The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (12 page)

This is a salad with a burst of protein. Serve it as a side or as a main lunch course.

Like other legumes, lentils are an excellent source of dietary fiber and protein. Due to their small size, lentils cook faster than other beans and legumes. Dried lentils can keep well in the pantry for up to 1 year.

1. Cover the lentils with water in a medium saucepan and add the onions and wine vinegar. Bring to a boil, lower the heat, and simmer until the lentils are soft, about 45 minutes. Sprinkle with salt.
   
2. Toss with the diced carrot and chopped celery and then arrange the tomatoes around the mound of lentils. Sprinkle with French Dressing and serve warm or at room temperature.
   

Per Serving: Calories: 287 | Fat: 20 g | Protein: 7 g | Protein: 27 g | Sodium: 631 mg | Carbohydrates: 25 g | Sugar: 6 g | GI: Very low

The hot Gorgonzola cheese sets this salad apart as an impressive main course or lunch.

There are many varieties of mushrooms available. Brown mushrooms have a robust flavor. White button mushrooms are delicious in sauces, and the big ones work well when stuffed or grilled. Get wild mushrooms from a reputable mycologist. Never guess if a wild mushroom that you find in the woods is safe. It may be poisonous!

1. Marinate the mushrooms for 1 hour in the French Dressing. Fry the bacon in a small frying pan over medium heat until crisp; set it on paper towels and crumble it.
   
2. On a hot grill or in a broiler, grill the mushrooms for 3 minutes per side. Cut them in strips.
   
3. While the mushrooms are cooking, heat the Gorgonzola and mayonnaise in a small saucepan on low until the cheese melts.
   
4. Place the mushrooms on the bed of lettuce. Sprinkle with the bacon. Drizzle with the cheese mixture and garnish with roasted red peppers.
   

Per Serving: Calories: 365 | Fat: 31 g | Protein: 11 g | Protein: 12 g | Sodium: 413 mg | Carbohydrates: 12 g | Sugar: 3 g | GI: Very low

This mixture may sound a bit different, and it is! In addition to being unique, it is also delicious.

Figs are a wonderfully nutritious food. Not only are they high in fiber and minerals, they also add tons of flavor to any recipe. Some cultures even claim that figs have medicinal value and healing potential.

1. When the figs (if dried) are softened, prepare the spinach and arrange on serving dishes.
   
2. In a bowl, whisk the olive oil, lemon juice, balsamic vinegar, honey, mustard, salt, and pepper. Place Parmesan curls over the figs and spinach; drizzle with the dressing.
   

Per Serving: Calories: 284 | Fat: 16 g | Protein: 10 g | Sodium: 1,368 mg | Carbohydrates: 30 g | Sugar: 22 g | GI: Low

This coleslaw recipe is a refreshing, sweet alternative to traditional coleslaw with mayonnaise. Additionally, the sesame seeds give it a nice, nutty flavor.

Nuts have a higher omega-6 to omega-3 ratio. Seeds, on the other hand, have a much different profile. Seeds have a lower saturated-fat content and are more easily digested by individuals with intestinal issues.

1. In a medium bowl, combine the coleslaw mix, apple, celery, and green pepper.
   
2. In a small bowl, whisk the remaining ingredients. Pour over the coleslaw mixture and toss to coat.
   

Per Serving: Calories: 158 | Fat: 14 g | Protein: 1 g | Sodium: 20 mg | Fiber: 2.5 g | Carbohydrate: 8.5 g | Sugar: 3 g | GI: Low

This bright, orange-colored salad with the zesty flavor of fresh lime is a perfect fall side dish.

1. Combine the squash, carrots, and papaya in a large salad bowl. Set aside.
   
2. In a small bowl, mix the ginger, lime juice, honey, olive oil, salt, and pepper until well combined.
   
3. Toss the dressing with the salad ingredients and serve.
   

Per Serving: Calories: 142 | Fat: 3.5 g | Protein: 2 g | Sodium: 621 mg | Fiber: 5 g | Carbohydrate: 29 g | Sugar: 13 g | GI: Moderate

This root salad has a nice texture and color. It will go well with any traditional fall or winter dish and will make your home smell like a holiday meal.

Roots are underappreciated parts of plants. These underground vegetables are Paleo approved and recommended as they are high in vitamin A and are a nice form of carbohydrate fuel, particularly after exercising.

1. Preheat the oven to 400°F.
   
2. Place the rutabaga, turnip, and parsnips in a roasting pan and drizzle with olive oil.
   
3. Sprinkle them with the cinnamon, garlic, ginger, and pepper.
   
4. Toss them in the pan to coat and roast for 40–50 minutes or until a toothpick slides easily through the vegetables.
   

Per Serving: Calories: 247 | Fat: 11 g | Protein: 4 g | Sodium: 79 mg | Fiber: 11 g | Carbohydrate: 36 g | Sugar: 15 g | GI: Moderate

This salad is a great appetizer for an Asian-themed meal.

Sea vegetables are among the most nutritious and mineral-rich foods on Earth. Ocean water contains all the mineral elements known to humans. For example, both kelp and dulse, different types of seaweed, are excellent sources of iodine, which is an essential nutrient missing in most diets. Sea vegetables are dried and should be reconstituted by soaking them in water before eating.

1. Soak the wakame and sea lettuce in water for 30 minutes. Rinse the vegetables and discard the water.
   
2. Remove the stems from the kale. Roll the kale leaves and chop them into small pieces.
   
3. Sprinkle the lemon juice onto the kale and massage it by hand to create a wilting effect.
   
4. Place the orange juice, 6 tablespoons of sesame seeds, and kelp powder into a blender and blend until smooth.
   
5. Toss the dressing with the kale and sea vegetables in a large bowl until well covered. Sprinkle the remaining sesame seeds on top.
   

Per Serving: Calories: 90 | Fat: 5 g | Protein: 4 g | Sodium: 64 mg | Fiber: 3 g | Carbohydrate: 9 g | Sugar: 2 g | GI: Very low

The acid in the lime juice breaks down the fat in the olive oil to make a flavorful dressing.

1. Slice the jalapeño and remove the seeds and stem. Mince the pepper flesh.
   
2. Place the lime juice, olive oil, cumin, and 2 teaspoons of the minced jalapeño into a blender and blend until smooth.
   
3. Toss the dressing with the greens, berries, and onions and serve as a side salad.
   

Per Serving: Calories: 363 | Fat: 28 g | Protein: 5.5 g | Sodium: 242 mg | Fiber: 9.5 g | Carbohydrate: 21 g | Sugar: 6 g | GI: Low

Seedless watermelons sometimes have small white seeds scattered among the flesh. Use a fork to remove any noticeable seeds from the cubed watermelon before making the salad.

1. Gently toss the cantaloupe, watermelon, blueberries, and grapes in a large salad bowl.
   
2. Add the mint and parsley to the salad. Toss to mix. Serve immediately or chill in the refrigerator for up to 2 hours.
   

Per Serving: Calories: 65 | Fat: 0.5 g | Protein: 1.5 g | Sodium: 12 mg | Fiber: 1.5 g | Carbohydrate: 16 g | Sugar: 10 g | GI: Low

This classic fruit salad is the perfect accompaniment for breakfast or lunch.

Grapes are broken into two major categories: wine grapes and table grapes. Wine grapes are red and green grapes with a high sugar content to make wine. Table grapes are red and green grapes with a lighter and slightly less sweet flavor than wine grapes, making them popular for culinary purposes.

1. Toss all the fruits gently in a large bowl.
   
2. Chill the fruit salad before serving.
   
3. Serve the salad family-style or divide it among four small plates.
   

Per Serving: Calories: 38 | Fat: 0 g | Protein: 1 g | Sodium: 8 mg | Fiber: 1 g | Carbohydrate: 9.5 g | Sugar: 8 g | GI: Low

Always rinse fresh produce under cool water. This will help remove things you don’t want to eat such as pesticides, fertilizers, and bacteria.

Combine all the ingredients in a large bowl and enjoy.

Per Serving: Calories: 135 | Fat: 1 g | Protein: 3 g | Sodium: 18 mg | Fiber: 5 g | Carbohydrate: 33 g | Sugar: 9 g | GI: Low

Tangelos, mandarin oranges, or any easily sectioned citrus will work wonderfully with this recipe.

1. Finely slice the fennel bulbs. Remove the peel and pith from the oranges. With a small paring knife, remove each section of the oranges and slice away the membrane.
   
2. Form a mound of shaved fennel on each serving plate and arrange the oranges on top. Sprinkle with the nuts; then drizzle with the orange juice and oil. Finish with a sprinkle of zest.
   

Per Serving: Calories: 172 | Fat: 5 g | Protein: 3 g | Sodium: 61 mg | Fiber: 7 g | Carbohydrate: 32 g | Sugar: 19 g | GI: Moderate