Indulging during the festive season is part of the fun Full Instagram. With just a few tweaks to traditional treats, there’s no need to miss out, if you’re a Diabetic. These three recipes will both hit the spot and keep your diabetes in check.
Beef tenderloin with roasted vegetables
- 1 kg beef tenderloin roast
- ¾ cup dry white wine or beef broth
- ¾ cup reduced-sodium soy sauce
- 4 tsp minced fresh rosemary
- 4 tsp Dijon mustard
- 1½ tsp ground mustard
- 3 garlic cloves, peeled and sliced
- ½ kg potatoes, cut into wedges
- ½ kg Brussels sprouts, halved
- ½ kg fresh baby carrots
- Place the tenderloin in a large shallow dish. Add the wine, soy sauce, rosemary, Dijon mustard, ground mustard and garlic. Pour half of the marinade over the tenderloin and turn to coat. Cover and refrigerate for 4-12 hours and turn several times. Cover and place the remaining marinade in the fridge.
- Place the potatoes, Brussels sprouts and carrots in a greased baking dish. Add leftover marinade and toss to coat. Cover and bake at 220°C for 20 minutes and stir.
- Drain the marinade from tenderloin. Place tenderloin over vegetables. Bake, uncovered, for 40-50 minutes.
- Remove beef and let it stand for 15 minutes. If you need to roast it a bit more, cover with foil and bake for 10-15 minutes or until vegetables are tender. Slice beef and serve with vegetables.
Butternut squash soup
- 1 kg butternut squash, peeled, seeded
- 1 sweet potato, peeled and cut into pieces
- 2 cans chicken broth or stock
- 2 tbsp chopped fresh sage
- 1 tsp ground cinnamon
- ¼ tsp ground nutmeg
- 1 large onion, chopped
- 2 cloves garlic, sliced
- Ground black pepper
- 1 cup buttermilk
- 2 tbsp chopped fresh parsley
- In a large saucepan, combine the squash and sweet potatoes. Cover with cold water and bring to a boil. Cook for 25 to 35 minutes or until very soft. Drain and put the vegetables back into the saucepan. Stir in the broth or stock and sage, cinnamon and nutmeg. Remove from the heat.
- Coat a medium no-stick pan with non-stick spray and place over medium heat until hot. Add the onions, and garlic. Cook, while stirring occasionally, for 5 to 7 minutes, or until soft. Add to the squash mixture.
- Working in batches, puree the squash mixture in a blender or food processor. Season with the salt and pepper. Return the mixture to the saucepan.
- Cook over medium heat for 3 to 5 minutes, or until warm. Dish into bowls.
- Optional: Swirl in two tablespoons of the buttermilk for serving and sprinkle with the parsley.
- 25g sultanas
- 25g currants
- 25g raisins
- 10g lemon and orange mixed peel
- 1 tbsp mixed spice
- 1 tbsp ground cinnamon
- ½ tsp ground cloves
- 1 tsp ground ginger
- 1 spray of oil or ½ tsp oil
- 20g fresh cherries, chopped (+ 5 left whole to top)
- 10g whole almonds
- 1 small banana
- 1 unpeeled apple, grated
- 1 small carrot, grated
- 50g fine oatmeal
- 30g wholemeal flour
- ½ tsp baking powder
- grated zest of 1 orange
- grated zest of 1 lemon
- 10g sunflower seeds
- 10g pumpkin seeds
- Preheat the oven to 180°C and boil the kettle.
- Put all the dried fruits and spices into a bowl, mix thoroughly and add 50ml boiling water. Cover and leave for 15 minutes.
- Brush the oil around a mixing bowl. Arrange the whole cherries and whole almonds on the bottom.
- In a separate bowl, mash the banana and mix in the grated apple, carrot, oatmeal, flour, baking powder, zest and seeds.
- Add the fruits, spices and water they were soaking in, mixing everything together well. Spoon into the mixing bowl.
- Cover with baking parchment and foil and wrap tightly over the bowl.
- Place the bowl in a deep oven tray with 5cm of water in it (this is called a Bain Marie). Bake for 1 hour.
- Remove from the Bain Marie and cook for a further 10 minutes. Remove from the oven but leave covered. Allow to cool a little before serving.