The latest research into type 2 diabetes shows that for some people it’s possible to put diabetes into remission and for others they can prevent or at least delay the complications of diabetes. In Reversing Diabetes (Murdoch Books), Dr Alan Barclay explores what these findings mean and includes 70 inspiring, delicious recipes for households large and small. Available from online retailers and bookshops everywhere.
SPELT SPAGHETTI WITH RATATOUILLE
Use regular wheat spaghetti if that’s what’s in the pantry. To go gluten-free is you need to, substitute with rice or other gluten-free pasta. Serves 2 • Preparation 15 minutes • Cooking 15 minutes
Olive oil spray
1 red onion, roughly chopped
1 eggplant (aubergine), chopped
1 red capsicum (pepper), chopped
2 zucchini (courgettes), chopped
2 garlic cloves, crushed
250g (9oz) cherry tomatoes, halved
140g (5oz) spelt spaghetti
1 small handful basil leaves, to serve
Spray a large non-stick frying pan with olive oil and place over medium–high heat. Cook the onion, stirring, for 2 minutes or until softened. Stir in the eggplant, capsicum, zucchini and garlic, and cook, stirring occasionally, for 8 minutes. • Stir in the tomatoes and 1 cup water, and cook for a further 2 minutes or until the tomatoes have softened and the other vegetables are tender. Remove the pan from the heat. • While the vegetables are cooking, bring a large saucepan of water to the boil and cook the pasta for 8–10 minutes or until al dente. • Drain the pasta, add it to the ratatouille and gently toss to combine. Serve the pasta and ratatouille with the basil scattered over the top.
Per serving
Energy 1495kJ/ 355Cal; protein 14g; fat 3g (includes 0.3g saturated fat; saturated : unsaturated fat ratio 0.11); carbohydrate 62g; fibre 12g; sodium 30mg; potassium 1085mg; sodium : potassium ratio 0.03
ANNEKA MANNING: BAKECLUB
Anneka Manning is an author, food editor, cooking teacher, home economist, mother of two and the founder of BakeClub. With over 27 years' experience, she specialises in teaching the ‘why’ behind the ‘how’ of baking, giving home cooks the know-how, understanding and skill to bake with confidence and success, every time. She has written and contributed to a number of books, including The Low GI Family Cookbook (Hachette), Mastering the Art of Baking (Murdoch Books) and BakeClass (Murdoch Books).
SALMON AND ROAST VEGETABLE FRITTATAS
Make sure you roast extra vegetables when making them for dinner for a quick and easy lunch or light meal the next day. Serve with a green salad. Makes: 8 • Preparation time: 15 minutes (+ 5 minutes cooling time) • Baking time: 25 minutes
Olive oil, to grease (optional)
3½ cups (about 630g) chopped roasted vegetables (see Baker’s Tips)
210g/7oz tin red or pink salmon in spring water, drained and coarsely flaked
½ cup (50g/2½oz) coarsely grated vintage cheddar cheese
⅓ cup chopped chives, flat-leaf parsley and/or basil
6 eggs
Salt and freshly ground black pepper, to taste
Preheat the oven to 190°C/375°F (170°C/325°F fan-forced). Grease 8 holes of a 1/3 cup (80ml) muffin tin with olive oil or line with paper muffin cases. • Place vegetables, salmon, cheese and herbs in a large mixing bowl and toss gently to combine evenly. Spoon the mixture into the muffin holes, dividing evenly. Crack the eggs into a jug, season well with salt and pepper and then use a fork to whisk to combine. Carefully pour into the muffin holes over the vegetable mixture, dividing evenly. • Bake in the preheated oven for 25 minutes until set and golden. (The eggs will continue to cook in the tin, so it’s ok if the centre is a little soft, just not runny). Stand in the tin for 5 minutes, then use a small palette knife or butter knife to remove the frittatas from the tin. Serve warm or room temperature with a green salad.
Baker’s tips
- Roasted pumpkin, capsicum, carrots, sweet potato, zucchini, eggplant and mushrooms all work well in these frittatas.
- Add chopped fresh herbs such as rosemary, sage or thyme to your vegetables before roasting them for an extra flavour hit.
- These frittatas will keep in an airtight container in the fridge for up to 2 days. Serve at room temperature or reheat in an oven preheated to 180°C/350°F (160°C/320°F fan-forced) for 5–10 minutes.
630kJ/ 150 calories; 13g protein; 8g fat (includes 3g saturated fat; saturated : unsaturated fat ratio 0.6); 5g available carbs (includes 2.5g sugars and 2.5g starches); 5g fibre; 340mg sodium