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Following his recent diagnosis with the pre-diabetic
condition Syndrome X, celebrity chef Antony Worrall Thompson realised
he needed to change his diet to preserve his health. Facing
the prospect of a difficult eating regime that would leave him
starving and constantly craving forbidden foods, Antony researched
the alternatives. “I discovered GI eating “,
he says, “and I have now lost 2 stone. I can still
enjoy my favourite tasty foods while eating healthily”.
Click
here to find out more about GI Eating
Here are 3 quick and simple low GI recipes to get you started
with low GI eating…. |
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Spicy Mushrooms on
Burgen Soya &
Linseed Toast
1 onion, finely diced
1 teaspoon grated
ginger
1 garlic clove, finely
diced
1 chilli, de-seeded
and finely diced
1 tablespoon sesame
oil
275g (10oz) button
mushrooms, quartered
150ml (¼ pint) dry white wine
1 tablespoon light
soy sauce
Ground black pepper
2 large slices Burgen
Soya & Linseed bread, toasted
2 spring onions,
sliced
1 tablespoon chopped
coriander
1 tablespoon chopped
mint
2 tablespoons fat
free Greek-style natural yogurt
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| Cook the onion, ginger, garlic and
chilli in the oil over a
moderate heat until the onion
has softened. Turn up the heat, add the mushrooms and cook for 5
minutes |
| Add the wine and soy sauce and cook for
a further 5 minutes or until the mushrooms are well cooked and
the liquid has reduced to about 4 tablespoons. Season to taste
with black pepper |
| With a slotted spoon lift the mushrooms
and place them on the toast,
scatter with the spring onions,
coriander and mint and top
with a spoonful of yogurt |
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Leek and Pea Soup
Peas lower the GI of a dish, but it doesn't
matter if you can't
find fresh ones. Nowadays frozen peas are just as nutritious.
Serve with some Burgen Soya & Linseed
croutons.
10g (½ oz) unsalted butter
2 leeks, chopped,
washed and well drained
1 teaspoon chopped
fresh thyme leaves
1 garlic clove, finely
chopped
900ml (1½ pints) chicken or vegetable stock
275g (10oz) shelled
or frozen peas
1 round lettuce,
washed and chopped
1 tablespoon finely
chopped mint
Ground black pepper
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| Melt the butter in a saucepan and cook
the leeks with the thyme and garlic over a gentle heat until
soft but not brown, adding a dash of water if necessary to prevent
sticking |
| Add the stock and bring to the boil. Add
the peas and lettuce and continue cooking until the peas are
tender |
| Stir in the mint and, if you like, liquidise
about half the mixture. Return to the rest of the soup, reheat
and season to taste with black pepper |
| Serve with Burgen Soya & Linseed
croutons |
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Crab and Asparagus Fettuccine with Herbed Toasted Burgen Soya & Linseed Breadcrumbs
2 tablespoons extra-virgin olive oil
1 shallot, finely
diced
1 tablespoon chopped
lemon thyme leaves
2 teaspoons anchovy
essence
150ml (¼ pint) dry white wine
150ml (¼ pint) fish stock
350g (12oz) asparagus,
trimmed and cut into 2.5cm (1 inch)
pieces
250g (9oz) white
crab meat
400g (14oz) fresh
fettuccine
10g (½ oz) unsalted butter
Juice of 1 lemon
4 tablespoons chopped
parsley
Ground black pepper
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| Heat the olive oil in a heavy-bottomed
frying pan, add the shallot and cook gently until soft but not brown.
Add the thyme, anchovy essence, wine and fish stock and bring to
the boil. Reduce to a simmer |
| Meanwhile bring a large pot of water
to the boil. Add the asparagus
and cook for 4 - 6 minutes until
just tender. Drain, reserving
the cooking water, and add the asparagus to
the shallot liquid with the crab |
| Cook the fettuccine in the asparagus
water for 3 - 4 minutes. Drain and add to
the crab sauce |
Heat the butter in a frying pan
until nutty and golden. Add the lemon juice and parsley and pour
over the pasta. Toss to combine. Season to taste with plenty of
black pepper |
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