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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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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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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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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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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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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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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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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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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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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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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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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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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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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