New Idea’s low GI potato salad with lemon yoghurt dressing
You can whip up this tasty low GI potato salad that was featured in Catherine Saxelby’s weekly column in 20 minutes. Perfect for summer salads or a buffet or barbecue. Serves 6
1kg (2lb 4oz) Carisma potatoes, washed
2 small zucchini (courgettes), thinly sliced
¼ cup chopped fresh parsley
¼ cup chopped fresh mint
¼ cup chopped fresh chives
Fresh mint, to garnish
Lemon yoghurt dressing
1 cup low fat natural yoghurt
¼ cup low fat mayonnaise
1 tsp finely grated lemon rind
1 tbs (20ml) lemon juice
Ground white pepper, to taste
Make the lemon yoghurt dressing by combining all the dressing ingredients in a medium jug.
Cut the washed potatoes into quarters. Place in a saucepan of hot water. Bring to the boil. Cook, uncovered, for 4–5 minutes, or until just done. Potatoes should be slightly firm in the centre. Be careful not to over-cook. Drain well.
Place the warm potatoes in a large bowl with the zucchini, parsley, mint, chives and half the dressing and toss to combine. Refrigerate, covered, until cold.
Drizzle remaining dressing over salad just before serving. Garnish with fresh mint.
Energy 660 kJ/ 160 cals; Protein 7 g; Fat 0.6 g (includes 0.2 g saturated fat and less than 4 mg cholesterol); Available carbohydrate 23 g; Fibre 4 g
– Reproduced courtesy New Idea magazine, Photo: Andrew Young; styling: Carolyn Fienberg.
American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com.
Shells with pinto beans and feta
This is a basic recipe that changes with the whim of the cook, limited only by imagination and culinary curiosity. Italian cooks are naturally drawn to add in seasonal produce (spinach, cauliflower, green beans, etc.) or possibly something leftover in the fridge (peperonata, canned plum tomatoes, grilled eggplant, chicken breasts, etc.) Go for it! Servings: 5 (1 cup each)
180g (6oz) uncooked medium shells
1 tbs (15ml) extra virgin olive oil
3 large garlic cloves, minced
1 large bunch scallions (4 oz.), washed, horizontally sliced
440g (15oz) can pinto beans, rinsed and drained
1 cup stock (chicken, beef or vegetable)
2–3 tbs (30–45ml) red wine vinegar
¼ tsp salt or to taste
1/8 tsp pepper or to taste
120g (4oz) feta cheese or other cheese of choice
Cook shells according to package directions. Do not overcook. Drain and set aside.
Sauté garlic in oil for 1 minute in a medium-sized, non-stick pan then add the scallions and continue cooking for another 2 minutes. Add in the beans, broth, vinegar, salt and pepper. Mix thoroughly. Cook with medium heat for 5 minutes, stirring frequently. Reduce heat to simmer, add in pasta and mix thoroughly. Heat through for 1 minute. Crumble cheese on top of the pasta and serve directly from the pan.
Per serving (1 cup)
Energy: 1188kJ/ 283cals; Protein 14g; Fat 7g (includes 3g saturated fat and 12mg cholesterol); Available carbohydrate 39g; Fibre 5g
Cut back on the food bills and enjoy fresh-tasting, easily prepared, seasonal, satisfying and delicious low or moderate GI meals that don’t compromise on quality and flavour one little bit with Money Saving Meals author Diane Temple. For more recipes check out the Money Saving Meals website.
Gluten-free mandarin almond cake
Inspired by Claudia Roden’s Orange & Almond Cake, I created this moist, dense cake using ground almonds, a can of chickpeas and mandarins as they are just coming into season. I can’t say it is low GI as it hasn’t been tested. But it does contain low GI ingredients like chickpeas and mandarins and will make a perfect dessert for that special Mother’s Day dinner when the family is gathered served as is or with a dollop of Greek yoghurt. It keeps for about 2 days in a sealed container. Not suitable for freezing. Makes 12 slices.
4 mandarins (about 70g/2½oz each), washed
1½ cups slivered almonds (or 180g/6oz ground almonds)
400g (14oz) can chickpeas, rinsed and drained
1¼ cups caster sugar
1 tsp gluten-free baking powder
½ tsp vanilla extract
Preheat the oven to 170ºC. Grease and line the base of an 18cm (7in) round cake pan (base measurement).
Place the mandarins in a microwave-safe baking dish and cover. Microwave the mandarins for 3–3½ minutes until soft. When cool enough to handle, break each into a few pieces, remove any seeds and stems. Don’t peel.
Process the almonds until ground in a food processor. Remove. Process the chickpeas until chopped and crumbly. Add mandarins (skin and all) and process until pureed.
Whisk the eggs and sugar together in a large bowl. Add the mandarin puree, ground almonds, baking powder and vanilla and stir to combine well (it is a runny mixture). Taste for sweetness and add an extra tablespoon of sugar if need be.
Pour the cake batter into the cake pan. Bake for 60–65 minutes or until top is firm and a skewer into the centre comes out clean. Remove cake from the oven and leave in pan for 10 minutes, then turn out onto a wire rack. Turn the right way up and leave to cool.
Per serve (based on 12 slices)
Energy: 1040 kJ/ 250 cals; Protein 7 g; Fat 11.5 g (includes 1.5 g saturated fat and 63 mg cholesterol); Available carbs 29 g; Fibre 3.5 g
Antony Worrall Thompson’s aromatic tomato tart
This exquisite tart reproduced here with permission from Antony Worrall Thompson’s GI Diet (which has sold over half a million copies) is very simple to prepare and can be eaten either alone or as part of a main course. Serves 4
4 sheets filo pastry
2 tbs (30ml) olive oil
½ tsp ground coriander
½ tsp fennel seeds
3 spring onions, sliced
1 tsp cumin seeds
2 garlic cloves, sliced
¼ tsp chilli powder
6 large ripe tomatoes, each cut into 4 thick slices
Preheat the oven and a non-stick baking tray to 220ºC/425ºF/gas mark 7.
Lightly brush the sheets of filo pastry with a little of the olive oil and fold them in half. Stack them one on top of the other on another non-stick baking tray.
Warm the rest of the oil in a frying pan over a medium heat. Add the ground coriander, fennel seeds, spring onions, cumin seeds and garlic, and stir-fry until the spices start releasing their fragrant bouquet. Add the chilli powder and the tomatoes (you will need to do this in two batches), and cook for 1–2 minutes, being careful not to break up the tomato slices. Set aside any cooking juices.
Arrange the tomatoes on the pastry, leaving a 5mm (1/4in) edge to the pastry. Set the baking tray on top of the hot tray in the oven and cook for 15–20 minutes, until the pastry is crisp and golden. Drizzle any tomato spice juices over the tart and serve.
Energy: 460kJ/110cals; Fat 8g (includes 1.6g saturated fat); Available carbs 9g
Anthony Worrall Thompson has such an irresistible way with vegetables and salads you’ll find it easy to boost your serves of veggies a day to at least five a day (if not more) cooking from this book. In addition, he has included a generous serving of recipes that make the most of legumes and barley – a real plus. If you invest in a copy, be aware that the potato, pizza, bread and rice pudding recipes are likely to be moderate or even high GI and that a number of recipes are low carb so you may need to top up your tank with your favourite low GI fuel. The GI Diet is available from good bookshops and online.