SIMPLE, HEALTHY AND DELICIOUS RECIPES —for diabetes management, prevention and healthier eating.
LILY HENDERSON
WELCOME
I am so excited you’re here. That’s because I’m passionate about the practical side of nutrition and showing you how getting into the kitchen can help you to take control of your health.
Whether you’re managing type 2 diabetes, working to prevent it, or simply looking to eat better, inside you’ll find a collection of simple, nourishing and delicious recipes that anyone can enjoy.
A common myth I hear is that to eat better you need to follow a strict, expensive diet with special foods. But the truth is much simpler than this!
Most Kiwis don’t eat enough colourful vegetables rich in antioxidants, like carrots, green peas and beetroot, or dietary fibre. One of the best ways we can improve our metabolic health is by crowding our plate with whole foods at each meal.
There is no one-size-fits-all to eating, but the science clearly shows that when we combine whole non-starchy veggies with the skins on, legumes, like lentils and chickpeas, a wide range of nuts and seeds, and intact whole grains, like oats, brown rice and bulgur wheat, our body works harder and our blood sugar levels are more manageable and sustained.
I hope this collection of recipes helps you to see how everyday foods can be combined on your plate and shared with your nearest and dearest.
Lily ‘Lentil’ Henderson MY FOOD BAG DIETITIAN
NZ Registered Dietitian BSc PG Dip Dietetics
When I first started my career as a dietitian specialising in diabetes management, I saw first-hand the powerful role that food can play in our health. I worked with people every day who were navigating the challenges of living with diabetes, and one thing became clear to me— healthy eating doesn’t have to mean giving up on flavour, enjoyment, or the simple pleasure of sharing a meal with loved ones. In fact, real food, made with fresh, wholesome ingredients, can be both delicious and nourishing.
That philosophy has shaped everything I’ve done since, from my time in the clinic to co-founding My Food Bag and writing cookbooks that celebrate real food. This cookbook is designed to empower you with practical, delicious recipes that help maintain steady blood sugar levels, support overall well-being, and most importantly, taste amazing!
Nadia Lim
MY FOOD BAG CO-FOUNDER
The most important part of our philosophy is creating meals that everyone in the household can enjoy. We eat with our eyes, and diabetesfriendly food not only has to look delicious but also deliver on flavour!
All of our recipes hero nutrient-dense whole foods, as we know this is the single most important part of eating well. Instead of debating the best diet, we’ve chosen to provide a range of options to suit different dietary preferences.
WE’VE PRIORITISED:
• Whole foods as nature intended.
• High-quality, low-glycaemic index carbs.
• Vegetables with the skins on. We want to make a positive contribution to your daily vegetable target.
• Plant foods, like beans and legumes, for dietary fibre.
• Healthy fat sources.
• Budget-friendly ingredients.
• Balance with consideration around the overall plate.
We’ve specifically chosen meals you can re-create at home with ingredients you’ll typically find in your fridge and pantry. We’ve provided plenty of swaps for ingredients so that you can tailor meals to your tastes, dietaries and whatever you happen to have on hand.
All of our nutrition analysis includes the optional ingredients that you will see listed. If you are extra conscious of total carbs and sugar you can leave these out.
You’ll see a baking and desserts section because there will always be situations where you want to enjoy something delicious, whether that’s a special shared lunch, an after-dinner birthday dessert or baking at the weekend. These recipes show that you can use less sugar and include whole food ingredients while still delivering on flavour.
Finally, there are many different approaches to eating, and we’ve tried to incorporate these and highlight different dietaries throughout the cookbook, whether that’s vegetarian, vegan, low carb, gluten free or dairy free.
MY FOOD BAG
DIABETES-FRIENDLY MEALS – OUR APPROACH
Meals that suit the whole whānau/household that are suitable for managing or preventing type 2 diabetes - and importantly taste great!
A focus on whole foods which are at the centre of the plate.
High-quality, low-glycaemic index carbohydrate sources from whole grains, starchy vegetables and legumes.
Veggies, veggies, veggies – where possible with colour and variety.
Foods that contribute dietary fibre to support sustained blood glucose levels e.g. intact whole grains, legumes like lentils and chickpeas, nuts, seeds, and vegetables with skins on.
Healthy fat sources from fish, avocado, olive oil, nuts, and seeds.
Ideal targets for energy, carbs, sugar, saturated fat and sodium. You can find the nutrition information per serve for every recipe.
BREAKFAST
TURKISH EGGS
CHIA PUDDING OVERNIGHT OATS
GOURMET BAKED BEANS LSA PORRIDGE
SNACKS
MINTY EDAMAME DIP
SESAME ALMOND CRACKERS
CHICKPEA COOKIES
SPINACH & EGG MUFFINS SMOOTHIES
CUPS
BOWL
DINNER
15-MINUTE SWEET CHILLI SOY TOFU
MOROCCAN-SPICED CHICKPEA TAGINE
LOW CARB CHICKEN KATSU
LOW CARB PARMESAN
SKILLET CHICKEN
ONE-PAN TANDOORI CHICKEN
LOW CARB MEDITERRANEAN-STYLE
BEEF MARINARA
WARMING THAI-STYLE CHICKEN CURRY
TREATS
CHOCOLATE AVOCADO MOUSSE HONEY NUT BARK
FUDGEY BLACK BEAN BROWNIES
NO-SUGAR BANANA BREAD
CHOC RASPBERRY YOGHURT POTS
OUR TOP TIPS FOR BUILDING
DELICIOUS NOURISHING SALADS
BREAKFAST
There is research to show that skipping breakfast can make you eat more later on in the day to compensate. One of the most important parts to managing blood sugar levels is consistent and high quality carb intakes across the day. Breakfast is also a meal we often forget to incorporate a protein source, like yoghurt, eggs, or beans, and this is another key to managing your appetite.
No matter how you choose to start your day – we’ve got you covered. From protein-packed eggs and beans to fibre-rich chia seeds and oats, there is something for everyone in this line up.
SERVES
SERVES 2
TURKISH EGGS
15 MINUTES
Eggs ½ lemon zested & juiced
200g Greek yoghurt
2 tsp olive oil
200g baby spinach
4 eggs
Paprika Drizzle
1 Tbsp olive oil
pinch dried chilli flakes
½ tsp sweet paprika
To Serve
2 wholemeal pita
½ lemon cut into wedges
1. Zest lemon into a small bowl, then cut in half lengthwise. Juice half into the bowl and cut the other half into wedges for serving. Add yoghurt to bowl and stir to combine well. Season with salt and pepper and set aside.
2. Heat oil in a large frypan on medium-high heat. Add spinach and make 4 nests in the leaves. Crack an egg into each nest and cover with a lid. Cook for 3-4 minutes, until the whites are set and yolks still soft.
3. Heat oil in a small pot. Swirl in the chilli flakes, paprika and a pinch of salt. Cook for a couple of seconds and remove from heat.
4. Toast pitas in the toaster and cut into wedges.
5. Top eggs and spinach with yoghurt and a drizzle of paprika oil and serve alongside pita and lemon wedges.
CHIA PUDDING
SERVES :
SERVES 2
READY IN :
15 MINUTES
Pudding
½ cup water
½ cup milk (e.g. dairy, soy, almond)
3 Tbsp chia seeds
1 Tbsp coconut thread
Pinch of cinnamon
1 tsp honey or maple syrup (optional)
¼ tsp vanilla extract (optional)
Pinch of salt
To Serve
½ cup fresh or frozen berries, defrosted
1-2 Tbsp Raspberry Chia Jam (see page 73)
2 Tbsp of nuts or seeds (e.g. peanut butter, sliced almonds, chopped peanuts, sunflower seeds, pumpkin seeds)
1. Combine all pudding ingredients in a medium bowl, container or jar and stir well to combine. Leave for 5 minutes and stir again. Leave for a further 5 minutes and stir once more, ensuring pudding is mixed thoroughly.
2. Cover mixture (or divide between two serving glasses/bowls/jars), and refrigerate overnight or for 3 hours, until chia seeds have swollen and puddings have a gel-like texture. Stir once just before eating.
3. To serve, top puddings with berries and nuts/seeds.
Double the recipe and make yourself a batch for the week. Lasts in an airtight container in the fridge for up to 5 days.
You can also use yoghurt instead of milk or add yoghurt as a topping for extra protein.
VEGETARIAN GLUTEN
Oats
SERVES :
OVERNIGHT OATS
SERVES 1 5 MINUTES
½ apple, grated (leave skin on)
⅓ cup oats
⅔ cup milk (e.g. dairy, soy, almond)
1 pinch ground cinnamon
2 tsp sunflower or pumpkin seeds
1 Tbsp raisins (optional)
To Serve
1 kiwifruit, peeled & sliced
2 Tbsp natural yoghurt
1. Grate apple.
2. In a small bowl, combine apple, oats, milk, cinnamon, seeds and raisins. Stir well. Cover and place in fridge to soak for at least 4 hours, or overnight.
3. Peel and slice kiwifruit and give oats a stir. Top oats with yoghurt and kiwifruit and enjoy.
TIP:
Change the flavours to suit what you have on hand. Here are some of our favourite combos:
• Carrot cake: use grated carrot instead of apple
• Chocolate banana: stir in 1/2 tsp cocoa powder and 1/2 mashed banana
• Protein: stir in 1 scoop of your favourite protein powder
• PB&J: add 1 Tbsp peanut butter and 1 Tbsp Raspberry Chia Jam (page 73).
Serve with frozen berries and chopped peanuts.
NUTRITION INFORMATION Average Quantity Per Serving
GOURMET BAKED BEANS
SERVES : READY IN :
SERVES 4
15 MINUTES
Beans
1 Tbsp olive oil
1 onion, diced
2 cloves garlic, crushed
1 x 400g can cannelini or butter beans, drained & rinsed
1 x 400g can kidney beans, drained & rinsed
½ tsp ground cumin
2 tsp smoked paprika
½ tsp dried herbs
1 x 400g can chopped tomatoes
2 Tbsp tomato paste
1 Tbsp Worcestershire sauce
To Serve
4 poached or fried eggs
4 pieces wholegrain or sourdough toast
Fresh herbs, roughly chopped
1. Dice onion and crush garlic. Drain and rinse beans. Heat oil in a large fry pan on medium heat. Cook onion and garlic until soft, 3-5 minutes.
2. Add cumin, paprika, dried herbs, tomatoes, tomato paste, beans and Worcestershire sauce. Simmer for 5-10 minutes until sauce has thickened.
3. Serve with eggs, toast, and fresh herbs.
TIP:
For a lighter breakfast, serve without the toast and with a dollop of cottage cheese.
NUTRITION INFORMATION Average Quantity Per Serving
SERVES : READY IN :
SERVES 1
LSA PORRIDGE
10 MINUTES
1. Place LSA, milk and cinnamon in a small pot and heat on medium-high, stirring continuously for 2-4 minutes, until thick, like porridge.
2. Serve porridge with yoghurt, fruit and nuts/cacao nibs
Porridge
50g LSA (ground linseed, sunflower seed and almond mix)
3/4 cup milk (e.g. dairy, soy, almond)
1/2 tsp ground cinnamon
To Serve
1/2 cup Greek yoghurt
1/2 cup fresh or frozen fruit, such as berries or kiwifruit
1 Tbsp chopped nuts or cacao nibs (optional)
LSA - ground linseed (flaxseed), sunflower seeds and almonds - is nutrient packed. It can be purchased at the supermarket but is also easy to make at home. Add 3 Tbsp linseed, 2 Tbsp sunflower seeds and 1 Tbsp almonds to a blender and blitz on high speed for 10-20 seconds. Makes 2/3 cup.
NUTRITION INFORMATION Average Quantity Per Serving
SNACKS
We’re led to believe that snacks need to come in packets, but choosing snacks based around nourishing whole foods can make a big difference to your energy levels and daily food intake. We often reach for salty, sugary snacks later in the day, so here’s some of our favourite snacks that you can make in advance for the week ahead and keep on hand as needed.
From tasty homemade dips perfect for dipping veggies to our delicious homemade sesame and almond crackers, each recipe is simple to prep ahead of time, making it easy to stay on track with your health goals.
Dip
MINTY EDAMAME DIP
SERVES 6 10 MINUTES
2 cups frozen edamame beans
4 Tbsp mint, chopped
¼ cup Greek yoghurt
50g feta cheese
½ lemon, zested and juiced
½ tsp salt
2 tsp olive oil
1. Bring a full kettle to the boil.
2. Place edamame and a pinch of salt in a heatproof bowl and cover with boiling water. Cover and leave to cook for about 5 minutes, then drain well.
3. Chop mint. Place all dip ingredients in a food processor and blend for 1-2 minutes, until combined and smooth. Season to taste with salt and pepper.
4. Serve dip with seedy crackers and veggie sticks or use with salads or wraps.
If you don’t have edamame beans, use frozen peas instead. Use this dip in place of hummus in a wrap or to top a salad.
SESAME ALMOND CRACKERS
SERVES : READY IN :
Crackers
70g sesame seeds (use a mix of black and white like we have done)
150g almond meal
1 tsp salt
1 egg
1 Tbsp olive oil
1. Preheat oven to 180°C.
2. In a large bowl, mix sesame seeds, almond meal and salt measure together. Make a well in the dry mixture, and add the egg and olive oil into the centre. Mix with a fork until a dough forms. Use damp hands to squeeze the dough into a ball.
3. Place the ball between two sheets of baking paper. Using a rolling pin on top of the sheet of baking paper, roll the dough out as thinly as you can, ideally 2mm.
4. Remove the top layer of baking paper and use a sharp knife to cut the mixture into diamond shapes.
5. Transfer cut crackers, on their baking paper, onto an oven tray. Bake for 10-12 minutes, until crackers are golden. Rotate tray halfway through cook time.
6. Let crackers cool before you serve them. You can store these crackers in an airtight container for up to a week.
TIP:
Serves these cracker with the minty edamame dip (page 23)
NUTRITION INFORMATION Average Quantity Per Serving
SERVES :
Cookies
CHICKPEA COOKIES
SERVES 14
45 MINUTES
400g can chickpeas, drained, and rinsed then patted dry
⅓ cup nut butter (e.g. almond, peanut)
1 tsp vanilla essence
3 Tbsp maple syrup or honey
1 Tbsp olive oil or melted butter
½ tsp baking powder
3 Tbsp ground almonds
70g chopped dark chocolate or 1/4 cup chopped dried apricots (optional)
1. Preheat oven to 170°C.
2. Add chickpeas, nut butter, vanilla, maple syrup/ honey and oil to a food processor. Blend until combined. Alternatively, use a potato masher to break down chickpeas then thoroughly mix through all remaining ingredients.
3. Add baking powder, ground almonds and chocolate or dried apricots (if using) and stir briefly to distribute through the dough.
4. With clean, damp hands, roll heaped tablespoons of cookie dough into balls and place on a lined tray, about 3cm apart (they won’t spread much). Flatten slightly with the back of a wet fork.
5. Bake for 12–14 minutes, until lightly golden. Remove from oven and leave on tray to cool slightly. Carefully transfer to a wire rack to cool completely, they will be quite delicate.
Store in an airtight container for your afternoon tea.
TIP:
SPINACH & EGG MUFFINS
SERVES
Soup
1 tsp olive oil
1 onion, sliced
SERVES 12 30 MINUTES
100g mushrooms, sliced
100g spinach
100g feta, diced
6 eggs
1. Preheat oven to 180°C and grease a 12-cup muffin tray.
2. Heat a frypan with oil on medium-high heat. Cook onion and mushrooms until soft. Add spinach to wilt.
3. Fill each muffin cup with even amounts of the mushroom mixture and feta.
4. Whisk eggs and pour evenly into each cup.
5. Bake for 12-15 minutes, until golden and cooked through.
If you don’t have spinach or mushrooms, you can use any fresh, frozen or leftover veggies you have on hand. Peas, leftover cooked pumpkin, capsicum, grated carrot all work well.
SERVES 2
5 MINUTES
SMOOTHIES
1. Blend all ingredients until smooth.
SERVES : READY IN : TIP:
2. Pour into glasses, drink and feel good!
Add 1 Tbsp of oats for extra fibre and add 1 scoop of your favourite protein powder (ideally choose one with the shortest ingredients list and lowest sugar per 100g).
NUTRITION INFORMATION Average Quantity Per Serving
VEGETARIAN
LUNCH
We’re big fans of leftovers – but it always helps to have some quick and easy lunch recipes up your sleeve for when you’re stuck in a rut and need to push the boat out.
A diabetes-friendly lunch doesn’t have to be a boring salad with an average dressing. We’ll show you how you can create lunches that pack in nutrition and don’t take much time to assemble. From delicious wrap and lettuce cup ideas, nourishing salads, tasty dressings, poke bowls and a frittata you can meal prep in advance, you won’t be stuck for ideas.
WRAPS
SERVES 2
Smashed Edamame Wrap
1 cup edamame beans
1 Lebanese cucumber, cut in half lengthways and thinly sliced
1/2 baby cos lettuce, shredded
50g feta cheese crumbled
2 Tbsp coriander, roughly chopped
4 Tbsp plain yoghurt
2 wholemeal or seeded wraps
NUTRITION INFORMATION
Average Quantity Per Serving
IN :
20 MINUTES 2-3 SERVES PER PERSON
1. Bring a full kettle to the boil. Place edamame and a pinch of salt in a large heatproof bowl and cover with boiling water. Cover and leave to cook for about 6 minutes, until tender. Drain well and return to bowl.
2. While edamame cooks, thinly slice cucumber, shred lettuce, crumble feta and roughly chop coriander. Set all aside.
3. Add feta and coriander to bowl with cooked edamame along with yoghurt and a pinch of salt. Roughly smash with a fork to combine and season with salt and pepper.
4. Add lettuce, cucumber and edamame mix to a bowl and fold to combine.
5. Pack wraps and with smashed edamame salad.
Chicken Caesar Wrap
300g chicken breast, cut into steaks
1 tsp olive oil
1/4 iceberg lettuce, thinly sliced
1/2 cucumber, cut in half lengthways and thinly sliced
3 Tbsp Caesar dressing (see page 41)
2 Tbsp grated Parmesan cheese
2 wholemeal or seeded wraps
NUTRITION INFORMATION
Average Quantity Per Serving SERVES :
1. Pat chicken dry and cut into steaks by placing your hand flat on top of chicken and slicing through horizontally. Season with salt and pepper.
2. Heat oil in a large frypan on medium-high heat. Cook chicken for 3-5 minutes each side (depending on thickness), or until cooked through. Rest, uncovered before slicing thinly.
3. While chicken cooks, thinly slice lettuce. Cut cucumber in half lengthways and thinly slice. Toss both in a large bowl with Caesar dressing and grated Parmesan and set aside for serving.
4. Assemble wraps with chicken and salad.
To get more veggies into your day, use lettuce cups as your vessel instead of wraps.
SERVES :
SERVES 4
LETTUCE CUPS
40 MINUTES
Vermicelli
250g vermicelli noodles
1/4 cup Soy or Coconut Lime dressing (see page 41)
1 Tbsp sesame oil
Beef
1 Tbsp sesame oil
600g beef mince
100g lemongrass paste
2 Tbsp chopped peanuts
1 Tbsp fish sauce
1 Tbsp vinegar
To Serve
2 baby cos lettuce, leaves separated
1 cucumber, cut in half lengthways & thinly sliced
Handful of mint leaves
100g mung bean sprouts
1/4 cup Soy or Coconut Lime dressing (see page 41)
1. Bring a full kettle to the boil.
2. Place vermicelli in a medium heatproof bowl and cover with boiling water. Use a fork to separate strands, then cover. Leave for 5 minutes, then drain well. Return to bowl and cut in a few places with kitchen scissors to make them easier to eat. Mix through first measure of dressing and sesame oil. Set aside.
3. Heat second measure of sesame oil in a large frypan on high heat. Add beef mince, lemongrass paste and peanuts and cook for 5-6 minutes, breaking mince up with a wooden spoon, until cooked through. Stir through fish sauce and vinegar and season to taste with salt.
4. Separate lettuce leaves, thinly slice cucumber and pick mint leaves.
5. Serve lettuce cups filled with noodles, beef, cucumber, mint, mung bean sprouts and dressing. Alternatively, serve bowl style.
HALOUMI BUDDHA BOWL
Bowl
SERVES : READY IN :
SERVES 2 20 MINUTES
3+ SERVES PER PERSON VEG:
1/2 broccoli
50g farro or quinoa
1 cup frozen edamame beans or peas
2 handfuls of baby spinach
200g haloumi
1/2 tsp curry powder
1/4 tsp turmeric
1 tsp olive oil
1 cucumber, thinly sliced
1-2 Tbsp Tahini Dressing (see page 41)
1. Bring a pot of salted water to a rolling boil on high heat.
2. Cut broccoli into small florets and set aside.
3. Once water is boiling, add farro/quinoa and simmer for 15-20 minutes, or until tender with a slight bite. Add broccoli and edamame for final 4 minutes of cook time, until bright green and tender. Drain, return to pot with spinach. Stir and keep warm.
4. Pat haloumi dry and thinly slice. Toss in spices. Heat oil in large frypan on medium-high heat. Cook haloumi for 2-3 minutes on each side, or until golden and soft.
5. Thinly slice cucumber.
6. Serve farro/quinoa and greens topped with haloumi, cucumber and tahini dressing.
Tahini Dressing
1 Tbsp hulled tahini paste
2 tsp vinegar (e.g. rice wine, apple cider)
½ tsp honey
Juice of 1/2 lemon
2 tsp reduced salt soy sauce
½ tsp sesame oil
1 Tbsp water
Coconut Lime Dressing
1/2 cup lite coconut milk
1 tsp olive oil
1/2 red chilli, thinly sliced
1/2 spring onion, thinly sliced
2 Tbsp lime juice
1 Tbsp mint, thinly sliced
DRESSINGS
This dressing is great with slaw or lashed over steamed broccoli. It’s also great with vermicelli salad! Mix together all ingredients in a bowl and season to taste with salt and pepper.
Place ingredients in a jar, screw lid on tight and shake to mix all ingredients together. Season to taste with salt and pepper.
Soy Dressing
3 tsp reduced salt soy sauce
3 Tbsp freshly squeezed lemon or lime juice
2 tsp honey
2 tsp rice wine vinegar
½ tsp sesame oil (optional)
Place ingredients in a jar, screw lid on tight and shake to mix all ingredients together. Season to taste with salt and pepper.
Caesar Dressing
3/4 cup Greek yoghurt
1/4 cup grated Parmesan cheese
2 Tbsp olive oil
Juice of 1/2 lemon
1 1/2 tsp wholegrain mustard
1 clove garlic, minced
Place ingredients in a jar, screw lid on tight and shake to mix all ingredients together. Season to taste with salt and pepper.
POKE BOWL
Tuna Bowl
1 pack storebought precooked brown rice (250g)
2 cup leafy greens e.g. baby spinach, lettuce, mesclun
1 cup slaw or non-starchy vegetable of choice (e.g. grated carrot, cooked peas, cucumber, red onion)
2 x 95g cans tuna or salmon
2 Tbsp Coconut lime dressing (see page 41)
1. Squeeze rice in pack to separate grains. Tear top and microwave in pack for 2 minutes..
2. Build your bowl with brown rice, leafy greens, slaw and can of tuna or salmon.
3. Drizzle over dressing and enjoy.
NUTRITION INFORMATION
Average Quantity Per Serving
Chicken Bowl
300g chicken breast, diced
1 tsp olive oil
2 tsp reduced salt soy sauce
1/2 broccoli, cut into small florets
1 cup frozen edamame beans
1 pack storebought precooked brown rice (250g)
1 carrot, ct into matchsticks
1/2 avocado, thinly sliced
2 Tbsp Soy dressing (see page 41)
NUTRITION INFORMATION
Average Quantity Per Serving SERVES :
1. Bring a pot of water to the boil.
2. Pat chicken dry and dice 2cm. Heat oil in a frypan on high heat. Cook chicken for about 5 minutes, turning occasionally, until browned. Add soy sauce and cook for a further 2-3 minutes, until chicken is cooked through. Season to taste with salt and pepper.
3. Cut broccoli and add to pot of water with edamame beans. Cook for about 4 minutes, until bright green and tender.
4. Cook rice according to packet instructions.
5. Cut carrot into matchsticks and thinly slice avocado.
6. Drizzle over dressing and enjoy.
For a vegetarian option, use edamame beans, tofu or tempeh in place of the meat.
PUMPKIN, KALE & FETA FRITTATA
SERVES : READY IN :
SERVES 6
3+ SERVES PER PERSON VEG:
Frittata
500g pumpkin, peeled and cut into cubes
1 red onion, diced 2cm
1 Tbsp olive oil
2 cloves garlic, chopped
120g curly kale, cavolo nero, spinach or silverbeet, tough stalks removed and leaves chopped
1. Preheat oven to 200°C. Line an oven tray with baking paper. Peel and cut pumpkin. Dice onion. Toss both with olive oil and season with salt and pepper. Roast for 20-30 minutes, or until soft and slightly caramelised.
2. Chop garlic and greens. When pumpkin is almost ready, heat olive oil in a large, ovenproof, heavy-based frypan with high sides (this is what you use to bake the frittata in). Cook garlic for 30 seconds, then add greens and cook for a further 2-3 minutes or until wilted. Add a couple tablespoons of water and place a lid on top of the pan to help steam the greens. Continue to cook with the lid off until all the moisture has evaporated (this is important to avoid a soggy frittata).
3. In a bowl, lightly whisk together eggs, milk, cream, a pinch of salt, feta, herbs and chilli flakes.
4. Toss roast pumpkin and onion with greens in the frypan, then pour over the egg mixture. Scatter over sundried tomatoes. Bake for 20-30 minutes, until frittata is puffed and golden. Leave to sit for at least 10 minutes before cutting.
5. Cut frittata into wedges and serve with leafy greens.
The frittata will keep in the fridge for a couple of days, just reheat in the microwave or oven. It’s great to take to work for lunch.
NUTRITION INFORMATION Average Quantity Per Serving
TIP:
VEGETARIAN GLUTEN FREE
These recipes are all from My Food Bag’s Diabetes-Friendly recipe range where we aim to make eating in a diabetes-friendly way super convenient (and delicious).
All our dinner meals are based around the plate model with at least half a plate of vegetables, ¼ plate protein, ¼ carb foods (including veggie carbs for our low carb recipes).
Nourishing fibre-rich whole foods feature in these recipes to keep your blood sugar levels in check, and we’ve provided plenty of ingredient swaps to help you make these recipes your own and to suit your budget.
Tofu
15-MINUTE SOY SWEET CHILLI
TOFU
SERVES : READY IN :
SERVES 4
40 MINUTES
3+ SERVES PER PERSON VEG:
600g firm tofu, diced 2cm
2 Tbsp cornflour
1 tsp olive oil
4 Tbsp lite sweet chilli sauce
4 Tbsp reduced salt soy sauce
Slaw
1 cucumber, cut in half lengthways & thinly sliced
2 baby bok choy, thinly sliced
350g slaw or shredded cabbage
1 tsp chilli flakes
2 tsp vinegar
1 tsp sesame oil
Rice
2 x 250g packs storebought precooked brown rice
To Serve Coriander leaves
1. Pat tofu dry and dice 2cm. Add to a bowl, season with salt and gently toss together with cornflour, until well coated.
2. Heat oil in a nonstick frypan on medium-high heat. Cook tofu for 6-8 minutes, tossing every few minutes, until golden on all sides. Add chilli and soy sauces, toss to coat and cook for a further 30 seconds, until sauce is sticky.
3. Cut cucumber in half lengthways and thinly slice. Thinly slice bok choy. Place in a second bowl with slaw, chilli flakes (if using), vinegar and sesame oil. Toss together and season to taste with salt and pepper if needed.
4. Squeeze rice in pack to separate grains. Tear top and microwave in pack for 2 minutes.
5. Plate rice, slaw and tofu topped with coriander.
TIP:
Instead of slaw, you can use any other salad veggies you have on hand, like grated carrot, shredded cabbage or lettuce.
NUTRITION INFORMATION Average Quantity Per Serving
VEGAN VEGETARIAN
SERVES :
MOROCCAN-SPICED
CHICKPEA TAGINE
SERVES 4
Tagine Spice Mix
30 MINUTES
2 tsp smoked paprika
1 tsp garam masala
1 tsp mild curry powder
Cauliflower
1/2 cauliflower, cut into small florets
1 tsp olive oil
2 tsp tagine spice mix
50g sliced almonds
Bulgur
150g bulgur wheat
Tagine
1 x 400g can chickpeas, drained and rinsed
1 tsp olive oil
2 tsp tagine spice mix
2 x 400g can chopped tomatoes
40g dates, chopped
2 tsp minced garlic
2 Tbsp tomato paste
100g spinach
To Serve
100g grapes
Mint leaves
1. Preheat oven to 230°C (or 210°C fan bake). Bring a pot of salted water to the boil. Combine tagine spice mix ingredients in a small bowl.
2. Cut cauliflower into small florets and toss on a lined oven tray with oil and first measure of spices. Season with salt and roast on upper oven rack for about 20 minutes, until golden and tender. Add almonds to tray for final 5 minutes of cook time.
3. Cook bulgur in pot of boiling water on high heat for 10 minutes, until tender. Drain well, return to pot and season to taste with salt.
4. Drain and rinse chickpeas. Heat oil in a deep frypan on medium-high heat. Cook chickpeas for 2-3 minutes with second measure of spices until softened. Add remaining tagine ingredients (except spinach) and bring to a simmer. Once simmering, reduce heat to medium and cook for a further 5 minutes, stirring occasionally.
5. Add spinach, stir to wilt and season to taste with salt. Cut grapes in half and set aside to serve.
6. Top bulgur with cauliflower, tagine, grapes and mint leaves.
LOW CARB CHICKEN KATSU
WITH SESAME CORN SLAW
SERVES : READY IN :
SERVES 4
40 MINUTES
3+ SERVES PER PERSON VEG:
Slaw
1 x 400g can corn kernels, drained and rinsed
1 cucumber, thinly sliced
500g slaw or shredded cabbage
2 Tbsp mayonnaise
1 tsp sesame oil
2 tsp sesame seeds
Chicken
600g chicken breast, cut into steaks
1 Tbsp flour
1/2 tsp salt
1 egg
50g wholemeal breadcrumbs
1 tsp olive oil
Katsu Sauce
1 Tbsp lite tomato sauce
2 Tbsp Worcestershire sauce
2 Tbsp oyster sauce
2 tsp honey
1. Drain corn. Thinly slice cucumber. Add both to a bowl with remaining slaw ingredients and toss well until combined. Season to taste with salt and pepper.
2. Pat chicken dry and cut into steaks by placing your hand flat on top of chicken and slicing through horizontally. Place in a bowl with flour and salt measure and toss to coat. Add egg to bowl with chicken, break yolk with a fork and stir to coat. Place breadcrumbs in another bowl. Transfer chicken to breadcrumbs and toss to coat. Set aside on a plate/tray.
3. Heat oil in a frypan on medium heat. Cook chicken for 3-5 minutes each side (depending on thickness), until golden and cooked through. Rest for a few minutes on a wire rack, before slicing thickly.
4. Combine katsu sauce ingredients in a bowl and stir until smooth.
5. Plate chicken katsu with sesame slaw and katsu sauce on the side.
TIP:
If you need a little more carbs with your meal, serve with 1/2 cup cooked brown rice.
NUTRITION INFORMATION Average Quantity Per Serving
LOW CARB PARMESAN
SKILLET
CHICKEN
SERVES : READY IN :
SERVES 4
30 MINUTES
3+ SERVES PER PERSON VEG:
Chicken
2 garlic cloves, minced
600g chicken breasts, cut into steaks
1 tsp sweet paprika
1 1/2 tsp onion powder
1 1/2 tsp garlic powder
1/2 tsp dried oregano
1/4 tsp dried rosemary
1 tsp olive oil
1 cup chicken stock
125g sour cream
50g Parmesan cheese, grated
Basil Mashed Peas
500g frozen peas
100g storebought basil pesto
Salad
2 carrots, peeled into ribbons
100g baby spinach
2 tsp balsamic vinegar
1 tsp olive oil
1. Preheat oven to high grill. Bring a pot of water to the boil. If you do not have an ovenproof frypan, set aside a high-sided baking dish.
2. Mince garlic. Pat chicken dry and cut into steaks by placing your hand flat on top of chicken and slicing through horizontally. Season with salt and toss with garlic and measures of spices.
3. Heat oil in an ovenproof frypan on medium-high heat. Cook chicken for 3-5 minutes each side. Remove from pan. Add stock to pan, scraping any brownings on the bottom of the pan with a spoon to release their flavour. Add sour cream, drop heat to low and simmer until thickened slightly. Transfer to baking dish, if using. Nestle chicken into sauce and season with pepper. Sprinkle over Parmesan and grill in oven for 2 minutes, until cheese is melted.
4. Add peas to pot of boiling water and cook for 3 minutes. Drain and return to pot. Using a potato masher, roughly crush peas and stir through basil pesto. Season to taste with salt and pepper.
5. Peel carrot into ribbons. Toss in a bowl with spinach, balsamic and olive oil.
6. Top mashed peas with creamy chicken and serve salad on the side.
TIP:
Choose a sodium-reduced chicken stock which has at least 25% sodium that the regular version.
ONE-PAN TANDOORI CHICKEN
SERVES :
SERVES 4
READY IN :
35 MINUTES
3+ SERVES PER PERSON VEG:
Tandoori Paste
1 Tbsp ground cumin
2 tsp ground coriander
1 Tbsp smoked paprika
1 tsp ground turmeric
1/2 - 1 tsp ground chilli
1 tsp fresh ginger, finely grated
1 clove garlic, finely minced
2 Tbsp tomato paste
1 tsp salt
2 Tbsp natural yoghurt
Traybake
1/2 cauliflower, cut into small florets
2 carrots, diced 2cm
800g pumpkin, diced 2cm
1/4 cup tandoori paste
1 tsp olive oil
600g chicken thighs
1/4 cup tandoori paste
1 tsp olive oil
100g baby spinach
1/2 cup Greek yoghurt
2 Tbsp cashews, chopped
1. Preheat oven to 220°C (or 200°C fan bake). Mix together all tandoori paste ingredients.
2. Cut cauliflower into small florets and dice carrot and pumpkin 2cm. Toss cauliflower, carrot, pumpkin, first measure of tandoori paste and oil on a lined oven tray and season with salt and pepper. Bake in the oven for an initial 8 minutes.
3. Pat chicken dry and toss in a bowl with second measure of tandoori paste and oil. Season with salt and pepper. After veggies have been cooking for 8 minutes, remove tray from oven and lay chicken thighs on top of veggies. Return to oven to bake a further 17-20 minutes, until chicken is cooked through and veggies are tender.
4. Remove traybake from oven and gently toss through baby spinach. Dollop over yoghurt and sprinkle with cashews.
5. Serve tandoori chicken onto plates.
TIP:
For a fibre-rich vegetarian option, replace chicken thighs with two cans of drained and rinsed chickpeas.
NUTRITION INFORMATION Average Quantity Per Serving
LOW CARB
MEDITERRANEAN-STYLE BEEF
MARINARA
SERVES : READY IN :
SERVES 4
30 MINUTES
3+ SERVES PER PERSON VEG:
Beef Marinara
1 brown onion, thinly sliced
1 capsicum, thinly sliced
1 tsp olive oil
600g beef mince
1 tsp smoked paprika
1 tsp lemon pepper
1/2 tsp garlic powder
60g tomato paste
1/2 cup beef stock
1 x 400g can cherry tomatoes
Cabbage
1 tsp olive oil
400g cabbage, thinly sliced
100g baby spinach
To Serve
100g feta cheese
Basil leaves
1. Thinly slice onion and capsicum. Heat oil in a frypan on medium-high heat. Cook onion, capsicum and beef for 5-6 minutes, breaking up beef as it cooks, until browned. Add spices and cook for 1 minute until fragrant. Add tomato paste, stock and canned tomatoes. Simmer for 5-6 minutes until thickened. Season to taste with salt and pepper.
2. Heat oil in a second frypan on medium-high heat. Add cabbage and cook for 3-4 minutes until starting to soften. Stir through spinach to wilt. Season to taste with salt and pepper.
3. Serve bowls of cabbage topped with beef marinara. Crumble over feta and sprinkle over basil leaves.
TIP:
Choose a sodium-reduced beef stock which has at least 25% less sodium than the regular version.
Rice
SERVES :
READY IN :
WARMING THAI-STYLE
CHICKEN CURRY
SERVES 4
40 MINUTES
2.5+ SERVES PER PERSON VEG:
300g brown rice
Curry
1 brown onion, thinly sliced
2 carrots, thinly sliced
2 baby bok choy, thinly sliced
1 Tbsp ginger, finely grated
600g chicken breasts, sliced 1cm
1 tsp olive oil
1 Tbsp storebought Thai yellow curry paste
1 cup water
1 x 400ml can lite coconut milk
1 Tbsp reduced salt soy sauce
100g baby spinach
To Serve
50g whole peanuts
1. Bring a pot of unsalted water to the boil. Brown rice needs lots of water to cook in, so make sure your pot is filled with plenty of water!
2. Add rice to pot of boiling water. Bring back to the boil and cook rice (ensuring a rapid boil) for about 25-30 minutes, or until grains are tender. Drain well through a sieve.
3. Thinly slice onion, carrot and bok choy and finely grate ginger. Pat chicken dry and slice into 1cm strips.
4. Heat oil in a frypan (or pot) on medium heat. Cook onion for 2-3 minutes, until softened. Add chicken, carrot, ginger and curry paste (see tip) and cook a further 1-2 minutes, until fragrant. Add water measure, coconut milk, soy sauce and sugar (if using) to pan. Bring to a simmer and cook for about 10 minutes, until vegetables are tender and chicken is cooked through.
5. Stir bok choy and spinach through curry until veggies are tender and wilted. Season to taste with salt and pepper.
6. Top rice with curry and peanuts.
TIP:
Add the curry paste to suit your spice preference. Each brand will vary in quantity of curry paste required, so refer to the back of your pack for accurate measures. Adjust to suit your preference.
Compare coconut milks and choose an option with the shortest ingredients list and lowest saturated fat per 100g.
NUTRITION INFORMATION Average Quantity Per Serving
TREATS
Let’s be real here. Diabetesfriendly eating is about the overall quality of your diet and eating mostly whole and less processed foods. Food is one of life’s greatest pleasures and is a powerful tool for bringing people together. There will be plenty of times where you’ll need a baking or dessert recipe that you can be comfortable sharing knowing it isn’t laden with sugar or other nasties.
These recipes have been chosen because they feature whole foods like black beans, avocado, nuts and yoghurt and they are healthier twists on some familyfriendly classics!
CHOCOLATE AVOCADO MOUSSE
SERVES : READY IN :
SERVES 2
40 MINUTES
Mousse
¾ avocado, roughly diced
1 Tbsp cacao or cocoa powder
¼ cup milk (e.g. dairy, soy, almond)
1 Tbsp maple syrup
½ tsp vanilla extract
To Serve
1 Tbsp coconut thread
1/2 cup fresh or frozen fruit (i.e. kiwifruit, feijoa, blueberries or strawberries)
1. Add all mousse ingredients and a pinch of salt to a blender and blend for 1–2 minutes, until thick and creamy.
2. Place in fridge to chill for at least 2 hours before serving.
3. To serve, spoon into bowls and top with coconut and fruit
VEGAN (with soy or almond milk)
SERVES :
HONEY NUT BARK
Honey Nut Crunch
1 cup mixed nuts, roughly chopped
2 Tbsp honey
Yoghurt Bark
1 cup Greek yoghurt
2 Tbsp nut butter (such as peanut butter or almond butter)
½ cup frozen raspberries
1. Line a plate with baking paper and set aside. Roughly chop nuts.
2. Heat a medium dry frypan on medium heat. Cook nuts for about 2-3 minutes, tossing, until toasted. Add honey and a pinch of salt to pan and cook for a further one minute, stirring, until honey has caramelized and coats nuts. Transfer mixture immediately to the lined plate and spread into an even layer. Place into freezer to chill for about 10 minutes. Once set, roughly chop into chunks.
3. Line a tray or chopping board with baking paper. Combine yoghurt and nut butter together in a small bowl. Spread yoghurt over baking paper into an even layer, about 3mm thick. Sprinkle over honey nut crunch and raspberries.
4. Place into the freezer to chill for 3-4 hours, until completely frozen. Snap into shards once frozen. Store in an airtight container in the freezer.
NADIA’S CHOCOLATE & BERRY
BROWNIE
SERVES :
READY IN :
SERVES 16 1 HOUR
Brownies
1/4 cup melted coconut oil/butter
4 Tbsp maple syrup
100g dark chocolate
1 x 400g can black beans
1 tsp baking powder
2 eggs
1 cup fresh or frozen berries (blueberries, strawberries, raspberries)
1. Preheat oven to 150°C (or 170°C fan bake). Lightly grease and line a roughly 18-21cm square cake or baking dish with baking paper.
2. Place coconut oil/butter, honey/syrup and dark chocolate in a medium pot and gently heat over medium heat, stirring frequently, until chocolate is melted. Allow to cool slightly.
3. Transfer to a food processor or blender with black beans, baking powder and eggs and blend until smooth and well combined, scraping down the sides of the food processor/blender with a spatula a few time to make sure all the ingredients get well blended together.
4. Spoon mixture into prepared tin. Scatter berries over the top (see note below) and bake for 20-25 minutes (20 minutes if you prefer it more fudgey, 25 minutes if you prefer it slightly firmer – I go in between!) until it is mostly set around the edges, but still slightly soft/fudgey in the middle. Allow to cool for 5 minutes or so on the bench, before placing in the fridge for about 20 minutes to set. Cut into 16 pieces with a large sharp knife. Delicious eaten warm or cold, stores well in the freezer.
TIP:
If using defrosted frozen berries, make sure you drain as much liquid off them as possible before scattering over the brownie mixture.
NUTRITION INFORMATION Average Quantity Per Serving
NO-SUGAR BANANA BREAD
SERVES :
SERVES 12
READY IN :
90 MINUTES
Bread
125g butter or coconut oil, melted
3 very ripe bananas, mashed
1½ cups desiccated coconut
1 cup ground almonds
½ cup flour (e.g. plain, wholemeal, spelt, gluten-free)
1 tsp baking soda
2 tsp vanilla extract
1/4 tsp salt
3 eggs, whisked
1 banana to garnish (optional)
Pinch of ground cinnamon to garnish (optional)
1. Preheat oven to 180°C. Line two small loaf tins (e.g. 3.5 cup capacity) with baking paper.
2. In a large bowl, mix melted butter/oil, mashed banana, coconut, ground almonds, flour, baking soda, vanilla, salt measure and eggs. Stir until combined.
3. Spoon mixture into prepared loaf tins, dividing equally. Peel and cut remaining banana (if using) in half lengthways and arrange a banana half on top of each loaf. Sprinkle with cinnamon.
4. Bake for 35-40 minutes or until loaves are golden and a skewer inserted into the centre comes out clean.
5. Leave loaves to cool in tins for 5-10 minutes before removing and transferring to a wire rack.
TIP:
Store in an airtight container in a cool, dark place for up to three days, or in the fridge for up to five days. It also freezes well.
CHOC RASPBERRY YOGHURT POTS
SERVES 4 10 MINUTES SERVES :
Raspberry Chia Jam
2 cups raspberries thawed frozen or fresh
3 Tbsp chia seeds
½ tsp vanilla extract
2 Tbsp water
1-2 Tbsp honey, to taste (optional)
1. Place all jam ingredients in a small pot and boil over medium heat, stirring frequently, for a few minutes until raspberries have broken down and mixture slightly thickens.
2. Store in clean, sterilised jar in the fridge. It will set a little more in the fridge, and will keep for about 2 weeks.
Yoghurt Pots
400g Greek yoghurt
2 Tbsp raspberry chia jam
80g dark chocolate
1 tsp coconut oil ^
1 Tbsp chopped peanuts
1. Bring a kettle to the boil
2. Mix yoghurt and raspberry chia jam together in a bowl. Divide between four ramekins.
3. Break up the chocolate and place in a dry, heatproof bowl with coconut oil. Pour kettle water in a small saucepan until 3 cm deep and bring to a gentle simmer. Place the heatproof bowl over the saucepan. Use a dry spoon to stir and slowly melt the chocolate. Alternatively, melt in microwave in heatproof bowl in 30 second intervals.
4. Spoon melted chocolate into the middle of each yoghurt pot. Use the back of a spoon to spread evenly. Sprinkle over chopped peanuts and place in fridge for minimum of 20 minutes to set before serving.
Nadia’s chia jam is a delicious topping for all sorts of breakfast or dessert options.
NON-STARCHY VEGGIES
Many people are not getting the recommended servings of vegetables each day and salads are a great way to boost your intake. Plus, they’re a good source of many vitamins and minerals, as well as fibre which helps us feel full! Some of our favourites include leafy greens, roasted veggies, like eggplant and carrots, cucumber and cherry tomatoes.
OUR TOP TIPS FOR BUILDING
DELICIOUS
NOURISHING SALADS
We want you to know that salads don’t have to be boring or bland.
Our Dietitian Lily ‘lentil’ shares 5 elements to create a delicious diabetes-friendly salad that’s perfect for lunch, dinner or your next BBQ!
WHOLEGRAIN CARBOHYDRATES
Packed with fibre, whole grain carbohydrates take longer for your body to digest than refined grains. This means they provide us with sustained energy to help you feel energised throughout the day. Try adding wholegrains that have the natural fibre structure intact to your next salad such as quinoa, brown rice or bulgur wheat.
TEXTURE
Adding some texture helps to keep things interesting! We love nuts and seeds because they are also a great source of healthy fats, fibre and protein which help to suppress our hunger. Some of our favourites include sunflower seeds, pumpkin seeds, almonds and walnuts.
PROTEIN-RICH FOODS
We all know protein helps with growth and repair but including protein-rich foods in your salads will also help you feel satisfied. We love legumes like chickpeas or lentils for a source of plant-based protein or chicken breast for a lean meat option. You could even use canned salmon or tuna for something quick and convenient.
FLAVOUR
Adding your favourite dressing is what ties all your ingredients together and makes the salad delicious and enjoyable, which is the most important part! You could even get creative with a homemade dressing, such as a herby yoghurt or a healthier Asian-style dressing, or try our dressings on page 41.
As you can see there are many ways to build a nourishing and delicious salad that ticks all the boxes from taste through to nutrition.
Healthy, delicious and Diabetes-Friendly meals for the whole whānau
My Food Bag has teamed up with Diabetes NZ to bring you a collection of wholesome, balanced recipes that make healthy eating both easy and delicious. Designed with the latest nutrition guidelines for managing and reducing the risk of type 2 diabetes, this cookbook is packed with mouthwatering meals the whole family will love.
With a focus on high-quality, low GI carbohydrates, fibre-rich ingredients, and the perfect balance of vegetables, protein, and healthy fats, these recipes nourish without compromising on flavour. Whether you’re looking for everyday meal inspiration or new ways to embrace whole foods, this book is your go-to guide for simple, satisfying, and diabetes-friendly cooking.
