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Recipes

Diabetes-Friendly Vegetable & Fruit Juice

Diabetes-Friendly Vegetable & Fruit Juice new

A Filling, Simple Recipe by Dietitian90 × Lakanto Malaysia

Regular fruit juice can be surprisingly high in sugar — and rarely keeps you full. This reformulated vegetable & fruit juice is designed specifically for diabetics: satisfying enough to double as a light meal, while keeping blood sugar in check.

Dietitian90 has packed this juice with plant protein, healthy nut fats, and calcium-rich spinach — and the best part? You genuinely can’t taste the spinach.

Why you’ll love it

  • Filling, not just refreshing — a juice you can drink and actually feel satisfied by
  • Diabetes-friendly — reformulated to be safe for blood sugar management
  • Plant protein + healthy fats — from quality nuts
  • Calcium boost — thanks to spinach, with no green, leafy taste coming through
  • Sweetened with Lakanto Classic monk fruit sweetener instead of sugar

Ingredients

  • Spinach
  • Nuts (quality/healthy fat source — specific nut not confirmed)
  • Plant protein source
  • Lakanto Classic monk fruit sweetener (to taste)
  • Fruit (type not confirmed)

Method

Watch the video tutorial below for a step-by-step guide on how to prepare this recipe.

Why it works

Combining fibrous vegetables with plant protein and healthy fats slows sugar absorption and adds satiety — turning a typically sugar-spiking drink into something that supports steady blood sugar and actually fills you up.

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Recipes

Diabetes-Friendly Sambal

Diabetes-Friendly Sambal

Lakanto Sambal · A Low-Sugar Recipe by Dietitian90 × Lakanto Malaysia

Love nasi lemak but worried about the sambal? Most sambal recipes are surprisingly high in sugar and oil — even when they don’t taste overtly sweet. This is a diabetes-friendly version that lets you enjoy your favourite nasi lemak companion without the blood sugar spike.

Dietitian90 has reworked the traditional sambal recipe using Lakanto Golden (a monk fruit-based sweetener) in place of sugar — so it’s easy to make, delicious, and safe for those managing diabetes.

Why you’ll love it

  • Full sambal flavour, without the sugar spike — sweetness comes from monk fruit sweetener instead of sugar
  • Easy to make at home — no need to rely on store-bought or restaurant sambal that’s often high in sugar and oil
  • Diabetes-friendly — reformulated specifically with blood sugar management in mind
  • Versatile — perfect alongside nasi lemak or as a condiment for other dishes

Ingredients & Method

Watch the video tutorial below for the complete ingredients list and step-by-step instructions to make this recipe.

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Recipes

High-Protein Afternoon Tea Snack — Air-Fried Tempeh 

High-Protein Afternoon Tea Snack — Air-Fried Tempeh

A Diabetes & Kidney-Friendly Recipe by Dietitian90

Craving a snack but watching your blood sugar? This Air-Fried Tempeh is crispy, savoury, and satisfying — a high-protein afternoon tea snack that lets you indulge without the guilt.

Tempeh (天贝) is a traditional Indonesian fermented soybean product, prized for being packed with protein while remaining gentle on blood sugar and kidney health. Air-frying gives it a golden, crispy exterior while keeping that satisfying bean texture inside.

Why you’ll love it

  • High in protein — a fermented soy food that keeps you fuller for longer
  • Diabetes & kidney-friendly — a smart snack choice for those managing blood sugar or kidney health
  • Crispy outside, textured inside — air-frying delivers the perfect bite
  • Simple — one main ingredient, one appliance

Ingredients

  • Tempeh (天贝) — fermented soybean cake

Method

  1. Slice the tempeh into pieces of your preferred size/thickness.
  2. Arrange in the air fryer basket.
  3. Air fry at 180°C for 20 minutes.
  4. Serve once golden and crisp on the outside, with the tempeh’s natural bean texture retained inside.

Why it works

Tempeh’s fermentation process makes its plant protein easier to digest, and air-frying — instead of deep frying — keeps this snack light on oil while still delivering that satisfying crunch.

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Recipes

Roselle Lemon Sparkling Drink

Roselle Lemon Sparkling Drink

A Diabetes-Friendly Christmas Gathering Recipe by Dietitian90

Looking for a drink that will wow your family and friends this Christmas — without the sugar crash? This Roselle Lemon Sparkling Drink is refreshing, light, and easy to whip up, making it the perfect centrepiece for any festive gathering.

Packed with antioxidants from roselle (hibiscus) and a boost of fibre from chia seeds, this vibrant red drink is as good for you as it looks on the table. Serve it icy cold on a hot day, or pour a round for your guests at your next celebration — all without affecting blood sugar levels.

Why you’ll love it

  • Refreshing and light — perfect for warm weather or festive get-togethers
  • Antioxidant-rich — thanks to roselle (hibiscus)
  • Added fibre — chia seeds give it a fun texture and nutritional boost
  • Diabetes-friendly — a sweet treat that won’t spike blood sugar
  • Easy to make — simple enough for any home host

Ingredients

  • Roselle (hibiscus) — for the base
  • Fresh lemon
  • Chia seeds
  • Lakanto monkfruit sweetener (to taste)
  • Ice and sparkling water/soda

Method

  1. Prepare a roselle infusion as the flavourful red base of the drink.
  2. Add fresh lemon slices for brightness and acidity.
  3. Stir in chia seeds for texture and an antioxidant/fibre boost.
  4. Sweeten to taste with Lakanto monkfruit sweetener.
  5. Top up with ice and sparkling water for that festive fizz.
  6. Garnish (e.g. with pandan leaf or lemon wheels) and serve chilled.
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Recipes

Coconut Mango Chia Seed Pudding

Coconut Mango Chia Seed Pudding

A Diabetes-Friendly Recipe by Dietitian90 × Lakanto Malaysia

Craving something sweet without the sugar spike? This Coconut Mango Chia Seed Pudding is a light, creamy dessert that’s naturally diabetes-friendly — sweetened with Lakanto monkfruit sweetener instead of refined sugar, and layered with fresh, juicy mango for a tropical finish.

It’s simple to prepare, needs no cooking, and can be made ahead of time — perfect for a make-ahead treat that fits into a balanced, blood-sugar-conscious diet.

Ingredients

  • Chia seeds
  • Coconut milk (light/unsweetened)
  • Lakanto monkfruit sweetener (to taste)
  • Fresh mango, diced

(Quantities can be adjusted to taste and the number of servings you’d like to prepare.)

Method

  1. Combine the base. In a bowl, mix the chia seeds with the coconut milk until well combined.
  2. Sweeten it. Stir in Lakanto monkfruit sweetener to taste — this keeps the pudding sweet without affecting blood sugar levels.
  3. Let it set. Cover and refrigerate the mixture until the chia seeds swell and the pudding thickens to a creamy, spoonable consistency.
  4. Prepare the mango. While the pudding sets, dice the fresh mango into small cubes.
  5. Layer it up. Spoon the chia pudding into a glass or jar, layering with diced mango as you go.
  6. Top and serve. Finish with an extra layer of mango on top. Serve chilled.

Why it works

Chia seeds are naturally low in net carbs and high in fibre, which helps slow sugar absorption — making this a smarter dessert choice for those managing diabetes, without giving up something sweet and satisfying.

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Recipes

8-Grains Soft Cookies

8 grains soft cookies

Everyone loves a cookie they can feel good about. This is an easy diabetes-friendly soft cookies recipe you’re gonna want to share with all your friends!

No refined flour, no refined sugar, no dairy products and high in fiber! Let’s start baking!

Steps:

  1. Preheat the oven to 180ºC
  2. In a blender, blend together 8-grains powder, bananas, cranberries, vegetable oil and egg. Blend until smooth and pour the batter into a large bowl.
  3. Add oatmeal/barley flakes, shredded coconut and chocolate chips to the batter, stir slowly using a spoon and allow the oatmeal to absorb the moisture in the batter. (Stir for 10-15 minutes) 
  4. Scoop the batter out by a ¼ cup measuring cup onto the prepared baking sheets.
  5. Gently press the batter on the baking pan until it is about ½ inch thick.
  6. Repeat steps (4) & (5) until all the batter has been used.
  7. Place the baking tray in the center rack of the oven and bake at 180 ºC for about 18-22 minutes, bake until the cookies are lightly browned.
  8. Remove the cookies from the oven, allow to cool for about 10 minutes.

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Recipes

8-Grains Banana Pancake Recipe

8 grains banana pancake

Having Diabetes doesn’t mean you have to give up desserts altogether. With some simple swaps and diabetes-friendly recipes, you can satisfy your sweet tooth without sending your blood sugar soaring.

Try this diabetes–friendly 8-grains banana pancake recipe from Dietitian90! No refined flour, no added sugar and high in fiber! 

Steps:

  1. Add the banana and the eggs into a blender, blend for 2 minutes
  2. Add NG8 8-grains powder, blend for another 1 minute
  3. The batter is ready!
  4. Rub some oil onto a non-stick pan
  5. Place the pan over a small fire to heat it up
  6. Use a soup ladle to pour the pancake batter into the pan
  7. Cook over small fire, turn pancake with a spatula when bubbles appear and edges seem dry
  8. When the pancake has been cooked on both sides, done! 
  9. Serve the yummy pancake with your favourite fruits
  10. You can also drizzle some honey on the pancake (Optional) 

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Recipes

Aromatic Brinjal With Spicy Garlic

Eggplant, Brinjal and Aubergine are the same! But different countries call it differently.

North America – Eggplant; India – Brinjal; France – Aubergine.

Brinjal skin is high in Anthocyanin (antioxidant). This antioxidant can also be found in blueberries, purple sweet potato and purple rice.

It is good for heart health, cognitive health and memory, and also to strengthen the immune system!

A useful tip from Dietitian90 :

【How to retain the radiant purple color of the brinjal?】
During cooking, make sure the boiling water is above 100°C to ‘lock-in’ the purple colour of the
brinjal. Please ensure that the brinjals are fully submerged in the boiling water throughout the entire
cooking duration to prevent oxidation.

Let’s try this 【Aromatic Brinjal with Spicy Garlic Sauce】 recipe from Dietitian90!

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Recipes

Thai Style Sour & Spicy Okra

2_diabetes-friendly-recipes

“I heard that drinking lady’s fingers/okra water is effective in treating diabetes, so I have been drinking it every day

Are you practicing this as well? Is that true? Let Dietitian90 explains to you!

1. Do you know that okra has large amount of mucilage which contains soluble fiber? It is
effective in slowing down the absorption of sugar into the blood vessels.

Tip 1: We suggest you to steam or blanch the lady’s fingers first before chopping off
the head and tail.

2. Soluble fiber in okra helps to slow down the absorption of sugar but it does not mean that it
cures diabetes!

Tip 2: Instead of drinking okra water, we encourage you to eat whole okra to obtain a
more complete nutrient profile.

Can‘t wait to try this Thai style sour and spicy sauce? The recipe is here!

4 cloves of garlic

1 red onion

 2 cili padi,

2 lime (extract the juice)

2 teaspoons of soy sauce

2 teaspoons of water

mix well and serve with your okra!

According to the 2019 National Health and Morbidity Survey (NHMS 2019), 95% of adults in
Malaysia did not consume the recommended daily amount of vegetables and fruits.

Do you feel that vegetable dishes are bland and boring? That is because you have not tried this
【Thai style sour & spicy okra】 which will definitely give your taste buds a kick!

Categories
Recipes

Wholemeal Sweet Potato Brownie

Total time (min) : 600

No. of servings: 4 servings (2 pieces/serving)

Preparation time (min): 25

. Cooking time (min): 35

600g

Ingredients Cake Mixture

Sweet potato : 600g

Egg : 1 medium

Oats : 45g , 4 tablespoons

Low-fat milk/soy milk : 15ml , 2 tablespoons

Cocoa Powder : 20g , 5 tablespoons

75% Dark Chocolate Almond Nuts : 30g

Almond Nuts : 30g , 3 tablespoons , Coarsely Chopped

Raisin: 15g , 2 tablespoons

Dietitian's Recipe

Preparation steps :

  1. Wash sweet potato and then cut into half. Steam the sweet potato with the skin for 25 mins or until tender when poked with a fork. Let it cool completely, remove the skin, and mash the flesh thoroughly. Set aside.
  2. Heat the oven at 1800C
  3. In a large bowl, mix mashed sweet potato, egg, and oats evenly. Add low-fat milk/soymilk in the mixture, followed by cocoa powder.
  4. Melt the dark chocolate in the microwave for 30 seconds or until fully melted and add it tothe mixture. Add the chopped almond nuts and raisins into the mixture and mix it well.
  5. Brush the mold/bowl/baking dish with some vegetable oil and then scope the mixture into the mold/bowl/baking dish. Bake the mixture at 180oC in the middle rack for 25 minutes or until a toothpick inserted in the center, comes out clean. Let cool completely before cutting and serving.

Nutrient Analysis

Calorie (kcal) : 265 (Per serving)

Protein(g) : 6.4 (Per serving)

Fat(g) : 8.0 (Per serving)

Carbohydrate (g) : 40.6 (Per serving)

Dietary fiber (g) : 5.1 (Per serving)

Sodium (mg) : 30 (Per serving)

References for the above analysis :

1. Energy & Nutrient Composition of Food, Singapore

2. USDA National Nutrient Database for Standard Reference

Cancellation and Refund Policy

  1. Dietitian90 Consultancy will ONLY give refunds to online nutrition course fees under the following circumstance:  – Serious illness. We will require you to produce a medical certificate as evidence. 
  2. Where online classes are cancelled by the Dietitian90 we will provide refunds except where classes are cancelled due to circumstances beyond our control (force majeure). In these cases, we will make every effort to provide alternative arrangements including make-up classes. Only where no alternative is made available will we provide refunds. 
  3. All requests for cancellation and refunds must reach us the day before the start of the class. No refunds or credits will be granted once the class has started. Approved refunds will take a minimum of 1 week to process.