Recipes
Cherry Cheese Strudel
serves
6
Ingredients:
400gms low fat ricotta cheese
1 omega enriched egg, and omega egg yolk lightly beaten
¾ cup pitted tinned cherries, well drained
½ cup dry wholegrain breadcrumbs
3 tablespoons castor sugar
Oil for spraying Filo sheets
6 sheets of Filo pastry
¼ cup chopped roasted walnuts
Icing sugar for dusting
Method:
-
Preheat oven to 200°C
-
In a mixing bowl fold the ricotta, eggs, breadcrumbs and sugar together. Stir in the cherries. Set aside and chill until ready to use.
-
Place a sheet of non-stick baking paper onto the bench
-
Lay down the first sheet of filo pastry, shortest side towards you.
- Spray with a little oil and sprinkle over a few chopped walnuts. Lay a second sheet of filo pastry and spray with oil and sprinkle with more walnuts. Continue until all the Filo sheets have been used.
- Spoon the chilled filling in a thick sausage along the short side of the filo pastry sheets, leaving a border at the end and on the long sides.
- Fold the long sides in over the filling.
- Carefully roll up the filo from the short side until you have a log shaped packet. Slide onto a baking tray. Dust the top with icing sugar.
- Bake in the pre-heated hot oven for 15 minutes.
- Turn the oven down to 180°C and cook for a further 15-20 minutes until the pastry is brown and crisp.
- Remove and cool a little before cutting with a serrated knife.
- Dust with icing sugar before serving.
Serve with low fat ice cream..
| Per serve | |
| Energy | 900kJ |
| Protein | 10g |
| Fat | 10g |
| Carbohydrate | 21g |
| Fibre | 1g |
| GI | Low |
Source: Food for Everybody – Cooking for Diabetes the Low-GI Way by Jane Barnes and Sydney Pemberton; Thomas C. Lothian Pty Ltd, Melb; 2004; p. 141
Little rhubarb and strawberry cakes
makes
12 cakes
Ingredients:
2 cups unbleached self-raising flour
1/3 cup brown sugar or 1/3 cup Fruisana
250 g strawberries, hulled and roughly chopped
200 g rhubarb, trimmed and roughly chopped
1 teaspoon vanilla extract
2 omega-enriched eggs
1 cup plain low-fat yoghurt
1/3 cup vegetable oil or light olive oil
2 tablespoons strawberry or blackcurrant jam
(warmed in the microwave or saucepan)
Method:
-
Preheat oven to 180°C. Lightly grease a 12-cup muffin tin.
-
In a bowl, mix flour, brown sugar or Fruisana, strawberries and rhubarb.
-
In a separate bowl lightly whisk vanilla extract, eggs, yoghurt and oil.
-
Pour wet ingredients into flour mixture and stir lightly until just combined.
-
Spoon batter into the prepared muffin tin.
-
Bake for 20 minutes, then remove from oven.
-
Brush with a little jam to glaze tops.
-
Return to oven for a further 5 minutes.
-
Remove from oven, rest for 5 minutes, then carefully turn out cakes onto a wire rack to cool.
Serve warm or at room temperature, accompanied with low-fat ice cream.
| Per serve | |
| Energy | 820kJ |
| Protein | 6g |
| Fat | 7g |
| Carbohydrate | 27g |
| Fibre | 2g |
| GI with sugar | Medium |
| GI with Fruisana | Low |
Source: Food for Everybody – Cooking for Diabetes the Low-GI Way by Jane Barnes and Sydney Pemberton; Thomas C. Lothian Pty Ltd, Melb; 2004; p. 145
Madras pork wraps with yoghurt and mint
Serves
4-8
Ingredients:
1 tablespoon canola oil
250g lean minced pork
1 tablespoon Madras curry paste
1 red onion, finely chopped
salt
freshly ground black pepper
1 x 400g can chickpeas or lentils, drained
2 tablespoons plain low-fat yoghurt
½ cup fresh mint leaves
4 slices mountain bread (cornmeal or wholemeal)
chilli sauce or fruit chutney to serve
Method:
- Heat oil in a frypan or wok over a medium heat, add pork and stir-fry for 2-3 minutes. Lower heat and add curry paste and onion. Stir-fry for a further 2 minutes, then season with salt and pepper to taste.
- Add chickpeas and cook for 4-5 minutes until heated through. Remove from heat and stir in yoghurt and mint.
- Cut mountain bread slices in half and spread one end with a little of the pork mixture. Roll up and serve while still warm, with a small dish of chilli sauce or fruit chutney on the side.
Glycaemic load 1
| Per serve | |
| Energy | 1420kJ |
| Protein | 24g |
| Fat | 10g |
| Carbohydrate | 29g |
| Fibre | 7g |
| GI | Low |
Source: Food for Everybody – Cooking for Diabetes the Low-GI Way by Jane Barnes and Sydney Pemberton; Thomas C. Lothian Pty Ltd, Melb; 2004; p. 127
Grilled tandoori beef kebabs with spicy smashed sweet potatoes
Serves
4
Ingredients:
400g lean rump steak, cut into medium chunks
1 tablespoon tandoori spice paste
1 tablespoon white vinegar
500g sweet potatoes, washed and cut into chunks
1 tablespoon canola oil
1 teaspoon black mustard seeds
½ teaspoon ground tumeric
1 small green chilli, roughly chopped
¾ cup low-fat coconut milk
2 tablespoons lime or lemon juice
freshly ground black pepper
2 tablespoons coriander leaves for garnish
Method:
- Mix beef with tandoori spice and vinegar and marinate for 1 hour. Skewer onto metal kebab sticks and put aside.
- Cook sweet potatoes in boiling water until just tender. Drain and put aside.
- In a saucepan, heat oil and cook mustard seeds for 1-2 minutes over a high heat until they pop. Stir in tumeric, chilli and coconut milk. Bring to the boil and then add the sweetened potatoes and cook for 4-5 minutes. Gently ‘smash’ the sweet potatoes with a potato masher. Season with lime juice and black pepper.
- Preheat grill or barbeque and cook kebabs over a high heat for 2-3 minutes
each side until lightly browned and done. Serve immediately with potatoes
garnished with coriander leaves.
| Per serve | |
| Energy | 1400kJ |
| Protein | 24g |
| Fat | 16g |
| Carbohydrate | 23g |
| Fibre | 4g |
| GI | Low |
Source: Food for Everybody – Cooking for Diabetes the Low-GI Way by Jane Barnes and Sydney Pemberton: Thomas c. Lothian Pty Ltd, Melb; 2004; p. 37