Low GI
Popcorn Nibble Mix
Ingredients 4 cups (30g/1oz) low-fat popcorn (air-popped or microwave-popped) 100g (3 1/3oz) dried apricots, roughly chopped 100g (3 1/3oz) dried apples, roughly chopped 50g (1 2/3oz) milk chocolate bits 2 tablespoons pepitas Method 1 Put the popcorn, dried apricots, dried apples, chocolate bits and pepitas into a bowl and mix well to combine. 2 Store [...]
Ricotta Muesli Wraps
Ingredients 150g (5oz) low-fat ricotta cheese 2 tablespoons low-fat strawberry yoghurt 1/2 cup (55g/1 2/3oz) Swiss-style natural muesli 4 slices barley mountain bread 2 medium bananas, sliced 100g (3 1/3oz) strawberries, sliced Method 1 Put the ricotta, yoghurt and muesli into a bowl and mix to combine. 2 Lay the mountain bread on a flat [...]
Tomatoes with Egg, Bacon & Beans
Ingredients 4 medium tomatoes 4 eggs 3 slices 97% fat-free bacon, chopped 420g (14oz) can baked beans in tomato sauce 1 tablespoon chopped fresh flat-leaf parsley Method 1 Preheat oven to 180°C (350°F/Gas 4). 2 Cut off and reserve the tops of the tomatoes. Scoop out the centres, leaving a shell about 1 cm (1/2 [...]
Vegetable Fritters
Ingredients 2 eggs, lightly beaten 3 tablespoons chickpea (besan) flour 2 tablespoons grated parmesan cheese 1 tablespoon chopped fresh flat-leaf parsley 1/2 teaspoon crushed mixed peppercorns 1 medium zucchini (courgette), coarsely grated 200g (6 1/2oz) peeled orange sweet potato, coarsely grated 1 small onion, coarsely grated salt and pepper 2 tablespoons olive oil 20g (3/4oz) [...]
Bircher Muesli with Rhubarb
Ingredients 500g (1lb) trimmed rhubarb stalks, cut into 5cm (2in) pieces 2 cups (500ml/16fl oz) unsweetened low-GI apple juice 1 cup (100g/3 1/3oz) wholegrain rolled oats 1 cup (100g/3 1/3oz) rolled wholegrain barley 1/2 cup (90g/3oz) dried apricots, chopped 1/2 cup (35g/1oz) dried apples, chopped 1 1/2 cups (375ml/12fl oz) skim or no-fat milk 1 [...]
Corn & Salmon Eggs on Toast
Ingredients 2 eggs 125g (4oz) can corn kernels, drained 50g (1 2/3oz) smoked salmon, chopped 1 spring onion (scallion), sliced 2 fresh chives, snipped sea salt and cracked black pepper 4 slices dense wholegrain bread, such as cape seed bread 3 tablespoons low-fat ricotta cheese 2 teaspoons capers Method 1 Put the eggs into a [...]
Apricot Brekkie Barley
Ingredients 1 cup (200g/6 1/2oz) pearl barley 2 cups (500ml/16fl oz) skim or no-fat milk 2 cups (500ml/16fl oz) unsweetened low-GI apple juice 1 cup (180g/6oz) dried apricots, roughly chopped 1 cinnamon stick 3 tablespoons yellow box honey or pure maple syrup* 400g (13oz) can apricot halves in natural juice, drained * You can use [...]
Egg & Vegemite Jaffles
Ingredients 8 slices dense wholegrain bread, such as cape seed bread canola oil spray 1 tablespoon yeast extract spread, such as Vegemite or Marmite 4 eggs 4 slices low-fat cheddar cheese Method 1 Preheat a jaffle maker. 2 Lightly spray one side of each slice of bread with canola oil spray. Spread the other side [...]
Crunchy Mushroom Baskets
Ingredients 4 thick slices dense wholegrain bread, such as cape seed bread olive oil spray 150g (5oz) low-fat ricotta cheese 30g (1oz) baby English spinach 1 egg white 1 teaspoon chopped fresh oregano salt and pepper 300g (10oz) field mushrooms, sliced 1/3 cup (80ml/2 2/3fl oz) reduced-salt chicken stock 2 tablespoons balsamic vinegar 2 spring [...]
Pita Pockets with Mediterranean Vegetables
Ingredients 1 medium red capsicum (bell pepper), cut into thick strips 2 medium zucchini (courgette), cut into thick strips 1 medium red (Spanish) onion, cut into thin wedges 1/4 cup (60ml/2 fl oz) red wine vinegar 1 tablespoon olive oil 1 teaspoon brown sugar 1 tablespoon chopped fresh basil 4 small wholemeal pita breads 100g [...]