Buttermilk pancakes with glazed fruit

Buttermilk pancakes with glazed fruit

Serves 4
Golden light pancakes served with warm, soft stone fruits.

Ingredients
1 cup (100g) one-minute oats or unprocessed oat bran
2 cups (500ml) buttermilk
1/2 cup (75g) dried fruit medley, chopped
1/2 cup (75g) plain flour, sifted
2 teaspoons sugar
1 teaspoon bicarbonate of soda
1 egg, lightly beaten
2 teaspoons mono or polyunsaturated margarine, melted low-fat milk (optional)

Glazed peaches
1 tablespoon mono- or polyunsaturated margarine
1 tablespoon brown sugar
6 medium peaches or apricots or nectarines

Method
1. Combine the oats and buttermilk in a bowl and let stand for 10 minutes.

2. Stir in the dried fruit, flour, sugar, bicarbonate of soda, egg and margarine and mix thoroughly. Let stand for up to 1 hour.

3. After standing, add a little low-fat milk if the mixture is too thick.

4. Heat a non-stick frying pan and spray with cooking spray or grease lightly with margarine. Pour in about 3 tablespoons of batter, cook over moderate to high heat until bubbly on top and lightly browned underneath.

5. Turn pancake to brown on other side. Repeat with remaining batter.

6. Set aside to keep warm.

7. To make the glazed fruit, melt the margarine and sugar together over medium heat in frying pan. Stir till sugar is dissolved. Add the sliced fruit and cook over medium heat 2 to 3 minutes until softened.

Serve warm over the pancakes.

Dried fruit medley is a mixture of dried fruit and is available from supermarkets and health food stores.

GI RATING: LOW

Per serve:
1770kJ
420kCal
60g carbohydrate
12g fat
6g fibre

More information

These recipes were taken from The New Glucose Revolution by Professor Jennie Brand-Miller, Kaye Foster-Powell and Associate Professor Stephen Colagiuri, published by Hodder and available in major bookshops nationwide.

For more information about low-GI foods visit www.glycemicindex.com

I found this recipe here-->

Technorati Tags: low gi recipe, low gi, low gi foods

Low GI Foods Meats, Good Ones

Well now, what I've found with low GI and meats is really good for someone like me who loves meat, beef, lamb, pork and chicken.

From
Glycemic Index Listing for Meatlovers and A'fish'ionados
"Meats are a protein food, so as you see in the glycemic index listing they all have very little carbohydrate and therefore a very low GI."

That must by why the Lemon & Parsley Chicken, I added to my low GI recipe blog here, had such low carbs.

And........this is important too "Eating a good variety of protein from meats, eggs, dairy, grains, and legumes is a healthy way to make sure you're getting all the proteins your body needs." from the same source here.

The list for meats and seafood for their low glycemic index can be found here

It is interesting when you start to look at the different foods just how good a variety of foods you can eat to have yourself not so much of a diet but more a sensible eating plan that you can follow so easily.

Be back with more soon. I've found a few yummy snacks that I'm about to try out. If I like them I'll add them to my low GI recipe blog.

Will keep you posted.