Grilled Ginger and Lemon Chicken (LOW FAT)

Ingredients: 2 tablespoons fresh lemon juice 2 tablespoons lite soy sauce 1/2 cup red raspberry preserves 2 tablespoons fresh ginger root, peeled and grated 1 teaspoon fresh garlic, minced 4 boneless, skinless chicken breast halves 4 lemon wedges (for garnish, optional) Instructions: In a baking dish blend together lemon juice, soy sauce, preserves, ginger root [...]

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.  [...]

Raw Candy (LOW CARB)

Ingredients: 1 cup raisins 1 cup walnuts 1 tablespoon vegetable oil 1 cup almonds, chopped/crushed Instructions: Blend together raisins and walnuts in food processor or blender. Coat your hands with oil (or spray them with nonstick spray) and roll mixture into individual balls (like forming a peanut butter cookie!) Roll each ball in crushed almond.  [...]

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 [...]

Resveratrol and Food Metabolism

Resveratrol is a substance contained in plants that is released during an immune reaction. Resveratrol has been shown to reduce blood sugar and increase the metabolism in lower mammals. Some people believe it enhances the SIRT1 gene in humans. The SIRT1 gene is one associated with humans who naturally have a higher metabolism. These are the people who eat burgers and fries at 40 and burn it off naturally.

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 [...]

Carrot Muffins (LOW FAT)

Ingredients: 1 3/4 cup rolled oats 1 cup flour 1/2 cup sugar 1 tablespoon baking powder 1/4 teaspoon nutmeg 2 1/3 cups shredded carrot 2/3 cup fat free milk 2 tablespoons fat free sour cream 1/4 cup egg whites, lightly beaten Insturctions: Line muffin pan with papers or spritz with nonstick spray. In a mixing [...]

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. [...]

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