The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (5 page)

Botanically speaking, almonds are a seed, not a nut. They are an excellent source of vitamin E and have high levels of monounsaturated fat, one of the two “good” fats responsible for lowering LDL cholesterol.

1. Place all the ingredients into a 4-quart slow cooker. Cook uncovered on high for 4 hours, stirring every 15 minutes or until all the liquid has evaporated. The almonds will have a syrupy coating.
   
2. Line two cookie sheets with parchment paper. Pour the almonds in a single layer on the baking sheets to cool completely. Store in an airtight container in the pantry for up to 2 weeks.
   

Per Serving: Calories: 108 | Fat: 6 g | Protein: 3 g | Sodium: 83 mg | Fiber: 1.5 g | Carbohydrates: 11 g | Sugar: 9 g | GI: Low

This common party appetizer has been revamped for Paleo with nitrate-free bacon. You are sure to like these much better than the old unhealthy version.

1. Heat the olive oil in a large frying pan over medium-high heat. Sauté the scallops in the oil with the garlic until the scallops are lightly browned. Remove scallops and garlic and set aside to cool.
   
2. Cook the bacon slightly on each side in the same frying pan and use it to wrap the scallops. Do not overcook the bacon or it will not wrap around the scallops.
   
3. Secure each appetizer with a toothpick and serve warm.
   

Per Serving: Calories: 159 | Fat: 15 g | Protein: 13 g | Sodium: 291 mg | Fiber: 0 g | Carbohydrate: 0 g | Sugar: 0 g | GI: Zero

Not only a tasty snack, these sweet chopped pecans are also delicious sprinkled over Sunday Morning French Toast (see recipe in
Chapter 3
).

1. Add all ingredients to a 4-quart slow cooker. Stir to coat the nuts evenly. Cover and cook on low for 4–5 hours or on high for 2 hours, stirring occasionally.
   
2. Uncover and continue to cook on low for another hour, stirring occasionally, to dry the nuts. Next, spread the nuts evenly on a baking sheet lined with parchment paper or aluminum foil until they are completely cooled. Store them in an airtight container in the pantry for up to 2 weeks.
   

Per Serving: Calories: 249 | Fat: 22.5 g | Protein: 2.5 g | Sodium: 98 mg | Fiber: 3 g | Carbohydrates: 12.5 g | Sugar: 9.5 g | GI: Very low

This spicy seed recipe is sure to be a favorite snack for the family. They are quick to prepare and easy to grab for on-the-go snacks.

Pumpkin seeds have great health benefits. They contain L-tryptophan, a compound found to naturally fight depression, and pumpkin seeds are high in zinc, a mineral that protects against osteoporosis.

1. Preheat the oven to 300°F.
   
2. In a medium bowl, mix the pumpkin seeds, olive oil, garlic powder, and black pepper until the pumpkin seeds are evenly coated.
   
3. Spread them in an even layer on a cookie sheet.
   
4. Bake for 1 hour and 15 minutes, stirring every 10–15 minutes until the seeds are toasted.
   

Per Serving: Calories: 532 | Fat: 50 g | Protein: 17 g | Sodium: 13 mg | Fiber: 3 g | Carbohydrate: 12 g | Sugar: 1 g | GI: Very low

Walnuts add a significant blast of omega-3 fatty acids to this delicious pesto.

Pesto
is a generic term for anything made by pounding. Most people are familiar with traditional pesto, which is made with basil and pine nuts, but many prefer this variation with parsley and walnuts.

1. Chop the walnuts in a food processor or blender. Add the garlic and process to form a paste. Add the parsley; pulse into the walnut mixture.
   
2. While the blender is running, drizzle in the oil until the mixture is smooth. Add pepper to taste.
   

Per Serving: Calories: 229 | Fat: 23 g | Protein: 3 g | Sodium: 6 mg | Fiber: 1 g | Carbohydrate: 4 g | Sugar: 0 g | GI: Very low

Coulis can be made using any fruit or vegetable. For variety, experiment by adding herbs and spices.

1. Preheat oven to 375°F.
   
2. Toss the red peppers with the oil in a medium bowl. Place the peppers on a racked sheet pan and put in the oven for 15–20 minutes, until the skins begin to blister and the red peppers wilt.
   
3. Remove them from the oven and immediately place the red peppers in a glass or ceramic container with a top. Let the peppers sit for approximately 5 minutes, and then peel off the skin. Stem, seed, and dice the peppers.
   
4. Place the peppers in a blender and purée until smooth. Season with black pepper.
   

Per Serving: Calories: 39 | Fat: 1.5 g | Protein: 0.5 g | Sodium: 1.5 mg | Fiber: 1.5 g | Carbohydrate: 6 g | Sugar: 1 g | GI: Very low

Try doubling this recipe and storing the dressing in a glass jar. It will keep for several days and is much better than store-bought.

Put all the ingredients except the olive oil into a blender and blend until smooth. Whisk in the oil slowly in a thin stream. Bottle it and give it a good shake before serving.

Per Serving (2 tablespoons): Calories: 63 | Fat: 7 g | Protein: 0 g | Sodium: 200 mg | Fiber: 0 g | Carbohydrates: 0 g | Sugar: 0 g | GI: Zero

Because balsamic vinegar is very sweet, it needs a slightly sour counterpoint. In this recipe, it’s lemon juice. It also needs a bit of zip, like pepper or mustard. Use this vinaigrette as a dressing or a marinade.

Mustard is one of the oldest condiments, having been used for more than 3,000 years. The first mustards were made from crushed black or brown mustard seeds mixed with vinegar. In 1856, the creator of Dijon mustard, Jean Naigeon, changed the recipe into what it is today—crushed mustard seeds mixed with sour juice made from unripe grapes.

Place all the ingredients except the olive oil in a blender. With the blender running on a medium setting, slowly pour the oil into the jar. Blend until very smooth. Cover and store in the refrigerator for up to 7 days.

Per Serving (2 tablespoons): Calories: 76 | Fat: 7 g | Protein: 0 g | Sodium: 150 mg | Fiber: 0 g | Carbohydrates: 2 g | Sugar: 2 g | GI: Zero

This is a great dressing on a crisp green salad. You can also use it as a marinade for beef, chicken, or pork.

Mix all the ingredients except the olive oil in the blender. Slowly add the oil in a thin stream so that the ingredients will emulsify.

Per Serving (2 tablespoons): Calories: 77 | Fat: 9 g | Protein: 0 g | Sodium: 50 mg | Fiber: 0 g | Carbohydrates: 1 g | Sugar: 1 g | GI: Zero

This traditional dressing is best used on fish.

Many salad dressing recipes call for olive oil, but feel free to experiment with various oils. Each oil has a different flavor and, more important, a different fat profile. Flaxseed oil is higher in omega-3 fatty acid than others. Walnut oil has a lower omega-6 to omega-3 ratio compared with others. Udo’s oil is a nice blend of oils with various omega-3s, -6s, and -9s. These oils have a nice flavor and have the best to offer in a fat profile.

Combine all the ingredients, mix well, and serve on salad.

Per Serving: Calories: 120 | Fat: 14 g | Protein: 0 g | Sodium: 0.5 g | Fiber: 0 g | Carbohydrate: 0 g | Sugar: 0 g | GI: Zero

This is one of the best dips you can make. Try it with bagel chips, pita toast, or even good corn chips.

Macadamia nuts are native to Australia. In the early 1880s, they were introduced to Hawaii, where much of today’s macadamia nuts are grown. These nuts are a great source of monounsaturated fats, making them a heart-healthy food.

Using a small bowl, mash the avocado and mix in the rest of the ingredients. Serve chilled.

Per Serving: Calories: 229 | Fat: 22 g | Protein: 3 g | Sodium: 150 mg | Fiber: 0 g | Carbohydrates: 10 g | Sugar: 1 g | GI: Very low

Garlic lovers can add more garlic to this popular Middle Eastern dip. You can buy hummus at the store, but this recipe is easy to make and much cheaper.

To make your own olive oil spray, buy a clean spray bottle at a hardware store and fill it with olive oil. If you use a spray bottle that you have at home, make sure it has never contained anything that could leave a harmful residue. Use this spray as an alternative to nonstick sprays that don’t taste like olive oil.

Blend all the ingredients in the food processor or blender. Do not purée; the hummus should have a coarse consistency. Serve with bagel chips or warm pita bread.

Per Serving: Calories: 128 | Fat: 9 g | Protein: 2 g | Sodium: 150 mg | Fiber: 4 g | Carbohydrates: 9 g | Sugar: 2 g | GI: Low

Grilled fruit is wonderful with meats, poultry, or fish. Grilled peach chutney is sublime!

1. Grill the peaches, cut-side down, over a low flame until they are soft but not falling apart, about 5 minutes.
   
2. Cool them and then slip off the skins. Using a knife, cut the peaches into chunks and place them in a bowl. This method retains the juice and some texture.
   
3. Mix the rest of the ingredients into the bowl with the peaches. Cool, cover, and refrigerate until ready to serve. Warm just before serving.
   

Per Serving (2 tablespoons): Calories: 45 | Fat: 0 g | Protein: 0 g | Sodium: 143 mg | Fiber: 1 g | Carbohydrates: 12 g | Sugar: 3 g | GI: Very low