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
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
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
500g chicken breasts skinned and cubed
Onion cut into thick slices
Alternatively any vegetables of your choice
1 garlic clove crushed
65ml soy sauce
65ml lemon juice
½ small onion peeled and grated
Place the chicken on the skewers alternating with the vegetables and place in a shallow dish.
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.
Pour the marinade over the kebabs and marinate for 1 hour or longer if time permits.
Braai (barbecue) the kebabs turning every 2 minutes until cooked. Alternatively, grill the kebabs in the oven.
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.
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.
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. 🙂
5ml olive oil
500g beef or ostrich steak
1 medium onion peeled and chopped
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
Heat the oil in a frying pan and add half the meat and stir fry until brown and transfer to a plate.
Fry the remaining meat and the onion until brown.
Add the first batch of meat to the plan with any meat juices and stir in the flour.
Add the stock and the tomato puree and bring to the boil while stirring until thickened.
Add the herbs, garlic, wine and seasoning and stir through.
Cover and simmer for an hour.
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.
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
2½ cups buttermilk
Preheat the oven to 220˚C.
Lightly grease two baking trays alternatively spray with non-stick spray.
In a large bowl, stir together the flours, rolled oats, baking soda and salt.
Gently mix in the buttermilk until a soft dough is formed and knead very lightly.
Divide the dough into 4 equal pieces and form into rounded flat loaves.
Mark each loaf with an X and place on the prepared baking sheets.
Bake until golden brown for approximately 30 to 45 minutes.
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
125ml oat bran
10ml mustard powder
45ml soft lite margarine
45ml ice cold water
Preheat the oven to 200˚C.
Spray a quiche pan with non-stick spray or 12 muffin tins (then you can use different fillings at once).
Rub the flour, oat bran, mustard powder, salt and margarine together until the mixture forms breadcrumbs.
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.
Press the dough into the prepared pan/s.
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.
Bake for 20 minutes in the quiche pan and 10 minutes for the muffin tins.
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