Roasted Mushroom & Lentil Cakes
Ingredients:
(Serves 4)
½ cup/100g dried red lentils
2 cups/150g chestnut mushrooms/crimini mushrooms, sliced
2/3 cup/75g walnuts, chopped
1 medium onion
1 egg
1 tablespoon Worcestershire sauce
2 tablespoons soy sauce
1 teaspoon mixed herbs/italian seasoning
Procedure:
1. Cook the lentils in boiling water for 10 minutes, skim off any scum then simmer for a further 15 minutes. Meanwhile finely chop the onion, mushrooms and walnuts.
2. Drain the lentils, then when cooled combine with all the other ingredients in a mixing bowl. Use your hands to mix the ingredients together.
3. Lightly grease a baking tray with a little butter. Form the mixture into four evenly sized cakes using a pastry cutter or similar and place them on the greased baking tray. Cook at 190°C/380°F/Gas Mark 5 for 25-30 minutes. Roast some sweet potatoes, carrots and cherry tomatoes and serve together with the cakes and sugar snap peas. They are particularly good when served with vegetable gravy.
(Source: http://www.the-gi-diet.org)
Vegetable Ratatouille
Ingredients:
(Serves 4)
1 red onion
1 large egg plant
2 medium zucchinis
1 green bell pepper
¼ bottle red wine
3 cloves garlic crushed
1 teaspoon dried thyme
2 bay leaves
400g can chopped tomatoes
2 tablespoon balsamic vinegar
pepper
Procedure:
1. Chop the onions, egg plant, zucchinis and peppers into ¾ inch square pieces. Fry the onion for a few minutes in a little olive oil.
2. Add the rest of the vegetables and the crushed garlic and fry for a few more minutes. Add the wine, thyme and stir gently whilst on a low heat.
3. Mix in the tomatoes then add the bay leaves on top. Cover the pan and leave it to simmer on a low heat for 45 minutes stirring occasionally. 10 minutes before serving stir in the balsamic vinegar. Serve with appoximately 60g pasta and topped with low fat parmesan or a similar cheese. Spaghetti or any will kind of pasta will do.
(Source: http://www.the-gi-diet.org)
Chicken and Chickpea Casserole
(Serves 4)
3 medium sized chicken breasts
1 medium red onion
1 large/2 small carrots
½ of a 15oz/400g can of chickpeas (garbanzo beans)
1¼ cups/200g sweetcorn
1¼ cups/300g passata (sieved tomatoes)
or 14oz/400g can of tomatoes
½ tablespoon bouillon or other stock
5 dashes of tabasco sauce
1 teaspoon lemon juice
pepper
Procedure:
There is something very satisfying about casserole, cooked slowly so as not to impair the flavors producing a satisfying warming stew. Although this dish requires a good amount of time in the oven the preparation time quite low.
Steps:
1. Chop the onion into 8 sections (as shown) and break the layers appart as you put them into an ovenproof casserol dish. Peal and cut the carrots into round slices about a quarter of an inch thick.
2. Cut the chicken breast into small cubes and put into the dish with the carrot and all the other ingredients.
3. Mix the ingredients together in the dish and then cover with a lid (or foil if you have no lid). Place the dish in an oven pre-heated to 150°C/300°F/Gas Mark 4. Cook for 55 minutes then serve with yogurt.
(Source: http://www.the-gi-diet.org)
Spiced Apple and Yoghurt Slice
Ingredients:
3 eggs
1/4 cup caster sugar
2 tsp finely grated lemon rind
1 2/3 cups plain flour
2 tsp baking powder
1 tsp cinnamon
2/3 cup Australian reduced-fat milk
100g Australian light cream cheese
400g Australian honey or vanilla flavoured diet yoghurt
2 apples, peeled, cored and sliced
Procedure:
Beat 2 eggs with sugar and 1 tsp lemon rind until thick and pale.
Sift dry ingredients and fold gently into egg mixture alternatively with milk until well combined. Pour into a lined 25cm x 18cm slice tin.
Combine cream cheese, 100g yoghurt and remaining egg until smooth. Using a spatula, carefully swirl through the cake mixture.
Press apples into the slice and bake at 180oC for 40-45mins, until golden and set. Allow to cool 5 minutes before turning onto a wire rack to cool completely.
For serving, combine remaining yoghurt and lemon rind and drizzle over slice.
(Source: Dairy Australia from the Good Health Recipe Book 2)
Chicken Lentil Curry
Ingredients
(Serves 4)
3 medium sized chicken breasts
200g red split lentils
1 large or 2 small onions
½ fresh green chili (optional)
1 tea spoon of ground turmeric
2 tea spoons of korma curry powder
1 tea spoon freshly chopped ginger
1 tea spoon salt
1 tea spoon whole cumin seeds
3 cloves of garlic
½ tea spoon cayenne pepper
2 table spoons lemon juice
¼ tea spoon ground cinnamon
¼ tea spoon ground nutmeg
Procedure:
1. Peel and finely chop half of the ginger and place in a pan with the sliced onions, lentils, turmeric and korma powder. If you like your curries hot then add the sliced green chili now.
2. Add 2 pints/1 litre of water to the pan, cover with a lid and bring it to a simmer. Turn the heat right down and leave it to simmer for 40 minutes. Leave the lid very slightly ajar to stop it boiling over.
3. Cut the chicken into small cubes and add to the pan. Cook for another 25 minutes until the meat is done. It is crucial that you remember to stir the pan regularly (every 5-10 minutes) as it is at this stage that it is most likely to burn.
4. Heat the oil in a frying pan and once hot, fry the whole cumin seeds for 30 seconds. Add the remaining chopped ginger and garlic and fry for a minute more. Add the cayenne pepper in the pan and mix in with the other spices then immediately put the whole lot in main pot. Put the lemon juice, salt, nutmeg and cinnamon in the main pot and cook for another 3 minutes. Serve with long grain or basmati rice.
(Source: http://www.the-gi-diet.org)
Spiced Apricot Turkey
Ingredients
(Serves 4)
4 turkey breasts
rind of one orange, thinly shredded
225g of dried apricots
250g/1 cup unsweetened yogurt
1 table spoon of ground cumin
2 tea spoon of ground turmeric
2 tea spoon of ground coriander
2 cloves of garlic, crushed
2 pinches salt
pepper
Procedure:
1. Cut each turkey breast horizontally down the center to make two thin slices. Add some orange rind and pepper to once side of each slice then cut the dried apricots on top.
2. Roll the turkey slices to wrap them around the apricots then insert a cocktail stick to hold the roll in place.
3. Mix the yogurt with the coriander, cumin, turmeric, salt, pepper and garlic. Brush or rub the sauce into the rolled turkey breasts.
4. Arrange the turkey in a dish and cook in a preheated oven at 190°C/380°F/Gas Mark 5 for 30-35 minutes. Check the turkey is properly cooked. Serve with white long-grain rice and brocolli.
(Source: http://www.the-gi-diet.org/recipes/spiced_apricot_turkey/recipe.php)
Spiced Apple and Yoghurt Slice
Ingredients:
3 eggs
1/4 cup caster sugar
2 tsp finely grated lemon rind
1 2/3 cups plain flour
2 tsp baking powder
1 tsp cinnamon
2/3 cup Australian reduced-fat milk
100g Australian light cream cheese
400g Australian honey or vanilla flavoured diet yoghurt
2 apples, peeled, cored and sliced
Procedure:
Beat 2 eggs with sugar and 1 tsp lemon rind until thick and pale.
Sift dry ingredients and fold gently into egg mixture alternatively with milk until well combined. Pour into a lined 25cm x 18cm slice tin.
Combine cream cheese, 100g yoghurt and remaining egg until smooth. Using a spatula, carefully swirl through the cake mixture.
Press apples into the slice and bake at 180oC for 40-45mins, until golden and set. Allow to cool 5 minutes before turning onto a wire rack to cool completely.
For serving, combine remaining yoghurt and lemon rind and drizzle over slice.
(Source: Dairy Australia from the Good Health Recipe Book 2)
Beef Chili
Serves 4
Ingredients:
340gms extra lean ground beef
1 cup chopped onion
1 cup chopped bell pepper
2 stalks celery, chopped
1 1/3 cup canned red kidney beans, drained and rinsed well
1 1/3 cup chicken broth
1 cup salsa
1 tsp cumin
1 tsp chili powder
1 tsp oregano
Salt and pepper to taste
Procedure:
In a large pot, cook ground beef, onion, bell peppers, celery, cumin, chili powder and oregano, over medium heat until the beef is no longer pink (approximately 10 minutes).
Add kidney beans, broth and salsa. Bring to a boil, then reduce to simmer, covered for approximately 15 minutes.
Then it’s ready to serve.
(Source: Dairy Australia from the Good Health Recipe Book 2)
Lamb and pine nut pilaf
Ingredients (serves 4)
750g butternut pumpkin, peeled, deseeded, cut into 1cm pieces
Olive oil cooking spray
1 1/2 tablespoons olive oil
1 brown onion, finely chopped
1 garlic clove, crushed
2 teaspoons ground coriander
1 teaspoon ground cumin
Pinch ground cinnamon
Pinch chilli powder
1 1/2 cups basmati rice, rinsed
2 1/2 cups salt-reduced chicken stock
1 cup frozen peas
100g baby spinach leaves
2 (about 200g each) lamb backstraps
1/4 cup pine nuts, toasted
2/3 cup plain Greek-style yoghurt
Fresh coriander leaves, to serve
Procedure
Preheat oven to 230°C. Line a large baking tray with baking paper.
Place pumpkin, in a single layer, on tray. Spray with oil. Season with salt and pepper.
Bake for 15 to 20 minutes or until tender.
Meanwhile, heat 1 tablespoon of oil in a large, heavy-based saucepan over medium heat. Add onion and garlic. Cook, stirring occasionally, for 6 to 7 minutes or until onion is tender.
Add coriander, cumin, cinnamon and chili powder. Cook, stirring for 1 minute or until aromatic.
Add rice and stock to pan. Increase heat to high. Bring to the boil. Reduce heat to low. Simmer, covered for 10 minutes. Add peas. Cover and simmer for 3 to 4 minutes or until rice is tender and liquid mostly absorbed. Add spinach leaves.
Stir to combine. Remove pan from heat. Cover.
Meanwhile, heat the remaining oil in a frying pan over medium heat. Season both sides of lamb with salt and pepper. Cook for 3 minutes each side for medium or until cooked to your liking.
Thinly slice lamb. Add pumpkin, pine nuts and lamb to rice mixture. Stir to combine. Serve with a dollop of yoghurt and coriander.
(Source: http://www.taste.com.au/recipes)
Three-mushroom noodles
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Ingredients (serves 4)
185g wide long-life noodles
1 bunch broccolini
2 tsp vegetable oil
8 green shallots, ends trimmed, diagonally cut into 8cm lengths
80ml (1/3 cup) hoisin sauce
1 x 150g punnet oyster mushrooms
1 x 100g punnet shiitake mushrooms, halved
1 x 100g punnet enoki mushrooms
Procedure
Cook noodles in a saucepan of boiling water following packet directions or until tender. Drain. Return to pan and cover.
Meanwhile, remove florets from the broccolini and discard. Slice the stalks lengthways into thin strips.
Heat the oil in a wok over medium-high heat.
Add the broccolini and stir-fry for 2-3 minutes or until tender crisp.
Add shallot and stir-fry for 2 minutes.
Add hoisin sauce, and oyster and shiitake mushrooms, and stir-fry for 2-3 minutes.
Add enoki and stir-fry for 1 minute.
Divide noodles among bowls.
Top with mushroom stir-fry and serve immediately.
(Source: http://www.taste.com.au/recipes)
Balsamic chicken and white bean salad
Ingredients:
(serves 4)
600g skinless chicken thigh fillets, trimmed
2 garlic cloves, crushed
1 tablespoon wholegrain mustard
2 tablespoons balsamic vinegar
olive oil cooking spray
400g can cannellini beans, drained
250g cherry tomatoes, halved
1/2 cup low-fat feta cheese, crumbled
50g rocket leaves
1 lemon, cut into wedges, to serve
Method:
- Season chicken with salt and pepper. Whisk garlic, mustard and vinegar in a ceramic dish. Add chicken and turn to coat. Cover and refrigerate for at least 20 minutes.
- Preheat a barbecue plate on high heat. Remove chicken from marinade. Lightly spray chicken with oil. Cook for 1 minute each side or until golden. Reduce heat to medium-low. Cook chicken for 6 to 8 minutes each side or until cooked through.
- Transfer to a plate. Cover and stand for 5 minutes.
- Slice chicken. Combine beans, tomato, feta, rocket and chicken in a large bowl. Toss gently. Spoon onto plates. Season with pepper. Serve with lemon.
Source : Super Food Ideas - December 2005, Page 38
Chargrilled chicken with orange, asparagus & beans
Cooking Time: 10 minutes
Ingredients:
(serves 4)
2 large (about 500g) single chicken breast fillets
1 tsp ground cinnamon
80ml (1/3 cup) fresh orange juice
2 tsp honey
2 tsp olive oil
2 bunches asparagus, woody ends trimmed, halved diagonally
150g baby green beans, topped
2 tsp white wine vinegar
1 x 400g can butter beans, rinsed, drained
1 orange, segmented
1/3 cup fresh continental parsley leaves
Method:
Place the chicken in a glass dish. Combine cinnamon and half the orange juice, honey and oil in a jug. Pour over chicken and turn to coat. Cover and place in the fridge for 15 minutes to marinate.
Cook the asparagus and green beans in a saucepan of lightly salted boiling water for 2 minutes or until bright green and tender crisp. Refresh under cold running water. Drain.
Preheat a chargrill on high. Add the chicken and cook for 3-4 minutes each side or until just cooked through. Transfer to a plate and set aside for 5 minutes to cool. Thinly slice across the grain.
Meanwhile, whisk the vinegar and the remaining orange juice, honey and oil in a jug. Taste and season with pepper.
Place the asparagus, green beans, butter beans, orange and parsley in a bowl and toss to combine. Divide salad among serving plates. Top with chicken and drizzle over the dressing to serve.
(Source: http://www.taste.com.au)
Grilled Dill Salmon with Olive Sauce
(Source : http://www.the-gi-diet.org)
Not only is salmon a low GI food but it is also a rich source of omega-3, one of the good fats high in anti-oxidants. If you are concerned about the mercury deposits in salmon then consider only eating wild salmon, although this is much more expensive.
Ingredients
(Serves 3)
3 medium sized salmon filets
1 lemon
2 teaspoons chopped fresh or dried dill
1 cup olives/200g black olives
a handful of fresh parsley
1¼ cups/300g natural yogurt
a pinch of salt
Procedure :
1. Line a tray suitable to go under the grill and place the salmon fillets in it. Cut the lemon and squeeze half of the juice over the salmon then sprinkle with half the dill. Place under a medium grill for 4 minutes then remove, turn over and coat the other side of the salmon with the rest of the lemon juice and dill. Cook under the grill for a further 4 minutes
2. Whilst the salmon is cooking, chop the olives and the parsley into small pieces ready to be added to the yogurt.
3. Mix the olives and parsley together with the yogurt and a pinch of salt and serve as an accompaniment for the salmon.
Roasted Mushroom & Lentil Cakes
Source: http://www.the-gi-diet.org)
These mushroom and lentil cakes are as healthy as they are tasty. Low GI, low in fat and a great source of protein for vegetarians.
Ingredients:
(Serves 4)
½ cup/100g dried red lentils
2 cups/150g chestnut mushrooms/crimini mushrooms, sliced
2/3 cup/75g walnuts, chopped
1 medium onion
1 egg
1 tablespoon Worcestershire sauce
2 tablespoons soy sauce
1 teaspoon mixed herbs/italian seasoning
Procedure:
1. Cook the lentils in boiling water for 10 minutes, skim off any scum then simmer for a further 15 minutes. Meanwhile finely chop the onion, mushrooms and walnuts.
2. Drain the lentils, then when cooled combine with all the other ingredients in a mixing bowl. Use your hands to mix the ingredients together.
3. Lightly grease a baking tray with a little butter. Form the mixture into four evenly sized cakes using a pastry cutter or similar and place them on the greased baking tray. Cook at 190°C/380°F/Gas Mark 5 for 25-30 minutes.
Roast some sweet potatoes, carrots and cherry tomatoes and serve together with the cakes and sugar snap peas. They are particularly good when served with vegetable gravy.
Lebanese Lamb Skewers
This marinade caramelises really nicely on the grill. You could also use the marinade on duck, or any cut of lamb.
If you use wooden skewers, soak them in cold water for 2–3 hours to prevent them from burning when cooking under the grill or on the barbecue. You can buy baharat which is a Lebanese spice blend from Middle Eastern stores
Makes 12 skewers
1 kg (2.2 lb) lean lamb leg meat, cut into large cubes (you need 36 pieces of meat 2.5 cm/1 inch)
Marinade
3 tablespoons red wine
1 tablespoon pomegranate molasses
1 teaspoon baharat
Salad
1 cucumber sliced
1 onion sliced
1 tomato sliced
Fresh herbs of choice
Method :
Combine the diced lamb with the marinade ingredients in a bowl and mix thoroughly. Cover and leave to marinate for at least 2 hours in the fridge.
Heat a grill, barbecue or griddle pan to medium-high. Thread 3 pieces of lamb on each skewer and cook for 2 minutes on each of the 4 sides, then rest for 5 minutes before serving. The lamb should be pink and tender, but you can adjust cooking time for personal preference.
Serve with on a bed of freshly sliced veggies such as Onion, Tomato, Cucumber and fresh herbs. Drizzle the fresh salad with OptOmega.
Low-Glycemic Meals in Minutes by Laura Kalina, and Cheryl Christian
This book is available at www.unitogether.com
Nutrimeal Drink
My Husband Greg made an Excellent Nutrimeal shake, that is now my Favorite!
Berry Rev Shake:
1 Cup frozen berries (strawberries, or your fav)
1 Can Rev 3
3 scoops Strawberry Nutrimeal
Mix all up in a blender and enjoy!!!!
Debbie Gates
Founding Scientist Dr Myron Wentz receives.......Albert Einstein Award 2007
http://www.usana.com/dotCom/news/einsteinAward.jsp