Diabetes Info

14 servings

1 Exchange

99 Calories

(Not sure of how many grams of carbohydrate)

1/2 cup chocolate chips

3 cups skim milk

2 eggs

1/3 cup sugar replacement

2 tsp vanilla extract

8 slices bread (preferably slightly stale)

Melt chocolate chips in 1 cup of skim milk over medium heat. Stir in remaining milk and set aside.

Beat eggs until frothy, then add sugar replacement and vanilla extract.

Stir egg mixture into chocolate mixture.

Place bread into 1.5 litre caseerole dish ( you either keep them as whole slices or cut into cubes with or without crusts). Pour liquid over bread and place in preheated 180C oven for around 1 hour or until pudding is completely set.

Carbohydrates are a diabetics best friend in my opinion. Carbohydrate food generally make you feel more fuller faster than fats and keep the hunger pangs at bay longer. Also they are not easily converted into body fat. Diabetics should be evenly distributing their carbs intake throughout the day.

Carbohydrates are found mainly in bread, pasta, rice, cereals, legumes. Also in fruit & vegetables and dairy products, especially low fat milk and yoghurt.

4 Servings

Carbohydrates 13g

Fat 0g

3 large egg whites

1/3 tsp cream of tartar

1/4 cup sugar or sugar substitute

Preheat oven to 120C

In a large, clean bowl beat egg whites & cream of tartar with an electric mixer. When soft peaks start to form, slowly add the sugar while still beating. Increase mixer speed until stiff peaks form and mixture is glossy.

A good idea is to cut out circles of baking paper and divide and spread your meringue mixture onto these. Bake for 35 - 40 minutes or until surface becomes crusty.

A delicious filling I sometimes use:

1 punnet of strawberries, Chopped if you wish or leave them whole

2 tbsp of No added Sugar Strawberry Jam

Place ingredients together in a saucepan and bring to the boil. Then spoon strawberrie mixture onto prepared meringue nests.

The Glycaemic Index (GI) was originally developed to help people with diabetes. It is a ranking of carbohydrates in foods based on their impact on blood glucose levels. Pure glucose has a has a GI of 100.

Low GI = 55 or less

Medium/intermediate GI = 55-70

Hi GI = 70+

Mixing a high GI value with a low GI value will give you an intermediate GI value.

For more information on the GI Index vist http://www.glycemicindex.com/

You can search their database for the GI values of food

GI Estimate Low

Carb Exchanges = 1

Carbohydrates 12g

420kj with sugar or 391kj with sugar substitute

4g fat

Fruit Mince

375g mixed dried fruit

100g glace cherries, chopped

1/4 cup brandy

1 apple, peeled, cored & finely chopped

1/4 tsp mixed spice

pinch of nutmeg

1/2 cup brown sugar or sugar substitute

1/4 cup water

20g light olive oil spread

Pastry

2 cups plain flour

1/3 cup of icing sugar of sugar substitute

100g low fat margarine

3-4 tbsp water

• To make mince, combine dried fruit, cherries & brandy in a large bowl. Leave to marinade for 6 hours, covered.
• Add apple to a pan of boiling water and cook for 1 minute or until tender. Drain well and add to marinaded fruit with mixed spice & nutmeg.
• Combine sugar, water & olive spread together in a saucepan and stir over low heat until sugar dissolves. Add to fruit mixture and stir untill combined. Leave to cool for 1 hour (fruit mixture can also be kept in airtight container in fridge for upto 5 days)

Pastry

• Add sugar, margarine, flour into food processor and process until it resembles breadcrumbs. Add water slowly until mixture just starts to come together. Tip onto floured surface and knead lightly into a ball. Cover in cling wrap and place in fridge for 30 mins.
• Cut pastry with desired cutters. Place in muffin/patty tin. Divide mixture evenly between between pastry case and bake for around 18-20 mins in 180C oven.

Christmas time should be as joyous for diabetics, full of fun & feasting!!!!! Most recipes can be adapted and let’s face it we could all do with having a healthier version of our christmas favourites:)