Low GI Recipes of the Month
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 time 15 minutes ● Serves 2
1 tablespoon olive oil
1 clove garlic, finely chopped
½ cup (60 g/2¼ oz) diced white onion
½ cup (60 g/2¼ oz) diced carrot
Pinch saffron threads, dissolved in 2 tablespoons boiling water
1 cup (200 g/7 oz) canned whole peeled tomatoes in juice (no added salt)
½ cup (125 ml/4 fl oz) water
½ cup (75 g/2½ oz) drained and rinsed canned white beans (butter beans/fagioli)
150 g/5½ oz cubed boneless white fish
1 tablespoon chopped parsley
2 small warm mixed grain rolls or wholemeal pita breads
- Heat the oil in a saucepan over a medium heat. Add the garlic, onion and carrot and stir until the onion is soft, about 2–3 minutes.
- Stir in the dissolved saffron threads and water, tomatoes and water. Stir to break up the tomatoes while bringing to the boil, 1–2 minutes. Stir in the beans, reduce heat, cover and cook for 5 minutes, stirring occasionally. Add the fish and stir occasionally for 2-3 minutes or until the fish is cooked. Stir in the parsley and serve with the rolls.
Kilojoules 1501/357 calories; Protein 25 g; Total fat 12 g (includes saturated fat 2 g; Fibre 8.5 g; Carbohydrate 36 g; Sodium 345 mg
– From Eat to Beat Cholesterol by Nicole Senior and Veronica Cuskelly (published by New Holland). For news, recipes, food facts and links about cholesterol and health, check out: www.eattobeatcholesterol.com.au
Originally created for The Low GI Diet Revolution (the UK and Australian editions are called The Low GI Diet), chef Peter Howard has given this delicious dessert cover billing in his new cookbook endorsed by Diabetes Australia, Delicious Entertaining (New Holland, 2007).
Preparation time 20 minutes ● Refrigeration time 1 hour ● Makes 4 cheesecakes
300 g (10½ oz low fat ricotta
1 tablespoon honey
1 teaspoon finely grated orange rind
1 cup (150 g) fresh blueberries
1/3 cup (40 g) walnuts, finely chopped
4 strawberries, sliced
- Line 4 x ½ cup (125 ml) capacity ramekins with plastic wrap.
- Place the ricotta, honey and orange rind in a bowl and mash with a fork.
- Combine two-thirds of the blueberries with the ricotta mixture and divide between the
- ramekins. Press in firmly and smooth the surface.
- Sprinkle over the walnuts. Smooth out with the back of a spoon and press the nuts into the mixture. Refrigerate for 1 hour, to firm and chill.
- To serve, invert onto a plate and peel away the plastic wrap. Top each cake with a sliced strawberry, and serve with the remaining blueberries.
kJ/Cal 875/206; Protein 10 g; Fat 13 g (includes saturated 5 g) Carbohydrate 12 g; Fibre 2 g
Chicken, walnut and red bean salad
In this tasty salad from Eating the Greek Way you can use baby spinach leaves instead of lollo rosso and chickpeas instead of red kidney beans if you prefer or that’s what you have in your pantry. Substitute sugar for fructose if you wish and of course hold the salt it you need to keep a watch on your sodium levels.
Preparation time 15 minutes ● Serves 4
1 ripe avocado
1 cup canned red kidney beans, rinsed and drained
3 cups diced cooked chicken
1 small red onion, thinkly sliced
Bunch rocket (arugula), about 5 oz/150 g
1 small lollo rosso or other red lettuce torn into pieces
2 ripe tomatoes, cut into wedges
Scant ½ cup chopped walnuts
Juice of 1 lemon
3 tablespoons olive opil
1 tablespoon balsamic vinegar
1 tablespoon soy sauce
1 tablespoon Dijon mustard
1 teaspoon fructose powder
Salt and pepper
- Halve the avocado, remove the pit, and peel off the skin. Cut the avocado flesh into small dice. Combine the avocado with the beans, chicken, onion, arugula, lettuce and tomatoes in a salad bowl.
- To make the dressing, stir together the lemon juice, oil, vinegar, soy sauce, mustard, fructose and salt and pepper to taste, or shake them in a screwtop jar. Add to the salad and mix together gently. Sprinkle with walnuts before serving.
Nutrition analysis per serve
Protein 40 g; carbohydrates 27 g; fat 32 g (includes 5 g saturated fa0; fibre 10 g