Low GI Foods – My Favorite Lunch Salad Recipe

August 12, 2009 | By | 36 Replies More
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When it comes to eating “good” stuff I guess we all tend to get a bit lazy sometimes. I mean, yes we should eat maybe a salad for lunch or something like that, but all that preparation in the process can put you off right from the start. At least that’s it with me!

So I am very pleased today to let you know of a salad “recipe” (might not even call it that!) of Low GI Foods (yes, because I still love low GI!) that is super easy to make and tastes great! I actually have it very often, whenever I am – lazy, that is!

All it contains is

  • a (smallish) can of Four Bean Mix – now, I am in Australia, we have cans of four bean mix, I am not sure how that is in the States or anywhere else, but I would strongly assume that you can get that as well, wherever you are. If you don’t have four bean mix, any can of beans you like will do. I don’t mean the green beens either, even though they sure would be quite nice, too.
  • a can of tuna chunks, preferably in oil (I prefer it in oil, I think it tastes a lot better than in brine or water, and if you eat low GI, a little bit of fat does not matter)
  • maybe a hard boiled egg, cut into bits
  • and if you then feel like it you can cut some vegetables like red or yellow capsicum, snow peas or sugar snap peas, red onion, mushrooms, whatever you fancy. But only if you feel like it! You can eat the beans and tuna just like that and it tastes great and fills you right up. I sometimes have already prepared lettuce from the supermarket at home, so I don’t have to wash it and can simply throw it in, too. And the oil from the tuna flavors it already a bit, all you still might need is some balsamic vinegar and salt and pepper.

But this is my favorite dressing with it (you only need little!):

I mix about a third of whole egg mayonnaise together with two thirds of sour cream, and then I squeeze some fresh garlic into it. As much (or as little) as you like. This tastes AWESOME and you can use it as garlic sauce for anything (gyros, doener, pita, meat dishes…). I always make a fair bit and then keep it in the fridge for the next few days.

Try it (unless you don’t like tuna or fish) – you will like it!!! Bon Appetit! This will really fill you up for a long time, keeps you going the whole afternoon šŸ˜‰

BTW, you can find quite a good list of Low GI Foods on this website: The-GI-Diet.org

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Category: Low GI Diet, Recipes

Comments (36)

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  1. jon says:

    thanks for the article. I also found SELFs healthiest foods of 2009 if anyone is interested here http://sahmanswers.com/news.php?readmore=1321

  2. Great recipe for a good, healthy GI snack. I am definitely going to try this.

    Great blog you have here with awesome content.
    .-= [email protected] 10 lbs in 1 weekĀ“s last blog ..What Does The Colon Do And Why Is It Important? =-.

    • Marcela says:

      I am sure there are pepole out there that can get along just fine on an all-meat diet. There are pepole that run marathons that celebrate afterward with a tasty cigarette. Some pepole don’t exercise but are also a vision of health.However, I’ve learned the hard way I don’t fit in those catagories. My mother and I get to battle high cholesterol, fatty red meat just isn’t in the cards for us. We have to be very diligent in what food we put in our mouths.I’m sure there are other pepole out there that have similar problems. Vegetables have valuable vitamins, complex carbs, antioxidants and fiber. I’ll stick with the 5-9 servings/day of the fruits and veggies, thank you very much.

  3. Thanks much for this well written entry.

  4. Richard @ babyliss titanium says:

    The lower the GI, the better for diabetics… Its up to an individual to keep a check on his diet…

    Richard @ babyliss titanium

  5. Jamie says:

    Thanks for the recipe! My husband eats a high protein diet because he is a body builder. I look forward to making this for him. I also like how fast and easy it is to make! Thanks again!
    .-= JamieĀ“s last blog ..Smart Heart Diets Not Just For Heart Patients =-.

  6. An interesting read and great information, thanks for sharing this post, I’ve already added your blog to my RSS reader. I can see that you are putting a lot of time and effort into your blog and detailed articles. I’ll be sure to come back often to read more updates!

  7. Will definitely make a salad recipe for my little daughter. Keep sharing.
    .-= Healthy Fast RecipesĀ“s last blog ..Strawberry Topping Recipe =-.

  8. Great, great, great recipe! Quick, healthy and convenient recipes are what I need to keep from eating out with the lunch crowd at the office.

  9. I am glad I found this website and recipe. I am going to try this one for lunch today. Keep it coming!

  10. I like how your’re making a salad with vegetables optional :). However, I do like these kinds of things, although I think I’ll be adding more veggies to mine.
    .-= [email protected] noviceĀ“s last blog ..How to Steam Crab Legs at Home Without a Steamer =-.

  11. I think that it is very important to eat foods with a low glycemic index to ensure that our blood glucose levels stay balanced and not too high. The health benefits, such as reducing the risk of heart disease and giving more energy, really speak for themselves. Great post.

  12. Thanks for this recipe. I’ve been looking for an easy-to-prepare but healthy dinner and this looks like it ticks all the right boxes. What’s more, it even sounds tasty. Good work.

  13. Thanks for this recipe. I’m sick of eating plain bland food in an effort to lose weight. This one sounds delicious and easy to make šŸ™‚
    .-= [email protected] RecipesĀ“s last blog ..Ancient Secrets for Healthy Eating =-.

  14. Hey Petra, thanks for yet another interesting and useful article. I’ve struggled with weight loss for years (ever since the birth of my son) and am a big fan of low GI foods – I’ll definitely explore this website more now to find other tips!
    .-= Beth @ Leia CostumeĀ“s last blog ..About Us =-.

  15. Cool. this looks easy and healthy. I’ve never try tuna fish and beans together, interesting combo. But I’ll give it a try. Thanks.

  16. Tuna must be one of the real “super foods”. It has so much protein and goodness in it and goes well in a range of dishes such as salads. Its not too expensive either. I look forward to trying this salad myself.
    Anita
    .-= Anita @ Toy Story CostumesĀ“s last blog ..Jessie Costume =-.

  17. Salad is my most favorite food in the world. I could eat it anywhere and it’s ver convenient. Thanks for sharing this recipe. Definitely low in GI and sounds yummy. Plus I’m sure it is very healthy and the best part is, it’s easy to make.

  18. I love the summer, there’s lots of fresh fruit and veg. around. It’s the winter that is tough. Long dark days, rain all I want to do is eat. Thanks for the recipe.
    .-= [email protected] watches and pedometersĀ“s last blog ..Pedometer Watches and Pedometers Their Uses and Features =-.

  19. This recipe sounds great. I am a big fan of tuna as well, with all its nutritional goodness. Beans and tuna would be a new thing for me, but looking forward to trying it. This recipe seems to be very high in protein as well, which is always great for healthy eating.
    Sheila [email protected] NewsĀ“s last blog post ..What is Certified Clinical Nutritionist or CCN Nutrition

  20. I think GI is a load of poppycock followed the diet for 5 months and didnt feel any different at all, i wasnt even trying to loose weight just feel better, its a good job because i didnt.

    • Petra Weiss says:

      Well, whenever I actually manage to stick to low GI for a couple of days (yes, even a couple of days only), I can see the scale going backwards and feel better every time. So, no, I don’t think Low GI is a “load of poppycock”.

      • Sheila says:

        I agree with Petra. I have been doing this for only three days now. Not to lose weight so much as to just better my dietary intake. I have felt better today, than I have in a long while.
        My father has been on it since April of this year. He’s lost at least 50lbs and the numbers on his regular blood draws are amazing and are inspiration enough to continue it.

  21. I can wait to try this salad for my lunch tomorrow. I am on a 3 month mission to eat healthy and try and lose weight. So far I am using my Omron walking style II Pedometer everyday and only eating 2 healthy meals a day.

    I feel great

  22. hgh therapy says:

    Natural food is always good for health.I also like to eat natural healthy food like Salad

  23. Thanks for the recipe! It sounds delicious and I can always count on this blog to offer me great healthy meal suggestions.

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  26. Thanks for the recipe. It sounds really good and healthy for you. I love salads that incorporate lentils. They are so good for you and also make salads much more filling and satisfying.

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  28. Great recipe – looks delicious. I really appreciate your effort – writting these articles and sharing them with us. I Ā“m trying to live healthy and I want to loose some weight and youĀ“re truly helping me with that!
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  30. Gautam @hgh says:

    This Chickpeas and Lentils Lunch Salad recipe is one of my favorite vegetarian recipes.

  31. Excellent post on Low GI Foods – My Favorite Lunch Salad Recipe.
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