- How easy it is to take a regular recipe and convert it to a low GI recipe
- That it is not more expensive to eat low GI and healthy meals.
| This is what you need to remember then converting a recipe. |
Add to the recipe a Low GI item , you will see in this example that I added Baked Beans.You then need to lower the protein so I used less Mince. Make sure that the Low GI Item plus the protein = about 200g per serving. So I had 4 servings x 200 g = 800g. My protein and my Low GI Item = 400g plus 410g = 810g. That is close enough.The protein should not be more than the low GI item.
Try not to add any extra fat I added no fat as the mince all ready has a portion of fat, if you think the mince is sticking when browning it, add a small amount of water.
Always substitute the protein with the lowest fat variety that you can find I used extra lean instead of topside mince. Decide if you are going to add the cheese or not I really like cheese so I would weight up if my sugars had been good all day I would add it if not I would leave it out.Try stick to a match box size of cheese added to a recipe.(Hard I know.)
Always lower the Carb. portion. The original recipe was for 500g Spaghetti that is 125g per serving, you will see that I used 60 % of this you do not need extra as the beans are very filling.
Finally the portion sizes that you dish up should be directed by the size of your hand. Starch/ Carb should be the size of your fist. Protein should be the size of your palm, the Bolognaise is the protein in this case all though it is mixed with other food try to use the palm as an idea a little more a little less never killed an one.And then at least the rest of your plate should be Vegetables, be careful with the following Veg - Carrots,Pumpkin and Butternut.
Otherwise most other Veg should be fine , be sure to check a GI list to be sure you know your low, medium and high GI foods. A good book to get is The South Africa Glycemic Index and Glycemic load guide. By Gabi Steenkamp and Liesbet Delport.
Gabi's website also assists. http://www.gabisteenkamp.co.za/recommended_food_list.htm
If you are willing to make the changes it is easy and low GI food is nice. I have heard people say but my kids don't like bean or lentils, this is rubbish over time you kids won't even know spaghetti bolognaise existed with out bean or lentils.
| Now , this is the giant gap of no return. Adding a table in blogger takes some coding knowledge which I do not know at all. I managed to get the table in. Scroll down, but the gap remains. Sorry. | ||||||
| SCROLL DOWN PLEASE | ||||||
| Low GI Spaghetti Bolognaise | AMOUNTS | UNIT | PICK N PAY COST | COST PER | TOTAL COST | FAT AND CARBS |
| INGREDIENTS | REQUIRED | PER SERVING | ||||
| EXTRA LEAN BEEF MINCE | 400 G | 0.40 | 79.98 | KG | 31.99 | TOTAL FAT (g) - 3.3 g |
| TOMATO AND ONION MIX | 1 TIN | 1.00 | 7.50 | TIN | 7.50 | CARBS (g) - 38.6 g |
| BAKED BEANS | 1 TIN | 1.00 | 6.99 | TIN | 6.99 | |
| MIXED HERBS | 5 ML | 5.00 | 0.17 | PER ML | 0.83 | |
| SWEET BASIL | 5 ML | 5.00 | 0.17 | PER ML | 0.83 | |
| BEEF STOCK (USE HALF A STOCK CUBE) | 300ML | 0.50 | 0.62 | PER CUBE | 0.31 | |
| WORCHESTER SAUCE | 10 ML | 10.00 | 0.06 | PER ML | 0.60 | |
| BROWN SUGAR | 5 ML | 5.00 | 0.11 | PER ML | 0.57 | |
| WHOLE WHEAT SPAGHETTI | 300 G | 300.00 | 0.03 | PER GRAM | 8.39 | |
| CRUSHED GARLIC | 5 ML | 5.00 | 0.08 | PER ML | 0.40 | |
| SALT AND PEPPER TO TASTE | 58.42 | |||||
| SERVES 4 | 14.61 | |||||
| Regular Spaghetti Bolognaise | AMOUNTS | UNIT | PICK N PAY COST | COST PER | TOTAL COST | FAT AND CARBS |
| INGREDIENTS | REQUIRED | PER SERVING | ||||
| BEEF MINCE | 500 G | 0.50 | 66.98 | KG | 33.49 | TOTAL FAT (g) - 12.6 g |
| TOMATO PASTE | 10 ML | 10.00 | 0.07 | PER ML | 0.75 | CARBS (g) - 103.8 g |
| TOMATO PUREE | 250 ML | 1.00 | 10.49 | TIN | 10.49 | |
| SWEET BASIL | 5 ML | 5.00 | 0.17 | PER ML | 0.83 | |
| BEEF STOCK (USE ONE STOCK CUBE) | 550 ML | 1.00 | 0.62 | PER CUBE | 0.62 | |
| CARROTS | 2 EA | 2.00 | 0.35 | EACH | 0.70 | |
| ONION | 1 EA | 1.00 | 0.80 | EACH | 0.80 | |
| SPAGHETTI | 500 G | 1.00 | 9.99 | 500 G | 9.99 | |
| PARMESAN CHEESE | 30 G | 30.00 | 0.18 | PER GRAM | 5.34 | |
| BUTTER | 30 G | 30.00 | 0.06 | PER GRAM | 1.80 | |
| 64.81 | ||||||
| SERVES 4 | 16.20 |
| You will notice that the Low GI food is cheaper than the regular meal. I served this meal with a simple salad. Lettuce, tomato, cucumber and a little feta. You may be asking why I am telling you this prior to the biggest food extravagance of the year Christmas. Here are my Christmas tips: Try and eat healthier on the other days, that are not party days. Don't be to strict on yourself on Christmas day, it will not help and make for a miserable day. These are memories you want to cherish not regret. Remember the portion sizes using your hand. Eat the gammon but remove the fat. Try eat more of the turkey than the other meats but remove the skin. Look at what is on offer most Christmas tables have at least something good like green beans take a big serving of that. Try your best to not take too many roast potatoes but it is Christmas. As for the dessert take a small portion and use ice cream instead of cream. If you are at family and they will not mind bring a cartoon of your own sugar free Ultramel custard to have with your dessert. Most hosts these days get guests to contribute to the meal, here is your opportunity to search the internet and bring something healthy that other guests will enjoy as well. Here are a few links to help inspire you with healthier Christmas recipes. http://www.kalynskitchen.com/2012/01/recipe-for-ham-and-cauliflower.html http://www.kalynskitchen.com/2010/09/recipe-for-black-bean-salad-with-jicama.html https://www.thehealthychef.com/2013/12/my-favourite-christmas-recipes/ http://alldayidreamaboutfood.com/2014/10/best-low-carb-maple-pecan-pie.html My simple recipe for Low GI Spaghetti Bolognaise Ingredients 400g Extra Lean beef mince 5ml Crushed Garlic 1 Tin(410g) Tomato and Onion Mix 1 Tin (410g) Baked Beans 300ml Beef Stock 10ml Worchester Sauce 5ml Brown Sugar 5ml Dried Mixed Herbs 5ml Dried Sweet Basil Salt and Pepper to taste 300 g Wholewheat Spaghetti Method
Here's to a healthier Christmas. Bye for now Kim |
