Defeat Diabetes

14 favourite meals from the Defeat Diabetes Program

4 mins read

At Defeat Diabetes, we’re on a mission to get Australia cooking again. We want to inspire you to cook recipes that will help manage your blood glucose; it’s the key to sending type 2 diabetes into remission.

You might believe that restricting carbohydrates means eating nothing but carrot sticks and limp lettuce for dinner, but that’s not the case. We’re here to prove that you can still eat your fave pub meals and more (maybe minus a few beers), never feel hungry again and drop centimetres from your waistline.

So without further ado, here’s a glimpse of the top 14 Defeat Diabetes recipes of all time as rated by our members (and our mums!).

14. Baked Chicken Wings

Chicken wings are oh-so-finger-licking good. But when you go low carb, it’s the sneaky sauces and marinades you’ve got to watch. Some supermarket sauces contain as much as 12.5 teaspoons of sugar per 100ml. Ouch!

Our Baked Chicken Wings taste good on their own with a sprinkle of salt or homemade aioli for those who can’t resist a cheeky dip. A quick and easy recipe that can be adapted to suit your mood; no wonder our members love ‘em so much.


13. Middle Eastern Sticky Lamb Stew

Middle Eastern Sticky Lamb Stew

Our tasty Middle Eastern Sticky Lamb Stew is a chock-a-block taste sensation you’ll be cooking on repeat.

The rich sauce comes to life with fennel, harissa and saffron, a combo of spices that pair beautifully with tender braised vegetables. The Defeat Diabetes Low Carb Program is full of these easy slow cook wonders that save you time and money.


12. “Noatmeal” Overnight Oats

“Noatmeal” Overnight Oats

Overnight oats have become widely popular in recent years – and with good reason. They’re a cinch to prepare and are deeply filling. But those carbs can add up!

Our clever recipe team has come up with a grain-free version that’s lighter on the carbs, healthier and just as filling! We’re big on giving our members time-saving cooking (or no-cook) hacks, so we love a quick and easy brekkie that gives you an extra few minutes on the alarm clock. Zzzzz!


11. Gooey Cheese and Spinach Bake

Gooey Cheese and Spinach Bake

You may not like the sound of something ‘gooey’ unless it’s CHEESE (is cheese even really cheese if it’s not gooey)?

Our rich, decadent Gooey Cheese and Spinach Bake is a certifiable wonder. You’ll be able to fool even the fussiest eaters by sneaking in a truckload of greens. By the time they’ve nibbled past the bubbling Gruyère cheese, they’ll be spoonfuls deep before they even notice the veggies. You can call that a win.


10. Easy Sausage Tray Bake

Easy Sausage Tray Bake

We’re a sucker for a time-saver, so what’s better than a dinner that takes only 5 minutes to prep? I’ll wait…

We like to keep things simple at Defeat Diabetes, so our Easy Sausage Tray Bake wins the race with only 5 minutes of prep. Simple, colourful and delicious with minimal cleanup. Our program is FULL of time-saving recipes just like this!


9. Broccoli with Crispy Bacon and Walnuts

Broccoli with Crispy Bacon and Walnuts

Broccoli gets a bit of a bad wrap – too often steamed or boiled beyond oblivion. This is a shame because broccoli is super high in vitamins and minerals, protein and fibre, and delicious! When you give this rockstar veg a chance to shine, it’s totally out of this world. Just believe us!

This little side dish is practically a meal on its own. We jazz it up with some bacon, garlic, and a little sprinkling of walnuts for a super boost of vitamins, minerals, protein, and fibre. Don’t knock it ’til you try it.


8. Peppery Chicken Curry

Peppery Chicken Curry

Food can transport us across the world with just our taste buds. This Indian-style Peppery Chicken Curry is a total flavour bomb that can be put together quite literally with just the pantry staples.

You could be eating a Mexican Burrito Bowl for lunch and a delicious heart-warming curry for dinner. At Defeat Diabetes, we bring the world to you.


7. Dr Brukner’s Muesli

Dr Brukner’s Muesli

Defeat Diabetes founder Dr Peter Brukner decided to try a low carb diet a few years ago after being diagnosed with pre-diabetes. After three months, the results were incredible, reversing all his metabolic biomarkers for the condition and losing 13kg.

Dr Brukner knows too well that a low carb lifestyle can change your life, and he’s spreading the word, one recipe at a time. Dr Brukner’s Muesli is a healthy, no-cook brekkie or snack with natural sweetness (thanks to cinnamon). It’s fantastic to have on standby and one the kids will love.


6. Crispy Keto Chips

Crispy Keto Chips

There’s a scientific reason why we crave carb-laden junk food: high carb foods over-stimulate and ‘hijack’ the brain’s systems, leading to unconscious cravings for the things that tend to derail our goals, like hot chips.

Try ditching the guilts and (unapologetically) go to town with our healthy Crispy Keto Chips. This sizable side dish is tangy, big on flavour and made from zucchini and all the things nature intended.

5. Warm Veggie Salad with Almonds

Warm Veggie Salad with Almonds

While we’re big fans of hearty, filling fare at Defeat Diabetes, sometimes even we crave something a little lighter. But just to prove that salads don’t have to be boring, meet our Warm Veggie Salad with Almonds.

You can whip this one up for lunch or a solid side dish when lettuce won’t cut it. Who said you don’t make friends with salad?


4. Cottage Pie with Cauliflower Mash

Shepherd’s Pie with Cauliflower Mash

The traditional Cottage Pie is a classic comfort food loved by all. Our low carb twist on this old favourite means switching out the starchy potatoes for cauliflower and never having to loosen the trouser buttons again.

A great weekend dinner for all the kids and adults and prepped and cooked in record time. You won’t believe it’s not the real deal.


3. Blueberry Breakfast Muffins

Blueberry Breakfast Muffins

Another clever grab-and-go brekkie, which is scrumptious served as-is or warmed in the microwave. Blueberries are a great low sugar fruit option, packed with antioxidants and anti-inflammatory fighting wonders!

A perfect low carb brekkie for the whole family will fuel up the engine and tide you over ‘til lunch.


2. Zucchini, Olive and Feta Bread

Zucchini, Olive and Feta Bread

Chances are, when you’re unprepared for brekkie, you’ll double the odds of hopping off to a cafe for a store-bought pastry that raises your blood glucose – something you’ll likely regret minutes later.

Breakfast is often the hardest meal to get right, let alone incorporate veggies, but this Zucchini, Olive and Feta bread is packed full of ’em, leaving you with a flavourful and nutritious slice. Perfect served on its own or with a smear of butter. Simply delicious!


1. Ultimate Low Carb Lasagna

Ultimate Low Carb Lasagna

We often crave specific dishes when we go low carb, and pasta is high on the list. Our members love this one because it shows you can enjoy the traditional Italian flavours without compromising your blood glucose.

We’ve replaced traditional lasagna pasta sheets with rows of zucchini to enjoy between cheesy layers of slow-cooked ragu. You’ve never tasted anything like it. There’s a reason why it’s our member’s top recipe of all time!

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