IN THE GI NEWS KITCHEN
Anneka Manning’s Salmon and Roast Vegetable Frittatas • Dr Nick Fuller’s Whole Roast Cauliflower with Lemon and chilli • SunRice Breakfast Rice Puddings
ANNEKA MANNING’S FAMILY BAKING.
SALMON AND ROAST VEGETABLE FRITTATAS
Anneka Manning – author, food editor, home economist, mother of two and the founder of BakeClub – specialises in teaching the ‘why’ behind the ‘how’ of baking, giving home cooks the know-how, understanding and skill to bake with confidence and success, every time. She suggests roasting extra vegetables when making them for dinner so you have them on hand for a quick and easy lunch or light meal the next day. Makes: 8 • Preparation time: 15 minutes (+ 5 minutes cooling time) • Baking time: 25 minutes
Olive oil, to grease
3½ cups chopped roasted vegetables (see Annie’s Tips)
210g/7oz can red or pink salmon in spring water, drained and coarsely flaked
½ cup coarsely grated vintage cheddar cheese
⅓ cup chopped chives, flat-leaf parsley and/or basil
Salt and freshly ground black pepper, to taste
Preheat the oven to 190°C/375°F (170°C/325°F fan-forced). Grease 8 holes of a 1/3 cup (80ml) muffin pan with olive oil or alternatively line with paper muffin cases. • Place vegetables, salmon, cheese and herbs in a large mixing bowl and toss gently to combine evenly. Spoon the mixture into the muffin holes, dividing evenly. Crack the eggs into a jug, season well with salt and pepper and then use a fork to whisk to combine. Carefully pour into the muffin holes over the vegetable mixture, dividing evenly. • Bake in the preheated oven for 25 minutes until set and golden. (The eggs will continue to cook in the muffin pan, so it’s ok if the centre is a little soft, just not runny). Stand in the muffin pan for 5 minutes, then use a small palette knife or butter knife to remove the frittatas. Serve warm or room temperature with a green salad.
- Roasted pumpkin, capsicum, carrots, sweet potato, zucchini, eggplant and mushrooms all work well in these frittatas.
- Add chopped fresh herbs such as rosemary, sage or thyme to your vegetables before roasting them for an extra flavour hit.
- These frittatas will keep in an airtight container in the fridge for up to 2 days. Serve at room temperature or reheat in an oven preheated to 180°C/350°F (160°C/320°F fan-forced) for 5–10 minutes.
630 kJ/ 150 calories; 13 g protein; 8 g fat (includes 3 g saturated fat; saturated : unsaturated fat ratio 0.6); 5 g available carbs (includes 2.5 g sugars and 2.5 g starch); 5 g fibre; 340 mg sodium
WHOLE ROAST CAULIFLOWER WITH LEMON AND CHILLI
We are big fans of cauliflower here at GI News. It’s what we called a three-in-one- veg in our Good Carbs Cookbook because it gives you an edible head of creamy florets and crunchy white stems encased by tender green leaves. This recipe is from Dr Nick Fuller’s new book, Interval Weight Loss for Life (Penguin), a practical guide to helping people reprogram their body after weight loss. A small head of cauliflower roasted will serve 4.
1 small head cauliflower
Finely grated zest and juice of ½ lemon
Olive oil, for drizzling
Dried chilli flakes, for sprinkling
Sea salt and freshly ground black pepper
Preheat the oven to 180°C/350°F. Pre-line a baking tray with baking paper. • Place the whole cauliflower in a large saucepan of water. Bring to the boil, then reduce the heat and simmer for 7 minutes. Drain. Cut off the stalk and remove the leaves. • Place the cauliflower in the baking tray. Scatter over the lemon zest, and pour over the lemon juice and a drizzle of olive oil. Sprinkle lightly with chilli flakes, season with salt and pepper, and roast for 35 minutes or until tender and lightly golden. Cut into wedges and serve.
320 kJ/ 77 calories; 5g protein; 3g fat (includes 0.5g saturated fat; saturated : unsaturated fat ratio 0.2); 4.5g available carbs (includes 4.5g sugars and 0g starch); 6g fibre; 100mg sodium; 635mg potassium; sodium to potassium ratio 0.16
Nick’s Interval Weight Loss isn’t a diet, it isn’t intermittent fasting, or anything similar; it’s an evidence-based plan to help people redefine their set point so they can prevent the ever-so-common weight regain that happens after people lose weight. Losing weight is the easy part, keeping it off is the hard part, and this is why more than 95% fail on their long-term weight loss journeys. To find out more, check out the Facebook page.
SUNRICE BREAKFAST RICE PUDDING
Nutritionist Lyndi Cohen, SunRice Health and Wellness Ambassador, developed this recipe to showcase their Doongara Clever Low GI White Rice which carries the GI Symbol. Doongara is a low GI (54) variety of long-grain rice grown in Australia that is ideal to serve with curries and stir-fries as well as use to make a simple rice pudding for a leisurely breakfast or brunch, or for dessert. • Preparation/cooking time: 25 minutes. • Serves 6
1½ cups SunRice Low GI White Rice (raw)
400ml (14fl oz) almond milk
1 cup water
1 tbsp maple syrup
¼ cup mixed seeds and/or nuts
Add the rice, almond milk, cold water, seeds and/or nuts, and maple syrup to a saucepan. • Bring to the boil, then reduce the heat and simmer for 15 minutes. • Remove from heat and stand, covered, for 5 minutes. • Serve with your choice of toppings such as berries, fruit, or extra toasted seeds/nuts. .
1087kJ/ 260 calories; 5.4g protein; 5.7g fat (includes 0.6g saturated fat; saturated : unsaturated fat ratio 0.12); 45.0g available carbs (includes 4.3g sugars); 1.0g fibre; 46mg sodium; 99mg potassium; sodium to potassium ratio 0.46
LOW GI LIVING
Foods with the GI Symbol have been laboratory tested and meet strict nutrient criteria in line with international dietary guidelines including specified limits for carbohydrates, energy, total and saturated fat, sodium and, where appropriate, fibre and calcium. The independent certification program is run by the Glycemic Index Foundation, a not-for-profit health promotion charity. For updates on low GI products that carry the GI Symbol and for recipes, sign up for the Foundation’s electronic newsletter, Low GI Living.