Making Carbs Count, Carbohydrate counting for diabetes

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Stuffed plantain canoes

INGREDIENTS

• 4 ripe plantain peeled

• 1 can of black beans, drained

and rinsed

• 1 small onion, chopped

• 4 garlic cloves, minced

• 2 teaspoons chopped parsley

• 2 teaspoon chopped fresh oregano

• 1 teaspoon black pepper

• ¼ teaspoon of cumin

• 1 cup of mixed bell

peppers chopped

• coconut oil

• Salt (to taste)

METHOD

1. Line a large roasting pan or

baking sheet with parchment

paper and set aside.

2. Melt 1 tablespoon of coconut oil in

a frying pan on medium heat, then

add the garlic and onions and

sautee until translucent. Add the

chopped bell peppers and cook

until they are softened. Season

with the parsley, oregano, black

pepper, cumin and salt to taste.

3. Pour the whole can of black

beans into the frying pan and

then combine and stir everything

together, reduce the heat and

simmer with the lid for five-to-10

minutes and once cooked set

aside

4. While the black beans simmer

prepare the plantains by removing

their outer skin with a knife.

Make a lengthways cut down one

side of the plantain, but don't cut

too deep. Scoop out the inside

so the plantain now resembles a

canoe. Repeat this step with each

plantain.

5. Place the plantains on a baking

tray and coat each one with some

oil and bake them in the oven for

25-30 until evenly brown at 180

degrees (160 fan). Remove and

allow them to cool.

6. Spoon the black beans mixture

into the canoas (canoes) and top

with vegan cheese. Place the

canoas under the grill on medium

and melt the cheese or simply

allow the cheese to melt naturally

prior to serving

Notes: You can make this recipe

using green plantains instead. For

best results, use firm plantains which

are more on the yellow side. The

darker the plantain the sweeter it

is, but also more fragile and won't

hold the canoe shape. You can use

mince instead of black beans and

any favourite cheese instead of a

vegan one.

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  37. Medtronic MiniMed 780G System Automated for an easier way to stabilise glucose levels
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  40. Making Carbs Count, Carbohydrate counting for diabetes
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