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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white wine recipes



Mandarin glazed lamb with pumpkin (butternut squash) & black-eyed peas

September 6th, 2009

Getting creative with roasting, and with a great supply of inexpensive, sweet, juicy imperial mandarins which are in season at present, I decided to see whether mandarin could replace honey in basting lamb racks. While you could only taste the slightest hint of mandarin flavour in the final product, it certainly helped with developing a […]

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Lamb chop with zucchini ragout & minted burghul

August 29th, 2009

Enjoy these soft melt-in-the-mouth lamb chops in contrast with the slight crunch of the burghul interspersed with fresh bursts of mint. Burghul is also known as bulgur or cracked wheat. It is easily purchased in your health food store and very cheap; it’s a lower-GI alternative to cous cous. Allow the burghul to remain a […]

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Mushroom & bean chilli chicken pasta with pesto

August 9th, 2009

This quick tasty meal is a wonderful mid week pasta and can be ready to serve half an hour after you walk through the door. It’s also another great lunchbox special: tastes equally good reheated in the microwave at work! Though pasta is low GI, particularly when cooked al dente and a little chewy in […]

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Chicken and pumpkin barley risotto

July 22nd, 2009

This is our second barley risotto recipe. The first one was much simpler — just a plain, cheesy risotto. We decided to experiment with some roast pumpkin and crunchy snap peas for contrast. The result was utterly moreish — the barley is different to rice in that it retains a bit of chewiness, but is […]

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Chicken, tomato and asparagus quiche

July 20th, 2009

The pastry in this tasty pie is made from a combination of multigrain sourdough bread crumbs, rye flour and cooked white beans, mashed. You will be surprised by how delicious a pastry can be without added oil or butter. A meal in itself, or serve with a simple green salad.

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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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Crispy skin salmon with steamed greens and boiled new potatoes

July 20th, 2009

Simple, tasty, and easy to prepare. Salmon, being one of the oily fishes is a good source of Omega 3. Boiled potatoes have a lower GI than baked, and are also quicker and easier to cook. According to the GI website list, unpeeled boiled new potatoes have a GI of 78 (medium GI). Nicola variety […]

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Pearl Barley Risotto

July 10th, 2009

Barley has a GI of 25 which is very low. It is very high in insoluble fibre, and the healthy qualities include cholesterol lowering, and improving digestional health. See here for a very informative article about barley’s health benefits. Given that arborio rice is very high GI, we think this is a wonderful alternative. It […]

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Roast Pumpkin and Lentil Soup

July 10th, 2009

This thick warming soup will surprise you with how satisfying it is to the wintery appetite! Freeze some and take it to work, or defrost it for a lazy midweek meal. I cooked this alongside making a roast on the weekend, and the frozen portions were not in the freezer long before I was craving […]

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Mushroom Soup

July 5th, 2009

This recipe is loosely based on a recipe by Damien Pignolet for mushroom broth with herb cream crust. I have made the original version, and it is very tasty. It is made with creme fraiche and cream which is a very special treat, but not great for every day. This much more cholesterol friendly version […]

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Chicken, lentil and vegetable soup with saffron and fennel seeds

July 1st, 2009

In the butchers last weekend I saw some “Poussin” in the window, (or in simpler language “a spring chicken” – younger and smaller), I couldn’t help myself – I bought two, planning to roast them. A fellow food lover at work, Kurt, (who by the way introduced me to the idea of organic Australian grown […]

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