Food glorious Low GI and easy Food :)

Ladies... Hold your hands high if you find it hard to find easy, cheap and tasty Low GI recipes?

I feel your pain! I really do!

Ive got a few cheap and simple meals for you to get your teeth around. they might even leave you saying mmmmmmmm!

There area few rules when it comes to GI...

Rule 1: Eat the food near to its natural state, that doesn't always mean raw, it means don't eat it processed as processed lacks many minerals that are needed by us cysters.

Rule 2: Even though dairy is low GI, try and limit your intake... certain dairy products cause raised insulin production.

OK now its time to get to the recipes, i must tell you that these recipes will be measured in cups, just because i find it easier to measure out that lbs and Oz's or grams, all of these are personal favorites and trialled on the husband :) please note these are measurments for 1 serving.
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OATMEAL PANCAKES...

Ingredients
1/2 cup oatmeal
6 egg whites
1 tbsp raspberry jam spread (double fruit, no sugar added)
Directions
Heat a small frying pan over medium heat for several minutes. Mix oatmeal, egg whites and fruit spread together. Spray pan with non-stick spray. Pour mixture into pan. Flip after approximately 5 minutes and cook for an additional five minutes on other side.
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APPLE-BRAN

Ingredients
1 medium apple, peeled and chopped
1/3 cup Oat Bran
1 cup water
1 tsp wheat germ
1/2 tsp sugar or sweetener
1 tbsp sliced almonds
You can add nuts or raisins if you like :)

Directions
cook your Oats with 1 cup of water to the consistency of your choice, stirring continuously avoiding lumps, take off the heat and stir in your sweetener/sugar, place in a bowel and add the remaining ingredients.
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HAM N CHEESE TOASTIE

Ingredients
2 slices of wholemeal bread (soda bread would be even better)
2 slices of thinly sliced low fat cheese
2 thin slices of ham (non processed)

Directions
heat a frying pan over a medium heat until really hot, meanwhile, lightly brush one side of both slices of bread with extra virgin olive oil, on the other side of the bread place the cheese and ham, and place the other slice of bread on top, remember the oiled sides must face on top (so it touches the pan) cook for 3-5mins on both sides.
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CHICKEN FRIED RICE

Ingrediants
1 small chicken breast
2 tbsp of soy sauce
1 cup od fresh veg of your choice
1 spring onion (maybe known as scallions for you in america)
1egg or 2 egg whites
1 crushed garlic clove
2/3rd cup basmati rice
1tspn of olive oil
2tspns of almonds

Directions
cook the rice as it states on the packageing don't salt unless neccisary, heat up a wok or frying pan,
cut the chicken brest into strips, chop all the veg and spring onion, beat the egg, spray the pan with the spray oil, and add the egg and stir untill scrambled and cooked through, remove the eggs and set aside, place the olive oil in the pan and cook the chicken , remove the chicken and stirfry the vegatables for around 5mins, add the soy sauce to the rice and stir untill it is all coated, add the garlic to the pan then add the rice, egg, veg and chicken and stirfry for a further 5-10 mins, serve and sprinkle on the almonds.
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LEMON SALMON

Ingrediants
1 small salmon fillet
1 tsp fat free mayo
1 tsp lemon juice
1tsp dill(herb)
little pinch of salt and pepper
new potatoes
small green saled

Directions
spread the mayo ontop of the salmon with a pastry brush, sprinkle over the lemon juice, dill and salt and pepper and bake for 20mins in a medium heat oven untill the salmon flakes easily.
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CHOCCY  NUTTY ICE CR
Ingredients
1/2 cup non-fat, no sugar added, vanilla ice cream
1/4 cup NUT OF YOUR CHOICE
1 tsp good quality cocoa powder
Directions
Sprinkle scooped ice cream with nuts and cocoa.

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Here are some side dishes to put with any meal,

ASPARAGUS AND PEPPERS
Ingredients

12 medium asparagus spears
2 medium red bell peppers
2 cloves garlic
4 tbsp balsamic vinegar
4 tsp extra virgin olive oil
salt/pepper to taste

Directions

Preheat oven to 400 degrees.

Trim ends off asparagus and cut into bite-sized pieces. Cut red pepper into large cubes.

Mince garlic. Combine minced garlic, vinegar, and olive oil. Toss asparagus and red pepper with garlic mixture. Season with salt and pepper.

Bake for 15 minutes or until tender-crisp. 

LEMON BROC N COLI

Ingredients

2 cups fresh broccoli
2 cups fresh cauliflower
1/4 cup lemon juice (fresh squeezed is best)
1 tbsp Dijon mustard
2 tbsp extra virgin olive oil

Directions

Cut broccoli and cauliflower into small bite-sized pieces. Steam until tender-crisp, approximately 7 to 8 minutes. Drain well.

Lightly beat lemon juice, mustard, and oil. Toss well with vegetables. Serve.
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THE MOST AMAZING SOUP EVER....... SPLIT PEA CURRY SOUP!!

Ingredients

1 1/4 cups dry yellow split peas
4 oz lean deli ham, chopped
2 medium onions, chopped
2 medium carrots, chopped
1 tbsp curry powder
1 tsp dried thyme (or 1 tbsp fresh thyme)\
1 bay leaf
5 cups chicken stock
1 cup skimmed  milk
salt/pepper to taste

Directions

This soup can be prepared in a slow cooker or stove-top.

Rinse and drain peas. Chop vegetables and ham.

For slow-cooker method, combine peas, ham, onion, carrots, curry, thyme, bay leaf and chicken broth in slow cooker. Cover and cook on high setting for 4 to 5 hours or the low setting for 10 to 12 hours. Stir in 1 cup skim milk. Season with salt and pepper.

If using stove-top method, combine peas, ham, onion, carrots, curry, thyme, bay leaf and chicken stock in a large deep pan . Bring to a boil, them reduce and simmer for approximately 2 hours. Stir in skimmed milk - but do not return to a boil. Season with salt and pepper and serve.
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so there you go, simple, cheap and easy :)

enjoy ladies :D xxxx