Tag: Recipe Winter 2024

Futurelife® diabetes-friendly peanut butter flapjacks

Futurelife® diabetes-friendly peanut butter flapjacks

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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

Roasted Spiced Butternut Soup

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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
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Chimichurri pork meatballs

Chimichurri Pork Meatballs

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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.