[Montignac] Montignac Recipes

[KoKo]

Finding some Montignac Recipes on line has proved to be more challenging than I expected. I imagine altering our regular recipes slightly to fit in with the plan will be pretty simple, but for me anyway until I am really familiar with the plan I feel a bit more comfortable with some official recipes or meal plans to guide me.

So far I have found several of Montignac's and am going to post them up here for easy reference.

[KoKo]

VELOUTÉ DE POIREAUX
Cream of Leek Soup
Serves 4
Preparation: 15 minutes
Cooking: 35 minutes
l 5 or 6 good sized leeks
l 20cl soya cream
l 1½ chicken stock cubes
l 1 bunch of parsley
l salt and white pepper
Clean the leeks thoroughly and remove most of the green of the leaves.
Cut into pieces 3 to 4 cm long.
Cook in a steamer for 30 minutes.
In the meantime, prepare 75cl of chicken stock.
Liquidize the leeks with some of the stock
Pour the leek purée into the pan containing the stock and add the soya cream. Salt and pepper
to taste.
Serve hot and decorate with chopped parsley.

I made this yesterday and its pretty good, I did not have soya cream - I did have -skim milk-heavy cream-evaporated skim milk-2%milk- After a bit of a dilemna as which would make the best substitute I decided on using the heavy cream as it was the lowest in carbs - although it did contribute some fat - but not an outrageous quantity.

The cl are European measures (for us Canadians/Americans :D ) I found a link has conversion charts and will post that here next.

[KoKo]

The link below will help with any conversion problems that crop up


http://chilemasters.tripod.com/liquid-meas.html

[KoKo]

POULET AUX POMMES
Chicken with Apples and Cider Cream
Serves 5
Preparation: 20 minutes
Cooking: 1hr 40 minutes
l 1 free-range chicken weighing about 1.4kg
l 1 kg apples
l 20cl dry cider
l 1 chicken stock cube
l 20cl double cream
l 2 teaspoons cinnamon
l goose fat
l salt, freshly ground pepper, cayenne
Brush the chicken with a tablespoon of goose fat. Season with salt, pepper and cayenne, and
place in a pre-heated oven (Mk.7 - 220ºC).
Peel the apples and cut into pieces. Cook in the frying pan with goose fat, stirring regularly.
Season liberally with salt, pepper and cinnamon. Reserve.
To make the Cream of Cider sauce, boil the cider in a pan and reduce by three quarter. Add
the chicken stock cube and dissolve well. Then add the double cream.
Bring to the boil and turn off the heat. Correct the seasoning if necessary. In the last quarter
of an hour, arrange the apples around the chicken.
When ready, cut up the chicken, coat with the reheated cream of cider and serve with the
cinnamon apples.
Anneke’s variation: Instead of cider, use Calvados and boil to reduce to half its original volume.

[KoKo]

The recipe below is one that turned up in another search (unfortunately I lost the link but it was not a Montegnac site, just a diary record by a person following the plan and this was the only ref to Montegnac I found )


Its not an official Montegnac, but still might come in handy.


Brownbread. For 10 years, I've been eating according to the recommendations given by Michel Montignac in his book 'Eat yourself Slim' (recently reworked and revised as 'Eat Yourself Slim - and Stay Slim'). One thing I've missed a lot is bread which is acceptable to me. There's about a snowflakes's chance of making it in Hell of finding that in the shops here. So I've recently started baking my own, adapted from a recipe for Irish Brownbread. I've not had it tested, but would estimate it at a G.I. <http://www.glycemicindex.com/> of 40 or less:

3 cups of stoneground wholegrain wheat
1 cup of rolled wholegrain wheat or oat flakes
1 cup of crushed oat kernels
3 teaspoons of baking powder
1 teaspoon of salt
3 cups of milk
(exchange 1 for yoghurt, if you wish)

Set the oven for 200 °C. Stir the dry ingredients thoroughly together in a large bowl . Add the milk and mix well. The dough should be moist, and barely or not quite pour. Entice it into two small (or one larg) tin breadform, and put in the oven. Let it bake for 55 minutes or so.
While it is baking, you might get out a pound of fresh or thawed raspberries. Put them in a bowl, and if you feel adventurous, add a teaspon of sugar. Stir together to about the consistency of a loose jam.
When the bread has completed baking, take it out, and let it rest for 10 to 30 minutes under a kitchen towel. And then cut some slices, put a good dollop of raspberry stir on each, and enjoy! :-D

[KoKo]

Tournedos with OlivesServes 4
Preparation: 15 minutes
Cooking: 25 minutes


Ingredients:

4 tournedos - (200 g (8oz) each
4 large tomatoes
20 stoned black olives
4 tablespoons anchovy paste
olive oil
salt, freshly ground pepper
Herbes de Provence

Preparation:

Cut each of the tomatoes into three. Place in an ovenware dish and brush with oil on both sides. Season with salt, pepper and sprinkle with Herbes de Provence.
Put under the grill until they are slightly browned. Reserve and keep warm.
In a frying pan, fry the black olives in the olive oil. Add the tomatoes.
Brush the tournedos with the anchovy paste. Heat some olive oil in a frying pan and cook the meat for 2 or 3 minutes on each side. Do not salt.
Serve the tournedos very hot with the tomatoes, olives and their cooking juices.

[KoKo]

Provençal vegetable mould
Flan de légumes à la provençale

Serves 4
Preparation: 15 minutes
Cooking time: 30 minutes


Ingredients:

500 g courgettes
4 eggs
2 red peppers
1 tomato
1 onion
100 g grated gruyère
4 tablespoons semi-skimmed milk
2 tablespoons olive oil
salt, pepper
Preparation:

Wash and chop the courgettes without peeling. Wash and seed the peppers and dice them. Plunge the tomato into bouiling water for 30 seconds, skin, remove the seeds and chop. Peel and slice the onion.
Fry all the vegetables on a high heat for 20 minutes in olive oil. Season with salt and pepper.
Lightly beat the eggs and add the milk and grated cheese. Season with salt and pepper.
Add all the vegetables, mix well and pour into a mould.
Cook in the oven in a bain-marie at 200°C (400°F, gas mark 6) for 30 minutes. Serve hot or cold with a tomato coulis.

[Sandra72]

Hi KoKo,

this is a good idea, and I want to contribute some recipes as well...


Tsaziki (greek garlic cream)

Preparation time: 15 minutes
1hour to settle

1/2 cucumber, diced
1 or 2 green onions, cut to rings
1 clove of garlic, diced
250gr of curd cheese
1 Tbsp of parsley

mix up everything and let settle in the fridge for 1 hour. It's delicious with carrot sticks and other vegetables, also as a cold sauce to any kind of meat.

also can be put on toast with tomatoe and red peppers... yum.

Sandra.

[Sandra72]

another one...


Apricot jam:

500gr dried apricots without stones(?)
juice of 1 or 2 lemons
water, to cover 2/3 of the apricots

cook the apricots in the water and the lemon juice until soft.
about 6 minutes in the microwave (800 watts).
Let cool down.

mash with mixer and fill in clean jars. is good for 3 weeks in the fridge.

By the way, these recipes are taken from a German official Montignac book... ("Slim and fast - quick cooking the Montignac way")


Sandra

[Sandra72]

Tomatoes filled with shrimps


100gr shrimps
4 tomatoes, peeled
50gr saladmix

dressing
2Tbsp mayonaise (homemaid)
1tbsp yoghurt
some drops of lemonjuice
some drops of tabasco
1 tbsp cut chives
pepper and salt


mix all the ingredients for the dressing in a bowl and bring to a taste with pepper and salt. mix in the shrimps and let steep for 1/2 hour.

cut the top off the tomatoes and hollow out. fill the dressing into the tomatoes and serve them in a bed of salad... If desired it can be served with some extra vinaigrette...


Sandra.

[Sandra72]

chicken in cheesy sauce

(maybe for the leftovers of your gorgonzola, KoKo... :roll: )


serves 2


2 filets of chickenbreast
1 tbsp oliveoil
1 big green onion, sliced
1 red peperoni, without kernels, cut to rings
2 cloves of garlic, sliced
100gr of (brown) champignons, sliced
125 gr Creme fraiche
100ml white wine
50gr blue cheese (Roquefort or Gorgonzola)
4 Tbsp parsley
pepper and salt


heat the oil in a pan and fry the chicken until golden. take out and keep warm.

fry peperoni and garlic for 1 minute at very high temperature. add champignons and onion and fry 3 more minutes. at the end add creme fraiche, white wine and cheese, mix well and bring to a taste with salt and pepper.

Tastes fantastic with fresh tomatoes or grilled asparagus...

I make lots of it and then freeze portions to reheat in the microwave.

Sandra.

[Sandra72]

The chicken recipe can also be prepared with

filet of pork

then you would spice the sauce with fresh sage, rosemary or thyme...


Sandra

[KoKo]

maybe for the leftovers of your gorgonzola, KoKo...

......leftovers....... :blush:


Wow this is great Sandra we will end up with a really super collection of recipes.


Below is a link to a site with loads of low glycemic recipes


http://www.shakeoffthesugar.net/article1032.html

[KoKo]

recipe from the website glycemic index South Africa

ORANGE AND LEMON BISCUITS Makes 30

125 ml flour ( ½ cup)

125 ml whole wheat Pronutro ( ½ cup)

10 ml baking powder

2 ml ground nutmeg

375 ml oats, pressed down (1 ½ cups)

100 ml "lite" margarine

125 ml sugar

1 ml salt

1 egg

15 ml grated orange rind (rind of one orange)

50 ml lemon juice (juice of one lemon)

Sift flour, baking powder and nutmeg together; then add

Pronutro and oats. Set aside.
Cream butter and sugar and salt, add the egg, orange rind, and

stir well.
Add the dry ingredients alternately with the lemon juice, and

mix well. If too dry, add a little more lemon juice.
Drop teaspoonfuls onto a greased baking sheet, and bake at

190 C for 15- 20 minutes, until the biscuits just start to go

brown.
NUTRIENTS PER BISCUIT

Glycaemic index: 60

Fats 2g

Fats 2g

Fats 2g

Fats 2g, Carbohydrate 9g, Fibre 1g, Protein 1g, kJ 259

These are lovely rock cake like tangy biscuits.
Quick and easy to make.

RD NOTE: Taking all the sugar out does not lower the GI since

it is the cake flour that has the high GI effect. Therefore, using

sweetner has NO advantage.

[KoKo]

BRAN MUFFINS Makes 24 large muffins

NOTE: * This batter has to stand overnight.

2 eggs

150 g soft brown sugar (1 cup)

60ml canola oil

250ml oatbran, pressed down into the cup

375ml flour (1 ½ cups), sifted before measuring

500ml digestive bran (2 cups)

2ml salt

15ml bicarbonate of soda

1 large grated apple

250g sultanas

5ml cinnamon

500ml low fat milk

5ml vanilla essence

Beat together eggs, sugar and oil.
Add all the dry ingredients, grated apple and the sultanas.
Mix thoroughly.
Mix the milk and vanilla and add to the flour mixture.
Stir until well blended.
Leave overnight in the fridge.
When ready to bake, stir and drop into muffin pans.
Bake at 180C for 15 minutes.
This mixture can be kept in the fridge for up to 30 days. Do

not freeze the batter.
Baked muffins freeze very well.

NUTRIENTS PER MUFFIN

Glycaemic index 58

Fat 3g, Carbohydrate 25g, Fibre 3g, Protein 3g, kJ 554

RD NOTE: These muffins are deliciously moist and do not

need margarine or butter. Despite all the oatbran and the bran,

(we have loaded these muffins as much as we could without

sacrificing texture), the GI is still 60. It is the FLOUR that does

this, NOT the sugar. Even if we halve the sugar, the GI does not

come down! Interesting !!

[KoKo]

CHEESE SOUFFLE Serves 4

1 x 410 g tin baked beans in tomato sauce

100 ml oatbran ( just under ½ cup)

250 ml fresh bread crumbs (2 slices bread) (70g fresh bread)

3 eggs, using 1 whole egg and 2 egg whites

100 ml skim milk

2ml crushed garlic

5 ml mixed herbs, dried (1 teaspoon)

salt and freshly ground black pepper to taste

60g Mozarella low fat cheese, grated (2 matchboxes)

30g low fat cheddar cheese, grated (1 matchbox)

2 sprigs parsley, finely chopped (about ½ cup)

Preheat the oven to 180 C
Mash the beans with a fork or process in a food processor or

liquidizer.
Beat together the beans, oatbran, fresh breadcrumbs, egg yolks,

milk, crushed garlic and herbs until fairly smooth.
Season with salt and pepper.
Mix the grated cheeses and parsley and fold two thirds of the

cheeses into the souffle mix.
Whisk the egg whites until stiff and fold under bean mixture

gently.
Pour into a greased ovenproof souffle dish (16cm diameter)

and bake for 30 minutes.
Sprinkle with the remaining grated cheese and parsley and

bake for a further 5 minutes or until the cheese has melted.
Serve immediately with a large tossed salad. For salad recipes

see under the "Salads" section.
This is the ultimate way to disguise baked beans ! If you don’t

tell anybody, no one will even guess that the souffle contains

baked beans.
An easy souffle to make that does not collapse when taken out

of the oven.

NUTRIENTS PER SERVING

Glycaemic index 51

Fats 11g, Carbohydrates 30g, Fibre 9g, Protein 17g, kJ 1254.

RD NOTE: Traditional souffles are very high fat dishes without

any fibre at all. This version is much lower in fat and has an

incredible fibre content. A much healthier version. It is thus

very important that you use only one egg yolk and skim milk.

ONE SERVING is equivalent to 2 STARCH and 2 PROTEIN.

[KoKo]

MOCK PUMPKIN SOUP Serves 8 starter portions OR 4

meal portions

5ml canola or olive oil

3 medium sweet potatoes, peeled and chopped

1 large onion, coarsely chopped

250ml dry white wine

1 chicken stock cube or 20ml stock powder dissolved in 500ml

boiling water

1 bunch fresh basil or 2,5 ml dried basil ( ½ teasp)

250 ml low fat milk

1ml cinnamon, ground

freshly ground black pepper

Heat the oil in a saucepan, add the onion and cook over

medium heat for 5 minutes.
Add the sweet potato, wine and stock, simmer, covered for 20 –

30 minutes until the sweet potato is soft.
Add the basil leaves and puree the soup in a food processor or

blender for not longer than one minute.
Return to the saucepan, add the milk, cinnamon and pepper

to taste and reheat.
Serve as a starter or light meal.
This soup is a good replacement for the usual high GI

pumpkin soup.
If serving for starters, use one ladle per portion. For a meal

use 2 ladles per portion.
NUTRIENTS PER MEAL SERVING:

Glycaemic index 48

Fat 3g, Carbohydrate 56g, Fibre 8g, Protein 7g, kJ 1448


RD NOTE:The nutrient analysis given alongside is for a meal

portion. For starters, all the values would be halved. Using

sweet potato in this recipe not only effectively lowers the GI of

the soup, but it also gives the soup a delicious flavour.This

soup is ideal for carbo loading as it contains lots of sustained

release carbohydrate and very little protein and fat.

ONE SERVING is equivalent to 3 STARCH , 1 LIMITED

VEGETABLE and ½ PROTEIN/DAIRY.

[KoKo]

VEGETABLE LASAGNE VEGETABLE LASAGNE Serves 6

1 bunch spinach, washed and stalks removed (500g)

200g instant lasagne sheets

10ml grated Parmesan cheese (2 teaspoons)

125ml low fat Mozarella cheese, grated ( ½ cup) (2 matchboxes

cheese)

VEGETABLE SAUCE

5 ml canola or olive oil

2 onions, chopped

10 ml minced garlic (2 teaspoons)

250g sliced mushrooms ( 1 punnet)

½ small green pepper, chopped

50 ml tomato paste (4 dessertspoons)

1 x 410g can mixed beans, drained

1 x 410g can tomatoes, with juice and mashed

5ml mixed herbs (1 teaspoon)

CHEESE SAUCE

5 ml ‘lite ‘ margarine

20 ml flour ( 2 heaped tablespoons)

375ml low fat milk (1 ½ cups)

60g low fat cheese (2 matchboxes)

pinch of ground nutmeg

2ml salt

freshly ground black pepper to taste

Lightly steam the spinach until just wilted, drain well
For the vegetable sauce: Heat the oil in a non-stick frying pan.
Add the onions and garlic and cook for about 5 minutes.
Add the mushrooms and green pepper and cook for a further 3

minutes.
Add the tomato paste, beans, tomatoes and herbs. Simmer for

15 minutes.
For the cheese sauce: Melt the margarine, and stir in the milk.
Mix the flour with a little (50 ml) water to a smooth paste in a

500ml glass bowl or jug.
Remove the hot milk from the heat and gradually add the milk

(in 50ml amounts) to the flour and water paste, stirring after

each addition until smooth. Pour the sauce back into the

saucepan.
Return to heat and stir until sauce is smooth and thickened.
Remove from heat and stir in cheese, nutmeg, salt and pepper.
To assemble: Pour half the vegetable sauce over the base of a

lasagne dish.
Cover with a layer of lasagne sheets, then half the spinach.
Spread half the cheese sauce over the spinach.
Top with remaining vegetable sauce and remaining spinach.
Cover with a layer of lasagne sheets and finish with the

remaining cheese sauce. Sprinkle with the Parmesan and

Mozzarella cheese.
Bake at 180 C for 45 minutes to one hour until bubbling and

brown.
Although this recipe looks quite long, it is in fact, very easy to

prepare and well worth the effort. It is quite delicious for a

vegetarian meal.
To soften the lasagne sheets and prevent them from ‘curling

up’, dip each sheet in hot water as you assemble the dish.

NUTRIENTS PER SERVING

Glycaemic Index <30

Fat 7g, Carbohydrate 45g, Fibre 11g, Protein 19g, kJ 1390.

RD NOTE: This dish has an exceptionally high fibre content

and is also very low in fat. We suspect that spinach does have a

high GI value. (Spinach has not been tested to date). In this

recipe it is combined with so many other low GI vegetables,

that the GI of the whole dish still remains low.

ONE SERVING is equivalent to 2 STARCH, 2 PROTEIN and 1

LIMITED VEG.

[KoKo]

BACON AND BROCCOLI QUICHE Serves 8

BASE:

250 ml flour (1 cup, sifted before measuring)

125ml oatbran

50 ml "lite" margarine

1ml salt

1 egg

50ml ice water

Rub together the flour, oatbran, and margarine until the

mixture resembles bread crumbs.
Combine egg and water.
Add one tablespoon at a time of the egg and water to the flour

mix and combine to make a soft dough. Add more flour if it

becomes sticky.
Cover the dough and chill for about 20minutes.
Roll out and line a greased french flan dish or pie dish.
FILLING:

1x410g tin small white beans / cannelleni / haricot beans,

drained

250ml broccoli florets, cut up into small pieces (100g)

75 g lean bacon, chopped (8 rashers)

1 large onion, finely chopped

3 eggs

100ml skim milk

150ml plain, low fat yoghurt

salt and pepper to taste

2ml mustard powder

100ml mozzarella cheese, grated

5ml parmesan cheese, grated

Drain the beans and spread evenly over the base of the quiche.
Sprinkle the broccoli evenly over the beans.
Fry the bacon and onion without adding any oil or other fat to

the pan.
If it catches, add a little water and stir the bacon and onion.
Beat the eggs, milk and yoghurt. Add the salt and mustard

powder.
Add the onion and bacon to the milk mix and pour over the

quiche.
Sprinkle with the cheeses.
Bake at 180 C for 25 – 30 minutes until the filling is firm.
Serve with a salad. (See recipes under "Salads")
NUTRIENTS PER SERVING

Glycaemic index 56

Fat 12g, Carbohydrate 30g, Fibre 5g, Protein 15g, kJ 1273.

RD NOTE: Please note that the fat is still 12g per portion, even

though we have skimped on the fat in the preparation of the

quiche.Remember, therefore, that quiches are very high fat

dishes, especially when commercially prepared.

ONE SERVING is equivalent to 1½ STARCH, 2 PROTEIN and

1 LIMITED VEG

[KoKo]

The previous recipes and the info about beans and legumes were from taken the web site below

http://www.gifoundation.com/recipes.htm
WHY DO WE ADD DRIED BEANS (LEGUMES) TO SO MANY

DISHES?

Most of us do not know how to use legumes anymore. To help

you see how easy it is to include them in everyday meals, we

have added them in tasty and easy ways to many of our

recipes. Beans (and all legumes) have many health advantages:

Legumes actively bind cholesterol.
Legumes lower morning blood glucose readings in diabetics.
Legumes are rich in soluble and insoluble fibre and thereby

help in Irritable Bowel Syndrome.
Legumes are very effective in lowering the GI of any meal.
Legumes increase the satiety value of meals, and are thus

effective in slimming diets.
The soluble fibre in legumes stimulates the immune system in

the bowel.
Legumes are a quick and easy way to increase the fibre

content of any meal.

Legumes are low in fat, a definite advantage in our age of high

fat fast foods.

[KoKo]

Pecan Cream Cheese Bon-Bons

4 ounces cream cheese, softened
2 cups pecans
1 tablespoon spreadable apricot or mango fruit (unsweetened preserves)
½ cup unsweetened shredded coconut
Place the cream cheese, pecans and jam in a food processor. Process until the pecans are well chopped and evenly mixed.
Make walnut-sized balls with the mixture. Roll each "bon-bon" in the shredded coconut. Cover and refrigerate until ready to serve.
Makes about 24 bon-bons.
1 bon-bon:
9 g. fat; 1 g. protein; 3 g. total carbs; 1 g. dietary fiber
89 calories

[Spang]

WOW! You guys have been busy!

:cheer:

Here's a fav of mine... diet? what diet!!!

Chocolate Mousse
serves 4 to 6

3 1/2 oz unsweetened chocolate (at least 70% chocolate liquor or cocoa)
3 large egg yolks
2 - 3 tbsp fructose
5 large egg whites
3/4 cup 35 % cream

Break chocolate into pieces. In a double boiler, over low heat, place chocolate pieces and 1 tbsp water, and melt, stirring with a spatula

In a mixing bowl, beat egg yolks and half of the fructose until frothy. Gradually add the melted chocolate, beating continuously, and set aside

In a seperate bowl, beat egg whites until stiff peaks have formed, set aside.

In a 3rd bowl, beat cream with the rest of fructose until cream is think.

With a spatula, gently fold cream, then egg whites, into the chocolate mixture. Transfer to 4 - 6 individual serving bowls and refrigerate 5 hours before serving

Enjoy :)

Spang

[Spang]

btw - that choc mousse recipe was from Michel Montignac's "Recipes and Menus" cookbook - adated for North America

[KoKo]

Hi Guys

Thanks Spang and Sandra for your contributions,(we are kickin some life into this place :D )

I just want to make sure everyone realizes that not all the recipes are from Montignacs books, not all are Low GI so please be careful if you are in phase 1 - plus I have not tested these for taste or anything like that.

I still post a lot at the Atkins and General Low Carb, because I met quite a few nice people there and no one seems to mind that I am not doing Atkins, quite a few are on different plans - there are lots that Atkins is not working for. I found that up and down fluid loss most frustrating.

See ya'all later
:wave:

[eva123]

Hey koKo

You are on fire...

All you Montignac followers, leave us a piece of our KoKo, not choco.!! you are getting all the attention but admit it..live...is she great or is she great!!???

:D

[KoKo]

Eva - Don't worry I'll never dessert you :D

You know I have found out in my research that Montignac is very popular in Amsterdam, and you with your Parisian background may like this plan as it is really based on the way the French People generally eat.

It's so funny to me to have learned this, because of your living in Paris, and I am just a stones throw away from Quebec and the diet is also very popular in French Canada but not so much so in English Canada.

I'll see you later Mon Amis

[KoKo]

Sandra

Thanks for that apricot jam recipe, I have had no luck finding a dietetic jam sweetened with fructose or unsweetend. This sounds just what I need to put in my plain fat free yogurt.

I'll be trying some of that tomorrow,

Thanks again :wave:

[Spang]

It's funny you rmentioned about how Montignac was popular in Amsterdam. That's how I found out about it!

My boyfriend went their on vacation, and he commented to his friends he was staying with, "How come all the Dutch are so healthy?" - they told him it was because a lot followed Montignac. Actually - he didn't use exactly those words, it was slightly less PC! lol

SO he bought the book there, and read it when he came back to SF. He decided it was "the way to go" but that he could never give up popcorn, so he couldn't follow the plan at all.

Skip forward a few months, I went clothes shopping in LA when I was there on business. I spotted the cutest shirt in a boutique, but they only had 1 left and it didn't fit me. So I did what I swore I would never do - I bought it with the justification that "I'll loose weight to get into it"...

My boyfriend was rather annoyed with me for doing this, and said I should read Montingac to learn how to eat better and loose those extra pounds.

That was about May 25th 2002. I wore the shirt for the 1st time on Thanksgiving last year ;)

That is my story of me n Montignac!

Spang

[KoKo]

home made muesli with mixed fresh fruit

1 cup rolled oats
2/3 cup low fat milk
1 tablespoon raisins
1/2 cup of low fat plain yogurt
1/4 cup whole almonds, chopped
1 apple grated
lemon juice (optional)
mixed fresh fruit to taste (such as strawberries, pear, plum,

blueberries...)

1. combine the oats, milk, and raisins in a bowl. cover and

refridgerate over night
2. add the yogurt, almonds and apple - miz well
3. to serve - adjust the flavor with lemon juice. serve with fruit

of choice.

Serves 2
Low GI (ie less than 30)
Info per serving (if you are into this kind of info)
Cal 365
carb 50 g
fat 11g
fiber 5g

This is courtesy of New Glucose Revolution

[KoKo]

Ratatouille

Ingredients for 4 servings:
1 aubergine
2 squash - I used zucchinni
2 bell peppers and 1 onion

4 peeled tomatoes - I used canned
1 can of tomato paste (optional)
A little olive oil (optional)
Salt and pepper to taste
Thyme, bay leaf, fresh herbs (I added 2-3 tbsp garlic)

He dosent explain about the eggplant(aubergine) if you don't know - you have to salt it first to get excess moisture out. I chopped/diced (dont peel it) it and put it in a plastic strainer sprinkle quite heavily with salt and leave it for about 30 min. then rinse it then squeeze it and squeeze it and squeeze it you will be amazed at how much liquid comes out and how the volume of the egglplant decreases so much. If you don't do this, your recipe might be very watery.


Preparation:
Wash,chop vegetables. Place prepared vegetables in a
large pan and stir-fry for 10 minutes on high heat using oil or a little
water. Lower heat. Add tomatoes and seasonings.Cover
Simmer on low heat for one hour or until vegetables are tender. Add tomato
paste while simmering. Serve hot or cold

[Spang]

Hey there all

I contacted the web master of this site to see what their position on posting possible copyrighted recipes from either diet books or other web sites.

They do not encourage the procedure

Just wanted to let you all know

Spang

[KoKo]

ooooops

Thanks Spang