By Peter Howard, New Holland Publishers AUD$19.95
Peter Howard is a well-known food and wine commentator. For many years his national television segments, regular radio interviews and articles in magazines and newspapers have kept Australian audiences informed of the latest trends. Two years ago, he was diagnosed with diabetes. ‘I know, like so many folk now, that we have a disease that will not go away, but can be controlled by diet, exercise and restraint or discipline’ he says in the introduction to this book. ‘I know many diabetics before me have faced and won this same dilemma. It is a difficult, private battle. We have to forgive ourselves for arriving at this stage and just get on with life … and our newfound lifestyle.’ Here’s a taste of the recipes he lives by … 99 per cent of the time. The book is endorsed by Diabetes Australia.
Spiced Yoghurt Pork Fillet and Pan-fried Pears
Preparation time 30 minutes
Cooking time 20 minutes
600 g (1 lb 5 oz) pork fillet cut into (4–5 cm/1¾–2 inches thick), all fat removed
150 ml (5 fl oz) no fat natural yoghurt
1 teaspoon smoked paprika
1 teaspoon fennel seeds, roughly crushed
1 teaspoon coriander powder
1/4 medium onion, finely chopped
1 tablespoon minced fresh oregano
2 teaspoon mustard seed oil
lemon flavoured cracked peppercorns
8 canned pear halves, well drained
120 g (4 oz) cooked silverbeet or spinach leaves
Preheat the oven to 180ºC (350ºF). In a small bowl, combine the yoghurt, paprika, fennel, coriander, onion and oregano and mix well.
Gently flatten the pork medallions by pounding them with the heel of your hand. Smear each piece of pork with the yoghurt mixture and leave to sit for 15–30 minutes, or longer if you have the time. Place the pork medallions on a baking tray and cook in the oven for 15 minutes or until firm. It is OK to leave your pork fillet pink. Heat the oil in a non-stick pan, sprinkle the pear halves with cracked pepper and pan fry to golden brown.
Pile equal amounts of cooked silverbeet on each plate, top with equal quantities of pork and 2 pear halves each.
1200 kJ/280 calories, 36 g protein, 6 g fat (1.6 g sat fat), 19 g carbohydrate,
What Makes My Blood Glucose Go Up and Down? revised edition published by Marlowe & Company is now available. We reviewed this in October 2005 GI News. Check the ‘Archive’ or use the Google Search facility to read the review.