Home' Advocate Communications : Fiordland Advocate 13 November 2009 Contents WHAT’S COOKING
Page 8 | 13 November, 2009
There are few commercial mueslis
suitable for diabetics on the
Check you keep to the
recommended serving size.
Combine all the ingredients and
store in an airtight container.
Makes just over 10 cups.
One third of a cup equals 1
“Well, I guess that’s it as far as the
pleasures of food are concerned,”
complained a friend of mine
recently. An avid foodie, she had
just been diagnosed with diabetes
and imagined she was faced with
a heavily restricted, deadly dull ‘diabetic’ diet for the rest of her life.
I assured her this was not the case. She simply needed to follow the
same healthy eating guidelines recommended for everyone. That would
mean a diet that is high in fibre and low in processed fats, supplies at
least five servings of fruit and vegetables and a day and avoids excess
sugar, refined carbohydrates, alcohol and salt. This would help her
control her weight, glucose levels, blood fats, and blood pressure.
A major aid in assessing a healthy diabetic diet is the glycemic index
(GI) developed to rank foods based on their immediate effect on blood
glucose. The glycemic index of pure glucose is set at 100 and every
other food is ranked on a scale of 0 to 100 according to its effects on
We now know the blood glucose levels created by hundreds of different
foods and numerous supermarket products are labelled as low GI. In
essence, a low GI rating is below 55; a medium GI rating 56-59; and a
high GI rating is over 70.
A member of my family jokes that being diabetic has the advantage of
obliging him to eat tasty, healthy food.
It is an obligation he really enjoys.
3 cups blueberries
1⁄2 teaspoon ground cinnamon
finely grated rind and juice 1 orange
Topping: 11⁄3 cups Diabetic Muesli
1 tablespoon canola oil
Preheat the oven to 190°C.
Combine the berries with the cinnamon, orange rind and juice. Place in
four small ramekins.
Combine the muesli with the oil and sprinkle over the berries. Bake for
about 20 minutes. Serves 4.
2 teaspoons sugar
1 tablespoon white balsamic vinegar
4 cups quartered strawberries
freshly ground pepper to taste
Combine the sugar and vinegar in a large bowl, stirring to dissolve the
Add the strawberries and toss to coat evenly. Stand at room
temperature for 20 minutes, stirring twice.
Spoon into dessert bowls and sprinkle a little pepper on top. Serves 4.
Balsamic strawberry dessert
1 cup bran flakes
1 large egg, lightly beaten
1⁄4 cup canola oil
4 tablespoons water
2 tablespoons yoghurt
1⁄2 cup dry sugar substitute eg Equal
2 tablespoons brown sugar
1 cup each: unsweetened
applesauce, plain flour
1 teaspoon each: baking soda,
1⁄4 teaspoon salt
1⁄4 cup each: chopped walnuts,
Place the bran flakes, egg,
canola oil, water, yoghurt, sugar
substitute, brown sugar and
applesauce in a large bowl. Mix
lightly. Stand for 30 minutes to let
the bran flakes soften.
Preheat the oven to 190°C.
Lightly oil a 21cm x 10cm x 6cm
loaf pan. Sift the flour, baking
soda, cinnamon and salt into the
bran mixture and mix well.
Add the walnuts and raisins.
Spoon evenly into the loaf pan.
Bake for about 45 minutes, or
until a thin skewer inserted in the
centre comes out clean.
Cool in the pan for 10 minutes
and then turn onto a wire rack
and cool to room temperature.
Makes 14 x 3cm slices. One slice
equals 1 serve.
Limit snacks such as these to one
1 cup wholemeal flour
2⁄3 cup plain flour
2 teaspoons baking powder
1⁄4 cup wheatgerm
1⁄2 cup each: low-fat plain yoghurt,
2 tablespoons each: runny honey,
11⁄4 cups frozen berries
Preheat the oven to 180°C. Line
a 12-hole muffin pan with paper
Combine the flours, baking
powder and wheatgerm in a bowl.
Combine the liquid ingredients
in another bowl. Add to the flour
mixture, combining until just
moistened. Gently fold in the
Spoon into the paper cases.
Bake for 15-20 minutes or until
a skewer inserted in the centre
comes out clean.
Wholesome blueberry muffins
4 cups rolled oats
1⁄2 cup each: desiccated
coconut, sultanas, craisins
1 cup flaked almonds
2 cups each: rye
wholegrain flakes, bran
11⁄2 cups wheatgerm
1⁄3 cup sunflower seeds
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