With 2.7 million South Africans suffering from diabetes, education around it should be a high priority. The list below of which foods to be wary of and which ones to incorporate in a daily diet is a step in the right decision for anyone who suffers or knows anyone who is diabetic.
Best choices:
- Whole wheat flour
- Corn or corn made products
- Whole grains
- Broil or grilled meat
- Fresh vegetables, preferably eaten raw, steamed or grilled.
- Low sodium or unsalted dishes.
Worst choices:
- Processed grains eg: white rice.
- Some fruits, banana’s, melons and peaches all contain a lot of sugar.
- Pastries and bakery goods. Cinnamon rolls and doughnuts they are all made from processed white flour and are high in fat.
- Butter and sauces
- Fried or higher fat cuts of meat
- Fizzy cold drinks
Diabetic friendly dishes don’t have to be boring. Here are some delicious recipes to try out.
Asian Pork Quesadillas
- 227g of tenderloin pork , cut into thin bite-size strips
- 1/2 teaspoon black pepper
- 1/2 teaspoon ground ginger
- 2 -3 teaspoons olive oil or canola oil
- 1/2 of a medium red onion, cut into thin wedges
- 3 cups shredded Napa cabbage
- 4 7 – 8 – inches whole grain tortillas
- Nonstick cooking spray
- 1 recipe Peanut Sauce
- Shredded Napa cabbage (optional)
Directions
- Preheat oven to 150 degrees. In a medium bowl, combine pork, pepper, and ginger. Toss gently to coat pork.
- In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add pork; stir-fry about 3 minutes or until pork is cooked through. Remove pork from skillet; keep warm.
- Add onion to skillet, adding the remaining 1 teaspoon oil if needed. Stir-fry for 2 minutes. Add the 3 cups cabbage; stir-fry about 2 minutes more or just until onion is tender and cabbage starts to wilt. Stir pork into cabbage mixture in skillet.
- To assemble, coat one side of each tortilla lightly with nonstick spray. Place tortillas, coated sides down, on a work surface. Using a slotted spoon, spoon pork mixture to one side of each tortilla. Drizzle with Peanut Sauce. Fold tortilla over filling.
- Preheat a large skillet over medium heat for 1 minute. Add two of the quesadillas to hot skillet; cook for 4 to 6 minutes or until browned, turning once. Remove quesadillas from skillet; place on a baking sheet. Keep warm in the oven. Repeat with the remaining quesadillas. If desired, serve quesadillas on additional shredded cabbage. Makes 4 servings.
Strawberry Fudge Brownies
Ingredients
- Nonstick cooking spray
- 1 packet of sugar free chocolate fudge brownie mix
- 1/2 cup unsweetened applesauce
- 1/3 cup chopped pecans
- 1/4 cup refrigerated or frozen egg product
- 3 tablespoons canola oil
- 1 cup fresh strawberries, coarsely chopped
- 1 ounce white, dark or semisweet chocolate
Directions
- Preheat oven to 180 degrees. Lightly coat a square baking pan with nonstick spray. In a medium bowl, combine the brownie mix, applesauce, pecans, egg product, and oil. Beat with a wooden spoon 50 strokes or until combined.
- Spread batter evenly into the prepared pan. Sprinkle the chopped strawberries on top. Bake 35 minutes or until a toothpick inserted near the center comes out clean. Cool completely on a wire rack.
- Meanwhile, in a small heavy saucepan melt the chocolate over low heat and drizzle over the brownies.