Low Glycemic Recipes

Mushroom and Tomato Omelet served on a slice of toasted whole wheat bread. 10 mins

Vegetable Frittata. Make an omelet by mixing 4 eggs with a little water, then adding chopped mushrooms, tomatos, grated carrot, grated sweet potato and chopped chives or shallots. Cook in a frying pan over low heat. 20 mins

Poached Eggs On Whole Wheat Toast with fried tomato and a small slice of bacon or fried ham (no fat) 15 mins

Oat Porridge cooked with bananas and drizzled with pure maple syrup 15 mins

Oat Porridge cooked with frozen or fresh berries and drizzled with pure maple syrup 15 mins

Oat Porridge served with heated canned apples 15 mins

Whole Wheat Toast with 100% Fruit Jam or Peanut Butter or Marmite  5 mins

Muesli Serve with canned peaches, plums or apricots (in natural juice, not syrup), any fresh fruit,   natural or fruit yogurt(no added sugar). 5 mins

Muesli and Yogurt mixed together and left overnight, then served with canned or fresh fruit. 10 mins plus overnight

Natural Yogurt With Fresh Fruit I love berries. Add 1 teaspoon maple syrup, to sweeten, if needed. 5 mins

Melted Cheese on Whole Wheat Toast. 10mins

Soft Boiled Eggs and Whole Wheat Toast Fingers. 5 mins

So, you get the picture. Whole grains, fruits, nuts, yogurt and eggs.

Delicious and it’s probably not going take your family long to get used to it.

Technorati Tags: low GI breakfast recipes, low gi foods, low glycemic foods, low glycemic breakfast foods, low glycemic recipes

Served with Green Vegetables

This recipe is a low glycemic recipe for a main meal. Suitable for Low Gi Diets.

Serves 4 big eaters or 6 medium eaters.

Preparation Time 20 - 25 minutes.

Ingredients:

4 chicken breasts or 8 chicken thigh fillets.

1 spanish (brown) onion, finely chopped.

4 cloves garlic, finely chopped.

2 stems of fresh basil leaves, finely chopped or  6 teaspoons basil paste or Pesto sauce.

A little vegetable oil. Virgin olive oil is good, but any will do.

A selection of vegetables, such as, spinach, chard (silverbeet), brocolli, courgette (zucchini), squash, fresh green french or runner beans, mushrooms, sweet green pepper(capsican) and chinese cabbage. Chop these into bite size pieces. You can pretty much eat as much of these as your family can stand.

1 small sweet potato cut into 1/2 inch of 1cm slices - 4 oz or 125 gram per serve.

1 can Italian tomatos ( should have no added sugar).

Method:

Gently brown the chicken for 5 to 10 minutes in a frying pan with a little oil. Season with salt and black pepper. Don’t cook all the way through. Remove from the frying pan and put to one side.

In the same pan, fry the onion and garlic gently, until golden brown.  Add the basil leaves and canned tomatos and put the chicken back into the frying pan. Simmer until the chicken is cooked, about  10- 15 mins. Cut through a piece of chicken to check if it is done.

In a separate frying pan, add  a liitle vegetable oil, a clove of chopped garlic and the  vegetables(not sweet potato) and fry gently until just tender.(If you prefer a milder garlic flavour, then brown the garlic before adding vegetables.) Salt and pepper to taste.

In small saucepan, add a little water and heat until boiling. Add the sweet potato pieces and simmer approx 7 minutes until tender. (Or in a microwave proof dish, cook sweet potato on high for about 5 mins, until soft.)

Serve and enjoy!

Green vegetables and canned tomatos are all very low gi. Sweet potato is medium gi, so that’s why you weigh that serve. Chicken has no glycemic response, so eat enough to get your protein requirement for the day.

Technorati Tags: gi diet recipes, low gi recipes, low glycemic recipes

Lentil and Green Vegetable Soup with Cummin & Coriander

This recipe relies on the flavors of cummin,  beige (brown) lentils and salt.  These favours go really well together. The fresh coriander, just gives it some zing. All the ingredients are very low GI and are suitable for a low GI diet.

Serves: 4.

Preparation Time: 20 minutes.

Ingredients:

1 large spanish (brown) onion.

4- 6 cloves garlic, finely chopped.

1 teaspoon of cummin powder.

1 bunch of spinach or swiss chard(also known as silverbeet) or other green leafy vegetable, such as, sorrel.

1 small bunch coriander.

1 teaspoon cummin powder.

1 large can of beige (brown) lentils or 2 cups of dried beige (brown) lentils.

A little vegetable oil.

Salt (about 1 flat teaspoon for dried lentils, less for canned) & pepper to taste.

Method:

For dried lentils: In a saucepan cover with water,  bring to the boil and simmer for 5 minutes. Drain, then  cover with water and simmer until they split. Keep aside.

For cannned lentils: re-heat in a saucepan or microwave. Don’t drain.

Gently fry onions and garlic in a small amount of oil until golden brown. Add cummin powder and cook for another 2 minutes. Put to one side.

Then, in the same frying pan, cook the green vegetables with a little oil, until soft.

In a food blender add lentils, onions, green vegetables, chopped coriander, salt and pepper.

Blend until smooth, adding a little extra water if it is is too thick.

Return to the saucepan and simmer for 5-10 minutes to allow flavors to develop.

Serve.

Variations:

Replace coriander & cummin powder with basil and parsley, for a clean fresh taste.

All these ingredients  have a very low glycemic index so you can use this dish as part of a low GI diet.

Technorati Tags: gi diet recipes, low gi recipes, low glycemic recipes, vegan recipes, vegetarian recipes

People follow a low GI diet for health reasons, that is they are diabetic, or they are insulin resistant (syndrome X) or they are following a weightloss program.

Low GI diet recipes are made from low glycemic index foods. Basically anything with a low glycemic index can be eaten without concern of causing an insulin resonse, any thing with a medium Glycemic index should be eaten in moderate amounts and High glycemic index foods should only be eaten occasionaly.

If you meals a kept to using low or medium gi foods then your blood sugar should be kept stable.These are in the main what most people know as the healthy foods like fresh vegetables, beans and pulses, whole grains.

If you want more information on low glycemic foods the sign up for my free ebook. (Top right of this blog)