The glycaemic index is a value used to measure the effect of carbs on your blood sugar levels. Using the GI scale, foods are ranked as low, medium or high.

This slow release of glucose into the bloodstream is better for the body. It can help you to improve energy levels, manage weight and even help with health conditions like diabetes and PCOS, reports the GI Foundation.

“Knowing and experiencing the benefits of following a low GI lifestyle through my own cooking at home, I love to share that message and inspiration through the delicious,” says chef Tom Walton. Here, he shares his popular coconut dhal with eggs recipe.

Prep time: 5 minutes

Cook time: 35 minutes

Serves: 4

Ingredients

  • 2 tbsp olive oil
  • 1 brown onion, finely diced
  • 3 clove garlic, roughly chopped
  • Large handful picked coriander leaves, roughly chopped
  • 2 tbsp tomato paste
  • 1 ½ cup red lentils
  • 1.25L vegetable stock
  • 200ml coconut milk
  • 150g baby spinach
  • 4 free range eggs
  • Low GI wraps, to serve

Method

  1. Heat the oil in a large frying pan, over a medium heat. Add the onion, garlic, coriander leaves and a good pinch of salt. Cook, stirring often for 2–3 minutes, to wilt the leaves then add the tomato paste, curry powder and lentils and stir them through, cooking for another 1 minute. 
  2. Add the stock and cook, stirring often, for 20–25 minutes, until the lentils are creamy and softened.
  3. Stir through the ⅔ of the coconut milk and baby spinach, cooking to just wilt. Adjust the seasoning to taste then crack the 4 eggs into the simmering dhal. Cover and cook on a low heat for 6–7 minutes to cook the eggs to your liking.
  4. Finish the dhal with the remaining coconut milk, coriander and serve with Low GI wraps if desired.

Recipe courtesy of Chef Tom Walton for the GI Foundation. Visit the GI Foundation for more low GI recipes.

© Prevention Australia
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