N°4 Complete GL meal-type recipe: whole-wheat almond cheecake based tart with leak and cheese; sautéed chicken with Madras curry spices and coriander; mini-soup with mushrooms, lemon and single cream

I love preparing these easy cheesecake-based tarts. I just quickly mix the ingredients in the food processor, get my filling ready in the meanwhile, a little bit of olive oil in the 4 ceramic baking dishes and that's it I can just add the dough, the filling and leave it 20 minutes in the oven and here I get 4 nice GL tarts. :)

I also love inventing sweet GL versions of these tarts that I will leave in a meal-type article at a point.

For 4 meals (4 small tarts) ready in 30 minutes (20 minutes baking)

Necessary: a food processor (tarts); 4 small baking pans; a small frying pan (chicken); a small recipient (soup)

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GL/GI info:

* 50g of whole-wheat T150 flour has a high GL of 20.1 (for 4 tarts)

1 tart (15g) has a low GL of 5.

* Single cream and dairy products like milk or yoghurt have a high insulinemic index, they get the body to produce a lot of insuline for in reality hardly any glucose to digest.

So I would advise to reduce and replace them when possible by soya milk, soya single cream, milk, goat milk products (less insulinemic), or filtered water depending on the dish that you wish to make. Here the dairies are split between 4 tarts so this lowers the index for each tart.

Fatty acid info:

* An egg brings the whole daily quantity for cholesterol. This meal typically contains half an egg per tart.

* I advise to use soya milk that contains a lot omega 3 to compensate for the presence of omega 6 in the meat and dairies.

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% (1:1) 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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Whole-wheat almond cheecake based tart with leak and cheese

(variant with tomatoes courgette basil and goat cheese)

* Chop 150g leek and fry it in olive oil. Keep the frying pan to fry the chicken.

Note: I often buy a bunch of leek prepare it all and freeze it in 'ready to use' portions.

* In the food processor, mix 50g whole-wheat flour, 30g high fiber oat bran (low GL), 30g almond powder or hazelnut powder, some sesame seeds, 4 tbs olive oil, and 2 tbs filtered water. The dough you obtain must be moist and non-stick to spread flat easily in the ceramic dishes.

* Oil the 4 ceramic dishes with some olive oil and spread out the dough equally .

* In a bowl, mix some grated cheese (hard cheddar like cheese), 2 eggs, some single (soya) cream, some (soya) milk, nutmeg powder and black pepper.

* Divide the leek between the 4 tarts and add the preparation onto them.

* Leave 20 minutes in the oven (180°C). That's ready! :)

For the variant with courgettes, tomatoes and goat cheese:

* Add some soft goat cheese, dices of courgettes, slices of tomatoes onto the dough. In a bowl mix some basil with some (soya) single cream and (soya) milk and 2 eggs. Add onto the goat cheese and vegetables. Leave 20 minutes (180°C) in the oven.

Note: to reduce the insulinemic indew of dairy products, I often replace or cut them half-half with soya single cream or soya milk.

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Minute-ready soup with mushrooms, lemon and single cream

* Slice 4 mushrooms in average dices

* In a small recipient, add some dices of cheddar like cheese, some chive, some mushrooms, some skimmed milk and soya milk. Add the mushrooms.

* Leave 3 minutes in the micro-wave oven on average (low) heat.

* Add some fresh lemon juice when the soup is average hot.

Note: adding lemon juice in a meal can drop the GL of the whole meal from 15 to 20%.

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Sautéed chicken with Madras curry spices and coriander

* Fry half an onion (thinly chopped) in olive oil with some garlic and pieces of ginger. Then add some 200g of chicken, cover with a lead and let it simmer (add some water to keep the chicken moist). Add some Madras curry (2 teaspoons) and some fresh coriander a few minutes before it's ready.

Note: I avoid roasting meat to respect the real taste of meat and make it more digest.

Every month I buy a whole chicken and prepare it in 'ready to use' tupperwares with portions of filets, pieces to make chicken balls and portions of pieces of chicken ready to stirfry.

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Pear in vanilla soya milk with almonds

Serve the meal with a naturally sweetened low GL dessert like diced pear in soya milk with fresh lemon juice, some chopped almonds and if you want to add extra sweetness agave syrup and a drop of natural orange blossom (or vanilla) aroma.

Note: agave syrup has a relatively low GI as it is mainly fructose.

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