Weekend breakfasts & lunches
Whole Wheat Blueberry Apple Puff Pancake
There's no flipping required for this one-dish pancake. The blueberries are high in antioxidants and fibre, and the apples add even more fibre as well as a bit of sweetness. If your apples are on tart side, you can add a little more sugar substitute.
Swiss Muesli
Large-flake rolled oats have a low GI and add soluble fibre to this breakfast. If you like muesli soft with crunchy accents, add the almonds just before digging in.
Crab Salad Melts
Whole grain pumpernickel bread has a lower GI than white bread and is a flavourful foil to the crab. Light-style Cheddar melts beautifully but isn't packed with fat.
Garden Egg Salad
Similar to salade Niçoise, this refreshing composed salad is chock-full of vegetables, chickpeas and hard-cooked eggs, and provides a good portion of your dayf's folate and vitamins A and C requirements.
More low-Gi inspiration:
Low-GI lunches
• Minestrone soup with yogurt and strawberries
• Whole wheat pita with hummus and a tossed salad
• Green salad with mixed beans and low-fat dressing and whole grain bread
• Grilled ham, cheese and tomato sandwich on sourdough bread with vegetable barley soup
• Leafy green salad with grilled chicken and a multigrain roll
• Salmon or tuna salad sandwich on stone-ground whole wheat bread with raw vegetables and dip
• Lentil soup with a pumpernickel roll and an orange
Low-GI breakfasts
• Wheat or oat bran cereal with low-fat milk and berries
• Stone-ground whole wheat toast with low-fat cream cheese and sliced apple
• Yogurt and homemade granola made with large-flake rolled oats
• Whole grain pumpernickel bread with a slice of reduced-fat cheese and an orange
• Fruit smoothie made with low-fat milk, yogurt and berries
• Boiled egg with one slice multigrain toast and 1/2 cup (125 mL) cherries
• Homemade low-fat bran muffin and 1/2 cup (125 mL) strawberries
