Useful GI/GL Recipes

[irish molly]

A few people are looking for food ideas. I've found these on different threads in this forum so thought it might help to put them together. Hope it encourages to add some more to it too.

[irish molly]

250g Porridge Oats
100g bran flakes
25g wheatgerm
25g sunflower seeds
50g of raisins or sunflowers
200g apricots (says you can use figs, pears or dried fruits in gen)
50g of hazelnuts or brazils. I used pecans though which are fine

Mix up and put in airtight container
Makes 10 portions

[irish molly]

Blueberry Muffins

not low fat, but they are low GL:

25g olive oil
2 eggs
100g ground almonds
2 tbsp blueberries
1 tsp baking powder
3 tsp Agave syrup available from Tesco

-whisk oil, sweetner and eggs together.
-add dry ingredients and mix thoroughly.
-add blueberries and mix gently.
-put into individual ramekins and microwave for 1-2 mins, depending on size of ramekin and strength of microwave. Or put into non-stick muffin tin and bake at 190C for about 15 mins. Too long makes them rubbery, apparently. They should be just springy on top.

[irish molly]

Low GL Granola

Serves 2
1 tbsp coconut oil or olive oil
1 tbsp xylitol or other sweetener
50g whole oat flakes
1 tbsp flaked almonds
1 tbsp macadamia nuts, roughly chopped
1 tbsp pumpkin seeds
1 tbsp ground almonds

1. Gently melt the oil in a frying pan and add the sylitol, add the oat flakes and stir for 3 minutes or until they start to go golden and crisp up slightly.
2. Add the flaked almonds and macadamia nuts and cook for a further 2 mins.
3. Remove from the heat and stir in the pumpkin seeds and ground almonds.

Serve with fruit compote (I tend to stew an apple in a little bit of water with cinnamon) and a good dessertspoonful of live yoghurt.

You can also try other nuts and seeds such as hazelnuts, walnuts, pecans and sunflower seeds.

[irish molly]

Gram Flour Flatbreads

Serves : 4
Ready In : 20 minutes or less



Ingredients

• 100g gram flour
• Pinch of salt
• 110ml water
• Olive oil for frying

Instructions

1. Mix all ingredients together (not the oil) until you have a smooth batter.
2. Leave to rest for 10 minutes.
3. Lightly oil your frying pan and heat on the hob (as if making pancakes).
4. Pour 2 - 3 spoonfuls of the batter into the hot pan, and spread with the back of a spoon.
5. When a nice light brown underneath flip over.
6. Serve warm or cold, and can be stored in an airtight tin for a few days, though they do not keep as soft as breads that contain gluten.

We don’t usually add salt to any of our recipes, but with breads and some flours it really needs a little bit to help the process along.

We think that the addition of a pinch of spice or herbs to the mix will add lovely flavour and interest too.

You can use this recipe with other flours, we're going to try it with stoneground spelt and see how it goes!

Gram and other speciality flours are widely available in supermarkets and health food shops.

[irish molly]

Tabbouleh Salad

This is a salad you see a lot in the grocery store deli. It is very simple to make and very tasty to eat. The main ingredient is parsley so be sure to use Italian parsley for best flavour. Enjoy half a whole wheat pita along side your exotic yet simple lunch.

10fl.oz/250ml water
4oz/120grm bulgur
½ tsp grated lemon rind
2 tbsp lemon juice
2 tbsp extra-virgin olive oil
1 small clove garlic, minced
½ tsp each salt and pepper
¼ tsp ground cumin
1 can (19 oz) chickpeas, drained and rinsed
3 plum tomatoes, diced
Quarter cucumber, diced
Small bunch finely chopped fresh Italian parsley
7 tbsp finely chopped fresh mint
1 tbsp chopped fresh chives

In saucepan bring water to boil; add bulgur. Cover and reduce heat to low and cook for about 10 minutes or until water is absorbed. Using fork, scrape into large bowl; let cool.
In small bowl whisk together lemon rind and juices, oil, garlic, salt, pepper, cumin and cayenne; pour over bulgur. Stir in chickpeas, tomatoes, cucumber, parsley, mint and chives until well combined.
Makes 4 servings.

[irish molly]

Pizza-topped Chicken

pizza-topped chicken (SW website)
Prepare your ingredients:
½ small red onion, chopped
½ red pepper, chopped
1 small clove of garlic, crushed
1 tbsp stock, made from Vecon/Bovril
2 vine tomatoes, skinned and chopped
1 tbsp tinned tomatoes
1 tsp tomato puree
1 tsp oregano
1 chicken fillet
Fry Light
42g low fat hard cheese, grated
1 cherry tomato, halved
fresh basil, roughly chopped

Assemble your “pizza”…
1. Place the onion, pepper and garlic in a small saucepan with the stock and simmer for a few minutes.
2. Add the vine tomatoes to the pan, then the tinned tomatoes, tomato puree and oregano.
Cut the chicken fillet in half horizontally, being careful not to cut it the whole way through. Fold open to make a butterfly shape. Spray a non-stick frying pan lightly with Fry Light then fry the chicken to give colour on both sides. Place the chicken on a baking tray and place in the oven, Gas Mark 7/220ºC for 15-20 minutes.

3. When cooked, place the tomato mixture on top of the chicken. Add the cheese and sprinkle with basil. Place the cherry tomato on the top, then put back in the oven for 5 minutes.

[irish molly]

Spicy Chick pea Stew
Serves Three
1 tin chick peas,
1 tin toms,
3 cloves garlic,
2 bay leaf,
½ tsp cinnamon,
1 courgette roughly chopped
Red pepper roughly chopped
3 stick celery,
1 onion,
300g frozen mixed veg

Bung everything except the chick peas and mixed veg in a pan. Simmer for 10-15 mins Add chick peas and mixed veg and bring back to the boil and simmer for 5 mins.
Add Juice of a lemon and 3 dessert spoons of crème fraiche.
Serve it over a large green salad seasoned with lemon juice and pepper.

For a change add 300g chopped prawns instead of chick peas.

[irish molly]

Salmon in a parcel
Preheat oven to 200c
Get a large square of parchment paper and place the salmon diagonally on it. Add a splash of light soy sauce and sesame oil.
Then peel a carrot and discard the outer skin, then continue peeling the carrot over the fish (use about 1/2 carrot per person) and do the same with a courgette. Add some sliced mangetout and another dash of soy sauce. You can add some red onion marmalade if desired.
Fold over the paper and roll in all the edges to create a sealed parcel. Pop this in the oven for 15 minutes until the salmon is cooked and veg is still slightly crunchy.

You can change the vegetables (peppers, onions etc).

[irish molly]

Rozanne Stevens Mixed Bean Soup

1 red onion finely diced
2 cloves of garlice finely diced
1 or 2 chillies deseeded and finely diced
1 teaspoon of cumin and coriander
1 tin of tomatoes
1 tin of kidney beans
1 tin of cannelini beans
1 tin of sweetcorn
1 tin of tomatoes
1 litre of stock

To serve, fresh coriander and creme fraiche. You could also add a serving of salsa to this (tomato, onion, coriander and advocado).

Fry the onion and garlic for a couple of minutes until softened. Add the chilli, cumin and coriander and fry for another minute. Add the tomatoes, stock and beans. Simmer for 10 minutes and serve.

[irish molly]

Lentil Dhal


Serves four
300g lentils
600 ml water
1 large onion
1 red pepper
4 garlic cloves crushed
1 chilli finely chopped
1 vegetable or chicken stock cube
1 400g can chopped tomatoes
1 tsp ground cumin
1 tsp ground coriander .

Put the lentils in the water with the onion, garlic,chilli and stock cube.
Bring to the boil and cook for ten minutes
Add tomatoes,cumin,coriander, chopped pepper.
Cook for about 20 minutes, stirring occasionally.
Stir in a tablespoon of creme fraiche to make it creamy.
You can cook 35g of quinoa(dry weight) to add as a side dish to make a very filling dinner.
You could add some celery or carrots to this if you wish.

[irish molly]

Easy Lentils


I heated a teaspoon of olive oil, and add in about 1/2 teaspoon mild chili powder, and a few onion and mustard seeds. Add a chopped onion. Add a few chopped mushrooms, then when they were about done add in a half a tin of green lentils, warmed them up, then finally a spoonful of Philly light with garlic and herbs.

[irish molly]

Chicken Curry


Serves 2

1 tbsp coconut oil or olive oil
2 chicken breasts, trimmed of fat and sliced
1 tsp ground cumin
1/2 tsp turmeric
4 cloves garlic, crushed
1 mild red chilli deseeded (or dry chilli can be used)
2 onions, chopped
2 tsp Reduced Salt Veg stock powder dissolved in 210ml water (or use1/2 cube)
210ml coconut milk

1. Heat the oil in a frying pan and sear the chicken, then remove and set aside.
2. Fry the cumin and turmeric in the pan for a few seconds before adding the garlic and chilli and sauteing for 30 seconds.
3. Add the onion and fry to soften them.
4. Pour the bouillon liquid into the pan with the coconut milk, return the meat to the pan and simmer until the chicken is cooked - about 20 - 30 mins.

I also like to add some green veg (like fine beans) to the curry.

Serve with 45g brown basmati rice (dry weight)

[irish molly]

Chicken Jambalaya

This is a traditional Cajun dish in which rice is used to sop up the rich juices of the stew.
2 tsp rapeseed oil
2 stalks celery, chopped
2 green bell peppers, seeded and diced
2 cloves garlic, minced
1 onion, chopped
450g (1 lb) boneless skinless chicken, cut into ½ inch cubes
2 tsp each dried thyme leaves and oregano
1 tsp chili powder
¼ tsp cayenne pepper (optional)
500ml (1 pint) chicken stock (low fat, low sodium)
2 cans (2x400g) stewed tomatoes
1 can (1x410) red kidney beans, drained and rinsed
170g (6oz) brown rice
1 bay leaf
6g (1/4oz) chopped fresh flat leaf parsley

1. Heat oil in a Dutch oven over medium heat. Cook celery, garlic and onion for about 5 minutes or until softened. Add chicken, thyme, oregano, chili powder and cayenne; cook stirring for 5 minutes.
2. Add chicken broth, green bell peppers, tomatoes, kidney beans, rice and bay leaf; bring to a boil. Reduce heat to low, cover and simmer, stirring occasionally for about 20 minutes or until rice is tender. Let stand 5 minutes. Remove the bay leaf and discard. Stir in parsley before serving.

Makes 4 servings.
Turkey Option: You can use boneless skinless turkey for the chicken.
Seafood Addition: Add 240g (8 oz) of small raw prawns, peeled and deveined during the last 10 minutes of cooking.

[irish molly]

Chocolate Drop Cookies

These are moist little cookies that are great to eat warm and dunk into a glass of milk for snack time. You might be surprised to see beans in a dessert recipe but it keeps the batter tender and adds fiber the kids won’t even know they’re getting. Sometimes it pays to be sneaky.
90g (3oz) non-hydrogenated soft margarine
90g (3oz) wholemeal flour
1 tbsp wheat bran
Sugar substitute equivalent to 120g (4oz) sugar
125ml (¼ pint) cooked white kidney beans
35g (1½oz) unsweetened cocoa powder
90ml (3 fl oz) skim milk
1 egg
2 tsp vanilla
½ tsp baking soda

1. Put white kidney beans, wheat bran and 30ml (1fl.oz) skim milk in food processor and puree until well blended.
2. Put the margarine, flour, sugar substitute, bean puree, cocoa powder, remaining skim milk, egg, vanilla and baking soda in a bowl and beat until combined.
3. Preheat oven to 190C (gas mark 5).
4. Drop batter by heaping teaspoonfuls onto a greaseproof paper lined baking sheet. Bake for about 10 minutes or until firm to the touch. Let cool on a rack.

Makes about 24 cookies.
Storage: Keep in a resealable bag or airtight container for about 3 days at room temperature or in freezer for up to 3 weeks.