Recipes — Low GI RSS

South African sweet potato, kidney bean and peanut stew

YIELD: Serves 4 Ingredients 3 or 4 Cloves of Garlic Crushed 1 Red Capsicum Diced 2 Medium Sweet Potatoes Peeled & Sliced 1 Can Crushed Tomatoes 1 Can Red Kidney Beans 1 Tpsn Tomato Paste 1 Tbsp Peanut Butter 1-2 Tspn chilli flakes, cinnamon, cumin, crushed ginger, raw brown sugar Salt & Pepper to Taste Instructions Brown the garlic and capsicum and saute until tender Add spices, stir until fragrant Add sweet potato and stir to coat Add tomatoes, tomato paste, peanut butter, and 2 or 3 cups of water to cover Bring to a boil, then simmer until potatoes are tender- about 20 minutes Add kidney beans and cook for another 10 minutes, adding more water if needed Add salt and pepper to taste Garnish with fresh coriander COURSE: Main Meals

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Brown rice burgers….

YIELD: Makes 8 to 10 Burgers PREP: 5 mins COOK: 15 mins READY IN: 20 mins Ingredients 3 Cups Pre-Cooked Brown Rice 1/2 Cup Grated Carrot 1/2 Cup Grated Zucchini 1/2 Cup Peas & Corn 1 Cup Besan Flour (Chickpea Flour) 1/2 Cup Fresh Parsley, Coriander & Chives 1/4 Cup Water Or As Needed 1/4 Cup Turmeric 1 Tsp Chilli Flakes Fresh Pepper Instructions Mix all the ingredients together, and, using your hands, squeeze out any liquid Mould into burgers and dust in extra flour if needed Place on a very hot non-stick pan, and cook for 2 to 4 minutes on each side Serve on round sliced bread as an open burger, or in a bun with all the fillings!! CUISINE: American COURSE: Main Meals SKILL LEVEL: Beginner

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Quinoa stuffed Mexican mushrooms….

YIELD: 4 Servings PREP: 60 mins COOK: 20 mins READY IN: 1 hr 20 mins Ingredients 4 Large Portobello MushroomsCleaned Gently Juice of 1 Lemon 1/4 Cup Olive Oil 1 Can Red Kidney Beans Drained & Rinsed 2 Fresh Corn Cobs Kernels Removed 2 Tsp Cumin 1 Tsp Chilli Flakes 1 Cup Fresh Coriander 1 Cup Quinoa Cooked According to Packet 1 Jar Mexican Salsa 1 Avocado Diced 'Tofutti better than sour cream' to serve Instructions Heat oven to 180C Whisk lemon juice and olive oil together and pour over mushrooms- allow to marinate at room temp for 1 hour Saute kidney beans, corn, cumin, chilli flakes and coriander for 5 minutes Add cooked quinoa and jar of salsa, and stir to coat vegies Top mushrooms with mix, and bake for 20 minutes Serve with fresh avocado and...

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