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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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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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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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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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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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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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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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 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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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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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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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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