28 March 2023

Eating Well at Easter the Low GI Way

For many of us, Easter is a time to get together with family and friends and enjoy food including chocolate! However, if you find it challenging to manage the number of indulgences consumed then try the following tips. With a bit of planning and preparation, it is possible to enjoy food this Easter that is not only delicious but also good for you.

  1. Have a plan. For many of us, it is a busy period leading up to the Easter long weekend with little time to plan and shop for groceries. This may result in making unhealthy food choices. Tip: Write a shopping list for the meals you will be preparing plus any party food for entertainment. It is surprising how much money you can save by cooking meals using wholefood and relying less on packaged foods. For low GI choices, try this low GI shopping list
  2. Start the day right. Rather than reaching for chocolate on Easter morning, start the day with a low GI, sustaining breakfast. This will not only keep you feeling satisfied and energised, but it can also help control the urge to snack on chocolate all day! Tip: Try some of these easy to prepare low GI breakfasts:
  • 2 eggs served with wholegrain toast and top with sautéed veggies e.g., mushrooms, tomatoes, spinach
  • Try this all in one, protein rich brekkie ‘Eggs with chickpeas, spinach and tomato’
  • Brekkie smoothie – 1 cup milk of your choice, ¼ cup oats, 1 serve fruit e.g., 1 banana or ½ cup berries, 1 Tbsp seeds/nuts or 100% peanut butter. Blend!
  • Fruity yoghurt crunch – 1 cup Greek/Natural yoghurt, top with ½ cup chopped fruit and sprinkle with ¼ cup Granola or natural muesli
  1. Smart snacking. Hot-cross buns are a delicious snack for many of us during the Easter period. The problem is that supermarkets now stock hot-cross buns well before and after the holiday period, making it tempting to add them to our shopping basket each week. Most commercial hot-cross buns are made with high GI refined flour and therefore not an ideal everyday choice. Tip: Buy hot-cross buns (and enjoy them!) but keep to a minimum. Try 1 slice of fruit loaf or raisin bread as a lower GI alternative. For more ideas, try these low GI smart snacks.
  2. Easy entertaining. With a little creativity and planning, you can still serve party food that is easy to prepare, healthy and delicious. Tip: Try these party platter ideas based on whole foods that will add colour to the table and be sure to impress.
  • Raw or Roasted nuts, any kind. Try my hot spiced nut mix recipe
  • Hummus stuffed eggs. Cut boiled eggs in half, lengthways. Place yolks in a bowl and mash with a few Tbsp of hummus. Spoon back in the eggs. Dust with cumin powder.
  • Celebrate with seafood e.g., fresh cooked prawns, oysters, smoked salmon, or trout served with lemon wedges
  • Sushi; sashimi
  • Rice paper rolls
  • Whole olives
  • Grilled, marinated eggplant, red capsicum and semi dried tomatoes
  • Healthy dips e.g., guacamole, hummus, tzatziki. Try my spicy carrot dip recipe
  • Carrot and celery sticks for dipping
  • Grissini (bread sticks), wholegrain crispbreads, baked wholemeal pita chips
  • Fresh strawberries and grapes to accompany a cheese platter
  • Chocolate dipped strawberries
  • Fruit platter with seasonal low GI fruit (see low GI shopping list).

Note: Pregnant women should avoid raw seafood, sushi with raw seafood, soft cheese, and uncooked deli meats.


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