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

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