In the GI News Kitchen this month

Low FODMAP fare including Strawberry and Banana French Toast and Gazpacho and Kate Hemphill’s Crusted Beef with Green Chilli Rice in her regular Sticks, Seeds, Pods and Leaves column.


Low FODMAP fare.

A regular reader asked us for low FODMAP fare, so we dug into our archives and found some tasty options from books we published over the years with Hachette Australia, a publisher who has always been extraordinarily generous in allowing us to reproduce recipes from the GI books in GI News. So, thank you very much Hachette and especially publishing director, Fiona Hazard.

STRAWBERRY AND BANANA FRENCH TOAST

Low GI Family Cookbook (Hachette, Australia)

Low GI Family Cookbook (Hachette, Australia)

This recipe, one of Anneka Manning’s recipes from The Low GI Family Cookbook, was a staple on busy mornings she says – a healthy choice to whip up in an instant. Use butter if you prefer. Note that if you use a gluten-free bread, the GI is more likely to be moderate not low. Preparation time: 5 mins • Cooking time: 4 mins • Serves 2

1 egg
1 tablespoon milk
½ teaspoon vanilla essence
2 slices grainy low GI or gluten-free bread, halved
1 teaspoon olive or canola oil margarine

Strawberry and banana topping
125g (4½oz) strawberries, hulled and halved
1 banana, sliced
2 teaspoons pure maple syrup

For the topping, combine all the ingredients in a small bowl. • For the French toast, whisk together the egg, milk and vanilla in a shallow bowl with a fork. • Heat a large non-stick frying pan over medium heat. Rub the margarine over the base of the pan. Dip the bread slices in the egg mixture, allowing the bread to soak it up. Remove the bread, allowing any excess egg mixture to drain off. When the margarine is sizzling, add the dipped bread to the pan and cook for 2 minutes each side or until well browned. • Serve immediately with topping. 

Per serve

970 kJ/ 320 calories; 9g protein; 7.5g fat (includes 1.5g saturated fat; saturated : unsaturated fat ratio 0.25); 30g available carbs (includes 14g sugars and 16g starch); 5.5g fibre; 220mg sodium; 420mg potassium; sodium : potassium ratio 0.52


GAZPACHO

This light meal from the Low GI Vegetarian Cookbook can be low FODMAP if that’s what you need as the garlic is optional (but a smidgeon isn’t usually a problem). Don’t worry, however, there’s plenty of fresh flavour in the herbs. Slurp it up, then mop up the rest with some grainy (or gluten-free) bread. Preparation time: 15 minutes • Chilling time: 4 hours • Serves 6b.Tomato2949

3 slices sourdough or gluten-free bread soaked in ½ cup water for 10 minutes then drained and squeezed a little to remove excess water
1kg (2lb 4oz) very ripe vine-ripened tomatoes, chopped
1 long green chilli, seeded and chopped
2 Lebanese cucumbers, chopped
1 large red capsicum (pepper), seeded and chopped
2 cloves garlic, peeled (optional)
1 cup basil leaves
1 cup flat-leaf parsley leaves
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon caster sugar
1½ cups water
salt and freshly ground black pepper

To serve
Extra finely chopped cucumber and capsicum
Ice cubes

Place the bread, tomatoes, chilli, cucumber, capsicum, garlic (if using), basil, parsley, oil, vinegar and sugar in a large food processor. Process until well combined. Add enough water until you get the desired pouring consistency. Transfer to a bowl or airtight container. Taste and season well with salt and pepper. Refrigerate for 4 hours or until well chilled. • Serve with a few ice cubes in the soups bowls and extra chopped cucumber and capsicum for people to help themselves.

Per serve

740kJ/ 175 calories; 5.5g protein; 7g fat (includes 1g saturated fat; saturated : unsaturated fat ratio 0.2); 20g available carbs (includes 12g sugars and 8g starch); 6g fibre; 150 mg sodium; 755 mg potassium; sodium : potassium ratio 0.2 


STICKS, SEEDS, PODS AND LEAVES 

Kate Hemphill’s light and easy everyday fare with culinary spices and herbs. Kate absorbed an intimate knowledge of all aspects of herbs and spices from her parents and grandparents. She is a trained chef who has worked as a recipe writer and cookery teacher. She contributed the recipes to Ian Hemphill’s best-selling Spice and Herb Bible and you will find more of her recipes on the Herbies Spices website: www.herbies.com.au


CRUSTED BEEF WITH GREEN CHILLI RICE

This tasty, quick (under and hour) and easy dinner is given a fresh chilli flavour boost with a green chilli powder spice mix in the rice. Simply serve with a crispy salad on the side. The beef is coated in Herbie’s all-time favourite crusting mix (coriander seed, paprika, brown mustard seed, sumac, salt, ginger, sugar, oregano, pepper, allspice). Substitute your favourite spice brands if you wish. Prep time: 10 mins • Cook time: 40 mins   • Serves: 4crusted-beef-with-green-chilli-rice

½ beef fillet (approx 500g/1lb 2oz)
3 tbsp (45ml) Herbie’s Crusting Mix

For the rice
½ red onion, finely diced
3 tsp olive oil
2 cloves garlic, crushed
1 cup basmati rice
1 tsp Herbie’s Green Chilli Powder
2 cups water
½ bunch fresh coriander, roughly chopped
2 portions of frozen spinach

Press the crusting mix around the fillet and leave covered at room temperature (this helps with cooking) while preparing rice. • Saute onion in olive oil for 3–4 minutes until soft, then add garlic for 1 minute. Stir in rice and chilli powder until well coated, then add water, cover with a lid and reduce to a simmer. • Stir occasionally until cooked and liquid absorbed (about 15 minutes). Stir through coriander and spinach and season to taste. • Heat a barbecue or griddle to medium-high then sear beef for 4 minutes each side for medium rare (will also depend on thickness). Allow to rest for 5 minutes before slicing.

Per serve

Energy: 1335 kJ/320 cals; protein: 31g; fat: 11.5g; saturated fat: 3.7g (saturated : unsaturated fat ratio 0.47); available carbohydrate 20g; fibre: 5g; 140mg sodium; 700mg potassium (sodium : potassium ratio 0.2)

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