Are you living with diabetes or insulin resistance? Looking for some healthy, tasty, family-friendly meals to tempt your taste buds?

Try this free recipe for Low-GI Chocolate Brownies, from Delicious, Modern, Healthy Recipes for Diabetes!

Many South Africans are affected by insulin resistance or Type 2 diabetes, a metabolic disorder that results in high blood sugar.

Diabetes sufferers often think they have to give up a variety of foods, but a combination of diet and exercise can reduce the risk of developing diabetes and help to maintain optimum blood sugar levels.

A balanced diet can stabilise blood glucose levels and reduce sugar cravings, and the key is to consume appropriate daily amounts of proteins, carbohydrates and fats.

Leanne Katzenellenbogen’s cookbook Delicious, Modern, Healthy Recipes for Diabetes offers solutions for all occasions, from breakfast and light meals to entertaining, plus ideas for desserts and baking.

The uncomplicated recipes are in tune with modern food trends and meet our desire for healthy everyday meals that are easy to prepare.

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Low-GI Chocolate Brownies

Makes 16 
(1 portion = 1 brownie)

Quinoa and sweet potato might seem like strange ingredients for a brownie, but as well as being a low-GI alternative for regular flour, they are packed with fibre and vitamins, making these brownies super-healthy as well as delicious. Try them!

Per serving

Energy (kJ) 378 | Protein 4.2 | Carbohydrate 15.6 | Fat 1.3 | GI 31.09 | GL 4.85

Ingredients

• 150-200g sweet potato (+/- 1/2 cup when mashed)
• 1/2 cup quinoa
• 2 cups (500ml) water
• 1/2 cup Flora Extra Light reduced-fat spread
• 1/3 cup (80ml) fat-free milk
• 3 extra large eggs
• 3/4 cup cocoa powder
• 200ml xylitol
• 1 teaspoon baking powder
• 1 teaspoon bicarbonate of soda
• 1 teaspoon vanilla extract

Method

1. Peel the sweet potato and cut into chunks. Boil in a little water until soft, then mash to a smooth consistency. Set aside to cool.

2. Place the quinoa in a saucepan with the water. Bring to the boil and cook for 15 minutes, then drain and set aside until completely cool.

3. Place the cooled quinoa, margarine and milk in a blender or food processor and blitz for about 5 minutes, until quite smooth.

4. Add the cooled sweet potato mash, together with the rest of the ingredients, and mix by hand until well combined.

4. Spray a 16x26cm lamington tray with olive oil cooking spray. Pour the brownie mixture into the tray.

5. Bake in a preheated oven at 180°C for 40 minutes, or until a skewer inserted into the centre comes out clean. Leave the brownies to cool in the tray before cutting into squares.

• Download recipe (PDF)

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Categories Cookery Lifestyle Non-fiction South Africa

Tags Delicious Modern Healthy Recipes for Diabetes Leanne Katzenellenbogen Penguin Random House SA Recipes Struik Lifestyle