N°3 Complete meal-type recipe: cheesy GL flat oat crumpet flavoured with rum; red bean spread with chive; sautéed courgettes and red pepperbell in olive oil

I very much enjoy making these flat crumpets half way between a pancake and a crumpet. For these I only use olive oil (non-saturated fat) and I love adding some dices of cheddar-like cheese that melts in the dough and give cheesy versions of these flat crumpets.

It's possible to make a bigger quantity of dough and keep for the following day or to freeze.

For 3 meals (and some extra flat crumpets), ready in 20 minutes (30 minutes rest for the dough is advised)

Necessary: a blender (dough); a food processor (red bean spread); a small frying pan (flat crumpets)

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GL/GI info:

* 50g of whole-wheat flour has a high GL of 20.1. (for 7 to 8 flat crumpets)

One flat crumpet has a low GL around 3.

Note: fresh lemon juice can reduce the total GL of a meal between 15 to 20%

* 150g of canned red beans has a moderate GL around 11.

* High fiber oat bran has a low GL just like most vegetables.

Note: potatoes, green bananas and sweet potatoes have a high GI/GL. That's why eating small quantities (3 tbs per meal) and completing with other types of food is necessary to keep a moderate GL way of eating. Legumes are perfect to complete them (they are filling and generally low or moderate GL in big quantities)

Fatty acid info:

* One egg per day is said to be sufficient to bring the necessary daily quantity of cholesterol.

Here I used 2 eggs for 7 to 8 crumpets.

* Soya milk and nuts bring omega 3. Peanuts bring omega 6 and olive oil omega 9.

European and most so-called developed countries favour too much omega 6 (peanut, sunflower, eggs, meat, milk, etc.) What matters is the ratio between omega 6 and omega 3 to keep it around 50-50 up to 1 to 4.

Omega 3 are found in fish like salmon, avocado pears, oat, flax seeds (ground for absorption) , soya milk, soya, tofu, nuts (almonds, pecan nuts, walnuts), canola oil, spinash, watercress, sprouts, mackerel, sardines, herring, omega 3 eggs, white tuna, algi, etc.

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Cheesy GL flat oat crumpet flavoured with a drop of rum

What's nice with these flat crumpets is that they are moderate GL, 2 to 3 of them are GL below 10. Generally pancakes and wheat-based products quickly have a high GL even in small quantities (below 50g). Also the high fiber oat brans here add some minerals and nutrients and help the body with assimilating them.

This is the base for the dough but feel free to adjust to your tastes:

- In a blender, mix 15g flax seeds in thin powder. They'll be used for their mucilaginous power to add some softness to the crumpets.

- Add 40g whole-wheat flour, 2 teaspoons of yeast, 30g of almond powder, 2 tbs of olive oil, 2 eggs, if you wish to half a yoghurt and mix the ingredients.

- In a cup, prepare 250 mL soya milk, 100 mL skimmed milk, 2 tbs of white rum and if you wish to some lemon zest and some drops of natural vanilla aroma. For a sweet variant, you can add some natural bitter almond aroma or some natural orange blossom aroma.

Note: dairies like yoghurt or cow milk have a high glycemic index, they artificially increase the whole GL of a meal, cutting them with soya products is a good way to keep the GL of the whole meal at a moderate level.

- Mix all the ingredients together until you obtain a homogeneous dough. Leave it 30 minutes to rest.

- In the meanwhile, thinly grate some hard cheddar and prepare the red bean spread.

- 30 minutes later, heat some olive oil in a pan and add 2 tablespoon of dough in the oil with a handful of pieces of cheddar, let it fry 2 or 3 minutes on one side (when it starts being bubbly and easy to turn back it means the side is ready) and a few dozens seconds on the other side.

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Red bean spread with chive; sautéed courgettes and red pepperbell in olive oil

- Slice a red pepperbell and half a courgette into dices and get them to fry in olive oil, sprinkle with chive.

- In the food processor, add 250g rinced and drained red beans, a teaspoon of garlic, some basil, the juice of half a lemon, one tbs of olive oil and a teaspoon of peanut butter for an extra creamy taste and texture. Thinky mix the whole ingredients.

Note: red beans are positively interesting as they contain a lot of minerals, have a moderate GL in rather big quantities (compared to wheat or potatoes for example), are filling and contain a lot of fibers.

A salad of legumes like lentils in wazabi, tomato paste, and lemon juice sauce would be very convenient with some crumpets too. Moderate GL, lots of minerals and fibers like red beans.

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Here you have a very simple humble essential and complete GL meal. Enjoy! :)