.

Published
in 2017 by Struik Lifestyle, an imprint of Penguin Random House South Africa (Pty) Ltd
Company Reg. No. 1953/000441/07
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Copyright © in published edition: Penguin Random House South Africa (Pty) Ltd 2017
Copyright © in text: Leanne Katzenellenbogen 2017
Copyright © in photographs: Penguin Random House South Africa 2017
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or
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without the prior written permission of the publishers and the copyright holders.
PUBLISHER: Linda de Villiers

MANAGING EDITOR: Cecilia Barfield
DESIGN MANAGER: Beverley Dodd
DESIGNER: Helen Henn
PHOTOGRAPHER: Denver Hendricks
except p161 by Myburgh du Plessis
STYLIST : Sarah Dall
STYLIST’S ASSISTANTS: Esme Retief and Robyn Thompson
EDITOR AND INDEXER: Gill Gordon
PROOFREADER: Anita van Zyl
Print ISBN 978-1-43230-701-1

CONTENTS
INTRODUCTION
BREAKFAST
LIGHT MEALS
LOWER CARB, LOWER FAT MEALS
MAIN MEALS
VEGETABLES & SALADS
DESSERTS & BAKES
INDEX
INTRODUCTION
Diabetes, in particular Type 2 diabetes, is on the increase worldwide. The

International Diabetes Federation (IDF) estimates that about 415 million people
have diabetes (including 3 million in South Africa) and that by 2030, there could
be over 500 million people living with diabetes. The reasons for this include
increased urbanization, a growing portion of the population that is ageing, lack
of regular exercise and poor eating habits1. As individuals, we can’t halt
urbanization or stop the ageing process, but we can take steps to improve our
own health. When it comes to managing diabetes, there are several things we can
do to achieve optimal blood sugar levels, including changing the way we eat.
• Carbohydrates are a necessary part of our diet. The amount of carbohydrates

we need each day depends on factors such as age, activity level and health goals
(weight loss, improved blood glucose control, or increased energy).
Carbohydrates include breads made from all types of flour (loaves, rolls,
flatbreads, wraps), rice, pasta, couscous, oats, quinoa, pap (maize meal, polenta),
mealies (maize, corn, popcorn), breakfast cereals, crackers, crispbreads, biscuits,
cakes and cookies, and most snack foods. ‘Starchy’ vegetables (potatoes, sweet
potatoes, pumpkin, butternut) and fresh fruit also contribute to the carb load or
glycaemic load (see below).
It is important to choose appropriate portions. One portion of carbohydrate
equals 15–20 grams. A handy guideline is to limit carb your intake to 30–60
grams for main meals and 15–30 grams for snacks.
Your diabetes medication, the amount of exercise you do, and your body size
can all impact on the amount of carbohydrate you need to maintain your blood
sugar levels within the normal range. To find the right balance, test your blood
sugar before and/or two hours after meals until it is stable (after which you can
test less often). Doing this will enable you to feel your best and lower your risk
of complications. Even if you are on medication to lower your blood sugar, don’t
cut out carbs altogether, as this can cause it to drop too low.
• Sugar (sucrose) should not comprise more than 3–4 per cent of total calories in
a diabetic diet. You can substitute small amounts of sugar for other carb-
containing foods in your meal plan and still keep your blood glucose levels on
track.
Sugar substitutes and artificial sweeteners (aspartame, sucralose, stevia, etc.)
are much sweeter than sugar, so only a small amount is needed. Non-nutritive
sweeteners are usually calorie-free, but you should always check the food labels.
Although there is some controversy over sweeteners, they are useful in a diabetic
diet because they are weight and blood sugar neutral. Sugar alcohols (mannitol,
xylitol) have fewer calories than sugar and therefore less impact on blood sugar
levels but they can be quite high in carbs, so may not be ideal if you are trying to
lose weight.
• Protein derives from animals and plants. A balanced meal plan incorporates
60–150 grams of animal-based protein per main meal. Meat doesn’t contain
carbs so it doesn’t raise blood glucose levels appreciably, but protein-based
foods can vary significantly in terms of their fat content. Always choose lean red
meat, white fish or skinless white-meat chicken and read the labels on packaged
foods to make sure you select the lowest fat options. Limit eggs to 3–4 a week.
Plant-based proteins include legumes (lentils, dried beans, chickpeas), soy
beans and tofu, all of which provide quality protein, healthy fats and fibre.
However, legumes are high in carbs, so monitor portion size, particularly if you
consume carbs and legumes together (for example, if a curry contains chickpeas
and potatoes, don’t add rice or roti as well).
• Dairy products include milk, cream, ice cream, yoghurt, and milk- or yoghurt-
based drinks and shakes, as well as non-dairy substitutes (such as soya milk or
almond milk and non-dairy cream). Choose dairy products that are low fat or fat
free to help control your overall sugar and fat levels.
Lactose is a natural sugar found in milk products but the nutritional values
stated on product packaging generally don’t distinguish between different types
of sugars.
• Fat is energy-dense, so limit the amount you consume to avoid unwanted

weight gain, and choose monounsaturated or polyunsatured fats. Saturated fats
(butter, cheese, visible fat on meat, chicken skin, coconut oil, and palm kernel oil
used in baked goods and confectionary), are responsible for increasing
cholesterol and blood sugar levels.
Monounsaturated fats, found in plant-based oils (olive oil, canola oil, peanut
butter, avocados), help increase levels of good cholesterol and lower levels of
bad cholesterol.
Polyunsaturated fats occur in oily fish (trout, salmon, sardines, tuna,
mackerel), seeds (sunflower, flax) and grains. Eating oily fish twice per week
can help lower levels of bad cholesterol.
• Fruit and vegetables should play a major role in our diets. Everyone should
aim to eat five or more portions of fruit and/or vegetables each day (although
diabetics should limit fruit to one portion per meal or snack). Eat plenty of ‘low
carb’ green vegetables and salads, but watch out for ‘high carb’ starchy veg, like
butternut, pumpkin, carrots and sweetcorn; you don’t have to exclude them, but
you do need to factor them into the total carb content of the meal. Vegetables are
packed with vitamins and minerals, and can make a meal more filling. To avoid
adding extra kilojoules, use low-fat cooking methods (grill, roast, braai, sauté,
stir-fry) and don’t add butter, cream, sour cream or sugar to your vegetables.
• Salt has been linked to high blood pressure. Use it sparingly in cooking and
limit the amount you add to food. Beware of ‘hidden’ salt in many convenience
and pre-packed foods. Rather, flavour foods with fresh or dried herbs, pepper
and pure spices (not spice blends, which often have a lot of salt). One way to cut
down on salt is to use it either when preparing food, or add it at the table, but not
both.
• Water is the best drink for quenching thirst: tap water, or still or sparkling
mineral water (not flavoured water, which is often sweetened). Diabetics can
consume sugar-free cordials or carbonated drinks as part of a meal plan. Tea and
coffee contain caffeine, so should be limited to four cups a day, but caffeine-free
rooibos and herbal teas can be freely enjoyed.
Avoid pure fruit juices and fruit juice blends, carbonated soft drinks (cola,
ginger beer, lemonade, etc.) and energy drinks. Beware of beverages that
proclaim ‘no added sugar’; just because sugar isn’t added doesn’t mean it isn’t
present!
Alcohol should be consumed in moderation. Alcoholic drinks made from
grain (beer, whisky, vodka) or fruit (wine, brandy, cider), can add unwanted
carbs, sugars and kilojoules; not ideal if you are trying to lose weight. Most
nutritional guidelines suggest no more than one drink per day for women and 1–
2 drinks per day for men (1 drink = 125 ml wine, 340 ml ‘lite’ beer, or one 25 ml
tot spirits with sugar-free mixer).
Nutritional analysis of the recipes

Nutritional analysis of the recipes
Nutritional analysis is a measurement of kilojoules, proteins, carbs and fats in
any given meal. In this book, the nutritional analysis is calculated ‘per serving’,
so consider the number of servings specified when dishing up. Values are also
given for GI (glycaemic index) and GL (glycaemic load).
Glycaemic index (GI) is a measure of how quickly or slowly a single food or
a full meal is absorbed into your system. The lower the GI, the slower the
absorption of food into the blood stream. A GI of less than 55 is considered low;
56–69 indicates intermediate GI; above 70 is high GI. For ‘normal living’, a GI
at the bottom end of the low–intermediate range will ensure that food is
absorbed slowly, with less potential to cause an unwanted spike in blood sugar.
Fast-acting, high-GI foods are best left to people who need a quick source of
energy during high intensity training or endurance exercise.
Glycaemic load (GL) is a measure of the carbohydrate load delivered by a
single food or a full meal. GL relates directly to portion size. The GL for
breakfast or a light meal should be ± 20 (definitely under 25), for a main meal ±
25 (definitely below 30), and for a snack below 15 (2).
People living with diabetes should consult a dietician who specializes in
diabetes because each individual’s dietary intake needs to be personalized to
match their nutritional needs, medication regime and lifestyle. Monitoring
carbohydrate intake – whether by carb counting, food-based exchanges or
experience-based estimation – is the key to good blood sugar control. To achieve
optimum results, this needs to be done in conjunction with an experienced
dietician.
Notes on recipes
• All the recipes have been adapted to be lower in fat than the equivalent ‘normal
fat content’ version. Small amounts of fats have been used for cooking, and
where possible, ‘lite’ or reduced-fat versions of products have been used.
• The author recommends eating lean meats. The nutritional analysis for all
chicken recipes is for the white meat only, with any skin and visible fat removed
before eating.

(1) 2012 SEMDSA Guidelines for the Management of Type 2 Diabetes. (Society for Endocrinology,
Metabolism and Diabetes South Africa.)
(2) The South African Glycaemic Index and Load Guide, Gabi Steenkamp and Liesbet Delport. 2013–2015
edition. Glycaemic Index Foundation of South Africa.
BREAKFAST
CHOCOLATE CRUMPETS
WITH CREAM CHEESE DRIZZLE
CRUMPETS
2 cups cake wheat flour
4 tablespoons cocoa powder
4 tablespoons cocoa powder
2 heaped teaspoons baking powder
4 tablespoons Huletts SUGAlite
1 cup plus 1 tablespoon milk
1 small tub (100 ml) fat-free vanilla yoghurt
2 eggs
Olive oil cooking spray
DRIZZLE
1⁄ cup fat-free smooth cottage cheese
2
2 tablespoons agave syrup
2 tablespoons fat-free milk
CRUMPETS
1. Sift the dry ingredients into a bowl. Add the milk, yoghurt and eggs and mix
well.
2. Spray a nonstick pan with olive oil cooking spray and preheat. For each
crumpet, spoon 2 tablespoons of the mixture into the hot pan.
3. When bubbles form on the surface of the crumpet, turn it over, and cook until
done. Keep warm while you make the rest of the batch.
CREAM CHEESE DRIZZLE

1. Place the ingredients in a bowl and stir until well combined. Drizzle over the
crumpets before serving.
MAKES 30 CRUMPETS
1 serving = 2 crumpets and 2 tablespoons drizzle
THE CRUMPETS CAN BE FROZEN AND REHEATED.
PER SERVING
Energy (kJ) Carbohydrate
Protein 4.2 Fat 1.3 GI 58.9 GL 9.2
378 15.6
VANILLA GRANOLA
1 cup low-GI oats (Bokomo or Jungle)
1⁄ cup uncooked quinoa
2
1 teaspoon ground cinnamon
1⁄ cup xylitol
4
1⁄ teaspoon vanilla extract
2
1⁄ cup puréed unsweetened canned pie apples
3
Fat-free yoghurt, to serve
6 strawberries, thinly sliced, to serve
1. Combine the oats, quinoa, ground cinnamon, xylitol, vanilla extract and
puréed apples in a bowl.
2. Spread the mixture on a baking tray lined with baking paper. Bake in a
preheated oven at 180°C for 20 minutes, turning the granola halfway through
so that it cooks evenly. (Keep it chunky; granola should be crunchy clumps,
not loose flakes, like muesli.)
3. Serve with fat-free yoghurt and sliced strawberries (fresh or oven-dried, see
note below).
MAKES 6 PORTIONS
TO MAKE OVEN-DRIED STRAWBERRIES, SPREAD SLICED

STRAWBERRIES ON A BAKING TRAY LINED WITH BAKING PAPER.
PLACE IN A PREHEATED OVEN AT 100°C FOR 3 HOURS, OR UNTIL
THE STRAWBERRIES ARE FULLY DRIED (TURNING HALFWAY
THROUGH). STORE IN AN AIRTIGHT CONTAINER.
PER SERVING
Protein 5.7 Fat 3.2 GI 52 GL 16.2
857 31.3
VANILLA-POACHED PLUMS
WITH STRAWBERRY YOGHURT BALLS AND GRANOLA
POACHED PLUMS
8 sweet plums (red skin and yellow flesh)
2 cups water
1
⁄2 cup xylitol
2 vanilla pods, split and seeds scraped out
Squeeze of fresh lemon juice
YOGHURT BALLS
600 g fat-free strawberry yoghurt
Cheesecloth or butter muslin
TO SERVE
4 tablespoons Vanilla Granola (see recipe above) or any low-fat, low-GI granola
VANILLA-POACHED PLUMS
1. Halve the plums and remove the stones.
2. Place the water, xylitol, vanilla seeds and pods into a saucepan. Heat until the
xylitol has dissolved, then bring to the boil.
3. Add the halved plums and a squeeze of lemon juice and simmer for about 12
minutes, until the plums are soft. Remove from the heat and set aside to cool.
Remove the vanilla pods and discard.
STRAWBERRY YOGHURT BALLS

1. Line a sieve or colander with a double layer of cheesecloth or muslin and put
it over a bowl, to catch the drips. Pour the yoghurt into the cheesecloth-lined
sieve and tie the cheesecloth snugly around the yoghurt to form a pouch.
Place in the fridge for 3 days, until all the liquid has drained out.
2. Roll the drained yoghurt into 8 balls. (You can also spray mini silicone
cupcake holders with olive oil cooking spray and mould the yoghurt into 8
dome shapes.)
SERVES 4
1 serving = 2 plums, 2 yoghurt balls and 1 tablespoon granola
PER SERVING
Protein 1.2 Fat 1.4 GI 25.2 GL 9.7
756 38.8
ROOIBOS CHAI AND GINGER
SCONES
Although chai tea bags include spices, I like to add extra spice to these scones.
1⁄ cup lite coconut milk
2
2 rooibos chai tea bags
1 packet (500 g) Huletts SUGAlite Scone Premix
1 tablespoon ground ginger
1
⁄2 teaspoon ground cinnamon
1
⁄4 teaspoon ground cloves
3 extra large eggs
1 tablespoon water
1. Place the coconut milk in a measuring jug and heat on High in the microwave
for about 1 minute (the milk doesn’t have to boil, but it must be hot enough
to steep the tea).
2. Add the tea bags to the coconut milk and leave to steep for at least 30
minutes.
3. Remove the tea bags from the coconut milk. If necessary, add more coconut
milk until the liquid reaches the 1⁄2 cup mark again.
4. Place the scone premix into a bowl and add the ground ginger, cinnamon and
cloves.
5. Add the infused coconut milk and 2 of the eggs to the dry ingredients and
mix lightly, being careful not to overmix, until it comes together to form a
dough.
6. Turn the dough out onto a work surface and pat down until it is about 2 cm
thick. Use a 7-cm-diameter cookie cutter to cut out the scones.
7. Combine the last egg with the water to make an egg wash. Place the scones
on a baking tray lined with baking paper, and brush the top of each scone
with the egg wash.
8. Bake in a preheated oven at 180°C for 20 minutes.
MAKES 8–10 SCONES.

1 serving = 1 scone
HULETTS SUGALITE PREMIXES ARE SUCROSE-FREE, LOW-GI

BAKING PRODUCTS THAT ARE SUITABLE FOR DIABETICS WHEN
EATEN IN MODERATION.
PER SERVING
Protein 6.44 Fat 6.39 GI 54 GL 16
654 20.5
WAFFLES WITH AGAVE SYRUP
If you don’t have a waffle-maker, use this batter to make crumpets or flapjacks instead.

2 tablespoons baking powder
1⁄ teaspoon salt
4
2 cups fat-free milk
6 tablespoons agave syrup, for serving
1. Combine the flour, baking powder, SUGAlite and salt in a bowl.

2. Add the milk and beat until you get a smooth, lump-free batter.
3. Pour some batter into the waffle-maker and cook until golden brown. Repeat
until all the batter is used up. (If you don’t have a waffle-maker, drop
tablespoonsful of batter into a preheated nonstick pan. Cook until golden
brown, then turn and cook the other side.)
4. Drizzle with agave syrup before serving.
MAKES 6 WAFFLES
1 serving = 1 waffle plus 1 tablespoon agave syrup
PER SERVING
773 40.7
MARVELLOUS MUFFINS
CHOCOCHINO AND APPLE-STRAWBERRY
When you can’t decide on your favourite muffins, why not turn one packet of sugar-free muffin premix
into two options; it’s sure to keep everyone happy.
1 packet (375 g) Huletts SUGAlite Bran Muffin Premix, halved

1 packet (375 g) Huletts SUGAlite Bran Muffin Premix, halved
CHOCOCHINO
1 tablespoon coffee granules
1 tablespoon Nomu Skinny Hot Chocolate Powder
2 tablespoons canola oil
1⁄ cup fat-free milk
3
APPLE-STRAWBERRY
Juice of 1 orange
1 sweet red apple (such as Royal Gala), peeled, cored and finely chopped
7 fresh strawberries, chopped
1⁄ teaspoon ground cinnamon
4
3
CHOCOCHINO MUFFINS
1. Place half the bran muffin premix into a bowl and add the coffee granules,
hot chocolate powder, oil and milk. Mix well to combine.
2. Spray a 12-cup muffin pan with olive oil cooking spray. Fill five of the cups
with the chocochino mixture and set the pan aside while you make the apple-
strawberry muffins.
APPLE-STRAWBERRY MUFFINS
1. Place the orange juice in a small bowl and toss the chopped apple in the juice
to prevent it from going brown.
2. Place the remaining bran muffin premix into a bowl and add the strawberries,
cinnamon, oil and milk.
3. Drain the apples and add to the bowl (discard the orange juice). Mix to
combine.
4. Fill the remaining seven cups of the muffin pan with the apple-strawberry
mixture.
5. Bake in a preheated oven at 180°C for 20 minutes, or until a skewer inserted
into the centre comes out clean.
MAKES 12 MUFFINS
1 serving = 1 muffin
PER CHOCOCHINO MUFFIN

PER CHOCOCHINO MUFFIN
Protein 3.58 Fat 5 GI 41 GL 9
450 20.25
PER APPLE-STRAWBERRY MUFFIN

Protein 2.72 Fat 2 GI 39.7 GL 9.1
359 22.92
SCRAMBLED EGG PITA POCKETS
WITH SMOKED SALMON TROUT AND HERBED FETA
SPREAD
Smoked salmon trout provides heart-healthy omega-3 fats, while the pita pockets make this a great
breakfast-to-go.
EGGS
2 teaspoons Flora Extra Light reduced-fat spread
2 extra large eggs
2 extra large egg whites
50 g smoked salmon trout, cut into thin strips
1 spring onion, chopped
1 tablespoon chopped fresh parsley
Salt and black pepper to taste
FETA SPREAD
4 tablespoons fat-free smooth cottage cheese
2 tablespoons reduced-fat feta cheese, crumbled
1 teaspoon chopped fresh parsley
1 spring onion, chopped
2 wholewheat pita breads
SCRAMBLED EGGS
1. Melt the margarine in a pan. Combine the eggs and egg whites in a bowl and
beat lightly, then pour into the pan and stir gently to scramble.
2. Cook the eggs to your liking; 3–4 minutes for softly scrambled eggs.
3. Add the salmon trout, spring onion, parsley, and salt and pepper while
scrambling the eggs.
HERBED FETA SPREAD

1. Place the cottage cheese, feta, parsley and spring onion in a bowl and
combine well.
2. Heat the pita breads according to the package instructions. Split each pita to
create a pocket. Spread with half the feta spread and add half the scrambled
eggs. Serve immediately.
SERVES 2
PER SERVING
Protein 29.6 Fat 11.0 GI 58 GL 25
1961 43.2
BIRCHER MUESLI
WITH BLUEBERRIES AND ALMONDS
1 cup low-GI oats (Bokomo or Jungle)
1 cup fat-free milk
1 small tub (100 ml) low-fat vanilla yoghurt
1 tablespoon agave syrup
4
4
1⁄ cup fresh blueberries
2
3 tablespoons flaked almonds
1. Combine all the ingredients except the blueberries and almonds in a bowl and
stir through. Cover the bowl and place in the fridge overnight, to allow the
oats to soften.
2. Before serving, top each portion with a tablespoonful of blueberries and
flaked almonds
SERVES 3
PER SERVING
814 33.9
BAKED FRENCH TOAST
WITH STRAWBERRIES AND SWEETENED RICOTTA
2 extra large eggs
4
4 slices Sasko Smooth Ancient Grain Low-GI Brown Bread
1⁄ tub (125 g) ricotta cheese
2
1 tablespoon fat-free smooth cream cheese
2 teaspoons fat-free vanilla yoghurt
4 large strawberries, sliced
1. Place the eggs and milk in a shallow bowl and beat lightly. Dip the slices of
bread into the mixture to coat well.
2. Place the soaked bread on a lined baking tray and bake in a preheated oven at
180°C for about 10 minutes, or until golden brown.
3. Combine the ricotta cheese, cream cheese, yoghurt and agave syrup in a
bowl, mixing until smooth.
4. Top each slice of French toast with a tablespoon of the ricotta mixture and a
sliced strawberry.
SERVES 4
PER SERVING
Protein 12.8 Fat 8.7 GI 42.7 GL 8.19
895 19.2
MEXICAN-STYLE BAKED EGGS
2 teaspoons canola oil

1 onion, cut in half and thinly sliced
1 teaspoon ground cumin
2 cloves garlic, crushed
1 can (400 g) sweetcorn kernels, drained
1 can (400 g) red kidney beans, drained and rinsed
1 can (400 g) chopped tomatoes (plain or Mexican-style, with added chilli)
1 tablespoon sriracha (chilli-garlic sauce)
4 extra large eggs
1. Heat the canola oil in a large frying pan. Add the onion, cumin and garlic and
fry until softened and lightly caramelized.
2. Add the sweetcorn and beans and cook for a minute or two to infuse the
flavours.
3. Add the chopped tomatoes and sriracha and bring to a gentle simmer.
4. Make four wells in the mixture and crack one egg into each well. Season
with salt and pepper.
5. Cover the pan with a lid or foil and cook for 7–10 minutes, depending on
how well done you like your eggs.
SERVES 4
PER SERVING
Protein 13.5 Fat 8.8 GI 31.7 GL 7.89
1052 24.9
SWEETCORN AND FETA FRITTERS
Serve these with fresh avocado and smoked salmon trout for a special breakfast.

1⁄ cup crumbled reduced-fat feta cheese
4
1 extra large egg, lightly beaten
2
3⁄ cup cake wheat flour
4
1⁄ teaspoon baking powder
2
2 tablepoons chopped flat-leaf parsley
Paprika to taste
TO SERVE
1 tub (250 g) fat-free chunky cottage cheese
2 spring onions, chopped
1 avocado, peeled, stone removed and sliced
100 g smoked salmon trout ribbons
1. Place all the ingredients up to and including the paprika into a bowl and mix
well.
2. Spray a pan with olive oil cooking spray. Drop tablespoonsful of the mixture
into the preheated pan and cook for a few minutes. When bubbles appear on
the surface of the fritters, turn them over and cook for another minute or two,
until golden brown on both sides. Keep the fritters warm while you make the
rest of the batch.
3. Combine the cottage cheese and spring onions.
4. Serve the sweetcorn fritters topped with a spoonful of cottage cheese, some
sliced avocado and a ribbon of smoked trout.
SERVES 4 (MAKES 12 FRITTERS)

1 serving = 3 fritters
PER SERVING
Protein 22 Fat 12.6 GI 57.9 GL 18.4
1424 31.8
RED PEPPER AND BRIE OMELETTE
This serves two, so make a single omelette and cut it in half before serving. If you require extra carbs,
add a slice of low-GI wholewheat bread (toasted or plain).
3 extra large eggs

1 tablespoon chopped flat-leaf parsley
1
⁄2 red pepper, deseeded and thinly sliced
30 g brie cheese, thinly sliced
1. Spray a 20-cm nonstick pan with olive oil cooking spray and preheat.
2. Whisk the eggs and egg whites together.
3. Add the chopped parsley and season with salt and pepper.
4. Pour the egg mixture into the preheated pan and place on the hob to cook.
When the eggs are almost set, add the red pepper and brie and fold the
omelette in half.
5. When the base is golden brown, use an egg-lifter to turn the omelette over
and brown the other side for 1–2 minutes. Serve immediately.
SERVES 2
PER SERVING
Protein 15.5 Fat 9.9 GI negligible GL negligible
683 2.4
LIGHT MEALS
HONEY-MUSTARD TROUT
WITH PEAR AND AVOCADO SALAD
TROUT
1 tablespoon raw honey
1 tablespoon grainy mustard
1 tablespoon grainy mustard
2 portions lightly smoked rainbow trout (120–150 g each)
SALAD
1 cup baby lettuce salad leaves
1⁄ avocado, sliced
4
1⁄ pear, cored and sliced
2
1⁄ mini cucumber, sliced
2
2 teaspoons olive oil
2 tablespoons red wine vinegar
Black pepper to taste
1. Combine the honey and mustard. Spread it over the trout and set aside for
about 20 minutes to allow the flavours to infuse.
2. Line a baking tray with foil and spray with olive oil cooking spray. Place the
trout on the tray and place under a preheated grill for 3–5 minutes (use the
highest shelf in the oven).
3. Arrange the salad leaves, avocado, pear and cucumber on a plate.
4. Combine the oil, vinegar and pepper to make the dressing and drizzle over
the salad. Top with a portion of trout and serve.
SERVES 2
LIGHTLY SMOKED RAINBOW TROUT IS AVAILABLE FROM

WOOLWORTHS.
PER SERVING
675 6.0
Thai ‘GREEN CURRY’ KINGKLIP
WITH COCONUT RICE
The distinct flavours of lemongrass, ginger, chilli, cumin and coriander make this low-fat dish super
tasty.
GREEN CURRY PASTE
1 green chilli, thinly sliced (optional)
1 large leek, white part only, sliced
2-cm piece of fresh ginger, peeled and sliced
4 cloves garlic, peeled
1 lemongrass stem, white part only, sliced
11⁄2 cups (± 30 g) fresh coriander
1 teaspoon reduced-salt soy sauce
1
⁄4 teaspoon ground cumin
1⁄ teaspoon ground coriander
4
4 teaspoons peanut oil
4 kingklip portions (± 100–115 g each)

1 cup white rice, uncooked
21⁄2 cups water
1 can (400 ml) lite coconut milk
2 cloves garlic, peeled and halved
2-cm piece of fresh ginger, peeled and cut in half
Pinch of salt
1. Put all the ingredients for the curry paste into a blender and blitz to a smooth
paste.
2. Spread the paste over the fish and leave in the fridge for 20 minutes, to allow
the flavours to infuse.
3. Meanwhile, place the rice, water, coconut milk, garlic, ginger and salt in a
pot. Bring to the boil, then reduce to a low simmer and cook for 20–25
minutes, until the rice is cooked. Drain the rice in a colander or sieve to
remove any remaining liquid. Remove the chunks of ginger and garlic. Keep
the rice warm while you cook the fish.
4. Spray a nonstick pan with cooking spray. Fry the fish, paste side up, for 4–5
minutes. Transfer to a baking sheet. Place under a preheated oven grill for
another 5 minutes, or until cooked through.
SERVES 4
SPEKKO AND TASTIC WHITE RICE ARE BOTH LOW GI.
PER SERVING
1244 29.4
BAKED FISH WITH FETA AND PESTO
4 kingklip portions (± 100–115 g each)

2 tablespoons pesto
50 g reduced-fat feta cheese
60 g fat-free cottage cheese
1 tablespoon fat-free milk
2 cups cooked basmati rice (see Note)
1. Place the fish on a baking sheet and spread evenly with pesto.
2. Crumble the feta into a small bowl. Add cottage cheese, milk and seasoning
and combine. Spoon over the pesto.
4. Serve with a portion of basmati rice.
SERVES 4
FIRM-FLESHED WHITE FISH (LIKE KINGKLIP) IS IDEAL FOR THIS

DISH. WE RECOMMEND CHOOSING ONLY SUSTAINABLE SPECIES
THAT ARE ON THE SASSI GREEN LIST. BOTH SPEKKO AND TASTIC
BASMATI RICE ARE LOW GI. COOK THE RICE ON THE HOB OR IN
THE MICROWAVE, ACCORDING TO THE PACKAGE INSTRUCTIONS.
PER SERVING
996 21.5
CRUSTLESS TUNA QUICHE
1 tablespoon olive oil

11⁄2–2 small onions, chopped
1 teaspoon crushed garlic
2 cans (170 g each) shredded tuna in brine, drained
1⁄ cup grated reduced-fat mature Cheddar cheese
2
4 extra large eggs
11⁄2 cups milk
1⁄ cup self-raising flour
2
1 tablespoon dried parsley
1
⁄2 teaspoon paprika
1 teaspoon mustard powder
1. Heat the olive oil in a pan and sauté the onions and garlic until translucent.
2. Mix the onions and tuna with the rest of the ingredients, stirring until there
are no lumps of flour.
3. Spray a 23-cm round pie dish with olive oil cooking spray. Pour the mixture
into the dish and bake in a preheated oven at 180°C for 40 minutes, or until
firm in the centre.
SERVES 4
BECAUSE MATURE CHEDDAR HAS A STRONG TASTE, YOU ONLY

NEED A SMALL AMOUNT, WHICH REDUCES THE FAT CONTENT OF
THE DISH.
PER SERVING
1403 19.7
FARFALLE WITH ROAST TOMATOES
AND TUNA
This is a great way to get in a regular serving of heart-healthy oily fish.
200 g cherry tomatoes, halved

200 g rosa tomatoes, halved
2 sprigs thyme
2 tablespoons olive oil
350 g uncooked farfalle pasta (bows)
2 cans (170 g each) tuna chunks in brine, drained
Zest of 1 lemon
1⁄ teaspoon chilli flakes
4
2 tablespoons chopped fresh flat leaf parsley
1. Place the tomatoes, thyme, garlic and 1 tablespoon of olive oil in a bowl.
Season with salt and pepper and toss lightly to combine.
2. Pour the tomato mixture into an ovenproof dish (aim for a snug fit). Roast in
a preheated oven at 180°C for 20 minutes
3. Cook the farfalle according to the packet instructions. Drain and place in a
serving dish.
4. While the pasta is still hot, pour over the second tablespoon of olive oil and
toss lightly to coat.
5. Add the roasted tomatoes, tuna chunks, lemon zest, chilli flakes and parsley
and stir to combine.
SERVES 4
PER SERVING
Protein 31.6 Fat 8.0 GI 52.7 GL 17.1
1427 32.5
MEXICAN TASTING PLATE
This is perfect for sharing with friends or for a fun family meal. Even better, most of the items can be
made ahead.
MEATBALLS
500 g lean beef mince
1
⁄4 cup low-GI breadcrumbs (see Note, opposite)
1 extra large egg
2 tablespoons tomato sauce
1 tablespoon dried parsley
1 teaspoon dried mixed herbs
BEANS
1 small onion, chopped
1 can (400 g) red kidney beans, drained and rinsed
TORTILLA CHIPS
4 corn tortillas (wraps)
Olive oil spray
Freshly ground coarse sea salt
Ground paprika to taste
Ground cumin to taste
DIP
250 g fat-free smooth cottage cheese
2 tablespoons finely chopped fresh coriander
3–4 spring onions, finely chopped
GUACAMOLE
1 medium avocado, peeled
1 tablespoon reduced-fat mayonnaise
1 teaspoon lemon juice, or to taste
SALSA
1 cup cherry tomatoes, quartered
1⁄ small red onion, halved and thinly sliced
4
Juice of 1 small lime
BAKED MINI MEATBALLS

1. Combine all the ingredients in a bowl and place in the fridge for 30 minutes,
to firm up.
2. Roll spoonfuls of the mixture into balls (you should end up with about 40
mini meatballs).
3. Place on a baking tray lined with baking paper. Bake in a preheated oven at
180°C for about 10 minutes, turning the meatballs after 5 minutes so they
brown on all sides. Set aside to cool.
FRIED RED BEANS

1. Heat the oil in a medium pan and fry the onion and garlic until soft and
golden.
2. Add the beans, toss to coat in the onion mixture and heat through. These are
best served hot, so reheat if necessary.
TORTILLA CHIPS
1. Spray one side of each tortilla with olive oil spray and season with salt,
paprika and cumin. Cut each tortilla into eight wedges.
2. Scatter the wedges on a baking tray lined with baking paper. Bake in a
preheated oven at 180°C for 8 minutes, until crisp. Set aside while you
prepare the rest of the ingredients.
CORIANDER DIP
1. Combine all the ingredients in a bowl. If making ahead, cover the bowl with
cling wrap and place in the fridge.
GUACAMOLE
1. Place the avocado in a bowl and mash lightly with a fork.
2. Add the other ingredients and mash until combined (you can make this as
smooth or as chunky as you like). If making ahead, cover the surface with
cling wrap and place in the fridge.
CHUNKY FRESH TOMATO SALSA
1. Combine the tomatoes and onions in a bowl.
2. Season with salt and pepper and finish with a squeeze of lime juice.
SERVES 8
TO MAKE LOW-GI BREADCRUMBS, BLITZ 2–3 SLICES OF LOW-GI

BROWN OR WHITE BREAD IN A FOOD PROCESSOR UNTIL YOU HAVE
FINE CRUMBS. FOR FLAVOURED BREADCRUMBS, ADD YOUR
CHOICE OF HERBS OR SPICES, OR EVEN SOME MUSTARD POWDER.
MULTICOLOURED (RAINBOW) TOMATOES WILL ADD INTEREST TO

THE SALSA, BUT YOU CAN USE ANY FIRM, RIPE TOMATOES.
PER SERVING
Protein 44.1 Fat 12.9 GI 46.8 GL 8.7
1707 18.6
BILTONG AND CROUTON SALAD
2 firm, ripe tomatoes, cut into wedges or chunks

1⁄ cucumber, shaved into ribbons or sliced
2
1 can (400 g) sweetcorn, drained
1 spring onion, sliced
11⁄2 tablespoons Nandos Lite Perinaise
120 g lean ostrich biltong, thinly sliced
2 slices Albany Low-GI Honey and Oats Bread, crusts removed
1⁄ tablespoon olive oil
2
1. Combine the tomatoes, cucumber, sweetcorn and spring onion in a salad

bowl or platter.
2. Add the Perinaise and toss gently to coat.
3. Top the salad with the sliced biltong.
4. Cut the bread into bite-sized cubes and toss in olive oil.
5. Place the cubes on an oven tray lined with baking paper and bake in a
preheated oven at 180°C for 10 minutes, until crisp. Scatter the croutons over
the salad and serve immediately.
SERVES 3
CHOOSE YOUR FAVOURITE LOW-GI BREAD FOR THE CROUTONS. TO

KEEP CROUTONS CRISP, ADD THEM JUST BEFORE SERVING.
PER SERVING
Protein 27.9 Fat 7.0 GI 50.4 GL 12.77
1220 26.9
BEEF KOFTAS
WITH QUINOA TABBOULEH
Tabbouleh is traditionally made with bulgur, but try making it with quinoa for a change.
KOFTAS
KOFTAS
500 g extra lean beef mince
30 g parsley, finely chopped
1 red onion, finely chopped
1 teaspoon ground coriander
10 bamboo skewers, soaked in water for 10 minutes
TABBOULEH
1⁄ cup uncooked quinoa (see Note)
2
1 cup water
1⁄ cup finely chopped flat-leaf parsley
2
2 tablespoons finely chopped fresh mint
1⁄ English cucumber, diced
2
3 tomatoes, seeded and diced
2 spring onions, finely sliced
11⁄2 tablespoons lemon juice
BEEF KOFTAS
1. In a bowl, combine the mince, parsley, red onion, egg, cumin and coriander,
mixing well. Place in the fridge for 1 hour to firm up.
2. Using a large tablespoon, form the mixture into 10 sausage shapes. Wrap
each kofta around a skewer, pressing the mixture into place.
3. Place the skewers on a baking tray lined with baking paper. Bake in a
preheated oven at 180°C for 20 minutes, or until cooked to the centre, turning
halfway through.
QUINOA TABBOULEH
1. Place the quinoa and water in a small saucepan. Bring to the boil and simmer
gently for 15 minutes.
2. Drain the quinoa and leave to cool.
3. Place the cooled quinoa in a serving dish and add the rest of the ingredients,
stirring lightly to combine.
SERVES 5
1 serving = 2 koftas
SOME BRANDS OF QUINOA AND BULGUR WHEAT REQUIRE
SOAKING BEFORE COOKING, SO CHECK THE PACKAGE
INSTRUCTIONS.
PER SERVING
Protein 35.2 Fat 11.1 GI 38.15 GL 5.2
1302 13.6
THAI CHICKEN SALAD
WITH PEANUT DRESSING
1 can (400 ml) lite coconut milk

2-cm piece ginger, halved along the length
2 cloves garlic, halved
1 medium deboned, skinless chicken breast
1 medium deboned, skinless chicken breast
1 baby red cabbage, finely shredded
1 baby green cabbage, finely shredded
1 yellow pepper, thinly sliced
1 red pepper, thinly sliced
2 carrots, shaved or sliced into thin rings
2 spring onions, green parts only, chopped
PEANUT DRESSING
4 tablespoons ‘no sugar’ smooth peanut butter
2 teaspoons rice vinegar
2 teaspoons reduced-salt soy sauce
1 teaspoon freshly squeezed lime juice
1⁄ cup hot water
4
1. Place the coconut milk, ginger and garlic cloves in a pan and bring to a gentle
simmer.
2. Add the chicken and poach for 15 minutes. Take the pan off the heat, but
leave the chicken in the poaching liquid for a further 5 minutes to absorb the
flavours. Remove the chicken and shred or slice thinly.
3. Place the cabbages, peppers, carrot and spring onion in a bowl and toss
gently. Top with the chicken.
4. To make the dressing, combine the peanut butter, agave syrup, rice vinegar,
soy sauce, lime juice and hot water in a bowl and mix well. Drizzle some
dressing over the salad and serve the rest on the side.
SERVES 4
PEANUT BUTTER HAS HEART-HEALTHY, CHOLESTEROL-LOWERING

FAT.
PER SERVING
817 12.6
SPINACH, FETA AND RICOTTA
CANNELLONI
CANNELLONI
400 g frozen spinach, defrosted
200 g reduced-fat feta cheese, crumbled
3⁄ cup ricotta cheese
4
1 teaspoon dried Italian herbs
15 cannelloni tubes
SAUCE
1 tablespoon canola oil
1 onion, finely chopped
2 cans (400 g each) ‘Italian’ tomatoes (with added herbs and garlic)
1 tablespoon xylitol (optional)
1 cup finely grated reduced-fat cheese
SPINACH, FETA AND RICOTTA CANNELLONI

1. Place the defrosted spinach in a colander and press with the back of a spoon
to remove all excess liquid.
2. Combine the spinach, feta, ricotta, pepper and herbs in a bowl.
3. Using a teaspoon, stuff the spinach mixture into the cannelloni tubes. Place
the stuffed cannelloni in a single layer on a baking sheet, cover with foil or
cling wrap and leave in the fridge for a few hours to allow the pasta to soften
before baking.
TOMATO SAUCE
1. Heat the oil in a saucepan and sauté the onion until translucent.
2. Add the tomatoes, xylitol (if using) and seasoning. Simmer for about 30
minutes, until thickened. Leave to cool slightly.
TO ASSEMBLE
1. Spread half the tomato sauce on the base of a large ovenproof dish. Place a
single layer of stuffed cannelloni on top and ladle the rest of the sauce over
the pasta, to cover. Sprinkle with grated cheese.
2. Cover the dish with foil or a lid. Bake in a preheated oven at 180°C for 20
minutes. Uncover, and bake for a further 20 minutes, or until the cannelloni
is tender when pierced with a fork and the cheese is golden brown on top.
SERVES 5
1 serving = 3 cannelloni tubes
BECAUSE THIS RECIPE IS LOWER IN FAT THAN A TRADITIONAL
CANNELLONI DISH, YOU CAN ENJOY A LITTLE MORE OF IT.
PER SERVING
Protein 15.5 Fat 8.3 GI 41.73 GL 12.2
1145 29.3
MUSHROOM LASAGNE
Don’t skimp on the mushrooms; you need plenty for this dish as they cook down quite considerably.
SAUCE
1⁄ cup Flora Extra Light reduced-fat spread
3
1⁄ cup flour
3
3 cups (750 ml) fat-free milk
1 teaspoon ready-made Dijon mustard (optional)
1⁄ teaspoon paprika
4
FILLING
2 teaspoons margarine
500 g button mushrooms, sliced
400 g mixed mushrooms, sliced or chopped
250 g portabellini mushrooms, sliced
1⁄ cup white wine
4
1 teaspoon dried marjoram
TO ASSEMBLE
4–6 lasagne sheets
1⁄ cup finely grated reduced-fat cheese
2
WHITE SAUCE
1. Melt the margarine in a saucepan. Add the flour and whisk until combined.
Cook for about 1 minute, while whisking or stirring.
2. Add the milk and whisk or blend into the flour mixture until there are no
lumps.
3. Add the seasonings and simmer, whisking, until the sauce thickens. Set aside.
MUSHROOM FILLING
1. Heat the margarine and olive oil in large pan.
2. Add the mushrooms, garlic, wine and seasonings and cook until the
mushrooms are soft and all the liquid has evaporated.
TO ASSEMBLE
1. Place half the mushroom mixture in an ovenproof baking dish.
2. Top with half the lasagne sheets (if necessary, break them to fit the dish) and
ladle over one third of white sauce.
3. Add a second layer of mushrooms, lasagne sheets and white sauce (make
sure the sauce completely covers the pasta).
4. Sprinkle over the grated cheese and bake in a preheated oven at 180°C for
about 40 minutes, or until the pasta is cooked and the top is golden brown.
SERVES 5
THIS WHITE SAUCE FREEZES WELL, SO FREEZE ANY LEFTOVER

SAUCE.
PER SERVING
Protein 13.2 Fat 9.7 GI 40.8 GL 11.2
1093 22.1
MICROWAVE RISOTTO
WITH ROAST ASPARAGUS
12 asparagus spears
Olive oil spray
11⁄2 cups arborio (risotto) rice
1 litre warm vegetable stock
1⁄ cup finely grated reduced-fat cheese
2
1. Place the asparagus spears on a baking tray lined with baking paper and
spray with olive oil spray. Roast in a preheated oven at 180°C for 10
minutes. Remove from the oven and set aside. (You can also cook the
asparagus in a griddle pan.) Once the spears have cooled, cut each one into
roughly 3 pieces.
2. Heat the oil in a small pan and sauté the onion until soft.
3. Combine the cooked onion and rice in a large microwaveable dish.
Microwave, uncovered, on High (100% power) for 4 minutes.
4. Add the stock and stir to combine.
5. Microwave, uncovered, on High for 10 minutes, then stir.
6. Microwave, uncovered, on High for 8 minutes, then stir.
7. Microwave, uncovered, on High for 2 minutes.
8. Stir in the cheese and asparagus. Serve immediately.
SERVES 6
INSTEAD OF ASPARAGUS, TRY SAUTÉED MUSHROOMS OR PEPPERS,

OR CHOPPED COOKED BUTTERNUT.
PER SERVING

931
Protein 3.1
37.5 Fat 5.8 GI 63.5 GL 23.8
BULGUR WHEAT AND CHICKPEA
SALAD
WITH FETA AND HONEY-MUSTARD DRESSING
1⁄ cup bulgur wheat, cooked according to package instructions

2
1 can (400 g) chickpeas, drained and rinsed
250 g mini Italian or cherry tomatoes, halved
6 celery sticks, thinly sliced
3 radishes, thinly sliced
3 Israeli cucumbers (or 1 English), sliced
1⁄ red pepper, seeded and chopped
2
1⁄ yellow pepper, seeded and chopped
2
2 small red onions, thinly sliced
250 g reduced-fat feta cheese
DRESSING
1⁄ cup apple cider vinegar
2
3 teaspoons raw honey
1 teaspoon Dijon mustard
1. Place the cooked and cooled bulgur wheat and chickpeas in a salad bowl.
2. Add the remaining salad ingredients.
3. Pour over the dressing and toss gently to combine.
4. Crumble the feta over the salad.
HONEY-MUSTARD DRESSING
1. Combine the olive oil, cider vinegar, honey and mustard in a jug or small
bowl and whisk together.
2. Season with salt and ground black pepper.
SERVES 5
PER SERVING
Protein 13.8 Fat 6.5 GI 42.9 GL 9.18
1120 27.3
LOWER CARB, LOWER FAT
MEALS
The recipes in this chapter will help you create lower carb meals that are also low in fat. High fat diets are
not always appropriate for people with diabetes, so if you want to lower your fat intake while also
monitoring your carbs, you’ll find some tasty ideas here.
Some of the recipes have no GI (glycaemic index) or GL (glycaemic load) values. This is because GI and
GL are linked to the absorption of carbohydrates. If the carb content of a recipe is low, there will be no
measurable GI or GL value.
FRITTATA WITH ASPARAGUS &
FETA
6 mini asparagus spears

Ground black pepper
Ground black pepper
3 spring onions, green parts only, thinly sliced
4 extra large eggs
1. Place the asparagus spears in an ovenproof dish. Spray with olive oil cooking
spray and season with black pepper. Bake in a preheated oven at 190°C for
10 minutes.
2. Chop the cooked asparagus and place, together with the spring onions and
feta, in a round, nonstick, ovenproof dish or pan.
3. Beat the eggs and egg whites together and pour the mixture over the
asparagus and feta. Season with black pepper.
4. Bake at 190°C for 18–20 minutes, or until the centre is set and the surface is
golden brown. Serve immediately.
SERVES 2
PER SERVING
Protein 35.2 Fat 14 GI negligible GL negligible
1244 5.5
CAULIFLOWER WRAP
WITH CHICKEN, ROCKET AND PICKLED CUCUMBER
1 cauliflower wrap (see Note)
1⁄ tablespoon guacamole (bought or home-made)
2
1 small roast chicken breast, skin removed, shredded or thinly sliced
2–3 rocket leaves
4 pickled cucumber ribbons (see page 118)
1. Spread the guacamole on the wrap.

2. Top with shredded chicken.
3. Add the cucumber ribbons and rocket leaves and fold the wrap into a
cylinder shape.
SERVES 1
CAULIFLOWER WRAPS ARE AVAILABLE FROM WOOLWORTHS.
PER SERVING
1307 3.3
MIXED-MUSHROOM EGG ROLL
WITH WASABI-GINGER DIPPING SAUCE
1 teaspoon peanut oil

1 teaspoon sesame oil
250 g mixed mushrooms, thinly sliced
1 clove garlic, peeled and finely chopped
1 clove garlic, peeled and finely chopped
2 eggs
2 egg whites
Salt to taste
DIPPING SAUCE
1
⁄4 teaspoon wasabi powder
1
⁄4 cup reduced-salt soy sauce
2 teaspoons agave syrup
1-cm piece fresh ginger, peeled and finely grated
1. Heat the peanut oil and sesame oil in a pan. Add the mushrooms and garlic
and stir-fry until the liquid has cooked off and the mushrooms are lightly
browned. Set aside and keep warm.
2. To make the egg roll pancakes, place the eggs and egg whites in a bowl,
season with salt and beat lightly to combine.
3. Pour half the mixture into a preheated 20-cm nonstick pan that has been
sprayed with olive oil cooking spray.
4. Cook until set and golden brown on the underside, then carefully lift or slide
the pancake out of the pan. Set aside and keep warm.
5. Use the remainder of the mixture to make a second pancake.
6. Place half the mushroom mixture on one side of each pancake. Roll up
tightly and slice into three or four pieces.
WASABI-GINGER DIPPING SAUCE

1. Combine all the ingredients in a small bowl.
2. Drizzle over the egg rolls or use as a dipping sauce.
SERVES 2
REDUCED-SALT (LOW SODIUM) SOY SAUCE HAS LESS SALT THAN

REGULAR SOY SAUCE, MAKING IT A BETTER CHOICE FOR ANYONE
WITH HIGH BLOOD PRESSURE.
PER SERVING
1135 5.1
SMOKED TROUT
WITH ‘AGLIO OLIO’ BABY MARROW SPAGHETTI
4 smoked rainbow trout fillets (120–150 g each)

BABY MARROW SPAGHETTI
2
1 clove garlic, crushed
1 teaspoon finely chopped fresh red chilli, (optional)
350 g baby marrow spaghetti
2 tablespoons chopped Italian parsley
1. Rub the olive oil over the trout fillets and season with salt and pepper.
2. Preheat a pan and cook the trout, skin side down, for three minutes. Turn
over and cook the other side for 3 minutes.
BABY MARROW SPAGHETTI

1. Heat the olive oil in a pan. Add the garlic and chilli (if using) and cook for a
few seconds, to bring out the flavours.
2. Add the remaining ingredients and stir-fry for about 3 minutes, until the baby
marrow is tender.
SERVES 4
TROUT IS A GREAT SOURCE OF HEART-HEALTHY OMEGA-3 FATS.

YOU CAN USE FRESH TROUT OR LIGHTLY SMOKED RAINBOW
TROUT FOR THIS DISH.
PER SERVING
1095 2.5
CAULIFLOWER CRUST PIZZA
WITH MUSHROOMS AND FETA
400 g cauliflower rice

4 tablespoons grated mozzarella cheese
2 large egg whites, lightly beaten
3 tablespoons passata or tomato purée
3–4 button mushrooms, sliced
2 tablespoons reduced-fat feta or ricotta cheese
1 sprig fresh origanum or 1⁄2 teaspoon dried origanum
1. Place the cauliflower rice in a heatproof dish and microwave, covered, on

high for 5 minutes. Set aside to cool.
2. Stir the grated mozzarella and egg whites into the cooled cauliflower rice.
Season to taste and place in the fridge until chilled.
3. Place the cooled cauliflower rice mix on a baking tray lined with baking
paper and shape into a 20–25 cm diameter pizza crust.
4. Bake in a preheated oven at 230°C (210°C for a fan-assisted oven) for 12–15
minutes, until light golden.
5. Spread a layer of passata over the warm pizza base. Top with the mushrooms
and feta and sprinkle with origanum. Return to the oven and bake for a
further 5 minutes, until cooked.
MAKES 1 PIZZA
YOU CAN BUY READY-MADE CAULIFLOWER RICE IF YOU DON’T

WANT TO PREPARE YOUR OWN. INSTEAD OF PASSATA OR TOMATO
PURÉE, YOU COULD USE A TOMATO-BASED PASTA SAUCE.
PER SERVING
1047 15.8
ASPARAGUS AND TROUT PARCELS

12 green asparagus spears
Pink Himalayan salt or coarse sea salt
2 teaspoons lemon juice
Ina Paarman Garlic & Herb Reduced-salt Seasoning
1 small red onion, finely sliced into rings
1 lemon, finely sliced
1. Cut two pieces of heavyweight foil big enough to enclose the asparagus and
trout and spray with olive oil cooking spray.
2. Arrange 6 asparagus spears side-by-side on each piece of foil. Spray the
asparagus with olive oil cooking spray. Season with pepper and salt and add
a squeeze of lemon juice.
3. Place the trout fillets on top of the asparagus and sprinkle with the garlic and
herb seasoning.
4. Place a few onion rings and lemon slices on top of each trout fillet.
5. Seal the parcels and place on a baking tray. Bake in a preheated oven at
190°C for 15 minutes.
SERVES 2
PER SERVING
1335 8.6
MEDITERRANEAN CHICKEN
WITH OLIVES AND ROASTED VINE TOMATOES
1 whole chicken, cut into 8 pieces (or a full braai pack)

8 cloves giant garlic, whole
8 cloves giant garlic, whole
10 Kalamata (black) olives
6 small (pickling) onions, peeled and halved
2 teaspoons dried marjoram
2 teaspoons dried thyme
2 teaspoons dried basil
350 g vine-ripened tomatoes or cherry tomatoes
1. Coat the chicken pieces in the oil, season with salt and pepper and place in a
roasting dish (fit the pieces snugly together, as this helps to prevent the
chicken from burning).
2. Place the garlic, olives and onions around the chicken.
3. Combine the dried herbs and scatter half the herb mixture over the chicken.
4. Roast in a preheated oven at 180°C for 15 minutes.
5. Turn the chicken pieces over, add the rest of the herbs and cook for another
15 minutes.
6. Turn the chicken again and cook for 20 minutes.
7. Turn the chicken one more time. Add the tomatoes to the dish and cook for a
final 20 minutes.
SERVES 4–5
THIS MAKES A GOOD FAMILY MEAL. TO REDUCE THE FAT

CONTENT, REMOVE THE SKIN FROM THE CHICKEN BEFORE EATING
AND CHOOSE THE LEANER WHITE BREAST MEAT.
IF YOU CAN’T FIND GIANT GARLIC, BREAK A LARGE BULB OF

‘NORMAL’ GARLIC INTO THREE OR FOUR SEGMENTS (12–16 CLOVES
IN TOTAL).
PER SERVING
1097 7.4
ROAST PAPRIKA CHICKEN
WITH CAULIFLOWER RICE, ONION AND LEMON STUFFING
STUFFING
1 medium onion, finely chopped
400 g cauliflower rice
Finely grated zest of 1 lemon
1 egg white
CHICKEN
1 whole chicken (1.2–1.5 kg)
2 teaspoons garlic salt
4 teaspoons paprika
4 teaspoons mustard powder
2 teaspoons ground black pepper
2 lemons, sliced
10 small (pickling) onions, peeled but left whole
3⁄ cup water
4
CAULIFLOWER RICE, ONION AND LEMON STUFFING

1. Heat the oil in a pan and sauté the chopped onion until it is soft and a light
golden colour.
2. Add the cauliflower rice, seasoning, garlic and lemon zest. Cook for 3–4
minutes, then take the pan off the heat and leave to cool slightly.
3. Place the mixture in a bowl and add the egg white (there is no need to beat it
first) and stir through, to bind the mixture.
4. Place the stuffing in the fridge until completely cool.
ROAST PAPRIKA CHICKEN

1. Rub the canola oil over the chicken.
2. Season the underside of the chicken with half the garlic salt, paprika, mustard
powder and black pepper.
3. Place half the lemon slices in an ovenproof dish and place the chicken on top,
seasoned side down.
4. Stuff the chicken with the stuffing. Close the cavity by threading a toothpick
through the skin at the base of the cavity.
5. Sprinkle the remaining seasoning over the chicken and top with the
remaining lemon slices.
6. Scatter the pickling onions around the chicken.
7. Roast in a preheated oven at 180°C for 20 minutes. Turn the chicken over
(leave the lemon slices on the bottom of the dish, but remove them from the
chicken, or they will burn).
8. Roast for another 20 minutes, then add the water. Cook for a further 30–40
minutes, until the chicken is cooked through and golden brown (this will
depend on the weight of the chicken).
SERVES 4–5
TO PRESERVE FLAVOUR, ROAST THE CHICKEN WITH THE SKIN ON,

BUT REMOVE IT BEFORE EATING. FOR A LOWER KJ COUNT, CHOOSE
LEAN BREAST MEAT AND LEAVE THE OTHER CUTS TO THE REST OF
THE FAMILY.
PER SERVING
1324 11.6
CHICKEN BURGERS
WITH HERB-ROASTED BABY MARROW RIBBONS
BURGERS
600 g minced chicken breast
2 spring onions, chopped
11⁄2 medium carrots, finely grated
1
⁄4 cup chopped coriander
1 extra large egg
BABY MARROW RIBBONS

10 medium baby marrows, trimmed and sliced lengthways into thin ribbons
1 teaspoon Italian herbs
CHICKEN BURGERS
1. Place the chicken mince, garlic, spring onions, carrot and coriander in a bowl
and season to taste. Add the egg and mix to combine. Cover and place in the
fridge to infuse the flavours and firm up the mixture.
2. Using a serving spoon or large tablespoon, shape the chicken mixture into
five patties (the patties will be soft, but should hold their shape as they cook).
3. Spray a nonstick pan with olive oil cooking spray and cook the patties for 4–
5 minutes per side, until golden brown and cooked through. (Do this in two
batches, if necessary.) Set aside and keep warm.
HERB-ROASTED BABY MARROW RIBBONS

1. Place the baby marrow ribbons on a baking sheet. Add the oil and seasonings
and toss lightly to coat.
2. Roast in a preheated oven at 200°C for 10–15 minutes, or until just tender
and starting to turn golden brown.
SERVES 5
PER SERVING
1069 2.9
PAN-FRIED SPICY HAKE
WITH WILTED GARLICKY SPINACH
SPICE PASTE
1 large onion, chopped
1 large onion, chopped
2 tablespoons tomato paste
1 teaspoon paprika
2
4
1⁄ teaspoon caraway seeds
4
2-cm piece of fresh ginger, peeled and grated
Finely grated zest of 1 ClemenGold™ mandarin
HAKE
4 fresh hake fillets, with skin (± 500 g total)
Olive oil for coating and cooking
4 tablespoons spice paste
350 g baby spinach, washed and drained
SPICE PASTE
1. Heat the olive oil in a small heavy-based pan. Add the onion and garlic and
cook on a low heat until translucent.
2. Add the remainder of the paste ingredients and cook for a further 2–3
minutes to develop the flavours.
3. Place the mixture in a blender or food processor. Add the grated ginger and
zest and blitz to form a smooth paste. Set aside.
SPICY HAKE WITH WILTED SPINACH

1. Drizzle olive oil over both sides of each hake fillet, season with salt and
pepper, and rub 1 tablespoon of spice paste over both sides.
2. Heat 1 tablespoon of olive oil in a nonstick pan. Cook the hake, skin-side
down, for 3 minutes, then turn and cook the other side for a further 3
minutes. Keep warm.
3. Spray a second pan with olive oil cooking spray and preheat. Add the spinach
and garlic and stir-fry for 1–2 minutes, until the spinach is just wilted. Serve
straight away.
SERVES 4
FREEZE LEFTOVER SPICE PASTE IN AN AIRTIGHT CONTAINER.
CLEMENGOLDTM MANDARINS ARE SEASONAL. IF YOU CAN’T FIND
THEM, USE ANY ORANGE CITRUS (NAVEL ORANGE, NAARTJIE,
SATSUMA, ETC.). YOU NEED 2–3 TABLESPOONS OF ZEST.
PER SERVING
1077 8.3
RATATOUILLE ROAST SHIN
This rich meaty, veggie-laden stew is just the thing for a cold winter’s night. Shin is a lean cut, making
this a perfect choice if you want to manage your fat intake.

4 celery sticks, sliced into thick chunks
2 medium carrots, sliced into thick chunks
1 medium onion, chopped
4 baby brinjals, sliced and then halved
2 leeks, finely sliced
1 kg meaty beef shin
2 tomatoes, chopped
4 sprigs rosemary (each ± 8 cm long)
8 sprigs thyme
7 sage leaves
1 cup red wine
1 cup reduced-salt chicken stock, preferably home-made
1. Heat the canola oil in a large ovenproof saucepan or casserole. Add the
celery, carrots, onion, brinjals, leeks and garlic. Season with black pepper
and sauté until the vegetables are soft. Remove from the pan and set aside.
2. In the same dish, sear the meat until well browned on both sides (add a little
more oil if necessary).
3. Return the cooked vegetables to the pan and add the tomatoes and fresh herbs
(tuck the herbs around the meat).
4. Add the wine and the stock.
5. Cover the pan with a lid or a layer of heavy foil. Place in a preheated oven at
180°C for 90 minutes, turning the meat every 30 minutes to ensure it cooks
evenly. Remove the lid and cook, uncovered for a further 45 minutes, or until
the meat is tender.
SERVES 3
PER SERVING
16.8 16.0
BRAAIED WHOLE YELLOWTAIL
WITH CHARRED PEPPERS AND ASPARAGUS
If you can’t get yellowtail, ask your fishmonger for any whole fish suitable for braaiing.
3⁄ tablespoon pink Himalayan or coarse sea salt

4
2 teaspoons mixed whole peppercorns
2 teaspoons mixed whole peppercorns
1 teaspoon dried dill
1 teaspoon dried basil
1 teaspoon garlic flakes
1.2 kg whole yellowtail, ready to cook
1 lemon, thinly sliced
1–2 tablespoons fresh chives, roughly chopped
2 tablespoons flat-leaf parsley, roughly chopped
6 whole cloves garlic, halved lengthways
2 red peppers, halved, seeded and ribs removed
2 yellow peppers, halved, seeded and ribs removed
20 medium asparagus spears
1. Grind the salt, peppercorns, dill, basil and garlic flakes in a spice grinder, or
crush them together in a mortar and pestle.
2. Season the fish with the spice mix, rubbing it on both sides of the skin, as
well as the insides.
3. Open the fish and place lemon slices on one side.
4. Spread the chives and parsley on top of the lemon slices.
5. Scatter the garlic on top of the herbs and close the fish.
6. Place the fish in a fish braai grid or hinged grid.
7. Braai the fish over hot coals for about 10 minutes on each side, turning once.
8. At the same time, place the peppers on the grid and braai for 20 minutes,
turning every 2–3 minutes until charred on both sides.
9. Add the asparagus spears about halfway through; they should take 8–10
minutes to cook.
SERVES 4–5
PER SERVING
1260 6.3
MAIN MEALS
MOROCCAN ROAST CHICKEN
WITH ROAST SWEET POTATO MEDALLIONS
1 tablespoon ground cumin

1⁄ teaspoon ground turmeric
2
1⁄ teaspoon ground ginger
2
2 teaspoons canola or sunflower oil
1 orange, unpeeled and cut into wedges
1 bulb garlic, unpeeled and cut in half horizontally
1 onion, peeled and cut into wedges
400–450 g sweet potatoes, unpeeled
1. Combine the spices in a small bowl.

2. Rub 1 teaspoon of oil over the whole chicken and season well with the
spices, salt and pepper.
3. Place the chicken (breast-side up) in a roasting dish, along with the orange
wedges, garlic and onion. Place in a preheated oven at 180°C. After 15
minutes, turn the chicken and roast the other side for 15 minutes. Turn again
and roast for 30 minutes, then turn once more and roast for a further 20
minutes, or until the chicken is cooked (check by inserting a skewer into the
thickest part of the thigh; the juices should run clear). Add the potatoes
during the last period of cooking time. Let the chicken rest for 10 minutes
before carving.
4. Slice the sweet potatoes into 1-cm-thick slices. Spray with olive oil cooking
spray and spread on a baking tray lined with baking paper. Roast the potatoes
for about 30 minutes, turning once, until the medallions are cooked through,
with a bit of a crust.
SERVES 4
FOR A HEALTHIER MEAL, DISCARD THE CHICKEN SKIN AND EAT

JUST THE WHITE MEAT. THE NUTRITIONAL ANALYSIS (BELOW) IS
BASED ON WHITE MEAT ONLY.
PER SERVING
Protein 37.0 Fat 6.5 GI 51.4 GL 10.5
1275 20.5
CHICKEN WITH EGG-FRIED RICE
6 deboned, skinless chicken breasts, chopped into 1-cm cubes
MARINADE
1⁄ cup reduced-salt soy sauce
4
1 tablespoon boiling water
2
EGG-FRIED RICE
1 cup low-GI basmati rice
5 cups boiling water
1⁄ tablespoon canola oil
2
1⁄ teaspoon Chinese five spice powder
4
2 large eggs plus 1 large egg white, lightly beaten
70 g mange tout
4 spring onions, sliced
1. Combine all the marinade ingredients in a bowl. Add the chicken, toss to coat
and place in the fridge for a few hours.
2. Combine the rice and boiling water in a large, heatproof dish and microwave
on high for 15 minutes. Drain the rice in a colander and return to the dish.
Cook on high for a further 5 minutes, to steam. Set aside and keep warm.
3. Heat the canola oil in a wok or large pan. Sauté the onion with the five spice
powder until the onion is translucent. Remove and set aside.
4. Add the chicken and marinade to the wok and stir-fry for 6–7 minutes, or
until cooked through. Move the chicken to one side of the dish.
5. In another pan, lightly scramble the eggs. They should be slightly runny, not
fully cooked.
6. Add the scrambled egg to the pan with the chicken and cook through,
breaking the egg into large pieces.
7. Add the cooked rice, onions, mange tout and spring onions and stir until
everything is heated through.
SERVES 6
1 serving = 1 medium breast (± 100 g)
RAW HONEY HAS A LOWER GI THAN PASTEURIZED HONEY, SO IT IS

ABSORBED MORE SLOWLY INTO THE BLOOD STREAM AND WON’T
PUSH YOUR BLOOD SUGAR LEVELS TOO HIGH.
PER SERVING
Protein 43.5 Fat 9.7 GI 52.3 GL 14.9
1602 28.5
ORIENTAL CHICKEN AND SOBA
NOODLES
Bold flavours like ginger, garlic and five spice powder make this meal full of flavour but not full of fat!
3 deboned, skinless chicken breasts, sliced into 1-cm-thick slices
MARINADE
4
1 tablespoon apple cider vinegar
2 tablespoons xylitol
1 teaspoon freshly grated ginger
1⁄ teaspoon Chinese five spice powder
4

250 g soba (buckwheat) noodles
1
⁄2 fresh red chilli, thinly sliced (optional)
2 spring onions, thinly sliced on the diagonal
1
⁄2 tablespoon sesame seeds
1. Combine the marinade ingredients in a bowl. Add the chicken, toss to coat,
and leave for 20–30 minutes.
2. Spray a pan with olive oil cooking spray and preheat. Pour in the chicken and
marinade and stir-fry for 8–10 minutes.
3. In a separate pot, cook the soba noodles according to the package
instructions. Drain.
4. Plate the noodles in a wide bowl or serving dish. Top with the cooked
chicken and garnish with fresh chilli, spring onion and sesame seeds.
SERVES 4
PER SERVING
Protein 30.4 Fat 8.2 GI 47.8 GL 14.9
1333 31.1
Protein 30.4 Fat 8.2 GI 47.8 GL 14.9
1333 31.1
BUTTER CHICKEN WITH BASMATI
RICE
2 tablespoons Flora Extra Light reduced-fat spread

5 deboned, skinless chicken breasts, cut into strips
2 tablespoons butter chicken spice
1 can (400 g) tomato purée
1 small can (165 ml) lite coconut milk
1 cup low-GI basmati rice, uncooked
1. Heat the margarine in a nonstick pan over a low heat and sauté the onion
until just soft. Set aside.
2. Season the chicken strips with the spice, add them to the pan and sauté until
golden brown.
3. Return the onion to the pan. Add the tomato purée and coconut milk. Bring to
a simmer and cook for 15 minutes, until the chicken is tender and the sauce
has thickened. Remove from the heat and keep warm.
4. While the chicken is cooking, combine the rice and boiling water in a
heatproof dish and microwave on High for 15 minutes. Drain the rice in a
colander, return it to the same dish (without any more water) and cook on
High for a further 5 minutes, to steam.
5. Scatter fresh coriander over the chicken and serve with the rice.
SERVES 5
THIS RECIPE DOESN’T NEED EXTRA SALT AS THERE IS ENOUGH IN

THE SPICES AND THE MARGARINE.
PER SERVING
Protein 38.0 Fat 7.8 GI 44.8 GL 13.8
1440 30.8
CHICKEN AND CHICKPEA CURRY
2 medium onions, finely chopped
1 teaspoon freshly grated ginger
2 tablespoons mild curry powder
1 can (400 g) tomato and onion mix
1⁄ cup boiling water
2
1. Heat the oil in a pan. Season the onions with salt and pepper and sauté over a
low heat, with the ginger, garlic and curry powder, until the onions are
translucent. Remove from the pan.
2. Add the chicken strips to the same pan and cook until browned.
3. Return the onions to the pan, along with the tomato and onion mix and the
boiling water.
4. Bring to a simmer and cook for 10 minutes.
5. Add the chickpeas, stir to combine and cook for a further 5 minutes, until the
flavours have infused the chickpeas.
SERVES 4–6
YOU DON’T NEED RICE WITH THIS DISH BECAUSE THERE IS

ENOUGH CARBOHYDRATE IN THE CHICKPEAS (WHICH ARE ALSO A
GREAT SOURCE OF CHOLESTEROL-LOWERING FIBRE).
PER SERVING
Protein 36.4 Fat 8.8 GI 33.12 GL 6.69
1470 20.2
AIR-FRYER PAPRIKA CHICKEN
WITH SWEET POTATO WEDGES
450 g sweet potatoes, unpeeled
1 tablespoon paprika
1⁄ tablespoon mustard powder
2
2
Salt to taste
2
1. Cut the sweet potatoes into long wedges (6–8 wedges per potato). Place in a
bowl of water to soak for at least 30 minutes.
2. Rub the chicken with the olive oil.
3. Combine the spices and salt and rub all over the chicken.
4. Place the chicken in the air-fryer and cook at 200°C for 18 minutes, then turn
the chicken and cook for a further 17 minutes. Remove the chicken and keep
warm while you cook the potatoes.
5. Drain the potatoes and dry them thoroughly. Put the wedges into a bowl with
the canola oil and toss to coat. Lower the temperature of the air-fryer to
180°C. Place the wedges in the fryer and cook for 20 minutes.
SERVES 5
IF YOU DON’T HAVE AN AIR-FRYER, ROAST THE CHICKEN IN A

PREHEATED OVEN AT 180ºC FOR ABOUT 70 MINUTES, OR UNTIL THE
SKIN IS GOLDEN BROWN AND THE JUICES RUN CLEAR. THE
POTATOES WILL TAKE 50–70 MINUTES IN THE OVEN; SPRAY THEM
WITH OLIVE OIL COOKING SPRAY AND PLACE ON A BAKING TRAY
LINED WITH BAKING PAPER.
PER SERVING
1255 14.1
CHICKEN BIRYANI
1 tablespoon canola oil, divided

1 onion, chopped
2 tablespoons medium curry powder (see Note)
1⁄ teaspoon ground cumin
2
2
1⁄ teaspoon ground turmeric
4
1 teaspoon freshly grated fresh ginger
1 cup uncooked basmati rice
1⁄ cup uncooked brown lentils
2
6 deboned, skinless chicken breasts, cut into 1.5-cm-long strips
4 cups reduced-salt chicken stock (see page 110)
1. Heat half a tablespoon of oil in a heavy-based ovenproof pan. Add the onion
together with one tablespoon of curry powder and the cumin, coriander,
turmeric and ginger and sauté for 2–3 minutes.
2. Add the rice and sauté for a minute or two, to allow the rice to take on the
flavours. Remove the mixture and set aside.
3. Rinse the lentils thoroughly, then drain and add to the rice mixture.
4. Add the remaining half tablespoon of oil to the pan and sauté the chicken
strips with the remaining tablespoon of curry powder, until browned.
Remove from the pan and set aside.
5. Return the onion, lentil and rice mixture to the pan (or place in an ovenproof
casserole dish). Pour over the chicken stock.
6. Arrrange the chicken strips on top of the rice. Cover with a lid or foil and
cook in a preheated oven at 180°C for 35 minutes, or until the rice and lentils
are tender and the stock has been absorbed.
SERVES 5
I USE WOOLWORTHS CAPE MALAY CURRY POWDER, BUT ANY

MILD OR MEDIUM-STRENGTH CURRY POWDER WILL WORK JUST AS
WELL.
PER SERVING
Protein 37.3 Fat 8.9 GI 49.63 GL 12.21
1421 24.6
SLOW-COOKED MEXICAN CHICKEN
BREASTS
WITH RED KIDNEY BEAN RICE
This recipe makes good use of a slow cooker, but if you don’t have one, you can cook the dish in the
oven.
1 teaspoon paprika
1 teaspoon garlic flakes
1 teaspoon dried parsley
1 teaspoon dried marjoram
1⁄ teaspoon ground cumin
2
4
4
1 large onion, finely chopped
7 deboned, skinless chicken breasts
2 cans (400 g each) tomato and onion mix
1⁄ cup water
2
1 tablespoon xylitol (optional)
1 teaspoon salt
1 cup uncooked white rice
1 can (400 g) red kidney beans, rinsed well under cold water and drained
1. Combine all the dried herbs and spices up to and including the salt and
pepper.
2. Spray a large pan with olive oil spray and preheat. Sauté the onion together
with the spice mix for a minute or two, then remove the mixture and set
aside.
3. Spray the pan with more olive oil spray and brown the chicken breasts on
both sides. Remove and set aside.
4. Place the tomato and onion mix, water, xylitol and salt in the bowl of a slow
cooker. Add the chicken breasts and sautéed onions. Set the slow cooker on
high and cook for 31⁄2 hours. (If you don’t have a slow cooker, place the
chicken in an ovenproof dish and cook in a preheated oven at 180°C for 60
minutes.)
5. Combine the boiling water and rice in a large heatproof dish and microwave
on high for 20 minutes (or cook the rice according to the package
instructions).
6. Add the kidney beans to the rice and stir through. If necessary, reheat gently
in the microwave.
SERVES 7
PER SERVING
Protein 34.5 Fat 4.4 GI 37.28 GL 11.89
1368 31.9
BBQ BAKED TOFU AND SESAME
NOODLES
MARINADE
3 tablespoons reduced-salt soy sauce
2 teaspoons rice vinegar
1 teaspoon ground ginger
400 g firm tofu, cut into 2-cm cubes

200 g soba noodles or fettucine
2
2 teaspoons sesame oil
2 teaspoons peanut oil
3–4 spring onions, green parts only, sliced
1⁄ teaspoon freshly grated ginger
2
1 red chilli, thinly sliced (optional)
1. Combine the marinade ingredients in a bowl.

2. Toss the tofu in the marinade until well coated.
3. Spread the tofu on a baking tray lined with baking paper and bake in a
preheated oven at 190°C for 20 minutes, turning halfway through.
4. Cook the noodles according to the package instructions. Drain and place in a
serving bowl.
5. While the noodles are cooking, combine the soy sauce, sesame oil, peanut
oil, spring onions, garlic and ginger in a small bowl. Add to the hot noodles
and toss through.
6. Scatter the baked tofu over the noodles. Top with fresh coriander and chilli,
if using, and serve immediately.
SERVES 5
PER SERVING
PER SERVING
Carbohydrate
Energy (kJ) 937 Protein 11.5 Fat 9.2 GI 47.2 GL 10.2
21.8
MOROCCAN BEEF CASSEROLE
WITH JEWELLED CORIANDER COUSCOUS
This dish is well worth the time it takes to cook.

2 medium onions, peeled and chopped
2 medium onions, peeled and chopped
2 medium carrots, peeled and chopped
4
1 teaspoon ground ginger
2 large tomatoes, diced
500 g beef cubes
1 cup beef stock
1 cinnamon stick
1⁄ teaspoon garlic flakes
4
5 pitted prunes
8 soft-dried apricots
COUSCOUS
1⁄ cup couscous
2
2
3 tablespoons chopped fresh coriander leaves
2 tablespoons pomegranate seeds (optional)
1. Heat the oil and sauté the onions, carrots and spices for 2–3 minutes.
2. Add the tomatoes and cook for a further 2–3 minutes. Remove the vegetable
mixture from the pan and set aside.
3. Add the beef cubes to the same pan and brown for about 5 minutes. (Do this
on a high heat, in batches if necessary, or the meat will boil rather than
brown.)
4. Return the vegetables to the pan, along with the stock, cinnamon stick, honey
and garlic flakes. Reduce the heat to low, cover the pan and simmer for 11⁄2
hours.
5. Add the prunes and apricots. Season to taste with salt and pepper and cook
for a further 45 minutes.
JEWELLED CORIANDER COUSCOUS

1. Place the couscous and boiling water in a heatproof dish. Cover the dish and
leave to stand until all the water has been absorbed.
2. Before serving, fluff the couscous with a fork and add the chopped coriander
and pomegranate seeds.
SERVES 4
REMEMBER TO REMOVE THE CINNAMON STICK BEFORE SERVING.
PER SERVING
Protein 20.9 Fat 10.4 GI 41.25 GL 11.8
1531 28.7
GNOCCHI WITH BEEF RAGÙ
Although this takes a long time to cook, I promise that it will become one of your favourite meals! You
can make the sauce ahead of time, but cook the gnocchi just before serving.
1⁄ tablespoon canola or sunflower oil

2
2 medium carrots, finely chopped
2 medium carrots, finely chopped
2 celery fingers, finely chopped
1 small onion, finely chopped
500 g beef cubes
1 can (400 g) tomato purée
1 cup beef stock
1 tablespoon reduced-salt soy sauce
1 tablespoon chutney
1 tablespoon xylitol
500 g fresh gnocchi
Flat-leaf parsley, finely chopped, for garnish
Lemon zest, grated or thinly sliced, for garnish
1. Heat the oil in a saucepan. Add the carrots, celery and onion, season with salt
and pepper and sauté for about 5 minutes, or until soft. Remove the
vegetables and set aside.
2. Add the beef cubes to the same saucepan. Sauté for about 5 minutes, making
sure the pan is very hot; you want the meat to brown, not boil in its own
juices.
3. Turn the heat down to low and return the vegetables to the saucepan.
4. Add the rest of the ingredients (except the gnocchi). Cover, and leave to
simmer gently for 3 hours. At the end of the cooking time, break up the meat
with a fork until it is finely shredded.
5. Bring a large pot of water to the boil and add the gnocchi. When it rises to
the top, it is cooked. Remove the gnocchi with a slotted spoon and add to the
beef ragù, stirring through. Garnish with parsley and lemon zest and serve
immediately.
SERVES 6–8
PER SERVING
Protein 10.8 Fat 3.9 GI 44.4 GL 17.8
1034 40.1
LAMB SHANKS WITH BARLEY
Although shank is one of the leaner parts of the animal, lamb is still quite fatty, so enjoy this as an
occasional treat.

3 ripe tomatoes, coarsely chopped
3 ripe tomatoes, coarsely chopped
150 g celery, sliced
120 g baby carrots, peeled
1 large onion, peeled and roughly chopped
2 bay leaves
1⁄ cup uncooked pearl barley
2
3 cups reduced-salt chicken stock (see page 110)
1⁄ cup dry white wine
2
4 lamb shanks (± 375 g each)
2 long sprigs rosemary
Flat-leaf parsley, finely chopped, for garnish
1. Lightly coat the bottom of a heavy-based ovenproof casserole with oil. Place
the tomatoes, celery, carrots, onion, bay leaves and barley into the dish and
pour over the chicken stock and wine.
2. Season the lamb shanks with salt and pepper and place on top of the
vegetables. Tuck the sprigs of rosemary around the meat.
3. Cover the dish and place in a preheated oven at 180°C for 45 minutes.
4. At the end of this period, remove the dish from the oven, turn the shanks and
give the rest of the ingredients a gentle stir.
5. Continue cooking, covered, for another 45 minutes, then turn the shanks and
stir the ingredients again.
6. Return to the oven for a further 45 minutes (the total cooking time comes to
21⁄4 hours).
7. Before serving, remove the meat from the shank bones and shred it into bite-
sized pieces. Garnish with finely chopped parsley.
SERVES 8
PER SERVING
Protein 52.7 Fat 9.9 GI 26.09 GL 1.77
1711 6.8
CHIMICHURRI MINUTE STEAKS
WITH BRAAIED MEALIES
Chimichurri is a flavoursome sauce that adds zing to any braaied or grilled meat.
SAUCE
SAUCE
30 g flat-leaf parsley
30 g fresh coriander
1⁄ onion, roughly chopped
4
2 cloves garlic, peeled
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1
⁄4 teaspoon red chilli flakes
STEAKS
4 minute steaks (± 100 g each)
2
2 tablespoons meat spice or rub of your choice
MEALIES
1 tablespoon extra-virgin olive oil
4 sweetcorn mealies, husks removed
CHIMICHURRI SAUCE
1. Place all the ingredients in a blender or food processor and blitz to form a
smooth paste. Set aside.
PAN-FRIED MINUTE STEAKS

1. Place the steaks on a plate and drizzle with the oil. Sprinkle over the meat
spice and rub into the steaks.
2. Spray a pan with olive oil spray and preheat. Cook the steaks for 1–2 minutes
per side, or until done to your liking. Top each steak with a spoonful of
chimichurri sauce and serve with a mealie on the side.
BRAAIED MEALIES
1. Brush the mealies lightly with olive oil. Place on the grid of a gas or charcoal
braai and cook, turning frequently, until lightly charred all over. Depending
on whether you are using a kettle braai or an open fire, this should take 15–
20 minutes. (If using a kettle braai, cook over a direct heat, with the lid
closed.)
SERVES 4
PER SERVING
Protein 29.0 Fat 10.1 GI 52.19 GL 16.9
1501 32.4
SRI LANKAN KINGKLIP CURRY
WITH YELLOW BASMATI RICE

1 large onion, finely chopped
1 tablespoon dried curry leaves
1 teaspoon ground turmeric
1 teaspoon ground turmeric
4
2 teaspoons freshly grated ginger
2 large, ripe tomatoes, chopped or 8–10 cherry tomatoes, halved
4 green cardamom pods
1 large can (400 ml) lite coconut milk
4 portions kingklip or firm white fish (± 100 g each)
Salt to taste
1 cup uncooked basmati rice
1⁄ teaspoon ground tumeric
2
1. Heat the oil in a pan. Add the onion, curry leaves, spices, garlic and ginger
and cook for about 3 minutes, stirring.
2. Add the tomatoes, cardamom pods and coconut milk and stir through.
3. Place the kingklip in a single layer on top of the curry mixture. Season lightly
with salt.
4. Simmer on a low heat for 20 minutes, stirring occasionally, but taking care
not to break up the fish. When the fish flakes easily with a fork, it is cooked.
Remove from the heat and keep warm, if necessary.
5. While the fish is cooking, place the rice, boiling water and turmeric in a large
heatproof dish and microwave on High for 15 minutes (or cook the rice
according to the package instructions).
6. Drain the rice in a colander, then return to the dish and microwave for a
further 5 minutes, to steam. Fluff with a fork to loosen the grains.
SERVES 4
PER SERVING
Protein 23.6 Fat 8.4 GI 50.2 GL 15.5
1040 30.9
FISH PIE
SAUCE
1 medium carrot, cut into chunks
2-3 celery fingers
1⁄ small onion, peeled
2
1 tablespoon Flora Extra Light reduced-fat spread
1 tablespoon flour
3⁄ teaspoon Dijon mustard
4
1
⁄4 teaspoon paprika
PIE
2 medium carrots, roughly chopped
5 celery fingers, roughly chopped
1 small onion, peeled and halved
1 clove garlic, peeled
800 g kingklip or firm white fish
2 medium potatoes, peeled
Olive oil spray
WHITE SAUCE
1. Place the milk in a saucepan with the carrots, celery and onion. Bring to the
boil, turn off the heat and leave to steep for a few minutes, then strain the
milk through a sieve to remove the vegetables.
2. In a clean saucepan, melt the Flora, whisk in the flour and cook, stirring, for
about one minute.
3. Add the strained milk, stirring until combined. (If necessary, blitz with a
hand blender to remove any lumps.)
4. Add the seasoning and whisk until the sauce has thickened. Set aside to cool
slightly.
FISH PIE
1. Using a hand blender or food processor, finely chop the carrots, celery, onion
and garlic.
2. Melt the Flora in a saucepan, add the vegetables, season to taste, and sauté
until the vegetables are soft.
3. Cut the kingklip into 3-cm cubes and place in an ovenproof dish.
4. Spoon the sautéed vegetables over the fish, then pour over the white sauce.
5. Slice the potatoes very thinly (use a mandolin slicer or the flat side of a box
grater to do this). Place the slices in overlapping rows over the fish and spray
with olive oil spray.
6. Bake in a preheated oven at 190°C for 45 minutes, or until golden brown on
top.
SERVES 5
PER SERVING
Protein 36.9 Fat 7.7 GI 54.31 GL 10.2
1266 18.9
OSTRICH SAUSAGES
WITH PAP AND TOMATO-ONION GRAVY
2 cups water
1 cup maize meal
Pinch of salt
500 g ostrich sausages
1 can (400 g) tomato and onion mix
1. To make the pap, place the water in a pot and bring to the boil. Add the
maize meal in a continuous stream, whisking all the time. When all the maize
meal has been added, add a pinch of salt.
2. Reduce the heat to very low. Cover the pot and simmer for 30 minutes,
stirring often to prevent sticking. Remove from the heat and keep warm if
serving immediately, or set aside to cool.
3. Spray a nonstick pan with olive oil cooking spray and fry the sausage for 5–
10 minutes, until cooked to your liking.
4. In a separate pot, heat the tomato and onion mix. Pour over the cooked pap.
SERVES 5
TO LOWER THE GI CONTENT OF MAIZE MEAL, PREPARE IT IN THE

MORNING, LEAVE TO COOL AND THEN REHEAT BEFORE SERVING.
(THE NUTRITIONAL VALUES BELOW ARE FOR REHEATED PAP.)
PER SERVING
Protein 22.1 Fat 6.1 GI 45.23 GL 15.11
1208 33.4
REDUCED-SALT CHICKEN STOCK

1 kg chicken carcasses (see Note)
6 deboned, skinless chicken breasts, halved
2 medium carrots, sliced
2 leeks, sliced
2 leeks, sliced
8 celery fingers, chopped
1 onion, peeled and quartered
30 g flat-leaf parsley
5 fresh sage leaves
5 sprigs fresh thyme
3 dried bay leaves
1 dried bouquet garni
6 black peppercorns
3 litres water
1⁄ teaspoon salt
2
1. Heat the oil in a large pot and brown the chicken carcasses.
2. Add the rest of the ingredients, except for the salt, and bring to a boil.
3. Reduce the heat and simmer for 31⁄2 hours, skimming off any scum that
forms.
4. At the end of the cooking time, remove all large pieces of food and strain the
stock through a sieve into a large bowl.
5. Place the stock in the fridge until cold, then scrape off and discard any fat
that has risen to the surface.
6. Add the salt.
7. If not using the stock straight away, divide into 1 cup (250 ml) portions and
freeze.
MAKES 1 LITRE
ASK YOUR SUPERMARKET BUTCHER FOR CHICKEN CARCASSES

(BACKBONES). IF YOU CAN’T GET THEM, USE A SMALL, WHOLE
CHICKEN, BUT REMOVE THE SKIN FIRST.
VEGETABLES & SALADS
SWEET MULTI-COLOUR CARROTS
You’ll find ‘rainbow’ carrots at Woolworths. If you can’t get them, use baby carrots instead.
250 g multi-colour carrots

1 heaped teaspoon raw honey (optional)
1 heaped teaspoon raw honey (optional)
Salt and black pepper to taste (optional)
1. Spread the carrots on a baking tray lined with baking paper. Coat evenly with
olive oil cooking spray.
3. As the carrots come out of the oven, drizzle over the raw honey. (If you
prefer less sweetness, season with salt and black pepper).
SERVES 2
PER SERVING
Carbohydrate
14.2
OVEN-ROASTED ARTICHOKES AND
FENNEL
2 large artichokes (± 200 g each)
2
Juice of 1 lemon
4 baby fennel bulbs
1. To prepare the artichokes, cut off the tip of the stem and trim the top 1.5 cm
of the leaves, to create a flat top.
2. Boil the artichokes for 15 minutes.
3. Place the warm artichokes in an ovenproof roasting dish. Rub with olive oil,
squeeze over the lemon juice and season with salt and plenty of black pepper.
4. Add the baby fennel to the dish, making sure everything fits snugly.
5. Place in a preheated oven at 180°C and roast for 30 minutes, or until tender.
SERVES 2
PER SERVING
Carbohydrate
10.2
BABY MARROW, PINE NUT AND
LEMON SALAD
4 medium baby marrows

1 tablespoon pine nuts
1 tablespoon pine nuts
Zest of half a lemon
1 teaspoon freshly squeezed lemon juice
1. Use a vegetable peeler to shave the baby marrow into ribbons. Place in a
bowl and add the sliced spring onions.
2. Toast the pine nuts in a warm pan for 2–3 minutes, making sure they don’t
burn. Set aside.
3. Combine the oil, lemon zest and juice, and seasoning and pour over the salad.
Toss gently to combine, then top with the roasted pine nuts.
SERVES 2
PER SERVING
Carbohydrate
2.4
BABY POTATO AND DILL SALAD
WITH YOGHURT DRESSING
6 baby potatoes
150 g low-fat plain yoghurt
1⁄ teaspoon mustard powder
2
2 tablespoons finely chopped fresh dill
2 teaspoons apple cider vinegar or lemon juice
Extra dill, for garnish
1. Boil the potatoes for 20–25 minutes, or until tender. Drain and set aside to
cool.
2. To make the dressing, combine the yoghurt, mustard powder, dill and
seasoning with the vinegar or lemon juice. Mix well and set aside.
3. When the potatoes are cool, cut them in half and spoon over the yoghurt
dressing.
4. Garnish with extra dill.
SERVES 3
PER SERVING
Carbohydrate
21.4
PICKLED CUCUMBER RIBBONS
2 medium-sized cucumbers
1 tablespoon boiling water
2
4 tablespoons apple cider vinegar
4 tablespoons apple cider vinegar
Salt to taste
3 whole peppercorns
1. Using a vegetable peeler, slice along the length of the cucumbers to create
ribbons.
2. Combine the xylitol with the boiling water, stirring until it dissolves.
3. Place the cucumber ribbons in a serving bowl and add the water, followed by
the rest of the ingredients. Toss to combine, then refrigerate until serving.
SERVES 4
MEDITERRANEAN CUCUMBERS ARE IDEAL FOR THIS DISH, OR USE

ONE LARGE ENGLISH CUCUMBER. CUCUMBERS MAKE GREAT LOW-
FAT ACCOMPANIMENT IF YOU ARE WATCHING YOUR CARBS.
PER SERVING
Carbohydrate
5.8
CRUNCHY CABBAGE SALAD
3 tablespoons white wine vinegar
1 sachet yellow Canderel (Sucralose)
Pinch of salt
1 baby red cabbage, finely shredded
1 baby green cabbage, finely shredded
1 tablespoon sunflower seeds
1 celery finger, finely sliced
2 spring onions, green parts only, sliced
1. To make the dressing, combine the oil, vinegar, sweetener and salt in a jug or
small bowl. Set aside.
2. Place the shredded cabbage in a serving bowl. Add the sunflower seeds,
celery and spring onions and toss gently to combine.
3. Pour over the dressing and leave to marinate briefly before serving.
SERVES 4
PER SERVING
Carbohydrate
5.2
CAPRESE SALAD
200 g multi-coloured tomatoes, halved
2 bocconcini (small mozzarella balls)
2 teaspoons basil pesto
4 black (Kalamata) olives, halved
6 fresh basil leaves
1. Arrange the tomatoes on a small platter.

2. Tear each mozzarella ball into three pieces and add to the tomatoes.
3. Dot the tomatoes with pesto.
4. Scatter over the olives and garnish with basil leaves.
SERVES 2
IF YOU CAN’T GET MULTI-COLOURED TOMATOES, USE YELLOW

AND RED CHERRY TOMATOES. INSTEAD OF BOCCONCINI, SLICE A
LARGE MOZZARELLA BALL THICKLY, THEN TEAR THE SLICES INTO
CHUNKS.
PER SERVING
Carbohydrate
Energy (kj) 536 Protein 6.1 Fat 7.8 GI 12.3 GL 0.7
5.8
TOMATO AND OLIVE SALAD

200 g mini Italian tomatoes, halved
20 pitted green olives, sliced widthways
20 black (Kalamata) olives, sliced widthways
20 black (Kalamata) olives, sliced widthways
1 teaspoon dried origanum
1⁄ teaspoon salt
2
1. Combine the tomatoes, spring onions and olives in a salad bowl.

2. To make the dressing, combine the vinegar, olive oil, origanum, black pepper
and salt in a jug or small bowl.
3. Pour the dressing over the tomatoes and toss gently to coat the tomatoes in
the dressing.
SERVES 6
THIS LOOKS GREAT WITH A VARIETY OF TOMATOES, SO CHOOSE

DIFFERENT SHAPES AND COLOURS, IF YOU CAN.
PER SERVING
Carbohydrate
3.4
MIDDLE EASTERN CHOPPED SALAD
2 large tomatoes, seeded and finely diced
1 yellow pepper, seeded and finely diced
1 red pepper, seeded and finely diced
1 medium cucumber, finely diced
1⁄ red onion, finely diced
2
1⁄ cup chopped flat-leaf parsley
4
1⁄ cup chopped coriander leaves
4
1 tablespoon lemon juice
1. Place all the chopped vegetables and herbs in a shallow bowl or salad platter.
2. To make the dressing, combine the olive oil, lemon juice and seasoning in a
jug or small bowl.
3. Pour over the dressing and toss gently to combine. Set aside to allow the
flavours to come together (this salad is best made ahead).
SERVES 6
FOR AN AUTHENTIC FLAVOUR, ADD SOME FINELY CHOPPED FRESH

MINT AND A PINCH OR TWO OF SUMAC OR ZA’ATAR SEASONING.
PER SERVING
Carbohydrate
10.2
CHARRED ORANGE AND FENNEL
SALAD

1 orange, peeled and thinly sliced
2 baby fennel bulbs, finely sliced
2 baby fennel bulbs, finely sliced
80 g butter lettuce
2 tablespoons orange juice
1⁄ teaspoon Dijon mustard
4
1. Spray a pan with olive oil cooking spray and cook the orange slices for about
1 minute per side, until lightly charred.
2. Arrange the lettuce and fennel on a platter and top with the charred orange
slices.
3. To make the dressing, combine the oil, orange juice, mustard and seasoning
in a jug or small bowl. Drizzle over the salad and serve.
SERVES 3
PER SERVING
Carbohydrate
16.6
SLOW-ROASTED BALSAMIC
TOMATOES
1 tablespoon avocado oil

2 tablespoons balsamic vinegar
3 medium tomatoes, cut in half
2–3 sprigs fresh thyme
1. Combine the oil, balsamic vinegar and seasoning in a bowl. Add the
tomatoes and toss gently to coat them in the dressing.
2. Place the tomatoes, cut-side up, in an ovenproof dish to fit snugly. Drizzle
over the dressing.
3. Add the thyme and cook in a preheated oven at 150°C for 2 hours. Spoon the
cooking juices over the tomatoes every now and then, but keep them cut-side
up.
SERVES 2–3
COOKED TOMATOES ARE HIGHER IN LYCOPENE THAN RAW

TOMATOES AND ARE THOUGHT TO OFFER GOOD PROTECTION
FROM CANCER, PARTICULARLY PROSTATE CANCER.
PER SERVING
Carbohydrate
5.3
STEAMED ASIAN GREENS
230 g Tenderstem™ broccoli
250 g extra-fine green beans
4
1 heaped teaspoon raw honey
1⁄ tablespoon sesame seeds
2
1. Steam the broccoli and beans for 10 minutes.

2. Combine the soy sauce, sesame oil and honey in a jug or small bowl.
3. Pour the dressing over the hot vegetables, sprinkle with sesame seeds and
serve straight away.
SERVES 3
IF YOU CAN’T GET TENDERSTEMTM BROCCOLI, USE ORDINARY

BROCCOLI FLORETS. BROCCOLI AND BRUSSELS SPROUTS ARE
THOUGHT TO BE HIGH IN CANCER-FIGHTING ANTIOXIDANTS.
PER SERVING
Carbohydrate
11.4
DESSERTS & BAKES
GRILLED PEACHES
WITH AGAVE-SWEETENED RICOTTA
1 cling peach, cut in half and stone removed
1⁄ tub ricotta cheese
2
1 tablespoon fat-free smooth cream cheese
1⁄ tablespoon fat-free vanilla yoghurt
2
1. Heat a heavy-based grill pan. Place the peach halves, cut side down, in the
pan and grill for 3 minutes, rotating once to get a crisscross pattern on the
flesh.
2. Turn the peach halves over. Grill for 1 minute on the back and 1 minute on
each side (3 minutes in total).
3. Combine the ricotta, cream cheese, agave syrup and yoghurt in a bowl and
mix until smooth.
SERVES 1
1 serving = 1 peach and 2 tablespoons sweetened ricotta
PER SERVING
Carbohydrate
23.0
APRICOT, BLUEBERRY AND PEAR
CRUMBLE
8 dried apricots (preferably ‘soft-dried’)

2 canned pear halves in natural juice, drained
50 g fresh blueberries
50 g fresh blueberries
8 tablespoons low-GI oats (Jungle or Bokomo)
4 tablespoons crushed Kellogg’s Special K cereal
2 tablespoons ground almonds
4 teaspoons xylitol
1. Cut the apricots into small pieces and the pears into 2-cm chunks.
2. Add the blueberries and divide the fruit between 2 ramekins.
3. To make the crumble, combine the oats, cereal, almonds and xylitol in a
bowl. Divide between the ramekins and dot with Flora.
4. Place the ramekins on a baking sheet and bake in a preheated oven at 180°C
for 20 minutes. Serve hot.
SERVES 2
SERVE WITH A SCOOP OF COUNTRY FRESH LITE LOW-GI FROZEN

DESSERT (REMEMBER TO ADD THIS TO YOUR NUTRITIONAL
CALCULATIONS).
PER SERVING
Protein 6.1 Fat 8.0 GI 41.84 GL 14.73
1040 35.2
STUFFED BAKED APPLES
Serve with Strawberry Yoghurt Graita (see below) or Ultramel Lite Custard.
2 tablespoons dried cranberries

8 raw, unsalted cashew nuts, chopped
1⁄ teaspoon Flora Extra Light reduced-fat spread
2
1 teaspoon agave syrup
2 Granny Smith apples
1. Combine all the ingredients except the apples in a small bowl.

2. Core the apples (‘plug’ the base of the apple with a piece of core).
3. Stuff half the cranberry-nut mixture into each apple and place in a baking
dish.
4. Bake in a preheated oven 180°C for 25 minutes.
SERVES 2
1 serving = 1 apple plus 1 scoop of Strawberry Yoghurt Granita
PER SERVING
Carbohydrate
Energy (kj) 825 Protein 2.0 Fat 4.4 GI 43.28 GL 14.1
32.7
STRAWBERRY YOGHURT GRANITA
Granita has a crunchy texture rather than the creamy texture of frozen yoghurt (see also page 132).
100 ml low-fat strawberry yoghurt

100 ml Ultramel Lite Custard, chilled
125 g strawberries, puréed
1. Combine the ingredients in a bowl. Place in a small freezer-proof container,

cover tightly and freeze until firm.
SERVES 3
1 serving = 1 scoop
PER SERVING
Carbohydrate
15.4
CHOCOLATE GRANITA
Granita is a semi-frozen dessert traditionally made from sugar, water and various flavourings. This
version is made with low-GI xylitol to be more blood sugar ‘friendly’.
21⁄2 cups water

1⁄ cup cocoa powder
2
1⁄ cup xylitol
2
2
3⁄ cup medium-fat evaporated milk
4
1. Combine the water, cocoa powder, xylitol and vanilla extract in a saucepan.
Bring to the boil and boil for about 2 minutes, until the mixture thickens
slightly. Remove from the heat and set aside to cool.
2. Add the evaporated milk to the cooled mixture and stir through. Transfer the
mixture to a lidded, freezer-proof container, and place in the freezer.
3. After about 30 minutes, stir the mixture with a fork to integrate any crystals
that have formed around the sides of the container. Continue to do this every
30 minutes or so, until the granita is completely frozen (this should take 2–3
hours).
SERVES 3
PER SERVING
Carbohydrate
34.7
AVOCADO CHOCOLATE MOUSSE
This is really rich and hits the chocolate spot! Don’t be put off by the idea of avo in a dessert, you can’t
taste it.
2 small avocados, peeled

2
4
1⁄ teaspoon instant coffee granules
2
2
2 small pinches of salt
1. Place all the ingredients in a blender or food processor and blitz until just
combined. Do not overmix.
2. Scoop into a bowl or individual serving dishes and chill in the fridge for at
least one hour before serving.
SERVES 5
PER SERVING
Carbohydrate
8.7
COTTAGE CHEESE AND OAT
FLAPJACKS
1 cup low-GI oats (Jungle or Bokomo)

250 g low-fat chunky cottage cheese
1 extra large egg
1 extra large egg
4 sticks Canderel with Stevia
2
Fresh strawberries, halved or sliced or Strawberry-Vanilla Jam, to serve
1. Place the oats in a blender or food processor and blitz to a grainy ‘flour’.
2. Add the remaining ingredients and process until the mixture is the
consistency of pancake batter. Leave to rest at room temperature for 30
minutes.
3. Spray a nonstick pan with olive oil cooking spray and preheat.
4. Drop two tablespoonsful of batter per flapjack into the pan and leave to cook.
When bubbles form on the surface, turn the flapjacks over and cook on the
other side.
5. Serve warm or cold, topped with fresh strawberries or some homemade
Strawberry-Vanilla Jam (see page 159).
MAKES 12–15 FLAPJACKS

1 serving = 3 flapjacks plus 1 tablespoon jam
PER SERVING
Protein 12.7 Fat 7.0 GI 54.0 GL 18.49
1024 34.2
APRICOT-CASHEW TRUFFLES
6 soft-eating dried apricots

2
30 g unsalted raw cashew nuts
2
2 tablespoons good quality cocoa powder
2 tablespoons good quality cocoa powder
1
⁄4 cup good quality cocoa powder, for coating
1. Place the apricots in a small bowl, cover with boiling water and leave to soak
until the water has cooled down.
2. Place the apricots in a blender or food processor, together with 1 tablespoon
of the water the apricots were soaked in, the cashew nuts and the vanilla
extract. Blend to a smooth paste.
3. Add the 2 tablespoons of cocoa powder and blitz to combine. Scrape the
mixture into a bowl and leave in the fridge for a few hours.
4. Roll the cooled mixture into small balls (± 3 cm diameter). Gently toss the
balls in cocoa powder to coat completely. Place on a plate or baking sheet
and refrigerate until just before serving.
MAKES 10 TRUFFLES
1 serving = 2 truffles
PER SERVING
Carbohydrate
2.4
COCONUT YOGHURT CAKE
This cake comes out quite flat, but that doesn’t stop it from being moist and delicious!
1 cup desiccated coconut

1 cup cake wheat flour
1⁄ cup Huletts SUGAlite
2
1 teaspoon baking powder
3⁄ cup fat-free vanilla yoghurt
4
2 eggs
Pinch of salt
1 egg white
Olive oil cooking spray, for coating
1. Place all the ingredients, except the egg white, into a mixing bowl. Beat by
hand until just combined.
2. In a clean metal bowl, whisk the egg white until stiff peaks form.
3. Fold the egg white into the coconut mixture and pour into a 23-cm
springform tin that has been sprayed with olive oil cooking spray.
SERVES 10
PER SERVING
Carbohydrate
23.4
BLONDE MALVA PUDDING
Using lite coconut milk instead of regular cream makes this lower in fat than a regular malva pudding.
MALVA PUDDING
2
1
1 ⁄4 cups cake wheat flour
1 teaspoon bicarbonate of soda
1 tablespoon Flora Extra Light reduced-fat spread
1 tablespoon NaturLite apricot fruit spread
1 teaspoon white spirit vinegar
1 egg
1 cup lite coconut milk
SAUCE
2
1⁄ cup xylitol
4
1
1 ⁄2 tablespoons Flora Extra Light reduced-fat spread
2
MALVA PUDDING
1. Combine the dry ingredients in a bowl.
2. Place the margarine and apricot fruit spread in a small bowl and microwave
on High for about 1 minute.
3. Stir the vinegar into the melted margarine mixture, then add to the dry
ingredients, stirring through.
4. Add the egg and coconut milk and stir to combine.
5. Pour the mixture into a square ovenproof dish (22 × 22 cm).
6. Bake in a preheated oven at 180°C for 35 minutes or until golden brown and
a skewer inserted into the centre comes out clean.
SAUCE
1. Place all the ingredients in a small saucepan and heat, stirring, until
combined. Keep warm.
2. As soon as the pudding comes out of the oven, pour over the hot sauce.
SERVES 12
PER SERVING
Carbohydrate
32.2
STRAWBERRY-FLAVOURED
MUFFINS
1 cup strawberry-flavoured Futurelife High Energy Smart Food
2
1 jumbo egg
1 teaspoon vanilla extract
1⁄ teaspoon bicarbonate of soda
2
2 tablespoons NaturLite strawberry fruit spread
1. Combine all the ingredients, except the fruit spread, in a bowl and mix well.
2. Melt the fruit spread in the microwave for 30 seconds and add to the muffin
mixture.
3. Spray a muffin tin or silicone cupcake holders with olive oil cooking spray.
Divide the mixture into 9 holes or cups, filling them halfway.
MAKES 9 MUFFINS
1 serving = 2 muffins
BECAUSE THE CARBOHYDRATE CONTENT OF EACH MUFFIN IS

LOW, TWO MUFFINS COUNT AS ONE CARB!
PER SERVING
Carbohydrate
5.1
CHEAT’S LEMON CURD ICE CREAM
Nestlé Country Fresh Lite Frozen Dessert has reduced fat and is also low GI, making it the perfect
summer treat.
2 litres Country Fresh Lite vanilla-flavoured frozen dessert

11⁄2 cups lemon curd (see page 162)
1. Take the frozen dessert out of the freezer to soften slightly.

2. Combine the lemon curd and frozen dessert in a freezer-proof container,
folding in the lemon curd to make swirls. Cover the container and return to
the freezer to set.
SERVES 20
IF YOU DON’T HAVE A SUITABLE FREEZER-PROOF CONTAINER,

JUST SCOOP SOME FROZEN DESSERT FROM THE TUB TO MAKE
ROOM FOR THE LEMON CURD.
PER SERVING
Carbohydrate
29.5
MILLEFEUILLE
WITH GRANADILLA RICOTTA AND ROASTED
STRAWBERRIES
Replacing the traditional puff pastry with phyllo makes for a lighter version of this popular French
delicacy.
STRAWBERRIES
800 g fresh strawberries, hulled
1 tablespoon lemon juice
4 teaspoons xylitol
FILLING
250 g ricotta cheese
1 can (115 g) granadilla pulp
2 tablespoons fat-free cream cheese
PASTRY
3 sheets phyllo pastry
ROASTED STRAWBERRIES
1. Toss the strawberries with the lemon juice and xylitol.
2. Spread on a baking tray and roast in a preheated oven 180°C for 15 minutes,
until just soft but not mushy. Set aside to cool.
GRANADILLA-RICOTTA FILLING
1. Combine the ricotta, granadilla pulp, cream cheese and xylitol in a bowl and
mix until smooth. Place in the fridge to chill slightly.
PHYLLO PASTRY
1. Wet a clean tea towel with water and wring it out until it is just damp.
2. Place 1 sheet of phyllo pastry on top of the damp cloth. Spray with olive oil
cooking spray. Fold the phyllo in half lengthways and spray with cooking
spray again. Fold the phyllo in half from top to bottom (to make a rectangle)
and spray once more.
3. Repeat with the remaining sheets, then cut the phyllo into 8 portions.
4. Place all the phyllo rectangles on a baking tray lined with baking paper and
bake in a preheated oven at 200°C for 15 minutes. Remove from the oven
and set aside to cool completely.
TO ASSEMBLE
1. Place one phyllo sheet on a serving dish and spread with half the ricotta
mixture.
2. Cut the strawberries in half or into thick slices. Arrange half the strawberries
over the ricotta mixture.
3. Top with the second layer of phyllo, spread with ricotta and scatter over the
remaining strawberries.
4. End with the final layer of phyllo. Serve immediately or the pastry will go
soggy.
SERVES 8
PER SERVING
Carbohydrate
15.1
CHOCOLATE SWIRL MERINGUES
1⁄ cup (60 g) Huletts SUGAlite
3
1⁄ teaspoon lemon juice
4
4
1⁄ teaspoon cornflour
2
1 tablespoon cocoa powder
2 tablespoons hot water
1 stick Canderel with Sucralose
1. In a clean metal bowl, whisk the egg whites until they form stiff peaks. (If
you turn the bowl over, the mixture should stay in the bowl!)
2. Beat in the SUGAlite, 1 tablespoon at a time, until the egg whites are shiny
and all the SUGAlite has been added.
3. Using a metal spoon, gently fold in the lemon juice, vanilla extract and
cornflour.
4. In a small bowl, combine the cocoa powder, water and Canderel, stirring
until smooth.
5. Drizzle 2 teaspoons of the cocoa mixture over the meringue mixture and stir
it two or three times with a spoon to create a swirl effect (don’t overmix!).
6. Preheat the oven to 120°C.
7. Scoop spoonfuls of the mixture onto a baking tray lined with baking paper,
leaving space between the meringues.
8. Put the meringues into the oven and immediately lower the heat to 100°C.
Bake for 2 hours, then switch off the oven. Leave the oven door closed and
allow the meringues to cool down inside.
MAKES 12 LARGE MERINGUES
PER SERVING
Carbohydrate
5.0
CRUSTLESS ‘NO BAKE’ MILK TART
3 tablespoons (3 sticks) Canderel with Sucralose
2 extra large eggs
2 tablespoons cornflour
1 tablespoon cake wheat flour
1 tablespoon vanilla extract
3 drops almond essence
Ground cinnamon, for dusting
1. Place the milk and Sucralose in a medium saucepan. Heat until very hot, but
not boiling.
2. Combine the eggs, cornflour, flour, vanilla extract and almond essence in a
bowl and whisk until smooth.
3. Whisk about 1⁄2 cup of the hot milk into the egg mixture, then pour the egg
mixture back into the saucepan with the milk.
4. Whisking continuously to prevent lumps, heat the mixture until it just comes
to the boil and starts to thicken.
5. Pour the mixture into a 20 × 20-cm container. Sprinkle liberally with ground
cinnamon. Cover with a lid or cling wrap and place in the fridge to set.
SERVES 6
PER SERVING
Carbohydrate
11.4
LEMON DRIZZLE CAKE
11⁄4 cups cake wheat flour

11⁄2 teaspoons baking powder
3⁄ cup xylitol
4
3 large eggs
Finely grated zest of 2 large lemons
Finely grated zest of 2 large lemons
2
Juice of 2 large lemons, strained to remove any pulp or pips
3 sticks Canderel with Sucralose
1. Combine the flour, baking powder, xylitol, eggs and lemon zest in a bowl
and fold together with a wooden spoon.
2. Melt the margarine in the microwave and stir into the mixture.
3. Spoon the mixture into a loaf tin that has been sprayed with olive oil cooking
spray.
4. Bake in a preheated oven at 180°C for 35 minutes or until a skewer inserted
5. Towards the end of the baking time, place the lemon juice and sweetener in a
small saucepan. Bring to the boil, stirring, then simmer for 2–3 minutes to
reduce slightly.
6. When the cake come out of the oven, poke holes in it with a wooden skewer
and pour the lemon drizzle over the cake. Leave the cake in the loaf tin until
cool, then turn out onto a rack.
MAKES 15 × 1.5-CM SLICES

1 serving = 1 slice
PER SERVING
Carbohydrate
19.7
LOW-GI CHOCOLATE BROWNIES
Quinoa and sweet potato might seem like strange ingredients for a brownie, but as well as being a low-GI
alternative for regular flour, they are packed with fibre and vitamins, making these brownies super-
healthy as well as delicious. Try them!
150–200 g sweet potato (± 1⁄2 cup when mashed)
1⁄ cup quinoa
2
2 cups water
2
3
3 extra large eggs
4
3⁄ cup xylitol
4
1. Peel the sweet potato and cut into chunks. Boil in a little water until soft, then
mash to a smooth consistency. Set aside to cool.
2. Place the quinoa in a saucepan with the water. Bring to the boil and cook for
15 minutes, then drain and set aside until completely cool.
3. Place the cooled quinoa, margarine and milk in a blender or food processor
and blitz for about 5 minutes, until quite smooth.
4. Add the cooled sweet potato mash, together with the rest of the ingredients,
and mix by hand until well combined.
5. Spray a 16 × 26-cm lamington tray with olive oil cooking spray. Pour the
brownie mixture into the tray.
into the centre comes out clean. Leave the brownies to cool in the tray before
cutting into squares.
MAKES 16 SQUARES
1 serving = 1 brownie
PER SERVING
Carbohydrate
15.6
WHOLEWHEAT POPPY SEED RUSKS
Who doesn’t love a rusk with their mid-morning coffee? Here’s a healthy, low-GI version of this local
favourite.
1⁄ cup poppy seeds

2
1
⁄2 cup Wholewheat ProNutro
1
⁄2 cup banana-flavoured Futurelife High Energy Smart Food
1⁄ cup oat bran
2
4
Pinch of salt
13⁄4 cups granadilla-flavoured Yogi Sip
2 extra large eggs
1⁄ cup canola oil
2
4 tablespoons agave nectar
Finely grated zest of 3 lemons
1. Place the poppy seeds and milk in a small saucepan. Bring to the boil, then
lower the heat and simmer for 10 minutes. Strain the poppy seeds and reserve
(you can discard the milk).
2. Combine the dry ingredients in a large bowl, mixing together well.
3. Add the remainder of the ingredients, including the poppy seeds, and stir to
combine.
4. Spray a 34 × 24-cm oven pan with olive oil cooking spray and line with
baking paper.
5. Pour the mixture into the oven pan and smooth the surface.
6. Bake in a preheated oven at 180°C for 25 minutes, then remove from the
oven and set aside until completely cool.
7. Mark off 8 sections along the long side of the pan and 4 sections across the
short side, then use a serrated knife to cut 32 rusks.
8. Place the rusks on a baking sheet and bake in a very low oven, with the oven
door slightly ajar, for about 3 hours, or until the rusks are crisp. (Set the oven
temperature to 70°C for a fan-assisted oven or 90°C for a normal oven.)
MAKES 32 RUSKS
1 serving = 1 rusk
PER SERVING
Carbohydrate
17.0
BLUEBERRY SQUARES
WITH STREUSEL TOPPING
Replacing some of the cake flour with soya flour and ProNutro helps lower the GI of this recipe.
1 cup cake wheat flour

1⁄ cup soya flour
2
1⁄ cup Wholewheat ProNutro
2
2
2
2 eggs
Pinch of salt
1 cup fresh or frozen blueberries
TOPPING
1⁄ cup cashews, coarsely chopped
3
1 tablespoon ground almonds
4
1. Place all the ingredients, except the blueberries, in a bowl and mix with a
wooden spoon until well combined.
2. Fold in the blueberries. Pour the mixture into a 16 × 26-cm lamington tin
lined with baking paper. Smooth the surface of the batter.
3. Sprinkle the streusel mixture over the batter and press in slightly.
4. Bake in a preheated oven at 180°C for 25 minutes. Set aside to cool before
cutting into squares in the tin.
STREUSEL TOPPING
1. Combine all the ingredients in a small bowl.
MAKES 16 SQUARES
1 serving = 1 square
PER SERVING
Carbohydrate
16.5
PEANUT BUTTER CHOCOLATE
BISCUITS
1 cup no added sugar smooth peanut butter

1 jumbo egg
1 jumbo egg
1
⁄2 cup Huletts SUGAlite
1
⁄4 cup cocoa powder
1
⁄2 teaspoon vanilla extract
1⁄ teaspoon baking powder
4
Pinch of salt
1. Combine all the ingredients in a mixer or food processor and process just
until it forms a cohesive dough.
2. Roll the mixture into walnut-sized balls. Place on a baking tray lined with
baking paper, leaving space for the biscuits to spread as they bake. Flatten
each ball slightly with a fork.
3. Bake in a preheated oven at 180°C for 10 minutes. When done, remove from
the oven and leave on the baking tray until cool.
MAKES ABOUT 36 BISCUITS

1 serving = 2 biscuits
PER SERVING
Carbohydrate
3.6
JAMS & PRESERVES
MAKING JAM WITHOUT SUGAR
A variety of sweetening agents can be used to make diabetes-friendly jams. The
recipes that follow have all been tested using the sweetening agent specified. If
you substitute one product for another, the result may not be the same.
HOW TO TEST WHETHER YOUR JAM IS DONE

To test whether jam has reached its setting point, place two or three saucers or
small plates into the freezer for 5 minutes, until well chilled. Spoon a little hot
jam onto a saucer and return to the freezer for 2 minutes. If the jam is gel-like
and set, it is ready. If not, continue cooking for a further 5 minutes and then test
again. If you use a cooking (sugar) thermometer, the jam should be ready when
the temperature reaches 104°C.
PREPARING JARS AND STORAGE

When you are ready to make jam, wash the glass jars thoroughly in warm soapy
water, rinse well and then turn them upside down and leave to dry on a drying
rack. Before filling, place the jars and lids in preheated oven at 140°C for 10
minutes, to sterilize. Ladle the hot jam into the sterilized jar and seal. Turn the
jar upside down for 2 minutes, then turn upright and set aside to cool. Label and
date the jam or preserve. Store jams in the fridge for up to 2 weeks and preserves
for up to a month.
PLUM JAM
600–650 g soft-skinned purple plums
1⁄ cup xylitol
2
2 tablespoons water
1 teaspoon red wine vinegar
1. Halve the plums, remove the stones, and cut into quarters (the skin can be left
on).
2. Place the ingredients in a heavy-based saucepan. Cook for about 35 minutes
on medium heat, stirring frequently so the jam doesn’t burn. After about 25
minutes, start testing to see whether the jam has reached setting point (see
above).
3. Once the jam reaches setting point, scoop it into sterilized jars (see above)
and set aside to cool. When the jam is cold, seal with the lid and place in the
fridge.
MAKES ABOUT 2 CUPS (20 PORTIONS)

1 serving = 1 heaped tablespoon
PER SERVING
Carbohydrate
8.4
MICROWAVE BERRY JAM
350 g frozen mixed berries
1 cup xylitol
2 tablespoons freshly squeezed lemon juice
1. Place all the ingredients in a microwave-proof dish with high sides.

2. Microwave on High (100% power) for 4 minutes, then stir. Repeat four more
times, for a total of 20 minutes’ cooking time.
3. Microwave on High for another 3 minutes and stir again. During this time,
keep testing for the setting point (see opposite).
4. While still hot, place the jam in sterilized jars and set aside to cool. Once
cold, seal the jar and place in the fridge.
MAKES ABOUT 1 CUP (10 PORTIONS)

1 serving = 1 level tablespoon
PER SERVING
Carbohydrate
20.8
STRAWBERRY-VANILLA JAM
200 g strawberries, washed and hulled
2
3 tablespoons water
1 vanilla pod, split and seeds scraped out
1⁄ teaspoon apple cider vinegar or lemon juice
2
1. Place all the ingredients in a saucepan (if the strawberries are big, halve or
quarter them first). Boil for about 30 minutes, stirring every few minutes,
until the mixture reaches setting point (see opposite).

PER SERVING
Carbohydrate
10.4
GOOSEBERRY JAM
2 cups fresh or frozen gooseberries
1 cup water
11⁄2 teaspoons Simply Delish Zero peach-flavoured jelly powder
1. Place the gooseberries and water in a heavy-based pot. Bring to the boil for
20 minutes, then remove from the heat.
2. Add the agave syrup and jelly powder and stir through.
3. While still hot, spoon into a sterilized jar. Leave to set and cool, then seal and
refrigerate.

PER SERVING
Carbohydrate
3.0
EASY ORANGE MARMALADE
3 medium oranges
31⁄2 cups water
3⁄ cup xylitol
4
1. Cut the oranges in half lengthways and slice thinly crossways, into half-
moons. Remove any pips and excess pith.
2. Place the sliced oranges and water in a non-metallic bowl and leave to soak
overnight.
3. Place the oranges and the soaking water into a heavy-based saucepan. Cover
with a lid, bring to the boil and boil for about 50 minutes, until the oranges
are soft.
4. Add the xylitol and continue to boil, with the lid off, for a further 50 minutes,
until setting point is reached (see page 158).
5. Spoon into sterilized jars and leave to cool, then seal.

1 serving = 1 heaped tablespoon
PER SERVING
Carbohydrate
9.9
APRICOT JAM
250 g soft-eating dried apricots

Juice of 1 orange, strained
11⁄2 cups water
1 sachet Canderel Crunch with Sucralose
1. Place all the ingredients in saucepan. Simmer for about 30 minutes.

2. Increase the heat to a rapid boil and cook for 15 minutes, or until the jam has
reached setting point (see page 158). After about 10 minutes, mash the
apricots with a fork to remove any lumps.

1 serving = 2 level tablespoons
PER SERVING
Carbohydrate
13.2
LEMON CURD
1⁄ cup lemon juice
2
1⁄ cup xylitol
2
2 extra large eggs
Zest of 2 lemons
1 teaspoon stevia powder
1. Place the lemon juice and xylitol in a double boiler (or a bowl placed over a
saucepan) and heat gently, stirring, until the xylitol dissolves. Remove from
the heat and set aside for a few minutes to cool.
2. Lightly beat the eggs in a bowl.
3. Stir 3 tablespoons of the lemon juice mixture into the beaten eggs, 1
tablespoon at a time, while whisking continuously.
4. Stir the egg mixture into the lemon juice mixture and place back on the heat.
5. Add the lemon zest and stevia and keep whisking until the mixture thickens.
Pour into a sterilized jar and leave to cool. Seal the jar and store in the fridge.

PER SERVING
Carbohydrate
11.3
GUAVA AND CINNAMON PRESERVE
2 cups water
1⁄ cup xylitol
2
250 g fresh guavas, peeled and cut into chunks
1 stick cinnamon
1. Place the water and xylitol in a saucepan and boil for 20 minutes, until
reduced to a syrup.
2. Add the guavas and cinnamon stick and cook for 5 minutes, or until the
guavas are just tender.
3. Place the guavas in wide-mouthed sterilized jars. Top up with the syrup and
leave to cool. Refrigerate for up to a week.
1 serving = 1 guava
PER SERVING
Carbohydrate
23.4
PEAR AND GINGER PRESERVE
1 cup (250 ml) water
2-cm piece fresh ginger, peeled and thinly sliced
2–3 fresh pears, sliced lengthways into 6 pieces (no need to peel the pears)
1. Bring the water to the boil in a small saucepan. Add the agave syrup and the
sliced ginger.
2. Add the sliced pears and boil for 4 minutes, making sure the pears are fully
submerged. The pears will still be firm, but they will soften up in the jar.
3. Place the cooked pears into sterilized jars and top up with the syrup. Leave to
cool, then seal and refrigerate for up to 1 week.
1 serving = 1 pear
PER SERVING
Carbohydrate
22.9
TOMATO-CHILLI RELISH
Try this as a burger relish or serve with cold meats.

1
⁄2 large red onion, diced
1 whole Serrano (hot green) chilli
1 kg jam tomatoes, cored, stem removed and cut into chunks
4 Granny Smith apples, unpeeled and cut into chunks (retain the pips)
1 cup water
1
⁄2 cup xylitol
2 teaspoons red wine vinegar
1
⁄2 teaspoon salt
1. Heat the oil in a large saucepan. Sauté the onion until soft but not brown.
2. Cut 6–9 slits in the chilli and add it, together with the rest of the ingredients
(including the apple pips), to the pan.
3. Bring to the boil, cover and simmer for 50 minutes.
4. Remove the lid and boil rapidly, stirring frequently, for another hour, or until
a chutney-like consistency is reached.
5. Towards the end of the cooking time, skim off the skins and pips of the
apples and tomatoes (which will have separated).
6. Spoon the hot relish into sterilized jars and leave to cool. Once cold, seal and
store in the fridge. (You can either remove the whole chilli or leave it in the
jar.)

PER SERVING
Carbohydrate
11.7
BALSAMIC ONION MARMALADE
This is delicious served with cold roast chicken, or on a burger.

1 kg red onions, peeled and thinly sliced
1
⁄3 cup water
1 tablespoon balsamic vinegar
1 sprig thyme
1
⁄4 teaspoon salt
1. Heat the oil in a large saucepan. Sauté the onions over a low heat for about
40 minutes, with the lid on, until the onions are very soft, but still translucent.
2. Add the rest of the ingredients and boil rapidly for about 15 minutes, until the
mixture has thickened and all the water has evaporated.
3. Remove the thyme and leave the onions to cool down. Once cold, place in a
glass jar or non-metallic container and store in the fridge.

PER SERVING
Carbohydrate
9.5
SPICY PICKLED ONIONS
2⁄ cup water
3
2⁄ cup apple cider vinegar
3
11⁄3 cups white wine vinegar
2 teaspoons sriracha or hot pepper sauce
10 black peppercorns
9 shallots or pickling onions, peeled
1. Place all the ingredients, except the shallots or onions, in a saucepan and
bring to the boil, then remove from the heat.
2. Place the shallots or onions in a sterilized jar. Pour over the boiling liquid to
cover.
3. Leave to cool, then seal and store in the fridge.
SERVES 3
1 serving = 3 pickled onions
PER SERVING
Carbohydrate
16.3
SWEET AND SOUR PICKLED PEPPERS
11⁄2 cups red wine vinegar
2 sprigs thyme
2 cloves garlic, halved
1 teaspoon Canderel with Sucralose
1 large red pepper, deseeded and finely sliced
1. Place the vinegar, thyme, garlic and sweetener in a saucepan and bring to a
low simmer.
2. Add the sliced peppers and simmer for 5 minutes.
3. Pour into a sterilized jar, leave to cool, then seal and store in the fridge.
SERVES 3
1 serving = 2 heaped tablespoons
PER SERVING
Carbohydrate
2.9
INDEX
The index that appeared in the print version of this title was intentionally
removed from the eBook. Please use the search function on your eReading
device to search for items of interest. For your reference, items that appeared in
the print index are listed below.
Agave syrup
‘Aglio olio’
Air-fryer paprika chicken with sweet potato wedges
Apple-strawberry muffins
Apples, stuffed baked
Apricot-cashew truffles
Apricot, blueberry and pear crumble
Apricot jam
Artichokes, oven-roasted
Asparagus, and feta fritatta
and trout parcels
braaied
roast asparagus
Avocado guacamole
Avocado chocolate mousse
Baby marrow ribbons, roasted
Baby marrow, pine nut and lemon salad
Baby marrow spaghetti
Baby potato and dill salad
Baked eggs, Mexican style
Baked fish with feta and pesto
Baked French toast with strawberries and sweetened ricotta
Bakes, blueberry squares
chococino muffins
chocolate crumpets
chocolate swirl meringues
coconut yoghurt cake
cottage cheese & oat flapjacks
cottage cheese & oat flapjacks
crustless ‘no bake’ milk tart
French toast
lemon drizzle cake
low-GI chocolate brownies
millefeuille
peanut butter chocolate biscuits
rooibos chai & ginger scones
strawberry and apple muffins
strawberry-flavoured muffins
sweetcorn and feta fritters
waffles with agave syrup
wholewheat poppy seed rusks
Balsamic onion marmalade
Basmati rice
yellow
BBQ baked tofu & sesame noodles
Beans, fried red
Beef koftas with quinoa tabbouleh
Biltong and crouton salad
Bircher muesli with blueberries and almonds
Biryani, chicken
Biscuits, see Bakes
Blonde malva pudding
Blueberry squares with streusel topping
Braaied yellowtail with charred peppers and asparagus
Breadcrumbs, low GI
Breakfast cereal
Brownies, low-GI chocolate
Bulgar wheat and chickpea salad with feta and honey-mustard dressing
Burgers, chicken
Butter chicken with basmati rice
Cakes, see Bakes
Caprese salad
Carrots, sweet multi-colour
Cauliflower crust pizza with feta and mushrooms
Cauliflower wrap with chicken, rocket & pickled cucumber
Cauliflower wrap with chicken, rocket & pickled cucumber
Caulirice, onion and lemon stuffing for chicken
Charred orange and fennel salad
Cheat’s lemon curd ice cream
Chicken burgers with herb-roasted baby marrow ribbons
Chicken (pieces), biryani
butter chicken
cauliflower wrap with chicken
chicken and chickpea curry
chicken with egg-fried rice
Mediterranean
oriental with soba noodles
reduced-salt chicken stock
slow-cooked Mexican
Thai chicken salad
Chicken (whole), air-fryer roast
Moroccan roast
roast paprika chicken
stuffing for roast chicken
Chimichurri minute steaks with braaied mealies
Chocochino muffins
Chocolate crumpets with cream cheese drizzle
Chocolate swirl meringues
Chocolate, crumpets
granita
low-GI brownies
peanut butter biscuits
Coconut rice
Coconut yoghurt cake
Coriander dip
Cottage cheese and oat flapjacks
Couscous, coriander
Cream cheeze drizzle
Crumpets, chocolate
Crunchy cabbage salad
Crustless ‘no bake’ milk tart
Crustless tuna quiche
Crustless tuna quiche
Cucumber ribbons, pickled
Curry, butter chicken
chicken and chickpea
chicken biryani
Sri Lanka kingklip
Thai ‘green curry’ kingklip
Desserts, apricot crumble
apricot-cashew truffles
avocado chocolate mousse
blonde malva pudding
cheat’s lemon curd ice cream
chocolate granita
grilled peaches
strawberry yoghurt granita
stuffed baked apples
Dip, coriander
Dipping sauce, wasabi-ginger
Dressing, see Salad dressing
Egg roll with mixed mushrooms
Eggs, baked Mexican style
egg-fried rice
egg roll, with mushrooms
fritatta with asparagus & feta
omelette, red pepper & brie
quiche, crustless tuna
scrambled, with salmon trout
Farfalle with roast tomatoes and tuna
Feta spread, herbed
Fish, asparagus & trout parcels
baked fish with feta and pesto
braaied yellowtail
crustless tuna quiche
farfalle with tuna and tomatoes
fish pie
honey mustard trout
pan-fried spicy hake
pan-fried spicy hake
pita with smoked salmon trout
smoked trout
Sri Lanka kingklip
Thai ‘green curry’ kingklip
Fish pie
Flapjacks, cottage cheese & oat
French toast
Fritatta with asparagus and feta
Fritters, sweetcorn and feta
Fruit, oven-dried strawberries
grilled peaches with ricotta
guava and cinnamon preserve
vanilla-poached plums
Gnocchi with beef ragù
Gooseberry jam
Granita, chocolate
strawberry yoghurt
Granola
Gravy, tomato-onion
Green curry paste
Grilled peaches with agave-sweetened ricotta
Guacamole
Hake, pan-fried spicy
Herbed feta spread
Honey mustard trout with pear and avocado salad
Huletts SUGAlite premixes
Ice cream, lemon curd
Jam, apricot
gooseberry
microwave berry
orange marmalade
plum
strawberry-vanilla
tips for making
see also Preserves
Kingklip
Koftas, beef
Lamb shanks with barley
Lasagne, mushroom
Lemon curd
Lemon curd ice cream
Lemon drizzle cake
Low-GI breadcrumbs
Low-GI chocolate brownies
Marinade
Marmalade, balsamic onion
orange
Mealiepap, see Pap
Meat, baked mini meatballs
beef koftas
biltong and crouton salad
chimichurri minute steaks
lamb shanks with barley
Moroccan casserole
ostrich sausages
ragù with gnocchi
ratatouille roast shin
Mediterranean chicken with olives and roasted vine tomatoes
Meringues, chocolate swirl
Mexican, baked eggs
chicken breasts
tasting plate
Microwave berry jam
Microwave risotto with roast asparagus
Middle Eastern chopped salad
Milk tart, crustless ‘no bake’
Millefeuille with granadilla ricotta and roasted strawberries
Mixed-mushroom egg roll with wasabi-ginger dipping sauce
Moroccan beef casserole with jewelled coriander couscous
Moroccan roast chicken with sweet potato medallions
Muesli, Bircher
Muffins, see Bakes
Mushrooms, egg roll
lasagne
pizza (cauliflower crust)
Noodles
Olive oil and garlic, see ‘Aglio olio’
Omelette, red pepper and brie
Onions, balsamic marmalade
spicy pickled onions
Orange and fennel salad
Orange marmalade
Oriental chicken and soba noodles
Ostrich sausages with pap and tomato-onion gravy
Oven-dried strawberries
Oven-roasted artichokes and fennel
Pan-fried spicy hake with wilted garlicky spinach
Pap (maize meal)
Pasta, baby marrow spaghetti
farfalle with tomatoes and tuna
gnocchi with beef ragù
mushroom lasagne
spinach, feta, ricotta cannelloni
Pastry, phyllo
Peaches, grilled
Peanut butter chocolate biscuits
Peanut salad dressing (Thai)
Pear and avocado salad
Pear and ginger preserve
Peppers, pickled
Phyllo pastry
Pickled cucumber ribbons
onions
peppers
Pizza, cauliflower crust with mushrooms and feta
Plum jam
Plums, poached
Preserves, guava & cinnamon
lemon curd
pear and ginger
see also Jam
Quiche, crustless tuna
Quinoa tabbouleh
Ratatouille roast shin
Red pepper and brie omelette
Reduced-salt chicken stock
Relish, tomato-chilli
Rice, basmati
coconut
egg-fried
microwave risotto
red kidney bean
yellow basmati
Ricotta, sweetened
Risotto with roast asparagus
Roast paprika chicken with caulirice, onion and lemon stuffing
Rooibos chai and ginger scones
Rusks, wholewheat poppy seed
Salads, baby marrow, pine nut and lemon
baby potato and dill
biltong and crouton
bulgur wheat and chickpea
caprese
charred orange and fennel
crunchy cabbage
Middle Eastern chopped
pear and avocado
pickled cucumber ribbons
quinoa tabbouleh
Thai chicken
tomato and olive
see also Vegetables
Salad dressing, honey-mustard
peanut (Thai style)
Salsa, chunky fresh tomato
Sauce, chimichurri
white
Sausages, ostrich
Scones, rooibos chai and ginger
Scrambled egg pita pockets with smoked salmon trout and herbed feta spread
Sesame noodles
Slow-cooked Mexican chicken breasts with red kidney bean rice
Slow-roasted balsamic tomatoes
Smoked salmon trout
Smoked trout with ‘aglio olio’ baby marrow spaghetti
Soba noodles
Spice paste
Spicy pickled onions
Spinach, feta & ricotta cannelloni
wilted garlicky
Sri Lanka kingklip curry with yellow basmati rice
Steamed Asian greens
Stock, reduced-salt chicken
Strawberries, oven-dried
roasted
Strawberry, and apple muffins
and yoghurt balls
and yoghurt granita
strawberry flavoured muffins
Stuffed baked apples
Stuffing, caulirice, onion & lemon
Sweet and sour pickled peppers
Sweet multi-colour carrots
Sweet potato wedges
Sweetcorn and feta fritters
Thai, ‘green curry’ kingklip
chicken salad
Tofu, baked, with sesame noodles
Tomato, and olive salad
chunky fresh tomato salsa
slow-roasted balsamic
tomato-chilli relish
tomato-onion gravy
Tortilla chips, homemade
Trout, honey mustard
with asparagus
with baby marrow spaghetti
Tuna, crustless quiche
farfalle with tomatoes
Truffles, apricot-cashew
Vanilla granola
Vanilla jam
Vanilla-poached plums with strawberry yoghurt balls & granola
Vegetables, artichokes & fennel
baby marrow ribbons
baby marrow spaghetti
balsamic tomatoes
braaied asparagus
braaied mealies
charred peppers
fried red beans
pap and tomato-onion gravy
roast asparagus
roasted garlic
steamed Asian greens
sweet multi-colour carrots
sweet potato medallions
sweet potato wedges
wilted garlicky spinach
see also Salads
Vegetarian dishes, BBQ baked tofu and sesame noodles
cauliflower crust pizza with mushrooms and feta
fritatta with asparagus and feta
microwave risotto with roast asparagus
mixed-mushroom egg roll
mushroom lasagne
spinach, feta, ricotta cannelloni
Waffles with agave syrup
Wasabi-ginger dipping sauce
White sauce
Wholewheat poppy seed rusks
Wrap, cauliflower with chicken, rocket and pickled cucumber
Yellowtail, whole roasted
Yoghurt, strawberry balls
strawberry granita
CONVERSION TABLE
Metric Imperial
Millilitres Teaspoons
2 ml 1⁄ tsp
4
3 ml 1⁄ tsp
2
5 ml 1 tsp
10 ml 2 tsp
20 ml 4 tsp
Millilitres Tablespoons
15 ml 1 Tbsp
30 ml 2 Tbsp
45 ml 3 Tbsp
Millilitres Cups
60 ml 1⁄ cup
4
80 ml 1⁄ cup
3
125 ml 1⁄ cup
2
160 ml 2⁄ cup
3
200 ml 3⁄ cup
4
250 ml 1 cup
375 ml 11⁄2 cups
500 ml 2 cups
1 litre 4 cups
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Published

PUBLISHER: Linda de Villiers

Print ISBN 978-1-43230-701-1

LOWER CARB, LOWER FAT MEALS

VEGETABLES & SALADS

DESSERTS & BAKES

Diabetes, in particular Type 2 diabetes, is on the increase worldwide. The

• Carbohydrates are a necessary part of our diet. The amount of carbohydrates

• Fat is energy-dense, so limit the amount you consume to avoid unwanted

Nutritional analysis of the recipes

CREAM CHEESE DRIZZLE

THE CRUMPETS CAN BE FROZEN AND REHEATED.

TO MAKE OVEN-DRIED STRAWBERRIES, SPREAD SLICED

STRAWBERRY YOGHURT BALLS

MAKES 8–10 SCONES.

HULETTS SUGALITE PREMIXES ARE SUCROSE-FREE, LOW-GI

2 cups cake wheat flour

1. Combine the flour, baking powder, SUGAlite and salt in a bowl.

1 packet (375 g) Huletts SUGAlite Bran Muffin Premix, halved

PER CHOCOCHINO MUFFIN

PER APPLE-STRAWBERRY MUFFIN

HERBED FETA SPREAD

2 teaspoons canola oil

1 can (400 g) sweetcorn kernels, drained

SERVES 4 (MAKES 12 FRITTERS)

3 extra large eggs

LIGHTLY SMOKED RAINBOW TROUT IS AVAILABLE FROM

4 kingklip portions (± 100–115 g each)

SPEKKO AND TASTIC WHITE RICE ARE BOTH LOW GI.

4 kingklip portions (± 100–115 g each)

FIRM-FLESHED WHITE FISH (LIKE KINGKLIP) IS IDEAL FOR THIS

1 tablespoon olive oil

BECAUSE MATURE CHEDDAR HAS A STRONG TASTE, YOU ONLY

200 g cherry tomatoes, halved

BAKED MINI MEATBALLS

FRIED RED BEANS

TO MAKE LOW-GI BREADCRUMBS, BLITZ 2–3 SLICES OF LOW-GI

MULTICOLOURED (RAINBOW) TOMATOES WILL ADD INTEREST TO

2 firm, ripe tomatoes, cut into wedges or chunks

1. Combine the tomatoes, cucumber, sweetcorn and spring onion in a salad

CHOOSE YOUR FAVOURITE LOW-GI BREAD FOR THE CROUTONS. TO

1 can (400 ml) lite coconut milk

PEANUT BUTTER HAS HEART-HEALTHY, CHOLESTEROL-LOWERING

1 cup finely grated reduced-fat cheese

SPINACH, FETA AND RICOTTA CANNELLONI

THIS WHITE SAUCE FREEZES WELL, SO FREEZE ANY LEFTOVER

INSTEAD OF ASPARAGUS, TRY SAUTÉED MUSHROOMS OR PEPPERS,

Energy (kJ) Carbohydrate

1⁄ cup bulgur wheat, cooked according to package instructions

6 mini asparagus spears

1. Spread the guacamole on the wrap.

CAULIFLOWER WRAPS ARE AVAILABLE FROM WOOLWORTHS.

1 teaspoon peanut oil

WASABI-GINGER DIPPING SAUCE

REDUCED-SALT (LOW SODIUM) SOY SAUCE HAS LESS SALT THAN

4 smoked rainbow trout fillets (120–150 g each)

BABY MARROW SPAGHETTI

TROUT IS A GREAT SOURCE OF HEART-HEALTHY OMEGA-3 FATS.

400 g cauliflower rice

1. Place the cauliflower rice in a heatproof dish and microwave, covered, on

YOU CAN BUY READY-MADE CAULIFLOWER RICE IF YOU DON’T

Olive oil cooking spray

1 whole chicken, cut into 8 pieces (or a full braai pack)

THIS MAKES A GOOD FAMILY MEAL. TO REDUCE THE FAT