The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (13 page)

This sweet and tangy recipe does not keep well, so make sure to throw it together right before eating. If you prefer a little more zing, add another tablespoon of lime juice and a sprinkle of cayenne pepper.

1. Place the pineapple chunks in a large salad bowl. Mix the onions and baby greens into the pineapple.
   
2. Sprinkle the salad lightly with lime juice. Toss to coat and serve immediately.
   

Per Serving: Calories: 28 | Fat: 0 g | Protein: 0 g | Sodium: 1 mg | Fiber: 1 g | Carbohydrate: 5.5 g | Sugar: 4 g | GI: Low

Garnish this light and spicy salad with fresh cilantro or a slice of mango. Serve it as a side to any filling meat dish.

1. Whisk mango juice, oil, chili powder, paprika, and red pepper in a small bowl. Whisk until the salt dissolves and the oil is emulsified.
   
2. Put the cantaloupe and red onion into a large mixing bowl. Pour the dressing over salad. Toss well to mix and coat. Cover the salad and let it chill in the refrigerator for 15 minutes. Remove the bowl from the refrigerator, toss the salad gently to mix, and serve.
   

Per Serving: Calories: 291 | Fat: 27 g | Protein: 1.5 g | Sodium: 41 mg | Fiber: 1.5 g | Carbohydrate: 11 g | Sugar: 6 g | GI: Low

A forkless version of the fruit salad, this appetizer can be made with a variety of seasonal fruits.

Herbs and citrus make yogurt taste great. For a different flavor, try using fresh basil leaves and the juice of half a lemon. You may also use other low GI fresh fruits like bananas and apples.

1. Arrange the cut fruit pieces on eight wooden skewers, alternating fruit types.
   
2. In a small bowl, mix the yogurt, lime juice, and mint.
   
3. Serve the fruit skewers with the yogurt dip.
   

Per Serving: Calories: 159 | Fat: 2 g | Protein: 5 g | Sodium: 33 mg | Fiber: 7.5 g | Carbohydrates: 35 g | Sugar: 17 g | GI: Moderate

Fennel has a fantastic licorice flavor that blends nicely with nuts. The red pepper adds a flash of color and a bit of sweetness to the mix.

Walnut oil cannot withstand high heat, so it’s best to add it to food that has been cooked or is served raw, such as a salad. If you choose to cook with walnut oil, use a lower flame to avoid burning it.

1. Preheat the broiler.
   
2. In a medium skillet, sauté the pine nuts and sesame seeds in olive oil over medium heat for 5 minutes.
   
3. Grill the pepper under the broiler until the skin is blackened, and the flesh has softened slightly, about 5–8 minutes.
   
4. Place the pepper halves in a paper bag to cool slightly. When cool enough to handle, remove the skin and slice the pepper into strips.
   
5. Combine the red pepper slices, lettuce, and fennel in a large salad bowl.
   
6. Add the walnut oil, lime juice, and black pepper to taste. Mix the dressing well with the salad. Add the nut mixture and serve.
   

Per Serving: Calories: 456 | Fat: 43 g | Protein: 7 g | Sodium: 37 mg | Fiber: 6 g | Carbohydrate: 17 g | Sugar: 5 g | GI: Low

When you’re in the mood for a sweet treat, this crunchy salad will fulfill that sugar craving and replenish glycogen storage after your workouts.

It is always best to eat foods that are native to your area and in season. Imported fruits have traveled long distances and their freshness factor cannot be guaranteed. Your hunter-gatherer ancestors only had foods that were in season at the time of the hunt. They did not have the luxury of bringing in fruits from a neighboring area. Your body is made to change with the seasons.

Combine all the ingredients, toss, and serve.

Per Serving: Calories: 346 | Fat: 16 g | Protein: 6 g | Sodium: 11 mg | Fiber: 6.5 g | Carbohydrate: 53 g | Sugar: 29 g | GI: Moderate

This quick little salad will tide you over to your next meal. The broccoli and apple taste great together and the toasted pine nuts add a bit of a crunch.

1. Heat the olive oil in a small frying pan and sauté the pine nuts over medium heat until golden brown, about 3–4 minutes.
   
2. Mix the broccoli and apples in a medium bowl. Add the pine nuts and toss.
   
3. Squeeze the lemon juice over the salad and serve.
   

Per Serving: Calories: 621 | Fat: 53 g | Protein: 15 g | Sodium: 34 mg | Fiber: 7 g | Carbohydrate: 31 g | Sugar: 9 g | GI: Low

Fruit salad can be eaten any time, but it is particularly good for breakfast. Berries are full of antioxidants, and walnuts have one of the best omega profiles among nuts to reduce inflammation. This is a winning combination.

Combine all the ingredients and enjoy.

Per Serving: Calories: 282 | Fat: 20 g | Protein: 6.5 g | Sodium: 5.5 mg | Fiber: 8.5 g | Carbohydrate: 24 g | Sugar: 20 g | GI: Moderate

Hot German Potato Salad

Stuffed Zucchini Boats

Marinated Baby Artichoke Hearts

Stuffed Celery

Pickled String Beans

Citrus-Steamed Carrots

Texas Caviar

Quinoa Apple Salad

Basic Polenta with Butter and Cheese

Cinnamon-Toasted Butternut Squash

Roasted Green Beans with Pine Nuts

Ratatouille with White Beans

Broccoli Rabe with Lemon and Cheese

Wild Rice with Walnuts and Apples

Black Beans and Sweet Bell Peppers

Lentils with Stewed Vegetables

Baked Apples

Roasted Kale

Roasted Peppers

Roasted Asparagus

Mediterranean Green Beans

Chipotle-Lime Mashed Sweet Potatoes

Wild Rice Pilaf

Carrot Nutmeg Pudding

Butternut Squash with Walnuts and Vanilla

Sweet Potato Gratin with Leeks and Onions

Slow-Cooked Collard Greens

Harvard Beets

Sweet-and-Sour Red Cabbage

Stuffed Tomatoes

Fingerling Potatoes with Herb Vinaigrette

Serve this with grilled brats and sautéed kale for a balanced low glycemic meal.

You can omit the oil and bacon and instead add 8 ounces of diced smoked sausage. The fat that renders from the sausage should be sufficient to offset the vinegar; however, if you think it’s too tart when you taste the dish for seasoning, you can stir in a little vegetable oil when you add the salt and pepper.

1. Scrub the potatoes; cut them into
   ¹
   ⁄
   ₄
   " slices and add to a greased 6-quart slow cooker. Add the onion, celery, and bell pepper; stir to mix.
   
2. In a small bowl, combine the vinegar, water, oil, sugar, and celery seeds. Whisk to mix and then pour into the slow cooker.
   
3. Cover and cook on low for 4 hours or until the potatoes are cooked through.
   
4. Stir in the parsley and crumbled bacon. Season with salt and pepper. Serve hot.
   

Per Serving: Calories: 461 | Fat: 26 g | Protein: 12 g | Sodium: 937 mg | Fiber: 4 g | Carbohydrates: 45 g | Sugar: 7 g | GI: Moderate

Zucchini acts as the perfect vessel for this tempting vegetarian appetizer. A finger food topped with cheese and marinara sauce is a sure crowd-pleaser.

To reduce the total calories and fat in the zucchini boats, choose low-fat or fat-free ricotta. The recipe calls for ground turkey since it is leaner than ground beef. Vegetarians or those looking for a meat-free meal can substitute the ground turkey with ground soy “meat.”

1. Set the oven rack at the upper-middle position and turn the broiler to high.
   
2. Slice each zucchini in half lengthwise. Using a spoon, remove the seeds from the halves, creating a hollow center.
   
3. Rub the zucchini with oil and season with salt and pepper to taste. Place on a baking sheet with the open side facing up. Broil 8 minutes or until the zucchini are fork-tender.
   
4. Brown the ground turkey in a medium pan over medium heat.
   
5. Heat the marinara sauce in a small saucepan.
   
6. Remove the zucchini from the oven and transfer them to a platter.
   
7. Combine the ground turkey and marinara sauce. Spread a thin layer of ricotta across zucchini; top with the meat sauce. Sprinkle with the Parmesan.
   

Per Serving: Calories: 272 | Fat: 11 g | Protein: 20 g | Sodium: 1,333 mg | Fiber: 4 g | Carbohydrates: 27 g | Sugar: 11 g | GI: Low

Here’s where frozen artichoke hearts work perfectly! They save you the time and energy of cutting out the choke and removing the leaves of fresh artichokes, and they are delicious marinated.

1. Thaw and cook the artichokes according to package directions. Drain.
   
2. Whisk the rest of the ingredients in a bowl large enough to hold the artichokes. Add the warm artichokes and cover with the dressing. Cover and marinate for 2–4 hours. Serve as an antipasto.
   

Per Serving: Calories: 142 | Fat: 15 g | Protein: 1 g | Sodium: 430 mg | Fiber: 6 g | Carbohydrates: 4 g | Sugar: 1 g | GI: Very low

This unique take on stuffed celery is wonderful, replacing peanut butter or cream cheese with luxurious, buttery Brie.