Glycemic Load:  12

Ingredients:

2 cans chickpeas

8 cups baby spinach leaves

2 cans diced  tomatoes

1 diced onion

2 tsp ground coriander

2 tsp ground cumin

2 tsp garammasala

1 tsp turmeric

2 tsp Himalayan salt

½ tsp freshly ground black  pepper

2 Tbsp fresh coriander, chopped

½ cup plain  yoghurt

1 Tbsp deodorized coconut oil

Ingredients:

2 cans chickpeas

8 cups baby spinach leaves

2 cans diced  tomatoes

1 diced onion

2 tsp ground coriander

2 tsp ground cumin

2 tsp garammasala

1 tsp turmeric

2 tsp Himalayan salt

½ tsp freshly ground black  pepper

2 Tbsp fresh coriander, chopped

½ cup plain  yoghurt

1 Tbsp deodorized coconut oil

Method:

Heat oil in large stovetop pot. Add onion and brown.

Combine the coriander, cumin, garam masala, tumeric and salt and add to the browned onions. Move around the pot to get some heat through the spice mix.

Add the diced tomatoes and bring to the boil.

Add the chickpeas and spinach.

Add water to achieve desired thickness

Reduce heat and simmer for 40 minutes.

Stir in coriander and yoghurt and serve  over  brown rice, bulgar wheat or pearled parley.

Download the pdf here

The post Spinach & Chickpea Curry appeared first on Generation Health.

Glycemic Load:  10

Ingredients: Base

2 cups of gluten free flour blend use an equal combination of: coconut, chick pea, and buckwheat flours 

2 tsp of gluten free baking powder

1/2 tsp of guar gum
1/4 tsp salt
1/4 cup of olive oil
1/2 – 2/3 cup of cold water

Toppings:

Pizza sauce, Cheese, Onion, Mushroom, Capsicum, Diced fresh salmon, Cream cheese, Mixed herbs, BBQ swirl

Method:

Preheat the oven to 200 degrees.

Sift all the dry ingredients, add the oil and mix until it looks like bread crumbs, then add the water until you get the right consistency. Refrigerate the dough for 1 hour.
Separate the dough in half, flour an oven tray start to roll it out on that. Notice if it seems too dry and crumbly you can add a bit more water to soften it.
As you start to roll it out you’ll notice the edges starting to crack. Stop and squash the edges in a bit to keep it all together.  Roll it out to about 0.5 cm think. Then put it in the oven to bake for about 5-10 mins. I use about 200 degrees heat.
Once it looks semi cooked, take it out and add your toppings.

Download the pdf here

The post Gluten Free Salmon Pizza appeared first on Generation Health.

Glycemic Load:  4

Ingredients:

2 cans chickpeas

1 medium onion

1 cup chopped parsley

2 cloves of garlic

1 egg

1 tsp ground coriander

1 tsp ground cumin

Pinch cayenne pepper

¼ cup coconut flour

Coating:

Coconut flour

Beaten egg

Gluten free breadcrumbs

Method:

Roughly chop your onion and finish in the food processor.

Add the chickpeas and process until finely chopped.

Add the remaining ingredients and process until well mixed.

Add the coconut flour if needed to help the mixture bind.

Shape the mixture into small balls then coat in flour, beaten egg and breadcrumbs.

Shallow fry the falafel in coconut oil for about 3 minutes on each side or until golden brown.

Download the pdf here

The post Falafel appeared first on Generation Health.

Glycemic Load:  5

Ingredients:

½ a cooked chicken

1 medium red kumara

1 medium yellow kumara

1 small onion

1 cup of chopped parsley

½ cup of chopped coriander

4 eggs

2 tsp ground cumin

Salt and pepper

Method:

Grate the kumara and put into a large bowl.

Finely dice the onion, parsley and coriander.

Add the eggs, cumin spice and salt and pepper and mix well.

Diced the cooked chicken into small pieces and add to the mixture.

The mixture should be wet enough that it sticks together. If it doesn’t seem wet enough add another egg .

Heat fry pan, shape the mixture into balls and fry until golden bith sides.

Download the pdf here

The post Chicken & Kumara Hash Browns appeared first on Generation Health.

Glycemic Load: 4

Protein: 4

Fibre: 4

Ingredients:

1 cup of black beans, rinsed, soaked and cooked

½ capsicum

½ onion

3 cloves garlic

1 egg

¼ tsp cayenne pepper

1 ½ tsp ground cumin

1 Tbsp Sweet Thai chilli sauce

2 Tbsp of Chickpea flour

1 cup or fresh coriander

1 tsp cooking oil

Method:

Prepare Black Beans. Soak in water overnight, rinse and cook for 60mins.

In a food processer combine capsicum, onion and garlic and process into a paste.

Heat oil in a fry pan and cook paste mixture for 5-10 mins. Add cayenne pepper and cumin to the paste, heat it through and transfer it to a large bowl.

Process the fresh herbs in the food processer and transfer to the large bowl.

Process the black beans in the food processer and transfer to the large bowl.

Add chilli sauce, egg and chickpea flour to the large bowl and mix well with your hands.

If the mixture seems too wet, add more chickpea flour.

Shape into patties and shallow fry on a medium heat until brown both sides. Serve in a burger or with your favourite salad

Download the pdf here

The post Black Bean Burgers appeared first on Generation Health.

Glycemic Load: 0  (with no rice)

Glycemic Load:  9 (with ½ cup rice)

Protein:  26

Ingredients:

6 chicken thigh fillets, diced

1 can of coconut milk

½ cup raw cashews

1 tsp ground cinnamon

2 tsp cumin seeds

½ tsp ground turmeric

2 tsp ground coriander

½ tsp chilli flakes

1 Tbsp peanut oil

1 onion, thinly sliced

2 garlic cloves, crushed

2 Tbsp lemon juice

80g baby spinach

steamed basmati brown rice, and lemon wedges, to serve

Method:

Heat a large saucepan over medium heat. Add cashews. Cook for 1 to 2 minutes or until just browned. Add cinnamon, cumin, turmeric, coriander and chilli. Cook for 1 minute or until fragrant. Remove from pan. Set aside to cool slightly. Place mixture in a processor. Process until finely chopped.

Heat oil in pan over high heat. Add onion and garlic. Cook, stirring, for 3 minutes or until softened. Add chicken. Cook, turning occasionally, for 2 to 3 minutes or until browned. Add cashew mixture. Cook, stirring constantly, for 1 minute or until chicken is coated.

Reduce heat to medium-high. Add coconut milk and 1/2 cup cold water. Bring to the boil. Reduce heat to low. Cover and simmer for 15 to 20 minutes or until chicken is cooked through. Stir in lemon juice and spinach. Cook for 1 to 2 minutes or until spinach has wilted. Serve curry with rice and lemon wedges.

Download the pdf here

The post Chicken Cashew & Coconut Curry appeared first on Generation Health.