The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (6 page)

Instead of the traditional mint jelly, use this mint chimichurri sauce to make a lamb recipe extra-special.

1. Wash the herbs, remove the stems, and chop the leaves.
   
2. In a blender, put the olive oil, vinegar, lemon juice, garlic, shallots, salt, and jalapeño. Blend the ingredients. Add the parsley, cilantro, and mint to the blender in batches and blend until the sauce is smooth.
   

Per Serving (2 tablespoons): Calories: 98 | Fat: 10 g | Protein: 0 g | Sodium: 98 mg | Fiber: 1 g | Carbohydrates: 2 g | Sugar: 1 g | GI: Very low

Keep edamame, or soybeans, in the freezer so you can whip up this tasty dip for unexpected guests.

Edamame, or soybeans, are rich in iron, fiber, omega-3 fatty acids, and many other nutrients. Buy edamame that has already been removed from the shell to save time during preparation. You can often find shelled edamame in the freezer section at the supermarket.

1. Shell the edamame.
   
2. Combine the sour cream, vinegar, lime juice, and olive oil, and purée the mixture in a blender or food processor until smooth.
   
3. Add the edamame, jalapeño, cilantro, red bell pepper, shallots, salt, and pepper to the sour cream mixture and blend to a chunky texture.
   
4. Serve the dip chilled.
   

Per Serving: Calories: 135 | Fat: 9 g | Protein: 6 g | Protein: 10 g | Sodium: 143 mg | Carbohydrates: 9 g | Sugar: 2 g | GI: Very low

If you make hollandaise sauce in the blender or food processor, your sauce will not curdle.

If you substitute white wine vinegar for lemon juice and add chives in this recipe, you will have béarnaise sauce, a classic for steaks. If you substitute orange juice (preferably from a blood orange) for lemon juice, you’ll have Sauce Maltaise, which is delicious with vegetables.

1. Melt the butter in a saucepan over very low heat. While the butter is melting, blend all the other ingredients, except the salt, in the blender or food processor.
   
2. With the blender running on medium speed, slowly add the butter, a little at a time. Return the sauce to a low heat and whisk until thickened. Add the salt and serve immediately.
   

Per Serving (1 ounce): Calories: 161 | Fat: 17 g | Protein: 2 g | Sodium: 60 mg | Fiber: 0 g | Carbohydrates: 0 g | Sugar: 0 g | GI: Zero

This is a versatile sauce—use it on any meat or poultry.

Blanch the tomatoes in boiling water, drain them, slip off the skins, and chop the tomatoes. In a small bowl, mix the chopped tomatoes with the rest of the ingredients. Serve warm.

Per Serving: Calories: 44 | Fat: 0 g | Protein: 2 g | Sodium: 123 mg | Fiber: 1 g | Carbohydrates: 10 g | Sugar: 1 g | GI: Very low

This salsa is sure to be a winner at any party. Serve with gluten-free baked pita chips for a great appetizer.

Combine all the ingredients in a food processor and pulse quickly to blend. Be careful not to overdo it or you’ll completely liquefy this salsa. It should have a slightly chunky texture.

Per Serving: Calories: 132 | Fat: 14 g | Protein: 1 g | Sodium: 4 mg | Fiber: 1 g | Carbohydrate: 3 g | Sugar: 2 g | GI: Very low

This salsa is excellent with shrimp, crab legs, or fruit. Avoid using frozen mango since it tends to be mushy when thawed.

Did you know mangoes are the most popular fruit in the world? They are grown in tropical climates and therefore are available year-round. In many countries, unripe and ripe mangoes are eaten. The unripe mango is often pickled, seasoned, or made into a sauce and served with a savory meal. Sweet, ripe mangos can be made into juice, smoothies, and fruit salads.

Pulse all ingredients in the food processor or blender. Turn the mixture into a bowl, chill, and serve.

Per Serving (1 ounce): Calories: 209 | Fat: 0 g | Protein: 2 g | Sodium: 108 mg | Fiber: 2 g | Carbohydrates: 54 g | Sugar: 8 g | GI: Low

This dressing is great on beef, turkey, or chicken burgers.

1. Combine eggs, lemon juice, mustard powder, and tahini paste in a food processor, and pulse until blended.
   
2. Slowly drizzle the grapeseed oil into the egg mixture and continue to pulse until completely blended.
   

Per Serving: Calories: 402 | Fat: 44 g | Protein: 2 g | Sodium: 20 mg | Fiber: 0.5 g | Carbohydrate: 1 g | Sugar: 0 g | GI: Zero

Tomato and Feta Frittata

Sunday Morning French Toast

Sausage and Spicy Eggs

Spinach and Gorgonzola Egg-White Omelet

Herbed Omelet with Vegetables

Mini Quiche

Bacon and Vegetable Omelet

Poached Eggs

Paleo Breakfast Bowl

Deviled Eggs

Egg Muffins

Spinach, Egg, and Bacon Breakfast Salad

Salmon Omelet

Green Chilies and Egg Soufflé

Eggs Florentine

Ham and Cheese Slow-Cooker Omelet

Breakfast Quinoa with Fruit

Baked Oatmeal

Irish Oatmeal and Poached Fruit

Yogurt and Fruit Parfait

Blueberry Antioxidant Smoothie

Candy Bar Smoothie

Peach and Raspberry Smoothie

This frittata can be made for a quick and easy breakfast or a relaxed weekend brunch.

Eggs provide a very healthy, satisfying breakfast that will help you stay full and satiated until your next meal. They are perfect for breakfast, lunch, or dinner and they are a more frugal option. Frittatas are a GI friendly, lighter option for a delicious and easy egg dish.

1. Pour the egg into a medium bowl.
   
2. Whisk the eggs, feta, and tomatoes.
   
3. Cook the egg mixture over medium heat in a small skillet coated with cooking spray for 4 minutes or until the eggs are firm. Do not stir.
   
4. Flip and cook the other side for 2 more minutes. Season with salt and pepper to taste.
   

Per Serving: Calories: 126 | Fat: 11 g | Protein: 15 g | Sodium: 2,300 mg | Fiber: 2 g | Carbohydrates: 6 g | Sugar: 1 g | GI: Very low

If you would like to add more fiber to this easy gluten-free breakfast, simply add 1–2 tablespoons of ground flax seeds to the whisked eggs.

1. Heat a large griddle and brush with butter.
   
2. Crack the eggs into a shallow bowl and beat well with vanilla extract and cinnamon.
   
3. Cut the bread in half diagonally. Dip triangles of whole-wheat bread in the egg mixture, turning once to coat well.
   
4. Place the bread slices in the pan and cook for 2 minutes on each side, until crisp and golden brown.
   

Per Serving: Calories: 453 | Fat: 19 g | Protein: 20 g | Sodium: 539 mg | Fiber: 4 g | Carbohydrates: 39 g | Sugar: 4 g | GI: Low

This is a very pretty dish that is not only a delicious breakfast but is also good for lunch or a late supper. Be careful not to use too much salt; most sausage has quite a lot of salt in it, so taste first.

Feel free to use one pound of turkey sausage, regular breakfast sausage, ground beef, or even crumbled bacon instead of the Italian sausage for this recipe.

1. Cut the sausage into
   ¹
   ⁄
   ₄
   " coins. Place them in a heavy frying pan with the water and olive oil. Bring to a boil; then turn down the heat to simmer.
   
2. When the sausages are brown, remove them and place on a paper towel. Add the sweet red peppers and the jalapeño to the pan, and sauté them over medium heat for 5 minutes.
   
3. While the peppers are sautéing, beat the eggs and milk together vigorously. Add the mixture to the pan and gently fold it over until it is puffed and moist.
   
4. Mix in the reserved sausage, garnish with parsley, and serve hot.
   

Per Serving: Calories: 383 | Fat: 23 g | Protein: 35 g | Sodium: 89 mg | Fiber: 2 g | Carbohydrates: 8 g | Sugar: 2 g | GI: Low

This omelet is perfect when you don’t want an overly filling breakfast. This recipe calls for egg whites only, which is helpful for people who don’t like egg yolks. However, if you prefer to use the whole egg, simply use 4 large whole eggs instead of 8 whites.

The fantastic thing about an omelet is that you can stuff it with all kinds of ingredients. Various veggies, fruits, and cheeses, alone or in combination, make exciting omelets. Try mixing Cheddar cheese sauce and broccoli or Brie and raspberries for your next omelet and enjoy the flavors!

1. Prepare a medium nonstick pan with butter-flavored cooking spray. Make sure the spinach is thoroughly defrosted and drained.
   
2. Place the pan over medium-high heat. Pour in the beaten egg whites and sprinkle them with the nutmeg, lemon zest, and cheese. Spoon 1 cup of the spinach soufflé down the middle of the omelet. Reserve the rest for another use.
   
3. When the omelet starts to set, fold the outsides over the center. Cook until it reaches your desired level of firmness.
   

Per Serving: Calories: 298 | Fat: 13 g | Protein: 32.5 g | Sodium: 604.5 mg | Fiber: 2 g | Carbohydrates: 18.5 g | Sugar: 2 g | GI: Low

This omelet is a simple and healthy way to add an extra serving of vegetables to your day.