Tag Archives: Coconut milk

Sago, Coconut Cream and Banana


Oh sago… Where have you been all my life? Seriously a simple, delicious dessert that everyone will love. Sago is made from the starchy pulp of a specific type of palm tree. Yup, starch. That makes sago about 90% carbohydrates, so be careful, diabetics.

[ Serves: 4 | Time: 60 Minutes | Cost: $4 ]
[ Joes Rating: 4.5 / 5 | My Rating: 5 / 5 ]


100 g dry sago
400 ml coconut cream
½ teaspoon stevia or 2 teaspoons sugar
2 tablespoons coconut, shredded and toasted
2 tablespoons almonds, chopped and toasted


  1. Put the stevia, sago and coconut cream in a pot and cook over a moderate heat for 5 minutes, stirring continually.
  2. Remove from the heat and place in the fridge until chilled.
  3. Serve with toasted nuts and coconut.

Yum, give me extra nuts and coconut!


  • I adore sago. No, I mean I REALLY adore it. I could eat it all day long. It’s so easy and so delicious. Ahh sago……. *drool*
  • Diabetic Note: Banana is always bad for me. When it comes into the equation, my blood glucose levels get crazy. Having said that though, my bloods handled this dish exceptionally well.
  • Ethical Note: I want to do some research about sago. I am not sure how sustainable the crop is. Many south-east Asian rainforests are torn down to make way for crops such as palm sugar. For now, the jury is out until I can find the time to research this further.



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Banana and Coconut Cream Custard

I stumbled across this wonderful recipe by Real Food Forager and was very eager to try something similar. I don’t know why I waited so long, to be honest. It should now be a part of our regular diet – it was just that good!

Silky, creamy and smooth – a perfect dessert.

[ Serves: 4 – 6 | Time: 30 Minutes | Cost: $4 ]
[ Joes Rating: 4.5 / 5 | My Rating: 5 / 5 ]


2 ripe bananas – puréed
1 can coconut cream – well incorporated ¹
4 free ranged eggs
2 tablespoons agave ²
2 teaspoon vanilla essence
1 teaspoon stevia


  1. Mash and purée the banana in a blender until it is smooth and creamy.
  2. Add the remaining ingredients and mix until well aerated.
  3. Pour the mixture into a tart tray and bake at 180°C for 30 minutes.
  4. Serve hot or cold ³.

Creamy and delicious.


  • Note 1: The original recipe called for coconut milk and gave instructions on how to convert coconut cream into coconut milk. I opted to just use a tin of coconut cream and the results were delicious. If your coconut cream is solid in the tin, warm it until it melts and becomes incorporated.
  • Note 2: The original recipe uses four tablespoons of honey, however, I was concerned about the glucose content. I’ve altered it to be half agave and a little stevia to make up the sweetness required. The dish didn’t suffer for the substitutes. If you don’t have agave, you can use sugar, honey or just stevia as desired.
  • Note 3: The original recommended refrigerating the custard and serving it cold. We had some hot to taste test it (for research, I assure you!) and found it was moist and not all that appealing. When we set it in the fridge, the moisture seems to disappear and the texture and taste strengthens. Although it can be eaten hot, it is our opinion that served chilled is the only way to enjoy it.
  • Diabetic Note: There is always something about bananas that sets my blood glucose levels screaming. This dish, however, even when served with some low GI ice cream (Bulla lite brand) was ok. Watch the fat content of your coconut cream (I use a lite variety), the sugars (see note 2) and serving size as there is plenty of sugar in the bananas.
  • Ethical Note: These bananas were well past their prime and were due for the compost heap. Even so, they were perfect in this dish.

Served chilled with low Gi Ice Cream – a diabetics dreams come true.


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Fish Red Curry

I have to admit that both Joe and I do enjoy fish, but the ethical and sustainability issues surrounding the fishing industry leaves us both quite worried about purchasing and consuming it. We did recently discovery that NZ fisheries is quota limited, however, that quota is made with sustainability as its core focus. We purchased a kilo bag of fish fillets about four months ago and we are slowly eating our way through it.

[  SERVES: 4  |  TIME: 25 MIN  |  COST: <$5 |  MY RATING:  2/5 ]


400 g firm white fish fillets, cut into bite size pieces
400 ml can of coconut cream
200 ml stock (vegetable preferred)
1 onion, diced finely
½ cup potato, cut into bite size pieces
½ cup sweet potato, cut into bite size pieces
½ cup pumpkin, cut into bite size pieces
½ peas
½ red capsicums, chopped finely
2 – 4 tablespoons red curry paste
1 – 2 tablespoons garlic
dash of oil


  • In a wok, warm a little oil before adding the garlic and red curry paste. Cook for a minute or two until fragrant. Add your onions and fry until transparent.
  • Add your stock, potato and sweet potato and cook gently until almost cooked through. This may take 5 – 10 minutes, depending on the heat.
  • Add the remaining vegetables, fish,  and coconut cream. Stir gently, and remove from heat once everything is cooked through. This may take and additional 5 – 10 minutes, depending on the heat.
  • Serve immediately with rice.


  • We use to be able to purchase basa which is a firm white fish from the catfish family. It is perfect for this type of dish, however, our supply ran out several months ago. When purchased this bag of NZ Hoki, we hoped it would have the same flavour and texture, but I have to admit, it is somewhat lacking by comparison. As a result, this dish was not well received by our family today. I am certain that had basa been used, the rating would have been at least 4/5 instead of the 2/5 it got this day.
  • Diabetic Note: The rice is basmati, although, to be honest, we generally use brown rice. At any rate, the rice is high in carbohydrates, as is the potato and sweet potato. As a result, adjust your rice according to your exchange point limit. I have about ¼ – ½ cup of rice with this dish and my BGLs are fine.
  • Trawler Hauling Nets Source: http://www.photol...

    Trawler Hauling Nets (Photo credit: Wikipedia)

    Ethical Note: As mentioned briefly above, there is a huge ethical debate about sustainable fisheries. Some scientific researches suggest that any fish consumption is unsustainable during the current era as wild populations struggle with long term over exploitation. Many commercially popular species are currently endangered, such as the Orange Roughy.  There is a great deal of scientific literature about the habits of commercial fisheries who drag heavy nets on the oceans floor, disturbing benthos life, destroying coral reefs and disrupting the delicate ecosystems that are present there. Additionally, most consumers are aware of the common industry practice of cutting entangled nets and fishing line free, leaving them to choke, kill and drown ocean faring wildlife. Many feel that the purchasing of any fish contributes to this process, and I do tend to agree. I do feel however that there is a silver lining here. It is vital to realise that fisheries serves to feed many of the worlds poor and is vital for their existence. It is also important to recognise that not all global fisheries exceed catch limits, exclude the annual catch of other countries during their quota setting exercises, harvest endangered species or engage in destructive fishing habits. If you are going to purchase seafood, I would urge you to become educated on the subject, discover the source of your product (country and company!), research the relevant limits and impacts and choose wisely. (Having said that, we chose some time ago to not purchase any more fish or seafood products.)


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