Low GI Recipes of the Month

July’s recipes are ideas for feeding toddlers, school-age kids, teens and adults with type 1 diabetes that the whole family will tuck into happily. They are from The Diabetes and Pre-diabetes Handbook, just published this month in the US and Canada as The New Glucose Revolution for Diabetes. Home economist Diane Temple tested the recipes and Scott Dickinson did the food photography.

Spaghetti Bolognese
This recipe for toddlers makes a larger amount, so you can freeze the leftover portions.
Prep time: 5 minutes; Cooking time: 15 minutes; Serves: 5


1 tablespoon canola oil
½ medium onion, chopped very finely
150 g lean mince
¼ cup (60 ml/3 tablespoons) concentrated tomato paste
2 tablespoons finely grated orange-fleshed sweet potato
1/3 cup (80 ml) water
½ teaspoon oregano flakes
Per serve
1170 kJ/ 278 Cal; Protein 12 g; Fat 7 g (includes saturated fat 1 g); Carbohydrate 38 g; Fibre 3 g; Sodium 110 mg

Vegetable Slice
This is a terrific recipe for kids and teens to make and eat. It combines vegetables, ham and corn into one easy dish that can be eaten hot, warm or cold. It’s great for picnics too. Grate the zucchini, carrots and onion in a food processor if you have one – it’s much easier.
Prep time: 30 mins; Cooking time: 40 mins; Serves: 6

photo: Scott Dickinson

4 omega-3 eggs
1 × 440 g (14 oz) can sweet corn kernels, salt reduced, drained
2 slices (50 g/1¾ oz) leg ham, diced
½ cup (40 g) reduced fat grated tasty cheese
2 zucchini (courgettes), grated
2 medium carrots, grated
1 medium onion, finely chopped
½ cup (80 g) wholemeal self-raising flour
Per serve
830 kJ/ 198 Cal; Protein 12 g; Fat 7 g (includes saturated fat 3 g); Carbohydrate 19 g; Fibre 4 g; Sodium 455 mg

Super Muesli Bar
This recipe is perfect for teenage lunchboxes or after school. It is based on ‘Dad’s Super Muesli Bar’ that came from one of our readers, Piers Hartley. You can buy roasted hazelnuts from the supermarket.
Prep time: 25 mins; Cooking time: 25 mins; Makes: 16 pieces/bars

photo: Scott Dickinson

1 cup (90 g/3 oz) rolled oats
½ cup (75 g/2½ oz) roasted hazelnuts, chopped
¼ cup (40 g/1½ oz) sunflower seeds
2 tablespoons (25 g/1 oz) sesame seeds
¼ cup (40 g) wholemeal self-raising flour
1 teaspoon cinnamon
½ cup (80 g/2¾ oz) dates, chopped
½ cup (75 g/2½ oz) dried apricots, chopped
40 g (1½ oz) monounsaturated margarine
2 tablespoons honey
1 tablespoon brown sugar
1 teaspoon vanilla essence
1 egg plus 1 egg white
Per serve
595 kJ/ 142 Cal; Protein 3 g; Fat 8 g (includes saturated fat 1 g); Carbohydrate 15 g; Fibre 2 g; Sodium 46 mg

Chocolate Mousse
Most chocolate mousse recipes are seriously high in saturated fat, so not ideal if you have diabetes and need to watch your weight. We have reduced the fat significantly in this recipe, but you’ll still be able to enjoy that creamy, chocolate-in-the-mouth flavour.
Prep time: 10 mins; Cooking time: 5 mins; Chilling time: 2–3 hours; Serves: 6

photo: Scott Dickinson

30 g (1 oz) cocoa powder
2 teaspoons gelatine powder
110 g (4 oz) sugar
375 ml (1½ cups) skim evaporated milk
125 ml (1/2 cup) reduced fat cream
150 g (5½ oz) strawberries or raspberries,
Per serve
800 kJ/ 190 Cal; Protein 8 g; Fat 5 g (includes saturated fat 4 g); Carbohydrate (g) 28 g; Fibre 1 g; Sodium 90 mg