The Chronicle

Modify your recipes

- Source: Diabetes Australia

● Instead of cooking with butter, use small amounts of polyunsatu­rated or monounsatu­rated fats such as olive, canola and sunflower oils

● Use low fat cooking methods such as steaming, stir-frying, grilling or microwavin­g

● Instead of cream, try low-fat yoghurt or evaporated skim milk that is chilled and whipped

● Choose lean meat and skinless chicken and trim all visible fat before cooking

● Try to eat fish at least 2-3 times each week

● Choose multigrain breads

● Instead of rice, use egg or wheat noodles, or couscous

● In mince dishes, substitute half the mince with cooked lentils, kidney beans or soy beans ● Instead of using salt to flavour foods try using herbs and spices, or adding lemon juice, onions, ginger, shallots, vinegar or wine

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