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The Low GI Diet Cookbook - Professor Jennie Brand Miller

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Genre: Food & Drink / Dieting / Author: Professor Jennie Brand Miller, Kaye Foster-Powell, Joanna McMillan-Price / Hardcover / 176 Pages / Book is published 2006-01-02 by Mobius

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    2 Reviews
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      19.02.2012 23:17
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      A cookbook and a lifestyle change

      The low gi cookbook is by Dr Jennie Brand-Miller, Kaye Foster-Powell and Joanna McMillan-Price.

      I found this book sort of by accident, I've struggled with my weight since having my child, and keep saying I want to do something about it, I found this book in a local book shop on offer so thought I'd try it out.

      Living the low gi way is said to help with weight and improves overall heath and vitality. Low Gi is all about choosing what are called smart carbs, which release enery slowly rather than those that produce surges in your blood sugar and insulin levels. I have found the meals keep me fuller for longer.

      The book is made up of 100 low Gi recipes.

      The book, 1st off has a page of thank yous from Jennie, Kaye and Joanna. In which they thank a list of food writers and renowned chefs that feature in the book, including Rick Stein.

      There is then an Introduction which features alot of useful information. Includes sections:

      Why the GI diet works

      Seven guidelines of the low gi diet, which are as follows
      1. Eat 7 or more servings of fruit and veg every day.
      2. Eat low Gi breads and cereals
      3.Eat more legumes, like beans chickpeas and lentils.
      4.Eat nuts regularly
      5.Eat more fish and seafood
      6.Eat lean read meats. poultry and eggs.
      7.Eat low fat dairy products.

      Activity
      What is Gi?
      How our low Gi recipes give you a healthy balance.
      GI
      Enery Density
      Fats
      Protein
      Carbohydrates
      Fibre
      Sodium

      How to use this book.

      It might seem like alot but each section isn't very long and all the information is put across in a way that is easy to understand.

      The main recipe section of the book is split into different meals of the day,
      Breakfast
      Lunches & Light meals
      Soup & Salads
      Dinner
      Desserts and sweet treats

      Each recipe has, a title, how many it will serve, a brief note about the recipe, prepartion time, cooking time, an ingredients list, a step by step guide, whether it is low or medium Gi , how many calories, how much fat, protein, carbohydrates, fibre and sodium are in each serving.

      Many of the recipes either have a cooks tip or an activity tip on the page. These are just little tips you can add to your everyday life / cooking.

      The majority of recipes use ingredients that are easy to get hold of in your local supermarket or stuff you may have at home, yet there are a few with some out of the ordinary ingredients.

      Some of the stand out recipes in the breakfast section for me are,
      Scrambled Eggs with smoked salmon
      Field Mushrooms with ricotta and roasted tomatoes (this is a regular in my house)
      Poached Eggs and bacon with spicy tomato salsa
      Berry and Banana Smoothie (great for alll the family)

      Stand out recipes in Lunches and light meals,
      Bruschetta (four different types)
      Crumbed chicken on roast sweet potato salad
      Vegetable chilli bowl
      Beefburgers with salsa
      Parsley, butter bean and cherry tomato stew

      Stand out recipes in Soups and Salads,
      Golden carrot soup
      Smoked salmon and dill with pasta salad

      Stand out recipes in Dinner
      Linguine with salmon and peas
      Pasta with cauliflower and pancetta
      Spinach and ricotta cannelloni
      Char-grilled steak with chilli corn salsa
      Chicken pasta with caramelised onions
      Chicken tagine with sweet potato carrots and prunes
      Beef fajitas

      Stand out Desserts and sweet treats
      Chocolate apple sauce cupcakes
      Chocolate mousse with berries
      Scottish oatcakes

      There are recipes throughout that although weren't to my taste may be to others including dishes with lentils, sushi, lamb, bulgur wheat, veal, and mussels.

      I found most of the recipes especially lunch and dinner recipes took some time to make, so weren't the best for when in a rush. I did however start making some in advance when I did have the time. There are a few quicker recipes throughout, so my advice is to plan ahead, have some of the fancy more time consuming meals like roasted lamb when you've got it and do something like the beef fajitas when time is a bit shorter.

      After the main recipe section of the book, there is a few pages of basic recipes including a vindaloo curry powder, which are handy to have anyway, but all feature in other recipes throughout the book.

      There is then a section on what low gi foods to keep in your house, which is quite a handy little guide. There is also a small section on making sense of food labelling. Finally a page of acknowledgements.

      Overall the recipes are of a good standard and there is something in there for everyone. You don't feel like your on a diet with these foods, they are full of flavour and don't leave you hungry 10 minutes later. The book isn't just a recipe book, but helps give you a new way to look and understand food. The sections in the book before and after the recipe section, are informative and helpful. I feel this book isn't just a cookbook but a lifestyle change. It has really helped me with my weight loss and attitude towards food, and I'm sure it can do the same for others.

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    • More +
      24.05.2011 15:55

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      A great cook book for healthy everyday meals

      I've had this cook book for several years now, and quite a few recipes have become regulars in our house. It features healthy Low GI recipes for all kinds of occasions.

      Starting with breakfast, a variation of the banana and berry smoothie has become my husband's regular work-day breakfast. I love the breakfast fruit loaf, and other recipes such as scrambled eggs with smoked salmon are very simple but add in some nice touches (chives and dill as herby flavourings, plus some spinach in this case).

      There are also chapters on lunches, soups and salads, dinner and desserts. There are some particularly nice pasta dishes (favourites include chicken pasta with caramelised onions, and linguine with salmon and peas). There is a nice range of recipes using lentils and pulses, which I love. These include chicken breasts with lentil mash, baked salmon with mixed bean salsa and roast pumpkin and chickpea salad.

      Most of the recipes are pretty straightforward and practical for those with busy lives, although there are also some recipes for more special occasions, like the slow-roast lamb with chickpeas. The recipes are all pretty healthy, and give a summary of whether they are Low/Medium GI, the nutritional content (calories, protein, carbs, fibre, fat and sodium). The lovely thing about this book is that they combine healthy eating, practicality and yet stilltaste delicious and don't feel like deprivation diet food - it's all about moderation and it does it very well!

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