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


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)


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.


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. 


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 teaspoons   Of curry powder. 


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 

Wednesday, May 5, 2021

Diabetic Pizzelle. Roll oats and Cashews

The original recipe was for waffles.  I have adapted it to mix in TMX and cook in an electric Pizzelle machine.  It makes 7 discs.  

If 50 grams of grated  Parmesan Cheese is included in the mix, then approximately each round is 160 calories, and 17 gams of Carbs. 

The basic mix, without any additions, is approximately 124 calories and 16 Carbs.

 Into TMX bowl place 1 cup of water

155 grams of rolled oats

50 grams raw or roasted unsalted. Cashew nuts 

Mix , speed 10 , for 1 minute.

Add more oats or water as needed.  The mix should form a stiff blob and will be a bit sticky.


These can replace water crackers.

I served them with Beetroot dip and cashew cream and clean Raspberry jam. 

Can add grated Parmesan cheese , 1 tablespoon to 1/2 the mix.

Sesame seeds .