Best of Eating for Sustained Energy

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Gabi Steenkamp. Best of Eating for Sustained Energy

Dedication

Authors’ foreword

Introduction

BREAKFASTS. Bran and poppy seed blinis with smoked salmon

Herbed eggs on tomato

Marinda’s French toast treat

Bran muffins

Riana’s breakfast trifle

Breakfast scones

SOUPS. Creamy spinach soup

Oven-roasted tomato and basil soup

Sweetcorn and sweet potato soup

Cauliflower soup

Hearty winter soup

Tomato and barley soup

SALADS. Curried peach and wheat (or barley) salad

Caprese salad

Mixed salad with peaches and vinaigrette

John’s warm tomato salad

Broccoli and mushroom salad with cottage cheese

Flageolet vinaigrette (white bean salad)

Cabbage and apple salad

Baby potato salad

Waldorf salad with pears

LIGHT MEALS. Italian salad on ciabatta

Smoked chicken salad

Annekie’s health bread

Pancakes

French bread pizza

Bacon and broccoli quiche

Cold curried chicken mayonnaise

Smoked fish bake

CHICKEN DISHES. Chicken parcels with crushed baby potatoes and chives

Chicken à la king

Tangy chicken bake

Fruity chicken curry

Chicken and mushroom pie

Unbelievable chicken

Chicken spaghetti bolognaise

FISH DISHES. Pasta Alfredo with smoked trout or salmon

Hake and basil pesto stir-fry

Basil pesto

Moroccan hake fillets

Fish bobotie

Curried fish and rice

Fish cakes

Country-style tuna bake

Mexican fish and beans

Creamy fish bake

Fish in a lightly curried tomato sauce

VEGETARIAN AND VEGETABLE DISHES. Vegetable lasagne

Spinach and ricotta cannelloni

Aromatic Indian bean curry

Lentil moussaka

Chickpea and apple curry

Gourmet green beans

Roast sweet potatoes and butternut

MEAT DISHES. Ostrich, tomato and mushroom goulash with a hint of sherry

Aurelia’s pasta with bacon, onion and mushroom

Exotic Moroccan lamb tagine with dried fruit

Lamb breyani

Mince and rice casserole

Beef and vegetable stew

Chilli con carne

Chutney chops

Bobotie

PUDDINGS AND DESSERTS. Mocha gelato

Passion fruit soufflé

Pomegranate or strawberry jelly cups

Fridge tart

Tiramisu

Low-fat custard

Apple crumble

Lemon delicious

CAKES AND BISCUITS. Baked berry cheesecake

Baked milk tart

Health rusks

Apricot biscuits

Chocolate cake

Sweet potato spice cake

RECOMMENDED FOOD AND PRODUCT LIST

Acknowledgements

Отрывок из книги

Best of Eating for Sustained Energy

Gabi Steenkamp RD (SA) and Liesbet Delport RD (SA)

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Our handy South African Glycemic Index and Load Guide has also proved to be of great help to many. It helps you to identify, quickly and easily, the GI and GL per serving of most carbohydrate-containing foods eaten in South Africa, as it includes a cross-referenced alphabetical list of foods. The fat, fibre, protein, carbohydrate and kilojoule content per typical portion of food is also listed. Many people like to keep the guide with them when they shop, so that they can easily check the GI of any food.

Our book on weight management, Eat Smart and Stay Slim: The GI Diet, was also updated a while ago to keep abreast of the dynamic science of nutrition. Apart from providing useful food information, this book should help users to get their mind right about getting and staying thin. The book also contains recipes, as well as a handy section on ‘meals for a week’, which allows users to combine any breakfast, lunch, dinner and two to three snacks per day, and so create a personalised meal plan or menu. Other invaluable information on how to get off the treadmill of compulsive eating, on label-reading skills, fat-proofing meals and motivation to start exercising is also included.

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