Lae GI Resepte

Quiche (Serves 16)

Bestanddele:

  • 3 extra large eggs
  • 250ml milk
  • 10ml oil
  • 1 onion, finely chopped
  • ½ green pepper, finely chopped
  • 60g lean bacon, chopped (2 rahers, back or leg bacon)
  • 1 tomato, chopped
  • 300g lean ham, chopped
  • 30ml fresh parsley, chopped
  • 1.25ml freshly ground black pepper
  • 5ml prepared mustard
  • 30ml cake flour
  • 125ml cheese

Metode:

  1. Preheat the oven to 180°C and lightly grease a 200 x 200mm ovenproof dish with non-stick cooking spray
  2. Beat the egg and milk together and set aside.
  3. Heat the oil and sauté the chopped onion and pepper until soft. Add the chopped bacon and fry until crisp. Add the chopped tomato and stir through.
  4. Add the rest of the dry ingredients, except the cheese, as well as the egg-milk mixture.
  5. Pour the filling into the greased dish and sprinkle the cheese evenly over the top.
  6. Bake for 45 minutes until set.

Bobotie Bites (Makes 24 Bites)

Bestanddele:

  • 1 medium onion, chopped very finely or grated
  • 10ml dried mixed herbs
  • 15ml curry powder
  • 5ml ground turmeric
  • 2.5ml salt
  • 30ml oat bran
  • 15ml Worcestershire sauce
  • 30ml chutney
  • 1 medium apple, peeled and grated finely
  • 3 large eggs
  • 500g extra lean topside mince
  • 310ml milk (1¼ cup)
  • Pinch of ground turmeric

Metode:

  1. Preheat oven to 200°C and lightly grease 2 muffin pans with non-stick cooking spray
  2. Combine the onions, seasoning, oatbran Worcestershire sauce, chutney, grated apple and 2 of the eggs in large bowl. Mix well using a wooden spoon.
  3. Mix in the minced meat.
  4. Spoon the rounded tablespoons of the mixture into the muffin pans.
  5. Mix the milk and turmeric with the 3rd egg. Spoon a tablespoon of this egg mixture on top of each bobotie bite.
  6. Bake for 30 minutes until done.
  7. Remove from the oven and leave to cool and set before removing from the pans, to prevent the bites from breaking up.

‘Winter Salad’ Soup (Makes 2 litres or 8 servings)

Bestanddele:

  • 5ml (1t) oil
  • 1 medium onion, peeled and chopped finely or grated
  • 1 medium, red pepper, chopped finely or grated
  • 1 medium, green pepper, chopped finely or grated
  • 2 gloves of garlic, chopped finely or 5ml (1t) dried garlic flakes
  • ¼ cabbage, shredded or grated
  • 1 x 400g can tomatoes, chopped finely
  • 1.5 litres (6 cups) boiling water
  • 5ml (1t) dried herbs e.g. sweet basil
  • 125ml (1/2 cups) Soup mix and 10ml vegetable stock powder
  • or 1 x 400 – 50g packet onion soup powder

Metode:

  1. Heat the oil in a saucepan
  2. Fry the onion, green & red pepper and garlic in the oil until soft
  3. Add the cabbage and stir until well mixed
  4. Add the tomatoes and 1.25 (5 cups) boiling water
  5. Mix the remaining boiling water with the soup mix or onion soup powder and add to the soup, together with the dried herbs
  6. Cover and boil for 30 minutes (if soup powder is used) or at least 60 minutes (if soup mx is used)

TIPS: The soup can be served as a meal or instead of a salad with meals. It can be pureed if you require a smooth vegetable soup. Alternatively, more water can be added if you want a thinner soup. Store the soup in the fridge and simply reheat it in the microwave when needed.

Oven Roasted Tomato and Basil Soup (Makes 4 servings)

Bestanddele:

  • 15ml (1 Tbsp) olive oil
  • 1 onion, peeled and chopped
  • 3 gloves of garlic or 10ml (2 t) crushed garlic
  • 750g plum tomatoes, cut into large chunks
  • ¼ t salt
  • Freshly ground black pepper to taste
  • 250ml (1 cup or 30g) fresh basil
  • 1 tin (410 g) whole tomatoes
  • 10ml (2 t) chicken stock powder, dissolved in 500ml boiling water
  • 5-10ml (1-2 t) sugar

Metode:

  1. Preheat the oven to 200⁰C
  2. Pour the oil into a baking tray and heat in the oven until the oil is thin and runny
  3. Remove from the oven and add the onions, garlic, fresh tomatoes, salt and pepper and toss so that all the vegetables are covered with oil
  4. Roast the vegetables for 20 minute, tossing from time to time
  5. Pour the vegetables into a blender, together with the fresh basil and tinned tomatoes. Blend until smooth
  6. Pour into a saucepan, together with the prepared stock. Heat through on the stove top. Add the sugar to balance the tartness of the tomatoes

Easy Whole Wheat Bread (Cuts into 5 Slices)

An easy-to-make, heavy, dense, slow-release bread.

Bestanddele:

  • 625 ml whole-wheat flour, sifted (2 1/2 c)
  • 310 ml oat bran* (1 1/4 c or 1 c + 4 T)
  • 10 ml bicarbonate of soda (2 t)
  • 5 ml salt (1 t)
  • 500 ml plain, fat-free yoghurt* (2 c)

Metode:

  1. Preheat the oven to 180 °C.
  2. Grease a bread pan with cooking spray or oil.
  3. Sift the whole-wheat flour into a large mixing bowl, 1 cup at a time, then return the bran remaining in the sieve to the sifted flour. This is done to incorporate air and give the bread a lighter texture.
  4. Add the oat bran, bicarbonate of soda and salt to the sifted flour.
  5. Make a well in the centre of the flour mixture. Pour the yoghurt into the well and mix it in with a wooden spoon, ensuring that all the ingredients are moistened. Do not overmix.
  6. Shape the dough into a loaf and place into the greased bread pan. Bake for 1 hour, or until done.
  7. Cool in the pan, on a cooling rack, and remove from the pan after 15 minutes to cool completely.
Kliek Hier Vir Die Opwarming

Comments 22

    1. Hi Anzelle

      Die smoothie resep is op jou spyskaart.
      Gaan loer by Lae GI dag 5, 12 en 20. Die bestanddele is daar wat jy moet saamvoeg om jou smoothie te maak.
      Jy sien dit dus op jou spyskaart.

      Groete
      Lize (Biokinetika)
      LINDA KRIERL FITNESS

    1. Hallo Isabella-Maria

      Jy kan die joghurt vervang met enige pap of smoothies soos op jou plan aangedui.
      Op die Glukemiese Indeks lys kan jy al die papsoorte sien wat jy mag eet.

      Groete
      Lize (Biokinetika)
      LINDA KRIEL FITNESS

    1. Post
      Author

      Hi Anri

      Rogbrood is baie gesond. Gewoonlik – as mense verkies om rogbrood te eet in plaas van Lae Gi Brood, sê ek dat dit reg is, maar dit is nie te sê dat alle rogbrood lae Gi is nie. Sommige rogbrood – veral dié wat in groot volume gebak word vir supermarkte – het ‘n redelike hoë Gi. Ek sal sê die beste wat jy kan doen, is toets dit uit. Ons almal se metabolismes verskil. As jy vinnig – nadat jy dit geëet het – weer honger voel, moet jy dit eerder nie eet nie.

    1. Hallo Venita

      Die quiche en bobotie kan 2-3 maande gevries word, maar maak seker jy verpak dit lugdig voor jy dit vries. Haal al die lug uit die verpakking en seel dit goed. Skryf ook ‘n datum op die verpakking om seker te maak dit word betyds gebruik.

      Groete
      Lize (Biokinetika)
      LINDA KRIEL FITNESS

  5. Baie dankie vir die plan.
    Bedien die quiche regtig 16 porsies? Ek sien ook die foto van die quiche lyk dit of ń Filo deeg kors gebruik is maar die resep maak nie melding van die kors nie is dit korrek?
    Wie maak Low GI Muesli?

    1. Hi Sarah

      Die quiche word saam met ander kos bedien. As dit jou hoofmaal of porsie is gaan jy minder porsies uitkry.
      Die foto’s op die plan is net vir visuele doeleindes. Dit is nie ‘n resepte boek waar die foto’s presies lyk soos die resep nie. Daar is nie ‘n filodeeg kors by die resep nie.
      Lae GI meusli sal jy maklik aanlyn kan opspoor.

      Groete
      Lize (Biokinetika)
      LINDA KRIEL FITNESS

  7. Goeie middag!

    My man wil graag saam my die LAE GI plan volg. Hoe nou gemaak as ek sy porsies wil aanpas? Neem ek net die standaard program en verdubbel die bestanddele?

    Baie dankie
    Chanel

    1. Hi Chanel
      Hier is ons Dieetkundige Anel se antwoord op jou vraag: ” hy kan die stysel porsies verdubbel met ontbyt en aandete. Bv 1 Koppie pap ipv half koppie vir vroue. En ipv van 1 sny brood eet hy 2 snye brood vir ontbyt. Aandete eet hy 4 baba aartappels ipv 2. Die res bly dieselfde.
      Groete.
      Lize (Biokinetika)
      LINDA KRIEL FITNESS

    1. Hello Aniele
      Dis ‘n heerlike manier om Bobotie in individuele porsies te maak.
      Die 12 pan muffin pan is die regte groottte.
      Onthou die resepte is vir vroue en mans kan 1,5 tot 2 maal groter proteien porsies meer eet per ete.

      Lize (Biokinetika)
      LINDA KRIEL FITNESS

    1. Hallo Annemarie

      Die lae GI plan is die beter opsie. Wat ons in gedagte moet hou is dat enige dieet waar energie inname verminder word kan moontlik melk produksie se volume nadelig beinvloed. Die lae GI plan behoort genoeg koolhidrate te bevat om melkproduksie te ondersteun. Oefening kan ook melkproduksie beinvloed.

      So is belangrik om genoeg vloeistof te drink wanneer die eetplan gevolg word om voldoende melk produksie te verseker. Totale vloeistof nodig in n dag is 35-40ml per kg per dag. Dus as jy 60kg weeg benodig jy 2 liter tot 2400 litre per dag.

      Anel Kristen
      Fiks & Fabulous Dieetkundige

    1. Hi Ronel

      Jy kan nie die resepte aflaai nie. Ek sou aanbeveel dat jy ‘n foto (screenshot) met jou foon neem en dan vandaar dit gebruik.
      Slegs die eetplanne kan afgelaai word.

      Mooi dag!
      Lize (Biokinetika)
      LINDA KRIEL FITNESS

  11. Hi, kan iemand bevestig of die Winter ‘Salad’ Soup die sop is waarna Linda in die Banting plan verwys? Ek het so vinnig na die bestandele gekyk en dit lyk gepas vir die plan.
    Laat my weet asseblief

    1. Hi Charina

      Die Winter’salad soup is ‘n Lae GI plan sop in Fiks & Fabolous.
      Die Banting plan het ‘n Biltong sop en Blomkool sop.
      Die ververbranding sop is in die Mooi maag plan, Wenlyf Banting plan en Somerlyf Lae GI plan.
      Die Vetverbranding sop en Winter ‘salad’ sop is nie dieselfde sop nie.

      Lize (Biokinetika)
      LINDA KRIEL FITNESS

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