#LowGI #Fish #Chips This is my cheat’s version of a recipe by Rosemary Conley for a healthy fish and chip supper after a busy Friday at work which is way better for you than going to the local chippie! Level of difficulty – Easy Ingredients: […]
#LowGI #Multigrain #Multiseed #Bread After doing some research and searching high and low for a Low GI Bread Recipe that does what I want it to do I’ve come up with this recipe of my own. Super Healthy Low GI Bread. Level of difficulty – […]
#LowGI #Multigrain #Multiseed #Bread This is my take on a Catherine Atkinson Recipe from the Brilliant Breadmaking Book. Super Healthy Low GI Bread.
Level of difficulty – Easy
350ml Lukewarm water
2 tbsp extra virgin olive oil
100g strong stoneground wholemeal bread flour
3 tbsp old fashioned porridge oats
2 tbsp mixed seeds such as sunflower seeds, pumpkin seeds, linseeds and sesame seeds
25g crushed bulgur wheat
300g strong white bread flour
1 tsp salt
1 ½ tsp agave nectar 1 ½ tsp fast-action dried yeast (or a sachet
Lift the bread pan out of the bread machine and fit the kneading blade. Pour in the water, then add the oil, followed by the wholemeal flour. Sprinkle the porridge oats, seeds, millet and bulgur wheat over, then add the strong white bread flour.
Put the salt and agave nectar in separate corners of the pan, then make a shallow dip in the middle of the flour and add the yeast.
Fit the pan into the bread machine, shut the lid and set to the multi-grain or whole wheat setting with the crust of your choice. Press start.
After baking, lift the pan out of the machine using oven gloves. Carefully shake out the loaf to remove it from the pan, then transfer to a wire rack, standing the loaf on its base. Lightly dust the top with the remaining flour while the loaf is hot. Leave to cool.
Quantities for a large (900g) loaf
425ml warm water
2 tbsp extra virgin olive oil
125g strong stoneground wholemeal bread flour
3 ½ tbsp porridge oats
2 ½ tbsp mixed seeds such as sunflower seeds, pumpkin seeds, linseeds and sesame seeds
30g bulgur wheat
350g strong white bread flour
1 ½ tsp salt
4 tsp agave nectar 1 ¾ tsp yeast
Quantities for a small (450g) loaf
215ml warm water
1 tbsp extra virgin olive oil
60g strong stoneground wholemeal bread flour
1 ½ tbsp porridge oats
1 tbsp mixed seeds such as sunflower seeds, pumpkin seeds, linseeds and sesame seeds
15g bulgur wheat
175g strong white bread flour
¾ tsp salt
2 tsp agave nectar
¾ tsp yeast
Preparation Time – 15 minutes
Cooking Time – Approx. 3 hours 40 minutes (including kneading and proving)
#Lebanese #Rice #Vermicelli This is my take on a Mediterranean Dish Recipe by Suzy Karadsheh, this goes very well with the Greek-Style Baked Cod with Lemon and Garlic. Level of difficulty – Easy Ingredients: 2 cups Basmati Rice (Lower GI) 3 ½ cups Water 1 […]
#Cod #Greek #Lemon #Garlic This is my take on a Mediterranean Dish Recipe by Suzy Karadsheh which is Low Gi and diabetic friendly. Level of difficulty – Not too tricky Ingredients: 680 g (1.5 lb) Cod fillet pieces (4–6 pieces) 5 garlic cloves, peeled and minced (use a […]
#Pasta #Puttanesca #Beef #GreenLentil This is my take on an Eating Well recipe which is Low Gi and diabetic friendly.
Level of difficulty – Easy
500g (1 pound) 5% or lower fat lean minced beef (could use turkey mince)
1 onion chopped
4 cloves garlic, minced
2 400g tins of chopped tomatoes with chilli (We used Lidl’s own brand)
1 tsp dried oregano
¼ tsp crushed red pepper
250g Organic Green Lentil Penne Pasta (we used Explore Cuisine Organic Green Lentil Pasta from Asda)
A good handful of Kalamata olives, chopped
A good handful of snipped fresh flatleaf parsley with some for garnish
170g (about 2 to 3 tbsp) no-salt-added tomato puree
3 anchovy fillets, chopped
1 Low Salt Beef Stock Cube
Add a tablespoon of olive oil to a large non-stick pan fry the onions over medium heat for a few minutes until they begin to soften, add garlic and cook for about 30 seconds (do not allow the garlic to burn) add the minced beef and continue frying until meat browns. Drain off any fat and discard.
Make a well in the meat mixture and add the tomato puree, cook for a few moments and mix well into the beef, add tinned tomatoes with chillies, anchovies, oregano, crushed red pepper and Low Salt Beef Stock Cube. Reduce the heat to low and simmer for one hour to 1 ½ hours. Meanwhile, cook pasta according to package directions; drain.
Before serving, stir olives and ¼ cup parsley into the pan and add the pasta to the pan and garnish with the extra parsley. Sprinkle with low-fat Parmesan Cheese (optional) and serve with Low GI Garlic Bread.
#Vegetarian #Lentils I’ve recently decided (reluctantly) that we need to eat more vegetables and less meat, mainly for health reasons but also because purely vegetarian meals can be quite delicious and are very healthy. This is my take on a recipe by Sajeev Thomson Mathew who is the author of the MyFoodSwings Blog. I am a person who usually pairs vegetables with some sort of meat or chicken but in this quick and tasty dish, you won’t miss it.
Lentils and Vegetables
225 ml (1 cup) Broccoli
225 ml (1 cup) Brussels Sprouts halved
225 ml (1 cup) Asparagus Tips (trimmed)
118 ml (½ cup) Lentils
2 Medium Carrots (sliced into thin batons)
Pinch of Salt (optional)
Ground Black Pepper
2 tbsps Minced garlic
2 tbsps Butter
1 tbsp chilli flakes
Boil some vegetable stock in a saucepan and once the water starts boiling, add the lentils (we used split yellow lentils but any lentils will do) to the saucepan. Once, they are cooked which should be in about 15 to 20 minutes, drain the water out and keep the lentils aside.
In a pan, heat up some oil and butter. Then add the red chilli flakes and minced garlic. Sauté till the garlic turns golden brown. Then add the broccoli and lentils along with some salt and pepper. Cook till the broccoli is browned and crisp and the lentils are firmed up.
Slice the carrots into
thin batons and add to a pan with some oil. Season with some salt (optional) and
pepper. Fry until the exterior wilts and is browned properly.
Halve the brussels and trim the asparagus and add to the carrots in the pan just to crisp up the exterior of the brussels and the asparagus. Add the remaining juices on the lentils, broccoli and carrots on the plate and serve as shown.
#Caribbean #Chicken #Rice #Beans Drumsticks and Thighs are ideal for an all-in-one traybake – the rice, beans and spicy seasoning make it a little like Caribbean jerk chicken. Ingredients small bunch spring onions, chopped a thumb-sized piece of ginger, chopped 3 garlic cloves 1 red […]