Healthy Recipes For Healthy Weight Management

As the dust and the BBQ smoke of The Atkins diet fades we are now being bombarded with GIs - not Iraqi bomb fodder but The Glycaemic Index. This is basically a table of how foods offload sugar into your body compared with glucose (the most easily digested of all sugars). This proved a too simplistic (and sometimes useless) code and now we have GL - the Glycaemic Load.
Now at last we have proof that all calories are not equal. You can eat punnet loads of strawberries and oats, but they claim, have more than 5 French fries at a time and you're probably going to end up looking like an American (probably not Toby Maguire or Alicia Silverstone either)
Although the latest popular diets and weight loss plans vary in the ratio of fat, protein and carbohydrates recommended they mostly agree on a few basic points.

Substantial protein rich breakfasts


Protein rich snacks between meals. Sugar and white carbs
Drink Water (in between meals) Alcohol
Ensure protein at every meal Too many carbs at night
Take time to enjoy (and chew) food. Foods you are intolerant to.
Ensure regularly exercise Fasting
Eat the right fats. Hydrogenated and Trans fats

Here's some recipe ideas to help get you started.

Porridge with berries - Breakfast Solution (About 10 GL points)

Bring back porridge! English 18th Century writer Dr Samuel Johnson once described oats as "food for horses in England and for men in Scotland" he was replied "Aye sir, and where else will you find such horses or such men"

Serves 2

50g - 75g (2 -3 oz ) organic porridge oats
500 ml (18 floz) fortified soya or quinoa milk
1 tablespoon of Quinoa flour
Pinch Solo sea salt (optional)
1 - 2 tablespoon agarve syrup or Xylitol (optional)
1 - 2 tablespoon high lignan flax oil
1 - 2 tablespoon flax seeds

1 punnet of strawberries, fresh/frozen or dried blueberries or raspberries.

1. In a large saucepan on a medium heat simmer the oats in 400ml (14 floz) of plantmilk, stirring frequently with a wooden spoon for about 10 minutes (to avoid lumps and sticking to the bottom of the pan)
2. In a mug mix the quinoa flour into a paste with the remaining plantmilk and then stir into the porridge.
3. If the porridge gets too thick add some more plant milk
4. When it's all lovely and creamy pour into bowls.
5. If you like it slightly salty (the traditional way) add a pinch of sodium reduced salt if you prefer it sweet add some Agarve syrup.
6. You can alternatively heat the porridge in the microwave in a bowl (divide ingredients by 2). Cook one minute at a time stirring in between until creamy. If you are making more than one bowl then this will actually take longer.

To serve: Serve hot with a sprinkle of milled/ground flax seeds, a drizzle of flax oil and as many berries as you can fit in your bowl. If you prefer you could add some chopped pear instead.

For a personal consultation see a Foods For Life Nutritionist

For more recipes and a great new cookbook see