Who shall go SUGAR-SMART? A quick self-check

Do you have the symptoms below ?

  • Always feel thirsty?
  • More frequent toilet trips?
  • Always feel tired?
  • Blurred vision?

If you are having the symptoms of the above, you may be in diabetes high risk group or may have pre-diabetes, which occurs when having higher blood glucose level but not high enough to be diagnosed as diabetes. With healthy diet, regular exercise and a strong determination, everyone can control it from getting worse or even overturn the situation.

Healthier eater: Look for the Low GI food

  1. Consume complex carbohydrate, such as multi grains, vegetables, beans and fruits which are nutrient-packed and low in GI
  2. Limit intake of fat and calories to avoid blood sugar spikes
  3. Forget about refined carbohydrate.
  4. Enhance food flavor with spices and naturally sweet fresh produce. Artificial sweetener is never a good alternative.
  5. One tip to summarize all? Consume only low GI food!

4 course Sugar Smart Dinner by Kee-Yew from The Veg School

Quinoa Tabbouleh 中东小小米沙拉

Org. Quinoa ½ cup                                         有机小小米 ½ 杯
Water 1 cup                                                       水1 杯
Org. English Parsley (chopped) ½ bowl    有机香芹 –  ½ 碗
Org. Tomato (diced) ½ bowl                        有机番茄(切丁)½ 碗
Org. Cucumber ½ bowl                                 有机黄瓜 ½ 碗
Mint (chopped) 1 tbs                                      薄荷 1 汤匙
Lemon juice 1 pcs                                            柠檬汁(1 粒柠檬)
Black pepper a pinch                                      黑胡椒粉少许
Olive oil 2 tbs                                                   橄榄油2 汤匙
Rock salt to taste                                             岩盐少许

–  cook quinoa with water in rice cooker. When cooled, mix with all other ingredients and serve fresh.

–  将小小米和水混合在电饭锅里煮熟,凉却后拌入其他材料即可上桌。

Millet Bowl 糯小米机

Sticky Millet (pre-soaked overnight) 3 cups    糯小米(浸泡隔夜)3 杯

Chestnuts 1 cup                                                      栗子1 杯

Mushroom 6 pcs                                                    冬菇6 片

Cinnamon 1 stick                                                   桂皮1 枝

Black Pepper Powder ½ Tbs                               黑胡椒粉 ½ 汤匙

Water 1.5 cup                                                         水1.5 杯

Shoyu 3Tbs                                                             酱油3 汤匙

Cold Pressed Sesame Oil 3 Tbs                          冷压芝麻油3 汤匙

– 把所有材料(除油)混合,放入电饭锅里煮熟后,拌入油即可上桌。

– Mix all ingredients (except oil), cook in rice cooker, add on oil and serve warm.

Sweet Potato Mochi 番薯麻芝

Sweet potato 300g                  番薯300 克

Roasted Sesame ½ bowl         烤香芝麻½碗

  • steam sweet potato, pat dry, peel off skin, and blend for 20sec to become a dough. Shape dough into round balls and coat with sesame.
  • 把番薯蒸熟,抹干,去皮,置入搅拌机,搅拌 20 秒以至变成面团。把面团搓成小球, 抹上芝麻即可享用。
Pumpkin Soup 南瓜汤

Pumpkin 250g                  金瓜250 克

Carrot 50g                         红萝卜50 克

Cashew 90g                       腰果90 克

Black Pepper 2 tsp           黑胡椒2 汤匙

Hot water 600mL            热水600 毫升

Rock salt to taste              岩盐少许

– mix all ingredients (except cashew nut) and bring to boil before blending into smooth cream along with cashew nut. Sprinkle black pepper and serve hot.

– 把所有材料(除腰果)混合一起再煮开后,加入腰果搅碎至细滑。撒上黑胡椒,即可上桌。