Live Well

Eating for Good Heatlh
⚠️STAY COVID FREE: See the precautions we're taking →  

Recipes for Healthy Living

Being diagnosed with pre-diabetes or diabetes does not mean that you can no longer enjoy cooking or eating the foods you love.  There’s no such thing as a special diet or recipe for diabetes. Managing your diabetes with balanced, portion-controlled meals and snacks according to the foods in the Australian Guide to Healthy Eating is what you could try and follow.

Cooking and preparing your own meals at home puts you in the driver’s seat to healthier eating.  It gives you control of what you eat and an understanding of how healthy eating can help you to better manage your blood glucose levels.

Here is a collection of some of our favourite recipes that have featured in our newsletters and Diabetes Matters, our member magazine. All of these recipes have been approved by Diabetes WA’s team of dieticians and Credentialled Diabetes Educators. Enjoy!!

 

Roasted Eggplant Rolls

eggplant-roles

These eggplant rolls are pretty on a serving platter, full of herbs to make it the perfect Italian dish, and pair excellently with warmed pasta sauce.

Nutritional Information
(per serve)

Calories: 77 calories, Carbohydrates: 12 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 213 mg, Fiber: 1gExchanges per serving: 1/2 Fat, 2 Vegetable.

Read the recipe.
Reproduced with thanks to Diabetes Self-Management

Granola Bars

granola-bars

Looking for a healthy and quick pick-me-up to pack in your child’s lunchbox or take along on a leaf-peeping expedition? You’ll love these low-carb, homemade granola bars. Containing just six wholesome ingredients, they’re the perfect snack for your next adventure!

Nutritional Information
(per serve)

Calories: 80 calories, Carbohydrates: 12 g, Protein: 3 g, Fat: 2.5 g, Saturated Fat: 0 g, Cholesterol: 15 mg, Sodium: 40 mg, Fiber: 2g

Exchanges per serving: 1 fruit, 1/2 fat. Carbohydrate choices: 1.

Read the recipe.
Reproduced with thanks to Diabetes Self-Management.

New Recipe Coming Soon

new-recipe-coming-soon

New Recipe Coming Soon

new-recipe-coming-soon

New Recipe Coming Soon

new-recipe-coming-soon

Roast Beef Dinner

beef-roast-dinner

Nothing says hearty winter dinner more than an aromatic slow-cooked roast simmering away all day. This divine recipe works well with a less expensive cut of beef and results in a mouth-watering roast cooked to perfection.

Nutritional Information
(per serve)

Energy (kj) 1271, protein 36g, fat total 8g, saturated fat 3g, carbohydrate 19g, sugar (carbohydrates) 4g, sodium 533mg, fibre 3g

Read the recipe.
Reproduced with thanks to Taste of Home.

Broccoli and Cauliflower Cheese

Broccoli and cauliflower cheese

A nutritious twist on a wintry classic, this simple recipe takes 10 minutes to prepare, 25 minutes to cook and serves 4.

Nutritional Information
(per serve)

Energy 661 kJ, protein 14.9g, fat total 4.2g, saturated fat 2.6g, carbohydrate 12.6g, sugar (carbohydrates) 8.5g, sodium 177mg, fibre 4.3g

Read the recipe

Adapted with permission from LiveLighter. LiveLighter® State of Western Australia 2021: www.livelighter.com.au

Easy Healthy Quiche

Easy healthy quiche

This hearty winter meal takes 5 mins to prep, 35 mins to cook and serves 6. Mix and match vegetables for a bit of variety.

Nutritional Information
(per serve)

Energy (kj) 1849, protein 30.4g, fat total 21.6g, saturated fat 9.1g, carbohydrate 26.7g, sugar (carbohydrates) 9g, sodium 869.9mg, fibre 9.2g

Read the recipe

Adapted with permission from LiveLighter. LiveLighter® State of Western Australia 2021: www.livelighter.com.au

Winter Beetroot and Citrus Salad

winter-beetroot-orange-salad

A super simple, colourful and seasonal salad which looks amazing on a plate and is bursting with texture, vitamins and antioxidants.  Change it up with different types of citrus such as grapefruit, blood oranges, or clementines.

Nutritional Information
(per serve)

Energy (kj) 891, protein 4g, fat total 15g, saturated fat 2g, carbohydrate 21g, sugar (carbohydrates) 12g, sodium 80mg, fibre 6g

Read the recipe.
Reproduced with thanks to Taste of Home.

Coconut Chicken Soup

coconut-chicken-soup_square

Loaded with vegetables, vitamins and lean protein, this aromatic and tasty yet simple soup that will restore your spirits and warm your belly during the winter months.

Nutritional Information
(per serve)

Energy (kj) 966, protein 17.1g, fat total 12.7g, saturated fat 5.5g, carbohydrate 11.6g, sugar (carbohydrates) 5g, sodium 45.1mg, fibre 1.7g

Read the recipe.
Reproduced with thanks to Diabetes Strong.

Grilled Blackened Prawn Tacos

Looking for a fresh and super-nutritious alternative for your next “Taco Tuesday” that is far from boring and excites the tastebuds? Then try these Cajun-flavoured prawn tacos with topped with guacamole. Quick and simple to prepare – just be sure to have everything ready to go once the prawns are cooked.

Nutritional Information
(per serve)

Energy (kj) 1196, protein 24g, fat total 9.3g, saturated fat 1.4g, carbohydrate 30.4g, sugar (carbohydrates) 3.5g, sodium 442.7mg, fibre 6.9g

Read the recipe.
Reproduced with thanks to Eating Well.

Rainbow Slaw with Tahini Dressing

With almost every colour of the rainbow in it, this scrumptious, crunchy twist on the classic “mayonnaise-drenched coleslaw”, is a visual delight that is simple to prepare, bursting with flavour and nutrition and will brighten your day.  It will go with any mains as a side and is sturdy enough to transport to a picnic or BBQ or meal prep in advance – just leave the dressing off until serving.

Nutritional Information
(per serve)

Energy (kj) 840, protein 8.4g, fat total 12.2g, saturated fat 1.3g, carbohydrate 9.9g, sugar (carbohydrates) 0g, sodium 110mg, fibre 9.5g

Read the recipe.
Reproduced with thanks to Taste.

Spinach Strawberry Salad

This is the salad that everyone will want to eat.  With tender, fresh spinach, strawberries, crunchy almonds and a delicious dressing it just sings colour, flavour, nutrition and good health. To make it a complete meal rather than a side, top with grilled chicken, fish or prawns.

Nutritional Information
(per serve)

Energy (kj) 644, protein 2.5g, fat total 13.3g, saturated fat 1.8g, carbohydrate 7.1g, sugar (carbohydrates) 3.4g, sodium 228.2mg, fibre 2.6g

Read the recipe.
Reproduced with thanks to Eating Well.

The BLT Pizza

The classic BLT sandwich – bacon, lettuce and tomato – reincarnated as a pizza. What’s not to love? Your choice to cook the tomato on the pizza or top the pizza with it afterwards. No judgement. Don’t’ like arugula (more commonly known as rocket)? Then swap it for spinach or go traditional BLT and top your pizza with shredded iceberg or cos lettuce. Sound strange – lettuce on a pizza? Once you give this BLT pizza recipe a try, you’ll understand why!

Nutritional Information
(per serve)

Energy (kj) 1581, protein 18g, fat total 11g, saturated fat 4g, carbohydrate 55g, sugar (carbohydrates) 4g, sodium 55mg, fibre6g

Read the recipe.
Reproduced with thanks to Eating Well.

Superfood Smoothie

Blueberries, spinach, and almond milk make this a green (almost black thanks to the blueberries) smoothie a nutrient-packed way to start your day and say cheers to good health! Whip up this all natural smoothie in just a minute to create a drinkable meal loaded with health benefits. There’s no prep required and it will boost your daily nutrient intake and provide you with the energy to tackle the day.

Nutritional Information
(per serve)

Energy (kj) 523, protein 3g, fat total 2g, saturated fat 0g, carbohydrate 26g, sugar (carbohydrates) 14g, sodium 135mg, fibre 5g

Read the recipe.
Reproduced with thanks to Diabetes Food Hub.

Raspberry Pineapple Fish Tacos

raspberry-pineapple-fish-tacos

Looking for a fresh and super-nutritious fish dish for Easter that is far from boring and excites the tastebuds? Then try these fish tacos with raspberry and pineapple salsa.

Nutritional Information
(per serve)

Energy (kj) 1410, protein 29g, fat total 11g, saturated fat 1g, carbohydrate 34, carbohydrate sugars 9g, sodium 413mg, fibre 7g

Read the recipe.
Reproduced with thanks to Eating Well.

Lemon Garlic Pasta with Salmon

A child eats watermelon. Selective focus.

A super quick, easy and healthy mid-week meal, that is packed full of flavour and texture. It uses cooked salmon, so perfect for using up leftovers and making $$$ go further.

Nutritional Information
(per serve)

Energy (kj) 2007, protein 31g, fat total 13.5g, saturated fat 6.1g, carbohydrate 52.6g, carbohydrate sugars 18.2g, sodium 498mg, fibre 10.6g

Read the recipe.
Reproduced with thanks to Eating Well.

Sesame Sugar Snap Peas (as a side dish)

sesame-sugar-snap-peas

With their fresh taste and vivid green colour this super easy side dish can be whipped up in less than 5 minutes. An impressive dish to take when tasked with “bring a salad” and it can be served hot, cold or at room temperature.

Nutritional Information
(per serve)

Energy (kj) 313, protein 2g, fat total 4g, saturated fat 1g, carbohydrate 9g, sugar (carbohydrates) 5g, sodium 207mg, fibre 3g

Read the recipe.
Reproduced with thanks to Eating Well.

Orange Apricot Chicken Drumsticks

A healthier and simpler twist on “apricot chicken”,  the classic Aussie favourite, this one-pan dinner is perfect for a quick mid-week meal with minimal clean up afterwards. It’s nutritious, tasty, colourful and a great one for the budget as well.

Nutritional Information
(per serve)

Energy (kj) 1372, protein 20, fat total 10g, saturated fat 2, carbohydrate 41g, sugar (carbohydrates) 14g, sodium 432mg, fibre 7g

Read the recipe.
Reproduced with thanks to Eating Well.

Black Bean & Mushroom Bowl with Guacamole

Young Woman Eating Corn on the Cob. Model Released

Put a little or a heap of spice into your meat-free Monday with all the flavours of Mexico in this feel-good bowl of nutritious delight combining black beans, mushrooms, avocado, lime juice and coriander. This Mexican-inspired vegetarian burrito or buddha bowl is full of wholesome ingredients, packed with flavour and bursting with fibre and vitamins and minerals.

Nutritional Information
(per serve)

Energy (kj) 1869, protein 15.2g, fat total 14.6g, saturated fat 4g, carbohydrate 55.2g, sugar (carbohydrates) 13.6g, sodium 600mg, fibre 13.8g

Read the recipe.
Reproduced with thanks to Healthyfood.com.

Slice of Delight Nut & Seed Slice

a-slice-of-delight-nut-seed-slice_square

A scrumptious back to work new year snack idea from Dietitians Australia that is bursting with flavour and texture.

Nutritional Information
(per serve)

Energy (kj) 591, protein 3.7g, fat total 8.5g, saturated fat 2g, carbohydrate 12g, carbohydrate sugars 8g, sodium 7.8m, fibre 2.0g

Read the recipe.
Reproduced with thanks to Dieticians Australia.

Beef Kofta with Tzatziki

beef-kofta-with-tzatziki

A tasty, spiced meatball of Mediterranean origin served with flatbread and tzatziki. Healthy, fragrant and an easy summer dinner that the whole family will love.

Nutritional Information
(per serve)

Energy (kj) 2007, protein 31g, fat total 13.5g, saturated fat 6.1g, carbohydrate 52.6g, carbohydrate sugars 18.2g, sodium 498mg, fibre 10.6g

Read the recipe.
Reproduced with thanks to Livelighter.

Walnut & Lentil Salad

walnut-lentil-salad-recipe-185.700×525

A hearty, substantial and colourful salad packed full of protein, texture and flavour that is perfect as a starter, a side or perfect as a vegetarian main.

Nutritional Information
(per serve)

Energy (kj) 526, protein 11.2g, fat total 6.1g, saturated fat 2.6g, carbohydrate 4.9g, carbohydrate sugars 1.4g, sodium 294mg, fibre 3.1g

Read the recipe.
Reproduced with thanks to Livelighter.

Chai Spiced Oat Seed Cookies

chai-spiced-oat-seed-cookies

A great choice for a morning or afternoon snack with your tea or coffee. This healthy version of the classic oatmeal biscuit contains no added sugars, are dairy-free and are packed full of fibre, nuts and seeds to keep you going until mealtime.

Nutritional Information
(per serve)

Energy (kj) 700, protein 4g, fat total 11g, saturated fat 2g, carbohydrate 12g, carbohydrate sugars 5g, sodium 0g, fibre 3.1g

Read the recipe.
Reproduced with thanks Dr Joanna.

Pavlova Mess

pavlova-mess-recipe-591.700×525

Nothing says Australian summer dessert like pavlova and this easy to make, deconstructed version gives you the best of summer in a healthier version – swapping out the cream for yoghurt and making the most of seasonal fruits and berries.

Nutritional Information
(per serve)

Energy (kj) 569, protein 5.3g, fat total 1.3g, saturated fat 0.6g, carbohydrate 20.8g, sugar (carbohydrates) 20.7g, sodium 69mg, fibre 8g

Read the recipe.
Reproduced with thanks to Livelighter.

Christmas Mince Pies

mincepies

Christmas is not quite the same without homemade mince pies to indulge with.  This version is a healthier twist on the classic– the perfect sweet treat this Christmas!

Nutritional Information
(per serve)

Energy (cal) 165, protein 2.6g, fat total 9g, saturated fat 1.30g, carbohydrate 17.7g, carbohydrate sugars 2.8g, sodium 0.01g, fibre 2.1g


Read the recipe.
Reproduced with thanks to Diabetes UK.

Christmas Nut Roast

nutroast

Easy to make, super healthy and tastes delicious – the perfect festive vegetarian centrepiece for your Christmas table. Even better can be prepared in advance.

Nutritional Information
(per serve)

Energy (cal) 348, protein 10.3g, fat total 25g, saturated fat 2.4g, carbohydrate 14.8g, carbohydrate sugars 7.1g, sodium 0.01g, fibre 2.9g

Read the recipe.
Reproduced with thanks to Diabetes UK.

Roast Pork with Couscous & Ginger

roast-pork-with-couscous-ginger-yoghurt

Give your body an iron boost with this tender and irresistible yet low-fat roast pork recipe; perfect for a healthy Christmas dinner or Sunday lunch. Complemented by the fresh flavours in the ginger yoghurt and lemon couscous.

Nutritional Information
(per serve)

Energy (cal) 284, protein 23g, fat total 6g, saturated fat 1g, carbohydrate 37g, carbohydrate sugars 15g, sodium 0.21g, fibre 0g

Read the recipe.
Reproduced with thanks BBC Good Food Guide.

Turkey Steaks with Citrus & Ginger Sauce

turkey-steaks-with-citrus-ginger-sauce

Look no further for the perfect one-pot healthy festive dinner; this simple recipe for turkey steaks is wholesome, fresh and aromatic. The syrupy citrus and ginger sauce adds a refreshing and zingy flavour to the turkey.

Nutritional Information
(per serve)

Energy (cal) 310, protein 39g, fat total 7g, saturated fat 1g, carbohydrate 25g, carbohydrate sugars 1.9g, sodium 0.22g, fibre 3g

Read the recipe.
Reproduced with thanks BBC Good Food Guide.

Vegan Green Falafel Fritters

vegan-green-falafel-fritters

These green falafel fritters are a fresh, simple Mediterranean inspired meal, accompanied by a delicious hummus and crunchy, zesty salad pickles. Pan-fried to perfection, the falafel fritters are crisp on the outside, moist and bursting with flavour on the inside.

Nutritional Information
(per serve)

Energy (cal) 417, protein 14.4g, fat total 21.1g, saturated fat 3.1g, carbohydrate 42.3g, sugar (carbohydrate?) 7.4g, sodium 0.8g, fibre 8.6g

Read the recipe.
Reproduced with thanks to Jamie Oliver.

Coco Mango Chia Pudding

coco-mango-chia-pudding

This 5 ingredient coco mango chia pudding is healthy, satiating and tasty; perfect for any time of day. If you like to meal prep, swap out the mango for any other fresh fruit you have on hand and store in the fridge for those busy weeks.

Nutritional Information
(per serve)

Energy 626kJ, protein 4.2g, fat total 7.1g, saturated fat 2.7g, carbohydrate 14.5g, carbohydrate sugars 13g, sodium 11mg, fibre 6.6g

Read the recipe.
Reproduced with thanks to LiveLighter.

Choc Berry Chia Pudding

choc-berry-chia-pudding

Enjoy this choc berry chia pudding for breakfast, a pick me up snack, or a healthy dessert. The chia seeds will be transformed into a smooth and creamy pudding texture with an abundance of flavour, and leave you feeling satisfied and energised.

Nutritional Information
(per serve)

Energy 619kJ, protein 6.5g, fat total 5.9g, saturated fat 1.3g, carbohydrate 13.5g, carbohydrate sugars 12g, sodium 41mg, fibre 7.4g

Read the recipe.
Reproduced with thanks to LiveLighter.

Sweet Potato & Pesto Pies

sweet-potato-pesto-pies

With only four ingredients, these muffin sized sweet potato and pesto pies are the perfect meat-free snack or side dish. Serve with fresh basil pesto and parmesan cheese.

Nutritional Information
(per serve)

Energy 949kJ, protein 14g, fat total 6.8g, fat-saturated 2.1g, carbohydrate 26.7g, sodium 409mg, fibre 5.3g

Read the recipe.
Reproduced with thanks to 4 Ingredients.

Chicken & Thyme Sausage Rolls

chicken-thyme-sausage-rolls

These chicken and thyme sausage rolls will be a hit with family and friends at your next backyard barbecue, family dinner or weekend party. Prepare a batch ahead of time and freeze until needed.

Nutritional Information (per serve)
Energy 138kJ, protein 6.5g, fat total 8.7g, fat-saturated 1.8g, carbohydrate 12.8g, carbohydrate sugars 3.3g, sodium 174mg, fibre 1g.

Read the recipe.
Reproduced with thanks to Healthy Food Guide

Spinach & Cheese Gozleme

spinach-cheese-gozleme

Crispy, golden, pan fried pastry stuffed with spinach and feta – this simple gozleme recipe is perfect for sharing, an after school snack or a quick and easy dinner. Serve with fresh lemon wedges on the side.

Nutritional Information
(per serve)

Energy 1136kJ, protein 16.1g, fat total 7.9g, fat-saturated 3.1g, carbohydrate 28.1g, carbohydrate sugars 5.4g, sodium 624mg, fibre 9.8g.

Read the recipe.
Reproduced with thanks to LiveLighter.

Would you like to subscribe to one of our newsletters?

Start typing and press Enter to search