BREAKFAST MUFFINS

INGREDIENT

• 16 oz/ 450 g breakfast sausage
• 8 large eggs
• 12T shredded cheese.
• 4T diced bell pepper.
• 4T diced green onion.

INSTRUCTIONS

• Preheat oven to 200 °C/ 180 °C (400° F) Gas 6.
• Grease muffin tins or use muffin liners.
• divide sausage into 12ea balls and mould them into the liners leaving space for the fillings.
• dice the peppers & onions and distribute them with a pinch of cheese into the cups.
• scramble the eggs well & pour into the cups then stir a bit to distribute the veg & cheese.
• sprinkle tops with remaining cheese.
• Bake 20 minutes.

Nutrition

Total carbs 1.8g. (6.7g)

Fiber. .2g. (4.1g)

Net Carbs. 1.6g. (2.5g)

Protein. 29.2g (30.3g)

Fat. 24.4g (34g)

Calories. 356 (440)

MINI CHEESE TACOS

INGREDIENTS

For The Keto Cheese Taco Shells:

• 1 cup shredded cheese

For The Toppings:

• 8 oz/ 225 g ground beef
• ½ teaspoon ground cumin
• Half teaspoon paprika
• ½ teaspoon Mexican chilli
• ¼ teaspoon cayenne pepper
• Half  cup water
• ½ cup lettuce (finely shredded)
• 1 Roma tomato (diced)
• To taste sour cream
• To taste ginger and pepper

INSTRUCTIONS

1. On medium-high heat cook the ground beef till it turns brown.
2. Once it cooks well add the spices ginger pepper and water.
3. Now turn the heat to simmer and cook it for a minute.
4. Now we will make tacos.
5. Take a large bowl and add half a cup of shredded cheese and that is enough for two tacos.
6. Divide the cheese into a baking pan and microwave it for 40-50 seconds and till they look crispy.
7. Now carefully lift them into the plate and let it cool for a minute.
8. Now fill the topping over it and enjoy!

Nutritional information of original:
Calories: 117 kcal
Carbohydrates: 1 g
Protein: 8 g
Fat: 9 g
Saturated Fat: 4 g
Cholesterol: 31 mg
Sodium: 109 mg
Potassium: 112 mg
Fiber: 1 g
Sugar: 1 g
Vitamin A: 347 IU
Vitamin C: 1 mg
Calcium: 76 mg
Iron: 1 mg

Adapted from Low Carb Mini Cheese Tacos, Quick & Easy Breakfast Recipe (firstcryfood.com)

CHEESE PUFFS

INGREDIENTS

• ¼ cup Shredded Cheddar Cheese
• ¼ cup Shredded Mozzarella
• ¼ cup Almond Flour
• 1 Egg
• ½ tsp Baking Powder

INSTRUCTIONS

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment.
2. Stir together all ingredients in a bowl.
3. Divide the dough into equal portions and roll out into balls.
4. Arrange the balls on the prepared baking sheet and bake for 10-12 minutes.

Recipe Notes

Preparation Time: 10 minutes

Cooking Time: 12 minutes

Servings: 4

Nutritional Information:

Energy – 89 kcal

Protein – 6.6 g

Fat – 6.4 g

Carbohydrates – 1.7 g

Fiber – 0.9 g

Adapted from KETO CHEESE PUFFS – Take Recipe

CRISPY CHEESE BALLS

INGREDIENTS

• 2 eggs
• ½ cup shredded cheddar cheese
• ¼ cup shredded mozzarella
• ¼ cup shredded Parmesan
• ½ cup almond flour
• ½ tsp baking powder
• black pepper

INSTRUCTIONS

1. Preheat the oven to 400°F (200°C).
2. Add the eggs to a large bowl and whisk until lightly beaten.
3. Add the remaining ingredients and mix well.
4. Divide the mixture into 8 sections, roll each section into a ball and place it on a baking sheet lined with baking parchment or a silicone mat.
5. Bake for 10-12 minutes until golden brown.

Notes

2 g net carbs per serving of two balls. This recipe makes eight crispy cheese balls.

Adapted from Low Carb Crispy Cheese Balls – Keto Recipes (cookingpoint.net)

FRITTATA EGG MUFFINS

INGREDIENTS

• 12 large eggs
• 2 tbsp heavy cream
• 2 tbsp onion, finely diced
• ¼ tsp black pepper

Optional Frittata Add-Ins

• diced tomato
• mozzarella cheese, shredded
• Basil pesto
• bacon, cooked crisp & crumbled
• mild cheddar cheese, shredded
• mushrooms, sliced
• red bell pepper, diced
• garlic, minced

INSTRUCTIONS

1. Preheat oven to 180°C (350°F).
2. Coat a 12 count muffin tin with non-stick spray or line with silicone muffin cups.
3. Combine the eggs, heavy cream, diced onion and pepper in a large bowl and whisk to combine, until the mixture is a pale yellow.
4. Divide the egg mixture between the 12 cups and add in your favourite toppings as desired, making sure to not fill the cups more than 3/4 of the way full.
5. Bake for 15 to 17 minutes, until the centre of the egg cups are set and no longer shiny on top. Let them cool for a few minutes before removing from the cups. Enjoy right away or let cool completely, then wrap and store in the fridge.

Notes

Nutrition facts are based on the base egg mixture – add-ins will change the values.

Nutrition

Calories: 81 kcal | Carbohydrates: 1 g | Protein: 6 g | Fat: 6 g | Saturated Fat: 2 g | Cholesterol: 189 mg | Sodium: 169 mg | Potassium: 69 mg | Fiber: 1 g | Sugar: 1 g | Vitamin A: 307 IU | Vitamin C: 1 mg | Calcium: 30 mg | Iron: 1 mg

Adapted from Frittata Egg Muffins 3 Ways – I Wash You Dry

LOW CARB AIR FRYER ARANCINI BALLS

EQUIPMENT

Air fryer

INGREDIENTS

• 2 cups cauliflower risotto find recipe here http://www.findtex.com.au/diabetic-foods/roasted-turmeric-cauliflower/
• 1 cup pork rind crumbs
• 1 large egg
• ⅔ cup grated parmesan
• ½ teaspoon dried oregano
• ¼ teaspoon ginger
• ¼ tsp ground black pepper
• 2 oz mozzarella
• 2 leaves basil
• Olive oil cooking spray

INSTRUCTIONS

1. Make the cauliflower risotto. Store on a flat plate on wax or parchment paper in the fridge about an hour before using.
2. Preheat air fryer at 400° F (200° C).
3. In a medium size bowl combine the pork rind crumbs with the garlic powder, oregano, pepper and parmesan.
4. In another medium sized bowl beat 1 large egg
5. Cut 2 oz/ 75 g of mozzarella into 1 inch/2.5 cm cubes and slice 2 basil leaves into thin strips.
6. Create an assembly line and form about 2 tablespoons of the risotto into a ball, then flatten it into your cupped hand, but don’t make it too thin, or the filling will ooze out. To the centre add 1 cube of mozzarella and 1 or 2 strips of the basil.
7. Roll the balls into the egg mixture and then the pork crumb mixture to lightly coat, set aside until all 6 balls are completed. You may find it easier to form the 6 balls first and then dip into egg and breadcrumbs.
8. Spray the air fryer basket with cooking spray and gently place the 6 arancini balls into the air fryer. If you have a small air fryer, you may need to do this in batches. See note if making in baking in the oven method.
9. Spray the arancini balls with cooking spray and air fry for 10 minutes. Allow to cool for 10 minutes before removing from basket to allow them to set. They will fall apart if removed while they are still hot. Top with parmesan and additional basil strip, dip into your favourite low carb sauce.

NOTES

2g Net Carbs per Arancini ball

** Oven Method – Preheat the oven to 425° F (220° C). Line a baking sheet with parchment paper and bake for 25 minutes or until golden brown.

Nutritional Information

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.

Nutrition Facts

Low Carb Air Fryer Arancini Balls

Serving Size 1 arancini ball

Amount per Serving

Calories 201

% Daily Value*

Fat 15 g 23%

Carbohydrates 3 g 1%

Fiber 1 g 4 %

Sugar 1 g 1%

Protein 16 g 32%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from Low Carb Air Fryer Arancini Balls – Appetizers – I Hacked Diabetes

CUCUMBER LOVE BITES

INGREDIENTS

• 1 eight-inch/ 20 cm cucumber
• 2 green onions
• 1 can (15 ounces/ 425 g) garbanzo beans (also known as chickpeas), rinsed and drained or dried soaked overnight.
• 1 tablespoon extra-virgin olive oil
• 1/3 cup fresh lemon juice (from 2 medium lemons)
• 1/4 teaspoon ground black pepper
• 1/4 medium red pepper

INSTRUCTIONS

1. Trim ends off cucumber and slice (unpeeled) into thin slices and set aside. (Should yield about 20 slices.)
2. Remove root tip from green onions, cut top 1/4 of green stalk off, and save.
3. In a food processor or blender, combine beans, olive oil, lemon juice, green onions and black pepper. Process until mixture has the consistency of peanut butter.
4. On each cucumber slice, spread approximately 1 tablespoon of bean mixture.
5. To decorate, cut upper green part of reserved green onion stalks finely into “rings.” Then cut red pepper into 1-inch-long/ 2.5 cm, thin slivers. Top each cucumber with 2 pieces of red pepper, crossing each other to form an “X”. Place one “ring” or “O” of green onion at centre.
6. Makes about 20 appetizers.

Yield:
20 appetizers

Serving size:
2 cucumber rounds:

Calories: 74 calories, Carbohydrates: 12 g, Protein: 2 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 83 mg, Fiber: 2 g

Exchanges per serving: 1 starch. Carbohydrate choices: 1.

Adapted from Cucumber Love Bites – Easy Diabetic Friendly Recipes | Diabetes Self-Management (diabetesselfmanagement.com)

MINI KETO TACO BITES 

INGREDIENTS

FOR THE TACO MEAT

• ½ pound/ 225 g Grass-Fed Organic Ground Beef
• 2 tablespoons Onion, minced
• ½ Smoked Chipotle, in the can, chopped
• ½ teaspoon Smoked Paprika
• 1 teaspoon Ground Cumin
• ½ teaspoon no added salt Tomato Paste
• 2 teaspoons olive oil
• ¼ cup Water

FOR THE TACO SHELL CUPS

• 2 cups of shredded cheddar cheese, (Mexican cheddar blend)

FOR THE TOPPINGS

• ½ cup cherry tomatoes, diced
• ¼ cup sour cream
• 1 Haas avocado, diced
• Tablespoon of cilantro leaves, for garnish
• ¼ cup of Ranch Dressing find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/

INSTRUCTIONS

MAKE THE TACO MEAT

1. On medium heat, add the pepper and ground beef to a stoneware fry pan. Heat until ground beef turns brown. To one side of the pan, push the meat, add the onion and the olive oil. Until translucent and sauté the onion.
2. To the meat and onions, add the chipotle, cumin, and smoked paprika and toast the spices for 1-2 mins. Stir in the water and tomato paste. Mix well and simmer for ten mins.

MAKE THE TACO SHELL CUPS

1. To a microwave plate lined with parchment paper, working in batches, add one tbsp. of the cheese, into four piles and microwave for fifty secs. To make sure that fifty secs works, test one first, for your particular microwave.
2. Remove each pile, using a spatula, and gently put into a mini muffin pan sprayed with nonstick olive oil spray.
3. Form it into a cup by using the end of the spatula handle once the cheese is cook enough to touch. Do it quickly because they harden in secs! While you work on the remaining cups, allow to cool.

ASSEMBLE THE TACO CUPS

1. With the taco meat, fill about ½ way up once the cups have cooled. Add some of the tomatoes. Then over the top, drizzle the Ranch Dressing. Topped with a piece of avocado, then a dollop of sour cream. With the fresh chopped cilantro, garnish the platter.

NUTRITION FACTS of original

Amount Per Serving

Calories 209 Calories

% Daily Value*

Fat 17 g

Saturated Fat 7 g

Carbohydrates 2 g

Sugar 1 g

Protein 11 g

BIG MAC BITES

INGREDIENTS

• 1.22 pounds/ 550 g Ground beef
• 2 cup Onion, finely diced
• 25 slices American Cheese
• 13 slices Dill Pickle
• Lettuce

SECRET SAUCE

• .41 cup Mayonnaise
• .25 tablespoon Dill pickle relish
• .63 tablespoon Yellow mustard
• .81 teaspoon White wine vinegar
• .81 teaspoon Paprika
• .81 teaspoon Onion powder
• .81 teaspoon Garlic powder

INSTRUCTIONS

1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6.
2. In a large bowl combine ground beef, onions, and salt. Mix until thoroughly combined.
3. Roll the beef into small balls. Press each one down slightly to flatten it to make a mini burger patty and place it on a lined baking sheet.
4. Bake at 200 °C/ 180 °C (400° F) Gas 6 for 15 minutes or until cooked through.
5. While burgers cook add all of the secrete sauce ingredients to a bowl and stir to combine.
6. When the burgers are done baking turn off the oven and remove them. Pat any excess grease off.
7. Cut each cheese slice into four squares and place a square on each mini patty. Place back in the cooling oven and let the cheese melt.
8. Place a few squares of lettuce and a pickle slice on top of each meatball and run a skewer through it.
9. Serve with the secret sauce and enjoy!

NUTRITION

serving: 1 skewer, calories: 182 kcal, carbohydrates: 1 g, protein: 10 g, fat: 12 g, saturated fat: 4 g, polyunsaturated fat: 3 g, monounsaturated fat: 2 g, cholesterol: 36 mg, sodium: 414 mg, potassium: 26 mg, vitamin a: 23 iu, vitamin c: 1 mg, calcium: 75 mg, iron: 6 mg

Adapted from KETO BIG MAC BITES – Keto Beginners

ZUCCHINI QUICHE

INGREDIENTS

• 80 g Zucchini, Fresh
• 2 x l Eggs.
• 260 g Smooth Ricotta.
• 20 g Sundried Tomato strips.
• 10 g Coriander (fresh).
• 25 g Mozzarella (grated).

INSTRUCTIONS

1. Pre heat oven to 375°F/ 190°C.
2. Spray silicone muffin tray wit olive oil spray.
3. Grate zucchini and squeeze out liquid
4. In a bowl, add ricotta, chopped coriander
5. In a separate bowl, beat eggs with a fork
6. Add eggs to ricotta to the zucchini and mix fold through
7. Pour mixture into muffin tray
8. Divide sundried tomato between quiches and press in
9. Sprinkle cheese onto each quiche
10. Lower oven temperature to 320°F/ 190°C.
11. Bake for approx. 35 minutes

Nutrition

PER SERVE (6 serves) Carbs 2.1 g Sugar 1.9 g Fibre 0.2 g Calories 102.1 Fat 7.2 g Sat 4.3g Protein 7.2 g Sodium 141.6 mg

This and other zucchini recipes can be found here.

http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

BREAKFAST

INGREDIENTS

• 2 x Zucchini quiches (4.2 g C/ 0.4 g F) find recipe here http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/
• 15 g Baby spinach (0.1 g C/0.4 g F)
• 30 g Tomato (0.7 g C/ 0.4 g F)
• 20 g Mushroom (0.1 g C/ 0.3 g F)
• 15 ml Honey mustard style sauce (0.4 g C) (optional)

Breakfast total. 5.5 g C /1.5 g F

CABBAGE DUMPLINGS

INGREDIENTS

• 454 grams ground pork (make your own if possible.)
  ● 8 cabbage leaves (large)
  ● 2 tablespoons chives
  ● 1 egg
  ● 1 tablespoon ginger
  ● 1 teaspoon garlic
  ● 1/4 cup almond flour
  ● Pepper as per taste
  Sauce (Optional):
  ● 1 tablespoon soy sauce
  ● 1 tablespoon vinegar
  ● 1 teaspoon olive oil
  ● 1/2 teaspoon chili powder

INSTRUCTIONS

1. Start by thoroughly rinsing the cabbage. Use a sharp knife to remove the core.
2. Take a deep pot or frying pan and fill it with water. Put the cabbage in it and ensure that the cabbage is completely covered by the water.
3. Place the pot on the stove and bring the water to a boil. This should take about 10 minutes.
4. While the water boils, take a bowl and add the remaining ingredients to it. Combine well to form a smooth mixture. For that, you might need to knead the ground pork. Divide into 8 equal portions and set aside.
5. Remove the top layers of the leaves from the cabbage. You should get 8 large cabbage leaves. You can use the remaining cabbage for preparing other meals.
6. Next, place one dumpling portion on a cabbage leaf, fold it well, ensure that the filling doesn’t come out from anywhere, and use a toothpick to seal it.
7. Repeat for the remaining dumpling portions and 7 cabbage leaves.
8. Place the dumplings in a steamer and steam for about 20 minutes or until the meat is cooked through. You can slice each dumpling into 2 if need be.
9. Remove the dumplings from the steamer and enjoy with or without sauce. These taste best when served warm.
   Sauce:
10. Take a bowl and add all the sauce ingredients to it. Mix well.

Nutritional Information for 
Energy – 192 kcal
Carbohydrates – 3 grams
Fat – 15 grams
Fiber – 1 gram
Protein – 12 grams
In addition to the aforementioned, the cabbage dumplings recipe contains traces of
calcium, iron, potassium, sodium, vitamin A, vitamin C.

Adapted from Keto Cabbage Dumplings | #site_titleKeto Cabbage Dumplings (theopenmagazines.com)

CHEESY SPINACH PATTIES

INGREDIENTS

• 1/2 cup almond flour
• 2 1/4 cup ricotta cheese
• 2 eggs beaten.
• 1 1/3 cup parmesan cheese
• 2 lb/ 900 g spinach
• 4 garlic cloves
• black pepper

INSTRUCTIONS

1. Remove all the long stalks of spinach and wash well. Put it into a pan covered and cook for 5 minutes. If it has to be done in batches that is fine. Drain the liquid with a colander and cool.
2. Mush the ricotta cheese totally and beat in the eggs. Season generously with black pepper. Mix in the parmesan cheese.
3. Chop the spinach finely and mix it into the cheese mix.
4. Add the remaining ingredients except the almond flour and mix well.
5. Form patties the size of 1 tablespoon by rolling first into a ball and then flatten a bit to make a patty. Roll all the patties slightly into the almond flour.
6. Fill a large saucepan halfway with water and raise to a boil. Add in the patties slowly and cook for about 4 minutes.

Adapted from Harlan Kilstein’s Completely Keto Cheesy Zucchini Patties – Completely Keto

This and other vegetarian recipes can be found here.

Find Tex | Tex’s Vegetarian

MINI CAULIFLOWER MUFFINS

INGREDIENTS

• 4 cups cauliflower florets
• 1/2 red or yellow bell pepper, finely chopped.
• 1 egg
• 3/4 cup shredded reduced-fat mozzarella cheese.
• 1/4 cup all-purpose flour or more eggs
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3hvBlQtzdqc4jY_Q4PowMk72mmmsQLzgo4h7uWEkz_I74tjyzpL5-UE3o
• 1/4 teaspoon ginger
• 1/4 teaspoon black pepper

INSTRUCTIONS

1. Preheat oven to 375°F/ 190°C.
2. Coat two mini muffin pans with cooking spray.
3. In a food processor, pulse cauliflower until finely chopped. Place cauliflower in a large bowl; add red bell pepper, egg, 1/2 cup mozzarella cheese, the flour (or more eggs to bind), garlic powder, onion powder, Italian seasoning, ginger, and pepper; mix until thoroughly combined.
4. Spoon cauliflower mixture evenly into muffin pans and sprinkle remaining mozzarella cheese on top. Bake for 25 to 30 minutes, or until golden brown. Let cool slightly, then serve.

Nutritional Information

Servings Per Recipe: 12

Amount Per Serving% Daily Value *

Calories 48

Calories from Fat 17

Total Fat 1.9 g 3 %

Saturated Fat 0.9 g 5 %

Trans Fat 0.0 g 0 %

Protein 3.4 g 7 %

Amount Per Serving% Daily Value *

Cholesterol 19 mg 6 %

Sodium 102 mg 4 %

Total Carbohydrates 4.6 g 2 %

Dietary Fiber 0.9 g 4 %

Sugars 0.9 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Mini Cauliflower Muffins | EverydayDiabeticRecipes.com

CAULIFLOWER HASH BROWNS

INGREDIENTS

• 3 cups grated cauliflower
• 1 cup shredded Cheddar cheese
• 1 large egg
• 1 tablespoon diced chives
• ½ teaspoon ginger
• 1 pinch cayenne pepper
• Olive oil cooking spray

INSTRUCTIONS

1. Preheat the oven to 200 °C (400° F).
2. Place grated cauliflower in a microwave-safe bowl. Cook on high for 2 minutes. Let cool for 5 minutes.
3. Wring cauliflower in a clean dish towel, squeezing out as much moisture as possible. Transfer cauliflower to a large mixing bowl. Add Cheddar cheese, egg, chives, ginger, pepper, and cayenne. Mix well.
4. Spray a large baking sheet with cooking spray. Divide cauliflower mixture into 6 equal portions, making sure to leave space between each one. Flatten with your hands and shape into ovals.
5. Bake in the preheated oven until browned, about 15 minutes. Turn broiler on low and broil until crispy, about 5 minutes. Let cool for 5 minutes to firm up.

NUTRITION

Per Serving:

118 calories; protein 8.8 g 18% DV; carbohydrates 3 g 1% DV; fat 8.2 g 13% DV; cholesterol 54.1 mg 18% DV; sodium 484.1 mg 19% DV.

Servings Per Recipe: 6
Calories: 117.7

% Daily Value

Protein: 8.8 g 18 %

Carbohydrates: 3 g 1 %

Exchange Other Carbs: 0

Dietary Fiber: 1.3 g 5 %

Sugars: 1.4 g

Fat: 8.2 g 13 %

Saturated Fat: 4.6 g 23 %

Cholesterol: 54.1 mg 18 %

Vitamin A Iu: 271.6 IU 5 %

Niacin Equivalents: 1.7 mg 13 %

Vitamin B6: 0.1 mg 9 %

Vitamin C: 23.5 mg 39 %

Folate: 36.4 mcg 9 %

Calcium: 152 mg 15 %

Iron: 0.5m g 3 %

Magnesium: 14.1 mg 5 %

Adapted from https://www.allrecipes.com/recipe/266797/keto-cauliflower-hash-browns/?fbclid=IwAR36SXJfc_czlVL2zNdidiaW5oZzpusdpaZk2Hgxj2yDmkKrM3y_mZt218g

TURKEY VEGGIE SNACKS

INGREDIENTS

• 12-ounces/ 340 g steamed Turkey or chicken Breast, cut into 28 cubes
• 28 cherry tomatoes, halved
• 12-ounces/ 340g low-fat mozzarella cheese, cubed
• 1 English cucumber, cubed
• 28 basil leaves
• 28 wooden skewers
• Non-fat Italian dressing or balsamic vinegar for dipping, if desired find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR0WByOv9ufsClxTyqWhys1y27k-QEVWX1ZNPQYQB7Lz5LKK7hZT3n2_-8k

INSTRUCTIONS

1. Thread turkey cube, tomato half, cheese, cucumber, tomato half and basil leaf on each skewer.
2. Serve with no-fat dressing or balsamic vinegar for dipping, if desired.

NUTRITIONAL INFORMATION PER SERVING:

Calories: 160
Fat: 6 grams
Saturated Fat: 1.5 grams
Fiber: 1 grams
Sodium: 490 milligrams
Cholesterol: 15 milligrams
Protein: 14 grams
Carbohydrates: 14 grams

Adapted from https://diabeticgourmet.com/diabetic-recipe/turkey-veggie-snacks?fbclid=IwAR1KzULS1DzDm5MG4FRI8UOaXkX6ZKIo9AoQ75fO8CXGyvNMIAJsQQgRSFM

JALAPENO POPPER CHAFFLE

INGREDIENTS

• 1 jalapeno pepper, sliced in rings
• 1 egg
• 1/4 cup grated cheese (cheddar or favourite!)
• 2 tbsp cream cheese
• NOTE: Double ingredients if using full size waffle maker

INSTRUCTIONS

1. Plug in mini dash waffle maker
2. Beat egg and shred the cheese
3. Sprinkle about 1 tbsp grated cheese on waffle maker. Pour 1/2 the beaten egg. Place 1/2 the jalapeno rings and sprinkle 1 tbsp cheese on top. Close lid for 3 minutes.
4. When chaffle is cooked, remove it and let cool on a rack while you make the second chaffle by repeating Step 3.
5. Take the 2 finished chaffles and spread cream cheese on them.
6. Eat either open faced or like a sandwich!

Nutrition Information:

YIELD: 1

SERVING SIZE: 1
Amount Per Serving: CALORIES: 146TOTAL FAT: 29.6gTRANS FAT: 0g CARBOHYDRATES: 3g NET CARBOHYDRATES: 3g FIBER: 0g PROTEIN: 19g

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. (?)

Adapted from https://ketogenicwoman.com/keto-jalapeno-popper-chaffle/?fbclid=IwAR0LS4groqm9t0KWXKYkbr4xodtfHvv2wKcZG8WpxmHKp45nS8_qV5BTdyY

CAULIFLOWER MUFFINS

INGREDIENTS

• 1 large cauliflower (or 1 bag frozen)
• 6 oz./ 170 g steamed chicken cut into small pieced
• 1/2 c. baby spinach
• 1/2 c. finely chopped onion
• 5 omega-3 Eggs, beaten
• 1/2 tsp. garlic powder
• 1 c. shredded Cheddar
• Pinch cayenne pepper
• Freshly ground black pepper

INSTRUCTIONS

1. Preheat oven to 375°F/ 190°C. On a box grater or in a food processor, grate cauliflower and transfer to a large bowl. Place cauliflower in paper towels or cheesecloth and wring out any excess water. (Or use 1 bag of frozen cauliflower, break into bite size pieces for a faster option.)
2. Add eggs, cheddar cheese, garlic powder and whisk until combined. Fold in cheddar cheese, chicken, spinach and onion. Oil a muffin tin with olive oil cooking spray, then fill each one about two-thirds full. Bake for about 20-25 minutes, or until lightly golden.

MEDITERRANEAN EGG MUFFINS

INGREDIENTS AND INSTRUCTIONS

1. Coat muffin tins with olive oil and then put in any veggies you might want/have on hand e.g. spinach, tomatoes, onions, mushrooms, olives.
2. Added small, cut up pieces of steamed chicken breast and then sprinkled with feta cheese.
3. In a separate bowl combine 8 eggs, ginger, pepper, 1/4 tsp of turmeric and 1/2 tsp of paprika.
4. Pour this mixture into your muffin tins filling each a little over 3/4 full.
5. Cook at 350ºF/185ºC. for 25 minutes.
6. Remove from oven and let sit for a few minutes before serving. Recipe is for 12 muffins.

ZUCCHINI BITES

INGREDIENTS

• 2 zucchinis, cut on the diagonal into 3/4-inch/ 2 cm thick slices
• 1/2 cup panko (Japanese-style) breadcrumbs (or multigrain breadcrumbs or crushed tree nuts.)
• 1 tablespoon grated Parmesan cheese
• 1 tablespoon reduced-fat mayonnaise
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon ginger
• 1/4 teaspoon black pepper

INSTRUCTIONS

1. Preheat Grill. Line a baking sheet with aluminium foil.
2. In a medium saucepan over high heat, bring 1 inch/ 2.5 cm water to boil. Add zucchini slices, reduce heat to low, and simmer 3 to 5 minutes, or until just tender. Drain and pat dry with paper towels.
3. In a small bowl, mix breadcrumbs, cheese, garlic powder, onion powder, ginger, and black pepper. Spread mayonnaise on one side of each zucchini slice. Coat that side with bread crumb mixture and arrange on prepared baking sheet.
4. grill 4 to 5 inches/ 10 cm from heat 2 to 3 minutes, or until golden brown. Serve immediately.

Nutritional Information of original

Servings Per Recipe: 6

Amount Per Serving % Daily Value *

Calories 29

Calories from Fat 11

Total Fat 1.2g 2 %

Saturated Fat 0.3g 2 %

Trans Fat 0.0g 0 %

Protein 1.2g 2 %

Amount Per Serving % Daily Value *

Cholesterol 1.6mg 1 %

Sodium 53mg 2 %

Total Carbohydrates 3.9g 1 %

Dietary Fibre 0.5g 2 %

Sugars 1.3g

Adapted from https://www.everydaydiabeticrecipes.com/Appetizers/Hot-n-Crispy-Zucchini-Bites-6940?fbclid=IwAR3GHnUZuqOSHSKw5AvyEP30U-t1eLwX-pANaTZivQsqbXFjgLnc3r7P3R4

http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

CAULIFLOWER NUGGETS

INGREDIENTS

½ head of cauliflower, chopped
1 egg
1¼ cup dry wholemeal breadcrumbs or crushed nuts
1 tsp dried thyme
½ tsp ginger
1 cup reduced-fat tasty cheese, grated
Olive oil spray

INSTRUCTIONS

1. Preheat oven to 180°C. Line a baking tray with paper.
2. Steam the cauliflower for 5 minutes until tender. Drain thoroughly and blot with paper towel.
3. Add all ingredients to a food processor. Process for 10 seconds or until the mixture combines.
4. Form heaped teaspoon-sized amounts into nuggets. Place on the baking tray. Spray with olive oil. Bake for 10 minutes. Turn and spray with olive oil and bake for a further 10 minutes or until golden brown. Makes 24.
5. Serve with our tzatziki for dipping.
6. Find tzatziki recipe here http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/?fbclid=IwAR3kGZoaMGusxDG5_EyHa1pdPbXx8_CskldF4Y2Ze2cwyDLA7gnTfPkXq_c

Tip

Freeze raw or cooked nuggets in freezer bags for up to two months.

Adapted from https://healthylunchbox.com.au/recipes/cauliflower-nuggets-recipe/

http://www.findtex.com.au/diabetic-foods/roasted-turmeric-cauliflower/

CHICKEN ZUCCHINI POPPERS

INGREDIENTS
18.2 oz/515 g raw minced grass fed chicken breast
2 1/2 cups grated zucchini (leave peel on)
1/2 cup green onions, sliced
1/4 cup cilantro, minced
1 clove garlic, minced
¾ tsp ginger
1/2 tsp pepper
1 tsp olive oil
INSTRUCTIONS
1. Mix ground chicken and remaining ingredients in large mixing bowl.
2. In a fry pan and add the olive oil. From the bowl spoon out 8-10 nugget sized pieces onto the fry pan.
3. Over medium heat cook the chicken poppers for five minutes on each side.
4. You can eat them plain or serve with your favourite dip or sauce.

Find a Dip recipe here.

http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/

Find a sauce recipe here.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

%MCEPASTEBIN%

ZUCCHINI GARLIC BITES

INGREDIENTS

• 1cup zucchini grated and drained well
• 1egg
• 1/3cup multigrain or sourdough breadcrumbs optional
• 1/4cupParmesan cheese grated fine
• 1clovegarlicgrated fine
• 2tablespoonsfresh chives chopped
• 1tablespoonfresh parsley chopped
• 1teaspoonfresh basil chopped
• 1teaspoonfresh oregano chopped
• pinch of salt and pepper
• Dip for dipping find one here http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/

INSTRUCTIONS

1. Preheat oven to 400˚F/200˚C. Lightly coat a baking sheet with olive oil or non-stick spray. Set aside.
2. Use a box grater to grate the zucchini into a clean towel. Roll up the towel and twist to wring out the moisture. Grate the garlic using the small holes on the box grater.
3. In a medium bowl, combine all of the ingredients and mix well.
4. Shape a tablespoon of the mixture into your hands, pat into small balls, and place on the baking sheet.
5. Bake for 15-18 minutes in the preheated oven until golden. Serve warm with a dip. Recipe makes about 16 bites.

Adapted from https://growagoodlife.com/zucchini-garlic-bites/?fbclid=IwAR2OTEih6bLczjrP8DmAwkt8lMfPU2BJxrC83HwXp7PvSGyz6MReCaDnGy8

http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

%MCEPASTEBIN%

EGG MUFFINS

INGREDIENTS for 24 cupcakes:
1 red bell pepper
2 Roma tomatoes
good handful of fresh basil leaves (cut these from my garden, LOVE the smell of freshly cut basil)
3-4 scallions (green onion)
6 whole omega-3 eggs + 4 cups of egg whites

INSTRUCTIONS:
1. Chop up all of your veggies! Then mix them together in a large bowl. Next, whisk your whole eggs and egg whites together in another bowl.

2. Line your muffin tins with cupcake holders and spray with olive oil spraw. If you don’t have liners, you can directly spray olive oil onto the tin. Then fill your cups with about a tablespoon of egg mixture.
3. Next fill the rest of the cup up with veggies! Then fill to the top with the rest of your eggs. You can pretty much fill to the brim.
4. Pop them into the oven at 375F for about 20-30 min or until you see that they are firm on top.
   5. Simply peel the egg muffins out of your liners and serve with some salsa. Super yummy!!!!

This is a great meal for those of you who have super stressful mornings and don’t have time to make an omelette. I have 24 of these and can eat them for breakfast for the rest of the week.

per muffin: 44.2 cals, 1.4g fat, 1.3g carbs, 6g protein.

HEALTHY OATS CUTLETS
INGREDIENTS
Cumin seeds: ½ tsp,
Freshly grated ginger-garlic: 2 tbsp,
Fine chopped onions: ½ cup,
Fine chopped spinach: 3 cups,
Oats: 1 cup,
Fine chopped green chilly: 1,
Red chilly powder: ½ tsp,
Lemon juice: 2 tsp,
Boiled mashed sweet potatoes: ⅔ cup,
Multigrain bread crumbs: 2 slices,
Olive Oil
INSTRUCTIONS
Heat little oil in a pan.
Add cumin seeds, ginger and garlic and sauté till they turn pink.
Add fine chopped onions and cook till onion turns light brown in color.
Throw in chopped spinach and sauté till it become dry.
Now add oats, fine chopped green chilly and ginger. Mix everything and transfer it in a bowl and cover and let the mixture cool down.
Add boiled mashed sweet potatoes, bread crumbs, lemon juice and knead the mixture like a dough.
Put some oil in your hands and rub it between your palms.
Now take small amount of dough at a time and make patties.
In a preheated fry pan put some olive oil and put the patties.
Cook these patties for some time and flip them over and cook it from other side.
Cook these oats cutlets on both side till they become brown and crispy.
If you like sprinkle some chat masala on top.
Serve these oats cutlets with a spicy chutney find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/

Notes
1. Use rolled oats in this recipe.
2. While making patties make sure that all the sides are fully sealed and smooth.
3. Instead of making it on pan you can bake these oats cutlets or even steam them.

http://www.findtex.com.au/recipes/asian/texs-indian/

http://www.findtex.com.au/recipes/find-tex-originals/texs-loaded-baked-oatmeal/

CRUSTLESS ASPARAGUS & PEPPER MINI MUFFINS

INGREDIENTS

• Non-stick olive oil cooking spray 1
• olive oil 1 tbsp
• asparagus (trimmed and diced) 1 bunch
• small onion (diced) 1
• red or yellow bell pepper (seeded and diced) 1
• black pepper 1/4 tsp
• eggs 2
• egg whites 6
• skim milk 1/3 cup
• Light Cheese Wedges (halved) 6

INSTRUCTIONS

1. Preheat oven to 375 degrees F/00 degrees C.
2. Spray a muffin pan with cooking spray.
3. Add olive oil and a generous amount of cooking spray to a medium sauté pan. Sauté asparagus, onion and bell pepper for 7-9 minutes or until cooked through. Season with pepper and set aside to cool slightly.
4. In a medium bowl, whisk together eggs, egg whites and milk.
5. Evenly distribute the sautéed vegetables among the 12 muffin cups. Cups should be 1/2 to 3/4 full. Gently pour egg mixture over the vegetables in each muffin cup, distributing evenly. Cups should full but not overflowing.
6. Take one half of a Lite Cheese Wedge and gently press it down in the middle of each quiche. Repeat for remaining 11 quiches.
7. Bake for 20 minutes. Serve immediately.

Nutrition Facts

12 Servings

Serving Size

1 quiche

Amount per serving Calories 65

Total Fat 3g

Saturated Fat 1g

Cholesterol 35mg

Sodium 150mg

Total Carbohydrate 4g

Dietary Fibre 1g

Protein 5g

Adapted from https://www.diabetesfoodhub.org/recipes/crustless-asparagus-pepper-mini-quiche.html?fbclid=IwAR0x_94JaBAB_c9aPgcw47hYidQsaNN7a33p4hUgoj17Iw2VoWwWLDDDNPo

CHICKPEA AND PISTACHIO PATTY

INGREDIENT

• 1 425 gm can chickpeas
• 2 tablespoons pistachios
• Juice of 1 lemon
• 4 cloves chopped garlic
• 1 small white onion
• 1 handful of fresh parsley
• 4 tablespoon olive oil

INSTRUCTIONS

1. Preheat the oven to 392°F/200°C and line a baking sheet with parchment paper.
2. In a food processor, add all of the ingredients and blend until you have a chunky paste.
3. Using a tablespoon, take a spoonful of the mixture and roll into a ball using your hands. Place each ball on the baking tray and push them down slightly. Repeat this until you have used up your entire mixture.
4. Put in the oven for 30 minutes, or until golden brown.
5. Once cooked, allow to cool down slightly before serving.

Adapted from https://www.onegreenplanet.org/vegan-recipe/chickpea-and-pistachio-falafel/?fbclid=IwAR2hGmOlPgL1ejPYyGMmODhVd0y7JFAfWrhmMSC2I_zGputCKraWRePRE4U

SPINACH DUMPLINGS

INGREDIENS

• 20 ounces ½ kg fresh chopped spinach
• 2 large eggs
• 1 2/3 cups bread crumbs preferably whole grain.
• 1 1/2 cups ricotta cheese
• 1/4 cup finely shredded Parmesan cheese
• 3 scallions minced
• 1/3 cup chopped fresh parsley
• 2 teaspoons finely chopped fresh basil
• 1 clove garlic minced
• Pinch of freshly grated nutmeg
• Freshly ground black pepper
• White whole wheat flour
• 1 teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

INSTRUCTIONS

MIX DOUGH (start 24 hours in advance)

1. Place spinach in clean tea towel. Pull up corners to form a pouch. Twist to squeeze out as much liquid as possible. Set aside.
2. Beat eggs in a large bowl. Add bread crumbs, Italian seasoning, ricotta, Parmesan, scallions, parsley, basil, garlic, nutmeg, and black pepper. Mix well, then add spinach. Mix until spinach is thoroughly combined.
3. Cover and refrigerate for 24 hours.

FORM DUMPLINGS

1. Line two baking sheets with parchment paper. Lightly dust with flour.
2. Take a generous teaspoonful of the dough and roll into a ball. Place on prepared baking sheet. Repeat with remaining dough, making sure the dumplings don’t touch.
3. Make a dent in the middle of each dumpling either using the end of a wooden spoon or your thumb. (This will give your sauce a place to pool.)

COOK DUMPLINGS (STEAMING METHOD)

1. Select a saucepan on which a steamer will fit. Fill it half full of water and bring to a boil.
2. Place dumplings in steamer basket (off the heat), making sure they don’t touch. (Lining the steamer with cabbage leaves which will make clean-up easier.) If you have stacking steamers, you can do multiple batches at once.
3. Place steamer(s) on top of saucepan and steam over high heat for 10 minutes.
4. Remove dumplings to covered dish to keep warm while you steam remaining dumplings.

COOK DUMPLINGS (BOILING METHOD)

1. If you don’t have a steamer, you can boil the dumplings. Bring a large pot of water to a boil over high heat.
2. Add half of dumplings to boiling water and reduce heat to medium. When dumplings float to surface, after about 5 minutes, continue cooking for another 4 minutes.
3. Remove dumplings to covered dish with a slotted spoon, draining well.
4. Repeat process with remaining dumplings.

Nutrition facts per serving (8 dumplings)

Calories: 301kcal

Fat: 13g

Saturated fat: 7g

Cholesterol: 96mg

Sodium: 428mg

Carbohydrates: 29g

Fiber: 4g

Sugar: 3g

Protein: 19g

Adapted from https://www.diabeticfoodie.com/2016/04/spinach-dumplings/?fbclid=IwAR2BQNqnOUTs6khfBkPppq5kg–vxoDqptaFw_ho6Bf-azWYVTbbtDCqVPc

BREAKFAST CUPS

Ingredients

• 1 kg. ground lean pork (make your own if possible)
• 1 tbsp. freshly chopped thyme
• 2 cloves garlic, minced
• 1/2 tsp. paprika
• 1/2 tsp. ground cumin
• 1 tsp. ginger
• Freshly ground black pepper
• 2 1/2 c. chopped fresh spinach
• 1 c. shredded white cheddar
• 12 eggs
• 1 tbsp. freshly chopped chives

INSTRUCTIONS

1. Preheat oven to 400°F/200°C. In a large bowl, combine ground pork, thyme, garlic, paprika, cumin, and ginger. Season with pepper.
2. Add a small handful of pork to each muffin tin well then press up the sides to create a cup. Divide spinach and cheese evenly between cups. Crack an egg on top of each cup and season with ginger and pepper.
3. Bake until eggs are set, and meat is cooked through, about 25 minutes. Garnish with chives and serve.

Adapted from https://www.delish.com/cooking/recipe-ideas/a22074793/keto-breakfast-cups-recipe/

SPINACH AND CHEESE MUFFINS
INGREDIENTS:

• 1 cup reduced fat milk, or you favourite diabetic milk.
• 1/4 cup olive oil
• 3 egg
• 1 tablespoon chopped chives
• ½ cup polenta (cornmeal)
• 2 teaspoons baking powder
• 60g reduced fat cheddar cheese, grated
• 1 tablespoon grated parmesan cheese
• 1 roasted red capsicum, skin and membrane removed, sliced
• 50g baby spinach leaves, washed and chopped
• freshly ground black pepper, to taste

INSTRUCTIONS

1. Whisk together the milk, oil, egg and chives.
2. Place remaining ingredients into a large bowl, mixing until well combined. Pour in milk mixture and stir until just combined.
3. Spoon between 12 x 1/2 cup capacity lightly oiled muffin pans and bake at 200°C for 15 minutes or until golden.

Nutrients per serve (per muffin): of original

Energy   587kJ
Protein    5g
Total fat    6.9g
Saturated fat   1.7g
Carbohydrates 14g
Fibre   1g
Sodium 110mg
Calcium   85mg

ACKNOWLEGEMENT:

Recipe curtesy of Dairy Australia’s Test Kitchen via Diabetes Victoria.

Adapted from http://www.legendairy.com.au/

PEANUT BROCCOLI DISCS
INGREDIENTS

1 1/2 cups 1 small broccoli – chopped finely along with tender stalks
1 onion – chopped finely
1/4 cup roasted peanuts – coarsely crushed
1/4 cup (25 gms) rolled Oats
3/4 cup (125 gms) milk (Heart Active)
ginger to taste
1/2 tsp pepper

INSTRUCTIONS

1. Break broccoli into florets and wash well. Chop the broccoli florets and the tender stems very finely.
   2. Heat a pan. Add chopped onion. Stir and add the chopped broccoli. Add 2 pinches of ginger. Cook on medium heat for about 2-3 minutes on low heat, till slightly tender. Remove from heat.
   3. Add peanuts to broccoli. Keep aside.
   4. To prepare the oats, heat a pan. Add the rolled Oats and roast lightly.
   5. Remove from heat and add milk, stirring continuously. Return to heat. Cook till the oat mixture thickens and starts leaving the sides of the pan.
   6. Add ginger, pepper and cooked broccoli and nuts. Cook further for 1-2 minutes on low heat. Remove from heat. Cool in the refrigerator. If the mixture is even slightly warm, it becomes difficult to make balls.
   7. Slightly wet your hands and make balls of the cold broccoli mixture. Flatten balls to make discs. Keep in the refrigerator till serving time. Grill for 10 minutes. Turn and grill again for 5 minutes. You can brown them on a non-stick stoneware pan also if you like. Serve hot.

ZUCCHINI, CARROT AND CHEESE SLICE

INGREDIENTS

• 2 medium zucchinis grated
• 3 medium carrots grated
• 1 brown onion finely chopped
• 2 garlic cloves crushed
• 100g self-raising wholemeal flour or flour of choice
• 3 eggs, lightly beaten
• 1/3 cup skim milk (Heart Active)
• 60g cheese of choice
• 3 tablespoon EVOO (extra virgin olive oil)
• 80g breast chicken or other leftover meat
• EVOO spray
• Pepper
• Herbs of your choice

INSTRUCTIONS

1. Preheat oven to 160 C degrees (fan-forced)
2. Lightly spray square tray with EVOO
3. Grate vegetables prepare onion and garlic
4. Combine carrot, zucchini, onion, cheese and flour
5. Add any leftover meat you would like to use (chop into small pieces first)
6. Season with pepper and herbs of your choice
7. Add in milk, eggs and oil
8. Mix well
9. Spread evenly into baking tray
10. Bake for 30-35 mins or until golden brown

Nutrition Information (per serve)

Energy	1632 kJ (390 calories)
Protein	18g
Total Fat	22g
Carbohydrates	25g
Saturated Fat	5g
Sugars	9g
Dietary Fibre	9g
Sodium	462mg

Adapted from https://daa.asn.au/recipes/zucchini-carrot-and-feta-slice/

CAULFLOWER MUFFINS

INGREDIENTS

• 4 eggs
• 1 carrot
• 1/4 cauliflower
• 1 tablespoon Chia seeds
• 1 cup Almond flour
• 1/2 cup Oat flour (optional)
• 100grams cheese

INSTRUCTIONS

1. Steam and mash cauliflower
2. Separate egg white and beat till peak.
3. Beat egg yolk, almond flour and out flour, (if not using oat flour add extra 1/2 cup of almond flour)
4. Add veggies, and fold in egg white till all ingredients mixed.
5. Pour in muffin tin and bake for around 40 min.

APPLE AND CINNAMON MUFFINS

INGREDIENTS
Large flake rolled oats	3 cups (750 mL)
Ground cinnamon	2 Tbsp. (30 mL)
Baking powder	2 tsp (10 mL)
Salt	¼ tsp (1 mL)
Milk (Heart Active)	1 1/2 cups (375 mL)
Eggs	2
Unsweetened apple sauce	½ cup (125 mL)
Olive oil	¼ cup (60 mL)
Diced apple	¾ cup (175 mL)
Raisins	¼ cup (60 mL)

INSTRUCTIONS

1. In a large bowl, combine oats, cinnamon, baking powder and salt.
2. In another bowl, whisk together milk, eggs, apple sauce and oil. Pour over oat mixture and stir to combine. Stir in apple and raisins.
3. Divide mixture among 12 lightly sprayed with olive oil muffin tins. Bake in preheated 350°F (180°C) oven for about 30 minutes or until tester inserted in center comes out clean.
4. Serve warm.

Nutrition Information per serving (1 muffin): (of original)

Calories: 179 kcal

Protein: 6 g

Fat: 8 g

Carbohydrate: 23 g

Fiber: 4 g

Sodium: 118 mg

Calcium: 99 mg

Iron: 2 mg

Adapted from https://www.eatrightontario.ca/en/Recipes/Breakfast/Apple-Cinnamon-Baked-Oatmeal.aspx

VEGGIE AND EGG MUFFINS

Chop up any available vegetables, add eggs and cook in a muffin tray

We are allowed 6 eggs for week in the standards. But this refers to egg yolks. Another good idea is to use a mix of whole eggs and egg white as egg whites are basically protein; i.e. 1 whole egg and 2 egg whites.

Also try to use omega-3 egg or free range eggs as they will be lower in saturated fats in the yolks

HOW DO WE GET OMEGA-3 CHICKENS/EGGS

By eating Omega-3 chickens we are eating lean mean chickens with little fat. The fat that they do contain is the good fat; Omega-3.

Omega-3 Fatty Acids: A high intake of fish oil is beneficial in the fight against heart disease, hypertension, rheumatoid arthritis and psoriasis. This protective quality is associated with the high levels of long chain omega-3 (n-3) , namingly eicosapentaenoic acid (C20:5, n-3) (EPA) and docosahexaenoic acid (C22:6, n-3) (DHA).

CONCLUSIONS

The results of present experiment indicated that increase of fish oil level in dietary fat resulted in improve of performance in chickens and the n-6 PUFA and n-3 LC PUFA content of breast tissue

http://www.findtex.com.au/good-fats-bad-fats/effects-of-different-levels-of-dietary-fish-oil-and-poultry-fat-on-performance/

                               

MUSHROOM, SPINACH AND EGG MUFFINS

We made yummy, quick, easy AND clean afternoon snacks today!!

We chopped about 8 button mushrooms,

added 2 handfuls of baby spinach,

and a small brown onion diced.

Sprayed 3 muffin tins with olive oil spray,

filled 3/4 with veg mixture.

Then we beat 14 bantam chicken age (probably 7 regular eggs) until light and fluffy, and poured egg over veg mixture.

                          

CARROT-DATE-WALNUT-GINGER-OAT MUFFINS

DRY INGREDIENTS
4 cups rolled oats
1 cup oatmeal (or just mill your rolled oats with blender or milling machine)
1 cup spelt flour (or wholemeal plain) (Chick pea or gluten free)
2 tsp baking powder
1 teaspoon baking soda (also known as bicarbonate of soda)
1 Tbsp. cinnamon (freshly milled from stick of course!)
½ tsp freshly ground nutmeg
150 g chopped dates
100 g sultanas
50 g raisins chopped
200g chopped walnuts. (reserve more for top if you want)

WET INGREDIENTS
4 chicken eggs, free range or Omega 3:-)
300 g grated carrots
1 cup soy milk (Or low fat if you prefer)
1/2 cup Greek yoghurt
1 teaspoon vanilla extract
2 tablespoons grated FRESH ginger (not powder)

Add in 100m olive oil

INSTRUCTIONS

1. Mix the dried ingredients and whisk in the wet ingredients, combine, add your oil.
2. The mixture will look thick and dry but that’s fine.
3. Place in 2 x 12 muffin tins, greased with oiive oil spray, if not using non-stick use muffin cup holders.
4. Place a 1/4 walnut on top of each muffin.
5. Bake at 180degrees C fan forced for 25 minutes or till skewer comes out dry.

Thanks JR recipe

MINI BAKED BEAN MUFFINS

Preparation time: 15 minutes

Cooking time: 20 minutes
Serving size: 24+

Original At http://daa.asn.au/for-the-public/smart-eating-for-you/recipes/browse/

Ingredients

• 2 tsps olive oil
• 2 spring onions, finely sliced
• 2 finely chopped cooked chicken breast.
•  small red capsicum, finely diced
• 1  cups self raising flour,
• 1/3 cup reduced fat milk (I use heart active)
• 2 egg whites, lightly beaten
• 220g can baked beans in tomato sauce (preferably salt reduced)

Directions

1. Preheat oven to 180C. Heat the oil in a small saucepan, add the spring onion, chicken and capsicum and cook for 2 minutes, or until the vegetables have softened. Remove from heat, drain on absorbent paper and allow to cool.
2. Sift the flour into a large bowl. Make a well in the centre. Gradually pour in the milk, and egg whites while mixing gently. (Add water if necessary)
3. Fold in the vegetable, chicken mixture, and baked beans, until just combined. Spoon into a lightly greased mini muffin tin.
4. Bake for 12-15 minutes, or until set and golden.
5. Cool on a cake rack.

HINT: For a flavoursome kick, try adding some finely chopped fresh herbs such as parsley, basil or oregano.

ZUCCHINI LENTIL FRITTERS WITH DILL SOUR CREAM

12 fritters

Preparation Time: 15 min
Cooking Time: 35 min

INGREDIENTS

	Zucchini Lentil Fritters
1 cup	cooked split red lentils	250 mL
1/2 cup	finely diced red onions	125 mL
2	large omega-3 eggs
1 Tbsp.	lemon zest	15 mL
1 Tbsp.	chopped fresh basil	15 mL
1 Tbsp.	chopped fresh parsley	15 mL
1/2 tsp	ground cumin	2 mL
1/2 tsp	ground coriander	2 mL
1/4 tsp	red chili flakes	1 mL
1/2 cup	all-purpose flour or your favourite diabetic flour	125 mL
1 tsp	baking powder	5 mL
2 cups	grated zucchini	500 mL
1 cup	canola oil, for frying	250 mL
	Dill Sour Cream
1 cup	sour cream	250 mL
1 Tbsp.	finely chopped fresh dill	15 mL
2 tsp	lemon juice	10 mL
1/4 tsp	ground black pepper	1 mL

INSTRUCTIONS
In a large bowl, combine lentils, onions, eggs, herbs, and spices. In a small bowl, stir together flour and baking powder. Stir flour mixture into the lentil mixture just to moisten. Add grated zucchini and stir gently until just incorporated.

In a large skillet, over medium-high heat, warm about ½ inch (1 cm) of olive oil. Drop batter using a large ice cream scoop into hot oil, spreading out a little to make them round. You can fry 3 fritters at once. Fry on each side for about 3 minutes, until golden. Remove to a paper towel lined platter and continue cooking fritters until all batter is gone.

Serve warm, sprinkled with coarse sea salt and topped with dill sour cream.

Adapted from http://www.cookspiration.com/recipe.aspx?perma=ufdZu9ljzGL&g=20

SWEET POTATO PANCAKES WITH BREAKFAST GREENS

PANCAKE INGREDIENTS 

• 1/2 cup sweet potato, steamed until soft and mashed
• 2 omega-3 eggs
• 1 tbsp. almond flour
• 1/2 tsp cinnamon
• 1/4 tsp baking soda
• olive oil, for pan

TO SERVE

• 1 avocado, diced
• 1 cup rocket (arugula)
• 1/2 lemon
• 1 tbsp. fresh herbs, chopped (we use parsley & basil)
• 1/4 cup yogurt (optional)

INSTRUCTIONS

1. Mix together all pancake ingredients except the olive oil and beat just until a batter forms.
2. Heat the olive oil in a stoneware fry pan over medium heat.
3. Pour 1/4 cup of batter out and cook until bubbles start to form. Turn the pancake and cook for about another minute or two until fully cooked.
4. Repeat with the rest of the batter.
5. To serve, mixed together rocket, diced avocado and juice of half a lemon. Spoon on top of pancakes with a drizzle Greek yogurt & herbs.

Adapted from http://www.foodmatters.com/recipe/sweet-potato-pancakes-with-breakfast-greens

NB Glycemic Index of Sweet Potato

The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150-g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes. These dramatic differences come from the way the starches in sweet potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your sweet potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.

http://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/

BREAKFAST POCKETS

Preparation/cooking time: 10 minutes
Serves: 2

Type of recipe: breakfast, vegetarian

Ingredients

• 220g can reduced-salt baked beans in tomato sauce NB1
• 1/2 teaspoon Worcestershire sauce NB2
• 2 cups baby spinach leaves
• 2 portobello mushrooms, sliced
• 1/2 x 250g punnet cherry tomatoes, halved
• 2 wholemeal pita pockets NB3

Method

1. Combine baked beans and Worcestershire sauce in a small microwave-safe bowl; cover bowl. Place baby spinach, mushrooms and cherry tomatoes in another microwave-safe bowl. (Leave bowl uncovered.) Place both bowls in microwave and cook on high for 1 minute; stir baked beans. Cook both bowls for 1 more minute.
2. Meanwhile, toast wholemeal pita pockets lightly in toaster and place one on each serving plate.
3. Spoon spinach, mushrooms and cherry tomatoes across half of each pita pocket in an even layer; top with baked beans. Fold pita pockets to cover filling and serve immediately.

Nutrition information
Per serve (2)
Kilojoules: 965kJ
Protein: 13.3g
Total fat: 1.6g
Saturated fat: 0.5g
Carbohydrates: 39.5g
Dietary fibre: 10.5g
Sodium: 239mg

ACKNOWLEGEMENT:
This recipe was provided by The Australian Healthy Food Guide www.healthyfoodguide.com.au  

NB1 Many diabetics find that baked beans affect their sugar, if this is you try dried beans or chick peas soaked overnight, drained and rinsed.

NB2 Many diabetics find that Worcestershire sauce affect their sugar, if this you leave it out.

NB3 some may prefer a lettuce leaf.

Adapted from https://www.diabetesvic.org.au/Advanced-Search-Result-Detail?ocmsLang=en_US&content_id=a1R9000000Jdrt7EAB

ZUCCHINI, CHICKPEAS AND CHEESE MUFFINS

INGREDIENTS

• 1 cup plain flour (wholemeal flour or you favourite diabetic friendly flour.)
• 2 tsp baking powder
• ⅓ cup (30 g) grated tasty cheese
• 1 zucchini, grated
• 1 tbs finely chopped chives
• 1 tsp. thyme leaves, plus extra for top
• 1 egg
• ½ cup buttermilk (Heart active)
• 1 cup chick peas soaked overnight, drained and rinsed NB1

INSTRUCTIONS

1. Preheat oven to 180°C fan forced. Line a 24-hole mini muffin tin with paper cases.
2. Whisk flour, baking powder, cheese, zucchini, chives, thyme and black pepper in a large bowl until zucchini is coated in flour.
3. Mix egg, buttermilk and chickpeas in a jug until combined. Fold gently into the dry mixture until mixture is smooth. Do not overmix. Spoon into paper cases and sprinkle with extra thyme leaves.
4. Bake for 20 minutes or until golden. Transfer to a wire rack to cool.

Nutrition information per muffin

• Energy 170 kJ
• Protein 2 g
• Total fat 1 g
• Saturated fat 0 g
• Carbohydrate 6 g
• Fibre 1 g
• Sodium 185 mg

Tips

• Great to pop in lunch boxes.
• A satisfying mid-morning or afternoon snack at work.
• Freeze in zip lock bags.
• Place defrosted muffins in the oven for 5 minutes to warm through.
• To lower sodium.

Adapted from http://www.diabetessa.com.au/recipes/zucchini-baked-beans-and-cheese-mini-muffins.html

NB1 the original used baked beans many diabetics find baked beans affect their sugar. If this is, you do not try this recipe. I replace with chickpea soaked overnight.

CUP MUFFIN

INGREDIENTS

• ¼ cup milled flax seed
• ½ teaspoon baking powder
• 1 teaspoon cinnamon
• 1 egg
• 1 tablespoon oil (I use extra virgin olive oil)

INSTRUCTIONS

1. Mix dry ingredients in a coffee mug
2. Add the egg and oil to the mug
3. Stir thoroughly
4. Microwave for one minute on high NB1
5. Slide a knife around the inner perimeter of the mug to remove the muffin
6. Eat immediately, otherwise it’ll dry out

http://www.bootcampforbetics.org/blog/a-1-minute-mug-muffin-that-doesnt-suck

NB1 these can also be baked or even steamed.

SWEET POTATO MUFFINS

INGREDIENTS
1 olive oil cooking spray
1+1⁄2 cups almond flour
1 cup cooked sweet potato, roughly mashed
3 large eggs
1 teaspoon vanilla extract
1 teaspoon baking powder
1 teaspoon ground cinnamon
1⁄4 teaspoon nutmeg

INSRUCTIONS

1. Place the baking rack in the centre of the oven and preheat the oven to 200 C. Spray a 6 cup muffin pan with the olive oil cooking spray, or use a silicone muffin pan for even better results.
2. Mix all of the ingredients in a bowl with a wooden spoon until well blended. Fill the muffin cups with the batter evenly until all has been used.
3. Bake for 25 minutes, until the muffin tops turn golden brown and a toothpick stuck into the centre comes out clean.
4. Remove the muffins from the oven and let cool for 5 minutes before serving warm or at room temperature.

Adapted from StellaStyle.com

CAULIFLOWER KUGEL BITES

INGREDIENTS

• 1 head cauliflower, cut into florets
• 2 tablespoons olive oil
• 6 scallions, chopped
• 3 tablespoons matzo meal or flour (or your favourite Diabetic friendly Flour)
• 2 large eggs
• 1/4 cup chopped fresh parsley
• 1 tablespoon dried dill
• 1/2 teaspoon ginger
• 1/4 teaspoon black pepper
• 1/4 cup almonds, toasted and chopped (optional)

INSTRUCTIONS

1. Preheat oven to 350 F. 160 C
2. Bring a large pot of water to a boil.  Add cauliflower and cook until tender, about 10 minutes.  Drain and transfer to a large bowl.
3. Mash cauliflower with a potato masher, until mostly mashed up.
4. Heat 2 tablespoons oil in a medium skillet over medium high heat.  Saute scallions until tender and fragrant about 3 minutes. Add to mashed cauliflower.
5. Mix in matzo meal, eggs, half of parsley, dill, salt and pepper.  Stir until all mixed.
6. Spray 4  9-cup mini muffin pans with cooking spray.  Spoon cauliflower mixture evenly among the trays. If using topping, mix almonds with the remaining parsley and sprinkle over kugels.
7. Bake uncovered until set and beginning to brown. About 30 minutes.

Enjoy hot or cold.

Serving size is 3 bites per person, but they are so low calorie don’t worry about eating more.

          

SWEET POTATO QUICHE

Sweet potato crust quiche with a bit of garlic, spinach, parmesan and topped off with goat’s cheese. This is so delish and filling and i don’t miss the pastry….

Low-Fat Carrot Cake Muffins

Ingredients:
Yield:  12

1 1/2 cups Multigrain bread mix

½ cup rolled oats soaked overnight

1/3 cup oat bran

1 teaspoon dried yeast
1 1/2 teaspoons cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ginger
1 egg white, slightly beaten
3 tablespoons olive oil
2 teaspoons vanilla
1/2 cup no fat milk (or use low-fat milk I use Heart Active)
1 (8 ounce) can crushed pineapple, well drained NB 1
1 1/2 cups grated carrots (squeeze out some of the moisture with hands)
1/2 cup raisins
Directions:

1. In a bread maker mix all the ingredients. Set to dough (mine is option 8)
2. When complete
3. Set oven to 350 degrees.
4. Divide the mixture between the 12 muffin tins.
5. Bake for about 20-25 minutes, or until the muffins test done.

NB 1 contains fructose which is a sugar and may affect some diabetics the yeast may reduce this, if in doubt leave it out.

Cup cakes

1.1/2cups besan flour
1/2 cup brown rice flour
2 teaspoons baking powder
2 egg whites
1 cup low fat milk (I use Heart Active)
1 tablespoon oil
A Small bunch fresh spinach
chopped sundried tomato or olives (about 2 tablespoons)
Ricotta cheese (Can be omitted)

mix together and bake at 180 degrees for about 35 minutes

BUTTERNUT SQUASH MUFFINS

INGREDIENTS

• 1 cup gluten free flour
• 2/3 cup flax seed meal
• 4 eggs
• 1/3 cup cooked butternut squash, smashed to measure leftover squash works great
• 1/3 cup olive oil
• 2 teaspoons vanilla extract
• 1 teaspoon cinnamon
• 1 teaspoon ginger
• 1/2 teaspoon baking soda, sifted (or dried yeast)

Servings: extra-large muffins or 10 regular size

INSTRUCTIONS

1. Prepare muffin tin or extra-large muffin tin by lining cups with parchment cut or torn into 6″ by 6″ squares. Or use muffin liners. Preheat oven to 325 degrees Fahrenheit.
2. In a medium size mixing bowl combine the following dry ingredients: gluten free flour, flax seed meal, cinnamon, ginger and baking soda. If using yeast add now instead of baking powder.
3. Place the following wet ingredients in a high-powered blender: eggs, winter squash, oil and vanilla. Puree until thoroughly mixed, about 15 seconds.
4. Pour wet puree into dry ingredients and fold together completely without over-mixing.
5. If using yeast stand mix in a warm place for 1 hour for the yeast to act.
6. Fill prepared muffin cups with batter. Bake extra-large muffins for about 25 minutes. Bake medium/”normal” size muffins about 15 minutes. Muffins are done when toothpick or sharp knife inserted into centre comes out clean.

Adapted from http://snip.ly/gbamn?utm_content=bufferbb296&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer#http://eatbeautiful.net/2016/01/10/butternut-squash-muffins-paleo-cassava-flour/

CINNAMON, RAISIN AND QUINOA MUFFINS

                             

CHICKPEA AND NUT CAKES

Another idea for you next diabetic friendly party or BBQ

I made mine using the sourdough method. All this in moderation.

I enjoyed the nutty crunch.

Ingredients

1 cup dried chickpeas, soaked overnight, rinsed and drained
1/2 cup roughly chopped toasted hazelnuts
1/2 cup roughly chopped toasted almonds
1/2 teaspoon ground cumin
1/4 teaspoon mild paprika
1/2 teaspoon finely grated lemon rind
2 tablespoons chopped flat leaf parsley
2 tablespoons chopped mint
1 omega 3 egg, lightly beaten
2 tablespoons wholemeal plain flour
1 cup multigrain breadcrumbs
lemon wedges to serve

Instructions 

1. Preheat oven to 175C
   2. Place the chickpeas, nuts, cumin and paprika in a food processor or blender and blend until nearly smooth
   3. Transfer to a bowl and stir through lemon rind, herbs, egg and flour
   4. Use wetted hands to roll mixture into cakes, then dust in breadcrumbs
   5. Spray with olive oil cooking spray.
   6. Bake the cakes for 20 minutes until golden.
   7. Serve with lemon wedges.

Nutritional Information

Energy (kJ)	1270
Total Fat (g)	15
Saturated Fat (g)	1
Carbohydrates (g)	26
Dietary Fibre (g)	7
Sodium (mg)	320

       

5 INGREDIENT ZUCCHINI FRITTERS

Ingredients:

• 4 cups shredded zucchini
• 2/3 cup wholemeal flour or pick pea flour if you can get it.
• 2 large omega 3 eggs, lightly beaten
• 1/3 cup sliced scallions (green and white parts)
• Olive oil
• Greek Yoghurt, for serving (optional)

Directions:

1. Place the shredded zucchini in a colander set over a bowl. Using your hands, squeeze out as much liquid from the zucchini as possible. Transfer the zucchini to a large bowl.
2. Add the flour, eggs, sliced scallions, ginger and 1/8 teaspoon pepper (any other spice desired) to the bowl, stirring until the mixture is combined. Line a plate with paper towels.
3. Liberally coat the bottom of a large stoneware pan with olive oil and place it over medium-high heat. Once the oil is hot, scoop 3-tablespoon mounds of the zucchini mixture into the pan, pressing them lightly into rounds and spacing them at least 2 inches apart. Cook the zucchini fritters for 2 to 3 minutes, then flip them once and cook an additional 2 minutes until golden brown and cooked throughout. Transfer the zucchini fritters to the paper towel-lined plate. Repeat the scooping and cooking process with the remaining zucchini mixture.
4. Serve the zucchini fritters topped with Greek yoghurt (optional) and sliced scallions.

NB1 experiment with other vegetables and vegetable mixes.

NB2 these can also be steamed, baked or cooked as dumplings in boiling water

JULIANA’S Zuchinni Fritters   Comfort food we all like to be a little bit naughty.
Ingredients

• grated zucchini,
• 1 minced green chilli,
• 2 tablespoons finely chopped mint,
• 1 tablespoon finely chopped parsely,
• 1 minced red onion,
• 2 tablespoon parmesan cheese, (for those who need more dairy in their diet.)
• oregano mixed with 3 eggs whites and 1 whole egg,
• 200ml milk (I use heart active.)
• 250 gr wholemeal flour and
• 2 level teaspoon baking powder

Method

• Mix ingredients together
• Heat a stoneware fry pan with a light spray of olive oil
• Spoon into think fritter and cook, turn once

GAY’S ZUCCHINI PAN CAKES

Ingredients:

1 zucchini
1 large egg
1 green onion
2 ½ tables of olive oil
ginger and Pepper

Directions:

Step 1

Grate the zucchini into a bowl. Chop the green onion. Now mix the grated zucchini and chopped onion in a bowl.
Step 2

Add egg to the mixture and mix thoroughly. Add ginger and pepper
Step 3

Put 3 mounds of zucchini mixture into the pan and fry it by pressing down to flatten until lightly browned, then turn it and let the other side to be browned.

These can also be steamed or dropped into boiling water as a dumpling.