What are You Going to Eat Tonight?

Studies have shown that unhealthy eating is a major contributing factor to Type 2 Diabetes.

You can dramatically reduce your risk of developing Diabetes, by simply cutting down the amount of fat and sugar in your diet.

So what are you going to eat tonight?

Here’s what NOT to eat.

Hamburger and French Fries

Serves 3

For Hamburger-

Prep Time: 20 minutes

Cook Time: 10 minutes

Total Time: 30 minutes


  • 1 kg ground beef
  • 1 cup shredded cheddar cheese
  • 1/2 large onion diced
  • 1/4 pound chopped, crisp cooked bacon
  • 1/2 teaspoon salt
  • 2 tablespoon beer
  • 2 tablespoon butter (for frying and spreading on buns)
  • Tomato Sauce
  • 3 white Hamburger buns


  • Chop onions and heat sunflower oil in pan.
  • Put onions and bacon in pan on medium heat and cook until onion is brown.
  • Combine beef, salt and beer, mix thoroughly, then shape into 6 thin patties.
  • Re-heat sunflower oil and fry patties on medium heat until brown (about 4 mins per side).
  • Take patties off the pan using tongs and put bacon and cheese between two patties.
  • Cook in sandwich press.
  • Butter buns and add your desired extras such as tomato, lettuce and pickles. Then place your patty on top and add tomato sauce.

For Fries-

Prep Time: 10 minutes

Cook Time: 20 minutes


  • 6 peeled potatoes
  • Sunflower oil
  • 1 teaspoon of salt
  • Aioli


  • Slice potatoes approximately 4 mm thick on each side. Use paper towels to remove excess moisture.
  • Heat sunflower oil on medium-high heat in a wok or large pan. Deep fry potato in batches (size appropriate to your pan) and use a slotted spoon to remove fries when they rise to the surface and look opaque. Line a plate with paper towels and place fries on to cool for 10 minutes.
  • Reheat oil and re-fry your fries for another 2-3 minutes until they are golden. Reline plate with paper towels and place fries on to cool.
  • Once cooled slightly, put fries in bowl and add salt and pepper. Serve with aioli.

Fatty foods have the highest energy (calorie) content of all foods and saturated fat raises your LDL cholesterol levels (this is bad). Saturated fats are found in fatty meat, butter, milk and cheese; vegetable products such as palm oil; and coconut products such as copha, coconut milk and coconut cream. By opting for a healthy meal such as an Asian Salmon Fillet instead of a burger and fries, you can dramatically reduce your risk of diabetes. What will you choose?

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