Ici (Here), je confie simplement quelques idées de recettes et de vie pour une transition vers un plus d'essentiel et de simplicité. J'expérimente ainsi des recettes à bas indice et charge glycémiques avec autant de fait maison que possible prêtes en moins de 20 minutes souvent et à mon sens plus respectueuse de l'Homme, de l'animal et de l'environnement: des ingrédients au mieux locaux, biologiques et labellisés pour un budget d'environ 250 euros par moi. Je vous invite volontiers à laisser vos idées et partages sur ces thèmes. Je vous souhaite en attendant une bonne lecture et de bons moments de repas. :) -------------------------------------------------------------------------------- Welcome on this blog, My goal here is simply to share some recipes that to me combine the best of many worlds: moderate GL/GI, more organic and local products, more respect for Nature, people and animals, more simplicity and essential too and for a roughly 300 US$ budget per month. A combination of values that I want to see more in my plate and in my life. I gladly invite you to share some personal thoughts and I wish you an helpful reading and some happy meal times!
11 Avril 2018
This type of meal is perfect for dinner, it's quick and tasty. Also you can add some extra herbs, spices, non-sweetened tomato paste or anything you have in mind. I'd gladly appreciate if you can share personal likes and ideas in the comment section.
Ready in 20 minutes (for 2 complete meals)
Necessary: a small saucepan (bulgur); a small frying pan (egg); a basic-type food processor (hummus)
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GL/GI info:
*150g of medium bulgur has a moderate GL around 13.4. A GI around 37. Whole-wheat pastas are above 40 and classic hard-boiled white pastas are around 58.
Note: the more wheat-based products get cooked (boiled), the higher their GI and GL. I tend to cook bulgur, rice and cereals al dente.
* 150g of chickpeas (canned), the base for hummus, has a low GI and a low GL around 10.
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Bulghur dish with dried fruits and almonds
* Just rince the bulgur to get rid of extra starch particles that would unnecessarily increase the GL of the whole dish. Boil some filtered water (2 volumes of water for one volume of bulgur). Add the bulgur in boiling water, lower the heat on low heat (2 out of 6) and let it boil around 12 minutes to cook it al dente.
* Then add some rehydrated prunes that you soaked in filtered water overnight. Some crushed almonds and any type of nut (hazelnuts, walnuts, pine nuts, etc.) you may like.
* You can also add some soya single cream or some 12% single cream, either or both.
Note: single cream like milk and yoghurts has a high insulinemic index; it gets the body to produce a lot of insulin for hardly any glucose to digest. So the best is to use low quantities of single cream and if you choose to use, to cut it half with soya single cream or soya milk.
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Coriander chickpea hummus dish
*As the bulgur's boiling, thinly chop some garlic. Rince a can of chickpeas (around 250g rinsed, drained chickpeas). In the food processor bowl, add the chickpeas, chopped garlic, 2 tablespoons of olive oil, half the juice of a lemon and a tablespoon of tahini (sesame paste made out of roasted sesame seeds and olive oil).
* Add some coarsely chopped coriander, parsley to your taste and some jeerah (cumin) powder.
* Also you can get creamier hummus in just adding some soya milk in the food processor bowl as the hummus is being made. And an extra taste to it with just a teaspoon of peanut butter.
Note: tahini is easy to make yourself in a blender to reduce costs. Just thinly grind some 60g sesame seeds, then add 3 tablespoons olive oil and blend it again for a few seconds. It lasts over a month in a jar in the fridge.
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Cheesy fried egg
* As the hummus is being made and the bulgur is gently boiling (some hopeful vision), add a teaspoon of olive oil in a hot frying pan, an organic egg and top it with any herb (parsley, chive, etc.) and extra thin slices of any cheese you may like (cheddar? gouda? In France, I use 'comté' cheese that very much feels and tastes like fruitier harder gouda)
* Slice two white mushrooms and grate a carrot to serve with the fried egg. You can add a sauce with lemon juice, basil and olive oil.
Note: using lemon juice in a meal can drop the total GL of the meal from 15 to 20%.
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A taste for naturally sweetened desserts? Pear in orange blossom soya milk and almond bits
Just slice a pear into small pieces, add some soya milk, some crushed almonds, half the juice of a lemon and a drop of orange blossom or bitter almond aroma, leave it in the fridge and serve it cold and here you have a quick and nice refreshing dessert.
Think you can also use non-sweetened cocoa powder for this dessert.
Note: I sometimes like to add just a tablespoon of cooked rice in the dessert when my total meal has a low GL.
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And here you have a complete easy tasty simple humble complete dinner meal. Enjoy! :)
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