{"id":3073,"date":"2023-05-04T05:42:08","date_gmt":"2023-05-03T18:42:08","guid":{"rendered":"https:\/\/lifeprogram.org.au\/2023\/05\/04\/diabetes-australia-recipes\/"},"modified":"2024-02-15T10:08:20","modified_gmt":"2024-02-14T23:08:20","slug":"diabetes-australia-recipes","status":"publish","type":"post","link":"https:\/\/lifeprogram.org.au\/health-hub\/diabetes-australia-recipes\/","title":{"rendered":"Diabetes Australia Recipes: Cook Diabetes Friendly Recipes"},"content":{"rendered":"<h2><span style=\"font-weight: 400;\">Diabetes Australia Recipes: Low Cholesterol Recipes Australia<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s understandable why \u201cdiabetes australia recipes\u201d is such a popular search phrase. Diabetes is a very common disease in Australia, with 280 Australians developing the condition every day <\/span><i><span style=\"font-weight: 400;\">(Source: <\/span><\/i><a href=\"https:\/\/www.diabetesaustralia.com.au\/about-diabetes\/diabetes-in-australia\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Diabetes Australia<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">)<\/span><\/i><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With around 1.8 million Australians living with diabetes <\/span><i><span style=\"font-weight: 400;\">(Source: <\/span><\/i><a href=\"https:\/\/www.diabetesaustralia.com.au\/about-diabetes\/diabetes-in-australia\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Diabetes Australia<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">)<\/span><\/i><span style=\"font-weight: 400;\">, having a healthy diet can help everyone to live well.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">What does a diet for preventing or managing diabetes involve?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A diet to help prevent or manage diabetes aims to improve your overall health and wellbeing. It is part of a healthy lifestyle that also includes regular sleep and exercise.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">There is no diet that is specific to help prevent or manage diabetes. The guidelines below are for both people with diabetes and the general population to live healthy and vibrant lives.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to make sure that the energy you consume matches the amount of physical activity you do<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include less saturated fats and more polyunsaturated and monounsaturated fats<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Foods with polyunsaturated fats include fish, tahini, linseed and chia seeds, plant and seed oils (e.g. sunflower, soybean, safflower, etc.), and nuts (e.g. pine nuts, walnuts and brazil nuts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Foods with monounsaturated fats include avocados, unsalted nuts (e.g. almonds, cashews and peanuts), olives and cooking oils made from plants or seeds (e.g. olive, canola, peanut, etc.)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume smaller amounts of sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include higher amounts of protein for body growth and repair<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">An example of a commonly referred to diet for managing diabetes is the <\/span><a href=\"https:\/\/www.racgp.org.au\/FSDEDEV\/media\/documents\/Clinical%20Resources\/HANDI\/Mediterranean-diet.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Mediterranean Diet<\/span><\/a><span style=\"font-weight: 400;\">, which comprises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High monounsaturated and polyunsaturated fats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High intake of beans\/legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High intake of fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High intake of grains and cereals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderate quantities of fish, white meat and low-fat dairy<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Additionally, the Mediterranean Diet involves a lower intake of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red wine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red meat, processed meat and eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweets, sweet desserts and sweet drinks<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ideal portion sizes vary depending on age and sex. The Australian Guide to Healthy Eating provides guides on portion sizes for <\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/recommended-number-serves-children-adolescents-and\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">children, adolescents and toddlers<\/span><\/a><span style=\"font-weight: 400;\"> as well as <\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/recommended-number-serves-adults\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">adults<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<div class=\"content-banner -half-image\">\n    <div class=\"-text\">\n        <h2 class=\"-eyebrow-heading\"><\/h2>\n        <h3 class=\"-large-heading\">Learn more about healthy eating from expert dietitians with our free <em>Life!<\/em> program.<\/h3>\n        <div class=\"-button\">\n            <a\n                href=\"#health-check\"\n                class=\"button\"\n            >CHECK IF YOU QUALIFY<\/a>\n        <\/div>\n    <\/div>\n    <div class=\"-image\">\n        <img decoding=\"async\"\n            src=\"https:\/\/lifeprogram.org.au\/wp-content\/uploads\/2023\/12\/Diabetes-Vic_Life-Program_Shot-02_Individuals_122-min-scaled.jpg\"\n            alt=\"banner image\"\n        \/>\n    <\/div>\n<\/div>\n<h2><span style=\"font-weight: 400;\">What are some examples of low cholesterol recipes?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A lot of people find it difficult to maintain a healthy diet alongside the busyness of their day to day life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why the <\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> program has a wealth of easy <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/#recipe\"><span style=\"font-weight: 400;\">low cholesterol recipes<\/span><\/a><span style=\"font-weight: 400;\"> available to try<\/span><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"> Not only can you cook these meals and make them a part of your diet for preventing or managing diabetes, but they give you an idea as to what foods are ideal to eat more often.<\/span><\/p>\n<h3><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/the-best-roast-potato-recipe\/\"><span style=\"font-weight: 400;\">Apple Porridge<\/span><\/a><\/h3>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups rolled oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 cups water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 apple, cored and thinly sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced-fat milk, to serve<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine all ingredients in a small saucepan over medium heat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring to a slow boil and then reduce the heat to low.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook porridge, stirring occasionally for 10 minutes or until thick.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serving suggestion: Serve with milk.<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/healthy-homestyle-baked-beans-recipe\/\"><span style=\"font-weight: 400;\">Homestyle Beans<\/span><\/a><\/h3>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive or canola oil spray<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium brown onion, peeled and diced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cloves garlic, crushed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbs no-added-salt tomato paste<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp smoked paprika<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">400 g can no-added-salt diced tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbs salt-reduced tomato sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbs Worcestershire sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">420 g can no-added-salt cannellini or butter beans, drained and rinsed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tbs parsley, finely chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 slices wholegrain bread, toasted<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pepper, to taste<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spray oil in a medium saucepan and cook onion and garlic over medium heat until softened<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the tomato paste and smoked paprika. Stir through and cook for 1 minute<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the can of tomatoes, including juice, tomato sauce and Worcestershire sauce. Mix well and bring to the boil.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce the heat and simmer uncovered for 10 minutes until slightly thickened.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add in the cannellini beans and stir until heated through.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove from heat, mix in the parsley, pepper and serve on toast.<\/span><\/li>\n<\/ol>\n<div class=\"content-banner -centered-quote\">\n    <h2 class=\"-eyebrow-heading\"><\/h2>\n    <blockquote cite=\"https:\/\/www.huxley.net\/bnw\/four.html\">\n        <p>\n            <svg width=\"0.65em\" height=\"0.65em\" viewBox=\"0 0 17 14\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" xml:space=\"preserve\" xmlns:serif=\"http:\/\/www.serif.com\/\" style=\"fill-rule:evenodd;clip-rule:evenodd;stroke-linejoin:round;stroke-miterlimit:2;\">\n                <path d=\"M14.631,6.929L12.156,6.929L12.156,4.949C12.156,3.857 13.044,2.969 14.136,2.969L14.384,2.969C14.795,2.969 15.126,2.638 15.126,2.227L15.126,0.742C15.126,0.331 14.795,0 14.384,0L14.136,0C11.402,0 9.187,2.215 9.187,4.949L9.187,12.373C9.187,13.192 9.852,13.857 10.672,13.857L14.631,13.857C15.451,13.857 16.116,13.192 16.116,12.373L16.116,8.413C16.116,7.594 15.451,6.929 14.631,6.929ZM5.723,6.929L3.248,6.929L3.248,4.949C3.248,3.857 4.136,2.969 5.228,2.969L5.475,2.969C5.887,2.969 6.218,2.638 6.218,2.227L6.218,0.742C6.218,0.331 5.887,0 5.475,0L5.228,0C2.493,0 0.279,2.215 0.279,4.949L0.279,12.373C0.279,13.192 0.944,13.857 1.764,13.857L5.723,13.857C6.542,13.857 7.207,13.192 7.207,12.373L7.207,8.413C7.207,7.594 6.542,6.929 5.723,6.929Z\" style=\"fill:currentColor;fill-rule:nonzero;\"\/>\n            <\/svg>\n            <span>\"I have learned how to cook my favourite meals but in a healthier way. I also changed the way I exercise.\"<\/span>\n            <svg width=\"0.6em\" height=\"0.6em\" viewBox=\"0 0 16 14\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" xml:space=\"preserve\" xmlns:serif=\"http:\/\/www.serif.com\/\" style=\"fill-rule:evenodd;clip-rule:evenodd;stroke-linejoin:round;stroke-miterlimit:2;\">\n                <path d=\"M1.484,6.929L3.958,6.929L3.958,8.908C3.958,10 3.071,10.888 1.979,10.888L1.731,10.888C1.32,10.888 0.989,11.219 0.989,11.63L0.989,13.115C0.989,13.527 1.32,13.857 1.731,13.857L1.979,13.857C4.713,13.857 6.928,11.643 6.928,8.908L6.928,1.485C6.928,0.665 6.263,0 5.443,0L1.484,0C0.664,0 -0.001,0.665 -0.001,1.485L-0.001,5.444C-0.001,6.264 0.664,6.929 1.484,6.929ZM10.392,6.929L12.867,6.929L12.867,8.908C12.867,10 11.979,10.888 10.887,10.888L10.64,10.888C10.228,10.888 9.897,11.219 9.897,11.63L9.897,13.115C9.897,13.527 10.228,13.857 10.64,13.857L10.887,13.857C13.621,13.857 15.836,11.643 15.836,8.908L15.836,1.485C15.836,0.665 15.171,0 14.351,0L10.392,0C9.572,0 8.907,0.665 8.907,1.485L8.907,5.444C8.907,6.264 9.572,6.929 10.392,6.929Z\" style=\"fill:currentColor;fill-rule:nonzero;\"\/>\n            <\/svg>\n        <\/p>\n        <cite>Hoa, a <em><em>Life!<\/em><\/em> program participant  - <a href=\"https:\/\/lifeprogram.org.au\/success-stories\">Read more<\/a><\/cite>\n    <\/blockquote>\n    <div class=\"-button\">\n        <a\n            href=\"#health-check\"\n            class=\"button\"\n        >Take a 2-min health check<\/a>\n    <\/div>\n<\/div>\n<h3><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/healthy-fluffy-spinach-mushroom-omelette\/\"><span style=\"font-weight: 400;\">Fluffy Spinach and Mushroom Omelette<\/span><\/a><\/h3>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 eggs, yolks and whites separated<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbs reduced-fat milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">olive or olive oil spray<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 button mushrooms, sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup baby spinach leaves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbs reduced-fat cheddar cheese, grated<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbs chives, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pepper, to taste<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the egg yolks in a medium bowl. Add the milk and mix well.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a separate bowl, whisk the egg whites until soft meringue-like peaks are formed. Gently fold egg whites into the egg yolk mixture and set aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spray a small non-stick frying pan with oil and place over medium heat. Add mushrooms and cook on medium heat for 3 minutes until softened. Add baby spinach and cook for a further minute until wilted. Remove from pan and wipe pan clean.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spray pan again and return to medium heat. Pour in the egg mixture and cook for 2-3 minutes or until surface is nearly firm. Sprinkle the cheese, mushrooms, spinach and pepper over half the omelette, then fold over the other side to enclose the filling. Garnish with the chopped chives.<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/healthy-chicken-parma-recipe\/\"><span style=\"font-weight: 400;\">Chicken Parma<\/span><\/a><\/h3>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">200 g skinless chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 x 400g can no-added-salt diced tomatoes with basil, onion and garlic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 cup basil leaves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 x 270g jar char-grilled capsicum or roasted pepper strips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup baby spinach leaves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 sweet potato, about 400 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 potato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbs reduced-fat milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 cup reduced-fat mozzarella cheese, grated<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To taste pepper<\/span><\/li>\n<\/ul>\n<div class=\"content-banner -centered-quote\">\n    <h2 class=\"-eyebrow-heading\"><\/h2>\n    <blockquote cite=\"https:\/\/www.huxley.net\/bnw\/four.html\">\n        <p>\n            <svg width=\"0.65em\" height=\"0.65em\" viewBox=\"0 0 17 14\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" xml:space=\"preserve\" xmlns:serif=\"http:\/\/www.serif.com\/\" style=\"fill-rule:evenodd;clip-rule:evenodd;stroke-linejoin:round;stroke-miterlimit:2;\">\n                <path d=\"M14.631,6.929L12.156,6.929L12.156,4.949C12.156,3.857 13.044,2.969 14.136,2.969L14.384,2.969C14.795,2.969 15.126,2.638 15.126,2.227L15.126,0.742C15.126,0.331 14.795,0 14.384,0L14.136,0C11.402,0 9.187,2.215 9.187,4.949L9.187,12.373C9.187,13.192 9.852,13.857 10.672,13.857L14.631,13.857C15.451,13.857 16.116,13.192 16.116,12.373L16.116,8.413C16.116,7.594 15.451,6.929 14.631,6.929ZM5.723,6.929L3.248,6.929L3.248,4.949C3.248,3.857 4.136,2.969 5.228,2.969L5.475,2.969C5.887,2.969 6.218,2.638 6.218,2.227L6.218,0.742C6.218,0.331 5.887,0 5.475,0L5.228,0C2.493,0 0.279,2.215 0.279,4.949L0.279,12.373C0.279,13.192 0.944,13.857 1.764,13.857L5.723,13.857C6.542,13.857 7.207,13.192 7.207,12.373L7.207,8.413C7.207,7.594 6.542,6.929 5.723,6.929Z\" style=\"fill:currentColor;fill-rule:nonzero;\"\/>\n            <\/svg>\n            <span>\"The <em>Life!<\/em> program has completely changed what is in my shopping basket.\"<\/span>\n            <svg width=\"0.6em\" height=\"0.6em\" viewBox=\"0 0 16 14\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" xml:space=\"preserve\" xmlns:serif=\"http:\/\/www.serif.com\/\" style=\"fill-rule:evenodd;clip-rule:evenodd;stroke-linejoin:round;stroke-miterlimit:2;\">\n                <path d=\"M1.484,6.929L3.958,6.929L3.958,8.908C3.958,10 3.071,10.888 1.979,10.888L1.731,10.888C1.32,10.888 0.989,11.219 0.989,11.63L0.989,13.115C0.989,13.527 1.32,13.857 1.731,13.857L1.979,13.857C4.713,13.857 6.928,11.643 6.928,8.908L6.928,1.485C6.928,0.665 6.263,0 5.443,0L1.484,0C0.664,0 -0.001,0.665 -0.001,1.485L-0.001,5.444C-0.001,6.264 0.664,6.929 1.484,6.929ZM10.392,6.929L12.867,6.929L12.867,8.908C12.867,10 11.979,10.888 10.887,10.888L10.64,10.888C10.228,10.888 9.897,11.219 9.897,11.63L9.897,13.115C9.897,13.527 10.228,13.857 10.64,13.857L10.887,13.857C13.621,13.857 15.836,11.643 15.836,8.908L15.836,1.485C15.836,0.665 15.171,0 14.351,0L10.392,0C9.572,0 8.907,0.665 8.907,1.485L8.907,5.444C8.907,6.264 9.572,6.929 10.392,6.929Z\" style=\"fill:currentColor;fill-rule:nonzero;\"\/>\n            <\/svg>\n        <\/p>\n        <cite>Soheil, a <em><em>Life!<\/em><\/em> program participant  - <a href=\"https:\/\/lifeprogram.org.au\/success-stories\">Read more<\/a><\/cite>\n    <\/blockquote>\n    <div class=\"-button\">\n        <a\n            href=\"#health-check\"\n            class=\"button\"\n        >Take a free health assessment now<\/a>\n    <\/div>\n<\/div>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat oven to 200\u00b0C (180\u00b0C fan forced).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread a little of the diced tomato in the base of a small ovenproof dish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Halve the chicken breast lengthways to form 2 thin steaks. Using a rolling pin, pound steaks between 2 sheets of plastic wrap to 5mm thickness. Arrange chicken on tomatoes in pan base. Top each with basil leaves (save a few for serving) and capsicum. Pile on spinach, spoon over remaining diced tomatoes and sprinkle with mozzarella. Bake for 20 minutes until chicken is cooked and melted cheese has browned.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Microwave potato and sweet potato in a covered dish with 2 tablespoons water on HIGH (100%) for 6-8 minutes, stirring after 4 minutes. Add a splash of milk and pepper and mash with a potato masher until smooth, adding additional milk if a smoother texture is desired.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Divide mash and chicken between serving plates, sprinkle with remaining basil.<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/heart-healthy-crackers\/\"><span style=\"font-weight: 400;\">Healthy Crackers<\/span><\/a><\/h3>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">200g sunflower seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">60g flaxseed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100g sesame seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 tbsp Macro Gentle Fibre<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">500ml water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp chia seeds<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat oven to 180c, line a baking tray with baking paper.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine all the ingredients into a bowl, leave to stand for 10 minutes or until all the water has been absorbed and the mixture has thickened.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread the mixture as thinly as possible on your baking tray, ensuring the mixture is spread evenly without any holes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bake for 30 minutes or until crispy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Break the crackers up into desired size, serve and enjoy!<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/healthy-breakfast-smoothie-recipe\/\"><span style=\"font-weight: 400;\">Smoothie<\/span><\/a><\/h3>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups reduced-fat milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup low-fat natural yoghurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 ripe banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbs rolled oats<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place all ingredients in a blender, mixing until smooth and well combined.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve immediately in a tall glass.<\/span><\/li>\n<\/ol>\n<h2><span style=\"font-weight: 400;\">How else can I prevent type 2 diabetes?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The<\/span><i><span style=\"font-weight: 400;\"> <em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> program is a free healthy lifestyle program that helps you improve your eating habits, increase your physical activity and manage stress. You can choose from a group course or the telephone health coaching service.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our experienced health professionals will help you make small changes to your lifestyle so that you can achieve your health goals and reduce your risk of type 2 diabetes and cardiovascular disease.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> is funded by the Victorian government and managed by Diabetes Victoria. You can check your eligibility for the program <\/span><a href=\"https:\/\/lifeprogram.org.au\/learn-about-life\/#am-i-eligible\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a class=\"button teal\" href=\"#health-check\">Take the health check<\/a><\/p>\n<h2><span style=\"font-weight: 400;\">Sources<\/span><\/h2>\n<p><a href=\"https:\/\/www.diabetesaustralia.com.au\/about-diabetes\/diabetes-in-australia\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.diabetesaustralia.com.au\/about-diabetes\/diabetes-in-australia\/<\/span><\/a><\/p>\n<p><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/#recipe\"><span style=\"font-weight: 400;\">https:\/\/lifeprogram.org.au\/health-hub\/#recipe<\/span><\/a><\/p>\n<p><a href=\"https:\/\/www.racgp.org.au\/FSDEDEV\/media\/documents\/Clinical%20Resources\/HANDI\/Mediterranean-diet.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.racgp.org.au\/FSDEDEV\/media\/documents\/Clinical%20Resources\/HANDI\/Mediterranean-diet.pdf<\/span><\/a><\/p>\n<p><strong>Reviewers<\/strong>:<\/p>\n<p><a href=\"https:\/\/lifeprogram.org.au\/elleni-kaias\/\" target=\"_blank\" rel=\"noopener\">Elleni Kaias<\/a>, Accredited Practicing Dietitian | Primary Care Engagement Lead<\/p>\n<p><a href=\"https:\/\/lifeprogram.org.au\/kristie-cocotis\/\" target=\"_blank\" rel=\"noopener\">Kristie Cocotis<\/a>, Head of Prevention and Health Promotion<\/p>\n<p><a href=\"https:\/\/www.linkedin.com\/in\/sarah-dub%C3%A9-57861660\/\" target=\"_blank\" rel=\"noopener\">Sarah <\/a><span class=\"TextRun SCXW248055663 BCX0\" lang=\"EN-AU\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW248055663 BCX0\">Dub\u00e9, Strategy and Engagement Lead<\/span><\/span><\/p>\n<p><a href=\"https:\/\/au.linkedin.com\/in\/ria-cheripuram\" target=\"_blank\" rel=\"noopener\">Ria Cheripuram<\/a>, Digital Communications Officer<\/p>\n<p><a href=\"https:\/\/au.linkedin.com\/in\/tegankohlman\" target=\"_blank\" rel=\"noopener\">Tegan Kohlman<\/a>, Communications and Social Marketing Officer<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Diabetes Australia Recipes: Low Cholesterol Recipes Australia It\u2019s understandable why \u201cdiabetes australia recipes\u201d is such a popular search phrase. Diabetes is a very common disease in Australia, with 280 Australians developing the condition every day (Source: Diabetes Australia).\u00a0 With around 1.8 million Australians living with diabetes (Source: Diabetes Australia), having a healthy diet can help everyone to live well.\u00a0 What&#8230;<\/p>\n","protected":false},"author":9,"featured_media":3074,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-3073","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article"],"acf":[],"_links":{"self":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3073","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/comments?post=3073"}],"version-history":[{"count":7,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3073\/revisions"}],"predecessor-version":[{"id":3808,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3073\/revisions\/3808"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media\/3074"}],"wp:attachment":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media?parent=3073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/categories?post=3073"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/tags?post=3073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}