low-gi cookbook over 80 delicious recipes to help you lose weight

howtousethisebookSelectoneofthechaptersfromthemaincontentslistandyouwillbetakentoalistofalltherecipescoveredinthatchapter.

Alternatively,jumptotheindextobrowserecipesbyingredient.

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contentsIntroduction

Starttheday

Quick-fixlunches

Delectabledinners

Sweettreats

BakingIndex

Acknowledgements

INTRODUCTION

Overthefollowingpages,youwilllearnaboutthebenefitsofswitchingtoalow-GIdiet.Bystickingtoafewsimplerules,youcanenjoythemanyhealthrewardsitcanbring,withouthavingtocompromiseonthetasteorvarietyofyourmeals.

WhatisGI?Putverysimply,theglycaemicindexmeasureshowthefoodyoueatreactsinyourbody.Byfollowingalow-GIdiet,youchoosefoodsthatcreateonlyapositivereaction.

Themajorityofthefoodsweeatcomefromonemainfoodgroup–carbohydratesand,morespecifically,whitebread,potatoes,cakes,biscuitsandsugarytreats.Whiletheytastegoodandareeasytoeat,thesefoodscreatereactionsinourbodiesthatputtheentiresystemoutofbalance.Theresultofthisimbalanceisday-to-dayproblemssuchasfatigue,moodswingsandsugarcravings,plusanincreasedriskofanumberofdifferenthealthproblemsinthefuture.Bybasingyourdietaroundtheglycaemicindexoffoods,youwillstopalltheconfusionandallowyourbodytodevelopasenseofbalance,withoutexperiencinganyharmfulsideeffects.

FuellingyourbodyYourbodyrequiresalotofenergytodealwithallthestressesandstrainsofmodernlifeanditspreferredfuelisasugarcalledglucose,whichitmakesfromstarchesandsugars(carbohydrates)foundinfood.Glucoseismadeintheliverafterthefoodhasbeendigestedinthestomach.Theconvertedglucoseisthensenttothebody’scellswhereitiseitherburnedimmediatelyaswerun,walkoreventhink,orstoredinthemusclesandfatstoresforlateruse.Thishappenswithalmosteveryfoodthatcontainscarbohydrates,whetheritisaplateofspinachoraplateofdoughnuts.However,differentfoodsaffectthespeedwithwhichthisreactionhappensand,inverybasicterms,theglycaemicindexisameasureof

thatspeed.Foodswithahighglycaemicindex(knownashigh-GIfoods)areconvertedrapidlytoglucoseinthebody,whilefoodswithalowglycaemicindex(low-GIfoods)areconvertedmoreslowly.

ThemissinglinkAhormonecalledinsulinprovidesthemissinglinkinthisprocess.Whenglucoseisreleasedintothebloodstream,insulintakesittowhereit’sneeded.Iftheglucoseisreleasedslowly,moderatelevelsofinsulinarereleasedandhavetimeto‘think’aboutwherethatglucoseisneededmostandsenditthere.However,ifhighlevelsofglucoseenterthebloodstream,thebodypanics–toomuchglucosecanbeharmful.Tocompensate,thebodyreleaseshighlevelsofinsulin,whichquicklytransfertheglucosetothefatstoreswhereitcandonoharm.Ifthishappenstoooften,itcanleadtoweightgainaswellasthecellsthatnormallyrespondtoglucosebecomingresistanttoitssignals.Thismeansthatlessglucoseistakentowhereit’sneeded,anditremainsinthebloodstream,causingcelldamage,whichcontributestoageingandfurringofthearteries.

AboutturnByswitchingtoalow-GIdietandensuringyoueatonlyfoodsthatcauseagentleriseinglucoseinyourbloodstream,youcanreversethisprocessandpreventapanicreactioninyoursystem.Theresultscanpositivelyaffecttheconditionandfunctionofeverypartofyourbody,fromyourhearttoyourskin,andwillboostweightloss.

AllfoodsarenotequalWhenchoosingaGIeatingplan,itisimportantthatyouknowwhichfoodsarebesttochoose.TherearesixmainelementsthatdeterminetheGIofafood:

1Doesitcontaincarbohydrate?

Pureproteinfoodssuchasmeat,fish,poultryandeggs,andpurefatssuchasoils,butterandmargarine,containnocarbohydrate,sotheeffecttheyhaveonglucoseproductionisnegligible.ThesefoodsarethereforelowGI.

2Howmuchstarchdoesitcontain,andinwhatform?

Starchistheeasiestingredientforourbodytoturnintoglucose.Inrawfoods,wherethisstarchisgenerallyincompactparticles,thebodyfindsitdifficulttobreakdown.However,iftheseparticlesaredisturbed(forexample,millingintoflour),thebodyfindsiteasiertodigestthemandthereforeturnsthemintoglucose

faster.

3Howmuchfibredoesitcontain?

Fibremakesthebodybreakfooddownmoreslowly,whichisoneofthereasonswhybeansandpulses(whicharewrappedinafibrousshell)havesuchalowGI.

4Whatkindofsugardoesitcontain?

Therearefourmaintypesofsugar.Foodshighinglucose(suchassportsdrinks)neednoconversion,sotheyraisebloodsugarrapidly,whilefructose(thesugarinfruit)andlactose(themainsugarindairyproducts)convertslowly.ThisgivesthemajorityoffoodscontainingfructoseorlactosealowGI.Thefourthsugar,sucrose,hasamediumGI.

5Doesitcontainfat?

Fathasnoeffectonglucoseitselfanditalsoslowsthespeedoffoodfromthestomachtotheliver,slowingglucoseproduction.

6Howacidicisit?

Citrusfruitsareanexampleoffoodsthatcontainacidingredients,inthiscasecitricacid.Otheracidicingredientsincludelacticacidinmilkproducts.Asinthecaseoffat,acidityslowsafood’sprogressthroughthesystem,andthereforeslowstherateatwhichitconvertsintoglucose.

GIfactsaboutcarbohydratesIfyoufollowaGIdiet,thebiggestchangesyouwillprobablymaketoyourregulardietaretothefollowingsixfoods:bread,breakfastcereal,grains,pasta,potatoesandrice.Itisoftenthesefoodsthatmakeupthemajorityofourdietandtheyarealsotheeasiesttoconvertintoglucose.Don’tpanicthough;thelow-GIdiet

doesn’tbanstarchycarbohydrates.Theideaistoswitchyourchoicestothosewiththelowestimpactonyourbloodsugarlevels.

BreadManyofustendtoeatalotofbread.Thisisfineaslongyouoptforlow-GIbreadsthatarehighinfibre–Granaryorwholegrainarebest,asthehardhuskaroundthegrainsslowsglucoseconversion.BreadsmadefromaningredientwithalowerGIthanwheatarealsoagoodchoice.Theseincludesoyabreadandryebread.

BreakfastcerealsIt’simportanttoeatbreakfastasitpreventsyougettinghungerpangsthatleadyoutoeatingless-nutritioussnacksmid-morning.However,ahigh-GIbreakfastcerealisjustaslikelytoleaveyouhungryashavingnobreakfastatall.Youshouldavoidcerealsthathavebeenprocessedorhavehighlevelsofaddedsugarorhoney,andinsteadgoforhigh-fibrecerealssuchasbran,ortraditionalporridgeoats.

GrainsGrainsaresubjecttominimalprocessing,somosthavealowGI.TheyarealsogenerallyhighinessentialBvitaminsandvitalmineralssuchasmagnesiumorphosphorus.Barley,buckwheat,bulgarwheat,milletandquinoa(whichisactuallyafruit)arealllowGI,whilecouscousismediumGI.Theycanallbeusedinsteadofpotatoesorriceasasidedishandarealsoveryeasyandquicktoprepare.

PastaSurprisingly,almostallpastasarelow-GIfoods.Thisisbecausetheflourusedtomakethem(durumwheat)containsprotein,whichslowsitsdigestion.Thestarchparticlesinpastaareleftfairlyintact,whichalsoslowsthingsdown.Theproblemwithpastaisthatwegenerallyeatmuchlargerportionsthanrecommended,therebyincreasingtheamountofglucoseproduced.It’sbesttoeatpasta‘aldente’–thesofterthepasta,thehigheritsGIrating.Theexceptionisgluten-freepasta.Thisismadewithwheat-freeflour,sodoesn’thavetheproteinprotectionprovidedbydurumwheat.

NoodlesSomenoodlesaremadefromamoreglutinousformofwheatflour,soarebestavoided.However,glassnoodles,cellophanenoodlesandharusamenoodlesaremadeofbeansandhaveaverylowGIrating.

PotatoesPotatoesmaybeagreatsourceofvitaminC,potassiumandtheanti-ageingnutrientglutathione,buttheyscorebadlyontheGIplan.Thisisbelievedtobeduetotheirhighstarchcontent,whichincreasesifnewpotatoesareleftontheplanttogrow.Infact,newpotatoesaretheonlypotatoestohavealowGI,sochoosethesewhereverpossible,orswappotatoesforanother,low-GI,carbohydrate.Theotheroptionistousesweetpotatoes,whichhaveamediumGIandcanbepreparedinmuchthesamewayasregularpotatoes.

RiceTheGIcontentofriceisdependentuponwhichtypeofstarchitcontains–amylose,whichistightlybondedtogether,oramylopectin,whichismorebranchedout.RiceshighinamylosehavealowerGI.

CarbohydratesnacksMostsnackshaveahighGIandevensavourysnackscanraiseglucoselevelstooquickly.However,snackingisactuallyencouragedonalow-GIdiet,aseatingasmallmealorsnackeverytwohourskeepsbloodsugarlevelsevenmorestablethaneatingthreelargemealsaday.Trynuts,seeds,fruit,yogurt–oralittlechocolate.Yes,youmaybesurprisedtolearnthatchocolatehasalowGI,duetoahighconcentrationofdairyproducts,ahighfatcontentandalsoitssucrosecontent,whichconvertsintoglucoseataslowrate.

GIfactsaboutfruitandvegetables

FruitAsageneralrule,fruitisalow-GIfood.Themainsugarinmanyfruitisfructose,whichhastobeconvertedintoglucosebeforeitcanbeusedbythebody,thuspreventingthesuddenpeakinbloodsugarthatcancauserapidinsulinrelease.

WhataffectstheGIofafruit?AcidityGenerally,themoreacidicaparticularfruitis,theloweritsglycaemicindex.

FibrecontentFruitwiththehighestsolublefibrecontent(suchasapplesandpears)arethosewiththelowestGI.

FructosecontentMostfruitcontainsamixtureofthreesugars:fructose,sucroseandglucose.Themorefructose(andlessglucose)afruitcontains,theloweritsGI.

ProcessingCanningsoftensthefibrousstrandsinfruit,makingiteasiertobreakdownandslightlyincreasingtherateatwhichglucoseiscreated.Fruitisalsooftencannedinsyrup,whichcancontainfast-releasesugars,andraisesGIfromlowtomedium.FruitjuicealsohasahigherGI,asthefibrehasbeenremoved.

VegetablesLikefruit,themajorityofvegetablesarelow-GIfoods.Despitethefactthatmanyareclassedascarbohydratefoods,theactualamountofcarbohydratestheycontainisverysmall.Aswellasthis,mostvegetablesareveryhighinfibre,whichisaGIinhibitor.Therearesomeexceptionstothis,suchasstarchyrootvegetables(beetroot,parsnipsandswede),orsweetvegetables(pumpkin),whicharemedium-orhigh-GIfoods.Thisdoesn’tmeanyoushouldnevereatthese–aslongasyoukeepportionsmoderateanddon’teatthemateverymeal,there’snoreasontoentirelybanhigh-GIvegetablesfromyourdiet.

GIfactsaboutproteinfoods

PureproteinfoodscontainnocarbohydrateandsohavealowGI.However,foodsthatcontainhighlevelsofprotein,butalsosomelevelofcarbohydrate,haveahigherGIrating.

BeansandpulsesAdietcontainingregularservingsoflegumeshasbeenshowntoleadtolowercholesterollevels,andtohelpbalancehormonesinwomen,possiblyreducingtheriskofbreastcancer–soweshouldallbeeatingmoreofthem.MostbeansandpulseshavealowGIduetothefibrouscoatingaroundthem,whichslowsconversion.

DairyproductsManydairyproductscontainthesugarlactose,whichisconvertedintoglucoseinthebody.However,thesesugarsareconvertedslowly,meaningthatdairyproductssuchasmilk,cheeseandyogurtarelow-GIfoods.

NutsandseedsThecombinationofproteinandfatsgivesnutsandseedstheirlowGI.Somenutritionistsdescribeseedsasasuperfoodandtheycaneasilybeeatenbythehandfulasasnackorsprinkledoversalads.

Remembertoothatspreadsanddipsmadefromnutsandseeds,suchaspeanutbutterandtahini,willalsohavealowGI.

Whenlow-GImeetshighNoonewantstoeatthesamefoodseverydayandthegreatthingabouttheGIeatingplanisthatnofoodiscompletelybanned.Thereare,however,afewsimplerulestofollowwhenyoueatahigh-GIfood.

Therules1Whenyoueatahigh-GIfood,watchyourportionsize.Themoreyoueatofafood,thegreateramountsofglucosewillbeproduced,soifyoueatless,youcreateless.

2Everytimeyoueatahigh-GIfood,youshouldaccompanyitwithatleasttwolow-GIfoodsofthesameoralargerquantitytolowertheaverageGIofthemeal.Ideally,oneoftheaccompanyingfoodsshouldbeaproteinfoodandtheothershouldbefruitorvegetables.So,forexample,ifyouhave25g(1oz)ofhigh-GIcornflakesforbreakfast,accompanythiswith100ml(3½oz)ofskimmedmilkandaslicedpeach.

3Avoideatingmorethanonehigh-GIfoodortwomedium-GIfoodsinanyoneday–and,ifatallpossible,eatfewerthanthis.Bystickingtothissimpleapproach,youwillbegivingyourbodythechancetoreallygetbackintobalance.

4Trytoaddsomethingacidictoyourmealwhereverpossible.Inthesamewaythatacidintegratedintoafoodslowsitsconversiontoglucose,sodoesacidaddedtoahigh-GIfood.So,forexample,youcouldeathalfagrapefruitwithahigh-GIbreakfastoraccompanyamainmealcontainingricewithafreshsidesalad,toppedwithavinaigrettedressing.

Low-GIportionsforhigh-GIfoodsPotatoes100g(3½oz)

Rice75g(3oz)cookedweight,roughly25g(1oz)dried

Bread1–2slices

Breakfastcereals25g(1oz)

Rootvegetables100g(3½oz)

Popcornandpretzels25g(1oz)

10reasonstoeatlow-GIfoods

1Yourheartwillthankyou.AccordingtoresearchconductedatHarvardUniversity,womenwithahighintakeofrefinedcarbohydrateshave10percentlessgoodcholesterolintheirbloodstream.Goodcholesterolkeepsthehearthealthy.

2HighlevelsofhomocysteinearelinkedtoheartproblemsandthedevelopmentofAlzheimer’sdiseaseinlaterlife.Bytakingsimplemeasures,suchasswappingriceforwholegrains,yourlevelsofhomocysteinecanfalldramatically.

3Adietrichinhigh-GIfoodsmayincreasetheriskofbreastcancer.Thereasonisthathighinsulinlevelstriggeranincreaseininsulin-likegrowthhormones,whichcanencouragebreastcancercellstogrow.

4Healthexpertsrecommendeating25–30g(about1oz)offibreaday.Ahigh-fibrecontentisacontributingfactorinmakingafoodlowGI,sobyincreasingyourintakeoflow-GIfoods,youaremorelikelytoachievethis.Increasedfibreconsumptionwillboostweightloss,becausefibrehelpssweepfatcaloriesoutofthesystem.

5Manydetermatologistsbelievethatrefinedcarbohydratestriggerinflammationoftheskin,whichcanaffectthecollagenandelastinfibresthatkeepskinfirm.So,bycuttingsugaryfoodsoutofyourdiet,youwillhelpyourselftolookyounger.

6Reducinginsulinlevelscanhelpacneandoilyskin.Highinsulinlevelsleadtothereleaseofhigherlevelsofandrogensinthesystem,whichtriggerexcesssebumproduction.

7AccordingtotheWorldHealthOrganization,thenumberofpeoplesufferingfromdiabeteswilldoublebytheyear2030.Switchingtolow-GIdietscouldcutthenumberofpotentialsufferersdramatically.Alow-GIdietcanalsohelpexistingdiabetessuffererstocontroltheirconditionmoreeffectively,asitcanhelpkeepbloodglucoselevelsmorestable.

8Alow-GIdietcanreducetheriskofstroke.Womenwhoswitchedjustoneservingofrefinedcarbohydratestowholegrainseachdaycuttheirriskofstrokeby40percent,sayresearchersatHarvardUniversity.

9Sugaryfoodsattackyourimmunesystem.Whenfightingillness,theaveragewhitebloodcellcandestroyabout14germsinanhour.However,whenexposedto100g(3½oz)ofsugar,thatnumberfallsto1.4germsperhour,andstaysthatwayfortwohours.Low-GIeatingwillpotentiallycuttherisksofailmentssuchascoldsandflu.

10Manyexercisersthinktheyneedhigh-sugarburststofueltheirbodies,butinfactstickingtoalow-GIdietthroughoutthemajorityoftrainingactuallyincreasesendurance.

STARTTHEDAY

wildmushroomomelette

easycornedbeefhash

creamyherbyscrambledeggsonrye

pearpancakes

buckwheatpancakeswithbananaandcreamcheese

porridgewithapricotpurée

blueberry,peachandcitrussaladwithwholegrainyogurt

toastedfruitymuesli

driedfruitcompôte

supersmoothies

tropicalfruitsmoothie

summerberrysmoothie

appleandoatsmoothie

Fromaquickbitetoaheartymeal,agoodbreakfastreallydoessetyouupforthedayahead.There’splentyheretosuiteveryappetiteandtimeconstraint.

wildmushroomomelettepreparation:10minutes|cooking:20minutes|serves:4

nutritionalvaluesperserving|Kcals282(1172kj)|Protein19g|Carb0g|Fat23g

2tablespoonsbutter

200g(7oz)wildmushrooms,trimmedandsliced

8largeeggs,beaten

2tablespoonschoppedparsley

50g(2oz)Gruyèrecheese,grated

pepper

Granarytoast,toserve1

1Meltalittleofthebutterinanomelettepan,addthemushroomsandsautéfor5–6minutesuntilcookedandanymoisturehasevaporated.Removethemushroomsfromthepanandsetaside.

2Meltalittlemorebutterinthesamepanandaddone-quarterofthebeatenegg.Seasonwellwithpepperandstirwithawoodenspoon,bringingthecookedeggtothecentreofthepanandallowingtherunnyeggtoflowtotheedgeandcook.

3Whenthereisonlyalittleliquideggleft,sprinkleoverafewmushroomsandsomeoftheparsleyandGruyère,foldtheomeletteoverandtipontoawarmservingplate.Repeatwiththeremainingingredients.ServewithGranarytoast.

easycornedbeefhashpreparation:10minutes|cooking:10minutes|serves:4


1teaspoonoliveoil

1onion,chopped

350g(11½oz)cookednewpotatoes,roughlychopped

350g(11½oz)cornedbeef,roughlychopped

1tablespoonchoppedparsley

Worcestershiresauce,totaste

pepper

thickGranarytoast,toserve

1Heattheoilinalarge,nonstickfryingpan.Addtheonionandfryfor2–3minutesuntilsoftened.

2Addthepotatoesandcornedbeefandcontinuetofryfor6–7minutes,turningthemixtureoccasionallysothatpartsofitbecomecrisp.

3Stirthroughtheparsley,thenseasontotastewithWorcestershiresauceandpepper.ServewiththickGranarytoast.Forachange,youcouldalsoservethehashtoppedwithapoachedegg.


preparation:5minutes|cooking:5minutes|serves:4


8largeeggs

4tablespoonsmilk

15g(½oz)polyunsaturatedmargarine

2tablespoonslightcreamcheese

2tablespoonschoppedmixedtenderherbs(suchasparsley,oreganoandchives)

salt,ifliked,andpepper

4thickslicesofryebread,toserve

1Inabowl,beattheeggsandmilktogetherandseasonwithsalt,ifliked,andpepper.Heatthemargarineinanonstickfryingpan,addtheeggmixtureandstirconstantlywithawoodenspoonforafewminutesuntiltheeggsaresoftlyset.

2Removethepanfromtheheatandstirinthecreamcheeseandherbs,thenserveonthickslicesofryebread.

pearpancakespreparation:10minutes|cooking:20minutes|serves:4(makes12smallpancakes)


50g(2oz)polyunsaturatedmargarine,melted

50g(2oz)self-raisingflour

50g(2oz)wholemealself-raisingflour

25g(1oz)oatmeal

1tablespooncastersugar

2eggs,lightlybeaten

275ml(9floz)buttermilk

milk,forthinning(optional)

oil,forbrushing

6pears,peeled,coredandchopped

pinchofcinnamon

1tablespoonwater

1Inabowl,beatthemargarine,flours,oatmeal,sugar,eggsandbuttermilktogetheruntilsmooth,addingalittlemilkifthemixturelooksverythick.

2Brushanonstickfryingpanwithalittleoilandheat.Addaladlefulofbattertothepanandcookfor2minutesoneachsideuntilgolden.Removethepancakefromthepanandkeepwarm.Repeatwiththeremainingbattermixture.

3Meanwhile,placethepearsandcinnamoninasmallsaucepanwiththewater.Coverandcookgentlyfor2–3minutesuntiljusttender.Servethepancakeswiththecookedpears.

tipIfyoucan’tfindbuttermilk,mixequalquantitiesofnaturalyogurtandskimmedmilktogether.

buckwheatpancakeswithbananaandcreamcheesepreparation:10minutes|cooking:10minutes|serves:4(makes4largeor8smallpancakes)


50g(2oz)plainflour

50g(2oz)buckwheatflour

300ml(½pint)skimmedmilk

1egg,beaten

oil,forfrying

100g(3½oz)lightcreamcheese

4smallbananas,sliced

1Sifttheflourstogetherintoabowl,tippinganybraninthesievebackintothebowl.Whiskthemilkandeggtogetherandgraduallyaddtotheflour,beatingtoformasmoothbatter.

2Brushanonstickfryingpanwithalittleoilandheat.Addaladlefulofbattertothepanandcookfor1–2minutesoneachsideuntilgolden.Removethepancakefromthepanandkeepwarm.Repeatwiththeremainingbattermixture.

3Smoothalittlecreamcheeseovereachpancakeandtopwithsomeslicedbanana.Foldinhalfandserve.

porridgewithapricotpuréepreparation:10minutes|cooking:10minutes|serves:4


175g(6oz)rolledoats

750ml(1¼pints)skimmedmilkorwater

2teaspoonssoftbrownsugar

200g(7oz)ready-to-eatdriedapricots

300ml(½pint)orangejuice

1Placetheoats,milkorwaterandsugarinasaucepanandbringtotheboil.Reducetheheatandsimmerforabout10minutesuntiltheoatsaresoftenedandtherequiredconsistencyisreached.

2Meanwhile,placetheapricotsandorangejuiceinaseparatesaucepanandbringtotheboil.Reducetheheatandsimmerfor10minutes.Transfertoafoodprocessororblenderandprocessuntilsmooth.Servethepuréeovertheporridge.

tipAsanalternativeyoucouldservetheporridgewithpoachedfruitofyourchoice,suchascherriesorplums.

blueberry,peachandcitrussaladwithwholegrainyogurtpreparation:10minutes|serves:4


200g(7oz)blueberries

2oranges,segmented

2grapefruits,segmented

2peaches,halved,stonedandsliced

50g(2oz)toastedwholegrains

300g(10oz)naturalyogurt

2teaspoonsmaplesyrup

1Dividethepreparedfruitbetween4bowls.Mixtheremainingingredientstogetherandspoonoverthefruit.Serve.

tipIfyoucan’tfindwholegrainsinyourlocalhealth-foodshoporsupermarket,youcanreplacethemwithtoastedmixednuts.

Orangesareagoodsourceoffolates.Theseareessentialtoababy’sdevelopmentinthewombandfortheformationofredbloodcellsinadults.AllcitrusfruitsarehighinvitaminCaswell,whichhelpsfightinfection.

toastedfruitymueslipreparation:10minutes|serves:4


100g(3½oz)jumbooats,toasted

25g(1oz)wheatgerm

25g(1oz)toastedmixedseeds(suchaspumpkin,sunflowerandsesame)

15g(½oz)hazelnuts,toastedandroughlychopped


50g(2oz)driedcranberries

3driedfigs,chopped

semi-skimmedmilk,toserve

1Simplycombinealltheingredientsinalargemixingbowlandserveinbowlswithsemi-skimmedmilk.

tipThismuesliisalsodeliciousservedwithnaturalyogurtandchoppedfreshfruit,suchaspearsandapples,orsummerberries.

driedfruitcompôtepreparation:5minutes,plusstanding|cooking:10minutes|serves:4


450g(14½oz)mixedready-to-eatdriedfruitofyourchoice(suchasapricots,figs,prunesandcranberries)

1cinnamonstick

1staranise

2cardamompods

200ml(7floz)water

100ml(3½floz)applejuice

naturalyogurt,toserve

1Placealltheingredientsinasaucepanandbringtotheboil.Reducetheheat,coverandsimmerfor10minutes.Removefromtheheatandsetasideforatleast30minutes.Servewithnaturalyogurt.

supersmoothies

basicsmoothiemixture

preparation:5minutes|serves:1


1smallbanana

150ml(¼pint)low-fatnaturalyogurt

200ml(7floz)skimmedmilk

fewdropsofvanillaessence

1Whizzalltheingredientstogetherinafoodprocessororblenderuntilsmooth.Serveinatallglass.

tropicalfruitsmoothienutritionalvaluesperserving|Kcals276(1160kj)|Protein16g|Carb51g|Fat2g

1Addthefleshof½ripemangototheBasicSmoothieMixtureingredients.Whizzalltheingredientstogetherinafoodprocessororblenderuntilsmooth,thenstirthroughthefleshof1passionfruit.Serveinatallglass.

summerberrysmoothienutritionalvaluesperserving|Kcals247(1036kj)|Protein16g|Carb43g|Fat2g

1Add75g(3oz)mixedsummerberries(thawediffrozen)totheBasicSmoothieMixtureingredients.Whizzalltheingredientstogetherinafoodprocessororblenderuntilsmooth.Serveinatallglass.

appleandoatsmoothienutritionalvaluesperserving|Kcals415(1750kj)|Protein19g|Carb80g|Fat4g

1Add1peeled,coredandchoppedapple,2teaspoonsclearhoneyand2tablespoonsmueslitotheBasicSmoothieMixtureingredients.Whizzalltheingredientstogetherinafoodprocessororblenderuntilsmooth.Serveinatallglass.

QUICK-FIXLUNCHES

summervegetablesoup

cornchowder

chickenandpearlbarleybroth

cauliflowerandcuminsoup

gazpacho

aubergineandchickpeapâté

herbygriddledhaloumionbulgarandbeetrootsalad

chickenandvegetablesaladwithapeanutdressing

eggsbakedwithspinachandham

bluecheesesouffléswithchicoryandwalnutsalad

newpotato,watercressandbaconsalad

turkeyandavocadosaladwithtoastedseeds

bulgarwheatsaladwithfennel,orangeandspinach

low-fatchickenCaesarsalad

tortillapizza

homemadehummuswithroastedvegetablesintortillas

poachedeggswithlentilsandrocket

creamymushroommedleyonGranary

spinach,butterbeanandricottafrittata

lentilandsweetcornfritterswithsalsa

sautéedchickenliverswithwiltedbabyspinach

Lunchonthegodoesn’thavetomeanasandwich.Theserecipesareallquicktoprepare,ortheycanbecookedwhileyou’redoingotherthings.Beingbusyisallthemorereasontohavealunchthatyoucanlookforwardto.

summervegetablesouppreparation:10minutes|cooking:15minutes|serves:4

1teaspoonoliveoil

1leek,finelysliced

1largepotato,chopped

450g(14½oz)mixedsummervegetables(suchaspeas,asparagus,broadbeansandcourgettes)

2tablespoonschoppedmint

900ml(1½pints)VegetableStock

2tablespoonslightcrèmefraîche


1Heattheoilinamediumsaucepan,addtheleekandfryfor3–4minutesuntilsoftened.

2Addthevegetablestothepanwiththemintandthestockandbringtotheboil.Reducetheheatandsimmerfor10minutes.

3Transferthesouptoafoodprocessororblenderandprocessuntilsmooth.Tipbackintothepanwiththecrèmefraîcheandseasonwithsalt,ifliked,andpepper.Heatthroughandserve.

vegetablestock

preparation:10minutes|cooking:1½hours|makes:about1.2litres(2pints)


1tablespoonoliveoil

1onion,chopped

1carrot,chopped

4celerysticks,chopped

anyvegetabletrimmings(suchascelerystalks,onionskinsandtomatoskins)

1bouquetgarni

1.7litres(2¾4pints)water

saltandpepper

1Heattheoilinalargesaucepan,addthevegetablesandtrimmingsandfryfor2–3minutes.Addthebouquetgarniandseasonwellwithsaltandpepper.Addthewaterandbringtotheboil.Reducetheheatandsimmergentlyfor1½hours.Strain.

cornchowderpreparation:15minutes|cooking:25minutes|serves:4


1teaspoonoliveoil

1onion,chopped

450g(14½oz)potatoes,chopped

600ml(1pint)VegetableStock

300ml(½pint)milk

1bayleaf

325g(11oz)cansweetcornkernels,drained

2largetomatoes,chopped



1Heattheoilinamediumsaucepan,addtheonionandfryfor2–3minutesuntilbeginningtosoften.Addthepotatoesandcontinuetofryfor2minutes,thenaddthestock,milkandbayleaf.Bringtotheboil,thenreducetheheatandsimmergentlyfor15minutes.

2Addthesweetcornandtomatoesandcontinuetosimmerfor5minutes,thenremovethebayleaf.Transferthesouptoafoodprocessororblenderandprocessuntilsmooth.Returntothepanwiththeparsleyandseasonwithsalt,ifliked,andpepper.Heatthroughandserve.

chickenandpearlbarleybrothpreparation:15minutes|cooking:35minutes|serves:4


1teaspoonoil

2leeks,finelysliced

1carrot,chopped

1celerystick,chopped

250g(8oz)leanboneless,skinlesschicken,finelysliced

25g(1oz)pearlbarley,preparedandcookedaccordingtopackinstructions

900ml(1½pints)ChickenStock



1Heattheoilinamediumsaucepan,addtheleeks,carrotandceleryandfryfor3–4minutesuntilbeginningtosoften.Addthechickenandcontinuetofryfor2minutes.Addthebarleyandstockandbringtotheboil.Reducetheheatandsimmerfor20minutes.

2Transferhalfthesouptoafoodprocessororblenderandprocessuntilsmooth.Returntothepanwiththeparsleyandseasonwellwithsalt,ifliked,andpepper.Heatthroughandserve.

chickenstock

preparation:5–10minutes|cooking:about2½hours|makes:about1litre(1¾4pints)

cookedchickencarcass

rawgibletsandtrimmings

1onion,chopped

2carrots,chopped

1celerystalk,chopped

1bayleaf

afewparsleystalks,lightlycrushed

1sprigofthyme

1.8litres/3pintswater

1Chopacookedchickencarcassinto3or4piecesandplaceitinalargesaucepanwiththeotheringredients.Bringtotheboil,removinganyscumfromthesurface.Lowertheheatandsimmerfor2–2½hours.Strainandcoolbeforerefrigerating.

cauliflowerandcuminsouppreparation:10minutes|cooking:20minutes|serves:4


1teaspoonoil

1onion,chopped

1garlicclove,crushed

1teaspooncuminseeds

1cauliflower,cutintoflorets

1largepotato,chopped

450ml(¾pint)VegetableStock

450ml(¾pint)milk


2tablespoonschoppedfreshcoriander


1Heattheoilinamediumsaucepan,addtheonion,garlicandcuminseedsandfryfor3–4minutes.Addthecauliflower,potato,stockandmilkandbringtotheboil.Reducetheheatandsimmerfor15minutes.

2Transfertoafoodprocessororblenderandprocessuntilsmooth.Stirthroughthecrèmefraîcheandcorianderandseasonwithsalt,ifliked,andpepper.Heatthroughandserve.

tipThisisdeliciousservedwithmultigrainbread,toppedwithmeltedGruyèrecheese.

UsedextensivelyinMiddleEasternandIndiancooking,cuminseedsweretraditionallybelievedtobegoodforthedigestivesystemandsciencehassincebackedupthisclaim.Toreleasethearomaandflavour,cuminseedsshouldalwaysberoastedorfried.

gazpachopreparation:15minutes,pluschilling|serves:4


1thicksliceofday-oldwhitebread

2tablespoonswhitewinevinegar

450g(14½oz)ripetomatoes,skinnedandchopped


300ml(½pint)passata

300ml(½pint)water

fewdropsofTabascosauce

1smallredpepper,cored,deseededandchopped

½cucumber,chopped

½redonion,finelychopped

handfulofbasil,torn

1tablespoonextravirginoliveoil


1Tearthebreadintopiecesandsoakinthevinegar.Placethetomatoes,garlic,passata,soakedbreadandwaterinafoodprocessororblenderandprocessuntilsmooth.Seasonwithsalt,ifliked,andpepper,andaddTabascototaste.

2Coverandchillintherefrigeratorforatleast1hour.Servethesouptoppedwithamixtureofthepepper,cucumber,onionandbasil,thendrizzleoveralittleoil.

aubergineandchickpeapâtépreparation:10minutes|cooking:10minutes|serves:4


1tablespoonoliveoil

1aubergine,chopped

200g(7oz)canchickpeas,drainedandrinsed

100g(3½oz)lightcreamcheese

3springonions,finelysliced

2tablespoonschoppedmixedherbs(suchasparsley,basilandchives)


toserve

crudités

toastedwholemealpittabread

1Heattheoilinanonsticksaucepan,addtheaubergineandfryfor7–8minutesuntiltender.Don’taddanymoreoilasthisisplenty.Leavetocool.

2Transfertheauberginetoafoodprocessororblenderwithalltheremainingingredientsandprocessuntilalmostsmoothbutretainingalittletexture.Servethepâtéwithcruditésandtoastedpittabread.

herbygriddledhaloumionbulgarandbeetrootsaladpreparation:15minutes,plusstandingandcooling|cooking:10minutes|serves:4


4tablespoonschoppedmixedherbs

gratedrindandjuiceof1lemon

1tablespoontoastedhazelnuts

1tablespoonoliveoil

100g(3½oz)haloumicheese,cutinto8slices

150g(5oz)bulgarwheat

2cookedbeetroot,thinlysliced

65g(2½oz)mixedsaladleaves

gratedrindandjuiceof1orange

2teaspoonsclearhoney

1teaspoonDijonmustard

1Placetheherbs,lemonrindandjuice,hazelnutsandoilinafoodprocessororblenderandprocessuntilalmostsmoothbutretainingalittletexture.Pouroverthehaloumislicesandsetasidefor10minutes.

2Heatagriddleuntilhot.Laythemarinatedhaloumislicesonthegriddleandcookfor1–2minutesoneachsideuntilbeginningtobrown.

3Preparethebulgarwheataccordingtothepackinstructions.Leavetocool,thenstirthroughthebeetrootandsaladleaves.Inasmallbowl,whisktheorangerindandjuice,honeyandmustardtogether,thendrizzleoverthebulgarandstirtocombine.Servethebulgarsaladtoppedwiththehaloumi.

Beetrootispackedfullofusefulvitaminsandminerals,includingvitaminB6,iron,calciumandpotassium.Itcanhelpyoufightoffinfectionandhasalsobeencreditedasapossibleanti-cancerfood.

chickenandvegetablesaladwithapeanutdressingpreparation:15minutes|serves:4


400g(13oz)carrots,coarselygrated

400g(13oz)whiteorSavoycabbage,shredded

2leanboneless,skinlesschickenbreasts,cookedandsliced

100g(3½oz)beansprouts

dressing

4tablespoonspeanutbutter

8tablespoonscoconutmilk

1freshredchilli,finelychopped


flourtortillasorpittabread,toserve

1Inalargebowl,mixallthesaladingredientstogether.Inasmallbowl,whiskallthedressingingredientstogether.

2Drizzlethedressingoverthesaladandtosstogether.Servethesaladwithflourtortillasorpittabread,tomakeatastywraporsandwich.

eggsbakedwithspinachandhampreparation:10minutes|cooking:15minutes|serves:4


175g(6oz)babyspinachleaves

1tablespoonwater

100g(4oz)slicedham,chopped

1tomato,slicedinto4

4eggs


40g(1½oz)matureCheddarcheese,grated


multigrainbread,toserve

1Placethespinachinasaucepanwiththewaterandheatgentlyfor2–3minutesuntilthespinachiswilted.

2Dividethespinachbetween4minipuddingbasinsordariolemoulds,topwithhamandatomatoslice,thencrackaneggintoeach.Spoonatablespoonofcrèmefraîcheovereach,sprinklewithCheddarandseasonwithsalt,ifliked,andpepper.

3Placeonabakingsheetandbakeinapreheatedoven,200°C(400°F),GasMark6,for10minutesuntiltheeggsarejustset.Servewithmultigrainbreadtodipinthejuices.

bluecheesesouffléswithchicoryandwalnutsaladpreparation:25minutes|cooking:10–12minutes|serves:4


25g(1oz)polyunsaturatedmargarine

50g(2oz)plainflour

300ml(½pint)milk

4eggs,separated

100g(3½oz)Stiltoncheese,crumbled

1teaspoonchoppedthyme

oil,foroiling

4headsofchicory,leavesseparated

handfulofwatercress

1tablespoonwalnuts,toasted

2tablespoonsfat-freedressing

pepper

1Meltthemargarineinamediumsaucepan,addtheflourandstirovertheheatfor1minute.Graduallyaddthemilk,whiskingconstantly,andcookuntilthickened.

2Removefromtheheatandbeatintheeggyolks,oneatatime.StirintheStiltonandthymeandseasonwellwithpepper.Inalarge,cleanbowl,whisktheeggwhitesuntiltheyformfirmpeaks.Graduallyfoldthemintothecheesemixture.

3Transferto4lightlyoiledramekinsandbakeinapreheatedoven,190°C(375°F),GasMark5,for10–12minutesuntilrisenandgolden.Tosstheremainingingredientstogetherandservewiththesoufflés.

WalnutsareagreatsourceofpotassiumandvitaminE,aswellasbeingrichinbeneficialomega-3andomega-6oils.Storethemintherefrigeratororinacool,dryplaceinanairtightcontainertokeepfresh.

newpotato,watercressandbaconsaladpreparation:10minutes,plusstanding|cooking:20minutes|serves:4


900g(1lb13oz)babynewpotatoes,scrubbed

4leanbackbaconrashers,chopped

2tablespoonsoliveoil

1teaspoonDijonmustard

juiceof1lemon

1teaspoonclearhoney

150g(5oz)watercress,roughlychopped

2headsofredchicoryorradicchio,cutintobite-sizedpieces

pepper

1Cookthepotatoesinasaucepanofboilingwaterfor12–15minutesuntiltender.Drainandtipintoaservingbowl.

2Cookthebaconinadry,nonstickpanfor3–4minutesuntilcrisp.Addtheoil,mustard,lemonjuiceandhoneyandstirwell.Tipintothebowlwiththepotatoes,mixtogetherandsetasidefor30minutes.Stirthroughtheremainingingredientsandseasonwellwithpepper.Serve.

turkeyandavocadosaladwithtoastedseedspreparation:10minutes|serves:4


450g(14½oz)cookedturkey,sliced

1largeavocado,sliced

2redapples,coredandsliced

1punnetofmustardcress

125g(4oz)mixedsaladleaves

50g(2oz)toastedmixedseeds(suchaspumpkinandsunflower)

dressing

3tablespoonsapplejuice

3tablespoonslow-fatnaturalyogurt

1teaspoonclearhoney

1teaspoonwholegrainmustard

wholegrainryebread,toserve

1Inalargebowl,tossallthesaladingredientstogether.Inaseparatebowl,whiskallthedressingingredientstogether.

2Pourthedressingoverthesalad,mixtogetherwellandservewithslicesofwholegrainryebread.

bulgarwheatsaladwithfennel,orangeandspinachpreparation:10minutes,pluscooling|cooking:15minutes|serves:4




2fennelbulbs,finelysliced


3oranges,segmented

2tablespoonspumpkinseeds,toasted

dressing

4tablespoonsnaturalyogurt


½smallcucumber,finelychopped


1Preparethebulgarwheataccordingtothepackinstructions.Setasidetocool.Heathalftheoilinafryingpan,addthefennelandfryfor8–10minutesuntiltenderandbrowned.Addthespinachtothepanandstirthroughuntiljustwilted.

2Tossthroughthebulgarwheat,thentheorangesegmentsandpumpkinseeds.Mixallthedressingingredientstogetherwiththeremainingoil,stirthroughthesaladandserve.

low-fatchickenCaesarsaladpreparation:15minutes|cooking:10minutes|serves:4


4smallchickenbreasts

1tablespoonoliveoil

2coslettuces,chopped

½cucumber,sliced

croûtons

4slicesofwholegrainbread

1garlicclove,halved

dressing


1anchovyfillet,chopped

gratedrindandjuiceof½lemon

2tablespoonsfreshlygratedParmesancheese


1Brushthechickenbreastswithalittleoftheoilandseasonwellwithpepper.Heatagriddleuntilhot,layonthechickenbreastsandcookfor3–4minutesoneachsideuntilcookedthrough.Sliceeachchickenbreast.

2Dividethelettuceandcucumberbetween4servingplatesandtopeachwithaslicedchickenbreast.

3Tomakethecroûtons,drizzletheremainingoiloverthebreadandgrilluntiltoastedoneachside.Ruballoverwiththecutsidesofthegarlic,cutthetoastintocubesandaddtothesalad.

4Blendallthedressingingredientstogetheranddrizzleoverthesalad.Serve.

tortillapizzapreparation:10minutes|cooking:10minutes|serves:4


4mediumflourtortillas

4tomatoes,thinlysliced

2pears,peeled,coredandthinlysliced

100g(3½oz)Gorgonzolacheese,orotherbluecheese,crumbled


65g(2½oz)rocket

pepper

1Placethetortillasonabakingsheet(ortwoifneeded).Layerthetomatoes,pearsandGorgonzolaoverthetortillas,spoonoverthecrèmefraîcheandseasonwithpepper.

2Cookinapreheatedoven,220°C(425°F),GasMark7,for10minutesuntilthecheeseisbubbling.Scatterovertherocketandserve.

homemadehummuswithroastedvegetablesintortillaspreparation:10minutes|cooking:45minutes|serves:4



1garlicclove

2tablespoonsGreekyogurt

juiceof1lemon

pinchofpaprika

1aubergine,cutintobatons

1redpepper,cored,deseededandsliced

2courgettes,sliced

2carrots,cutintobatons

1redonion,sliced

1tablespoonoliveoil


8smallflourtortillas

1Placethechickpeas,garlic,yogurt,lemonjuiceandpaprikainafoodprocessororblenderandprocessuntilsmooth.Tipintoabowl,coverandsetaside.

2Placethevegetablesinaroastingtin,drizzleovertheoilandsprinkleoverthethyme.Cookinapreheatedoven,200°C(400°F),GasMark6,for45minutesuntiltenderandbeginningtochar.

3Meanwhile,warmthetortillasaccordingtothepackinstructions,thenfillwiththeroastedvegetablesandhummusandserve.

Highinfibreandprotein,chickpeas,alongwithlentilsandotherlegumes,areparticularlybeneficialtoavegetariandiet.However,asthefibretheycontaincanalsohelpreducecholesterol,weshouldallbeeatingmoreofthem.

poachedeggswithlentilsandrocketpreparation:10minutes|cooking:45minutes|serves:4


250g(8oz)Puylentils

450ml(¾4pint)VegetableStock

1teaspoonoliveoil


3tomatoes,chopped

125g(4oz)rocket

4eggs


1Placethelentilsandstockinamediumsaucepanandbringtotheboil.Reducetheheatandsimmerforabout40minutesuntiltender.Drainoffanyexcessliquid.

2Heattheoilinafryingpan,addthespringonionsandtomatoesandfryfor2minutes.Stirthroughthelentilsandrocketandseasonwithsalt,ifliked,andpepper.

3Bringalargesaucepanoflightlysaltedwatertotheboil,thenreducetoaverygentlesimmerandcrackinoneoftheeggs.Swirlthewaterverygentlytowrapthewhitearoundtheyolkandcookfor3minutes.Removetheeggfromthepanandrepeatwiththeremainingeggs.Serveontopofthelentilsandrocket.

creamymushroommedleyonGranarypreparation:10minutes|cooking:10minutes|serves:4


1tablespoonoliveoil

1garlicclove,crushed(optional)

750g(1½lb)mixedmushrooms(suchasflatcap,oysterandcep),trimmedandsliced

1tablespoonwholegrainmustard



4thickslicesofGranarytoast

1Heattheoilinalargefryingpan,addthegarlic,ifliked,andfryfor1minute.Addthemushroomsandsautéfor5–6minutesuntiltender.

2Stirinthemustard,crèmefraîcheandparsleyandbringtotheboil.RemovefromtheheatandserveontheGranarytoast.

spinach,butterbeanandricottafrittatapreparation:10minutes|cooking:10minutes|serves:2


1teaspoonoliveoil

1onion,sliced

400g(13oz)canbutterbeans,drainedandrinsed


4eggs,beaten

50g(2oz)ricottacheese


tomatoandonionsalad,toserve

1Heattheoilinamediumfryingpan,addtheonionandfryfor3–4minutesuntilsoftened.Addthebutterbeansandspinachandheatgentlyfor2–3minutesuntilthespinachhaswilted.

2Pourovertheeggs,thenspoonoverthericottaandseasonwithsalt,ifliked,andpepper.Cookuntilalmostset,thenplaceunderahotgrillandcookfor1–2minutesuntilgoldenandset.Servewithatomatoandonionsalad.

lentilandsweetcornfritterswithsalsapreparation:10minutes|cooking:10minutes|makes:16–20fritters(serves4)


100g(3½oz)smallgreenlentils

3eggs,beaten

150ml(¼pint)milk

150g(5oz)self-raisingflour

handfuloffreshcoriander,chopped

3springonions,sliced

1freshredchilli,chopped

325g(11oz)cansweetcornkernels,drained


150g(5oz)TomatoSalsa

1Prepareandcookthelentilsaccordingtothepackinstructions,thendrainandsetasidetocool.Inabowl,beattheeggs,milkandflourtogetherandstirinthedrainedlentils,coriander,springonions,chilliandsweetcorn.

2Heatalittleoftheoilinanonstickfryingpanandaddtablespoonsofthemixturetothepan.Fryfor1–2minutesoneachsideuntilgolden,thencontinuewiththeremainingmixture.ServewiththeTomatoSalsa.Thefrittersarealsogreatservedwithalittlelightcrèmefraîcheandsmokedsalmon.

tomatosalsa

preparation:10minutes,plusstanding|serves:4

450g(1lb)cherrytomatoes,chopped

1redonion,finelychopped

gratedrindandjuiceof1lime

1freshgreenchilli,finelychopped

handfuloffreshcoriander,chopped


1Simplycombinealltheingredientsinalarge,nonmetallicbowl,coverandallowtheflavourstodevelopforabout30minutes.

tipIfyouprefer,youcouldusethesamequantityofpreparedandcookedsplitpeasinsteadofthelentils.

sautéedchickenliverswithwiltedbabyspinachpreparation:5minutes|cooking:10minutes|serves:4


1tablespoonoliveoil



450g(14½oz)chickenlivers


1tablespoonbalsamicvinegar

pepper

4thickslicesofGranarybread,toasted,toserve

1Heattheoilinamediumfryingpan,addthegarlicandfryfor1minute.Addthethymeandchickenliverstothepanandfryfor2–3minutes.

2Stirinthespinachandbalsamicvinegarandcookfor1–2minutesuntilthespinachhaswilted.SeasonwithpepperandserveonGranarytoast.

DELECTABLEDINNERS

lambwithbraisedlentils

braisedlambwithfruitypilaf

lemongrasschickenwithwok-friedvegetables

stuffedchickenwithsautéedgreensandseeds

bakedsweetpotatowithgriddledherbchicken

griddledduckwithplumconfitandlayeredpotatoes

Bolognese-filledpastashellswithcheeses

gourmet‘Greek’burgers

spice-encrustedbeeffilletwithharicotbeanmash

stickyporksteakswithpearlbarleysalad

pan-friedporkwithceleriacandpotatocakes

chilliprawnswithlimebasmati

fragrantprawncurry

spaghettiwithcrabandlemonsauce

smokedhaddockandpearisotto

bakedsalmonparcels

linguinewithrocketpestoandgoats’cheese

Asian-marinatedsalmonwithstir-friedricenoodles

tofuandtomatopasta

moroccanvegetablestew

stuffedroastedpeppersonherbybulgar

Thisrangeofrecipesshowsjusthowflexiblefollowingalow-GIeatingplanreallyis.Whetherit’squickafter-workmealsorsomethingabitspecial,looknofurther.

lambwithbraisedlentilspreparation:15minutes|cooking:35minutes|serves:4


4leanlambsteaks


1tablespoonchoppedrosemary


2leansmokedbackbaconrashers,chopped

2onions,sliced

1carrot,finelychopped

1celerystick,finelychopped

250g(8oz)greenorPuylentils

450ml(¾4pint)VegetableStock

1Rubthelambsteakswiththelemonrind,rosemaryandgarlic,andsqueezeoverthelemonjuice.Heatalarge,nonstickfryingpanuntilhot,addthelambsteaksandfryfor1minuteoneachside.

2Removethelambfromthepan.Addthebacon,onions,carrotandcelerytothepanandfryfor2–3minutesuntilbeginningtosoften.Addthelentilsandstock,thenreturnthelambtothepanandbringtotheboil.Reducetheheatandsimmergentlyfor30–40minutesuntilthelentilsaretenderandmostofthestockisabsorbed.

braisedlambwithfruitypilafpreparation:10minutes|cooking:about2hours|serves:4


4lambshanks,about200g(7oz)each

12smallrosemarysprigs

4garliccloves,eachcutinto3slices

1teaspoonoliveoil

2onions,cutintowedges

600ml(1pint)lamborbeefstock

200g(7oz)long-grainrice

12ready-to-eatdriedapricots

4driedfigs,halved

pepper

seasonalvegetables,toserve

1Make3deepincisionsintoeachlambshankandinsertarosemarysprigandapieceofgarlicintoeachincision.Seasonwellwithpepper.

2Heattheoilinalarge,flameproofcasserole,addthelambshanksandonionsandfryfor4–5minutes,turning,untilbrownedallover.Pouroverthestockandbringtotheboil.Reducetheheat,coverandsimmerverygentlyfor1½hoursuntilthemeatistender.

3Addthericeandfruittothepan,coverandcookfor10–12minutesuntilthestockisabsorbedandthericeiscooked.Servewithseasonalvegetables.

beefstock

preparation:15minutes|cooking:about4½hours|makes:about1.5litres(2½pints)

750g/1½lbshinofbeef,cubed

2onions,chopped

2–3carrots,chopped

2celerysticks,chopped

1bayleaf

1bouquetgarni

4–6blackpeppercorns

1.8litres/3pintswater

½teaspoonsalt

1Placealltheingredientsinalargesaucepan.Slowlybringtotheboil,andimmediatelyreducetheheattoaslowsimmer.Coverandsimmerfor4hours,removinganyscumfromthesurface.Strain.

HighinfibreandvitaminC,apricotsaregoodforboostingyourimmunesystemandeasingconstipation.Theyalsomakeagreatsnack.

lemongrasschickenwithwok-friedvegetablespreparation:15minutes|cooking:about10minutes|serves:4


18lemongrassstalks

8boneless,skinlesschickenthighs

1garlicclove

2limeleaves

2tablespoonssoysauce

1teaspoonsesameoil

1redpepper,cored,deseededandsliced

1greenpepper,cored,deseededandsliced

350g(12oz)sugarsnappeas

2pakchoi,quarteredlengthways

1Place16ofthelemongrassstalksinabowlofwaterandleavetosoakfor1hour.Choptheremaining2stalks.

2Placethechicken,choppedlemongrass,garlic,limeleavesandhalfthesoysauceinafoodprocessorandprocessuntilwellcombined.Dividethemixtureinto16portionsandmouldeachportionaroundapieceofthesoakedlemongrass.

3Placeonabakingsheet,drizzlewithhalftheoilandcookunderahotgrillfor4–5minutes,turningoccasionally,untilgoldenandcookedthrough.

4Heattheremainingoilinawokorfryingpan,addthevegetablesandstir-fryfor2–3minutesuntiljusttender,thenaddtheremainingsoysauce.Servethestir-friedvegetableswiththechicken.

stuffedchickenwithsautéedgreensandseedspreparation:10minutes|cooking:30minutes|serves:4


4largeboneless,skinlesschickenthighs

75g(3oz)mozzarellacheese,cutinto4slices

25g(1oz)toastedwalnuts,chopped


8ready-to-eatdriedapricots,chopped

2teaspoonsoliveoil

50g(2oz)pancetta,finelychopped

1Savoycabbage,shredded

25g(1oz)mixedseeds(suchaspumpkin,sesameandsunflower)

1Openoutthechickenthighs,thenbeatalittletoflattenslightly.Layapieceofmozzarellaoneachchickenpiece.Mixthewalnuts,parsleyandapricotstogetheranddividebetweenthechickenpieces.Rollupeachchickenpieceandsecurewithacocktailstick.

2Heathalftheoilinanonstickfryingpan,addthechickenandfryfor2–3minutes,turning,untilbrownedallover.Placethechickenonabakingsheetandbakeinapreheatedoven,200°C(400°F),GasMark6,for20minutesuntilcookedthroughandthecheesebeginstoooze.

3Meanwhile,heattheremainingoilinapan.Addthepancettaandfryfor2minutes,thenaddthecabbageandmixedseedsandcontinuetofryfor5minutesuntilthecabbageistender.Servewiththechicken.

bakedsweetpotatowithgriddledherbchickenpreparation:10minutes,plusmarinating|cooking:about1¼hours|serves:4


4sweetpotatoes,about250g(8oz)each

4boneless,skinlesschickenbreasts

6tablespoonsmixedherbs(suchasmint,parsley,freshcorianderandoregano)

1garlicclove

1tablespooncapers

2teaspoonsclearhoney

1tablespoonDijonmustard

1tablespoonoliveoil

4tablespoonslightcreamcheese

pepper

1Placethepotatoesonabakingsheetandcookinapreheatedoven,200°C(400°F),GasMark6,for1–1¼hoursuntiltender.

2Meanwhile,cut3slicesintothefleshofthechicken(becarefulyoudon’tcutallthewaythrough).Placetheherbs,garlic,capers,honey,mustardandalittleoftheoilinafoodprocessororblenderandprocessuntilwellcombined.Rubthismixtureoverthechicken,coverandleaveintherefrigeratorforatleast30minutesfortheflavourstodevelop.

3Heatagriddleuntilhot,drizzletheremainingoiloverthechicken,thenplacethechickenonthegriddleandcookfor3–4minutesoneachsideuntilbeginningtocharandthechickeniscookedthrough.

4Cutthesweetpotatoesopen,spooninsomecreamcheeseandseasonwithplentyofpepper.Servewiththechicken.

griddledduckwithplumconfitandlayeredpotatoespreparation:15minutes|cooking:1hour|serves:4


450g(14½oz)newpotatoes,scrubbedandthinlysliced

2garliccloves,thinlysliced



150ml(¼pintwater)

4bonelessduckbreasts,skinned

4teaspoonsChinesefive-spicepowder

2largeonions,sliced

1tablespoonsugar

2tablespoonswhitewinevinegar

6plums,halved,stonedandsliced

pepper

steamedgreenvegetables,

toserve

1Layerthepotatoes,garlicandthymeinashallow,ovenproofdish.Mixhalftheoilandthewatertogether,pouroverthepotatoesandseasonwellwithpepper.Coverwithfoilandcookinapreheatedoven,180°C(350°F),GasMark4,for1houruntilthepotatoesaretender,removingthefoilhalfwaythroughcooking.

2Meanwhile,rubtheskinoftheduckwiththefive-spicepowder,placeonahotgriddleorinahotfryingpanandfryfor3–4minutesoneachside,drainingoffanyexcessfat.

3Heattheremainingoilinasmallsaucepan,addtheonionsandsugarandfryfor10minutesuntilcaramelized.Addthevinegarandplums,seasonwithpepperandcontinuetocookforafurther10minutes.

4Slicetheduckandservewiththepotatoesandplumconfit,andplentyofgreenvegetables.

Bolognese-filledpastashellswithcheesespreparation:15minutes|cooking:35minutes|serves:4


1teaspoonoliveoil

1onion,chopped

1celerystick,chopped

1carrot,chopped

200g(7oz)mushrooms,sliced

450g(14½oz)turkeymince

300ml(½pint)passata


16largewholewheatpastashells,cookedaccordingtopackinstructions

100g(3½oz)ricottacheese

2tablespoonsfreshlygratedParmesancheese

pepper

salad,toserve

1Heattheoilinalargefryingpan,addtheonion,celery,carrotandmushroomsandfryfor3–4minutesuntilsoftened.

2Addtheturkeyminceandcontinuetofry,stirringtobreakup,for5minutesuntilbrowned.Pourthepassataovertheminceandbringtotheboil.Reducetheheatandsimmerfor20minutes.Stirthroughtheparsleyandseasonwellwithpepper.

3Placethepastashellsinalarge,ovenproofdishanddividetheBolognesemixturebetweenthem.Spoonalittlericottaontopofeach,thensprinkleovertheParmesan.Bakeinapreheatedoven,200°C(400°F),GasMark6,for10minutesuntilgoldenandbubbling.Servewithasalad.

gourmet‘Greek’burgerspreparation:10minutes|cooking:about10minutes|serves:4


450g(14½oz)steakmince

1tablespoonsun-driedtomatopaste

2teaspoonschoppedoregano

50g(2oz)fetacheese,crumbled

alittlebeatenegg

4wholemealrolls,toasted

1redonion,sliced

1LittleGemlettuce,leavesseparated

pepper

1Inalargebowl,mixthesteakmince,tomatopaste,oreganoandfetatogether.Seasonwellwithpepper,andstirthroughenoughbeateneggtobind.Formthemixtureinto4burgers.

2Placetheburgersunderahotgrillandcookfor4–5minutesoneachsideuntilbrownedandcookedthrough.Makeuptheburgersintherolls,withtheonionandlettuce,andservewithanapkin.

spice-encrustedbeeffilletwithharicotbeanmashpreparation:10minutes|cooking:15minutes|serves:4


1teaspooncorianderseeds

1teaspooncuminseeds

1teaspoonmixedpeppercorns

4filletsteaks,about125g(4oz)each

1teaspoonoliveoil

2×400g(13oz)cansharicotbeans,drainedandrinsed

200ml(7floz)VegetableStock



1Placethespicesinadryfryingpanandfryfor1minute,thentransfertoamortarandroughlycrushwithapestle.

2Pressthesteakintothespicestocoverallover.Heattheoilinthepan,addthesteaksandcookfor3minutesoneachside,oruntilcookedtoyourliking.

3Meanwhile,placetheharicotbeansandstockinasaucepanandbringtotheboil.Reducetheheatandsimmerfor10minutes,thendrain.Verylightlymashthebeanstogetherwiththeremainingingredientsandservewiththesteak.

stickyporksteakswithpearlbarleysaladpreparation:15minutes,plusmarinating|cooking:20–25minutes|serves:4


4leanporksteaks,about150g(5oz)each

2tablespoonstomatoketchup

1tablespoonclearhoney

1teaspoonfennelseeds


2teaspoonsWorcestershiresauce

gratedrindandjuiceof1orange

200g(7oz)pearlbarley,preparedandcookedaccordingtopackinstructions

seedsof1pomegranate


2tablespoonschoppedmint

200g(7oz)cherrytomatoes,quartered

1tablespoonoliveoil

1Placetheporksteaksinanovenproofdish.Mixtheketchup,honey,fennelseeds,garlic,Worcestershiresauceandorangerindtogetherandpouroverthesteaks.Turntocoatinthesauce,thencoverandleaveintherefrigeratorfor30minutes.

2Drainthepearlbarley,thentossthroughthepomegranateseeds,onions,mint,tomatoes,orangejuiceandoil.Coverandsetaside.

3Placetheporkinapreheatedoven,220°C(425°F),GasMark7,andcookfor20–25minutesuntilcookedandthesauceissticky.Servewiththesalad,pouringoveranyexcesssauce.

pan-friedporkwithceleriacandpotatocakespreparation:20minutes|cooking:15minutes|serves:4


1tablespoonoliveoil

450g(14½oz)porktenderloin,cutinto1-cm(½-inch)slices

2tablespoonsdrywhitewine

2teaspoonschoppedsage

1tablespoonwholegrainmustard


1headofceleriac,about300g(10oz),peeled,gratedandsqueezed,toremoveexcessliquid

300g(10oz)newpotatoes,scrubbed,gratedandsqueezed,toremoveexcessliquid

2eggs,beaten

3tablespoonsplainflour


pepper

steamedvegetables(suchassugarsnappeas,broccoliandcarrots),toserve

1Heatalittleoftheoilinafryingpan.Seasontheporkwithplentyofpepper,addtothepanandfryfor3–4minutesuntilbrownedalloverandcookedthrough.Removefromthepanandkeepwarm.

2Pourthewineintothepan,addthesageandstirtodeglazethepan.Cookuntilreducedbyhalf.Addthemustardandcrèmefraîcheandsimmerfor2minutes.Meanwhile,inabowl,mixtheremainingingredients,excepttheoil,togetherandforminto8patties.

3Heattheremainingoilinafryingpan,addthepotatocakesandfryfor4–5minutesoneachsideuntilgolden,pressingdownwithaspatulatoensurethatthe

mixturestickstogether.

4Placetheporkontopofthepotatocakes,spoonoverthesauceandservewithaselectionofsteamedvegetables.

chilliprawnswithlimebasmatipreparation:15minutes|cooking:20minutes|serves:4


450g(14½oz)rawtigerprawns,peeled

2garliccloves,crushed

2freshredchillies,finelychopped


1teaspoonsesameoil

gratedrindandjuiceof2limes(reserve2ofthelime‘shells’)

225g(7½oz)basmatirice,rinsed

350ml(12floz)boilingwater

25g(1oz)creamedcoconut

4tablespoonswater

25g(1oz)peanuts,crushed,togarnish(optional)

1Placetheprawnsinanonmetallicbowl.Placethegarlic,chillies,coriander,oilandhalfthelimerindandjuiceinamortarandgrindwithapestletomakeapaste,oruseafoodprocessororblender.Tipovertheprawnsandstir,coveringtheprawnswiththepaste.

2Placethericeinasaucepanandpouroverthe350ml(12floz)boilingwater,thelime‘shells’andtheremaininglimerindandjuice.Bringtotheboil,thenreducetheheat,coverandsimmerfor12–15minutesuntiltheliquidisabsorbedandthericeistenderandfluffy.

3Meanwhile,heatadryfryingpanuntilhot,thenaddtheprawnsandfryfor2–3minutesuntiltheyjustturnpink.Addthecoconutandwaterandbringtotheboil,thenreducetheheatandsimmerfor1minute.Servetheprawnswiththerice,sprinklingoverthepeanutstogarnish,ifliked.

Whenchoosingchillies,there’sageneralruletofollow:thesmallerthechilli,thehottertheflavour.ButwiththeirhighvitaminCcontentandantibacterialproperties,youshoulddefinitelyturnuptheheat.

fragrantprawncurrypreparation:15minutes|cooking:10minutes|serves:4


6springonions,chopped

1–2freshgreenchillies,halved


2teaspoonsrapeseedoil

1teaspoonturmeric

1teaspooncuminseeds

1teaspoongroundcumin

1teaspoonmustardseeds

1teaspoongroundcoriander

5tomatoes,chopped

2tablespoonswater

4tablespoonsdoublecream

50g(2oz)creamedcoconut,dissolvedin100ml(3½floz)boilingwater

450g(14½oz)cookedpeeledprawns


flatbreadorboiledrice,toserve

1Placethespringonions,chilliandgarlicinamortarandgrindwithapestletomakeapaste,oruseafoodprocessororblender.

2Heattheoilinasaucepan,addtheturmeric,cuminseeds,groundcumin,mustardseedsandgroundcorianderandfryfor1minute.Addthespringonionpastetothepanandfryfor2–3minutes.

3Addthetomatoesandwatertothepanandsimmerfor5minutes.Addthedoublecreamandcreamedcoconutandsimmerforafurther2minutes.Stirintheprawnsandfreshcoriander,heatthroughandservewithflatbreadorrice.

spaghettiwithcrabandlemonsaucepreparation:10minutes|cooking:10minutes|serves:4


350g(11½oz)spaghetti

1teaspoonoliveoil

bunchofspringonions,sliced


1freshredchilli,finelysliced

300g(10oz)cookedfreshwhitecrabmeat




salad,toserve

1Cookthespaghettiinalargesaucepanofboilingwateraccordingtothepackinstructions.Drainwell.

2Heattheoilinalargefryingpan,thenaddthespringonions,garlicandchilliandfryfor3minutes.Addtheremainingingredientswiththecookedpasta.Seasonwithsalt,ifliked,andpepperandheatthrough.Servewithasalad.

smokedhaddockandpearisottopreparation:10minutes|cooking:25minutes|serves:4


1teaspoonoliveoil

1smallonion,finelychopped

350g(11½oz)Arboriorice

1smallglassdrywhitewine

900ml(1½pints)VegetableStock,boiling

350g(11½oz)smokedhaddockfillet,skinnedandcubed

200g(7oz)frozenpeas

2tablespoonschoppedchives

3tablespoonsfreshlygratedParmesancheese,plusextratoserve(optional)

pepper

greensalad,toserve

1Heattheoilinalarge,nonstickfryingpan,addtheonionandfryfor2–3minutesuntilbeginningtosoften.Stirintherice,coatingitintheoil,thenpourinthewineandallowtoabsorb.

2Addthestock,aladlefulatatime,allowingeachamounttobeabsorbedbeforeaddingthenext.Stirconstantly.Addthehaddockandpeaswiththelastladlefulofstockandcookforafurther5minutesuntilthefishflakeseasily.

3Stirintheremainingingredientsandseasonwellwithpepper.Theprocesswilltakeabout20minutes.ServewithagreensaladandextragratedParmesan,ifliked.

bakedsalmonparcelspreparation:15minutes|cooking:10–12minutes|serves:4


4piecesofskinlesssalmonfillet,about125g(4oz)each

1orange,cutinto8slices

4springonions,shredded


handfulofbasilleaves


toserve

boilednewpotatoes

saladorsteamedvegetables

1Placeeachpieceofsalmoninthecentreofa25-cm(10-inch)squareoffoilandtopeachwith2orangeslices.Mixtheremainingingredientstogetheranddividebetweenthesalmonfillets.

2Foldupeachsquareoffoilsecurelytoenclosethesalmon.Placetheparcelsonabakingsheetandbakeinapreheatedoven,200°C(400°F),GasMark6,for10–12minutes.Servethesalmonwithnewpotatoesandsaladorvegetables.

linguinewithrocketpestoandgoats’cheesepreparation:10minutes|cooking:10minutes|serves:4


350g(11½oz)linguine(orapastashapeofyourchoice)

125g(4oz)rocket

40g(1½oz)toastedhazelnuts

40g(1½oz)Parmesancheese,freshlygrated

3tablespoonsnaturalyogurt

100g(3½oz)goats’cheese,chopped

pepper

1Cookthepastainalargesaucepanofboilingwateraccordingtothepackinstructions.Drainwell.

2Meanwhile,placetherocket,hazelnuts,Parmesanandyogurtinafoodprocessororblenderandprocessuntilalmostsmooth.Tossthemixturethroughthepastawiththegoats’cheese,towarmthrough,seasonwellwithpepperandserve.

Asian-marinatedsalmonwithstir-friedricenoodlespreparation:15minutes,plusmarinating|cooking:about10minutes|serves:4


4piecesofsalmonfillet,about125g(4oz)each


2.5-cm(1-inch)pieceoffreshrootginger,peeledandgrated

2tablespoonssoysauce

2tablespoonsricewinevinegar

1tablespoonsesameoil

250g(8oz)mediumricenoodles

200g(7oz)mangetout,halvedlengthways

150g(5oz)shiitakemushrooms,trimmedandsliced


100g(3½oz)beansprouts

2pakchoi,quarteredlengthways

1Placethesalmoninanonmetallicdish.Whiskthegarlic,ginger,soysauce,vinegarandhalftheoiltogether.Pouroverthesalmon,coverandsetasideinacoolplaceforatleast10minutes,toallowtheflavourstodevelop.

2Heatagriddleoranonstickfryingpanuntilhot,addthesalmon,reservingthemarinade,andcookfor2–3minutesoneachsideuntiljustcookedthrough.Meanwhile,cookthenoodlesaccordingtothepackinstructions,thendrain.

3Heattheremainingoilinafryingpanorwok,addthemangetout,mushrooms,springonions,beansproutsandpakchoiandstir-fryfor3–4minutes.Addthereservedmarinadeandthenoodlestothepan,tosstogetherandheatthrough.Servetoppedwithapieceofsalmon.

tofuandtomatopastapreparation:10minutes|cooking:15minutes|serves:4


350g(11½oz)wholewheatpastashapes

1tablespoonoliveoil

250g(8oz)firmtofu,cutintobite-sizedcubes


450g(14½oz)cherrytomatoes,halved

handfulofbasil,torn



1Cookthepastainalargesaucepanofboilingwateraccordingtothepackinstructions.Drainwell.

2Meanwhile,heattheoilinanonstickfryingpan,addthetofuandfryfor3–4minutesuntilgolden.Mixtheremainingingredientstogetherandtossthroughthepastawiththetofu.Seasonwithsalt,ifliked,andpepperandserve.

moroccanvegetablestewpreparation:20minutes|cooking:20minutes|serves:4


2teaspoonsoliveoil

2garliccloves,sliced

2onions,sliced

1aubergine,chopped

625g(1¼lb)sweetpotatoes,chopped

1teaspoongroundcumin

1teaspoongroundcoriander

½teaspoonturmeric

600ml(1pint)VegetableStock

200g(7oz)greenbeans


4tomatoes,chopped

350g(11½oz)couscous

2tablespoonschoppedmixedherbs(suchasmint,parsleyandfreshcoriander)


1Heattheoilinamediumsaucepan.Addthegarlicandonionsandfryfor2–3minutesuntilbeginningtosoften.Addtheaubergineandsweetpotatoesandfryfor3–4minutes,thenaddthespicesandcookfor1minute.

2Pourthestockintothepanandbringtotheboil.Reducetheheatandsimmerfor10minutes.Addthebeans,chickpeasandtomatoesandsimmerforafurther5minutes.

3Meanwhile,preparethecouscousaccordingtothepackinstructions.Mixtheherbsintothecouscouswiththelemonrindandjuice.Servethecouscouswiththestew.

stuffedroastedpeppersonherbybulgarpreparation:15minutes|cooking:30minutes|serves:4


2redpeppers,halved,coredanddeseeded

2yellowororangepeppers,halved,coredanddeseeded

16cherrytomatoes,halved

4tablespoonscreamcheeseorlightcrèmefraîche

2tablespoonspesto



4tablespoonschoppedmixedherbs(suchasparsley,mintandoregano)


2tablespoonspinenuts

1Placethepepperhalvesonabakingsheet,cut-sideup.Dividethehalvedtomatoesbetweenthepeppers.Beatthecreamcheeseorcrèmefraîcheandpestotogetherandspoonoverthepeppers.

2Seasonthepepperswell,thencookinapreheatedoven,200°C(400°F),GasMark6,for30minutesuntiltender.

3Meanwhile,preparethebulgarwheataccordingtothepackinstructions,thenstirthroughthelemonrindandjuice,herbsandspringonions.Lightlytoastthepinenutsinadryfryingpan.

4Servethebulgarwheatwiththepeppers,sprinkledwiththetoastedpinenuts.

Improvedbloodcirculation,astrongimmunesystemandprotectionagainststrokes,heartdiseaseandcertaincancers;thesearejustsomeofthehealthbenefitsyoucouldenjoybyeatingpeppers.

SWEETTREATS

plumtatin

bakedexoticfruitparcelswithspicedcream

bakedgooseberrieswithoatytopping

cappuccinopannacotta

instantmixedberryfrozenyogurt

grapefruitsyllabub

blackberryandappletartlets

raspberryandpassionfruitfool

bananaandchocolatemicrowavespongepudding

fruitybreadandbutterpudding

simplelemonandlimecheesecake

richchocolatemousse

Ifyou’vgotasweettooth,don’tdespair–lowGIisabouteatingsensiblywhilealsoenjoyingyourfood.Weallneedalittleindulgenceeverynowandagain.

plumtatinpreparation:15minutes,pluscooling|cooking:45minutes|serves:8


50g(2oz)butterorpolyunsaturatedmargarine

50g(2oz)goldencastersugar

600g(1lb3oz)plums(anyvariety),quarteredandstoned

250g(8oz)ShortcrustPastry

lightcrèmefraîcheoricecream,toserve

1Placethebutterormargarineandsugarina22-cm(8½-inch)fixed-basecaketinoveramediumheatandcook,stirringconstantly,forabout5minutesuntilgolden.

2Carefullyarrangetheplumsinthetin,skin-sidedown.Rolloutthepastrytofitsnuglyoverthetopofthefruitandpressdown.

3Bakeinapreheatedoven,190°C(375°F),GasMark5,forabout40minutesuntilthepastryisgoldenandthejuicesarebubbling.Coolinthetinfor10minutes,theninvertontoalargeplateandservewithalittlecrèmefraîcheoricecream.

shortcrustpastry

preparation:10minutes,pluschilling|makes:325g(11oz)

225g(7½oz)plainflour

50g(2oz)butterorpolyunsaturatedmargarine,cubedandchilled

50g(2oz)whitevegetablefat,cubedandchilled

3–4tablespoonscoldwater

1Sifttheflourintoabowl,addthebutterormargarineandvegetablefatandrubintotheflourusingyourfingertipsandalightactionuntilthemixtureresemblesfinebreadcrumbs.Addthecoldwaterandbringtogethertoformaball.Wrapinclingfilmandchillintherefrigeratorfor30minutesbeforeusing.

tipYoucouldusehalfwholemealflourifyouprefer,givingapastrywithalowerGI.

bakedexoticfruitparcelswithspicedcreampreparation:15minutes|cooking:15minutes|serves:4


1pineapple,preparedandcutintochunks

1mango,peeled,stonedandchopped

2bananas,chopped

250g(8oz)strawberries,halved

425g(15oz)canlychees,drained,alittlejuicereserved

2piecesofpreservedginger,finelychopped

1teaspoonmixedspice


1Cut4×25-cm(10-inch)squaresoffoil.Dividethefruitbetweenthesquares,addhalfthegingeranddrizzleoveralittleofthereservedlycheejuice.Foldupeachsquareoffoilsecurelytoenclosethefruit.

2Placetheparcelsonabakingsheetandcookinapreheatedoven,200°C(400°F),GasMark6,for15minutes.Mixthemixedspice,crèmefraîcheandremaininggingertogetherandserveonthehotfruitparcels.

bakedgooseberrieswithoatytoppingpreparation:10minutes|cooking:40minutes|serves:4


750g(1½lb)freshgooseberries,prepared

2tablespoonsdemerarasugar

4tablespoonsmascarponecheese

25g(1oz)butterorpolyunsaturatedmargarine,melted

2tablespoonsclearhoney

175g(6oz)jumbooats

50g(2oz)choppedmixednuts

low-fatnaturalyogurt,toserve

1Placethegooseberriesinanovenproofdish,sprinkleoverthesugarandbakeinapreheatedoven,200°C(400°F),GasMark6,for20minutesuntiltheyaretenderandoozingjuice.

2Spoonthemascarponeoverthegooseberries.Mixtheremainingingredientstogetherandspoonoverthegooseberries.Returntotheovenandbakefor15minutes.Servewithnaturalyogurt.

tipIffreshgooseberriesareunavailable,youcansubstitutethesamequantityofplumsorrhubarbintherecipe.

cappuccinopannacottapreparation:10minutes,pluscoolingandchilling|serves:4


300ml(½pint)semi-skimmedmilk

50g(2oz)castersugar

4tablespoonsdoublecream

½teaspoonvanillaessence

2gelatineleaves

150g(5oz)naturalyogurt

4tablespoonsverystrongcoldblackcoffee

freshraspberries,toserve

1Pourthemilkintoamediumsaucepanwiththesugar,creamandvanillaessence.Bringtotheboil,thenremovefromtheheat.Soakthegelatineleavesincoldwateruntilsoft.

2Squeezethewaterfromthegelatine,thenstirintothemilkmixtureuntildissolved.Leavetocool(about15minutes)andthenstirthroughtheyogurtandcoffeeandwhiskuntilsmooth.

3Strain,thenpourthemixtureinto4dariolemoulds.Chillintherefrigeratorfor4–6hoursuntilset.Removethepannacottafromthemouldsbydippingtheoutsideofeachmouldintoabowlofhotwaterforacoupleofseconds,thentipontoservingplates.Servewithfreshraspberries.

instantmixedberryfrozenyogurtpreparation:5minutes|serves:4


450g(14½oz)mixedfrozensummerberries(suchasstrawberries,raspberriesandblackberries)

450g(14½oz)lightGreekyogurt

1tablespoonicingsugar

1Placealltheingredientsinafoodprocessororblenderandprocessuntilsmooth.Serveimmediately,orstoreinafreezerproofcontainerinthefreezeruntilrequired.

grapefruitsyllabubpreparation:10minutes|serves:4


200ml(7floz)whippingcream

2tablespoonscastersugar

200ml(7floz)lightGreekyogurt

gratedrindandjuiceof1grapefruit

1grapefruit,segmented

1Inalargebowl,whipthecreamwiththesugaruntilitformssoftpeaks.Foldthroughtheyogurtandgrapefruitrindandjuice.

2Dividethegrapefruitsegmentsbetween4tallglasses,thenspoonoverthesyllabub.Serveimmediatelyorchillintherefrigeratoruntilrequired.

blackberryandappletartletspreparation:15minutes|cooking:20minutes|serves:4


175g(6oz)puffpastry,thawediffrozen

1dessertapple,peeled,coredandverythinlysliced

alittlemeltedbutter,forbrushing

200g(7oz)blackberries

2tablespoonsapricotjam,warmed

yogurtorlightcrèmefraîche,toserve

1Cutthepastryinto4piecesandrolleachoutthinlytoarectangleabout8×15cm(3½×6inches).

2Markaborderaroundthepastrypieces,1cm(½inch)fromtheedge.Laytheappleslicesinsidethemarkedsquare,brushwithalittlebutter,thenbakeinapreheatedoven,200°C(400°F),GasMark6,for15minutes.Removefromtheoven,addtheblackberries,thenreturntotheovenandcontinuetocookfor5minutes.

3Removefromtheovenandbrushwithalittleapricotjam.Cool,thenservewithalittleyogurtorlightcrèmefraîche.

tipIfblackberriesareunavailable,youcansubstitutethemforthesamequantityofblueberriesorraspberries.

Eatingblackberriescanhelpboostyourimmunesystem.Theyarealsogoodforcombatingmemorylossaswegetolder,sotuckinnowandyoumightneverforgetwhereyouleftthecarkeysagain.

raspberryandpassionfruitfoolpreparation:10minutes,plusovernightchilling|serves:4


200ml(7floz)lightevaporatedmilk,chilledovernight


450g(14½oz)raspberries

fleshof2passionfruit

1Inalargebowl,whiptheevaporatedmilkandsugartogetheruntilthemixtureisthickandfluffy.

2Processhalftheraspberriesinafoodprocessororblenderuntilsmooth,thenstirintothewhippedevaporatedmilkwiththewholeraspberriesandthepassionfruit.Spoonintoservingdishesandserve.

bananaandchocolatemicrowavespongepuddingpreparation:10minutes|cooking:5minutes|serves:4


100g(3½oz)butterorpolyunsaturatedmargarine,plusextraforgreasing

100g(3½oz)self-raisingflour,plusextrafordusting

75g(3oz)castersugar

2eggs


50g(2oz)darkchocolatedrops

2bananas,sliced

1Inalargebowl,beatthebutterormargarine,flour,sugar,eggsandvanillaessencetogetheruntilsmooth,thenfoldinthechocolatedrops.

2Lightlygreaseandfloura600ml(1pint)puddingbasin,layerinthebanana,thenpouroverthespongemixture.

3Coverwithclingfilm,thencookinthemicrowaveonhighfor4–5minutes.Removetheclingfilmimmediatelyandcoolinthedishfor5minutesbeforeturningoutontoaservingplate.

fruitybreadandbutterpuddingpreparation:15minutes,plusstanding|cooking:about30minutes|serves:4


25g(1oz)butter

4thickslicesofGranarybread,eachcutinto4triangles

50g(2oz)ready-to-eatdriedapricots,chopped

4driedfigs,chopped

50g(2oz)sultanas

3eggs,beaten

300ml(½pint)milk

100ml(3½floz)singlecream

pinchofnutmeg

1Butterthebreadslicesandlightlybutteranovenproofdishorpuddingbasin.Placealayerofbreadinthebaseofthedishorbasinandsprinkleoversomeofthefruit.Repeatuntilallthebreadandfruitisusedup.

2Inabowl,whisktheremainingingredientstogetherandpourintothedishorbasin,aimingtosoakallthebread.Allowtostandfor30minutesuntilalltheliquidissoakedup,thenbakeinapreheatedoven,200°C(400°F),GasMark6,forabout30minutesuntilgoldenandrisen.

tipForachange,youcoulduseamixtureoffreshfruittosuityourtaste,orusewhateveryouhavetohand.

simplelemonandlimecheesecakepreparation:10minutes|serves:4


6oatybiscuits,roughlycrushed

300ml(½pint)vanillaornaturalyogurt

200g(7oz)lightcreamcheese

gratedrindandjuiceof1lime


2tablespoonscastersugar

freshfruit,chopped,toserve

1Dividethebiscuitsbetween4servingdishes.Beattheremainingingredientstogetherandspoonontothebiscuits.Serveimmediatelywithsomefreshfruitofyourchoice.

richchocolatemoussepreparation:15minutes,pluschilling|cooking:2–5minutes|serves:4


150g(5oz)darkchocolate

2largeeggs,separated

4tablespoonsdoublecream,whippedtoformsoftpeaks

25g(1oz)castersugar

toserve

freshfruit,chopped

lightcrèmefraîcheorcream

1Placethechocolateinaheatproofbowlandsetoverasaucepanofbarelysimmeringwateruntilmelted.Alternatively,youcanmeltthechocolateinthemicrowaveonhighfor1–2minutes.

2Removefromtheheatandallowtocoolforacoupleofminutes,thenbeatintheeggyolksandcream.Inacleanbowl,whisktheeggwhitesuntiltheyformsoftpeaks,addthesugarandcontinuetowhiskuntilstiffpeaksareformed.

3Gentlyfoldintothechocolatemixture,thenspooninto4tallglassesorramekins.Chillintherefrigeratorforatleast2hours.Servewithsomefreshfruitandaspoonfuloflightcrèmefraîcheorcream.

BAKING

appleandapricotmuffins

bananabread

coconutcookies

fruitandnutbars

mixedseedrolls

ryebread

rusticnuttyseedloaf

orangeandsultanascones

sesameseedoatcakes

pestoandsesameseedpastrytwists

ParmesanandCaerphillybiscuits

Don’tbeputoffbythekneadingandproving–bakingisapieceofcake!What’smore,nothingquitebeatsthesmelloffreshlybakedbreadoratrayofwarmmuffins.

appleandapricotmuffinspreparation:20minutes|cooking:15–20minutes|makes:12


100g(3½oz)plainwholemealflour

150g(5oz)plainflour

1teaspoonbakingpowder

1teaspoonbicarbonateofsoda

2tablespoonsgoldencastersugar

100g(3½oz)ready-to-eatdriedapricots,chopped

½teaspoongroundcinnamon

2reddessertapples,peeled,coredandchopped

1egg,beaten

50g(2oz)polyunsaturatedmargarine,melted

200ml(7floz)skimmedmilk

1Place12largemuffincasesinamuffintin.Sifttheflours,bakingpowderandbicarbonateofsodatogetherintoalargebowl,tippinganybraninthesievebackintothebowl.Stirinthesugar,apricots,cinnamonandapples.

2Inaseparatebowl,whisktheremainingingredientstogether,thengentlystirintotheflourmixture,makingsureyoudon’tbeattoomuchasthiswillspoiltheendresult.

3Spoonthemixtureintothemuffincasesandbakeinapreheatedoven,200°C(400°F),GasMark6,for15–20minutes.Coolalittleandserve.

Eatinganapplewithyourlunch,orasanafternoonsnack,canhelpstopsugarcravings.Researchhasalsofoundthatthefruitcontainsanti-carcinogenicproperties,soallthemorereasonforyoutoenjoyanappleaday.

bananabreadpreparation:15minutes|cooking:1–1¼hours|serves:12


75g(3oz)polyunsaturatedmargarine,plusextraforgreasing

100g(3½oz)softbrownsugar

2largeeggs,beaten

3largebananas,roughlymashed

75g(3oz)dates,roughlychopped

50g(2oz)walnuts,chopped

200ml(7floz)buttermilk

250g(8oz)plainwholemealflour

1teaspoonbicarbonateofsoda

1Lightlygreaseandlinean875g(1¾4lb)loaftin.Inalargebowl,beatthemargarineandsugartogetheruntillightandfluffy.Beatintheeggs,alittleatatime,thenstirinthebananas,dates,walnutsandbuttermilk.Foldintheflourandbicarbonateofsoda.

2Spoonintothepreparedtin,thenbakeinapreheatedoven,180°C(350°F),GasMark4,forabout1–1¼hoursuntilaskewercomesoutcleanwheninserted.Cool,thenserve.

coconutcookiespreparation:15minutes,pluschilling|cooking:7–8minutes|makes:18


75g(3oz)cornmeal(polenta)

40g(1½oz)plainwholemealflour

½teaspoonbakingpowder

75g(3oz)icingsugar

50g(2oz)butter,cubedandchilled

50g(2oz)desiccatedcoconut


2eggyolks

50g(2oz)plainchocolate

1Line2bakingsheetswithbakingparchment.Inabowl,stirthecornmeal,flour,bakingpowderandsugartogether,thenrubinthebutterusingyourfingertipsuntilthemixtureresemblesfinebreadcrumbs.Stirthroughthecoconut,thenthevanillaessenceandeggyolkstocombine.Formintoafirmdough,thenrollintoasausage5cm(2inches)indiameter.Wrapinclingfilmandchillintherefrigeratorfor30minutes.

2Cutthedough‘sausage’into18slicesandplacewellapartonthepreparedbakingsheets.Bakeinapreheatedoven,180°C(350°F),GasMark4,for7–8minutesuntilgolden.Leavetocoolonthebakingsheets.

3Breakthechocolateintopiecesandputtheminabowloverasaucepanoflightlysimmeringwateruntilthechocolatehasmelted.Drizzleoverthecookiesusingthebackofaspoon.

fruitandnutbarspreparation:10minutes|cooking:15minutes|makes:8


100g(3½oz)butterorpolyunsaturatedmargarine,plusextraforgreasing

4tablespoonsmaplesyrup

2tablespoonsoftlightbrownsugar

150g(5oz)jumbooats

100g(3½oz)oatmeal

50g(2oz)choppedmixednuts

150g(5oz)mixeddriedfruit(suchasfigs,dates,ready-to-eatapricotsandcranberries),chopped

2tablespoonssunflowerseeds

1Lightlygreaseandbase-linea20-cm(8-inch)square,nonstickbakingtin.Inasaucepan,meltthebutter,syrupandsugartogether.Stirinalltheremainingingredients,exceptthesunflowerseeds,thenpressthemixtureintothepreparedtin.

2Sprinkleoverthesunflowerseeds,thenbakeinapreheatedoven,200°C(400°F),GasMark6,for15minutesuntilgolden.Markinto8bars.Cool,thenserve.

Sunflowerseedsarerichinomega-3andomega-6fattyacids,whichcanhelpprotectagainstheartdisease.Theyalsocontaintheunsaturatedfatsthatlowerbloodcholesterol,soallinall,they’reabitofasuperseed!Trysprinklingthemoversaladsorcereal.

mixedseedrollspreparation:20minutes,plusproving|cooking:20minutes|makes:8


450g(14½oz)Granaryflour,plusextrafordusting

pinchofsalt

7g(¼oz)sacheteasy-blenddriedyeast

100g(3½oz)mixedseeds(suchassesame,sunflowerandpumpkin)

2tablespoonsclearhoney

250ml(8floz)hand-hotwater

oil,foroiling

1Inalargebowl,mixtheflour,salt,yeastandthemixedseeds(reserve1tablespoon)together.Stirhalfthehoneyintothewater,thenpourintotheflourandformintoasoftdough.

2Tipoutontoalightlyflouredsurfaceandkneadfor5minutes.Placeinalightlyoiledbowl,coverwithadampclothandleavetoproveinawarmplaceuntildoubledinsize.

3Re-kneadthedoughfor5minutes,thendivideinto8pieces.Kneadtoformrolls,thenplaceonabakingsheet,coverandleavetoproveagainuntildoubledinsize.

4Brushovertheremaininghoneyandsprinkleoverthereservedseeds.Bakeinapreheatedoven,200°C(400°F),GasMark6,for20minutesuntiltherollsaregoldenandsoundhollowwhentapped.

ryebreadpreparation:20minutes,plusproving|cooking:30–35minutes|makes:2×500g(1lb)loaves


450g(14½oz)strongwhiteflour,plusextrafordusting

450g(14½oz)ryeflour

2×7g(¼oz)sachetseasy-blenddriedyeast

2teaspoonscarawayseeds

1teaspoonsalt

4tablespoonsoil,plusextraforoiling


4tablespoonslow-fatnaturalyogurt

550ml(17½floz)tepidwater

1Inalargebowl,mixtheflours,yeast,carawayseedsandsalttogether.Stirtheremainingingredientsintothewater,thengraduallystirintotheflourmixturetoformasoftdough.

2Tipoutontoalightlyflouredsurfaceandkneadfor5minutesuntilsmooth.Placeinalightlyoiledbowl,coverwithadampclothandleavetoproveinawarmplacefor1houruntildoubledinsize.

3Re-kneadthedough,divideinto2piecesandshapeeachintoanovalloaf.Placetheloavesonlightlyflouredbakingsheets,coverwithadampclothandleavetoproveagainuntildoubledinsize.

4Slashthetopsoftheloavesafewtimeswithasharpknife,thenbakeinapreheatedoven,200°C(400°F),GasMark6,for30–35minutesuntilgoldenandsoundinghollowwhentapped.Coolonawirerack,thenserve.

rusticnuttyseedloafpreparation:15minutes,plusproving|cooking:30–35minutes|makes:1largeloaf


450g(14½oz)wholemealflour,plusextrafordusting

1teaspoonsalt

100g(3½oz)mixedseeds(suchaspumpkin,sunflowerandpoppy)

25g(1oz)bulgarwheat

1½×7g(¼oz)sachetseasy-blenddriedyeast

50g(2oz)mixednuts(suchashazelnutsandwalnuts),chopped


50g(2oz)Parmesancheese,freshlygrated


300ml(½pint)warmwater

oil,foroiling

1Inalargebowl,mixalltheingredients,exceptthehoneyandwater,together.Blendthehoneywiththewater,thenstirintotheflourmixandformintoadough.

2Tipoutontoalightlyflouredsurfaceandkneadfor5minutesuntilsmooth.Placeinalightlyoiledbowl,coverwithadampclothandleavetoproveinawarmplacefor2hoursuntildoubledinsize.

3Re-kneadthedough,shapeintoaroundandplaceonabakingsheet.Coverwithadampclothandleavetoproveagainfor1hour.Bakeinapreheatedoven,220°C(425°F),GasMark7,for30–35minutesuntilitsoundshollowwhentapped.

orangeandsultanasconespreparation:20minutes|cooking:about10minutes|makes:12


125g(4oz)self-raisingflour,plusextrafordusting

100g(3½oz)wholemealself-raisingflour

2teaspoonsbakingpowder

50g(2oz)butter,cubedandchilled

50g(2oz)sultanas


gratedrindof1orange

1egg

about125ml(4floz)milk

toserve

creamcheese

freshstrawberries(optional)

1Siftthefloursandbakingpowderintoalargebowl,tippinganybraninthesievebackintothebowl.Rubinthebutterusingyourfingertipsuntilthemixtureresemblesfinebreadcrumbs,thenstirinthesultanas,sugarandorangerind.

2Breaktheeggintoameasuringjugandbeatwithafork.Makeupto150ml(¼pint)withmilk,thenpourintotheflourmixtureandbringtogethertoformasoftdough,addingalittleextramilkifthedoughistoodry.

3Pressgentlyintoa1-cm(½-inch)thickround.Stampoutabout12scones,placeonlightlyflouredbakingsheetsandbrushwithalittlemilk.Bakeinapreheatedoven,220°C(425°F),GasMark7,forabout10minutes,untilrisenandgolden.

4Coolthesconesonawirerack,thenservethatdaytoenjoythemattheirbest.Servewithalittlecreamcheeseandfreshstrawberries,ifliked,tobringtheoverallGIdown.

sesameseedoatcakespreparation:10minutes|cooking:about10minutes|makes:about12


200g(7oz)oatmeal

1tablespoonsesameseeds

pinchofsalt

pinchofbicarbonateofsoda

1tablespoonoliveoil

2–3tablespoonshotwater

flour,fordusting

1Inabowl,mixalltheingredientstogethertoformafirmdough,addingalittleextrawaterifnecessary.Themixturewillbeverycrumbly,sojustkeeppressingitbacktogether.

2Rollthemixtureoutonalightlyflouredsurfaceasthinlyasyoucan.Cutouttrianglesor7-cm(3-inch)roundsandplaceonbakingsheets.Bakeinapreheatedoven,180°C(350°F),GasMark4,forabout10minutesuntilgoldenandfirm.Coolonawirerack.

pestoandsesameseedpastrytwistspreparation:10minutes|cooking:8–10minutes|makes:15


250g(8oz)ShortcrustPastry

flour,fordusting

2tablespoonspesto

2tablespoonsmilkoralittlebeatenegg

2tablespoonssesameseeds

1Rollthepastryoutonalightlyflouredsurfacetoa25-cm(10-inch)square.Spoonoverthepestoandsmoothout,thencutthepastryinto15strips.

2Twistthestripsandplaceonabakingsheet.Brushwithalittlemilkoreggandsprinkleoverthesesameseeds.Bakeinapreheatedoven,200°C(400°F),GasMark6,for8–10minutesuntilgolden.

ParmesanandCaerphillybiscuitspreparation:10minutes,pluschilling|cooking:10–12minutes|makes:20


125g(4oz)plainwholemealflour

75g(3oz)butter,cubedandchilled,orpolyunsaturatedmargarine,cutintopieces

2tablespoonspolenta

100g(3½oz)Caerphillycheese,orothercrumblycheese,crumbled

50g(2oz)Parmesancheese,freshlygrated


1eggyolk

cheeseorfreshfruit(suchasapplesorpears),toserve

1Sifttheflourintoabowlandrubinthebutterormargarinewithyourfingertipsuntilthemixtureresemblesfinebreadcrumbs.Stirinthepolenta,cheesesandapricots,thenaddtheeggyolkandbringthemixturetogethertoformaball.Itwillbeverycrumbly,sojustkeeppressingitbacktogether.

2Rolltheballintoasausageabout5cm(2inches)indiameter,wrapinclingfilm,thenchillintherefrigeratorfor30minutes.Cutthedough‘sausage’into20slices,placeonbakingsheetsandbakeinapreheatedoven,200°C(400°F),GasMark6,for10–12minutesuntilgolden.Cool,thenservewithcheeseorfreshfruittokeeptheGIdown.

indexA

acidfoods1,2,3

acne

Alzheimer’sdisease

androgens

applesappleandapricotmuffins

appleandoatsmoothie

blackberryandappletartlets


apricotsappleandapricotmuffins

braisedlambwithfruitypilaf




toastedfruitymuesli

Asian-marinatedsalmonwithstir-friedricenoodles

auberginesaubergineandchickpeapâté


Moroccanvegetablestew

avocadosturkeyandavocadosaladwithtoastedseeds

B

bacon,newpotatoandwatercresssalad

bananasbananaandchocolatemicrowavespongepudding

bananabread

basicsmoothiemixture


barleyseepearlbarley

beansproutsAsian-marinatedsalmonwithstir-friedricenoodles


beans

beefeasycornedbeefhash



stock

beetrootherbygriddledhaloumionbulgarandbeetrootsalad

biscuitscoconutcookies


blackberriesblackberryandappletartlets

bloodsugarlevels1,2



Bolognese-filledpastashellswithcheese

breadcreamyherbyscrambledeggsonrye



mixedseedrolls

rusticnuttyseedloaf

ryebread

breakfast

breakfastcereals

breastcancer1,2


bulgarwheatbulgarwheatsaladwithfennel,orangeandspinach



burgers,gourmet‘Greek’

butterbean,spinachandricottafrittata

buttermilkpearpancakes

C

cabbagechickenandvegetablesaladwithapeanutdressing


cancer1,2

cannedfruit


carbohydrates1,2,3

carrotschickenandvegetablesaladwithapeanutdressing

cauliflowerandcuminsoup

celeriacpan-friedporkwithceleriacandpotatocakes

cereals,breakfast

cheeseaubergineandchickpeapâté










tortillapizza


cheesecake,simplelemonandlime

chickenbakedsweetpotatowithgriddledherbchicken





stock


chickenliverssautéedwithwiltedbabyspinach

chickpeasaubergineandchickpeapâté



chicorybluecheesesouffléswithchicoryandwalnutsalad


chillieschilliprawnswithlimebasmati

chocolatebananaandchocolatemicrowavespongepudding

richchocolatemousse

cholesterol1,2

chowder,corn

coconutcookies

coffeecappuccinopannacotta

collagen

cornchowder

cornedbeefhash

courgetteshomemadehummuswithroastedvegetablesintortillas

couscousMoroccanvegetablestew

crab


cranberriestoastedfruitymuesli

cravings

creamgrapefruitsyllabub

cucumbergazpacho

cumincauliflowerandcuminsoup

curry,fragrantprawn

D

dairyproducts1,2

desserts

diabetes

digestivesystem

dinners

driedfruitdriedfruitcompôte

fruitandnutbars

seealsoapricots;figsetc.

duckwithplumconfitandlayeredpotatoes

E

eggsbluecheesesouffléswithchicoryandwalnutsalad






exercise

F

fatindiet

storageofglucoseas1,2

fatigue

fennel,bulgarwheatsaladwithorange,spinachand

fibre1,2,3

figstoastedfruitymuesli

fool,raspberryandpassionfruitfrittata,spinach,butterbeanandricotta

fritters,lentilandsweetcorn

fructose1,2

fruit1,2bakedexoticfruitparcelswithspicedcream


summerberrysmoothie

seealsoapples;raspberriesetc.

fruitandnutbars


G

gazpacho

glucose

glycaemicindex(GI)

goats’cheese,linguinewithrocketpestoand

gooseberrieswithoatytoppinggourmet‘Greek’burgers

grains

grapefruitblueberry,peachandcitrussaladwithwholegrainyogurt

grapefruitsyllabub

greenbeans


H

ham,eggsbakedwithspinachand

haricotbeanmash,spice-encrustedbeeffilletwith

heartdisease

high-GIfoods1,2

homocysteine

hummuswithroastedvegetablesintortillas

hunger

I

immunesystem

insulin1,2

L

lactose1,2

lambbraisedlambwithfruitypilaf

lambwithbraisedlentils

lemonsimplelemonandlimecheesecake



lentilslambwithbraisedlentils

lentilandsweetcornfritters


lettucelow-fatchickenCaesarsalad

limeschilliprawnswithlimebasmati

simplelemonandlimecheesecake


low-GIfoods1,2,3

lunches

M

mangetoutAsian-marinatedsalmonwithstir-friedricenoodles

mangoestropicalfruitsmoothie

milkbasicsmoothiemixture


moodswings


mousse,richchocolate

muesli,toastedfruity

muffins,appleandapricot

mushroomsAsian-marinatedsalmonwithstir-friedricenoodles


creamymushroommedleyongranary


N

noodlesAsian-marinatedsalmonwithstir-friedricenoodles

nutsfruitandnutbars

rusticnuttyseedloaf

O

oatsappleandoatsmoothie

bakedgooseberrieswithoatytopping

fruitandnutbars

pearpancakes


sesameseedoatcakes

toastedfruitymuesli

omelette,wildmushroom

orangebakedsalmonparcels



orangeandsultanascones


P

pakchoilemongrasschickenwithwok-friedvegetables

pancakesbuckwheatpancakeswithbananaandcreamcheese

pearpancakes

pannacotta,cappuccino


passionfruitraspberryandpassionfruitfool


pastaBolognese-filledpastashellswithcheese



tofuandtomatopasta

pastrypestoandsesameseedpastrytwists

shortcrustpastry

pâté,aubergineandchickpea

peach,blueberryandcitrussaladwithwholegrainyogurt

peanutdressing,chickenandvegetablesaladwith

pearlbarleychickenandpearlbarleybroth


pearspearpancakes

tortillapizza

peassmokedhaddockandpearisotto

peppersgazpacho





pilaf,braisedlambwithfruity

pizza,tortilla

plumsgriddledduckwithplumconfitandlayeredpotatoes

plumtatin

porkpan-friedporkwithceleriacandpotatocakes



potatoescornchowder

easycornedbeefhash

griddledduckwithplumconfitandlayeredpotatoes


pan-friedporkwithceleriacandpotatocakes

prawnschilliprawnswithlimebasmati

fragrantprawncurry

protein1,2

pulses

R

raspberryandpassionfruitfool

ricebraisedlambwithfruitypilaf

chilliprawnswithlimebasmati


rocketlinguinewithrocketpestoandgoats’cheese


rusticnuttyseedloaf

ryebreadcreamyherbyscrambledeggsonrye

S

saladsbluecheesesouffléswithchicoryandwalnutsalad








salmonAsian-marinatedsalmonwithstir-friedricenoodles

bakedsalmonparcels

salsa,tomato

scones,orangeandsultana

seedsmixedseedrolls

rusticnuttyseedloaf


toastedfruitymuesli


sesameseeds


sesameseedoatcakes

shortcrustpastry

skin


smoothiessummerberrysmoothie


snacks

soufflés,bluecheese

soupscauliflowerandcuminsoup


cornchowder

gazpacho

summervegetablesoup



spinachbulgarwheatsaladwithfennel,orangeandspinach


sautéedchickenliverswithwiltedbabyspinach


spongepudding,bananaandchocolate

starch

stockbeef

chicken

vegetable

stroke

sucrose

sugar1,2

sugarsnappeaslemongrasschickenwithwok-friedvegetables

summerberrysmoothie

summervegetablesoup

sunflowerseedsfruitandnutbars

sweetpotatoesbakedsweetpotatowithgriddledherbchicken


sweetcorncornchowder

lentilandsweetcornfritters

syllabub,grapefruit

T

tartsblackberryandappletartlets

plumtatin

tofuandtomatopasta

tomatoescornchowder

gazpacho

tofuandtomatopasta

tomatosalsa

tortillapizza

tortillashomemadehummuswithroastedvegetablesintortillas

tortillapizza


turkeyBolognese-filledpastashellswithcheese


V

vegetableshomemadehummuswithroastedvegetablesintortillas


stock

summervegetablesoup

seealsoaubergines;tomatoesetc.

W

walnutsbluecheesesouffléswithchicoryandwalnutsalad

watercress,newpotatoandbaconsalad

weightgain

wholegrainyogurt,blueberry,peachandcitrussaladwith

Y

yogurtbasicsmoothiemixture



grapefruitsyllabub


acknowledgementsExecutiveEditorNicolaHillEditorCharlotteWilsonExecutiveArtEditorJoannaMacGregorDesignerGinnyZealProductionControllerMartinCroshawPictureResearcherJenniferVeall

FoodStylistJossHerdPhotographerGarethSambidge

AnHachetteUKcompanywww.hachette.co.uk

FirstpublishedinGreatBritainin2005byHamlyn,adivisionofOctopusPublishingGroupLtdCarmeliteHouse,50VictoriaEmbankment,LondonEC4Y0DZwww.octopusbooksusa.com

Thiseditionpublishedin2015

Copyright©OctopusPublishingGroupLtd2005,2015

Allrightsreserved.Nopartofthisworkmaybereproducedorutilizedinanyformorbyanymeans,electronicormechanical,includingphotocopying,recording,orbyanyinformationstorageandretrievalsystem,withoutthepriorwrittenpermissionofthepublisher.

LouiseBlairassertsthemoralrighttobeidentifiedastheauthorofthiswork.

eISBN978-0-600-63078-4

NOTES

Standardlevelspoonmeasuresareusedinallrecipes1tablespoon=one15mlspoon1teaspoon=one5mlspoon

Ovensshouldbepreheatedtothespecifiedtemperature.Ifusingafan-assistedoven,followthemanufacturer’sinstructionsforadjustingthetimeandtemperature.Broilersshouldalsobepreheated.

Thisbookincludesdishesmadewithnutsandnutderivatives.Itisadvisableforthosewithknownallergicreactionstonutsandnutderivativesandthosewhomaybepotentiallyvulnerabletotheseallergies,suchaspregnantandnursingmothers,invalids,theelderly,babies,andchildren,toavoiddishesmadewithnutsand

http://www.hachette.co.uk

http://www.octopusbooksusa.com

nutoils.Itisalsoprudenttocheckthelabelsofprepreparedingredientsforthepossibleinclusionofnutderivatives.

TheFDAadvisesthateggsshouldnotbeconsumedraw.Thisbookcontainssomedishesmadewithraworlightlycookedeggs.Itisprudentformorevulnerablepeoplesuchaspregnantandnursingmothers,invalids,theelderly,babies,andyoungchildrentoavoiduncookedorlightlycookeddishesmadewitheggs.

Meatandpoultryshouldbecookedthoroughly.Totestifpoultryiscooked,piercethefleshthroughthethickestpartwithaskewerorfork–thejuicesshouldrunclear,neverpinkorred.

Alltherecipesinthisbookhavebeenanalyzedbyaprofessionalnutritionist.Theanalysisreferstoeachserving.

low-gi cookbook over 80 delicious recipes to help you lose weight

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