Samoan Twist

As summer approaches, we bring you three recipes that can be whipped up in no time. These recipes definitely aren’t traditional – instead we are giving these traditional meals a Samoan influence.

Our recipes are always checked over by our dietitian. She not only provides us with our nutrition information panel but also advises on the healthiest ingredients to use. Sometimes this will mean swapping out an ingredient or cutting down on salt, sugar, or oils. All this is in order to provide our readers with not only tasty but healthy recipes, suitable for those with diabetes.

A WORD FROM OUR DIETITIAN

‘I used these recipes to teach my new diet assistant about delicious diabetes-friendly food. Many people when they hear diabetes think it is ‘all about the sugar’. Instead, we think about the whole and aim for less saturated fat, salt, and sugar. I would like to thank the people I worked with in South Auckland and the dietitians I know for helping me modify some original recipes. This is an example of the whakataukī, “Nāu te rourou, nāku te rourou, ka ora te manuhiri” (with your food basket and my food basket, the people will thrive) in action.’

COCONUT RICE WITH WATERMELON JELLY TOPPING

SERVES 5

This dessert has a rice pudding base and a fruity jelly tip. Although the recipe calls for watermelon, I used frozen strawberries as, at the time of print, it wasn’t quite watermelon season yet, so I couldn’t find any in the shops. A squeeze or two of lime just before serving adds a lovely tropical zing.

1 cup of short grain white rice
2 cups of water
½ tsp salt
1 tbsp of brown sugar
½ cup light coconut milk
½ cup of trim milk

Mix all ingredients together, simmer, stirring occasionally until rice is well cooked and crushes with a spoon (around 30 minutes).

TOPPING

1 cup watermelon flesh, pulped to a juice
1½ tsp gelatine (use agar if it needs to be vegetarian)
¼ cup boiling water

While rice is cooked, dissolve the gelatine in the boiling water. Stir mixture into the pulped fruit. Spoon half-cup servings of rice into individual serving cups. Allow to cool slightly, then pour over watermelon jelly mix and allow to set for an hour in the refrigerator.

Per serve: energy 685kJ (164kcal) | Protein 4.5g | Fat 2g (Sat Fat 1.7g) | Carbs 31.2g (Sugar 3.8g) | Fibre 0.8g | Sodium 247mg

SAPASUI

SERVES 4

Also known as Samoan Chop Suey, this dish migrated to Samoa via early Chinese settlers. Commonly, this dish is heavy with the soy sauce, making it a high sodium meal, so we have dialled that back without losing the flavour. If cooking this for vegetarians, swap the meat for firm tofu or plant-based meat strips, or omit the meat and go to town with extra vegetables.

125g vermicelli noodles
1 tbsp oil
1 onion, chopped
1 cloves garlic
1 round of fresh ginger, about the size of a 20 cent coin
400g chicken breast, cut into strips
1 carrot
1 head of broccoli
150g green beans
2 tbsp reduced salt soy sauce
(1 salt-reduced stock cube)
2 tbsp lemon juice
½ cup coriander leaves

Cover noodles with hot water and leave to stand. In a large pan, sauté onion in the oil until soft. Add chopped garlic and ginger.

Add in meat (or meat substitute) and cook until just done.

Add in the noodles and half a cup of the liquid they were soaking in.

Add in broccoli, beans, soy sauce, and lemon juice. Be careful not to stir this dish too much or the noodles will become mushy.

Cover and simmer for a couple of minutes.

Sprinkle coriander over and serve.

PER SERVE: ENERGY 1479kJ (353kcal) | PROTEIN 33.4g | FAT 7.3g (SAT FAT 1.5g) | CARBS 34.8g (SUGAR 6.8g) | FIBRE 6.1g | SODIUM 762mg

OKA I’A SERVES 2

Also known as ceviche, Oka I’a is basically a cooled, marinated raw fish salad that you can have with a side of taro, rice, or fresh bread. The fish is ‘cooked’ by the lemon juice, then joined by some coconut cream, before being accompanied by crisp cucumber, tomato, and onion. To bring the fat levels down a notch, we have halved the amount of coconut cream, swapping in some low fat natural yoghurt instead. Although yoghurt is not a traditional Samoan ingredient, its tang surprisingly works a treat. (Remember to keep the raw fish covered and refrigerated until served.)

125g raw fish
¼ tsp of salt
1 tbsp of lemon juice
½ tomato, chopped
¼ cup of chopped cucumber
¼ medium onion, finely chopped
50ml light coconut cream
50ml low fat natural yoghurt

Cut the fish into evenly sized pieces, about 5mm thick, and place in a glass or ceramic bowl.

Pour over lemon juice, add salt, and leave, covered, in the fridge for an hour. The fish will turn opaque. When ready, add in chopped tomato, onion, and cucumber.

Pour in coconut cream and yoghurt, and mix well. Garnish with chopped coriander.

PER SERVE: ENERGY 966kJ (230kcal) | PROTEIN 30.5g | FAT 7.2g (SAT FAT 3.5g) | CARBS 9.3g (SUGAR 8.5g) | FIBRE 2.7g | SODIUM 636mg