Monday - Friday ( 8.00 - 17.00 )

Low Glycemic Load Recipes

Low Carb Muesli

SERVES 2 (wheat, dairy and yeast free GLs per serving = 4)

Chewy and satisfying, this muesli is lower in carbohydrates than the classic type, as it features more nuts and seeds than grains and no dried fruit (which is very high in sugar). It is also wheat- and sugar-free, unlike most of the bought varieties, but you can use a little xylitol (a natural sugar derived from plants) to sweeten it if you like.

100g whole oat flakes
50g ground almonds
2 Tbsp. pumpkin seeds
2 Tbsp. walnuts, roughly chopped
2 Tbsp. sunflower seeds
2 tsp xylitol (optional)

Stir all the ingredients together until well mixed.

Serve with a tablespoon of berries per person, and a small pot of live natural yogurt or soy yogurt, or soy milk or nut milk (total GLs = 10).

Variations: Vary the nuts and seeds (pecans or hazelnuts would work well instead of the walnuts)


Creamy Raspberry Smoothie

75g raspberries
1tbsp tahini
3 tbsps. xylitol (or to taste)
100 ml water

Blend well together

Quick Pea & Mint Soup


1.5 kg frozen peas (or fresh peas, or half and half)
1 large bunch fresh mint, plus extra leaves to garnish
1 litre boiling water
4 tsp low-fat crème fraiche
sea salt and ground black pepper to taste
4 rashers lean bacon, grilled and cut into small pieces or 65g crumbled goat’s cheese, to serve (optional).

Put the peas and mint into a large pan and add the water. Bring to the boil, then simmer for 3 minutes. Strain off most of the liquid and retain it, then blend the peas and mint until you have a smooth puree.

Gradually add some of the liquid back into the pan until you achieve the desired consistency. Return to the pan and gently bring to the boil. Season to taste.

When ready to serve, swirl 1 tsp crème fraiche into each bowl of soup and add a mint leaf. Serve the soup with the crispy bacon or crumbled goat’s cheese over the top.

Crème fraîche is soured cream, or cream that has been thickened and acidified by the growth of bacterial cultures. Often sold at specialty markets, Crème fraîche is incredibly simple to make at home: You simply combine cream with a small amount of buttermilk and allow it to rest in a covered container at room temperature for about 12 hours. The ratio of cream to buttermilk doesn't really matter all that much; add more buttermilk and you'll need less time for the cream to thicken (but it'll be less creamy). Add more, and it takes longer, but tastes better. We found one tablespoon of buttermilk per cup of cream (that's a 1:16 ratio) to strike the best balance.


Spinach Salad


½ cup chopped walnuts or pecans
1 clove crushed garlic
1 Tbsp. olive oil
2 cups chopped spinach greens
1 or 2 hard-boiled eggs
¼ cup sliced black olives
10 cherry tomatoes

Place chopped spinach greens in a salad bowl. Sauté walnuts or pecans and crushed garlic in olive oil, being careful not to burn. Set aside to cool. Toss with Mock Mayo Dressing and sprinkle over cooled nuts. Mix into spinach greens.


1cup cold pressed, extra virgin olive oil

Put egg, seasonings, lemon juice and 1/2cup oil into blender and process at high speed. While blender is still running, remove the top and pour in remaining oil in a steady stream. Continue until oil blends in.

Pomegranate, Spinach & Walnut Salad

This is a guilt-free family feast for an occasion. The pomegranates and walnuts give it a summery spark.

80g pomegranate seeds
80g walnut pieces
1 bag baby spinach leaves
Honey Vinaigrette:
1 Tbsp. red wine vinegar
1tsp.Honey 2 Tbsp. extra virgin olive oil
salt and pepper, to taste

Layer the pomegranate and walnuts onto the spinach.

Mix all the vinaigrette ingredients together, pour over the top of the salad and toss lightly.
Cook’s Tip: You can try this recipe with feta as well.

(Recipe by zest4life founders Carolyn St John Loder and Wendy Nagle)


Delicious Quinoa Salad

Serves 2

140g quinoa
350ml stock made with 1 tsp of vegetable bouillon powder
¼ medium cucumber, sliced lengthways into quarters, then finely sliced horizontally
2 large handfuls of cherry tomatoes, chopped to the same size as the cucumber
4 spring onions, finely chopped
1 large handful of fresh parsley, finely chopped
1-2 Tbsp. lemon juice
2 tsp balsamic vinegar
sea salt and ground black pepper to taste

Bring the quinoa to the boil with the stock, then cover, reduce the heat and simmer for 10-15minutes until the liquid is absorbed and the grains are fluffy. Put the quinoa in a bowl and leave to cool to room temperature.

Mix in the chopped vegetables and herbs, then add the oil, lemon juice and vinegar. Season. Taste to check the flavour and adjust accordingly. Chill in the fridge for at least 1 hour to allow the flavour to develop.