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Recipe Book

Do you suffer with:
Hyperinsulinemia?
Diabetes?
High Cholesterol?

Are you trying to:
Loose Weight or Maintain Weight?
Cook Healthily for your family?
Improve Heart Health?

Then BUY our recipe book to help you achieve your goals!

FEATURES OF THIS RECIPE BOOK

You can consume break fast, lunches and dinners from this book and swap them for your normal meals to assist you to reduce your weight. The recipes are suitable for the whole family. Occasionally choose the snacks and supper or dessert options from the book, and be sure to include some fruit and a low fat dairy option for snacks as well.

Based on all the benefits of low GI diets proven by research carried out by various prestigious institutes, our team of qualified Dietitians from Menuconcepts Pty Ltd have developed this recipe book to help you improve your overall health.

Recipes in this book are low calories, low GI, low fat and no added sugar. Each recipe comes with an estimated nutrition analysis to allow you to understand how many calories you are consuming from each serve.

Portioning of food is very important and everyone requires different portions to achieve their respective goals. If you are already seeing one of our dietitians, we will explain to you how to incorporate the recipes in this book into your individualized meal plan, so you can continue to achieve your goals with great tasty meals!

Content Index of the Recipe Book

	BREAKFAST	Page No.
1	PAPAYA DELIGHT	10
2	BREAKY PIZZA	10
3	BERRY NUTTY CEREALS	11
4	SWEET NUTTY BANANA-on-TOAST	11
5	SUNSHINE MUFFINS	12
6	BANANA-NUT SMOOTHIE	13
7	RAISIN FRENCH TOAST	13
8	NUTTY HOME-MADE MUSELI	14
9	BERRYLICIOUS SMOOTHIE	14
10	EASY SCRAMBLED EGG	15
11	SPANISH OMELET	16
12	LOW GI FRUIT PANCAKES	17
13	TROPICAL LOW GI MUFFINS	18
	LUNCH	Page No.
1	TUNA DOORSTOP	20
2	CHICKEN AND TOMATO TWISTER	21
3	FENNEL FRIITERS WITH SCRAMBLED EGG	22
4	EGG AND BEAN SALAD WITH YOGHURT HERB DRESSING	23
5	TUNA AND EGG DELIGHT	24
6	SOY AND GINGER CHICKEN WRAP	25
7	SMOKED SALMON & SPANISH ONION OMELET	26
8	SPICY SPANISH GAZPACHO	27
9	HAM, MUSHROOM AND CHEESE WRAP	28
10	SALSA SCRAMBLE TOAST	29
11	PAN-FRIED FILLET WITH HERBED FRESH TOMATOES	30
12	CLAM CHOWDER	31-32
13	SPICY PUMPKIN & PINE NUT STIR-FRY	33-34
14	PEA, LEEK AND HAM SOUP	35
15	VEGETABLES FRITTATA	36
16	BAKED RICOTTA WITH A CORRIANDER AND SEMIDRIED TOMATOE DRESSING	37
17	TOFU OR CHICKEN SALAD WITH GINGER AND CHIVES MISO DRESSING	38-39
18	QUICKY CHEESE & HAM QUICHES	40
	DINNER	Page No.
1	VEGGIE OMELET	42
2	TUNA MORNAY	43-44
3	POACHED SALMON WITH HOLLANDAISE SAUCE	45-46
4	SALTIMBOCCA (Veal) WITH BROCCOLI AND PINE NUTS	47-48
5	BEEF CURRY	49
6	GLAZED MEATLOAF	50-51
7	ITALIAN BEEF STEW	52
8	TANDOORI CHICKEN WITH MANGO CHUTNEY	53
9	HOISIN PORK STIR-FRY	54
10	LAMB and MUSHROOM CASSEROLE	55-56
11	THAI-STYLE STEAKS WITH CUCUMBER SALAD	57
12	SALMON & VEGETABLES WITH CREAMY HORSERADISH	58-59
	DRESSING
13	OCEAN TROUT WITH ALMONDS AND SPINACH	60
14	THAI-STYLE STEAMED FISH WITH THAI SALAD	61-62
15	MINTED-BBQ LAMB WITH BABY BEETROOT AND ROCKET	63
	SALAD
16	HERB-CRUSTED LAMB RACKS WITH VEGETABLES	64-65
17	SPICY WARM CHICKEN TABBOULEH SALAD	66
18	PORK VINDALOO CURRY	67
19	CHILLI CHICKEN AND ASPARAGUS STIR-FRY	68
20	TOFU CURRY	69-70
21	FISH WITH ZESTY GINGER	71
22	SPINACH AND PARMESAN FETA FRITTATAS	72
23	STEAMED PRAWN SUSHI	73-74
	SNACK	Page No.
1	CHEESY CHIPS	76
2	BANANA COOKIES	77
3	LEMON EGG SPONGE	78
4	FRUITY LOW GI YOGHURT MUFFINS	79
5	CARROT CAKE	80
6	LOW GI APPLE NUT BARS	81
7	NO SUGAR CHOCOLATE BROWNIES	82
8	SPINACH DIP	83
9	DEVILED EGGS	84
10	MINI HAWAIIAN PIZZA	85
11	RAINBOW MOUSSE	86
	SUPPER/ DESSERT	Page No.
1	LOW-FAT, SUGAR-FREE CARAMEL BRULEE	88
2	MINI BERRY LIGHT CHEESECAKES	89
3	APPLE BERRY LOW GI PANCAKES WITH BANANA EGG CUSTARD SAUCE	90-91
4	FRUITY CHEESE JAVELINS with TANGY CARAMEL SAUCE	92-93
5	PEACH CREAMED RICE	94
6	STRAWBERRIES ‘N’ PECAN SMOOTHIE	95
7	LEMON & PASSIONFRUIT TARTS	96
8	BAKED EGG & PECAN CUSTARD	97
9	CINNAMON FRUIT SHAKE	98
	FREE FOOD	Page No.
1	ICED VANILLA CHOCOLATE	100
2	CHILLING VEGGIE JUICE	101
3	MINTY TANGY ICE TEA	102
4	CREAM OF ASPARAGUS SOUP	103
5	BROCOLLI AND BACON SOUP	104
6	SPICY BUTTON MUSHROOM	105
7	SALAD WITH SWEET CHILLI AND LIME DRESSING	106
8	WINTER VEGGIE STIRFRY	107
9	MEDITERANIAN SALAD	108
10	BABY SPINACH SALAD	109
11	STRAWBERRY JELLY SLICE	110
12	PINEAPPLE WHIP	111

 

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