The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (15 page)

This dish can be served as a main course alongside roasted cauliflower and brown rice, or as a flavorful side.

1. Place the olive oil in a large pot over medium heat. Cook the onion, stirring occasionally, until golden brown, about 3–5 minutes.
   
2. In a blender, purée the ginger, garlic, and
   ¹
   ⁄
   ₃
   cup water. Add the purée to the cooked onion and continue cooking and stirring until all water is evaporated, about 5 minutes.
   
3. Turn the heat to low and add the curry powder, turmeric, and cumin. Stir in the lentils and the remaining water and simmer, covered, occasionally stirring, for about 30 minutes.
   
4. Add the carrots, red pepper flakes, and salt, and simmer, covered, stirring occasionally, until the carrots are tender, about 15 minutes.
   
5. Stir in the peas and spinach and simmer, uncovered, about 20 minutes.
   

Per Serving: Calories: 361 | Fat: 14 g | Protein: 16 g | Sodium: 654 mg | Fiber: 19 g | Carbohydrates: 43 g | Sugar: 6 g | GI: Moderate

You will feel as if you’re eating apple pie when you eat these, and your house will smell like Thanksgiving dinner.

1. Preheat the oven to 350°F.
   
2. Remove the cores to within
   ¹
   ⁄
   ₂
   " of the bottom of the apples.
   
3. Place the apples in a medium baking dish.
   
4. Fill the cores with coconut flakes and sprinkle with cinnamon.
   
5. Bake for 10–15 minutes. Apples are done when they are completely soft and brown on top.
   

Per Serving: Calories: 159 | Fat: 9.5 g | Protein: 1 g | Sodium: 6.5 mg | Fiber: 4.5 g | Carbohydrate: 21 g | Sugar: 5 g | GI: Low

This is a simple recipe that yields a crisp, chewy kale that is irresistible. You can also slice up some collard greens or Swiss chard as a substitute for kale, or mix them all together for a tasty medley.

1. Preheat the oven to 375ºF.
   
2. Wash and trim the kale by pulling the leaves off the tough stems or running a sharp knife down the length of the stem.
   
3. Place leaves in a medium bowl; toss with the olive oil and garlic powder.
   
4. Roast for 5 minutes; turn the kale over and roast another 7–10 minutes, until the kale turns brown and becomes paper-thin and brittle.
   
5. Remove from the oven and serve immediately.
   

Per Serving: Calories: 160 | Fat: 8 g | Protein: 6 g | Sodium: 249 mg | Fiber: 4 g | Carbohydrate: 20 g | Sugar: 0 g | GI: Zero

Many people don’t know that peppers become very sweet when roasted.

1. Pour the olive oil in a stainless steel bowl. Dip the peppers into the olive oil, and then roast or grill them on an open flame (reserve the bowl with the oil in it) for 2–3 minutes on each side over medium-high heat. Shock the peppers in ice water and remove the skins.
   
2. Julienne the peppers and add them to the bowl with the olive oil, along with the garlic and black pepper.
   
3. Let the peppers sit at room temperature in a serving bowl until ready to serve.
   

Per Serving: Calories: 76 | Fat: 4.5 g | Protein: 1.5 g | Sodium: 1 mg | Fiber: 2.5 g | Carbohydrate: 9 g | Sugar: 1 g | GI: Low

Use thicker asparagus to withstand the heat of the grill. Be sure to remove the woody end of the stalks first.

Asparagus is low in calories and sodium, and offers numerous vitamins and minerals, most notably folate and potassium. The stalks also offer a blast of inflammation-fighting antioxidants.

Preheat the grill to medium. Toss the asparagus in the oil, drain it on a rack, and season with lemon juice and pepper. Grill the asparagus for 1–2 minutes on each side (cook to desired doneness). Serve immediately.

Per Serving: Calories: 30 | Fat: 2 g | Protein: 1 g | Sodium: 1 mg | Fiber: 1 g | Carbohydrate: 2 g | Sugar: 1 g | GI: Very low

This simple recipe can be served hot or at room temperature. Add any leftovers to your salads.

Store unwashed fresh green beans in a plastic bag in the refrigerator. When you are ready to use them, wash the beans under cold running water. Washing fruits and vegetables right before you use them keeps them fresher and prevents mold from spoiling the final product.

1. Fill a medium saucepan with cold salted water and bring the water to a boil on high. Add the beans and cook until they are a vibrant green, just about 4 minutes.
   
2. Drain the beans and transfer to a large bowl. Add the remaining ingredients and toss to coat evenly. Serve warm or at room temperature.
   

Per Serving: Calories: 70 | Fat: 3.5 g | Protein: 2 g | Sodium: 22 mg | Fiber: 3.5 g | Carbohydrate: 9 g | Sugar: 2 g | GI: [there is no GI study for Green Beans]

Sweet potatoes are a great food for after a workout. This dish will be a favorite at any family table.

If you don’t like sweet potatoes, you can easily substitute some lower glycemic-load vegetables such as rutabagas, turnips, or beets. Additionally, cauliflower makes a great fake “mashed potato” substitute.

1. Peel the sweet potatoes and cut them into cubes.
   
2. Steam the cubes until soft, approximately 5–8 minutes. Transfer them to a large bowl.
   
3. In a small saucepan, heat the coconut oil and whisk in the chipotle powder and lime juice.
   
4. Pour the mixture into the bowl with the sweet potato cubes and mash them with a fork or potato masher. Serve immediately.
   

Per Serving: Calories: 135 | Fat: 2 g | Protein: 2.5 g | Sodium: 75 mg | Fiber: 4 g | Carbohydrate: 27 g | Sugar: 13 g | GI: Moderate

Wild rice is a perfect side dish for someone following a gluten-free diet. Naturally gluten-free, it is actually in the grass family of botanicals. Wild rice has a rustic earthy flavor that’s a nice alternative to plain white rice.

1. Pour the rice into a mesh colander and rinse.
   
2. Add the butter to a large frying pan and heat until sizzling. Add the onion and wild rice. Cook over medium-high heat for 3–4 minutes until the rice has a slightly nutty, toasty aroma and the onions are translucent.
   
3. Grease a 4-quart slow cooker with nonstick cooking spray. Add the toasted rice and onions to the slow cooker. Add the remaining ingredients and mix well.
   
4. Cover and cook on high for 3 hours or on low for 6 hours until the rice has absorbed most of the liquid. If rice is not absorbing the liquids fast enough, vent the lid of the slow cooker with a chopstick or wooden spoon handle. Serve hot.
   

Per Serving: Calories: 261 | Fat: 5.5 g | Protein: 10 g | Sodium: 480 mg | Fiber: 4 g | Carbohydrates: 45 g | Sugar: 2 g | GI: Moderate

Carrots are often served as a savory side dish. In this recipe, the carrots have just a little bit of sugar added to bring out their natural sweetness.

1. Add the carrots and butter to a large glass microwavable bowl. Cook on high for 3–4 minutes until the carrots are slightly softened.
   
2. Stir in the remaining ingredients and pour into a greased 2.5-quart slow cooker. Cook on high for 3 hours or on low for 6 hours. Serve hot or cold.
   

Per Serving: Calories: 200 | Fat: 12 g | Protein: 7.5 g | Sodium: 424 mg | Fiber: 2 g | Carbohydrates: 17 g | Sugar: 13.5 g | GI: Moderate

Butternut squash has a very mild, slightly sweet flavor. Often people who don’t like sweet potatoes enjoy this alternative side dish. Many grocery stores now sell butternut squash that has been peeled and cut into cubes, which can make meal preparation a breeze.

1. Grease a 4-quart slow cooker with nonstick cooking spray. Add the cubed butternut squash and water to the slow cooker.
   
2. In a small bowl, mix the brown sugar, walnuts, cinnamon, butter, ginger, and vanilla. Sprinkle this mixture evenly over the squash.
   
3. Cook on high for 4 hours or on low for 6–8 hours, or until the butternut squash is fork-tender.
   

Per Serving: Calories: 468 | Fat: 30 g | Protein: 6 g | Sodium: 16 mg | Fiber: 5 g | Carbohydrates: 48 g | Sugar: 30 g | GI: Moderate

The combination of sweet and savory makes this a fascinating, unique, delicious dish.

Instead of gluten-free corn bread, you can use crushed corn tortillas as a topping. Several brands such as Utz and Food Should Taste Good actually list “This is a gluten-free food” on some of their products. If you have any questions about a product, call the company to ask about their gluten cross-contamination prevention policies.

1. In a skillet over medium heat, add the leeks, onions, celery, and olive oil. Sauté for 3–5 minutes, until softened.
   
2. Grease a 4-quart slow cooker with nonstick cooking spray.
   
3. Layer the sweet potato slices in the slow cooker with the sautéed vegetables. Sprinkle the thyme, salt, and pepper on each layer as you go along. Finish with a layer of potatoes.
   
4. Add the milk until it meets the top layer of potatoes. Then add the corn-bread crumbs. Dot with the butter or margarine.
   
5. Cover and cook on high for 4 hours or on low for 8 hours, until the potatoes are fork-tender. In the last hour of cooking, vent the lid of the slow cooker with a chopstick or wooden spoon handle to allow excess condensation to escape.
   

Per Serving: Calories: 405 | Fat: 18.5 g | Protein: 10 g | Sodium: 710 mg | Fiber: 5 g | Carbohydrates: 51 g | Sugar: 14.5 g | GI: Moderate

This is a Southern staple that goes perfectly with barbecue chicken or ribs.