In the GI News Kitchen
Anneka Manning, 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.
Strawberry, maple and pistachio parfait.
A delicious combination of nuts, seeds and oats layered with sweet fresh strawberries and thick Greek-style yoghurt, it is hard to go past this parfait at breakfast time.
- Preparation time: 15 minutes
- Baking time: 12–15 minutes
- Serves: 8
800g natural Greek-style yoghurt
625g (2½ punnets) ripe strawberries, hulled and quartered
Maple and pistachio granola
½ cup traditional rolled oats (oatmeal)
½ cup unsalted pistachio kernels, coarsely chopped
½ cup shredded coconut
½ cup sunflower seeds
½ cup pepitas (pumpkin seeds)
1 teaspoon ground cinnamon
¼ cup pure maple syrup or pure floral honey
1 teaspoon natural vanilla essence or extract
To make the Maple and pistachio granola, preheat the oven to 170°C/340°F (150°C/300°F fan-forced). Line a large oven tray with non-stick baking paper.
Combine the oats, pistachios, coconut, sunflower seeds, pepitas and cinnamon in a medium bowl and toss to combine. Combine the maple syrup and vanilla, pour over the oat mixture and toss to combine evenly.
Spread on the lined tray and bake in preheated oven for 12–15 minutes, tossing twice during baking, until golden. Set aside to cool to room temperature (see Baker’s Tip).
To assemble the parfait, layer the yoghurt, granola and strawberries in glasses or dishes, finishing with a little sprinkling of granola. Serve immediately.
Keep a jar of this granola in an airtight jar or container in the pantry, so you can whip up the parfait anytime you please. The granola will keep at room temperature for up to 2 weeks.
1430 kJ/ 340 calories; 14 g protein; 21 g fat (includes 7 g saturated fat; saturated:unsaturated fat ratio 0.33); 21 g available carbs (includes 14 g sugars and 7 g starch); 6 g fibre; sodium:potassium ratio 0.13
What’s for dinner? A taste of Diane Temple’s Money Saving Meals.
Red beef and pumpkin curry.
Diane Temple says: “I usually make this with light coconut milk, but by using light and creamy coconut flavoured evaporated milk you boost the protein and cut the saturated fat right back.” Serves 4.
1 tbsp peanut oil 350g (12oz) rump steak, thinly sliced
1 onion, halved and thinly sliced
2 tbsp red curry paste (or to taste)
2 cloves garlic, peeled and crushed
375ml (14oz) can light coconut milk or light and creamy coconut flavoured evaporated milk
500g (1lb2 oz) pumpkin, peeled and chopped into bite-sized chunks
120g (4oz) green beans, trimmed, sliced in half
1 tbsp fish sauce 1 tbsp table sugar
1½ cups low GI brown rice or brown basmati rice (cooked)
chopped peanuts or chopped coriander or both (optional)
Heat the wok or large frying pan over high heat, add the oil and when hot (not before), stir-fry the beef in two batches for 1–2 minutes until brown. Set the beef aside in a heatproof bowl.
Stir-fry the onion for 2 minutes then add the curry paste and garlic and stir to combine. Pour in the coconut milk, stirring until the curry paste has dissolved and bring just to the boil. Add the pumpkin chunks, cover (with a lid or foil), reduce the heat and simmer gently for 10–12 minutes until the pumpkin is just tender (but not mushy) … Meanwhile, cook the rice following the packet directions.
Add the green beans and the cooked beef to the wok, and simmer for 2 minutes until everything is piping hot and the beans are tender-crisp. Add the fish sauce and sugar, a teaspoon of each at a time, to achieve a flavour balance you like.
Spoon the rice onto four serving plates and top with the curried beef and a scattering of chopped peanuts or coriander for extra crunch and colour if you wish.
Per serving (with rice and made with light and creamy evaporated coconut milk)
Energy: 1826 kJ/ 436 cals; Protein 33 g; Fat 12 g (includes 4 g saturated fat; saturated:unsaturated fat ratio 0.33); Carbs 46 g; Fibre 4
Recipe courtesy Money Saving Meals published by Hachette Australia. Available from bookshops and online. Print and eBook editions now available.
Johanna’s Italian Kitchen
American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares her favourite recipes with a low or moderate GI. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com.
Simply slice and chop and it is ready to serve. As with all fruit, serve these strawberries only in the peak of their growing season. Note this recipe uses a 15ml tablespoon.) Servings: 4 (1 cup each)
450g/1lb medium-sized fresh strawberries (about 24)
2 tbsp (30ml) Amaretto di Saronno liqueur
30g/1oz almonds, toasted and coarsely chopped (about 24)
Place the whole strawberries in a bowl with cold water and swish them around to remove surface dirt. Drain, run under faucet water, drain again and pat dry with paper towels.
Remove stems and leaves and create a small wedge at the top of each strawberry using a knife or small melon baller. (I use a demitasse spoon.)
Quarter the strawberries horizontally and place them in a mixing bowl. Add the amaretto, mix well.
Spoon an equal amount of the strawberries into 4 individual dessert cups, top with the toasted almonds and serve immediately. Per serving
Energy 490kJ/117cals; Protein 2g; Fat 4g (includes 0g saturated fat); Available carbohydrate 10g (includes sugars 6g; starch 7g); Fibre 3g; sodium:potassium ratio 0.003