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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Asian vegetables

Serves 4

• 1 tbsp oil
• 2 onions, sliced into wedges
• 2-3 stalks of celery, chunky diagonal sliced
• 1/2 tsp Chinese 5-spice powder
• 4 cups prepared Chinese cabbage (use the leaves whole, and prepare for cooking by simply washing, then cutting off the thick base of the stalks).

Heat the oil in a large frying pan or wok. Add the onions and celery, stir-fry for 2-3 minutes. If the pan dries out, add a little water. Add the Bok Choy and the 5-spice. Stir-fry over a high heat for 2-3 minutes, stirring continuously. Serve immediately.

Nutrition information: (per serve)
KJ: 249

Cals: 59

Fat: 3.5g

Fibre: 2g

Carbohydrate: 5g

Updated recipe section funded by the Diabetes Foundation.