The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (7 page)

If you prefer to make a dairy-free omelet, use full-fat coconut milk in place of the milk and sour cream listed. It will make the omelet creamy and delicious, and doesn’t taste like coconuts.

1. Heat a large skillet on medium-high and coat it with cooking spray. Add the mushrooms and sauté until they are soft and the liquid evaporates, about 3–4 minutes.
   
2. In a medium bowl, mix together 1 tablespoon of milk, sour cream, salt, and pepper. Whisk well and set aside.
   
3. In another medium bowl, mix the remaining 2 tablespoons of milk, green onion, chives, tarragon, and eggs; stir well.
   
4. Pour the egg mixture into a greased pan over medium-high heat; spread it evenly over the pan. Once the center is cooked, cover the egg with the mushrooms. Loosen the omelet with a spatula and fold it over.
   
5. Place the omelet on a plate to serve and top with the sour cream mixture.
   

Per Serving: Calories: 164 | Fat: 9 g | Sodium: 1,008 mg | Fiber: 0 g | Protein: 17 g | Carbohydrates: 5 g | Sugar: 1 g | GI: Very low

These are a tasty treat for breakfast and can be made in bulk.

1. Preheat the oven to 325°F. Line a muffin tin with 8 foil cups and spritz with nonstick cooking spray or brush with olive oil.
   
2. Whisk the eggs in a medium bowl and set them aside.
   
3. Cook the bacon in a small frying pan over medium heat until crisp, drain on paper towels, and chop into
   ¹
   ⁄
   ₂
   " pieces.
   
4. Spray a medium sauté pan with cooking spray. Sauté the remaining ingredients for 5 minutes.
   
5. Pour the eggs into foil cups, filling each two-thirds of the way.
   
6. Add the bacon and vegetables to each cup.
   
7. Bake 25 minutes or until golden brown.
   

Per Serving: Calories: 118 | Fat: 8.5 g | Protein: 8 g | Sodium: 198 mg | Fiber: 0.5 g | Carbohydrate: 2 g | Sugar: 1 g | GI: Very low

Bacon and eggs are a breakfast tradition. They are even more delicious served with fresh vegetables.

1. In a large sauté pan over medium heat, cook the bacon until crispy. Add the vegetables and basil to the pan and sauté until tender, approximately 5–8 minutes.
   
2. Heat the olive oil in a second large sauté pan over medium heat.
   
3. Add the eggs and cook for 3 minutes on each side.
   
4. Place the vegetable-bacon mixture on one half of the eggs and fold over the other half to enclose the filling. Serve.
   

Per Serving: Calories: 670 | Fat: 52 g | Protein: 39 g | Sodium: 849 mg | Fiber: 2 g | Carbohydrate: 11 g | Sugar: 1 g | GI: Very low

Poached eggs are very quick to make, but you must watch them or they will overcook. Time them exactly to get a perfect poached egg every time.

Strict Paleolithic dieters do not use vinegar because it was not available during the Paleolithic period. If you are less strict, you can use it in salad dressings and in cooking. If you do use it, limit the intake to no more than twice weekly to promote good pH levels in your body.

1. Bring the water to a boil in a medium saucepan. Reduce the heat to medium-low so that the water is simmering.
   
2. Add the vinegar to the water.
   
3. Crack and carefully slide the eggs into the water.
   
4. Cook for exactly 3 minutes, remove with a slotted spoon, and serve.
   

Per Serving: Calories: 150 | Fat: 10 g | Protein: 12 g | Sodium: 126 mg | Fiber: 0 g | Carbohydrate: 2 g | Sugar: 0 g | GI: Zero

This breakfast is a bit more exciting than an ordinary breakfast. Nitrate-free, uncured bacon is a real treat.

1. Heat the olive oil in a medium skillet over medium-high heat.
   
2. Cook the bacon and asparagus in the skillet until the asparagus is not quite tender, about 8–10 minutes. Remove to a small bowl.
   
3. In the same skillet, cook the eggs over easy (do not flip) about 5 minutes. Be sure that the yolks are runny.
   
4. Place the cooked eggs on top of the bacon mixture.
   
5. Mix and serve.
   

Per Serving: Calories: 559 | Fat: 49 g | Protein: 23 g | Sodium: 534 mg | Fiber: 3 g | Carbohydrate: 7.5 g | Sugar: 0 g | GI: Very low

This is a quick recipe that can be whipped up in no time. Kids and adults will love these, and they can be easily served at parties or family gatherings.

1. Peel the eggs, cut them in half lengthwise, and separate yolks from whites.
   
2. In a medium bowl, combine egg yolks, onions, garlic, celery, mustard powder, and black pepper. Mix well to form a paste.
   
3. Stuff the egg whites with the yolk mixture.
   
4. Sprinkle paprika over the eggs and serve.
   

Per Serving (2 halves): Calories: 103 | Fat: 8 g | Protein: 7 g | Sodium: 97 mg | Fiber: 0 g | Carbohydrate: 1 g | Sugar: 0 g | GI: Zero

These are great to make in advance and take with you. They are also quite tasty with sliced avocado.

1. Preheat the oven to 350°F.
   
2. Grease two muffin pans with olive oil.
   
3. In a large bowl, whisk the eggs well.
   
4. In a food processor, process the zucchini, pepper, and green onion until finely chopped but not smooth.
   
5. Add the chopped vegetables to the eggs.
   
6. Finely chop the spinach in the food processor and add to the egg mixture.
   
7. Stir in the ham and mix well.
   
8. Fill the muffin pans halfway with the egg mixture.
   
9. Bake for 20–25 minutes or until the eggs are set in the middle.
   

Per Serving: Calories: 75 | Fat: 5 g | Protein: 5 g | Sodium: 108 mg | Fiber: 0.5 g | Carbohydrate: 2 g | Sugar: 1 g | GI: Very low

Salad isn’t just for lunch and dinner anymore. When you are following a low GI plan, salads are round-the-clock meals.

1. Arrange the spinach leaves on a plate and top with eggs and bacon.
   
2. Add cucumber, avocado, and apple slices to the top of the salad.
   
3. Squeeze fresh lemon juice over the salad. Serve immediately.
   

Per Serving: Calories: 694 | Fat: 44 g | Protein: 40 g | Sodium: 1,013 mg | Fiber: 10 g | Carbohydrate: 31 g | Sugar: 5 g | GI: Low

This omelet is full of omega-3 fatty acids. It is well seasoned and will surely become a breakfast staple.

1. In a large skillet over medium heat, combine the olive oil, green onions, asparagus, and fresh dill. Sauté until the asparagus is soft, 5–10 minutes, and set aside.
   
2. In the same skillet, sauté the salmon until flaky, about 10 minutes depending on the thickness of the steak. Set aside.
   
3. Wipe out the skillet and cook the eggs on both sides until lightly browned, about 5 minutes each side.
   
4. Place the salmon mixture on half of the egg, fold over, and serve.
   

Per Serving: Calories: 490 | Fat: 33 g | Protein: 40 g | Sodium: 332 mg | Fiber: 4 g | Carbohydrate: 9 g | Sugar: 1 g | GI: Very low

Excluding the egg yolks from this soufflé helps reduce saturated fat for a lighter, healthier breakfast.

For a spicier soufflé, add diced jalapeños or Thai chilies. If you want to keep the heat under control, remove and discard the inner membranes and seeds before chopping up the pepper. You may substitute green, yellow, or orange bell peppers for the red.

1. Preheat the oven to 400°F.
   
2. In a medium bowl, whip the egg whites to soft peaks, adding salt and pepper to taste.
   
3. In a heavy 9" oven-safe pan, melt the butter on high.
   
4. Add the bell peppers and chilies, season lightly with salt and pepper, and cook until tender.
   
5. Immediately fold the cheese and cottage cheese into the egg whites and spread the mixture evenly over the peppers and chilies. Place the pan in the oven and bake the soufflé for about 8 minutes until golden on top.
   

Per Serving: Calories: 367 | Fat: 28 g | Protein: 24 g | Sodium: 1,011 mg | Fiber: 2 g | Carbohydrates: 6 g | Sugar: 1 g | GI: Very low

Freshly ground black pepper goes well in this dish. You can use up to a teaspoon in the recipe. If you prefer to season lightly to accommodate individual tastes, be sure to have a pepper grinder at the table for those who want to add more.

To make egg casseroles dairy-free, replace the cream with full-fat coconut milk. There are many dairy-free alternatives available for Cheddar cheese; one, in particular, sold by Daiya Foods, is available shredded and melts beautifully in dishes like this.

1. Grease a 4-quart slow cooker with nonstick spray. Spread 1 cup of the grated cheese over the bottom of the slow cooker.
   
2. Drain the spinach, squeezing out any excess moisture, and add it in a layer on top of the cheese. Next, add the drained mushrooms in a layer and then top them with the onion.
   
3. In a small bowl, beat the eggs, cream, Italian seasoning, garlic powder, and pepper. Pour the mixture over the layers in the slow cooker. Top with the remaining cup of cheese.
   
4. Cover and cook on high for 2 hours or until the eggs are set.
   

Per Serving: Calories: 605.5 | Fat: 51 g | Protein: 30 g | Sodium: 712 mg | Fiber: 3 g | Carbohydrates: 10 g | Sugar: 3 g | GI: Low

Eggs, one of the most affordable proteins available, are naturally gluten-free. If you make a large family-size omelet like this on Sunday evening, you’ll have ready-made breakfasts for the rest of the week.

Green onions, also referred to as spring onions or scallions, have small white bulbs and long green stalks. Both parts of the onion can be eaten. However, they will go bad if left in the refrigerator. The best way to preserve them is to buy two or three bunches, slice them all up, and place them in the freezer in a zip-top bag from which the air has been removed. They will stay fresh and can be used right from the freezer.