Recipes To Satisfy Your Hunger.
Low GI Recipes.
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 a medium-sized bowl and set aside. …
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 pepper to season Melt butter in …
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. Combine egg, cream cheese, cream and …
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 tablespoon tamarind puree 1 clove garlic, …
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 large mixing bowl and mix through …
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, finely chopped 1 lemon, juice 1 …
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. Put the pasta in the base …
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. Cut each turkey breast horizontally down …
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. Keeps at room temperature for up …
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, liquid egg, canola oil and vanilla. …
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 lemon juice pepper 1. Preheat oven …
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, then transfer to a larger cooking …
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 light olive oil 2 tablespoons strawberry …
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 powder 1 1/2 cups buckwheat flour …
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 teaspoons Dijon mustard 2 tablespoons tomato …
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 tbsp olive oil 3 tbsp protein …
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 from cooking apples) Method: Cook the …
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 3 egg whites 1. Preheat oven …
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 apple juice concentrate 3/4 cup fresh …
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 mayonnaise 1 celery stick, trimmed, finely …
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 large frying pan over medium heat. …
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 teaspoons baking powder 1 1/2 cups …
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 last 2 minutes of cooking. Stir …
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 chopped 1 teaspoon sesame oil 1 …
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 to 200°C. Lightly grease a 1-litre …
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 taste Soak mushrooms in hot water …
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 bake at 250°C for 30 minutes. …
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 Heat butter in a large saucepan, …
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 cooked through. Turn every so often. …
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 into thin slices lengthways. Prepare zucchini …
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 a reasonable dash of Olive Oil. …
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 once Add quartered button mushrooms and …
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 stock 1 cup (200g) red lentils …
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 canola or walnut oil 3/4 cup …
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 1 small green capsicum (100g), chopped …
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 or polyunsaturated margarine, melted low-fat milk …