Recipe courtesy of www.thefoodcoach.com.au

Low GI, Low sugar, Wheat Free
Lightly spiced and full of vegies, this soup is also low GI, guaranteeing this meal will see you through to breakfast the next morning. You’ll be hard pressed to finish the whole bowl!

Ingredients:
¼ cup olive oil
6 cardamom pods lightly bruised
1 onion finely sliced
1/3 cups blue lentils, washed
1 litre chicken stock
1 can whole tomatoes
1 bunch English spinach
½ cup natural yoghurt
2 organic chicken breast fillets chopped into bite size pieces
3 cloves garlic, crushed
1 tbsp ground turmeric
½ tsp cayenne pepper
½ tsp paprika
½ tsp ground cumin
½ bunch coriander

Prep Time: 10 mins
Cooking Time: 60 mins
Ready in: 70 mins

Suitable for: Dinner, Lunch

Method:
Cook olive oil and cardamon pods and spices in a large saucepan for 2 minutes. Discard the cardamon pods and add the onion and garlic to the pan and cook until soft.
Stir in the lentils and add the stock, tomatoes and chicken pieces. Bring to the boil and simmer over a low heat for 45 minutes until lentils are tender. Add the spinach and cook for a further 2 minutes. Season to taste.
Serve with a spoon full of yoghurt and chopped coriander leaves.

Makes 6 servings

For more delicious recipes from Judy Davie The Food Coach please visit www.thefoodcoach.com.au

Courtesy of www.thefoodcoach.com.au

Dairy free, Gluten free, Low carbohydrate, Wheat Free

A good way to ensure people eat their veggies is to thread them between pieces of meat on a kebab.
It helps ensure they are getting more fibre, antioxidants and vitamins, and improves the texture and colour making the overall dish far more interesting.

Ingredients:
2 cloves garlic, crushed
2 tbsp fresh rosemary, chopped
1 tbsp fresh oregano, chopped
1 tbsp fresh marjoram, chopped
1/3 cup olive oil
½ tsp hot English mustard
1 small lemon, chopped
600 grams beef, diced into 2cm pieces
400 grams button mushrooms
1 Spanish onion cut into squares
1 red capsicum cut into squares
1 green capsicum cut into squares

Prep Time: 1 hr
Cooking Time: 10 mins
Ready in: 1 hr 10 mins
Suitable for: Dinner

Preparation:
Combine the garlic, herbs, olive oil, mustard and lemon juice together. Rub the marinade over the meat and veggies, cover and set aside for one hour.

Method:
Thread the meat and veggies onto 8 soaked bamboo skewers.
Heat a BBQ and cook the kebabs for 2 - 3 minutes each side.
Allow to rest for a few minutes before serving.
Note: Pasture fed Australian meat contains more Omega 3 fatty acid and overall less fat than beef cattle fed on grain food. Omega 3 fatty acid helps reduce the risk of heart disease, slows brain degeneration and is essential for growth and development.

Makes 8 servings

For more delicious recipes from Judie Davie The Food Coach please visit www.thefoodcoach.com.au

Courtesy of www.thefoodcoach.com.au

Gluten free, Low carbohydrate, Low GI, Wheat Free

Large field mushrooms provide the perfect base for an easy mid week meal. Peel the skin, remove its thick stalk and it’s ready to be filled.
For those with no issues with dairy, low fat ricotta is a good source of protein and calcium and combined with pesto has a terrific flavour. If you’re serving one, divide the recipe ingredients by four!

Ingredients:
4 large field mushrooms
2 cups low fat ricotta cheese
4 tbsp pesto sauce
1 bunch English spinach

Prep Time: 10 mins
Cooking Time: 20 mins

Suitable for:
Dinner, Side Dish

Preparation:
Preheat the oven to 180 degrees Celsius.

Method:
Peel the skin of the mushrooms and brush or spray with a small amount of olive oil.
Combine the ricotta with the pesto and fill the mushroom. Place on a baking tray and bake for 20 minutes.
Serve with steamed English spinach.

Note: People who are dairy intolerant could substitute the ricotta with soft tofu and a vegan pesto (for vegan pesto recipe visit our recipe database at www.thefoodcoach.com.au ).

Makes 4 servings

For more delicious recipes from Judy Davie The Food Coach please visit www.thefoodcoach.com.au

Courtesy of www.thefoodcoach.com.au

Low carbohydrate, Low fat
Most cafes during winter sell pumpkin soup and while it’s a real crowd pleaser it’s often made with cream, boosting its saturated fat and energy content. In place of cream I’ve used buttermilk, with infinitely less fat, to give it a creamy taste, and which, unlike yoghurt, won’t separate with heat.

Ingredients:
1 kg Jap pumpkin
½ cup red lentils
1 tbsp grated ginger
1 tbsp orange zest
1 litre vegetable stock
½ cup buttermilk
¼ cup coriander, chopped
Prep Time: 10 mins
Cooking Time: 45 mins
Ready in: 55 mins

Suitable for:
Dinner, Lunch

Preparation:
Cut the pumpkin into large chunks and add to a stockpot. Rinse the lentils and add them to the pumpkin with the ginger and orange zest. Add the stock and over a medium heat bring the soup to the boil.

Method:
Reduce to simmer and cook until the lentils and pumpkin are both cooked (approx 30 minutes). Remove from the heat and transfer the ingredients to a food processor and process until smooth. Stir through the buttermilk top with chopped coriander and serve.

Note:
Pumpkin is a great source of betacarotene and Vitamin A. On paper it has a high GI but because it’s comprised of mainly water, and very little carbohydrate it can be enjoyed by everyone - even those concerned with high blood sugar levels.

Makes 4 servings (serve = 1 bowl)

For more delicious recipes from Judy Davie The Food Coach please visit www.thefoodcoach.com.au

Courtesy of www.thefoodcoach.com.au 

Dairy free, Low carbohydrate, Low fat, Low GI, Low sugar

Ingredients:
500 grams organic chicken breasts 
½ bunch fresh coriander 
2 cloves garlic, crushed 
2 limes juiced 
3 tbsp extra virgin olive oil 
½ tsp coriander seeds, roasted and ground 
½ tsp sweet paprika 

Prep Time: 2 hrs

Cooking Time: 10 mins

Preparation:
Prepare the marinade by lighly roasting the coriander seeds. Using a pestle and mortar, grind the seeds into a fine powder. 
Scrape the dirt from three coriander roots and crush with a knife. Wash and roughly chop the leaves from the remaining bunch. 
Add all the marinade ingredients together. 
Trim any fat from the chicken and cut it into strips approx 1cm thick. 
Pour the marinade over the chicken and refrigerate for 2 hours.

Method:
Heat the BBQ plate to hot. Add the chicken pieces and cook for 7 - 10 minutes turning once. Serve with a summer salad.

Makes 4 servings

For more delicious recipes from Judy Davie, The Food Coach please visit her website at www.thefoodcoach.com.au 

Courtesy of www.thefoodcoach.com.au

Dairy free, Gluten free, Low carbohydrate, Low GI, Wheat Free
Here’s a quick salad to throw together for lunch.

Ingredients:
2 cups rocket, washed and dried
2 stalks celery, finely sliced
10 olives pitted and cut in half
½ cup chick peas, drained
1 95 gram can tuna, drained
1 tbs Camelia tea oil
1 tbs Brown rice vinegar
½ avocado
Prep Time: 20 mins
Cooking Time: nil
Ready in: 20 mins

Suitable for:
Lunch, Salad

Preparation:
Wash and dry the salad greens and arrange them on 2 plates.

Method:
In a bowl combine the celery, olives, tuna, and chickpeas. Add the oil and vinegar. Season with black pepper and mix well.
Place the tuna mix on the salad greens and arrange the avocado on the side.

Makes 2 servings

For more delicious recipes from Judy Davie, The Food Coach please visit her website at www.thefoodcoach.com.au

Courtesy of www.thefoodcoach.com.au

Low fat, Low GI
Just because it’s healthy, doesn’t mean it looks it! In this simple pasta dish we use basic pesto ingredients with less oil and saturated fat but with the same flavour. Switch regular pasta with wholemeal to boost its fibre content and serve it with an accompanying green salad.

Ingredients
250 grams wholewheat spaghetti
4 cloves garlic, cut into fine slivers
1/3 cup olive oil
2 red chillis deseeded and finely chopped
1 bunch fresh basil, leaves roughly chopped
2 lemons zest only
6 small figs, cut into quarters
1/3 cup pine nuts, roasted
½ cup parmesan, shaved

Method
Cook the pasta in a large pan of boiling water for 15 minutes or until tender. In a frying pan, heat the olive oil to hot. Add the garlic and chilli and cook until the garlic is golden.
Add the lemon zest, basil and figs and cook gently for 3 - 4 minutes.
Drain the pasta and gently toss through the figs and basil mixture. Top with pine nuts and parmesan shavings and season with black pepper.
Serve with a green salad and vinaigrette dressing.
Note: For a speedy way to roast pinenuts, stir them continuously over a medium heat in a dry frying pan taking care not to let them burn.

Makes 4 servings

For more delicious recipes from Judy Davie, The Food Coach, please visit her website at www.thefoodcoach.com.au