In the GI News Kitchen

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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


Mixed berry almond custard
More than a dessert after a meal, I serve this custard when I have the good fortune of having a few friends come over for an afternoon visit. Its wholesome goodness, however, qualifies it as an excellent choice any time of day or evening. For a special occasion, dust with confectioner’s sugar (icing sugar) if desired. Serves 8.

1 cup fresh strawberries, washed, drained, quartered
1 cup fresh blueberries, washed, drained
1 cup blackberries or raspberries, washed, drained
1 can (360g/12oz) evaporated fat free milk, well shaken
2 whole eggs
4 egg whites or 1/2 cup egg substitute
2 tbsp canola oil
1/4 cup amber agave nectar
1/2 teaspoon vanilla extract
1/2 teaspoon almond extract
1/2 cup almond flour
2 tbsp coarsely chopped toasted almonds (optional)

Blueberry-lemon buttermilk pancakes

Preheat oven to 180ºC/350ºF.
Evenly coat a 9½-inch (24cm) Pyrex pie plate with vegetable spray. Add all the berries and set aside.
Pour all remaining ingredients (evaporated fat free milk through almond flour) into a blender. Pulse approximately 20 times, or until all ingredients are well mixed. Pour mixture evenly over berries. Sprinkle toasted almonds on top if using.
Place pie pan on a cookie sheet and bake for 55 minutes. Custard is done when a knife comes out clean when inserted. Allow to cool thoroughly on a cookie rack then refrigerate for at least 1 hour before serving.

Per serve
Energy: 785kJ/187cals; Protein 8g; Fat 8g (includes 1g saturated fat and 53mg cholesterol); Available carbohydrate 19g; Fibre 3g

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 our Money Saving Meals recipes including these deliciously versatile recipes – Avocado pea mash and Avocado san choi bau from Australian Avocados Fresh Avocados Masterbook for Food Service

Avocado pea mash
Use frozen peas for this creamy mash that’s the perfect accompaniment for your favourite meat, chicken or fish. It’s also great to top toasted sourdough. Serves 4–6.

400g (14oz) green peas
1 tbsp chopped parsley
3–4 tbsp chopped mint
1 tbsp (20ml) avocado oil
2 tbsp (40ml) lemon juice
2 avocados, halved, peeled and chopped
sea salt and pepper to taste

Avocado pea mash

Boil peas for 3 minutes and drain.
Add peas, avocado oil, lemon juice and 1 avocado to a bowl. Using a stick blender, make a rough purée.
Fold in the remaining avocado and chopped herbs and season with salt and pepper. Taste for flavour and add more mint if needed.

Per serve
Energy: 1270kJ/300cals; Protein 7g; Fat 26g (includes 5g saturated fat and 0mg cholesterol); Available carbohydrate 9g; Fibre 6g

Kate McGhie’s avocado san choi bau
Serves 10.

Thai avocado salad
3 unripe avocados
1 cup fresh lime juice
½ cup fish sauce
20g (¾oz) shaved palm sugar
3–4 small red chillies (finely chopped)

Avocado prawn filling
250g (8oz) prawns, cooked, deveined and chopped
200g (7oz) water chestnuts, chopped
2 firm-ripe avocados, diced
20g (¾oz) coriander, roughly chopped
180g (6oz) Italian tomatoes (diced)
10 iceberg lettuce cups (trimmed)

coriander sprigs


To make the salad: Peel and coarsely grate the avocados into a bowl. Whisk together the lime juice, fish sauce, palm sugar and chillies. Taste and adjust the ingredients to obtain the harmony of hot, sour, salty and sweet. Pour over avocado and toss well. Cover and leave for 15 minutes.
To make the filling: Put prawns, chestnuts, avocado, coriander and tomatoes in a bowl and toss.
To serve: Spoon equal quantities of prawn mixture into each lettuce cup and top with a generous amount of avocado salad. Garnish with sprigs of coriander.

Per serve
Energy: 1330kJ/320cals; Protein 9g; Fat 28g (includes 6g saturated fat and 47mg cholesterol); Available carbohydrate 6g; Fibre 3g