GI DIET RECIPE THREAD....GI DIET RECIPE THREAD.........GI DIET RECIPE THREAD..............

[PuffTheMagicDragon]

Here's the recipe thread as promised. If anyone can cut and paste recipes from our original thread, it would be great.

Aromatic Tomato Tart (Serves 4)

4 sheets filo pastry
2 tblspns olive oil
1/2 tspn ground coriander
1/2 tspn fennel seeds
3 spring onions, sliced
1 tspn cumin seeds
2 garlic cloves, sliced
1/4 tspn chilli powder
6 large, ripe tomatoes, each cut into 4 thick slices

Pre heat oven and a non stick baking tray to 220C/425F/gas mark 7.

Lightly brush the sheets of filo with a little of the olive oil and fold them in half. Stack them on top of each other on the baking tray.

In a frying pan, warm the rest of the oil over a med heat. Add the coriander, fennel seeds, spring onions, cumin seeds and garlic, and stir fry until the spices releasing their aroma. Add the chilli powder and the tomatoes (you need to do this in 2 batches) and cook for 1-2 mins, be careful not to break up the tomato slices. Set aside any cooking juices.

Arrange tomatoes on the pastry, leaving a 1/4 inch edge to the pastry.

Cook in oven for 15-20 mins, until the pastry is crisp and golden.

Drizzle any tomato spice juices over the tart and serve.

From AW Thompson's GI Diet book. It's v yummy.

He gives calorie info in his book:

Per portion: 110 cals, 8g fat, 1.6g sat fat, 0.04g sodium.

Great supper dish, low GI

Salmon baked in the oven. 100 g of peas, 75 g of new potatoes. Six asparagus spears coated with 25g of fresh paramsan cheese and grilled until it chars a little. I know spuds are not low GI, but new ones are better than old and it is a small amount which reduces the GI impact.

Cut and paste as requested.

This thread is just what I've been looking for! I'm doing one last week of cabbage soup diet (I know, it's mad but I've got sort of used to it now) and then want to try a more normal diet for a month or so and I hope GI is the one.

From Yoyo - no name or how many it serves but sounds great...(except that you have to remove chicken skin before eating). I'm not helping here am I.

2 tbsp olive oil
2 crushed garlic cloves
2 chicken breasts (skin on)
300g winter greens (curly kale, savoy cabbage, sprout tops, cavolo nero - whatever you fancy)
1 onion finely sliced
400g tin borlotti beans
Some sprigs of thyme
300 ml hot chicken stock

Heat half the oil with garlic in heavy based pan. Sear chicken (skin-side down for 3 mins/until golden). Remove chicken, season with salt and pepper and set aside.
Wash and chop greens. Fry the onion in remaining oil for 5 mins until softened. Add greens, toss well and cook for 2 mins. Add beans, thyme and hot stock. Bring to boil stirring.
Return chicken to pan and simmer gently, covered, for 20 mins until cooked. Season again if needed. Mash some of the baeans with a potato masher to thicken the broth. Serve on warm dinner plates!

This is the best new recipe I've tried this year. Really tasty and incredibly filling. Will be a regular with us.

From Riebee (Hey, this is great, a thread all to myself! If there was anyone out there - would it be pointless to do GI and then put sugar on your porridge?)

puff...this the museli I have

7ozs (210g) jumbo oats
3ozs (90g) oat bran
3ozs (90g) flaked almonds
2ozs (60g) unsalted sunflower seeds
2tbsp wheatgerm
1/4 tsp cinnamon

I bash the oatbran, almonds & seeds together with a pestle (or rolling pin) and mix it with the other stuff.
you can have 2 1/2ozs, which you add 2fl oz of milk to, cover and leave overnight.
you can then add fat-free, sugar-free yoghurt(irish diet yogs), mix and scoff
If it's not sweet enough then you could put some sweetner in or raisins.Thw raisins would higher the gi a bit but not much.
I must admit when I got the recipe I thought yuk sounds like rabbit food but it is really yummy and makes anice change from porridge.

From Riebee (Hey, this is great, a thread all to myself! If there was anyone out there - would it be pointless to do GI and then put sugar on your porridge?)

puff...this the museli I have

7ozs (210g) jumbo oats
3ozs (90g) oat bran
3ozs (90g) flaked almonds
2ozs (60g) unsalted sunflower seeds
2tbsp wheatgerm
1/4 tsp cinnamon

I bash the oatbran, almonds & seeds together with a pestle (or rolling pin) and mix it with the other stuff.
you can have 2 1/2ozs, which you add 2fl oz of milk to, cover and leave overnight.
you can then add fat-free, sugar-free yoghurt(irish diet yogs), mix and scoff
If it's not sweet enough then you could put some sweetner in or raisins.Thw raisins would higher the gi a bit but not much.
I must admit when I got the recipe I thought yuk sounds like rabbit food but it is really yummy and makes anice change from porridge.

Yoghurt marinated chicken with spiced green lentils

(comes highly recommended by PufftheMagicDragon)

Ingredients for 2

For the chicken:

3 tbspns natural yoghurt
1 garlic clove
large pinch of ground cumin & coriander
small pinch of turmeric & chilli powder
2 skinless chicken breasts
a little olive oil

For the lentils:

1 tbspn olive oil

1 lge red onion (finely chopped)
2 garlic cloves (finely chopped)
1 small mild red chilli (deseeded & finely chopped)
2 pinches of turmeric
1 small cinnamon stick
1 star anise
4 green cardamom pods (bashed, husks discarded, seeds crushed)

175g puy or umbrian lentils

700ml hot chicken or veg stock

2 medium tomatoes

large handful coriander and/or parsley (roughly chopped)

Mix the yoghurt, garlic & spices into a paste, slash each piece of chicken a few times, then massage in paste. Leave chicken to marinate in the fridge for 2 to 6 hours.

To cook the lentils, heat the olive oil in a large pan over a medium flame. Tip in the onion, garlic & chilli, stir thoroughly. Cook gently for 10-15 mins, stirring occasionally until onions softened. Add the spices and fry for 1-2 mins, stirring. Raise the heat, add lentils & stock and bring to the boil, uncovered. Reduce to a simmer and cook for 20 mins. Add a good pinch of salt at the end.

Remove them from the heat and stir in the tomatoes and herbs, then return to heat and cook for 2-3 mins. They should be a sloppy, sauce-like mass! Keep them warm if you are eating them straight away.

To cook the chicken (in a non stick frying pan over a medium flame), add a drop of olive oil to the pan when it is hot. Scrape off any excess marinade from the chicken, then fry the pieces for 4 mins without disturbing them. Turn them over, lower the heat and continue to cook for 6-8 mins, or until the chicken is nice and crusty looking but juicy.

Remove and discard the cimnnamon stick and star anise from the lentils. Spoon them onto plates and serve the chicken on top.

Thank you for doing this jamiesam . I'm a duffer at cut and paste .

From GrumpyFrumpy

Favorite recipe to date - Rempah fish-serves 4

You'll need
1tblsp fish paste
1 red chilli, finely chopped
450g firm white fish, sliced.
1 onion grated
4 Kaffir lime leave
300mls water
2 tblspn red curry paste
1 Teaspn fennel seeds
1 Teaspn cumin seeds
2 Teaspn corriander seeds - crushed
4 spring onions
1 clove garlic
lme juice

mix fish paste, fish and chilli.

heat oil in pan and saute onions until soft, add lime leaves, water, red curry paste, boil, throw in seeds. Simmer for 7 mins. Meanwhile, fry slices of fish in little oil, add garlic and spring onions and stir for 2 mins, poor off an excess oil and pour over sauce and heat through. Add lime juice.
Serve with brown rice and stir fry veg.

OMG you are wonderful I am on the second week of Helen Foster and starting to get anxious about what next week but can see that will be no problem. What is AW Thompsons book? I will look it up on amazon.

glitterfairy you can get AWT's book from the book people online for £4.99

Just ordered it on Amazon and the Rick Gallop book as well. I am beginning to be a boring convert!

Thanks Marslady too late I am afraid but got it used for £5.99 only then got carried away by ordering more books and a DVD LOL!

lol

From Happymerryberries

4 tablesppns chopped herbs
rine and juice of one lemon
1tbsp taosted hazelnuts
1 tablesoon olive oil (whizz all of these together and marinade the haloumi)
100g of haloumi cheese sliced (we did a bit more tbh as it was for dinner)
5 oz blugar wheat cooked
2 cooked beetroot sliced
mixed green salad
rind and juice of orange
2 teasoons clear honey
1 teasppon of dijon mustard (last 3 miexed and used to dress the bugar wheat which you mix with the beetroot

Serves 4 297 kcal per serving

From Distracted

Low GI Biscuits
150g (5oz) unsalted butter or sunflower margerine
75g (3oz) fruit sugar
1 medium egg (at room temperature)
100g pack pecans, coarsley chopped
110g (4oz) plain flour
75g (3oz) porridge oats
butter or oil for greasing
salt

Preheat oven to 180 C/gas mark 4. Cream butter and fruit sugar until pale and smooth then beat in egg. Fold in nuts, flour, oats and pinch of salt.

Spoon golf ball sized amounts of mixture onto a greased baking sheet leaving enough room between each and gently flatten to approximately 1 cm (1/2 inch) thick. Bake for about 15 mins until golden around the edges and lightly browned on top.

Cool on metal rack (if these are eaten still hot they won't taste sweet as fruit sugar sweetens as it cools)

Recipe says these should be eaten with a peach, an apple of a glass of milk to maximise energy levels (it is specifically a GI diet recipe as it came with a list of low, medium and high GI foods but the bit I tore out doesn't state the GI of the biscuits themselves)

Each oatcake (based on making 15) has 190 calories, 14g fat (6g saturated), 2.5g protein, 15g carbohydrate, 5g added sugar, 1g fibre.

I made these with ordinary sugar, which means that I should really have used 1/3 more, but I didn't and they were sweet enough so could maybe use even less fruit sugar.

From Piffle

Full of beans soup

just done a gorgeous full of beans soup of of my high energy cookbook had to share as its yum and very good for them with coughs and colds especially
And very filling!!
cut 750 gm tomatoes place in large roasting dish cut side up
crush 3 cloves garlic over and good handful of shredded fresh basil salt and pepper to taste(loads)
Place under high grill for 5-15 mins until soft (easier to use ripe toms)
Allow to cool, remove skins, blend until smooth
Add 100gms drained rinsed kidney beans and one tins of mixed beans drained and rinsed.
Blend 30 sec until chunky
Dissolve one veg stock cube in 150mls boiling water add to mix, gently heat
serve with fat free creme fraiche, fresh basil and warm pitta or rye bread/granary slice.Says use tinned toms if in hurry, imagine miss out grilling stage?

full of beans soup is
172 kcal
3 gm (1.6 sat fat )
10 gms protein
29% carbohydrate

From Sunday times courtesy of Yoyo
MIXED-BEAN CHILLI

The beans are a great source of hunger-stopping protein, along with heart-protecting vitamin B, folate and hefty servings of diabetes-fighting fibre. The supernutrient farnesol in cumin appears to cause cancerous cells in our bodies to destroy themselves.

This recipe is especially good with black beans, but can be adapted to any dried beans. It is easy to make and actually tastes better if eaten the following day. It can also be served with crispy tortilla strips.

Serves 3

2 tbsp olive oil
1 medium onion, finely chopped
1 clove garlic, finely diced
2 stems celery, finely diced
1 green pepper, seeded and finely diced
1 fresh chilli, finely diced
1 tsp cumin seeds
1 tsp smoked paprika
1 tbsp parsley, chopped
1 tsp fresh lemon-tyme leaves
1 bay leaf
400g can chopped organic tomatoes
420g can mixed salad or kidney beans
Salt and freshly ground black pepper

To serve
Handful coriander
2 Mexican-style wheat tortillas
6 tbsp low-fat yoghurt
1/2 red onion, finely sliced (optional)

Heat the oil in the saucepan and gently fry the onion, garlic, celery, green pepper and chilli for 5 minutes, until sift. Mix in the cumin and paprika. After a couple of minutes, add the parsley, lemon tyme and bay leaf and tomatoes. Half-fill the tomato can with water and stir this into vegetables. Drain and rinse the beans and mix into the dish. Bring to the boil, season to taste and simmer gently for 20 minutes, stirring occasionally until thick and flavoursome.

To serve, divide the beans between three small bowls and garnish with coriander. Gently warm the tortillas and serve with the beans, yoghurt and red onion, allowing each diner to mix the different ingredients according to their taste.

PASTA WITH PEAS, BACON AND LEMON

Lovers of spicy food can add a little finely chopped chilli to this dish, with the garlic. Fresh chillies help to give our metabolism a kick-start, boosting the rate at which calories are burnt by up to 15% for 3 hours after eating. Lemon juice helps to slow the digestion, making this a particularly low-GI meal.

Serves 2

150g pasta shells, bows or similar shapes
80g frozen petit pois
2 tbsp extra-virgin olive oil
4 slices of back bacon, trimmed of any fat (about 50g lean meat), diced
1 clove garlic, finely chopped
Zest of 1 lemon, finely grated
2 tbsp low-fat crème fraîche
1 small bunch of chives, finely snipped
Salt and freshly ground black pepper
2 tbsp lemon juice (to taste)
2 tbsp finely grated parmesan

Bring a large pan of water to the boil. Add the pasta and cook according to the packet instructions ? usually about 10 minutes. Add the frozen petit pois 3 minutes before the pasta is cooked and return to the boil, cover and simmer gently until the pasta is done. Drain into a colander.

Meanwhile, heat the olive oil in a nonstick frying pan and, once it is sizzling hot, add the diced bacon and stir-fry briskly. As soon as it begins to crisp up, reduce the heat to low and stir in the garlic. Cook for a further minute or 2, until the garlic begins to smell fragrant.

By this stage, the pasta and petit pois should be ready. Stir them into the bacon, add the lemon zest, crème fraîche and chives, then season and add the lemon juice. Serve immediately with the grated parmesan.

From Emmamama
Kofta meatballs

500g extra lean beef or lamb, finely minced
1 onion, finely chopped
2 teaspoons ground cumin
1 teaspoon ground mixed spice
pinch of cayenne pepper
1 tablespoon olive oil
lemon wedges to serve

1 Blend all the ingredients except the oil in a food processor until smooth.

2 Take a small handful of the mixture and, using your hands, roll it into a ball. Repeat until you have used all the mixture to make 16 meatballs.

3 Heat the oil in a large non-stick frying pan and fry the meatballs until they are golden brown and cooked through. Drain on absorbent kitchen paper and serve with lemon wedges. They are delcious with a green salad and couscous or brown rice.

Made this last week and it was yum.

Tip - roast the butternut squash then scoop it out to add to the soup - much easier than peeling and chopping it to boil.

Spicy squash soup with chickpeas

Serves 6

extra virgin olive oil
1 lge onion peeled and finely chopped
4 celery sticks trimmed & thickly sliced
4 tomatoes
3 garlic cloves peeled & finely chopped
3/4 tspn ground cumin
3/4 tspn ground coriander
pinch of saffron filaments (about 30)
pinch of dried chilli flakes (I used powder)
2 butternut squashes (about 800g each), skin and seeds removed
1.2 litres veg stock
1 400g chickpeas drained & rinsed
salt & pepper as required

Put the butternut squash in a hot oven (around 200c) and roast until soft - about 45 mins, but check after 30 and adjust time accordingly.

Scoop out the flesh into a bowl, discarding the seeds and skin.

Heat 4 tbspn olive oil in a large saucepan over a medium heat, add the onion and celery, fry for about 10 mins.

Meanwhile skin and coarsely chop the tomatoes.

Add the garlic, spices and chilli to the pan and stir for a moment until they release their fragrance.

Then add the squash and stir gently to combine the ingredients.

Add the tomatoes, stock and some salt, pepper, bring to the boil and simmer for 15 mins.

Stir in the chickpeas and simmer for 5 mins longer.

Grilled tuna with celeriac skordalia and rocket

serves 4
4 tuna loin steaks
1 tbs extra virgin olive oil
ground black pepper
4 handfuls rocket leaves
4 lemon wedges

celeriac skordalia
350g prepared celeriac, cubed
110g new potatoes, unpeeled and cubed
5 garlic cloves finely chopped
1 tbs lemon juice or white wine vinegar
2 tbs extra virgin olive oil
ground black pepper

1. For the skordalia steam the celeriac and potatoes for about 20min until tender. Soak the garlic in the lemon juice.

2. Put the warm veg in a food processor and blend until smooth. With the machine running add the garlic and slowly pour in the oil as if you were making a mayonnaise. Season to taste with the pepper and the lemon juice.

3. To cook the tuna preheat a ridged grill pan. Rub the tuna lightly with olive oil and pepper. Cook 1-2 mins each side depending how rare you like the tuna.

4. Serve the tuna on the celeriac skordalia with the rocket on the side and a wedge of lemon.

sounds delicious saker, I may swap the tuna for one of the firm white fish we get over here, is fish OK generally?

Oh yes, fish is brilliant in any shape or form (as long as not battered or anything.)

Where are you?

I'm in Perth in Western Australia - but I'm English and live din London for 10 years until last year - I'm not Australian fgs! but dh and the kids are

here's a lovely taster lower GI stodge recipe for cold hungry days.

boil 1/2 kilo of new potatos
open can of butter beans
re-fry both in olive oil
add lashing of caraway seed and dried rosemary as flavour. some salt and pepper at table as needed.

sounds daft but tastes fantastic and keeps in fridge very well. invented this when a student and was all i had in the house. goes with many things, best with a tomato-ey veg stew.

Chicken & mushrooms in lemon sause

Saute (pepper and salt) skinless chicken breast in a small amount of olive oil.Add juice of a whole lemon and 1/4 of a cuo of a stock.Poach!!
Add mushrooms and shallots and add half cup of light evaporated skimmed milk + steamed veggi.

just bumping this to remind myself to post some recipes on it!