Durban - While fad diets come and go, there is no argument that following a low-GI (glycaemic index) diet provides healthy nutrition for both young and old. Debbie Reynolds has chosen some of the tastiest family recipes from the book, Best Of Eating For Sustained Energy by registered dieticians Gabi Steenkamp and Liesbet Delport.
Breakfast scones
(makes 10 scones)
375ml flour
2 tsp baking powder
5 tsp bicarbonate of soda
¼ tsp salt
60g oat bran, pressed down
1 large apple, cored and grated
4 tbs sultanas or 8 dried apricot halves
4 tbs soft, light margarine
1 egg, beaten
125ml skimmed or fat free milk, chilled and beaten for a lighter scone
Preheat oven to 200°C and spray a 12-hole muffin pan with non-stick cooking spray. Sift the flour, baking powder, bicarb and salt together in a large mixing bowl.
Add the oat bran and lift a few times with a tablespoon to incorporate air.
Add the grated apple and sultanas or apricots and mix through.
Melt the margarine in a microwave for 20 to 30 seconds on high.
Add the beaten egg and milk and stir. Add the wet to the dry ingredients and stir gently with a fork until a dough forms. Do not overmix. Spoon the dough into 10 holes of the greased muffin tin. Bake for 15-18 minutes or until they are golden brown, have risen well and a skewer inserted in the centre comes out clean. Allow to cool down and then remove from the muffin pan.
Allow to cool properly on a wire rack. Serve one scone per person, instead of toast, with a boiled egg and some fruit for an alternative, balanced breakfast.
Tomato and barley soup
(serves 6)
1tsp canola or olive oil
1 large onion, peeled and finely chopped
2 cloves garlic, peeled and crushed or 2 tsp minced garlic
1 tsp curry powder
1 chicken stock cube or 4 tsp chicken stock powder, sodium reduced, dissolved in 1.5 litres of boiling water
250ml split lentils or red lentils
125ml pearled barley
1 X 410g tin chopped tomatoes, with the juice
Freshly ground black pepper
Chopped fresh parsley, to serve
Heat the oil in a large saucepan. Add the onion and garlic and stir while cooking gently until just brown. Add the curry powder and cook, stirring, for one minute. Stir in the stock, water, lentils, barley, tomatoes and black pepper to taste. Bring to the boil and simmer for 45 minutes to one hour until the lentils and barley are tender. Sprinkle with chopped parsley and serve with one slice of low-GI bread per person, if desired.
Tangy chicken bake
(serves four)
4 skinned chicken breasts
½ tsp garlic flakes or 1 clove garlic, peeled and crushed
½ tsp dried mixed herbs
125g durum wheat shell pasta
500ml boiling water
60ml light chutney
60ml low fat mayonnaise
60ml light tomato sauce
½ packet onion soup powder
250g mushrooms, sliced
Flavour he chicken with the garlic and herbs, and cook in 200ml water for 30 minutes, or in the microwave, covered, on medium for 10 minutes. Preheat the oven to 160°C.
Boil the pasta in the boiling water with a pinch of salt until al dente. Mix the chutney, mayonnaise, tomato sauce and soup powder in a cup.
Add water to fill the cup to 250ml and mix well. Set aside. Cube the chicken and combine with the pasta, mushrooms and sauce in an ovenproof dish. Bake uncovered for 30 minutes until bubbling.
After 15 minutes, stir the bake and check that there is enough gravy - if not, add another 75ml water, stir in and bake for the remaining 15 minutes. Serve with lots of mixed vegetables and a large salad.
Past Alfredo with smoked trout or salmon
(serves four)
170g durum wheat tagliatelle
1tsp olive or canola oil
1 large onion, peeled and chopped
200g mushrooms, sliced
2 cloves garlic, peeled and chopped
60ml dry white wine
1 tin (380g) low fat evaporated milk
2tbs oats
2tbs fresh thyme, chopped
Black pepper, to taste
250g smoked trout or salmon, sliced
Cook the pasta in plenty of lightly salted boiling water until just tender.
Drain and set aside. Heat the oil in a saucepan and fry the onion until transparent. Add the mushrooms and stir fry until a sauce forms. Add the garlic and stir. Add the wine and cook for a few minutes to heat through. Add the evaporated milk and oats and bring to the boil.
Reduce the heat and cook gently, uncovered for 5-10 minutes until the sauce has thickened and slightly reduced. Add the thyme, black pepper and fish.
Mix the sauce with the cooked pasta and serve immediately with a large salad or two cooked vegetables.
Ostrich, tomato and mushroom goulash
(serves four)
2tsp olive or canola oil
1 large onion, peeled and finely chopped
2 tsp mustard seeds or 1 tsp mustard powder
500g ostrich goulash, cut into small cubes
1 tbs flour
2 tsp beef stock powder, sodium reduced
2 tbs tomato paste
2 tsp tomato sauce
½ tsp sugar
1 tbs balsamic vinegar
1 tbs soya sauce
2 to 3 tbs sweet sherry
1 tsp dried oreganum or 4 tsp fresh oreganum
300g button mushrooms, sliced
½ tsp salt
Freshly ground black pepper
2 tbs fresh parsley, chopped
Heat the oil in a large shallow saucepan and sauté the onions until they are glossy.
Add the mustard seeds (or powder) and stir until the seedS begin to pop (if using seeds). Add the meat and sprinkle with the flour and stock powder.
Stir until well mixed and then leave to cook until the meat is slightly browned. Add the tomato paste, tomato sauce, sugar, vinegar, soya sauce and sherry, and enough water (about ½ cup) to just cover the meat. Cover, reduce the heat and simmer for about 20 minutes.
Add the oreganum and mushrooms and cook, uncovered, for another 15 minutes. Season with salt and pepper and stir in the chopped parsley. Serve on cooked low-GI pasta or rice (125ml per woman and 250ml per man) with two cooked vegetables.
Lemon delicious
(serves six)
100ml low fat smooth cottage cheese
4 tbs sugar
2 eggs, separated
4 tbs flour
1 tsp lemon rind, finely grated
60ml lemon juice
200ml skimmed milk
1 tsp icing sugar for dusting and lemon slices to garnish
Preheat the oven to 180°C. In a large bowl, combine the cottage cheese, sugar and egg yolks.
Stir in the flour and lemon rind and then gradually stir in the lemon juice and milk until just smooth. Do not overmix.
Beat the egg whites with a clean electric beater in a clean dry bowl until soft peaks form. Using a large metal spoon, gently fold the egg whites into the lemon mixture.
Spoon into six 250ml ovenproof dishes. Place the dishes in a large roasting tin. Pour in enough hot water to come halfway up the sides of the dishes, and bake for 30 minutes or until set in the centre. Dust with icing sugar, garnish with a slice of lemon and serve warm.
(Remember to omit the starch from the meal at which you are also having this pudding.)
About the book
The detailed introduction explains how the glycaemic index works and how to make it work for you. It gives practical guidelines on low-GI, low-fat eating for specific conditions. It also explains how low-GI eating can have the following health benefits
* Easier permanent weight loss.
* Lowered and stabilised blood glucose levels in diabetics.
* Improved concentration in children with Attention Deficit Disorder.
* Improved performance for sportsmen and women.
* Reduced cholesterol and blood pressure levels.
The Mercury