Saturday, June 12, 2021

Substantial Wholemeal and Seed Loaf.

 


A meal in a slice. 12 slices from this loaf, ( as picture above), provide 180 calories , 22 carbs, 5 fibre, 6.3 protein.                 15 slices from this loaf ……………………provide 144 calories , 18.5 carbs, 2 fibre, 6 protein.



Saturday, June 5, 2021

Diabetic Turkey Meat Loaf

 


This very tasty Turkey Meat Loaf has been adapted from the extremely popular ‘ Chicken Meat Loaf ‘ recipe from this Blog. I have substituted 2% fat Turkey mince and made other small adjustments. 

IT IS EXTREMELY EASY TO MAKE. Using  TMX, FOOD PROCESSOR OR BY HAND.

Ingredients

500 grams, 2% Turkey mince. 

1 medium size carrot

1 medium size onion

1 slice of Wholemeal bread, made into breadcrumbs, crust included.

60 mls milk, any type

1/4 cup tomato sauce

2 eggs, large

1 large clove of fresh garlic.

3/4 teaspoon salt

1/2 teaspoon black pepper

TOPPING

3/4 cup tomato salsa

1/3 cup brown sugar

8 grams of mustard powder.

 METHOD 

Place onion, carrot and garlic in TMX bowl, chop speed 5/ 5 seconds.  Or chop finely by hand.

Add all remaining ingredients, EXCEPT TOPPING

Mix on reverse, speed 4/, 15 seconds. Scrape down. Mix 5 seconds, speed 4. 

Place into a  lined baking dish, approximately 26 x 16 cm, form into a slightly domed shape. 

Mix topping ingredients together  and spread over Turkey meat loaf. 

Bake 180 FF degrees, 45 minutes , or until no pink remains.  Or internal temperature reaches 165 f degrees on a thermometer. 

NOTES

This is a very filling dish

If 6 slices, per slice 217 calories, 18.4 carbs

If 8 slices, per slice 163 calories, 14 carbs. 

Cost, less than $10.


2 slices of Turkey Meat loaf, mixed with 1 cup cooked brown rice and homemade tomato sauce. Topped with a little cheese. Baked in oven. 








Wednesday, June 2, 2021

Spicy Pumpkin Soup, suitable for diabetics


The fresh ginger is essential to this recipe. 
I have adapted the recipe to TMX and the Air Fryer.  The original recipe is by theartisandiabetic.
4 very large serves, 170 calories and 23 carbs per serve. 
INGREDIENTS 
1.3 kg pumpkin , ( I used Butternut)
1 onion, chopped
2 sicks of celery or 1 small bulb of fennel.sliced
1 red capsicum , sliced
2 teaspoons of freshly grated green ginger.
3 cloves of garlic, smashed 
1 teaspoon ground Cumin 
1/2 teaspoon of curry powder
1 teaspoon ground nutmeg 
1 teaspoon ground Coriander 
2 tablespoons of olive oil 
Pinch salt and pepper.
1000 Mls vegetable stock, ( I used 2 teaspoons of TMX stock. And 2 chicken soup Cubes ) plus water.
METHOD 
Cut pumpkin Into 2 cm cubes and place into a large bowl and add 1 tablespoon of oil. Turn to coat . 
Place  on wire of AF and roast at 160 degrees until  edges are brown.  (. The darker the roast, the darker the soup. Shake and stir until cooked. 
Add,  onion, celery, red capsicum and 1 tablespoon of oil to TMX bowl , cook 20 minutes , speed. 2, 100 degree.
Add garlic and spices, cook, 5 minutes, 100 degrees, speed 2. 
Add pumpkin and stock. 
Cook 20 minutes, speed gentle, 100 degrees. 
THE TMX BOWL WILL BE. VERY FULL.  
Remove. to a container1/2 the  mixture,     and with the remaining mix, speed  10 for I minute 
Set aside puréed pumpkin and return remaining soup to TMX. 
Mix , speed 10 for one minute. 
Return all to TMX and gently mix Speed  1 , 30 seconds. 

Notes 
Serve as is ,   or top with seeds, fresh herbs, yoghurt. 
It is quite thick and a be thinned. 
I think it makes 6 serves, this will reduce the carbs and calorie count. 








Sunday, May 23, 2021

Diabetic Spicy Tomato Sauce. No added sugar, no onion.

 


This basic recipe is spicy hot due to the chilli flakes.  Leave them out if you don’t like a little heat.  

The recipe makes 1 litre but will not keep on the shelf or in the fridge for more than a couple of days.

I suggest freezing it in small amounts, in glass containers. 

I prefer to use home grown tomatoes, however it can be made with tinned tomatoes, or 1/2 and half. 

1/2 a cup of the made sauce,

90 calories 

10g carbs

Sugar 7 g

Fat 0.5

Ingredients 

1 kilo of tomatoes, fresh or tinned

120 mls of Apple cider vinegar

4 teaspoons olive oil

3 cloves of garlic, sliced

1 teaspoon each of, ground cloves, black pepper, ground ginger.

2 teaspoons mixed spice. 

Pinch of Cayenne pepper

1 teaspoon of chilli flakes ( optional)

Method

Place all ingredients into TMX bowl or medium size saucepan. 

Simmer 30 minutes, lid off 

or for  TMX cook 30, 100 degrees, speed 2, cup out

TMX, blend 1 minute, speeed 10

Saucepan, use a stick blender and process until smooth, or

Place in food processor and blend until smooth.

Note

Use on Pizza base

Add to Spag Bol sauce

Baked potato with a little cheese

Fish Chowder


Saturday, May 15, 2021

Diabetic curried flat bread / pockets

 


Super easy and super tasty.

I have adapted this recipe to TMX  from, ‘A cookbook for Diabetics by a dietitian and chef.’

I have also changed the process to use my Mexican press.   However they are easily rolled with a rolling pin. 

The recipe specifies a small amount of Chicken, 40 g, for each pocket.   If this is included with tomato, lettuce and cucumber the total pocket is Calories  193, and 28 .5 carbs. 

Ingredients. 

220 bread flour, ( I used Laucke Crusty White Mix)

1 teaspoon salt

1 1/2 teaspoons of instant yeast

160 mils low fat milk, warm

2 teaspoons of olive oil

1 teaspoon of chilli flakes ( original recipe 3 )

2   Of curry powder. 

Method

Heat oven to 380 degrees ff

Place all ingredients in TMX bowl and knead for 3 minutes. 

Place in oiled dish , cover and  stand for 30 minutes.

Cut and roll into  7 place back into dish, cover and leave for 10 minutes. 

Either press in Mexican press machine or roll to 1/4 inch thick.

Bake 10 to 15 minutes, ( mine took 10 minutes. )



Grill small thin slices , 40 g, of chicken breast and fill each pocket with lettuce, tomato and cucumber. 

The original recipe marinated the chicken in a curry sauce. I used a dash of soy sauce.


Leftover chicken schnitzel, Avo, cucumber and tomato.

Thursday, May 13, 2021

Diabetic, Clean Quince and Apricot spread.

 I wanted to create a spread that had an intense burst of flavour.  I first tried Quinces with chia seeds but it was a bit flat.  I then reconstituted some Australian dried Apricots and added them to the Quince pulp.  Bingo ! This did the trick. 

Ingredients and process

6 large Quinces,, Wash and rub off fuzz.  Leave skin and cores in. and cut in to quarters.

Place in a slow cooker and cover with water. Cook on high until soft.

Save liquid and pulp in separate containers, Set aside 

Remove core, leave skin on. 

Weigh out 500 grams, set aside.


Weigh out 200 grams of dried Australian Apricots, ( these have more flavour than the Turkish ones)

Cover these with the quince liquid that was set aside. ( I used 300 grams of liquid)

Microwave in a large bowl , covered, for 10 minutes. 


Add, cooked Apricots and liquid to TMX bowl with 500 gams of Quince pieces

4 tablespoons of chia seeds

2 teaspoons of Vanilla

Cook 10 minutes, 100 degrees, speed 2.

( there will be some texture remaining.)

Add more liquid for a softer paste.

Decant into sterile jars and when cool refrigerate. Will keep for 2 weeks. 

Can be frozen. 


I’ve attempted a Calorie and Carb calculations 

Total amount, and that’s a lot

Calories 1485

Carbs 222

Used some to fill baked apples. 

Nice on breakfast oats


Mix with Balsamic vinegar to brush Duck breasts prior to baking .

Diabetic Belgium Waffles, Rolled Oats Oats and Cashews

 These are mixed in the  TMX and cooked in a waffle machine.  The recipe is similar to the Pizzelle recipe but thinner so that it I’ll spread.  They are soft when cooked, so to crisp up, use a toaster or Air Fryer. A quick heating in a hot oven would also be good with the added benefit of heating several at the same time. 

The recipe makes 8 single Waffles or 4 serves.  Th freeze well. 

Into TMX bowl place 

1 1/2 cup of water

260 g Rolled  oats

50 g of unsalted Cashew nuts, raw or roasted. 

Grind 1 minute, speed 10. 

Swap down, mix agin 30 second, speed 10. 

Set aside. 

Heat waffle machine well, ( 10 minutes)

Time first waffle for 5 minutes. Increase time as needed