Posts tagged ‘recipes’

LOW GI APPLE MUFFINS

I have a great recipe for Low GI muffins, that I make time and time again.  I have passed the recipe for these yummy muffins on to lots of friends and family.  Everyone wants me to make muffins for them, but I simply can’t keep up with the demand.

Besides being Low GI, this recipe uses very little sugar (just two tablespoons of honey across 18 muffins plus whatever natural sugars are in the fruits), is low fat and non-dairy. They are really yummy, so you can enjoy them and be guilt free!

When I go for my triathlon training sessions, I take a muffin with me to have afterwards, as it is a 45 minute car trip to get home and I really need to eat within 15 minutes of exercising.

INGREDIENTS:

1

3 egg whites

2

4 tablespoons oil
2 tablespoons honey
1 cup soy milk

3

2 cups pie apple (1 x 300 g can – no added sugar)
½ cup chopped walnuts
1 cup sultanas

4

3 cups wholemeal SR flour
1 teaspoon mixed spice
1 teaspoon cinnamon
2 tablespoons LSA*

METHOD:

Preheat the oven. Get muffin pans ready (either brush with olive oil or line with patty cases).

1   Beat the egg whites until stiff.

2  Add the oil, honey and soy milk and blend thoroughly. (If you want to you can add some or all of the egg yolks into the mixture.)

3   Add the apple, walnuts and sultanas and mix.

4  Add the flour, spices and LSA and stir gently until combined.

5  Spoon into muffin tins. Bake in a moderate oven (200 deg C or 150 deg C if fan forced) for 15-17 minutes or until cooked.

6  Cool on wire racks to maintain crispy outside, or wrap in a tea towel if you prefer them soft.

Makes about 18 regular sized muffins, or about 10 texas sized muffins.

TIP: They freeze well and can easily be defrosted in the microwave.

* LSA stands for Linseeds, Sunflower seeds and Almonds. You can buy it ready made in health food stores, or make your own by grinding together 3 cups linseeds (flaxseeds) 2 cups sunflower seeds and 1 cup almonds.

VARIATIONS:
–  Use some other kind of tinned fruit, eg apricots, pineapple, cherries.
–  Use muesli instead of the walnuts.
–  Use chopped dried apricots instead of the sultanas.

If you use this recipe and like it, please come back and leave me a comment!

SUZI

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February 22, 2009 at 11:28 am Leave a comment

WHAT IS LOW GI EATING?

If you have tried diets before and found that they do not work over the long term (your weight creeps back up when you finish the diet), my advice is to forget about diets and focus instead on building new eating habits based on LOW GI EATING.

What is Low GI eating?

In very simple terms, the Glycemic index and the Glycemic load are ways to measure the effect food has on our blood glucose levels and the rise and fall of insulin in our bodies. When we begin to have a basic understanding of how our bodies respond to eating Low, Moderate, and High Glycemic foods, then we can make food choices that will support us in attaining our ideal body size.

The Glycemic Index (GI) measures how quickly foods that contain carbohydrates raise your blood glucose level. The GI is measured by taking a person’s blood glucose levels at regular intervals. Foods like cooked white potatoes have a high GI because they raise blood glucose at almost the same rate as eating pure sugar. Foods like raw broccoli have a low GI because it takes a long time for those carbohydrates to increase blood glucose levels. When we eat high GI foods, our bodies respond by releasing insulin, the hormone that transports glucose to your cells.

Here’s why this is so important: Our bodies are in fact designed to use glucose as our fuel. When we eat low GI foods, this fuel is absorbed at a gradual pace, allowing our body to burn this fuel as we need it. On the other hand when we eat high GI foods, they are converted to glucose very rapidly, which will often trigger a release of too much insulin into the blood, otherwise known as an insulin reaction.

During an insulin reaction, the body is cleared of glucose, causing an energy crash. This usually causes cravings for more fast acting high GI carbohydrates. In addition, when too much glucose is in the blood – the excess is stored as fat. This negative cycle is common in our western society where high GI foods are the norm – I am sure you have experienced it. This cycle is the foundation for being overweight and/or being obese. In order to achieve healthy blood glucose levels, learn the difference between low, moderate and high Glycemic foods. Once you have this awareness begin to eliminate the high GI foods from your diet and replace them with low and moderate GI foods whenever possible. For example, replace potatoes, pasta, rice, bread, sugar with low GI alternatives (for example, basmati rice instead of jasmine rice).

Want more information on low GI foods? Go to www.glycemicindex.com for a list of foods and their GI. You will also find some great low GI recipes at http://www.taste.com.au/recipes/collections/low+gi

Put yourself on the road to health and vitality – with low GI eating.

January 28, 2009 at 5:08 am Leave a comment


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