Low-GL Lunch: Squash and feta rosti

serves 2

2 tablespoons olive oil
1 onion, finely chopped
1/2 teaspoon caraway seeds
2.5cm piece fresh root ginger, peeled and grated
325g firm squash, such as butternut, peeled, deseeded and coarsely grated
100g feta cheese, crumbled

Heat the oil in a small non-stick frying pan, add the onion and caraway seeds and cook until the onion is softened and golden.Add the ginger and grated squash and stir-fry gently for 3-4 minutes to combine the ingredients and soften the squash.

Add the feta and mix well. Pat down the mixture in the pan and draw it in from the sides, to make a cake. Leave over a medium-high heat for about 5 minutes, to firm and brown the base.

Put the pan under a hot grill for a further 5 minutes to brown the top. Cut in half and serve.

Low-GL Lunch: Sun-dried tomato dressing

serves 2

4 sun-dried tomatoes in olive oil, drained and quartered
8 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon water
1/2 teaspoon anchovy essence (or anchovy paste)
freshly ground black pepper

Put all the ingredients in a blender and blend until smooth.

Low-GL Lunch: Lime and soy dressing

serves 2

2 tablespoons lime juice
2 tablespoons sesame oil
2 tablespoons avocado oil (or olive oil)
2 tablespoons olive oil
1 teaspoon soy sauce
1 garlic clove, crushed
freshly ground black pepper

Combine all the ingredients in a bowl .

Low-GL Lunch: Orange vinaigrette

serves 2
6 tablespoons olive oil
2 tablespoons orange juice
1 tablespoon cider vinegar
1/2 teaspoon mustard
1 garlic clove, crushed and finely chopped
freshly ground black pepper

Combine all ingredients in a bowl and mix well.

Low-GL Lunch: Root vegetable and goat's cheese salad

serves 2

200g root vegetables, coarsely grated (sweet potatoes, swedes or parsnips, celeriac and carrot)
2 tablespoons olive oil
1 tablespoon black mustard seeds
30g walnut pieces
25g raisins
100g hard goat's cheese, cubed
sesame oil, to drizzle
1-2 tablespoons chopped fresh coriander

Place the grated vegetables in a large bowl. Heat the oil in a small pan and when hot add the black mustard seeds. when the seeds start to pop, pour them over the vegetables. Stir in the walnuts, raisins and goat's cheese. Drizzle with sesame oil and sprinkle over the coriander.


Serve with a chunk of soda bread or a spoonful of couscous.

Omelet

Yes, eggs..the best ...good protein, good cholesterol, supertaste.
For a quick omelet you need 2 large eggs  - MUST be at least free range...if not organic...
What do you need for it?

first of all - no more than 3 minutes...then
 some butter
2 eggs - i was very hungry so i used 3 :-)
a pepper - i had a yellow one - for crunchyness and some fibres too
freshly ground black pepper
 - and for today i felt like adding some smoked salmon (omega 3, baby)...i have no idea if the tastes go together...i'll see later :-)

So simply whisk the eggs in a bowl, add the black pepper, meanwhile melt the butter in a non-stick pan - don't let it smoke!!

Pour the eggs in the pan, sprinkle on top the chopped pepper, let it set for maybe 1 minute. Only lift the edges of the omelet and tilt the pan to bring there the runny eggs from the middle of the pan.
The most important rule: the omelet it must stay runny in the middle if u want to have all the goods from the eggs and not destroy them...so don't turn it on the other side.

Now you just slide it on a plate, put some salmon on the edge, toast some wholemeal pitta e voila...you have a very fast lunch, no preservatives, no crazy stuffs, and if you do the maths...i guess it's very cheap too....

A, if u want the omelet fluffyer...add some milk in the whisked egg...nice, very nice texture with milk
And of course: never ever use oil for omelet - butter only...

The mix of omelet and smoked salmon was ok, really ok ....mmmm

My favorite stir fry

For one  - a very hungry one

100 gr turkey breast - at least, cut in cubes and let in a bowl covered in light soya sauce (comes with less salt)
                                  for minimum 10 minutes
2 peppers - different colours, cut in medium stripes, so it stays crunchy in the middle after's fried
1 onion - cut julien
1 carrot grated
5 brussel sprouts cut in 4 and boiled no more than 2 minutes
1 courgette  - would be good, i didn't have today
200g mushrooms  - when i dont have meat, i use mushrooms

1. heat the live oil in a generously sized pan
2.fry the onion until yellow-ish
3.add the meat and leave it in the pan for the first few seconds, so it fries nice, after that start stirring
4.after about 2 minutes, add the peppers, after other 2 minutes, add the grated carrot
5. add the boiled brussel sprout, and add the soya sauce.
6. continue frying and stirring for 5 more minutes, add chilli flakes (if u like it hot...i adore the taste) and black pepper.
 No extra salt is generally needed


Meanwhile you add some boiled water over a portion of cous-cous  - maybe half a mug; just add water to cover the cous-cous no more than one finger on top. In 3-4 minutes the cus-cous becomes fluffy and should absorb all the water.


So put the cous-cous on the bottom of a nice plate, put all the stir fry on top...and gorge on it....
absolutely beautiful :-)

Cous-Cous the largest source of carbohydrates is low-gl, with slow release of glucose
The vegetables provide good low cars, plus high content of fibres, antioxidants and vitamins, and minerals
Soya souce- good source of flavones with good influence on estrogen hormons
Low content of salt, good to avoid hypertension
Great flavours from chilli and black - pepper
It looks good and you dont need more than 15 minutes to prepare it FROM SCRATCH!!

So why not???? Try my stir fry :-)