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!

Low GI & Omega 3 Rich Recipes random header image

About beans (Recipes below...)

“Spill the beans”, “full of beans”, “don’t know beans” about beans!

GI:
On the GI diet, beans are your new best friend! Growing up, beans to me meant the third vegetable on the plate, sitting close to the peas and carrots, or, heinz baked beans, which I now enjoy the taste of, but growing up, found them to be one of the most intolerable things under the sun!
I had never heard of borlotti beans, cannelini beans, broad beans, fava beans, kidney, black beans, pinto beans, or any other of the hundreds of varieties of beans which exist! Butter Beans: GI = 26-36, Cannellini Beans: GI = 31, Red Kidney Beans GI=19-51, Soya Beans: GI = 15-20, Pinto Beans: GI = 33-38. In general, canned beans are a little higher in GI than those you cook yourself, probably because they end up a little firmer, thus with slightly less readily available carbohydrate. In addition to low GI carbs, beans are high in protein and fibre. You can lower your risk of certain types of cancers by increasing the fibre content in your diet. The high fibre will initially cause an increase in wind and stomach discomfort, however this tends to settle after about a month as the gut bacteria adjusts in response. Eating the good bacteria (probiotics) found in yoghurt or supplements in extra amounts in the short term can help speed up this process of the good bacteria colonising your digestive system. There is a bitter tasting herb called asafoetida which you can add to beans to help reduce the gas impact, however, do be aware that asafoetida was historically used as an abortive agent, so don’t go near this if you are considering pregnancy or pregnant!

Supply:
If you buy your beans from somewhere with a high turnover then you are more likely to end up with a fresh product. Dried beans which are old can take literally forever to cook. When they get old the skin starts to look a bit shrivelled and wisened. An organic health food store is likely to have a high turnover, or a market type supplier. For canned beans, choose those with lower salt content, and check to make sure they don’t have sugar added to the cooking process.

Preparation and Storage
Here is a great video with step by step instructions for cooking dried beans from scratch. Store dried beans in airtight containers in your pantry. If you are cooking them yourself, cook in bulk, and freeze the strained finished product so you have batches to use later. The soaking process is important to prevent major stomach upset. Cooking for longer does not compensate. Soak the beans overnight, or boil them for at least 10-20 minutes, leave to sit and soak for an hour, then strain, refresh with cold water, and begin the cooking process with new water.

 

 

 

 

 

 

 

 

 

 

beans recipes

 

 

Healthy chicken and red bean quesadillas

November 11th, 2009

A very cost effective old favourite from University days, my housemates used to make this for me, and I loved it! Of course, back then we used to pile on the cheese, and I reckon we might have even added a slice of butter for good measure — it surprise me though, to find that […]

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Balsamic & blood orange marinated skirt steak

October 18th, 2009

This neglected cut is unexpectedly flavoursome – and cheap to boot! Skirt steak is the cut used to prepare fajitas, Chinese stir fry, and is often prepared in restaurants for the kitchen staff – it is cheap, delicious, and if you marinate it first, it does not remain tough. I recall rump steak being the […]

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Adzuki bean hummus/ hommous

August 8th, 2009

Chickpeas, lemon juice, tahini, garlic, salt, olive oil are the typical ingredients of hommus. Some people, my husband included are sensitive to chickpeas, and get abdominal discomfort when eating it. Adzuki beans have a delicious nutty taste not unlike chickpeas, so we thought we would give it a go. The result was superb!

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Red adzuki bean, pear & almond slice

August 3rd, 2009

Inspired to try new beans, and after eating a delicious red bean and pork meal prepared by a friend Sandra, I decided to buy some red adzuki beans and experiment. Here is the first result! I browsed online for recipes for red bean cakes, and found this delightful blog called sugarlens, with a recipe for […]

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Fresh broad beans in white wine

July 20th, 2009

I really enjoy being able to take more than one bite out of a bean! You will either love or hate these beans, some really don’t like the flavour, but I only discovered them recently, and enjoy the slightly earthy, musty taste, with soft starchy texture and a tinge of ever so slight bitterness. They […]

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Beef, mushroom and kidney bean casserole

July 20th, 2009

Cook up a batch of this stew on the weekend, and freeze portions to take with you to work, or invite some friends over for a lovely slow cooked Sunday night meal to warm your souls for the week. Boiled kidney beans have a low GI of 29 and add a rich earthy flavour to […]

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Delicious tuna & white beans on toast

June 26th, 2009

This delicious tuna-and-beans recipe only take five minutes to prepare and is tangy and light, yet satisfying, thanks to the high protein content from the tuna and beans. The thin slices of sourdough bread provide adequate carbs to give you some immediate energy.

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