The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (8 page)

1. Whisk the eggs in a large bowl. Add in the mustard, salt, paprika, ground pepper, and dill weed. Stir in the diced ham.
   
2. Pour the egg mixture into a greased 2.5-quart slow cooker.
   
3. Sprinkle the cheese and green onions over the top of the egg mixture.
   
4. Cover and cook on high for 1
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   ⁄
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   –2 hours or on low for 2
   ¹
   ⁄
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   –3 hours.
   

Per Serving: Calories: 352 | Fat: 25 g | Protein: 29 g | Sodium: 1,130.5 mg | Fiber: 0.5 g | Carbohydrates: 3 g | Sugar: 1.5 g | GI: Very low

Take a break from oatmeal and try this fruity quinoa instead!

Pronounced “keen-wah,” quinoa is grown as a grain, although it’s actually a seed. It’s become very popular in recent years, being touted as a health food. The grain itself has been used for thousands of years in South America. It’s a perfect addition to the gluten-free diet because of its high nutritional content.

Place all the ingredients into a 4-quart slow cooker. Stir. Cook for 2
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⁄
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hours on high, or around 4 hours on low, or until the quinoa has absorbed most of the liquid and is light and fluffy.

Per Serving: Calories: 297 | Fat: 3 g | Protein: 6.5 g | Sodium: 14 mg | Fiber: 5 g | Carbohydrates: 64 g | Sugar: 32.5 g | GI: Low

A regional dish from Lancaster, Pennsylvania, this simple baked oatmeal is sweet and hearty. Serve it cut in squares and drizzled with maple syrup for breakfast, or for a unique dessert, serve it warm with ice cream.

As is, this simple oatmeal cake tastes like warm salty butter and brown sugar, yet you can make endless flavor variations with this dish. By adding any combination of raisins, chocolate chips, sliced almonds, pecans, chopped walnuts, diced apples, dried cherries, dried cranberries, several tablespoons of cocoa, vanilla, cinnamon, or freshly grated nutmeg, you can create your unique favorite adaptation.

1. In a large bowl, mix the oats, baking powder, and salt.
   
2. Make a well in the center of the dry ingredients, and add the eggs, melted butter, brown sugar, and milk. Mix thoroughly.
   
3. Lightly grease a 4-quart slow cooker. Pour the oatmeal batter into the slow cooker.
   
4. Cover the slow cooker and vent the lid with a wooden spoon handle or a chopstick. Cook on high for 3
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   ⁄
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   –4 hours or on low for 6–7 hours. Make sure to keep an eye on the dish in the last hour of cooking to be sure it doesn’t burn.
   
5. The baked oatmeal is finished when the edges are golden brown and a toothpick inserted in the middle comes out clean. This oatmeal is almost like a cake or brownie in texture; if you want creamier oatmeal, add an additional cup of milk to the batter before cooking.
   

Per Serving: Calories: 387 | Fat: 14 g | Protein: 9.5 g | Sodium: 616 mg | Fiber: 4 g | Carbohydrates: 58 g | Sugar: 30.5 g | GI: Low

This breakfast will keep the kids fueled for hours! It has the perfect combination of slow-release starch and get ’em going fruit. The nuts will stave off hunger, too!

Avoid instant oatmeal for breakfast, for cookies, and for making snacks. The oats in instant oatmeal are cut very thinly, and particle size is important. The larger the particles, the lower the food is on the GI.

1. In a large saucepan, mix the peach, raisins, and apple with the water, honey, and salt. Bring to a boil and remove the pan from the heat.
   
2. Mix the oatmeal and milk with the low-fat yogurt. Cook according to package directions.
   
3. Mix in the fruit and cook for another 2–3 minutes. Serve hot, sprinkled with walnuts.
   

Per Serving: Calories: 600 | Fat: 36 g | Protein: 32 g | Sodium: 203 mg | Fiber: 3 g | Carbohydrates: 61 g | Sugar: 10 g | GI: Moderate

This fast and easy breakfast is packed full of calcium, fiber, and antioxidants.

Try using Greek yogurt, preferably nonfat or low-fat, for a thicker, richer, and slightly tart parfait. Greek yogurt tastes great with sweet berries. For a simple snack, try adding a teaspoon of honey to plain Greek yogurt. What a treat!

1. Add
   ¹
   ⁄
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   cup yogurt to a tall glass.
   
2. Layer half the berries and 2 tablespoons of almond slices on top of the yogurt.
   
3. Place the remaining yogurt on top of the layer of berries and almonds.
   
4. Add the remaining berries and 2 tablespoons of almonds to the top of the second yogurt layer.
   

Per Serving: Calories: 303 | Fat: 12 g | Protein: 19 g | Protein: 8 g | Sodium: 60 mg | Carbohydrates: 32 g | Sugar: 3 g | GI: Moderate

Blueberries contain one of the highest antioxidant levels found in fruit. This smoothie is refreshing as it fights free-radical oxidation in your body.

Combine all the ingredients in a blender and purée until smooth.

Per Serving: Calories: 329 | Fat: 17 g | Protein: 13 g | Sodium: 141 mg | Fiber: 11 g | Carbohydrate: 39 g | Sugar: 5 g | GI: Low

This chocolate-and-coconut smoothie is a real treat when you are craving something sweet.

Combine all the ingredients in a blender and purée until smooth.

Per Serving: Calories: 395 | Fat: 28 g | Protein: 2.5 g | Sodium: 16 mg | Fiber: 0 g | Carbohydrates: 39.5 g | Sugar: 7.5 g | GI: Moderate

The mixture of raspberries and peaches is the basis of classic peach Melba—a wonderful dessert. This smoothie is rich and always sure to please.

An easy, quick breakfast, smoothies are a tasty and nutrient-rich morning pick-me-up. They also make a healthful and satisfying lunch for active and busy lifestyles. For extra protein, add a scoop of plain protein powder to the recipe.

Place all the ingredients in the blender and purée until well blended.

Per Serving: Calories: 315 | Fat: 9 g | Protein: 88 g | Sodium: 45 mg | Fiber: 4 g | Carbohydrates: 34 g | Sugar: 4 g | GI: Low

Apple Oatmeal Breakfast Bars

Fluffy Buttermilk Biscuits

Grain-Free, Egg-Free Pancakes

Fluffy Coconut Flour Pancakes

Easy Pancake Recipe

Strawberry-Banana Pancakes

Lemon-Poppy Seed Muffins

Cinnamon Bun Muffins

Blueberry Almond Scones

Banana Walnut Bread

Banana Coconut Bread

Carrot Cake Bread

Chocolate-Glazed Doughnuts

Grain-Free “Corn Bread”

Almond Flour Loaf Bread

Almond Flour Irish Soda Bread

Savory Coconut Flour Popovers

Rosemary Basil Crackers or Crispy Pizza Crust

Almond Flour Savory Crescent Rolls

These easy oatmeal bars filled with fresh fruit can also be served as a less-sugary dessert.

If you’re not a fan of apples, use peaches, pears, blueberries, or other berries in place of the apples. You could also substitute 1 cup of pumpkin purée, butternut squash purée, or even cooked and mashed sweet potatoes as well.

1. Preheat oven to 350°F. Grease an 8" × 8" baking dish with nonstick cooking spray or olive oil, or line with parchment paper.
   
2. In a large bowl, whisk the brown rice flour, arrowroot starch, baking powder, salt, rolled oats, and brown sugar. Using a pastry blender or a knife and fork, cut in the shortening or butter until it resembles small peas throughout the mixture. Mix with a fork until you have a crumbly dough. Press half of the mixture into the bottom of the baking dish.
   
3. In a small saucepan, mix the chopped apples, cinnamon, nutmeg, sugar, and honey. Cook on medium heat for 8–10 minutes, stirring every few minutes until the sugar is completely dissolved and the apples are soft. Pour the apple mixture over the dough in the baking dish.
   
4. Sprinkle the remaining crumbly dough mixture evenly over the apples.
   
5. Bake for 30–40 minutes until the tops of the bars are golden brown. Allow the bars to cool completely before cutting.
   
6. Store any remaining bars in an airtight container in the refrigerator for 2–3 days.
   

Per Serving: Calories: 356 | Fat: 16 g | Protein: 3 g | Sodium: 125 mg | Fiber: 3 g | Carbohydrates: 50 g | Sugar: 20 g | GI: Low

These fluffy, light biscuits are perfect when topped with jam and a slice of cheese. Or dip them in your favorite soup!

To make these biscuits savory, add
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⁄
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teaspoon of garlic powder or Italian seasoning (or even both) to the dry ingredients. Or try a tablespoon of chopped fresh chives.

1. Preheat the oven to 425°F. Line a baking sheet with parchment paper, and sprinkle with some brown rice flour. Set aside.
   
2. In the bowl of a food processor, combine the dry ingredients and pulse to combine.
   
3. Add the butter and pulse until the butter is the size of a lentil or a pea. (Work quickly, because you want the butter to stay cold.)
   
4. Add the eggs and buttermilk, and run the food processor until the dough comes together in a ball.
   
5. Turn dough out onto baking sheet, and flour your hands with more brown rice flour. Working quickly, pat the dough into a square, approximately 10" × 10" ×
   ³
   ⁄
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   " thick. Using a sharp knife, cut the dough into biscuits.
   
6. Gently rearrange the biscuits so they are not touching and have room to expand while baking. Gently brush the tops of the biscuits with milk, and sprinkle with coarse salt, if desired.
   
7. Bake for 14–16 minutes, or until golden-brown. Allow to cool for 5 minutes on a rack before serving. You can store any remaining biscuits in an airtight container on the counter for 2–3 days.