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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Avocado and Broccoli Salad

(serves 4)

• 1 ripe avocado
• 1 large broccoli head (or two medium sized ones)
• 1 tblsp red wine vinegar
• 1/2 lemon
• 1 tsp Dijon style mustard
• 1/2 tsp crushed or chopped garlic
• Freshly ground black pepper
• 1 1/2 tblsp Olive oil

Cut the washed broccoli into fairly evenly sized florets. Lightly steam the broccoli just until very bright green. Run under cold water to cool and stop cooking. Chill in the fridge.

Cut the avocado in half. Carefully peel each half and remove the stone. Cut the halves into thin strips lengthwise. Squeeze the lemon juice over the avocado strips to prevent them discolouring.

Layer the broccoli and the avocado alternately on 4 small side plates. Blend the remaining ingredients in a bowl with a fork or a whisk. Drizzle over the broccoli and avocado and serve.

Approximate nutritional analysis per serve:

Salad:  (NB. This recipe is high in total fat). 

KJ: 740

Cals: 176 

Fat: 16g 

Fibre: 6g 

Carbohydrate: 3g

Dressing: 

KJ: 145 

Cals: 35 

Fat: 3g 

Fibre: 1g 

Carbohydrate: 1g
 

Updated recipe section funded by the Diabetes Foundation.