Diabetes Australia Recipes: Cook Diabetes Friendly Recipes

Diabetes Australia Recipes: Low Cholesterol Recipes Australia

It’s understandable why “diabetes australia recipes” is such a popular search phrase. Diabetes is a very common disease in Australia, with 280 Australians developing the condition every day (Source: Diabetes Australia). 

With around 1.8 million Australians living with diabetes (Source: Diabetes Australia), having a healthy diet can help everyone to live well. 

What does a diet for preventing or managing diabetes involve?

A diet to help prevent or manage diabetes aims to improve your overall health and wellbeing. It is part of a healthy lifestyle that also includes regular sleep and exercise.

There is no diet that is specific to help prevent or manage diabetes. The guidelines below are for both people with diabetes and the general population to live healthy and vibrant lives. 

• Try to make sure that the energy you consume matches the amount of physical activity you do
• Include less saturated fats and more polyunsaturated and monounsaturated fats
  • Foods with polyunsaturated fats include fish, tahini, linseed and chia seeds, plant and seed oils (e.g. sunflower, soybean, safflower, etc.), and nuts (e.g. pine nuts, walnuts and brazil nuts.
  • Foods with monounsaturated fats include avocados, unsalted nuts (e.g. almonds, cashews and peanuts), olives and cooking oils made from plants or seeds (e.g. olive, canola, peanut, etc.)
• Consume smaller amounts of sugar
• Include higher amounts of protein for body growth and repair

An example of a commonly referred to diet for managing diabetes is the Mediterranean Diet, which comprises:

• High monounsaturated and polyunsaturated fats
• High intake of beans/legumes
• High intake of fruits and vegetables
• High intake of grains and cereals
• Moderate quantities of fish, white meat and low-fat dairy

Additionally, the Mediterranean Diet involves a lower intake of:

• Red wine
• Red meat, processed meat and eggs
• Sweets, sweet desserts and sweet drinks

Ideal portion sizes vary depending on age and sex. The Australian Guide to Healthy Eating provides guides on portion sizes for children, adolescents and toddlers as well as adults. 

Learn more about healthy eating from expert dietitians with our free Life! program.

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What are some examples of low cholesterol recipes?

A lot of people find it difficult to maintain a healthy diet alongside the busyness of their day to day life. 

That’s why the Life! program has a wealth of easy low cholesterol recipes available to try. Not only can you cook these meals and make them a part of your diet for preventing or managing diabetes, but they give you an idea as to what foods are ideal to eat more often.

Apple Porridge

Ingredients

• 2 cups rolled oats
• 4 cups water
• 1 apple, cored and thinly sliced
• Reduced-fat milk, to serve

Method

1. Combine all ingredients in a small saucepan over medium heat
2. Bring to a slow boil and then reduce the heat to low.
3. Cook porridge, stirring occasionally for 10 minutes or until thick.
4. Serving suggestion: Serve with milk.

Homestyle Beans

Ingredients

• Olive or canola oil spray
• 1 medium brown onion, peeled and diced
• 2 cloves garlic, crushed
• 1 tbs no-added-salt tomato paste
• 1 tsp smoked paprika
• 400 g can no-added-salt diced tomatoes
• 1 tbs salt-reduced tomato sauce
• 1 tbs Worcestershire sauce
• 420 g can no-added-salt cannellini or butter beans, drained and rinsed
• 3 tbs parsley, finely chopped
• 4 slices wholegrain bread, toasted
• Pepper, to taste

Method

1. Spray oil in a medium saucepan and cook onion and garlic over medium heat until softened
2. Add the tomato paste and smoked paprika. Stir through and cook for 1 minute
3. Add the can of tomatoes, including juice, tomato sauce and Worcestershire sauce. Mix well and bring to the boil.
4. Reduce the heat and simmer uncovered for 10 minutes until slightly thickened.
5. Add in the cannellini beans and stir until heated through.
6. Remove from heat, mix in the parsley, pepper and serve on toast.

Fluffy Spinach and Mushroom Omelette

Ingredients

• 2 eggs, yolks and whites separated
• 1 tbs reduced-fat milk
• olive or olive oil spray
• 4 button mushrooms, sliced
• 1/2 cup baby spinach leaves
• 1 tbs reduced-fat cheddar cheese, grated
• 1 tbs chives, chopped
• Pepper, to taste

Method

1. Place the egg yolks in a medium bowl. Add the milk and mix well.
2. In a separate bowl, whisk the egg whites until soft meringue-like peaks are formed. Gently fold egg whites into the egg yolk mixture and set aside.
3. Spray a small non-stick frying pan with oil and place over medium heat. Add mushrooms and cook on medium heat for 3 minutes until softened. Add baby spinach and cook for a further minute until wilted. Remove from pan and wipe pan clean.
4. Spray pan again and return to medium heat. Pour in the egg mixture and cook for 2-3 minutes or until surface is nearly firm. Sprinkle the cheese, mushrooms, spinach and pepper over half the omelette, then fold over the other side to enclose the filling. Garnish with the chopped chives.

Chicken Parma

Ingredients

• 200 g skinless chicken breast
• 1 x 400g can no-added-salt diced tomatoes with basil, onion and garlic
• 1/4 cup basil leaves
• 1 x 270g jar char-grilled capsicum or roasted pepper strips
• 1 cup baby spinach leaves
• 1 sweet potato, about 400 g
• 1 potato
• 2 tbs reduced-fat milk
• 1/4 cup reduced-fat mozzarella cheese, grated
• To taste pepper

Method

1. Preheat oven to 200°C (180°C fan forced).
2. Spread a little of the diced tomato in the base of a small ovenproof dish.
3. Halve the chicken breast lengthways to form 2 thin steaks. Using a rolling pin, pound steaks between 2 sheets of plastic wrap to 5mm thickness. Arrange chicken on tomatoes in pan base. Top each with basil leaves (save a few for serving) and capsicum. Pile on spinach, spoon over remaining diced tomatoes and sprinkle with mozzarella. Bake for 20 minutes until chicken is cooked and melted cheese has browned.
4. Microwave potato and sweet potato in a covered dish with 2 tablespoons water on HIGH (100%) for 6-8 minutes, stirring after 4 minutes. Add a splash of milk and pepper and mash with a potato masher until smooth, adding additional milk if a smoother texture is desired.
5. Divide mash and chicken between serving plates, sprinkle with remaining basil.

Healthy Crackers

Ingredients

• 200g sunflower seeds
• 60g flaxseed
• 100g sesame seeds
• 6 tbsp Macro Gentle Fibre
• 500ml water
• 2 tbsp chia seeds

Method

1. Preheat oven to 180c, line a baking tray with baking paper.
2. Combine all the ingredients into a bowl, leave to stand for 10 minutes or until all the water has been absorbed and the mixture has thickened.
3. Spread the mixture as thinly as possible on your baking tray, ensuring the mixture is spread evenly without any holes.
4. Bake for 30 minutes or until crispy.
5. Break the crackers up into desired size, serve and enjoy!

Smoothie

Ingredients

• 2 cups reduced-fat milk
• 1/2 cup low-fat natural yoghurt
• 1 ripe banana
• 2 tbs rolled oats

Method

1. Place all ingredients in a blender, mixing until smooth and well combined.
2. Serve immediately in a tall glass.

How else can I prevent type 2 diabetes?

The Life! program is a free healthy lifestyle program that helps you improve your eating habits, increase your physical activity and manage stress. You can choose from a group course or the telephone health coaching service. 

Our experienced health professionals will help you make small changes to your lifestyle so that you can achieve your health goals and reduce your risk of type 2 diabetes and cardiovascular disease.

Life! is funded by the Victorian government and managed by Diabetes Victoria. You can check your eligibility for the program here.

Take the health check

Sources

https://www.diabetesaustralia.com.au/about-diabetes/diabetes-in-australia/

https://lifeprogram.org.au/health-hub/#recipe

https://www.racgp.org.au/FSDEDEV/media/documents/Clinical%20Resources/HANDI/Mediterranean-diet.pdf

Reviewers:

Elleni Kaias, Accredited Practicing Dietitian | Primary Care Engagement Lead

Kristie Cocotis, Head of Prevention and Health Promotion

Sarah Dubé, Strategy and Engagement Lead

Ria Cheripuram, Digital Communications Officer

Tegan Kohlman, Communications and Social Marketing Officer