The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (34 page)

Coconut has many great properties. This recipe uses all the edible parts of the coconut—the meat, oil, and milk. Coconut provides high amounts of fiber, vitamins, and minerals as well as being good for your skin.

1. Combine all the ingredients in a food processor and pulse until very smooth.
   
2. Add water if the consistency is not fluid.
   
3. Pour into ice-cube trays or molds and freeze.
   

Per Serving: Calories: 149 | Fat: 13 g | Protein: 2 g | Sodium: 4 mg | Fiber: 3.5 g | Carbohydrate: 11 g | Sugar: 6 g | GI: Low

This healthy dessert is sure to be a favorite. Make it in bulk and spread it on Paleo pancakes or Paleo banana bread.

1. Preheat the oven to 350°F.
   
2. Cut each banana lengthwise and across into eight pieces.
   
3. Arrange the banana slices in a small baking pan.
   
4. Sprinkle them evenly with the orange rind, fruit purée, lemon juice, cinnamon, nutmeg, and coconut oil.
   
5. Bake uncovered 35–40 minutes, basting after 15 minutes with the liquid in the dish.
   
6. Sprinkle the bananas with cacao nibs before serving.
   

Per Serving: Calories: 200 | Fat: 5 g | Protein: 1.5 g | Sodium: 1.5 mg | Fiber: 5 g | Carbohydrate: 41 g | Sugar: 15 g | GI: Moderate

These cookies are a nice treat without the guilt.

Feel free to switch it up in recipes where nuts are included. This recipe would work well for pecans, hazelnuts, walnuts, or sunflower or pumpkin seeds. The great thing about these recipes is that you can alter them to fit your needs and tastes.

1. Preheat the oven to 350°F. Spray a cookie sheet with cooking spray.
   
2. Whisk the egg whites for 30 seconds.
   
3. Add the almonds, cacao nibs, and honey to the egg whites and mix well.
   
4. Form 1" balls and place them on the prepared cookie sheet.
   
5. Bake until lightly brown on top, approximately 10 minutes.
   

Per Serving (1 cookie): Calories: 197 | Fat: 14 g | Protein: 7 g | Sodium: 27 mg | Fiber: 3 g | Carbohydrate: 15 g | Sugar: 9 g | GI: Low

When the weather is hot and you’re looking for a cold, refreshing treat, try this homemade sorbet recipe.

Try this recipe with other favorite fruits. If the sorbet does not seem sweet enough, add honey to the mixture next time. No honey is added here because mango has a high sugar content on its own.

1. In a food processor or blender, combine the mangoes and water; cover and process until smooth.
   
2. Add the coconut and lemon juice; cover and process until smooth.
   
3. Transfer to a container and freeze until solid, about 2 hours.
   

Per Serving: Calories: 80 | Fat: 4.5 g | Protein: 1.5 g | Sodium: 2.5 mg | Fiber: 3 g | Carbohydrate: 11 g | Sugar: 8 g | GI: Low

These antioxidant-packed cookie balls are a great alternative to commercial cookies. They taste great, are all-natural, and will give you energy from all macronutrient categories.

It is particularly important to limit children’s sugar intake, because they are more sensitive to mood changes than adults and lack the ability to control their emotions. Recipes that contain fat, protein, and carbohydrates together minimize blood sugar spikes and pitfalls.

1. Preheat the oven to 350°F.
   
2. Whisk the egg whites in a bowl until frothy.
   
3. Add all the other ingredients and mix well. Place a sheet of parchment paper on the cookie sheet to prevent cookie balls from sticking to the pan.
   
4. Scoop out tablespoons of dough and form into balls. Place the balls on a cookie sheet.
   
5. Bake for 12–15 minutes. Allow to cook for 15 minutes.
   
6. Place on a pan and chill in the refrigerator for 1 hour.
   

Per Serving (1 ball): Calories: 60 | Fat: 0.5 g | Protein: 1.5 g | Sodium: 12 mg | Fiber: 1.5 g | Carbohydrate: 14 g | Sugar: 10 g | GI: Low

Your kids will be thrilled when they see these chocolate bars in their lunchboxes. These bars are quick to whip up and quick to eat. The amount of honey can be varied depending on your desired level of sweetness.

Although natural honey is an acceptable Paleolithic diet food, eat it in moderation. It does cause an increase in blood sugar levels, thus a spike in insulin.

1. Melt the honey and coconut oil in medium saucepan over medium heat.
   
2. In a large mixing bowl, combine the almonds, hazelnuts, sunflower seeds, cacao powder, and coconut. Mix thoroughly.
   
3. Add the honey mixture to the bowl and mix well.
   
4. Pour the dough into an 8" × 8" baking pan and store in the refrigerator or freezer until firm, about 10 minutes.
   
5. Cut into squares and enjoy.
   

Per Serving (1 square): Calories: 154 | Fat: 15 g | Protein: 2 g | Sodium: 2 mg | Fiber: 2 g | Carbohydrate: 5 g | Sugar: 4 g | GI: Low

This website is useful for looking up information about the GI, as well as for determining the GI value of specific foods.

www.diabetesnet.com

This is a fine source for all kinds of rice and a variety of flours. Whether you are worried about gluten or not, it’s a resource for many products that may be hard to find in your local stores.

www.celiac.com/glutenfreemall

This article explains the glycemic index and offers tips for following a low-glycemic diet.
www.webmd.com/diet/features/glycemic-index-diet

Irish oatmeal is cut more coarsely than quick oats for maximum advantage to low GI diets. McCann’s and Flavahans’ are two brands available nationally in all major food chains.

NDIC is a service of the National Institute of Diabetes and Digestive and Kidney Diseases, a part of the National Institutes of Health. The mission of NDIC is to increase knowledge and understanding about diabetes among patients, health-care providers, and the public.

http://diabetes.niddk.nih.gov

The original site for the Paleo Diet, created by bestselling author Loren Cordain, PhD.

http://thepaleodiet.com

A national chain, Trader Joe’s has some of the most interesting foods available. Their frozen foods and other private-label products are excellent, and their nuts are a bargain.

www.traderjoes.com

Brand-Miller, Jennie, Joanna McMillan-Price, and Kaye Foster-Powell.
The Low GI Diet Revolution
. New York: Marlowe & Co., 2005.

Brand-Miller, Jennie, and Kaye Foster-Powell.
The New Glucose Revolution Shopper’s Guide to GI Values 2010: The Authoritative Source of Glycemic Index Values for More Than 1,300 Foods.
Cambridge, MA: Da Capo Press, 2010.

Brand-Miller, Jennie, Kaye Foster-Powell, Stephen Colagiuri, and Alan Barclay.
The New Glucose Revolution for Diabetes: The Definitive Guide to Managing Diabetes and Prediabetes Using the Glycemic Index.
New York: Marlowe & Co., 2007.

Brand-Miller, Jennie, Kaye Foster-Powell, Stephen Colagiuri, and Thomas M.S. Wolever.
The Glucose Revolution Pocket Guide to Diabetes.
New York: Marlowe & Co., 2001.

Brand-Miller, Jennie, Kaye Foster-Powell, Stephen Colagiuri, and Thomas M.S. Wolever.
The Glucose Revolution Pocket Guide to Sports Nutrition.
New York: Marlowe & Co., 2001.

Brand-Miller, Jennie, Kaye Foster-Powell, Stephen Colagiuri, and Thomas M.S. Wolever.
The Glucose Revolution Pocket Guide to Your Heart.
New York: Marlowe & Co., 2001.

Brand-Miller, Jennie, Kaye Foster-Powell, Stephen Colagiuri, and Thomas M.S. Wolever.
The New Glucose Revolution.
New York: Marlowe & Co., 1996, 2003, 2005.

Cunningham, Marion.
The Fannie Farmer Cookbook,
13th ed. New York: Alfred Knopf, 1996.

Gallop, Rick.
The G.I. Diet.
New York: Workman Publishing, 2010.

Woodruff, Sandra.
The Good Carb Cookbook.
New York: Avery Press, 2001.