HEALTHIER WORK SHOUTS

It’s edging towards that time of year when many of us find ourselves requested to ‘bring a plate’. Here’s some diabetes-friendly, and downright delicious, ideas to take to your next work or social ‘do’.

Acall-out on social media for the most loved morning tea spreads came back with sausage rolls as the overwhelming winner. One person offered asparagus rolls, saying no one likes them anymore so they were the ones that got to eat them all. And many said that sweet things were always overrepresented, so it was always nice to see savoury.

So, instead of picking foods like sausage rolls, which often have high levels of salt, fat, and carbs, try cutting the carbs and lifting the nutrients with some equally delicious alternatives.

Instead of sausage rolls, go for the traditional club sandwich. They can be made plentifully and cheaply with wholemeal supermarket bread and filled with an array of ingredients. Something as simple as thinly sliced cucumber and finely chopped mint is deliciously fresh going into summer.

Instead of spring rolls, swap rice paper wraps for silverbeet leaves. Silverbeet leaves are pretty strong and will hold either cooked and cooled rice or vermicelli noodles and a protein. (Check out our resource in the centre of this issue for some ideas for fillings.)

Instead of pastry, consider using supermarket wholemeal bread. Just pop it into a muffin tin and top with an eggy mix of a protein and vegetables to make savoury bread nests.

Instead of a creamy or cheesy dip, find or make dips from legumes such as hummus or root vegetables such as kumara and pumpkin. Roast veges and some fresh herbs are a delicious addition to hummus.

Ditch store-bought crackers, with their frequently high levels of salt and fat, and try making your own seeded crackers.

Scattering some fresh fruit, especially summer fruit and berries, around your plate of goodies will make your spread more colourful and inviting.

Another use for sliced bread is as cool and dry toast. It can be used in place of high fat/high salt crackers and can hold delicious toppings such as chopped fresh tomatoes and herbs, guacamole, or seasoned and roasted ribbons of kumara.

It’s not just vegans who appreciate meatless meals. Vegetarian/vegan snacks typically involve utilising more plant-based ingredients and that’s never a bad thing.