Low GL Recipes – Individual Berry Cheesecake

Low GL Recipes – Individual Berry Cheesecake

by | Recipes

Who doesn’t love a cheeky little something sweet every now and then?

Serves: 2 – 5 GLs per serving

The base of this cheesecake uses chopped fruit and nuts for a much lower GL score. An easy to prepare pudding that can be made in advance. It is both filling and delicious and can also be used as one of your 5 GLs snacks!

FOR THE BASE:
21g chopped walnuts or pecans (use other nuts if preferred)
4 dried apricots

FOR THE CHEESE:
198g very low-fat plain cream cheese
2 tbsp lemon juice zest of 1/2 lemon
3 tsp xylitol

FOR THE TOPPING:
2 tbsp fresh berries (raspberries, blueberries or blackberries)

Directions
1. Place nuts and apricots in a small blender and process until broken into small pieces. Press into the bottom of 2 ramekin dishes and chill.
2. In a bowl, add the lemon juice to the xylitol and stir to allow the granules to dissolve.
3. Mix the dissolved xylitol and lemon juice and zest into the cream cheese until smooth and thoroughly combined, then spoon into the prepared ramekins.
4. Scatter the berries on the top of each ramekin and chill until ready to serve.

Enjoy!

Monica Durigon | Nutritional Therapist
Find out more about Everyday Nutrition here or follow Monica on Facebook and Instagram.

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Spice Rubbed BBQ Chicken Breast Skewers

Spice Rubbed BBQ Chicken Breast Skewers

by | Recipes

It must be time to dust off the BBQ? How about these super easy and tasty BBQ chicken skewers? Using herbs and spices can really turn your dish from bland to delicious in a few easy steps.

This spice rub recipe will make 12 servings (1 serving ≈ 100g)

1l. of water
¼ cup of salt
2½ pounds boneless, skinless chicken breast
½ teaspoon turmeric
1 tablespoon ground cumin
1 tablespoon curry powder
1 tablespoon chilli powder
½ tablespoon ground allspice
½ tablespoon black pepper
½ teaspoon ground cinnamon
Optional: Onions, Peppers, Tomato, Mushrooms or anything else you like to add to your skewer

Method:

1. Pour 1 litre of water into a large seal-able casserole dish. Add ¼ cup salt and stir to dissolve.

2. Add chicken breasts to the dish, seal, and place in the refrigerator for 2 hours.

3. While chicken is brining, mix together turmeric, cumin, curry powder, chilli powder, allspice, pepper, and cinnamon in a small bowl.

4. Remove chicken from refrigerator, drain, rinse well and pat dry. Coat the chicken with the spice mixture, massaging into the meat until chicken is densely coated.

5. Cut the chicken and vegetables into bite-size chunks and thread on to skewers. Spritz the veg with cooking oil spray to help prevent them from burning too quickly.

6. Cook on the BBQ until piping hot throughout.

Tips: If you roll the meat in the spice mixture, throw away any remaining spice blend, as it has come in contact with raw poultry. Note that the brining process (soaking chicken in saltwater) adds sodium to this recipe. If you are short on time, or you want to omit some of the sodium, just sprinkle the chicken breasts with salt and pepper prior to the adding spice mixture.

Enjoy!

 

Monica Durigon | Nutritional Therapist
Find out more about Everyday Nutrition here or follow Monica on Facebook and Instagram.

Did you find this article interesting? Visit our other sections Mind & Body, Inspirational Life Journeys & Recipes to read more!

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Disclaimer: Run Body Run is an online magazine that shares events and services related to fitness, health and well-being that may be of interest to our followers. Please note Run Body Run is not affiliated in any way with the pages or people whose stories and recipes are shared in our articles. However, this article may contain affiliate links for products that we feature on our Recommended Products Page. We only endorse products we use and truly believe in. If you are interested in any events, products or businesses mentioned, please contact the companies and organisers directly for full information. If you feel that parts of this blog relate to you and you’d like to discuss this further, please get in touch via ad***@ru********.com or fill out the form on our contact page.

 

 

Low GL Recipe – Cream Cheese and Asparagus Pasta

Low GL Recipe – Cream Cheese and Asparagus Pasta

by | Recipes

Serves: 2 – 10 GLs per serving

Carbs? Don’t panic! Pasta is certainly not a forbidden food. However, you may feel like this is quite a smallish portion by comparison to usual pasta portion sizes so have this dish as a lighter meal option and add a large salad.

80g wholemeal or egg pasta
140g cream cheese
14 asparagus spears
1 tbsp olive oil
2 cloves garlic, crushed
1 medium onion, finely chopped
1 tbsp fresh lemon juice
Freshly ground black pepper
1/2 tsp mild red chilli powder
1 tbsp grated, fresh parmesan cheese

Directions
1. Cook the pasta until it is firm but cooked through.
2. In a separate pan, steam the asparagus until it is al dente and set aside.
3. Fry the onions and garlic in the olive oil until lightly browned. Then add the lemon juice, chilli powder and cream cheese and stir until the mixture looks like a thick sauce. Season with pepper. If the sauce becomes too thick, add a little milk or water.
4. Toss with the pasta, mix thoroughly and top with the asparagus spears, grated parmesan and chopped fresh parsley.
5. Serve with a large, green salad.

Monica Durigon | Nutritional Therapist
Find out more about Everyday Nutrition here or follow Monica on Facebook and Instagram.

(Photo Credit Reka Biro Horvath via Unsplash)

Did you find this article interesting? Visit our other sections Mind & Body, Inspirational Life Journeys & Recipes to read more!

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Disclaimer: Run Body Run is an online magazine that shares events and services related to fitness, health and well-being that may be of interest to our followers. Please note Run Body Run is not affiliated in any way with the pages or people whose stories and recipes are shared in our articles. However, this article may contain affiliate links for products that we feature on our Recommended Products Page. We only endorse products we use and truly believe in. If you are interested in any events, products or businesses mentioned, please contact the companies and organisers directly for full information. If you feel that parts of this blog relate to you and you’d like to discuss this further, please get in touch via ad***@ru********.com or fill out the form on our contact page.

 

 

Low GL Recipes – Coronation Chicken Salad

Low GL Recipes – Coronation Chicken Salad

by | Recipes

During this time we are all looking for easy-to-make meals that are healthy and nutritious. You have probably got most of these ingredients in your cupboard or fridge already…a great ‘leftovers’ meal. Full of crunch with a slightly sweet, spicy flavour.

Serves: 2 – 9 GLs per serving

Serve with pitta bread, oatcakes or a large mixed salad.

1 gem lettuce, torn into bite-sized pieces
cold meat from 1/2 roast chicken, skin removed
1/2 medium eating apple, cubed
1 stick celery, chopped
1.5 tbsp low-fat mayonnaise
1.5 tbsp low-fat yoghurt
2 tsp mango chutney
1 tsp tomato puree
1 tsp paprika

1. Create a bed of lettuce on a large plate.
2. Mix together the mayonnaise, yoghurt, mango chutney, tomato puree and paprika.
3. Combine the sauce with the chicken, apple and celery.
4. Pile on top of the lettuce and serve on oatcakes or in pitta bread, with a few leftover boiled potatoes or, to reduce the GL count, with some steamed asparagus or sliced peppers, tomatoes and cucumbers.

 

Rochelle

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Disclaimer: Run Body Run is an online magazine that shares events and services related to fitness, health and well-being that may be of interest to our followers. Please note Run Body Run is not affiliated in any way with the pages or people whose stories and recipes are shared in our articles. However, this article may contain affiliate links for products that we feature on our Recommended Products Page. We only endorse products we use and truly believe in. If you are interested in any events, products or businesses mentioned, please contact the companies and organisers directly for full information. If you feel that parts of this blog relate to you and you’d like to discuss this further, please fill out the form on our contact page.

Low GL Recipes – Grilled Goats Cheese on Portobello Mushrooms

Low GL Recipes – Grilled Goats Cheese on Portobello Mushrooms

by | Recipes

Grilled Goats Cheese on Portobello Mushrooms

A full-flavoured supper that will please anyone from vegetarians to hardened meat-eaters. Serve with a large mixed salad perhaps with a light dressing of walnut oil and balsamic vinegar. Delicious and quick!

Serves: 2 – 6 GLs per serving

6 Portobello mushrooms wiped with a damp kitchen towel
4 round slices of goat’s cheese (each about 1/2 cm thick)
1 tbsp sun-dried tomato paste
6 large basil leaves, torn
1 tbsp walnuts, roughly chopped
1 dessertspoon olive oil
Black pepper

Method:
1. Spread the sun-dried tomato paste on the undersides of the mushrooms, then gently fry them in olive oil until the mushrooms start to go brown, taking care when you turn them over not to dislodge too much of the sundried tomato paste.
2. Place mushrooms bottom side up on a grill pan and top each with a slice of goats cheese.
3. Grill gently until the cheese starts to bubble and turn golden on top.
4. Remove from the heat and place on a bed of mixed salad (pre-dressed), then scatter the walnuts and basil on top and serve immediately.

Monica Durigon | Nutritional Therapist
Find out more about Everyday Nutrition here or follow Monica on Facebook and Instagram.

Did you find this article interesting? Visit our other sections Mind & Body, Inspirational Life Journeys & Recipes to read more!

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Disclaimer: Run Body Run is an online magazine that shares events and services related to fitness, health and well-being that may be of interest to our followers. Please note Run Body Run is not affiliated in any way with the pages or people whose stories and recipes are shared in our articles. However, this article may contain affiliate links for products that we feature on our Recommended Products Page. We only endorse products we use and truly believe in. If you are interested in any events, products or businesses mentioned, please contact the companies and organisers directly for full information. If you feel that parts of this blog relate to you and you’d like to discuss this further, please get in touch via ad***@ru********.com or fill out the form on our contact page.

 

Delicious Oriental Chicken Salad that is also Low GL

Delicious Oriental Chicken Salad that is also Low GL

by | Recipes

Oriental Chicken Salad

Serves: 2 – 4 GLs per serving

2 cooked, skinless chicken breasts, shredded
1 medium carrot, grated
1/4 cucumber, grated
1/2 small red onion, grated
2 handfuls bean sprouts
A small handful of fresh mint leaves
1 red pepper, sliced
25g roughly chopped unsalted cashew nuts

Dressing:
1/2 tbsp olive/nut oil
1/2 tsp tamari soy sauce
1/2 tsp sesame oil
1/2 tsp grated ginger
1 small garlic clove, peeled and crushed
Juice of half a lime

1. Mix all the vegetables, mint, nuts and chicken in a bowl.
2. Mix the dressing ingredients in a bowl, pour over the salad, mix well and serve.

Monica Durigon | Nutritional Therapist
Find out more about Everyday Nutrition here.

Did you find this article interesting? Visit our other sections Mind & Body, Inspirational Life Journeys & Recipes to read more!

Follow RunBodyRun on Facebook, Instagram and LinkedIn to get notifications of new stories and healthy recipes.

 

 

Disclaimer: Run Body Run is an online magazine that shares events and services related to fitness, health and well-being that may be of interest to our followers. Please note Run Body Run is not affiliated in any way with the pages or people whose stories and recipes are shared in our articles. However, this article may contain affiliate links for products that we feature on our Recommended Products Page. We only endorse products we use and truly believe in. If you are interested in any events, products or businesses mentioned, please contact the companies and organisers directly for full information. If you feel that parts of this blog relate to you and you’d like to discuss this further, please get in touch via ad***@ru********.com or fill out the form on our contact page.