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
Ingredients
1 tablespoon olive oil
300g lean beef mince (make your own to be certain that it is lean, chop meat roughly into small bits)
1 onion, chopped
1 carrot, chopped
2 stalks celery, chopped
3 cloves garlic, finely chopped
1 cup dried red lentils, washed and drained
700ml tomato passata (tomato pure)
1 teaspoon dried oregano
2 cup water
2 cups shredded spinach or silverbeet
1 tablespoon lemon juice
200g spaghetti
green salad, to serve
Method
1. Heat oil in a large heavy based saucepan over medium-high heat and brown mince. Add onion, carrot, and celery and cook for 5 minutes or until starting to soften.
2. Add garlic, lentils, passata, oregano and stock. Cover and simmer for 20 minutes or until flavour has developed and sauce has thickened. Add spinach, lemon juice and freshly cracked pepper.
3. Bring a large covered saucepan of water to the boil, add spaghetti, stir once and cook uncovered for the amount of time specified on the pack. Drain pasta.
4. To serve, divide spaghetti between serving bowls, ladle sauce onto spaghetti, serve a green salad on the side.
SPAGHETTI SQUASH AND MINCE BEEF
INGREDIENTS AND INTRUCTIONS
Pan fry ground beef with green pepper, onions, Italian seasoning (NB1), garlic, ginger and pepper. When beef is browned, add no added salt spaghetti sauce and spinach (drain spinach if frozen). Simmer add 1/4 cup sour cream at the end, simmer for a further 5 minutes.
Spaghetti squash – wash, cut in 1/2″ slices, arrange on foil lined cookie sheet, rub olive oil on both sides, roast in preheated 375°F/200°C oven until tender. Remove seeds, use fork to separate the squash into spaghetti.
NB1 use one from here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
CURRIED SPAGHETTI SQUASH
INGREDIENTS
- 1 medium spaghetti squash
- 2 Tbsp olive oil
- 1 medium zucchini cut into half moons
- 1 cup orange bell pepper diced
- 2 tsp grated fresh ginger
- 1 Tbsp curry powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
- 2 Tbsp lemon juice
- 2 green onions sliced
- 1/4 cup fresh basil for garnish
INSTRUCTIONS
- Cut the spaghetti squash in half and scoop out seeds. Season with ginger and pepper and place face down on a baking sheet covered in aluminium foil. Bake for squash for 30 minutes. Remove from the oven and set aside to cool. When cool enough to handle, take a fork and separate the fresh from the squash into strings. For a faster dinner, do this step the night before and store squash in an air tight container in the fridge.
- Over medium to high heat, add 1 Tbsp of olive oil and sauté the zucchini and orange bell pepper until slightly soft (about 3-4 minutes). Set aside. In the same pan, over medium to high heat add the rest of the olive oil. Add the ginger and curry powder and stir until fragrant.
- Stir in the lemon juice. Add the zucchini, orange bell pepper and strands of spaghetti squash and stir until well coated. Garnish with green onions and fresh basil.
Adapted from http://www.thygoodness.com/2018/07/18/curried-spaghetti-squash/
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
ITALIAN MEATBALLS
Pasta and basil pesto. With some Italian meatballs made with lean meat.
NB Some ideas on Pasta
1.Try : 16. Shirataki Noodles
Shirataki noodles are wonderful for diabetes and weight control.
These noodles are high in the fiber glucomannan, which is extracted from konjac root.
This plant is grown in Japan and processed into the shape of noodles or rice known as shirataki.
https://authoritynutrition.com/16-best-foods-for-diabetics/
2. Diabetes Diet: Benefits of Eating Digestive Resistant Starches
- Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).
TOMATO AND KALE PESTO PASTA
SERVINGS 8 (3⁄4 cup each)
CARB. PER SERVING 21 g
START TO FINISH 25 minutes
INGREDIENTS
Pesto Pasta
- 2 cups baby kale (2 ounces)
- 1⁄2 cup fresh basil leaves
- 1⁄3 cup canned reduced-sodium garbanzo beans (chickpeas) (Or dried soaked overnight and drained.)
- 1 1⁄2 ounces Parmesan cheese, freshly shredded
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 3 cloves garlic, quartered
- 6 ounces whole grain
Penne pasta
- 3 cups chopped, seeded tomatoes (6 medium)
- Shaved Parmesan cheese (optional)
- 1 small packet of your favourite Pasta or pasta substitute NB1
INSTRUCTIONS
- For pesto, in a food processor combine kale, basil, garbanzo beans, shredded Parmesan cheese, lemon juice, oil, garlic, and 1⁄4 teaspoon black pepper. Cover and pulse with three or four on/off turns until starting to mix; process until finely chopped, scraping down sides as necessary.
- Meanwhile, cook pasta according to package directions. Drain well. Stir pesto into hot pasta. Fold tomatoes into pasta mixture. If desired, garnish with shaved Parmesan cheese. Serve warm or at room temperature.
PER SERVING: 154 cal., 6 g total fat (1 g sat. fat), 4 mg chol., 177 mg sodium, 21 g carb. (4 g fibre, 3 g sugars), 6 g pro. Exchanges: 1 vegetable, 1 starch, 1 fat.
http://www.diabeticlivingonline.in/food/market-fresh-sides-0
NB1 Some ideas on Pasta
1.Try : 16. Shirataki Noodles
Shirataki noodles are wonderful for diabetes and weight control.
These noodles are high in the fiber glucomannan, which is extracted from konjac root.
This plant is grown in Japan and processed into the shape of noodles or rice known as shirataki.
https://authoritynutrition.com/16-best-foods-for-diabetics/
2. Diabetes Diet: Benefits of Eating Digestive Resistant Starches
- Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).
- 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!
SPAGHETTI SQUASH AND MEATBALLS
Ingredients
- 2spaghetti squash, halved
- 2 tspolive oil
- 4cloves garlic, minced
- 1/2onion, diced
- 3 fresh tomatoes chopped
- 1bay leaf
- 1/2 tsporegano
- 500 gm. lean grass fed beef ground (Chicken, pork or game can be used)
- 1/4 cupGreek Yoghurt
- 1/4 cupparsley, minced
- 1egg
- 1garlic clove, minced
- 1 tsp.ginger
- 1 tsp.pepper
- 1/4 cupbasil, chopped
Instructions
- Preheat the oven to 160 C degrees. Cut the spaghetti squash in half and remove seeds. Spray with olive oil spray and sprinkle with ginger and pepper. Place cut side down on a baking sheet and bake for 35-40 minutes until tender.
- Meanwhile, heat the olive oil over medium heat in large sauce pan. Add the onion and garlic and cook for 4-5 minutes. Add the tomatoes, bay leaf, and oregano. Bring to a simmer and cover.
- Combine the beef, parsley, egg, garlic, ginger, and pepper in a bowl. Form into one inch meatballs and drop into the tomato sauce pan in No 2 above.
- Simmer the meatballs for 20 minutes until cooked through.
- To assemble spaghetti squash boats, first scrape the spaghetti squash away from the edges using a fork. Add the meatballs and some of the tomato sauce. Cover with the Greek yoghurt. Return to oven and cook for 3-5 minutes. Top with basil.
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!
SPAGHETTI SQUASH AND MEATBALLS
Recipe for my Spaghetti Squash and meatballs.
1 med spaghetti squash, cut in half, rubbed with a little olive oil and baked at 350 degrees for about 30 to 40 mins. Test after 30…if you can scrape it and it looks like spaghetti, then it is good.
While that is baking season your meat or poultry… I use chicken that I seasoned with salt, pepper, garlic, paprika and oregano and a little chipotle powder or pepper chopped. I don’t measure, I eyeball the amts. Let it marinate for a while, roll out into meatballs. If using chicken, the cooking time is very little. The size I made, I bakes it for about 10 minutes and finished off on the stove top grill.
I use a homemade pasta sauce you can or use your fave low sodium brand.
Scrape out the squash…add a little olive oil to a skillet, sauté the squash adding a little garlic, paprika, salt & pepper to taste. About 5 minutes. You can add a little red pepper flakes if you like a little zip.
Serve with pasta sauce and meatballs. You can make a grilled chicken and vegetables to serve with this instead of the meatballs!
Spaghetti Squash with meatballs and pasta sauce. Recipe and Photo Credits thanks to Gail Mendonca
SWEET POTATO, LEEK, CARRAT LASAGNA
Ingredients
1 packet instant lasagne sheets NB 2
3 large sweet potatoes, cut into 1cm slices, Steamed until soft
1 large carrot, peeled, chopped
1 stem celery, sliced
1 leek, washed and sliced thinly
1 onion, finely diced
2 garlic cloves, sliced
1 tbsp. caraway seeds,
1 bunch basil, torn
150g baby spinach, wilted with a little butter
700ml tomato paste (Leggo’s no added salt)
4 chopped tomatoes
500g ricotta
½ cup parmesan, grated NB 3
100g rocket, garnish
Extra virgin olive oil
Ginger and pepper
Method
- Preheat oven to 180C.
- In a large pan on medium heat, add olive oil. Place caraway seeds, garlic, carrots, celery, leek and ginger and pepper into pan. Sauté for 10 mins.
- Next pour the chopped tomatoes and tomato paste and reduce for 20 minutes.
- To assemble lasagna, take a baking dish and cover the base with sauce. Place lasagna sheets over the sauce, cover sheets with sauce and top with torn sweet potato, crumbled ricotta, basil and wilted spinach.
- Repeat this process for 3 more layers. Finish with sauce on top and crumble remaining ricotta, sprinkle parmesan all over the top and drizzle a little olive oil.Place into the oven and bake for 35 to 40mins or until cooked through. Using a fork prick lasagna to test if cooked. Stand for 5 mins. Cut and serve with a little rocket tossed in olive oil. NB1
NB1 Glycaemic Index of Sweet Potato
The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150-g 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/
NB2. Some diabetics may find this affects their sugar, try a Pasta substitute.
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!
NB3 some diabetics may find this affects their sugar, if your diet requires more dairy dieticians will recommend its inclusion.
