Traveling diabetic #21

Knysna

Hi,

Jan here.

40km Highway West cycle. Gentle up Phantom Pass, before tearing through along the roads through the farms. Corrugated roads, a rodeo, fighting to stay on the bicycle, keep my feet on the pedals and maintain any sort of peddling rhythm. Sun blazing out of a blue sky, the green countryside ablaze with summer flowers. Quite magnificent.

A diet of crustless quiche, with avo and Weber grilled chicken. Coreta made a stunning bobotie for dinner that was both low in carbohydrates and without sugar to keep it diabetic sensitive. Served with cauli-rice and a green salad. That second helping irresistible as was the Raats Cab Franc.

Blood sugars

High 5.7 mmol/L (2 hours after meal target, less than 7.8 mmol/L)

Low 4.6 mmol/L (Fasting target 4 – 6mmol/L)

Weight 84Kg

Diabetic Sensitive Bobotie Recipe

Preparation time: 20 mins Cooking time: 45 mins Serves: 6 – 8

Method:

1. Melt the butter in a wide-based pot and gently fry the onion, carrots, red pepper and courgette until soft. Stir in the ginger and the garlic and fry for minute or so. Add the spices and fry for another minute to release their flavour.

2. Pour in the vinegar and tomato, and bring to the boil.

3. Mix in the remaining ingredients, ensuring that everything is combined well; you don’t want meatballs in your mince.

4. Cook for about 15 minutes, stirring all the time. When it’s done, season well with salt and pepper.

5. Spread the mixture in a greased ovenproof dish.

6. To make the custard, lightly beat together the milk and the eggs.

7. Press the bay leaves into the bobotie mixture and carefully pour over the custard.

8. Bake for about 30 minutes, until the egg topping has set.

Ingredients:

5 tablespoons butter

1 onion, chopped

2 carrots, peeled and chopped

1 red pepper, seeded and chopped

1 cup grated courgette

1 tablespoon grated fresh ginger

3 cloves garlic, crushed

1 tablespoon mild curry powder

1 teaspoon turmeric

2 teaspoons ground cumin

2 teaspoons ground coriander

3 whole cloves

5 whole allspice

2 tablespoons honey (optional)

1 tablespoon red wine vinegar

1 x 400g tin whole peeled tomatoes, blended

800g beef mince

1 teaspoon dried mixed herbs

salt and pepper

For the custard

1 cup milk

2 eggs, beaten

8 bay leaves

Author: Jan Raats

Be inspired by the high-energy art of award winning artist, Jandre. An emotional artist, the influence of the Impressionists on his Representational style is evident from his limited pallet of colours, however, it is to Kandinsky that he looks for his inspiration where objects depicted arise out of pure emotion. In this focus on form and colour, he asks questions of the viewer to see beyond the mere representational to the emotional signal contained in clusters of line and colour, reinforced by ridges of light made possible through his technique of painting with his fingers, imparting his emotions directly onto canvas. Traveling extensively, his material is taken from his environment, dominated by his work as a humanitarian – most recently with the United Nations in South Sudan - in post conflict, emergency response, and in the fight against HIV/AIDS. Awards and Exhibitions 2016, Special Merit Award Winner and Honourable Mention 'Art of outstanding quality', LST Open Art Exhibition 2015, 2014, 2013, 2011 and 2009 Honourable Mention London International Creative Competition 2008 Finalist at the Thapong Botswana Artist of the Year 2002 Finalist at Patchings, Nottinghamshire Selected for the Permanent World Children’s Exhibition in Toulouse France. Several group and solo exhibitions (Cape Town)

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