GRILLED OKRA SALAD

INGREDIENTS

• 1/4 cup white wine vinegar
• 1 tomato, cubed
• 1/2 red onion, diced
• salt to taste
• 16 pods fresh okra NB1

INSTRUCTIONS

1. Preheat an outdoor grill for medium-high heat, and lightly oil grate. Combine the vinegar, tomato, onion, and salt in a bowl; set aside.
2. Cook the okra on the preheated grill until a few black areas have developed on its skin, about 5 minutes. Toss the okra with the tomato mixture and serve.

Nutrition Facts of original

Per Serving: 50 calories; 0.2 g fat; 11 g carbohydrates; 2.9 g protein; 0 mg cholesterol; 35 mg sodium

Adapted from https://www.allrecipes.com/recipe/167020/grilled-okra-salad/?lnkid=ussfac&utm_medium=social&utm_content=20200221&utm_source=facebook.com&utm_campaign=social-share-recipe&fbclid=IwAR2mda6mbNZSZVYho-tnYtpl4M0cw8uN3t1cR1xQt4UDKoFmeDCFMpBGoR4

NB 1 Another concern could prove vital. In the first study above, researchers found that when rats ate okra and took metformin, the effects of metformin were almost cancelled out. The okra seemed to interfere with the animals’ absorption of metformin, a medication commonly used to manage blood sugar levels. If you’re taking metformin and you consume too much okra, you could possibly see your blood sugar levels creep up instead of down.

http://www.findtex.com.au/diabetic-gardens/is-okra-the-secret-weapon-against-diabetes/

SMASHED BRUSSEL SPROUTS WITH MOZZERALLA & PARMESAN

INGREDIENTS AND INSTRUCTIONS
-boil whole brussels sprouts for 10mins & drain
-place on sheet pan, drizzle EVOO, S+P, minced garlic. (Mix around, coating all)
– take mason jar or bottom of mug/glass and smash down on Brussel sprouts; flatten them down.
-top with cheese (shredded mozzarella & grated Parmesan)
-425 degrees F/ 220 degrees C for 20 mins
-place under grill for extra crisp

LOW CARB PARMESAN GARLIC ROASTED VEGGIES

INGREDIENTS

• 1 small eggplant
• 1 medium zucchini
• 1 medium red pepper
• 1 cup broccoli florets
• 1/4 medium onion
• 1 cup cherry tomatoes
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Ginger and pepper
• 1/2 cup grated Parmesan
• Preheat the oven to 375F/220C.

INSTRUCTIONS

1. Chop the eggplant into 1/2 inch/ 1-2 cm cubes. Quarter the zucchini lengthwise and then chop into 1 inch/ 2.5 cm pieces. Chop the red pepper, broccoli, and onion into 1 inch/2.5 cm pieces. Leave the cherry tomatoes whole. (Eggplant takes longer to soften in the oven, hence the smaller pieces).
2. Spread all the vegetables on a large rimmed baking sheet. Drizzle with the oil and sprinkle with the minced garlic, ginger, and pepper. Toss thoroughly to combine.
3. Bake 15 to 20 minutes, until the vegetables are tender and browned. Remove from the oven and sprinkle liberally with Parmesan. Return to the oven for a few minutes to melt the cheese.

Yield: 8

Food energy: 82 kcal

Total fat: 4.32g

Carbohydrate: 8.48g

Protein per serving: 3.24g

Total dietary fibre: 3.46g

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

Adapted from https://asweetlife.org/parmesan-garlic-roasted-veggiesparmesan-garlic-roasted-veggies/?utm_source=ASweetLife.org+List&utm_campaign=d717ab3333-ASweetLife+Weekly+Update++-+Nov.+14%2C+2017_COPY_01&utm_medium=email&utm_term=0_5125b14cf8-d717ab3333-413509169&fbclid=IwAR15GM8hx9Y7qJE5eTYwgcFMEDT7Y8s4e-2uAHPurOEarHZDCfKDu9BQ3_M

LAMB WITH WALNUTS AND BEETROOT SALAD

INGREDIENTS:

• 4 beetroots, peeled and cubed
• 4 tbsp. balsamic vinegar
• 8 lamb loin chops
• 2 tbsp. garlic infused oil
• 3 sprigs rosemary, destemmed
• 100g walnut, roughly chopped
• 160g spinach
• 160g rocket

INSTRUCTIONS:

1. Preheat the oven to 200°C. Place the beetroot on a baking tray, drizzle with half the oil, the balsamic vinegar and season with ginger and pepper. Cook in the oven for 30 mins.
2. Combine the rest of the oil with the rosemary and a dash of ginger and pepper. Rub over the lamb chops
3. Heat a stoneware fry pan over a medium to high heat. Add the lamb and cook for 2-4 mins on each side.
4. Roughly chop the walnuts.
5. Removing the beetroot from the oven, mix through the baby spinach, rocket and walnuts.
6. Divide the salad between plates and serve with lamb chops.

Serves 4

Calories 430

Fat 33g

Protein 25g

Carbs 7g

Fibre 6g

Adapted from http://www.shapeme.com.au/weight-loss-recipes/509/Spring-Lamb-w–Walnuts-&-Beetroot?fbclid=IwAR2FOg4rVUmCeDzbQAcaJAFCgwwhkKx5knIseRp9rSmNViFu8b8yqPRXLtc

SPIRAL VEGETABLE STICKS

INGREDIENTS
3 medium carrots, cut into quarters lengthwise
12 fresh asparagus spears, trimmed
1 multigrain flatbread (fathead bread could be used)
1 egg white, beaten
1/4 cup grated Parmesan cheese
1/2 tsp dried oregano

INSTRUCTIONS

1. In a large skillet, bring 2-inches/ 5 cm of water to a boil; add carrots and cook for 3 minutes. Add asparagus and cook another 2-3 minutes. Drain veggies and rinse with cold water; pat dry.
2. Heat oven to 375 F/19C degrees.
   Spray a baking sheet with non-stick olive oil cooking spray.
3. Cut the flatbread into thin pieces. Wrap one piece around each vegetable.
4. Place the wrapped vegetables on the prepared baking sheet, tucking the end of the bread underneath the veggie stick to secure. Brush each with the egg white.
5. Combine the Parmesan cheese and oregano; sprinkle over the sticks.
6. Bake at 375 F/190C degrees for 12 to 14 minutes or until golden brown.

Yield: 12 servings of 2 sticks
Per serving: 97 calories, 2 g fat, 15 g carbs, 1 g fibre, 4 g protein
Diabetic Exchanges: 1 starch, 1 vegetable

ROASTED BRUSSEL SPROUTS WITH GARLIC

Ingredients

• ½ kg brussels sprouts (about a pound)
• 4 to 6 tablespoons extra virgin olive oil, to coat bottom of pan
• 5 cloves garlic, peeled
• ginger and pepper to taste
• 1 tablespoon balsamic vinegar

INSTRUCTIONS

1. Heat oven to 400F/ 200C degrees. Trim bottom of brussels sprouts, and slice each in half top to bottom. Heat oil in cast-iron pan over medium-high heat until it shimmers; put sprouts cut side down in one layer in pan. Put in garlic, and sprinkle with ginger and pepper.
2. Cook, undisturbed, until sprouts begin to brown on bottom, and transfer to oven. Roast, shaking pan every 5 minutes, until sprouts are quite brown and tender, about 10 to 20 minutes.
3. Stir in balsamic vinegar and serve hot or warm.

Adapted from https://cooking.nytimes.com/recipes/1890-roasted-brussels-sprouts-with-garlic?smid=fb-nytimes&smtyp=cur&fbclid=IwAR299P5YEz_2VnOfey1DGvNso_glICt9_qBQhnkBLiyxxXh3skU-3BtM5ns

    

CAJUN BEEF SALAD
INGREDIENTS
2 porterhouse steaks, diced
2 large brown onions, diced
2 large tomatoes, diced
1/2 continental or 6 baby cucumbers, diced/sliced
50-100g shredded carrot
Gourmet salad mix/mixed lettuce (I use extra spinach leaves also)
1 tablespoon olive oil for frying
1 tsp mustard dressing
100 ml natural yoghurt

Cajun seasoning recipe can be found here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

INSTRUCTIONS
1. Arrange lettuce on plates, top with shredded carrot, diced tomato and cucumber.

2. Fry onion for about 5 minutes on medium heat until browned.
3. Add beef to pan on high heat, cook for a further 2 minutes or until browned, season Cajun seasoning to taste.
4. To make dressing, mix mustard and yoghurt together in a mug.

5. Once cooked, serve on top of salad and pour over dressing to taste.

ROAST PUMPKIN AND LENTIL SALAD WITH ROASTED LEMON DRESSING

INGREDIENTS
1kg Kent pumpkin (or other pumpkin)
1 lemon, halved
½ cup (125ml) extra virgin olive oil

1 lemon
1 red onion, thinly sliced into rings
2 tbs red wine vinegar
400g can lentils, rinsed and drained
¼ cup (35g) currants
¼ cup (50g) baby capers, rinsed and drained
½ cup pepitas, (pumpkin seeds)

Any in season salad vegetables.
2 cups watercress leaves (or rocket)

INSTRUCTIONS

1. Preheat the oven to 180°C.
2. Cut the pumpkin into 3cm-thick wedges, discarding the seeds and fibre from the centre.
3. Divide between two trays lined with baking paper.
4. Add half a lemon to each tray, then drizzle with ¼ cup (60ml) olive oil.
5. Roast for 30 minutes, swapping round the trays halfway, or until the pumpkin is soft and richly caramelised.
6. Remove from the oven and set aside to cool.
7. Combine onion and vinegar. Set aside.
8. To make the dressing, squeeze the juice from the roasted lemon and combine with remaining olive oil.
9. Combine the lentils, currants, parsley, capers, other vegetables and onion, then mix with some of the dressing.
10. To serve, arrange the wedges of roasted pumpkin on a plate and top with the lentil salad, sprinkle over the toasted pepitas, watercress and remaining dressing.

ROASTED CAULIFLOWER AND CHICKPEA SALAD

INGREDIENTS

• 1 head of cauliflower, chopped
• 400g tin of chickpeas, drained, patted dry (Or dried soaked overnight drained and rinsed.)
• 2 teaspoons ground cumin
• 2 teaspoons extra virgin olive oil
• 1/3 cup currants
• ¼ cup red wine vinegar
• ¼ cup pine nuts
• ½ cup flat parsley, roughly chopped
• ½ cup mint, roughly chopped
• 80 g Danish feta

INSTRUCTIONS

1. Lay cauliflower and chickpeas on a baking tray. Toss in cumin and olive oil. Roast in oven on 180 degrees C for 30 minutes or until golden.
2. While cauliflower is roasting, toast pine nuts (no oil) in a small pan over low heat until lightly browned and fragrant. Remove nuts from pan, set aside.
3. In same pan over medium-high heat, simmer currants in red wine vinegar for 3-5 minutes. Set aside.
4. Combine all ingredients from steps 1-3 in a salad bowl with the herbs. Sprinkle with Danish feta and an extra sprig of mint to serve.

Nutrition Information (per serve)

Energy	1478 kJ (353 calories)
Protein	16g
Total Fat	17.5g
Carbohydrates	25g
Saturated Fat	4g
Sugars	11.7g
Dietary Fibre	12g
Sodium	558mg

Adapted from https://daa.asn.au/recipes/roasted-cauliflower-and-chickpea-salad/

ZUCCHINI, SPINACH AND GOAT CHEESE SALAD

INGREDIENTS

• 2 large zucchinis
• 1 bunch asparagus
• 20 snow peas
• 150g baby spinach leaves (or Mesclun salad mix)
• 2 tablespoons fresh mint leaves finely chopped
• 2 tablespoons marinated goat’s cheese
• Half a red onion diced
• Juice of 2 lemons
• 1/4 cup slivered almonds
• Cracked black pepper, to taste

INSTRUCTIONS

1. Bring a medium pot of water to the boil. Slice the zucchini into pieces roughly 1cm wide, then cut in half lengthways.
2. Prepare the asparagus by snapping off the woody ends
3. Prepare the snow peas by topping and tailing and removing outer string.
4. Using the boiling water, steam or blanch the zucchini, asparagus and snow peas for 3 minutes, then rinse under cold water.
5. Toast the slivered almonds until golden brown, using an oven grill or alternatively in a frypan over a medium heat.
6. Combine the spinach leaves, chopped mint leaves and onion in a large bowl. Add the cooked green vegetables.
7. Add to the greens the lemon juice, goat’s cheese, nuts and pepper to taste. Stir well to combine.
8. Enjoy as a side salad.

Nutrition Information (per serve)

Energy	551.8 kJ (132 calories)
Protein	6.6g
Total Fat	8.5g
Carbohydrates	4.3g
Saturated Fat	1.8g
Sugars	3.8g
Dietary Fibre	4.1g
Sodium	47.1mg

Adapted from https://daa.asn.au/recipes/zucchini-lemon-and-goats-cheese-salad/

SPICED CAULIFLOWER SALAD 

INGREDIENTS

• 1 cauliflower head
• 1 sweet potato, medium NB1
• 1 tablespoon Moroccan spice blend (substitute: turmeric) try one from http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

• 1 teaspoon cinnamon
• 1 tablespoon olive oil
• 80g almonds or pine nuts
• 3 handfuls of rocket
• Ginger and pepper to taste

INSTRUTIONS

1. Preheat the oven to 200°C/180°C fan-forced. Line an oven tray with baking paper.
2. Prepare a steamer
3. Cut the cauliflower into small florets. Peel and cut the sweet potato into 2 cm cubes.
4. Add the cauliflower to a large bowl.
5. Add olive oil, Moroccan spice mix and cinnamon to cauliflower. Season with a pinch of ginger and pepper.
6. Transfer the cauliflower onto the prepared tray. Cook in the oven for 30 minutes or until the cauliflower is tender and the cauliflower is golden and slightly charred on the edges.
7. Place the sweet potato in the steamer and steam until tender. NB1
8. To roast the almonds, place almonds on a lined baking tray and pop in oven for approximately 10 minutes.
9. In a large bowl combine the rocket, roasted almonds cauliflower and sweet potato and season with ginger and pepper.

Adapted from  https://cobramestate.com.au/recipe/spiced-cauliflower-salad

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/

ROASTED BEETROOT AND KALE SALAD

• Yield: 6
• Category: Salad
• Cuisine: Mediterranean
• In moderation for diabetics

Ingredients

• 1 bunch kale, washed, dried, ribs removed, roughly chopped
• 6 beetroots, washed, dried and peeled
• 1/2 tsp dried rosemary
• 1/2 tsp garlic powder
• ginger and pepper
• olive oil
• 1/4 medium red onion, thinly sliced
• 1-2 tbsp. slivered almonds, toasted

Lemom Vinaigrette

• 1/4 cup olive oil
• 1 1/2 lemon, juice of
• 1/4 tsp garlic powder
• 1 tsp dried rosemary
• ginger and pepper

Instructions

1. Preheat oven to 400 F/ 200 C.
2. Prepare ingredients as indicated above.
3. Toss kale with ginger, pepper and a little olive oil. Place on a lightly oiled baking sheet. Roast in oven for a brief five minutes. Remove from heat and set aside.
4. Take peeled beets and cut them into wedges. Place on a lightly oiled baking sheet. Sprinkle with rosemary, garlic powder, ginger and pepper. Toss with a little olive oil making sure beets are well-coated with the olive oil and spices.
5. Place the beets on the middle rack of the 400 F/200 C-heated oven. Roast for 45 minutes, tossing/turning beets twice.
6. While beets are roasting, make the lemon vinaigrette. Simply mix vinaigrette ingredients in a small bowl, whisk to combine. Set aside.
7. When beets are tender to your liking, remove from oven and let them cool slightly.
8. In a medium salad bowl, combine kale, beets and sliced red onions. Dress your salad with the lemon vinaigrette, and toss together. Garnish with the toasted slivered almonds. Enjoy!

BROWN LENTIL SALAD

Ingredients

• 1 bunch Silver beet, chopped (2-3 cups chopped leaves)
• Olive Oil
• 2 cups cooked (steamed or canned) brown lentils, drained
• 1 pomegranate, seeds of
• 1 small red onion, finely chopped
• 1/2 English cucumber, finely chopped
• 1 cup crumbled feta cheese for garnish
• Any other in season salad vegetables.

Ginger-Mint Vinaigrette

• 1/3 cup white balsamic vinegar
• 1/3 cup extra virgin olive oil
• 2 tbsp. dried crushed mint leaves
• 1-2 tsp fresh ground ginger
• 1/4 tsp ground cumin
•  pepper

Instructions

1. In a cast iron or heavy cooking fry pan, heat 1 tbsp. olive oil. Sauté the Silver beet on medium-high heat briefly until wilted. Let cool.
2. Place sautéed Swiss chard with the brown lentils, pomegranate seeds, red onion, cucumber and other vegetables in a large mixing bowl. Gently mix with a spoon.
3. In a small bowl, whisk together vinegar and olive oil. Add crushed mint, ground ginger, cumin and pepper. Whisk again to combine.
4. Drizzle the ginger-mint vinaigrette over the salad and gently toss with a spoon. Top with feta cheese, if you like.
5. Enjoy at room temperature or slightly cooler.

Notes

If you prefer to purchase uncooked lentils, go for the small brown lentils and simply boil them according to the package (generally, you’ll need double the portion of water to lentils). Do not overcook the lentils, you want them tender but not mushy.

Adapted from https://www.themediterraneandish.com/brown-lentil-salad-recipe-pomegranate-swiss-chard/

MEDITERRANEAN VEGETABLES

Pre-heat oven 200°C. Steaming may be a better option for us diabetics. NB1 NB2

Rough chops of 2 small red onions, 4 zucchinis, 1/2 cup of cherry tomatoes (leave as is), 3 medium red capsicums, 3 large carrots, 2 large sweet potatoes and 10 button mushrooms.

Drizzle olive oil, ginger and pepper and roast sweet potatoes and carrots only for 30 mins.

Mix 1/2 cup olive oil, 1 tbsp. balsamic vinegar, 3 tsp mince garlic, ginger and pepper.

Season the rest of vegs and roast all together for 40 mins.

If prefer, sprinkle Italian herbs also

NB1 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

NB2 Glycemic 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/

           

FRESH HOME GROWN ROASTED VEVEGETABLES

Roasted sweet potato, Jerusalem artichoke, pumpkin, whole garlic, red onion, capsicum, eggplant, turnips and parsnips with olive oil, dried thyme and dried oregano and ginger and pepper. Add crushed garlic through the roast veg 15 minutes before cooking is finished.

I grow Jerusalem artichoke and find that they are good diabetic substitute for white potato. It is said by some that they have a low GI the down side is that they make you windy

http://www.findtex.com.au/diabetic-gardens/summer-garden-2/

There was a discussion earlier in this post about day old cooked potatoes, This may explain it; yams should, include sweet potatoes, the same can be said for pasta and it is claimed that also rice should also be eaten the day after they are cooked to increase their resistant starch

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

‘ Glycemic 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/

BEEF AND RICE SALAD

INGREDIENTS

• 200g lean grass fed beef eye fillet, trimmed of fat. (left overs can be used.)
• Freshly ground black pepper, to season
• 50g (2 cups) mixed salad leaves
• 1 red capsicum, thinly sliced
• 8 cherry tomatoes, quartered
• 1 Lebanese cucumber, peeled into ribbons using a vegetable peeler
• ½ cup fresh coriander leaves
• 1⁄3 cup fresh mint leaves
• ½ cup Basmati Steamed Rice, heated following pack instructions.
• Freshly squeezed juice of ½ lime
• ½ tsp olive oil

INSTRUCTION

1. Poach beef, cook until cooked to your liking. Transfer to a plate. Set aside for 2 minutes to rest.
2. Meanwhile, put salad leaves, capsicum, tomato, cucumber, coriander, mint and rice in a medium bowl. Toss to combine.
3. Put lime juice in a small bowl with the salad. Using a fork, to combine.
4. Slice beef diagonally across the grain. Add to salad. Drizzle over dressing and toss to combine. Serve.

PUMPKIN, SWEET POTATO AND COUSCOUS MINTED SALAD
Roast some sweet potato and pumpkin for about an hour with a sprinkle of ginger, chop and mix with cooked couscous and some white wine vinegar. Add chopped mint.

ROAST BEETROOT, SALAD LEAF AND GOAT CHEESE FETA SALAD
Beetroot, salad leaf and goat cheese feta was exception.

Just roast the beetroot for a good hour, dice and add cheese and leaves. Too easy.

SALAD WITH ROAST VEGETABLES

1 small eggplant, cut into medium cubes
1 medium piece pumpkin, peeled and cut in chunks

1 medium size sweet potato cut unto chunks

1 red onion, cut in thick slices
1 red capsicum, cut in thick slices
1 zucchini, cut into medium chunks
olive oil

1 cup couscous
1 cup boiling water
1/3 cup cooked chick peas
1/3 cup coarsely chopped flat leaf parsley
1/3 cup coarsely chopped coriander
1 clove garlic, minced
1 tablespoon lemon juice
1 tablespoon apple cider vinegar
1/3 cup olive oil
2 teaspoons BYRON BAY CHILLI CO HEAVENLY HABANERO CHILLI SAUCE
1/2 teaspoon ground cumin
lemon wedges

Preheat oven to 250 F. In a bowl, lightly coat eggplant with a drizzle of olive oil. Place on a baking sheet lined with baking paper and roast until just softened. In separate batches, oil pumpkin, onion, capsicum and zucchini and roast separately.

Allow to cool slightly.

While vegetables are roasting, prepare couscous by placing grains in a bowl and adding boiling water. Cover with cling film and allow grains to absorb all liquid.

To make dressing, combine garlic, lemon juice, vinegar, oil, chilli sauce and cumin. To assemble the salad, fluff couscous with a fork and transfer to a serving dish.

Add roasted vegetables, dressing, parsley and coriander and combine gently. Garnish servings with lemon wedges.

Persian style –  “Kukuye Sabsi”

Vegetarian cooking.. a great way to eat the greens from your garden

Ingredients

12 eggs whites (lightly beaten)
1/2 cup of sliced spring onions/shallots
1/2 cups of roughly chopped parsley
1 greens (I used kale and cavalo nero but you can use spinach)
1 leek
1 cloves of crushed garlic
1 teaspoons of paprika
Ginger and ground black pepper

Almond nuts (about a hand full)
olive oil  for greasing

Method
Trim and wash leek
Chop herbs, vegetables
Place eggs whites in large bowl and whisk with ginger and pepper
Add prepared herbs, vegetables, garlic, paprika and almond nuts

Oil a shallow pan, place egg mixture in and bake at 160 degrees C fan forced for 40 minutes or till cooked.

Serve hot with chopped mint.

JULIA’S ROAST PUMPKIN AND PINE NUT SALAD.
INGREDIENTS
150g Butternut pumpkin, peeled and cut into 2 cm cubes
3 cloves of garlic, left in skin
Olive oil spray
ginger & pepper
2 tsp balsamic vinegar
2 tsp olive oil
¼ small red onion, thinly sliced
100g spinach
30g feta (if you require more dairy in your diet)
1 tbs pine nuts
METHOD
Preheat oven to 200°C.
Place pumpkin and garlic on a baking paper lined oven tray.
Spray with oil and season with ginger & pepper and roast for 40-45 minutes. Remove from oven and cool to room temperature.
Meanwhile, whisk together vinegar, oil and add onion and set aside whilst pumpkin cooks.
Toss spinach leaves with dressing, top with pumpkin, feta and pine nuts.
SERVES 2

          

ASPARAGUS, KALE, LEEK, SWEET POTATO AND TOMATO EGG FRITTATA
(or crust less quiche)

It’s a great “clean out the fridge” dish for end of week. And cheap to make too.

I sautéed the chopped onion and leek, set aside
Parboil the sweet potatoes
Sautee the mushroom with some crushed garlic, set aside
Blanch/microwave the asparagus spears, leave whole
Slice the tomato
Sautee the zucchini diced
Wilt down the kale leaves

Mix eggs whites with heart active milk and a little parmesan, mix in ginger and pepper
you can add basil or other herbs at this point but I didn’t this particular occasion.

Arrange all the veg on a greased pan, pour over the egg mixture, and add grated cheddar on top if you need more dairy in your diet.

Bake in an oven 180 degrees for 15 minutes. Then under the grill on low for 10 minutes

CHICKEN AND CRUNCHY NOODLE SALAD

Steam 2 free range chicken breast fillets for 50 minutes, after marinating in olive oil, garlic and lemon juice.

Added some spiralized home grown zucchini add red capsicum.

LIGHT SALAD

Ingredients

• Roast Pumpkin,
• Basil
• Zucchini
• Greek Yoghurt
• Roast garlic dressing.
• Red capsicum
• Bean sprouts
• Sprouted alfalfa for colour and another flavour dimension.
• Cashew Nuts

                                                           

HALLOUMI SALAD

Salad had the following but you can add whatever you have in the fridge.

– grilled red capsicum or eggplant or zucchini would work well..
– a huge bunch of baby spinach and lettuce, picked from the garden
– grilled halloumi cheese
– chargrilled corn on the cob
– roast sweet potato with crushed good garlic added half way
– red onion roasted with the sweet potato
– asparagus just cooked
– green beans just cooked
– home grown cucumbers just picked and salted.
– tomatoes (heirloom)
– extra garlic grated over the top just before adding the dressing.

Added toasted sesame seeds at end for the nuttiness and it always looks good.

          

ROAST VEGETABLE AND LENTIL SALAD:  NB1.

Ingredients
1 cup green lentils, rinsed
2 cups water
1 sweet potato, washed well and roughly sliced
1 zucchini, sliced
1 red capsicum, roughly diced
1 eggplant, roughly diced
2 tblsp Extra Virgin Olive Oil (EVOO)
1 tbslp chopped oregano (dried or fresh)
1 tbslp balsamic vinegar
Juice ½ lemon

Instructions
1. Preheat the oven to 180 C;
2. Rinse the lentils and bring the water to the boil in a saucepan;
3. Chop all vegetables and set aside;
4. Cook lentils for approximately 20 minutes or until lentils are cooked (green lentils tend to hold their shape once cooked, but you don’t want the lentils to become mushy, so remove from heat once cooked);
5. While the lentils are cooking, place vegetables on a lined baking tray and mix through 1 tblsp EVOO and oregano (dried or fresh is fine);
6. Place in oven and cook for roughly 20 minutes or until just cooked, remove from oven after ten minutes to mix vegetables around (again, you don’t want your vegetables to lose their shape and become mushy, so remove from oven once ready);
7. Place cooked lentils and vegetables into a storage container or dish to serve;
7. Dress the salad with extra EVOO, balsamic vinegar and lemon juice;
8. Serves best when cooked the day before as flavours enhance overnight;
Enjoy!

NB1 The GI index of some vegetables can change with baking:-

Glycemic 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/

SIMPLE INGEDIENTS
Red capsicum, tomatoes, onions, olives, capers, cracked black pepper, chili flakes, basil & good olive oil –  topping on white fish!

Drizzle a little balsamic vinegar reduction on top.

ROASTED CAULIFLOWER SALAD

INGREDIENTS

• 700g cauliflower (approx. one large head), chopped into small florets
• 1 cup chickpeas, soaked overnight, drained and rinsed
• 2 tbsp. olive oil
• ½ red onion, finely sliced
• ½ bunch flat leaf parsley
• ½ cup roasted, unsalted almonds, roughly chopped
• 150g Danish feta, broken into chunks
• arils from ½ a pomegranate, optional

DRESSING

• ½ tsp saffron threads
• 1 tbsp. boiling water
• 3 tbsp. extra virgin olive oil
• 2 tbsp. red wine vinegar
• 2 tbsp. currants

INSTRUCTIONS

1. Preheat oven to 190 degrees Celsius. Place the chickpeas and cauliflower florets in a large bowl, add the olive oil and toss well to combine. Transfer the cauliflower and chickpea mixture to a baking tray and spread out into a single layer. Bake in the oven for about 20 minutes or until golden and the cauliflower is tender. The chickpeas should become crisp and slightly crunchy.
2. To make the dressing, place saffron in a small bowl and add boiling water. Steep for five minutes. Whisk in oil and vinegar until well combined, then stir in currants and set aside. Stir well before serving.
3. Once cauliflower is golden and tender, remove from the oven and place warm cauliflower and chickpea mixture in your serving bowl. Add the red onion, parsley and almonds, pour over the dressing and toss to combine. Sprinkle with feta and pomegranate (if using) and serve.

Nutrition Information (per serve)

Energy	3387 kJ (810 calories)
Protein	28.2g
Total Fat	57g
Carbohydrates	35.8g
Saturated Fat	13.3g
Sugars	17.9g
Dietary Fibre	18.2g
Sodium	1018.1mg

Adapted from https://daa.asn.au/recipes/roasted-cauliflower-salad/

ROASTED CAULIFLOWER AND CHICKPEA SALAD

INGREDIENTS

• 1 head of cauliflower, chopped
• 400g tin of chickpeas, drained, patted dry
• 2 teaspoons ground cumin
• 2 teaspoons extra virgin olive oil
• 1/3 cup currants
• ¼ cup red wine vinegar
• ¼ cup pine nuts
• ½ cup flat parsley, roughly chopped
• ½ cup mint, roughly chopped
• 80 g Danish feta

INSTRUCTIONS

1. Lay cauliflower and chickpeas on a baking tray. Toss in cumin and olive oil. Roast in oven on 180 degrees for 30 minutes or until golden.
2. While cauliflower is roasting, toast pine nuts (no oil) in a small pan over low heat until lightly browned and fragrant. Remove nuts from pan, set aside.
3. In same pan over medium-high heat, simmer currants in red wine vinegar for 3-5 minutes. Set aside.
4. Combine all ingredients from steps 1-3 in a salad bowl with the herbs. Sprinkle with Danish feta and an extra sprig of mint to serve.

Nutrition Information (per serve)

Energy	1330 kJ (318 calories)
Protein	12g
Total Fat	17g
Carbohydrates	23g
Saturated Fat	4g
Sugars	9g
Dietary Fibre	7g
Sodium	352mg

Adapted from https://daa.asn.au/recipes/roasted-cauliflower-and-chickpea-salad/

ROAST VEGETABLE OPEN SANDWICH

Prep 15 mins

Cooking time 25 mins

Serves 2

INGREDIENTS

• 4 slices Burgen Whole grain & oats bread, lightly toasted
• 1 small (about 330g) sweet potato, peeled, cut into 2cm pieces NB1
• 2 tbs. olive oil
• 1 bunch asparagus, trimmed, cut into thirds crossways
• 1 red capsicum, sliced
• 130g sweet berry truss tomatoes, remove from vine
• 40g baby spinach leaves
• Small fresh basil leaves, to garnish

INSTRUCTIONS

1 Preheat oven to 200C fan forced.

2 Toss sweet potato and half the oil in a bowl. Place in a large roasting pan. Season. Roast for 20 minutes. Add asparagus, capsicums and tomatoes, drizzle over remaining oil. Season and toss to coat. Return to oven. Roast for a further 10 minutes, or until vegetables are tender.

3 Top toasted bread with spinach leaves and roasted vegetables. Season and garnish with basil leaves if desired. Serve.4 slices Helga’s Lower Carb 5 Seed bread, lightly toasted
1 small (about 330g) sweet potato, peeled, cut into 2cm pieces
2 tbs olive oil
1 bunch asparagus, trimmed, cut into thirds crossways
1 red capsicum, sliced
130g sweet berry truss tomatoes, remove from vine
1/3 cup gluten free tzatziki dip
40g baby spinach leaves
Small fresh basil leaves, to garnish

1 Preheat oven to 200°C fan forced.

2 Toss sweet potato and half the oil in a bowl. Place in a large roasting pan. Season. Roast for 20 minutes. Add asparagus, capsicums and tomatoes, drizzle over remaining oil. Season and toss to coat. Return to oven. Roast for a further 10 minutes, or until vegetables are tender.

3 Spread tzatziki dip over one side of all four slices of Helga’s Lower Carb 5 Seeds bread. Top with spinach leaves and roasted vegetables. Season and garnish with basil leaves if desired. Serve.

NB1 You can use leftover cooked rice or other cooked grains like barley or millet in this recipe.

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 read: http://www.findtex.com.au/diabetic-foods/can-we-lower-the-gi-of-rice/

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/