Diabetes
Sausage Rolls
Ingredients 1/3 cup (60g/2oz) bulgur wheat 4 reduced-fat sausages canola or olive oil spray 1/2 small onion, finely diced 1 small carrot, grated 1/2 tablespoon tomato sauce (ketchup) 1 teaspoon mixed dried herbs 2 sheets reduced-fat canola puff pastry, lightly thawed 1 egg, lightly beaten 1 tablespoon sesame seeds Method 1 Pre-heat oven to 180°C [...]
Chocolate Cake
Ingredients canola or olive oil spray 2 cups (280g/9oz) self-raising flour 1/3 cup (30g/1oz) cocoa powder 1/2 teaspoon bicarbonate of soda 2/3 cup (120g/4oz) sugar 2 eggs 1/4 cup (60ml/2fl oz) canola oil 200g (6 1/2oz) low-fat vanilla yoghurt 1 cup (250ml/8fl oz) skim milk 1 teaspoon vanilla essence 4 medium strawberries, hulled and sliced [...]
Choc Sundae
Ingredients 1 1/2 tablespoons reduced-fat canola margarine 2 tablespoons plain flour 1 1/2 cups (375ml/12fl oz) skim or low-fat milk 1 1/2 tablespoons sugar 1 tablespoon cocoa powder 8 small scoops low-fat vanilla ice cream 4 small wafers Method 1 Melt the margarine over a low heat. 2 Add the flour and stir to form [...]
Two-Potato Bake
Ingredients 500g (1lb) potatoes*, peeled and thinly sliced 400g (13 1/3oz) orange sweet potato, peeled and thinly sliced 2 tablespoons reduced-fat canola margarine 1 medium onion, diced 2 teaspoons crushed garlic 1/4 cup (30g/1oz) plain flour 2 1/2 cups (625ml, 20fl oz) low-fat milk 75g (2 1/2oz) lean leg ham, diced 1 cup (125g/4oz) reduced-fat [...]
Herb & Garlic Bread
Ingredients 110g (3 1/2oz) bake-at-home baguette* 3 teaspoons reduced-fat canola margarine 2 teaspoons crushed garlic 1 tablespoon chopped fresh herbs (optional) *To lower the GI of this recipe, select a multigrain or sourdough bake-at-home baguette, if available Method 1 Pre-heat oven to 200°C (400°F/Gas 6). 2 Cut the baguette into 12 even slices approximately three [...]
Macaroni Cheese
Ingredients 250g (8oz) dry macaroni pasta 2 1/2 tablespoons cornflour 3 cups (750ml/24fl oz) low-fat milk 1 teaspoon Dijon mustard 1/2 tablespoon onion flakes 1/2 teaspoon salt-reduced vegetarian stock powder 1 cup (120g/4oz) reduced-fat cheese, grated 2 slices multigrain bread 1 tablespoon grated parmesan cheese 1 tablespoon chopped flat-leaf parsley (optional) Method 1 Pre-heat oven [...]
Yoghurt Fruit Cups
Ingredients 4 kiwi fruit, peeled and diced 2 cups (500g/1lb oz) low-fat thick vanilla yoghurt 1/4 whole rockmelon, peeled, de-seeded and diced 250g (8oz) strawberries, hulled and sliced 4 passionfruit, pulp removed Method 1 In a clear glass put in one quarter of the diced kiwi fruit and top with 2 tablespoons of the yoghurt. [...]
Berry Pudding
Ingredients 4 slices white lower-GI bread 1 tablespoon reduced-fat canola margarine 3 tablespoons strawberry fruit spread 3 eggs 350ml (11fl oz) low-fat milk 1 teaspoon vanilla essence 1 1/2 cups (250g/8oz) frozen blueberries, thawed 1 tablespoon icing sugar Method 1 Pre-heat oven to 160°C (315°F/Gas 2—3). 2 Lightly spread each slice of bread with margarine [...]
Easy Low-Fat Custard
Ingredients 3 tablespoons custard powder 3 cups (750ml/24fl oz) low-fat milk 1 tablepoon sugar Method 1 Blend the custard powder and 1/2 cup (125ml/4fl oz) milk to form a smooth paste. 2 Heat the remaining milk and sugar in a pan until almost boiling. 3 Slowly add the custard powder paste, stirring continuously. 4 Simmer [...]
Rhubarb & Apple Custard
Ingredients 250g (8oz) rhubarb, diced (leaves discarded) 2 large granny smith apples, peeled, cored and diced 1 tablespoon white sugar 1/2 cup (125ml/4fl oz) water 1 1/2 tablespoons wholemeal fl our 2 teaspoons brown sugar 1 teaspoon reduced-fat canola margarine 1 quantity of Easy Low-Fat Custard (see the Easy Low-Fat Custard recipe) Method 1 Place [...]