The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (18 page)

1. Preheat the oven to 350°F. Grease a 9" × 13" baking dish or large casserole dish with nonstick cooking spray or olive oil.
   
2. In a medium bowl, mix the ricotta, spinach, egg, and mozzarella .
   
3. Ladle a quarter of the marinara sauce along the bottom of the casserole dish; the bottom should be thoroughly covered in sauce. Add a single layer of lasagna noodles on top of the sauce, breaking the noodles to fit if necessary.
   
4. Ladle an additional quarter of the sauce over the noodles, covering all of the noodles. Top with half of the cheese mixture, pressing firmly with the back of a spoon to smooth. Add a single layer of lasagna noodles on top of the cheese, breaking the noodles if necessary.
   
5. Ladle another quarter of the sauce on top of the noodles, and top with the remaining cheese. Press another layer of noodles onto the cheese and top with the remaining sauce. Make sure the noodles are entirely covered in sauce.
   
6. Place a large sheet of foil over the lasagna and bake for 40–50 minutes until the sauce is bubbly and the noodles are cooked through. Remove the casserole from the oven and allow it to cool for 10–15 minutes before serving.
   

Per Serving: Calories: 287 | Fat: 7 g | Protein: 9 g | Sodium: 850 mg | Fiber: 6.5 g | Carbohydrates: 45 g | Sugar: 18 g | GI: Moderate

This warm, hearty cheese-filled casserole goes perfectly with Tomato Soup (see recipe in this chapter).

Feel free to play with the flavors in this casserole! Here are a few ideas: add 1
¹
⁄
₂
cups of cubed ham or browned ground beef into the entire casserole to make it a more substantial meal. Use stone ground mustard or honey mustard for a different tang. Try using swiss cheese, mozzarella, or even Jarlsberg cheese in place of the cheddar.

1. Preheat the oven to 350°F. Grease a 3-quart casserole dish with nonstick cooking spray or olive oil.
   
2. In a large bowl, mix the bread cubes, eggs, milk, mustard, and half of the cheese.
   
3. Pour the mixture into the casserole dish. Top with remaining cheese, salt, and pepper.
   
4. Bake for 35–40 minutes until casserole is golden-brown. Cool for 5 minutes.
   

Per Serving: Calories: 645 | Fat: 32 g | Protein: 36 g | Sodium: 1,402 mg | Fiber: 2 g | Carbohydrates: 51 g | Sugar: 7 g | GI: Low

These sweet potato hash browns are likely to become a family favorite. They are easy to make and packed with flavor your entire family will love.

1. Heat the coconut oil in large sauté pan on medium-high.
   
2. Cook the sweet potatoes in the hot oil for 7 minutes, stirring often.
   
3. Once brown, sprinkle the potatoes with cinnamon and serve.
   

Per Serving: Calories: 116 | Fat: 7 g | Protein: 1.5 g | Sodium: 36 mg | Fiber: 2 g | Carbohydrate: 13 g | Sugar: 4 g | GI: Moderate

Gazpacho is best made the day before so that the flavors will penetrate all the vegetables. It should be served chilled.

1. Blend canned tomatoes in the blender until smooth. Pour into a large bowl.
   
2. Add the remaining ingredients to the bowl.
   
3. Refrigerate at least 12 hours before serving.
   

Per Serving: Calories: 113 | Fat: 5 g | Protein: 3 g | Sodium: 297 mg | Fiber: 3.5 g | Carbohydrate: 15 g | Sugar: 3 g | GI: Low

You can add an additional boost to the flavor of this dish by substituting spicy tomato-vegetable juice for the broth or water.

1. Grease a 4-quart slow cooker with nonstick spray. Add the oil and rice; stir to coat the rice in the oil.
   
2. Add the red beans, pinto beans, salt, Italian seasoning, onion flakes, tomatoes, and vegetable broth or water to the slow cooker. Stir to combine. Cover and cook on low for 6 hours or until the rice is tender.
   

Per Serving: Calories: 442 | Fat: 3.5 g | Protein: 21 g | Sodium: 421.5 mg | Fiber: 18 g | Carbohydrates: 82.5 g | Sugar: 8 g | GI: Moderate

Tomato Soup is one of the most famous comfort foods. This recipe is not made with cream or butter, yet has an old fashioned taste you’ll love.

1. In a stockpot, over medium heat, combine the tomatoes, onion, cloves, and chicken broth.
   
2. Bring to a boil, and gently boil for about 20 minutes to blend all of the flavors.
   
3. Remove from the heat and strain into a large bowl. Discard the solids.
   
4. In the now-empty stockpot, combine the olive oil with the almond flour. Stir until the mixture thickens.
   
5. Gradually whisk in the tomato mixture to avoid clumps. Add the lime to taste.
   

Per Serving: Calories: 113 | Fat: 7 g | Protein: 4 g | Sodium: 286 mg | Fiber: 2 g | Carbohydrate: 10 g | Sugar: 2 g | GI: Low

This is a great anytime soup and can be served either hot or cold.

The thought of lemons may make your cheeks pucker, but it’s well worth the powerful dose of cold-fighting vitamin C. The average lemon contains approximately 3 tablespoons of juice. Allow lemons to come to room temperature before squeezing to maximize the amount of juice extracted.

1. Peel and dice the carrots and onions. Mince the garlic.
   
2. Heat the oil in a large stockpot over medium heat and lightly sauté the carrots, onions, and garlic for 3–5 minutes.
   
3. Add the stock and simmer for approximately 1 hour. Add the ginger, lemon juice, and zest. Season with pepper.
   
4. Chill and serve with finely chopped scallions as garnish.
   

Per Serving: Calories: 153 | Fat: 7 g | Protein: 3 g | Sodium: 62 mg | Fiber: 5 g | Carbohydrate: 16 g | Sugar: 5 g | GI: Moderate

This is a perfect autumn soup to celebrate the harvest season. If you’re short on time or pumpkins are out of season, substitute 1 (15-ounce) can of puréed pumpkin for the fresh pumpkin.

If you don’t have a zester, you can still easily make lemon zest. Simply use your cheese grater, but be careful to grate only the rind and not the white pith, which tends to be bitter.

1. Preheat the oven to 375°F.
   
2. Clean the pumpkin seeds thoroughly, place them on a baking sheet, and sprinkle with salt. Roast for approximately 5–8 minutes, until light golden.
   
3. Place the diced pumpkin in a baking dish with the leeks, ginger, and olive oil; roast for 45 minutes to 1 hour, until cooked al dente.
   
4. Transfer the cooked pumpkin to a large stockpot and add the zest, juice, stock, and pepper; place over low heat and let simmer for 30–45 minutes.
   
5. To serve, ladle into serving bowls. Drizzle with extra-virgin olive oil and sprinkle with toasted pumpkin seeds.
   

Per Serving: Calories: 100 | Fat: 4 g | Protein: 3 g | Sodium: 62 mg | Fiber: 1.5 g | Carbohydrate: 10 g | Sugar: 3 g | GI: Moderate

This soup is a scrumptious treat on a cool fall day. Warm family and friends with a delightful blend of aroma and flavor.

1. In a soup pot or Dutch oven, heat olive oil on medium-high. Sauté the onion and butternut squash in oil for 5 minutes.
   
2. Add the flax meal and chicken broth, and increase heat to high.
   
3. Bring to a boil, then turn to low, and simmer for 45 minutes.
   
4. In batches, purée the squash mixture in a blender or food processor and return to the pot.
   
5. Stir in the almond milk, cinnamon, cloves, and nutmeg.
   

Per Serving: Calories: 182 | Fat: 9 g | Protein: 8.5 g | Sodium: 495 mg | Fiber: 5.5 g | Carbohydrate: 20 g | Sugar: 9 g | GI: Moderate

Cauliflower is a fantastic vegetable in Paleolithic diet recipes. Blended cauliflower can be used as a thickener in recipes that normally called for potatoes or root vegetables. Best of all, cauliflower won’t spike your insulin levels.

1. In a soup pot or Dutch oven, combine the cauliflower, celery, carrot, garlic, onions, cumin, and pepper.
   
2. Add enough water to cover the ingredients in the pot. Bring to a boil over high.
   
3. Reduce heat to low. Simmer about 8 minutes or until the vegetables are tender.
   
4. Stir in the parsley and dill before serving.
   

Per Serving: Calories: 56 | Fat: 0.5 g | Protein: 3 g | Sodium: 83 mg | Fiber: 5 g | Carbohydrate: 10 g | Sugar: 2 g | GI: Very low

Brussels sprouts will no longer be boring when they are spiced up with bacon and garlic. These are a great appetizer or side dish for any main meal.

1. In a large pot add 1 cup of water and steam Brussels sprouts over medium-high until tender, about 10 minutes.
   
2. Heat the olive oil in a medium frying pan on medium. Sauté the shallots, mushrooms, and garlic until caramelized, approximately 5 minutes. Remove from pan.
   
3. In the same pan, cook the bacon until crisp.
   
4. Add the Brussels sprouts mixture to the bacon and cook over medium heat for 5 minutes. Remove from heat and serve.
   

Per Serving: Calories: 141 | Fat: 7.5 g | Protein: 5 g | Sodium: 37 mg | Fiber: 4 g | Carbohydrate: 19 g | Sugar: 5 g | GI: Moderate

A traditional Irish potato and cabbage recipe, this side dish is an incredibly healthful way to include more vitamin-rich leafy green vegetables in your diet.