Recipes and Information for People with
Diabetes
Choosing healthy foods if you have diabetes can help you to achieve the best
control of your blood glucose level, improve your sense of well-being, and help
protect you against complications from diabetes, such as heart disease, kidney
disease and eye problems.
You can achieve the best control of your blood glucose level through food by :
- Eating small, frequent meals throughout the day (about every 3-4 hours )
- Limiting your intake of saturated fat e.g. cream, butter, deep fried
takeaway foods and pastry items.
- Including, at each main meal, some carbohydrate food that releases its
energy slowly (i.e. has a low glycaemic index (G.I.))
- Limiting your intake of the quick energy release (high GI ) foods - eg
white flour products, soft drinks etc
- Choosing the healthy, monounsaturated or polyunsaturated oils for food
preparation and cooking
- Including a wide variety of vegetables, fruit, breads and cereals
- Limiting your salt intake
- Exercising regularly
Al l of these factors fit in with Nutrition Australia's easy to use guide for
healthy eating, the Healthy Eating Pyramid The Healthy Eating Pyramid has three
sections: the foods at the base of the pyramid are the foods to "eat most
" (look mostly for the low GI choices in this group), the foods in the
middle of the pyramid are the foods to "eat moderately " and the foods
at the top of the pyramid are the foods to "eat in small amounts ".
Nuts are included in the "eat most " section of the pyramid and are
a rich source of the healthy oils that are important for good health for people
with diabetes. They are a good source of protein and contain a wide selection of
vitamins and minerals. Fresh nuts are classed as slow energy release or low GI
foods and can assist in successfully managing your blood glucose levels .
" Fresh nuts are classed as slow energy release
or low GI foods and can assist in successfully
managing your blood glucose levels."
USING HEALTHY RECIPES FOR DIABETES
Produced for Stahmann Farms and Nutrition Australia
Pecans are a good example of a nutritious nut supplying dietary fibre,
protein, vitamins especially the B group, minerals such as iron, zinc, magnesium
and potassium and contain various antioxidants. They are rich in monounsaturated
and polyunsaturated oils, at 66% and 26% of the total fat level respectively,
and only contain 8% saturated fat. These are the fats that can reduce your risk
of heart and other blood vessel disease - problems that are a higher risk for
people with diabetes than for the general population.
All of the recipes in this booklet are beneficial to people with diabetes who
are aiming for a healthy balance in their diet and good control of their blood
glucose level . These recipes use pecan nuts to allow you to increase the source
of polyunsaturated and monounsaturated oils in your diet - helping you in your
quest for good health!
Enjoy these simple, tasty and nutritious ideas for incorporating pecans into
your favourite meals . Pecans lend themselves to both sweet and savoury recipes
including stir fries, salads, casseroles and desserts.
Let your imagination go - the possibilities are endless!
QUICK SNACKS - SPICED PECAN AND CORN FRITTERS
METHOD
1. Whisk egg with milk and oil .
2.Stir in curry, corn, oats, pecans and onions until well combined.
3.Gently fold through flour and season to taste.
4.Cover and refrigerate for at least 30 minutes.
5.Heat oil in fry pan, cook tablespoons of fritter mixture 2
minutes each side or until cooked through.
6.Serve with natural yoghurt or ricotta or salad for a light meal
or snack. Great on the BBQ or as a breakfast treat.
(MAKES 10 -12 APPROX.) LOW INTERMEDIATE GI
- 1 cup buttermilk/milk
- 1 egg
- 1 tbsp canola oil
- 1 tsp curry powder (to taste)
- 1 tsp mixed spice
- 1 cup corn kernels
- 1/2 cup instant rolled oats
- 2 green onions (shallots), chopped
- 125g Stahmann Farms Riverside All Australian
Pecans ,chopped
- 1 cup wholemeal SR flour
- salt and ground pepper to taste
- a little oil for shallow frying
MAIN MEAL - PECAN, SWEET POTATO AND MUSHROOM RISOTTO
METHOD
1. Heat 2 tbsp oil in large saucepan or casserole dish.
2.Add garlic, onion and rice. Cook 2 minutes over gentle heat.
3.Pour in 1 cup of hot stock. Stir until absorbed.
4.Gradually add remaining stock, stirring until absorbed, about
20 minutes. Alternatively, bake risotto in oven or microwave.
(See manufacturer 's instructions).
5.While risotto is cooking, heat 1 tbsp oil in fry pan, add sweet potato
and cook until tender
6.Add mushrooms to sweet potato, cook until brown and tender.
7.Once rice has absorbed stock, add wine and stir gently.
8.When rice is tender, add vegetables and pecans.
9.Stir yoghurt through gently, ensure rice is not too dry/wet, add torn
basil leaves, parmesan and pepper to taste.
(SERVES 4 ) LOW GI
MAIN MEAL - PORK WITH PECAN, PARMESAN AND HERB CRUST
METHOD
1.Combine crust ingredients in food processor or mix by hand.
2.Press combined mixture onto pork steaks.
3.Heat grill or pan brush with oil if necessary, cook 2-3 minutes each
side or until cooked through.
4.Serve with steamed potatoes or pasta, carrots and greens of choice.
COOKS NOTE:
Crumb mixture freezes well and is suitable for fish/chicken/lamb.
- 400g lean pork leg steaks, sliced or pounded 2cm thick
CRUST MIXTURE
- 125g pkt Stahmann Farms Riverside Al l Australian Pecans ,chopped
- 2 tbsp grated parmesan cheese
- 1 cup fresh herbs, chopped (eg. flat leaf parsley/basil/thyme)
- 1 tbsp lemon juice
- 2 tbsp olive oil
- 1 slice multi-grain or Soy & Linseed bread (crumbed)
- ground pepper to taste
- 1 tbsp canola or olive oil for pan frying
- pontiac/new potatoes or pasta, carrots and peas to serve
METHOD
1. Place washed salad greens into large bowl .
2.Grill or bake haloumi (if using), until brown and bubbling.
3.Grill or dry fry prosciutto until crispy, break into pieces.
4.Add to salad greens with pear slices, pecans and onion.
5.Combine dressing ingredients, blend well.
6.Just before serving, drizzle salad with dressing and sprinkle
with pepper.
7.Serve with crusty breads such as stoneground ciabatta or
multigrain.
- 4 cups mixed salad greens (rocket, mesclun, baby spinach)
- 125g pkt Stahmann Farms Riverside All Australian Pecans
- 2 pears, sliced
- 100g fresh soft cheese, haloumi/gorgonzola/goats/f et t a
- 100g prosciutto, very thinly sliced (substitute-lean bacon)
- ground black pepper
- 1 red onion (optional), thinly sliced/chopped
DRESSING
- 1/2 cup extra virgin olive oil
- 2 tbsp balsamic vinegar
- 1 tsp lemon juice
- 1 tsp sugar
MAIN MEAL - PECAN, PEAR AND PROSCIUTTO SALAD
- 2 cups Sunrice "Clever " or Doongara rice
- 3 tbsp olive oil
- 2 cloves garlic, crushed
- 1 large brown onion, peeled and chopped
- 3 cups vegetable or chicken stock
- 1 cup apple cider, white wine or verjuice
- 2 cups sweet potato, diced
- 1 cup mushrooms, sliced
- 125g pkt Stahmann Farms Riverside All Australian
Pecans, roughly chopped
- 1/4-1/2 cup natural yoghurt
- ground pepper to taste
- 1/2 cup fresh basil leaves
- 1/4 cup shaved parmesan
(SERVES 4 )LOW GI
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