Low GI Recipes of the Month

Veronica Cuskelly is our guest chef this month and shares one of the recipes from her new book Heart Food. Enjoy this as a light meal or serve it up with fish fillets or chargrilled or barbecued prawn (shrimp) skewers and rocket and tomato salad for a more substantial meal.

Lemon spaghetti with walnuts

This dish would also be delicious made with hazelnuts and hazelnut oil.
Makes 4 serves (Each serving contains 1 serve of vegetables)


160 g /5½ oz wholemeal spaghetti
1 bunch (160 g/5½ oz) asparagus, sliced
1 cup frozen peas
3 teaspoons walnut oil
1–2 tablespoons lemon juice
1 clove garlic, crushed
1 tablespoon chopped dill
½ cup (60 g/2¼ oz) walnut pieces, toasted
1 medium red chilli, sliced thinly
Per serve
Energy: 1225 kJ/ 293 cals; Protein 10 g; Fat 15 g (includes 1 g saturated fat); Carbs 29 g; Fibre 8 g

Low GI fare from Johanna’s kitchen: In GI News American dietitian, Johanna Burani shares her recipes photographed by husband Sergio.

Johanna Burani

Little cabbage ‘suitcases’ (Valigini)
‘Valigini’ means ‘little suitcases’ in Italian. That’s what my mother-in-law called this recipe because of the way the cabbage leaves enclose the meat filling. You may be surprised to find ground nutmeg mixed in with chopped meat but wait until you taste this combination – you’ll love it! In northern Italy, nutmeg partners well with a variety of ingredients. Instead of steamed cabbage leaves, try putting this mixture into the cavity of steamed zucchini, sliced lengthwise with pulp removed.
Makes 12, serves 6 (2 valigini per person)


12 savoy cabbage leaves (carefully removed from base of cabbage)
1 lb (450 g) 90% lean chopped meat
7 large sprigs parsley, leaves only
1 large celery stalk, thinly sliced
1 tablespoon extra virgin olive oil
1 clove garlic, minced
½ teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon nutmeg
½ cup plain bread crumbs
½ cup grated parmigiano reggiano cheese
Per serve (2 pieces)
Energy: 1268 kJ/ 302 cals; Protein 25 g; Fat 17 g (includes 6 g saturated fat and 67 mg cholesterol); Carbs 12 g; Fibre 3 g

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