Diabetes Clinic - Autumn Recipes 2019

Download the Autumn Recipe Cook from Julie Buckley

It is our pleasure to offer you this Autumn cookbook as we welcome in the autumn days. These recipes support diabetics with low carb, healthy fat eating. The recipes are also healthy and a good choice for all the family.

Eating in season is ancient wisdom. Nature tells us precisely what foods are right for the body for each season. These recipes will nourish your body with nutrients and send messages to your hormonal system that you are full and satisfied. When we eat real food that the body was designed to eat, we cannot overeat as there are inbuilt systems to pick up the signals that suggest all is well and as it should be.

Eating real food also gives the body a chance to stop inflammation and constant attacks on our immune system. We can invite healing to occur and get to reset hunger and cravings back to a 'normal' state.

The Diabetes Clinic promotes 'back to basics' and 'home made' as two strategies to restore health, just like our grandparents did (and had to).

Thank you for your interest in our recipes. We hope these bring renewed enthusiasm for healing and eating real food.

Wishing a healthy, happy life!

Kimba Lawrence
Director
Diabetes Clinic

www.diabetesclinic.co.nz

Download the Recipe Book HERE

Herbed Chicken Drumsticks - Julie Buckley

A tasty marinade for chicken the whole family will love. Use plenty of herbs and swap around to vary the flavour depending on what is available.

Herbed Chicken Drumsticks

2 Chicken drumsticks per person
Marinade:
A handful each of fresh parsley, mint and oregano 
You can also add other herbs depending on what you like or have on hand such as rosemary, sage, basil, thyme, lemon balm etc - the more the merrier
1 small red onion diced
2 Tbsp Fish sauce
Juice of a lemon
3 cloves garlic crushed
1 small red chilli seeds removed and finely chopped
1 Tbsp tamari
2 Tbsp olive oil
½ tsp sea salt or Himalayan salt

Place all of the marinade ingredients into a blender and pulse until a paste is formed.

With a knife cut slashes into the meaty part of the chicken drumsticks. Place in a roasting dish and spoon over the marinade and with gloves on massage the marinade over the chicken making sure you get it right into the cuts.

Cover the chicken and place in the fridge for 1-2 hours. Preheat the oven to 180 degrees Celcius. Pour ½ cup of water into the baking tray to make sure the marinade doesn’t burn. Roast for 30-40 minutes until the chicken is golden and the juices run clear when the thickest part is pierced with a knife.

This chicken is also great on the barbeque but make sure it is cooked more slowly. Always check it is cooked right through and is not pink in the middle.

Healthy Eating

-Julie Buckley (Coach/Chef)
Diabetes Clinic New Zealand

If you know someone who would like to reverse pre-diabetes or Type 2 Diabetes get them to message the Diabetes Clinic here https://m.me/diabetesclinicnz

or visit www.diabetesclinic.co.nz

Zucchini and Feta Tart - Julie Buckley

Zucchinis are abundant in my garden at the moment so are going into a lot of meals. This is a lovely option for lunch or dinner with a green salad. It can also be made without the pastry to make a lovely frittata which could be made in muffin tins for a great breakfast or lunch option.

Zucchini and Feta Tart

Serves 4-6 people

Pastry
3/4c ground almonds
1/2c coconut flour
1/4c coconut oil melted
3Tbsp psyllium husks
1 egg
1tsp sea salt
2-3 Tbsp cold water

Filling
6 eggs
1/2c cream
2 zucchini sliced thinly lengthwise
1 red capsicum, seeds removed and sliced thinly
75g feta cheese
½ tsp sea salt and freshly ground black pepper

Preheat the oven to 170 degrees Celcius. To make the pastry mix the dry ingredients in a large bowl and mix well. Mix in the beaten egg and melted coconut oil. You may need to gradually add in enough cold water to help form a stiff dough. Wrap in plastic and place in the fridge for about 30 minutes.

Prepare a round or rectangle flan tin by lightly greasing with coconut or olive oil (mine is a loose bottom tin to make removal easier). Roll out the pastry until 2-3mm thick between 2 sheets of baking paper. Remove the top layer of baking paper and gently flip the pastry over. It is likely to break but patch up any patches or cracks by pressing the pastry together. Bake for 10 minutes. Cool before adding the filling.

Thinly slice the zucchini with a mandolin or vegetable peeler into thin strips and roll up. Stand the zucchini rolls on their ends and scatter the red capsicum and crumbled feta over. Beat together the eggs and cream with the salt and pepper and pour evenly into the pastry case over the vegetables.

Bake for 30 minutes or until the filling is puffed and golden and set in the middle.

Healthy Eating

-Julie Buckley (Coach/Chef)
Diabetes Clinic New Zealand

If you know someone who would like to reverse pre-diabetes or Type 2 Diabetes get them to message the Diabetes Clinic here https://m.me/diabetesclinicnz

or visit www.diabetesclinic.co.nz

Are supplements necessary?

Photo by Angel Sinigersky on Unsplash

Do I take supplements or should I be trying to get what I need from food?

Nutrition surveys tell us that more and more people are not meeting the bare minimum recommended daily amounts (RDAs) of more and more nutrients. Common examples are magnesium, selenium, zinc and vitamins A, C and D. Government response is often to drop the RDAs further!

Ideally we get our nutrients from real food. The quality of our food has changed dramatically so it is no longer as simple as this. Our depleted soil, the types of seeds, processing and additives are all not helping. Sugar depletes nutrients from the body, as the body works to handle it, but brings nothing to the party in return, a ‘minus-sum game’.

Chemicals are disrupting our chemistry, overworking our elimination pathways and provoking the immune system. Sometimes the body will need a therapeutic dose of something and additional supplement support may be appropriate. Fish oil is a good example for the diabetic person. The body tries to tell us that it needs something additional - this message is often met with a medication! Which of course can also cause negative side effects.

It is interesting to note that the 60 mg or so of vitamin C is in an apple, with all its cofactors, equals the effect of around 1500 mg of “pure” vitamin C in the body. So you can see that eating real food is important. Nature is designed perfectly but the marketers have got too clever!

So the definitive answer is YES you are most likely going to need some help from supplements. generally a change in diet is essential for most people. Supplements will help us all.

If you feel you need help please feelf ree to reach out the a Health Coach at the Diabetes Clinic. Contact us via our Facebook page via messenger.

https://www.facebook.com/diabetesclinicnz/

Have a healthy day

Tony Cutting
Blog written on behalf of the Diabetes Clinic.

www.diabetesclinic.co.nz

Lettuce Lunch Wraps - Julie Buckley

This is a versatile recipe where you can use up leftovers from your fridge or whatever vegetables you have on hand. Iceberg lettuce or cos lettuce leaves work well for the wrap

Ingredients
1 cos lettuce washed, remove thick stems 
Leftover cooked chicken, ham, bacon
1 ripe avocado sliced
2 tomatoes sliced
½ cup roasted capsicums drained
1 cucumber thinly sliced
½ cup sprouts
Smokey almond hummus:
½ c ground almonds
1 Tbsp tahini
½ tsp smoked paprika
1 clove garlic crushed
¼ c water
2 Tbsp extra virgin olive oil
Juice of half a lemon
2-3 sun-dried tomatoes in oil finely chopped

To make the hummus combine the ingredients together to make a thick paste using half the water initially then add a little more water to make it more spreadable if needed as the almonds soak up a lot.

Lay a sheet of baking paper on your board and arrange lettuce leaves overlapping if they are not large. Spread a layer of almond hummus or a good quality mayo over the leaves leaving a good border free for wrapping. Add the cooked chicken or ham and vegetables down the middle of the leaves. Using the baking paper roll the leaf wrap up tightly and secure with toothpicks or string to hold tight. Cut in half and enjoy.

Healthy Eating

-Julie Buckley (Coach/Chef)
Diabetes Clinic New Zealand

If you know someone who would like to reverse pre-diabetes or Type 2 Diabetes get them to message the Diabetes Clinic here https://m.me/diabetesclinicnz

or visit www.diabetesclinic.co.nz

Salmon salad with Tahini and lemon dressing - Julie Buckley

Salmon Salad with Tahini

There is nothing that says summer more than fresh colourful salads. The more colours in your salad the more nutrients you are eating. This salmon and vegetable salad is dressed with tahini and lemon dressing and is a complete meal.

Use what you have on hand in your garden or fridge. Bacon and chicken are both great options instead of salmon and vegetable options are limited only by your imagination.

Salmon salad with Tahini and lemon dressing

Salad greens - enough to cover your plate or platter
400g salmon fillet skin on and pin bones removed
2 zuchinni cut into bite sized pieces
2 carrots cut into even size pieces
1 red onion peeled and sliced into wedges
1 red or yellow capsicum cut into large cubes
1/2 avocado sliced or diced
4-6 eggs soft boiled
100g green beans
100g cherry tomatoes halved
1-2 Tbsp olive or avocado oil
sea salt and freshly ground black pepper

Dressing
1/3c extra virgin olive oil
1/3c apple cider vinegar
1 clove garlic crushed
1 Tbsp Tahini
The juice of 1 lemon
1 tsp poppy seeds
1 Tbsp maple syrup (optional)
Salt and freshly ground black pepper

Cut all of your vegetables into even sized pieces. Line a baking tray with baking paper and lay the zuchinni, carrots, red onions and capsicums in separate lines on the baking tray and drizzle with a little avocado or olive oil and season with salt and pepper. Bake for 20 minutes until just tender. Leave to cool while assembling the remaining ingredients.

Place the salmon fillet onto a baking tray and drizzle with avocado oil, the juice of half a lemon and season with salt and pepper. Bake in the oven for 10 minutes or until the centre is just cooked. Leave to cool before cutting into chunks or flaking with a fork.

Blanch the beans in boiling water for about 30 seconds then refresh in cold water to stop them cooking further. Peel and halve the boiled eggs.

To make the dressing blend all of the ingredients together with a stick blender.

To assemble place a bed of lettuce onto your serving platter. Place lines of your cooked and raw vegetables and the salmon and eggs in rows over the top of the salad. Alternate colours where possible. Drizzle with the dressing just before serving.

Healthy Eating

-Julie Buckley (Coach/Chef)
Diabetes Clinic New Zealand

If you know someone who would like to reverse pre-diabetes or Type 2 Diabetes get them to message the Diabetes Clinic here https://m.me/diabetesclinicnz

or visit www.diabetesclinic.co.nz

Red Beef Curry with Cauliflower rice - Julie Buckley

It is a great feeling to be able to make a curry from scratch. This red curry is spicy so cut back on the amount of chilli you add if you don't like hot curries. You could double the sauce recipe and keep half in the fridge for next time.

Beef in this curry can be swapped for chicken, seafood, lamb or vegetables.

Ingredients
Curry paste:
1 small red onion chopped
1 stalk fresh or frozen lemongrass finely chopped 
1-2 red chillies deseeded and finely chopped (with gloves on)
4 cloves garlic peeled and chopped
1 thumb of ginger sliced
2 Tbsp tomato paste
1 tsp ground cumin
1 tsp ground coriander
¼ tsp ground white pepper
2 Tbsp fish sauce
1 tsp shrimp paste
1 Tbsp chilli powder
1 can coconut milk
2 Tbsp lime juice
1 cinnamon stick
Curry
500 grams beef rump sliced thinly
2 Tbsp coconut oil
1 eggplant diced
100 g snow peas
½ cauliflower grated or chopped in a food processor into rice

Place all of the paste ingredients except for the cinnamon stick and the coconut milk into a bullet or blender. Add 3 tablespoons of the coconut milk and blend until smooth. Heat coconut oil in a heavy based pan on medium heat and cook the curry paste until fragrant, about 1 minute.

Add the meat and cook in the paste until beef is just starting to colour. Pour in the rest of the can of coconut milk and add in the cinnamon stick. Simmer for 20 minutes and add in the eggplant. Cook for another 10 minutes until beef is tender. Finally, add in the snow peas and cook for 2 minutes making sure to not overcook to retain the crunch.

Heat a pot of water with salt added while the curry is cooking. When boiling add the cauliflower rice and cook for 4-6 minutes until just tender. Drain and serve with the curry.

Healthy Eating

-Julie Buckley (Coach/Chef)
Diabetes Clinic New Zealand

If you know someone who would like to reverse pre-diabetes or Type 2 Diabetes get them to message the Diabetes Clinic here https://m.me/diabetesclinicnz

or visit www.diabetesclinic.co.nz

Cherry Berry Chia Pudding - Julie Buckley

Chia seeds are a real powerhouse for their tiny size. They are full of nutrients and antioxidants and are a great source of fibre, making them very beneficial to the digestive system. Studies show they may be of benefit as a prebiotic in the gut by providing fuel for the healthy bacteria.

One of the most amazing benefits of chia seeds is they are high in alpha-linolenic acid which helps to maintain stable blood sugar and insulin levels by slowing the conversion of carbohydrates to sugar in the digestive system.

This recipe makes a great breakfast or have it for pudding if you like. Use any low carbohydrate fruit in this recipe, berries of any sort are a great option.

Cherry Berry Chia Pudding
Serves 4 people

1 400ml can of coconut milk or cream
5 Tbsp chia seeds
1 tsp vanilla essence
5 drops of stevia (optional)
1/2 cup fresh or frozen and defrosted berries (freeze dried are a good option too)
100ml water

Optional extras: Cacao or cocoa powder or nibs, cinnamon, ground ginger, spirulina powder, protein powder, LSA, activated nuts, toasted coconut, maca powder, bee pollen, hulled hemp seeds. Options are only limited by your imagination.

Mix together coconut milk or cream and water, stevia if using, and vanilla in a bowl. Whisk in the chia seeds, fruit and any other flavourings you would like to add. Reserve some of the fruit and/or flavourings to decorate when serving.

Refridgerate for at least 2 hours or make in the evening and refridgerate overnight.

Healthy Eating

-Julie Buckley (Coach/Chef)
Diabetes Clinic New Zealand

If you know someone who would like to reverse pre-diabetes or Type 2 Diabetes get them to message the Diabetes Clinic here https://m.me/diabetesclinicnz