More than a million Australians are currently living with type 2 diabetes, while conditions such as insulin resistance and prediabetes continue to rise across the country. To mark the release of her 10th book, clinical nutritionist Sarah Di Lorenzo is highlighting how nutrition can play a key role in preventing and managing blood sugar conditions. She is sharing practical recipes designed to support healthy blood sugar levels.
Diabetes-Friendly Chia Pudding Recipe
One of the featured recipes is a diabetes-friendly chia pudding. This simple dish serves one person and contains only 8 grams of carbohydrates per serve. The ingredients include 3 tablespoons of chia seeds, ⅔ cup of unsweetened almond milk, ⅓ cup of full-fat Greek yoghurt, ½ teaspoon of ground cinnamon, ½ teaspoon of ground ginger, optional granulated stevia, ¼ cup of fresh or frozen berries (such as blueberries, raspberries, or strawberries), and 1 tablespoon of chopped walnuts.
To prepare, combine the chia seeds, almond milk, Greek yoghurt, cinnamon, ginger, and stevia (if using) in a jar or bowl. Stir well, cover, and refrigerate for at least 4 hours or overnight until thickened. In the morning, stir again and top with berries and nuts. Serve chilled.
Chicken and Green Vegetable Broth with Fresh Herbs
Another recipe is a chicken and green vegetable broth with fresh herbs, which serves two and contains 10.8 grams of carbohydrates per serve. Ingredients include 1 teaspoon of extra-virgin olive oil, ½ small onion finely sliced, 2 cloves of garlic minced, 1 litre of chicken stock, 1 celery stalk finely sliced, 1 cup of chopped asparagus, ½ cup of sugar snap peas, 1 teaspoon of white miso paste, 200 grams of cooked or poached chicken breast shredded, 1 large handful of baby spinach, 1 teaspoon of lemon zest, 1 tablespoon of lemon juice, 2 tablespoons of chopped fresh parsley, 1 tablespoon of chopped fresh dill or basil (optional), salt and pepper, and fresh herbs and cracked black pepper for garnish.
Method: Heat olive oil in a pot on medium heat. Add onion and garlic and sauté until transparent. Pour in chicken stock and bring to a gentle boil. Add celery, asparagus, and peas. Reduce heat and simmer for 10 minutes until vegetables are tender. Stir in miso paste, shredded chicken, spinach, and lemon zest. Simmer for another 3–5 minutes until spinach wilts and chicken warms through. Remove from heat. Stir through lemon juice, parsley, and dill (if using). Taste and adjust seasoning. Ladle into bowls and enjoy warm, garnished with extra herbs and cracked pepper.
According to Di Lorenzo, these recipes are designed to be both delicious and supportive of healthy blood sugar levels. She emphasizes that nutrition is a powerful tool in managing type 2 diabetes and related conditions.
