Baguette with Salami and Pickles
Small baguette or half a large baguette, Sliced salami (80-100 g), Cornichons or pickled cucumbers (4-6), Butter or Dijon mustard, Salad leaves, optional, Black pepper, optional
50 Recipes for Lower-GI Eating
Breakfasts, soups, salads and generous everyday dinners
Across all blogs: titles, ingredients and methods in all six languages.
Piadina with Parma Ham, Cheese and Rocket
Plain flour (300 g), Lard or olive oil (40 g), Warm water (about 150 ml), Salt (1 teaspoon), Baking powder (1/2 teaspoon, optional), Parma ham (3-4 slices per piadina), Soft cheese such as stracchino, squacquerone, mozzarella, provolone or mild scamorza, Rocket
Neapolitan Ragu
Beef for stewing, about 800 g to 1 kg, 1 large onion, 1 carrot, 1 celery stalk, 3-4 tablespoons olive oil, 2 glasses full-bodied red wine, 700 ml to 1 litre plain tomato passata, Salt, Black pepper, optional, A little hot water or extra red wine, if the sauce beco
Porchetta Sandwich with Parsley Sauce
Pork belly, skin on (1-2 kg), Ciabatta rolls, 1 per sandwich, Fresh parsley, 1 large bunch, Extra virgin olive oil, abundant, Garlic, 1 small clove, optional, Salt, Lemon juice, a squeeze
Sizzigorrus cun bagna
Snails, already purged, Tomato passata or crushed tomatoes, Extra virgin olive oil, Garlic, Fresh chilli pepper or dried chilli flakes, Parsley, Salt, Water, as needed, Toasted crusty bread, to serve
Duck Roasted with Oranges, Peaches and Figs
Duck pieces (about 1.5-2 kg), Onions (2), roughly chopped, Carrots (2), sliced, Fennel bulb (1), sliced, Oranges (2), Ripe peaches (2), Red figs (4-6), Olive oil (3 tablespoons), Salt, Freshly ground black pepper
Princess Cake
Eggs (4, for the sponge cake), Sugar (150 gr, for the sponge cake), Plain flour (150 gr), Baking soda or baking powder (1 teaspoon), Salt (1 pinch), Butter or oil, for greasing the cake tin, Egg yolks (3, for the custard), Sugar (70 gr, for the custard), Flour or
Tomato and Mozzarella Sandwich
2 thick slices of good sourdough bread, A handful of cherry tomatoes, Fresh mozzarella, Extra virgin olive oil, Salt, 1 small garlic clove, Fresh basil leaves
Shoulder of Pork Cooked Underground
Pork shoulder (about 3 kg), Olive oil (4 tablespoons), Salt (2 tablespoons), Rosemary (4 branches), Banana leaves, enough to wrap the pork completely, Myrtle leaves, optional
Chicken with Peppers
Chicken thighs (700 g), Red pepper (1), Yellow pepper (1), Onion (1), White wine (1 glass), White wine vinegar (2 tablespoons), Extra virgin olive oil, Salt
Spaghetti with Clams
Spaghetti (400 g), Very fresh clams (1 kg), Garlic (2 cloves), Dry white wine (1 glass), preferably Vermentino di Sardegna, Extra virgin olive oil, Fresh parsley, chopped, Fresh or dried chilli, optional, Salt, Black pepper, optional
Lamb Stew with Peas and Potatoes
Lamb shoulder or leg, cut into pieces (1-1.2 kg), Potatoes (3 medium), Peas, fresh or frozen (250-300 g), Carrots (2), Onion (1 large), White wine (1 glass), Extra virgin olive oil (3-4 tablespoons), Rosemary (1 sprig), Bay leaf, optional (1), Salt, Black pepper, Ho
Spaghetti with Octopus Ragu
Spaghetti, Octopus (700 g), Red wine (120 ml), Tomato passata (500 ml), Onion, Chilli, Salt, Olive oil
BBQ Banana with Boozy Cherries and Chocolate
1 banana, 5 cherries preserved in gin or alcohol, 100 g chocolate
Grey Mullet in Scabeccio with Tomato and Capers
Grey mullet, sea bream or sea bass (about 1 kg cleaned), Flour, for dusting the fish, Olive oil or frying oil, Salt, Tomato passata (300-400 ml), Capers (2 tablespoons), preferably salted and well rinsed, Garlic (2 cloves), Bay leaves (1-2), White wine vinegar (8
Texas BBQ Brisket Sandwitch
Beef brisket (1.5-2 kg), Olive oil or neutral oil, Brown sugar (2 tablespoons), Smoked paprika (2 tablespoons), Sweet paprika (1 tablespoon), Ground black pepper (1 tablespoon), Salt (1 tablespoon), Garlic powder (1 teaspoon), Onion powder (1 teaspoon), Cumin (1 t
Upside-Down Yogurt Peach Cake Without Butter
Peaches, ripe but firm (3), Eggs (2), Sugar (150 gr), Plain natural yogurt (125 gr), Seed oil (80 ml), Plain flour (180 gr), Baking powder (1 sachet), Salt (1 pinch), Grated zest of 1 lemon, Brown sugar for the base (2 tablespoons), A little lemon juice
Beef Bourguignon
Beef chuck or stewing beef (800 gr), cut into large cubes, Pancetta or smoked bacon (150 gr), diced, Carrots (2), sliced, Onion (1), finely chopped, Garlic (2 cloves), finely chopped, Mushrooms (250 gr), halved or quartered, Tomato paste (2 tablespoons), Red win
Spaghetti Aglio, Olio e Peperoncino
Spaghetti (400 g), Extra virgin olive oil (5–6 tbsp), Garlic (3 cloves), Fresh/dried chilli, Salt, Pasta water, Parsley (optional), Anchovies (optional), Cherry tomatoes (optional), Capers/black olives (optional), Toasted breadcrumbs (optional)
Western-style stewed beans
500 g cooked cannellini beans, pinto beans or navy beans, or 250 g dried beans, 300 g pancetta, bacon or smoked bacon, cut into small cubes, 1 large onion, finely chopped, 2 carrots, cut into small dice, 500 ml tomato passata or simple tomato sauce, 1 tablespo
King Prawns Flambé with Fil'e Ferru
Fresh king prawns, Extra virgin olive oil, 2 garlic cloves, 1 bay leaf, Salt, Crushed chilli, Fil'e ferru, or brandy if unavailable
Student Burger
Minced beef (250 g), Minced pork (250 g), Worcestershire sauce (1 tbsp), Anchovy fillets (2), optional but recommended, Salt (1 tsp), Freshly ground black pepper, Burger cheese slices (4), Dijon mustard, Ketchup, just a little, Burger buns, sandwich bread, rolls,
Chicken Breasts with Cream
Chicken breasts (4), Olive oil (2 tablespoons), Cooking cream (200 ml), Plain flour, as needed, Salt, Black pepper, White wine (1/2 glass), optional, Fresh parsley or thyme, to serve
Bacon Bun
Soft white bread bun (1), Bacon rashers (3-4), back bacon or streaky bacon, English mustard (a little), Ketchup (a small drop), Butter, optional, Black pepper, optional
Chicken Cacciatore
Chicken thighs (700 gr), White wine (2 glasses), Capers (2 teaspoons), Red olives (2 tablespoons, Kalamata if possible), Celery (1 stalk), Carrot (1), Shallot (1), Extra virgin olive oil (3 tablespoons), Salt
Spaghetti with Lobster
500 g spaghetti, 400 g lobster cut into pieces, 200 ml tomato passata, 1 small bunch of parsley, 1 garlic clove, 1 teaspoon capers, 3 tablespoons extra virgin olive oil, 1 glass of white wine preferably Vermentino or Sauvignon Blanc, Salt
Brown German Bread with Gorgonzola, Walnuts, Pear and Honey
1 thick slice of brown German bread or rye bread, Gorgonzola, enough to spread generously, 1 small ripe pear, A few walnuts, A little honey, Black pepper, optional, A tiny pinch of salt, only if needed
Spaghetti with Swordfish, Olives, Capers, Mint, Pine Nuts and Camona Tomatoes
Spaghetti (400 gr), Swordfish, cut into cubes (300 gr), Camona cherry tomatoes (300 gr), Black or red olives, preferably Kalamata (80 gr), Capers (2 teaspoons), Pine nuts (30 gr), Fresh mint (a small bunch), White wine (120 ml), Olive oil (3 tablespoons), Salt
BBQ Chicken Supreme with Lemon Dressing and Roasted Vegetable Couscous
Chicken supremes, skin-on if possible (4), Olive oil (2 tbsp, plus extra for vegetables), Smoked paprika (1 tsp), Dried oregano or thyme (1 tsp), Lemons (3), Salt, Black pepper, Dijon mustard (1 tsp), Honey (1 tsp), Extra virgin olive oil (5 tbsp), Couscous (250 g)
The Sardinian Midnight Panino
Rustic crusty rolls or ciabatta (2), Italian pork sausages (2), Pecorino Sardo (120 g), Red peppers (2 large), Extra virgin olive oil, Fresh black pepper, Fresh basil leaves, optional, A few drops of honey, optional
Meatballs Baguette with Spicy Tomato Sauce, Chillies and Black Olives
Crusty baguette, Minced beef, or a mix of beef and pork (500 g), Egg (1), Grated Parmigiano Reggiano or pecorino (50 g), Breadcrumbs (80 g), Parsley (1 small bunch), Garlic (2 cloves), Tomato passata (700 ml), preferably Italian and from southern Italy, Black oli
Sardines with lentils and spinach
Tinned sardines (400 g), Green lentils (500 g), Carrots (300 g), Spinach (150 g), Onion (100 g), Garlic (10 g), Tinned tomatoes (400 g), Water (200 ml), Olive oil (20 ml), Ground cumin (2 g), Lemon juice (30 ml), Salt and pepper
Lentil, fennel and walnut salad
Green lentils (600 g), Fennel bulb (300 g), Rocket (150 g), Onion (60 g), Parsley (15 g), Lemon juice (40 ml), Olive oil (30 ml), Salt and pepper, Walnuts (40 g)
Blueberry and pumpkin-seed oats
Steel-cut oats (160 g), Unsweetened soy milk (600 ml), Water (400 ml), Blueberries (320 g), Pumpkin seeds (40 g), Cinnamon (2 g)
Lamb Dopiaza
Lamb shoulder, Onions, Garlic, Ginger, Oil, Tinned tomatoes, Cumin, Ground coriander, Turmeric, Sweet paprika, Cayenne, Salt
Red mullet alla livornese with tomato and capers
Whole red mullet (1 kg), Peeled tomatoes (500 g), Capers (30 g), Garlic (2 cloves), Olive oil (3 tbsp), Parsley (2 tbsp), Salt, Black pepper
Roasted Vegetable Couscous with Kalamata Olives
Couscous (250 g), Veg/chicken stock (300 ml), Red onions (2), Courgettes (2), Red/yellow peppers (2), Kalamata olives (120 g), Olive oil (3 tbsp), Lemon (1), Parsley/mint (handful), Salt, Pepper, Chicken breasts (2–4, opt.), Thin beef steaks (4, opt.)
Oven-Baked Frittata with Petits Pois
Large eggs (5), Frozen petits pois (120 g), Whole milk (2 tbsp), Finely grated Parmesan (30 g), Fresh mint or chives, finely chopped (1 tbsp, optional), Fine salt (1/4 tsp, or to taste), Black pepper (a generous grinding), Baking parchment, to line the skillet
Buckwheat with lentils and mushrooms
Buckwheat groats (200 g), Green lentils (400 g), Mushrooms (350 g), Kale (150 g), Onion (100 g), Garlic (10 g), Water (600 ml), Olive oil (30 ml), Rosemary (2 g), Lemon juice (30 ml), Salt and pepper
Lamb Rogan Josh
Lamb shoulder, Onions, Garlic, Ginger, Oil, Plain yogurt, Cumin, Ground coriander, Sweet paprika, Cayenne, Fennel seeds, Cinnamon, Salt
Chicken with chickpeas and courgettes
Chicken breast (600 g), Chickpeas (500 g), Courgettes (300 g), Chard (150 g), Onion (100 g), Garlic (10 g), Tinned tomatoes (400 g), Water (200 ml), Olive oil (20 ml), Smoked paprika (2 g), Lemon juice (30 ml), Salt and pepper
Wild fennel and cardoon soup
Wild fennel (2 bunches), Wild cardoons (400 g), Ditalini (300 g), Tomato sauce (1 cup), Olive oil (2 tbsp), Salt, Water (2.5 L)
Curried lentil and cauliflower soup
Green lentils (600 g), Cauliflower (300 g), Spinach (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (800 ml), Olive oil (30 ml), Curry powder (2 g), Lemon juice (20 ml), Salt and pepper
Hen broth
Hen (1), Onion (1), Carrot (1), Potato (1), Tomatoes (2), Celery (1 stalk), Parsley (1 bunch), Bay (1 leaf), Clove (1), Salt, Peppercorns, Water (3.5 L)
Spaghetti with Homemade Rocket and Basil Pesto
Spaghetti (400 g), Fresh rocket (50 g), Fresh basil leaves (50 g), Pine nuts (50 g), Parmesan cheese, finely grated (60 g, plus a little for serving), Extra-virgin olive oil (120 ml, plus a little for serving), Salt
Achari Lamb
Lamb shoulder, Onions, Garlic, Ginger, Oil, Tinned tomatoes, Cumin, Ground coriander, Turmeric, Sweet paprika, Cayenne, Salt, Wholegrain mustard, Fennel seeds, Lemon
Lamb Pathia
Lamb shoulder, Onions, Garlic, Ginger, Oil, Tinned tomatoes, Cumin, Ground coriander, Turmeric, Sweet paprika, Cayenne, Salt, Lemon, Brown sugar
Spaghetti alla carbonara
Spaghetti (400 g), Guanciale (180 g), Egg yolks (4), Whole eggs (2), Pecorino Romano (100 g), Black pepper, Salt
Barilla Gnocchetti Sardi with Classic Bolognese Ragù
Barilla Gnocchetti Sardi, 400 g, Beef mince, 500 g, Onion, 1, Carrot, 1, Celery, 2 stalks, Olive oil, 2 tbsp, Tomato paste, 2 tbsp, Red wine, 150 ml, Tomatoes, 400 g, Stock/water, 200 ml, Whole milk, 150 ml, Bay leaf, 1, Salt and black pepper, Parmesan
Barley with white beans and leeks
Pearl barley (200 g), Cannellini (400 g), Leeks (350 g), Kale (150 g), Onion (100 g), Garlic (10 g), Water (1000 ml), Olive oil (30 ml), Dried oregano (2 g), Lemon juice (30 ml), Salt and pepper
Lentil and courgette stew with feta
Green lentils (800 g), Courgettes (300 g), Carrots (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (250 ml), Olive oil (30 ml), Dried oregano (2 g), Lemon juice (20 ml), Salt and pepper, Vegetarian feta (100 g)
Mixed fish broth
Soup fish (1 kg), Onion (1), Garlic (3 cloves), Tomato passata (300 ml), Basil (1 sprig), Bay (1 leaf), Parsley (1 bunch), Olive oil (1/2 glass), Salt, Pepper or chilli, Water (2 L)
Ricotta cassatelle (ravioli) in broth
Semolina flour (300 g), Meat broth (2.5 L), Sheep’s ricotta (450 g), Pecorino or Parmesan, Parsley (1 sprig), Salt, Pepper, Water (as needed)
Barley with chickpeas and courgettes
Pearl barley (200 g), Chickpeas (400 g), Courgettes (350 g), Spinach (150 g), Onion (100 g), Garlic (10 g), Water (1000 ml), Olive oil (30 ml), Ground cumin (2 g), Lemon juice (30 ml), Salt and pepper
Bean soup with fresh tagliatelle
Dried beans (300 g), Fresh tagliatelle (250 g), Cauliflower (1 small), Pork rind (100 g), Celery heart (1), Onion (1), Tomato paste (1 tbsp, optional), Olive oil, Salt, Chilli
Fresh sardines with lentils and courgettes
Sardine fillets (600 g), Green lentils (500 g), Courgettes (300 g), Spinach (150 g), Onion (100 g), Garlic (10 g), Tinned tomatoes (400 g), Water (200 ml), Olive oil (20 ml), Dried oregano (2 g), Lemon juice (30 ml), Salt and pepper
Sardines with chickpeas and peppers
Tinned sardines (400 g), Chickpeas (500 g), Red pepper (300 g), Spinach (150 g), Onion (100 g), Garlic (10 g), Tinned tomatoes (400 g), Water (200 ml), Olive oil (20 ml), Smoked paprika (2 g), Lemon juice (30 ml), Salt and pepper
Chickpea and fennel soup
Chickpeas (600 g), Fennel bulb (300 g), Carrots (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (800 ml), Olive oil (30 ml), Rosemary (2 g), Lemon juice (20 ml), Salt and pepper
Lentil and cauliflower curry
Green lentils (800 g), Cauliflower (300 g), Red pepper (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (250 ml), Olive oil (30 ml), Curry powder (2 g), Lemon juice (20 ml), Salt and pepper
Quinoa with lentils and courgettes
Quinoa (200 g), Green lentils (400 g), Courgettes (350 g), Spinach (150 g), Onion (100 g), Garlic (10 g), Water (600 ml), Olive oil (30 ml), Ground cumin (2 g), Lemon juice (30 ml), Salt and pepper
Grouper broth
Grouper (1 head), Basil (1 bunch), Parsley (1 bunch), Tomatoes (500 g), Garlic (1 clove), Olive oil (5 tbsp), Salt, Chilli, Water (2.5 L)
Lamb Madras
Lamb shoulder, Onions, Garlic, Ginger, Oil, Tinned tomatoes, Cumin, Ground coriander, Turmeric, Sweet paprika, Cayenne, Salt, Lemon, Cinnamon
White bean and cabbage soup
Cannellini (600 g), Cabbage (300 g), Carrots (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (800 ml), Olive oil (30 ml), Dried oregano (2 g), Lemon juice (20 ml), Salt and pepper
Buckwheat with chickpeas and peppers
Buckwheat groats (200 g), Chickpeas (400 g), Red pepper (350 g), Spinach (150 g), Onion (100 g), Garlic (10 g), Water (600 ml), Olive oil (30 ml), Smoked paprika (2 g), Lemon juice (30 ml), Salt and pepper
Lentil, carrot and seed salad
Green lentils (600 g), Carrots (300 g), Rocket (150 g), Onion (60 g), Parsley (15 g), Lemon juice (40 ml), Olive oil (30 ml), Salt and pepper, Pumpkin seeds (40 g)
Apple and walnut oats
Steel-cut oats (160 g), Unsweetened soy milk (600 ml), Water (400 ml), Apple (320 g), Walnuts (40 g), Cinnamon (2 g)
Lentil soup with pasta
Lentils (400 g), Ditali (200 g), Onion (1/2), Garlic (1 clove), Carrot (1), Celery (1 stalk), Rosemary (1 sprig), Tomatoes (4), Parsley (1 bunch), Olive oil (4 tbsp), Salt, Pepper, Water (2 L)
Pressure-Canned Tuna in Olive Oil
MSC-certified skipjack tuna (pole-and-line caught), Olive oil (for packing), Canning salt (optional)
Porcini mushroom risotto
Rice (320 g), Porcini (400 g), Vegetable stock (1.2 L), Onion (50 g), Butter (40 g), Parmesan (60 g), Olive oil (1 tbsp), Garlic (1 clove), Parsley (5 g), Salt, Pepper
Sardines with white beans and fennel
Tinned sardines (400 g), Cannellini (500 g), Fennel bulb (300 g), Chard (150 g), Onion (100 g), Garlic (10 g), Tinned tomatoes (400 g), Water (200 ml), Olive oil (20 ml), Dried oregano (2 g), Lemon juice (30 ml), Salt and pepper
Lentil, leek and rosemary soup
Green lentils (600 g), Leeks (300 g), Carrots (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (800 ml), Olive oil (30 ml), Rosemary (2 g), Lemon juice (20 ml), Salt and pepper
Lentil and aubergine stew
Green lentils (800 g), Aubergine (300 g), Red pepper (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (250 ml), Olive oil (30 ml), Dried oregano (2 g), Lemon juice (20 ml), Salt and pepper
Milanese saffron risotto
Rice (320 g), Saffron (0.2 g), Beef stock (1.2 L), Beef marrow (30 g), Onion (50 g), White wine (100 ml), Butter (40 g), Parmesan (60 g), Salt, Pepper
Black bean and pepper soup
Black beans (600 g), Red pepper (300 g), Celery (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (800 ml), Olive oil (30 ml), Ground cumin (2 g), Lemon juice (20 ml), Salt and pepper
Broad bean and artichoke soup
Shelled broad beans (400 g), Artichokes (3), Lemon (1), Onion (1/2), Parsley (1 bunch), Broth (1.5 L), Ditalini (200 g), Olive oil (4 tbsp), Pecorino, Salt, Pepper
Cod with chickpeas and spinach
Cod fillet (600 g), Chickpeas (500 g), Red pepper (300 g), Spinach (150 g), Onion (100 g), Garlic (10 g), Tinned tomatoes (400 g), Water (200 ml), Olive oil (20 ml), Smoked paprika (2 g), Lemon juice (30 ml), Salt and pepper
Lamb Vindaloo
Lamb shoulder, Onions, Garlic, Ginger, Oil, Tinned tomatoes, Cumin, Ground coriander, Turmeric, Sweet paprika, Cayenne, Salt, Wine vinegar, Brown sugar, Cinnamon
Prawns with white beans and fennel
Raw peeled prawns (600 g), Cannellini (500 g), Fennel bulb (300 g), Chard (150 g), Onion (100 g), Garlic (10 g), Tinned tomatoes (400 g), Water (200 ml), Olive oil (20 ml), Ground cumin (2 g), Lemon juice (30 ml), Salt and pepper
Lentil, mushroom and spinach stew
Green lentils (800 g), Mushrooms (300 g), Spinach (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (250 ml), Olive oil (30 ml), Rosemary (2 g), Lemon juice (20 ml), Salt and pepper
Fresh sardines with white beans and leeks
Sardine fillets (600 g), Cannellini (500 g), Leeks (300 g), Chard (150 g), Onion (100 g), Garlic (10 g), Tinned tomatoes (400 g), Water (200 ml), Olive oil (20 ml), Rosemary (2 g), Lemon juice (30 ml), Salt and pepper
Hare broth
Hare (1, or rabbit), Lemon (1), Bay (1 leaf), Celery (1 stalk), Carrot (1), Onion (1), Rosemary (1 sprig), Parsley (1 sprig), Tomatoes (2), Salt, Peppercorns, Water (3 L)
Plum and cinnamon oats
Steel-cut oats (160 g), Unsweetened soy milk (600 ml), Water (400 ml), Plums (320 g), Walnuts (40 g), Cinnamon (2 g)
Cooked Fish with Olive Oil and Lemon
Trout fillets (600 g), Extra virgin olive oil (3 tbsp), Lemon (1), Parsley (1 tbsp chopped), Salt and black pepper
Pumpkin risotto
Rice (320 g), Peeled pumpkin (500 g), Vegetable stock (1.2 L), Onion (50 g), Butter (40 g), Parmesan (60 g), Olive oil (1 tbsp), Salt, Pepper
White bean and courgette soup
Cannellini (600 g), Courgettes (300 g), Leeks (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (800 ml), Olive oil (30 ml), Rosemary (2 g), Lemon juice (20 ml), Salt and pepper
Barley with lentils, fennel and feta
Pearl barley (200 g), Green lentils (400 g), Fennel bulb (350 g), Chard (150 g), Onion (100 g), Garlic (10 g), Water (1000 ml), Olive oil (30 ml), Dried oregano (2 g), Lemon juice (30 ml), Salt and pepper, Vegetarian feta (100 g)
Barley with lentils and mushrooms
Pearl barley (200 g), Green lentils (400 g), Mushrooms (350 g), Spinach (150 g), Onion (100 g), Garlic (10 g), Water (1000 ml), Olive oil (30 ml), Rosemary (2 g), Lemon juice (30 ml), Salt and pepper
Chicken Nepal — Nepalese-inspired
Chicken thighs, Onions, Garlic, Ginger, Oil, Tinned tomatoes, Cumin, Ground coriander, Turmeric, Sweet paprika, Cayenne, Salt, Black pepper, Lemon
Lemon risotto
Rice (320 g), Lemon (1 large), Vegetable stock (1.2 L), Shallot (40 g), Butter (40 g), Parmesan (60 g), Salt, Pepper
Lentil and mushroom soup with smoked paprika
Green lentils (600 g), Mushrooms (300 g), Celery (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (800 ml), Olive oil (30 ml), Smoked paprika (2 g), Lemon juice (20 ml), Salt and pepper
Lentil, pepper and feta salad
Green lentils (600 g), Red pepper (300 g), Cucumber (150 g), Onion (60 g), Mint (15 g), Lemon juice (40 ml), Olive oil (30 ml), Salt and pepper, Vegetarian feta (100 g)
Raspberry and hazelnut oats
Steel-cut oats (160 g), Unsweetened soy milk (600 ml), Water (400 ml), Raspberries (320 g), Hazelnuts (40 g), Cinnamon (2 g)
Seafood risotto
Rice (320 g), Mussels (250 g), Clams (250 g), Peeled prawns (200 g), Cleaned squid (200 g), Fish stock (1 L), Onion (50 g), Garlic (1 clove), White wine (100 ml), Olive oil (3 tbsp), Parsley (10 g), Salt, Pepper
Balti Chicken
Chicken thighs, Onions, Garlic, Ginger, Oil, Tinned tomatoes, Cumin, Ground coriander, Turmeric, Sweet paprika, Cayenne, Salt, Green pepper, Lemon
Gorgonzola risotto
Rice (320 g), Gorgonzola dolce (150 g), Vegetable stock (1.2 L), Shallot (40 g), Butter (40 g), Salt, Pepper
Lamb Tikka Masala
Lamb leg, Plain yogurt, Onions, Garlic, Ginger, Oil, Passata, Cream, Cumin, Ground coriander, Sweet paprika, Cinnamon, Cayenne, Lemon, Salt
Oven-baked courgette frittata
Eggs (6), Courgettes (600 g), Grated Parmesan (50 g), Olive oil (2 tbsp), Basil (8 leaves), Salt, Black pepper
Pasta e ceci
Dried chickpeas (300 g), Ditalini (200 g), Garlic (1 clove), Rosemary (1 sprig), Olive oil (4 tbsp), Salt, Black pepper, Water (as needed)
Tinned Sardine and Smashed Avocado Sandwich
Wholemeal bread (2 slices), Tinned sardines (90–120 g drained), Ripe avocado (1 small), Lemon juice (1–2 tsp), Black pepper
White bean, leek and chard stew
Cannellini (800 g), Leeks (300 g), Chard (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (250 ml), Olive oil (30 ml), Rosemary (2 g), Lemon juice (20 ml), Salt and pepper
Chickpea, cucumber and mint salad
Chickpeas (600 g), Cucumber (300 g), Cherry tomatoes (150 g), Onion (60 g), Mint (15 g), Lemon juice (40 ml), Olive oil (30 ml), Salt and pepper
Oven-baked potato and onion frittata
Eggs (6), Potatoes (500 g), Onions (300 g), Olive oil (3 tbsp), Water (60 ml), Parsley (2 tbsp), Salt, Black pepper
Pan-cooked sea bream, trout or salmon with plenty of onions
Fish fillets, skin-on (800 g), Onions (800 g), Olive oil (3 tbsp), Dry white wine (100 ml), Water (100 ml), Thyme (4 sprigs), Lemon (1/2), Salt, Black pepper
Salmon with lentils and leeks
Salmon fillet (600 g), Green lentils (500 g), Leeks (300 g), Spinach (150 g), Onion (100 g), Garlic (10 g), Tinned tomatoes (400 g), Water (200 ml), Olive oil (20 ml), Dried oregano (2 g), Lemon juice (30 ml), Salt and pepper
Asparagus risotto
Rice (320 g), Green asparagus (500 g), Vegetable stock (1.2 L), Shallot (40 g), Butter (40 g), Parmesan (60 g), Salt, Pepper
Chickpea and sweet pepper salad
Chickpeas (600 g), Red pepper (300 g), Rocket (150 g), Onion (60 g), Parsley (15 g), Lemon juice (40 ml), Olive oil (30 ml), Salt and pepper
Lentil, cucumber and dill salad
Green lentils (600 g), Cucumber (300 g), Cherry tomatoes (150 g), Onion (60 g), Dill (15 g), Lemon juice (40 ml), Olive oil (30 ml), Salt and pepper
Orecchiette with Mushrooms and Cream Fresh
Orecchiette (320 g, dried), Mushrooms (600 g), Double cream or crème fraîche (150 ml), Olive oil (2 tbsp), Parsley (small handful), Salt and black pepper, Garlic (1 clove, optional), Dry white wine (60 ml, optional)
Spaghetti alla puttanesca
Spaghetti (400 g), Peeled tomatoes (400 g), Black olives (100 g), Capers (25 g), Anchovy fillets (4), Garlic (2 cloves), Olive oil (3 tbsp), Chilli flakes (1/2 tsp), Parsley (2 tbsp), Salt
Chicken Dhansak
Chicken thighs, Onions, Garlic, Ginger, Oil, Tinned tomatoes, Cumin, Ground coriander, Turmeric, Sweet paprika, Cayenne, Salt, Red lentils, Lemon, Brown sugar
Chickpea and spinach soup with cumin
Chickpeas (600 g), Carrots (300 g), Spinach (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (800 ml), Olive oil (30 ml), Ground cumin (2 g), Lemon juice (20 ml), Salt and pepper
Prosecco risotto
Rice (320 g), Dry Prosecco (200 ml), Vegetable stock (1.2 L), Shallot (40 g), Butter (40 g), Parmesan (60 g), Salt, Pepper
Spaghetti cacio e pepe
Spaghetti (400 g), Pecorino Romano (180 g), Black peppercorns (2 tsp), Salt, Pasta cooking water
Butter Chicken
Chicken thighs, Plain yogurt, Onions, Garlic, Ginger, Oil, Passata, Cream, Cumin, Ground coriander, Sweet paprika, Cinnamon, Cayenne, Lemon, Salt, Butter, Brown sugar
Chickpea and broccoli curry
Chickpeas (800 g), Broccoli (300 g), Carrots (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (250 ml), Olive oil (30 ml), Curry powder (2 g), Lemon juice (20 ml), Salt and pepper
Red bean and pepper stew with smoked paprika
Canned kidney beans (800 g), Red pepper (300 g), Courgettes (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (250 ml), Olive oil (30 ml), Smoked paprika (2 g), Lemon juice (20 ml), Salt and pepper
Chickpea and aubergine stew with cumin
Chickpeas (800 g), Aubergine (300 g), Spinach (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (250 ml), Olive oil (30 ml), Ground cumin (2 g), Lemon juice (20 ml), Salt and pepper
Lentil, kale and tomato soup
Green lentils (600 g), Carrots (300 g), Kale (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (800 ml), Olive oil (30 ml), Dried oregano (2 g), Lemon juice (20 ml), Salt and pepper
White bean, fennel and lemon salad
Cannellini (600 g), Fennel bulb (300 g), Cherry tomatoes (150 g), Onion (60 g), Dill (15 g), Lemon juice (40 ml), Olive oil (30 ml), Salt and pepper
Chicken Biryani
Chicken thighs, Basmati rice, Onions, Garlic, Ginger, Oil, Tinned tomatoes, Plain yogurt, Cumin, Ground coriander, Cinnamon, Turmeric, Cayenne, Milk, Mint, Salt
Red bean, celery and parsley salad
Canned kidney beans (600 g), Celery (300 g), Cucumber (150 g), Onion (60 g), Parsley (15 g), Lemon juice (40 ml), Olive oil (30 ml), Salt and pepper
Red Mullet Escabeche (Scabeccio)
Red mullet fillets (600 g), Onion (150 g), White wine vinegar, 5% (200 ml), Water (100 ml), Olive oil (60 ml), Flour (30 g), Garlic (1 clove), Bay (2 leaves), Rosemary (1 sprig), Salt and black pepper
Savoury milk risotto
Rice (320 g), Whole milk (800 ml), Water (600 ml), Butter (40 g), Parmesan (40 g), Salt, Pepper
White bean, tomato and basil salad
Cannellini (600 g), Cherry tomatoes (300 g), Cucumber (150 g), Onion (60 g), Basil (15 g), Lemon juice (40 ml), Olive oil (30 ml), Salt and pepper
Chicken with lentils and carrots
Chicken breast (600 g), Green lentils (500 g), Carrots (300 g), Spinach (150 g), Onion (100 g), Garlic (10 g), Tinned tomatoes (400 g), Water (200 ml), Olive oil (20 ml), Rosemary (2 g), Lemon juice (30 ml), Salt and pepper
Pea risotto
Rice (320 g), Peas (300 g), Vegetable stock (1.2 L), Onion (50 g), Butter (40 g), Parmesan (60 g), Salt, Pepper
Sea bream baked in a salt crust
Whole sea bream (2 × 600–700 g), Coarse sea salt (2.5 kg), Water (150–200 ml), Lemon (1), Parsley (6 sprigs), Olive oil (2 tbsp)
Lentil, carrot and cumin soup
Green lentils (600 g), Carrots (300 g), Celery (200 g), Onion (120 g), Garlic (10 g), Tinned tomatoes (400 g), Water (800 ml), Olive oil (30 ml), Ground cumin (2 g), Lemon juice (20 ml), Salt and pepper
Black bean, pepper and coriander salad
Black beans (600 g), Red pepper (300 g), Cherry tomatoes (150 g), Onion (60 g), Fresh coriander (15 g), Lemon juice (40 ml), Olive oil (30 ml), Salt and pepper
Pear and almond oats
Steel-cut oats (160 g), Unsweetened soy milk (600 ml), Water (400 ml), Pear (320 g), Almonds (40 g), Cinnamon (2 g)
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About Low GI and sustainable sourcing
50 home-cooking ideas built around pulses, barley, oats and other lower-GI carbohydrate choices. The recipes have not been GI-tested; portions, brands and cooking time matter. Fish and meat are paired with these foods rather than assigned a GI score.
About GI and portions — Diabetes UK · GI explained — University of Sydney
Start with seasonal vegetables and use what you buy. For fish, check the species, origin and catching or farming method in the Good Fish Guide; choose an appropriately rated source. The recipes include five sardine dishes, with MSC-certified sourcing guidance.
