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)

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