Leek and roasted tomato frittata

1 leek

6 roasted tomatoes

6 eggs

a grind of black pepper

Optionally, cheese, onions, ham, etc.

Chop up the leek into 1.5cm lengths and fry it in a large saucepan with a little oil.

Remove the skin and seeds from the tomatoes and chop up into small squares.

When the leeks are soft, add the tomatoes and fry a little more.

Whisk the eggs and add to the mix.

Turn down the heat and leave to cook through.

Serve hot or cold.

Tuna steaks with pickled veggies

The proof of the pudding is said to be in the eating. I am now 6 months into my low GI eating plan and I have just had some blood tests.
As well as having lost a little over 30 kilos, my glucose levels have dropped from 130 to 98 (with the safe range being 75 - 115), my long term glucose levels are now down from 6.83 to a little under 6 (with the ideal being under 6.5) and I have energy and a renewed zest for life.
I am loving this way of cooking and eating. I really wish I'd understood it years ago.

1 tuna steak

1teaspoon soy

1teaspoon teriyaki

Half teaspoon sesame oil

1tablespoon regular oil

2 spring onions chopped finely

1 teaspoon coriander seeds

1 teaspoon black pepper corns

Mix all the ingredients, except the tuna steaks together, pour into a plastic bag. Add the tuna. Leave to marinate, ideally overnight.

Put the tuna on a hot pan. Leave till you can see it's cooked at least half a centimetre before turning. 

Repeat and serve pickled veggies. 

I like my tuna cooked through, many prefer it pink. It is very easy to see how far though it has cooked so remove when it is right for you.

Raspberry and cranberry smoothie

2 tablespoons raspberries

1 tablespoon cranberries

Either:

1 cup milk and one banana

or

Half cup milk, half cup natural yoghurt and half teaspoon honey

or

1 cup almond milk, 2 tablespoons almond powder, half teaspoon honey

Blend the ingredients together and have immediately. 

Obviously play around with the ingredients to find a blend that works best for you.

Steamed fish with ginger and spring onions

Ingredients
1 fish, filletted and skinned (if you wish)
A knob of ginger, peeled and thinly sliced
5 spring onions, chopped into 5cm lengths
1 lime (optional)

Put a steamer on to boil.
Line the steamer with ginger, place the fish on top, and half the spring onions on the fish.
Steam for around 10 minutes.
Serve with more of the spring onions.

Chicken kebabs with turkish salad

Make the chicken kebabs.

Make the turkish salad

Serve.

Turkish salad

Ingredients 
1 asian cucumber, peeled, cored and diced
3 tomatoes, peeled, cored and diced
1 green pepper, roasted, peeled, cored and diced
1 red pepper, roasted, peeled, cored and diced
A handful of parsley, chopped up
A handful of mint leaves, chopped up
150 grams feta cheese, cubed
Juice of two limes
1 tablespoon olive oil
Black pepper 

Mix together the lime juice, olive oil and black pepper.
Toss the other ingredients together
Pour over the marinade
Serve.

Turkish chicken kebabs

Ingredients

4 chicken breasts

2 tablespoons olive oil

2 teaspoons dried oregano

2 teaspoons paprika

Remove all the skin and any stringy bits from the chicken. 

Put in a bag

Mix together the rest of the ingredients.

Marinade for at least an hour, but preferably overnight.

Thread on to sticks and barbecue.

Skinny pepper and tomato omelette

So far, in six months of eating low GI food, I've lost 70lbs, which is 5 stone or about 32 kilos. I still have a long way to go, but as this weight loss has been a wonderful side effect of eating low GI, rather than the reason, it's wonderful. I haven't been hungry and, although I've had some cravings, none have been satisfied because I feel full the whole time so my cravings are easy to ignore as I'd like a ..... (insert this week's craving) but when I'm hungry. Not now. And this has made it super easy. Add to that the constant feeling of fullness and the resulting tiny appetite and the weight just drops off. 

I haven't really gone in for much 'diet food' so far, as the smaller portions, combined with the restriction I've put on myself of no flour, rice, cooked root veggies, etc. seems to cover enough, but this is good for someone who wants 'diet food'. This omelette uses a smear of oil and is mainly egg white, instead of the whole egg.

The peppers and tomatoes are roasted - either on the barbecue, or in the oven, without oil, which brings out the flavour beautifully.

Ingredients

5 egg whites

2 egg yolks

one red pepper, roasted, skin and seeds removed and chopped up

two tomatoes, roasted, skin and seeds removed and chopped up

2 spring onions, finely chopped

a smear of oil for the pan

Whip up the egg whites

Add the egg yolks

Get the pan hot and smear with oil

Pour in the eggs

Sprinkle over the spring onions

And the peppers

And the tomatoes

Turn the heat down low and allow to cook very slowly.

After about five minutes the omelette should have puffed up and it should be easy to lift it away from the pan.

Fold the omelette in half.

Cook for a minute or two longer and serve.

Eat immediately.

Cheesy courgette frittata

This can be prepared in advance and served cold in slices, so it's an easy breakfast option.

You will need a pan that is also oven proof. The quantity of the ingredients will need to be modified according to the size of your pan.

Ingredients

3 eggs

100 grams cheese

one courgette

salt, pepper, oil

butter

Preheat the oven to around 160c.

Thinly slice the courgettes and fry them in butter.

Discard the butter. Wipe the pan with some oil, return the courgette slices to the pan.

Add a handful of cheese

Whip up the eggs

Add these to the pan

Sprinkle over the rest of the cheese.

Cook for around 5 minutes over a low heat

Then transfer to the oven for around 10 minutes until the egg is cooked.

Either serve immediately or allow to cool, then slice.

Chicken kofta in spicy lentil broth

Make chicken-kofta.

Make spicy-lentil-broth

Serve together with chopped coriander

And, if you like, natural yoghurt.

Spicy lentil broth

Ingredients

2 cups red lentils

1 kilo roasted tomatoes

2 onions, chopped up

half teaspoon cayenne pepper

half teaspoon paprika

1 knob ginger, peeled and grated

3 cloves garlic, crushed and finely diced

1 teaspoon cumin seeds

6 - 10 cardomon seeds (gently crushed)

half teaspoon ground coriander

salt

pepper

oil

water

 

Fry the onions, ginger and garlic.

Add the spices

Fry together.

Add the tomatoes

Once boiling add the lentils and enough water to ensure it doesn't boil dry.

Simmer for around 20 - 30 minutes until the lentils are soft.

This is great as a soup, or as a base for chicken-kofta.

Also great cold, as a soup, or a dip.