Chilli Bean and Tomato Casserole

There’s nothing more inviting on a cold winter’s night than a good chilli casserole – rich in flavours and incredibly satisfying. The best thing … is it’s easy to prepare with just a few handy staples from the pantry – a must for any low glycemic diet!.

Serves: 4
Prep time: 1o minutes
Cook time: 40 minutes

2 cans.red kidney beans
1 can 4 bean mix
2 cans peeled tomatoes
1 tbsp. extra-virgin olive oil
1 large diced onion
2 clove garlic, peeled and minced
1 large capsicum
2 Massel pure vegetable stock cubes to makes 1 litre of stock
¼ tsp dried chilli (or to taste)
1 tsp. cumin
¼ tsp. cayenne pepper (or less)
1/2 apple
salt and pepper to taste
2 tbsp fresh parsley

Drain and rinse the beans.
Heat the oil in a stockpot over medium heat. Sauté the onion, garlic and capsicum for 5–7 minutes.
Add the vegetable stock, beans, apple, herbs and spices. Cover and simmer for approximately 45 minutes or until the beans are tender and the liquid thickens slightly.

Serve topped with a dollop of natural yoghurt and fresh parsley. Accompany with brown or wild rice  and fresh salad. Enjoy!

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What is the Glycemic Index?

You may have heard about the Glycemic Index …

but what does it really mean? … and how important is it for your health? … What is a low glycemic diet?
Very simply, the Glycemic Index is a scientific ranking of how the foods we eat affect our blood sugar levels in the 2 or 3 hours after eating. This index is measured against pure glucose, which has a value of 100 on the index.  The index ranges from 0 to 100 with:

0-55  =  Low-GI              56-69  =  Moderate-GI         70-100  =  High-GI

High GI 70-100   Carbohydrates that break down quickly during digestion, release blood sugar rapidly into the bloodstream, and cause marked fluctuations in blood sugar levels.
Medium GI 56-69   Carbohydrates that break down moderately during digestion and release blood sugar moderately into the bloodstream.
Low GI 0-55   Carbohydrates that break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady … and provide you with proven benefits for your health!

Low GI Meals leave you feeling fuller longer, ease food cravings and provide you with greater and more sustained energy levels. If you’re looking to either lose weight, or maintain your existing weight, a low GI diet lifestyle is the perfect option. Also, if you find yourself lethargic, losing concentration, or experiencing mood swings an hour or so after eating, a change to low GI meals may show immediate benefits.

In term of long terms health, Low GI Diets are important to reduce the risk of developing type 2 diabetes or heart disease. However, if you’ve already been diagnosed with diabetes, low GI diets have been shown to improve  both lipid and glucose levels, maintain more stable insulin levels and reduce insulin resistance, which is important in reducing the risk of long term diabetes-related complications.

More and more health benefits associated with choosing a low glycemic index diet are constantly being realised, but the ones we’ve listed are certainly already impressive …

• Control and stabilise your blood sugar levels
• Raise your HDL (“good”) cholesterol
• Lower your LDL (“bad”) cholesterol levels
• Assist you with weight loss
• Manage symptoms of polycystic ovary syndrome (PCOS)
• Improve your body’s sensitivity to insulin
• Lower your risk of type 2 diabetes
• Lower your risk of heart disease
• Improve your energy levels and general wellbeing

So, to get started, just do your best to avoid high Glycemic foods as much as possible … and simply choose medium or low GI foods wherever you can! It becomes very easy once your understand the basics, and it certainly doesn’t mean that you’ll be forever consulting charts and adding up numbers to succeed. Begin simply, by continuing to learn a little about the glycemic index and you’ll be on your way to a satisfying and tasty low glycemic diet lifestyle.

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Low GI Breakfast

A Low GI Breakfast is probably the most important of all your low gi meals during the day. If you’re skipping breakfast in the misguided belief that it will help shed some excess weight, you’re sure to be disappointed!

Studies have shown that you’re likely to later crave, and consequently consume, more high glycemic foods thoughout the day which will propel that glycemic rollercoaster, and cause you to actually gain weight! That certainly won’t help you with your low glycemic diet or weightloss goals!

You’ve got less chance of losing weight by skipping meals than by having a great low GI breakfast to start to the day. You’ll feel better too! Just remember – missing breakfast isn’t good news for weight loss, and even worse news for maintaining optimal health.

So start your day with a healthy low glycemic breakfast to boost your metabolism to give you all the energy you need to get through the morning, and without leaving you feeling hungry again an hour later.

Try some of these simple Low GI Breakfast Ideas for a great start:
•    Unsweetened, natural yoghurt mixed with fresh fruit and muesli.
•    Yoghurt, fruit and nut smoothies
•    Rolled oat porridge cooked with soy or rice milk, mixed with dried fruit & nuts
•    Rye toast with a poached egg, and fresh fruit
•    Whole-wheat pita stuffed with scrambled egg, and fresh fruit
•    All-bran muffin with nut butter spread, and fresh fruit
•    Natural yoghurt with frozen berries, topped with sunflower seeds & nuts
•    Wholegrain toast with salmon & avocado, and fresh fruit
•    Buckwheat pancakes topped with lightly stewed fruit
•    Pumpernickel toast topped with melted low-fat cheese, and fresh fruit
•    Rye toast topped with light cream cheese, and fruit
•    Vegetable omelet, whole-grain toast, and fruit
•    Bircher muesli with yoghurt, fresh fruit, and nuts

Foods to Avoid:
•    Processed, high GI breakfast cereals (that’s most of them!)
•    White and wholemeal breads, croissants, crumpets and pancakes
•    Sugar laden jams, marmalades and spreads
•    Full fat dairy products, such as milk, yoghurts and cheeses
•    Fat laden meats, such as bacon and sausages
•    Store bought, sweetened, processed fruit juices
•    Sugar in tea, coffee, or on cereals

Start your day with lasting energy! You’ll feel great, think more clearly and feel full longer. If you’re just learning about or starting out with a low gi way of life, put every effort into at least ensuring every day starts out with a delicious low gi breakfast as part of your new low glycemic diet.

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Low GI Lunch

Of all your low gi meals, lunchtime sets the scene for your energy levels for the remainder of the day – a very important part of any low glycemic diet. Avoid mid afternoon sluggishness by investing a few extra minutes into a well- planned, wholesome, low glycemic lunch to give you all the energy you need to get you through the day.

Plan ahead … When preparing dinner the night before, cut up a few extra vegetables and set them aside for the next day’s lunch. Invest in a few, well-sealed food containers for any evening meal leftovers, which you can enjoy for lunch over the next couple of days. Simple steps like these will definitely help you achieve your healthy low glycemic diet and weightloss goals

Another investment is a small, good quality thermos. If you’ve made a big batch of soup for dinner the previous night, heat it up in the morning, pop it in your thermos, and there’s nothing nicer (or quicker) on a cold winter’s day.

Just a little planning takes the worry out of preparing lunches in the mornings when time is often already tight. It’s also much cheaper and healthier than buying your lunch each day.

Try these great Low GI Diet Lunchtime suggestions:
•    Homemade soups-vegetable, lentil, split pea, minestrone, or barley, with rye toast or a wholegrain roll.
•    Open sandwiches made with lean meats and fresh vegetables on whole-grain wheat, rye, pumpernickel, or pita bread
•    Veggie burger with lettuce, tomato, onion, and pesto on a wholegrain bun
•    Mixed green salad with grilled chicken and vinaigrette dressing
•    Vegetable quiche, sliced tomatoes and fruit
•    Wholegrain muffin with nut butter and natural yoghurt with fruit
•    Tuna and salad filled wholemeal pita pockets and fresh fruit
•    Boiled egg, mixed vegetable sticks with hommous
•    Baked beans with wholegrain toast and avocado
•    Sushi
•    Falafel in pita bread with salad vegetables
•    Salads made with beans and nuts
•    Warm chicken salad with lots of salad vegetables

Foods to Avoid:
•    White bread or wholemeal sandwiches and rolls
•    Fat laden, pies, pasties, sausage rolls
•    Hot chips
•    Sugary snacks
•    Sugar laden pastries, buns, donuts, cakes
•    Mayonnaise and high-fat dressings
•    Full-fat yoghurts and desserts

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Low GI Dinner

Low GI Dinners – Enjoy the many low-glycemic diet possibilities available! Invest in a great low GI cookbook with lots of mouthwatering pictures, or get inspired with a few of the suggestions we’ve listed.

Consider making double batches when cooking and then freeze half for an easy low gi meal another night. Also, rather than eating up all the leftovers, keep some aside for lunches.

Keep in mind portion, sizes too. Is it really necessary to go back for seconds? Or thirds? If you feel comfortably full, stop there! Or have some more vegetables or fresh fruit to finish off instead.

If you can, do your best not to eat your evening meal too late at night. Studies have shown that eating late in the evening can cause a restless night’s sleep. That means no late night “snacks” either!

Try some of these Easy Low GI Diet Dinner Ideas:
•    Chicken/tofu stir fry with vegetables & brown rice
•    Vegetable frittata and salad
•    Salmon steak, quinoa and vegetables
•    Grilled steak & salad or steamed vegetables
•    Roasted vegetable lasagna and salad
•    Chick pea/lentil & vegetable curry with brown rice
•    Tuna & vegetable casserole with salad
•    Warm chicken/turkey/lean beef salad
•    Falafel with fresh salad vegetables in a wholemeal pita bread
•    Chilli bean or lentil casserole with brown rice and salad
•    Chicken/tofu stir fry with vegetables & brown rice

Foods to Avoid:
•    Chips, mashed or baked potatoes
•    Refined breads and pizza bases
•    Ready made pre-packaged meals
•    Takeaway meals
•    Fatty meats, sausages and meat patties
•    Instant or white rice (other than basmati)

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