I love the concept of cook once and get three meals. Here is how I use left over pasta and chicken stew.




1 box Lasagna noodles, parboiled in water
1 large ricotta cheese
2 eggs
1 tablespoon dried parsley
1/2 cup dried spinach (optional)
1 cup grated Romano cheese
1/2 cup mozzarella, shredded
1 cup of my homemade pasta sauce,
Boiling water from the pasta

Seasonings, ginger, black pepper, garlic powder to taste


  1. Parboil the Lasagna noodles in water so they are not soft but flexible.
  2. Scramble eggs in a large bowl, add seasonings to taste, mix in the parsley, dried spinach.
  3. Fold in ricotta and grated cheese.
  4. Put a scoop of the leftover pasta water and a scoop pasta sauce at bottom of a slow cooker.
  5. Layer noodles onto of the sauce, I broke 2 to get the curve of the slow cooker.
  6. Add 1/3 ricotta mix to the centre of the noodles leaving about 5 cm around the edge without cheese. The cheese will spread while cooking but not leak to the edge and burn.
  7. Add another layer of pasta watered down sauce (meat if you want it meaty) repeat layers until your noodles are almost done.
  8. Cover the whole thing with watered down sauce and top it with no more than 1/2 cup mozzarella, keeping it to the centre.
  9. Top that with a couple of broken noodles and the rest of the sauce. This keeps the mozzarella from melting everywhere and burning.
  10. Plug in slow cooker in high for 3 and 1/2 hours

Unused Lasagna can be frozen for latter.

1. All SC do not cook alike, check it every half hour.

  1. If you will be feeding the family add another cup of mozzarella about 3 hours in and the cheese will be melted.
    3. When you empty the SC fill it with water and put it on low for easy clean up.

pasta casserole

I always cook too much so that the follow up meals are easy.


Left over Pasta

Left over stew

140 g tub leggos Tomato Paste no added salt

4 egg whites mixed with milk. (Heart Active)


1. Lightly oil baking boats with olive oil

2. Cover the bottom with left over Pasta

3. Lightly pour tomato pasta over the pasta.

4. Place a layer of stew on top. Mix in herb, spices and chilli to individual taste.

5. Cover with the egg white and milk mixture.

6. Bake in a medium high pre heated oven until egg white mixture is cooked. 20 – 30 minutes.

Next day make a pie or a pitza.



  • 500 grms chicken pieces with bone
  • 1 big carrot cut into pcs as required
  • 1small sweet potato peel & cut pcs
  • 1 pkt mushrooms


  • 1 chopped onion
  • 1 chopped tomato
  • 5 garlic cloves
  • 1″/ 2.5 cm ginger
  • 4 – 5 almonds
  • 5 – 6 green chilli or as required


  • 1 sliced onion
  • 1 bay leaf
  • 2 – 3 green cardamom
  • 1 piece cinnamon
  • Few curry leaves


  • 1/2 sliced onion
  • 2 – 3 slit green chilli
  • Few curry leaves


  • 1 tbsp olive oil
  • 1/2 cup water
  • 1 cup chicken stock

or as required

  • 1/2 chicken cube {optional}


  1. Marinate chicken with lime juice and little turmeric. Mix keep aside for 15 – 20 mins.
  2. Make fine paste of all ingredients under masala without added water. Keep aside.
  3. ▪︎Take cooking vessel with oil, add bay leaf, cardamom, cinnamon and onion, sauté well until golden brown. Add ground paste, stew powder & fry very well. Add marinated chicken and stir well on high heat. Add water, chicken cube & adjust consistency. Close & cook until half done.
  4. ▪Add sweet potato & carrot pieces and cook until done. Slow down heat or off for few mins. Give a good stir. Again, simmer few mins on low heat.
  5. Temper with slit green chilli, curry leaves & onion.


  1. Adjust all ingredients as per your taste & spice control. Increase/decrease or skip, its your own choice.
  2. You can include veggies as per your choice.



  • 3 boneless pork chops, cut into 2 cm cubes
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 green pepper, chopped
  • 4 cups fresh mushrooms, sliced
  • 2 14 1/2-oz/ 411 g cans stewed tomatoes, undrained or fresh if possible
  • 2 medium zucchini, halved lengthwise & sliced
  • 2 teaspoons dried basil, crushed
  • 1 teaspoon dried oregano, crushed
  • 1/3 cup Parmesan cheese, grated
  • 1 cup of water


  1. In a plastic or paper bag combine the garlic powder and pepper.
  2. Add pork cubes; shake until coated with the mixture. Set aside.
  3. In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
  4. Add pork, cook and stir for 2-3 minutes or until browned.
  5. Stir in mushrooms, tomatoes, zucchini, basil and oregano add the water; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
  6. Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.

Recipe Yield: Yield: 6 servings.

Nutritional Information Per Serving of original:

Calories: 204
Fat: 7 grams
Saturated Fat: 2 grams
Fibre: 4 grams
Sodium: 557 milligrams
Cholesterol: 31 milligrams
Protein: 17 grams
Carbohydrates: 20 grams

Adapted from https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew?fbclid=IwAR3fCcFg_-BMk-qWYv1DoZHqp8XTcufvVrdoAEuaFRZ4zo52I-CI24HWqfo


1 225 g lean grass fed beef, turkey or omega-3 chicken white meat cut into cubes
4 cups water
2 cans black eyed peas (not drained)
1 can mushrooms (pieces and stems), drained
1 can tomatoes or fresh if possible
3 turnips or rutabagas or 1 small sweet potato, diced
1/2 chopped onion
1 stalk of celery, chopped
1 carrot, chopped

Any other in season vegetables.
3/4 teaspoon smoked or regular paprika
1 teaspoon ginger
1/2 teaspoon black pepper

1. Brown ground meat and drain fat
2. Add remaining ingredients and bring to a boil
3. Cover and reduce heat to low for 30 minutes or until turnip/rutabagas are tender

Kelp Noodles Asian Salad


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!



500 gm skinless omega-3 chicken
1 1/2 tablespoon lemon juice
1 medium onion
1 tablespoon olive oil
1 cup homemade chicken broth or water
2 cloves garlic
1 carrot
1 capsicum (green pepper)
1 small sweet potato
1/2 cup mushroom
ginger as required
crushed black pepper as required
1 spring onion

Any other in season vegetables
1 sprig parsley
1. Clean and cut the chicken into medium-sized pieces. Marinate with lemon juice and set it aside for 15 minutes.
2. In a heavy-bottomed pot, heat the oil on medium heat. Add the chopped onions, spring onions and minced garlic and fry until the onions are translucent. To this, add the marinated chicken pieces and fry until the chicken is no longer pink.
3. Once done, add the chicken broth/water and bring the whole mixture to a boil. Lower the heat and let it simmer, until the chicken pieces are soft and tender. Keep stirring it so that the mixture doesn’t stick to the pot.
4. Next, add the chopped vegetables – carrot, capsicum, sweet potato and mushrooms- in the pot. Also add in the ginger and pepper. Stir it well and cover the pot with a lid. Let the vegetables simmer in the liquid mixture for about 15 minutes or until the vegetables are soft.
5. Transfer to a bowl and garnish with a sprig of parsley.



  • 1 tbsp Olive oil
  • 1 leek chopped
  • 1 red capsicum chopped
  • 2 sticks celery chopped
  • 1 carrot diced
  • 1 tbsp fresh thyme removed from stem
  • 400g can butter beans, drained and rinsed or dried soaked overnight, cooked, drained and rinsed.
  • 1 ½ litres water
  • 1 cup Israeli couscous also known as Ptitim NB 1
  • 2 cups roughly chopped kale
  • 1 lemon zested
  • Any other in season vegetables.
  2. Heat oil in saucepan and sauté leek, capsicum, celery and carrot until soft.
  3. Add thyme, butter beans and water.
  4. Bring mixture to the boil and then add the Israeli couscous.
  5. Reduce heat and simmer, covered for 20 minutes or until the Israeli couscous is tender.
  6. Add kale and lemon zest.

Adapted from https://www.sanitarium.com.au/recipes/a-z/israeli-couscous-and-butterbean-soup

NB1 Ptitim (Hebrew: פתיתים‎, literally ‘flakes’) is a type of toasted pasta shaped like rice grains, little balls, or multiple other shapes developed in Israel in the 1950s when rice was scarce. Outside Israel, it is typically marketed as Israeli couscous, Jerusalem couscous, or pearl couscous.[1] In Israel, it originally became known as “Ben-Gurion rice” (Hebrew: אורז בן-גוריון, órez Ben-Gurion), though it is mainly called “ptitim” nowadays.