WHAT IS GI ?

Today I am going to talk about GI, THE GLYCAEMIC INDEX.

This is close to my heart as I know eating high GI foods really effect my well being and how I keep myself healthy by following a low GI way of eating.

Glycaemic Index is the measurement of the speed that we burn food. Foods with high glycaemic index are converted rapidly to glucose in the body, while foods with low glycaemic index are converted more slowly. Then the glucose is taken to the bloodstream by insulin. If we eat too much of high GI foods, high level of glucose enters the bloodstream and body panics and too much glucose can be harmful. It can lead to weight gain, cell damage also negatif effect on heart and the skin. By switching to low GI diet we can prevent the panic reaction and have a pozitif effect on our body function and condition. Below are the CARBS with high and low GI.

LOW GI carbohydrates

Granary bread, soya bread, barley bread, porridge, bulgur wheat, egg noodles, new potatoes, milk, yogurt, low fat ice cream, plain chocolate, nuts and seeds.

HIGH GI carbohydrates

White bread, flaked cereals, millet, pasta, potatoes, rice, boiled sweets, popcorn, waffles, pretzels, rice cakes.

LOW GI fruits

Apples, avocado, kiwi, white grapes, citrus fruits, plums, strawberries, tomatoes, grapefruit, peaches, pears, apricots, blackberries.

HIGH GI fruits

Dates, watermelon.

HIGH GI vegetables

Parsnips, pumpkin, swede, turnip. Rest of the vegetables are LOW GI.

All the beans and pulses are LOW GI except Broad beans.

All of the protein foods are LOW GI.

I collected some of the information above, from the book GI basics by Helen Foster.

VEGETARIAN BULGAR WHEAT KOFTE ( etsiz cig kofte )

INGREDIENTS

• 2 cups fine bulgur ( bulgar ) wheat
• 1 onion
• 4- 6 cloves of garlic
• 5-6 sun dried tomatoes, diced finely
• 2 cooked potatoes, mashed
• 2-4 tbsp olive oil
• 1 tbsp tomato paste
• 1 tbsp pepper paste ( optional )
• bunch of parsley, chopped
• cumin, chilli pepper flakes, salt and pepper.

METHOD

1) Wash the bulgur in cold water and drain. Set aside.

2) Place onion, garlic, sun dried tomatoes in a food processor and pulse it a few times. (or grate onion, garlic and tomatoes by hand and mix everything well to make this dish.)

3) Add the oil, mashed potatoes, bulgur wheat into the food processor. Mix in the tomato paste, pepper paste, parsley, cumin, chilli, salt and pepper. Pulse it several times until it all bind together. Add sprinkle of cold water if needed to form a stiff mixture.

4) Shape them into little sausages by hand and serve them on bed of lettuce leaves.

CHICKEN MARINATED IN YOGURT SAUCE

This is my quick and tasty recipe for chicken legs. You can use chicken thighs or chicken breast if you prefer it. Today I served the chicken with roasted winter vegetables and baked potatoes but very good served with rice, pasta or with just a simple salad.

YOU NEED

• 8 chicken drum sticks
• 5 tbsp natural yogurt
• 2 tbsp tomato paste
• 2-4 cloves of garlic, crushed
• 2 tsp olive oil
• 2 tsp balsamic vinegar or normal vinegar
• 2 tsp mixed dried herbs
• 2 tsp paprika
• 1 tsp chili pepper
• Salt and pepper to taste.

1) First wash chicken pieces and drain.

2) mix the marinade: Mix yogurt and tomato puree. Add the crushed garlic, oil and vinegar.

3) Add the herbs, spices , salt and pepper. Mix well.

4) Pour the marinade over the chicken, cover with cling film and keep it in the fridge preferably overnight. ( if you don't have time, minimum 2-4 hour will be fine )

5) Cook the chicken pieces in preheated oven ,190 C for 45 minutes to one hour.