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DIABETIC ALERT

 

SOUTH AFRICAN COOKBOOK FOR DIABETES
AND INSULIN RESISTANCE 1 

 

By Hilda Lategan

 

 

 

Recipes suitable for controlling low blood sugar levels,
insulin resistance as well as healthy slimming. 

 


Hilda Lategan has developed recipes that can be enjoyed safely, easily and are appropriate to support a good eating plan. 

 

"Diabetes is a problem, almost an epidemic of the 21st century," Hilda explains, "it is neither isolated nor confined, and what is important is to understand the implications of the disease and to treat it proactively, imperative if long term complications are to be prevented." 

 

Today medical research and good medical care help to gain a greater life expectancy. It is vital to control it well, resulting in a healthy and active balanced lifestyle, including exercise, rest and relaxation. 

 

Her book includes important information such as the differences between Type 1 and Type 2 Diabetes, the Glycemic index (G1) and the Glycemic load (GL), general tips for meal planning and for special occasions. 

 

Diabetic Symptoms:  Uncontrolled high blood sugar levels create the following symptoms:

 

  • Overwhelming thirst
  • Excessive urination, leading to dehydration
  • Tiredness and weakness
  • Body pains and flu symptoms
  • Disturbed vision
  • Pins and needles in feet and hands
  • Gnawing hunger pangs 
  • A desire to eat constantly and weight loss
  • Itchy skin, infections and poor wound healing
  • A coma, or unconsciousness

 

These need medical treatment without delay. 

 

 

GRANOLA MUESLI

 

Recipe Yields: 1 500 ml (750 g)
Portion Size: 100 ml (50 g)

 

900 ml rolled oats (325 g)
250 ml digestive bran (45 g)
25 ml sunflower seeds (15 g)
25 ml linseed (15 g)
50 ml cashew nuts, chopped (30 g)
100 ml wholewheat flour (50 g)
50 ml honey (optional)
15 ml canola oil
125 ml boiling water
5 ml vanilla essence
125 ml raisins, sultanas or fruitcake mix (80 g)

 

Mix the dry ingredients. Bring the honey, oil and water to the boil. Add the warm liquid and flavouring to the dry ingredients. Mix to form a moist mixture and spread out onto a large baking sheet. Bake at 150ºC for 30 – 35 minutes. Stir the mixture every 7 – 10 minutes, using a fork, and break up large pieces of granola. Add raisins or dried fruit and mix well. Leave to cool. Store in an airtight container. Serve with low-fat milk or yoghurt, depending on preference and diet prescription.

 

100 ml /50 g muesli = 1 ½ starch + 1 fat
Glycemic index:
low
Glycemic load: 14

 

Nutritional analysis per portion:
Energy: 710 kJ
CHO: 24,0 g
Protein: 4,2 g
Fat: 5,2 g
MUFA: 2,0 g
PUFA: 2,0 g
Chol: 0,0 mg
Fibre: 4,7 g


BANANA BREAKFAST DRINK

 

Recipe Yields: 1 portion
Portion Size: +- 250 ml

 

30 ml Bokomo Fibre Plus or Kellogg’s Hi-Fibre Bran breakfast cereal (10 g)
50 ml boiling water
1 firm, medium banana, cut into pieces (+- 80 g peeled)
5 ml lemon juice
5 ml honey (optional)
2 ml vanilla essence
pinch ground cinnamon
125 ml low-fat milk or plain low-fat yoghurt

 

Soak the breakfast cereal in the boiling water until the mixture has cooled down. Place all the ingredients in a liquidizer and liquidize until smooth and frothy. Serve immediately.

 

Apricot breakfast drink: Instead of banana, lemon juice and honey, use 90 g Naturlite apricot halves and 15 ml drained off apricot juice. Follow recipe above.

 

250 ml = 125 ml low-fat milk + 1 fruit + 1 starch
Glycemic index:
low (49)
Glycemic load:
15

 

Nutritional analysis per portion:
Energy: 767 kJ
CHO: 31,0 g
Protein: 6,8 g
Fat: 2,8 g
MUFA: 0,7 g
PUFA: 0,1 g
Chol: 10,0 mg
Fibre: 5,2 g

 

 

 

STIR-FRIED CHICKEN

 

Recipe Yields: 4 portions
Portion Size: 200 g

 

100 ml olive oil
5 ml chopped garlic
3 medium leeks, washed and cut into rings (150 g)
½ medium red sweet pepper, seeded and cut into strips (75 g)
½ medium green sweet pepper, seeded and cut into strips (75 g)
100 g fresh mushrooms, sliced
500 g chicken fillets, cut into strips
1 medium pineapple, peeled, cored and cubed (350 g)
25 ml brown onion soup powder
25 ml cornflour
25 ml soy sauce
50 ml water
250 ml boiling water

 

Heat the oil and stir-fry the garlic, leeks, sweet peppers and mushrooms until the mushrooms are cooked.  Add the chicken strips to the vegetable mixture and stir-fry until the meat changes colour and is cooked. Stir in the pineapple cubes and stir-fry until just cooked. Mix the soup powder and cornflour with the soy sauce and water until smooth. Stir the boiling water into the paste and add the resulting soup mixture to the fried mixture. Cook, stirring, for 1 minute, until the sauce thickens and is cooked.

 

200 g = 3 low-fat protein + 1 ½ starch + 1 vegetable
Glycemic index:
low (45)
Glycemic load: 10

 

Nutritional analysis per portion:
Energy: 1284 kJ
CHO: 22,4 g
Protein: 28,6 g
Fat: 9,0 g
MUFA: 4, 0 g
PUFA: 1,8 G
Chol: 78, 9 mg
Fibre: 3,7 g

 

Stir-fried pork with pineapple: Replace the chicken fillets with 500 g lean boned pork, cut into strips.

 

200 g = 3 low-fat protein + 1 ½ starch + 1 vegetable
Glycemic index:
low (45)
Glycemic load: 10

 

Energy: 1453 kJ
CHO: 22,4 g
Protein: 29,6 g
Fat: 13,1 g
MUFA: 6,4 g
PUFA: 1,6 g
Chol: 88, 3 mg
Fibre: 3,7 g


MOUSSAKA

 

Recipe Yields: 6 portions
Portion Size: +- 150 g

 

1 medium brinjal (+- 350 g)
5 ml olive oil
5 ml chopped garlic
1 large onion, peeled and chopped (150 g)
500 g lean beef mince
½ beef stock cube, crumbled
125 ml boiling water
25 ml tomato paste
10 ml dried parsley
5 ml dried mixed herbs
2 ml ground cinnamon
freshly ground black pepper
1 ml salt (optional)

 

Cheese Sauce:
60 ml cake flour
400 ml low-fat milk
2 ml salt
pinch pepper
1 ml grated nutmeg
1 medium egg, beaten (50 g)
125 ml grated Tussers cheese (50 g)
paprika

 

Cut the unpeeled brinjal into 5 mm thick slices. Soak in salted water for 30 minutes. Drain and rinse in cold water. Boil for 3 to 5 minutes in a little water until the brinjal is cooked but still firm.

 

Heat the oil and stir-fry the garlic and onion until the onion is translucent. Add the mince to the fried mixture and stir-fry until the meat is light brown. Stir the remaining ingredients, except the slat, into the meat mixture. Taste and add salt to taste. Arrange half the brinjal slices in a single layer in an oblong ovenproof dish. Spoon the meat mixture over the brinjal and spread out evenly. Arrange the remaining brinjal slices over the meat. Pour the cheese sauce over and sprinkle the remaining cheese and paprika over the dish. Bake at 180ºC for 35 to 40 minutes. Serve hot with rice and a crisp salad. If your dietary prescription allows more carbohydrates, you may add a wholewheat bread roll to the meal.

 

Cheese Sauce:
Mix the flour and a little milk until smooth. Bring the remaining milk to the boil. Trickle the flour paste into the boiling milk, stirring all the time. Cook, stirring for 2 – 3 minutes, until the sauce as thickened and is cooked. Season the sauce with sat, pepper and nutmeg. Stir the egg and half the cheese into the white sauce.

 

150 g = 2 ½ medium fat protein + 1 starch
Glycemic index:
low (30)
Glycemic load: 4

 

Nutritional analysis per portion:

Energy: 1 129 kJ
CHO: 12,5 g
Protein: 23, 8 g
Fat: 12,2 g
MUFA: 5,0 g
PUFA: 0,6 g
Chol: 107,0 mg
Fibre: 2,4 g

 

 

 

BROWN LENTIL BOLOGNAISE SAUCE

 

Recipe Yields: 6 portions
Portion Size: +- 200 g

 

275 ml dried brown lentils (220 g)
500 ml water
1 bay leaf
pinch ground cloves
pinch freshly ground black pepper, or to taste
30 ml olive oil
2 medium onions, peeled and chopped (200 g)
2 celery stalks and leaves, chopped (25 g)
125 g white button mushrooms, sliced
50 ml tomato purée
600 ml hot vegetable extract or 10 ml Marmite dissolved in 60 ml boiling water
50 ml vinegar
1 medium green apple, peeled, cored, grated (100 g)
50 ml chopped fresh parsley
salt and pepper to taste

 

Soak the lentils for 2 hours in water to cover. Drain. Place the lentils, 500 ml water, the bay leaf, cloves and black pepper in a saucepan. Simmer over low heat until the lentils are soft and cooked (30 to 40 minutes). Drain.

 

Heat the oil and stir-fry the onions and garlic until the onions are translucent. Add the carrots, celery and mushrooms to the onions and stir-fry until the vegetables are cooked but still crisp-tender.

 

Stir the cooked lentils in the vegetable mixture. Mix the tomato purée, vegetable extract and vinegar and stir into the lentil mixture with the apple. Simmer for 30 to 4 minutes, until the sauce is flavoursome and cooked.

 

Stir the chopped parsley into the sauce and season with salt and pepper to taste. Serve hot on cooked pasta. Add a crisp salad as desired, depending on dietary guidelines.

 

Comment: Replace the 220 g uncooked brown lentils with +- 600 g cooked lentils, or 1 ½ x 400 g cans lentils.

 

+- 200 g = 1 ½ low-fat protein + 1 vegetable +- 1 starch
Glycemic index:
low (24)
Glycemic load: 6

 

Nutritional analysis per portion:
Energy: 952 kJ
CHO: 24,5 g
Protein: 11,9 g
Fat: 4,8 g
MUFA: 3,4 g
PUFA: 0,4 g
Chol: 0,0 mg
Fibre: 10,7 g


SWEET POTATO AND CARROT BAKE

 

Recipe Yields: 6
Portion Size:
1 scoop

 

5 – 6 medium sweet potatoes, unpeeled, cut into 5 mm thick slices (500 g)
2 -3 medium carrots, peeled and coarsely grated (225 g)
1 large Granny Smith apple, cored, peeled and cut into slices (150 g)
50 ml chopped fresh parsley
1 ml salt
freshly ground pepper to taste
125 ml Cheddar cheese, grated (50 g)
250 ml low-fat milk
2 medium eggs, beaten (100 g)
grated nutmeg

 

Boil the sweet potatoes for 15 minutes in a little water, until just cooked. Drain. Steam the grated carrots of 5 to 10 minutes, until just cooked, and still crisp. Layer the ingredients in a greased 250 mm x 250 mm ovenproof dish as follows: half the sweet potato slices, carrots, apple, parsley, salt, pepper and cheese. Repeat the layers. Beat together the milk and egg and pour over the dish. Sprinkle nutmeg on top and cover the dish with a lid or foil. Bake for 20 minutes at 180ºC. Remove the lid and bake for a further 25 to 30 minutes, until the egg mixture has set. Serve hot, with a main dish such as roast chicken.

 

Comments: Although the dish can be chilled successfully in the refrigerator for up to 48 hours, it is not suitable for freezing. This vegetable bake also goes well with curried meat.

 

1 scoop = 1 starch + 1 vegetable + 125 ml low-fat milk
Glycemic index:
low 44
Glycemic load:
9

 

Nutritional analysis per portion:
Energy: 737 kJ
CHO: 21, 0 g
Protein: 6,9 g
Fat: 5,4 g
MUFA: 1,7 g
PUFA: 0,4 g
Chol: 81,9 g
Fibre: 3,5 g

 

 

APPLE AND RAISIN CAKE

 

Recipe Yields: 20 bars
Portion Size: 1 bar

 

250 ml wholewheat flour (130 g)
250 ml cake flour (120 g)
2 ml salt
5 ml mixed spice
5 ml baking powder
125 ml fructose (100 g)
125 ml seedless raisins (75 g)
2 large apples, peeled and grated (200 g grated)
5 ml bicarbonate of soda
250 ml buttermilk
2 medium eggs, beaten (100 g)
50 ml canola oil
ground cinnamon

 

Mix the dry ingredients and stir the raisins and grated apple into the mixture. Beat the bicarbonate of soda, buttermilk, eggs and oil together. Stir the milk mixture into the dry ingredients. Stir until just mixed.

 

Spoon the batter into a greased 230 mm x 230 mm cake pan and level the surface. Sprinkle cinnamon over the batter. Bake for 35 to 40 minutes at 180ºC until golden brown and cooked. Allow to cool in the cake pan for 10 minutes, then turn out onto a wire cooling rack to cool completely.

 

Comment: Apple and raisin cake tastes best freshly baked, but keeps well in the refrigerator for up to five days. Reheat the bars of apple and raisin cake for 15 to 20 seconds in the microwave before serving. The bars can be frozen.

 

1 bar = 1 starch + ½ fruit + ½ fat
Glycemic index:
low (52)
Glycemic load: 10

 

Nutritional analysis per portion:
Energy: 469 k J
CHO: 18,3 g
Protein: 2,6 g
Fat: 3,1 g
MUFA: 1,5 g
PUFA: 0,8 g
Chol: 21, 5 mg
Fibre: 1,4 g

 

SWEET POTATO AND DATE CAKE

 

Recipe Yields: 32 bars
Portion Size: 1 bar

 

200 ml dates, finely chopped (125 g)
125 ml boiling water
5 ml bicarbonate of soda
1 medium sweet potato, peeled and grated (200 g)
1 large Granny Smith apple, peeled and grated (100 g)
2 large eggs, beaten (110 g)
125 ml buttermilk
50 ml pure honey
50 ml canola oil
250 ml wholewheat flour (130 g)
250 ml cake flour (120 g)
2 ml salt
5 ml ground cinnamon
5 ml grated nutmeg
5 ml baking powder

 

Place the dates in a large mixing bowl and pour the boiling water over them. Sprinkle the bicarbonate of soda over the dates and stir to mix. Set aside to cool. Stir the sweet potato, apple, eggs, milk, honey and oil into the cooled date mixture. Mix the dry ingredients, lifting the mixture with the spoon as you work, in order to incorporate air.

 

Add the dates and sweet potato mixture to the dry ingredients and mix to produce a sticky dough. Spoon the dough into a greased 250 mm x 250 mm cake pan. Level the surface of the batter.

 

Bake for 50 to 60 minutes at 180ºC until golden brown and cooked. Insert a skewer in the centre of the mixture to test whether it is done.
Turn the cake out onto a wire cooling rack to cool completely. Cut the cake into bars and store in an airtight container.

 

Comments: Sweet potato and date cake is best eaten when freshly baked, but keeps well in the fridge for four to five days. Reheat the bars in the microwave oven for 15 to 20 seconds on 100% power. The bars can be frozen.

 

1 bar = 1 starch
Glycemic index:
intermediate (62)
Glycemic load: 7

 

Nutritional analysis per portion:
Energy: 299 kJ
CHO: 11,1 g
Protein: 1,6 g
Fat: 1,9 g
MUFA: 1,0 g
PUFA: 0,5 g
Chol: 14,6 mg
Fibre: 1,2 g

 

 

 

SOUTH AFRICAN COOKBOOK FOR DIABETES AND INSULIN RESISTANCE 1

Tafelberg Publishers
40 Heerengracht, Cape Town, 8000

http://www.nb.co.za/supplier/tafelberg/78/

 

 

 

 

Hilda Lategan is a registered dietician and well-known author. She specialises in the dietary treatment of people with diabetes and insulin resistance. Hilda is the author of South African Cookbook for Allergies and Food Intolerance and Versatile Vegetarian Recipes, and co-author of Cooking the Diabetic Way. 

 

 
 

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  • Mary
    27 October, 2009, 10:45

    I have had a brief look at the sample of recipes and have to say that I am impressed by the detailed information given(nutritional analysis, glycaemic loading and the clear information of the amount per serve.
    I have been looking for a recipe book for people who have diabetes that has variety as well as guidelines of the mounts that are safe to eat.
    Am looking forward to delivery of the book and will certainly let you know how I go.

 
  • claire
    22 December, 2011, 8:24

    I have made the granola muesli a few times now - what a discovery - i never have to buy shop made muesli again ! ( i just can’t find linseed though) Thank You

 
  • 27 January, 2012, 21:41

    Dankie Hilda,

    Jou resepte is wonderlik, ek deel dit met al my vriendine…ek het behoorlik die wereld aan die praat. Johann, my man is Diabeet 1. Ons het 16mde trug jou boeke in die spreek kamer gekoop toe my moeder E.w.J de Beer by jou was vir Ñ dieet plan…we’ll hier kom dit. Ek het in 16mde 30kg afgeskud!!! Ek maak vir die hele gesin kos uit jou boeke. Gaste flous ek so, dat hulle dink hulle eet nou eintlik vet maak terte!!!

    Die mielie plaatkoekies is ons gunsteling vir braai en die kosblikke!

    Ek wil baie graag die boek vir die kinders se snaks ook hË.

    Jy’z wonderlik!!!

 
  • rita eiman
    11 May, 2012, 12:08

    Hi,Hilda
    Ek het die insulant weerstand 2 boek gekoop en dis absoluut fantasties.Ek vind dit net moeilik om die fruktose in die hande te kry.Baie van die resepte se bestandelle is goed wat mens gewoontlik in die huis het.Sedert ek die boek gekoop het ,het ek groente soos spinasie en preie gekoop wat ek nog nooit voorheen gekoop het nie.My familie is gek oor die spinasie met die wit sous.Baie bankie nou hoef mens nie meer so skuldig te voel as jy iets voorberei nie,want nou kan die hele gesin ‘n voedsame ete saam geniet.

 
  • Jean Viljoen
    12 October, 2012, 18:34

    Hi Hilda,
    Reading these recipes has been really helpful. My part time home helper has type 2 diabetes and doesn’t have a clue about diet. I took her to the doctor today who is helping her get the insulin dosage under control, but she needs help with diet. She is obviously on a limited budget. Could you suggest any reading/.recipes for working class African South Africans? I would so appreciate this, as I haven’t been able to find anything on the internet.
    Kind regards
    Jean

 
 
  • Barbra Thompson
    11 January, 2013, 20:24

    Hello Hilda, lovely to find such a cookbook, can we order it directly
    we are looking for a jam recipe for diabetics

    what exactly is insulin resistant compared to diabetic 2
    regards
    barbra thompson
    hermanus

 
  • natasha
    6 April, 2013, 14:36

    were can i purchase this cookbook , and a 7 day meal plan . my husband is diabetic and we need to change our food intake.

 
  • Jos van Jaarsveld
    13 May, 2013, 10:55

    Waar kan ek die boek in die hande kry en wat is die koste daarvan

 
  • Preggy
    13 May, 2013, 15:12

    Hallo, I am a diabetic 2, I do fisical work, and have no energy, please help what can I use for energy. Thank you hope to hear from you soon.

 
  • Juli Olivief
    13 October, 2015, 14:30

    How much is this book and where can I purchase it, I live in a rural area so it will have to be posted/couriered to me, thanks!

 
  • Thandi Kunene
    2 March, 2016, 3:35

    I need a copy of the book. I am in Swaziland.

 
  • Thandi Kunene
    2 March, 2016, 3:38

    How can i purchaase the book. I need a copy and i am in Swaziland.

 
  • Concerned mom
    2 September, 2016, 8:13

    Hi Have a 12 year old son. Do I follow the same recipes or do you have recipes specially suitable for children?

 

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