Festive food for diabetics

2011-12-08 00:00

WE have put together a couple of menu ideas with recipes, which although are not the traditional festive fare of ham and turkey, may provide other celebratory meal ideas. There is nothing wrong with having the traditional­ Christmas meal, as long as it is kept in moderation, and you don’t eat too many carbohydrates.

For example if soup is the starter, don’t have bread with it. Roast baby potatoes­ in their jackets, together with sweet potatoes, with just a spray of olive oil, Don’t have rice as well as potatoes. Keep pudding portions to a small helping. Snack on healthy options such as crudite, and even avoid things such as raw nuts if you are having a richer meal with pudding.

All recipes included in this article have been taken from the Eating For Sustained Energy range of books by registered­ dieticians Gabi Steen- kamp, Lizbet Delport and Jeske Wellman.

 

ROAST LAMB AND BEANS

(book 1)

Ingredients

1 x 410 g tin small white beans drained

1 leg of lamb (deboned) ± 1 kg

10 ml ground cumin

4 cloves garlic cut into slivers (or 10 ml crushed garlic or flakes)

500 ml peach juice (2 cups)

1 ml (¼ t) salt

freshly ground pepper to taste

3 small sweet potatoes

3 carrots, sliced

4 onions, quartered

60 ml (4 T) plain yogurt

15 ml (1 T) gravy powder or cornflour

parsley to garnish

 

Method

• Preheat the oven to 160°C

• Trim off as much of the outer fat from the meat as possible. Rub with the cumin.

• Make little nicks in the surface of the meat and tuck in the garlic slivers.

• Put the lamb in a large roasting pan with lid, or cover with foil.

• Add the peach juice to the roast. Season lightly with salt and pepper. Cover and roast for one hour, baste continuously.

• Add sweet potatoes, carrots, baby marrows and onions, and roast for another 30 minutes. Baste occasionally.

• Add the beans to the vegetables in the pan. Cover, and roast for another 30 to 40 minutes.

• To serve, remove the beans from the pan. Spread in a thick layer on a large platter. Arrange the vegetables on top of the beans.

• Place the roast under the grill for about five minutes to brown, if necessary.

• Slice the meat and arrange on top of the vegetables.

• Heat the cooking juices from the meat in a saucepan. Mix the yogurt with the gravy powder and add to the sauce. Season to taste. Stir and cook until the sauce thickens.

• Pour some sauce over the meat and garnish with lots of parsley.

• Serve with a mixed salad to complete the meal.

• This is a whole meal and does not require the addition of other vegetables or starches.

• one serving = three protein, 1½ starch, one limited vegetable or fruit.

 

AUBERGINE TOWERS

Ingredients

½ packet of sundried tomatoes

15 ml oil — olive or Canola

2 to 3 medium aubergines (brinjals), sliced

1 fat-reduced feta round

60 ml sweet chilli sauce

 

Method

• Soak the sundried tomatoes in boiling water until soft. Set aside.

• Spray a large non-stick frying pan with non-stick cooking spray. Heat half of the oil in the pan and fry half of the aubergine slices on fairly high heat on both sides until brown.

• Keep turning so that they do not burn. Set aside. Add the other half of the oil to the pan and fry the rest of the aubergine slices.

• Layer aubergine slices spread with chilli sauce, feta and sundried tomatoes to form a tower.

• You can put a sosatie stick or toothpick through the tower to stabilise it.

• Serve as a starter, or a vegetable with any meal.

• one serving = ½ starch, ½ protein, one fat and two vegetables.

 

LEGAL CHEESE SAUCE FOR VEGETABLES

(book 1)

Ingredients

10 ml lite margarine

150 ml low-fat milk (long-life low- fat milk gives a creamy taste)

150 ml water from boiling vege-tables

1 ml (¼ t) salt

3 ml (½ t) mustard powder

50 ml flour

50 g low-fat cheddar cheese, grated

3 ml (½ t) grated parmesan (optional)

Method

• Melt margarine over low heat. Add the milk and vegetable water, then add the salt and mustard powder. Bring to the boil.

• Meanwhile mix the flour to a smooth paste with a little water.

• As soon as the milk boils, pour a little hot milk onto the flour mixture and stir well. Pour the flour and water mixture back on to the rest of the boiled milk and vegetable water.

• Return to the heat and boil until the sauce thickens.

• Add the grated cheeses and pour over the cooked vegetables.

• one serving = ½ dairy and ½ fat.

 

These recipes are choices of a selection­ of recipes. There are plenty more where they came from. There is just not enough space to include more.

The books are available from the Diabetes South Africa offices in the Hayfields Pick n Pay centre, or at Exclusive­ Books or the CNA.

They also make a great Christmas present for a person with diabetes, who enjoys cooking.

 

• Kate Bristow is a nursing sister with a special interest in diabetes. For further information please contact her at 082 406 8707.

 

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