The GL Diet Cookbook: Over 150 tasty recipes for easy weight loss
Реклама. ООО «ЛитРес», ИНН: 7719571260.
Оглавление
Nigel Denby. The GL Diet Cookbook: Over 150 tasty recipes for easy weight loss
The GL Diet Cookbook. Nigel Denby with Tina Michelucci & Deborah Pyner
Table of Contents
Introduction
Chapter 1 HOW TO USE THIS BOOK
Weight Loss and A Whole Lot More
Let’s Get Down to Basics
The Principles of Healthy Eating
Can I Follow the GL Diet if I’m Vegetarian?
Calcium
Iron
Protein
Vitamin B12
Zinc
Main Points to Remember
A Week’s Worth of Tips
Breakfast
Mid-Morning Snack
Lunch
Mid-Afternoon Snack
Dinner
Sample Weekly Plan for Meat-eaters
Sample Weekly Plan for Vegetarians
Now It’s Your Turn!
Chapter 2 WHAT AFFECTS A FOOD’S GL? Portion Size
Food Processing
Food Additives
Cooking Methods and Times
Ripeness and the Age of a Food
Adding Acidity
Fibre Content
Adding Fat and Protein
Different Types of Foods
Chapter 3 HEALTHFUL OILS AND FORGET-ME-NOT FATS
Types of Fat. Unsaturated Fats – Eat and Enjoy a Good Variety
Saturated Fats – Eat in Moderation
Trans Fats – Avoid!
What are Essential Fatty Acids (EFAs)?
Good Sources of EFAs
What are Omega 3, 6 and 9?
Omega 3
Omega 6
Omega 9
Cooking with Oils and Fats
Storing
Organic
Avocado oil
Coconut oil
Flaxseed oil (or linseed oil)
Groundnut oil (peanut oil)
Hazelnut oil
Olive oil
Pumpkin seed oil
Rice bran oil
Sesame oil
Walnut oil
Flavoured/Infused Olive Oils
Chapter 4 GROOVY GRAINS AND FRIENDLY FLOURS
Why Eat Them?
Which Wholegrains Are Low GL?
Why We Can’t Test Flours for Their GL
Combining Flours – How to Get the Right Mix
Thickening
A Gluten-free Diet?
Chapter 5 HOT HERBS AND SEXY SPICES
Top 10 Herbs
Basil
Chives
Coriander (cilantro)
Fennel
Garlic
Thyme
Parsley
Mint
Rosemary
Sage
Top 10 Spices
Allspice
Chilli
Cinnamon
Cardamom
Cumin
Ginger
Mustard
Nutmeg
Paprika
Pepper
Chapter 6 LOW-GL SWEETNESS
The Low-down on Polyols (Sugar Alcohols)
Chapter 7 GENERAL GUIDELINES FOR SUCCESS. Swapping High-GL Ingredients for Low Ones
Your Swapping List
Food Notes. Milk
Yoghurt
Cheese
Herbs
Fats
Vegetables
Fruit
Meat and Fish
Nuts and Seeds
Should We All Buy Organic?
Convenience and Canned Foods
Chapter 8 7-DAY RECIPE SELECTOR
Chapter 9 FAST AND FRIENDLY RECIPES. Breakfast. Melon and Orange Smoothie
Cranberry and Apricot Muesli
Cheesy Herby Eggs on Toast
Watermelon Smoothie
Cinnamon and Chocolate Porridge
Nutty Blueberry Smoothie
Coconut and Apricot Energy Shake
Lunch. Tuna and Bean Oatcakes
Wild Mushroom Omelette
Pumpkin and Coconut Soup
Tuna and Red Pepper Pot
Broccoli and Almond Soup
Perky Egg and Asparagus
Bacon Frittata
Dinner. Halloumi Cheese Kebabs
Buckwheat Crepes with Smoked Salmon
Salmon with Tomato and Lime Sauce
Quick Cajun Chicken
Tuna Steak with Butter Beans
Steak, Mushroom and Red Pepper Stir-fry
Pork with Mustard Sauce and Pasta
Chapter 10 VEGGIE-FRIENDLY RECIPES. Breakfast ‘Feelin’ Fruity’ Yog-pot
Banana and Strawberry Smoothie
Apple and Hazelnut Muesli
Apricot and Almond Smoothie
Pear and Pumpkin Seed Yog-pot
Tofu and Sunflower Smoothie
Hot Apple Porridge
Lunch. Fennel Soup
Chicory with Watercress and Orange Salad
Spinach, Avocado, Pea and Mint Salad
Grilled Asparagus with Fresh Mint and Feta Cheese
Spinach and Cheese Soufflé
No-fuss Lentil Soup
Spicy Aduki Bean Soup
Dinner. Spicy Tofu
Eastern Vegetables
Hot and Spicy Vegetable Stir-fry with Coconut Milk
Spicy Vegetable Dhal
Bulgur and Butternut Squash
Beanie Casserole
Cheese and Mushroom Tortilla
Chapter 11 FOODIE-FRIENDLY RECIPES. Breakfast. Orange Spice Porridge
Mushroom ‘Toast’ with Scrambled Eggs and Smoky Bacon
Sweet and Savoury ‘No Cook’ Breakfast
Cheeky Chocolate Smoothie
Apricot ‘Jam’ on Toast
Cheesy Puffs
Zesty Yog-pot
Lunch. Courgette and Mackerel Stir-fry
Hot Dressed Salad
Chicken, Avocado and Rocket Wrap
Herby Mussels
Robust ‘Root’ Soup
Salmon and Cherry Tomato Frittata
Rye Bread and Salmon Slices
Dinner. Garlic, Lemon and Cumin Pork Chops
Spicy Yoghurt Chicken
Beef Kebabs
Sweet Potato and Haddock Fishcakes
Chilli Bean Cassoulet
Fish Curry with Rice and Beans
Kashmiri Chicken
Chapter 12 MORE LOW-GL RECIPES – FOOD THAT LOVES YOU BACK!
More Breakfast Ideas. Smoked Salmon and Eggs with Rye Toast
Sweet ‘n’ Nutty Toast
Warm Oat and Apple Pot
One-pot Wonders. One-pot Pork and Orange Casserole
Mediterranean Fish Stew
Grilled Vegetable and Halloumi Pasta
Summer Stir-fry. Preparation: 10 minutes, Cooking: 10 minutes, Serves 4
Veggie Gumbo
Pumpkin Ratatouille
Lorraine’s Chunky Veggie and Bean Soup
Fried Fish with Peppered Oat Crunch Crumb
Sweet Potato Chips
Selina’s ‘Swede’ Chips
Roasted Vegetable Wedges
More Low-GL Dinners! Olivia’s Fabulous Meatballs
Vegetable and Noodle Stir-fry
Crustless Spinach Tart
Caroline’s Fish Pie
Lesley’s Albondigas Tonno (Tuna Balls)
Fennel and Ham ‘Barleyotto’
Roasts. Roast Turkey
Roast Chicken Dolcelatte
Perfect Roast Gammon
Nut and Vegetable Loaf
Marvellous Mashes. Sweet Potato, Cauliflower and Minty Mash
Carrot, Swede and Coriander Mash
Spicy Mashed Sweet Potato
Roasted Garlic and Swede Mash
Pea and Mint Mash
Mashed Parsnips with Black Pepper and Nutmeg
Roasted Butternut Squash and Garlic Mash
A Bit on the Side. Sweetcorn Fritters
Roast Red Onion and Beetroot Wedges
Stir-fried Sprouts
Onion Bhajis
Chinese Sugar Snap Peas
Herby Lemon Bulgur Wheat
Green Beans and Basil
Andie’s Rostis
Olivia’s Salmon Rosti Topping
Sexy Salads. Walnut and Goat’s Cheese
Melon and Anchovy
Feta and Beetroot
Grilled Pears with Blue Cheese and Watercress
Chickpea Salad
Watercress Tabbouleh
Wraps. Sally’s Cajun Chicken Wrap
Crunchy Veggie Wrap
Goat’s Cheese, Sundried Tomato and Rocket Wrap
Grilled Veggie Wrap
Prawn Cocktail Wrap
Snacks and Dips. Dipping Sticks!
Halloumi Cheese Slices
Seedy Cinnamon Mix
Choccie Craving Drink
Scrummy Egg Slices
Egg and Sundried Tomato Pot
Baba Ganoush
Avocado Houmous
Sardine and Tomato Pot
Avocado Snack
Tuna Snack
Houmous Snack
Fruity Yog-pots
Cheesy Avocado Dip
Beanie Dip
Avocado Salsa
Butter Bean and Herb Dip
Red Pepper Dip
Lentil and Bacon Dip
Sauces and Dressings. Olive and Anchovy Dressing
Hot Salsa Dressing
Garlic and Mustard Dressing
Salsa Verdi
French Dressing
Two-minute Fresh Herb Sauce
Simple Tomato Sauce
Olivia’s Tomato and Roasted Red Pepper Sauce
Fast Gravy
Sweet Sauces. Orange Custard
Chocolate Drizzle Sauce
Apple Compote
Desserts. Ginger and Kiwi Fruit Salad
Blackcurrant Brûlée
Pomegranate Muffins
Grilled Ginger Pineapple
Summer Fruit Compote with Greek Yoghurt
Baked Rhubarb Crumble
Fruity Cheese Plate
Melting Chocolate Pud
Flapjacks
Baked Apple Custard
Quick-bake Cinnamon Cakes
Chocolate and Almond Torte
Appendix 1 A–Z OF LOW-GL FOODS
Appendix 2 FURTHER HELP AND SUPPORT
‘Ask the Dietician’
Forums
One-to-Ones
Food Lists
Recipe Database
Newsletter
Appendix 3 RECOMMENDED STOCKISTS
Appendix 4 RECOMMENDED READING
Index
Index of Recipes
Online Club
Acknowledgements
About the Author
Reviews for The 7-Day GL Diet
Copyright
About the Publisher
Отрывок из книги
Over 100 Tasty Recipes for Easy Weight Loss
Title Page
.....
There are two types of fibre – soluble and insoluble.
Insoluble fibre helps move bulk through the intestine, which together with fluid and being active helps relieve constipation and has been linked with a reduction in the incidence of colon cancers.
.....