Low-GL Lunch: Leeks in red pesto and tofu sauce

serves 2

4 medium leeks
4 tablespoons red pesto
75g tofu
juice of 1/2 lemon
125-150ml vegetable stock
freshly ground black pepper
30g hard goat's cheese or other hard cheese, finely grated


Trim and wash the leeks and slice each one in half vertically. Place in a steamer or a lidded colander over a saucepan of boiling water and steam for about 10-15 minutes, until soft.

Meanwhile, mix the pesto, tofu and lemon juice together ina bowl and add sufficient stock or vegetable juice to make a thick pouring sauce. Pour into a saucepan and bring to simmering point. Add black pepper to taste.

When the leeks are cooked, put them in a heat-proof dish, pour over the sauce, and scatter the grated cheese on top. Place under a hot grill for a couple of minutes until the cheese has browned on top, the serve.

Serve with some rye bread and mixed leaves drizzled with some dressing.

Low-GL Wraps: Sesame, spinach and poached egg wrap

serves 2

1 heaped teaspoon sesame seeds
2 tablespoons olive oil
1 small onion, finely chopped
250g fresh spinach, washed and coarsely shredded
1 tablespoon lemon juice
freshly ground black pepper
2 eggs
2 pancake wraps

Heat a wok or frying pan, put in the sesame seeds and dry-roast gently until golden. Set the sesame seeds aside in a small bowl.
Heat the olive oil in the pan, add the onion and garlic and cook until they are turning golden. Add the spinach leaves, lemon juice and pepper. Stir-fry until the spinach is wilted then set aside.

Break the eggs into a saucer and slide them into a pan of boiling water to which a dash of vinegar has been added. Poach the eggs until firm, then lift them from the pan with a slotted spoon and set aside to drain while you reheat or make the pancakes.

Put half the spinach mixture and one egg on a pancake, sprinkle over hald the sesame seeds, and fold the pancake over. Leave in the pan for a few minutes for everything to heat together. Repeat with the second pancake.

Low-GL Wraps: Wild mushroom and Parma ham wrap

serves 2

2 tablespoon olive oil
250g mixed wild mushrooms
6 sun-dried tomatoes in olive oil, cut in strips
zest of 1/2 lemon
1 tablespoon chopped fresh parsley
freshly ground black pepper
2 pancake wraps
2 handful mixed salad leaves
walnut oil, to drizzle
2 slices Parma ham, cut into strips
1 tablespoon lemon juice

Heat the olive oil in a frying pan, add the mushrooms, tomatoes and lemon zest and cook for about 10 minutes, or until the mushrooms are cooked. Stir in the parsley and black pepper.

Place each wrap on a plate, put a handful of salad leaves on each and drizzle over the walnut oil. Put half the mushroom mixture, a slice of Parma ham and some lemon juice on each and roll them up to finish.

Low-GL Wraps: Basic pancake wraps

100g buckwheat flour
1 large egg
300 ml liquid, (150 ml milk, 150 ml water, or all water)
freshly ground black pepper

Pour the flour into a large bowl. Make a well in the middle and break the egg. Using a whisk, gradually add the liquid, whisking well, until the mixture has the consistency of thin cream.
Depending on the size of the egg, you may need a little more or less fluid than the quantity specified. Grind over some black pepper.
Heat a flat-based frying pan until hot , wiping a little light flavoured oil over it with kitchen paper while it is still quite cool. When hot, pour an eighth of the mixture into the centre of the pan, tilting the pan to spread the mixture. Cook for a minute or two, until the pancake begins to bubble round the edge. Flip it over with a spatula and continue cooking for another minute or two.

When the pancake is cooked, turn it on to a plate lined with cling film and continue making pancakes - the mixture should make eight pancakes. Continue stacking the pancakes separated by cling film, on the plate.

Low-GL Lunch: Lentils with onion and tomatoes

serves 2

150g puy lentils
300ml vegetable stock
1 tablespoon olive oil
1 onion finely sliced
1 garlic clove chopped

1x225g can chopped tomatoes
1 heaped teaspoon tomato puree
1 teaspoon dried mixed herbs
juice of 1/2 lemon


Place the lentils in a heavy-based saucepan and pour in enough vegetable stock to cover them well. Bring to the boil, cover the pan , reduce the heat and simmer for about 25 minutes or until the lentils are cooked. Check the liquid level from time to time and add more stock if necessary. Drain the cooked lentils.

While the lentils are cooking, heat the oil in a heavy-based pan, add the onion, and garlic and cook until softened and golden. add teh tomatoes and their juice, tomato puree and dried herbs to the pan, mix well and bring to simmering point. Stir the lentils and lemon juice into the onion and tomato mixture and serve.

Serve with a spoonful of brown rice or a few boiled potatoes drizzled with olive oil.

Low-GL Soup: Quick tomato soup

1x recipe quantity quick tomato sauce
300ml vegetable stock
1 tablespoon live natural yoghurt
fresh basil, to garnish

Put the quick tomato sauce and stock in a blender and blend to make a soup.
Pour into a saucepan and heat to simmering point. Divide between two bowls and put a swirl of yoghurt on top of each. Serve garnished with the basil.

Serve soup with wholemeal bread. Add some pulses, cubes tofu, smoked mackerel or chicken strips to provide the protein.

Low-GL Sauce: Quick tomato sauce

2 tablespoons olive oil
1 onion finely chopped
1 garlic clove finely chopped
1x200 can chopped tomatoes
1 tablespoon lemon juice
1 tablespoon tomato puree
freshly ground black pepper
2 tablespoons chopped fresh herbs, such as parsley, coriander or basil

Heat the oil in a heavy-based saucepan and add the onion and garlic. Cook gently for about 5 minutes, until softened but not coloured. add the tomatoes, lemon juice, tomato puree and black pepper, bring to theboil and simmer for 10-15 minutes, until the sauce has thickened. STir in the chopped fresh herbs.

Low-GL Lunch: Avocado and quinoa salad

serves 2

250ml vegetable stock
125g quinoa (or bulgar wheat or couscous)
2 eggs hard boiled
1 avocado
2 tablespoons lemon juice
2 spring onions, trimmed and finely sliced
100g small firm mushrooms (white , brown, or exotic) wiped and sliced
1 medium yellow pepper, cored, deseeded and cut into strips
6 black olives, pitted
freshly ground black pepper
1 tablespoon chopped fresh coriander
olive oil, to drizzle

Heat the stock in a heavy based saucepan, pour in the quinoa and simmer for 20 minutes, until all stock is absorbed.

While the quinoa is cooking, peel and slice the eggs. Peel and slice the avocado ( at the last minute, if possible) and speinkle it with a little of the lemon juice so that it does not go brown.

When the quinoa is cooked, stir in the remaining lemon juice and allow the quinoa to cool a little. Then gently fold in the remaining ingredients, drizzle with olive oil and serve.

Low-GL Lunch: Fish plaki

serves 2

1 tablespoon olive oil, plus extra for greasing
1 slice wholegrain or rye bread, crumbed
1xapprox 225g can chopped tomatoes
2 tablespoons chopped fresh parsley
1 garlic clove crushed
1 tablespoon lemon juice
pinch cayenne or chilli pepper
freshly ground black pepper
350-400 firm white fish fillets, such as cod, haddock, or orange roughly

Preheat the oven to 180C/gas mark 4. Lightly oil an oven-proof dish.

Put the breadcrumbs, tomatoes, parley, garlic, lemon juice and cayenne or chilli pepper in a saucepan. Add black pepper to taste, then bring to the boil and simmer for a couple of minutes, stirring well.
Put the fish in the prepared dish, brush with oil and pour over the sauce. Cover the dish with foil and bake in the preheated oven for about 20 minutes, depending on the thickness of the fillets, until the fish is cooked through but still moist. Serve at once.

Serve with brown rice, or with a mash

Low-GL Lunch: Thai-style chicken

serves 2

1 skinless, boned chicken breast (approx. 125g) sliced with the grain of the meat to make 4 equal sized pieces
2 tablespoons lemon juice
2 small leeks (150g) finely sliced
125g carrots, grated or cut into julienne strips
2 sticks celery, halved and finely sliced lenghtways
3 spring onions, finely sliced lenghtways
1 plump lemon grass stem, finely sliced
4 spring fresh thyme
200ml vegetable stock
2 tablespoons dry white wine (optional)

Put the chicken pieces in a bowl with the lemon juice and black pepper, mix well and set aside to marinate while you prepare the vegetables.
Put the vegetables, herbs and chicken in a shallow, lidded frying pan. Add the stock, and white whine, if using. Bring to the boil, cover the pan and simmer very gently for about 20-25 minutes, until the chicken is cooked and the vegetables are tender. Serve immediately.

Serve with brown rice.Add some chopped herbs.

Low-GL Lunch: Tomatoes stuffed with quinoa

serves 2

250ml vegetable stock
100g quinoa
2 beefsteak or other large tomatoes
freshly ground black pepper
2 tablespoons olive oil
1 onion chopped
1 garlic clove, chopped
1 tablespoon lemon juice
grated zest of 1/2 lemon
2 tablespoons pine nuts
1 tablespoon shopped fresh coriander
2 tablespoons chopped fresh parsley

Heat the stock in a heavy-based saucepan, add the quinoa, stir and simmer for 15 minutes, or until the quinoa is tender. If the stock has not been absorbed, drain the quinoa through a sieve.

While the quinoa is cooking, slice the tops off the tomatoes and scoop out and discard the seeds, taking care not to break through the pith and skin. Grind some black pepper into the tomatoes. Preheat the oven to 180C/gas mark 4.

Heat the oil in a heavy-based saucepan, add the onion and garlic and cook until golden. Add the quinoa, lemon juice and zest, pine nuts and chopped herbs and mix well. Spoon the mixture into the tomatoes and top with the 'lids'.Put the tomatoes in an oven-proof dish, cover and cook in the oven for 15 minutes, or until the tomatoes are soft.

Serve with a small baked potato and a green salad.

Low-GL Lunch: Lemony spinach soup

serves 2

1 tablespoon olive oil
1 onion finely chopped
1 garlic clove, chopped
1x 400g can Puy lentils (or green lentils) drained and rinsed
3 teaspoons bouillon powder
1 star anis
1.25 litres water
250g spinach finely shredded
3 tablespoons lemon juice
greshly ground black pepper
2 tablespoons live natural yoghurt

Heat the olive oil in a small saucepan, add the onion and garlic and cook until softened. Set aside.
Put the lentils in a heavy-based saucepan, stir in the bouillon powder, then add the star anis and water.
Bring to the boil, reduce the heat and simmer for 5-10 minutes. Add the shredded spinach and, when it has wilted, stir in the onion and garlic mixture, lemon juice and black pepper to taste.
Divide into two bowls, top each with a tablespoon of yoghurt, and serve immediately.

Low-GL Snacks: Avocado dip

1/2 avocado, stoned, peeled and roughly chopped
1 tablespoon lime juice
1/2 teaspoon grated fresh root ginger
2 tablespoons live natural yoghurt
1 tablespoon finely chopped coriander

Put all the ingredients in a bowl and mash well with a fork. Top with some pine nuts for a little additional protein.

Low-GL Snacks: Pepper and sun-dried tomato sauce dip

 1x approx 250g jar mixed peppers
1x approx 250g jar sun-dried tomatoes in oil
5 tablespoons olive oil
juice of 1/2 lemon
freshly ground black pepper

Drain the peppers and sun-dried tomatoes and put them in a blender. Add the oil and lemon juice and blend until the mixture is thick but not too smooth. Scrape into a bowl, add black pepper to taste.

Low-GL Snacks: Butter beans with pepper and sun-dried tomato sauce dip

1 tablespoon olive oil
1 garlic clove, crushed
4 tablespoons pepper and sun-dried tomato sauce
100ml water
1 x approx 400g can butter beans, drain and rinsed

Heat the oil in a small, heavy -based saucepan. Add the garlic and cook for a minute or two to release its flavour. Add the pepper sauce and water then the beans. Increase the temperature and simmer the ingredients for about 5 minutes, until the sauce is thick and the beans have heated through.

Low-GL Snacks: Red Pesto Dip

1 small jar (approx. 250g) sun-dried tomatoes in oil, drained and chopped
125g pine nuts
150ml olive oil
juice of 1/2 lemon
1 garlic clove
freshly ground black pepper
leaves from a small bunch parsley

Place all the ingredients in a blender or food processor and blend until fairly smooth

Serve them with crudites or as topping for rice cakes or crackers...i would go with oatcakes too.
Can keep it in an airtight container in the fridge up to 4-5 days.

Low-GL Snacks: Pea, ginger and tapenade mash

150g frozen peas, thawed
1cm piece fresh root ginger, peeled and finely grated
2 tablespoons olive oil
juice of 1/2 orange
grated zest of 1/2 orange
grated zest of 1/2 lemon
2 spring onions, finely chopped
1 garlic clove, finely chopped
60g tofu
5 teaspoons green tapenade
juice of 1/2 lemon
freshly ground black pepper
live natural yoghurt (optional)
1 tablespoon chopped fresh mint

Put the peas, ginger, olive oil, orange juice, zest, spring onions and garlic in a heavy based pan. Bring to the boil, reduce the heat and simmer gemtly for 10 minutes, until the peas are well cooked.

Pour the mixture into a blender, add the tofu and blend to make a slightly rough mash. Alternatively, add the tofu to the pan and mash it. Turn the mash into a bowl and stir in the tapenade, lemon juice and black pepper to taste. If the mash seems to thick, stir in a little more olive oil and/or some yoghurt.
Finally, stir in the mint.

Low-GL Snacks: Mushroom, tapenade & tofu mash

2 tablespoons olive oil
1/2 onion (60g) very finely chopped
50g tofu very finely chopped
150g well-flavoured mushrooms, such as brown mushrooms, fiels mushrooms, exotic mushrooms, or a mixture
2 rounded teaspoons black olive tapenade
juice of 1/2 lemon
freshly ground black pepper
1 tablespoon snipped chives

Heat the oil in a heavy-based saucepan, add the onion and cook until the onion is softened but not coloured. Add the tofu and cook, stirring, for 2-3 minutes. Add the mushrooms, stir well, and allow to cook gently for about 5 minutes, or until the mushrooms are soft. Stir in the tapenade, lemon juice and some black pepper. Add the chives.

Low-GL Basics: Tapenade

The recipe is based on green olives, but black olives can be used if that's what you have available.

150g green (black) olives, pitted and finely chopped
6-7 anchovy fillets, rinsed and dried
scant tablespoon capers
olive oil
lemon juice

Put the olives, anchovies and capers ina bowl and mash them well together. Add a dash of olive oil and a few drops of lemon juice to taste. Store in the fridge in a screw-topped jar.

Low-GL Basics: Vegetable Stock

Makes approx. 1.5 litres

2 potatoes or 1 parsnip, roughly chopped
2 carrots roughly chopped
1 large onion, quartered
1 stick celery, roughly chopped
1 garlic bulb, unpeeled (optional)
1 bay leaf
large spring fresh thyme or 1/2 teaspoon dried thyme
large spring parsley
6-8 black peppercorns
2 litres water

Put all the ingredients into a large saucepan. Bring slowly to the boil, then reduce teh heat, partly cover and simmer gently for about 2 hours.
While the stock is simmering, line a colander with a piece of muslin and set over a large bowl. When the stock has finished cooking, pour it through the muslin lined colander into the bowl. Discard the contents of the colander. Cover the bowl and set aside to cool thoroughly before storing in the refrigerator. It will keep for 3-4 days in the refrigerator or you can freeze it.

Low-GL Snacks: Butter bean and mustard mash

1x 400g can butter beans, drained and rinsed
300ml vegetable stock
2 tablespoons olive oil
1 heaped teaspoon Dijon mustard
2-3 tablespoons chopped parsley
freshly ground black pepper

Put the beans in a heavy-based saucepan and pour in enough vegetable stock to cover. Bring to the boil, cover the pan, reduce the heat and simmer for about 15-20 minutes, until the beans have softened. Drain, reserving the stock.
Put the hot beans in a bowl and add the olive oil and mustard. Mash the mixture with a fork or a potato masher until is quite smooth. Stir in the chopped parsley and more olive oil, if necessary, to loosen the mixture. If the mash still seems too stiff, stir in a little of the reserved stock.

Low-GL Snacks: Red lentils, cumin and turmeric mash

1 tablespoon olive oil
1 onion (aprox. 200g) finely chopped
1 garlic clove, chopped
1 bay leaf
2 teaspoons turmeric
2 teaspoons curry powder
1/2 teaspoon chilli paste
2 teaspoons black mustard seeds
1/2 teaspoon cumin seeds
1x400g can red lentils, drained and rinsed
300ml vegetable stock
1-2 tablespoons finely chopped fresh coriander
freshly ground pepper

Heat the olive oil in a heavy-based saucepan and add the onion, garlic and bay leaf.
Cook gently until the onion is soft but not coloured.
Stir in the turmeric, curry powder, chilli paste, mustard seeds and cumin and continue cooking gently for 3-4 minutes to allow the onion to absorb the flavours. Add the lentils and the stock. Stir, bring to the boil, reduce teh heat and simmer very gently for about 15 minutes, until the lentils are very tender and the stock absorbed.

When cooking is complete, leave the lentils in the pan to cool a little then mash them very coarsely.
Stir in the coriander and black pepper.

Low-GL Snacks: Mash Toppers - need to know

The mashes are to be spread on rice-cakes, oatcakes or rye bread, for great wholesome snacks.

Low-GL Snacks: Sweet potato and goat's cheese mash

200g sweet potato, peeled and coarsely chopped
1 tablespoon olive oil
2 garlic cloves in their skins, tips chopped off
75g soft goat's cheese, roughly cubed
lemon juice, to taste
freshly ground black pepper
1-2 tablespoons finely chopped fresh coriander

Preheat the oven to 350C/gas mark 4

Put the chopped sweet potato in a baking dish with the olive oils and garlic cloves. Cover the dish and put it in the preheated oven. Bake for about 25 minutes, or until the sweet potato pieces are soft.
Squeeze the soft garlic out of their skins and tip into a bowl with the sweet potato. Add the goat's cheese and mash everything together until well blended, but not reduced to a smooth puree. Add lemon juice and pepper to taste and plenty of chopped coriander.

Low-GL Breakfast: Mushroom and tomato frittata

Slow cooked omelette - breakfast
Add a raw veg salad - and you have a main meal.

serves 2

1 tablespoon olive oil
75g brown mushrooms, sliced
4 eggs
2 tablespoons live natural yoghurt
freshly ground black pepper
1-2 tablespoons chopped parsley
2 medium tomatoes, chopped


Heat the olive oil in an omelette pan, add the mushrooms and soften over a gentle heat.
Break the eggs into a bowl, beat them slightly and add the yoghurt, black pepper, and chopped parsley. mix well, stir in the chopped tomatoes.

Pour the mixture over the mushrooms in the pan, spreading the filling evenly over the base. Cook over a gentle heat until the bottom of the omelette is firm.
To cook the top you can either slide the whole pan under a hot grill for a couple of minutes or slide the frittata on to a plate, invert and place back into the pan.

Divide the frittata in two and serve with rye or wholemeal bread.

Low-GL Breakfast: Millet Porridge

serves 2

75g millet flakes (or barley flakes or buckwheat flakes)
300 ml water
4 tablespoons live natural yoghurt
1 large crunchy apple, cored but not peeled, and sliced or grated
2 tablespoons pumpkin seeds

Place the millet flakes and water in a small saucepan, mix together and bring to boiling point.
Quickly reduce to a simmer and cook the mixture gently for 5-10 minutes until all the water is absorbed and a soft porridge results.

Stir in the yoghurt to make a creamy porridge, then divide between two bowls.
Top each with the apple and the pumpkin seeds and serve immediately.

Low-GL Breakfast: Red and green scramble

serves 2

1 tablespoon olive oil
2 tomatoes roughly chopped
4 eggs lightly beaten
2 tablespoons chopped fresh parsley
freshly ground black pepper
2 slices rye bread  toasted and thinly spread with butter

Heat the oil in an omelette pan
Add the tomatoes and cook for 2 minutes until softened, remove them ans set them aside on a plate
Pour the eggs into the same pan and stir until soft curds form.
Fold in the softened tomatoes, chopped parsley and some black pepper.
Serve over the buttered toast.

Low-GL Breakfast:Crunchy yoghurt

Ideas for morning


serves 2

300ml live natural yoghurt
2 tablespoons jumbo oats, toasted
4 tablespoons mixed seeds (pumpkin, sesame, sunflower, poppy)
2 tablespoons soft fruit - blueberries, raspberries, blackberries

divide the ingredients between 2 bowls, putting the yoghurt in first and the soft fruit last, on top.

toasted oats: spread them thinly on a baking tray, put them at the top of a preheated moderate over (a80C/gas mark 4) for about 8 minutes until browned.
You could toast more once and keep them in airtight container for 2 weeks

looks good, huh?

But is it enough for morning?

(recipe: Ian Marber)