Futurelife® diabetes-friendly peanut butter flapjacks

These Futurelife® diabetes-friendly peanut butter flapjacks are ideal for a nourishing snack. If you prefer muffins, this recipe can be made into muffins too.  


Servings: 18 – 20 flapjacks

Recommended serving size for a snack: 3 flapjacks

WET INGREDIENTS

  • 2 eggs
  • 1 cup low-fat or skimmed milk
  • 1 cup low-fat plain yoghurt
  • 5ml vanilla essence
  • 20g sugar-free, salt-free peanut butter

DRY INGREDIENTS

  • 10ml (2 teaspoon) baking powder
  • 25ml (1/4 teaspoon) salt
  • 1 cup FUTURELIFE® Smart food™ Peanut Butter Flavour
  • 1 cup wheat bran
  • 1 serving of a non-nutritive sweetener, optional

METHOD

  1. Place all the wet ingredients into a blender. Blend all wet ingredients for 30 seconds or until the peanut butter is properly mixed into the ingredients.
  2. In a bowl place all the dry ingredients.
  3. Add the wet ingredients into the dry ingredients and mix with a spatula.
  4. Heat up a non-stick pan. Place flapjack-sized portions of the mixture in the pan. Let it cook for a few seconds before flipping. Tip: they may take slightly longer to cook than other flapjacks.
  5. Serve as is or enjoy with some melted sugar-free, salt-free peanut butter and diabetes-friendly jam.

MUFFIN VARIATION

They can be made as muffins too.

Servings: 12 muffins

Recommended serving size for a snack: 1 muffin

  1. Preheat the oven at 180°C.
  2. Grease a muffin tin and evenly distribute the mixture in the tin.
  3. Bake for 12 – 15 minutes.
  4. Enjoy as is or with some sugar-free, salt-free peanut butter and diabetic-friendly jam.

For more information on the product used in this recipe visit: futurelife.co.za


NUTRITION INFO

Energy Protein Carbohydrates Fibre
Flapjack
(per 1 flapjack)
47kcal/ 196kJ
 3.1g  5.2g  1.5g
Muffin
(per 1 muffin)
78kcal/ 32kJ
 5.2g  8.7g  2.5g
Header image by Taetim Smith

Roasted Spiced Butternut Soup

Who doesn’t love a roasted spiced butternut soup in winter?

The added plus is this recipe is approved by the GI Foundation of SA and Diabetes SA.


Serving: 6 | Cooking time: 3 hours | Difficulty level: Easy


INGREDIENTS

Soup

  • 1 ½ kg butternut, peeled, seeded, and cut into ½cm cubes (2 large butternuts)
  • 1 large carrot, peeled and cut into ½cm chunks
  • 30ml (2 Tbsp.) olive oil
  • 3 sachets Huletts EquiSweet
  • 5ml (1 tsp.) ground cinnamon
  • 5ml butter, cut into cubes
  • 1 large onion, thinly sliced
  • 4 cloves garlic, chopped
  • 20ml (4 tsp.) vegetable or chicken stock powder prepared with
    • 1 litre (4 cups) boiling water
    • 2 sprigs thyme
    • 1 bay leaf
    • Freshly ground black pepper

Topping

  • 250ml (1 cup) low-fat yoghurt
  • 1ml (pinch) ground cinnamon
  • 1ml (pinch) nutmeg
  • 1ml (pinch) salt
  • 1ml (pinch) garlic/onion powder
  • Chives, chopped to garnish

METHOD

  1. Preheat oven to 230°C.
  2. Toss the butternut and carrot together with 25ml of olive oil (keeping 5ml aside). Sprinkle with Huletts Equisweet and cinnamon and divide and spread onto two baking trays.
  3. Roast until the butternut and carrot have browned (about 40 minutes). Turn two- or three-times during cooking. Set aside.
  4. Place 5ml butter and remaining 5ml of olive oil, onion and garlic into a large saucepan over medium heat and sauté until soft and lightly brown.
  5. Add the roasted butternut and carrot to the saucepan and add the prepared stock, thyme sprigs, and bay leaf. Bring to a boil, lower heat and simmer until vegetables are soft (about 10 minutes). Remove the thyme sprigs and bay leaf.
  6. Blend soup with a blender until completely smooth. Season with black pepper.
  7. Return soup to saucepan and keep warm.

Topping

  1. Mix the low-fat yoghurt, cinnamon, nutmeg, garlic powder and salt. Set aside.
  2. Serve soup with a dollop of the spiced yoghurt, chopped chives and a slice of low-GI bread, if desired.

Tip: Freezes well for up to three months.

NUTRITIONAL INFO (per serving)

Nutrients per serving: One serving is equivalent to three portions vegetables and one portion low-fat protein.

GI (calculated) = 44 (low-GI). GL per serving = 17.

Energy Protein Carbohydrates Fat Fibre
Per serving   1046 kJ  6.8 g 38 g 5.5 g 5.5 g

Chimichurri Pork Meatballs

These delicious Chimichurri Pork Meatballs are an easy, high-protein midweek hit that will satisfy even the hungriest family members. The lean pork mince and almond flour are more nutritious alternatives.

Servings: 12 | Prep time: 20 minutes | Cooking time: 15 minutes | Cut: pork leg


Ingredients

Meatballs

  • 500g lean pork mince
  • 1/2 cup almond flour
  • 1/2 cup fine bread crumbs
  • 1 egg
  • Salt and pepper
  • Olive oil to fry

Chimichurri sauce

  • 1 small shallot, cut into wedges
  • 3/4 cup flat-leaf parsley leaves
  • 1 fresh oregano leaves
  • 2 garlic cloves
  • 1 1/2 tsp. kosher salt
  • 1 tsp. freshly cracked black pepper
  • 1/2 tsp. red pepper flakes
  • 3/4 cup extra virgin olive oil
  • 1/4 cup red wine vinegar, plus more to taste

Method

Meatballs

  1. Combine the lean pork mince, almond flour, bread crumbs, egg, salt and pepper in a bowl.
  2. Mix well and roll into balls.
  3. Fry in olive oil until crispy.
  4. Serve with Chimichurri sauce.

Chimichurri sauce

  1. In the base of a food processor, combine the shallot, parsley, oregano, garlic cloves, salt, and pepper. Pulse until well combined but still slightly chunky.
  2. Transfer the mixture to a small bowl. Add the olive oil, vinegar, and red pepper flakes. Stir to combine. Store refrigerated in an airtight container for up to two weeks.

Note: makes 1 1/4 cup 


Visit sapork.co.za for more info on pork.


Smoky Kassler Pork and Roasted Veg Salad

This Smoky Kassler Pork and Roasted Veg Salad is a hearty yet refreshing meal perfect for any season.


This dish is a blend of rich flavours of smoked pork steak with the sweet earthiness of roasted butternut and gem squash, tossed with mixed salad leaves, pomegranate seeds, and macadamias and finished with a tangy sun-dried tomato buttermilk dressing.

Makes 4 portions

Cut: Pork shoulder

Preparation time: 10 minutes

Cooking time: 20 minutes


Ingredients

For the salad:

  • 400g smoked Kassler pork steak, cubed
  • 4 cups mixed salad leaves
  • ½ cup deseeded cherries
  • 1½ cups roasted butternut squash, with honey butter
  • 1 gem squash, sliced and toasted, with honey butter
  • Salted and chopped macadamias to taste
  • Pomegranate seeds to garnish
  • Soft goat’s cheese, to taste

For the dressing:

  • ¼ cup buttermilk
  • 1/3 cup sun-dried tomatoes
  • ¼ cup oil (from the sun-dried tomatoes)
  • 1 Tbsp. Dijon mustard
  • 2 Tbsp. honey
  • ¼ cup red wine vinegar
  • Salt and pepper, to taste

Method

  1. Sauté the Kassler pork cubes in a pan until golden.
  2. Prepare the dressing by blending all ingredients until smooth, then chill.
  3. Assemble the salad with leaves, roasted vegetables, pork, cherries, macadamias, and goat’s cheese. Drizzle with the dressing before serving.

Visit sapork.co.za for more info on pork.


 

Brookes Low-Cal Passionquilla

Enjoy the flavours of summer with this refreshing Brookes Low-Cal Passionquilla recipe.


Perfect for those hot summer days, Brookes Low-Cal is the perfect beverage partner this season for those seeking a healthier alternative without compromising on flavour. The 6% fruit juice content guarantees the deliciously fruit flavour you all love in your favourite squash drinks and with 95% less sugar in a bottle and low-kilojoules, it’s the healthier choice for anyone who is living with diabetes.

Finding healthier alternatives can be difficult when options are few and you are craving something sweet and refreshing. That’s why Brookes Low-Cal crafted a fruit squash drink, specifically geared to help make healthy choices easier.

Taste more out of life and let’s get living and loving life even more.

Try this excitingly, zesty Passionquilla recipe for a refreshing twist to your summer delights.

INGREDIENTS (per serving)

  • 2 shots of Brookes Low-Cal Passionfruit
  • 1 passionfruit, cut into wedges
  • 1 rosemary sprig
  • 1 can (200ml) soda water
  • Crushed or blended ice

METHOD

  1. Crush ice in a blender and pour into a highball glass or jam jar.
  2. Add the two shots of Brookes Low-Cal Passionfruit.
  3. Top up with soda water and stir.
  4. Add 1 passionfruit wedge.
  5. Add fresh rosemary sprigs to garnish.

BROOKES Low-Cal is a low kilojoule squash drink that comes in a variety of fruity flavours. It’s proudly endorsed by Diabetes South Africa and the Heart and Stroke Foundation. It can be enjoyed by making mocktails or refreshing juice drinks, as part of a diabetic-friendly diet.

Read about how this low-kilojoule drink is perfect for a diabetic-friendly eating plan.


Brookes Low-Cal is available at all leading supermarkets.

Follow us on IG for more exciting recipes and updates: @lowcal_sa

NUTRITIONAL INFO (per serving)

Energy Sugars Fat Salt Saturates
Per  100ml serving <14 kJ <0.2  g <0.1 g <0.1 g <0.1 g

Huletts Xylitol Cheesecake

This delicious Huletts Xylitol Cheesecake is the perfect dessert choice for family gatherings over the festive season. It’s covered with fresh strawberries and blueberries and has a creamy blueberry filling. The added bonus is that the recipe is approved by the GI Foundation of SA and Diabetes SA.

Serving: 16 (1 x 23cm cheesecake)


INGREDIENTS

Crust

  • 200g sugar-free digestive biscuits (1 packet)
  • 60ml (1/4 cup) soft tubs margarine, light, melted

Filling

  • 750g (3 tubs) smooth low-fat cottage cheese
  • 250ml (1 cup) blueberries
  • 45ml (3 Tbsp.) corn flour
  • 15ml (1 Tbsp.) vanilla essence
  • 60ml (1/4 cup) Huletts EquiSweet Xylitol

Topping

  • 15ml (1 Tbsp.) Huletts EquiSweet Xylitol
  • 125ml (1/2 cup or tub) low-fat cottage cheese
  • ½ cup fresh strawberries
  • ½ cup fresh blueberries

METHOD

Crust

  1. Preheat the oven to 160⁰. Grease a 23cm springform tin.
  2. Place the biscuits in a food processor and blend to make crumbs. Mix with the melted margarine.
  3. Press the crumb mix into the base of the tin and place in the refrigerator for 20 minutes.

Filling

  1. Place the low-fat cottage cheese, blueberries, corn flour, vanilla essence and Huletts EquiSweet Xylitol into a food processor and blend together until well combined.
  2. Pour over the base of the chilled crust and bake for 45 minutes or until set.
  3. Remove from the oven and leave to cool completely before placing in the refrigerator for two hours. Gently loosen the tin and remove the cake.

Topping

    1. Carefully stir the Huletts EquiSweet Xylitol into the low-fat cottage cheese and gently spread over the top of the cheesecake.
    2. Decorate the cheesecake with the berries before serving.

NUTRITIONAL INFO (per serving)

Nutrients per serving: One serving or 1/16th of the cheesecake is equivalent to: 1/2 portion starch + ½ portion fruit + 1 portion low-fat dairy/protein.

Energy Protein Carbohydrates Fat Fibre
Per serving   598 kJ  6.9 g 14.2 g 6.2 g 30.7 g

Brookes Low-Cal Skinny Lemon Lime Mocktail

How do you make your ordinary family moments into extraordinary moments? With a Brookes Low-Cal Skinny Lemon Lime Mocktail, of course. Imagine the burst of lemon flavour combined with the refreshing zing of lime and the coolness of mint, all without the worry of excess calories or sugar.

INGREDIENTS (per serving)

  • 2 shots of Brookes Low-Cal Lemon Lime
  • 3 fresh lime wedges
  • 4 mint sprigs
  • 1 can/200ml of Roses Soda Water (per serving)
  • Ice

METHOD

  1. Add all the ingredients (except soda water) into a highball glass or a jam jar with ice. Tip: If you’re using jam jars, pop them in the freezer for 15 minutes beforehand to ensure a cooler, more refreshing mocktail or to prevent your ice from melting rapidly on hot days.
  2. Top up the ingredients with the soda water and give it a gentle stir.
  3. Garnish with a slice of lime and a mint sprig for that extra touch of elegance.

There you have it, a tantalising Brookes Low-Cal Skinny Lemon Lime Mocktail that not only tastes divine but also aligns with your health-conscious choices. Serve it and watch as your family enjoys every sip.

So, why settle for ordinary when you can elevate your refreshment game with Brookes Low-Cal? Indulge in the flavours, embrace the health-conscious lifestyle, and make every sip a celebration. Cheers to good taste, good health, and the good times with Brookes Low-Cal, because you deserve nothing less!


Brookes Low-Cal is not just another squash drink; it’s a commitment to your well-being, making it the go-to choice for those living with diabetes or looking to manage their weight. 

Read about how this low-kilojoule drink is perfect for a diabetic-friendly eating plan.


Brookes Low-Cal is available at all leading supermarkets.

Follow us on IG for more exciting recipes and updates: @lowcal_sa

NUTRITIONAL INFO (per serving)

Energy Sugars Fat Salt Saturates
Per  100ml serving <14 kJ <0.2  g <0.1 g <0.1 g <0.1 g

Huletts Peach & Berry Breakfast Slice

This Huletts Peach & Berry Breakfast Slice is a delicious way to start your day. It’s made with fresh peaches, frozen berries, and oats, and is sweetened with Huletts EquiSweet. This breakfast option is also a good source of fibre and protein, which will help you feel full and satisfied until lunchtime. Plus, the recipe has been approved by the GI Foundation of SA and Diabetes SA.

Serving: 20 x slices

Time: 1 ½ hours


INGREDIENTS

  • 1 Tbsp. baking powder
  • 250ml (1 cup) rolled oats (180g)
  • 125ml (1/2 cup) cake flour (70g)
  • 1 tsp. cinnamon
  • 60ml (1/4cup) soft tubs margarine, light (57.5g)
  • 10 Huletts EquiSweet Classic sachets
  • 2 eggs, lightly beaten
  • 185ml (3/4 cup) low-fat yoghurt/cottage cheese
  • 1 Tbsp. vanilla essence
  • 100g frozen berries (just over ½ cup or 125ml)
  • 1 large peach or nectarine, thinly sliced
  • Optional: extra grilled low-GI fruit for garnishing

METHOD

  1. Preheat oven to 180°C. Line and grease a 20cm x 25cm baking tray.
  2. Combine the flour, baking powder, cinnamon, EquiSweet and oats in a mixing bowl and make a well in the centre.
  3. In a separate bowl, whisk the eggs, yoghurt, vanilla essence and melted margarine until well combined.
  4. Pour the whisked egg and yoghurt mixture into the well in the centre of the dry ingredients and mix into a batter.
  5. Spoon the batter into the greased baking tray, and smooth out into an even layer.
  6. Lay the berries and peach slices on top of the batter.
  7. Bake for 45 minutes.
  8. Cool in the tin for 10 minutes, garnish, slice and enjoy.

NOTES: Can be stored in an airtight container in the fridge for up to four days.


Huletts EquiSweet Classic sachets are ideal for use in hot and cold beverages, cereals or porridge, and for sprinkling over fruit and yoghurt. 1 sachet of Huletts EquiSweet Classic is equivalent in sweetness to 2 teaspoons of sugar, yet contains only 16 kJ, compared to 2 level teaspoons of standard sugar (10g) which contains 170 kJ.


NUTRITIONAL INFO (per slice)

Nutrients per serving: One Huletts Peach & Berry Breakfast Slice slice is equivalent to: 1/2 portion starch and ½ portion fat. GL per serving = 7. GI (calculated) = 54 (low-GI, if a bit of extra low-GI fruit like berries or peach is used for garnishing).

Energy Protein Carbohydrates Fat Fibre
Per serving   288 kJ  2.3 g 7.8 g 2.8 g 0.8 g

Huletts Strawberry Ginger Fizz

This Huletts Strawberry Ginger Fizz is the perfect non-alcoholic cocktail. It’s made with fresh strawberries, ginger and Huletts Equisweet Classic Sweetener. The result is sweet and a zesty ginger kick. Plus, the recipe has been approved by the GI Foundation of SA and Diabetes SA.

Serves: 6

Time: 45 minutes


INGREDIENTS

  • 2 sprigs fresh mint
  • 24 (2 cups) fresh medium size strawberries, quartered
  • 6 x Huletts EquiSweet Classic sachets
  • 2 thumb-sized pieces of fresh ginger, peeled and finely grated
  • 500ml water
  • 500ml soda water
  • 2 cups crushed ice
  • 1 fresh lime, sliced

METHOD

  1. Place the Huletts Equisweet, half of the fresh chopped strawberries and 500ml water into a pot on the stove and bring to boil.
  2. Reduce the heat and take the grated ginger and squeeze the juice into the pot. Discard the pith.
  3. Let the strawberry ginger cordial bubble for 10 minutes, stir in the lemon juice.
  4. Remove from the heat and cool. Place in the fridge or freezer to speed up cooling time.
  5. Prepare a jug or pitcher with two cups crushed ice, fresh mint leaves, fresh lime and the remaining fresh strawberries.
  6. Muddle the ice and fresh ingredients together.
  7. Pour in the cooled cordial, top up with soda and serve.

Huletts EquiSweet Classic sachets are ideal for use in hot and cold beverages, cereals or porridge, and for sprinkling over fruit and yoghurt. 1 sachet of Huletts EquiSweet Classic is equivalent in sweetness to 2 teaspoons of sugar, yet contains only 16 kJ, compared to 2 level teaspoons of standard sugar (10g) which contains 170 kJ.


NUTRITIONAL INFO (per glass)

Nutrients per serving: One serving of 310ml (one Willy glass) is equivalent to: ½ portion fruit. GI = 34 (low GI). GL per serving = 1.4.

Energy Protein Carbohydrates Fat
Per serving   105 KJ  0.5 g 4.1 g 0.2 g

Pancakes made with Truvia® Low-Kilojoule Spoonable Jar Sweetener

Introducing Truvia® Sweeteners, a new sugar alternative. Sweeten, bake and measure cup-for-cup like sugar. Truvia® is a plant-based stevia sweetener that you can use like sugar in all your favourite recipes with fewer kilojoules than sugar.


INGREDIENTS


METHOD

  1. In a large bowl, combine the flour, Truvia® Low-Kilojoule Spoonable Jar Sweetener
     baking powder, baking soda and salt in a large-sized bowl.
  2. Make a well in the center of the dry ingredients and pour in the milk, melted butter, vanilla extract and egg.
  3. Whisk together until smooth then set the batter aside and allow to rest.
  4. Heat a lightly oiled frying pan over low-medium heat. Pour or scoop batter into the pan using approximately ¼ cup for each pancake.
  5. When the bubbles begin to appear on the surface, flip with a spatula and cook until golden.
  6. Repeat with remaining batter.

SERVING

  • Sprinkle your warm pancakes with a pinch of Truvia® Low-Kilojoule Spoonable Jar Sweetener and ground cinnamon, then drizzle with fresh lemon juice.

NUTRITIONAL INFO

Serving size: 8 servings

1 pancake = (107 g)

Energy Protein Carbohydrates Fat
Per serving   966 KJ  7 g 34 g  8 g