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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Tuna and Avocado Salad

(serves 4)

• 2 hard-boiled eggs
• 2 tsp chilli sauce
• 1 large avocado mashed
• 1/2 cup of onion, chopped finely
• 2 tblsp natural unsweetened yoghurt
• 2 medium cans of tuna in water, drained
• Juice of 1-2 lemons
• 3 finely chopped gherkins or similar pickle

Mash eggs finely or put through a potato masher. Mash the tuna and mix all ingredients together. Serve on a bed of lettuce or other salad greens.

Approximate nutritional analysis: (per serve)

KJ: 1230 

Cals: 293 

Fat: 17g 

Fibre: 3g 

Carbohydrate: 7g

Updated recipe section funded by the Diabetes Foundation.