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Diabetes friendly for the whole family


This year WHO focuses on diabetes as one of the causes for developing premature disability, loss of independence and quality of life. So we asked Jess B who is a fully qualified chef with international experience and mum of two preschoolers, to share with us few diabetes friendly recipes. She demonstrated Falafel, Cucumber with Yogurt Dip and Kale Chips at a recent Health Event. Today she is kindly sharing these recipes with us. Thank you Jess, we love the taste of those nutrient packed snacks.

Falafel

Ingredients

1 x 400g tin chickpeas (or 400g of soaked and cooked chickpeas)

1 x small onion

1 x garlic clove

1 tsp ground coriander

1 tsp ground cumin

2 cups raw baby spinach

1 Tablespoon flour (can be wholemeal or gluten free flour)

1 egg

Procedure:

Blend chickpeas in food processor until roughly chopped, add spinach, finely diced onion and garlic then pulse again until all ingredients are combined. Place mixture into bowl add coriander, cumin and egg and flour. Mix all together and leave in fridge for 30mins.

Shape falafels by hand into small balls and place onto an oven tray lined with baking paper.

Bake in preheated oven at 180⁰C for about 20 min or till falafels are golden brown.

Cucumber yoghurt

Ingredients:

1 cup of unsweetened greek yoghurt

1/2 cup of finely diced cucumber

Juice of half a lemon

2 stalk of fresh mint

Salt and pepper

Procedure:

Finely dice cucumber and add to greek yoghurt, squeeze in lemon juice and add salt and pepper mix together. Finely slice mint and mix into yoghurt

Kale Crispies

Ingredients:

4 x stalks of green kale

2 x tablespoons olive oil

Pinch of salt

Procedure:

Pull kale from stalks and wash. Dry well.

Place on an oven tray drizzle over olive oil and rub into leaves. Sprinkle over salt.

Bake in 160 C oven for 10-12 minutes or until crispy

Cool and serve

#diabetesfriendly #legumes #vegetables

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