My Favourite Low GL Recipes

Discussion in 'GI Diet Support Forum' started by prettypink, 27 August 2010 Social URL.

  1. prettypink

    prettypink Full Member

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    I thought it would be a good idea to share some recipes on here that people enjoyed.

    Here's 2 of my favourite recipes, both taken from Patrick Holford's Low GL Diet Cookbook.

    Low GL Granola
    Serves 2
    1 tbsp coconut oil or olive oil
    1 tbsp xylitol
    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.

    Total GL - 10

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


    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 Marigold Reduced Salt Veg Bouillon powder dissolved in 210ml water
    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)
    Total 10GL

    Hope you enjoy this.
     
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  3. irish molly

    irish molly Maintaing LT loss on GL

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    This is one I have regularly. All low GL and a total of 245 cals. Make it it by three to have two portions in the fridge as it will keep fine a for a couple of days.
    Chick pea curry (1/3 tin chick peas,1/3 tin toms,garlic, bay leaf,cinnamon,125g courgette, 1/4 pepper, 2 mushrooms, stick celery, 1/4 onion, dessertsp of creme fraiche.) added 125g bird's eye 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. Serve it over a large green salad seasoned with lemon juice and pepper.

    For a change add 70g chopped prawns and juice of quarter lemon instead of chick peas. Total cals will be the same at 245.
     
  4. prettypink

    prettypink Full Member

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    Rozanne Stevens Recipes

    I was at the Rude Health Show in Dublin over the weekend and Rozanne Stevens was demonstrating some low calorie, low GL, low fat recipes. I thought I'd share them with you here.

    Preheat oven to 200c

    Salmon (in a parcel - she had some fancy name for it but for the life of me I can't remember it!)

    Get a large square of parchment paper and place the salmon diagnolly 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. She added a red onion marmalade but it works just as well without it.

    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).
     
  5. prettypink

    prettypink Full Member

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    Rozanne Stevens Baked Peaches

    A lovely dessert that can be served warm or cold with ice cream or yoghurt.

    Allow 1 peach per person.

    Preheat oven to 200c.

    Peaches
    Stem ginger in syrup
    Gluten free biscuits
    Elderflower cordial

    Halve and de-stone a peach, then cut side up in a dish.

    Lightly crush some low gl / gluten free biscuits or oatcakes (whatever variety you want) over the peaches.

    Slice some stem ginger and add this to the top of the peaches, then spoon some of the syrup over the peaches.

    Finally add some elderflower cordial over them and pop in the oven for about 20 minutes.

    This works ok without the cordial but your biscuits will be a bit dryer.
     
  6. prettypink

    prettypink Full Member

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    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.

    I have this with me today for lunch...
     
  7. irish molly

    irish molly Maintaing LT loss on GL

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    Aw! I really wanted to go to the Rude Health Show, but was coming back from Kerry. I wanted to hear Patrick Holford speaking.
    They are nice recipes. I make a similar bean soup but don't use the sweetcorn. I must add it next time.
    Hope the show helped get you back on track!!
     
  8. prettypink

    prettypink Full Member

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    I was looking forward to hearing him too but wasn't lucky enough to get tickets! They were all gone by 11.15 and the doors only opened at 11!! It was a good show and definitely got some tips from it.
     
  9. maccalenny

    maccalenny Full Member

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    Could we wake this thread up again? I love to get ideas from fellow GI/GL-ers!
    Not a 'real' recipe, just something I did for lunch today and will definitely be doing again...
    I heated a blob of olive oil, and chucked in about 1/2 teaspoon mild chili powder, and a few onion and mustard seeds. I would have put in a chopped onion but couldn't be bothered. I added a few chopped mushrooms, then when they were about done I put in about half a tin of green lentils, warmed them up, then finally a spoonful of Philly light with garlic and herbs. I was actually wanting some passata but had run out....Anyway it was gorgeous......

    Kate
     
  10. maccalenny

    maccalenny Full Member

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    Following on from the spicy lentil thingy at lunchtime, and with half a tin of green lentils to use up, I cooked a couple of leeks and some mushrooms in a bit of stock, then added the rest of the lentils and the rest of the Philly with garlic and herbs. Served it with wholemeal pasta - only a tiny amount for me obviously - husband said it was the nicest meal for weeks! Result!!:D

    Kate
     
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