Phone Us 1-300-798-908


Diabetic Friendly Date Cake

Fancy something a little sweet and tasty? This week we're sharing one of our favourite blogs from Nikki at t1FriendlyFoodie. Date Cake!

Prep Time 25 minutes
 Cook Time 55 minutes
 Total Time 1 hour 20 minutes
 Author Nikki Wallis


  • 50 g Lupin flour
  • 150 g Almond meal
  • 1/2 tsp Bicarbonate of soda
  • 2 tsp Baking powder
  • 1/2 tsp Mixed spice
  • 50 g Pecan nuts
  • 100 g Dates
  • 2 Eggs (Large 800g)
  • 1 tsp 100% Pure unsweetened vanilla extract
  • 1 cup Hot water (used to soak the dates)
  • 3/4 cup Full cream milk
  • 1/8 tsp 100% pure Stevia extract powder
  • 85 g Light cream cheese

For the vanilla batter: 100g almond meal, 1 tsp baking powder, 1-8 tsp 100% pure Stevia extract powder, 1 egg, 1/4 cup full cream milk, 1/2 tsp 100% pure unsweetened vanilla extract.

    For the icing: 50g dates, 85g light cream cheese, 1/8 cup hot water, 1/4 tsp mixed spice.


      1. Preheat your oven to 180 degrees Celsius. Line a small square baking tin (15cm x 15cm) with baking paper (bottom and sides). 

      2. Remove seeds from dates (if they aren't already de-seeded). Place dates into a small bowl and soak in boiling hot water (enough to cover them) for approximately 15-20 minutes. 

      3. To make the date batter, add 100g of the dates (approximately five large dates), from the bowl into a blender or food processor. Add 3/4 cup of milk and blend until the dates are smooth (you can leave some chunks in).  

      4. Add the blended dates and milk to a mixing bowl. Add the other wet ingredients including egg and vanilla and mix well with a spoon. 

      5. In a separate bowl, add all the dry ingredients including the lupin flour and almond meal, Stevia, bicarbonate of soda, banking powder and mixed spice and stir together til well combined. 

      6. Roughly crush the pecan nuts and add them to the dry ingredients and mix well. 

      7. Add the wet ingredients to the dry and mix together until well combined. Leave aside while you prepare the vanilla batter. 

      8. To make the vanilla batter, combine the almond meal, baking powder, Stevia, egg vanilla and milk together in a bowl and mix until well combined. 

      9. To assemble the cake, pour half of the date batter into the lined tin. Then on top of this, pour all of the vanilla batter. Lastly, pour the remaining date batter on top and smooth out with a spatula. 

      10. Bake cake in the oven at 180 degrees Celsius for approximately 55 mins or until cooked (pierce the centre with a wooden skewer and it should come out clean). Once the cake is cooked, remove from the oven and leave to cool. 

      11. To make the icing, remove the remaining soaked dates from the hot water and place in a small blender or food processor along with 1/8 cup of the water in which they were soaking (you can use the back of a fork to mash the dates if you prefer). Blend until the dates are smooth. 

      12. Add the pureed dates to a bowl, along with the cream cheese and mixed spice and stir until all ingredients are well combined. 

      13. Remove the cake from the cake tin and spoon over the icing on top of the cake, using the back of a knife or spatula. Smooth over so the cake is evenly covered. 

      14. Cut the cake into six even rectangular slices and serve. 

        Nutritional information for Date Cake

      If it's in the pantry, it'll end up on your plate.

      Here's the latest blog from our lovely dietitian Sherie!

      Lets face it, how often do we head to the supermarket without a shopping list and end up buying everything in sight 👀. Not only does it add an extra cost to the bill, but we end up eating these foods, some of which are healthy and some not so much. 

      By planning what type of meals we want to eat during the week and allocating these items on the shopping list (plus a few extras in the pantry in case we have unexpected guests or change our mind), we are;
      1) Giving ourselves peace of mind earlier in the week, 
      2) Ensuring meals have variety and are tasty and
      3) Ensuring these meals are nutritionally balanced. 
      Otherwise Uber eats and other online deliveries become our best friend especially during our busy weeknights🏃

      So...How do we plan these meals in advance ensuring they are healthy, varied and tasty?

      1) Since we eat with our eyes and our senses, choose meals that you will enjoy! Let's not set ourselves up for disappointment. Make a list of what meals you are likely to want for the week, taking into consideration you might swap days around or you may go out for a meal etc ✍

      2) Ensure your main meal plate has the following combinations:
      - 50% salad or veggies 🤚. Which is pretty much the bulk of it. It should be non-starchy veggies or salad. Any type; fresh, baked, steamed, roasted, stirfry, pan fry, bbq, however you like it. Don't let one negative experience or one type of vegetable taint your view on this healthy, low calorie, filling, fibrous element of your meal. Crunch, sip, munch and enjoy.
      - 25% low GI carbs 👊; like potato, sweet potato, corn, quinoa, long grain/basmati rice and so on. These fill us up and give fuel/glucose for our muscles and brain and who wouldn't want that?. 25% of your plate is the size of your fist. Remember each person has their own personalised fist, therefore,their own serving size.
      - 25% lean protein;🖐like red meat, white meat, oily fish, legumes, tofu. This compliments the meal and adds taste, texture, satiety and may also help sustain your blood glucose levels and avoid you from overeating on your carbs. Let's be real, we all like a bit of protein on our taste buds. Remember 25% is the size of your palm not your arm:) 

      3) Either pre-cut your salads/veggies in advance, place in an airtight container and leave in the fridge for all your meals throughout the week, buy pre-cut salad/veggies or use frozen ones. Chopping can take time if one is in a hurry after work, so don't let that deter you and forward plan just a little. 

      4) Ensure the night before or the morning of, that you are prepared so that there is no rush or pressure on your way home from work, school etc.

      These little tricks of the trade may be a good starting point and before you know it, will integrate themselves into your lifestyle :) you won't know how things were before. 

      Remember what you see in the pantry and on your plate, is a result of the choices you make. So let's make the healthy choice, the easy one. 
      Bon Appetit everyone 🍽

      Sherie Sourial- APD, CDE


      Parents of children with diabetes

      To be friends with someone who has a child in the same position as yours is irreplaceable.”
      This blog post by Renza is particularly emotive for us as this is why we started this service.  Read about the new initiative by Diabetes Victoria who are raising money for ConnecT1ons, an event that will give parents a break and let them connect with other parents of kids with type 1 diabetes.

      Help parents of kids with type 1 diabetes

      23 August 2018
      By Kim Henshaw

      As a child growing up with type 1 diabetes, I didn’t often think about how my diabetes management affected my parents. It’s only been in recent times that I have really understood what it was like for them.

      For the past 14 months, I’ve been working on a project for parents of children with type 1 diabetes. Through numerous interviews, emails and conversations with affected parents, I have gained an understanding of the issues they face every day.

      Read what Renza has to say about the program here.

      Changing the way we speak about diabetes

      Let's all help change the way we speak about diabetes.

      | | diabetes, diabetes speak | Read more

      What are low GI foods?

      This week we are looking at low GI foods - what are they and why are they important for helping to manage blood sugar levels. One of our favourite Diabetes Educators has written this helpful blog. Nikki Wallis says:

      Q. What is the difference between low GI and low carb?

      A. Low GI ‘diets’are more about the quality of the carbohydrate eaten, whereas low carb ‘diets’ are about the quantity of carbohydrates eaten.

      The glycemic index (or GI) is a ranking of carbohydrates on a scale from 0 to 100, according to how much they raise blood sugar (glucose) levels after they’re eaten.

      High GI foods are quickly digested, absorbed and metabolised and cause fluctuations in blood glucose levels.

      Low GI foods (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and therefore usually, lower insulin levels too.

      Low carb refers to the restriction of carbohydrates in the diet. There are three levels of low carbohydrate diet including very low, moderate and high carb. A very low carb diet has around ~50g or less of carbs per day and can lead to ketoacidosis.

      Australian dietary guidelines recommend that for adults, carbohydrates should make up 45-65% of our total energy intake, or 230g-310g of carbs per day.

      It’s important for anyone with t1d who is looking to start a low carb eating plan, to speak with their healthcare team.

      You can read the rest of this article here.

      Diabetes symptoms: Four things to do the morning after drinking to control blood sugar

      DIABETES symptoms aren’t always obvious and can take a long time to develop - particularly with type 2 diabetes people with the condition won’t show any signs at all. For many people a few drinks is part of ever day life, but when you have diabetes or you’re trying to prevent it, it’s a bit more complicated. There are four things you should make sure to do after a night of alcohol.

      To control your blood sugar level it’s advised people make changes to their diet and lifestyle. For example eating a healthy, balanced diet is key.

      But is it safe to drink alcohol?

      Diabetes UK states: “Yes, you can still drink, but you need to be aware of how it can affect your body and how to manage this.

      “For example, drinking can make you more likely to have a hypo [when blood sugar falls to a dangerous level], because alcohol makes your blood sugars drop.

      “It can affect your weight too, as there can be a lot of calories in alcoholic drinks.”

      It’s safest not to regularly drink more than 14 units a week, according to the charity. These guidelines are the same for men and women.

      This means you shouldn’t drink more than six medium glasses of wine or six pints of larger a week.

      There are also four things you should make sure to do the morning after you’ve been drinking.

      The diabetes charity says: “If you end up having one too many, drinking a pint of water before you go to bed will help keep you hydrated. If you’re lucky, it may help prevent a hangover in the morning. If you do wake up with a hangover, it’ll still helps to drink plenty of water.

      “And always have breakfast - it will help you manage your blood sugar. If you can’t face food or you’ve been sick, drink as many fluids as you can, including some sugary (non-diet) drinks.

      “If you’ve got a blood sugar metre a home, check your levels regularly the next day. The symptoms of having a hypo are similar to feelings of a hangover, so you need to know if you’re having one. No matter how awful you feel, you need to treat a hypo straight away. Don’t ignore it.

      “If you take insulin, you might need to change your dose depending on what your levels are. Talk to your healthcare team about what your should be doing.”

      If you are going to drink, there are certain drinks you should opt for over others.

      Spirits, dry wines and Prosecco may be the best choice.

      Some drinks like beers, ales and ciders contain carbs and will increase your blood sugar levels.

      You should also opt for diet or sugar-free mixers with any spirits.

      You should avoid low-sugar beers and cider. They may have less sugar, but there’s more alcohol in them.

      Just one pint of a low-sugar beer can bring you above the legal limit.

      Also void low-alcohol wines. These often have more sugar than normal ones.

      If you do choose these, just stick to a glass or two.

      Try to limit drinks with a lot of sugar, such as sweet sherries, sweet wines and liqueurs.

      Article courtesy of UK Express, Katrina Turrell.

      Skinnybiks - the healthy, sweet snack

      Are you searching for a healthy but sweet snack to help with those times when you just have to have some sugar? Skinnybiks are the answer and we are now stocking them!

      Skinnybiks are a sweet tasting biscuit, designed by Professor Antigone Kouris (Melbourne based dietitian with over 30 years in the industry). Professor Kouris designed these for her patients but found they were so popular she began producing them in large quantities and shipping them Australia wide.

      We're thrilled to be stocking the 3 delicious flavours - Chocolate, Cranberry and Date.  They come in packs of 9 and at only 56 calories each you will love every bite - and so will the kids!

      Packed with nutrition they have quality wholesome ingredients e.g whole eggs, canola oil or extra virgin olive oil, almonds, natural undutched cocoa, couverture dark chocolate (or dates or cranberries), rice/oat bran/wholemeal spelt flour or gluten free lupin flour.

      Try them with your next meal order - you'll love this sweet healthy snack. SHOP NOW

      Understanding diabetes

      Diabetes is a condition where a person has high blood sugar (glucose) levels. For our bodies to work properly we need to convert glucose (sugar) from food into energy.

      Most of the cells in your body need glucose as a source of energy. When you eat carbohydrate, such as a bowl of cereal, pasta or fruit, your digestive system breaks down the carbohydrates into glucose (simple sugars), which travel through your blood stream to give energy to your cells.

      Insulin is released by the beta cells in response to the rise in blood glucose levels after eating.

      Insulin directs the glucose into the liver and muscle cells by promoting the storage of nutrients and preventing your blood glucose levels to rise too high. Insulin also increases the uptake of amino acids (building blocks of protein) and fatty acids (building blocks of fats) into protein and fat stores. Insulin is very important for regulating metabolism by promoting energy storage and cell growth.

      The liver converts glucose that is not needed immediately for energy into glycogen which is stored in the liver. When blood glucose levels drop too low your liver is prompted to release it’s stored glycogen into glucose and release it into the bloodstream. 

      A normal functioning pancreas ensures there is a staple supply of nutrients for your body. This is important for certain organs such as your brain which depend on a steady supply of glucose.

      In people with diabetes, insulin is no longer produced (type 1 diabetes who rely on insulin injections or pumps)  or not produced in sufficient amounts by the body (type 2 diabetes). Instead of being turned into energy the glucose stays in the blood resulting in high blood glucose levels. After eating, the glucose is carried around your body in your blood.

      Your blood glucose level is called glycaemia.

      In a person who is overweight or obese, the cells of the body become less responsive to insulin, which in turn causes the body to secrete more insulin to maintain normal metabolism. The pancreas would usually try and compensate for this resistance by pumping out more insulin, for most people with insulin resistance, blood glucose levels stay within a normal range. But for some people, the insulin producing cells fail to keep up with this demand with blood glucose levels rising and resulting in Type 2 diabetes.

      If you’re managing diabetes you can live an enjoyable life by learning about the condition and effectively managing it. Blood glucose levels can be monitored and managed through self-care, lifestyle changes and treatment. Your health professional, doctor, diabetes educator or dietitian can help you find out what works best for you.

      For more information visit Diabetes Australia

      CDE of the Year Award Program

      Diabetes Educators are a very important part of your health team.

      The Australian Diabetes Educators Association is proud to congratulate recipients of the following CDE of the Year in branch awards, who also received a $1,000 scholarship towards their education. Read about the recipients here and good luck to all!

      Is there such a thing as a healthy cookie?

      Leading dietitian Melanie McGrice reviews Skinnybiks. And it's all good news.

      I was asked to review some new gourmet soft-baked cookies that are now available to the public called ‘SkinnyBik’. They have been developed by an Australian Dietitian, Antigone Kouris, and claim to have 50% less sugar than regular cookies. Here are my thoughts on the ‘SkinnyBik’ cookie range…

      Is there such a thing as a healthy cookie?

      I was asked to review some new gourmet soft-baked cookies that are now available to the public called ‘SkinnyBik’. They have been developed by an Australian Dietitian, Antigone Kouris, and claim to have 50% less sugar than regular cookies. Here are my thoughts on the ‘SkinnyBik’ cookie range…

      Skinny Bik claim that compared to other sweet biscuits, their cookies are lower in sugar, lower in fat (particularly saturated fat with no trans fats), lower in salt, have no artificial sweeteners or preservatives and are also rich in fibre and protein. The Nutrition Information Panel shows that these claims are true having only 1.6% saturated fat and 200mg sodium per 100g.
      The cookies are also developed with portion control in mind. Each packaged serve provides you with 2 bite-sized cookies totalling only ~470kJ! That’s equivalent to the energy in a cup of low fat milk.
      An added benefit with this cookie range is that it is also targeted for those with an irritable bowel or carbohydrate intolerances; these cookies are FODMAP friendly and all except the spelt cookie are gluten free as well.

      SkinnyBik cookies come in 3 flavours:

      1. Spelt, date and butterscotch cookies,
      2. Lupin, cranberry and rose cookies,
      3. Lupin, cocoa and dark choc chip cookies, and

      A taste test around the office provided an overall favourable review. They are quite soft compared to the typical crunchiness or chewiness of an Anzac cookie. Overall they were quite pleasant to eat and came through with a nice hint of spice and sweetness.

      My verdict
      From a Dietitian’s point of view, these cookies tick all the boxes when it comes to providing a low fat, sugar and salt alternative to the sneaky biscuit snacks that come after dinner or accompany your cup of tea. Given that they also have such impressive protein content, I can see how they would actually be a great kilojoule controlled, high protein snack for a variety of my clients. If you feel that you need a healthier pick-me-up during the 3pm slump or if you’re looking for a new post-exercise snack, you may want to trial some SkinnyBik cookies for yourself.

      [powr-twitter-feed id=97472295_1469590294]

      Our Blog

      • Christmas Order Dates

        We want to make sure we get your Diabetes Meals to you (or your loved one if you're sending someone a gift) so please note these dates: Melbourne, Sydney, Adelaide, ACT: order by 19th DecemberBrisbane, Regional Vic, NSW and SA: order... read more

      Join US



      Sold Out