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Recipes

Recipes
December 10, 2013

Cumin-roasted sweet potatoes

Another low GI food, sweet potatoes cook much more quickly than you think. You can do them under the grill or on a barbecue and they always turn out well. (more…)
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Recipes
December 10, 2013

A delicious salmon recipe for Diabetics

When it comes to nutrition, diet is very important for a diabetic, and you should eat a well-balanced diet that's rich in high-fibre carbohydrates, vitamins and minerals, as well as fatty fish, such as salmon and mackerel. This recipe is a perfect example of a healthy, well-balanced meal that's ideal for diabetics. Ingredients: • 4 skinless salmon fillets (around 150 grams each) • 2 cups picked watercress sprigs or baby rocket • 1 x 250g punnet cherry tomatoes - halved • 1 bunch of asparagus, cut diagonally into 4cm lengths • 1 Lebanese cucumber, peeled, halved and sliced diagonally •…
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Recipes
December 9, 2013

Smoked chicken, broccoli and blue cheese salad

Root vegetables and broccoli are especially good for diabetes. The blue cheese in this recipe gives it added flavour to tantalise your taste buds. (more…)
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Recipes
December 9, 2013

Mixed bean casserole soup

A tasty, hearty, casserole soup that’s perfect for winter or cooler weather. Plus it’s packed with nutritional goodness thanks to the different beans, vegetables and herbs used. This recipe uses dried beans, which ideally need to be soaked overnight, however you can also use canned beans if you’re short on time. (more…)
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Recipes
December 8, 2013

Blueberry pancakes

For type II diabetes, 50% - 60% of the diet should be foods that are high in complex carbohydrates, such as in this recipe, as they release their glucose content slowly. Blueberries also have a low GI rating. (more…)
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Recipes
December 8, 2013

Beetroot, walnut & watercress salad

Beets have a low GI, making them a good choice for diabetes. To save time, microwave the beetroot, rather than roast them, unless you roast them the day before along with something else. The watercress can be replaced by baby spinach leaves. (more…)
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Recipes
December 7, 2013

Low GI lentil salad with rosemary and balsamic

Legumes such as beans, peas and lentils, are a fantastic source of protein – for vegetarians and meat-eaters alike. As an added bonus, they’re also low fat, high-fibre, cholesterol free and much cheaper to buy than fresh meat. Legumes are considered to be low-GI, which means they release energy slowly and help maintain blood sugar levels. This low-GI lentil salad with rosemary and balsamic is healthy and delicious alternative to bread and a potato dish at a braai. (more…)
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Recipes
December 6, 2013

Spinach, orange and almond Salad

Almonds are rich in polyunsaturated fatty acids, which help keep blood vessels healthy, and eating a small handful of nuts a day can help reduce your risk of heart disease. Just make sure the nuts you eat aren’t salted or coated with sugar. Almonds in particular work well as an alternative for cheese, bacon bits or croutons in your salad. (more…)
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Recipes
December 6, 2013

Pan-seared tuna with lime pepper crust

Tuna is rich in omega-3 fatty acids, which can help reduce your risk of heart disease. Omega-3 fats also help lower blood pressure and regulate your heart rate. Aim to eat omega-3 rich oily fish such as salmon, tuna and mackerel 2-3 times a week. In this recipe, tuna can be substituted with salmon steaks. (more…)
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