High Protein, Low GI, Bold Flavor: Recipes to Boost Health by Fiona Carns

By Fiona Carns

This is boldly flavored, nutritious meals on the cutting edge of the nutritional curve. encouraged by way of her long-standing curiosity in hugely nutritious, waistline-friendly consuming, caterer and cookbook writer Fiona Carns constructed the high-protein, low-GI weight-reduction plan showcased right here. fine quality, high-protein elements (including lean meats and fish) fill you up with no the fat—while low-GI culmination, greens, and grains continue you going with no blood glucose spikes.

Here are dozens of one-recipe foodstuff for breakfast, lunch, and dinner that use minimally processed parts (but that are effortless adequate for daily cooking)—plus 18 complementary facets and a half-dozen lowfat, low-GI desserts—food that's ideally suited to our instances.

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Thankfully, there are some excellent canned and frozen products available that have been picked at their prime and snap-frozen or packaged, retaining valuable vitamins and minerals. A word of warning: As with low-fat, there are new low-carb and low-GI items hitting the supermarket shelves daily. The low-GI endorsements on packaged food do not necessarily mean the food is good for you and can be consumed with abandon. Similarly, the fact that one brand is labeled “low carb” or “low GI” does not automatically make it superior to another brand that makes no mention of the glycemic index or carbohydrate content.

Sardines are an excellent source of protein, calcium, vitamins A, B2, B12, and niacin, and omega-3 oil and should be included in your weekly diet. 369 calories; 17 g protein; 36 g carb; 21 g fat; 1 g saturated fat; 0 mg cholesterol; 6 g fiber; 481 mg sodium Smoked Salmon and Avocado with Vincotto To add a bit of extra punch, mix a little grated horseradish with the cottage cheese. Reduce the carbs in this nutritious breakfast by using low-carb crispbread, or forget the bread altogether and serve the salmon on lean bacon, with lettuce as a base.

Tomato passata is available online and in some stores (Cento is one brand), but if you can’t find it you can use tomato sauce or process whole canned tomatoes in juice until smooth. Tuna Canned tuna is an absolute must in my pantry. I prefer tuna packed in olive oil and avoid varieties packed in soybean or other types of oil. If the oily taste is not to your liking, you can rinse the tuna before using it or purchase tuna packed in water. Because tuna harbors more mercury than smaller varieties of fish, use common sense and enjoy it as an occasional meal.

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