Low GI Recipes of the Month

Our chef Kate Hemphill develops delicious recipes for GI News that showcase seasonal ingredients and make it easy for you to prepare healthy low GI meals and snacks. For more of Kate’s seasonal fare, check out: www.lovetocook.co.uk

Kate Hemphill

Simple Summer Spaghetti
As the seasons change and some of our readers are heading into spring, and others into Fall, everyone can enjoy the taste of summer with this fresh, simple and delicious recipe. The garlic and parsley should be very fresh and the pasta al dente. Chilli flakes are the ‘not too heavy not too light’ part of the chilli story – they soften quickly and add flashes of brightness. Researchers from the University of Tasmania found that eating a meal containing chopped chilli reduced the amount of insulin required to bring down postmeal blood glucose levels.
Enough for 4 for a light meal or accompaniment

photo: Kate Hemphill

200 g good quality dried spaghetti
1 large clove garlic, crushed
6 heaped tablespoons very finely chopped parsley
1/2 teaspoon chilli flakes (optional)
2 tablespoons finely grated parmesan
2 tablespoons extra virgin olive oil
freshly ground black pepper
salt (optional)
Per serve (4 portions)
kJ/Cal 1127/269; Protein 7 g; Fat 11 g (includes saturated 2 g) Carbohydrate 34 g; Fibre 2.5 g

Lavender and honey frozen yoghurt
I love ice cream, but there's quite a bit of guilt associated with eating it! I also love yoghurt and honey, so this manages to be a lot healthier than ice cream and also really tasty and you don't need an ice cream machine to blend it. Don't worry if you can't find lavender flowers, it's just as nice without (well, almost). I use 0% fat Greek yoghurt that's just as thick as normal. You can use low fat yoghurt, as long as it's still a thick Greek yoghurt, not one of those runny ones. Use pure floral honey if you can.
Serves 6–8 (just a scoop)


3 eggs, separated
250 g plain low-fat Greek yoghurt
50 g runny honey
1/2 teaspoon ground cinnamon
1 teaspoon crushed dried lavender flowers
Per serve (8 portions)
kJ/Cal 284/68; Protein 5 g; Fat 2 g (includes saturated 0.7 g) Carbohydrate 7 g

This next recipe for when those big flat field mushrooms are in season is from a new book on spices and herbs.

Roasted mushrooms with ajowan
Choose mushrooms that are about the same size so you can fit 8 on a baking tray. To prepare the mushrooms, just wipe them with a damp cloth and save the stems to use in stuffings, soups or stock. If you want to reduce the fat, replace the chilli oil dressing for the rocket with a low fat vinaigrette and a dash of chilli oil.
Serves 4 (allowing 2 mushrooms each)


½–1 teaspoon chilli powder, depending how hot you like it
3 tablespoons olive oil
8 large field mushrooms, stems removed
2 cloves garlic, crushed
2 teaspoons poly or monounsaturated margarine, cut into 8 squares
1 teaspoon ajowan seeds
sea salt (optional)
4 handfuls wild rocket
cracked pepper to taste
Per serve (4 portions)
kJ/Cal 708/169; Protein 3 g; Fat 16 g (includes saturated 2 g) Carbohydrate 2 g; Fibre 2 g


– From Sticks, Seeds, Pods and Leaves: A cook’s guide to culinary spices and herbs by Ian and Liz Hemphill.