In the GI News Kitchen
Family Baking, Anneka Manning, author of Bake Eat Love. Learn to Bake in 3 Simple Steps and founder of Sydney’s BakeClub, shares her delicious ‘better-for-you’ recipes for snacks, desserts and treats the whole family will love. Through both her writing and cooking school, Anneka teaches home cooks to bake in practical and approachable yet inspiring ways that assure success in the kitchen.
Zucchini, quinoa and egg slice.
This simple savoury slice makes a fabulous light meal accompanied by a green salad or a perfect snack – a nutritious addition to any school or work lunch box. Serves: 8 with salad as a light meal or 12 as a snack
1/3 cup white quinoa
1/3 cup water
1 tbsp olive oil
1 brown onion, chopped
100g (3½oz) shortcut bacon rashers, chopped
350g (12oz) zucchini (courgettes), coarsely grated
5 eggs, lightly whisked
40g (1½oz) finely shredded parmesan
½ cup coarsely chopped flat leaf parsley
Freshly ground black pepper, to taste
1/2 cup self-raising flour
75g (2½oz) feta, coarsely crumbled (optional)
Preheat the oven to 180°C (350°F). Lightly grease an 18 x 28cm/7 x 11in (base measurement) shallow slice tin and then line the base and two long sides with one piece of non-stick baking paper.
Place the quinoa and water in a small saucepan. Bring to the boil over high heat. Reduce heat to low, cover the saucepan and simmer gently for 12 minutes or until all the water is absorbed and the quinoa is tender. Remove from heat. Meanwhile, heat the olive oil in a frying pan over medium-high heat and cook the onion and bacon, stirring occasionally, for 5–8 minutes or until the onion is soft and starting to colour.
Transfer to a large bowl. Add the quinoa, zucchini, eggs, parmesan, parsley and pepper to the onion mixture and stir with a wooden spoon to combine. Add the flour and stir to combine.
Spoon the mixture into the lined tin and use the back of a spoon to smooth the surface. Sprinkle with the feta if using.
Bake in preheated oven for 30 minutes or until cooked when tested with a skewer. Stand in the pan for 5 minutes before turning onto a cutting board.
Serve warm or cold with a salad for a light meal or as a snack.
Baker’s TipThis slice will keep in an airtight container for up to 2 days.
885 kJ/ 210 calories; 14 g protein; 12 g fat (includes 4 g saturated fat; saturated:unsaturated fat ratio 0.33); 12 g available carbs; 2 g fibre
Here’s how you can 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 including these Spiced little carrots with chickpea-sauerkraut puree from Vedge.
Spiced Little Carrots with Chickpea-Sauerkraut Puree.
4 tbsp olive oil
1 tbsp Montreal Steak Spice Blend (see below)
2 tsp sherry vinegar
1½ tsp salt
½ tsp ground cloves
2 medium garlic cloves, 1 minced and 1 smashed
2 pounds (1 kg) young or baby carrots, tops removed, leaving 1 inch (2.5cm) of stem intact (substitute ‘baby-cut’ carrots if necessary)
2 cups cooked chickpeas or one 15-ounce (400g) can chickpeas, rinsed and drained
¾ cup bottled sauerkraut with 2 tbsp of its juice
2 tbsp minced fresh dill
2 tbsp Dijon mustard
1 tsp freshly ground black pepper
Preheat the oven to 350°F/180C.
In a medium bowl, whisk 2 tablespoons of the olive oil, the steak spice blend, vinegar, ½ teaspoon of the salt, the cloves, and the minced garlic. Add the carrots and toss until combined.
Transfer the carrots to a sheet pan, cover with aluminum foil so that they will steam through, and roast until fork-tender, 15 to 18 minutes.Remove the foil and continue to roast until the carrots are soft, an additional 3 to 5 minutes. Remove the pan from the oven and allow the carrots to cool.
Meanwhile, to make the puree, combine the chickpeas, sauerkraut and its juice, dill, mustard, pepper, remaining 2 tablespoons olive oil, remaining 1 teaspoon salt, and the smashed garlic clove in a food processor. Process into a smooth, hummus-like consistency.
To serve, spread the bean puree onto a serving plate and arrange the carrots, either still warm or fully cooled, on top.
To make the spice blend, grind the following spices separately to achieve a uniform consistency: 2 tbsp coarse sea salt, 2 tbsp black peppercorns, 1 tsp caraway seeds, 1 tsp coriander seeds, 1 tsp cumin seeds and 1 tsp fennel seeds. Mix together with 1 tsp celery seeds.
765 kJ/ 180 calories; 4.5 g protein; 10.5 g fat (includes 1.5 g saturated fat; saturated:unsaturated fat ratio 0.14); 14.5 g available carbs; 7.5 g fibre
– Recipe from Vedge: 100 Plates Large and Small That Redefine Vegetable Cooking, copyright © Rich Landau and Kate Jacoby, 2013. Reprinted by permission of the publisher, The Experiment.
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.
My grandmother, and hence, my mother and aunts, breaded everything. This recipe can work for a wide variety of vegetables (especially zucchini, eggplant, butternut squash, fennel, celery, etc.) and also for fish, chicken, beef and pork filets. Servings: (8 approximately 1-cup serves)
1 large head of fresh cauliflower
1/2 cup seasoned breadcrumbs
1/4 cup grated parmigiano reggiano
1/3 cup egg whites
1-2 tbsp extra virgin olive oil
Cover the bottom of a 9x13in (22cm x 33cm) jelly roll pan with parchment paper or no-stick cooking spray. Preheat oven to 400 degrees F (200C).
Remove the outer leaves and stem base of the cauliflower. Separate florets into bite-size pieces. Place the florets into a steamer and cook for 5-8 minutes. Set aside to cool.
In a small bowl mix the breadcrumbs and cheese. Set aside.
Place the florets in a large shallow bowl. Pour eggs whites over them and mix well. Arrange the florets in the prepared pan.
Sprinkle the breadcrumb mixture on top, turning them over to cover both sides. Drizzle oil over the florets. Bake for 30 minutes, turning once. Serve hot.
350kJ/ 85 calories; 5g protein; 3g fat (includes less than 1g saturated fat; ; saturated:unsaturated fat ratio 0.33); 11g available carbs; 4g fibre