LOW GI Spiced tabbouleh with mackerel, Kale and spinach

Here is a recipe for a very healthy low GI salad recipe. I took the idea from a GI cookbook, as hubby is trying to be extra fit this month, so thought this would help in his training.

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 

I know there seems like a lot of ingredients, but you can substitute for anything suitable that you might have lying around.

Ingredients 

• 1 tbsp coriander seeds
• 1 tbsp cumin seed
• 2 roasted red peppers, sliced (I used the ones from a jar)
• 2 red red chillies deseeded and thinly sliced 
• 2 tomatoes, diced
• 1 courgette, diced
• 4 spring onions, thinly sliced
• 2 garlic cloves, peeled and thinly chopped
• Tin chick peas drained and rinsed
• 1 tbsp extra virgin olive oil 
• Handful of baby spinach
• Finely grated zest and juice of 2 lines 
• 175g bulgur wheat, rinsed, well drained, then left to soak in 200ml cold water 
• 25g toasted flaked almonds 
• Handful of chopped mint leaves
• 100g smoked mackerel fillets, skinned and flaked

Method 

• Dry-fry the seeds in a small frying pan until fragrant, then crush and set aside.
• In the same frying pan, add a little olive oil and when hot cook courgette until soft.
• In a large salad bowl combine all ingredients and mix together gently 
• Check seasoning
• Serve with lime wedges