The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (16 page)

If you prefer, you can make these hearty greens without the ham hock. Simply leave it out, use vegetable broth instead of chicken broth, and add 1 (15-ounce) can of diced tomatoes (or your favorite salsa) and a few tablespoons of olive oil. Cook as directed and serve with the vegetable broth ladled over each serving.

1. Place the ham hock, carrots, and onions in a 6-quart slow cooker.
   
2. Add the collard greens. Sprinkle the greens with the garlic, red pepper, and black pepper.
   
3. Pour the broth and water over the collard greens.
   
4. Cover and cook on low for 8 hours. To serve, remove the greens to a serving bowl. Remove the meat from the ham hock and discard the fat and bones. Chop the meat and add it to the greens. Ladle 1–2 cups broth over the greens.
   

Per Serving: Calories: 193 | Fat: 7.5 g | Protein: 17.5 g | Sodium: 1,580 mg | Fiber: 2.5 g | Carbohydrates: 14.5 g | Sugar: 1.2 g | GI: Low

Beets are richly flavored, beautiful vegetables to serve at the dinner table. For those unaccustomed to their taste, this sweet-and-sour recipe is a good place to start.

The origins of Harvard Beets is uncertain, but beets cooked in a sugar and vinegar solution have been eaten for hundreds of years in many different countries. The addition of cornstarch as a thickening agent is unique to America, specifically the Northeast. One theory behind the name “Harvard Beets” is that the beets shared a similar color to Harvard’s football team jerseys.

1. Grease a 2.5-quart slow cooker with nonstick cooking spray.
   
2. Add sugar, cornstarch, water, vinegar, and cloves to the slow cooker and whisk them. Add the drained beets.
   
3. Cover and cook on high for 3 hours. Serve hot or cold.
   

Per Serving: Calories: 80 | Fat: 0 g | Protein: 1 g | Sodium: 254 mg | Fiber: 2 g | Carbohydrates: 19 g | Sugar: 15 g | GI: Moderate

Cabbage is often overlooked, which is unfortunate considering how nutritious it is. The tart apples, sugar, and apple cider vinegar give the cabbage a tangy pickled flavor. Try this recipe as a side to roast pork.

1. Place the cabbage, onions, apples, and salt into a greased 4-quart slow cooker.
   
2. In a bowl, whisk the water, apple juice, sugar, vinegar, and caraway seeds. Pour over the cabbage.
   
3. Drizzle the butter over everything and cover the slow cooker. Cook on high for 3–4 hours or on low for 6–8 hours. Stir well before serving.
   

Per Serving: Calories: 300 | Fat: 12 g | Protein: 3 g | Sodium: 793 mg | Fiber: 6.5 g | Carbohydrates: 49 g | Sugar: 38 g | GI: Moderate

A vegetarian lunch option that is packed with flavor.

1. Preheat the oven to 350°F.
   
2. Hollow out the tomatoes, reserving the tomato pulp. Place the tomatoes in a small baking dish.
   
3. Mix the tomato pulp with the mushrooms, garlic, sun-dried tomatoes, pepper, paprika, thyme, and basil.
   
4. Fill the tomatoes with the mixture and bake for 25 minutes.
   

Per Serving: Calories: 116 | Fat: 2.5 | Protein: 7.5 g | Sodium: 162 mg | Fiber: 5.5 g | Carbohydrate: 23 g | Sugar: 2 g | GI: Low

Fingerling potatoes are small new potatoes. It’s fun to use fingerling potatoes, because often they are small enough that they do not have to be chopped or diced. This dish is also delicious served cold as a potato salad.

1. Place the potatoes in a medium pot and cover with cold water. Bring to a boil and add salt to the water. Cook the potatoes for 6–8 minutes until fork-tender.
   
2. Drain the potatoes and place them in a greased 4-quart slow cooker.
   
3. In a small bowl, whisk the lemon juice, olive oil, shallot, thyme, basil, oregano, mustard, and sugar. Drizzle the vinaigrette over the potatoes.
   
4. Cook on low for 4 hours or on high for 2 hours.
   

Per Serving: Calories: 329 | Fat: 18 g | Protein: 4 g | Sodium: 615 mg | Fiber: 6 g | Carbohydrates: 39 g | Sugar: 4 g | GI: Moderate

Vegetable Stew with Cornmeal Dumplings

Cheese Soufflé

Cheese Fondue with Crudités

Mediterranean Chickpea Bake

Mini Veggie Burgers

Baked Ricotta Casserole with Hot Peppers and Vegetables

Winter Root Vegetable Soufflé

Eggplant Soufflé

Pumpkin Risotto

Paleo Spaghetti

Spinach with Baked Eggs and Cheese

“Crustless” Quiche Lorraine

Cheddar Baked Hominy

Easy Vegetarian Lasagna with Spinach

Cheesy Toast Casserole

Old-Fashioned Sweet Potato Hash Browns

Gazpacho

Red Beans and Rice

Tomato Soup

Carrot Lemon Soup

Pumpkin Soup

Butternut Squash Soup

Cream of Cauliflower Soup

Sautéed Brussels Sprouts

Colcannon

The naturally gluten-free cornmeal dumplings perfectly complement the fall vegetables in this hearty stew, making it a complete meal in one pot.

To make this a nonvegetarian meal, use beef stock instead of vegetable broth and add 1 pound of diced, browned stew beef to the vegetables.

1. Heat the olive oil in a nonstick skillet over medium heat. Add all of the vegetables. Sauté until the onions are soft and translucent, about 3–5 minutes. Add to a 4-quart slow cooker.
   
2. Add the stock, thyme, and parsley. Stir. Cook for 4–6 hours on high or 8 hours on low until the vegetables are fork-tender. Stir.
   
3. In a medium bowl, mix the water, oil, cornmeal, baking powder, and salt. Drop in
   ¹
   ⁄
   ₄
   -cup mounds in a single layer on top of the stew. Cover and cook on high for 20 minutes without lifting the lid. The dumplings will look fluffy and light when fully cooked.
   

Per Serving: Calories: 204 | Fat: 6 g | Protein: 4 g | Sodium: 436 mg | Fiber: 5.5 g | Carbohydrates: 35 g | Sugar: 6 g | GI: Moderate

This recipe is a wonderful way to use up bits of cheese that are in your refrigerator or left over from a dinner party. Plus, it is an excellent dish for lunch or supper.

1. Preheat the oven to 375ºF. Prepare two 2-cup individual soufflé dishes by using 1 tablespoon of butter for greasing the insides and then sprinkling the Parmesan around the bottom and up the sides.
   
2. Melt the remaining tablespoon of the butter in a frying pan and mix in the shallots. Cook for 3 minutes over medium high heat; then stir in the brown rice flour and seasonings. Cook and stir until well blended, an additional 2 minutes. Whisk in the warm milk. Continue to whisk and stir until very thick.
   
3. Remove from the heat and stir in the cheese. Beat the egg yolks and add 1 tablespoon of the hot cheese mixture into the yolks; then whisk in the rest. Fold in the beaten egg whites. Pour into the soufflé dishes.
   
4. Bake for 20 minutes or until brown and puffed. Serve immediately.
   

Per Serving: Calories: 580 | Fat: 42 g | Protein: 40 g | Sodium: 2,189 mg | Fiber: 0 g | Carbohydrates: 8 g | Sugar: 4.5 g | GI: Very low

This is an interactive party dish. Use fresh raw vegetables such as broccoli, cauliflower, peppers, zucchini, onion wedges—whatever you like! You can poach the broccoli and cauliflower for easy chewing. Kirsch is a German brandy made from cherries.

1. Mash the garlic into a paste. In a chafing dish or large flameproof casserole, whisk together the wine and garlic and cook over medium-high heat for about 3 minutes.
   
2. Add the cheese, a handful at a time, stirring constantly. When all of the cheese is melted, stir in the kirsch, nutmeg, salt, and pepper.
   
3. Serve with individual skewers to spear the vegetables and dip them in the fondue.
   

Per Serving (fondue only): Calories: 545 | Fat: 36 g | Protein: 33 g | Sodium: 1,510 mg | Fiber: 0 g | Carbohydrates: 3 g | Sugar: 1 g | GI: Very low

This flavorful dish can be enjoyed as a side dish or as a main course.

1. Heat the olive oil in a medium frying pan on medium.
   
2. Fry the onion and garlic for 2–3 minutes, until the onion starts to become translucent; then add the tomato, cumin, and paprika. Continue cooking for 5 minutes.
   
3. Add the spinach and chickpeas to the pan.
   
4. Reduce the heat and cover with a lid. Cook, stirring frequently, until the spinach is wilted and the chickpeas are tender. Add salt and pepper to taste.
   

Per Serving: Calories: 352 | Fat: 20 g | Protein: 13 g | Sodium: 587 mg | Fiber: 9 g | Carbohydrates: 35 g | Sugar: 5 g | GI: Low

These are quite good and easy to make.