Mexican Corn and Zucchini Fritters

Mexican Corn and Zucchini Fritters

Another kids friendly recipe from the Healthy Kids website. You can even get the kids involved in whisking some of the ingredients or mashing the avo. Any leftovers can be added to lunch boxes the next day. Serves: 4 (Makes 12 fritters) Preparation Time: 10 minutes Cooking Time: 20 minutes       Ingredients: 2 […]

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Sweet Chilli Chicken and Noodle Salad

Sweet Chilli Chicken and Noodle Salad

An easy recipe for when you are running late or have leftover BBQ chicken. Dried rice noodles are medium GI but the dressing helps to lower the overall GI of the meal. Serves: 4 Preparation Time: 20 minutes Cooking Time: 5 minutes Ingredients: 200g dried rice stick noodles 2 cups chopped cooked skinless chicken breast, […]

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Tuna Falafel and Tabouleh Salad

Tuna Falafel and Tabouleh Salad

A great lunch or light dinner option, packed with the goodness of high protein, low GI chick peas. Serves: 4 (makes about 18 falafels) Preparation Time: 30 minutes Cooking Time: 10 minutes     Ingredients: 400g can chick peas, rinse and drained 1 clove garlic, crushed 1 tsp ground cumin 1 tsp ground coriander 2 green […]

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Salmon, Ricotta and Quinoa Cups (gluten free)

Salmon, Ricotta and Quinoa Cups (gluten free)

An easy lunch-box filler or light lunch, these quinoa cups from the Healthy Kids team are a great high protein, lower GI option and gluten free to boost. The recipe can be prepared a day ahead. Keep cooked quinoa cups refrigerated in a container until required. Serves: 6 (Makes 12) Preparation Time: 20 minutes Cooking […]

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Lentil Napoletana Pasta Twists

Lentil Napoletana Pasta Twists

This is a simple pasta dish that is easy to get the kids involved in the prep and ‘sneak’ in those veggies! Cook the pasta al-dente to ensure it is low GI. If desired, accompany the meal with a garden salad. It is high in carbs so just watch your portion size. Serves: 6 Preparation […]

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Tex-Mex Tofu Soft Tacos

Tex-Mex Tofu Soft Tacos

This family friendly recipe from Dr Joanna McMillan is best when you pop everything in the middle of the table so that everyone can make their own. It’s a wonderful way to get everyone around the table for a fun dinner. Here they have used tofu in place of meat and if you have a vegan […]

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Tuna Bean Patties

Tuna Bean Patties

Dr Joanna McMillan has provided this recipe that you can easily whip up when you don’t have much in the fridge. You can make up a batch of these patties and cook some for dinner that night and freeze the rest in a Ziploc bag for later. Using your freezer is a great way to […]

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Sicilian Chilli Tuna Pasta

Sicilian Chilli Tuna Pasta

  Dr Joanna McMillan believes that “Sometimes the simplest dishes can taste the best and this recipe is a great example of that. Of course it does come down to using the best quality ingredients. In this case look for the best cherry tomatoes, fresh crisp rocket, a good brand of tuna and a robust […]

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Black Bean Soup

Black Bean Soup

Dr Joanna McMillan in her Get Lean program is a big fan of legumes. They provide protein, low GI carbohydrates, all three types of fibre and a whole host of vitamins, minerals and phytonutrients. They are a particularly good source of folate, essential throughout our lives to help prevent DNA damage that ultimately is at the […]

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Parmesan Crumbed Lamb Cutlets with Cannellini Mash

Parmesan Crumbed Lamb Cutlets with Cannellini Mash

A classic dish given a nutritional boost from Dr Joanna’s Get Lean program. Use wholegrain breadcrumbs and then fry in super healthy, excellent quality extra virgin olive oil. Joanna’s tip: “I never buy breadcrumbs as I have rarely seen wholegrain versions, plus at home it’s such a good way to use up bread that’s two […]

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Crispbread

Crispbread

There is little more than old-fashioned oats and spelt flour in these low-GI crackers, which are easy to make and endlessly useful to have on hand. They will keep for about 2 weeks in an airtight container. Makes: 18 Ingredients: 350ml water, plus extra, to glaze 1 cup old-fashioned rolled oats ½ teaspoon salt 2 […]

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Spicy Beef & Noodle Lettuce Wraps

Spicy Beef & Noodle Lettuce Wraps

Yet another illustration of how readily the principles of The Nordic Way can be applied to foods in your favorite ethnic traditions. These beef bundles get a hint of Southeast Asia from rice noodles and lemongrass. Serves: 1 Ingredients: 58g / 2 ounces bean thread noodles Boiling water, as needed, for the noodles Olive oil […]

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Stuffed Peppers with Lamb, Quinoa & Lemon

Stuffed Peppers with Lamb, Quinoa & Lemon

Preserved lemon is used widely in Middle Eastern cuisines, especially that of Morocco. They are an easy way to add a citrusy complexity to grain dishes, stews, and other recipes and offer a counterpoint here to the sweet currants and meaty lamb. Serves 1 Ingredients: 1⁄3 cup quinoa, rinsed and drained 70g / 2½ ounces lean […]

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Warm Rye Cereal with Apple and Hazelnuts

Warm Rye Cereal with Apple and Hazelnuts

This coarse, rustic style of hot cereal is popular in Denmark. If you prefer a smoother texture, simply triple the liquid quantities and cook until creamy. Thanks to the apple and apple juice, you’ll find you won’t even be tempted to add sweetener. Ingredients: 1 cup rolled rye flakes or old fashioned rolled oats 2⁄3 […]

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Cheater’s Skyr

Cheater’s Skyr

Skyr has been part of the Scandinavian diet for millennia, and the rest of the world is now taking note of its rich flavor and probiotic qualities. It is similar to labneh in that it can be served as a spread on its own, as a flavoured topping, ir like yoghurt. You may be able […]

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Cod with Carrot & Hazelnut

Cod with Carrot & Hazelnut

For fans of battered fried fish this all-in-one tray bake meal offers a wholesome alternative, with chia seeds and hazelnuts providing the crunch, not doughy breading. Serves: 1 Ingredients: 140g / 5 ounces skinless cod fillet 1 large egg white 1 tablespoon chia seeds or sesame seeds Juice of 1/2 lemon 2 carrots, halved lengthwise 1 […]

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Rye and Caraway Bread

Rye and Caraway Bread

If you are toasting this bread, note that it will take a little longer to turn golden than other breads. Try adding different seeds, such as sunflower seeds or pepitas (pumpkin seeds). Recipe reproduced with the kind permission of Murdoch Books from Dr Alan Barclay’s Reversing Diabetes. Makes: 1 loaf (16 slices) Prep time: 15 minutes […]

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Potato and Cauliflower Masala Dosa

Potato and Cauliflower Masala Dosa

• Serves: 4 • Preparation time: 20 minutes • Cooking time: 30 minutes Masala: 300g (10oz) lower-GI potatoes, such as Carisma, cut into 3 cm (1¼in) cubes • 350g (12oz) cauliflower, cut into small florets • 2 tbsp curry leaves, plus extra to serve • olive oil spray • 1 brown onion, sliced • 2 […]

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Shitake, Ginger and Tofu Hokkien Noodles

Shitake, Ginger and Tofu Hokkien Noodles

Chinese black vinegar is available from Asian supermarkets and is delicious added to Asian stir fries, marinades and salad dressings. This recipe is from The Low GI Vegetarian Cookbook (Hachette Australia and Da Capo USA). •  Marinating time: 4 hours • Preparation time: 15 minutes • Cooking time: 15 minutes • Serves 4–6 Ingredients: 2 tbsp low-sodium […]

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Tarragon Chicken and Beans

Tarragon Chicken and Beans

Serves 4 • Preparation 15 minutes • Cooking 35 minutes Ingredients olive oil spray • 4 x 120g (4oz) boneless, skinless chicken thigh fillets, fat trimmed • 2 red onions, cut into wedges • 2 celery stalks, sliced • ½ cup dry white wine • 1 small handful tarragon leaves, plus extra leaves and flowers […]

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Barbecued Corn with Avocado Cream

Barbecued Corn with Avocado Cream

The avocado cream can also be used as a creamy topping for jacket potatoes or as a spread for toast or sandwiches. Serves 2 • Preparation 5 minutes + 15 minutes soaking • Cooking 20 minutes Ingredients 2 corn cobs, husks attached • 1 long red chilli, finely chopped • lime cheeks, to serve • For […]

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Minted yoghurt, lamb and pumpkin on Bürgen® Pumpkin Seed

Minted yoghurt, lamb and pumpkin on  Bürgen® Pumpkin Seed

A roast on a sandwich. Use butternut pumpkin to lower the GI even more and enjoy it on Low GI Bürgen® Pumpkin Seed bread. A delicious high protein low GI meal. Serves: Makes 2 Sandwiches       Ingredients: 1 cup of roasted butternut pumpkin cubes ½ cup reduced fat greek yoghurt 1 tsp lemon zest 2 Tbs finely […]

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Antipasto Toastie

Antipasto Toastie

Try this toastie for a filling lunch or light dinner. Any Low GI Bürgen®  bread will work but this is made on the Pumpkin Seed variety for added texture and deliciousness. Serves: Makes 2 Toasties       Ingredients: 2 chargrilled red capsicum halves, thinly sliced 2 fresh bocconcini, sliced 2 bottled artichokes, sliced 2 Tbs tomato pesto […]

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Waldorf Salad with Chicken on Bürgen® Wholegrain and Oats

Waldorf Salad with Chicken on Bürgen® Wholegrain and Oats

A new twist on a classic salad. Lovely combination of ingredients on delicious Low GI Bürgen® Wholegrain and oats bread. Serves: Makes 2 Sandwiches       Ingredients: 1 red apple, finely cubed 1 stick of celery, thinly sliced 60g walnuts, roughly chopped 1 Tbs reduced fat mayonnaise 1 Tbs low fat greek yoghurt Squeeze of lemon juice […]

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Herbed Salmon and Cress on Bürgen® Wholegrain and Oats

Herbed Salmon and Cress on Bürgen® Wholegrain and Oats

A wonderful combination of high protein ingredients for a light lunch on delicious Low GI Bürgen® . Serves: Makes 2 Sandwiches       Ingredients: 200g hot smoked salmon 4 Tbs ricotta 1 tsp lemon juice 1 tsp lemon zest 2 Tbs finely chopped chives 2 tsp baby capers Thinly sliced Lebanese cucumber Watercress Method: Flake salmon.  Combine […]

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Spiced Egg & Lettuce on Bürgen® Wholemeal & Seeds

Spiced Egg & Lettuce on Bürgen® Wholemeal & Seeds

A delicious egg and lettuce sandwich which gives you a high protein, low GI lunch made with Low GI Bürgen® Wholemeal & Seeds. Keeping you fuller for longer. Serves: Makes 2 Sandwiches       Ingredients: 3 hard-boiled eggs, chopped ¼ cup reduced fat mayonnaise ¼ tsp garam masala or curry powder shredded cos lettuce Method: Combine […]

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Mango Chicken and Almond on Bürgen® Rye

Mango Chicken and Almond on Bürgen® Rye

An easy lunch that combines chicken with almonds and mango chutney on delicious Low GI Bürgen® Rye . Yum! Serves: Makes 2 Sandwiches       Ingredients: 120g cooked chicken, cubed (use left over BBQ or roast chicken) ¼ cup reduced fat mayonnaise 2 Tbs toasted almond slivers 1 stick of celery, finely sliced 1 Tbs mango chutney snow […]

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Ocean Trout and Watercress on Bürgen® Rye

Ocean Trout and Watercress on Bürgen® Rye

A wonderful combination of high protein ingredients for a light lunch on delicious Low GI Bürgen® Rye . Serves: Makes 2 Sandwiches       Ingredients: 100g smoked ocean trout 2 Tbs light cream cheese (60% less fat) 2Tbs finely chopped capers 2Tbs finely chopped chives Finely sliced Lebanese cucumber 1 cup watercress sprigs Method: Combine cream cheese, […]

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Breakfast toast with egg and avocado salsa on Bürgen® Soy-Lin®

Breakfast toast with egg and avocado salsa on Bürgen® Soy-Lin®

A delicious, simple Sunday breakfast idea on Low GI Bürgen® Soy-Lin® . Serves: 2       Ingredients: ½ avocado, peeled and cubed 1 roma tomato, seeded and finely diced 1 Tbs lime juice 1 Tbs finely diced coriander 2 tsp sweet chilli sauce 2 poached eggs Toasted Burgen Soy-Lin Method: To make the salsa: combine […]

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Tuna, Corn and Celery Sandwich on Bürgen® Soy-Lin®

Tuna, Corn and Celery Sandwich on Bürgen® Soy-Lin®

A classic combination, full of protein and low GI carbohydrates. Makes: 2 sandwiches       Ingredients: 95g canned tuna, drained ½ cup canned sweetcorn 1 stick of celery, finely chopped ½ avocado, chopped Fresh rocket leaves Method: Combine all ingredients gently and spread over 2 slices of bread.  Top with rocket leaves and another […]

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Gabriel Gaté’s Stir-fried Chicken with Pearl Couscous

Gabriel Gaté’s Stir-fried Chicken with Pearl Couscous

A twist on a classic chicken stir fry with the addition of the pearl couscous and delicious butternut pumpkin. Serves: 2         Ingredients: about 250 g deboned, skinless chicken pieces 1 tbsp salt-reduced soy sauce juice of ½ lemon 1 tsp corn flour 1 tbsp vegetable oil ½ clove garlic, chopped ¼ onion, […]

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Gabriel Gaté’s Omelette with Pearl Couscous and Quinoa

Gabriel Gaté’s Omelette with Pearl Couscous and Quinoa

The perfect match of high protein and low GI ingredients make this dish a must try for a simple lunch or light dinner that will keep you going for longer. Serves: 2         Ingredients: ¼ cup red quinoa ¼ cup pearl couscous 4 medium eggs 0.5 tsp salt and 0.5 tsp freshly ground […]

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Gabriel Gaté’s Bean, Beetroot and Pearl Couscous Salad

Gabriel Gaté’s Bean, Beetroot and Pearl Couscous Salad

This easy, quick and nourishing salad not only provides a meal when served with wholemeal bread but it is also high in fibre and full of low GI carbohydrates. Serves: 4         Ingredients: 1 cup Blu Gourmet pearl couscous juice of 1 lemon 1 clove garlic, finely chopped 1 tsp chilli paste […]

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Seed and Nut Bar

Seed and Nut Bar

Nuts are very satisfying, but also extremely energy dense, so portion size is the key. For a vegan version, replace the honey with rice malt syrup. Preparation time: 15 minutes Cooking time: 20 minutes Makes 20 Seed and Nut Bars     2 cups unsalted raw nuts, such as almonds, macadamia nuts and walnuts ½ […]

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Honey and Nut Muesli Bars

Honey and Nut Muesli Bars

This recipe is based on one by Chrissy Freer – it is a particularly popular recipe that is taught at Anneka Manning’s Healthy Kids Lunch Boxes Bake Classes. For a nut-free version, substitute the almonds with ⅓ cup sunflower seeds or pepitas (pumpkin seeds). • Makes: about 24 • Preparation time: 15 minutes • Baking […]

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Chorizo, rice and bean bowl

Chorizo, rice and bean bowl

This delicious and nutritious meal is so quick and easy to prepare. The chorizo adds a flavour kick, and the beans and rice together provide a complete protein. For a vegetarian version, simply omit the chorizo and replace it with 150 g (51/2 oz/12/3 cups) sliced button mushrooms Preparation time: 15 minutes Cooking time: 15 minutes Serves: 4       […]

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Quinoa risotto with beans, lemon & parmesan

Quinoa risotto with beans, lemon & parmesan

This risotto uses a mix of rice and quinoa to make it more nutritious. Quinoa is a good source of protein and is rich in dietary fibre, which is linked to a reduced risk of cardiovascular disease, cancer and type 2 diabetes. It is also high in manganese, and a good source of phosphorus, magnesium […]

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Lemon-Laced Roasted Eggplant.

Lemon-Laced Roasted Eggplant.

Eggplant (aubergine) tastes great with cooked tomatoes. True. But have you ever eaten plain broiled eggplant with fresh lemon juice sprinkled on top? Dynamite! Simple, quick and delicious. End of story. Servings: 6 2 large eggplants (1¼lbs or 0.6kg each) 3 large cloves of garlic, sliced sea salt and freshly ground pepper to taste 1 […]

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Honey-Roasted Pears with Chocolate Fudge Sauce and Pecan Sprinkle

Honey-Roasted Pears with Chocolate Fudge Sauce and Pecan Sprinkle

Pears are a great low GI fruit but for a sweet treat enjoy a single serve of Anneka Manning’s Honey-roasted pears with chocolate fudge sauce and pecan sprinkle.Use single origin honeys as they have a lower GI than most commercial honeys which are made from a mixture of honeys derived from different hives and different […]

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Fish, tomato, saffron and white bean soup

Fish, tomato, saffron and white bean soup

This low GI recipe for two is rich in fibre and contains omega-3. It’s also delicious and warming – real comfort food. Just in case this isn’t enough to get you into the kitchen, count how many ‘eat to beat stroke’ foods you can spot in the ingredients list! Preparation time 10 minutes ● Cooking […]

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Breakfast quesadillas with black beans, spinach and mushrooms

Breakfast quesadillas with black beans, spinach and mushrooms

Don’t restrict these quesadillas to breakfast, they are delicious any time of day – for brunch, lunch or a light evening meal. You can replace the canned beans with 1½ cups cooked black beans if you like to prepare your own. The white corn tortillas we have tested have a low GI (52). Preparation time: […]

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Crisp-skinned salmon

Crisp-skinned salmon

When cooking salmon, don’t use a temperature that is too high (it’ll scorch the fish) or too low (it’ll stew). A strong and moderately high heat will give you a really crisp, golden skin. This is best cooked in a non-stick frying pan. If you don’t have one, lightly flour the skin of the fish […]

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Chicken and pumpkin soup with quinoa

Chicken and pumpkin soup with quinoa

When a warm and comforting soup is all that’s needed, Anneka Manning’s recipe from The Low GI Family Cookbook is the perfect meal in a bowl. Gluten-free, quick cooking quinoa is an excellent source of low GI carbs, fibre and complete protein, as well as being rich in B vitamins and minerals. Serves 6   […]

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Roasted Soy Nuts

Roasted Soy Nuts

Irresistible Roasted Soy Nuts – the perfect snack (a small handful will stay the pangs) or addition to salads. Makes 3 cups Ingredients 2 cups soybeans 1 teaspoon soybean or canola oil 1 teaspoon ground sweet paprika ½ teaspoon ground cumin ½ teaspoon ground coriander (cilantro) pinch salt, optional pinch hot ground chilli, optional Method […]

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Cauliflower and Celeriac Soup

Cauliflower and Celeriac Soup

This wonderfully comforting soup has a delicious, unusual flavour that will keep your fellow diners guessing. Use vegetable stock for Meatless Monday Meals. Serves 4 to 6 Ingredients  1 tbsp olive oil 1 onion, roughly chopped 250g/8oz celeriac, peeled and roughly chopped 450g/1lb cauliflower, roughly chopped 440g/15oz can cannellini beans, rinsed and drained 4 cups […]

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Feel-better Lentil Soup

Feel-better Lentil Soup

Lentils are a staple in Italian households. They are served in soups like this one. The sherry vinegar adds a soft sweetness to the earthiness of the lentils. Makes ten 1-cup servings         Ingredients 1 lb (450g) lentils, rinsed and drained 1 cup thinly sliced leek, white part only 2 medium carrots, horizontally […]

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Oregano Lamb Chops with Greek Salad

Oregano Lamb Chops with Greek Salad

This dish doesn’t take much to make, yet the flavours are so good you feel like you are having a feast. Close your eyes and you may well be in the Greek Islands! It’s a wonderfully simple dish that relies on the ingredients, so spend a little extra to ensure you have the best quality, […]

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Berry Bombs

Berry Bombs

For a delicious sweet treat try these berry bombs. Made using low GI raspberries and blueberries not only will this simple recipe impress your friends but they are low in kilojoules. Preparation time: 15 minutes Cooking time: 6 hours freezing time Serves: 8       Ingredients: 1 cup frozen raspberries, plus extra to serve ½ cup frozen blueberries […]

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Indian-style spiced vegetable & cheese parcels

Indian-style spiced vegetable & cheese parcels

Try these great little vegetarian parcels packed full of veggies (5 serves). Cut in half and serve as an appetiser or have it as a main meal accompanied by a lovely green salad. Preparation time: 30 minutes plus 20 minutes cooling Cooking time: 40 minutes Serves: 6       Ingredients: Olive-oil spray 400g button mushrooms, sliced […]

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Roast Beef & Winter Vegies with Currant Gravy

Roast Beef & Winter Vegies with Currant Gravy

This beef roast is easy to prepare with a delicious twist with a yummy currant gravy to finish off the meal. This dish has three serves of veggies, is high in protein and fibre, and also low in fat and kilojoules. Preparation time: 20 minutes Cooking time: 1 ½ hours Serves: 8       Ingredients: 1kg beef topside or rump […]

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Baked Bolognese

Baked Bolognese

A family favourite, easy to do and can be adapted to be gluten free by using Coles Simply Gluten Free spaghetti. It has two serves of veggies (sneak more in if needed), is high in protein and fibre. Preparation time: 20 minutes Cooking time: 20 minutes Serves: 6     Ingredients: 1 tablespoon olive oil 2 stalks […]

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Garlic & Rosemary Chicken Tray Bake

Garlic & Rosemary Chicken Tray Bake

This one tray wonder from Australian Healthy Food Guides’ 101 diabetes-friendly cookbook is great as an alternative to the Sunday Roast. It is high in protein and fibre, has three serves of veggies and freezes well. Preparation time: 20 minutes Cooking time: 55 minutes Serves: 4       Ingredients: Olive-oil spray 2 small sweet potatoes, peeled, sliced […]

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Fragrant Bulgur Wheat with Zest

Fragrant Bulgur Wheat with Zest

Bulgur wheat is used extensively in Middle Eastern cooking and not only has a low GI (48) but is delicious and takes only minutes to prepare. Try this salad as an accompaniment to chicken, or pan-fried marinated tofu slices for a vegetarian meal. Preparation time: 15 minutes Cooking time: 17 minutes Serves: 4     Ingredients: 175 […]

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Barbecued Chilli Mint Lamb and Tomato Salad

Barbecued Chilli Mint Lamb and Tomato Salad

This tasty salad uses the classic flavour combination of lamb, mint and tomatoes. Serve the zesty bulgur on the side, or toss it through the salad at the end, as we’ve done here. Preparation time: 20 minutes Cooking time: 25 minutes Serves: 2     Ingredients: 250 g (9 oz) lamb fillet, trimmed extra-virgin olive oil, for […]

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Nasi Goreng

Nasi Goreng

Nasi goreng—Indonesian-style fried rice—is great as a light lunch using leftover cooked rice from the night before. Make sure you use one of the lower GI rices such as basmati or SunRice Doongara Low GI Clever Rice. Preparation time: 10 minutes Cooking time: 10-15 Minutes Serves: 4     Ingredients: 4 eggs, at room temperature 1 egg, […]

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Quinoa Tabbouli with Prawns

Quinoa Tabbouli with Prawns

Quinoa is one of those versatile grains that you can make a meal of throughout the day—and it has a low GI of 53. This version of tabbouli uses quinoa instead of bulgur wheat and is made with pistachios. The fresh, strong flavours of lime and basil complement the prawns beautifully. Marinating time: 30 minutes […]

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Couscous Salad

Couscous Salad

Although couscous has a medium GI, combining it with chickpeas, as we have done here, means that the overall meal has a low GI. This couscous salad is delicious as a meal in itself or serve as an accompaniment for chicken or meat dishes. Alternatively swap the couscous for pearl couscous which is low GI. […]

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Fruity Quinoa Porridge

Fruity Quinoa Porridge

Quinoa (pronounced keen-wa) is a tiny, quick-cooking grain. It is rich in nutrients, has less than 5 per cent fat, with no saturated fat, and a low GI of 53. Quinoa has a mild, nutty flavour and a slightly chewy texture. Look for it in larger supermarkets or health-food stores. Preparation time: 10 minutes Cooking […]

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Strawberry Yoghurt Crunch

Strawberry Yoghurt Crunch

This is a great breakfast recipe or have a smaller portion as an after dinner snack/dessert. Although nuts and seeds are high in fat, research shows that people who eat them often tend to be slimmer and healthier. This is because the fat in nuts and seeds is mainly unsaturated (the healthy kind of fat), […]

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Scrambled Eggs with Smoked Salmon

Scrambled Eggs with Smoked Salmon

This recipe is not only a sustaining breakfast but makes a quick and easy light brunch or lunch. You could also serve it with a crispy green salad as an evening meal. Choose a grainy bread, pumpernickel bread, sourdough or a stoneground wholemeal bread to accompany the meal.   Preparation time: 10 minutes Cooking time: 8 Minutes […]

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Asparagus, Corn and Brazil Nut Salad

Asparagus, Corn and Brazil Nut Salad

This rice recipe uses SunRice Naturally Low GI Brown Rice (GI=54) combining the benefits of a wholegrain brown rice with the advantages of being a low GI food. It is great used alongside lean meats and seafood or as in this case as a base for a great tasting salad. Preparation time: 10 minutes (plus cooling time) […]

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Vegetarian Paella

Vegetarian Paella

This Spanish-style paella is perfect for that big family gathering. You can also add chicken and/or your favourite seafood mix for a bit of variety. Preparation time: 20 minutes Cooking time: 35 minutes Serves: 12       Ingredients: 1 tbsp olive oil 2 red (Spanish) onions, thinly sliced 2 cloves garlic, crushed 1 tsp […]

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Indian-Style Chicken with Pearl Couscous

Indian-Style Chicken with Pearl Couscous

An easy recipe dish that the whole family will enjoy. If you like things a bit hotter garnish with fresh sliced chillis. Preparation time: 15 minutes Cooking time: 18-20 Minutes Serves: 4     Ingredients: 2 tbsp extra virgin olive oil 1/2 brown onion, finely chopped 1 tbsp finely grated ginger 2 cloves garlic, finely […]

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Honey and oregano roasted leg of lamb with vegetable roasties

Honey and oregano roasted leg of lamb with vegetable roasties

Roast dinners are a real family affair. And although they take a little longer to cook, you can get on with other chores, supervise activities or have a catch up while dinner is in the oven. Preparation time: 20 minutes Cooking time: 50-60 Minutes plus rest time 15 minutes (add roasties after 15 minutes, they […]

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Herbed- Crusted Fish

Herbed- Crusted Fish

  This dish is perfect for those warm summer evenings, accompany it with a fresh garden salad. Alternately enjoy it with your favourite vegetable stir-fry. Preparation time: 20 minutes Cooking time: 10-15 minutes Serves: 4       Ingredients: 4 slices Bürgen® Wholegrains & Oats Bread Chopped Herbs: Flat-leaf parsley and chives Lemon zest 2 […]

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Fish Cakes

Fish Cakes

These Thai inspired fish cakes are perfect for lunch or dinner. If you would like a bit more spice garnish with fresh sliced chillis. Preparation time: 15 minutes + 1 hour refrigeration time Cooking time: 10- 15 Minutes Serves: 4   Ingredients: 500g skinless salmon fillet, bones removed 60g All-Bran® Original 1 teaspoon Thai red […]

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Chicken & Herb Meatball Soup

Chicken & Herb Meatball Soup

A perfect winter warmer with added fibre from the All-Bran cereal and an array of delicious winter vegetables. Preparation time: 20 minutes Cooking time: 30 Minutes Serves: 4   Ingredients: 60g All-Bran® Original 350g lean chicken breast mince 2 garlic cloves, crushed 2 tablespoons finely chopped flat-leaf parsley, plus extra to garnish 1 tablespoon finely […]

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Carisma Potato Salad

Carisma Potato Salad

There is nothing like a delicious potato salad at a summer barbecue and now you can try this Low GI one prepared with low GI Carisma potatoes. As Australia’s first certified low GI potato, Carisma is one of the easiest and most delicious ways to increase the number of low GI foods in your daily diet. […]

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Cinnamon Oat & Almond Loaf

Cinnamon Oat & Almond Loaf

This Cinnamon, Oat and Almond loaf is great for afternoon tea or add a slice into your kids lunch-boxes for a mid-morning treat.   Preparation time: 12 minutes Cooking time: 60 minutes Serves: 8   Ingredients: Cake 50g (½ cup) ground almond meal 125ml (½ cup) low fat milk 80g unsalted margarine 110g (½ cup) […]

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Almond and Raspberry mini cakes

Almond and Raspberry mini cakes

These cakes are delicious served with a cup of coffee or tea. Keep in an airtight in the fridge for up to 4 days. Alternatively, wrap portions in plastic wrap and place in resealable freezer bags. Freeze for up to 3 months. Take a couple out in time to thaw at room temperature for that […]

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Cumin Pears, Carrot, Tofu and Lentil Strudel

Cumin Pears, Carrot, Tofu and Lentil Strudel

This strudel is packed with delicious low GI ingredients. Including pears which have a GI of 38. It is a great lunch idea or dinner when combined with a green salad. Preparation time: 15 minutes Cooking time: 45 minutes Serves: 4     Ingredients: 200g firm green pears, stem removed and cored 2 tablespoons Cumin […]

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Cottage Cheese and Salad Sandwich

Cottage Cheese and Salad Sandwich

Preparation time: 5 minutes Cooking time: nil Serves: 1     Ingredients: 200g cottage cheese 50g grated cheddar cheese shredded spinach leaves green onion, thinly sliced toasted sesame seeds lemon juice grated carrot lettuce Tip Top® 9 Grain™ Original Bread Method: Mix together cottage cheese, cheddar cheese, spinach, onion, sesame seeds and a little lemon […]

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Chicken Corn Tortillas

Chicken Corn Tortillas

This quick and easy lunch idea gives you the protein and low GI carbohydrates you need to keep you going through-out the afternoon with that unique Mexican flavour.   Preparation time: 10 minutes Cooking time: nil (if purchase BBQ chicken) Serves: 4   Ingredients: 4 Mission® Mexican White Corn Tortilla ¼ cup guacamole ½ BBQ […]

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Berry Sundae

Berry Sundae

  We have modified this recipe slightly to make it lower in GI allowing you to enjoy a delicious frozen treat. Preparation time: 10 minutes Cooking time: nil Serves: 4-6         Ingredients 1 x 2 litres Bulla Light 98% Fat Free Vanilla ice cream 400g mixed berries (fresh or frozen) 1 punnet […]

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Baked Stuffed Apples

Baked Stuffed Apples

For an afternoon treat or delicious dessert, baked apples are always a favourite around the dinner table especially when combined with oats and cinnamon. Preparation time: 10 minutes Cooking time: 45 minutes Serves: 4 (as an occasional dessert)       Ingredients: 4 small apples (120g each), unpeeled 35g (1/3 cup) rolled oats 2 tablespoons […]

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Full-of-Fruit Muffins

Full-of-Fruit Muffins

When you or family members are on the run, top up the tank with these full-of-fruit muffins – ideal snacks or a breakfast in minutes with a small glass of juice or milk. Preparation time: 20 minutes Cooking time: 20-25 minutes Serves: 24   Suitable for vegetarians, Carbohydrate 19 grams per muffin     Ingredients: 2 […]

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Eggs in Nests

Eggs in Nests

This recipe from the Low GI Family Cookbook makes a lovely lazy weekend breakfast or brunch. Prepare double the quantity for four people — or for seconds. Vegetarian and gluten free (if made with gluten free bread), Carbohydrate 15 grams per serve Preparation time: 10 minutes Cooking time: 20 minutes Serves: 2       […]

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Buckwheat Pancakes with Berries

Buckwheat Pancakes with Berries

Berries and Buckwheat turn this breakfast idea into a family treat. You can replace the blueberries with other low GI options like strawberries or combine a variety for maximum taste sensation. Preparation time: 10 minutes Cooking time: 15 minutes Serves: 4             Ingredients 1 cup (150g) buckwheat flour 1/4 cup […]

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Apple Bircher Muesli

Apple Bircher Muesli

This Apple Bircher Muesli is a great way to start the day. Packed full of nuts, seeds and low GI fruit it will keep you going all morning. Add fresh pears if desired. Preparation time: 10 minutes Cooking time: nil Serves: 4     Ingredients: 2 cups rolled oats 1 cup milk 3/4 cup creamy […]

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Baked spiced pears with zabaglione sauce

Baked spiced pears with zabaglione sauce

Pears with cinnamon and cardamom are a marriage made in culinary heaven says Good Carbs, Bad Carbs author, Johanna Burani. Adding the most ‘divine’ of all Italian sauces, zabaglione, makes this dessert a truly ethereal experience. This full-bodied dessert relies exclusively on the wholesome flavours of its ingredients and not added fats, making it an […]

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Little cabbage ‘suitcases’ (Valigini)

Little cabbage ‘suitcases’ (Valigini)

‘Valigini’ means ‘little suitcases’ in Italian. You may be surprised to find ground nutmeg mixed in with chopped meat but wait until you taste this combination – you’ll love it says Good Carbs, Bad Carbs author, Johanna Burani. In northern Italy, nutmeg partners well with a variety of ingredients. Instead of steamed cabbage leaves, try […]

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Smashed Tomatoes and Penne

Smashed Tomatoes and Penne

This recipe from Good Carbs, Bad Carbs author, Johanna Burani, allows 60 g (2 1/2 oz) pasta per person which is plenty for a light meal or ‘i primi’ – first course. With pasta, take notice of the cooking times the manufacturer suggests, but ignore the suggested serving size. They are almost always too much […]

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Frozen Berry Yoghurt

Frozen Berry Yoghurt

Anneka Manning’s frozen yoghurt from the Low GI Family Cookbook is easy to prepare and perfect for summery desserts. You can refreeze it in single serve containers in Step 3 rather than 1 large container if you prefer and have it on hand as an after-school snack. Preparation time: 10 minutes Freezing time: 7 hours […]

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