Issue 20

LIFE CAN BE SWEET, WITH DIABETES Summer 2016

Diabetes
Cookbook
brought to you by

Free!
Take one
now
www.sweetlifemag.co.za
Together Full circle
Pick n Pay is committed to promoting A Sweet Life cookbook has been our
health and wellbeing among South dream since we started the magazine
Africans. With around 7% of South Health hotline six years ago - I'm so excited that we're
Africans diagnosed with diabetes, many finally able to bring it to you! I'm sure
of our family members, friends and 0800 11 22 88 you're going to love it.
colleagues are affected by the condition. healthhotline@pnp.co.za You'll see we've divided the cookbook up into
With the right treatment plan, diabetes can be mealtimes: Breakfast, Lunch, Dinner, and Snacks
managed – allowing you to live a long, healthy, and Treats (because we all need a treat now and
active life. again...) It's the kind of cookbook you can use for
years, because all of these delicious recipes are
Pick n Pay has partnered with Sweet Life to guaranteed to be good for you - and your family. EDITOR
produce this cookbook of healthy recipes for every We're so pleased to have partnered with Bridget McNulty
occasion, to help support you on your journey to Pick n Pay on this cookbook. Their lovely ART DIRECTOR
wellbeing. The best part is that these recipes aren’t dietitian Leanne Kiezer is always available to Mark Peddle
just for people with diabetes, but for anyone hoping answer any questions you have - email her on PUBLISHER
to follow a healthier eating plan. healthhotline@pnp.co.za or call 0800 11 22 88. Claire Barnardo
Sweet Life magazine is now online, and we're proud ADVERTISING SALES
So dive into these delicious, wholesome, to offer you a repository of all the information and TFWcc: Tessa Fenton-Wells
healthy meals that you and your family advice from 20 print magazines, all in one place.
CONTRIBUTORS

Welcome
are sure to enjoy!
Visit www.sweetlifemag.co.za and let me know Caroline Gardner, Caro
what you think - I love getting emails from readers Alberts, Luisa Farelo
Brought to you by
(you can email me on hello@sweetlifemag.co.za).
ADVERTISING ENQUIRIES
And don't forget to visit us on Facebook - Box 52301, Kenilworth 7745.

Inspired by you Diabetic South Africans - and join our online Tel: 021 761 2840.
Fax: 021 761 0442.
support community for all those Cell: 082 320 0014.
of us with diabetes. Email: tessa@tfwcc.net

Wherever we next meet,

EDITORIAL ENQUIRIES
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Here's to many wonderful Email: info@sweetlifemag.co.za

meals ahead... COPYRIGHT

Happy cooking, Published by The Editors
Publishing House CC.
Copyright The Editors
Publishing House CC.
Disclaimer: All rights reserved.
All people with diabetes require an individualised treatment plan that is developed by your diabetes healthcare team Reproduction in whole or part
with your specific requirements in mind. Especially for people with Type 1 diabetes, your use of insulin or medication is prohibited without prior
is coordinated with the type and timing of your meals. Your dietitian and wider diabetes team can help you to design permission of the Editor.
your regimen around your needs and lifestyle to build in the maximum amount of flexibility possible. The purpose of this PS: Visit www.sweetlifemag.co.za for all kinds of
supplement is to provide additional support and tips for people with diabetes, and it is not designed to replace your information about living a happy, healthy life with diabetes. Diabetic South Africans
individual diabetes care plan. Please consult with your diabetes healthcare team for more information.

2 3
SO WHAT IS DIABETES AND YOUR MEAL PLAN

DIABETES,
Did you know that the dietary guidelines recommended for people with
diabetes are the same as those recommended for general health? That
means you don’t need to prepare separate meals for yourself at home –
your family can simply adopt your healthy habits!

EXACTLY?
Follow these tips each day to promote a balanced and healthy
meal plan to help manage your blood glucose levels:

Eat at least three Cut back on saturated

balanced, regular meals fats, such as butter,

4
each day, incorporating a chicken skin, high-fat dairy
Well, it all starts with food. The carbohydrates you THE KEY AREAS FOR variety of different foods. products, fat on meat
eat get broken down into glucose, a type of sugar.
This glucose is absorbed into the bloodstream, and MANAGING YOUR and processed meats, like
sausage and boerewors.
becomes known as blood glucose. The release of HEALTH AND
the hormone insulin from your pancreas allows the DIABETES: Aim to eat at least three Use healthier
glucose to pass from your blood stream into your servings of vegetables and monounsaturated fats
cells to produce energy for the body. two to three servings of such as olive oil, canola

In people with diabetes, the body produces too

EXERCISE fruit every day. oil, avocado, nuts and
While your healthy meal peanut butter.
little or no insulin, or the body is not able to
use its insulin properly. The process of allowing plan does allow for a small
glucose to pass from your bloodstream to your amount of sugar found
cells for energy doesn’t work as well. As a result, naturally in many foods,
glucose accumulates in the blood, causing blood HEALTHY EATING avoid excess sugar and
refined carbohydrates, as
glucose levels to rise.
these promote poor blood Include a portion of lean
Whether you have been diagnosed with Type 1, glucose control. protein into each of your Eat fish, especially oily fish
Type 2 or gestational diabetes, you will need to meals to help improve like sardines, pilchards,
blood glucose control. mackerel and salmon, at
maintain healthy blood glucose levels, as too much
glucose in the blood can lead to serious health
MEDICATION least twice a week.
problems such as kidney damage, poor eyesight
and an increased risk for heart disease. Use salt sparingly, as
excessive salt intake can
The good news is that with the right treatment lead to high blood pressure
plan, diabetes can be managed, and you can live MONITORING Include small servings of and heart disease.
a healthy, happy life. The first step is to develop high-fibre carbohydrate Lose weight, if necessary.
a treatment plan with your lifestyle in mind. foods, such as oats, bran A weight loss of as little Consult with a registered
Consulting with a team of healthcare providers, cereals, brown rice, sweet as 5 to 10% of your body dietitian to compile an
such as a doctor, diabetes educator and dietitian potato, baby potatoes, weight can dramatically individualised meal plan
will help you to master the four key areas for wholewheat pasta, seed improve your blood specific to your needs, taking
managing your health and diabetes. loaf, beans and lentils. glucose control. into account your food
preferences, level of physical
activity and lifestyle.

4 5
 BUILDING
FRUIT IN MODERATION
Have two to three servings of fruit per
day, combined with some protein as snacks

BALANCED
For example, a medium portion of fruit
(an orange, apple, pear or small banana)
or ½ cup of fresh fruit salad with a 30g
block of cheese, a handful of raw nuts,

MEALS
a tablespoon of peanut butter or
½ cup of plain yoghurt.

SMALL AMOUNT
OF HEALTHY FATS
A serving ranges from

¼
1 teaspoon to 1 tablespoon,
depending on the type of fat.
PLATE Examples: Seeds, almonds,
HIGH-FIBRE peanut butter, avocados, olive
CARBOHYDRATES and canola oils, unsalted raw
A serving is usually about the nuts, olives, low-oil dressings,
size of your fist, ½ to 1 cup, low-oil mayonnaise.
or 1 to 2 slices of bread.
Examples: Low-GI, low-fat
muesli, low-GI wholegrain bread,
wholewheat wraps, rye and SOME DAIRY
wholewheat crackers, sweet Enjoy at least two
potatoes, corn on the cob, servings of dairy
wholewheat pasta, samp and a day, such as
beans, brown and wild rice, 1 cup of low-fat
baby potatoes. milk, ½ cup of
plain yoghurt or
30g of cheese.

¼
GOOD
QUALITY
PLATE ½
PLATE
PROTEINS
A serving is usually about the size VEGETABLES
of your palm, or ½ cup of beans or lentils. Examples: All fresh and
Examples: Beans, lentils, chickpeas, poached frozen vegetables (served as
and boiled eggs, tuna in brine, fish fillets, lean a raw salad, steamed, fast-boiled,
cold meats, low-fat cottage cheese, lean beef, stir-fried or roasted) and tinned
ostrich fillet, lean minced meat, skinless vegetables (brine drained and rinsed).
chicken breasts and thighs.

6 7
 Breakfast H
ere's how to
make the most

sorted
important meal
of the day the most
delicious one too.

Whether you want

breakfast on-the-go,
quick and easy, a lazy
weekend option or a
treat, we've got it all.

Start your day off right

with these tasty
diabetes-friendly
options.

Yum!

8
 Toasted Muesli
Vegetable Rosti

per portion
energy protein fat carb fibre sodium

9g 16g 20g 6g 30mg

per portion
energy protein fat carb fibre sodium 1052kJ

488kJ 7g 7g 6g 2g 103mg
serves: 4 method:
1 cup raw oats Spread oats out on a baking sheet
serves: 4 1T olive oil and bake at 180°C for 8-10 mins.
1 onion, finely chopped Salt and milled pepper
½t ground Carefully toss oats with oil, cinnamon
1 small brinjal, grated 2T canola oil cinnamon and peanuts and return to the oven
3-4 baby marrows, grated 4 large eggs 100g unsalted for another 10 mins.
2T flour ½ cup low-fat plain smooth peanuts  Leave to cool before serving
1 egg, beaten cottage cheese scattered on low-fat plain yoghurt
¹/³ cup basil, torn (half a cup per person).
method:
Mix together vegetables,
flour, beaten egg, salt
and pepper.
Heat oil in a nonstick frying
pan. Divide mixture into
8 and fry each rosti until
crisp and cooked through.
Set aside.
Place eggs in a saucepan
and cover with water. Bring
to the boil over high heat
and boil for 3-4 mins
for a soft-boiled egg.
Peel eggs under cold
running water (much
easier to remove
the shells!)
Mix cottage
cheese and basil
together.
Serve rostis on
a platter topped
with half an egg
and a spoonful
of cottage cheese.

Top tip:
Top tip: Unsalted peanuts are tricky
To reduce fat, place the fried rostis on to find – if you can only find
a paper towel to drain off the excess oil salted nuts, empty them into
before serving. Poached or boiled eggs a sieve and shake well so that
are the healthiest choice. the salt falls through.

10 11
Egg and Pancake Omelette
Ham and Egg Cups

per portion
energy protein fat carb fibre sodium

per cup
energy protein fat carb fibre sodium
1434kJ 20g 15g 34g 3g 255mg
572kJ 10g 10g 3g 0g 371mg
serves: 4 method:
Relish: Pancakes Heat oil in a saucepan and gently soften makes: 12
1T vegetable oil 1 egg onions.
12 slices of ham
½ onion, finely chopped 1¼ cups low-fat milk Add tomatoes, chilli and garlic and 12 eggs
3 ripe tomatoes, chopped ½ cup flour simmer over a low heat until thickened
into a chunky relish. Season and set aside. Salt and freshly ground pepper
1 chilli, chopped ½ cup wholewheat flour 2 courgettes, shaved into ribbons
1-2 garlic cloves Lightly whisk egg and milk in a bowl. Sift (using a vegetable peeler)
flour, then fold through wholewheat flour.
Egg pancakes 2 spring onions, finely sliced
Heat a little oil in a nonstick frying pan
6 eggs
and pour in enough batter to make a thin
3T milk coating along the base. method:
1 chilli, finely chopped Leave to cook through, then flip and cook Preheat oven to 180˚C.
1t ground cumin for an extra minute. Continue until all the Grease muffin tray and line each cup
Salt and milled pepper batter is finished. with a slice or two of ham.
Whisk eggs, milk, chilli, cumin and Place two courgette ribbons (or a few
seasoning together. cherry tomatoes) into the ham cup
Heat a little oil in the same nonstick and crack an egg on top.
pan and pour enough egg to coat the Season with a little salt and pepper.
base of the pan (about ½ - 1cm thick).
Top each egg with a few sliced spring
Cook until set and flip to brown the onions and bake in oven for about
other side, then place directly onto 15 mins or until eggs are cooked
wholewheat pancake with a through.
generous spoonful of
Remove from oven and serve
tomato relish.
immediately.
Roll and serve.

Top tip: Top tip:

For a lower carb option, Pair your ham and egg
simply skip the flour cup with a slice of low-GI
pancakes and serve the egg wholewheat toast for a
pancakes with tomato relish. balanced meal.

12 13
 Homemade Health Seed Bread
Vanilla Quinoa Porridge

per slice
energy protein fat carb fibre sodium

693kJ 8g 8g 18g 3g

per portion
energy protein fat carb fibre sodium 29mg

1553kJ 15g 9g 60g 9g 173mg

makes: 1 loaf
serves: 2 ¼ cup oat bran
½ cup rinsed quinoa 1 small pear, chopped 2 cups brown bread flour
1¼ cups low-fat milk Handful of toasted ½ cup oats
½t vanilla essence pumpkin seeds 1½ cups mixed seeds, crushed
Pinch of salt Fresh fruit, for serving 1t bicarbonate of soda
½t salt
method: 1 egg
Place the quinoa, milk, vanilla, 1½ cups low-fat milk
chopped pear and salt into a 1T vegetable oil
saucepan and cook (covered)
over a gentle heat for about 15
mins or until quinoa is tender method:
and liquid is absorbed. Preheat oven to 200°C.
Remove from heat and spoon Place all dry ingredients into
into bowls. a bowl and set aside.
Pour over a little extra warm Whisk together the egg, milk
milk and top with toasted and oil until combined and
pumpkin seeds and sliced pear add to the flour mix.
just before serving.
Mix well until combined and
pour into a lightly greased
bread loaf tin.
Bake in oven for 50 mins or
until bread is golden brown.
Remove from oven and
allow to cool in tin.
Serve fresh or toasted with
avocado, low-fat chunky cottage
cheese and a pinch of chilli flakes
for a delicious breakfast.

Top tip: Top tip:

Quinoa is a high-fibre cooked A loaf of bread usually
starch which is also a source yields 12 to 16 slices.
of protein. Try it in sweet and Measure up to ensure that
savoury dishes. your serving isn't too big.

14 15
 Quiche Cups
Vegetarian Open Omelette

per portion
energy protein fat carb fibre sodium

430kJ 7g 6g 6g 1g 80mg
method:

per portion
energy protein fat carb fibre sodium

makes: 12 1340kJ 21g 24g 9g 2g 507mg

Heat a large non-stick frying pan with a
1t oil ¼ cup grated little oil and gently cook the peppers and
2 onions, finely cheddar
1T dried Italian
serves: 2 cherry tomatoes over a moderate heat
until just blistered and slightly softened.
chopped
4 cups spinach, herbs Vegetable oil, for 2 handfuls baby Add the spring onions and spinach and
finely chopped 1 garlic clove, frying spinach cook for about 30 seconds or until spinach
Salt and pepper crushed ½ yellow pepper, 5 eggs has just wilted.
8 large eggs 4 tomatoes, diced thinly sliced 3T low-fat milk Season and set aside.
¹/³ cup low-fat milk Juice of 1 lemon Handful of cherry Salt and freshly Crack eggs into a glass bowl, add the
tomatoes, halved ground pepper milk and whisk together using a fork.
1 spring onion, sliced 50g low-fat feta Heat the same pan with a little more oil.
method: cheese When hot, add the whisked eggs.
Heat a non-stick pan, add oil and Reduce flame to a medium heat and
gently fry 1 onion until soft. Stir through gently cook the omelette by drawing a
spinach and cook for a few mins. wooden spoon across the eggs so that
Season and set aside. they cook quickly and evenly.
Preheat oven to 180°C. Once the eggs are almost cooked, scatter
Lightly grease a muffin tray. the spinach, peppers and tomato mix
Drain spinach of excess liquid. across the base of the omelette and
crumble over a little feta cheese.
Whisk eggs and milk together. Stir
through spinach and cheese. Allow the omelette to cook
completely over a very gentle
Fill muffin cups with egg mixture and bake heat. Once ready, carefully tip
until the egg mixture puffs, about 15 mins. out onto a plate and serve
Fry remaining onion, dried herbs, garlic, immediately.
tomatoes and lemon juice over a low heat
until soft. Mash with a fork and continue
to cook into a thickened sauce.
Loosen quiche cups and place on a
serving platter or large plate.
Serve topped with tomato relish.

Top tip:
Research has shown that breakfast Top tip:
eaters tend to have more strength and Eggs are a source of good
endurance, better concentration and quality protein, and research
problem-solving ability and higher now shows that you can eat up
productivity. to an egg per day for health.

16 17
 breakfast
Shop for your

ingredients at Pick n Pay!

PnP Low Fat PnP Bran Flakes PnP Baby PnP Fat Free, Low Fat or Full Cream PnP Green No Name Quick PnP Peppers
Cottage Cheese are a must-have Marrow Fresh Milk - everyone has their Pumpkin Seeds, Cooking Oats and Mini Italian
is the perfect staple to keep in Spaghetti is favourite milk. Fat free is ideal for a Sunflower Seeds are just what Tomatoes are
way to start the your breakfast conveniently diet low in fat or those who like a less and Mixed Nuts you need for our delicious as fresh
day: try spreading cupboard. Eat pre-prepared and creamy taste. Low fat milk is perfect for Raw are excellent Homemade Health crudite snacks
smooth cottage them as they are perfect for our our Vegetarian Open Omelette. If you to stock at home Seed Bread recipe and add a burst
cheese on our or add them to Vegetable Rosti like your milk as creamy as possible, full for healthy snacks - and our Toasted of flavour to our
Homemade Health recipes to up your recipe - no need cream is the one for you. Try it in our or to add to baked Muesli! One box, Vegetarian Open
Seed Bread. fibre intake. to grate or chop! Vanilla Quinoa Porridge. goods of all kinds. two recipes. Omelette. Inspired by you
18 19
 Lunch F
orget about a lonely sandwich

ideas
eaten at your desk - with these
fantastic lunch ideas you can
get excited about the midday meal
every day...

We've got quick and easy recipes,

lazy weekend lunch ideas and
everything in between. Best of all?
They're all as healthy as can be.

Now there's no excuse for an

uninspired lunch!

20 21
Broccoli Cheese Soup
Dipping Platter

per portion
energy protein fat carb fibre sodium

4g 5g 7g 2g Garlicky Tzatziki

per portion
368kJ 334mg energy protein fat carb fibre sodium
½ cucumber, grated and drained
1038kJ 16g 9g 28g 6g 363mg
serves: 4 1 cup low-fat plain yoghurt
2 garlic cloves, crushed
1T canola oil
1 onion, finely chopped
serves: 4 ¼ cup chopped mint
Baby Marrow Hummus Milled pepper
1 chilli, finely chopped
1t olive oil Juice of ½ lemon
2t rosemary, finely chopped
1 onion, finely chopped
1 large head broccoli, chopped
2t ground cumin
method:
Salt and pepper Mix all the ingredients
Milled pepper
3 cups chicken stock together and
1 chilli, finely chopped spoon into
¹/³ cup grated cheddar cheese
4 baby marrows, grated a bowl.
½ can chickpeas, drained, rinsed and
method: mashed
Fry onion, chilli and 1 tub low-fat smooth cottage cheese
rosemary in oil for
a minute. method:
Add broccoli, salt and Heat oil in a non-stick pan and gently
pepper, and fry for fry onion, cumin, pepper, chilli and
another minute to mix baby marrows until soft. Set aside
flavours. to cool.
Add stock and simmer Mix chickpeas and cottage cheese
until cooked through. into the baby marrow mix, and
Remove from heat. spoon into a bowl.
Blend or mash with
a potato masher till it Spicy Yoghurt Guacamole
forms a thick soup. 1 large ripe avocado, peeled
Return to the heat and and diced
stir through the cheese. ¹/³ cup low-fat plain yoghurt
Serve as is or with a 1 chilli, finely chopped
slice of low-GI toast. Juice of ½ lemon
method:
Mash all the ingredients
together and spoon
into a bowl.

Top tip:
Broccoli is viewed as a “superfood”
Top tip:
because of all its nutrient benefits! A fabulous, low-fat dipping
If you have high blood pressure, it’s platter with all kinds of foods
a good idea to make weaker stock that are rich in fibre and other
so there’s less salt in this soup. healthy nutrients.

22 23
 Baked Spanish Tortilla
Mini Tuna Quiches

per portion
energy protein fat carb fibre sodium

per portion
energy protein fat carb fibre sodium 722kJ 9g 12g 9g 2g 127mg
8g 11g 12g 2g
serves: 4
722kJ 265mg

1½ large onions, peeled Splash of chicken or

serves: 4 and sliced thinly vegetable stock
Crust: Filling: 3 large tomatoes, 2t chopped thyme
1½ cups ½ cup low-fat milk chopped 250g baby potatoes,
wholewheat flour 2 garlic cloves, crushed cooked and sliced
4 eggs, beaten
1t finely chopped 3T olive oil ½ packet baby marrows,
Salt and milled pepper thinly sliced
rosemary Salt and milled pepper
Dash cayenne pepper ¼ cup chopped parsley
½ cup melted butter (optional) 6 eggs
½t salt 1 can tuna in brine,
2t low-fat milk drained method:
250g baby tomatoes, Pre-heat grill to 200°C.
halved Heat 1T olive oil in a pan and gently fry ½ a finely
¼ cup grated chopped onion until soft.
low-fat mozzarella Add tomatoes, 1 crushed garlic clove, salt and pepper
cheese and a splash of chicken or vegetable stock and
method: simmer on a low heat for about 10 to 15
mins until cooked through –
Preheat oven to 180°C.
this is your relish.
Combine all crust ingredients
Heat 2T oil in an ovenproof
and mix with a fork.
frying pan. Add onions, thyme
Use your hands to finish the and seasoning and cook
mixing and then divide into small gently for 10 mins.
balls. Press into greased muffin
Add the potatoes and baby
tray or mini quiche tins and
marrow, cover and cook
pinch the top (with your finger
for a further 5 to 10 mins.
or a fork).
Beat the eggs and parsley
Mix the milk, eggs and seasoning
together and season to
together and set aside.
taste with salt and pepper.
Mix the tuna, tomatoes and
Pour the egg mixture over
cheese and fill the pastry-lined
the vegetables, cover pan and
muffin cups.
let the tortilla cook through for
Divide the egg mix between the 5 to 10 mins.
crusts and bake for 20-30 mins method: Place the pan under the grill for
or until egg has set.
5 mins or until golden brown.
Serve each quiche with
Slide omelette onto a large plate, slice and
a large side salad.
serve with tomato relish and a side salad.

Top tip:
Replace the tuna, tomatoes and
Top tip:
cheese with 2 cups of leftover Keeping the skin on your
mixed roast vegetables and potatoes helps to increase the
a handful of baby spinach. fibre content of this dish.

24 25
 Tabbouleh Salad
Thai Lettuce

per portion
Larb Salad energy protein fat carb fibre sodium

909kJ 10g 8g 28g 4g 251mg

per portion
serves: 4
energy protein fat carb fibre sodium

891kJ 27g 11g 4g 1g 466mg

1T olive oil breast, chopped
1 onion, finely chopped 3 tomatoes, chopped
serves: 4 1 large carrot, peeled 2 handfuls baby
1T olive or vegetable oil and grated spinach
500g lean beef mince 6 baby marrows, sliced ½ cup low-fat plain
1 chilli, finely chopped 3 spring onions, finely yoghurt
1-2 garlic cloves, crushed chopped 2t harissa paste
1 thumb-sized piece fresh 1 cup cooked barley Squeeze of lemon
ginger, peeled and grated 1 cup cooked chicken 3T chopped mint
1t Thai 7 spice powder Salt and milled pepper
Pinch ground cardamom Handful of parsley
1 bunch spring onions,
finely chopped method:
Juice of ½ lemon Heat oil in a saucepan and
1T fish sauce (optional) gently fry onion and carrots
Handful fresh coriander until soft.
Handful basil, torn Add baby marrows and spring
onions, and fry for a minute.
4 large cos lettuce leaves
Toss barley, chicken, tomatoes
and baby spinach together,
and add hot vegetables.
method: Mix yoghurt, harissa, lemon,
Heat oil and fry mince in a large mint, salt and pepper together.
pan until golden brown.
Drizzle dressing over salad
Add the chilli, garlic, ginger, Thai before serving, and dress
spice and cardamom and fry for a with parsley.
few minutes to release the flavour.
Add the spring onion, fish sauce,
lemon juice, coriander and basil.
Stir for a minute.
Fill lettuce cups with mince
and serve.

Top tip: Top tip:

To increase the fibre content of this Harissa paste is a traditional spicy
meal, replace half of the beef mince condiment made from tomatoes and
with a tinned three-bean mix. peppers, and can be used as a spread
Leave out the fish sauce to or a dip. Tomatoes and peppers are a
decrease the sodium. good source of beta-carotene.

26 27
 Spinach and Leek Pie
Hearty Beef and Bean Soup
serves: 4

per portion
energy protein fat carb fibre sodium

10g 8g 23g 3g

per portion
energy protein fat carb fibre sodium 835kJ 320mg 1T olive oil (plus extra for
939kJ 29g 4g 22g 6g 887mg
brushing pastry)
method: 1 onion, finely chopped
serves: 4 Preheat oven to 180°C.
1 leek, finely sliced
1 onion, finely chopped 2 garlic cloves, crushed
Heat a little oil and gently fry onion, leek and
2 garlic cloves, crushed garlic until soft. 400g spinach, cooked and
squeezed dry
2 carrots, peeled and roughly chopped Remove from heat and add cooked spinach,
cottage cheese and egg. 100g low-fat smooth cottage
3 sticks celery, finely sliced cheese
½ t smoked paprika Mix well and season with grated nutmeg, salt
and pepper. 1 egg, lightly beaten
400g stewing beef or chuck steak Grated nutmeg
Lightly grease a 24cm quiche tin with a little
50g tomato paste Salt and pepper
olive oil and line with 1 sheet of filo pastry,
4 cups beef stock (diluted by half) allowing the excess to hang over the sides. 5 large sheets filo pastry
1 tin kidney beans Brush pastry with a little olive oil and layer
with another sheet of pastry. Repeat
100g spinach
this process until pastry is
finished.
method: Place spinach filling into the
centre, and fold the pastry to
Heat a little olive oil in a heavy based pot cover the top.
and sauté onion, garlic, carrots, celery
and paprika for a few minutes or until Brush with a little olive oil and
vegetables begin to soften. place in oven for 25 to 30 mins
or until crisp and golden
Add the beef and brown well. brown.
Stir in tomato paste and Remove from oven and
cook for 1 minute. allow to rest for 5 minutes
Pour in stock, cover and before serving.
allow to simmer over
a low heat for about
1½-2 hours, or until
meat is tender.
Add the beans and
spinach and cook
for a further 10
mins.
Season with
salt and freshly
ground pepper and
serve immediately.

Top tip:
Top tip: Popeye was right! Spinach is one
Kidney beans are not only full of of the most important green leafy
cholesterol-lowering fibre, they vegetables, and a great source
are also a great source of other of a variety of micronutrients,
vitamins and minerals. including antioxidants.

28 29
Moroccan Spiced Meatballs
Spiced Butternut Soup

per portion
energy protein fat carb fibre sodium

31g 13g 18g 3g method:

per portion
1317kJ 359mg energy protein fat carb fibre sodium

869kJ 5g 9g 34g 6g 273mg

method: serves: 4 Preheat oven to 180°C.
Mix olive oil, salt, pepper, curry
Place the mince, onions, garlic, parsley, 450g minced lean beef Vegetable oil, for serves: 6 spice and cinnamon, and use to coat
egg, allspice, cinnamon, salt and pepper frying butternut, onion and garlic.
1 onion, finely 2T olive oil
into a large mixing bowl. chopped 400g baby onions, Place on roasting tray and roast in the
Salt and pepper
Mix together (using your hands) until all peeled oven for 20 mins or until butternut is
2 garlic cloves, 1t ground cinnamon
ingredients are well combined. tender.
crushed 1 cup beef stock
Roll into golf ball sized meatballs. 2T mild curry spice Spoon the roasted butternut mix into a
30g flat leaf parsley, 1 bay leaf
2 butternuts, peeled and cut into 2cm cubes large pot along with the chicken stock,
Heat a little vegetable oil in a large pan roughly chopped 1T fresh coriander,
3 garlic cloves, smashed and peeled and bring to the boil.
and fry meatballs in batches until golden 1 egg roughly chopped
brown. Remove and set aside. 1 onion, thickly sliced Remove from heat, add cream and
1t ground cinnamon 1T fresh mint, roughly blend until smooth.
Using the same pan, heat a little more chopped 2 cups chicken stock
oil and fry the onions until golden brown 1t allspice Top with freshly chopped coriander,
Salt and freshly Low-fat plain yoghurt, ½ cup fresh cream just before serving.
(about 10 mins).
ground black pepper for serving Handful fresh coriander, chopped
Add the beef stock, bay leaf and
meatballs.
Bring to a simmer, cover with lid
and cook over a very low heat for
about 20 mins.
Remove the lid and simmer
for a further 20 mins.
Garnish with the chopped
herbs and serve with
brown rice, roasted
vegetables and a little
yoghurt.

Top tip:
Top tip: Butternut is a fabulous source
Use fresh and dried herbs and of the antioxidant beta-carotene.
spices to add flavour to your To lower the fat content, use
dishes to avoid the need to low-fat evaporated milk rather
add salt. than cream.

30 31
 lunch
Shop for your

ingredients at Pick n Pay!

PnP Baby PnP Onions give PnP Tomato PnP Low Fat PnP Light Meat PnP Vegetables form the basics
Marrows are flavour to just Paste is another Flavoured Solid Tuna is of what should be in your fridge every
so versatile – about any dish. must-have for Cottage perfect for our week. They can be used in so many
try them as a Great to keep on recipes with Cheese adds mini quiches. Tuna ways, and are so good for you. Keep
substitute raw hand as a staple, tomato-based extra flavour to also makes a great salad tomatoes, celery and carrots as
snack in our we've used onions sauces: much our Baby Marrow lunch substitute healthy snacks. Broccoli, butternut and
Dipping Platter in almost all of healthier than Hummus and our - try adding a young kale are great in baked dishes.
and in our Baked our lunch recipes cream-based Spinach and squeeze of fresh Crushed garlic (like onion) adds
Spanish Tortilla. - so can you! sauces. Leek Pie. lemon! flavour to any cooked dish. Inspired by you
32 33
DRINKS
Food often takes centre stage when it comes to diabetes,
but don't forget that the beverages you drink can also have
an effect on your blood glucose control.
Water is the most readily available
and healthy beverage, and should
make up most of your fluid intake each
day. To increase your water intake:
• Take water breaks instead of coffee breaks
throughout your day, and keep a bottle of
chilled water on your desk at work.
• Always opt for water over other beverages
when buying from a vending machine or
convenience store.
• Complement your meals and snacks with
a glass of water – this will also help to fill
you up to prevent overeating.
• Choose sparkling water at social occasions.
• Try flavouring your water with a squeeze of
lemon or lime for a light, refreshing drink.
• Make your own flavour-infused water at
home. To make infused water, chill water
with cucumbers, strawberries or fresh mint
for a refreshing low-calorie drink.
Other beverages can also contribute
to your total fluid intake and offer
some variety. Just ensure you drink
these beverages in moderation along
with enough water.
• You can drink up to 3 cups of caffeine-
containing tea or coffee per day. Use low-
fat fresh milk in your hot beverages, and
little to no sugar.
• Choose rooibos, black, green, and herbal
teas for variety – all of which can be
consumed unsweetened.
• Avoid sugary drinks like regular fizzy
drinks, fruit punch, fruit juice, energy
drinks, sweet tea, and sugar-sweetened
smoothies. These will have an impact on
your blood glucose levels and can provide
several hundred calories in just one
serving.

PnP Natural PnP PnP Mint

Spring Water Strawberries Is there anything
This spring water Just a few better than a
can be enjoyed chopped glass of iced
on its own, or strawberries in mint water? This
turn it into a water can make an versatile herb can
flavourful drink by ordinary drink into be placed whole or
adding chopped something special. chopped in water,
strawberries, mint Cucumber is also a or you can freeze
and ice. delicious option. it in ice blocks. Inspired by you
34 35
 Dinner I
f you're like us, you look forward to

menu
dinner all day long... Here are ten
reasons to do just that!

From speedy weeknight meals to simple

soups and special occasion meals, we've
got a menu to suit every day of the week -
and weekend.

Sit back, relax, and enjoy a deliciously

diabetes-friendly meal...

36 37
Winter Stirfry
Beef Satay with Roasted Chickpeas

per portion
energy protein fat carb fibre sodium

974kJ 24g 9g 15g 4g 191mg

method:

per portion
energy protein fat carb fibre sodium

serves: 4 method: 1143kJ 23g 16g 11g 3g 259mg Preheat oven to 180°C.
In a large frying pan, heat oil and fry onion, garlic, Toss chickpeas, oil, garlic and
2T canola oil
1 onion, thinly sliced
ginger, chilli and carrots together. serves: 4 spices together.
Spread out on a baking tray and bake
Add broccoli and continue to fry for about 5 mins. 1 can chickpeas, drained, washed and dried
2 garlic cloves, chopped for 20 mins or until crispy.
Next, add the cabbage, then the chicken, and 1T oil
1T grated ginger finally the spinach. Whisk garlic, thyme, olive oil, chilli
1 garlic clove, crushed and lemon juice together in a bowl and
1 chilli, finely chopped Once everything is cooked, season with lemon juice season with pepper. Add steak strips
2t each ground cumin and coriander
3 large carrots, thinly sliced and Worcestershire sauce. and toss to combine.
600g minute steak, sliced into strips
2 cups broccoli florets Serve tossed together – a winter rainbow! Thread beef on to bamboo skewers
1 garlic clove, crushed and set aside.
1 cup cabbage, shredded
1T chopped thyme Mix cucumber, carrots and coriander
3 chicken breasts, cut into strips
1T olive oil together with a squeeze of lemon,
2 cups shredded spinach and spoon into a bowl.
1 chilli, finely chopped
2T Worcestershire sauce Heat a griddle pan until searing hot and
Juice of ½ lemon
Juice of 1 lemon cook satay on both sides.
Milled pepper
Blend peanut butter, soy sauce, chilli,
Bamboo skewers, soaked in water for
lemon juice and milk together and
20 minutes (to prevent burning)
drizzle over satay.
½ cucumber, grated and drained
Serve satay in lettuce cups with
2 carrots, grated grated vegetable mix.
¹/³ cup coriander, chopped
Peanut sauce:
¹/³ cup smooth sugar-free peanut butter
2T low-sodium soy sauce
1-2 chilli, chopped finely
Squeeze of 1 lemon
¹/³ cup warm milk
Lettuce cups

Top tip:
A rainbow of colours
Top tip:
in any meal means one Roasted chickpeas are a
thing: a good variety of delicious high fibre side dish
vitamins and minerals! or snack.

38 39
 Bobotie
Fish Baked in Paper (en papillote) 

per portion
energy protein fat carb fibre sodium

method: 1188kJ 24g 13g 19g 4g 146mg

per portion
energy protein fat carb fibre sodium

850kJ 26g 4g 13g
serves: 4
½ packet baby marrows, sliced
1 packet mangetout
¹⁄5 packet green beans
1 cup broccoli florets
2 handfuls spinach
4 x 125g hake fillets
2 t olive oil, brushed on to hake
Juice of 2 lemons
2 garlic cloves, crushed
1T chopped thyme
Salt and pepper to taste
5g 27mg Preheat oven to 180°C. Place four pieces
of baking paper on to a baking tray. serves: 6
Divide mixed vegetables between four
pieces of baking paper, and top with the
Olive oil
hake. Brush hake with olive oil. 2 onions, finely chopped
3 garlic cloves, minced
Mix lemon juice, garlic, thyme and
seasoning together. 2t ginger, grated
Fold the paper on two of the three sides. 2T medium curry powder
Tilt the open side slightly and pour in the 500g lean beef mince
liquid. 1T fruit chutney
Close the last side to seal the parcel, and Salt and pepper
make sure there are no holes, so that the 3 bay leaves
steam stays inside. 1 cup low-fat milk
Bake for 20 mins. Remove from the oven 2 large eggs
and leave to settle for a minute before
carefully opening the parcel. Watch out
for the steam!
method:
Preheat oven to 180°C.
Heat a little olive oil in a large
pot over medium heat.
Add onions, ginger, garlic and
curry powder and cook for 5 to
8 mins.
Add mince and allow to brown
while breaking mince up with
a wooden spoon.
Add fruit chutney and season
with a little salt and pepper.
Spoon mince mixture into an ovenproof
dish, pressing mince down firmly.
Use a spoon to smooth the top.
Whisk together the milk and eggs
and carefully pour over mince.
Top with bay leaves.
Bake in preheated oven for 30 to 40 mins
or until top is set and golden brown.

Top tip: Top tip:

The hake in this recipe is an Serve with half a plate of
excellent lean protein and you could steamed vegetables like
serve it with a bean salad. Do include broccoli or cauliflower, and a
oily fish like sardines and pilchards small portion of brown or wild
in your diet 2 to 3 times a week. rice for a balanced meal.

40 41
Cape Malay Chicken Curry
energy protein fat carb
821kJ 21g 7g 16g
serves: 4
1T canola oil
1 onion, finely chopped
2 garlic cloves, crushed
1 chilli, deseeded and finely
chopped
2T finely grated ginger
1-2 T curry powder (to taste)
method:
Heat oil in a pot and sauté onion,
garlic, chilli and ginger for about
2 mins.
Add curry powder and fry to
release the flavour.
Add tomatoes and stock
and bring to a simmer.
Add chicken and cook,
covered, for 20 to 30
mins, or until cooked
through.
Season with a
squeeze of lemon
juice.
Serve with fresh
coriander, low-fat
raita and a large
portion of vegetables.
Low-fat Raita:
½ cucumber, cubed
1 cup low-fat plain yoghurt
Salt and freshly ground pepper
Squeeze of lemon juice
Mix together the cucumber
and yoghurt and season with
salt, pepper and a squeeze of
lemon juice.
42
per portion
fibre sodium
2g 411mg
1 x 400g tin tomatoes
½ cup chicken stock
400g skinless chicken pieces
on the bone
Squeeze of lemon juice
10g fresh coriander, chopped
Crispy Brussel
Sprouts Salad
per portion
energy protein fat carb fibre sodium
975kJ 9g 17g 15g 7g 274mg
serves: 4 method:
400g Brussel sprouts, washed Preheat oven to 200°C.
Olive oil Separate the leaves of the Brussel sprouts
Salt and freshly ground black and scatter onto a baking tray.
pepper Drizzle with a little olive oil and season with
Pinch of dried chilli salt, freshly ground black pepper, pinch of
Juice and zest of 1 lemon dried chilli and the zest of a lemon.
4 rashers bacon, roughly chopped Roast in oven for about 10 mins or until
and cooked until crispy leaves are just beginning to crisp around
2 avocados, peeled and cubed the edges. Remove from oven and set aside
1 round low-fat feta, crumbled to cool.
Scatter crispy Brussel sprouts onto a
platter and add the bacon, avocado and feta.
Top tip:
Chicken curry is a great meal to
Top tip: Drizzle with a little extra olive oil and a good
squeeze of lemon juice just before serving.
keep the whole family happy! The When choosing bacon to use in Serve with one slice of low-GI bread per
raita in this recipe replaces the need this recipe, buy lean bacon and person.
for chutney, which lowers the sugar remove all the visible fat before
content of the meal. cooking, to lower the fat content.
43
 Mushroom and Lentil Burgers
Pork, Apple
and Sage Casserole

per portion
energy protein fat carb fibre sodium

1290kJ 12g 18g 22g 9g 218mg

per portion
energy protein fat carb fibre sodium

1914kJ 44g 19g 23g
serves: 4
Olive oil
2 onions, finely diced
4 sticks celery, finely diced
5 garlic cloves, roughly
chopped
2 fresh bay leaves
Salt and freshly ground
pepper
800g to 1kg pork shoulder
(trimmed of all fat), cubed
2T plain flour
¼ cup apple cider vinegar
¼ cup apple sauce, unsweetened
2T wholegrain mustard
1T tomato paste
4 sprigs sage, chopped
6 sprigs fresh thyme
2 cups chicken stock
2 apples, peeled, cored and quartered
4g 428mg serves: 4
1 x 410g tin lentils, drained
and rinsed
Olive oil, for frying
1 onion, finely chopped
2 garlic cloves, crushed
3 small baby marrows, grated
125g mushrooms, finely sliced
Zest of 1 lemon
Salt and freshly ground pepper
2 slices brown bread,
crumbled into breadcrumbs
1 egg
Lettuce, for serving
Guacamole, for serving
method:
Place the lentils into a glass
bowl and mash. Don’t mash
too smooth as it’s nice to have
some texture. Set aside.
Heat a little olive oil and
gently cook onions and garlic
for a couple of minutes or
until soft and translucent.
Add the courgettes and
mushrooms and fry until any
liquid has cooked away.
Season with lemon zest and a
little salt and pepper.
Remove from heat and allow
to cool.
Add the cooled baby marrow
mix to the lentils, together
with the breadcrumbs and
egg, and mix well.
Shape into 4 equal sized
patties and place in fridge for
30 mins to firm up.
Heat a little more olive oil and
fry burgers for about 5 mins
on each side until golden
brown.
Serve on lettuce leaves with
roasted sweet potato wedges
and guacamole.

method:
Preheat oven to 170°C. Heat a little olive Add chopped
oil and cook onions, celery, garlic and apples, cover with
bay leaves over a medium heat. Cook for lid and transfer to oven
10 mins, stirring occasionally. to roast for about 45 mins or
Place pork cubes in a large bowl and until pork is tender.
dust with flour, tossing to coat. Season Remove from oven and serve with
with a little salt and pepper. roasted sweet potatoes and
Add pork to the pan and brown well. steamed vegetables.
Stir in the vinegar, apple sauce,
mustard, white pepper, tomato paste, Top tip:
sage and thyme. Cook for 5 mins. Top tip: These burgers offer many
Add stock and bring Trimmed of excess fat, pork is one nutrient benefits: they are high in
to a simmer. of the leanest meats. Make your fibre, contain mostly healthy fats
own apple sauce at home by stewing and offer a variety of vitamins
apples and water. and minerals.

44 45

Roasted Cauliflower and Lentil Soup
energy protein fat carb fibre
824kJ 14g 5g 28g 9g
serves: 4
1 head cauliflower, cut into florets
1T ground cumin
Salt and freshly ground pepper
Olive oil
1 onion, finely diced
1 carrot, peeled and finely diced
1 stick celery, finely diced
2 garlic cloves, finely chopped
1 can of lentils, rinsed and
drained well
4 cups vegetable stock
1T cornflour
1T water
Fresh coriander
method:
Preheat oven to 200°C.
Place cauliflower onto a roasting
tray and season with cumin, salt and
pepper.
Drizzle with a little olive oil and roast
for 30 mins or until cauliflower is
cooked and golden brown.
Heat a little olive oil and cook onions,
carrots, celery and garlic for a couple
of minutes.
Add roasted cauliflower together with
the vegetable stock and lentils, and
simmer gently.
Place the cornflour into a small bowl
and add the water. Mix until a paste is
formed and stir into soup.
Cook for a further 10 mins or until soup
has thickened slightly.
Serve with fresh coriander.
46
per portion
sodium
540mg
Top tip:
Lentils are a source of soluble
fibre, helping to promote blood
glucose control and healthier
blood cholesterol levels.
Lekker ‘Lasagna’
per portion
energy protein fat carb fibre sodium
968kJ 22g 6g 27g 8g 157mg
serves: 4
200g sliced peppers
2 garlic cloves, crushed
200g lean minced beef
100g red lentils
2t dried origanum, plus extra for sprinkling
1 tin tomato puree
1 brinjal, sliced into 1½ cm rounds
4 tomatoes, sliced into 1cm rounds
2t olive oil
¹⁄³ cup low-fat cheddar, finely grated
1 cup low-fat Greek yoghurt
Grated nutmeg
method:
Cook the peppers gently in a large
non-stick pan for about 5 mins,
then add the garlic and cook for 1
minute more.
Add the beef, breaking up with
a fork, and cook until brown.
Tip in the lentils, half the
origanum, the tomato
puree and a splash of
water.
Simmer for 15 to 20
mins until the lentils
are tender, adding more
water if you need to.
Meanwhile, heat the grill.
Arrange the brinjal and
tomato slices on a non-stick
baking tray and brush with
oil. Sprinkle with the remaining
origanum and some seasoning,
then grill for 5 to 6 mins each side.
Spoon half the beef mixture into
an ovenproof dish, and top with half
the sliced brinjal and tomato, then
repeat. Spoon over the yoghurt
topping and sprinkle with cheese,
Top tip:
origanum, and nutmeg. Grill for 6 to
Replace the dried origanum
10 mins or until bubbling.
with fresh origanum or basil for
Serve with a large green salad. a pop of fresh flavour.
47
 dinner
Shop for your

ingredients at Pick n Pay!

PnP Julienne PnP White PnP Lemon Juice PnP Brinjals PnP Fresh Keep a mix of PnP PnP Canola &
Carrots and Mushrooms is the easiest way are the secret Chicken Breasts Frozen and Fresh Extra Virgin
Brussel Sprouts are the winning to always have ingredient in our are the star of our Vegetables Olive Oil Blend,
are a great source ingredient for our freshly squeezed Lekker 'Lasagna', Winter Stirfry and stocked at home. Diced Peeled
of nutrients and Mushroom and lemon juice on offering a lower a great alternative This makes recipes Tomatoes and
your new favourite Lentil Burgers, hand - just the carb alternative for Beef Satay - easy to prepare. Crushed Garlic
veggies thanks to packed with thing for our Fish to regular lasagna simply replace the Remember, frozen are three of
our Crispy Brussel flavour. Buy them Baked in Paper sheets, packed steak strips with or fresh, both our favourite
Sprouts Salad and whole or sliced, and Winter Stirfry with flavour and thin strips of fresh contribute to your ingredients in the
Winter Stirfry. ready to use. recipes. nutrients. chicken breast. 5-a-day! kitchen. Inspired by you
48 49
 Snacks
& treats
W
hat would life be without a treat now
and again? This collection of healthier
snacks and treats is higher in fibre
and lower in sugar than many similar products
available on the market. Now even your treats
have nutrition credentials to brag about... Enjoy!

50 51
Granola Snack Bars
method: Homemade Peanut Butter

per portion
energy protein fat carb fibre sodium

2g 2g 6g 2g 14mg Preheat oven to 180°C.

per portion
203kJ energy protein fat carb fibre sodium
Mix all the ingredients together.
Spread the mixture into a baking tray.
564kJ 6g 10g 9g 2g 75mg
makes: 12 Cook for 20 to 25 mins, until lightly golden.
1 cup butternut squash puree makes: 1 jar
½ cup homemade peanut butter 300g unsalted peanuts
1 egg ½t salt
1 cup raw oats 1t honey
1 cup bran cereal 2t vegetable oil
½ packet chopped almonds 4 apples
1 grated apples (squeeze out
excess liquid) method:
Place the peanuts, salt and honey into
the bowl of a food processor and process
for 1 minute.
Scrape down the sides of the bowl. Place
the lid back on and continue to process
for 1½ to 2 mins, while slowly drizzling in
the oil, until the mixture is smooth.
Place the peanut butter in an airtight
container and store in the refrigerator
for up to 2 months.
Serve with wedges of apple.
 

Top tip: Top tip:

Two of these granola bars would make a Peanuts are high in healthy
perfect snack between meals. They are monounsaturated fatty acids - and this
lower in fat and energy than most snack peanut butter recipe has less salt and
bars, and rich in vitamins and minerals. more fibre than most!

52 53
 Beetroot Hummus
Salt & Thyme Sweet Potato Crisps

per portion
energy protein fat carb fibre sodium

437kJ 3g 8g 8g 2g 75mg

per portion
energy protein fat carb fibre sodium

441kJ 3g 4g 18g 3g 340mg

makes: 1½ cups method:
serves: 4 2 beetroots, peeled, cooked and Place all ingredients into
roughly chopped a food processor and blend until
2 sweet potatoes, skin on
and scrubbed clean 1 can chickpeas, drained and smooth.
rinsed
1T olive oil Season with salt and pepper.
1 garlic clove, crushed
Salt and freshly ground Serve with crudite like carrot,
Juice and zest of 1 lemon
black pepper cucumber and celery sticks, baby
2-3T tahini paste tomatoes, and any other chopped
A few sprigs of thyme Pinch of ground cumin raw vegetables you have.
3-4T olive oil
method: Salt and freshly ground pepper
Preheat oven to 190°C.
Slice the sweet potatoes
into rounds (as thin as
possible).
Drizzle over the olive
oil and toss until lightly
coated.
Place onto an oven tray
and season with salt
and pepper.
Pick the thyme leaves
and sprinkle on top.
Roast in oven for
about 20 to 30 mins
or until golden brown
and crisp.
* You may need
to toss during
roasting as
some sweet
potato rounds
may crisp up
quicker than
others.

Top tip:
Sweet potatoes are rich in beta-carotene,
Top tip:
offer a source of fibre, and they have a A novel way to prepare hummus –
lower GI (Glycemic Index) than regular the beetroot boosts the antioxidant
potatoes. Orange-fleshed sweet potatoes content and provides a wealth of
are even healthier! other vitamins and minerals.

54 55
 Chocolate Yoghurt Lollies
Holiday Fruit Tarts

per portion
energy protein fat carb fibre sodium

method:

per portion
energy protein fat carb fibre sodium
425kJ 7g 3g 11g 0g 88mg
716kJ 3g 11g 16g 1g 80mg Preheat oven to 220°C.
Using a cookie cutter, cut out puff pastry serves: 4 method:
serves: 8 rounds. Using a slightly smaller cutter, make
¼ cup unsweetened Place cocoa, honey and hot
½ roll defrosted puff pastry a dent in the round to form a border. water into a bowl and mix to
cocoa
1 small knob melted butter Bake until crisp, golden and puffed. a paste.
2t honey
1½ nectarines (or peaches), sliced Slice nectarines and toss with granadilla pulp. Stir chocolate mixture
1T hot water through yoghurt until
2 granadillas Arrange fruit in the puffed rounds and serve
topped with a spoonful of plain yoghurt. 2 cups plain low-fat combined, and pour into ice
4T plain low-fat yoghurt yoghurt lolly moulds.
Insert a lolly stick or
unsharpened kebab stick
into the centre of the mould.
Freeze until completely
frozen: usually about 2 hours
depending on how cold the
freezer is.
Enjoy as a treat on a hot day!

Top tip:
These tarts are a good plan for
Top tip:
bring and share parties, as you This dessert is low in fat and a
won't be tempted to go for the good source of calcium. It will
sweeter treats on offer. also be a hit with kids!

56 57
Apple, Carrot and Bran Muffins

per portion
energy protein fat carb fibre sodium

554kJ 3g 7g 15g 4g 31mg

makes: 12 High Fibre Rusks
½ cup wheat bran 1t nutmeg method:
1 cup wholewheat flour 1 egg, beaten

per portion
Preheat oven to 180°C. energy protein fat carb fibre sodium
¼ cup nutty wheat flour ¼ cup vegetable oil
1t bicarb 2 grated golden In a large bowl, mix together bran, 533kJ 4g 6g 16g 3g 105mg
½t salt delicious apples    flours, bicarb, salt, baking powder
1 small carrot, finely and spices.
1½t baking powder
1t ground cinnamon grated In a separate bowl, whisk together egg makes: 40
1t mixed ground spice ¼ cup chopped and oil until smooth. Stir in grated apple, 500g wholewheat flour 1½ cups bran flakes
unsalted peanuts carrot and nuts. 1t salt 1 cup sunflower seeds
Combine mixtures. 1t baking powder ½ cup pumpkin seeds
Spoon batter into paper-lined muffin 55ml brown sugar 1 cup chopped almonds
cups. Bake for 22 to 25 mins or until tops 1 cup oats 1 egg
spring back when lightly touched. 2 cups low-fat
Cool on a wire rack. buttermilk
¹⁄³ cup butter

method:
Preheat oven to 180°C.
Combine flour, salt and
baking powder, add
all the other dry
ingredients and
mix.
Beat egg and
buttermilk, melt
butter and add
to the dry mix.
Mix well.
Spoon into
a large deep
baking dish.
Bake for 45 to 60
mins.
Cool completely and
then cut into rusks.
Dry on baking sheets in a
cool oven (80°C) overnight.

Top tip: Top tip:

These muffins are a high-fibre snack These rusks are a much healthier
packed with extra micronutrients from alternative to most store-bought
the apple, carrot and nuts. To lower their brands, but still relatively high in
GI, use oat bran rather than wheat bran. carbs, so keep them as a treat!

58 59
 Flourless Chocolate Tart
Crustless Milk Tart
makes: 1 cake

per portion
energy protein fat carb fibre sodium

per portion
energy protein fat carb fibre sodium
1075kJ 6g 22g 11g 3g 53mg 200g butter 100g ground almonds
682kJ 6g 7g 21g 0g 85mg
200g dark chocolate, Cocoa powder,
broken into pieces for dusting
makes: 1tart method: method: 4 eggs Seasonal berries
20g butter, softened ½t baking powder Preheat oven to 180°C. Preheat oven to 180°C. 1t vanilla essence for garnish
3T sugar 2 cups low-fat milk Cream together the butter, sugar and Place butter and chocolate into a bowl and
1t vanilla essence Ground cinnamon for vanilla until pale and creamy. allow to melt gently over a pot of simmering
dusting water.
2 eggs Separate the eggs (setting aside the egg
whites for later) and add the yolks to the Beat together the eggs and vanilla essence
½ cup flour creamed mixture, then mix well. until light and pale.
Sift together the flour and baking powder. Stir the melted chocolate and butter mix
Add to the creamed mixture alternately into the whisked eggs and gently fold in
with the milk. the ground almonds.
Whisk the egg whites until stiff peaks Pour into a lightly greased and
form and gently fold into the milky lined 22cm baking tin.
mixture. Bake for 40 mins or until
Pour into a greased 22cm tart firm to the touch.
tin and bake for about 30 to Remove from oven
40 mins or until golden and allow to cool
brown and just set. for 15 mins in tin
Cool completely before tipping
before dusting with out and cooling
cinnamon and completely.
serving. Dust with sifted
cocoa powder
and serve
with fresh
berries.

Top tip: Top tip:

This is a healthier dessert which is
also rich in calcium and protein, due
to the milk content. If you halve the
sugar content and substitute it with a
granular sweetener like xylitol, it will
lower the total carb content.
This is a treat that is not too high
in carbs, but does have a very high
fat content, particularly saturated
fat, which is not recommended for
good heart health. Enjoy a very small
serving for a special occasion!

60 61
 snack
Shop for your

ingredients at Pick n Pay!

PnP Low Fat PnP Guacamole PnP Full Fat PnP Raw Nuts Orange Sweet PnP Nectarines PnP Apples come
Plain Yoghurt is is a firm favourite Cheese Sticks are excellent Potatoes are a delicious in every variety:
a useful, healthy to have in the are our new snacks on their are perfect snack all by Fuji, Royal Gala,
substitute for fridge for an favourite daily own, and can be for our Sweet themselves or Granny Smith,
cream. Use it in instant dip or snack. Individually added to baked Potato Crisps - the perfect fruit Top Red, Golden
our Holiday Fruit tasty snack. packaged, goods of all kinds. deliciously sweet. for our Holiday Delicious or
Tarts and our It’s also a great they’re ideal for Use them in our This is a great Fruit Tarts: they Starking. The
Chocolate Yoghurt source of heart lunchboxes for kids High Fibre Rusks savoury snack and add a burst of perfect portable
Lollies. healthy fats. and adults alike! for added flavour. easy to make too. freshness. snack! Inspired by you
62 63
new
private label
products

Pick n Pay has proudly
launched a range of products
called Live Well.
Live Well products offer holistic, superior
nutrition benefits when compared to
other similar foods in their categories.
These products contain less sugar, salt
and saturated fat, while encouraging the
intake of protein, fibre and good-quality
carbohydrates.
Live Well
yoghurts are Look out for the Live Well product range
fat free and for a healthier option in your day to
contain less day shopping!
sugar
Pick n Pay has developed a range of products
to help meet the needs of customers seeking
lower carbohydrate alternatives... 
Welcome Carb Sharp!
The products within the Carb Sharp portfolio:
• have a low carbohydrate content (≤ 5.0 g per 100 g), or
• have a lower carbohydrate content in comparison to a
parent product (at least 25% fewer carbs)
Check out these exciting Carb Sharp launches:

Live Well
cottage
cheeses are Live Well
fat free peanut butter
has no added Carb Sharp wraps
sugar or salt Carb Sharp
and pizza bases
crustless
are made with
quiches contain
cauliflower, eggs,
no wheat,
psyllium husk and
potato or rice
brown rice flour

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 It’s hard to beat a person
who never gives up.
Babe Ruth

Pick n Pay employs a registered dietitian, Leanne

Kiezer to provide free nutrition-related advice to
the public. Contact our Health Hotline to start
your nutrition conversation!
For more tips, articles and recipes to support the
management of diabetes, visit our website :
http://www.picknpay.co.za/health-corner-articles
Last Word

Health hotline
0800 11 22 88
healthhotline@pnp.co.za

You can also visit www.adsa.org.za to find a dietitian in your area who is registered
with the Association for Dietetics in South Africa (ADSA).

Disclaimer: The information in this brochure is not intended as a substitute for professional medical advice, diagnosis or
treatment. Please visit your healthcare professional for advice specific to your individual requirements.

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Ad to be supplied