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09
Jan

Recipes

Avacado Black Bean Salad  (med. GI)   Makes a great fill for a corn tortilla.

1 can of corn kernels (drained)

(spray olive oil in a non stick pan and toast the corn kernels until slightly brown.  Then cool to room temp.)

 

Combine next 3 ingredients in a salad bowl:

1 cup black beans (rinsed and drained)

1 cup sliced cherry tomatoes

1 medium diced avocado

Add the corn kernels once cooled.

 

Toss with this spicy vinaigrette:

2 tbsp apple cider vinegar

1 tsp fresh lime juice

¼ tsp ground cumin

¼ tsp chili powder (or to taste)

2 tsp maple syrup

2 tbsp olive oil

 

Serve over wild rice or greens.

  

Greek Spiced Baked Shrimp (low GI)  – More fish in your life = a better life!

1 med onion

2 garlic cloves

3 tbsp extra virgin olive oil

½ tsp hot red pepper flakes

½ tsp ground cinnamon

¼ tsp ground allspice

1 – 28 oz can diced tomatoes in juice

A pinch of sugar (see Xylitol below*)

1 ¼ lbs large peeled and deveined shrimp (thawed if frozen)

2.3 cups feta, crumbled

2 tbsp chopped fresh dill

 

Preheat oven to 375F with rack in middle.

 

Cook onion and garlic in olive oil with ¼ tsp sea salt in a 4 L heavy saucepan over medium heat until softened (~ 4mins). Stir in spices and cook, stirring 30 seconds. Add tomatoes and xylitol and summer uncovered stirring occasionally , until slightly thickened about 20 mins.  Remove from heat. 

Season shrimp with 1/8 tsp sea salt, then stir into tomato sauce. Transfer to a 2L shallow baking dish and top with feta.  Bake until just cooked through, 18 to 20 mins.  Serve sprinkled with dill.

Makes 4 servings.

1 serving: 38 g protein

 

*Xylitol  (GI 13)

 

Though this sounds chemical this is an excellent low gi sweetener and can be substituted cup for cup with most recipes.  It can be purchased at most health food stores.  It is found in the fibres of many fruits and vegetables, including various berries, corn husks, oats and mushrooms.  It can be extracted from corn fibre, birch, raspberries and corn.  Xylitol is roughly as sweet as sucrose with only 2/3 the food energy.

 

Blueberry Chia Pancakes  (Low GI)   A super food breakfast!

1 cup ground chia seeds

½ tsp sea salt

2 tbsp xylitol

4 eggs

1 cup blueberries

1/2 cup unsweetened almond milk

1/2 tbsp coconut oil or spray olive oil

strawberries

dollop of 0% Greek yogurt (organic)

Mix your chia, salt, xylitol, eggs, blueberries, and unsweetened almond milk in a mixing bowl. Prepare your pan with oil and pour your mixture onto the pan. Allow your pancakes to cook. Once your pancakes are fully cooked add some extra berries on top. Top with greek yogurt for the extra protein hit in the morning.  This recipe makes 3 to 4 pancakes.

13
Nov

Recipe

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