Low GI Meal Plan
*Click Below for the complete list of snack ideas
http://www.woolworthsfresh.com.au/dietc ... snacks.php
Muesli with mixed fresh fruit
Ham & salad sandwich
Skim a little margarine across a low GI grainy bread, top with a slice of lean ham, tomato, lettuce, grated carrot, beetroot and sprouts. Finish with a juicy apple.
Serve with a crunchy green salad made with crispy cos leaves, celery, Lebanese cucumber slices, blanched green beans and asparagus spears and a dressing made with an equal mix of olive oil and lemon juice and a sprinkle of black pepper.
Honey banana smoothie (see recipe below)
Take a small (100g) can of tuna in spring water and 3/4 cup of drained cannellini beans. Combine in a bowl or your lunch box with half a diced cucumber, 1 diced tomato, a handful of baby spinach (or other greens), and chopped parsley. Dress with an equal mix of olive oil and lemon juice, and black pepper.
Chargrilled vegetables with beans & pasta
Bring a large pot of water to a boil, add your favourite pasta such as penne or spirals, and cook according to the packet directions or until al dente. Meanwhile, cut and slice 2 small finger eggplants, 2 large red capsicums, 6 Roma tomatoes, 1 Spanish onion and 4 cloves of garlic. Brush a BBQ hotplate or a chargrill hotplate on the stove, with olive oil. Heat well and add all the vegetables. Sprinkle with salt and black pepper until golden brown. On a large platter, heap the drained pasta, beans and the vegetables and scatter with torn fresh basil leaves. Serve hot, with a sprinkle of Parmesan cheese and a green salad with vinaigrette.
Honey Banana Smoothie
1 large, ripe banana
1 tablespoon All-Branâ„¢ breakfast cereal
1 cup low-fat milk, chilled
1/2 cup evaporated low-fat milk, well chilled
2 teaspoons honey
few drops vanilla extract
1 Peel banana and coarsely chop.
2 Combine with remaining ingredients in a blender and blend for 30 seconds or until smooth and thick.
3 Serve immediately.
Cereal & fruit
Two-thirds cup Guardianâ„¢ topped with low fat milk. Add a piece of chopped fruit to the cereal or accompany with a small glass of fruit juice.
Take a piece of pita bread, spread it with hummous, top with thinly sliced lean roast beef and tabouli and roll up. You can buy freshly made tabouli and hummous from supermarkets, many fruit and vegie markets and from Lebanese takeaways.
Tuna casserole with rice
Make a quick tuna casserole with canned tuna (in spring water), a chopped onion, 2 sticks celery finely sliced, a cup of frozen peas and a cup of corn kernels combined in a low fat cheese sauce made with skim milk. Serve with Basmati or Doongara rice, seasoned with fresh parsley.
Muesli and yoghurt
Top 1/2 cup of natural muesli with a milk, 100g light fruit yoghurt and chopped peach.
Cheesy tomato sandwich
Make a sandwich with a low GI grainy bread, tomato slices a twist or two of black pepper and a slice of low fat cheese. Toast under the grill if you like. Finish with a crunchy apple.
Rosemary rack of lamb & sweet potato mash
Allow two cutlets per person and trim off excess fat. Pierce a lean rack of lamb and insert spigs of rosemary, sprinkle over a little olive oil, season with freshly ground black pepper, and bake for about 35 minutes in a preheated oven until cooked through or slightly pink if preferred. Cover in foil and let it rest for a few minutes before cutting into cutlets. Serve with steamed sweet potato mashed with a little mustard seed oil, slow roasted tomatoes (see recipe below) and green beans. For dessert, have a poached peach (see recipe below) and 2 scoops of low fat ice cream.
6 big, fresh, ripe tomatoes
1 tablespoon olive oil
1 tablespoon balsamic vinegar pepper to taste
1/2 tablespoon crushed garlic or 1/2 teaspoon garlic powder
1 tablespoon pesto
1 Preheat oven to 180Â°F. Cut the tomatoes in half and place cut-side up in a large, shallow baking pan. Combine the oil, vinegar, pepper, garlic and pesto in a bowl and lightly brush over the tomato halves. Bake in the preheated oven for 20-25 minutes, depending how soft you like them.
Try this with plums, nectarines or pears for a change.
4 ripe peaches, peeled and stoned removed
1 cup water
2 tablespoons sugar
Cinnamon stick, vanilla pod, or cardamom pods to flavour
1 To make the syrup, combine water, sugar and flavouring in a pan and simmer gently for 10 minutes.
2 Halve the peaches and place, cut side down, in the thin syrup and simmer very gently for until tender (about 10 minutes, but check after 5).
Tea & toast
1/2 grapefruit with a teaspoon of sugar followed by 2 slices of low GI wholegrain toast with a light spread of margarine and Vegemiteâ„¢ and a cup of tea.
Spread a slice of a low GI soy and linseed bread with wholegrain mustard. Add chopped sun-dried tomatoes, grilled eggplant, and a slice of mozzarella cheese. Melt the cheese under a grill, then add salad greens and another slice of bread.
Mediterranean beef casserole (see recipe below)
Serve with al dente cooked fettucine, green beans, baby carrots and a side salad.
Mediterranean Beef Casserole
1 tablespoon olive oil
1 large onion, thinly sliced
1kg. eye round beef, cut into 1-inch cubes
1/2 cup red wine
salt and pepper to taste
1 cup crushed tomatoes
1 large bay leaf
1 cup dried porcini mushrooms, rehydrated in 1 cup warm water
400g. baby carrots, halved
1 teaspoon finely chopped fresh thyme
1 1/2 tablespoons finely chopped fresh parsley
1 Heat oil in large frypan. Add onion and sautÃ© for 2 minutes.
2 Add beef cubes and brown on all sides.
3 Add wine, salt and pepper and then gently stir in the tomatoes and bay leaf. Bring to a boil, then reduce heat, cover and simmer slowly on a ver low heat for 1 hour. Check occasionally that you have enough liquid.
4 Drain mushrooms reserving the water. Stir in the mushrooms, carrots, herbs and extra water, mix well. Simmer for 30 minutes or until tender
Poached egg on toast
Small glass of tomato juice, with a poached egg topping a slice of sourdough toast and a second slice of toast with a smear of margarine and marmalade.
Oodles of noodles
Make up a packet of quick cook noodles with half the flavour sachet. Add a couple of tablespoons each of frozen peas and corn kernels, and then microwave to heat through
Fast fish & tiny taters
Fish is quick and easy to cook. Boneless fillets or cutlets take 2-3 minutes each side or 5-6 minutes total in a pan or under the grill. Try cooking them this way: â€“ in a non-stick pan over medium heat, with a film of oil or cooking spray; â€“ under a preheated grill or on a BBQ grill, brushed with flavoured oil; â€“ steamed or poached with a white wine or lemon juice; or â€“ baked for 10-15 minutes in a moderate oven. Squeeze lemon juice over the fish, once you have cooked both sides, and sprinkle with pepper. Serve with tiny new potatoes, steamed broccoli florets, carrots, a side salad and lemon wedges.
Sweet potato & corn hotcakes with pan-fried tomato & basil (see recipe below)
Finish off with a pear.
Pita bread pizza
Top a small, wholemeal pita bread with tomato paste, mushroom, capsicum, ham, pineapple and grated reduced fat cheese. Bake or grill until the cheese melts. Finish up with an apple or orange.
Steak & salad
Grill or barbecue a small piece of steak (about 100g â€“120g uncooked weight) to your liking. Team with baby new potatoes, a mixed bean salad (from a can is fine) and a colourful garden salad made with rocket, baby tomatoes, green beans and olives.
Sweet Potato and Corn Hotcakes with Pan-fried Tomato and Basil
Makes about 10 hotcakes. Allow 2-3 per person
1/2 cup self-rising flour
1/2 cup rolled oats
1 egg, lightly beaten
1/2 cup low-fat milk
1 x 270g can corn kernels, drained
1 small (150g) sweet potato, peeled and grated freshly ground black pepper
3-4 ripe tomatoes, cut into 1cm-thick slices handful of fresh basil leaves
1 Combine the flour and rolled oats in a medium-sized bowl. Using a whisk, stir in the beaten egg and milk, mixing until combined. Stir in the corn kernels and grated sweet potato with the pepper.
2 Brush a nonstick frying pan or griddle with oil or spray with cooking spray over medium heat. Add large spoonfuls of the mixture to the pan. Cook 2 minutes or until bubbles begin to form. Turn and cook 1-2 minutes on the other side. Repeat with remaining mixture. Set aside cooked hotcakes in a warm place.
3 Once you are finished cooking the hotcakes, regrease the frying pan and place over medium heat. Add the sliced tomatoes, cooking for a couple of minutes until browned on one side, then turn, sprinkle with basil and cook until softened. Serve the fried tomatoes and basil over the hotcakes.
Click Here for the best Low GI Food list http://www.southbeach-diet-plan.com/low ... odlist.htm