry pan over medium heat, brown ground beef until just cooked through, about 7 to 10 minutes, breaking up any clumps with the back of a wooden spoon. Add spice mixture and sauté until well combined. Remove from heat.
- Preheat oven to 400F/200C and line a large baking tray with parchment paper. Arrange mini peppers in a single layer, cut-side up but very close together.
- Sprinkle with ground beef mixture and shredded cheese (make sure every mini pepper gets a little meat and cheese!). Bake 5 to 10 minutes, until cheese is melty.
- Remove from oven and top with chopped tomatoes and any other desired toppings. Serve immediately.
Food energy: 351 kcal
Total fat: 21.97g
Calories from fat: 197
Protein per serving: 28.41g
Total dietary fibre: 2.39g
Adapted from https://asweetlife.org/mini-pepper-nachos/
BEEF AND BEAN NACHOS
- 4 jalapeÃ±os, thinly sliced
- 2 tbsp. malt vinegar
- 4 low-sodium white corn tortillas
- olive oil spray
- 1 brown onion, finely chopped
- 2 celery stalks, finely chopped
- 1 green capsicum (pepper), finely chopped
- 300g (10oz) extra-lean minced (ground) beef
- 1 tbsp. smoked paprika
- 2 teaspoons ground cumin
- 2 teaspoons dried oregano
- 400g (14oz) canned diced tomatoes (Fresh if possible)
- 800g (1lb 12oz) canned no-added-salt kidney beans, rinsed and drained (Dried and soaked overnight if possible)
- 1 small avocado
- 2 teaspoons lemon juice
- 1 small handful coriander (cilantro) leaves, finely chopped, plus extra sprigs to serve
- Put the jalapeÃ±os in a small bowl with the vinegar and set aside to marinate.
- Preheat the oven to 180Â°C (350Â°F/Gas 4). Lightly spray both sides of the tortillas with olive oil. Cut each tortilla into 10 wedges and arrange on a large baking tray. Bake, turning once, for 10â€“12 minutes or until golden and crisp. Set aside until needed.
- While the tortilla crisps are cooking, spray a large saucepan with olive oil and place over medium heat. Cook the onion, stirring, for 2 minutes or until softened. Add the celery and capsicum, and stir for 6â€“7 minutes or until browned and softened. Add the beef and cook, stirring and breaking up any lumps, for 5 minutes or until browned.
- Stir in the paprika, cumin and oregano, and cook for 2 minutes or until fragrant. Stir in the tomatoes and Â¾ cup water. Reduce the heat to low, cover and simmer for 25â€“30 minutes or until the sauce has thickened. Add the beans and cook for 10 minutes.
- Meanwhile, mash the avocado with a fork, then stir in the lemon juice and chopped coriander. Season with freshly ground black pepper.
- Spoon the beef mixture into bowls and top with the extra coriander. Serve with the avocado, jalapeÃ±os and tortilla crisps
2850kJ/ 679 calories; 48g protein; 24g fat (includes 6g saturated fat; saturated : unsaturated fat ratio 0 : 33); 51g available carbs (includes 14g sugars and 37g starch); 28g fiber; 400mg sodium; 1845mg potassium; sodium : potassium ratio 0.22.
FISH TACOS WITH SPICY MANGO SALSA.
Gluten and dairy free
Makes roughly 12 (8 inch) tortillas
2¾ Cups of gluten-free all-purpose flour (I use Bob’s Red Mill Rice Flour)
2½ teaspoons Baking Powder
1 teaspoon Salt
6 Tablespoons palm shortening (the organic kind I use only has palm oil as an ingredient)/try olive oil.
1 Cup Warm Water
Extra gluten-free flour for rolling or pressing – or tapioca starch (which is less gritty)
- In your standing mixer, or a bowl using a handheld mixer fitted with the whisk attachment, combine the Gluten Free Flour with Baking Powder, Salt & Palm Shortening.
- Mix on a Medium speed until everything is well blended – Your mixture will appear slightly moist, but much like how brown sugar grains look/feel.
- Slowly drizzle in the 1 Cup of warm water until the mixture forms a ball – the dough will be moist, but puffy & soft to touch (I used almost 2 cups… Better that the mixture be slightly moist, then too dry.\
- Using a spatula, scrape the dough from the whisk back into the bowl and press all of the dough into a ball.
Set the dough aside to rest while you pre-heat your skillet & prepare your work space.
- Pre-heat your cast iron skillet or any large skillet on a medium heat (5-6) for about 5-10 minutes, then turn down to a low setting (2-4) when cooking the tortillas.
- On a well-floured work surface (I use a cutting board lined with parchment paper) take a small pinch (about 4 Tablespoons or ¼ Cup) rounded ball of tortilla dough and roll it in your floured hands until you make a small disk about 3 inches in diameter
- Place the dough on the floured surface and use your rolling pin (or tortilla press if you’re using one) to roll the dough out very thinly (maybe an ⅛” thick). You may have to dust the surface or rolling pin again with flour if need be.
- Once the tortilla is rolled/pressed out, flip the parchment paper gently over on your hand or directly in the skillet to to release the raw tortilla and transfer it to the pre-heated skillet.
- Cook the tortilla approximately 30-45 seconds on each side. You may begin to see little bubbles forming as it cooks – that’s ok! Unlike regular tortillas, these shouldn’t make large bubbles.
- It’s important not to over-cook the tortillas (this took me a few tries to figure out) – Otherwise, you’ll end up with a very crisp/fried disk that looks nice, but isn’t as tasty!
- If eating immediately after cooking, stack the tortillas on a plate covered with a kitchen towel to keep them moist & warm until serving. If you are saving some for later, keep the tortillas under the towel until you’re all done cooking them – then transfer them to a ziplock bag and keep them on the counter for up to 3-4 days. It may take a few tries to get this just right.
1 large mango diced
1/4 red onion minced (I put more because we like it)
2 tbs cilantro minced
5 mint leaves minced
A pinch of cayenne pepper (more or less depending on how spicy you want it)
1/2 lime juiced
Any cooked oily fish flacked season with garlic and basil.
Mix with the Mango Salsa
Note: This may not be suitable for all diabetics.
Preparation time: 10 minutes
Cooking time: 50 minutes
Serving size: 4-6
- 1 tbsp. olive oil
- 1 onion, chopped
- 2 cloves garlic, finely chopped
- 500g lean beef mince, chicken or other lean meat
- 2 tsp cumin
- 2 tsp coriander
- 1 tsp crushed chillies
- 1 420g cans baked beans in tomato sauce (preferably salt reduced) NB 1
- 1/2 cup tomato sauce (preferably salt reduced I use Leggo’s No Added Salt or use fresh tomatoes)
- 1 cup water
- 2 cups frozen vegetables i.e. peas, corn and capsicum (fresh is best)
- 4 serves of sweet potato steamed or boiled mashed
- Heat oil in a deep non-stick pan and cook onion and garlic for 1-2 minutes, or until softened. Add mince, cumin, coriander & chillies and cook for 3-4 minutes, or until browned.
- Stir in baked beans, tomato sauce and stock. Cover and simmer for 10 minutes. Add the vegetables and mix well. Transfer to a 1.5lt capacity ovenproof dish.
- Prepare mash; add warm milk, and freshly ground black pepper to hot potatoes and mash until smooth with no lumps.
- Place mixture in a prepared pie base; (I make my own).
- Top pie with mashed potatoes. Bake in a pre-heated oven of 180C for 30-35 minutes, or until golden. Serve hot with a handful of corn chips.
NB 1 Baked beans may contain sugar and can effect some diabetics sugar levels: If this occurs use an alternate, fresh or frozen beans or peas.
Butter lettuce tacos. Ground turkey with shredded cheese, a dab of sour cream for added calcium and a little medium heat taco sauce! The meat was seasoned with cumin, salt, black pepper, garlic powder and allowed to sit for about two hours, to marry all the flavours. Cooked with a little olive oil. Cook until all browned and cooked through. The butter lettuce is so soft, which makes it pliable! Photo Credit Gail Mendonca
SWEET POTATO FALAFELS WITH COLESLAW
- 1 large or 2 small sweet potatoes, about 700g/1lb 9oz in total
- 1 tsp ground cumin
- 2 garlic cloves, chopped
- 2 tsp ground coriander
- handful coriander leaves, chopped
- juice ½ lemon
- 100g wholemeal flour
- 1 tbsp olive oil
- 4 wholemeal or multigrain pitta breads
- 4 tbsp reduced-fat houmous (optional)
- 2 tbsp red wine vinegar
- 1 small onion, finely sliced
- 1 medium carrot, grated
- ¼ each white and red cabbage, shredded
For the coleslaw
- Heat oven to 200C/180C fan/gas 6.
- Microwave sweet potato whole for 8-10 mins until tender.
- Leave to cool a little, then peel.
- Put the potato, cumin, garlic, ground and fresh coriander, lemon juice and flour into a large bowl, mash until smooth.
- Using a tablespoon, shape mix and into 20 balls.
- Put on an on a baking sheet sprayed with a little olive oil.
- Bake for around 15 mins until the bases are golden brown, then flip over and bake for 15 mins more until brown all over.
- Meanwhile, stir the vinegar, while tossing through the onion, carrot and cabbage, then leave to marinate for 15 mins.
- To serve, toast the pittas, then split. Fill with salad, a dollop of houmous (optional) and the sweet potato bakes.
JULIANA’S ADDICTIVE & HEALTHY NACHOS
2 medium tomatoes, diced and seeded
2 tbsp fresh cilantro, chopped
1-2 tbsp lime juice
2 cups guacamole
2 tbsp green onions, chopped
For the sweet potato chips
3 large sweet potatoes
3 tbsp olive oil
1 tsp ginger
For the meat
1 medium yellow onion, finely diced
1 tbsp olive oil
1 green chili, diced
½ Kg. ground beef, grass feed beef or game can be used.
2 cloves garlic, minced
1 tsp smoked paprika
1/2 tsp ground cumin
1 tbsp tomato paste
12 oz. canned diced tomatoes (fresh is better if available)
1 tsp ginger
1/2 tsp pepper
- To make the sweet potato chips, preheat the oven to 160 C.
- Peel the sweet potatoes and slice about 1 cm thick.
- In a large bowl, toss them with olive oil and ginger.
- Place the chips in a single layer on a rimmed baking sheet covered with parchment paper.
- Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes.
- For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.
- While the potato chips are baking, start preparing the beef. Heat the olive oil in a large stoneware fry pan over medium heat.
- Add the onion and chili to the pan and sauté for 3-4 minutes until softened.
- Add the ground beef and cook for 4-5 minutes, stirring regularly.
- Add the garlic, diced tomatoes, tomato paste, and remaining spices and stir well to combine.
- Bring the mixture to a simmer and then turn the heat down to medium-low.
- To Cook, covered, for 20-25 minutes, stirring regularly.
- Stir the chopped tomatoes, lime juice, and cilantro into the beef mixture. Adjust ginger and pepper to taste.
- Remove from heat.
- To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the beef mixture into the middle of the circle, and then top with guacamole and green onions.
- Notes Servings: 4-6
- lean grass fed beef mince,
- corn chips,
- tomato salsa
- and a small dollop of Greek yoghurt.
ROASTED CAULIFLOWER TACOS WITH CHIPOTLE YOGHURT RECIPE
A deliciously fresh feast, bright with Mexican spice and cooling avocado and lime.
- 1 head cauliflower, cut into small florets
- Extra virgin olive oil, for drizzling
- Freshly ground black pepper and ground ginger
- 2 chipotle chillies
- 8 tortillas, warmed or grilled (Low carbers use a lettuce leaf)
- 1 avocado, seeded, peeled and sliced
- 1 lime, cut into wedges
- Coriander and sliced spring onion, to serve
- 200 g Greek yoghurt
- 1 chipotle chilli
- 1 small clove garlic
- 1 teaspoon fresh lime juice, plus extra to taste
- 1 teaspoon extra virgin olive oil
- Freshly ground black pepper
- Preheat the oven to 200°C.
- Line a large baking tray with baking paper. Add the cauliflower, drizzle with olive oil and season with a pinch of pepper and ginger. Toss to combine. Working over the baking tray, use your hands to break up 2 chipotle chillies. Toss again to coat the cauliflower and roast for 25-30 minutes or until golden brown.
- Make the chipotle cream: In a small food processor, combine the yoghurt, chipotle chilli, garlic, lime juice, olive oil and a pinch of ginger. Blend until smooth. Taste and adjust the seasonings, adding more pepper and lime juice, as desired.
- Fill each tortilla with a spoonful of chipotle cream, the roasted cauliflower and a slice of avocado. Serve with the lime wedges, coriander and spring onion on the side.
NB1 Add other ingredients as desired e.g. cooked chicken and other vegetables.
Recipe originally from The Love and Lemons Cookbook by Jeanine Donofrio, published by Penguin Books Australia.
TEX-MEX TOFO SOFT TACOS
½ tsp cumin
1 tsp dried oregano
1 tsp sweet paprika
pinch chili flakes
Freshly ground black pepper
200 g red capsicum, diced
½ brown onion, diced
2 cups cos lettuce, shredded
1 tomato, diced
300 g firm tofu
4 tbs. Greek yoghurt
4 corn tortillas
2 tsp extra virgin olive oil
60 g avocado, diced
- Preheat the oven to 160C. Drain the tofu, slice and press gently between two pieces of paper towel to remove the excess moisture.
- Combine the cumin, oregano, paprika and chili in a medium bowl. Crumble the tofu slices into the spice blend and stir to coat.
- Wrap the tortillas in foil and pop into the oven to warm.
- Heat half the extra virgin olive oil in a non-stick skillet over a medium-high heat. Add the onion and capsicum and sauté for 2 minutes. Add the remaining oil and the spiced tofu. Cook for 3 minutes until heated through. Season to taste with a little ginger and pepper.
- Divide the tofu mixture, lettuce, tomato and avocado across the tortillas. Top each with a dollop of yoghurt, serve with lime wedges and fresh coriander. Alternatively, pop everything in bowls in the middle of the table and each person makes up their own.
Per serve: Energy 453Cal/1895kJ, Protein 27g, Fat 25g (of which 4g saturated, 9g polyunsaturated, 10g monounsaturated), Carbohydrate 21g, Fiber 18g
Adapted from http://www.gisymbol.com/tex-mex-tofu-soft-tacos/
SKIRT STEAK TACOS
½ Kg grass fed skirt steak
Ginger to taste
1/2 teaspoon black pepper
1/2 teaspoon ground cumin
2 tablespoons finely grated red onion
1 teaspoon lime zest
3/4 cup diced tomato
1/4 cup thinly sliced radishes
1 tablespoon fresh lime juice
1 tablespoon extra-virgin olive oil
8 6-inch corn tortillas, warmed (Some diabetics find these unsuitable substitute multigrain bread or bread of choice, they can be left out!)
8 cilantro springs, torn
1 tbs. crumbled queso fresco
8 lime wedges, for serving
- Preheat grill to high. Sprinkle steak with ginger, pepper and cumin. Rub steak with onion and lime zest. Generously oil grill grate with olive oil. Grill steak, covered with grill lid, until done, 3 to 4 minutes per side. Remove from grill; let stand 10 minutes before thinly slicing across the grain.
- Stir together tomato, radishes and lime juice in a small bowl. Divide steak evenly among tortillas; top with tomato mixture, cilantro and queso fresco. Serve with lime wedges.
Calories per serving: 390
Fat per serving: 19g
Saturated fat per serving: 5g
Cholesterol per serving: 65mg
Fiber per serving: 4g
Protein per serving: 25g
Carbohydrate per serving: 34g
Sodium per serving: 599mg
Iron per serving: 2mg
Calcium per serving: 137mg