Low GI Recipes of the Month

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Our chef Kate Hemphill develops deliciously simple recipes for GI News that showcase seasonal ingredients and make it easy for you to whip up healthy, low GI meals and snacks. For more of Kate’s fabulous fare, check out her website: www.lovetocook.co.uk. For now, prepare and share good food with family and friends.

Kate Hemphill

Cardamom & blueberry smoothie
It might seem obvious to throw a few things together for a smoothie, but this is such a great combination I thought I’d share it. If are a lassi fan, you’ll like the addition of spices. If you’re not using frozen berries, add a couple of ice cubes for a nice chilled smoothie. This is very much a summertime smoothie, when nectarines aren’t in season, use half a pear, peeled of course.
Serves 2

1 large ripe banana (about 200 g/7 oz), peeled and chopped
5 tablespoons fresh or frozen blueberries
1 ripe nectarine, peeled, stoned and cut into chunks
1½ cups (375 ml) semi-skimmed milk
1 teaspoon runny honey
1/4 tsp ground cinnamon
1/4 tsp ground cardamom

  • Combine all ingredients in a blender or blitz with a hand blender until smooth. Drink within 30 minutes or the solids will separate.

Per serve
Energy: 1030 kJ/ 245 cals; Protein 6 g; Fat 3 g (includes 1.5 g saturated fat and 13 mg cholesterol); Carbs 43 g; Fibre 5 g

Low GI fare from Johanna’s kitchen: In GI News American dietitian, Johanna Burani shares her recipes photographed by husband Sergio. (Adapted with permission from Good Carbs, Bad Carbs, Da Capo Lifelong Books, New York.)

Johanna Burani

Baked spiced pears with zabaglione sauce
Pears with cinnamon and cardamom are a marriage made in culinary heaven. Adding the most ‘divine’ of all Italian sauces, zabaglione, makes this dessert a truly ethereal experience. This full-bodied dessert relies exclusively on the wholesome flavours of its ingredients and not added fats, making it an excellent finish to a hearty holiday meal – or even Christmas dinner.
Serves 4


2 ripe Bosc pears
2 tablespoons sugar, divided
¼ teaspoon ground cinnamon
¼ teaspoon ground cardamom
1 egg yolk
2 tablespoons marsala wine

  • Preheat the oven to 180ºC (350ºF).
  • Peel, halve and core the pears. Place them cut side down in a rectangular baking pan with just enough water to cover the bottom of the pan.
  • Combine 1 tablespoon of the sugar with the spices, and sprinkle half of this mixture over the pears. Bake the pears for 5 minutes in the preheated oven. Turn the pear halves over, sprinkle with the remaining sugar-spice mixture and continue to bake for another 5 minutes. Pears are done when they are easily pierced by a fork but still hold their shape. Large pears may take a little longer to cook. Remove from the oven, place in individual dessert dishes and set aside.
  • To make the sauce, combine the egg yolk and remaining tablespoon of sugar in a very small saucepan and mix vigorously for at least 5 minutes with a wooden spoon. Slowly add the marsala and mix well. Heat over low heat stirring constantly for approximately 1 minute or until the mixture thickens WITHOUT COMING TO A BOIL. Pour the sauce over the pear halves and serve warm or at room temperature.

Per serve (Serving size: ½ pear with 2 tablespoons of sauce)
Energy: 416 kJ/ 99 cals; Protein 1 g; Fat 2 g (includes less than 1 g saturated fat and 55 mg cholesterol); Carbs 21 g; Fibre 2 g

Visit Johanna’s website: www.eatgoodcarbs.com.

The following recipes from The Low GI Family Cookbook are perfect for the festive season.


Australia/New Zealand: Low GI Family Cookbook
USA/Canada: The New Glucose Revolution Low GI Family Cookbook

Frozen Berry Yoghurt
Anneka Manning’s frozen yoghurt is easy to prepare and perfect for summery desserts. You can refreeze it in single serve containers in Step 3 rather than 1 large container if you prefer and have it on hand as an after-school snack.
Serves 6 (see photo above on the Family Cookbook)

250 g (9 oz) fresh or frozen
mixed berries
3 x 200 g (7 oz) tubs low fat
vanilla yoghurt
2 egg whites
2 tablespoons pure floral honey

  • Place the berries and yoghurt in a food processor and blend until smooth. Transfer to a medium-sized bowl and set aside.
  • Whisk the egg whites in a clean, dry bowl until stiff peaks form. Add the honey a tablespoon at a time, whisking well after each addition until thick and glossy. Fold into the berry yoghurt mixture until just combined.
  • Pour the mixture into an airtight container and place in the freezer for 4 hours or until frozen. Use a metal spoon to break the frozen yoghurt into chunks. Blend again in a food processor until smooth. Return to the airtight container and refreeze for 3 hours or until frozen. Serve in scoops.

Per serve
Energy: 540 kJ/ 129 cals; Protein 7 g; Fat 0.3 g (includes less than 0.1 g saturated fat and 6 mg cholesterol); Carbs 22 g; Fibre 1.4 g

Vegetable roasties
Make the most of moderate and low GI root vegies. They are packed with vitamins, antioxidants and fibre and simply scrumptious roasted this way as a side dish with a roast dinner. We promise you won’t miss the baked spuds.
Serves 6


1 medium orange sweet potato (about 500 g/17 oz)
2 medium parsnips (about 400 g/14 oz)
2 medium carrots (about 250 g/9 oz)
1/2 medium butternut pumpkin (about 700 g/24 oz)
3 teaspoons olive oil
Pinch salt (optional)
Freshly ground black pepper
4 sprigs rosemary, thyme or oregano, leaves removed from stems

  • Preheat the oven to 220ºC (440ºF) and line a roasting pan with non-stick baking paper.
  • Peel all the vegetables, deseed the pumpkin and cut the vegetables into 2.5 cm (1 in) chunks. Place them in the prepared roasting pan, drizzle with the olive oil and a tiny sprinkle of salt (if using), pepper and herbs. Use your hands to toss the vegetables to coat with the oil and seasonings.
  • Bake for 1 hour, or until golden and tender, tossing the vegetables about 3 times during cooking so that they brown and crisp evenly. Serve immediately.

Per serve
Energy: 762 kJ/ 181 cals; Protein 6 g; Fat 3 g (includes 0.3 g saturated fat and 0 mg cholesterol); Carbs 29 g; Fibre 6.5 g