Low GI Oaty vegetable bake

The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own.

High GI foods

Carbohydrate foods that are broken down quickly by your body and cause a rapid increase in blood glucose have a high GI rating. High GI foods include:

• sugar and sugary foods
• sugary soft drinks
• white bread
• potatoes
• white rice

Low and medium GI foods

Low or medium GI foods are broken down more slowly and cause a gradual rise in blood sugar levels over time. They include:

• some fruit and vegetables (but not dried fruit)
• pulses
• wholegrain foods, such as porridge oats 

A wholesome winter bake, serves 4-6, lovely with some crusty bread and a green salad 

• 1 tbsp olive oil
• 1 onion, peeled and chopped 
• 1 garlic clove, peeled and finely chopped (I use the frozen cubes!)
• I tbsp fresh thyme leaves 
• 1 tea spoon dried chilli flakes
• 400g tin chopped tomatoes 
• 400g tin beans (I used mixed beans, but any would work)
• 125g porridge oats 
• 2 handfuls of baby spinach/kale 
• 125g frozen peas
• 1 tbsp light soy sauce 
• Freshly ground black pepper
• 50g grated cheese 
• 4-6 tbsps wholemeal breadcrumbs

You can alter the beans and veg depending on what you have around the kitchen. Courgette, aubergine and kale works well.                                     Method                                                  In a pan add the oil and fry the onion for a few mins, add the garlic, chilli and thyme, fry for a few more minutes, then add the tomatoes, beans and oats. Bring to the boil, simmer and add the spinach/kale, soy sauce, peas. Mix together then transfer to an oven dish - a lasagne dish works well.

Season and top with cheese and bread crumbs, grill until brown and crispy.

Note: I always find it difficult when a recipe calls for bread crumbs, so the last time I had a few crusts and a couple of slices to spare. I threw them in the food processor and then into some tupperware and froze it, so I have some to hand when ever I need some.