Loaf Pudding (LOW GI)

Ingredients: 1 tablespoon of raisins 1 tablespoon rum (optional) 4 slices Oatbran and Honey bread 2 tablespoons hazelnut spread 2 eggs, lightly beaten 1/2 teaspoon ground cinnamon 1/2 cup caster sugar 1 cup low-fat milk 1 tablespoon custard powder Instructions: Spread the hazelnut spread thickly over 2 slices of the bread. Scatter with raisins. Make [...]

Pea Soup (LOW GI)

Ingredients: 1/2 ounce unsalted butter 2 leeks, chopped, washed and well drained 1 teaspoon chopped fresh thyme leaves 1 garlic clove, finely chopped 1 1/2 pints chicken or vegetable stock 10 ounces shelled or frozen peas 1 round lettuce, washed and chopped up 1 tablespoon finely chopped mint Ground black pepper Instructions: Melt the butter [...]

Raspberry Chicken Skillet (LOW GI)

Ingredients: 4 boneless, skinless chicken breasts 1 teaspoon dried thyme (or substitute 1 tbsp fresh thyme) 1 tablespoon extra virgin olive oil 1 medium red onion, diced 8 oz raspberry fruit spread (no sugar added) 1/3 cup balsamic vinegar salt and pepper Instructions: Season chicken with thyme and salt. Heat oil in skillet. Saute onion.  [...]

Chili Chicken Stir Fry (LOW GI)

Ingredients: 1/3 cup oyster sauce 1/3 cup sweet chili sauce 500g fresh thick rice noodles (see note) 2 tablespoons peanut oil 4 to 6 chicken breast fillets, trimmed, thinly sliced 2 bunches asparagus, trimmed, cut into 5cm lengths 1 long red chilli, deseeded, thinly sliced lengthways 2 garlic cloves, finely chopped 1 teaspoon sesame oil [...]

Chickpea Salad (LOW GI)

Ingredients: 1 can of chickpeas – drained. handful of green onions (scallions) 1 whole freash tomato 1 large sprig of parsley Lemon juice of about half a lemon Olive Oil Instructions: Drain a can of chick peas and pour into a small salad bowl.  Chop up the parsely, tomato, and green onions to add to [...]

Whole Wheat Apple Pancakes (LOW GI)

Combine apples and lemon juice in one bowl. In another bowl mix the flour, sugar, baking powder, cinammon and salt. In a third bowl beat egg lightly with milk and oil. Add egg mixture to flour mixture and stir.

Rosemary Sweet Potatoes (LOW GI)

Ingredients: 5 cups 1/4-inch thick peeled sweet potato slices 1 teaspoon dried rosemary 1 1/2 teaspoon crushed garlic 1/4 teaspoon salt 1 tablespoon extra-virgin olive oil Instructions: Sprinkle potato slices with rosemary. Add garlic, salt to your liking, and oil. Toss slices in oil and seasoning. Spread evenly in a baking dish. Cover with lid [...]

Easy Balsamic Mushroom & Chicken (LOW GI)

Ingredients: 4 boneless, skinless chicken breast halves your favorite no stick cooking spray 8 ounces white mushrooms, quartered 2 garlic cloves, minced 1/2 cup reduced sodium chicken broth 2 1/2 tablespoons balsamic vinegar 1/4 teaspoon dried thyme, crushed 1/8 teaspoon ground black pepper Parsley (optional, for garnish) Instructions: Heat skillet and spritz with cooking spray. [...]

Tuscan Dinner (LOW GI)

Ingredients: 2 teaspoon Olive oil 1 1/4 cups chopped zucchini 1/2 cup sliced onion 1/2 cup sliced celery 1/2 cup diced red bell pepper 1 teaspoon Dried oregano 2 garlic cloves minced 1 cup dried tomato 1 (15oz) can cannellini beans or other white beans, rinsed & drained 2 rosemary sprigs 1 cup chopped spinach [...]

Blueberry Bran Muffins (LOW GI)

Ingredients: 2 cups oat bran 1/4 cup sugar 2 teaspoons baking powder 1/4 teaspoon baking soda 1/2 cup nonfat or low-fat vanilla yogurt 1/2 cup orange juice 1/2 cup fat-free egg substitute 2 tablespoons canola or walnut oil 3/4 cup fresh or frozen (unthawed) blueberries Instructions: In a large bowl mix together oat bran, sugar, [...]