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Healthy Meal Options for Food Intolerant Diets PDF Print E-mail


Breakfast

Always give preference to low-GI cereals. Most of the commercial porridge and cereals in South Africa the likes of Kellogg’s Corn flakes, All Bran Flakes, Special K, Wheatbix, Rice Crispies/ Coco Pops/ Strawberry Pops, Honey Smacks, Fruit Loops and instant oats have high-GI values and should therefore be avoided. If you have no alternative - stir at least 2 tablespoons of raw oatbran into the cereal to get an effective lowering of the GI.

Rolled organic oats are a better option as they are not too refined.
Low GI muesli is always a healthy option – just make sure that it does not contain added sugar.

Stay away from dairy products – not only are they mucous forming, they are difficult to digest for many people creating bloating, digestive problems and inflammation. Rather replace with milk alternatives the likes of rice milk, soya milk or almond milk. All of these are readily available through most supermarket stores. Just make sure that with the soya variety that it is not made from genetically modified beans!

Examples of breakfasts:

2 Slices 100% Rye bread with sliced fresh tomato or organic almond butter or a boiled egg

Bircher Muesli

½ Cup Rolled Oats
Freshly Squeezed apple juice (or pure apple juice)
Handful of mixed berries
Raw Honey to taste

Soak the rolled oats in the apple juice over night (pour enough juice over the oats to cover them completely). The following morning put the berries on top with a swirl of honey and enjoy!

Sprout Frittata

6 Organic Eggs
Mixed Fresh Herbs
Half a cup of sprouts

Heat the oven to 180 degrees Celcius. Whisk the eggs with the fresh herbs (add a dash of soya milk to the mixture if you’d like). Pour into a square dish and sprinkle the sprouts over the top. Cover with foil and bake for approximately 15 minutes or until the eggs are set.
Allow to cool and then cut into squares. These are easily transported and can be eaten for lunch!


Cacao Smoothie

250ml Rice, soya or almond milk
1 x banana
1 x teaspoon organic cacao powder
Raw honey or stevia to taste

Blend all the ingredients in a liquidizer until well mixed. Enjoy!


Frozen Berry Smoothie

250ml Rice, soya or almond milk
A handful of mixed frozen berries
Raw Honey or stevia to taste

Blend all the ingredients in a liquidizer until well mixed. Enjoy!

Sprouts

1x Consol glass jar with separating lids
1 x small piece muslin or gauze (to cover the mouth of the jar)
1 x packet mung beans or chickpeas (from health shops)

Soak ¼ beans in the glass jar in enough water to cover them. Remove the metal insert of the lid and replace with the gauze. Leave to stand in a dark cupboard overnight.
Drain off any remaining water the following day and rinse with clean water. Drain off any excess water.
Leave to stand on a windowsill and see the magic unfold! Within 2 days they should start sprouting. Rinse them in clear water each day and repeat this until the sprouts are ready to eat (this process takes longer in colder weather)..


Light Meals

Only 100% Rye bread or gluten free breads are allowable (all available from health shops). Substitute the second slice of bread with a low GI starch such as a couple of tablespoon of baked beans.

Salads – All salads served as meals should be a combination of plenty of salad vegetables combined with a small portion of lean protein.

Examples of Lunches:

Mixed green salad with mixed peppers, tomato and feta cheese (no avocado or cucumber)

2 slices of rye bread with either sliced chicken breast or pastrami or sardines in olive oil

Mixed baby spinach leaf salad with rocket and tinned salmon (add pumpkin seeds for a delicious crunch)

Quinoa salad with plum tomatoes, spring onions (or thinly sliced red onions), and tinned tuna (optional)

Main Meals

Always make up the bulk of you meal (half your plate) with low-GI vegetables and fill about a quarter of your plate with low-GI starch such as pumpkin, sweet potato, butternut, quinoa and occasionally basmati rice. By simply adding tinned chickpeas to mince dishes, or thickening the gravy of stews with lower-GI oats you will already help to lower the overall GI value of the meal. The main goal should be to avoid the higher-GI starches.

Always remove the fat off the meat and use very little oil when you are cooking. Although protein does not have a GI, in a mixed meal it helps to keep blood glucose levels lower for longer. The trick is not to eat too much of it (no more than 80g per individual portion) and to ensure that it is lean and healthy.

Examples of dinner:

Lamb and asparagus stew with broccoli and pumpkin

Grilled fish with a green bean salad

Beef stir fry with mixed vegetables and soba noodles (these noodles are made with buckwheat and can be bought at Chinese stores or at the bigger supermarket chains)

Roast chicken with a 3 bean salad and roast sweet potato

3 Bean Salad

1 x Tin chickpeas
1 x Tin green beans
1 x Tin cannellini beans
Mixed peppers
3 Cloves garlic crushed
Juice of 1 lemon
3 Tablespoons extra virgin olive oil
Salt and pepper to taste

Place the mixed peppers on a baking tray under a hot grill until their skins blacken. Remove the tray and wrap each pepper in a layer of cling-film (be careful, they can be very hot). Leave to stand for 10 minutes.
Drain all the beans and mix the remainder of the ingredients together.
Once the peppers have cooled, remove the cling wrap and peel off the burnt skin (they should come off quite easily). Cut the peppers into strips and add to the beans. Season to taste.

Green Bean Salad

1 Packet of fresh green or French beans
Juice of 1 lemon
3 Tablespoons extra virgin olive oil
2 Cloves garlic crushed
Salt to taste

Wash the green beans, remove the stems and cut in half.
Add to rapidly boiling water for a few minutes until tender but still crisp. Drain and run under cold water to revive the colour. When cool place in a bowl. Dress to taste with lemon juice, garlic, olive oil and salt.


Snacks
Low-GI fruit can lower the GI of any meal and is the perfect snack. If you want to eat an intermediate or high-GI fruit, combine it with low-GI fruit or a rice cake, or eat it after exercise.

Examples of snacks:

Pumpkin seeds, walnuts and cranberries

Rice cakes with almond butter

Figs, dates or prunes

Half a cup of vegetable juice i.e. beetroot and carrot or carrot, apple and celery

Mixed Fruit

Sliced carrot and celery sticks with a hummus or tahini dip

Sprouts

Desserts should preferably be avoided due to their high GI value, however a couple of squares of 70% dark chocolate is allowed after dinner. Iced fruit lollies and jelly can be eaten occasionally, as well as a home-made choc chip cookie before bed!

Choc Chip Cookies

1/3 cup canola oil
½ cup maple syrup or raw honey
1 teaspoon vanilla extract
1 x organic egg
1 ¾ cup oat or brown rice flour (available at all health shops)
1 teaspoon baking soda
½ cup dark chocolate or cacao chips (available from Woolworths)
Dash of allspice (optional)

Oil two baking sheets and preheat the oven to 180 degrees Celsius. In a medium-sized mixing bowl, combine the oil, maple syrup (or honey) and vanilla. Beat the egg and stir it into the oil mixture. Gradually stir in the flour and baking powder to form a stiff batter. Fold in the chocolate chips and drop the batter onto the baking sheets by the teaspoon, Bake for 10 – 15 minutes until the cookies are lightly browned. Remove from the oven and allow to cool.