Low GI & Omega 3 Rich Recipes

Recipes for healthy, slower-carb eating. Eat till you're full, feel satisfied and lose weight at the same time!

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Peanut butter and banana toasties

October 3rd, 2009


Can it get any better for comfort food? Or any simpler? Sanitarium produces a product labelled “Natural Peanut Butter” which is 100% dry roasted nuts, containing no sugars, salts, or added oil. This product is a little cheaper than the health food store versions, but if you are having trouble sourcing it, nearly all health food stores stock an additive free 100% nut version of this delicious spread.

Serve it up on your favourite low GI bread – The bread pictured here is Morpeth Sourdough Bakery “Organic wholewheat and sesame“. Deeeelicious!!

(See our article about choosing the best bread) for a delicious, filling, fibre and energy full snack!

113g of peanuts has a GI of 14, a GL of 2, and a carbohydrate content of 15g. Peanuts are a high caloric food, and so will fill you up. The calories come from fat, in fact they are composed of 73% fat content (monounsaturated fats – not trans or saturated fats), which would lead most to think they may lead to weight gain. This may not however be true.

Interestingly, a Journal of Nutrition review of this subject found that studies where people have deliberately increased their peanut intake (compared to people who did not) that there was no weight gain in the peanut eating group. In addition, there are some small studies showing that triglyceride levels may reduce in people who regularly eat peanuts.

Some have proposed that because they are so filling – and have a very strong satiety response,  your body tells you to stop eating, and because the energy in peanuts is densely tied up with fibre, absorption is reduced, thus acting very similarly to legumes and beans. This satiety response effect has not been replicated in all studies though, so the jury is still out about peanuts and hunger.

However, the FDA has been convinced, formally recognising peanuts as “heart healthy”, and along with other nuts, in our household we enjoy them regularly. The fact remains that peanuts are also high in fibre, B-group vitamins and Vitamin E (an antioxidant), and taste very yummy. As a low source of carbohydrates, they are a good food to fill you up on a diabetic diet. If you are watching your weight/ cholesterol, limit yourself to a handful of nuts a day, or a spread of healthy nut butter.

Serves: 2

Preparation time: 2 minutes


  • 100% peanuts peanut butter
  • 1 banana
  • 4 slices of wholegrain/ rye/ or multigrain sourdough bread


  • Toast the bread
  • Spread the peanut butter on one slice of toast
  • Slice bananas on top of the peanut butter
  • Top with the second slice of toast
  • A great snack for the kids with a glass of milk, or lovely with your favourite tea
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