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How to use these recipes
All recipes in this section are intended to be better choices than regular recipes for a similar dish. This does not mean however that they can be used “freely” or in unlimited amounts.
The following types of changes have been made to these recipes:
- Fat: has been reduced and saturated fat (which increases heart disease) has been minimized.
- Fibre: has been increased – particularly where possible by the use of legumes.
- Carbohydrate: has the most direct impact on blood glucose levels and comes form both sugars and starches. Where possible sugar has been replaced or reduced.All dried fruit, juice, flour and other starchy foods (including potato, rice, flour and so forth) will have an effect on blood glucose levels so serving size counts!
All dried fruit, juice, flour and other starchy foods (including potato, rice, flour and so forth) will have an effect on blood glucose levels so serving size counts!
Follow the instructions provided for serving sizes. Each recipe has nutrition information supplied (based on the serving size outlined in the recipe). Use this as a guide when introducing these foods to your meal plan.
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Featured recipe
Asparagus Frittata
(Serves 4)
This is a quick and tasty light meal.
- 1 tbsp oil
- 1 bunch asparagus (250g), sliced
- 1 large onion, finely chopped
- 2 rashers bacon, finely chopped
- 4 eggs
- 1 cup grated cheese
Heat the oil in a heavy based pan. Sauté the asparagus, onion and bacon for 4-5 minutes or until the onion is golden brown. Place in a well-greased 25cm diameter baking dish. Beat the eggs and pour over the asparagus. Sprinkle with the cheese. Bake at 200°C for 20-25 minutes or until the mixture is set and golden brown. Serve cold, warm or hot with your favourite salad and a wholegrain bread roll.
Nutrition information (per serve of frittata)
KJ: 1176
Cals: 280
Fat: 20g
Carbohydrate: 3g
Fibre: 2g