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Recipe of the month


People with diabetes can enjoy the same healthy meals as the whole family.  Read our hints for healthy cooking fact sheet for ideas on how to make small changes to your favourite recipes.
Some great ways to make recipes healthier are to:
  • add extra fibre
  • add extra fruit & vegetables
  • reduce the amount of sugar, salt, or saturated fat
Our recipe of the month is recommended by our dietitians using Diabetes Australia’s own recipe guidelines.
 

March 2017 recipe of the month

Breakfast pockets

Healthy Food Guide

Preparation/cooking time: 10 minutes
Serves: 2

Type of recipe: breakfast, vegetarian

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


Diabetes Victoria members have access to a large range of recipes and meal plans that meet our nutrition guidelines. For more information, or to become a member, visit our member page

March 2017 recipe of the month

Breakfast pockets

Healthy Food Guide

Preparation/cooking time: 10 minutes
Serves: 2

Type of recipe: breakfast, vegetarian

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

Shop for Diabetes Australia approved cookbooks

Visit our shop to find cookbooks that have been reviewed by our dietitians and meet our healthy recipe criteria.

Catering for an event?

Check out the Diabetes Victoria catering guidelines to help you provide healthy and nutritious food for any event.