Friday, February 23, 2018

TASTY RECIPES for diabetics


Mark Fraser

Being diabetic does not mean you can't enjoy tasty food. Trinidad and Tobago is ranked among the countries with the highest prevalence and fastest-growing number of cases.

The World Health Organisation (WHO) estimates that the prevalence of diabetes in this country is 12 per cent to 13 per cent, almost twice the global average.

Here are some recipes that you can try, even if you're not diabetic.

Spinach and pasta shells

Original recipe makes 8 servings

1 pound seashell pasta

10 ounce chopped spinach

2 tablespoons olive oil

7 cloves garlic, minced

1 teaspoon dried red pepper flakes 

salt to taste


1. Bring a large pot of lightly salted water to a boil. Add pasta and spinach and cook for 8 to 10 minutes drain and reserve.

2. Heat oil in a large skillet over medium heat. Add garlic and red pepper flakes; saute for 5 minutes or until the garlic turns light gold. Add cooked pasta and spinach to the skillet and mix well. Season with salt and toss; serve with garlic bread.

Shrimp in lime juice

Serves 8


1 medium red onion, chopped

1/2 cup fresh lime juice, plus lime zest as garnish

2 tablespoons capers

2 tablespoons Dijon mustard

1/2 teaspoon hot sauce

1 cup water

1/2 cup rice vinegar

3 whole cloves

1 bay leaf

1 pound uncooked shrimp, peeled and deveined


In a shallow baking dish, combine the onion, lime juice, capers, mustard and hot sauce. Set aside.

In a large saucepan, add the water, vinegar, cloves and bay leaf. Bring to a boil and add the shrimp. Cook for 1 minute, stirring constantly. Drain and transfer the shrimp to the shallow dish containing the onion mixture, making sure to discard the cloves and bay leaf. Stir to combine. Cover and refrigerate until well chilled, about 1 hour.

To serve, divide the shrimp mixture among individual small bowls and garnish each with lime zest. Serve cold.

Apple Turkey Stir Fry


2 tbsp brown sugar

1/2 tsp red pepper flakes

2 garlic cloves minced

2 tbsp dry sherry

2 tbsp lite soy sauce

1 tbsp cornstarch powder

1/2 cup unsweetened apple juice

1/2 lb turkey breast cut thin strips

1 tbsp canola oil

1 cup fresh snow peas trimmed

2 cups thinly-sliced carrot

2 tbsp sliced scallions

3 cups cooked rice


Combine the first seven ingredients. Add the turkey and mix to coat well. Let stand for 30 minutes.

Heat the oil in a wok over high heat. Add the turkey mixture and stir-fry for 5 to 7 minutes. Push the turkey up on the sides of the wok. Add the vegetables and stir-fry for 3 minutes. Push the turkey back to the centre of the wok and stir-fry for 2 to 3 more minutes. Sever over hot rice.