Delicious recipes for a diabetic diet
By Hania Anabtawi Bitar, Cooking Expert
Photography by Mohammad Husani
In the photos: Natalia Musleh (3) and Bibars Alasker (2)
Reprinted from Family Flavours/October 2014
Just like everyone else, children like Natalia and Bibars, who live with diabetes, should eat a variety of healthy foods. This month, we team up with Consultant Paediatric Endocrinologist Sima Kalaldeh, head of the diabetes and youth organisation Eradeh, to bring you flavourful diabetic- and kid-friendly recipes.
Berries Fizzy Juice
(115g of sugar in 4 cups)
Who said diabetic patients can’t enjoy fizzy drinks? Fresh fruit with some soda water is great for children since it’s not loaded with sugar and still tastes good.
Ingredients
2 cups strawberries (60g sugar)
½ cup mixed berries (8g sugar)
1 apple, peeled and cored (15g sugar)
280 ml coconut water (32g sugar)
Handful of ice cubes
1 can soda water
Cauliflower Rainbow Salad
(Sugar-free)
This calcium-rich salad is suitable for children who are lactose intolerant. It’s so yummy that no one will be able to tell it’s just cauliflower!
Ingredients
1 medium head fresh white cauliflower, cut into florets
1 tbsp vinegar
2 green onions, cut into small circles
2/3 cup mixed coloured peppers, cut into small cubes
100g pomegranate seeds
1 medium size carrot, cut into cubes
1 big bunch of parsley, chopped finely
1 bunch of fresh coriander, chopped finely
1 lemon rind
2 lemons, juiced
1-2 tbsp olive oil
Pinch of salt
Pinch of black pepper
Directions
Soak the cauliflower in salted water and one tablespoon vinegar to clean, then rinse again. Crush the cauliflower in a grinder
Mix all ingredients together and garnish with some pomegranate seeds
Veggie Wraps
(5g of sugar)
Toddlers love these low-calorie wraps and enjoy helping to prepare them too!
Ingredients
4 cucumbers, sliced thinly lengthwise
4 carrots, sliced thinly lengthwise
½ bunch of coriander, chopped
Mixed colour peppers, sliced thinly lengthwise
½ lemon, juiced
Rice paper wraps (⅔ wrap is around 4g sugar)
Directions
Put all the freshly cut vegetables on a plate and sprinkle with some lemon juice
Soak each wrap in warm water for less than a minute, taking it out when it’s soft and easy to deal with
Cut soft wrap into one-half or two-thirds, fill with veggies on one side and wrap
Keep the wraps covered with a damp cloth until your final dish is ready
Serve with any low carbohydrate sauce (optional)
Grilled Chicken Veggie Skewers
(Sugar-free)
You don’t have to give up fried chicken – just prepare it a little differently. Try these chicken skewers as a delicious alternative!
Ingredients
500g boneless chicken breasts cut
into cubes
2 garlic cloves, crushed
1 lemon, rind
1 lemon, juiced
2 tbsp white vinegar
1 tbsp olive oil
Pinch of oregano
Chef Paul gluten and MSG free chicken seasoning
1 red sweet pepper, cut into squares
1 yellow pepper, cut into squares
2 artichoke hearts, cut into 8 pieces
Directions
Soak the wooden skewers in water
Marinate the chicken cubes in lemon juice, rind, garlic, olive oil and oregano for at least 30 minutes
Put the chicken on skewers, alternating peppers and artichoke hearts
Heat a non-stick pan and then grill the chicken until golden
Cook in a preheated oven at 180C° for another 10 to 12 minutes just to make sure they are cooked well
Serve with your choice of sauce
Cranberry Granola Balls
(10 grams of sugar per bite)
Adding foods with fibre to a diabetic diet can help you control your blood sugar. The nuts and cinnamon in this recipe both help stabilise blood sugar.
Ingredients
2 cups rolled oats (128 g sugar)
½ cup rice crisps (12 g sugar)
2-1 tbsp peanut butter
2-1 tbsp organic pure honey (15 g sugar)
½ tbsp raw brown sugar (2.5 g sugar)
1 tsp cinnamon
⅓ cup macadamia nuts, crushed, or chia seeds
Pinch of salt
⅓ cup dried cranberries (33 g sugar)
Directions
Heat the butter, honey and brown sugar until dissolved, remove from heat, add to the dry ingredients and mix well. Shape into balls and refrigerate before serving.
