Low GI Recipes of the Month

Our chef Kate Hemphill develops deliciously simple recipes for GI News that showcase seasonal ingredients and make it easy for you to whip up healthy, low GI meals and snacks. For more of Kate’s fabulous fare, check out her website: www.lovetocook.co.uk. For now, prepare and share good food with family and friends.

Kate Hemphill

Cardamom & blueberry smoothie
It might seem obvious to throw a few things together for a smoothie, but this is such a great combination I thought I'd share it. If are a lassi fan, you'll like the addition of spices. If you're not using frozen berries, add a couple of ice cubes for a nice chilled smoothie. This is very much a summertime smoothie, when nectarines aren’t in season, use half a pear, peeled of course.
Serves 2

1 large ripe banana (about 200 g/7 oz), peeled and chopped
5 tablespoons fresh or frozen blueberries
1 ripe nectarine, peeled, stoned and cut into chunks
1½ cups (375 ml) semi-skimmed milk
1 teaspoon runny honey
1/4 tsp ground cinnamon
1/4 tsp ground cardamom
Per serve
Energy: 1030 kJ/ 245 cals; Protein 6 g; Fat 3 g (includes 1.5 g saturated fat and 13 mg cholesterol); Carbs 43 g; Fibre 5 g

Low GI fare from Johanna’s kitchen: In GI News American dietitian, Johanna Burani shares her recipes photographed by husband Sergio. (Adapted with permission from Good Carbs, Bad Carbs, Da Capo Lifelong Books, New York.)

Johanna Burani

Baked spiced pears with zabaglione sauce
Pears with cinnamon and cardamom are a marriage made in culinary heaven. Adding the most ‘divine’ of all Italian sauces, zabaglione, makes this dessert a truly ethereal experience. This full-bodied dessert relies exclusively on the wholesome flavours of its ingredients and not added fats, making it an excellent finish to a hearty holiday meal – or even Christmas dinner.
Serves 4


2 ripe Bosc pears
2 tablespoons sugar, divided
¼ teaspoon ground cinnamon
¼ teaspoon ground cardamom
1 egg yolk
2 tablespoons marsala wine
Per serve (Serving size: ½ pear with 2 tablespoons of sauce)
Energy: 416 kJ/ 99 cals; Protein 1 g; Fat 2 g (includes less than 1 g saturated fat and 55 mg cholesterol); Carbs 21 g; Fibre 2 g

Visit Johanna’s website: www.eatgoodcarbs.com.

The following recipes from The Low GI Family Cookbook are perfect for the festive season.


Australia/New Zealand: Low GI Family Cookbook
USA/Canada: The New Glucose Revolution Low GI Family Cookbook

Frozen Berry Yoghurt
Anneka Manning's frozen yoghurt is easy to prepare and perfect for summery desserts. You can refreeze it in single serve containers in Step 3 rather than 1 large container if you prefer and have it on hand as an after-school snack.
Serves 6 (see photo above on the Family Cookbook)

250 g (9 oz) fresh or frozen
mixed berries
3 x 200 g (7 oz) tubs low fat
vanilla yoghurt
2 egg whites
2 tablespoons pure floral honey
Per serve
Energy: 540 kJ/ 129 cals; Protein 7 g; Fat 0.3 g (includes less than 0.1 g saturated fat and 6 mg cholesterol); Carbs 22 g; Fibre 1.4 g

Vegetable roasties
Make the most of moderate and low GI root vegies. They are packed with vitamins, antioxidants and fibre and simply scrumptious roasted this way as a side dish with a roast dinner. We promise you won’t miss the baked spuds.
Serves 6


1 medium orange sweet potato (about 500 g/17 oz)
2 medium parsnips (about 400 g/14 oz)
2 medium carrots (about 250 g/9 oz)
1/2 medium butternut pumpkin (about 700 g/24 oz)
3 teaspoons olive oil
Pinch salt (optional)
Freshly ground black pepper
4 sprigs rosemary, thyme or oregano, leaves removed from stems
Per serve
Energy: 762 kJ/ 181 cals; Protein 6 g; Fat 3 g (includes 0.3 g saturated fat and 0 mg cholesterol); Carbs 29 g; Fibre 6.5 g