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Hi Fiber, Low Fat, Low Sugar or No Sugar, get Healthy!

Give this some thought – when we have to cook a special needs meal, we go into a spin because we can’t imagine what it means to not be able to eat everything and anything.  For most people eating tasty food is a part of their daily routine.

Most of us think that if we are too follow a healthy eating regime it is dull, tasteless and not very interesting.  I have discovered a great book called The South African cookbook for diabetes and insulin resistance 2, written by Hilda Lategan.  This great book has low fat, low GI and low kilo joule recipes that are healthy and easy to prepare.  The recipes in this book are really great for people who suffers from high blood pressure, gout, and low blood sugar, constipation and even for healthy weight reduction. Whether you are taking care of your health, watching your weight or cooking for a loved one or friends with special needs, this book is a great way to start taking care of your health!

The South African Cookbook for Diabetics is published by Human and Rousseau and is available from bookstores, I saw it recently at Bay Books in the New Cape Quarter.

Smoked salmon wraps:
Ingredients:      Makes 5 wraps
5 soft tortilla wraps
250g smooth low-fat cottage cheese
1 ml grated lemon rind
25ml fresh lemon juice
5ml finely chopped onion
25ml capers
25ml chopped fresh parsley or fennel
200g smoked snoek


To make the tortillas easier to roll up, heat them in the microwave oven for a few seconds, or wrap them in foil and heat in a preheated oven for a few minutes.

In the mean time, combine the cottage cheese, lemon rind, juice and onion.  Spoon about 50ml of the cottage cheese mixture onto a tortilla and spread to about 2cm from the edge.  Sprinkle the capers and parsley over the mixture and place the smoked salmon on top.  Fold two sides of the tortilla over to the inside and roll up as you would a pancake.  Cut in half and serve.

© South African cookbook for diabetes and insulin resistance 2 by Hilda Lategan

Sweet potato muffins:

200g peeled sweet potato, sliced

1 medium apple, peeled, cored and sliced (100g peeled)

350ml Sasko bran-rich Self-raising flour (175g) or high-fibre self-raising flour

100ml oat bran (70g)

1.25ml salt

25g pecan nuts, chopped

50ml currants (30g)

10ml finely grated orange rind

75ml fresh orange juice

50ml sunflower oil

75ml pure raw honey

125ml low-fat buttermilk

2 large eggs, separated

5ml vanilla essence

2.5ml bicarbonate of soda


Cook the sweet potato and apple in a little water until soft and done.  Drain, mash and set aside to cool.

Mix together the flour, oat bran, salt, nuts, currants and orange rind.

Add the orange juice, oil, honey, buttermilk, egg yolk, vanilla essence and bicarbonate of soda to the sweet potato mixture and mix.  Stir the sweet potato mixture into the dry ingredients.

Beat the egg whites until stiff and fold into the dough.

Spoon the dough into a greased 18-cup muffin tin.

Bake in a pre-heated oven at 180°C for 30 to 35 minutes until golden brown and done.

© South African cookbook for diabetes and insulin resistance 2 by Hilda Lategan


250ml Sasko bran-rich self-raising flour (130g)

125ml Whole wheat Pronutro

5ml baking powder

1.25ml salt

10ml oil such as macadamia nut oil

1 large egg

350ml low-fat milk


Combine the flour, Pronutro, baking powder and salt.  Beat the oil, egg and milk together.  Add the milk mixture to the dry ingredients and whisk with a balloon whisk until smooth.  Heat a frying pan until medium hot.  Spray with non-stick food spray or use a paper towel to wipe a little oil over the surface of the pan.  Ladle 50ml batter into the frying pan for each crumpet, making sure they are sufficiently far apart.  Allow space for the batter to rise and spread.  Cook the crumpets until bubbles appear on the surface and begin to break.  Turn with an egg lifter and cook until golden on both sides.  Place the crumpets on a wire rack and cover with a clean tea towel to prevent them from drying out while the rest are made.
© South African cookbook for diabetes and insulin resistance 2 by Hilda Lategan

Best Regards

Jenny Morris (CEO)
Jenny Morris Brands / GigglingGourmet
Tel   021 424 7775
Fax  021 426 1827
email jennym@gigglinggourmet.com
Web www.gigglinggourmet.com

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