JACKET POTATOES WITH HERBED COTTAGE CHEESE

INGREDIENTS:
6 large (1.8kg) old potatoes
cooking oil spray
250g low-fat cottage cheese
3 green shallots, finely chopped
2 tablespoons grated parmesan cheese
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh chives

METHOD:
Pierce skin of potatoes in several places with folk.
Place potatoes on oven tray which has been coated with cooking oil spray, bake in moderately hot oven about 1 hour or until tender.
Cut a 5cm-deep cross in each potato, gently press sides to open cross.
Serve topped with combined remaining ingredients.


Serves 6.
Per serve: 3g fat.
Calories: 265.
Suitable if you have diabetes.

CRUNCHY HERB ROASTED POTATOES

INGREDIENTS:
4 medium (800g) potatoes
cooking oil spray
1/2 teaspoon fine sea salt
1/2 teaspoon seasoned pepper
12 small fresh rosemary sprigs

METHOD:
Cut each potato into thin slices, three-quarters of the way through.
Place potatoes on baking paper-covered oven tray, coat potatoes with cooking oil spray.
Sprinkle with salt and pepper, top with rosemary sprigs.
Bake in moderately hot oven about 1 hour or until crisp and tender .


Serves 4.
Per serve: 0.9g fat.
Calories: 133.
suitable if you have diabetes.

GREEN BEANS WITH TOMATOES AND OREGANO

INGREDIENTS:
600g green beans
1 tablespoon olive oil
1 small (100g) red onion, finely chopped
6 medium (450g) small tomatoes, thickly sliced
1 teaspoon sugar
1 tablespoon balsamic vinegar
1 tablespoon water
1 tablespoon chopped fresh oregano

METHOD:
Add beans to pan of boiling water, boil 2 minutes, drain, rinse under cold water, drain.
Heat oil in pan, add onion, cook, stirring, until soft.
Add tomatoes and sugar, cook, stirring, 2 minutes or until tomatoes are just soft.
Stir in vinegar, water and oregano .
Place beans on serving plate, top with tomatoes mixture.
Serve warm or cold.


Serves 6.
Per serve: 3.6g fat.
Calories: 65.
Suitable if you have diabetes.

MEXICAN STYLE COLESLAW

INGREDIENTS:
4 cups (320g) shredded cabbage
1 small (100g) red onion, chopped
1 bunch (350g) radishes, thinly sliced
1 medium (200g) red pepper, finely chopped
1/4 cup chopped fresh coriander

Dressing:
2 tablespoons lime juice
2 tablespoons mild sweet chilli sauce
1 clove garlic, crushed

METHOD:
Combine all ingredients in bowl, add dressing, mix well.

Dressing:
Combine all ingredients in jar, shake well.


Serves 4.
Per serve: 0.3g fat.
Calories: 25.
Suitable if you have diabetes.

CHILLI BEAN AND CORN SALAD WITH CORIANDER

INGREDIENTS:
310g can red kidney beans, rinsed, drained
250g cherry tomatoes, halved
1 small (100g) red onion, sliced
310g can corn kernels, rinsed, drained
2 tablespoons chopped fresh coriander
1 small fresh red chilli, seeded, chopped
2 tablespoons lime juice
1/2 teaspoon sugar

METHOD:
Combine all ingredients in bowl, mix well.


Serves 4.
Per serve: 1.2g fat.
Calories: 141.
Suitable if you have diabetes.

HOW MUCH FAT CAN I EAT

Guidelines are given on the each recipe apply equally if you have diabetes. If you are overweight and have diabetes, it is particularly relevant to lose excess weight. Control of blood glucose levels can improve significantly with small losses in weight. Aim to keep your fat intake between 40 to 50 grams (8 to10 teaspoons) per day. For health reasons, it is preferable to select polyunsaturated and mono-unsaturated fats. These are found sunflower, canola and olive-based margarine and oils, nuts, seeds, olives, fish and seafood.

WHY FOCUS ON FATS

Greater emphasis is now placed on reducing fat intake to help prevent to excess body fat and to promote healthy blood vessels. Even if you are not overweight, it generally important to avoid eating large amounts of fat, ofcourse , an occasional indulgence can still be enjoyed.

WHAT ABOUT SNACKS

Not everyone with diabetes needs to eat between-meal snacks. Most people on diabetes medication (tablets or insulin) are encouraged to include snacks to prevent a drop in blood sugars. The best snacks are those low in fat and high in fiber, such as all types of fresh and dried fruit, low fat "diet" yogurt, plain biscuits and crackers.

HOW IMPORTANT ARE REGULAR MEALS

Blood glucose levels are easily managed if meals are spaced evenly over the day. If meals are irregular in timing and serving size, blood sugars will be more varied and difficult to control.

EATING WELL WITH DIABETES

People with diabetes can today select a wide variety of foods and enjoy them in a manner more flexible than ever before. Aim to cut down on fats and sugar, and eat more fiber. Here are some general guidelines.

APPLE AND DATE MERINGUE PIE

INGREDIENTS:
cooking oil spray
30g butter
2 tablespoons caster sugar
1+1/2 cups (225g) self-raising flour
2 tablespoons custard powder
1/3 cup (80 ml) low-fat evaporated milk, approximately

FILLING:
4 large (800g) apples, peeled, chopped
1 cup (250 ml) apple juice
1/2 teaspoon ground cinnamon
1 tablespoon caster sugar
10 (230g) seedless fresh dates, roughly chopped
1 tablespoon cornflour
1 tablespoon water

MERINGUE:
3 egg whites
2/3 cup (150g) caster sugar

METHOD:
Coat 24cm round loose-base flan tin with cooking oil spray.
Process butter, sugar, flour and custard powder until combined.
Add enough milk to make ingredients just come together.
Knead on floured surface until smooth, wrap in plastic, refrigerate 30 minutes.
Roll dough on floured surface until large enough to line prepared tin.
Lift pastry into tin, ease into side, trim edge.
Cover pastry with baking paper, fill with dried beans or rice, place on oven tray.
Bake in moderately hot oven 10 minutes, remove paper and beans carefully from pastry case, bake further 5 minutes more or until browned, cool.
Spoon filling into pastry case, top with meringue.
Bake in moderate oven about 5 minutes or until lightly browned.
FILLING:
Combine apples, juice, cinnamon and sugar in large pan, bring to boil, simmer, uncovered, until apples are just tender.
Add dates, cook, stirring, 1 minute.
Add blended cornflour and water, stir until mixture boils and thickens, cool.

MERINGUE:
Beat egg whites in small bowl with electric mixer until soft peaks form, gradually add sugar, beating until dissolved between additions.


Serves 8.
Per serve: 3.6g fat.
Calories: 392.
Not suitable if you have diabetes.

WHOLEGRAIN CHICKEN BURGERS

INGREDIENTS:
4 single (640g) skinless chicken breast fillets
2 cloves garlic, crushed
1 tablespoon lime juice
2 tablespoons chopped fresh coriander
1/4 cup chopped fresh mint
2 tablespoons low-salt soy sauce
1/2 teaspoon sugar
1 medium (200g) red pepper
1 medium (200g) yellow pepper
cooking oil spray
1 (60g) eggplant , sliced
2 medium (150g) tomatoes, sliced
4 wholegrain bread rolls

DRESSING:
1/4 cup (60ml) low-fat sour cream
1/4 cup (60ml) low-fat yogurt
2 teaspoons chopped fresh coriander
2 teaspoons chopped fresh mint
1 teaspoon mild sweet chilli sauce

METHOD:
Combine chicken, garlic, juice, herbs, sauce and sugar in bowl, mix well.
Cover, refrigerate several hours or overnight.
Quarter peppers, remove seeds and membranes.
Grill peppers, skin side up, until skin blisters and blackens, peel skin.
Heat griddle pan, coat with cooking oil spray, cook chicken on both sides until just tender, remove from pan, keep warm.
Cook peppers, eggplant and tomatoes in griddle pan until browned.
Split rolls, toast lightly, spread with a little dressing, fill with sliced chicken and vegetables.
Serve with remaining dressing.

DRESSING:
Combine all ingredients in small bowl, mix well.


Serves 4.
Per serve: 11.5g fat.
Calories: 411.
Suitable if you have diabetes.

BARBECUED CHICKEN IN LIME CHILLI MARINADE

INGREDIENTS:
4 singles (640g) skinless chicken breast fillets
cooking oil spray
2 tablespoons chopped fresh coriander
1 lime

Lime Chilli Marinade:
1/3 cup (80 ml) lime juice
1 clove garlic, crushed
2 teaspoons grated fresh ginger
1 tablespoon low-fat soy sauce
1 small fresh red chilli, finely chopped
2 spring onions, chopped

METHOD:
Pound chicken fillets with a mallet to an even thickness.
Combine chicken and marinade in bowl, cover, refrigerate several hours or overnight.
Drain chicken, discard marinade .
Heat barbecue or griddle pan, coat with cooking oil spray, add chicken, cook on both sides until browned and tender.
Sprinkle with coriander , serve with lime wedges.

Lime Chilli Marinade:
Combine all ingredients in bowl, mix well.


Serves 4.
Per serve: 404g fat.
Calories: 186.
Additional carbohydrate required if you have diabetes.

WHOLEMEAL LENTIL LASAGNE

INGREDIENTS:
cooking oil spray
1+1/2 cups (300g) brown lentils
1 teaspoon olive oil
2 cloves garlic, chopped
1 medium (150g) onion, chopped
1 medium (200g) red pepper, chopped
200g button mushrooms, sliced
1 teaspoon garam masala
2 teaspoons ground cumin
6 instant wholemeal lasagne sheets
400g low-fat ricotta cheese
1/4 cup (15g) breadcrumbs
1/2 cup (50g) grated low-fat mozzarella cheese
1 tablespoon chopped fresh parsley

METHOD:
Coat ovenproof dish (2 liter/8 cups capacity) with cooking oil spray.
Add lentils to large pan of boiling water, boil uncovered, about 15 minutes or until tender, drain.
Heat oil in a pan, add garlic and onion, cook, stirring, until onion is soft.
Add pepper, mushrooms and spices, cook, stirring, until vegetables are just tender. stir in lentils.
Cover base of prepared dish with 3 lasagne sheets, spread with half the lentil mixture, then half the ricotta cheese.
Repeat with remaining lasagne, lentil mixture and ricotta.
Sprinkle with combined breadcrumbs, cheese and parsley, bake uncovered, in moderate oven about 45 minutes or until browned.


Serves 6.
Per serve: 9.8g fat.
Calories: 340.
Suitable if you have diabetes.

BANANA AND PEAR SOY DRINK

INGREDIENTS:
1 medium (200g) ripe banana, chopped
1 medium (180g) ripe pear, chopped
1 teaspoon ground cinnamon
1 tablespoon honey
1/3 cup (80 ml) orange juice
3 cups (750 ml) low-fat soy milk

METHOD:
Blend all ingredients until smooth.


Makes about 1.5 liter (6 cups).
1 cup (250 ml): 1.8g fat.
Calories: 113.
Suitable if you have diabetes.

FROZEN MELON CRUSH

INGREDIENTS:
900g watermelon flesh, chopped
1/3 cup (80 ml) lime juice
4 cups ice cubes
1 small (900g) honeydew melon, chopped

METHOD:
Blend watermelon, half the juice, half the ice until smooth, pour mixture into loaf pan.
Blend honeydew melon, remaining juice and ice until smooth, pour mixture into loaf pan.
Cover both pans with foil, freeze until set.
Blend melon mixtures separately until crushed.
Layer mixtures in glasses.


Makes about 3 liter (12 cups).
1 cup (250 ml): 0.8g fat.
Calories: 111.
Suitable if you have diabetes.

STRAWBERRY AND ORANGE SMOOTHIE

INGREDIENTS:
250g strawberries
2 tablespoons honey
2 cups(500 ml)low-fat milk
1/3 cup (80 ml) orange juice

METHOD:
Wash and hull strawberries, place in single layer on a tray, freeze strawberries.
Blend or process frozen strawberries with remaining ingredients until smooth.



Makes about 1 liter (4 cups).
1 cup (250 ml): 0.2g fat.
Calories:105.
Suitable if you have diabetes.

THAI-STYLE CHICKEN PATTIES

INGREDIENTS:
2 cups (300g)chopped cooked chicken.(chicken mince)
1 small (80g) onion, chopped
1/2 cup (125 ml) mild sweet chilli sauce
1 teaspoon fish sauce
1 tablespoon low-salt peanut butter
1/4 cup (60 ml) low-fat yogurt
1 tablespoon chopped fresh coriander
1+1/3 cups wholemeal breadcrumbs
cooking oil spray

METHOD:
Process chicken, onion, 2 tablespoon of the chilli sauce, fish sauce, peanut butter, yogurt, coriander and 1 cup of the breadcrumbs until combined.
Shape mixture into 4 patties, toss in remaining breadcrumbs; refrigerate 30 minutes.
Coat oven tray with cooking oil spray, place patties on tray, coat patties with cooking oil spray.
Bake, uncovered, in hot oven about 15 minutes or until browned.
Turn patties over halfway through cooking.
Serve patties with remaining chilli sauce.


Makes 4
Each patty: 10.4g fat
Calories: 262
Additional carbohydrate required if you have diabetes.

Homemade Non-Stick Cooking Oil Spray

Make your own cooking oil spray bottle to create a no-sticking surface for low-fat cooking.

Items needed:
1. Pump spray bottle (24 to 32 oz): 1
(You can buy this at almost any supermarket such as Wal-Mart. )

2. Olive Oil/Canola Oil: 2 Cups
3. Liquid lecithin: ½ Cup
(Lecithin is derived from Soy beans. You can buy Lecithin at a health store, Vitamin and Nutrition supplement section of most of the drug stores.)


METHOD:
Put Canola oil and lecithin in the spray bottle. Shake and use.

CHICKEN SALAD WITH MANGO CHILLI DRESSING

INGREDIENTS:
500g skinless chicken breast fillets.
1 teaspoon cayenne pepper.
1/2 teaspoon cumin seeds.
1/2 teaspoon dried oregano leaves.
1/2 teaspoon dried thyme leaves.
1 teaspoon garlic salt.
cooking oil spray.
200g mixed salad leaves.
2 medium (150g) tomatoes, sliced.

Mango Chilli Dressing:
1 medium (430g) mango, chopped.
1 small fresh red chilli, chopped.
1/2 teaspoon grated lime rind.
1/4 cup (60 ml) lime juice.
1/2 teaspoon sugar.

METHOD:
Coat chicken in combined pepper, seeds, herbs and salt.
Heat griddle pan, coat with cooking oil spray, add chicken, cook until browned on both sides and tender; cool.
Slice chicken diagonally.
Place salad leaves in bowl, top with chicken and tomatoes; drizzle with mango chilli dressing.

Mango Chilli Dressing:
Blend or process all ingredients until smooth.


serves 4.
per serve: 3.8g fat.
calories: 194.
Additional carbohydrate required if you have diabetes.

SPICY GRILLED CHICKEN

INGREDIENTS:
4 single (640g) skinless chicken breast fillets.
1/4 (60 ml) lemon juice.
1 tablespoon honey.
2 tablespoons chopped fresh coriander.
1 tablespoon grated fresh ginger.
2 small fresh red chillies, chopped.
2 cloves garlic, crushed.
1 teaspoon turmeric powder.
1 teaspoon cumin seeds.
1/2 teaspoon ground cinnamon.
2 strips lemon rind.
Salt as taste.
cooking oil spray.

METHOD:
Cut 3 slashes in each fillet.
Blend or process juice, honey, coriander, ginger, chillies, garlic, turmeric, cumin seeds and cinnamon until smooth.
Cut rind into thin strips, combine rind, chicken and pureed mixture in a bowl, cover, refrigerate several hours or overnight.
Drain chicken, reserve marinade.
Heat barbecue or heavy griddle pan, coat with cooking oil spray, add chicken, cook on both sides until tender, brushing with reserved marinade during cooking.

Serves 4.
per serve: 4.4g fat.
calories:196.
Additional carbohydrate required if you have diabetes.

HOW MUCH FAT DO I NEED?

WOMEN:
The recommended intake of fat is 50 to 60 grams a day for moderately active women aged 18 to 54 years. This is based on 30 per cent of calories being derived from fat, a figure widely accepted as safe and achievable. Very active women, or those with a physically demanding job, can eat a little more fat - around 70 to 80 grams day.

MEN:
Most men should also aim for 70 to 80 grams if they have a sedentary job, or 80 to 100 grams if they do lots of physical activity.

WEIGHT CONTROL:
If you are overweight, keeping fat intake to only 40 to 50 grams a day is a sensible and easy way to shed excess body fat. Of course, you should also watch your overall food intake.

Fat and Disease

High intakes of saturated fat have been linked to illness, such as coronary heart disease, mature-age diabetes and certain types of cancer, notably cancer of the bowel and the breast. Cutting back on saturated fat and substituting small quantities of unsaturated fats and oils is part of dietary strategy to ward off these problems. The recipes in this blog show you how to create low-fat dishes that are interesting, delicious and healthy. All are also low in saturated fat so would be suitable for anyone wishing to reduce their blood cholesterol level.

Fat Is Fine In Small Amount

A small amount of Fat is essential for good health, vitality and a clear skin.
Children, specially, need some fat in their meals to grow and develop correctly. A low-fat diet is not recommended for young children under the age of 5 years.
Fat acts as a carrier for the fat-soluble vitamins (vitamins A, D, E and K) and also supplies two essential fatty acids. Known as linoleic acid and aplpha-linolenic acid, these fatty acids cannot be made in the body and so must come from food.
They are needed to maintain the structure of cell membranes and to form a series oh hormone-like substances that regulate much of the body's biochemistry.
A minimum of 1 or 2 tablespoons of good quality oil a day is generally sufficient to supply these vitamins and essential fatty acids. It can also come from other fat-containing foods such as margarine, mayonnaise, salad dressing, nuts, seeds, avocados, wheat germ and whole grains.
While these foods are high in fat,the type of the fat they offer is usually the desirable mono-unsaturated or polyunsaturated types.

LOW FAT - NOT NO FAT

Eating less fat (and less saturated fat,in particular) is one of the best things you can do for your health and your body shape. Cutting back on fat makes it easier to maintain a healthy weight. Gram for gram, fat packs in more calories than either carbohydrate or protein. So 10 grams of pure carbohydrate or protein have only 170 calories.
Low-fat foods such as potatoes, rice, pasta, vegetables, fruit, breads, cereals and beans are the basis of sound weight loss programmes for this reason. They are filling, nutritious foods that won't add weight. However, take care if you add extra fats such as butter or margarine, sour cream, or cook by deep-frying, etc.
Years ago, people often avoided starchy foods, such as bread and potatoes, in the belief that they were "fattening". But metabolic studies over the past years have shown that carbohydrates are not readily converted to body fat, but are burnt off (oxidized). On the other hand, fats are not oxidized but are efficiently stored as body fat. It is chemically easier for the body to turn food fat into body fat than to break down carbohydrate and re-form it as fat.
Fat also appears to give less satisfaction than carbohydrate. Because we need carbohydrate as a fuel for the brain, liver and muscles to function, eating enough carbohydrate at each meal to meet the needs of these vital organs helps to satisfy our hunger, yet not put on weight. So a low-fat, high-carbohydrate diet - the opposite of the western way of eating - is now considered the secret of better weight control.

LOW FAT - NOT NO FAT

You don't have to give up fat altogether - just cut it down, and still enjoy wonderful eating!



* Recipes for healthy lifestyles.
* Fat & Calories counts.
* Eating well with diabetes.