Low GI Recipe of the Month
French Toast with Berry Compote
Preparation time: 5 minutes
Cooking time: 10–15 minutes
Photo: Ian Hofstetter, The Low GI Diet Cookbook
Enjoy this berry compote from The Low GI Diet Cookbook using your favourite mix of fresh or frozen berries—strawberries, blackberries, blueberries or boysenberries. Berries don’t ripen once they’re picked, so choose carefully – the deeply coloured ones tend to be the sweetest and have the most flavour.
200 g (7 oz/1 cup) mixed berries
2 tablespoons low fat milk
4 slices fruit-and-muesli bread or fruit loaf
2 tablespoons pure maple syrup
1. Put the berries in a small saucepan and gently heat until the berries are warm and have softened.
2. Meanwhile, break the eggs into a flat-bottomed dish, add the milk and whisk with a fork to combine. Add the slices of fruit bread and coat well, on both sides, with the egg mixture.
3. Heat a non-stick frying pan over medium heat and dry-fry 2 slices of the eggy bread for about 3 minutes on each side, or until brown. Repeat with the remaining 2 slices. Cut the bread in half and serve topped with the warm berries and 2 teaspoons of the maple syrup drizzled over the top of each.
Nutritional analysis per serve
890 kJ (215 Cal), 4 g fat (saturated 1 g),
7 g protein, 37 g carbohydrate, 4 g fibre,
140 mg sodium
Berries are best eaten as soon as possible after purchase. If you need to keep them for a day or two, minimise mould by taking them out of the container and placing them on a couple of layers of paper towel. Cover loosely with plastic wrap and store in the refrigerator. Don’t wash them until you’re ready to use them.
The Low GI Diet Cookbook will be published in:
Australia: September 2005 (Hachette Livre Australia)
UK: January 2006 (Hodder Mobius)
USA: November 2005 (Marlowe & Company)