10 GL Sandwiches continue...

Smoked salmon and cream cheese onrye bread

The classic pairing of smoked salmon and cream cheese is not only delicious but is also very quick to make. This sandwich is high in heart-helping essential fats and low in artery-clogging saturated fat.

SERVES 1

1 tbsp low-fat cream cheese

1¹/2 slices pumpernickel-style rye bread 2.5cm (1 in) chunk cucumber, finely sliced 75g (2³/4oz) smoked salmon, about 3 slices Freshly ground black pepper

Spread the cream cheese over the bread, cover with cucumber slices then lay the salmon slices on top. Season with black pepper.

MAINTENANCE PHASE (PER PERSON)

increase to 2 slices pumpernickel-style rye bread (or 5 oatcakes)

Low-fat egg 'mayo' on oatcakes

Our version of egg 'mayo^' uses low-fat cottage cheese instead of mayonnaise to bind the mixture' The added protein from the cottage cheese makes it more filling and less oily.

SERVES 1

1 Large egg, hard-boiled for 8 minutes and peeled

2 tbsp cottage cheese

Pinch of salt or low-sodium salt (optional, if needed) 3 rough oatcakes

6 thin cucumber slices or 1 tbsp cress or alfalfa sprouts Freshly ground black pepper

1 Mash the egg with the cottage cheese and season to taste'

2 When ready for lunch, spread the oatcakes with the egg mixture and top with cucumber, cress or alfalfa sprouts'

MAINTENANCE PHASE (PER PERSON)

increase to 5 rough oatcakes (or 2 slices rye bread)

Deli style pastrami open rye sandwich

If you love high-GL bagels and burgers this American-style sandwich should appeal' Pastrami is incredibly lean but full of flavour'

SERVES 1

A Little coarse-grain mustard (optional)

1¹/2 thin slices pumpernickel-style rye bread

A couple of gherkins, thinly sliced (optional)

75g (2³/4oz) pastrami, bresaola or lean, unprocessed ham slices 1 small, ripe tomato, thinly sliced

Freshly ground black pepper

1 Spread the mustard, if using, thinly over the bread, and add the gherkins (if using)'

2 Cover with the meat slices and top with tomato' Season with black pepper'

MAINTENANCE PHASE (PER PERSON) increase to 2 slices rye bread (or 5 oatcakes)

Greek stuffed pitta bread

A Greek salad-inspired filling, with plenty of flavour from the feta cheese and olives.

SERVES 1

75g (2³/4oz) feta cheese, cubed

3 pitted black olives, halved

3 cherry tomatoes, halved

¹/4 red onion, diced

2.5cm (1 in) chunk cucumber, diced

1 handful lettuce

¹/4 tsp dried oregano (optional)

1 wholemeal pitta bread, toasted and one edge cut open

Mix together all of the salad ingredients and stuff into the pitta bread.

MAINTENANCE PHASE (PER PERSON) have a side salad as well

10 GL Sandwiches

If you are grabbing lunch on the run or having to buy something when out, sandwiches are quick and convenient, but remember that many shop-bought sandwiches will use high GL, thick-sliced white bread or enormous rolls or bagels, taking you wellover your 10GL goal per meal. If you can, stick to thin- sliced wholemeal bread or rye bread, and go for open sandwiches using one slice of bread (or the bottom half of a roll or bagel), to cut down on the GL load.

A protein-rich filling or topping should ensure you feel full up, and you can always eat plenty of salad.

Smoked trout sandwich with tapenade and watercress

This sandwich is always popular. Sliced into small squares it makes for simple but sophisticated canapés or drinks party nibbles, or serve it whole for a filling lunch that is packed with essential fats (from the fish) and vitamin C (from the watercress).

SERVES 1

2 tsp tapenade, or to taste

1¹/2 slices pumpernickel-style rye bread

1 smoked trout fillet, about 75g (2³/4oz), skinned, flaked and checked for bones

1 handful watercress, well chopped

I Spread the tapenade thinly over the bread then spread theflaked fish on top.

2 Scatter watercress over and season with black pepper. Cut the sandwich in half_.

MAINTENANCE PHASE (PER PERSON)

increase to 2 slices pumpernickel-style rye bread (or 5 oatcakes)

Hummus and roasted pepper wrap

Buy ready-made hummus from the supermarket or deli for an instant sandwich filling. You could also use roasted red pepper hummus, available from most supermarkets, instead of adding roasted red peppers separately (as these can be quite expensive when bought

in a jar from the deli).

SERVES 1

1 small tortilla wrap

1 heaped tbsp hummus

1 tbsp roasted pepper pieces (from a jar or the deli) 1 handful lettuce, spinach, rocket or watercress 2.5cm (1 in) chunk cucumber, finely sliced

Freshly ground black pepper

Spread the hummus down the centre of the wrap, place the peppers and salad on top, season and roll up.

MAINTENANCE PHASE (PER PERSON).

increase to 1 large wrap, 2 slices pumpernickel-style rye bread or 5 oatcakes

Ham, artichoke heart and tomato pen sandwich

Although a red meat, ham is not necessarily a high-fat choice

if you choose a lean, unprocessed kind. Here it is served with the unusual addition of marinated artichoke hearts, which add flavour and moisture without the need for butter, but you could also use cream cheese if you cannot get hold of artichoke hearts (it is also much cheaper).

SERVES 1

2 marinated artichoke heart pieces, drained (in jars or fresh from the deli) (or 1 heaped tbsp reduced-fat cream cheese)

1¹/2 slices pumpernickel-style rye bread

1 ripe tomato, sliced

4 large, thin slices (or enough to cover the bread) lean, unprocessed ham Freshly ground black pepper

Couple of basil leaves, roughly torn, to garnish (optional)

1 Squash the artichoke hearts onto the bread. Lay the tomato slices and ham on top.

2 Season with black pepper and scatter with basil, if using.

MAINTENANCE PHASE (PER PERSON)" increase to 2 slices rye bread (or 5 oatcakes)

Mix-and-Match Sandwiches

The following are some more options to help you to create delicious, low-GL sandwiches to keep you within your 10GL goal per meal. Choose the type of bread you want from the 'Choose 1 Bread' box, then decide which topping and salad to put with it from the 'Choose 1 Filling' and 'Unlimited' boxes.

You can also choose anything from the 'Optional' box.

So, for example, you could go for wholemeal bread and smoked salmon with rocket and pesto or an open rye-bread sandwich of cottage or cream cheese with spinach and sliced or mashed avocado. Alternatively, try a wholemeal pitta stuffed with pastrami, bresaola or lean, unprocessed ham with sliced gherkins and tomatoes, lettuce and coarse-grain mustard.

You'll notice that we haven't included butter - try to cut down on saturated fat by choosing a moist filling so that you don't notice the absence of a fatty spread. If you do want to use it, have just a thin smear, or use a little hummus or mustard instead. The serving sizes here are for one person.

CHOOSE 1

Bread (carbohydrate)

1 medium slice wholemeal bread maintenance phase: 1 thick slice

³/4wholemeal pitta bread (or to make life easier, have a whole pitta bread for 10D but don't have it with a carbohydrate-containing filling - so no sun-dried tomatoes or hummus, for example)

maintenance phase: 1 pitta

11/2 slices pumpernickel-style rye bread

maintenance phase: 2 slices

3 rough oatcakes maintenance phase: 5

1 small wrap

maintenance phase: 11/2 small wraps (or 1 large)

CHOOSE 1

Filling/topping (protein)

200g (7oz) hummus (small tub)

120g (4¹/4oz) cottage cheese, (about ¹/2 tub)

85g (3oz) smoked fish (a medium fillet), such as salmon, trout or mackerel

50g (1³/4oz) cooked meat (couple of slices), such as chicken, turkey, ham off the bone, pastrami or bresaola

70g (21/2oz) tuna 1/2 x 185g (61/2oz) can), drained

1 tbsp taramasalata

85g (3oz) (6 large) cooked prawns

2 hard-boiled eggs (or mix 1 egg with 1 tbsp cottage cheese for a low-fat alternative to egg mayo)

1 tbsp nut butter (try hazelnut, almond or pumpkin-seed as well as peanut butter

100g (3¹/2oz) thinly sliced smoked tofu

UNLIMITED

Salad (either in the salad or on the side)

Lettuce, rocket, spinach, watercress, tomatoes (cherry tomatoes have the lowest GL), cucumber, gherkins, spring onion or thinly sliced red onion, finely shredded cabbage.

Vegetable antipasti, such as roasted peppers or marinated artichoke hearts, drained of oil, or roasted vegetables.

Cress or other sprouted seeds (alfalfa sprouts taste similar to cress and are packed with phyto - or plant - nutrients)

OPTIONAL

Condiments for added flavour

Slick of mustard

Up to 1 tbsp tomato salsa

Up to 2 tsp pesto

Up to 2 tsp nut butter

Up to 2 tsp guacamole or sliced or mashed avocado Up to 2 tsp tapenade

Scraping of butter

Up to 2 tsp reduced-fat cream cheese

Mix-And-Match Salads

If you fancy creating your own 'superfood' salad, you can use the following guide to pick and mix your own ingredients, either at home or when you are choosing lunch from a deli or salad bar. To get a 10GL meal you can fill your plate with vegetables from the 'Unlimited' box then selectone of the options from both the 'Choose 1 Protein' and 'Choose 1 Carbohydrate' boxes, to provide a balanced meal of protein, carbohydrate and plenty of fibrous vegetables.

For example, you could have spinach, watercress, rocket, cherry tomatoes, artichoke hearts and olives, with chicken slices and butterbeans. Alternatively, try Romaine lettuce, spring onions, celery, roasted red peppers, and smoked mackerel flaked through with quinoa. The serving sizes here are for one person, and include maintenance phase portions when you are allowed more carbohydrate to bring your meal up to 15GL

UNLIMITED

Salad leaves

Lettuce or other leaves, such as spinach, watercress, rocket

Other non-starchy vegetables

Vegetables, such as spring onions or red onion, cherry tomatoes, cucumber, radishes, diced peppers, beansprouts, celery, fresh herbs, vegetable antipasti (such as marinated artichoke hearts, roasted peppers or olives - drain offany excess oil)

CHOOSE 1

Protein

1 chicken breast fillet or equivalent slices or strips of chicken, turkey or lean ham

85g (3oz) (medium fillet) smoked fish, such as smoked salmon, trout or mackerel

85g (3oz) (6 large) cooked prawns ¹/2 x 85g (3oz) can tuna

120g (4¹/4oz) cottage cheese

75g (2³/4oz) cheese, such as feta or goat's cheese

2 hard-boiled eggs (or mash 1 hard-boiled egg into 1 tbsp cottage cheese)

1 tbsp nuts or seeds, such as pine nuts, pecan nuts, walnuts, cashew nuts or pumpkin seeds

200g (7oz) hummus (small pot) 65g (2¹/4oz) quinoa (dry weight) 100g (3¹/2oz) smoked tofu, cubed

CHOOSE 1

Carbohydrate

(grains and starchy vegetables)

1 medium carrot (grated) or

apple (diced)

maintenance phase: 1 large carrot or apple

110g (33/4oz) beetroot maintenance phase: 160g (53/4oz)

¹/2x 410g (14¹/2oz) can (2 tbsp) mixed pulses, butterbeans, lentils or chickpeas (or other pulse) maintenance phase: ²/3 x 410g (14¹/20z) can (3 heaped tbsp)

3 rough oatcakes

maintenance phase: 5 rough oatcakes

³/4 wholemeal pitta bread (or to make life easier, have a whole pitta bread for 10GL but don't have it with a carbohydrate containing filling - so no sun-dried tomatoes or hummus,for example

maintenance phase: 1 pitta

11/2 slices rye bread

maintenance phase: 2 slices rye bread

65g (2¹/4oz) quinoa (dry weight) maintenance phase: 90g (3¹/4oz) (very large serving)

40g (1¹/2oz) brown basmati rice (dry weight) (very small serving) maintenance phase: 60g (2¹/4oz) (small serving)

40g (1¹/2oz) wholemeal pasta (dry weight) (medium serving) maintenance phase: 55g (2oz) (medium-large serving)

3 small baby new potatoes maintenance phase: 4 small baby new potatoes

¹/2 small baked potato/sweet potato maintenance phase: 1 small baked potato/sweet potato

Food on the Move/working Lunches continue...

Goat's cheese, pear and pecan salad

A brilliant combination of flavours that is very simple to fling together.

SERVES 1

1 slice firm goat's cheese (approximately 75-100g/23/4- ³ 1/2oz), sliced or crumbled into chunks

1 ripe pear, cored and thinly sliced

1 tbsp pecan halves (roughly chopped, if you prefer)

1 Little Gem lettuce, washed and drained, and torn into bite-sized pieces A couple of good handfuls of watercress, roughly chopped or torn

Scatter the cheese, pear slices and nuts over a bed of lettuce and watercress. The fat and flavour from the nuts and cheese mean that you shouldn't need extra dressing.

MAINTENANCE PHASE (PER PERSON)

increase to 4 rough oatcakes

Salade nicoise

You can make this celebrated French classic salad as quick or as complicated as you like. If you have time, do include the capers and spring onions, as they add so much to the overall flavour.

SERVES 1

¹/2 x 185g (6¹/2oz) can or jar of tuna, drained (140g (5oz) drained) ¹/2 Romaine lettuce or 2 Little Gem lettuces, washed well,dried and torn into bite-sized pieces

3 spring onions, sliced on the diagonal (optional)

3 pitted black olives, roughly chopped

1 tsp capers, well rinsed (optional)

1 egg, hard-boiled for 8 minutes, shelled and chopped into smallish chunks

2 anchovies in oil, drained on kitchen paper (optional) 6 cherry tomatoes, halved

¹/2 x 410g (14¹/2oz) can mixed pulses, drained and rinsed

¹/2 x 225g (8oz) can cooked French green beans, drained and rinsed well to remove any salty water

Freshly ground black pepper

FOR THE DRESSING

1 tbsp ready-made vinaigrette

1 Toss all the salad ingredients together.

2 Pour over the dressing and toss again, gently.

MAINTENANCE PHASE (PER PERSON)

serve with 3 small boiled baby new potatoes (in addition to the mixed pulses)

Smoked salmon with cottage cheese salad

The creamy, mild flavour of cottage cheese goes beautifully with the salty, sweet salmon. This dish is rich in essential fats from the oily salmon, and low in saturated fat, as cottage cheese is virtually fat-free.

SERVES 1

¹/2x 150g (51/2oz) bag fully prepared mixed salad leaves, organic where possible

2.5cm (1 in) chunk cucumber, finely sliced

125g (41/2oz) cottage cheese

¹/2 x 75g (2 ³/4oz) pack smoked salmon, torn into strips 1 tbsp lemon juice

Freshly ground black pepper

1 Place the leaves and cucumber on a plate. Put the cottage cheese and salmon on top.

2 Drizzle with lemon juice and season with plenty of black pepper.

MAINTENANCE PHASE (PER PERSON)

serve with 2 slices of pumpernickel-style rye bread or 5 rough oatcakes

Mackerel and chickpea salad

Strongly flavoured mackerel is an oily fish that is a rich source of omega-3 essential fats, which are required for skin, hormones and brain function. Its rich flavour works well with the salty olive tapenade and the mild chickpeas.

SERVES 1

¹/2 x 225g (8oz) jar or can mackerel fillets in oil, drained and placed on kitchen paper to absorb excess oil (160g (53/4oz) drained weight)

¹/2x 410g (14¹/2oz) can chickpeas

1 tbsp tapenade

¹/2 x 150g (51/2oz) bag fully prepared baby or young leaf spinach, organic where possible, finely sliced or shredded

1 celery stick, finely sliced (optional)

2.5cm (1 in) chunk cucumber, diced (optional)

Tip all the ingredients in a bowl and mix so that the fish flakes and everything else becomes coated in tapenade.

MAINTENANCE PHASE (PER PERSON)

add 50g (13/4oz) (dry weight) quinoa or a toasted mini wholemeal pitta bread

Food on the Move/working Lunches

A salad doesn't have to mean limp lettuce,soggy tomato and curling cucumber. Add enough interesting, nutritious ingredients, such as those used in these recipes, and it turns into a tasty, satisfying main meal. Plus, it is an excellent way to incorporate plenty of raw vegetables easily into your diet, for fibre and vitamins to keep you feeling and looking in the pink.

A note on dressings

You can use 1 tbsp ready-made dressing (choose one with negligible or no added sugar) or drizzle balsamic vinegar or lemon juice and a Little extra virgin olive oil on your salad to add flavour. You can also add taste without fat by adding full-flavoured ingredients like mustard, tamari or soy sauce, crushed garlic, grated ginger and fresh herbs. Bear in mind that pickles and chutneys can be heavily sweetened so go easy on them.

Chicken, sun-blush tomato and pine nut salad

A classic combination of Italian flavours that is easy to prepare.

SERVES 1

¹/2 x 150g (5¹/2oz) bag fully prepared mixed salad leaves, organic where possible

75g (23/4oz) skinned, cooked chicken meat, or a small cooked chicken breast fillet, sliced into bite-sized pieces

2 tsp pine nuts

4 pieces sun-blush tomato, roughly chopped, or a handful of cherry tomatoes, halved

2.5cm (1 in) chunk cucumber, diced

2 tbsp ready-made dressing (low in sugar or sugar-free)or a mixture of balsamic vinegar and extra virgin olive oil

Freshly ground black pepper

Mix together the salad ingredients, dressing and pepper.

MAINTENANCE PHASE (PER PERSON)

increase to 90g (31/4oz) (dry weight) quinoa or serve the salad with a wholemeal pitta bread

Greek salad

One of the best salad combinations ever. It's ideal for a picnic.

SERVES 1

1 small red onion, diced

6 cherry tomatoes, halved

7.5cm (3in) chunk cucumber, diced

1 tbsp pitted black olives, roughly chopped

75g (2³/4oz) feta cheese Freshly ground black pepper

FOR THE DRESSING

1 tbsp ready-made (sugar free) vinaigrette, or mix together:

1 tbsp extra virgin olive oil, 2 tsp white wine vinegar,

1/2 tsp dried oregano, freshly ground black pepper

1 Combine the vegetables and olives, add the dressing and toss.

2 Crumble the feta over the top and lightly toss through the vegetables. 3 Season with black pepper and chill lightly or serve immediately.

MAINTENANCE PHASE (PER PERSON)

replace pulses or potatoes with 1 wholemeal pitta bread

Tuna and tomato salad

Try this lower fat, more interesting alternative to tuna mayo. The butterbeans not only add flavour and texture to the dish but they also provide fibre and hormone-balancing phytoestrogens.

SERVES 1

¹/2x 410g (14¹/2oz) can butterbeans, drained and rinsed

¹/2x 400g (14oz) can chopped tomatoes in tomato juice (get thebest quality you can find)

¹/2 red onion, finely sliced or diced

¹/2x 185g (61/2oz) can tuna, drained (140g (5oz) drained weight)

Sprinkle of herbed salt (if you can find it), or use sea salt or low-sodium saltplus ¹/2 tsp dried mixed herbs or Italian mixed herbs (herbs are optional)

¹/2 x 150g (5¹/2oz) bag fully prepared salad leaves, organic where possible,or 75g (2 3/4oz) lettuce

Freshly ground black pepper

1 Place the beans, tomatoes, onion and tuna in a bowl. Mix together and season to taste with herbed salt and pepper.

2 Spoon on top of the salad.

MAINTENANCE PHASE (PER PERSON)

add 3 sun-blush tomato pieces to the tuna mixture

5-GL SNACKS

Standard snack fare is often off the GL scale. Impulse eats such as sweets, chocolate, crisps, biscuits or muffins and soft drinks are designed to give you an instant energy buzz from all that sugar or caffeine, but you soon come crashing down into an energy slump. The following snacks have been chosen specifically for their protein and carbohydrate balance and their low GL (of 5N. Choose two for each day, to make up your 10 GL snack allowance. The snacks are important, as they help to keep blood sugar levels even between meals and stop you from reaching for less healthy alternatives.

Low-GL snack tips

You can eat a small apple or pear or a punnet of berries for 5GL whereas bananas and dried fruit have a much higher GL.

Remember: rye bread has a much lower GL than standard wheat bread, so you can eat a whole slice of pumpernickel or sourdough rye bread for 5GLbut only half a slice of normal bread.

Oatcakes are another low-GL snack - you can have 3 for 5GL.

Protein foods such as peanut butter and hummus, or nuts, contain negligible.

• 2 rough oatcakes spread with hummus
• 2 rough oatcakes spread with cottage cheese
• 2 rough oatcakes spread with reduced fat cream cheese
• 2 rough oatcakes spread with nut butter
• 2 rough oatcakes spread with tuna and guacamole or salsa (optional: top with cucumber slices or cress/alfalfa sprouts)
• 2 rough oatcakes spread with tuna mayo (optional: top with cucumber slices or cress/alfalfa sprouts)
• 1 slice pumpernickel-style rye bread with nut butter (optional: top with cucumber slices or cress/alfalfa sprouts)
• 1 slice pumpernickel-style rye bread with hummus
• (optional: top with cucumber slices or cress/alfalfa sprouts)
• 1 slice pumpernickel-style rye bread with cottage cheese and cucumber slices
• l Crudites (such as pepper, cucumber, celery, cabbage or carrot sticks, sugarsnap peas, mangetouts, baby corn, radishes, spring onions) with 150g (5¹/2oz) hummus (about ²/3 small pot)
• l Crudités (such as pepper, cucumber, celery, cabbage or carrot sticks, sugarsnap peas, mangetouts, baby corn, radishes, spring onions) with 120g (41/4oz) cottage cheese (about ²/3 small pot) Crudites (such as pepper, cucumber, celery, cabbage or carrot sticks, sugarsnap peas, mangetouts, baby corn, radishes, spring onions) with 150g (5¹/2oz) guacamole (about ²/3 small pot)
• Fruit and yogurt smoothie, such as 150g (5 1/2oz) organic live natural yogurt blended with berries, or a shop-bought one with natural yogurt and no added sugar
• l Live natural yogurt or cottage cheese with 5l of berries o_r chopped fruit
• Piece of fruit (equivalent to 5^,& with 2 teaspoons nuts or seeds
• Miso soup (one serving, from a packet; simply mix powder with boiling water) plus a piece of fruit afterwards (equivalent to 5GL) .4 Boiled egg with 2 rough oatcakes
• Omelette (cooked as for Omelette in Pitta Bread. Roll out of pan and onto the bread) with a piece of toasted pumpernickel-style rye bread
• Handful of olives plus a piece of fruit (equivalent to 5p)