Low GI Recipes of the Month

Mushroom and asparagus noodle soup with sprouts and chilli
With mushrooms the flavour of the month, we asked Veronica Cuskelly to share one of her recipes from her new book (with Nicole Senior), Heart Food. Veronica says: ‘Don’t be dismayed by the length of the ingredient list. The flavours combine to create a truly mouth-watering soup! Why not make double quantity and freeze half in suitable portions for those days when there’s no time to cook.’
Makes 4 serves ● Each serving contains 3 serves of vegetables


1 tablespoon peanut oil
3 large cloves garlic, chopped
4 cm/1½ inch piece ginger, chopped
½ cup (30 g) sliced green onions (shallots)
1 cup (125 g) thinly sliced carrot
1¼ cups (180 g) thinly sliced red capsicum
1½ cups (100 g) sliced flat mushrooms
1½ cups (100 g) sliced shitake mushrooms
4 cups (1 litre) water
1 bunch asparagus, trimmed and sliced
100 g/3½ oz rice vermicelli noodles
3 teaspoons oyster sauce
2 teaspoons brown sugar
2 teaspoons lime juice
1 cup tightly packed mint leaves
100 g/3½ oz snow pea sprouts
2 small red chillies, sliced
Per serve
Energy 933 kJ/223 cals; Protein 9 g; Fat 5 g (includes 1 g saturated fat); Carbohydrate 34 g ( 2 exchanges) ; Fibre 7 g ; Sodium 195 mg

This month from Johanna’s kitchen: Vinaigrette asparagus with eggs
American dietitian, Johanna Burani, has a home in Friuli, in north-eastern Italy, which she visits frequently – always in pursuit of new recipes. In GI News she shares her totally simple and simply delicious low GI Italian fare.

Johanna Burani

Vinaigrette asparagus with eggs is a simple, inexpensive, wholesome dish is a definite crowd pleaser, and a typical part of an evening meal in several Mediterranean countries. Ready to eat in a flash, it is the perfect antidote to drive-through or take-out meal temptations. (Adapted with permission from Good Carbs, Bad Carbs, Da Capo Lifelong Books, New York). Food photography Sergio Burani.

Makes 3 serves


350 g/12 oz fresh thin asparagus (about 15 spears per person)
3 hard boiled eggs, shelled and quartered
Salt and pepper to taste
¼ cup grated parmiggiano-reggiano cheese

Vinaigrette dressing
1 tablespoon extra virgin olive oil
1 teaspoon red wine vinegar (not balsamic)
Salt and pepper to taste
Per serve
Energy 693 kJ/165 cals; Protein 5 g; Fat 11 g (includes 5 g saturated fat and 11 milligrams cholesterol); Carbs 5 g; Fibre 2 g

Visit Johanna’s website for more recipes: www.eatgoodcarbs.com.