Category: Low GI

Antipasto

Antipasto 2 medium red capsicums 1 medium eggplant 1 medium zucchini 1 can artichoke hearts 4 roma tomatoes 1 tablespoon dried oregano Salt and pepper Slice capsicums in half and remove seeds, then cut into 1 cm slices lengthways. Remove top of eggplant, cut eggplant in half, then slice...

Apple and Banana Porridge

Apple and Banana Porridge Serving size: Serves 4 1 1/3 cups (120g) rolled oats 2 apples, grated 1/4 cup (60ml) low-fat milk 2 bananas, sliced honey or maple syrup, to serve Combine oats and 3 cups water in a saucepan and cook according to packet directions. Add apple for...

Apple and Oat Bran Muffins

Apple and Oat Bran Muffins 2 cooking apples diced small 1/2 ripe banana mashed 1/2 cup sultanas 1/2 cup rolled oats 1 oz / 30 grams butter 1 egg 2 cups Self Raising flour 1 tsp mixed spice 1 tsp bi-carb soda 1/2 to 3/4 cup hot water (retained...

Apple and Strawberry Crumble

Apple and Strawberry Crumble 2 Tbsp reduced-fat margarine, plus extra to grease 3 cooking apples (such as Granny Smiths) peeled, cored, sliced 2 Tbsp pure floral honey* 250g strawberries, hulled, halved 1 cup (100g) rolled oats 2 Tbsp soft brown sugar 1/2 tsp ground cinnamon 1. Preheat the oven...

Apple, Oat and Sultana Muffins

Apple, Oat and Sultana Muffins 6 granny smith apples, peeled and diced boiling water 2 cups oat bran 2 cups wholemeal plain flour 1 1/2 tablespoons baking powder 2 tsp cinnamon 2 tsp mixed spice 1 cup sultanas grated rind of 1 lemon 1/2 cup vegetable oil 1/2 cup...

Apricot Turkey

Apricot Turkey Serves 4 4 turkey breasts rind of one orange, thinly shredded 225g of dried apricots 250g unsweetened yogurt 1 tablespoon of ground cumin 2 teaspoon of ground turmeric 2 teaspoon of ground coriander 2 cloves of garlic, crushed 2 pinches salt Pepper Preheat oven to 190°C. 1....

Baba Ghanoush

Baba Ghanoush Use this eggplant dip with celery, mushroom and cheese dippers. 2 large eggplants 2 cloves garlic, crushed 3 tablespoons sour cream 2 tablespoons lemon juice Salt and pepper to taste Place eggplants on a baking tray in the oven for 90 minutes at 200c until softened and...

Bacon, Cabbage and Cauliflower Soup

Bacon, Cabbage and Cauliflower Soup 1 tablespoon butter 6 rashers of rindless bacon, chopped 2 leeks, sliced 2 cloves of garlic, crushed 1/2 medium cauliflower, cut into floretes 1/2 medium cabbage, shredded 5 cups chicken stock salt and pepper 2 spring onions, chopped dollop of sour cream sweet paprika...

Baked Ricotta with Semi Sundried Tomatoes

Baked Ricotta with Semi Sundried Tomatoes 1 round fresh ricotta 2 cloves garlic, crushed 1 lemon, juice and zest 155g semi-dried tomatoes, roughly chopped 1 cup fresh flat-leaf parsley, finely chopped 1 cup fresh coriander leaves, chopped 1/3 cup olive oil Place ricotta on a greased baking tray and...

Banana and Nut Cookies

Banana and Nut Cookies Makes 12 large cookies 4 ripe bananas 150g soy flour 80g whole meal flour 2 eggs 3 tablespoons olive oil 1/2 teaspoon baking powder 25g cashew nuts 25g raisins 1. Preheat to 190°C. 2. Mash all 4 bananas in a small bowl using a fork,...

Barley Pilau

Barley Pilau 1 1/2 cups dried sliced Chinese mushrooms 8 spring onions, trimmed and sliced 2 cloves garlic, crushed 1 tablespoon fresh ginger, grated 1 teaspoon sichuan peppercorns, crushed 1 1/2 cups pearled barley 3 cups vegetable stock 2 choy sum (Chinese broccoli), cut into 5cm lengths Salt to...

Basmati Rice Salad

Basmati Rice Salad 1 1/2 cups yellow lentils 1 1/2 cups basmati rice 315g cannelloni or Soya beans, cooked 4 large ripe tomatoes, seeded and chopped 1 continental cucumber, seeded and chopped 2 tablespoons fresh oregano leaves, finely chopped 1/2 cup basil leaves, finely chopped 1 tablespoon garlic chives,...

Blanched Green Vegetables with Light Vinaigrette

Blanched Green Vegetables with Light Vinaigrette 15 long green beans, trimmed and halved 1/2 head broccoli, florets 1 large zucchini, sliced on the diagonal 1/2 cup light vinaigrette with fresh parsley and roasted garlic Blanch vegetables in boiling water so they are cooked but remain crisp. Place in a...

Blueberry and Banana Bread

Blueberry and Banana Bread 2 large ripe bananas, peeled (460g) 4 eggwhites or 2 whole organic eggs 1/2 cup (125ml) honey or pure maple syrup 125ml macadamia nut oil or grapeseed oil 1 teaspoon ground cinnamon 1/2 cup (50g) vanilla protein powder or skim milk powder 2 teaspoons baking...

Blueberry and Banana Muffins

Blueberry and Banana Muffins 1 1/2 cups unbleached self-raising flour 1/2 cup unbleached white plain flour 1 teaspoon cinnamon or mixed spice 1 cup fresh frozen or tinned blueberries (drain well) 2 bananas, peeled and chopped 1/2 cup vegetable oil 1/2 cup apple juice concentrate 3/4 cup low-fat milk...

Blueberry Oat Bran Muffins

Blueberry Oat Bran Muffins 12 Muffins 2 cups oat bran 1/4 cup sugar 2 teaspoons baking powder 1/4 teaspoon baking soda 1/2 cup non-fat or low-fat vanilla yogurt 1/2 cup orange juice 1/2 cup fat-free egg substitute, or 2 large eggs plus 1 egg white, lightly beaten 2 tablespoons...

Bok Choy and Tofu Soup

Bok Choy and Tofu Soup 1/2 packet dried bean curd 1/2 bunch fresh coriander 1/2 bunch fresh Vietnamese mint 2 cups fresh bean shoots 1 cup dried fungus 1 can straw mushrooms (no added sugar) 1 tablespoon fish sauce (no added sugar) 1 small chilli, seeded and chopped 1...

Broccoli and Cauliflower Alfredo

Broccoli and Cauliflower Alfredo 1/2 head broccoli, cut into florets 1/2 head cauliflower, cut into florets 1 egg 4 tablespoons cream cheese, softened 2 tablespoons cream 2 tablespoons grated parmesan cheese Salt and pepper to season 1/2 cup grated tasty cheese 3/4 teaspoon nutmeg Steam vegetables until just cooked....

Buttermilk Pancakes

Buttermilk Pancakes Serves 5 2 cups whole-wheat flour 1 tablespoon baking powder 2 teaspoons sugar substitute 2 cups buttermilk 1/3 cup liquid egg 2 tablespoons canola oil 1 1/2 teaspoon vanilla 1. In large bowl, combine whole-wheat flour, baking powder and sugar substitute. In another bowl, whisk together buttermilk,...

Buttermilk Pancakes with Glazed Fruit

Buttermilk Pancakes with Glazed Fruit Serves 4 Pancakes: 1 cup (100g) one-minute oats or unprocessed oat bran 2 cups (500ml) buttermilk 1/2 cup (75g) dried fruit medley, chopped 1/2 cup (75g) plain flour, sifted 2 teaspoons sugar 1 teaspoon bicarbonate of soda 1 egg, lightly beaten 2 teaspoons mono...

Cabbage Noodles

Cabbage Noodles Cabbage noodles are excellent for serving with a protein style Napolese sauce. Try stir-frying minced meat, onion and garlic; add tomato paste, tomatoes and mixed herbs and seasoning; simmer to thicken then pour the sauce over the cabbage noodles. 1 cabbage, shredded 4 tablespoons butter Salt and...

Chicken and Chickpea Casserole

Chicken and Chickpea Casserole Serves 4 3 medium sized chicken breasts 1 medium red onion 1 large or 2 small carrots 200g canned chickpeas 200g sweet corn 300g passata (sieved tomatoes) or 400g tin of tomatoes 1/2 tablespoon bouillon or other stock 5 dashes of Tabasco sauce 1 teaspoon...

Chicken and Mushrooms in Creamy Lemon Sauce

Chicken and Mushrooms in Creamy Lemon Sauce Sauté 2 seasoned (with pepper and salt) skinless chicken breasts in a small amount of Olive Oil Add juice of a whole lemon and quarter of a cup of chicken stock. Poach until cooked through (with lid on), approx 15 mins turning...

Chickpea Salad

Chickpea Salad 1 tin of Chickpeas, drained 1 whole fresh tomato 1 large sprig of parsley juice of half a lemon olive Oil Add the tin of drained Chickpeas to a small salad bowl. Finely chop parsley and tomato, add to chickpeas. Squeeze Lemon Juice over mix and add...

Chilli Chicken with Asparagus

Chilli Chicken with Asparagus 1/3 cup oyster sauce 1/3 cup sweet chilli sauce 500g fresh thick rice noodles 2 tablespoons peanut oil 600g chicken breast fillets, trimmed, thinly sliced 2 bunches asparagus, trimmed, cut into 5cm lengths 1 long red chilli, deseeded, thinly sliced lengthways 2 garlic cloves, finely...

Creamy Mushroom and Pasta

Creamy Mushroom and Pasta 2 cups (300g) macaroni or other small pasta (or vegies of choice) 2 tablespoons fresh parsley, finely chopped 2 tablespoons finely grated Parmesan cheese Sauce: 2 teaspoons olive oil 1 medium onion, (120g) thinly sliced 1 clove garlic, crushed 500g mushrooms 1 teaspoon paprika 2...

Frozen Berry Yoghurt

Frozen Berry Yoghurt Serves 6 250 g (9 oz) fresh or frozen mixed berries 3 x 200 g (7 oz) tubs low fat vanilla yoghurt 2 egg whites 2 tablespoons pure floral honey 1. Place the berries and yoghurt in a food processor and blend until smooth. Transfer to...

High Energy Low-Gi Breakfast Bars

High Energy Low-Gi Breakfast Bars These breakfast bars can be wrapped individually and frozen. Serves Makes 12 bars 1 cup barley flakes 1/2 cup pumpkin pepitas 1/2 cup slivered almonds 1/2 cup coconut 1/2 cup sesame seeds 1/2 cup sunflower seeds 1 cup dried apricots or apple, diced 1...

Lentil and Barley Soup

Lentil and Barley Soup Serves 4 1 tablespoon oil 1 large onion (150g), finely chopped 2 cloves garlic, crushed, or 2 teaspoons minced garlic 1/2 teaspoon turmeric 2 teaspoons curry powder 1/2 teaspoon ground cumin 1 teaspoon minced chilli 6 cups (1.5 litres) water 1.5 cups (375ml) prepared chicken...

Little Rhubarb and Strawberry Cakes

Little Rhubarb and Strawberry Cakes Makes 12 cakes 2 cups unbleached self-raising flour 1/3 cup Fruisana (Fruit Sugar) 250 g strawberries, hulled and roughly chopped 200 g rhubarb, trimmed and roughly chopped 1 teaspoon vanilla extract 2 omega-enriched eggs 1 cup plain low-fat yoghurt 1/3 cup vegetable oil or...

Low GI blueberry and banana bread

Low GI blueberry and banana bread 2 large ripe bananas, peeled (460g) 4 eggwhites or 2 whole organic eggs 1/2 cup (125ml) honey or pure maple syrup 125ml macadamia nut oil or grapeseed oil 1 teaspoon ground cinnamon 1/2 cup (50g) vanilla protein powder or skim milk powder 2...

Marinara Sauce

Marinara Sauce Serves 4 1/4 cup olive oil 1 brown onion, finely chopped 2 garlic cloves, finely chopped 1/2 cup dry white wine 2 cups Italian tomato pasta sauce 1/2 cup fish stock 750g fresh seafood marinara mix 1/2 cup flat-leaf parsley leaves, chopped 1. Heat oil in a...

Mini Dampers with Chicken, Celery and Mayonnaise Filling

Mini Dampers with Chicken, Celery and Mayonnaise Filling Makes 4 225g (1 1/2 cups) self-raising flour Pinch of salt 50g butter 125ml (1/2 cup) milk Plain flour, to dust Extra milk, to brush 1 tsp sesame seeds 1 (about 220g) single chicken breast fillet 65g (1/4 cup) good-quality whole-egg...

Muesli

Muesli 2 cups large-flake oats 3/4-cup oat bran 3/4 cup sliced almonds 1/2 cup shelled unsalted sunflower seeds 2 tablespoons wheat germ 1/4-teaspoon cinnamon 1. In a large resealable plastic bag, combine all ingredients. 2. Using rolling pin, crush mixture into coarse crumbs. 3. Shake bag to combine mixture....

Tuscan Pasta Bake

Tuscan Pasta Bake Serves 4 200g pasta twirls 3 sticks of celery 400g can borlotti or cannelloni beans, drained 400g can of tomatoes 1/4 bottle of red wine 1 vegetable stock cube 50g black olives 1 teaspoon dried mixed herbs 1/2 teaspoon salt 1. Preheat oven to 190°C. 2....

Vegetable Lasagne

Vegetable Lasagne Serves 6 1 bunch English spinach, washed and stalks removed 200g packet instant lasagne sheets 2 tablespoons (20g) grated Parmesan cheese or low-fat cheddar cheese Vegetable sauce: 2 teaspoons oil 2 medium onions (240g), chopped 2 cloves garlic, crushed or 2 teaspoons minced garlic 250g mushrooms, sliced...