70 gi Recipes

Dried apricot (135g/4 1/2oz roughly chopped ), Sultana (85g/2 3/4oz), Unsweetened apple juice (low gi 250ml/8fl oz), Self-raising flour (stone ground 360g/12 oz), Baking powder, Mixed spice, Oat bran (unprocessed 70g/2 1/4oz), Brown sugar (or low-calorie sweetner suitable for baking), Eggs (lightly beaten ), Buttermilk (250ml/8fl oz), Olive oil, Mashed banana (just ripe 240g/7 2/3oz)

Eggs, Butter or 1 tsp margarine, Low-fat cream cheese, Grain bread (granary bread)

Chickpeas, Lemon juice (1 lemon), Tahini, Garlic clove, crushed, Water (including the canning liquid), Ground cumin, Salt, Olive oil, Paprika

Brown basmati rice, Onion, finely chopped, Stalk celery, chopped, Grapes, Raisins, Peas, Almonds, Olive oil, Ground cumin, Coriander, Turmeric, Salt and pepper

Rolled barley (150g/5oz), Plain flour (stone ground wholemeal 120g/4oz), Ground ginger, Sunflower seeds (40g/1 1/3oz), Sultana (40g/1 1/2 oz), Crystallized ginger (chopped ), Olive oil, Honey (yellow box suggested), Unsweetened apple juice (low gi 185ml/6fl oz)

Cooked chicken, diced, Brown rice, Red pepper, diced, Peas, Sweetcorn, Spring onion, chopped, Olive oil, Soy sauce, Sesame oil

Leek, trimmed and chopped, Potato , scrubbed and diced, Green lentils, Olive oil, Butter, Water, Semi-skimmed milk, Parsley, Chicken stock cube

Steak, sliced in thin pieces, Head broccoli, cut in bite size pieces, Oil, Sliced water chestnuts, drained, Water , 1 tsp chicken bouillon granules, 2 tsp corn starch, 1/4 cup orange juice, 2 tsp sugar, 2 tsp soy sauce, 1 tsp gi, White rice, Dinner roll, Butter

Brown rice, Spring onion, chopped, Mushrooms, sliced, Ham, chopped, Prawns, Snow peas, Carrot, diced, Red pepper, diced, Olive oil, Soy sauce

Green beans, trimmed and cut into 1 lengths, Garlic, finely chopped, Mustard seeds (black ), Dried red) chili pepper, finely chopped, Olive oil, Salt, Sugar

Brown flour, Yacon, Milled chia ., Peanut butter, Coconut oil ., Eggs ., Agave nectar, Banana, Raw cane sugar ., Baking soda

Red lentils, Carrot, grated, Onion, finely chopped, Butter, Cumin seeds, Ground coriander, Turmeric, Chili powder , or, Curry powder, Fresh) coriander, chopped, Water (plus an extra 200ml)

Wholewheat flour, Baking powder, Brown sugar, Oat bran, Cinnamon, Allspice, Ginger, Salt, Oats, Dried apricots, chopped finely, Almonds, sliced, Apple puree, unsweetened, Apple juice, unsweetened, Eggs, Oil

Butter, Oil, Celery, finely chopped, Onion, finely chopped, Chestnut or brown mushrooms , chopped, Pearl barley, Vegetable or chicken) stock, Mixed herbs, Semi-skimmed ) milk

Whole) red peppers, Brown rice, uncooked weight, Sweetcorn, Tomato, chopped, Green beans , blanched in boiling water and chopped, Onion, finely chopped, Pumpkin seeds, Almonds, sliced, Tabasco , or hot pepper sauce, Thyme, Marjoram, Cayenne pepper

Oil (for frying ), Onion, chopped, Curry paste, Tomatoes, chopped, Skinless chicken thighs or 4 chicken thigh fillets, Baby spinach, Plain yogurt, Coriander leaves , a handful

Ripe bananas, peeled, Egg whites or 2 whole organic eggs, Honey or 1/2 cup pure maple syrup, Macadamia nut oil or 1/2 cup grapeseed oil, Ground cinnamon, Vanilla protein powder or 1/2 cup skim milk powder, Baking powder, Buckwheat flour, Blueberries, Chopped dried pears (optional), Chopped dried dates (optional), Chopped dried apricot (optional)

Brown or chestnut ) mushrooms, sliced, Olive oil, Onion, finely chopped, Garlic, crushed, Ginger, finely chopped, Cumin seeds, Chopped tomatoes, Chili powder, Ground coriander, Turmeric, Salt, Coriander, chopped, Yoghurt, Almonds, sliced & toasted, Garam masala, Basmati rice (uncooked weight)