Glycemic Load

The Glycemic Load (GL) is a new nutritional concept which ‘fine tunes’ the glycemic index (GI). It addresses the concern about rating carbohydrate foods as either “good” or “bad” on the basis of their GI. There is no such thing as a good or bad carbohydrate food...

Fruity custard slices

Makes 24 custard slices    100 g cream crackers (1/2 packet – 15 crackers) 30 ml gelatin (2 T) 90 ml water (6T) 1000 ml fat free milk (4 c) 190 ml sugar (3/4 c) 125 ml custard powder (½ c) 2.5 ml salt (1/2 t) 100 ml cold water (2/5 c) 3 extra large eggs, separated 5...

Fish Cakes

Makes 12 fish cakes or burger patties, or 24 mini fish balls 1 tin (410g)  pilchards in tomato sauce or 1 tin salmon 400g  poached white fish (e.g. hake) 1 medium onion, peeled and finely grated or chopped 30ml fresh parsley, finely chopped (2T) 375 ml lower GI oats(1...

Choc Berry Pudding

Serves 10 500g  fresh strawberries (2 punnets) 10 ml  soft brown sugar (2 t) 60 ml boiling water (1/4 c) 5 ml  vanilla essence (1 t) 90 ml  soft margarine, lite (6 T) 100 ml  sugar (2/5 c) 125 ml  self raising flour (1/2 c) 60ml cocoa (4 T) 10 ml  baking powder (2 t)...

Biltong Quiche

Serves 8 250 ml flour, sifted before measuring (1 c) 125 ml oat bran (½ c) 10 ml salt (¼t) 45 ml soft ‘lite’ margarine (3T) 1 egg 45 ml ice water (3T) Filling 5 ml oil, canola or olive (1t) 1 large onion, chopped 50 g sliced biltong (no fat) 1×225 g tin baked...