Low GI Tangy Tossed Salad

This salad makes a nice change to the traditional Greek salad (minus the tomatoes, green pepper and olives) and compliments a braaied (barbecued) lazy aged steak perfectly. 
Peppadew is the brand name of sweet piquant peppers (a breed of capsicum baccaum) originally grown in the Limpopo province of South Africa – if you are unable to find these, you can replace them with any other sweet piquant peppers.

Low GI Tangy Tossed Salad

 

Ingredients

½ small onion thinly sliced
1 packet mixed lettuce shredded
2 small red apples sliced and sprinkled with lemon juice
¼ English cucumber sliced and halved
4 peppadews thinly sliced
125ml low fat chunky cottage cheese
1 low fat feta round cubed
Freshly ground black pepper

Method

  1. Blanche the onion in a little boiling water.
  2. Mix all the ingredients in a large salad bowl.

 

Submitted by:  Desiree Visagie, Johannesburg

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Low Gi Chicken Kebabs

Even though for a lot of you, the weather is getting cooler, we are heading into warmer weather, which means we will be enjoying a lot more meals outdoors on the braai (barbecue) and these kebabs are a perfect start to the season.  Pair these with a Low GI Apple and Cabbage Salad.  Yummy.

Low GI Chicken Kebabs


Ingredients

500g chicken breasts skinned and cubed
Button mushrooms
Onion cut into thick slices
Alternatively any vegetables of your choice

Marinade

1 garlic clove crushed
65ml soy sauce
65ml lemon juice
½ small onion peeled and grated

Method

  1. Place the chicken on the skewers alternating with the vegetables and place in a shallow dish.
  2. In a glass bowl, mix the garlic, soy sauce, lemon juice and onion and microwave on high for 1 – 2 minutes to cook the onion.
  3. Pour the marinade over the kebabs and marinate for 1 hour or longer if time permits.
  4. Braai (barbecue) the kebabs turning every 2 minutes until cooked.  Alternatively, grill the kebabs in the oven.

 

Submitted by:  Desiree Visagie, Johannesburg

Low GI Apple and Cabbage Salad

This is such an easy and extremely tasty salad and is a great accompaniment to any braai (barbecued) meal.

Low GI Apple and Cabbage Salad


Ingredients

1 red apple
1 green apple
10 – 20ml lemon juice
500ml cabbage finely chopped or grated
Dressing

60ml plain low fat yoghurt
125ml low oil salad cream or mayonnaise
10ml sunflower seeds
4 lettuce leaves

Method 

  1. Wash the apples but do not peel them.  Slice thinly and sprinkle with the lemon juice to avoid them discolouring.
  2. Add the apple to the cabbage and mix.
  3. Mix all the dressing ingredients and add 5ml -15ml sugar if it is too tart.
  4. Pour the dressing over the apple and cabbage and mix.
  5. Place in a container, cover and refrigerate for 2 hours.
  6. Serve on the lettuce leaves.

 

Submitted by:  Desiree Visagie, Johannesburg

Low GI Hake Mornay

This meal is even a hit with those not so keen on eating fish and is great served with new potatoes and peas or alternatively with a green salad.  New potatoes are the lowest in GI in the spud family and big potatoes are very GI so another option as an accompaniment to this dish is mashed potato, so to help lower the GI, cook potato and sweet potato together.

Low GI Hake Mornay

 

Ingredients

400g hake fillets skin removed
5ml chicken stock powder
250ml skimmed milk
2 eggs
30g low fat cheese grated
15ml low fat margarine melted

Method

  1. Preheat the oven to 180˚C.
  2. Place the fish on a lightly greased (use non-stick spray) ovenproof dish.
  3. Sprinkle the chicken stock powder over the fish.
  4. Beat the milk and eggs together and pour over the fish.
  5. Sprinkle the cheese on top and pour over the margarine.
  6. Bake until the milk mixture has set, approximately 30 minutes.

 

Submitted by:  Desiree Visagie, Johannesburg

Low GI Milk Tart Nests

Just to balance out my previous recipe for Syrup and Soy Chicken I am adding this fabulous Low GI recipe for Milk tart nests from my friend Desiree.  What a great end to a super yummy meal.  The low GI milk in this recipe offsets the high GI of the phyllo pastry – so all guilt free enjoyment then.

Low GI Milk Tart Nests

 

Ingredients

3 phyllo pastry sheets
1 litre fat free milk
2.5ml salt
125ml sugar
30ml cake flour
60ml cornstarch
15ml custard powder
3 extra large eggs beaten
5ml vanilla essence
5ml ground cinnamon

Method

  1. Preheat the oven to 180˚C.
  2. Cut the phyllo sheets into 12 square and line muffin tins with two squares overlapping to make nests.  Make sure the hollow is generous.
  3. Bake in the oven for 10 minutes until lightly browned.  They brown easily so watch them.
  4. Heat the milk over a medium heat in a large saucepan.
  5. Mix all the dry ingredients in a small bowl.
  6. Add the eggs and a little milk to form a paste.
  7. When the milk is boiling, pour a small amount of it into the flour-egg mixture and stir vigorously.
  8. Add the flour-egg mixture to the milk in the saucepan and stir continuously with a whisk over a medium heat until the mixture thickens.
  9. Remove from the heat and stir in the vanilla essence.
  10. Leave to cool for 15 minutes.
  11. Spoon the mixture into the nests and sprinkle with cinnamon. 

Serve hot or cold.

Submitted by:  Desiree Visagie, Johannesburg

Low GI Mustard Chicken

I thought it best to balance my previous recipe with something healthier so here is a superb Low GI mustard chicken recipe to tickle your taste buds.

Low GI Mustard Chicken

 

Ingredients

15ml sugar
5ml mustard powder
15ml cake flour
15ml canola oil
15ml vinegar
50ml low fat mayonnaise
200ml boiling water
500g skinless chicken breasts

Method

  1. Preheat the oven to 200˚C.
  2. Mix the sugar, mustard powder and cake flour together in a bowl.
  3. Add the oil and vinegar and stir well.
  4. Add the mayonnaise and water and mix well, using a whisk to form the sauce.
  5. Place the chicken pieces in a casserole dish and pour the sauce over.
  6. Bake uncovered for 30 minutes or until the chicken has browned and the sauce has thickened.

Serve with brown or basmati rice and a beetroot salad.

Submitted by:  Desiree Visagie, Johannesburg

Low GI/Low Fat Beef Bourguignonne

My friend who planted the seed for me to incorporate a low GI and low fat category to my blog sent me this wonderful tasty recipe.  It is her eldest daughters favourite and she is at the age where she is able to make the meal herself for the family. 🙂

Beef Bourguignonne

 

Ingredients

5ml olive oil
500g beef or ostrich steak
1 medium onion peeled and chopped
30ml flour
300ml beef stock
15ml tomato puree
Small bunch fresh herbs of choice or 15ml dried herbs
10ml crushed garlic
90ml red wine
2ml ground black pepper
8 shallots halved
¼ punnet mushrooms sliced
5ml butter

Method

  1. Heat the oil in a frying pan and add half the meat and stir fry until brown and transfer to a plate.
  2. Fry the remaining meat and the onion until brown.
  3. Add the first batch of meat to the plan with any meat juices and stir in the flour.
  4. Add the stock and the tomato puree and bring to the boil while stirring until thickened.
  5. Add the herbs, garlic, wine and seasoning and stir through.
  6. Cover and simmer for an hour.
  7. Fry the shallots until brown and add the mushroom and fry for 2 – 3 minutes and add to the meat after it has been simmering for half an hour, stir through and cook for the second half hour.

Serve with basmati rice or pasta.  

Submitted by:  Desiree Visagie, Johannesburg

Low GI Brown Soda Bread

A friend of mine asked about an easy Low GI bread recipe for a friend of his.  Now, bread and low GI aren’t the best of friends when it comes to easy and tasty recipes but this brown soda bread is absolutely fabulous.  This bread is great to take a long for picnics too.

Low GI Brown Soda Bread

 

4 cups wholemeal flour
1 cup bread flour
80ml rolled oats
5ml bicarbonate of soda
5ml salt
2½ cups buttermilk

Method

  1. Preheat the oven to 220˚C.
  2. Lightly grease two baking trays alternatively spray with non-stick spray.
  3. In a large bowl, stir together the flours, rolled oats, baking soda and salt.
  4. Gently mix in the buttermilk until a soft dough is formed and knead very lightly.
  5. Divide the dough into 4 equal pieces and form into rounded flat loaves.
  6. Mark each loaf with an X and place on the prepared baking sheets.
  7. Bake until golden brown for approximately 30 to 45 minutes.

 

Submitted by:  Mandy Frielinghaus, Mauritius

Low GI Quiche Base

As promised, here is the first of the low GI recipes.  This is a really versatile recipe and is super for lunch boxes for school and work.

Low GI Quiche Base

 

Ingredients

250ml flour
125ml oat bran
10ml mustard powder
1ml salt
45ml soft lite margarine
1 egg
45ml ice cold water

Method 

  1. Preheat the oven to 200˚C.
  2. Spray a quiche pan with non-stick spray or 12 muffin tins (then you can use different fillings at once).
  3. Rub the flour, oat bran, mustard powder, salt and margarine together until the mixture forms breadcrumbs.
  4. Combine the egg and water and add 15ml of the egg mixture at a time to the flour mixture and mix to form a soft dough.  Add more flour if the mixture is too sticky.  Cover with plastic wrap or waxed paper and chill for 20 – 30 minutes.
  5. Press the dough into the prepared pan/s.
  6. Fill with ham and cheese, asparagus, spinach and feta and a little bacon, or any combination of your choice.  Alternatively combine 375ml milk with 2 eggs, salt and pepper to taste and pour into the base.
  7. Bake for 20 minutes in the quiche pan and 10 minutes for the muffin tins.

 

Submitted by:  Desiree Visagie, Johannesburg

The Glycemic Index (GI)

A friend of mine, Desiree Visagie planted the seed about me incorporating a Low GI / Low Fat category to my blog, so here goes.  Thank you Des 🙂

Before we get to the yummy and healthy recipes, which I will post on occasion, below is the long and short of the whole Glycemic Index (GI).

What is the Glycemic Index?

Simply put, the glycemic index (GI) is a dietary tool that helps us differentiate between the various carbohydrate foods we eat and how our bodies use them.  The glycemic index is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating and are grouped into High, Medium and Low as follows: –

  • High GI :          70 and above
  • Medium GI :     56-69
  • Low GI :           55 and below

Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels.

Foods with a low GI are the ones that produce only small fluctuations in our blood glucose and insulin levels – the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.  Low GI diets also reduce insulin levels and insulin resistance and have been shown to improve both glucose and lipid levels in people with both type 1 and type 2 diabetes. 

In summary, a healthy low GI diet: –

  • Helps to fill you up and keep you feeling satisfied for longer, avoiding over eating or too much snacking
  • Lowers your insulin levels which makes fat easier to burn and less likely to be stored
  • Helps you to lose body fat and maintain lean muscle tissue
  • Reduces your triglycerides total and ‘bad’ (LDL) cholesterol
  • Increases your levels of ‘good’ (HDL) cholesterol
  • Reduces your risk of developing type 2 diabetes
  • Helps to manage your blood glucose levels and reduces your risk of developing diabetes complications
  • Reduces your risk of developing cardiovascular disease
  • Reduces your risk of developing certain eye diseases
  • Improves your skin
  • Sustain your energy levels longer, improving both mental and physical performance

 

Daily Foods GI Ranking

Bread

Low GI
Soya and Linseed 36
Wholegrain Pumpernickel 46
Heavy Mixed Grain 45
Whole Wheat 49
Sourdough Rye 48
Sourdough Wheat 54

 

Medium GI
Pita, White 57
Hamburger Bun 61
Wholemeal Rye 62
Croissant 67

 

High GI
White 71
Bagel 72
Wholewheat 100% 77
Baguette 95

 

Dairy

Low GI
Artificially Sweetened Yoghurt 23
Whole Milk 31
Skimmed Milk 32
Sweetened Yoghurt 33
Custard 35
Chocolate Milk 42
Soy Milk 44

 

Medium GI
Ice Cream 62

 

Cereal

Low GI
All Bran (UK/Aus) 30
Natural Muesli 40
All Bran (US) 50
Oat bran 50
Rolled Oats 51
Special K (UK/Aus) 54

 

Medium GI
Bran Buds 58
Mini Wheats 58
Porridge 58
Porridge Oats 63
Nutrigrain 66
Cream of Wheat 66
Quick ‘one minute’ Oats 66
Shredded Wheat 67
Special K (US) 69

 

High GI
Sultana Bran 73
All Bran 74
Weetabix 74
Cheerios 74
Coco Pops 77
Oats in Honey Bake 77
Cornflakes 80
Puffed Wheat 80
Rice Krispies 82

 

Fruit

Low GI
Cherries 22
Plums 24
Grapefruit 25
Peaches 28
Prunes 29
Peaches, Canned 30
Apricots, Dried 32
Apples 34
Plums 39
Oranges 40
Strawberries 40
Coconut Milk 41
Pears 41
Grapes 43
Coconut 45
Kiwi Fruit 47

 

Medium GI
Sultanas 56
Bananas 58
Mango 60
Papaya 60
Figs 61
Raisins 64
Apricots, Canned 64
Cantaloupe / Spanspek 65
Pineapple 66

 

High GI
Watermelon 80
Dates 100

 

Vegetables

Low GI
Broccoli 10
Cabbage 10
Chilies 10
Lettuce 10
Mushrooms 10
Onions 10
Red Peppers 10
Eggplant / Aubergine 15
Cauliflower 15
Green Beans 15
Tomatoes 15
Frozen Green Peas 39
Boiled Carrots 41
Frozen Sweet Corn 47

 

Medium GI
Beetroot 64

 

High GI
Pumpkin 75
Parsnips 97

 

Legumes

Low GI
Lentils, Red 21
Chickpeas, Dried 28
Lentils, Green 30
Haricot Beans 31
Lima Beans 32
Split Peas, Yellow 32
Butter Beans 36
Chick Peas, Canned 42
Pinto Beans 45
Black-eyed Beans 50
Kidney Beans 52

 

Medium GI
Baked Beans 56

 

Staples

Low GI
Pearled Barley 22
Wheat Tortilla 30
Egg Fettuccini 32
Spaghetti, White 32
Yam 35
Spaghetti, Wholewheat 37
Meat Ravioli 39
Pasta, Spiral 43
Luinguine 46
Instant Noodles 47
Macaroni 47
Sweet Potatoes 48
Brown Rice 50
Tortellini, Cheese 50
White long grain Rice 50
Buckwheat 51
Wheat Pasta Shapes 54
New Potatoes 54

 

Medium GI
Wild Rice 57
Basmati Rice 58
Rice Vermicelli 58
Baked Potatoes 60
Couscous 61
Cornmeal 68
Taco Shells 68
Gnocchi 68

 

High GI
Tapioca 70
Fresh Mashed Potatoes 73
French Fries 75
Instant Mashed Potatoes 80
Short Grain White Rice 83
Glutinous Rice 86
Instant White Rice 87

 

Snacks and Sweet Foods

Low GI
Hummus 6
Peanuts 13
Walnuts 15
Nuts and Raisins 21
Cashew Nuts 25
Nutella 33
Snickers Bar 41
Corn Chips 42
Milk Chocolate 42
Sponge Cake 46
Nut & Seed Muesli Bar 49
Jam 51
Oatmeal Crackers 55

 

Medium GI
Honey 58
Digestive Biscuits 59
Blueberry Muffin 59
Ryvita 63

 

High GI
Maple Flavoured Syrup 68
Donuts 76
Water Crackers 78
Puffed Crispbread 81
Pretzels 83
Rice cakes 87
Scones 92