Low GI
Salmon & Fetta Pasta Pies
Ingredients canola oil spray 200g (6 1/2oz) protein-enriched spaghetti 100g (3 1/3oz) baby English spinach 1 tablespoon chopped fresh parsley 1 tablespoon chopped fresh mint 210g (6 3/4oz) can red salmon in spring water or brine, drained 75g (2 1/2oz) Bulgarian fetta cheese, crumbled 1/2 cup (80g/2 2/3oz) fresh or frozen peas salt and pepper [...]
Stir-fried Asian Barley
Ingredients 2 cups (400g/13oz) pearl barley canola oil spray 2 eggs, lightly beaten 1/4 cup (60ml/2fl oz) water 1 teaspoon sesame oil 1 teaspoon canola oil 3 spring onions (scallions), sliced 100g (3 1/3oz) 97% fat-free bacon, chopped 1 medium celery stick, sliced 1 medium red capsicum (bell pepper), diced 1 medium carrot, diced 1 [...]
Haloumi Salad with Lemon & Lentils
Ingredients 300g (10oz) peeled orange sweet potato, cut into cubes 500g (1lb) haloumi cheese 1 tablespoon olive oil 400g (13oz) can brown lentils, rinsed and drained 1/4 cup (60ml/2fl oz) lemon juice 100g (3 1/3oz) rocket (arugula) 2 tablespoons unsweetened low-GI apple juice 1 tablespoon red wine vinegar 2 tablespoons chopped fresh parsley Method 1 [...]
Sweet Chilli Tuna & Bean Sandwich
Ingredients 8 thick slices dense wholegrain bread, such as cape seed bread 100g (3 1/3oz) Asian salad mix 1 medium avocado, sliced 1 medium Lebanese cucumber, thinly sliced 1 medium carrot, grated 210g (6 3/4oz) can tuna in spring water or brine, drained 300g (10oz) can red kidney beans, rinsed and drained 2 spring onions [...]
Beef & Noodle Lettuce Wraps
Ingredients 50g (1 2/3oz) dried mung bean (glass) noodles 2 teaspoons canola oil 300g (10oz) lean beef mince 2 tablespoons fish sauce 1 tablespoon pure maple syrup 1/4 teaspoon five-spice powder 1 large red chilli, chopped 1 medium carrot, grated 1 tablespoon chopped dry-roasted unsalted peanuts 1 butter lettuce, leaves separated Method 1 Put the [...]
Indian Mango Chicken Loaf
Ingredients 500g (1lb) lean chicken mince 1 medium red (Spanish) onion, grated 1 medium carrot, grated 1 cup (225g/7oz) fresh dense wholegrain breadcrumbs 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon ground turmeric 2 tablespoons chopped fresh mint 1 egg, lightly beaten 8 fresh mint leaves 1-2 tablespoons mango chutney 1 medium Lebanese [...]
Soba & Tempeh Stir Fry
Ingredients 8 (30g/1oz) dried shiitake mushrooms, halved 1/2 cup (125 ml/4fl oz) boiling water 200g (6 1/2oz) dried buckwheat soba noodles 2 teaspoons canola oil 300g (10oz) tofu tempeh, cubed 3 spring onions (scallions), sliced 1 medium red capsicum (bell pepper), sliced 1 medium carrot, sliced 1 bunch (160g/5 1/3oz) asparagus, cut into 3 cm [...]
Moroccan Chickpea Dip
Ingredients 400g (13oz) can chickpeas, rinsed and drained 2 tablespoons tahini 1/4 cup (60ml/2fl oz) lemon juice 4 cloves garlic 1/2 teaspoon ground cumin 1 cup (15g/1/2oz) fresh coriander (cilantro) leaves 1/4 cup (60ml/2fl oz) extra virgin olive oil 1 medium green capsicum (bell pepper) 2 medium ripe tomatoes sea salt and pepper celery sticks, [...]
Japanese Soybeans
Ingredients 500g (1lb) fresh or frozen soybeans in pods 2 tablespoons reduced-salt soy sauce 1 tablespoon rice wine vinegar 1/2 teaspoon sugar 2 teaspoons soybean oil Method 1 If using fresh soybeans, trim the stalks from the beans and discard the stalks. Cook the fresh or frozen soybeans in a large pan of boiling water [...]
Chocolate Almond Prunes
Ingredients 12 pitted prunes 12 blanched almonds 12 dried apricot halves 50g (1 2/3oz) milk chocolate, melted Method 1 Cut a small slit in the side of each prune, large enough to fit an almond. 2 Fill each prune with an almond and a dried apricot. 3 Drizzle the chocolate over the prunes and allow [...]