MAIN MEALS

MOROCCAN ROAST CHICKEN

WITH ROAST SWEET POTATO MEDALLIONS

• 1 tablespoon ground cumin
• 1 teaspoon ground coriander
• ¹⁄₂ teaspoon ground turmeric
• ¹⁄₂ teaspoon ground ginger
• 1 whole chicken (1.2–1.3 kg)
• 2 teaspoons canola or sunflower oil
• Salt and black pepper to taste
• 1 orange, unpeeled and cut into wedges
• 1 bulb garlic, unpeeled and cut in half horizontally
• 1 onion, peeled and cut into wedges
• 400–450 g sweet potatoes, unpeeled
• Olive oil cooking spray

1. Combine the spices in a small bowl.
2. Rub 1 teaspoon of oil over the whole chicken and season well with the spices, salt and pepper.
3. Place the chicken (breast-side up) in a roasting dish, along with the orange wedges, garlic and onion. Place in a preheated oven at 180°C. After 15 minutes, turn the chicken and roast the other side for 15 minutes. Turn again and roast for 30 minutes, then turn once more and roast for a further 20 minutes, or until the chicken is cooked (check by inserting a skewer into the thickest part of the thigh; the juices should run clear). Add the potatoes during the last period of cooking time. Let the chicken rest for 10 minutes before carving.
4. Slice the sweet potatoes into 1-cm-thick slices. Spray with olive oil cooking spray and spread on a baking tray lined with baking paper. Roast the potatoes for about 30 minutes, turning once, until the medallions are cooked through, with a bit of a crust.

SERVES 4

FOR A HEALTHIER MEAL, DISCARD THE CHICKEN SKIN AND EAT JUST THE WHITE MEAT. THE NUTRITIONAL ANALYSIS (BELOW) IS BASED ON WHITE MEAT ONLY.

PER SERVING

Energy (kJ) 1275	Protein 37.0	Carbohydrate 20.5	Fat 6.5	GI 51.4	GL 10.5

CHICKEN WITH EGG-FRIED RICE

• 6 deboned, skinless chicken breasts, chopped into 1-cm cubes

MARINADE

• ¹⁄₄ cup reduced-salt soy sauce
• 1 tablespoon boiling water
• 1 tablespoon raw honey
• 1 teaspoon sesame oil
• ¹⁄₂ teaspoon ground ginger
• 2 cloves garlic, crushed
• Black pepper to taste

EGG-FRIED RICE

• 1 cup low-GI basmati rice
• 5 cups boiling water
• ¹⁄₂ tablespoon canola oil
• 1 medium onion, finely chopped
• ¹⁄₄ teaspoon Chinese five spice powder
• 2 large eggs plus 1 large egg white, lightly beaten
• 70 g mange tout
• 4 spring onions, sliced

1. Combine all the marinade ingredients in a bowl. Add the chicken, toss to coat and place in the fridge for a few hours.
2. Combine the rice and boiling water in a large, heatproof dish and microwave on high for 15 minutes. Drain the rice in a colander and return to the dish. Cook on high for a further 5 minutes, to steam. Set aside and keep warm.
3. Heat the canola oil in a wok or large pan. Sauté the onion with the five spice powder until the onion is translucent. Remove and set aside.
4. Add the chicken and marinade to the wok and stir-fry for 6–7 minutes, or until cooked through. Move the chicken to one side of the dish.
5. In another pan, lightly scramble the eggs. They should be slightly runny, not fully cooked.
6. Add the scrambled egg to the pan with the chicken and cook through, breaking the egg into large pieces.
7. Add the cooked rice, onions, mange tout and spring onions and stir until everything is heated through.

SERVES 6

1 serving = 1 medium breast (± 100 g)

RAW HONEY HAS A LOWER GI THAN PASTEURIZED HONEY, SO IT IS ABSORBED MORE SLOWLY INTO THE BLOOD STREAM AND WON’T PUSH YOUR BLOOD SUGAR LEVELS TOO HIGH.

PER SERVING

Energy (kJ) 1602	Protein 43.5	Carbohydrate 28.5	Fat 9.7	GI 52.3	GL 14.9

ORIENTAL CHICKEN AND SOBA NOODLES

Bold flavours like ginger, garlic and five spice powder make this meal full of flavour but not full of fat!

• 3 deboned, skinless chicken breasts, sliced into 1-cm-thick slices

MARINADE

• ¹⁄₄ cup reduced-salt soy sauce
• 1 teaspoon peanut oil
• 1 teaspoon sesame oil
• 1 tablespoon apple cider vinegar
• 2 tablespoons tomato sauce
• 2 tablespoons xylitol
• 1 clove garlic, crushed
• 1 teaspoon freshly grated ginger
• ¹⁄₄ teaspoon Chinese five spice powder

• Olive oil cooking spray
• 250 g soba (buckwheat) noodles
• ¹⁄₂ fresh red chilli, thinly sliced (optional)
• 2 spring onions, thinly sliced on the diagonal
• ¹⁄₂ tablespoon sesame seeds

1. Combine the marinade ingredients in a bowl. Add the chicken, toss to coat, and leave for 20–30 minutes.
2. Spray a pan with olive oil cooking spray and preheat. Pour in the chicken and marinade and stir-fry for 8–10 minutes.
3. In a separate pot, cook the soba noodles according to the package instructions. Drain.
4. Plate the noodles in a wide bowl or serving dish. Top with the cooked chicken and garnish with fresh chilli, spring onion and sesame seeds.

SERVES 4

PER SERVING

Energy (kJ) 1333	Protein 30.4	Carbohydrate 31.1	Fat 8.2	GI 47.8	GL 14.9

BUTTER CHICKEN WITH BASMATI RICE

• 2 tablespoons Flora Extra Light reduced-fat spread
• 1 red onion, finely chopped
• 5 deboned, skinless chicken breasts, cut into strips
• 2 tablespoons butter chicken spice
• 1 can (400 g) tomato purée
• 1 small can (165 ml) lite coconut milk
• 1 cup low-GI basmati rice, uncooked
• 6 cups boiling water
• 2 tablespoons finely chopped fresh coriander

1. Heat the margarine in a nonstick pan over a low heat and sauté the onion until just soft. Set aside.
2. Season the chicken strips with the spice, add them to the pan and sauté until golden brown.
3. Return the onion to the pan. Add the tomato purée and coconut milk. Bring to a simmer and cook for 15 minutes, until the chicken is tender and the sauce has thickened. Remove from the heat and keep warm.
4. While the chicken is cooking, combine the rice and boiling water in a heatproof dish and microwave on High for 15 minutes. Drain the rice in a colander, return it to the same dish (without any more water) and cook on High for a further 5 minutes, to steam.
5. Scatter fresh coriander over the chicken and serve with the rice.

SERVES 5

THIS RECIPE DOESN’T NEED EXTRA SALT AS THERE IS ENOUGH IN THE SPICES AND THE MARGARINE.

PER SERVING

Energy (kJ) 1440	Protein 38.0	Carbohydrate 30.8	Fat 7.8	GI 44.8	GL 13.8

CHICKEN AND CHICKPEA CURRY

• 1 tablespoon canola oil
• 2 medium onions, finely chopped
• Salt and black pepper to taste
• 1 teaspoon freshly grated ginger
• 2 cloves garlic, crushed
• 2 tablespoons mild curry powder
• 6 deboned, skinless chicken breasts, cut into strips
• 1 can (400 g) tomato and onion mix
• ¹⁄₂ cup boiling water
• 1 can (400 g) chickpeas, drained and rinsed

1. Heat the oil in a pan. Season the onions with salt and pepper and sauté over a low heat, with the ginger, garlic and curry powder, until the onions are translucent. Remove from the pan.
2. Add the chicken strips to the same pan and cook until browned.
3. Return the onions to the pan, along with the tomato and onion mix and the boiling water.
4. Bring to a simmer and cook for 10 minutes.
5. Add the chickpeas, stir to combine and cook for a further 5 minutes, until the flavours have infused the chickpeas.

SERVES 4–6

YOU DON’T NEED RICE WITH THIS DISH BECAUSE THERE IS ENOUGH CARBOHYDRATE IN THE CHICKPEAS (WHICH ARE ALSO A GREAT SOURCE OF CHOLESTEROL-LOWERING FIBRE).

PER SERVING

Energy (kJ) 1470	Protein 36.4	Carbohydrate 20.2	Fat 8.8	GI 33.12	GL 6.69

AIR-FRYER PAPRIKA CHICKEN

WITH SWEET POTATO WEDGES

• 450 g sweet potatoes, unpeeled
• 1 whole chicken (1.2–1.3 kg)
• 2 teaspoons olive oil
• 1 tablespoon paprika
• ¹⁄₂ tablespoon mustard powder
• ¹⁄₂ teaspoon ground ginger
• Salt to taste
• ¹⁄₂ tablespoon canola oil

1. Cut the sweet potatoes into long wedges (6–8 wedges per potato). Place in a bowl of water to soak for at least 30 minutes.
2. Rub the chicken with the olive oil.
3. Combine the spices and salt and rub all over the chicken.
4. Place the chicken in the air-fryer and cook at 200°C for 18 minutes, then turn the chicken and cook for a further 17 minutes. Remove the chicken and keep warm while you cook the potatoes.
5. Drain the potatoes and dry them thoroughly. Put the wedges into a bowl with the canola oil and toss to coat. Lower the temperature of the air-fryer to 180°C. Place the wedges in the fryer and cook for 20 minutes.

SERVES 5

IF YOU DON’T HAVE AN AIR-FRYER, ROAST THE CHICKEN IN A PREHEATED OVEN AT 180ºC FOR ABOUT 70 MINUTES, OR UNTIL THE SKIN IS GOLDEN BROWN AND THE JUICES RUN CLEAR. THE POTATOES WILL TAKE 50–70 MINUTES IN THE OVEN; SPRAY THEM WITH OLIVE OIL COOKING SPRAY AND PLACE ON A BAKING TRAY LINED WITH BAKING PAPER.

PER SERVING

Energy (kJ) 1255	Protein 38.3	Carbohydrate 14.1	Fat 7.8	GI 54	GL 7.8

CHICKEN BIRYANI

• 1 tablespoon canola oil, divided
• 1 onion, chopped
• 2 tablespoons medium curry powder (see Note)
• ¹⁄₂ teaspoon ground cumin
• ¹⁄₂ teaspoon ground coriander
• ¹⁄₄ teaspoon ground turmeric
• 1 teaspoon freshly grated fresh ginger
• 1 cup uncooked basmati rice
• ¹⁄₂ cup uncooked brown lentils
• 6 deboned, skinless chicken breasts, cut into 1.5-cm-long strips
• 4 cups reduced-salt chicken stock (see page 110)

1. Heat half a tablespoon of oil in a heavy-based ovenproof pan. Add the onion together with one tablespoon of curry powder and the cumin, coriander, turmeric and ginger and sauté for 2–3 minutes.
2. Add the rice and sauté for a minute or two, to allow the rice to take on the flavours. Remove the mixture and set aside.
3. Rinse the lentils thoroughly, then drain and add to the rice mixture.
4. Add the remaining half tablespoon of oil to the pan and sauté the chicken strips with the remaining tablespoon of curry powder, until browned. Remove from the pan and set aside.
5. Return the onion, lentil and rice mixture to the pan (or place in an ovenproof casserole dish). Pour over the chicken stock.
6. Arrrange the chicken strips on top of the rice. Cover with a lid or foil and cook in a preheated oven at 180°C for 35 minutes, or until the rice and lentils are tender and the stock has been absorbed.

SERVES 5

I USE WOOLWORTHS CAPE MALAY CURRY POWDER, BUT ANY MILD OR MEDIUM-STRENGTH CURRY POWDER WILL WORK JUST AS WELL.

PER SERVING

Energy (kJ) 1421	Protein 37.3	Carbohydrate 24.6	Fat 8.9	GI 49.63	GL 12.21

SLOW-COOKED MEXICAN CHICKEN BREASTS

WITH RED KIDNEY BEAN RICE

This recipe makes good use of a slow cooker, but if you don’t have one, you can cook the dish in the oven.

• 1 teaspoon paprika
• 1 teaspoon garlic flakes
• 1 teaspoon dried parsley
• 1 teaspoon dried marjoram
• ¹⁄₂ teaspoon ground cumin
• ¹⁄₄ teaspoon ground coriander
• ¹⁄₄ teaspoon ground cinnamon
• Salt and black pepper to taste
• Olive oil cooking spray
• 1 large onion, finely chopped
• 7 deboned, skinless chicken breasts
• 2 cans (400 g each) tomato and onion mix
• ¹⁄₂ cup water
• 1 tablespoon xylitol (optional)
• 1 teaspoon salt
• 5 cups boiling water
• 1 cup uncooked white rice
• 1 can (400 g) red kidney beans, rinsed well under cold water and drained

1. Combine all the dried herbs and spices up to and including the salt and pepper.
2. Spray a large pan with olive oil spray and preheat. Sauté the onion together with the spice mix for a minute or two, then remove the mixture and set aside.
3. Spray the pan with more olive oil spray and brown the chicken breasts on both sides. Remove and set aside.
4. Place the tomato and onion mix, water, xylitol and salt in the bowl of a slow cooker. Add the chicken breasts and sautéed onions. Set the slow cooker on high and cook for 3¹⁄₂ hours. (If you don’t have a slow cooker, place the chicken in an ovenproof dish and cook in a preheated oven at 180°C for 60 minutes.)
5. Combine the boiling water and rice in a large heatproof dish and microwave on high for 20 minutes (or cook the rice according to the package instructions).
6. Add the kidney beans to the rice and stir through. If necessary, reheat gently in the microwave.

SERVES 7

PER SERVING

Energy (kJ) 1368	Protein 34.5	Carbohydrate 31.9	Fat 4.4	GI 37.28	GL 11.89

BBQ BAKED TOFU AND SESAME NOODLES

MARINADE

• 3 tablespoons reduced-salt soy sauce
• 2 tablespoons tomato sauce
• 1 tablespoon raw honey
• 2 teaspoons rice vinegar
• 1 teaspoon peanut oil
• 1 teaspoon ground ginger
• Black pepper to taste

• 400 g firm tofu, cut into 2-cm cubes
• 200 g soba noodles or fettucine
• ¹⁄₂ cup reduced-salt soy sauce
• 2 teaspoons sesame oil
• 2 teaspoons peanut oil
• 3–4 spring onions, green parts only, sliced
• 1 clove garlic, crushed
• ¹⁄₂ teaspoon freshly grated ginger
• 2 tablespoons finely chopped fresh coriander
• 1 red chilli, thinly sliced (optional)

1. Combine the marinade ingredients in a bowl.
2. Toss the tofu in the marinade until well coated.
3. Spread the tofu on a baking tray lined with baking paper and bake in a preheated oven at 190°C for 20 minutes, turning halfway through.
4. Cook the noodles according to the package instructions. Drain and place in a serving bowl.
5. While the noodles are cooking, combine the soy sauce, sesame oil, peanut oil, spring onions, garlic and ginger in a small bowl. Add to the hot noodles and toss through.
6. Scatter the baked tofu over the noodles. Top with fresh coriander and chilli, if using, and serve immediately.

SERVES 5

PER SERVING

Energy (kJ) 937	Protein 11.5	Carbohydrate 21.8	Fat 9.2	GI 47.2	GL 10.2

MOROCCAN BEEF CASSEROLE

WITH JEWELLED CORIANDER COUSCOUS

This dish is well worth the time it takes to cook.

• 1 tablespoon canola oil
• 2 medium onions, peeled and chopped
• 2 medium carrots, peeled and chopped
• 1 teaspoon ground cumin
• ¹⁄₄ teaspoon ground coriander
• 1 teaspoon ground ginger
• 2 large tomatoes, diced
• 500 g beef cubes
• 1 cup beef stock
• 1 cinnamon stick
• 1 tablespoon raw honey
• ¹⁄₄ teaspoon garlic flakes
• 5 pitted prunes
• 8 soft-dried apricots
• Salt and black pepper to taste

COUSCOUS

• ¹⁄₂ cup couscous
• ¹⁄₂ cup boiling water
• 3 tablespoons chopped fresh coriander leaves
• 2 tablespoons pomegranate seeds (optional)

1. Heat the oil and sauté the onions, carrots and spices for 2–3 minutes.
2. Add the tomatoes and cook for a further 2–3 minutes. Remove the vegetable mixture from the pan and set aside.
3. Add the beef cubes to the same pan and brown for about 5 minutes. (Do this on a high heat, in batches if necessary, or the meat will boil rather than brown.)
4. Return the vegetables to the pan, along with the stock, cinnamon stick, honey and garlic flakes. Reduce the heat to low, cover the pan and simmer for 1¹⁄₂ hours.
5. Add the prunes and apricots. Season to taste with salt and pepper and cook for a further 45 minutes.

JEWELLED CORIANDER COUSCOUS

1. Place the couscous and boiling water in a heatproof dish. Cover the dish and leave to stand until all the water has been absorbed.
2. Before serving, fluff the couscous with a fork and add the chopped coriander and pomegranate seeds.

SERVES 4

REMEMBER TO REMOVE THE CINNAMON STICK BEFORE SERVING.

PER SERVING

Energy (kJ) 1531	Protein 20.9	Carbohydrate 28.7	Fat 10.4	GI 41.25	GL 11.8

GNOCCHI WITH BEEF RAGÙ

Although this takes a long time to cook, I promise that it will become one of your favourite meals! You can make the sauce ahead of time, but cook the gnocchi just before serving.

• ¹⁄₂ tablespoon canola or sunflower oil
• 2 medium carrots, finely chopped
• 2 celery fingers, finely chopped
• 1 small onion, finely chopped
• Salt and black pepper to taste
• 500 g beef cubes
• 1 can (400 g) tomato purée
• 1 cup beef stock
• 1 tablespoon reduced-salt soy sauce
• 1 tablespoon chutney
• 1 tablespoon xylitol
• 500 g fresh gnocchi
• Flat-leaf parsley, finely chopped, for garnish
• Lemon zest, grated or thinly sliced, for garnish

1. Heat the oil in a saucepan. Add the carrots, celery and onion, season with salt and pepper and sauté for about 5 minutes, or until soft. Remove the vegetables and set aside.
2. Add the beef cubes to the same saucepan. Sauté for about 5 minutes, making sure the pan is very hot; you want the meat to brown, not boil in its own juices.
3. Turn the heat down to low and return the vegetables to the saucepan.
4. Add the rest of the ingredients (except the gnocchi). Cover, and leave to simmer gently for 3 hours. At the end of the cooking time, break up the meat with a fork until it is finely shredded.
5. Bring a large pot of water to the boil and add the gnocchi. When it rises to the top, it is cooked. Remove the gnocchi with a slotted spoon and add to the beef ragù, stirring through. Garnish with parsley and lemon zest and serve immediately.

SERVES 6–8

PER SERVING

Energy (kJ) 1034	Protein 10.8	Carbohydrate 40.1	Fat 3.9	GI 44.4	GL 17.8

LAMB SHANKS WITH BARLEY

Although shank is one of the leaner parts of the animal, lamb is still quite fatty, so enjoy this as an occasional treat.

• 1 tablespoon canola oil
• 3 ripe tomatoes, coarsely chopped
• 150 g celery, sliced
• 120 g baby carrots, peeled
• 1 large onion, peeled and roughly chopped
• 2 bay leaves
• ¹⁄₂ cup uncooked pearl barley
• 3 cups reduced-salt chicken stock (see page 110)
• ¹⁄₂ cup dry white wine
• 4 lamb shanks (± 375 g each)
• Salt and black pepper to taste
• 2 long sprigs rosemary
• Flat-leaf parsley, finely chopped, for garnish

1. Lightly coat the bottom of a heavy-based ovenproof casserole with oil. Place the tomatoes, celery, carrots, onion, bay leaves and barley into the dish and pour over the chicken stock and wine.
2. Season the lamb shanks with salt and pepper and place on top of the vegetables. Tuck the sprigs of rosemary around the meat.
3. Cover the dish and place in a preheated oven at 180°C for 45 minutes.
4. At the end of this period, remove the dish from the oven, turn the shanks and give the rest of the ingredients a gentle stir.
5. Continue cooking, covered, for another 45 minutes, then turn the shanks and stir the ingredients again.
6. Return to the oven for a further 45 minutes (the total cooking time comes to 2¹⁄₄ hours).
7. Before serving, remove the meat from the shank bones and shred it into bite-sized pieces. Garnish with finely chopped parsley.

SERVES 8

PER SERVING

Energy (kJ) 1711	Protein 52.7	Carbohydrate 6.8	Fat 9.9	GI 26.09	GL 1.77

CHIMICHURRI MINUTE STEAKS

WITH BRAAIED MEALIES

Chimichurri is a flavoursome sauce that adds zing to any braaied or grilled meat.

SAUCE

• 30 g flat-leaf parsley
• 30 g fresh coriander
• ¹⁄₄ onion, roughly chopped
• 2 cloves garlic, peeled
• 2 tablespoons lemon juice
• 2 tablespoons red wine vinegar
• 1 tablespoon extra-virgin olive oil
• Salt and black pepper to taste
• ¹⁄₄ teaspoon red chilli flakes

STEAKS

• 4 minute steaks (± 100 g each)
• ¹⁄₂ tablespoon canola oil
• 2 tablespoons meat spice or rub of your choice
• Olive oil cooking spray

MEALIES

• 1 tablespoon extra-virgin olive oil
• 4 sweetcorn mealies, husks removed

CHIMICHURRI SAUCE

1. Place all the ingredients in a blender or food processor and blitz to form a smooth paste. Set aside.

PAN-FRIED MINUTE STEAKS

1. Place the steaks on a plate and drizzle with the oil. Sprinkle over the meat spice and rub into the steaks.
2. Spray a pan with olive oil spray and preheat. Cook the steaks for 1–2 minutes per side, or until done to your liking. Top each steak with a spoonful of chimichurri sauce and serve with a mealie on the side.

BRAAIED MEALIES

1. Brush the mealies lightly with olive oil. Place on the grid of a gas or charcoal braai and cook, turning frequently, until lightly charred all over. Depending on whether you are using a kettle braai or an open fire, this should take 15–20 minutes. (If using a kettle braai, cook over a direct heat, with the lid closed.)

SERVES 4

PER SERVING

Energy (kJ) 1501	Protein 29.0	Carbohydrate 32.4	Fat 10.1	GI 52.19	GL 16.9

SRI LANKAN KINGKLIP CURRY

WITH YELLOW BASMATI RICE

• 1 tablespoon canola oil
• 1 large onion, finely chopped
• 1 tablespoon dried curry leaves
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ¹⁄₄ teaspoon ground cinnamon
• 1 teaspoon crushed garlic
• 2 teaspoons freshly grated ginger
• 2 large, ripe tomatoes, chopped or 8–10 cherry tomatoes, halved
• 4 green cardamom pods
• 1 large can (400 ml) lite coconut milk
• 4 portions kingklip or firm white fish (± 100 g each)
• Salt to taste
• 1 cup uncooked basmati rice
• 5 cups boiling water
• ¹⁄₂ teaspoon ground tumeric

1. Heat the oil in a pan. Add the onion, curry leaves, spices, garlic and ginger and cook for about 3 minutes, stirring.
2. Add the tomatoes, cardamom pods and coconut milk and stir through.
3. Place the kingklip in a single layer on top of the curry mixture. Season lightly with salt.
4. Simmer on a low heat for 20 minutes, stirring occasionally, but taking care not to break up the fish. When the fish flakes easily with a fork, it is cooked. Remove from the heat and keep warm, if necessary.
5. While the fish is cooking, place the rice, boiling water and turmeric in a large heatproof dish and microwave on High for 15 minutes (or cook the rice according to the package instructions).
6. Drain the rice in a colander, then return to the dish and microwave for a further 5 minutes, to steam. Fluff with a fork to loosen the grains.

SERVES 4

PER SERVING

Energy (kJ) 1040	Protein 23.6	Carbohydrate 30.9	Fat 8.4	GI 50.2	GL 15.5

FISH PIE

SAUCE

• 2 cups fat-free milk
• 1 medium carrot, cut into chunks
• 2-3 celery fingers
• ¹⁄₂ small onion, peeled
• 1 tablespoon Flora Extra Light reduced-fat spread
• 1 tablespoon flour
• ³⁄₄ teaspoon Dijon mustard
• Salt and black pepper to taste
• ¹⁄₄ teaspoon paprika

PIE

• 2 medium carrots, roughly chopped
• 5 celery fingers, roughly chopped
• 1 small onion, peeled and halved
• 1 clove garlic, peeled
• 2 teaspoons Flora Extra Light reduced-fat spread
• Salt and black pepper to taste
• 800 g kingklip or firm white fish
• 2 medium potatoes, peeled
• Olive oil spray

WHITE SAUCE

1. Place the milk in a saucepan with the carrots, celery and onion. Bring to the boil, turn off the heat and leave to steep for a few minutes, then strain the milk through a sieve to remove the vegetables.
2. In a clean saucepan, melt the Flora, whisk in the flour and cook, stirring, for about one minute.
3. Add the strained milk, stirring until combined. (If necessary, blitz with a hand blender to remove any lumps.)
4. Add the seasoning and whisk until the sauce has thickened. Set aside to cool slightly.

FISH PIE

1. Using a hand blender or food processor, finely chop the carrots, celery, onion and garlic.
2. Melt the Flora in a saucepan, add the vegetables, season to taste, and sauté until the vegetables are soft.
3. Cut the kingklip into 3-cm cubes and place in an ovenproof dish.
4. Spoon the sautéed vegetables over the fish, then pour over the white sauce.
5. Slice the potatoes very thinly (use a mandolin slicer or the flat side of a box grater to do this). Place the slices in overlapping rows over the fish and spray with olive oil spray.
6. Bake in a preheated oven at 190°C for 45 minutes, or until golden brown on top.

SERVES 5

PER SERVING

Energy (kJ) 1266	Protein 36.9	Carbohydrate 18.9	Fat 7.7	GI 54.31	GL 10.2

OSTRICH SAUSAGES

WITH PAP AND TOMATO-ONION GRAVY

• 2 cups water
• 1 cup maize meal
• Pinch of salt
• Olive oil cooking spray
• 500 g ostrich sausages
• 1 can (400 g) tomato and onion mix

1. To make the pap, place the water in a pot and bring to the boil. Add the maize meal in a continuous stream, whisking all the time. When all the maize meal has been added, add a pinch of salt.
2. Reduce the heat to very low. Cover the pot and simmer for 30 minutes, stirring often to prevent sticking. Remove from the heat and keep warm if serving immediately, or set aside to cool.
3. Spray a nonstick pan with olive oil cooking spray and fry the sausage for 5–10 minutes, until cooked to your liking.
4. In a separate pot, heat the tomato and onion mix. Pour over the cooked pap.

SERVES 5

TO LOWER THE GI CONTENT OF MAIZE MEAL, PREPARE IT IN THE MORNING, LEAVE TO COOL AND THEN REHEAT BEFORE SERVING. (THE NUTRITIONAL VALUES BELOW ARE FOR REHEATED PAP.)

PER SERVING

Energy (kJ) 1208	Protein 22.1	Carbohydrate 33.4	Fat 6.1	GI 45.23	GL 15.11

REDUCED-SALT CHICKEN STOCK

• 1 tablespoon canola oil
• 1 kg chicken carcasses (see Note)
• 6 deboned, skinless chicken breasts, halved
• 2 medium carrots, sliced
• 2 leeks, sliced
• 8 celery fingers, chopped
• 1 onion, peeled and quartered
• 2 cloves garlic, peeled and halved
• 30 g flat-leaf parsley
• 5 fresh sage leaves
• 5 sprigs fresh thyme
• 3 dried bay leaves
• 1 dried bouquet garni
• 6 black peppercorns
• 3 litres water
• ¹⁄₂ teaspoon salt

1. Heat the oil in a large pot and brown the chicken carcasses.
2. Add the rest of the ingredients, except for the salt, and bring to a boil.
3. Reduce the heat and simmer for 3¹⁄₂ hours, skimming off any scum that forms.
4. At the end of the cooking time, remove all large pieces of food and strain the stock through a sieve into a large bowl.
5. Place the stock in the fridge until cold, then scrape off and discard any fat that has risen to the surface.
6. Add the salt.
7. If not using the stock straight away, divide into 1 cup (250 ml) portions and freeze.

MAKES 1 LITRE

ASK YOUR SUPERMARKET BUTCHER FOR CHICKEN CARCASSES (BACKBONES). IF YOU CAN’T GET THEM, USE A SMALL, WHOLE CHICKEN, BUT REMOVE THE SKIN FIRST.

VEGETABLES & SALADS

SWEET MULTI-COLOUR CARROTS

You’ll find ‘rainbow’ carrots at Woolworths. If you can’t get them, use baby carrots instead.

• 250 g multi-colour carrots
• Olive oil cooking spray
• 1 heaped teaspoon raw honey (optional)
• Salt and black pepper to taste (optional)

1. Spread the carrots on a baking tray lined with baking paper. Coat evenly with olive oil cooking spray.
2. Bake in a preheated oven at 180°C for 20 minutes.
3. As the carrots come out of the oven, drizzle over the raw honey. (If you prefer less sweetness, season with salt and black pepper).

SERVES 2

PER SERVING

Energy (kJ) 410	Protein 1.1	Carbohydrate 14.2	Fat 2.5	GI 32.5	GL 4.6

OVEN-ROASTED ARTICHOKES AND FENNEL

• 2 large artichokes (± 200 g each)
• ¹⁄₂ tablespoon olive oil
• Juice of 1 lemon
• Salt and black pepper to taste
• 4 baby fennel bulbs

1. To prepare the artichokes, cut off the tip of the stem and trim the top 1.5 cm of the leaves, to create a flat top.
2. Boil the artichokes for 15 minutes.
3. Place the warm artichokes in an ovenproof roasting dish. Rub with olive oil, squeeze over the lemon juice and season with salt and plenty of black pepper.
4. Add the baby fennel to the dish, making sure everything fits snugly.
5. Place in a preheated oven at 180°C and roast for 30 minutes, or until tender.

SERVES 2

PER SERVING

Energy (kJ) 620	Protein 6.6	Carbohydrate 10.2	Fat 4.1	GI 30.0	GL 3.0

BABY MARROW, PINE NUT AND LEMON SALAD

• 4 medium baby marrows
• 2 spring onions, green parts only, thinly sliced
• 1 tablespoon pine nuts
• 2 teaspoons olive oil
• Zest of half a lemon
• 1 teaspoon freshly squeezed lemon juice
• Salt and black pepper to taste

1. Use a vegetable peeler to shave the baby marrow into ribbons. Place in a bowl and add the sliced spring onions.
2. Toast the pine nuts in a warm pan for 2–3 minutes, making sure they don’t burn. Set aside.
3. Combine the oil, lemon zest and juice, and seasoning and pour over the salad. Toss gently to combine, then top with the roasted pine nuts.

SERVES 2

PER SERVING

Energy (kJ) 441	Protein 1.3	Carbohydrate 2.4	Fat 10.1	GI 25.0	GL 0.6

BABY POTATO AND DILL SALAD

WITH YOGHURT DRESSING

• 6 baby potatoes
• 150 g low-fat plain yoghurt
• ¹⁄₂ teaspoon mustard powder
• 2 tablespoons finely chopped fresh dill
• Salt and black pepper to taste
• 2 teaspoons apple cider vinegar or lemon juice
• Extra dill, for garnish

1. Boil the potatoes for 20–25 minutes, or until tender. Drain and set aside to cool.
2. To make the dressing, combine the yoghurt, mustard powder, dill and seasoning with the vinegar or lemon juice. Mix well and set aside.
3. When the potatoes are cool, cut them in half and spoon over the yoghurt dressing.
4. Garnish with extra dill.

SERVES 3

PER SERVING

Energy (kJ) 550	Protein 5.4	Carbohydrate 21.4	Fat 1.7	GI 52.6	GL 11.2

PICKLED CUCUMBER RIBBONS

• 2 medium-sized cucumbers
• 1 tablespoon xylitol
• 1 tablespoon boiling water
• ¹⁄₂ tablespoon canola oil
• 4 tablespoons apple cider vinegar
• Salt to taste
• 3 whole peppercorns

1. Using a vegetable peeler, slice along the length of the cucumbers to create ribbons.
2. Combine the xylitol with the boiling water, stirring until it dissolves.
3. Place the cucumber ribbons in a serving bowl and add the water, followed by the rest of the ingredients. Toss to combine, then refrigerate until serving.

SERVES 4

MEDITERRANEAN CUCUMBERS ARE IDEAL FOR THIS DISH, OR USE ONE LARGE ENGLISH CUCUMBER. CUCUMBERS MAKE GREAT LOW-FAT ACCOMPANIMENT IF YOU ARE WATCHING YOUR CARBS.

PER SERVING

Energy (kJ) 245	Protein 0.9	Carbohydrate 5.8	Fat 3.8	GI 12.8	GL 0.7

CRUNCHY CABBAGE SALAD

• 1 tablespoon canola oil
• 3 tablespoons white wine vinegar
• 1 sachet yellow Canderel (Sucralose)
• Pinch of salt
• 1 baby red cabbage, finely shredded
• 1 baby green cabbage, finely shredded
• 1 tablespoon sunflower seeds
• 1 celery finger, finely sliced
• 2 spring onions, green parts only, sliced

1. To make the dressing, combine the oil, vinegar, sweetener and salt in a jug or small bowl. Set aside.
2. Place the shredded cabbage in a serving bowl. Add the sunflower seeds, celery and spring onions and toss gently to combine.
3. Pour over the dressing and leave to marinate briefly before serving.

SERVES 4

PER SERVING

Energy (kJ) 383	Protein 2.4	Carbohydrate 5.2	Fat 5.7	GI 25.0	GL 1.3

CAPRESE SALAD

• 200 g multi-coloured tomatoes, halved
• 2 bocconcini (small mozzarella balls)
• 2 teaspoons basil pesto
• 4 black (Kalamata) olives, halved
• 6 fresh basil leaves

1. Arrange the tomatoes on a small platter.
2. Tear each mozzarella ball into three pieces and add to the tomatoes.
3. Dot the tomatoes with pesto.
4. Scatter over the olives and garnish with basil leaves.

SERVES 2

IF YOU CAN’T GET MULTI-COLOURED TOMATOES, USE YELLOW AND RED CHERRY TOMATOES. INSTEAD OF BOCCONCINI, SLICE A LARGE MOZZARELLA BALL THICKLY, THEN TEAR THE SLICES INTO CHUNKS.

PER SERVING

Energy (kj) 536	Protein 6.1	Carbohydrate 5.8	Fat 7.8	GI 12.3	GL 0.7

TOMATO AND OLIVE SALAD

• 200 g cherry tomatoes, halved
• 200 g mini Italian tomatoes, halved
• 4 spring onions, green parts only, thinly sliced
• 20 pitted green olives, sliced widthways
• 20 black (Kalamata) olives, sliced widthways
• 4 tablespoons red wine vinegar
• 2 tablespoons olive oil
• 1 teaspoon dried origanum
• Black pepper to taste
• ¹⁄₂ teaspoon salt

1. Combine the tomatoes, spring onions and olives in a salad bowl.
2. To make the dressing, combine the vinegar, olive oil, origanum, black pepper and salt in a jug or small bowl.
3. Pour the dressing over the tomatoes and toss gently to coat the tomatoes in the dressing.

SERVES 6

THIS LOOKS GREAT WITH A VARIETY OF TOMATOES, SO CHOOSE DIFFERENT SHAPES AND COLOURS, IF YOU CAN.

PER SERVING

Energy (kJ) 428	Protein 1.4	Carbohydrate 3.4	Fat 8.1	GI 9.0	GL 1.6

MIDDLE EASTERN CHOPPED SALAD

• 2 large tomatoes, seeded and finely diced
• 1 yellow pepper, seeded and finely diced
• 1 red pepper, seeded and finely diced
• 1 medium cucumber, finely diced
• ¹⁄₂ red onion, finely diced
• ¹⁄₄ cup chopped flat-leaf parsley
• ¹⁄₄ cup chopped coriander leaves
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and black pepper to taste

1. Place all the chopped vegetables and herbs in a shallow bowl or salad platter.
2. To make the dressing, combine the olive oil, lemon juice and seasoning in a jug or small bowl.
3. Pour over the dressing and toss gently to combine. Set aside to allow the flavours to come together (this salad is best made ahead).

SERVES 6

FOR AN AUTHENTIC FLAVOUR, ADD SOME FINELY CHOPPED FRESH MINT AND A PINCH OR TWO OF SUMAC OR ZA’ATAR SEASONING.

PER SERVING

Energy (kJ) 394	Protein 2.8	Carbohydrate 10.2	Fat 2.9	GI 17.2	GL 1.75

CHARRED ORANGE AND FENNEL SALAD

• Olive oil cooking spray
• 1 orange, peeled and thinly sliced
• 2 baby fennel bulbs, finely sliced
• 80 g butter lettuce
• 1 tablespoon olive oil
• 2 tablespoons orange juice
• ¹⁄₄ teaspoon Dijon mustard
• Salt and black pepper to taste

1. Spray a pan with olive oil cooking spray and cook the orange slices for about 1 minute per side, until lightly charred.
2. Arrange the lettuce and fennel on a platter and top with the charred orange slices.
3. To make the dressing, combine the oil, orange juice, mustard and seasoning in a jug or small bowl. Drizzle over the salad and serve.

SERVES 3

PER SERVING

Energy (kJ) 628	Protein 1.9	Carbohydrate 16.6	Fat 6.3	GI 42.0	GL 6.9

SLOW-ROASTED BALSAMIC TOMATOES

• 1 tablespoon avocado oil
• 2 tablespoons balsamic vinegar
• Salt and black pepper to taste
• 3 medium tomatoes, cut in half
• 2–3 sprigs fresh thyme

1. Combine the oil, balsamic vinegar and seasoning in a bowl. Add the tomatoes and toss gently to coat them in the dressing.
2. Place the tomatoes, cut-side up, in an ovenproof dish to fit snugly. Drizzle over the dressing.
3. Add the thyme and cook in a preheated oven at 150°C for 2 hours. Spoon the cooking juices over the tomatoes every now and then, but keep them cut-side up.

SERVES 2–3

COOKED TOMATOES ARE HIGHER IN LYCOPENE THAN RAW TOMATOES AND ARE THOUGHT TO OFFER GOOD PROTECTION FROM CANCER, PARTICULARLY PROSTATE CANCER.

PER SERVING

Energy (kJ) 386	Protein 1.7	Carbohydrate 5.3	Fat 6.3	GI 9.0	GL 0.5

STEAMED ASIAN GREENS

• 230 g Tenderstem™ broccoli
• 250 g extra-fine green beans
• ¹⁄₄ cup reduced-salt soy sauce
• 1 teaspoon sesame oil
• 1 heaped teaspoon raw honey
• ¹⁄₂ tablespoon sesame seeds

1. Steam the broccoli and beans for 10 minutes.
2. Combine the soy sauce, sesame oil and honey in a jug or small bowl.
3. Pour the dressing over the hot vegetables, sprinkle with sesame seeds and serve straight away.

SERVES 3

IF YOU CAN’T GET TENDERSTEMTM BROCCOLI, USE ORDINARY BROCCOLI FLORETS. BROCCOLI AND BRUSSELS SPROUTS ARE THOUGHT TO BE HIGH IN CANCER-FIGHTING ANTIOXIDANTS.

PER SERVING

Energy (kJ) 506	Protein 6.9	Carbohydrate 11.4	Fat 2.8	GI 40.5	GL 4.6

DESSERTS & BAKES

GRILLED PEACHES

WITH AGAVE-SWEETENED RICOTTA

• 1 cling peach, cut in half and stone removed
• ¹⁄₂ tub ricotta cheese
• 1 tablespoon fat-free smooth cream cheese
• 1 tablespoon agave syrup
• ¹⁄₂ tablespoon fat-free vanilla yoghurt

1. Heat a heavy-based grill pan. Place the peach halves, cut side down, in the pan and grill for 3 minutes, rotating once to get a crisscross pattern on the flesh.
2. Turn the peach halves over. Grill for 1 minute on the back and 1 minute on each side (3 minutes in total).
3. Combine the ricotta, cream cheese, agave syrup and yoghurt in a bowl and mix until smooth.

SERVES 1

1 serving = 1 peach and 2 tablespoons sweetened ricotta

PER SERVING

Energy (kJ) 888	Protein 9.7	Carbohydrate 23.0	Fat 8.3	GI 35.13	GL 8.08

APRICOT, BLUEBERRY AND PEAR CRUMBLE

• 8 dried apricots (preferably ‘soft-dried’)
• 2 canned pear halves in natural juice, drained
• 50 g fresh blueberries
• 8 tablespoons low-GI oats (Jungle or Bokomo)
• 4 tablespoons crushed Kellogg’s Special K cereal
• 2 tablespoons ground almonds
• 4 teaspoons xylitol
• 4 teaspoons Flora Extra Light reduced-fat spread

1. Cut the apricots into small pieces and the pears into 2-cm chunks.
2. Add the blueberries and divide the fruit between 2 ramekins.
3. To make the crumble, combine the oats, cereal, almonds and xylitol in a bowl. Divide between the ramekins and dot with Flora.
4. Place the ramekins on a baking sheet and bake in a preheated oven at 180°C for 20 minutes. Serve hot.

SERVES 2

SERVE WITH A SCOOP OF COUNTRY FRESH LITE LOW-GI FROZEN DESSERT (REMEMBER TO ADD THIS TO YOUR NUTRITIONAL CALCULATIONS).

PER SERVING

Energy (kJ) 1040	Protein 6.1	Carbohydrate 35.2	Fat 8.0	GI 41.84	GL 14.73

STUFFED BAKED APPLES

Serve with Strawberry Yoghurt Graita (see below) or Ultramel Lite Custard.

• 2 tablespoons dried cranberries
• 8 raw, unsalted cashew nuts, chopped
• ¹⁄₂ teaspoon Flora Extra Light reduced-fat spread
• 1 teaspoon agave syrup
• 2 Granny Smith apples

1. Combine all the ingredients except the apples in a small bowl.
2. Core the apples (‘plug’ the base of the apple with a piece of core).
3. Stuff half the cranberry-nut mixture into each apple and place in a baking dish.
4. Bake in a preheated oven 180°C for 25 minutes.

SERVES 2

1 serving = 1 apple plus 1 scoop of Strawberry Yoghurt Granita

PER SERVING

Energy (kj) 825	Protein 2.0	Carbohydrate 32.7	Fat 4.4	GI 43.28	GL 14.1

STRAWBERRY YOGHURT GRANITA

Granita has a crunchy texture rather than the creamy texture of frozen yoghurt (see also page 132).

• 100 ml low-fat strawberry yoghurt
• 100 ml Ultramel Lite Custard, chilled
• 125 g strawberries, puréed

1. Combine the ingredients in a bowl. Place in a small freezer-proof container, cover tightly and freeze until firm.

SERVES 3

1 serving = 1 scoop

PER SERVING

Energy (kJ) 413	Protein 3.9	Carbohydrate 15.4	Fat 1.8	GI 35.8	GL 5.5

CHOCOLATE GRANITA

Granita is a semi-frozen dessert traditionally made from sugar, water and various flavourings. This version is made with low-GI xylitol to be more blood sugar ‘friendly’.

• 2¹⁄₂ cups water
• ¹⁄₂ cup cocoa powder
• ¹⁄₂ cup xylitol
• ¹⁄₂ teaspoon vanilla extract
• ³⁄₄ cup medium-fat evaporated milk

1. Combine the water, cocoa powder, xylitol and vanilla extract in a saucepan. Bring to the boil and boil for about 2 minutes, until the mixture thickens slightly. Remove from the heat and set aside to cool.
2. Add the evaporated milk to the cooled mixture and stir through. Transfer the mixture to a lidded, freezer-proof container, and place in the freezer.
3. After about 30 minutes, stir the mixture with a fork to integrate any crystals that have formed around the sides of the container. Continue to do this every 30 minutes or so, until the granita is completely frozen (this should take 2–3 hours).

SERVES 3

PER SERVING

Energy (kJ) 766	Protein 7.3	Carbohydrate 34.7	Fat 5.4	GI 12.46	GL 4.32

AVOCADO CHOCOLATE MOUSSE

This is really rich and hits the chocolate spot! Don’t be put off by the idea of avo in a dessert, you can’t taste it.

• 2 small avocados, peeled
• 3 tablespoons agave syrup
• ¹⁄₂ cup lite coconut milk
• ¹⁄₄ cup cocoa powder
• ¹⁄₂ teaspoon instant coffee granules
• ¹⁄₂ teaspoon vanilla extract
• 2 small pinches of salt

1. Place all the ingredients in a blender or food processor and blitz until just combined. Do not overmix.
2. Scoop into a bowl or individual serving dishes and chill in the fridge for at least one hour before serving.

SERVES 5

PER SERVING

Energy (kJ) 684	Protein 1.6	Carbohydrate 8.7	Fat 14.0	GI 30.0	GL 2.61

COTTAGE CHEESE AND OAT FLAPJACKS

• 1 cup low-GI oats (Jungle or Bokomo)
• 250 g low-fat chunky cottage cheese
• 1 extra large egg
• 3 extra large egg whites
• 4 sticks Canderel with Stevia
• ¹⁄₂ teaspoon vanilla extract
• Olive oil cooking spray
• Fresh strawberries, halved or sliced or Strawberry-Vanilla Jam, to serve

1. Place the oats in a blender or food processor and blitz to a grainy ‘flour’.
2. Add the remaining ingredients and process until the mixture is the consistency of pancake batter. Leave to rest at room temperature for 30 minutes.
3. Spray a nonstick pan with olive oil cooking spray and preheat.
4. Drop two tablespoonsful of batter per flapjack into the pan and leave to cook. When bubbles form on the surface, turn the flapjacks over and cook on the other side.
5. Serve warm or cold, topped with fresh strawberries or some homemade Strawberry-Vanilla Jam (see page 159).

MAKES 12–15 FLAPJACKS

1 serving = 3 flapjacks plus 1 tablespoon jam

PER SERVING

Energy (kJ) 1024	Protein 12.7	Carbohydrate 34.2	Fat 7.0	GI 54.0	GL 18.49

APRICOT-CASHEW TRUFFLES

• 6 soft-eating dried apricots
• ¹⁄₂ cup boiling water
• 30 g unsalted raw cashew nuts
• ¹⁄₂ teaspoon vanilla extract
• 2 tablespoons good quality cocoa powder
• ¹⁄₄ cup good quality cocoa powder, for coating

1. Place the apricots in a small bowl, cover with boiling water and leave to soak until the water has cooled down.
2. Place the apricots in a blender or food processor, together with 1 tablespoon of the water the apricots were soaked in, the cashew nuts and the vanilla extract. Blend to a smooth paste.
3. Add the 2 tablespoons of cocoa powder and blitz to combine. Scrape the mixture into a bowl and leave in the fridge for a few hours.
4. Roll the cooled mixture into small balls (± 3 cm diameter). Gently toss the balls in cocoa powder to coat completely. Place on a plate or baking sheet and refrigerate until just before serving.

MAKES 10 TRUFFLES

1 serving = 2 truffles

PER SERVING

Energy (kJ) 147	Protein 1.1	Carbohydrate 2.4	Fat 2.1	GI 31.0	GL 0.74

COCONUT YOGHURT CAKE

This cake comes out quite flat, but that doesn’t stop it from being moist and delicious!

• 1 cup desiccated coconut
• 1 cup cake wheat flour
• ¹⁄₂ cup Huletts SUGAlite
• 1 teaspoon baking powder
• 1 tablespoon canola oil
• ³⁄₄ cup fat-free vanilla yoghurt
• 2 eggs
• Pinch of salt
• 1 egg white
• Olive oil cooking spray, for coating

1. Place all the ingredients, except the egg white, into a mixing bowl. Beat by hand until just combined.
2. In a clean metal bowl, whisk the egg white until stiff peaks form.
3. Fold the egg white into the coconut mixture and pour into a 23-cm springform tin that has been sprayed with olive oil cooking spray.
4. Bake in a preheated oven at 180°C for 25 minutes, or until a skewer inserted into the centre comes out clean.

SERVES 10

PER SERVING

Energy (kJ) 490	Protein 4.3	Carbohydrate 23.4	Fat 3.6	GI 37.95	GL 8.88

BLONDE MALVA PUDDING

Using lite coconut milk instead of regular cream makes this lower in fat than a regular malva pudding.

MALVA PUDDING

• ¹⁄₂ cup Huletts SUGAlite
• 1¹⁄₄ cups cake wheat flour
• 1 teaspoon bicarbonate of soda
• 1 teaspoon baking powder
• 1 tablespoon Flora Extra Light reduced-fat spread
• 1 tablespoon NaturLite apricot fruit spread
• 1 teaspoon white spirit vinegar
• 1 egg
• 1 cup lite coconut milk

SAUCE

• ¹⁄₂ cup lite coconut milk
• ¹⁄₄ cup xylitol
• 1¹⁄₂ tablespoons Flora Extra Light reduced-fat spread
• ¹⁄₂ teaspoon vanilla extract

MALVA PUDDING

1. Combine the dry ingredients in a bowl.
2. Place the margarine and apricot fruit spread in a small bowl and microwave on High for about 1 minute.
3. Stir the vinegar into the melted margarine mixture, then add to the dry ingredients, stirring through.
4. Add the egg and coconut milk and stir to combine.
5. Pour the mixture into a square ovenproof dish (22 × 22 cm).
6. Bake in a preheated oven at 180°C for 35 minutes or until golden brown and a skewer inserted into the centre comes out clean.

SAUCE

1. Place all the ingredients in a small saucepan and heat, stirring, until combined. Keep warm.
2. As soon as the pudding comes out of the oven, pour over the hot sauce.

SERVES 12

PER SERVING

Energy (kJ) 538	Protein 2.7	Carbohydrate 32.2	Fat 3.1	GI 47.20	GL 15.2

STRAWBERRY-FLAVOURED MUFFINS

• 1 cup strawberry-flavoured Futurelife High Energy Smart Food
• ¹⁄₂ cup fat-free milk
• 3 tablespoons canola oil
• 1 jumbo egg
• 1 teaspoon vanilla extract
• 1 teaspoon baking powder
• ¹⁄₂ teaspoon bicarbonate of soda
• 2 tablespoons NaturLite strawberry fruit spread
• Olive oil cooking spray

1. Combine all the ingredients, except the fruit spread, in a bowl and mix well.
2. Melt the fruit spread in the microwave for 30 seconds and add to the muffin mixture.
3. Spray a muffin tin or silicone cupcake holders with olive oil cooking spray. Divide the mixture into 9 holes or cups, filling them halfway.
4. Bake in a preheated oven at 180°C for 10 minutes.

MAKES 9 MUFFINS

1 serving = 2 muffins

BECAUSE THE CARBOHYDRATE CONTENT OF EACH MUFFIN IS LOW, TWO MUFFINS COUNT AS ONE CARB!

PER SERVING

Energy (kJ) 380	Protein 2.6	Carbohydrate 5.1	Fat 6.6	GI 48.14	GL 2.45

CHEAT’S LEMON CURD ICE CREAM

Nestlé Country Fresh Lite Frozen Dessert has reduced fat and is also low GI, making it the perfect summer treat.

• 2 litres Country Fresh Lite vanilla-flavoured frozen dessert
• 1¹⁄₂ cups lemon curd (see page 162)

1. Take the frozen dessert out of the freezer to soften slightly.
2. Combine the lemon curd and frozen dessert in a freezer-proof container, folding in the lemon curd to make swirls. Cover the container and return to the freezer to set.

SERVES 20

IF YOU DON’T HAVE A SUITABLE FREEZER-PROOF CONTAINER, JUST SCOOP SOME FROZEN DESSERT FROM THE TUB TO MAKE ROOM FOR THE LEMON CURD.

PER SERVING

Energy (kJ) 892	Protein 2.2	Carbohydrate 29.5	Fat 10.26	GI 37.8	GL 11.14

MILLEFEUILLE

WITH GRANADILLA RICOTTA AND ROASTED STRAWBERRIES

Replacing the traditional puff pastry with phyllo makes for a lighter version of this popular French delicacy.

STRAWBERRIES

• 800 g fresh strawberries, hulled
• 1 tablespoon lemon juice
• 4 teaspoons xylitol

FILLING

• 250 g ricotta cheese
• 1 can (115 g) granadilla pulp
• 2 tablespoons fat-free cream cheese
• 3 tablespoons xylitol

PASTRY

• 3 sheets phyllo pastry
• Olive oil cooking spray

ROASTED STRAWBERRIES

1. Toss the strawberries with the lemon juice and xylitol.
2. Spread on a baking tray and roast in a preheated oven 180°C for 15 minutes, until just soft but not mushy. Set aside to cool.

GRANADILLA-RICOTTA FILLING

1. Combine the ricotta, granadilla pulp, cream cheese and xylitol in a bowl and mix until smooth. Place in the fridge to chill slightly.

PHYLLO PASTRY

1. Wet a clean tea towel with water and wring it out until it is just damp.
2. Place 1 sheet of phyllo pastry on top of the damp cloth. Spray with olive oil cooking spray. Fold the phyllo in half lengthways and spray with cooking spray again. Fold the phyllo in half from top to bottom (to make a rectangle) and spray once more.
3. Repeat with the remaining sheets, then cut the phyllo into 8 portions.
4. Place all the phyllo rectangles on a baking tray lined with baking paper and bake in a preheated oven at 200°C for 15 minutes. Remove from the oven and set aside to cool completely.

TO ASSEMBLE

1. Place one phyllo sheet on a serving dish and spread with half the ricotta mixture.
2. Cut the strawberries in half or into thick slices. Arrange half the strawberries over the ricotta mixture.
3. Top with the second layer of phyllo, spread with ricotta and scatter over the remaining strawberries.
4. End with the final layer of phyllo. Serve immediately or the pastry will go soggy.

SERVES 8

PER SERVING

Energy (kJ) 526	Protein 5.3	Carbohydrate 15.1	Fat 4.4	GI 39.77	GL 6.01

CHOCOLATE SWIRL MERINGUES

• 3 extra large egg whites
• ¹⁄₃ cup (60 g) Huletts SUGAlite
• ¹⁄₄ teaspoon lemon juice
• ¹⁄₄ teaspoon vanilla extract
• ¹⁄₂ teaspoon cornflour
• 1 tablespoon cocoa powder
• 2 tablespoons hot water
• 1 stick Canderel with Sucralose

1. In a clean metal bowl, whisk the egg whites until they form stiff peaks. (If you turn the bowl over, the mixture should stay in the bowl!)
2. Beat in the SUGAlite, 1 tablespoon at a time, until the egg whites are shiny and all the SUGAlite has been added.
3. Using a metal spoon, gently fold in the lemon juice, vanilla extract and cornflour.
4. In a small bowl, combine the cocoa powder, water and Canderel, stirring until smooth.
5. Drizzle 2 teaspoons of the cocoa mixture over the meringue mixture and stir it two or three times with a spoon to create a swirl effect (don’t overmix!).
6. Preheat the oven to 120°C.
7. Scoop spoonfuls of the mixture onto a baking tray lined with baking paper, leaving space between the meringues.
8. Put the meringues into the oven and immediately lower the heat to 100°C. Bake for 2 hours, then switch off the oven. Leave the oven door closed and allow the meringues to cool down inside.

MAKES 12 LARGE MERINGUES

PER SERVING

Energy (kJ) 57	Protein 1.0	Carbohydrate 5.0	Fat 0.1	GI 10.35	GL 0.51

CRUSTLESS ‘NO BAKE’ MILK TART

• 2 cups fat-free milk
• 3 tablespoons (3 sticks) Canderel with Sucralose
• 2 extra large eggs
• 2 tablespoons cornflour
• 1 tablespoon cake wheat flour
• 1 tablespoon vanilla extract
• 3 drops almond essence
• Ground cinnamon, for dusting

1. Place the milk and Sucralose in a medium saucepan. Heat until very hot, but not boiling.
2. Combine the eggs, cornflour, flour, vanilla extract and almond essence in a bowl and whisk until smooth.
3. Whisk about ¹⁄₂ cup of the hot milk into the egg mixture, then pour the egg mixture back into the saucepan with the milk.
4. Whisking continuously to prevent lumps, heat the mixture until it just comes to the boil and starts to thicken.
5. Pour the mixture into a 20 × 20-cm container. Sprinkle liberally with ground cinnamon. Cover with a lid or cling wrap and place in the fridge to set.

SERVES 6

PER SERVING

Energy (kJ) 453	Protein 8.2	Carbohydrate 11.4	Fat 3.1	GI 48.56	GL 5.2

LEMON DRIZZLE CAKE

• 1¹⁄₄ cups cake wheat flour
• 1¹⁄₂ teaspoons baking powder
• ³⁄₄ cup xylitol
• 3 large eggs
• Finely grated zest of 2 large lemons
• ¹⁄₂ cup Flora Extra Light reduced-fat spread
• Juice of 2 large lemons, strained to remove any pulp or pips
• 3 sticks Canderel with Sucralose
• Olive oil cooking spray

1. Combine the flour, baking powder, xylitol, eggs and lemon zest in a bowl and fold together with a wooden spoon.
2. Melt the margarine in the microwave and stir into the mixture.
3. Spoon the mixture into a loaf tin that has been sprayed with olive oil cooking spray.
4. Bake in a preheated oven at 180°C for 35 minutes or until a skewer inserted into the centre comes out clean.
5. Towards the end of the baking time, place the lemon juice and sweetener in a small saucepan. Bring to the boil, stirring, then simmer for 2–3 minutes to reduce slightly.
6. When the cake come out of the oven, poke holes in it with a wooden skewer and pour the lemon drizzle over the cake. Leave the cake in the loaf tin until cool, then turn out onto a rack.

MAKES 15 × 1.5-CM SLICES

1 serving = 1 slice

PER SERVING

Energy (kJ) 450	Protein 0.37	Carbohydrate 19.7	Fat 4.0	GI 40.01	GL 7.88

LOW-GI CHOCOLATE BROWNIES

Quinoa and sweet potato might seem like strange ingredients for a brownie, but as well as being a low-GI alternative for regular flour, they are packed with fibre and vitamins, making these brownies super-healthy as well as delicious. Try them!

• 150–200 g sweet potato (± ¹⁄₂ cup when mashed)
• ¹⁄₂ cup quinoa
• 2 cups water
• ¹⁄₂ cup Flora Extra Light reduced-fat spread
• ¹⁄₃ cup fat-free milk
• 3 extra large eggs
• ³⁄₄ cup cocoa powder
• ³⁄₄ cup xylitol
• 1 teaspoon baking powder
• 1 teaspoon bicarbonate of soda
• 1 teaspoon vanilla extract

1. Peel the sweet potato and cut into chunks. Boil in a little water until soft, then mash to a smooth consistency. Set aside to cool.
2. Place the quinoa in a saucepan with the water. Bring to the boil and cook for 15 minutes, then drain and set aside until completely cool.
3. Place the cooled quinoa, margarine and milk in a blender or food processor and blitz for about 5 minutes, until quite smooth.
4. Add the cooled sweet potato mash, together with the rest of the ingredients, and mix by hand until well combined.
5. Spray a 16 × 26-cm lamington tray with olive oil cooking spray. Pour the brownie mixture into the tray.
6. Bake in a preheated oven at 180°C for 40 minutes, or until a skewer inserted into the centre comes out clean. Leave the brownies to cool in the tray before cutting into squares.

MAKES 16 SQUARES

1 serving = 1 brownie

PER SERVING

Energy (kJ) 378	Protein 4.2	Carbohydrate 15.6	Fat 1.3	GI 31.09	GL 4.85

WHOLEWHEAT POPPY SEED RUSKS

Who doesn’t love a rusk with their mid-morning coffee? Here’s a healthy, low-GI version of this local favourite.

• ¹⁄₂ cup poppy seeds
• 2 cups fat-free milk
• 2 cups cake wheat flour
• ¹⁄₂ cup Wholewheat ProNutro
• ¹⁄₂ cup banana-flavoured Futurelife High Energy Smart Food
• ¹⁄₂ cup oat bran
• ¹⁄₄ cup Huletts SUGAlite
• 1 teaspoon baking powder
• 1 teaspoon bicarbonate of soda
• Pinch of salt
• 1³⁄₄ cups granadilla-flavoured Yogi Sip
• 2 extra large eggs
• ¹⁄₂ cup canola oil
• 4 tablespoons agave nectar
• Finely grated zest of 3 lemons

1. Place the poppy seeds and milk in a small saucepan. Bring to the boil, then lower the heat and simmer for 10 minutes. Strain the poppy seeds and reserve (you can discard the milk).
2. Combine the dry ingredients in a large bowl, mixing together well.
3. Add the remainder of the ingredients, including the poppy seeds, and stir to combine.
4. Spray a 34 × 24-cm oven pan with olive oil cooking spray and line with baking paper.
5. Pour the mixture into the oven pan and smooth the surface.
6. Bake in a preheated oven at 180°C for 25 minutes, then remove from the oven and set aside until completely cool.
7. Mark off 8 sections along the long side of the pan and 4 sections across the short side, then use a serrated knife to cut 32 rusks.
8. Place the rusks on a baking sheet and bake in a very low oven, with the oven door slightly ajar, for about 3 hours, or until the rusks are crisp. (Set the oven temperature to 70°C for a fan-assisted oven or 90°C for a normal oven.)

MAKES 32 RUSKS

1 serving = 1 rusk

PER SERVING

Energy (kJ) 627	Protein 4.0	Carbohydrate 17.0	Fat 7.3	GI 49.42	GL 8.4

BLUEBERRY SQUARES

WITH STREUSEL TOPPING

Replacing some of the cake flour with soya flour and ProNutro helps lower the GI of this recipe.

• 1 cup cake wheat flour
• ¹⁄₂ cup soya flour
• ¹⁄₂ cup Wholewheat ProNutro
• ¹⁄₂ cup Huletts SUGAlite
• ¹⁄₂ cup Flora Extra Light reduced-fat spread
• 2 eggs
• 1 teaspoon vanilla extract
• 1 teaspoon baking powder
• Pinch of salt
• 1 cup fresh or frozen blueberries

TOPPING

• ¹⁄₃ cup cashews, coarsely chopped
• 1 tablespoon ground almonds
• 1 tablespoon xylitol
• ¹⁄₄ teaspoon ground cinnamon

1. Place all the ingredients, except the blueberries, in a bowl and mix with a wooden spoon until well combined.
2. Fold in the blueberries. Pour the mixture into a 16 × 26-cm lamington tin lined with baking paper. Smooth the surface of the batter.
3. Sprinkle the streusel mixture over the batter and press in slightly.
4. Bake in a preheated oven at 180°C for 25 minutes. Set aside to cool before cutting into squares in the tin.

STREUSEL TOPPING

1. Combine all the ingredients in a small bowl.

MAKES 16 SQUARES

1 serving = 1 square

PER SERVING

Energy (kJ) 476	Protein 5.1	Carbohydrate 16.5	Fat 3.7	GI 39.16	GL 6.46

PEANUT BUTTER CHOCOLATE BISCUITS

• 1 cup no added sugar smooth peanut butter
• 1 tablespoon fat-free milk
• 1 jumbo egg
• ¹⁄₂ cup Huletts SUGAlite
• ¹⁄₄ cup cocoa powder
• ¹⁄₂ teaspoon vanilla extract
• ¹⁄₄ teaspoon baking powder
• Pinch of salt

1. Combine all the ingredients in a mixer or food processor and process just until it forms a cohesive dough.
2. Roll the mixture into walnut-sized balls. Place on a baking tray lined with baking paper, leaving space for the biscuits to spread as they bake. Flatten each ball slightly with a fork.
3. Bake in a preheated oven at 180°C for 10 minutes. When done, remove from the oven and leave on the baking tray until cool.

MAKES ABOUT 36 BISCUITS

1 serving = 2 biscuits

PER SERVING

Energy (kJ) 212	Protein 2.0	Carbohydrate 3.6	Fat 3.7	GI 9.41	GL 0.34

JAMS & PRESERVES

MAKING JAM WITHOUT SUGAR

1. A variety of sweetening agents can be used to make diabetes-friendly jams. The recipes that follow have all been tested using the sweetening agent specified. If you substitute one product for another, the result may not be the same.

HOW TO TEST WHETHER YOUR JAM IS DONE

1. To test whether jam has reached its setting point, place two or three saucers or small plates into the freezer for 5 minutes, until well chilled. Spoon a little hot jam onto a saucer and return to the freezer for 2 minutes. If the jam is gel-like and set, it is ready. If not, continue cooking for a further 5 minutes and then test again. If you use a cooking (sugar) thermometer, the jam should be ready when the temperature reaches 104°C.

PREPARING JARS AND STORAGE

1. When you are ready to make jam, wash the glass jars thoroughly in warm soapy water, rinse well and then turn them upside down and leave to dry on a drying rack. Before filling, place the jars and lids in preheated oven at 140°C for 10 minutes, to sterilize. Ladle the hot jam into the sterilized jar and seal. Turn the jar upside down for 2 minutes, then turn upright and set aside to cool. Label and date the jam or preserve. Store jams in the fridge for up to 2 weeks and preserves for up to a month.

PLUM JAM

• 600–650 g soft-skinned purple plums
• ¹⁄₂ cup xylitol
• 2 tablespoons water
• 1 teaspoon red wine vinegar

1. Halve the plums, remove the stones, and cut into quarters (the skin can be left on).
2. Place the ingredients in a heavy-based saucepan. Cook for about 35 minutes on medium heat, stirring frequently so the jam doesn’t burn. After about 25 minutes, start testing to see whether the jam has reached setting point (see above).
3. Once the jam reaches setting point, scoop it into sterilized jars (see above) and set aside to cool. When the jam is cold, seal with the lid and place in the fridge.

MAKES ABOUT 2 CUPS (20 PORTIONS)

1 serving = 1 heaped tablespoon

PER SERVING

Energy (kJ) 123	Protein 0.2	Carbohydrate 8.4	Fat 0.0	GI 22.0	GL 1.85

MICROWAVE BERRY JAM

• 350 g frozen mixed berries
• 1 cup xylitol
• 2 tablespoons freshly squeezed lemon juice

1. Place all the ingredients in a microwave-proof dish with high sides.
2. Microwave on High (100% power) for 4 minutes, then stir. Repeat four more times, for a total of 20 minutes’ cooking time.
3. Microwave on High for another 3 minutes and stir again. During this time, keep testing for the setting point (see opposite).
4. While still hot, place the jam in sterilized jars and set aside to cool. Once cold, seal the jar and place in the fridge.

MAKES ABOUT 1 CUP (10 PORTIONS)

1 serving = 1 level tablespoon

PER SERVING

Energy (kJ) 259	Protein 0.2	Carbohydrate 20.8	Fat 0.1	GI 14.3	GL 2.98

STRAWBERRY-VANILLA JAM

• 200 g strawberries, washed and hulled
• ¹⁄₂ cup Huletts SUGAlite
• 3 tablespoons water
• 1 vanilla pod, split and seeds scraped out
• ¹⁄₂ teaspoon apple cider vinegar or lemon juice

1. Place all the ingredients in a saucepan (if the strawberries are big, halve or quarter them first). Boil for about 30 minutes, stirring every few minutes, until the mixture reaches setting point (see opposite).
2. While still hot, place the jam in sterilized jars and set aside to cool. Once cold, seal the jar and place in the fridge.

MAKES ABOUT 1 CUP (10 PORTIONS)

1 serving = 1 level tablespoon

PER SERVING

Energy (kJ) 90	Protein 0.2	Carbohydrate 10.4	Fat 0.1	GI 11.61	GL 1.21

GOOSEBERRY JAM

• 2 cups fresh or frozen gooseberries
• 1 cup water
• 1 tablespoon agave syrup
• 1¹⁄₂ teaspoons Simply Delish Zero peach-flavoured jelly powder

1. Place the gooseberries and water in a heavy-based pot. Bring to the boil for 20 minutes, then remove from the heat.
2. Add the agave syrup and jelly powder and stir through.
3. While still hot, spoon into a sterilized jar. Leave to set and cool, then seal and refrigerate.

MAKES ABOUT 1 CUP (10 PORTIONS)

1 serving = 1 level tablespoon

PER SERVING

Energy (kJ) 99	Protein 0.6	Carbohydrate 3.0	Fat 0.2	GI 37.34	GL 1.12

EASY ORANGE MARMALADE

• 3 medium oranges
• 3¹⁄₂ cups water
• ³⁄₄ cup xylitol

1. Cut the oranges in half lengthways and slice thinly crossways, into half-moons. Remove any pips and excess pith.
2. Place the sliced oranges and water in a non-metallic bowl and leave to soak overnight.
3. Place the oranges and the soaking water into a heavy-based saucepan. Cover with a lid, bring to the boil and boil for about 50 minutes, until the oranges are soft.
4. Add the xylitol and continue to boil, with the lid off, for a further 50 minutes, until setting point is reached (see page 158).
5. Spoon into sterilized jars and leave to cool, then seal.

MAKES ABOUT 2 CUPS (20 PORTIONS)

1 serving = 1 heaped tablespoon

PER SERVING

Energy (kJ) 136	Protein 0.2	Carbohydrate 9.9	Fat 0.0	GI 17.8	GL 1.78

APRICOT JAM

• 250 g soft-eating dried apricots
• Juice of 1 orange, strained
• 1¹⁄₂ cups water
• 1 sachet Canderel Crunch with Sucralose

1. Place all the ingredients in saucepan. Simmer for about 30 minutes.
2. Increase the heat to a rapid boil and cook for 15 minutes, or until the jam has reached setting point (see page 158). After about 10 minutes, mash the apricots with a fork to remove any lumps.
3. While still hot, place the jam in sterilized jars and set aside to cool. Once cold, seal the jar and place in the fridge.

MAKES ABOUT 1 CUP (10 PORTIONS)

1 serving = 2 level tablespoons

PER SERVING

Energy (kJ) 241	Protein 0.7	Carbohydrate 13.2	Fat 0.1	GI 31.3	GL 4.13

LEMON CURD

• ¹⁄₂ cup lemon juice
• ¹⁄₂ cup xylitol
• 2 extra large eggs
• Zest of 2 lemons
• 1 teaspoon stevia powder

1. Place the lemon juice and xylitol in a double boiler (or a bowl placed over a saucepan) and heat gently, stirring, until the xylitol dissolves. Remove from the heat and set aside for a few minutes to cool.
2. Lightly beat the eggs in a bowl.
3. Stir 3 tablespoons of the lemon juice mixture into the beaten eggs, 1 tablespoon at a time, while whisking continuously.
4. Stir the egg mixture into the lemon juice mixture and place back on the heat.
5. Add the lemon zest and stevia and keep whisking until the mixture thickens. Pour into a sterilized jar and leave to cool. Seal the jar and store in the fridge.

MAKES ABOUT 1 CUP (10 PORTIONS)

1 serving = 2 level tablespoons

PER SERVING

Energy (kJ) 190	Protein 1.5	Carbohydrate 11.3	Fat 1.1	GI 8.0	GL 1.0

GUAVA AND CINNAMON PRESERVE

• 2 cups water
• ¹⁄₂ cup xylitol
• 250 g fresh guavas, peeled and cut into chunks
• 1 stick cinnamon

1. Place the water and xylitol in a saucepan and boil for 20 minutes, until reduced to a syrup.
2. Add the guavas and cinnamon stick and cook for 5 minutes, or until the guavas are just tender.
3. Place the guavas in wide-mouthed sterilized jars. Top up with the syrup and leave to cool. Refrigerate for up to a week.

1 serving = 1 guava

PER SERVING

Energy (kJ) 331	Protein 0.4	Carbohydrate 23.4	Fat 0.1	GI 11.36	GL 2.65

PEAR AND GINGER PRESERVE

• 1 cup (250 ml) water
• 2 tablespoons agave syrup
• 2-cm piece fresh ginger, peeled and thinly sliced
• 2–3 fresh pears, sliced lengthways into 6 pieces (no need to peel the pears)

1. Bring the water to the boil in a small saucepan. Add the agave syrup and the sliced ginger.
2. Add the sliced pears and boil for 4 minutes, making sure the pears are fully submerged. The pears will still be firm, but they will soften up in the jar.
3. Place the cooked pears into sterilized jars and top up with the syrup. Leave to cool, then seal and refrigerate for up to 1 week.

1 serving = 1 pear

PER SERVING

Energy (kJ) 450	Protein 0.4	Carbohydrate 22.9	Fat 0.1	GI 35.0	GL 8.05

TOMATO-CHILLI RELISH

Try this as a burger relish or serve with cold meats.

• 1 tablespoon canola oil
• ¹⁄₂ large red onion, diced
• 1 whole Serrano (hot green) chilli
• 1 kg jam tomatoes, cored, stem removed and cut into chunks
• 4 Granny Smith apples, unpeeled and cut into chunks (retain the pips)
• 1 cup water
• ¹⁄₂ cup xylitol
• 2 teaspoons red wine vinegar
• ¹⁄₂ teaspoon salt

1. Heat the oil in a large saucepan. Sauté the onion until soft but not brown.
2. Cut 6–9 slits in the chilli and add it, together with the rest of the ingredients (including the apple pips), to the pan.
3. Bring to the boil, cover and simmer for 50 minutes.
4. Remove the lid and boil rapidly, stirring frequently, for another hour, or until a chutney-like consistency is reached.
5. Towards the end of the cooking time, skim off the skins and pips of the apples and tomatoes (which will have separated).
6. Spoon the hot relish into sterilized jars and leave to cool. Once cold, seal and store in the fridge. (You can either remove the whole chilli or leave it in the jar.)

MAKES ABOUT 2 CUPS (20 PORTIONS)

1 serving = 2 level tablespoons

PER SERVING

Energy (kJ) 212	Protein 0.5	Carbohydrate 11.7	Fat 0.8	GI 17.36	GL 2.03

BALSAMIC ONION MARMALADE

This is delicious served with cold roast chicken, or on a burger.

• 1 tablespoon canola oil
• 1 kg red onions, peeled and thinly sliced
• ¹⁄₃ cup water
• 1 tablespoon balsamic vinegar
• 1 tablespoon agave syrup
• 1 sprig thyme
• ¹⁄₄ teaspoon salt

1. Heat the oil in a large saucepan. Sauté the onions over a low heat for about 40 minutes, with the lid on, until the onions are very soft, but still translucent.
2. Add the rest of the ingredients and boil rapidly for about 15 minutes, until the mixture has thickened and all the water has evaporated.
3. Remove the thyme and leave the onions to cool down. Once cold, place in a glass jar or non-metallic container and store in the fridge.

MAKES ABOUT 1 CUP (10 PORTIONS)

1 serving = 1 level tablespoon

PER SERVING

Energy (kJ) 258	Protein 0.9	Carbohydrate 9.5	Fat 1.6	GI 25.85	GL 2.45

SPICY PICKLED ONIONS

• ²⁄₃ cup water
• ²⁄₃ cup apple cider vinegar
• 1¹⁄₃ cups white wine vinegar
• 4 cloves garlic, peeled and halved
• 2 tablespoons xylitol
• 2 teaspoons sriracha or hot pepper sauce
• 10 black peppercorns
• 9 shallots or pickling onions, peeled

1. Place all the ingredients, except the shallots or onions, in a saucepan and bring to the boil, then remove from the heat.
2. Place the shallots or onions in a sterilized jar. Pour over the boiling liquid to cover.
3. Leave to cool, then seal and store in the fridge.

SERVES 3

1 serving = 3 pickled onions

PER SERVING

Energy (kJ) 264	Protein 1.1	Carbohydrate 16.3	Fat 0.1	GI 25.0	GL 4.07

SWEET AND SOUR PICKLED PEPPERS

• 1¹⁄₂ cups red wine vinegar
• 2 sprigs thyme
• 2 cloves garlic, halved
• 1 teaspoon Canderel with Sucralose
• 1 large red pepper, deseeded and finely sliced

1. Place the vinegar, thyme, garlic and sweetener in a saucepan and bring to a low simmer.
2. Add the sliced peppers and simmer for 5 minutes.
3. Pour into a sterilized jar, leave to cool, then seal and store in the fridge.

SERVES 3

1 serving = 2 heaped tablespoons

PER SERVING

Energy (kJ) 84	Protein 0.9	Carbohydrate 2.9	Fat 0.1	GI 20.0	GL 0.6