From the creators of the Low Glycemic Diet, Low GI Eating – Made Easy is a simple and accessible diet / weightloss handbook explaining how to make the Glycemic Index Diet work for every body, every meal, every day.
In small and easy steps, learn how to transform your diet so you can eat well, look good and stay healthy. Includes top 100 low GI foods, clear explanations on how to choose low GI foods plus over 300 quick meal recipes, plus snack and treat suggestions.
From the team who created Low GI Eating, the Low GI Family Cookbook offers over 100 healthy low glycemic diet recipes the whole family will love.
Whether you have a toddler or a teenager, this beautifully photographed cookbook shows you how easy it is to combine the essentials of healthy eating with the proven benefits of low GI carbs and make a real difference to your whole family’s long-term health and wellbeing.
Packed with over 100 delicious recipes and illustrated with gorgeous colour photos, The Low GI Family Cookbook shows you how to make the most of fresh fruit and vegetables, wholegrain breads and cereals, a variety of healthy sources of protein, plus nuts and seeds and the healthy fats including omega-3
If you’re health conscious, seeking weightloss, or looking for an in depth understanding of the the glycemic index and how to incorporate it into your everyday low glycemic diet, this is a fabulous reference!
The New Glucose Revolution divides carbohydrates according to their GI into two categories. One is high GI: carbohydrates that break down quickly during digestion, leading to fast and high blood-glucose response. The other is low GI: carbohydrates that break down slowly during digestion, leading to a gradual glucose release.
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!.
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)
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!
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.