Lae GI Resepte | Linda Kriel Fitness
Quiche (Serves 16)
60g lean bacon, chopped (2 rahers, back or leg bacon)
Preheat the oven to 180°C and lightly grease a 200 x 200mm ovenproof dish with non-stick cooking spray
Heat the oil and sauté the chopped onion and pepper until soft. Add the chopped bacon and fry until crisp. Add the chopped tomato and stir through.
Add the rest of the dry ingredients, except the cheese, as well as the egg-milk mixture.
Pour the filling into the greased dish and sprinkle the cheese evenly over the top.
Bobotie Bites (Makes 24 Bites)
1 medium onion, chopped very finely or grated
30ml oat bran
1 medium apple, peeled and grated finely
500g extra lean topside mince
310ml milk (1¼ cup)
Preheat oven to 200°C and lightly grease 2 muffin pans with non-stick cooking spray
Combine the onions, seasoning, oatbran Worcestershire sauce, chutney, grated apple and 2 of the eggs in large bowl. Mix well using a wooden spoon.
Spoon the rounded tablespoons of the mixture into the muffin pans.
Mix the milk and turmeric with the 3rd egg. Spoon a tablespoon of this egg mixture on top of each bobotie bite.
Remove from the oven and leave to cool and set before removing from the pans, to prevent the bites from breaking up.
‘Winter Salad’ Soup (Makes 2 litres or 8 servings)
1 medium, red pepper, chopped finely or grated
1 medium, green pepper, chopped finely or grated
or 1 x 400 – 50g packet onion soup powder
Fry the onion, green & red pepper and garlic in the oil until soft
Add the cabbage and stir until well mixed
Add the tomatoes and 1.25 (5 cups) boiling water
Mix the remaining boiling water with the soup mix or onion soup powder and add to the soup, together with the dried herbs
Cover and boil for 30 minutes (if soup powder is used) or at least 60 minutes (if soup mx is used)
TIPS: The soup can be served as a meal or instead of a salad with meals. It can be pureed if you require a smooth vegetable soup. Alternatively, more water can be added if you want a thinner soup. Store the soup in the fridge and simply reheat it in the microwave when needed.
Oven Roasted Tomato and Basil Soup (Makes 4 servings)
3 gloves of garlic or 10ml (2 t) crushed garlic
750g plum tomatoes, cut into large chunks
250ml (1 cup or 30g) fresh basil
1 tin (410 g) whole tomatoes
10ml (2 t) chicken stock powder, dissolved in 500ml boiling water
5-10ml (1-2 t) sugar
Pour the oil into a baking tray and heat in the oven until the oil is thin and runny
Remove from the oven and add the onions, garlic, fresh tomatoes, salt and pepper and toss so that all the vegetables are covered with oil
Roast the vegetables for 20 minute, tossing from time to time
Pour the vegetables into a blender, together with the fresh basil and tinned tomatoes. Blend until smooth
Pour into a saucepan, together with the prepared stock. Heat through on the stove top. Add the sugar to balance the tartness of the tomatoes
Easy Whole Wheat Bread (Cuts into 5 Slices)
An easy-to-make, heavy, dense, slow-release bread.
625 ml whole-wheat flour, sifted (2 1/2 c)
310 ml oat bran* (1 1/4 c or 1 c + 4 T)
500 ml plain, fat-free yoghurt* (2 c)
Grease a bread pan with cooking spray or oil.
Sift the whole-wheat flour into a large mixing bowl, 1 cup at a time, then return the bran remaining in the sieve to the sifted flour. This is done to incorporate air and give the bread a lighter texture.
Add the oat bran, bicarbonate of soda and salt to the sifted flour.
Make a well in the centre of the flour mixture. Pour the yoghurt into the well and mix it in with a wooden spoon, ensuring that all the ingredients are moistened. Do not overmix.
Shape the dough into a loaf and place into the greased bread pan. Bake for 1 hour, or until done.
Cool in the pan, on a cooling rack, and remove from the pan after 15 minutes to cool completely.
Kliek Hier Vir Die Opwarming
5th Nov 2018 at 6:31 am
Hi waar kan ek die smoothie resep kry?
Die smoothie resep is op jou spyskaart.
Gaan loer by Lae GI dag 5, 12 en 20. Die bestanddele is daar wat jy moet saamvoeg om jou smoothie te maak.
Jy sien dit dus op jou spyskaart.
LINDA KRIERL FITNESS
26th Sep 2018 at 2:45 pm
Goeie dag, waarmee kan ek die jogurt vervang?
26th Sep 2018 at 3:40 pm
Jy kan die joghurt vervang met enige pap of smoothies soos op jou plan aangedui.
Op die Glukemiese Indeks lys kan jy al die papsoorte sien wat jy mag eet.
11th Apr 2018 at 9:14 pm
Kan ek die 2snye lae GI brood vervang met rogbrood?
13th Apr 2018 at 2:15 pm
Rogbrood is baie gesond. Gewoonlik – as mense verkies om rogbrood te eet in plaas van Lae Gi Brood, sê ek dat dit reg is, maar dit is nie te sê dat alle rogbrood lae Gi is nie. Sommige rogbrood – veral dié wat in groot volume gebak word vir supermarkte – het ‘n redelike hoë Gi. Ek sal sê die beste wat jy kan doen, is toets dit uit. Ons almal se metabolismes verskil. As jy vinnig – nadat jy dit geëet het – weer honger voel, moet jy dit eerder nie eet nie.
11th Feb 2018 at 3:45 pm
Hoe effektief kan ek die quiche en bobotie bites vries? Ek is alleen en wil nie mors nie.
11th Feb 2018 at 4:47 pm
Die quiche en bobotie kan 2-3 maande gevries word, maar maak seker jy verpak dit lugdig voor jy dit vries. Haal al die lug uit die verpakking en seel dit goed. Skryf ook ‘n datum op die verpakking om seker te maak dit word betyds gebruik.
12th Nov 2017 at 3:29 pm
Baie dankie vir die plan.
Bedien die quiche regtig 16 porsies? Ek sien ook die foto van die quiche lyk dit of ń Filo deeg kors gebruik is maar die resep maak nie melding van die kors nie is dit korrek?
Wie maak Low GI Muesli?
15th Nov 2017 at 9:41 am
Die quiche word saam met ander kos bedien. As dit jou hoofmaal of porsie is gaan jy minder porsies uitkry.
Die foto’s op die plan is net vir visuele doeleindes. Dit is nie ‘n resepte boek waar die foto’s presies lyk soos die resep nie. Daar is nie ‘n filodeeg kors by die resep nie.
Lae GI meusli sal jy maklik aanlyn kan opspoor.
23rd Oct 2017 at 6:06 pm
Aangesien dit nou somer raak gaan julle die resepte vir ons bietjie aanpas soos meer slaai en somer geregte
25th Oct 2017 at 1:43 pm
Dankie vir jou voorstel. Ons sal daarna kyk.
Chanel van WYngaard
5th Sep 2017 at 11:55 am
My man wil graag saam my die LAE GI plan volg. Hoe nou gemaak as ek sy porsies wil aanpas? Neem ek net die standaard program en verdubbel die bestanddele?
5th Sep 2017 at 2:01 pm
Hier is ons Dieetkundige Anel se antwoord op jou vraag: ” hy kan die stysel porsies verdubbel met ontbyt en aandete. Bv 1 Koppie pap ipv half koppie vir vroue. En ipv van 1 sny brood eet hy 2 snye brood vir ontbyt. Aandete eet hy 4 baba aartappels ipv 2. Die res bly dieselfde.
29th Aug 2017 at 5:12 pm
Hoe groot moet die muffin pannetjies wees vir die bobotie bites?
3rd Sep 2017 at 2:53 pm
Dis ‘n heerlike manier om Bobotie in individuele porsies te maak.
Die 12 pan muffin pan is die regte groottte.
Onthou die resepte is vir vroue en mans kan 1,5 tot 2 maal groter proteien porsies meer eet per ete.
29th Aug 2017 at 4:37 pm
Hi, bevestig asb of die Fiks & Fabulous Lae GI-eetplan voldoende sal wees en gevolg kan word deur Mammas wat borsvoed. Dankie!
31st Aug 2017 at 4:43 pm
Die lae GI plan is die beter opsie. Wat ons in gedagte moet hou is dat enige dieet waar energie inname verminder word kan moontlik melk produksie se volume nadelig beinvloed. Die lae GI plan behoort genoeg koolhidrate te bevat om melkproduksie te ondersteun. Oefening kan ook melkproduksie beinvloed.
So is belangrik om genoeg vloeistof te drink wanneer die eetplan gevolg word om voldoende melk produksie te verseker. Totale vloeistof nodig in n dag is 35-40ml per kg per dag. Dus as jy 60kg weeg benodig jy 2 liter tot 2400 litre per dag.
Fiks & Fabulous Dieetkundige
6th Aug 2017 at 3:36 pm
Is daar enige manier om die resepte af te laai?
11th Aug 2017 at 2:18 pm
Jy kan nie die resepte aflaai nie. Ek sou aanbeveel dat jy ‘n foto (screenshot) met jou foon neem en dan vandaar dit gebruik.
Slegs die eetplanne kan afgelaai word.
6th Aug 2017 at 10:29 am
Hi, kan iemand bevestig of die Winter ‘Salad’ Soup die sop is waarna Linda in die Banting plan verwys? Ek het so vinnig na die bestandele gekyk en dit lyk gepas vir die plan.
21st Aug 2017 at 10:56 am
Die Winter’salad soup is ‘n Lae GI plan sop in Fiks & Fabolous.
Die Banting plan het ‘n Biltong sop en Blomkool sop.
Die ververbranding sop is in die Mooi maag plan, Wenlyf Banting plan en Somerlyf Lae GI plan.
Die Vetverbranding sop en Winter ‘salad’ sop is nie dieselfde sop nie.