GREEK SALMON AND VEGGIE PACKETS

INGREDIENTS

• Non-stick cooking spray
• lemon juice 1/4 cup
• garlic(minced) 2 clove
• fresh oregano(minced) 1 tbsp
• Ginger(optional) 1 tsp
• black pepper 1 tsp
• medium zucchini(thinly sliced) 1
• medium onion(thinly sliced) 1
• medium red bell pepper(seeded and sliced into thin strips) 1
• salmon fillets(4-ounce/ 113 g each, skinless) 4
• olive oil 2 tsp

INSTRUCTIONS

1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6..
2. Spray 4 a sheets of aluminium foil with cooking spray. Set aside.
3. Combine lemon juice, garlic, oregano, ginger (optional) and pepper in a small bowl. Set aside.
4. Place 1/4 of zucchini, onion and bell pepper on each sheet of foil. Top each one with a salmon fillet.
5. Pour 1/4 of lemon juice mixture over each salmon fillet. Top with 1/2 Tsp. olive oil.
6. Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.
7. Safety Tip:Be careful when opening the foil packets because the steam can burn you

Nutrition Facts of original

4 Servings

Serving Size 1 packet

Amount per serving Calories 260

Total Fat 13 g

Saturated Fat 2 g

Cholesterol 80 mg

Sodium 70 mg

Total Carbohydrate 9 g

Dietary Fiber 2 g

Total Sugars 4 g

Protein 27 g

Potassium 640 mg

Adapted from Greek Salmon and Veggie Packets (diabetesfoodhub.org)

This and other Mediterranean recipes can be found here.

http://www.findtex.com.au/uncategorised/mediterranean-ii/

And here.

http://www.findtex.com.au/uncategorised/mediterranean/

SALMON and SUMMER VEGGIES in Foil

INGREDIENTS

• 4 (7 oz/ 200 g) skinless salmon fillets
• 2 small zucchini (13 oz/ 370 g) sliced into half-moons.
• 2 small yellow squash (13 oz / 700 g) sliced into half-moons.
• 2 tbs shallots thinly sliced.
• 1 clove garlic, minced.
• Olive oil spray
• ¼ tsp ginger
• ¼ tsp freshly ground black pepper.
• 1 1/2 Tbsp fresh lemon juice
• 2 large Roma tomatoes, diced.
• 1 Tbsp chopped fresh thyme (or 1 tsp dried)
• 3/4 tsp dried oregano
• 1/2 tsp dried marjoram

INSTRUCTIONS

1. Preheat oven to 400° F (200° C).
2. Cut 4 sheets of aluminium foil into long lengths.
3. Toss zucchini, squash, sliced shallot, and garlic together with 1 Tbsp olive oil. Season with ginger and pepper to taste and divide among 4 sheets of foil, placing veggies in the centre of foil.
4. Spray salmon fillets the olive oil spray, season bottom side with ginger and pepper then place one fillet over each layer of veggies on the foil. Drizzle lemon juice over salmon and season top with ginger and pepper.
5. Toss together tomatoes, remaining diced shallot, thyme, oregano, and marjoram with remaining 1 1/2 tsp olive oil and season lightly with ginger and pepper.
6. Divide tomato mixture over salmon fillets.
7. Wrap sides of foil inward then fold up ends to seal.
8. Place on a rimmed baking sheet and bake in the preheated oven until salmon has cooked through, about 25 – 30 minutes (cook time may vary based on the thickness of salmon fillets).
9. Carefully open foil packets and serve warm.

Nutrition

• Calories: 64 kcal
• Fat: 28 g
• Saturated Fat: 76 g
• Monounsaturated Fat: 27 g
• Polyunsaturated Fat: 94 g
• Carbohydrates: 58 g
• Fiber: 34 g
• Sugar: 58 g
• Protein: 52 g
• Cholesterol: 60 mg
• Sodium: 35 mg
• Calcium: 30 mg
• Potassium: 45 mg
• Iron: 51 mg
• Vitamin A: 78 µg
• Vitamin C: 61 mg

Adapted from Salmon and Summer Veggies in Foil – Cooking Classy (recipes.net)

SALMON ON FENNEL RATATOUILLE

INGREDIENTS

• 1 tsp olive oil
• 1 small red onion roughly chopped.
• 1 yellow pepper, chopped.
• 1 clove garlic, crushed.
• good pinch dried oregano
• pinch pepper
• 2 fresh ripe tomatoes, chopped.
• half small head fennel, thinly sliced.
• 1 125 g salmon fillet
• 2 tbsp water
• fresh basil leaves, to serve.

INSTRUCTIONS

1. Put the oil in a large pan on medium heat.
2. Add the onion and stir for 2–3 minutes until it softens.
3. Add the yellow pepper and stir regularly for 3–4 minutes.
4. Add the garlic, oregano, seasoning, tomatoes and fennel. Stir for 2 more minutes and bring to a simmer.
5. Place the salmon on top of the ratatouille, add the water and cover with a lid or with foil.
6. Simmer gently for 4–5 minutes or until the salmon is cooked through.
7. Remove the salmon, stir a few torn fresh basil leaves into the ratatouille and serve.

For nutritional info and top tips, go to: original.

Adapted from Salmon on fennel ratatouille | Diabetes UK

SALMON FLORENTINE

INGREDIENTS

SALMON

• Salmon fillets (skin off)- 4
• Salt- 1/4 tsp.
• Red chili flakes 1/4 tsp.
• Olive oil- 2 tbsp.

SALMON FLORENTINE SAUCE

• Onion (finely chopped)- 1
• Garlic (minced)- 1 tbsp.
• Mushrooms (sliced)- 0.5 lbs (250 g)
• Half & Half- 1 1/4 cup (1/2 milk (Heart Active and ½ cream)
• Corn starch- 1 tbsp.
• Grated Parmesan cheese- 2 tbsp.
• Baby spinach- 7 oz (200 g)
• Red chili flakes 1/4 tsp.
• Lemon juice- 1 tbsp.
• Ginger- to taste.

INSTRUCTIONS

1. Heat olive oil in a large non-stick pan over medium-high heat. Season salmon fillets with ginger and Red chili flakes, then sear in the hot pan for 10 minutes, about 5 minutes per side or until salmon is cooked though. Transfer to a plate.
2. In the same pan sauté onion until translucent, add garlic and cook until fragrant. Add the sliced mushrooms and cook until browned.
3. Dissolve the corn starch in half and half. Pour the mixture into the pan and add Parmesan cheese. Bring to a gentle simmer and cook until the sauce thickens slightly.
4. Add the baby spinach and allow it to cook down.
5. Season the sauce with ginger, Red chili flakes and add lemon juice. Finally give it a good stir and return the pan seared salmon.
6. Serve immediately with a side of steamed broccoli and/or roasted or steamed asparagus.

NUTRITION

Calories: 592 kcal

Sugar: 3 g

Sodium: 206 mg

Fat: 28 g

Saturated Fat: 11 g

Carbohydrates: 29 g

Fiber: 2 g

Protein: 50 g

Cholesterol: 136 mg

Adapted from SALMON FLORENTINE | Chefjar

BARBECUED SALMON AND KALESLAW

INGREDIENTS
4 x 100 g boneless, skinless salmon fillets
2 teaspoons lime juice, plus extra lime wedges, to serve
¼ teaspoon ground coriander ¼ teaspoon ground cumin
1 x 400 g packet fresh kaleslaw, dressing discarded find recipe here http://www.findtex.com.au/recipes/find-tex-originals/summer-salad/
1 x 400 g can no-added-salt chickpeas, rinsed, drained
¼ cup coriander leaves, plus extra, to garnish
Zest and juice of 2 limes
¼ teaspoon ground cumin

INSTRUCTIONS

1. Season the salmon fillets with lime juice, ground coriander and cumin. Stand for 5 minutes.
2. Combine kaleslaw, chickpeas and coriander in a large bowl. Combine all of the ingredients in a small bowl and whisk until mixed. Cover and chill.
3. Meanwhile, heat a barbecue hot plate or fry pan over a high heat. Spray salmon with olive oil and cook for 2 minutes, then reduce heat to medium. Turn the salmon and cook for a further 2–3 minutes, or until cooked to your liking.
4. Divide the prepared kaleslaw between four serving plates and top with the barbecued salmon. Serve with coriander leaves and lime wedges.

NUTRITION of ORIGINAL
Per serve 1828 kJ/437 calories; 29 g protein; 24.8 g fat (includes 4.4 g saturated fat; saturated : unsaturated fat ratio 0.2); 19 g available carbohydrate (includes 8 g sugars and 11 g starch); 8.6 g fibre; 89 mg sodium

Adapted from https://ginews.blogspot.com/?fbclid=IwAR0PqaG4U5F1QdhHSZHbtBzpoyhQnH6VJ-t5wXlB-kf7FaCSKVsJxDSh4tY#FFT

30 MINUTE MEDITERRANEAN FISH

INGREDIENTS

• 4 6 ounce/ 170 g fish fillets mahi, cod, halibut or any other firm white fish or salmon
• 2 tablespoons olive oil
• 1 medium red pepper, sliced
• 1/2 large onion, sliced
• 4 large garlic cloves, chopped
• 1 teaspoon dried basil
• 1/4 cup chicken stock or water
• 1/4 cup dry white wine or chicken stock if on a specific eating plan
• 1/2 cup cherry tomatoes, halved
• 1/3 cup kalamata olives, pitted
• ginger and pepper
• Garnish with feta, chopped basil or fresh parsley if desired

INSTRUCTIONS

1. Pat the fish dry with paper towel.  Sprinkle liberally with ginger and pepper.  Slice vegetables and set aside.
2. Heat large cast iron or non-stick fry pan to medium high heat.  Add olive oil and heat for about 30 seconds or until shimmery but not smoking.
3. Add fish to the hot fry pan.  DO NOT TOUCH.  Sear for 3-4 minutes on each side.  When the fish releases from the pan easily it is ready to flip.
4. Remove fish from fry pan and set aside.
5. Add peppers and onion to fry pan. Cook 2-3 minutes until slightly soft.  Add garlic and tomatoes.  Season with ginger and pepper.
6. Add basil, dry white wine and chicken stock/ water to the vegetables in pan, scraping up all the little bits from the bottom.
7. Add fish back to fry pan and continue to cook until cooked through and fish flakes easily. Another 3-4 minutes. Toss kalamata’s into the pan until slightly heated.
8. Serve with a sprinkle of feta, fresh basil or fresh parsley and lemon wedges if desired.

Nutrition Facts of original

Easy Mediterranean Fish Skillet

Amount Per Serving

Calories 253 Calories from Fat 72

% Daily Value*

Fat 8 g 12%

Saturated Fat 2 g 10%

Cholesterol 85 mg 28%

Sodium 266 mg 11%

Potassium 647 mg 18%

Carbohydrates 5 g 2%

Fiber 1 g 4%

Sugar 2 g 2%

Protein 28 g 56%

Vitamin A 1130 IU 23%

Vitamin C 42.2 mg 51%

Calcium 27 mg 3%

Iron 1.2 mg 7%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://laughingspatula.com/30-minute-mediterranean-fish-skillet/?fbclid=IwAR3HdvCTu2FyObRKEWWOQy87UL3TqqvibhgH42pVavZOtA64XH77wwZnDG4

SALMON WITH FRESH VEGETABLES

INGREDIENTS

• 4 fresh Salmon fillets

For Balsamic Marinade

• 1/3 cup olive oil
• 3 Tbsp. balsamic vinegar
• 3 Tbsp. seasoned rice wine vinegar
• 1 Tbsp. Dijon mustard
• 2 cloves of garlic, crushed
• 1/2 tsp. ginger
• 1/4 tsp. coarsely ground pepper
• 1/4 tsp. crushed red pepper

For Vegetables

• About 4 cups broccoli florets with stems
• 1 cup roma tomatoes, diced
• 1/3 cup red onion, diced
• 2 Tbsp. capers
• 2 Tbsp. fresh basil leaves, chopped
• 2 Tbsp. fresh dill, chopped

INSTRUCTIONS

1. Rinse salmon fillets and pat dry. Set the fillets aside.
2. Prepare Balsamic Marinade: In a small bowl whisk together oil, vinegar, mustard, garlic, ginger, black and red pepper. Remove 1/4 cup marinade to baste the salmon while grilling or broiling.
3. For Vegetables: Steam broccoli about 5 minutes or until crisp-tender. Rinse with cold water. Place in a large bowl with tomatoes, onions, capers, basil, and dill. Pour remainder of marinade over the vegetables in a bowl and marinade.
4. To Finish: Grill or broil salmon and serve fish over room-temperature vegetables (prepared above).

Recipe Yield: Servings: 4

NUTRITIONAL INFORMATION PER SERVING:

Calories: 455
Fat: 24 grams
Sodium: 487 milligrams
Cholesterol: 84 milligrams
Protein: 50 grams
Carbohydrates: 11 grams

Adapted from https://diabeticgourmet.com/diabetic-recipes/pacific-ocean-salmon-with-fresh-vegetables?fbclid=IwAR1kP3Ben8bvWT0IABA5JKlRDp-6lZZeVDlpCCoY_V33RctJudFL_ZMv7wA

GRILLED SALMON

INGREDIENTS

• 1/4 teaspoon olive oil
• 1 (4-ounce/ 115 g) salmon fillet
• Pinch of lemon pepper
• Wedge of lemon

INSTRUCTIONS

1. Preheat grill to medium heat. Rub olive oil over salmon, coating evenly. Sprinkle with lemon pepper. Grill salmon over medium heat about 6 minutes on each side, or until it flakes easily when pierced with a fork (for ease in turning salmon, a grill basket coated with cooking spray or a wide metal spatula can be used).
2. Remove any skin. Serve with a squeeze of fresh lemon juice.

Nutrition Information:

Calories: 141 calories, Carbohydrates: 1 g, Protein: 23 g, Fat: 5 g, Saturated Fat: 1 g, Sodium: 240 mg, Fiber: <1 g

Exchanges per serving: 3 lean meat.

Adapted from https://www.diabetesselfmanagement.com/recipes/main-dishes/simple-grilled-salmon/?fbclid=IwAR0iY0hkxYJxjFT8WkSsfuc1dlpSu46uKbKt_vnrvRltvkgB8JkOinImskk

Salmon with feta and pomegranate salad

                 

FRESH SALMON

INGREDIENTS

• Fresh salmon cut into cubes
• mushrooms,
• Brussel sprouts

INSTRUCTION

1. Pan fry the salmon with lemon, garlic, ginger, olive oil, parsley and cracked pepper.

http://www.findtex.com.au/recipes/stir-frys/

SALMON AND SPINACH SALAD WITH AVOCADO

INGREDIENTS

• 2 salmon fillets (4 ounces/ 115 g each)
• 1/4 teaspoon ginger
• 1/8 teaspoon pepper
• 1 teaspoon olive oil
• 4 cups fresh baby spinach
• 2 tablespoons balsamic vinaigrette
• 1/2 medium ripe avocado, peeled and cubed
• 2 tablespoons dried cranberries
• 2 tablespoons sunflower kernels or pumpkin seeds
• 2 tablespoons chopped walnuts, toasted, optional (NB 1)

INSTRUCTIONS

1. Sprinkle salmon with ginger and pepper. In a stoneware fry pan, heat oil over medium heat. Add fillets, skin side up; cook until fish just begins to flake easily with a fork, 4-5 minutes on each side.
2. In a large bowl, toss spinach with vinaigrette; divide between 2 plates. Place salmon over spinach; top with remaining ingredients. Serve immediately.

NB 1

To toast nuts, bake in a shallow pan in a 350°F/180°C oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts or original

1 serving: 386 calories, 27g fat (4g saturated fat), 57mg cholesterol, 614mg sodium, 15g carbohydrate (7g sugars, 5g fibre), 23g protein.

Diabetic Exchanges: 3 lean meat, 3 fat, 2 vegetable.

Adapted from https://www.tasteofhome.com/recipes/salmon-spinach-salad-with-avocado/?fbclid=IwAR2qU0UjUUKoyoJ5vDPb2qKeoJMR6TAgxXdJ1lJrPWu6J7qytI2hUlMjZpA

BRAISED COD WITH PEAS, SPRING ONIONS AND CARROTS

INGREDIENTS

• 200g baby carrots, halved lengthways
• 1 low-salt fish stock cube (optional)
• 200g frozen peas
• 6 spring onions, cut into 2cm slices
• 15g fresh dill
• 2 cod steaks (approx 300g)
• 1 tsp cornflour dissolved in 1 tbsp water (optional)
• 20g light cream cheese
• black pepper
• 2 lemon wedges

INSTRUCTIONS

1. Preheat the oven to 180°C/gas 4. Add the carrots to a saucepan, with the stock cube and 300ml water. Bring to the boil, turn down the heat, add the lid, and simmer for 5 minutes.
2. Pour the carrots and stock into an ovenproof dish. Add the peas and spring onions and scatter with 10g of the dill.
3. Place the cod steaks on top, cover with foil and bake for 10 minutes.
4. Carefully remove the fish and set aside Add the cornflour if using to the vegetables, mix well and return to the oven for a minute.
5. Remove the vegetables from the oven, stir in the cream cheese. Divide the vegetables and sauce between two plates and place a piece of cod on top of each. Scatter with fresh dill and black pepper and serve with lemon.

Nutrition information in original.

Adapted from https://www.diabetes.org.uk/guide-to-diabetes/recipes/braised-cod-with-peas-spring-onions-and-carrots?utm_source=facebook&utm_medium=social-media&utm_campaign=enjoy-food&utm_term=25022020&utm_content=organic

SALMON AND VEGETABLES

INGREDIENTS

• 1½ lbs/ 680 g salmon, filets
• 12 oz/340 g. carrots, peeled and cut into slices
• 12 oz/340 g. parsnips, peeled and cut into slices
• 10 oz/280 g. fresh green beans, trimmed
• 2 tbsp olive oil
• ginger and ground black pepper to taste

hollandaise

• Find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/

Serving

• 1 lemon, sliced

INSTRUCTIONS

1. Preheat the oven to 350°F (185°C).  NB1
2. Put the salmon in portion sized pieces in a large baking dish or on a baking sheet covered with parchment paper.
3. Combine the carrots, parsnips, green beans and olive oil in a medium-sized bowl, mixing well. Season with ginger and pepper. Then spread the vegetable mixture around the salmon or place in a separate baking dish.
4. Place in the oven and bake for 20 minutes or until the root vegetables are tender.
5. Add the lemon juice.

Serve

1. Serve the salmon with the hollandaise sauce and vegetables. Garnish with a slice of lemon for some extra flavour and colour.

Adapted from https://www.dietdoctor.com/recipes/low-carb-oven-baked-salmon-with-root-vegetables-green-beans-and-hollandaise?fbclid=IwAR1A4dhVgXASeiTCsX-7OwZh-z1bhLOTrbGlZcd6rw2MvWt510-Zln9_HJQ

NB1 Just be aware that baking may raise the GI of the sweet potato. (as with other vegetables)

The way we cook can change the GI of food e.g. 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.

https://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/?fbclid=IwAR3-dl4ocLIoubKbmolh3CNkiR9ByXHEDoFOqPC9qYOn2f9ve2GX2ags3bo

SALMON SOUP

INGREDIENTS

• 1/2 cup Cannelini beans, rinsed and drained, or dried soaked overnight, rinsed and drained
• 1/4 tsp. mustard powder
• 1 large garlic clove, finely chopped
• 2 tsp. fresh lemon juice
• 2 Tbsp. light olive oil
• 1 onion, cut into 1/2-inch cubes
• 1 large yellow potato, peeled and diced ( or sweet potato)
• 1 cup frozen baby lima beans
• 2/3 cup frozen yellow corn kernels (optional)
• 3/4 lb./ 340 gms. skinless salmon filet, cut into 2.5 cm cubes
• 1 (8 oz./ 226 gms.) bottle clam juice
• 1/2 cup non-fat evaporated milk
• ginger and freshly ground black pepper, to taste
• 4 tsp. chopped chives

INSTRUCTIONS

1. In a small food processor or blender, combine the beans, mustard powder, garlic and lemon juice. Puree until smooth, stopping as needed to scrape down the bowl. With the motor running, drizzle in the oil. The result will resemble a velvety mayonnaise. Set this bean puree aside.
2. In a large, deep saucepan, combine onion, potatoes and 1 1/4 cups water. Cover, and set the pot over medium-high heat. When the water boils, reduce the heat to medium and cook 7 minutes. Add the lima beans and corn; cook, covered, 3 minutes longer, until the potatoes are tender.
3. Add the fish, clam juice, bean puree and 1/2 cup water. Mix until the bean puree dissolves. Cook over medium heat, uncovered, until fish is opaque in the centre and flakes easily, about 10 minutes.
4. Take the saucepan off the heat and stir in the milk. Season the chowder to taste with ginger and pepper. Divide the soup among 4 wide, shallow bowls and garnish with chopped chives.

Recipe Yield: Yield: Makes 4 servings, 1 cup per serving.

Nutritional Information Per Serving (of original):

Calories: 280
Fat: 11 grams
Saturated Fat: 2 grams
Fibre: 4 grams
Sodium: 280 milligrams
Protein: 18 grams
Carbohydrates: 27 grams

Adapted from https://diabeticgourmet.com/diabetic-recipes/salmon-chowder?fbclid=IwAR17CEakwJ10ltXTr88wDFc0oAuo6nh8ou1_CfJnukQaErqpbbeQDmmcVnM

SALMON WITH ASPARAGUS, LEMON AND DILL

INGREDIENTS

• Extra virgin olive oil for drizzling
• 5 to 2 lb/ 900 g fresh salmon filet
• ginger and pepper
• 2 lbs/900 g asparagus, washed
• 1/3 cup fresh dill, washed
• 3 lemons, washed
• 1/3 cup extra virgin olive oil

INSTRUCTIONS

1. Preheat oven to 400°F /200°C. Drizzle a sheet pan with a light coating of extra virgin olive oil. Lay the salmon filet skin side down on top. Sprinkle with ginger and pepper.
2. Snap woody ends off of each asparagus and keep the tops. This is the most tender part of the asparagus. Discard the woody ends.
3. Arrange asparagus around the salmon and sprinkle with ginger.
4. Rip the fresh dill in your hands and cover the top of the salmon with a nice layer. Slice a lemon into rounds and cover the salmon with it.
5. Take a second lemon and squeeze the juice of it over the salmon and asparagus. Drizzle the sheet pan with 1/3 cup extra virgin olive oil.
6. Bake at 400°F /200°C for 20 – 25 minutes or until salmon is flaky. After 20 minutes you can check the salmon by flaking away a little of the flesh with a fork. If it looks a little undercooked, cook for 5 more minutes. Serve with a lemon cut in 1/4s for each person to squeeze on their serving as they please!
7. Enjoy!

Adapted from https://www.mediterraneanliving.com/recipe-items/sheet-pan-salmon-with-asparagus-lemon-and-dill/?fbclid=IwAR13bzmUYvxpNmYtHYdnVJMnfyitwuYqqsr5cQLoQQg4SsCy2rsYmrJIyVw

TROUT AND WATERCRESS

INGREDIENTS
100g smoked ocean trout
2 Tbs light cream cheese (60% less fat)
2Tbs finely chopped capers
2Tbs finely chopped chives
Finely sliced Lebanese cucumber
1 cup watercress sprigs

INSTRUCTIONS
Combine cream cheese, capers and chives.  Spread evenly over 4 slices of your diabetic friendly bread.  Top 2 slices with ocean trout, cucumber and watercress and top with the other slice of bread.  Can also be served as open sandwiches.

https://www.gisymbol.com/recipes/ocean-trout-and-watercress-on-burgen-rye/?fbclid=IwAR1qrAC9_B-hDHeFNRTaAd50pMSHiRkV36yTjNamzUEmW_-NfZVIgH334CE

SALMON SALAD

INGREDIENTS

• 1 fresh salmon fillet steamed
• 12 green beans, blanched
• 1/2 cup raw kale leaves
• 2 tbsp. basil leaves, chopped
• 1 tbsp. parmesan cheese
• 1 small spring onion, green part only, chopped finely
• 1/3 cup sweet potato, steamed
• 10 almonds, roasted or toasted
• 1 1/2 tsp. extra virgin olive oil
• 2 tbsp. lemon juice

INSTRUCTIONS

1. Combine all ingredients in a bowl, dress with the olive oil and lemon juice then serve.

Serves1

Calories400

Fat24g

Protein30g

Carbs15g

Fibre6g

Adapted from http://www.shapeme.com.au/weight-loss-recipes/868/Easy-Salmon-Salad?fbclid=IwAR3Vs71sAfbjACOIjA6A-bJ64iiAbCZqJgRYF8KZJQhOcdUZTKJiYl0DHJE

SALMON, WALNUT AND AVOCADO GRAIN BOWL

INGREDIENTS

Chipotle Lime Vinaigrette

• 1/4 cup extra virgin olive oil
• 3 tablespoons lime juice
• 3/4 teaspoon chipotle chili powder
• 1/2 teaspoon garlic
• 1/8 teaspoon black pepper

Salmon Bowl

• 1 pound/ ½ Kg salmon fillets
• 4 cups kale, chopped and lightly packed
• 2 1/2 cups cooked brown rice/ cauliflower rice
• 1 cup walnuts, toasted and coarsely chopped (plus more for garnish)
• 1 1/3 cups cooked black beans
• 3/4 cup red or green bell pepper, sliced
• 1 large avocado, peeled, pitted and cubed
• 2 large green onions, sliced
• 1/4 cup fresh cilantro leaves, roughly chopped

INSTRUCTIONS

1. Whisk together all vinaigrette ingredients in a small bowl. Cover and refrigerate until ready to serve. (May be prepared several days ahead.)
2. Cook salmon on a well-oiled grill over medium-high heat for 3 to 4 minutes on each side. Remove from grill and remove skin. Let cool, then cut into 1/2 inch/ 2.5 cm pieces.
3. Mix kale and brown rice together in a large bowl and toss with vinaigrette. Place equal amounts on one side of 4 large salad bowls.
4. Place equal amounts of walnuts, salmon, black beans, bell pepper, avocado and green onion on the other side of the bowl.

Nutrition values of original that contain 1 tsp of sugar which I removed.

Calories 547 cal

Total Fat 35 g

Saturated Fat 5 g

Polyunsaturated Fat 14 g

Monosaturated Fat 14 g

Cholesterol 36 mg

Sodium 294 mg

Carbohydrates 40 g

Dietary Fibre 10 g

Total Sugars 3 g

Added Sugars 1 g

Protein 22 g

Vitamin D 7 mcg

Calcium 80 mg

Iron 3 mg

Potassium 830 mg

Adapted from https://walnuts.org/recipe/salmon-walnut-and-avocado-grain-bowls/

ONE POT SALMON

INGREDIENTS

• 4 Fresh Salmon Portions (any fin fish can be used.)
• 400g sweet potatoes, halved
• 4 fresh beetroot peeled and cubed
• 8 asparagus spears trimmed and halved
• 1 bunch broccolini, trimmed and halved
• 4 small vine tomatoes
• 2 lemons cut into quarters
• 4 garlic cloves peeled
• 2 Tbsp olive oil
• 1 bunch of fresh rosemary
• Any other in season vegetables

INSTRUCTIONS

1. Pre-heat oven to 200°C/ prepare a steamer
2. Place the sweet potatoes, beetroot, garlic, rosemary and 1 Tbsp of olive oil into an ovenproof casserole dish and roast for 30 mins until starting to brown. NB1. Or steam these vegetables
3. Toss the asparagus into the casserole dish, broccolini, tomatoes, other vegetables and lemons to pot, and nestle the salmon amongst the vegetables. Return to the oven for a final 10-15 mins until the salmon is cooked.
4. Remove from oven and drizzle with the remaining oil and garnish with basil leaves. Serve hot from the pot.

Adapted from http://www.tassal.com.au/recipes/one-pot-salmon/

NB1 the method by which we cook vegetables can affect their GI. Here are two hints.

1. 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

2. 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/

NB no salmon in the picture.

Just for fun

SALMON, EGG AND AVOCADOS

makes about 8 servings
INGREDIENTS:

• 4 avocados
• 4 oz smoked salmon
• 8 free range omega-3 eggs
• ginger salt
• black pepper
• chili flakes
• fresh dill

INSTRUCTIONS:

1. Preheat oven to 425°F 220 C
2. Halve the avocados and remove the pit/seed. If the hole looks small, scoop out a small bit at a time until it can hold an egg.
3. Arrange the avocado halves on a cookie sheet, and line the hollows with thin strips of smoked salmon.
4. Carefully crack each of the eggs into a small bowl, then spoon the yolks and however much white the avocado will hold.
5. Sprinkle with ginger and fresh cracked black pepper on top of the eggs, to taste.
   Gently place the cookie sheet in the oven and bake for about 15-20 minutes, or until eggs are done to your liking.
6. Sprinkle chili flakes and fresh dill on top and serve warm.

Adapted from https://cleanfoodcrush.com/salmon-egg-baked-avocados/

TERRIYAKI AND GINGER SALMON

Teriyaki and ginger salmon, while this looks good it is a good example of how sugar can be hidden in a recipe. From Diabetic Living

INGREDIENTS

1 Tbsp. teriyaki sauce or gluten-free teriyaki sauce (check sugar content) NB1
2cm piece ginger, peeled, finely grated
2 cloves garlic, crushed
Freshly squeezed juice of ½ lime
120g piece skinless and boneless salmon
2 Tbsp. Basmati Rice or leave out serve with a salad.
Olive oil Cooking spray
½ Lebanese cucumber, halved lengthways, thinly sliced
50g snow peas, trimmed, shredded
½ red capsicum, cut into short, thin strips
Lime wedges, to serve (optional)

INSTRUCTIONS

1. Put teriyaki sauce, ginger, garlic and lime juice in a shallow dish and stir to combine. Add salmon and turn to coat. Set aside for 15 minutes or more to marinate.
2. Meanwhile, cook rice in a small saucepan of boiling water following pack instructions or until tender. Drain well. Set aside.
3. While rice is cooking, spray a small non-stick frying pan with cooking spray and heat over a medium-high heat. Drain salmon and add to pan. Cook for 3 minutes on each side or until just cooked through. Set aside.
4. Put cucumber, snow peas and capsicum in a small bowl and toss to combine. Transfer to a serving plate and add rice and salmon. Serve with lime wedges, if using.

Nutrition Info PER SERVE 1976kJ, protein 33g, total fat 17g (sat. fat 3.4g), carbs 41g, fibre 8g, sodium 461mg • Carb exchanges 2 2⁄3 • GI estimate low • Gluten-free option

Adapted from http://www.diabeticliving.com.au/recipe/food/teriyaki-and-ginger-salmon

NB1 TERIYAKI SAUCE will not suit all diabetics perhaps just add more ground ginger and garlic powder.

INGREDIENTS

• cup soy sauce (will contain sugar and salt)
• 1 cup water
• ¹⁄₂ teaspoon ground ginger
• ¹⁄₄ teaspoon garlic powder
• 5 tablespoons packed brown sugar
• 1 -2 tablespoon honey
• 2 tablespoons corn-starch
• ¹⁄₄ cup cold water

Directions See How It’s Made

• Mix all but corn-starch and 1/4c water in a sauce pan and begin heating.
• Mix corn-starch and cold water in a cup and dissolve. Add to sauce in pan.
• Heat until sauce thickens to desired thickness.
• Add water to thin if you over-thick it.

http://www.food.com/recipe/restaurant-teriyaki-sauce-133751

How to Make Soy Sauce

16 ounces / 453g soybeans, (organic if desired) cooked until they’re crumbly, removed from pods

12 ounces / 340g flour of choice (all purpose, organic if desired)

8 ounces / 226g salt

1 gallon / 3.7 liters water

1 gallon / 3.7 liters water

http://www.wikihow.com/Make-Soy-Sauce

SALMON

Overindulged over the festive season? This frittata might be low in fat but it’s not low in taste!

        

Preparation Time

10 minutes

Cooking Time

30 minutes

Ingredients (serves 4)

Olive oil spray

• 1 bunch asparagus, woody ends trimmed, cut into 3cm lengths
• 150g (1 cup) frozen baby peas, thawed
• 8 egg whites
• 60ml (1/4 cup) skim milk
• 90g (1/3 cup) low-fat ricotta (this may contain salt and fat)
• 200g grape tomatoes, halved
• 150g Springs Hot Smoked Salmon with Chilli, skin removed, flaked. (All smoked foods will contain sugar and salt in the solution in which it is soaked before smoking.)
• 2 tbs shredded fresh basil

Method

1. Preheat oven to 180 C. Spray the base and side of a round 20cm (base measurement) cake pan with olive oil spray to lightly grease. Line the base and side with non-stick baking paper.
2. Cook the asparagus and peas in a saucepan of boiling water for 1-2 minutes or until bright green and tender crisp. Drain.
3. Whisk together the egg whites, milk and 2 tablespoons of the ricotta in a large bowl. Add the asparagus, peas, tomato, salmon and basil. Season with pepper and stir to combine.
4. Pour the mixture into the prepared pan. Crumble over remaining ricotta. Bake for 20-25 minutes or until puffed and golden.
5. Cut into wedges and serve with mixed salad leaves, if desired.

Notes

• To save money at the checkout, you can replace the salmon with a can of chilli tuna, drained.

Source

Based on a recipe I found at Good Taste – January 2009

Good Taste – January 2009, Page 38
Recipe by Chrissy Freer

www.diabetesaustralia.com.au

	Tex’s Score for original (Higher the better /10)	Score for my daddy’s suggestion	Tex’s comments
Sweetener	8	9
Fat	8	8
Salt	8	9
Fibre	10	10
Total /40	34/40	36/40	Despite the low score this is a good meal to have occasionally

Steamed salmon on a Broad Bean Wholemeal noodle.

        

Grilled Salmon with Basmati Rice

Ingredients

1 C cooked Basmati rice

6 spring onions, thinly sliced (include green tops)

1 medium red capsicum, seeded and finely diced

1 medium yellow capsicum, seeded and finely diced

1/2 C chopped parsley

4 x 100g salmon fillets

Olive oil spray

1 bunch bok choy, quartered

1/2 C unsalted almonds (70g), roughly chopped, to serve

Dressing

 

2 tsp balsamic vinegar

1 tsp olive oil

Juice of 1/2 a lemon

Method

1. In a large bowl, mix together the cooked rice, spring onion, capsicum and parsley.
2. To make dressing, combine vinegar, olive oil and lemon juice in a cup. Pour over salad and stir through well.
3. Place a metal steamer into a large saucepan with a few centimetres of water. Add bok choy to the top steamer and bring to the boil. Steam with lid on for 3 minutes or until tender.
4. Meanwhile heat a griddle, BBQ grill or large non-stick frypan (I use a stone ware fry pan) on high. Lightly spray each side of salmon with olive oil, season with pepper. Reduce heat to medium and cook salmon for 3 minutes each side until golden brown and just cooked.
5. Top rice salad with almonds then spoon onto serving plates. Add bok choy and salmon fillets; serve immediately.

Nutrition

Energy (g)                     2420

Protein  (g)                    33.2

Fat       (g)                    24.1

Sat Fats (g)                   5

Carbohydrates  (g)        54.6

Sugar (g)                      268

         

CRIPY SKIN SALMON

Crispy Skin Salmon fried in Olive oil Spray.
Place salmon in heated oiled pan skin side down and cook for 5 minutes.
Turn salmon over and gently peel skin off and cook salmon to taste.

Add cherry tomatoes here to cook – add capsicum if available.
Plate up with skin on the salmon and it will finish crisping.
Extra-Virgin Olive Oil Reduces Glycemic Response to a High–Glycemic Index Meal in Patients With Type 1 Diabetes: A Randomized Controlled Trial

Although only a small study, this new study indicates that better glycaemic effect is shown with EVOO rather than butter.

So if you’re a butter user, here’s another good reason to swap to olive oil.

http://care.diabetesjournals.org/content/early/2016/01/29/dc15-2189?papetoc

I always plan ahead; I find it helps. Last night we had Steamed salmon with vegetables and beans so I cooked twice as much for lunch today. So basically this is leftovers mixed with cucumber and rocket to make the best salad. I added a boiled egg just because my hens are laying and I felt like an egg.

SALMON AND SPINACH SALAD

Ingredients

• 1 large salmon fillet divided for 2
• 2 tbsp. vinegar, divided
• 3 cups fresh baby spinach
• 1 Tbsp. chopped natural almonds
• 1 Tbsp. sunflower seeds, toasted
• 1 Tbsp. dried cranberries NB1
• Olive oil spray

Preparation

1. Preheat stoneware fry pan and coat with cooking spray.
2. Drizzle 1 Tbsp. vinegar over salmon, then place fillet on the pan. Fry until fish flakes easily with a fork, about 5 minutes each side.
3. While the fish cooks, toss spinach with remaining 1 Tbsp. vinegar in a large bowl. Divide between two plates.
4. When the salmon is done, cut the fillet into two pieces. Top each bed of spinach with a piece of salmon and add, almonds, sunflower seeds and cranberries.

NB1 This may affect some diabetics, if you leave it out.

Adapted from http://www.informationaboutdiabetes.com/image/salmonspinachsaladjpg

FRESH SNAPPER AND RED CURRY
Crisp skinned snapper fillet- red curry bisque- apple, eggplant, snake bean, coriander cashew pesto.

CHARGRILLED SALMON HARISSA WITH CARROT AND ORANGE SALAD

Ingredients

• 4 x 150g pieces skinless, boneless salmon fillets
• Olive oil cooking spray

Harissa

• 2 long red chillies, halved lengthways, deseeded, roughly chopped
• 1 clove garlic, peeled
• ½ tsp ground coriander
• ½ tsp ground cumin
• 2 tsp olive oil
• Freshly squeezed juice of ½ lemon

Carrot and orange salad

• 3 medium carrots, peeled, coarsely grated
• 1 cup chickpeas, soaked overnight, rinsed, drained
• Zest and freshly squeezed juice of 1 small orange
• 2 cloves garlic, crushed
• Freshly ground black pepper, to season
• 1 tsp extra virgin olive oil
• ½ cup mint leaves
• ½ cup coriander leaves

Instructions

1. To make harissa, put chilli, garlic, coriander, cumin, olive oil and lemon juice in a small food processor, or use a hand-held blender with a bowl attachment. Process until mixture becomes a fine paste.
2. Put half the harissa in a shallow dish. Add salmon and rub harissa all over fish. Cover and set aside for 30 minutes to allow flavours to develop.
3. Meanwhile, to make carrot and orange salad, put carrot, chickpeas, orange zest and juice, garlic, pepper and oil in a large bowl. Toss to combine. Set aside for 30 minutes to allow flavours to develop (you can do this for up to 4 hours before serving). Add mint and coriander just before serving. Toss to combine.
4. Preheat a flat chargrill plate or a large non-stick frying pan on medium. Spray both sides of salmon with cooking spray. Add salmon to chargrill and cook for 2 minutes on each side or until fish is cooked to your liking. NB1
5. Divide salad between serving plates. Top with salmon and serve.

Nutrition Info PER SERVE 1743kJ, protein 41g, total fat 21g (sat. fat 5g), carbs 13g, fibre 5.8g, sodium 238mg. Carb exchanges 1. GI estimate low.

NB1 I cook the salmon in an air fryer, pre heated 160C for 10 -15 minutes. It can also be steamed if you prefer.

Adapted from http://www.diabeticliving.com.au/recipe/food/chargrilled-harissa-salmon-with-carrot-and-orange-salad

Salmon Nicoise salad. Nice and fresh on a hot night. I forgot to add the black olives before I took the pic!

Super quick salmon with veggies dinner

SALMON, SPINACH AND RED QUINOA SALAD

INGREDIENTS

• 4 serves of fresh Atlantic salmon fresh
• 1 cup red quinoa, cooked NB1
• 3 medium tomatoes, diced, from the garden if possible
• ½ red onion, diced, diced, from the garden if possible
• 4 small spring onions, green part only, chopped, diced, from the garden if possible.
• 1 tablespoon extra-virgin olive oil
• 1 lime
• 3 cups baby spinach leaves, diced, from the garden if possible
• ½ lemon

INSTRUCTIONS

1. Steam your salmon fillets, squeezing lime juice over the top side before turning.
2. Combine the quinoa with the tomatoes, onions and spinach in a large bowl.
3. Dress with the lemon and olive oil and serve with a salmon fillet.

Image and recipe courtesy of dietitian and founder of the Shape Me weight loss program Susie Burrell.
Adapted from  http://kitchen.nine.com.au/2017/04/03/17/35/salmon-with-spinach-and-quinoa-salad#cW4hIQVCxCoDQzsz.99

NB1 Has a low glycemic index, which is good for blood sugar control

The glycemic index is a measure of how quickly foods raise blood sugar levels.

It is known that eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity (18, 19).

Such foods have also been linked to many of the chronic, Western diseases that are so common today, like type 2 diabetes and heart disease (20).

Quinoa has a glycemic index of 53, which is considered low (21).

However, it’s important to keep in mind that it is still pretty high in carbs, so it is not a good choice for a low-carb diet.

Bottom Line: The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.

https://authoritynutrition.com/11-proven-benefits-of-quinoa/

SALMON WITH SCAMBLED EGGS

INGREDIENTS

8 eggs

185g salmon steamed

150g baby spinach

1 tablespoon olive oil

½ cup Greek Natural Yoghourt

4 slices Burgen Whole Grain and Oats bread, toasted

2 tablespoons chopped chives

INSTRUCTIONS

1. Whisk eggs in a large bowl until smooth. Season.  Skin the salmon and coarsely flake. NB1
2. Heat a large non-stick frying pan over high heat. Add spinach and season. Toss for 1-2 minutes or until wilted. Set aside and cover to keep warm.
3. Wipe pan clean. Heat oil over medium-high heat. Cook eggs, stirring, for 2-3 minutes or until almost set. Remove from heat. Add yoghurt and stir until combined and creamy.
4. Serve scrambled eggs on toast with spinach and salmon. Sprinkle with chives.

Nutrition Information (per serve)

Energy	1550 kJ (370 calories)
Protein	32g
Total Fat	17g
Carbohydrates	19g
Saturated Fat	6g
Sugars	4g
Sodium	968mg

Adapted from https://daa.asn.au/recipes/hot-smoked-salmon-scrambled-eggs/

NB1 Tex loves the salmon skin.