Nor'West News: October 05, 2023
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8<br />
Thursday <strong>October</strong> 5 <strong>2023</strong><br />
Diabetes-friendly keto creations<br />
WHEN CHEF Nerys<br />
Whelan started living<br />
the keto lifestyle in<br />
2019, she began a<br />
mission to make keto<br />
more sustainable long<br />
term by providing<br />
inspiration and recipes<br />
to others<br />
She has worked with Dr Glen<br />
Davis, a doctor working in<br />
metabolic disease and lifestyle<br />
medicine, who says food is more<br />
than nutrients and fuel and it is<br />
possible to have health and wellness<br />
without compromising on<br />
the joy of food.<br />
A keto diet significantly<br />
reduces using glucose as fuel,<br />
turning off the making of new fat<br />
and leaving only dietary fat and<br />
stored fat for fuel. Insulin controls<br />
the balance as it carries the<br />
glucose around the body to use<br />
as energy, and controlling the<br />
insulin in your body has been<br />
proved to be helpful for those<br />
with diabetes.<br />
Turmeric Thai chicken<br />
curry<br />
Makes 4 portions<br />
Suitable for GF, sugar-free, DF,<br />
egg-free<br />
Ingredients<br />
3 Tbsp olive oil<br />
8 chicken thighs, skinless, boneless<br />
3 Tbsp red curry paste, lowsugar<br />
1 small onion, sliced<br />
1 Tbsp fresh ginger, finely grated<br />
1 clove garlic, crushed<br />
2 tsp ground coriander<br />
1½ tsp ground turmeric<br />
1 tsp salt<br />
½ tsp white pepper<br />
400ml coconut milk<br />
½ head broccoli or 2 bunches<br />
broccolini<br />
1 lime, zest and juice<br />
Method<br />
• Preheat a heavy-based pot<br />
over a high heat. Once hot, add<br />
2 tablespoons of oil and sear the<br />
chicken thighs on both sides until<br />
golden brown. Remove them<br />
from the pot and set aside.<br />
• In the same pot, add another<br />
tablespoon of oil and the<br />
sliced onion, and cook until<br />
translucent. Then add the curry<br />
paste, ginger, garlic, coriander,<br />
turmeric, salt and pepper. Cook<br />
for another 2–3 minutes until<br />
fragrant.<br />
• Add the coconut milk and<br />
return the chicken to the sauce.<br />
Turn it down to a low heat and<br />
simmer for 15–20 minutes until<br />
the chicken is cooked through.<br />
• Cut the broccoli into florets,<br />
or trim the broccolini, and add<br />
them to the sauce. Cover the<br />
pot and simmer for another 4–7<br />
minutes until the broccoli is<br />
tender.<br />
• Lastly, stir through the lime<br />
zest and juice, then taste and<br />
adjust the seasoning, if needed.<br />
Nutrition Note: Turmeric is well<br />
known for its anti-inflammatory<br />
and antioxidant properties.<br />
Peanut butter cup slice<br />
Makes 24 slices<br />
Suitable for GF, sugar-free, vegetarian,<br />
egg-free<br />
For the base<br />
150g butter, melted<br />
200g ground almonds<br />
90g allulose<br />
50g cocoa powder<br />
35g peanuts, chopped<br />
½ tsp ground cinnamon<br />
For the peanut butter layer<br />
500g smooth peanut butter (no<br />
added sugar)<br />
80g unflavoured or vanilla, lowcarb<br />
protein powder<br />
150g Allulose<br />
1 tsp Vanilla paste or essence<br />
For the chocolate<br />
200g sugar-free dark chocolate,<br />
chopped, or baking bits<br />
40g coconut oil<br />
35g peanuts, chopped<br />
Method<br />
• Preheat your oven to 170°C<br />
fan bake and line a 20cm × 30cm<br />
slice tray with baking paper.<br />
• In a bowl, mix the base ingredients<br />
together and press evenly<br />
into the bottom of the lined tray.<br />
• Bake for 8-10 minutes until<br />
the top looks dry, then press the<br />
base down with a flat object or<br />
the back of a spoon. Allow the<br />
base to cool completely at room<br />
temperature before continuing.<br />
• Heat the peanut butter in a<br />
double boiler or in a microwavesafe<br />
bowl on low, stirring every<br />
30 seconds, until it has thinned<br />
out and is easy to mix.<br />
• Stir in the protein powder.<br />
If you’re using a vanilla protein<br />
powder, it may have sweetness in<br />
it already, so start with half the<br />
sweetener, then taste the mix and<br />
add more as needed.<br />
• Stir through the vanilla and<br />
mix until combined, then set it<br />
aside.<br />
• Melt the chocolate and coconut<br />
oil in a double boiler, or in<br />
a microwave-safe bowl, stirring<br />
every 30 seconds.<br />
• Once the chocolate is<br />
smooth, pour it into the peanut<br />
butter bowl and fold it through<br />
3-5 times. You don’t want to<br />
completely mix the chocolate<br />
and peanut butter so the less<br />
mixing the better. Alternatively,<br />
you can do a layer of peanut<br />
butter filling, then just pour the<br />
chocolate on top.<br />
• Spread the peanut butter<br />
chocolate layer over the base<br />
and sprinkle with the chopped<br />
peanuts. Set it in the fridge for<br />
3-4 hours before cutting into 24<br />
portions.<br />
Note: Store in an airtight container<br />
in the fridge or freezer.<br />
THE <strong>2023</strong> GENERAL ELECTION<br />
Vote now in<br />
the General<br />
Election.<br />
Take your EasyVote card with you<br />
and vote close to home to make<br />
voting quick and easy.<br />
Find your nearest voting place at<br />
vote.nz or call 0800 36 76 56
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