If you are reading this, it probably means that you have heard the phrase ‘Low Glycemic’ or ‘Low GI’ somewhere and want to know what it’s all about. Well, you’ve certainly come to the right place. Glycemic index is the value assigned to each food which indicates how much it affects the sugar metabolism in the body. When you consume food, it leads to an increase in the sugar content of your blood. This is measured against the increase in the sugar content of the blood after the consumption of 100g of glucose. When this is high, you are said to have a high glycemic index; and when it’s low, you are said to have a low glycemic index.

Foods with high glycemic index lead to sharp spikes in blood glucose level, which is not healthy for the heart. Here are five low glycemic index recipes which will help you take control of your health while satisfying your taste buds:

Why should I eat low GI foods?
Here are few reasons why you should be eating low GI foods:

• They prevent obesity.
• They prevent Type 2 Diabetes .
• They help manage diabetes.
• They prevent heart disease.

And now, read on for the recipes:

Crab-stuffed avocados
Made in ten minutes and serves four, this dish is prepared by stuffing the cavity of half an avocado.

The ingredients are as follows:

• 100g of white crab meat
• One teaspoon of Dijon mustard
• Two tablespoons of olive oil
• A handful of basil leaves (some shredded and some left whole)
• One deseeded and chopped red chili
• Two avocados

Instructions to prepare:
To make crab mix:  Flake the crab meat into a small bowl.  Mix the mustard and oil.  Season to taste.  Add basil and chili before serving.

To serve Halve and stone avocados.  Fill the cavity with crab mix.  Scatter with smaller basil leaves.  Eat with teaspoons.

Smoked salmon with horseradish cream,  prawns, and lime vinaigrette
Takes only twenty minutes to prepare, and serves two.

The ingredients for this recipe are as follows:

For the salmon

• One tablespoon of crème fraîche
• One teaspoon of horseradish sauce
• Four slices of smoked salmon
• Ten large cooked prawns (peeled with tails left)

For the salad

• Juice of one lime
• Finely grated zest of half lemon
• One teaspoon  of clear honey
• One teaspoon of finely grated fresh ginger root
• Two tablespoons of light olive oil
• Two handfuls of small leaf salad

Instructions to prepare:
Mix the crème fraîche with horseradish.  Add salt and pepper.  For the dressing, whisk lime juice.  Add zest with honey and ginger.  Add seasoning.  Whisk in oil.  Lay smoked salmon and prawns on two plates.  Top it with horseradish cream.  Toss salad with dressing and pile on top.  Drizzle remaining dressing around the plate to serve.

Italian-style beef stew
Rich in vitamin C, this dish takes thirty minutes to prepare.

The ingredients are as follows:

• One sliced onion
• One clove of sliced garlic
• Two tablespoons of olive oil
• 300g pack of beef
• Beef steak, thinly sliced
• One deseeded and thinly sliced yellow pepper
• 400g can of chopped tomato
• Sprig chopped rosemary
• Handful of pitted olives

Instructions to prepare:
Take a large saucepan.  Take onion and garlic in olive oil and cook for five minutes.  Tip in the pepper, tomatoes, beef strips, and rosemary.  Simmer for 15 minutes, adding boiling water if needed.  Stir in the olives.  Serve with mash.

Stuffed courgette rolls
You can prepare as many as 24 rolls in twenty minutes.

The ingredients are as follows:

• Four small courgettes with ends trimmed
• Four tablespoons of olive oil  with extra oil to drizzle
• Four tablespoons of olive oil balsamic vinegar, to drizzle
• 250g tub of ricotta
• Squeeze lemon juice
• A handful of chopped  fresh basil leaves
• 50g of toasted pine nut

Instructions to prepare:
Slice courgettes lengthways into 24 long strips.  Drizzle some olive oil and balsamic over two large plates.  Lay the strips flat without overlapping.  Sprinkle with oil and balsamic.  Cover and leave to marinate for twenty minutes (in the refrigerator).  Mix ricotta with lemon juice.  Add seasoning for taste.  Mix in the basil and pine nuts.  Place one teaspoon of ricotta mixture to one end of courgette strip and roll up.  Repeat this till you have up used all filling.  Arrange the rolls on a plate.  Grind some black pepper and sprinkle over it.  Drizzle with oil and balsamic vinegar.

Cheesy autumn mushrooms
A simple low-calorie treat that can be prepared in five minutes.

The ingredients are as follows:

• Four large field mushrooms
• 100g of gorgonzola, crumbled
• 25g of toasted and chopped walnuts
• Four thyme sprigs
• Knob of butter, cut into pieces
• Rocket leaves

Instructions to prepare:
Heat oven to 200 degrees Celsius.  Arrange mushrooms on a baking tray.  Scatter the walnuts, butter, thyme sprigs and cheese (which can be prepared in advance).  Pop in the oven and cook for 10 minutes.  Melt the cheese.  Soften the mushrooms.  Arrange rocket leaves on plates.  Place mushrooms on top.