Cheese Souffle
 

CHEESE SOUFFLE Serves 4

1 x 410 g tin baked beans in tomato sauce

100 ml oatbran ( just under ½ cup)

250 ml fresh bread crumbs (2 slices bread) (70g fresh bread)

3 eggs, using 1 whole egg and 2 egg whites

100 ml skim milk

2ml crushed garlic

5 ml mixed herbs, dried (1 teaspoon)

salt and freshly ground black pepper to taste

60g Mozarella low fat cheese, grated (2 matchboxes)

30g low fat cheddar cheese, grated (1 matchbox)

2 sprigs parsley, finely chopped (about ½ cup)

Preheat the oven to 180 C
Mash the beans with a fork or process in a food processor or

liquidizer.
Beat together the beans, oatbran, fresh breadcrumbs, egg yolks,

milk, crushed garlic and herbs until fairly smooth.
Season with salt and pepper.
Mix the grated cheeses and parsley and fold two thirds of the

cheeses into the souffle mix.
Whisk the egg whites until stiff and fold under bean mixture

gently.
Pour into a greased ovenproof souffle dish (16cm diameter)

and bake for 30 minutes.
Sprinkle with the remaining grated cheese and parsley and

bake for a further 5 minutes or until the cheese has melted.
Serve immediately with a large tossed salad. For salad recipes

see under the "Salads" section.
This is the ultimate way to disguise baked beans ! If you don’t

tell anybody, no one will even guess that the souffle contains

baked beans.
An easy souffle to make that does not collapse when taken out

of the oven.

NUTRIENTS PER SERVING

Glycaemic index 51

Fats 11g, Carbohydrates 30g, Fibre 9g, Protein 17g, kJ 1254.

RD NOTE: Traditional souffles are very high fat dishes without

any fibre at all. This version is much lower in fat and has an

incredible fibre content. A much healthier version. It is thus

very important that you use only one egg yolk and skim milk.

ONE SERVING is equivalent to 2 STARCH and 2 PROTEIN.

Mock Pumpkin Soup
 

MOCK PUMPKIN SOUP Serves 8 starter portions OR 4

meal portions

5ml canola or olive oil

3 medium sweet potatoes, peeled and chopped

1 large onion, coarsely chopped

250ml dry white wine

1 chicken stock cube or 20ml stock powder dissolved in 500ml

boiling water

1 bunch fresh basil or 2,5 ml dried basil ( ½ teasp)

250 ml low fat milk

1ml cinnamon, ground

freshly ground black pepper

Heat the oil in a saucepan, add the onion and cook over

medium heat for 5 minutes.
Add the sweet potato, wine and stock, simmer, covered for 20 –

30 minutes until the sweet potato is soft.
Add the basil leaves and puree the soup in a food processor or

blender for not longer than one minute.
Return to the saucepan, add the milk, cinnamon and pepper

to taste and reheat.
Serve as a starter or light meal.
This soup is a good replacement for the usual high GI

pumpkin soup.
If serving for starters, use one ladle per portion. For a meal

use 2 ladles per portion.
NUTRIENTS PER MEAL SERVING:

Glycaemic index 48

Fat 3g, Carbohydrate 56g, Fibre 8g, Protein 7g, kJ 1448


RD NOTE:The nutrient analysis given alongside is for a meal

portion. For starters, all the values would be halved. Using

sweet potato in this recipe not only effectively lowers the GI of

the soup, but it also gives the soup a delicious flavour.This

soup is ideal for carbo loading as it contains lots of sustained

release carbohydrate and very little protein and fat.

ONE SERVING is equivalent to 3 STARCH , 1 LIMITED

VEGETABLE and ½ PROTEIN/DAIRY.

Vegetable Lasagne
 

VEGETABLE LASAGNE VEGETABLE LASAGNE Serves 6

1 bunch spinach, washed and stalks removed (500g)

200g instant lasagne sheets

10ml grated Parmesan cheese (2 teaspoons)

125ml low fat Mozarella cheese, grated ( ½ cup) (2 matchboxes

cheese)

VEGETABLE SAUCE

5 ml canola or olive oil

2 onions, chopped

10 ml minced garlic (2 teaspoons)

250g sliced mushrooms ( 1 punnet)

½ small green pepper, chopped

50 ml tomato paste (4 dessertspoons)

1 x 410g can mixed beans, drained

1 x 410g can tomatoes, with juice and mashed

5ml mixed herbs (1 teaspoon)

CHEESE SAUCE

5 ml ‘lite ‘ margarine

20 ml flour ( 2 heaped tablespoons)

375ml low fat milk (1 ½ cups)

60g low fat cheese (2 matchboxes)

pinch of ground nutmeg

2ml salt

freshly ground black pepper to taste

Lightly steam the spinach until just wilted, drain well
For the vegetable sauce: Heat the oil in a non-stick frying pan.
Add the onions and garlic and cook for about 5 minutes.
Add the mushrooms and green pepper and cook for a further 3

minutes.
Add the tomato paste, beans, tomatoes and herbs. Simmer for

15 minutes.
For the cheese sauce: Melt the margarine, and stir in the milk.
Mix the flour with a little (50 ml) water to a smooth paste in a

500ml glass bowl or jug.
Remove the hot milk from the heat and gradually add the milk

(in 50ml amounts) to the flour and water paste, stirring after

each addition until smooth. Pour the sauce back into the

saucepan.
Return to heat and stir until sauce is smooth and thickened.
Remove from heat and stir in cheese, nutmeg, salt and pepper.
To assemble: Pour half the vegetable sauce over the base of a

lasagne dish.
Cover with a layer of lasagne sheets, then half the spinach.
Spread half the cheese sauce over the spinach.
Top with remaining vegetable sauce and remaining spinach.
Cover with a layer of lasagne sheets and finish with the

remaining cheese sauce. Sprinkle with the Parmesan and

Mozzarella cheese.
Bake at 180 C for 45 minutes to one hour until bubbling and

brown.
Although this recipe looks quite long, it is in fact, very easy to

prepare and well worth the effort. It is quite delicious for a

vegetarian meal.
To soften the lasagne sheets and prevent them from ‘curling

up’, dip each sheet in hot water as you assemble the dish.

NUTRIENTS PER SERVING

Glycaemic Index <30

Fat 7g, Carbohydrate 45g, Fibre 11g, Protein 19g, kJ 1390.

RD NOTE: This dish has an exceptionally high fibre content

and is also very low in fat. We suspect that spinach does have a

high GI value. (Spinach has not been tested to date). In this

recipe it is combined with so many other low GI vegetables,

that the GI of the whole dish still remains low.

ONE SERVING is equivalent to 2 STARCH, 2 PROTEIN and 1

LIMITED VEG.

BACON AND BROCCOLI QUICHE
 

BACON AND BROCCOLI QUICHE Serves 8

BASE:

250 ml flour (1 cup, sifted before measuring)

125ml oatbran

50 ml "lite" margarine

1ml salt

1 egg

50ml ice water

Rub together the flour, oatbran, and margarine until the

mixture resembles bread crumbs.
Combine egg and water.
Add one tablespoon at a time of the egg and water to the flour

mix and combine to make a soft dough. Add more flour if it

becomes sticky.
Cover the dough and chill for about 20minutes.
Roll out and line a greased french flan dish or pie dish.
FILLING:

1x410g tin small white beans / cannelleni / haricot beans,

drained

250ml broccoli florets, cut up into small pieces (100g)

75 g lean bacon, chopped (8 rashers)

1 large onion, finely chopped

3 eggs

100ml skim milk

150ml plain, low fat yoghurt

salt and pepper to taste

2ml mustard powder

100ml mozzarella cheese, grated

5ml parmesan cheese, grated

Drain the beans and spread evenly over the base of the quiche.
Sprinkle the broccoli evenly over the beans.
Fry the bacon and onion without adding any oil or other fat to

the pan.
If it catches, add a little water and stir the bacon and onion.
Beat the eggs, milk and yoghurt. Add the salt and mustard

powder.
Add the onion and bacon to the milk mix and pour over the

quiche.
Sprinkle with the cheeses.
Bake at 180 C for 25 – 30 minutes until the filling is firm.
Serve with a salad. (See recipes under "Salads")
NUTRIENTS PER SERVING

Glycaemic index 56

Fat 12g, Carbohydrate 30g, Fibre 5g, Protein 15g, kJ 1273.

RD NOTE: Please note that the fat is still 12g per portion, even

though we have skimped on the fat in the preparation of the

quiche.Remember, therefore, that quiches are very high fat

dishes, especially when commercially prepared.

ONE SERVING is equivalent to 1½ STARCH, 2 PROTEIN and

1 LIMITED VEG

The previous recipes and the info about beans and legumes were from taken the web site below

http://www.gifoundation.com/recipes.htm
WHY DO WE ADD DRIED BEANS (LEGUMES) TO SO MANY

DISHES?

Most of us do not know how to use legumes anymore. To help

you see how easy it is to include them in everyday meals, we

have added them in tasty and easy ways to many of our

recipes. Beans (and all legumes) have many health advantages:

Legumes actively bind cholesterol.
Legumes lower morning blood glucose readings in diabetics.
Legumes are rich in soluble and insoluble fibre and thereby

help in Irritable Bowel Syndrome.
Legumes are very effective in lowering the GI of any meal.
Legumes increase the satiety value of meals, and are thus

effective in slimming diets.
The soluble fibre in legumes stimulates the immune system in

the bowel.
Legumes are a quick and easy way to increase the fibre

content of any meal.

Legumes are low in fat, a definite advantage in our age of high

fat fast foods.

Pecan Cream Cheese Bon-Bons
 

Pecan Cream Cheese Bon-Bons

4 ounces cream cheese, softened
2 cups pecans
1 tablespoon spreadable apricot or mango fruit (unsweetened preserves)
½ cup unsweetened shredded coconut
Place the cream cheese, pecans and jam in a food processor. Process until the pecans are well chopped and evenly mixed.
Make walnut-sized balls with the mixture. Roll each "bon-bon" in the shredded coconut. Cover and refrigerate until ready to serve.
Makes about 24 bon-bons.
1 bon-bon:
9 g. fat; 1 g. protein; 3 g. total carbs; 1 g. dietary fiber
89 calories

Color me impressed!
 

WOW! You guys have been busy!

:cheer:

Here's a fav of mine... diet? what diet!!!

Chocolate Mousse
serves 4 to 6

3 1/2 oz unsweetened chocolate (at least 70% chocolate liquor or cocoa)
3 large egg yolks
2 - 3 tbsp fructose
5 large egg whites
3/4 cup 35 % cream

Break chocolate into pieces. In a double boiler, over low heat, place chocolate pieces and 1 tbsp water, and melt, stirring with a spatula

In a mixing bowl, beat egg yolks and half of the fructose until frothy. Gradually add the melted chocolate, beating continuously, and set aside

In a seperate bowl, beat egg whites until stiff peaks have formed, set aside.

In a 3rd bowl, beat cream with the rest of fructose until cream is think.

With a spatula, gently fold cream, then egg whites, into the chocolate mixture. Transfer to 4 - 6 individual serving bowls and refrigerate 5 hours before serving

Enjoy :)

Spang

btw - that choc mousse recipe was from Michel Montignac's "Recipes and Menus" cookbook - adated for North America

Note about recipes - Important
 

Hi Guys

Thanks Spang and Sandra for your contributions,(we are kickin some life into this place :D )

I just want to make sure everyone realizes that not all the recipes are from Montignacs books, not all are Low GI so please be careful if you are in phase 1 - plus I have not tested these for taste or anything like that.

I still post a lot at the Atkins and General Low Carb, because I met quite a few nice people there and no one seems to mind that I am not doing Atkins, quite a few are on different plans - there are lots that Atkins is not working for. I found that up and down fluid loss most frustrating.

See ya'all later
:wave:

Hey koKo

You are on fire...

All you Montignac followers, leave us a piece of our KoKo, not choco.!! you are getting all the attention but admit it..live...is she great or is she great!!???

:D

Eva - Don't worry I'll never dessert you :D

You know I have found out in my research that Montignac is very popular in Amsterdam, and you with your Parisian background may like this plan as it is really based on the way the French People generally eat.

It's so funny to me to have learned this, because of your living in Paris, and I am just a stones throw away from Quebec and the diet is also very popular in French Canada but not so much so in English Canada.

I'll see you later Mon Amis

Sandra

Thanks for that apricot jam recipe, I have had no luck finding a dietetic jam sweetened with fructose or unsweetend. This sounds just what I need to put in my plain fat free yogurt.

I'll be trying some of that tomorrow,

Thanks again :wave:

Amsterdam
 

It's funny you rmentioned about how Montignac was popular in Amsterdam. That's how I found out about it!

My boyfriend went their on vacation, and he commented to his friends he was staying with, "How come all the Dutch are so healthy?" - they told him it was because a lot followed Montignac. Actually - he didn't use exactly those words, it was slightly less PC! lol

SO he bought the book there, and read it when he came back to SF. He decided it was "the way to go" but that he could never give up popcorn, so he couldn't follow the plan at all.

Skip forward a few months, I went clothes shopping in LA when I was there on business. I spotted the cutest shirt in a boutique, but they only had 1 left and it didn't fit me. So I did what I swore I would never do - I bought it with the justification that "I'll loose weight to get into it"...

My boyfriend was rather annoyed with me for doing this, and said I should read Montingac to learn how to eat better and loose those extra pounds.

That was about May 25th 2002. I wore the shirt for the 1st time on Thanksgiving last year ;)

That is my story of me n Montignac!

Spang

Spangs Favorite Museli
 

home made muesli with mixed fresh fruit

1 cup rolled oats
2/3 cup low fat milk
1 tablespoon raisins
1/2 cup of low fat plain yogurt
1/4 cup whole almonds, chopped
1 apple grated
lemon juice (optional)
mixed fresh fruit to taste (such as strawberries, pear, plum,

blueberries...)

1. combine the oats, milk, and raisins in a bowl. cover and

refridgerate over night
2. add the yogurt, almonds and apple - miz well
3. to serve - adjust the flavor with lemon juice. serve with fruit

of choice.

Serves 2
Low GI (ie less than 30)
Info per serving (if you are into this kind of info)
Cal 365
carb 50 g
fat 11g
fiber 5g

This is courtesy of New Glucose Revolution

Ratattoille
 

Ratatouille

Ingredients for 4 servings:
1 aubergine
2 squash - I used zucchinni
2 bell peppers and 1 onion

4 peeled tomatoes - I used canned
1 can of tomato paste (optional)
A little olive oil (optional)
Salt and pepper to taste
Thyme, bay leaf, fresh herbs (I added 2-3 tbsp garlic)

He dosent explain about the eggplant(aubergine) if you don't know - you have to salt it first to get excess moisture out. I chopped/diced (dont peel it) it and put it in a plastic strainer sprinkle quite heavily with salt and leave it for about 30 min. then rinse it then squeeze it and squeeze it and squeeze it you will be amazed at how much liquid comes out and how the volume of the egglplant decreases so much. If you don't do this, your recipe might be very watery.


Preparation:
Wash,chop vegetables. Place prepared vegetables in a
large pan and stir-fry for 10 minutes on high heat using oil or a little
water. Lower heat. Add tomatoes and seasonings.Cover
Simmer on low heat for one hour or until vegetables are tender. Add tomato
paste while simmering. Serve hot or cold