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.

 

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.

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.

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.

 

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.

 

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.

 

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 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.

 

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.

 

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