* 3 great low GI healthy meals for the whole family

Quinoa with Cinnamon and Sultanas

1 tablespoon of olive oil

2 middle size onions

2 cloves garlic (chopped finely)

1 red capsicum chopped into small squares

1.5 teaspoons of cinnamon

1 teaspoon of Hungarian paprika

2 cups of quinoa

3.5 cups water

1 tablespoon of organic soup mix

¼ cup sultanas

¼ cup walnuts chopped roughly

  • Fry onions and garlic till transparent.
  • Add capsicum for 2 minutes
  • Add cinnamon and paprika and fry for another 1 minute. Stir constantly.
  • Add quinoa and stir for another minute.
  • Add water. Add soup mix
  • Bring to the boil and turn down heat
  • Add walnuts
  • Cook till all water is nearly all absorbed and quinoa firm yet chewable.
  • Leave to stand with lid on the pot.
  • Salt and pepper as you like it.

Rice and Lentils

1 tablespoon of olive oil

2 middle size onions

2 cloves garlic (chopped finely)

1 zucchini chopped into small squares

1.5 teaspoons of cumin

2 cups of brown organic rice

1 cup of green or brown organic lentils

4 cups water

1 tablespoon of organic soup mix

¼ cup of almonds chopped roughly

¼ cup of dates (fresh) chopped in pieces

  • Fry onions and garlic till transparent.
  • Add zucchini for 2 minutes
  • Add cumin and fry for another 1 minute. Stir constantly.
  • Add rice and lentils and stir for another 2 minute. Stir constantly.
  • Add water.
  • Add soup mix
  • Bring to the boil and turn down heat
  • Add almonds
  • Add dates
  • Cook till nearly all the water is absorbed and rice is firm yet chewable.
  • Leave to stand with lid on the pot.
  • Salt and pepper as you like it.

 

Buckwheat with Browned Onions and Walnuts

1 cup of raw buckwheat (try to get organic if you can)

1 large egg

2 cups of boiling water

¾ teaspoon salt

½ teaspoon black pepper

¾ cup coarsely chopped walnuts

1 medium onion

2 teaspoons live oil

1 large onion

2 teaspoons fresh thyme leaves (if you do not have use dry)

3-tablespoon chopped fresh parsley.

Preparation

Stir together the buckwheat and egg until coated well then cook in a dry heavy saucepan over moderate heat, stirring constantly, until grains smell toasty and begin to separate, about 2 minutes. Add boiling-hot water, ½ teaspoon salt, and ¼ teaspoon pepper and simmer, covered, over low heat until the buckwheat is barely tender and most of water is absorbed, about 12 minutes. Remove from heat and let stand, covered, 10 minutes.

While the buckwheat cooks, toast the walnuts in a fry pan sprayed with spray (olive oil). Keep an eye on it as it burns quickly. Transfer nuts to a plate.

Add the 2 teaspoons of olive oil to pan, heat and add onion, thyme and cook, stirring occasionally, until softened and browned, about 15 minutes

Stir buckwheat into onion along with walnuts, parsley and remaining ¼ teaspoon of salt and pepper.

YUMMMM!

NOTE

The soup mix is from the Organic health food shop

Try and use organic products when you can especially the grains.

GOOD LUCK AND ENJOY

Eat one cup of each at each meal when you include these.

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