Most cheese is in the Don’t Do It column in the GI guide, but feta is a lower-fat cheese and, when used in small quantities, is a good source of calcium and protein, especially useful for vegetarians. The lemon juice helps to reduce its GI score.
Serves 2
1 medium orange
1 small fennel, trimmed
½ pomegranate
1 tbsp extra-virgin olive oil
1 tsp lemon juice
Salt and freshly ground black pepper
25g wild rocket
110g feta, crumbled into small chunks
4 x 25g slice rye bread (to serve)
With a serrated knife, cut off the top and bottom of the orange, then cut away the peel and pith. Hold the fruit over a bowl and cut each orange segment from its fibrous casing. Once all the segments have been cut, squeeze the casing over the bowl to release any extra juice.
Advertisement
Cut the trimmed fennel in half lengthways and finely slice into paper-thin lengths. Mix into the orange segments. Next, hold the pomegranate half over the bowl, so you don’t lose its juices, and pull out its juicy pink seeds with a teaspoon. Pull away the cream-coloured membrane and discard, as this tastes bitter. Mix in the olive oil and lemon juice and season to taste. This can be done a few hours in advance, in which case you need to cover and chill the salad.
When you are ready to serve, mix in the wild rocket and crumbled feta. Serve with 2 x 25g slices of rye bread per person.
PEA AND PARMESAN FRITTATA
This recipe is low in fat, so you can get away with using small quantities of parmesan as a flavour enhancer.
Serves 2
Advertisement
1 tbsp olive oil
1 medium onion, finely sliced
1 small clove of garlic, finely chopped
2 medium eggs
Salt and freshly ground black pepper
2 tbsp finely grated parmesan
85g frozen petits pois
2 x 40g slice sourdough bread (to serve)
Few slices of tomato (to serve)
Few leaves fresh basil, chopped (to serve)
Heat a small nonstick omelette pan on the hob over a low heat and add the olive oil. Once hot, add the onion and garlic and fry gently, stirring occasionally, for about 10 minutes, until soft and golden.
Meanwhile, beat together the eggs, seasoning and parmesan in a bowl. Mix the frozen petits pois into the softened onions. Increase the heat to medium and pour in the egg mixture. Stir briefly to distribute the peas, reduce the heat slightly and cook gently for 3-4 minutes. As soon as the egg begins to set, loosen it a little around the edges with a spatula or palette knife. After about 4 minutes, carefully slip the frittata onto a plate, invert and return to the pan. Cook the underside for a further 3-4 minutes. Eat hot, warm or cold, with a 1 x 40g slice of sourdough bread per person and some lightly seasoned tomato slices and chopped basil.
SNACK
CRUNCHY VEGETABLES AND GUACAMOLE
Advertisement
This snack is simple to prepare. You can vary the vegetables depending on what you have in the fridge. Make the guacamole to your taste — if you like it really hot and spicy, add more chilli, or if you like it delicately flavoured, omit the garlic. The dip will not discolour unless it is exposed to the air, so cover it with clingfilm.
Serves 2
1 small ripe avocado
1 tbsp lime juice
¼ fresh chilli (or to taste), finely chopped
½ clove garlic (or to taste), finely chopped
2 tbsp coriander, roughly chopped
Salt and freshly ground black pepper
2 small carrots, peeled and cut into sticks
14cm cucumber, peeled and cut into sticks
100g small cauliflower florets
½ red pepper, cut into sticks
Quarter, stone and peel the avocado. Cut into chunks and place in a small bowl with the lime juice, chilli, garlic and coriander. Season lightly and mash together with a fork. Adjust the seasoning to taste. If you are not eating immediately, press a piece of clingfilm over the surface of the guacamole to prevent discolouring. Place in the refrigerator and chill until needed.
When you are ready to serve, divide the guacamole and chopped vegetables between two small plates and eat.
Advertisement
ALTERNATIVE LUNCH SUGGESTIONS
Turkey and watercress pitta
Slice a pitta lengthways and fill with 70g sliced roast turkey. Toss 1 sliced tomato with 1 tsp olive oil and 1 small sliced red onion. Add to the pitta with some watercress.
Bean soup
Prepare a piping-hot 300ml serving of ready-made fresh bean soup.
Advertisement
Herby scramble
Beat 2 eggs with 2 tbsp skimmed milk and some freshly ground black pepper. Pour into a pan and set over a low heat. Add some chopped fresh parsley, chervil and tarragon and stir constantly until the eggs are scrambled. Serve on 1 slice of multigrain toast with a few grilled mushrooms.
Chicken noodle salad
Mix together 1 tsp peanut butter, 3 tbsp lemon juice, 1 tbsp soy sauce, 1 tbsp water and 1 tsp honey. Coat a chicken breast with the mixture, grill for 5 minutes on each side and cut into strips. Toss 120g cooked egg noodles with finely chopped red pepper, a handful of bean sprouts, a handful of chopped coriander and plenty of lime juice. Mix with the chicken, season and serve.
Pine-nut risoni
Cook 70g rice-shaped pasta (risoni) and drain. Heat 1 tsp olive oil in a small frying pan and add 1 finely chopped clove of garlic. Cook for 30 seconds, then add a handful of spinach. Once wilted, add 10g chopped pine nuts. Combine with the pasta, squeeze over some lemon juice and serve.