Posts Tagged ‘low glycemic index recipe’

This weeknight meal started out to be a navy bean curry, but I went a little overboard on the spices and it ended up with the flavouring of our holiday in Morocco. If you please you could add some raisins, currents or even dates. Perhaps a nut or two for some crunch. All in all a very flavourful recipe that I hope you will enjoy.

Moroccan Inspired Navy Beans with Mushrooms

Serves 1 (just multiply by the number you need). I eyeballed this recipe, so if you decide to make it, make sure you alter it to your own taste! The only important bits are to soak the beans and cook them all the way through, the rest is really up to you!

The beans were cooked in the ‘curry’ until creamy


  • 75 g dried Navy Beans, soaked overnight
  • 1 cup finely chopped sweet onion
  • 1-3 cloves of garlic finely minced (I like my microplane for this)
  • 1/4 cup dried mushrooms, reconstituted in warm water, liquid reserved
  • 1 1/2 cups fresh cremini and white mushrooms, sliced thickly
  • 1 tsp Garam Masala
  • 2 tsp Meat Masala
  • 3 tsp curry powder
  • 1 tsp cumin
  • 1 tsp ginger (I used the powdered Moroccan ginger)
  • 1 tbsp white vinegar
  • 1/2 cup chicken stock
  • Water, as much as the beans will absorb
  • 1/2 cup celery chopped
  • 1/4 cup grape tomatoes cut in half
  • 1 tbsp cilantro, chopped
  • 1 tbsp green onions
  • Hot pepper flakes (to taste)
  • Non-stick spray

I like to add pepper flakes for a bit of heat


  1. Lightly spray a pressure cooker with non-stick spray and heat. Add onions. Cook the onions until they are brown, you’ll have to watch this as the spray doesn’t really give you enough fat so you’ll need to add very little bits of the stock. We don’t want to steam the onions, we want to BROWN them.
  2. Add 1-2 minced cloves of garlic and ALL of the dry spices and cook until you can smell the wonderful aroma (you are cooking the bitterness out of them). Add the drained beans and cook for a minute or so.
  3. Add the white vinegar and mix well. Add the remaining stock and about 2 cups of water. Close the lid and put the timer on for 10 minutes. At the end of 10 minutes, check to see if the beans have absorbed all of the water (how fast they absorb will depend on how dry they were…and how long you soaked them. Cooking the beans can take anywhere from 30 minutes to 1 hour). Keep adding water, or the reserved mushroom liquid until the beans are soft.
  4. In the meantime, heat a skillet and spray lightly with the non stick spray. Add the mushrooms and sauté until they are cooked (even the rehydrated ones). About half way through the cooking, add the remaining minced garlic. Set aside.
  5. When the beans are fully cooked, add the mushrooms, chopped celery and tomatoes and heat through.
  6. Serve garnished with the cilantro, green onions and hot pepper flakes.
  7. Enjoy.

This photo shows just a small portion, 75 g of dry beans is actually quite a lot of food

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My friend Angela (Titanic dinner party) sent me this link. Her boys (the lovely stewards of the same party) said it reminded them of a play dough toy they once had. It is pretty gross so be warned if you’re squeamish! I’m not sure what disturbs me more, the video or the comments!

Yesterday was Cinco de Mayo a wonderful holiday sadly not celebrated to any degree in Canada, in fact, it’s only been a few years that I have even heard of it, believe it or not. Being one who loves to celebrate, I thought, why not this lovely holiday? And it could and should be celebrated with celebration food, of course. Still watching my carbs, sugars, fats and such, I had to come up with a recipe that would work in this regime I am following.

Celebrate with Ceviche

Serves 1 (or multiply by the number of people you wish to serve)

A little Ceviche never hurt anyone!


  • 100 g Shrimp, deveined, cleaned, tails removed
  • 1 tbsp mint, chiffonad finely
  • 1 tbsp green onion, finely chopped
  • 2-3 tbsp cilantro, finely chopped
  • 1/3 cup celery, cubed
  • 1/4 cup apple, cubed
  • 1/4 cup cucumber, cubed
  • 1/4-1/2 cup lime juice
  • 1/4 cup Piri Piri Sauce (see recipe below)
  • 1 tbsp red pepper coulis (or you can use honey or agave, but I am limiting my sugars)
  • 1 tbsp toasted shredded coconut (unsweetened, desiccated), plus a pinch for garnish
  • Arugula greens


  1. About 3-4 hours before serving, chop the shrimp up into relatively even bits (this is so that they ‘cook’ in the citric acid evenly).
  2. Combine the mint, green onion, cilantro and celery together and mix well. Add about 2 tbsp of this mixture to the shrimp. Toss.
  3. Combine the lime juice and Piri Piri Sauce and red pepper coulis and mix well. Pour over the shrimp mixture and coat evenly. Refrigerate for 3-4 hours or until shrimp is opaque. You may wish to stir this from time to time.
  4. When the shrimp is totally cooked, add the remaining mint, green onion, cilantro and celery combo. Toss in the apple, toasted coconut and stir well.
  5. Garnish with the pinch of toasted coconut and extra hot sauce. Enjoy!

Tangy, sweet, crunchy, soft; it’s everything I dreamed of.

Piri Piri Sauce

(Inspired by Kristy at Eat, Play Love Our Family Food Adventure)

  • 1-2 Serrano chiles
  • 4-5 cloves of garlic
  • 1 tbsp smoked paprika
  • 1/2 cup freshly squeezed lemon juice
  • 1 tbsp vinegar
  • 1/3 cup low sodium vegetable stock (I used vegetable stock as it is slightly sweeter than chicken stock, because I replaced the wine vinegar with white vinegar)
  • hand full of roughly chopped parsley
  • hand full of roughly chopped cilantro


  1. Preheat the oven on high broil. Cut the chile peppers in half (don’t bother removing the seeds and stems, they come off easily after roasting). Place the chiles on a lightly sprayed (with fat free cooking spray) baking sheet and roast until blackened, Kristy says about 10 minutes (I didn’t time it).
  2. Trim the stems and remove the seeds (the seeds are the really hot bits)
  3. In your immersion blender container, combine the chiles, garlic, paprika, lemon juice, vinegar, vegetable stock, parsley and cilantro and purée the ingredients until smooth.
  4. Store in the refrigerator, you won’t regret making an extra large batch!

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For all you gourmets who are cream, butter and everything that is not-fat-free lovers, I BEG you to read on. This is an egg white recipe that will make your toes curl, it’s so tasty and filling. I was rather surprised as how filling it was and I think you will be too.

The Anything-but-Boring Egg White Omelet

Doesn't that look like a ray of sunshine. Now don't tell me you would love a bite?

Serves 1 (multiply by the number of people you would like to serve)


  • 9 tbsp egg whites (I used Egg Beaters Whites)
  • 45g sweet onion, finely chopped
  • 40g grape tomatoes, sliced into fourths
  • 15g wild mushrooms, finely sliced
  • 10g green chili peppers, finely sliced (leave seeds in if you like it spicy)
  • 5g cilantro, chopped
  • 10g green onions, finely sliced
  • 1 tsp cumin
  • 1 tsp coriandre
  • pinch of cayenne (if you like heat)
  • non-stick fat free spray (I use Pam Original)


  1. Spray a small cast iron pan (8″ diametre) with non-stick spray; heat pan.
  2. Add onions and sweat out, you may need to add a bit of water so that they don’t burn.
  3. Lightly beat the egg whites until slightly frothy add the cumin, coriandre and cayenne. Pour over the translucent onions. Allow to set a minute or so and then pull in the edges and allow the remaining liquid to spread out over the pan.
  4. Before the omelet sets, add the tomatoes, mushrooms, chili pepper, cilantro and green onions. Turn off the element and cover. Allow the omlet to set, about 3-5 minutes.
  5. Carefully fold one side over the other and serve garnished with a little sprig of cilantro.

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