thread: Low GI or Diabetic Friendly Recipes

  1. #19
    BellyBelly Life Subscriber

    Feb 2005

    ohhh Thanks so much for these recipes Kerry! I need to eat low GI and have been looking for new recipes!!!!!

  2. #20
    kerry Guest

    Diabetic Boiled Carrot Cake
    Chef: Ramona Perry of Beachport (C/o ABC Radio)

    You need:

    1 cup grated carrot
    ¾ cup sultanas
    2 teaspoons mixed spice
    ¾ cup apple juice
    1 ½ cups SR flour
    ½ cup chopped walnuts
    ¼ cup water


    Place the first four ingredients in saucepan, stir over heat until well mixed. Bring to boil, cover and simmer for 10 minutes. Mix in the dry ingredients, add extra water if necessary.
    Place in a large log tin. Bake approx. 1 hour at 175°C.

  3. #21
    kerry Guest

    Honey Glazed Chicken Breasts

    Yield: 8 servings

    1/4 c Almonds, sliced
    1 Medium onion, sliced
    1 Stalk celery sliced
    1 Carrot sliced
    1 Sprig parsley
    1 Small bayleaf
    1 ts Salt
    1/2 ts Pepper
    1 ts Rosemary
    10 3/4 oz Condensed chicken broth
    1 c Water
    4 12 oz chicken breasts
    1/3 c Honey
    Green grapes optional
    Watercress optional

    The day ahead, arrange sliced almonds in a single layer in a shallow
    baking pan. Broil 1 minute or until almonds are golden brown. Watch
    as almonds burn very quickly. May have to stir them several times.
    Transfer and cover for next day.

    In a 6 qt. kettle, combine onion, celery, carrot, parsley, salt,
    pepper, rosemary, bay leaf, undiluted chicken broth and water. Bring
    mixture to a boil and add the chicken breasts and cover. Simmer 30
    minutes or until chicken is tender. Remove from heat and place
    immediately in the refrigerator to chill overnight.

    Next day, place chicken mixture over low heat and cook until chicken
    is heated through, about 10 minutes. Remove chicken from broth and
    place skin side up in a large, shallow baking pan. Spoon 1 cup
    chicken broth into the pan. Strain remaining broth; discard
    vegetables and save broth for use in other recipes for soups or
    stews. Using a pastry brush, brush chicken with half of the honey.
    Broil, 4 inches from heat source, for 2 minutes. Brush again with
    honey and broil until hicken is glazed and golden brown.

    Remove chicken from broiler and arrange the honey-glazed breasts on a
    heated platter. Sprinkle with sliced almonds and garnish, if
    desired, with green grapes and crisp watercress. Serve immediately.

  4. #22
    BellyBelly Life Subscriber

    Aug 2003

    Just a quick low GI question, what are the best low GI snack foods?
    Cause i'm not allowed to eat sugar at the moment, and have to eat low GI and apart from boring stuff like fruit and my 'special' bread, i never know what to snack on!!!!

  5. #23
    Sal Guest

    Hi there, you can buy chick nuts (roasted chick peas) from coles or woolies, they are great low GI snacks. Bit pricey, and not too hard to do them yourself. Other snacks are low-fat milk, low-fat yoghurt.

  6. #24
    Sal Guest

    hehehe Jillian, you've caught me out! I have that book and I've tried making them - but with the dried ones soaked overnight - and for some reason I couldn't make them go hard and roasted in the oven! Complete disaster...I think the oven at my previous residence was the problem, but now I've got a block about making them. I have a packet of dried chickpeas ready to go, but am scared to make them!!

    As to making the flavourings stick, I think you need to spray them with a little of the cooking spray.

  7. #25
    kerry Guest

    Almonds are a low GI snack. And good for the baby too. Although (speaking from experience here) don't eat too many or they bocome a problem after about 7 hours or so.

    I've been snacking on pita chips.. Its probably not the best low GI thing but tastey and BSL doesn't get seem to be affected.

    Pita Bread (or Mountain Bread, this is probably better)
    Spray on low fat cooking oil
    Seasoning (Bush BBQ, or Lime and Chilly arare my favourites, can use chicken salt, Italian blend or anything else that takes your fancy)

    (if using pita bread, split the pocket into to round disks)
    Spray surface of bread with oil
    Sprinkle on desired seasoning
    Put in a microwave on high for 45sec-1m30sec (depends on microwave, but watch and it it starts to brown stop.
    Remove from microwave and break into chip size pieces.

  8. #26
    BellyBelly Life Subscriber

    Oct 2003
    Forestville NSW

    Just made some vegetable rolls like sausage rolls...

    1 carrot - grated
    1 - zucchini - grated
    1/2 cup cheese - grated
    1 cup cooked brown rice
    75gm crumbled feta cheese (I did use low fat)
    handfull spinach leaves chopped
    1 can tomatos diced
    1/2 cup corn (frozen)
    Puff pastry

    Put vege's & canned tomato in a saucepan and cook for 5 minutes add brown rice and cook for another 3 minutes. If you need more fluids, I used some chicken stock if it got too thick.

    On puff pastry lay out vege's & crumble feta cheese on top & then layer with normal cheese. roll up like a sausage roll & bake in the oven 15 minutes or until it looks right

    I play around with this everytime I make them, but they are a good snack when I need something to eat but can't be bothered making anything because I always make heaps & freeze them...

  9. #27
    kerry Guest

    Borg's puff pastry is good you get about 4 sheets extra and its got 25% fat.

    Sound Yum Christy, I might give them a go.

  10. #28
    Sal Guest

    Yum! If you made it with Basmati or Doongara rice it would be even lower GI than brown...Mmmm will add to my list of recipes!

  11. #29
    BellyBelly Life Subscriber

    Aug 2003

    okay, on the low GI topic again, does anyone know a good website or anything that lists all the low GI foods? All the ones i've found havent been all that helpful. I'm just new at this low GI thing since being told i have Hypoglycemia and have to stick to low GI. I have no idea what to eat anymore!!

  12. #30
    kerry Guest

    Don't laugh but your local chemist may be the best place to start. They even have a Low Gi and Diabetes for Dummies book which is brilliant. Ring around and find the nearest chemist with an affiliation to the diabeties society. They have heaps of literature that is not aimed at professionals.

    Also diet club dot com dot au is good.

    The diabetes societies in each state also have great web sites.

  13. #31
    kerry Guest

    Diabetic Recipes - Salad Dressings

    Basic Salad Dressing

    2 tbsp red wine vinegar
    1/8 tsp garlic powder
    2 tbsp acceptable vegetable oil
    1/8 tsp sugar4 tbsp water
    1/2 tsp fresh lemon juice
    1/8 tsp freshly ground black pepper

    In jar with a tight-fitting lid, combine all ingredients. Shake well and refrigerate. Makes (8) 1 tbsp Servings

    Nutrients Per Serving:31 Calories3 grams Fat5 mg Potassium

    ************************************************** ***********

    Creamy Italian Dressing

    1 tbsp virgin olive oil
    1/4 tsp leaf oregano
    1 tbsp vegetable oil
    1/8 tsp salt
    4 tbsp fresh lemon juice
    pepper to taste

    Mix all ingredients together and refrigerate. Shake well before using.Makes (6) 1/3 cup Servings

    Dietary Exchanges:1 FatNutrients Per Serving:46 Calories0 mg Cholesterol1 gram Carbohydrates0 grams Protein5 grams Fat

    ************************************************** ***********

    Creamy Ranch Salad Dressing

    1 cup low-fat cottage cheese
    1/2 tsp garlic powder
    2/3 cup low-fat plain yogurt
    1/2 tsp dried basi
    l2 green onions, chopped
    1/4 tsp dried oregano
    1 tsp dijon mustard

    In food processor or blender, process cottage cheese and yogurt until smooth. Pour into bowl and stir in onions and seasonings. Cover and refrigerate for at least 30 min so flavours develop. Store for up to one week. Stir before serving. Makes (9) 3 tbsp Servings

    Dietary Exchanges:1/2 Milk Choice (2%)Nutrients Per Serving:37 Calories3 gram Carbohydrates5 gram Protein1 gram Fat

    ************************************************** ***********

    French Dressing

    1/2 tsp powdered mustard
    1/3 cup Wine vinegar
    1/4 tsp ground white pepper
    2 tsp Water1 tsp tomato paste
    1/2 tsp finely chopped onion
    7 tbsp salad oil

    Combine all ingredients in a jar and shake well or puree in a blender for smooth dressing. Makes (12) 1 tbsp Servings

    Dietary Exchanges:1 FatNutrients Per Serving:50 Calories0 grams Carbohyrate0 grams Protein6 grams Fat0 mg Sodium1 mg Potassium0 grams Cholesterol

    ************************************************** ***********

    Yogurt-Dill Dressing

    8 oz plain low-fat yogurt (1 cup)
    1/2 tsp crushed dill weed
    2 tsp finely chopped onion
    1/4 tsp dry mustard
    1 tsp lemon juice
    1/8 tsp garlic powder

    Mix all ingredients thoroughly and chill until served. Serve over tossed green salad.Makes (8) 2 tbsp Servings

    Dietary Exchanges:Free Food ExchangeNutrients Per Serving:18 Calories1.5 grams Protein.4 grams Fat2.1 grams Carbohydrates20 mg Sodium68.2 mg Potassium0 grams Fiber2 mg Cholesterol

  14. #32
    kerry Guest

    Just giving this thread a bump as I know there are some new GD girls out there.

  15. #33
    *TamaraP* Guest

    I don't know any recipes but I do know alot of good foods that I could recommend.

    - lots of Grain breads are great for low GI and also Diabetics
    - When buying breads, look for breads that contain soy and linseed, they are great for Low GI

    If you really want to crave something sweet but you are diabetic, try something from Bakers Delight of the following. None contain any sugars they are all natural sugars.

    - Apricot Delight
    - Coffee and Date
    - Cape Fruit and Nut (which is also LOW GI)

  16. #34
    kerry Guest

    Seven-Layer Salad (My Favourite)
    3 cups iceberg lettuce
    1 cup frozen green peas, thawed
    1/4 cup chopped onions
    1/2 cup chopped celery
    1/4 cup chopped green pepper
    1/4 cup fat-free plain yogurt
    2 Tbsp. reduced-fat mayonnaise
    50g reduced -fat cheddar cheese, grated
    2 slices bacon, cooked crisp and drained well, crumbled
    2 medium hard-boiled eggs, sliced
    1. In a glass bowl, layer lettuce and other vegetables.
    2. In a small bowl, mix together yogurt and mayonnaise and spread on the top layer. Top with cheese, crumbled bacon and sliced eggs.
    3. Cover with plastic wrap and refrigerate 8 hours or more.
    Yield: 2 servings (serving size 1/2 recipe)

  17. #35
    kerry Guest

    Double Spinach Bake
    nonstick cooking spray
    1 c sliced mushrooms
    1 green onion with top, finely chopped
    1 clove garlic, minced
    4-5 cups fresh spinach, coarsely chopped
    1 T water
    1 container (15 oz.) nonfat ricotta cheese
    1/4 c fat free (skim) milk
    1 egg
    1/2 tsp ground nutmeg
    1/2 tsp black pepper
    400g spinach fettuccine, cooked and drained
    1/4 c (1 oz.) shredded reduced-fat Swiss cheese
    1. Preheat oven to 180C.
    2. Spray medium skillet with nonstick cooking spray. Add mushrooms, green onion and garlic. Cook and stir over medium hear until mushrooms are softened. Add spinach and water. Cover; cook until spinach is wilted, about 3 minutes.
    3. Combine ricotta cheese, milk, egg, nutmeg and pepper and large bowl. Gently stir in noodles and vegetables; toss to coat evenly.
    4. Coat shallow 1 1/2 quart casserole with nonstick cooking spray. Spread noodle mixture in casserole. Sprinkle with Swiss cheese.
    5. Bake 25-30 minutes or until knife inserted halfway into center comes out clean.
    Makes 6 (1-cup) servings.

  18. #36
    kerry Guest

    Frozen Berry Ice Cream
    200g frozen unsweetened strawberries, partially thawed
    200g frozen unsweetened peaches, partially thawed
    100g frozen unsweetened blueberries, partially thawed
    6 packets sugar substitute
    2 teaspoons vanilla
    2 cups no-sugar-added light vanilla ice cream
    16 blueberries
    4 small strawberries, halved
    8 peach slices
    1. Combine frozen strawberries, peaches, blueberries, sugar substitute and vanilla in food processor. Process until coarsely chopped.
    2. Add ice cream; process until well blended.
    3. Serve immediately for semi-soft texture or freeze until needed and allow to stand 10 minutes to soften slightly.
    Optional: Garnish each serving with blueberries, strawberries and peaches.