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.

some more favourites from AWT:

Spicy Chicken Fillets (serves 4)

4 garlic cloves
150ml low fat yoghurt
1 tblspn grated onion
1 chilli, deseeded, finely sliced
1 tspn each of ground coriander, cumin, fenugreek, paprika and ginger
pinch of dry mustard powder
4 chicken breast fillets cut into large strips
lime wedges

Mix together the garlic, yoghurt, onion, chilli, spices & mustard. Add the chicken, marinate for at least 6 hours.

Scrape most of the yoghurt/spices marinade from the chicken and chatgrill or grill for 3/4 mins each side

Serve with lime wedges, brown basmati rice and salad

The chicken is yummy cold as part of a snack meal too

Found it on the OZ GI-diet site and is low gi and amazing:
Veggi beef barley soup
2 tbsp crushed garlic
2 celery stalks-diced
1 medium onion
2 carotts -diced
2 cups sliced mushrooms
3,5 cups beef stock
0,5 cup pearl barley
2 small new potatoes
120g stewing lean beef-diced
2 tbsp fresh parsley

In a large non-stick sousepan saute garlic,onion, celery, carotts& mushrooms until tender.
Add stock,barley,potatoes & beef and cover.Reduce heat and simmer for 50min.

Add salt and pepper and rest of your favorite spices.You can use chicken and chicken stock instead of a beef...

Rick Gallop's berry crumble

675g (1.5lbs) fresh or frozen berries such as raspberries, blackberries, blueberries and sliced strawberries
1 large apple cored
2 tbsp wholemeal flour
2 tbsp sweetener
1/2 tsp cinnamon

Topping:
120g (4oz) large flake oats
60g (2oz) chopped pecans or walnuts
sweetener equivalent to 60g (2oz) sugar
50g (12/3oz) non-hydrogenated soft margarine, melted
1tsp cinnamon

1. In a 20cm/8in square baking dish, combine the berries and apple. In a bowl, combine the flour, sweetener and cinnamon. Sprinkle this over the fruit and toss gently.

2. Topping: in a bowl, combine the oats, pecans, sweetener, margarine and cinnamon. Sprinkle over the fruit mixture and bake at 180 C /gas mark 4 until fruit is tender an dtop is golden.

It's nice with low fat natural yoghurt (instead of custard).

Sorry forgot to say the crumble serves 6 before you divide it into 2 .

Pear crumble (serves 2) from Patrick Holford's GL cookbook

For the pear filling:
2 ripe pears, cored and diced
1/4 tsp ground ginger or cinnamon
1 tsp lemon juice
1 tsp xylitol

For the crumble
1tbsp coconut oil or olive oil
1tbsp xylitol
50g (2oz) whole oat flakes
1tbsp flaked almonds
1tbsp macadamia nuts, roughly chopped
1 tbsp pumpkin seeds
1tbsp ground almonds

1. For the pear filling place the pears in a saucepan along with the ginger or cinnamon, lemon juice and the teaspoon of xylitol. Cover and stew gently until the fruit softens, stirring from time to time to prevent sticking.
2. While that is cooking, make the crumble. Gently heat the oil in a frying pan with the xylitol, add the oats and fry for 3mins or until they start to colour and harden slightly.
3. Add the flaked almonds and macadamia nuts and cook for a further 2 mins.
4. Remove from the heat and stir in the pumpkin seeds and ground almonds.
5. Divide the cooked pear between two ramekins and cover with the crumble. Serve warm.

Xylitol is a natural sugar with a much lower GI than sugar. You could just use sweetener instead.

I actually make this a bit differently. I use the non-hydrogenated marg instead of olive oil and melt it and mix in all the topping ingredients then put it on the fruit and put the lot in the oven and cook it like an ordinary crumble.

Feta and roast pepper pesto
(also Patrick Holford)

Nice as a topping for chicken breasts or fish or good mixed into pasta. (Be warned it's quite garlicky!)

serves 2 (GL value per serving =1)
50g (2oz) roasted red peppers from the deli or a jar or roasted at home
50g (2oz) pine nuts
50g (2oz) feta cheese
freshly ground black pepper
2 cloves of garlic, crushed

Place all the ingredients in a small food processor or mini chopper and blend until fairly smooth.

Mediterranean bean salad (Rick Gallop)

240g green beans trimmed
15g sundried tomatoes
1can (410g) chickpeas drained and rinsed
1 yellow or red pepper diced
120g diced red onion
3tbsp balsamic vinegar or lemon juice
1tbsp extra-virgin olive oil
1/2 tsp each of salt and pepper
20g chopped mixed fresh herbs (eg parsley mint and basil)

1. In a saucepan of boiling water, blanch the beans for 3min.
   Drain then rinse under col water and cut into 2cm pieces. Place in a large bowl and set aside.

2. Meanwhile soak the tomatoes in 120ml boiling water. Let then stand for 10min. Drain, reserving the liquid. Chop the tomatoes and add them to the beans. Add the chickpeas, black beans yellow pepper and onion.

3. In a small bowl whisk together the vinegar, oil and 2 tbsp of the reserved liquid and salt and pepper. Add to the herbs and toss again.

(I have done this with a can of mixed beans.)

Peter's Mediterranean bean feast (Patrick Holford cookbook)

serves 2
1 tsp olive oil
1 red onion diced
1 x 410g can of mixed pulses drained and rinsed
2 tbsp good quality tomato-based pasta sauce
4 marinated artichokes from a jar/tin/deli (optional)
handful of black olives, pitted and roughly chopped
handful of fresh basil leaves, torn

1. Heat the oil in a saucepan and gently fry the onions for 1-2min to take the raw edge off. 2 Add the mixed pluses, tomato sauce, artichoke hearts and olives and stir.
2. Season with black pepper, remove from the heat and add the basil leaves. Allow to sit for a while to let the flavours develop.

Serve hot or cold.
7GL per serving

Wholemeal scones (Rick Gallop)

180g (6oz) wholemeal flour
75g (2.5oz) oat bran
3 spring onions, chopped
3 tbsp flax or sunflower seeds
2 tsp baking powder
2 tsp sweetener
1/2 tsp salt
1/4 teaspoon nutmeg
50g (12/3oz) non-hydrogenated soft margarine
150ml (1/4 pint) skimmed milk
1 egg white

1. In a large bowl, combine the flour, oat bran, onions, flax seeds, baking powder, sweetener, salt and nutmeg Using your fingers, rub the margarine into the flour mixture to combine it. Add the milk and toss witha fork to make a soft dough.

2. Place the dough onto a floured surface and knead gently about 5 times. Pat the dough out to a 1.5cm (1/2in) thickness. Cut the dough into 8 squares, or use a scone cutter to cut the scones out. Place them on a baking tray and brush the tops with the egg white. Bake at 220 C (Gas Mark 7) for about 12mins or until golden on the bottom.

Makes 8 scones.

Sweet Fruit Option: Omit the spring onions and flax seeds. Increase the sweetener to 2 tbsp and add 90g (3oz) chopped dried apricots, raisins or dried cranberries.

I usually make the sweet version!

Grilled rosemary chicken thighs (Rick Gallop)

2 tbsp extra-virgin olive oil
2 cloves garlic, crushed
2 tsp grated lemon rind
2 tbsp lemon juice
2 tbsp dry white wine
2 tbsp chopped fresh rosemary or 2 tsp dried rosemary, crushed
1/4 tsp salt
8 boneless chicken thighs

1. In a bowl, whisk together the oil, garlic, lemon rind and juice, wine rosemary and salt. Add the chicken thighs and toss to coat them with the mixture. Cover and refrigerate for 15-30min.

2. Place the thighs in a greased grillpan under a medium-high heat. Grill turning once, for about 20min or until the juices run clear when the thighs are pierced with a knife.

makes 4 servings

You can use 1 tbsp white wine vinegar or cider vinegar instead of the wine.

MOROCCAN TOMATO AND CHICKPEA SALAD by Helen Foster.

1 red onion,finely sliced
2x400g cans chickpeas,drained and rinsed
4 tomatoes,chopped
4tbsp lemon juice
1tbsp olive oil
handful of herbs(such as mint and parsley),chopped
pinch of paprika
pinch of ground cumin
salt and pepper
*Simply mix together all the ingredients an a large non-metallis bowl and set aside for 10min to allow the flavours to infuse,then serve..

kcal 200
protein 12g
carb 30g
fat 5g
GI low

SERVES 4