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 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 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.