Brown rice and tuna salad

This quick and easy tuna and rice salad makes a tasty low-fat side dish or lunch-box filler.  Ingredients (serves 4) 1 1/3 cups brown rice ½ cup fat-free balsamic or French dressing 200g punnet cherry tomatoes, quartered 2 English cucumbers, chopped 50g baby rocket leaves 2 regular size cans of tuna in brine water, drained,…

14 Tips to Lower Cholesterol

Simple Steps to Lower Cholesterol Has your doctor said you have high cholesterol? Then you know you need to change your diet and lifestyle to lower cholesterol and your risk of heart disease. Even if you are on a cholesterol drug to bring levels down, you’ll still need to change your diet and become more…

Peperonata roast chicken

Ingredients (4 servings) 2 red capsicum (bell peppers), seeds removed, sliced into 4cm strips 1 yellow capsicum (bell pepper), seeds removed, sliced into 4cm strips 2 tomatoes, seeds removed, sliced 1 long red chilli, seeds removed, finely chopped (optional) 1 onion, thinly sliced 2 garlic cloves, finely chopped 1 tablespoon red wine vinegar 1/3 cup…

Diabetes Warning Signs

  About 1 in 3 people with type 2 diabetes don’t even know they have it. Could that be you?  What Is Type 2 Diabetes? Type 2 diabetes strikes people of all ages, and early symptoms are subtle. In fact, about one out of three people with type 2 diabetes don’t know they have it.…

Mexican beans

Ingredients (6 servings) 3 cups dried borlotti beans 2 garlic cloves, peeled 2 medium tomatoes, finely chopped 1 small brown onion, finely chopped 2 teaspoons paprika ½ cup roughly chopped fresh coriander leaves Extra diced tomato, fresh coriander leaves and sliced green onions, to serve Method Rinse beans well under cold water. Drain. Place in…

Sauerkraut

  Ingredients (Makes 4½ Cups) 1.5kg green cabbage, cored, finely shredded, plus 1 extra large green leaf 1 tablespoons fine salt 1 teaspoon caraway seeds Method Combine all ingredients in a large bowl. Using hands, rub cabbage until cabbage wilts and renders juices (this will take about 5 minutes). Place in a 2L large mason…

What is Diabetes Retinopathy?

Retinopathy is a disease of the retina. The retina is the nerve layer that lines the back of your eye. It is the part of your eye that “takes pictures” and sends the images to your brain. Many people with diabetes get retinopathy. This kind of retinopathy is called diabetic retinopathy (retinal disease caused by…

The Best and Worst Carbs

Make the Right Choice Think of carbs as raw material that powers your body. You need them to make sugar for energy. They come in two types: simple and complex. What’s the difference? Simple carbs are like quick-burning fuels. They break down fast into sugar in your system. You want to eat less of this…