Low-Glycemic Recipes - A Healthy Eating Choice

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Dr. Linda Hadley, N.D., D.Sc., Ph.D.

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Low Glycemic Information Low Glycemic Snack Recipes Low Glycemic Sweeteners


One of the most very important aspect of your lifestyle changes that you need to consider when striving for "Optimum Health" if to eat correctly.  I highly recommend that you consider eating in a low-glycemic manner.  Here are some of the low-glycemic recipes that I have tried and want to share with you.


If you are not familiar with low-glycemic eating, view the Low Glycemic Presentation, Part One, Part Two, Part Three that I have made into a text format for you.  Since there is a whole lot of other information relating to low glycemic eating than I have not been able to present to you in the small amount of subject matter I have on Natural Health DOC, I encourage to you to further your investigation by going to www.glycemic.com. The Glycemic Research Institute in Washington DC and their Dr. Ann deWees are the considered authorities on this subject.  If you are truly interested in increasing your health level and that of your family, you cannot afford to delve into this subject; besides it's fun too; and it is not a restrictive diet either; and you can learn to covert your favorite recipes once you get the hang of it.

Recipes are shown here in their original form and sometimes indicate the use of artificial sweeteners. Be sure and consider "natural sugar substitutes" (see information at the end of Low Glycemic Presentation, Part Three or the October 2002 Newsletter found in the Reading Room) in all instances instead of artificial sweeteners when indicated in recipes.





Pizza Beans - Low Glycemic
White Chili - Low Glycemic
Crock-pot Refried Beans - Low Glycemic
Golden Oats - Low Glycemic
Bulgur Stuffing - Low Glycemic
Breakfast Cookies - Low Glycemic




Pancakes - Low Glycemic
Italian Bread Crumbs - Low Glycemic
Oat Pancakes or Waffles

Special K Pie Crust - Low Glycemic
Lemon Cloud - Low Glycemic
Eggnog Pudding - Low Glycemic
Cheesecake - Low Glycemic
Apple Crisp - Low Glycemic
Chocolate No Bake Cookies - Low Glycemic
Bleu Cheese Dressing - Low Glycemic
Blue Cheese Steak - Low Glycemic
Joe's Special - Low Glycemic
Spinach & Sausage Stuffed Pasta Shells - Low Glycemic
Scalloped Sweet Potatoes - Low Glycemic
Sweet Potato Casserole - Low Glycemic
Creamy Orzo With Peppers - Low Glycemic
Amazing Cheese Soufflé
Chicken LeRici - Low Glycemic
Aromatic Chicken & Lentils - Low Glycemic
Chicken Taco Filling - Low Glycemic
Chicken With Balsamic Vinegar - Low Glycemic
Dillicious Lemon Chicken - Low Glycemic
Shirred Eggs Supreme - Low Glycemic
Japanese Vegetable Salad
Crunchy Pea & Cheese Salad - Low Glycemic
Tuscan Tuna & Bean Salad - Low Glycemic
Crushed Red Pepper Sauce
Meat Sauce - Low Glycemic
Tzatziki Sauce  (Greek) - Low Glycemic
Spicy Pita Chips - Low Glycemic
Tofu Crackers - Low Glycemic
Red Beans, Barley & Sausage Stew - Low Glycemic
Hungarian Beef Barley Stew - Low Glycemic
Transylvanian Gulyas - Low Glycemic
Straciatella Alla Romana (egg-drop soup) - Low Glycemic
Sweet Potato & Blue Cheese Soup - Low Glycemic
Tomato Bisque - Low Glycemic
Stir-Fry Veggie Platter
Soba Stir-Fry
Veggie Explosion
Cold Spicy Noodles w/Grilled Tofu
Bob and his wife spent the night in a Scottish old thatched roofed stone barn that had been converted to a bed and breakfast and were served this recipe and they both loved it so they have shared it with all of us.

1 1/4 cups Bob’s Whole Wheat Pastry Flour
3/4 cup Bob’s Scottish Oatmeal
2 tsp baking powder
1 tsp salt
1/2 tsp baking soda
About 1 1/2 cups buttermilk
2 eggs, beaten
1/4 cup butter, melted

Mix flour, oatmeal, baking powder, salt and soda. Stir in 1 1/2 cups buttermilk, the eggs and butter until smooth. (Stir in a little more buttermilk if batter becomes too thick.). For waffles just add 1 more egg and 1 tablespoon oil.
1 1/2 cups sliced red and white radishes
1 cup seeded, sliced cucumber
1 cup diagonally sliced carrot
1/2 tsp salt
3 tblsp red wine vinegar
1/2 cup water

In medium bowl, combine radishes, cucumber, carrot and salt. Toss to mix and let stand for at least 20 minutes or up to 2 hours.

Meanwhile, in a small saucepan, bring vinegar and water to a boil. Remove from heat and cool. Transfer vegetables to colander and press gently to allow liquid to drain off. Return vegetables to bowl. Pour vinegar mixture over vegetables and toss to coat. Cover bowl with plastic wrap and refrigerate until serving time. Makes 4-6 Servings
1 lb. firm tofu
1/4 cup plus 3tblsp fresh orange juice
2 tsp. Low-sodium soy sauce
1/3 cup finely chopped fresh cilantro
2 tblsp miso
2 tblsp tahini
1 tsp cold processed oil - your choice
1/2 tsp crushed red pepper flakes
2 green onions, chopped
1/2 red or yellow bell pepper, diced

Slice tofu into 8 equal pieces. Place double layer of paper towels on cutting board set over sink. Arrange tofu in one layer on cutting board, then top with clean dishtowel. Place second board on top, then add 4-5 pound weight, such as thick phone book or heavy pot. Let stand 10 minutes.

Uncover tofu and place in one layer in shallow baking dish. Drizzle with 1/4 cup orange juice and soy sauce. Marinate at room temperature 10 minutes, turning often.

Meanwhile, in large bowl, mix cilantro, miso, tahini, sesame oil, remaining 3 tablespoons orange juice and red pepper flakes. Add green onions, bell pepper and noodles and toss to mix.

Broil or grill tofu slabs until lightly browned, 1-2 minutes per side. Serve over cooked noodles of your choice.
3 tblsp extra-virgin olive oil, divided
4 medium carrot, peeled and thinly sliced
2 bell peppers (your choice of color), seeded and thinly sliced
1 medium onion, sliced 1/2-inch thick
Lemon pepper, to taste
2 medium yellow tomatoes, seeded and chopped 2 cups broccoli florets
1 pound asparagus, trimmed and cut into 2-inch lengths
2 cloves garlic, minced
4 portobello mushrooms*, stemmed and sliced
Sesame seeds, for garnish
4 pita breads, cut in half

*portobello mushroom - large tan or brownish mushrooms with relatively flat caps reaching 6 inches across. Meaty flavor and texture, can be grilled whole or sliced.

In a large wok or skillet, heat 1 tablespoon oil over high heat until almost smoking. Add carrots, bell peppers and onion. Season with lemon pepper and stir-fry until crisp-tender, about 3 minutes. Remove vegetables to a platter.

Heat 1 tablespoon oil in wok. Add tomato, broccoli, asparagus and garlic. Season with lemon pepper and stir-fry until crisp-tender, about 3 minutes. Remove vegetables to platter.

Heat remaining 1 tablespoon oil in wok. Add mushrooms and season with lemon pepper. Stir-fry until tender, about 2 minutes. Remove mushrooms to platter. Sprinkle vegetables with sesame seeds and serve with pita bread. Makes 4 servings.
1/2 pound soba noodles*
1 tablespoon vegetable or olive oil
1 clove garlic, minced
1 cup thinly sliced zucchini
1 cup thinly sliced yellow squash
3 medium portobello mushrooms*, stemmed and sliced
2 cups sliced green onions (white and pale green parts, about 2 small bunches)
3/4 cup diced tomato
12 cups loosely packed spinach
Fresh chopped cilantro, for garnish

*Soba Noodles - flat, grayish-brown Japanese noodles made from wheat and/or buckwheat and yam.
*Portobello mushrooms - large tan or brownish mushrooms with relatively flat caps reaching 6 inches across. Meaty flavor and texture, can be grilled whole or sliced.

In large pot, bring 4 quarts of water to a boil. Meanwhile in small bowl, mix sauce ingredients, set aside.  When water boils, add noodles and stir to prevent sticking. Cook until just tender, stirring occasionally, about 8 minutes.

Meanwhile, heat large wok over high heat. Add oil, then garlic. Immediately add all other vegetables except spinach. Stir-fry 1 minute. Add Spinach and stir-fry until spinach is wilted and vegetables are crisp-tender.

Drain noodles and add to wok with sauce. Cook, tossing constantly, until sauce is almost absorbed, about 3 minutes. Transfer to serving platter and garnish with cilantro. Serve right away. Makes 4 servings.
2 tblsp soy sauce
4 tblsp tomato juice
1/2 tsp crushed red pepper flakes, or to taste
2 Tblsp vegetable or olive oil
1 cup sliced, peeled carrots
1 cup small broccoli florets
1 cup sliced mushrooms of your choice
1 cup diced eggplant
2 cups sliced cooked potatoes
2 ripe tomatoes, chopped

1/4 cup tomato juice
1/4 cup rice wine vinegar
2 Tblsp fresh lemon juice
1/2 cup dry white wine

In large skillet, heat oil over medium-high heat. Add carrots, broccoli, mushrooms and eggplant. Cook, stirring often, until crisp-tender, 8-10 minutes. Add potatoes and tomatoes; cook, stirring often, 3 minutes.  Meanwhile, in small bowl, mix sauce ingredients. Add sauce to skillet and simmer 5 minutes, until liquid has thickened slightly. Serve right away. Makes 4 servings.
A great snack chip

4 whole wheat pita bread rounds
Butter-flavored cooking spray
1 teaspoon garlic powder
1/2 teaspoon paprika
1/4 teaspoon ground red pepper

Split each pita bread round into 2 rounds. Spray the rough side with butter-flavored cooking spray. Combine remaining ingredients and sprinkle evenly over pita breads. Cut each round into 8 wedges (use a pizza wheel cutter).  Place wedges on a baking sheet coated with cooking spray. Bake at 300 for 20 minutes or until lightly browned and crisp.  Yield: 64 chips. Store in an airtight container for up to 1 week.
  Tofu Crackers - Low GI! 
These crispy low GI "crackers" are great for dipping.
1 block of tofu (the hard kind, not soft)
oil for deep frying

Slice the tofu into 1/8 inch thick slices (a cheese slicer makes this easier). Deep fry until crispy. Drain. They may be seasoned with your favorite seasonings, used for dips, or just eaten as a crispy snack.
  Amazing Cheese Souffle 
Yes, its fattening, but when it's time to go all out, try this recipe. Although it takes almost an hour to bake, it requires only minutes to prepare and it is foolproof! This is from a very readable and humorous cookbook called Beat That!, by Ann Hodgman.

2 tsp sweet butter, softened
6 large eggs
1/2 cup heavy cream
1/3 cup grated Parmesan cheese
1 tsp dry mustard
1 tsp pepper
1/2 tsp salt
1 pinch cayenne pepper
1/2 lb extra sharp Cheddar, in 1/2 inch cubes
11 oz cream cheese, in 1 inch cubes

Preheat the oven to 375 degrees. Use the butter to grease a 5 cup soufflé dish. Put the eggs, cream, Parmesan cheese, mustard, pepper, salt and cayenne into a food processor or blender. With the motor running, add the Cheddar, piece by piece. With the motor still running, add the cream cheese, piece by piece. After all the cheese is added, process or blend for 30 seconds. It will be very thick. Pour/scrape the mixture into the prepared dish and bake for 50 to 60 minutes. Don't open the oven door for the first 50 minutes. Serve immediately.
Yield: 6 servings.
  Red Beans, Barley & Sausage Stew 
This crock-pot stew is reminiscent of red beans and rice. It takes just a few minutes in the morning to toss the ingredients into the crock-pot. You'll come home to a ready and waiting hearty meal. (Note: The beans need to be soaked the night before.)

1 lb uncooked red kidney beans
46 oz can chicken broth
2 cups water
1 lb smoked sausage, sliced
1 cup barley
2 bay leaves
1/2 tsp garlic powder
1 tsp thyme

The night before, rinse beans, place in a large bowl with water to cover and soak overnight. Drain and rinse beans. Put all ingredients in a large crock-pot, stir, cover and cook on low for 8 hours.
Yield: 8 servings.
  Bleu Cheese Steak 
An easy way to turn your favorite grilled steak into something special.

1 steak (your favorite cut)
1/8 lb bleu cheese (2 oz)
1 Tbsp fresh lemon juice

Grill the steak to desired doneness. Just before the steak is ready, heat the cheese and lemon juice together over low heat to make a sauce. Place steak on serving plate, pour sauce over top and serve immediately.
Yield: 1 serving.
  Chicken LeRici 
A delicious, low GI recipe from Deanie Comeaux Bahan's cookbook, Sugar free New Orleans: A cookbook based on the Glycemic Index.

1/2 lb. fresh mushrooms
8 whole chicken breasts without bones
8 thin slices lean ham
8 slices mozzarella cheese
Salt and cayenne to taste
1/3 cup olive oil
3 tblsp. chopped green onions
2 cups light sour cream

1. Clean mushrooms and slice into thick slices. Set aside.
2. Clean chicken, removing skin and all fat. Pat dry. Slit breasts lengthwise, but not all the way through, to form a pocket. Put the ham and the cheese inside the pocket. Season with salt and pepper. Roll the chicken up with the opening to the inside. Secure with a toothpick. Sprinkle each roll generously with paprika. Heat the olive oil in a heavy frying pan and brown the chicken rolls. Remove the chicken with a slotted spoon to a casserole dish.
3. In the remaining olive oil, sauté the mushrooms and green onions for about 5 minutes on medium heat. Add sour cream and blend well. Pour the sour cream and mushroom mixture over the chicken. Cover tightly with foil and
bake at 350 degrees for 55 minutes or until done.
  Hungarian Beef Barley Stew Low GI! 
A delicious and very satisfying main dish stew.

2 Tablespoons vegetable oil
1 1/2 lbs beef stew meat, cut in 1/2" cubes
1 large onion, chopped
2 garlic cloves, minced
1 28 oz can tomatoes, undrained
3 cups water
3/4 cup pearled barley
1 Tablespoon sweet Hungarian paprika
2 tsp salt
1/4 tsp caraway seeds
1 cup sour cream

Heat oil in a 4 quart sauce pan or Dutch oven. Brown meat in oil in two batches. Add onion and garlic and cook until onion is tender. Drain off excess fat. Stir in remaining ingredients except sour cream. Bring to a simmer. Cover and reduce heat to low and simmer, stirring occasionally, meat and barley are tender (about 1 hour). Ladle into individual serving dishes, topping each with sour cream.  Yield 6 - 8 main dish servings.
  Aromatic Chicken & Lentils 
The cinnamon makes this easy dish very special.

1 tablespoon oil
2 cups leeks -- chopped
2 cups raw sweet potatoes -- cubed
2 tomatoes -- peeled & chopped
1 tablespoon herbs de province
1/2 cup dry white wine
2 tablespoons tomato paste
2 teaspoons cinnamon
1 1/2 cups lentils
3 cups chicken broth
1 chicken -- skinned & cut up

Preheat oven to 400. In a large heavy oven proof casserole, heat the oil. Sauté the leeks, carrots, tomatoes and herbs de provence for 5 minutes. Stir in wine, tomato paste, cinnamon, lentils, and broth. Bury the chicken pieces in this mixture. Cover and bake 1 1/2 hours or until the chicken is cooked and the lentils are tender.  Yield: 4 servings.
  Chicken Taco Filling 
This very popular recipe is all over the Internet with good reason. It is simple (three ingredients), easy (5 minutes of your time), delicious and versatile. Use this flavorful meat in soft tacos, hard tacos, nachos, burritos, salads, or almost anywhere.

1 packet taco seasoning (or 4 Tablespoons bulk taco seasoning)
1 cup chicken broth
1 pound boneless skinless chicken breasts

Dissolve taco seasoning into chicken broth. Place chicken breasts in crock-pot and pour chicken broth over. Cover and cook on low for 6-8 hours. With two forks, shred the chicken meat into bite-sized pieces. Use in soft tacos, hard tacos, burritos, nachos, etc. To freeze, place shredded meat into freezer bags with the juices. Press out all the air and seal.
  Chicken with Balsamic Vinegar 
This popular recipe has been printed everywhere. If you've passed it by before because of the vinegar, now is the time to try it. It's great!

4 boneless, skinless chicken breast halves
3/4 lb small mushrooms, quartered
2 Tbsp flour
salt and pepper
3 Tbsp olive oil
6 garlic cloves, peeled
3 Tbsp balsamic vinegar
3/4 cup chicken broth
1 bay leaf
1/4 tsp thyme
1 Tbsp butter

Season the flour with salt and pepper and dredge the chicken breast halves in it. Shake off excess flour. Heat the oil in a heavy skillet and cook the chicken over moderately high heat until nicely browned on one side, about 3 minutes. Add the garlic cloves. Turn the chicken pieces over and scatter the mushrooms over all. Continue cooking, shaking the skillet and redistributing the mushrooms so they cook evenly. Cook about 3 minutes. Add the Balsamic vinegar and broth, the bay leaf and thyme. Cover closely and cook over moderately high heat about 10 minutes. Turn the pieces occasionally as they cook. Transfer the chicken to a warm platter and cover with foil. Let the sauce cook, uncovered, over moderately high heat about 7 minutes. Swirl in the butter. Remove the bay leaf. Pour the sauce and mushrooms over the chicken and serve.  Yield: 4 servings.

  Joe's Special 
A very tasty and satisfying one-dish meal. This classic recipe San Francisco diner recipe is from The Los Angeles Times.

1/2 lb fresh spinach, chopped;
OR 10 oz frozen chopped spinach, defrosted
1 tablespoon olive oil
1 tablespoon butter or margarine
1 pound ground beef
1 small onion, diced
1/2 teaspoon dried basil, crushed
1/4 teaspoon dried marjoram, crushed
1/4 teaspoon dried oregano, crushed
1 teaspoon salt
1/4 teaspoon black pepper
4 eggs

If using frozen spinach, place in strainer and drain well. Heat oil and butter in large, heavy skillet. Add ground beef and cook, stirring, until browned and crumbly. Drain. Add onion and cook until tender but not browned. Stir in basil, marjoram, oregano, salt and pepper. Stir in drained spinach and cook until liquid in spinach has evaporated. Beat eggs, add to meat mixture and cook, stirring, until eggs are set.  Yield: 4 servings

  Pizza Beans 
A delicious mélange of pinto beans and pizza ingredients, cooked effortlessly in the crock-pot. From Mabel Hoffman's Crockery Cookery.

1 pound pinto beans
3 1/2 cups water
4 tomatoes -- chopped
1 onion -- chopped
1/4 cup chopped red or green bell pepper
1 clove garlic -- crushed
1 teaspoon salt
1/2 teaspoon dried oregano
1/4 teaspoon dried rosemary
1 cup shredded mozzarella cheese
1/4 cup grated parmesan cheese

Rinse beans, removing any foreign objects. Place in a large bowl and cover with water and allow to soak at room temperature overnight. In a slow cooker, combine beans, water, tomatoes, onion, bell pepper, garlic, salt, oregano, and rosemary. Cover and cook on High 6 to 7 hours or until beans are tender. Top with mozzarella, then parmesan cheese. Cover and cook another 10 minutes or until cheese melts.  Yield: 10 - 12 side dish servings or 6 - 8 main dish servings.
  Spinach & Sausage Stuffed Pasta Shells 
Here is a good way to make a little meat go a long way. These are good
enough to serve company! I found this recipe in a great little booklet called, Dinner on the Double, by Better Homes and Gardens.

32 jumbo pasta shells
1 lb bulk pork sausage, cooked and drained
10 oz frozen chopped spinach, thawed and drained
4 eggs, beaten
2 cups ricotta cheese
2 cups shredded mozzarella cheese
2 cups shredded cheddar cheese
3 cups of your favorite spaghetti sauce

Cook pasta shells according to package directions. Drain and rinse with cold water and drain again. Combine remaining ingredients, except spaghetti sauce, in a large bowl and mix well. Fill each pasta shell with 3 tablespoons of filling. Place in a baking dish and top with spaghetti sauce. Bake at 350 degrees until heated through, about 30 minutes.

To freeze: Freeze before baking. You may freeze individually wrapped shells without sauce, or freeze sauce-topped shells in baking dish.  Yield: 8 servings.
  Transylvanian Gulyas 
A hearty Hungarian goulash with pork, sauerkraut and smoked sausage. From You've Got It Made, by Marion Burros.

3 cloves garlic, minced
3 onions, finely chopped
2 green peppers, cut into strips
5 tablespoons vegetable oil
5 slices bacon, diced
3 tablespoons sweet Hungarian paprika
3 pounds lean, boneless pork, cubed
Freshly ground black pepper, to taste
1-1/2 teaspoons caraway seeds
3 pounds fresh sauerkraut
1-1/2 pounds smoked sausage
16 ounces sour cream

In a large pot, sauté the garlic, onions and peppers in hot oil and bacon for 5 minutes, over low heat, stirring frequently, until onions are light golden. Remove pot from heat and add paprika. Mix well. Add pork cubes and stir to coat. Return to heat and cook over low heat for a few minutes, stirring continuously to make sure the paprika does not burn Season with pepper and caraway seeds and mix well. Add enough water to cover meat; cover and pot and simmer for 45 minutes. While meat is cooking, wash sauerkraut under cold running water and squeeze dry. Add sauerkraut to meat and cook another 15 minutes or until meat is done. Slice sausage and add to stew. This dish is best prepared a day ahead and refrigerated, or it may be frozen at this point. To serve, reheat thoroughly; reduce heat to a simmer and stir in sour cream. Do not allow to boil.  Yield: 16 to 18 servings.
  Dillicious Lemon Chicken 
An easy, flavorful low-fat, low carbohydrate dish from The Looney Spoons Low Fat Cookbook.

1 cup of low-fat sour cream
1 Tablespoon minced fresh dill (or 1 teaspoon dried)
1 teaspoon lemon pepper or regular pepper
1 teaspoon lemon zest
4 boneless, skinless chicken breasts

Preheat oven to 425 degrees. Combine sour cream, dill, lemon pepper, and lemon zest in a small bowl. Spray a medium casserole dish with nonstick cooking spray. Spread 1/4 of the lemon dill sauce over the bottom of pan. Arrange chicken breasts on top of sauce in a single layer. Pour remaining sauce over chicken. Spread evenly. Bake uncovered for 30-35 minutes, until chicken is tender and no longer pink.  Yield: 4 servings
  White Chili 
This flavorful recipe turns leftover chicken or turkey into a delicious, fragrant dish.

3 cups chicken broth
2 19 oz cans cannelloni beans (white kidney beans)
1 onion -- chopped
2 garlic cloves -- minced
4 ounces canned chopped green chilies
2 teaspoons oregano
1 1/2 teaspoons cumin
1/4 teaspoon ground cloves
1/4 teaspoon cayenne
salt and pepper -- to taste
4 cups cooked chicken

Rinse and drain the beans. Combine all ingredients in a large pot and simmer gently about 1 hour. Serve in bowls topped with grated jack cheese or wrapped in flour tortillas.  Note: This tastes better the second day. It freezes well.
  Scalloped Sweet Potatoes 
A fragrant side dish with a great crunchy topping. Adapted from a Nathalie Dupree recipe. I was very happy to discover canned sweet potatoes that are vacuum packed without any added sugars. The brand in my area is called Taylor.

1 (17 ounce) can water-packed sweet potatoes, drained
3/4 cup heavy cream
1/8 to 1/4 teaspoon freshly grated nutmeg
Freshly ground black pepper
1/4 cup grated Swiss cheese
1 whole wheat matzo cracker, crushed to coarse crumbs
1 1/2 tablespoons butter, melted

Heat oven to 350 degrees. Butter a shallow baking dish or pie plate. Arrange sweet potatoes in dish. Combine cream with salt, nutmeg and pepper and pour over potatoes. Mix together the cheese and cracker crumbs and spread evenly over the top. Drizzle with melted butter. Bake in preheated oven 25 minutes until browned and bubbling.  Yield: 2 - 3 servings.
  Sweet Potato Casserole 
Sweet potatoes are the only potatoes with a low GI value, but most holiday recipes for them are loaded with sugar, marshmallows and other sweets. I found a wonderful, unique sweet potato recipe that can be made in the oven or in the crock-pot. It has a very sophisticated flavor and is perfect for celebrating Thanksgiving. I was very happy to discover canned sweet potatoes that are vacuum packed without any added sugars. The brand in my area is called Taylor. It really cuts preparation time.

2 cans (17 oz. each) sweet potatoes (not in syrup), mashed
Or 4 - 5 cups of fresh cooked and mashed sweet potatoes
1/2 cup milk
1/4 cup dry sherry
6 tablespoons butter, softened
1 teaspoon freshly grated lemon peel
1/2 teaspoon salt
1/4 teaspoon nutmeg
Dash cayenne pepper
4 eggs, beaten

In a large bowl, beat sweet potatoes, milk, sherry, and butter with an electric mixer until smooth. Add remaining ingredients and beat well. To bake in the oven, pour into a greased 3 quart soufflé dish or other large deep casserole dish. Bake at 375 degrees for about 1 hour and 15 minutes, until set. To cook in a crock-pot, pour into greased crock-pot. Cover and cook on HIGH setting for 1 hour, then turn to LOW setting for 3 to 4 hours.
Yield: 6 to 8 servings.  From "Rival Crock-pot Cooking".
  Creamy Orzo with Peppers 
The mild green chilies and roasted red peppers are the perfect foil for the creamy orzo. Adapted from Key Gourmet.

1 cup orzo (rice shaped pasta)
>1/2 cup diced roasted red peppers
4 ounce can chopped mild green chilies
1 cup sour cream
1 cup shredded mozzarella cheese

Preheat oven to 450 degrees.
Cook orzo in a pot salted boiling water until tender, about 8 - 10 minutes. Drain. Meanwhile stir together the red peppers, green chilies and sour cream. Add orzo and stir well. Stir in mozzarella cheese quickly. Place orzo in a shallow greased baking dish. Bake in oven until hot and beginning to turn golden, about 10 - 15 minutes.
Yield: 6 side dish servings.
  Crock-pot Refried Beans 
These are so easy and so good and you may adjust the spices to your liking. You must soak the beans the night before.

1 lb dry pinto beans
4 cups water
1 cup brewed coffee
3 cloves minced garlic
1 onion, diced
1 Tablespoon ground cumin
2 teaspoons chili powder
1 1/2 teaspoons oregano
1 teaspoon salt

Rinse beans, discarding any foreign matter. Place in a large bowl, cover with water and allow to soak at room temperature overnight. Drain beans and place in a crock-pot along with remaining ingredients. Stir well, cover and cook on low all day, about 8 - 10 hours, until tender. Use a potato masher to mash well and stir with a wooden spoon. Continue to mash and stir until desired consistency. These freeze well.
  Golden Oats 
I've been experimenting with rolled oats (oatmeal) because it is a low GI food and discovered this wonderfully different side dish in an old Quaker Oats recipe booklet. The cooking method results in a the oats fluffing up and separating, becoming full, round and delicately golden brown. You can experiment with many variations of this recipe, using different liquids and adding onions, mushrooms or other vegetables to create a pilaf.

1 1/2 cups old fashioned rolled oats
1 egg, beaten
3 tablespoons butter
3/4 cup broth (I used chicken)
1/4 teaspoon salt

Combine oats and beaten egg in a bowl; mix until oats are thoroughly coated. Melt butter in a 10" skillet; add oats and cook over medium heat, stirring constantly, 3 to 5 minutes or until oats are dry, separated and lightly browned. Add broth and salt and continue cooking, stirring occasionally, 2 to 3 minutes or until liquid evaporates.
Yield: 4 1/2-cup servings
  Bulgur Stuffing 
Try this stuffing substitute. All the flavor of stuffing but made with low GI bulgur.

1 small onion, chopped
2 ribs celery, chopped
8 medium mushrooms, chopped
2 tablespoons butter
3 cups chicken broth
3/4 teaspoon ground sage
1/2 teaspoon thyme
salt and pepper to taste
1 cup bulgur

In a medium saucepan, sauté onion, celery and mushrooms in butter until onion is softened. Add chicken stock and seasonings and bring to boil. Stir in bulgur and simmer for 15 minutes on low, uncovered, stirring once or twice. Remove from heat, cover and allow to stand for 10 minutes. Fluff and serve. This reheats well, so it may be made in advance. You can embellish this like any stuffing recipe with cooked crumbled pork sausage, nuts, etc.
Yield: 6 servings.
  Shirred Egg Supreme 
A wonderful baked egg dish for any time of the day. Call it Pizza Eggs and the kids will love it.

1/2 tsp softened butter
4 Tbsp tomato sauce, pizza sauce or spaghetti sauce
1 small slice mozzarella cheese
1 egg
salt and pepper to taste
1 tsp grated Parmesan cheese

Preheat the oven to 350 degrees. Use the butter to butter an individual baking dish or large custard cup. Place 2 tablespoons of sauce in it and then mozzarella cheese. Carefully break the egg into the dish. Season with salt and pepper. Top with remaining 2 tablespoons sauce and sprinkle with Parmesan. Bake for about 12 - 15 minutes, until eggs are set. The white will be cooked, the yolk will be liquid, like a soft-boiled egg.  Yield: 1 serving.
  Low GI Breakfast Cookies 
A moist and chewy cookie reminiscent of granola bars.

1 cup Special-K cereal
1/3 cup rolled oats (oatmeal)
2 tbsp All Bran cereal
2 tbsp fructose (or artificial sweetener equivalent to 2 Tbsp sugar)
2 tbsp milk powder
2 tbsp peanut butter
1 tsp vanilla extract
1 egg, lightly beaten

In a medium bowl, combine Special-K, rolled oats, All-Bran, fructose and milk powder. Blend together peanut butter, vanilla, and egg until smooth. Pour peanut butter mixture over dry ingredients; stir until well blended. Drop mixture by spoonfuls onto a wax paper lined dinner plate. There should be 8 to 10 "blobs". Use wet fingers to push mixture from spoon and shape. Microwave at High Power (100%) 1 1/2 to 2 minutes until set. Allow to cool. Yield: 8 to 10 breakfast cookies.
  Low GI Pancake 
Very simple and delicious. Serve with sugar-free syrup.

2 eggs
1/2 cup cottage cheese
1 Tbsp oil
3/8 cup rolled oats (regular uncooked oatmeal)
1/8 tsp salt
1/2 tsp vanilla
1 tsp Sweet & Low Brown Sugar Substitute

Place all ingredients in a blender or food processor and blend until well mixed, less than 10 seconds. Grease and preheat a griddle. Drop batter by 1/8 cupfuls onto hot surface. Turn pancakes when bubbles appear on surface and cook an additional minute, until lightly golden.  Yield: 8 small pancakes.
  Low GI Pie Crust: Special K 
Use this pie crust in place of graham cracker crusts. Fill it with puddings, gelatin desserts, or sugar free ice cream.

3 cups Special K cereal (for 1 1/2 cups crumbs)
1/2 teaspoon cinnamon
2 tablespoons fructose
4 tablespoons butter, melted

Preheat oven to 350 degrees. Place the cereal in a plastic bag and seal. Use a rolling pin to crush the cereal into crumbs, turning and shaking the bag frequently to make a consistent crumb. You will have 1 1/2 cups of crumbs.
Pour crumbs into a medium bowl stir in cinnamon and fructose. Pour in melted butter and stir with a fork until well blended and evenly distributed. Press the crumb mixture into pie dish. It will not stick as well as a traditional graham cracker crust, just press gently. It will firm up after baking. Bake for 5 to 7 minutes, until set. Cool slightly, then fill as desired.
  Lemon Cloud 
A scrumptious cross between lemon mousse and lemon cheesecake. This easy dessert also has low-fat and diabetic variations that are as good as the original.

3 oz box lemon Jell-O
1 cup boiling water
8 oz package of cream cheese -- softened
15 oz can evaporated milk
1 cup granulated sugar
1 teaspoon vanilla

In a small bowl, dissolve lemon jell in boiling water. Place in refrigerator until it starts to thicken. Place the can of evaporated milk in the freezer, along with the large mixing bowl, to chill. When jell begins to thicken (about the consistency of egg whites) and milk is chilled, proceed with recipe. In the small mixing bowl, beat the cream cheese and sugar until well blended. Add the thickened Jell-O and blend until well mixed, scraping down the sides often. In the chilled large mixing bowl, mix the well chilled evaporated milk and vanilla and beat until stiff peaks form. Fold in the Jell-O/cream cheese mixture and beat at low speed until well blended, scraping the sides of the bowl often. Since all the ingredients are white, it is hard to tell if the Jell-O is well distributed, so blend thoroughly.
Divide the mixture among 6 footed dessert dishes and chill for several hours. May also be poured into a pie crust.
Diabetic variation: Use sugar-free Jell-O and substitute 12 packets of Equal for the sugar.
  Eggnog Pudding 
This is a wonderful way to doctor up instant pudding mix to taste just like rich and fragrant eggnog. Use the sugar-free pudding or regular, depending on your dietary requirements. From Quick Cooking magazine.

2 cups cold milk
1/2 tsp ground nutmeg
1/4 tsp rum extract
1 small box instant vanilla pudding mix, sugar-free or regular

In a medium bowl, stir together the milk, nutmeg and rum extract. Add the pudding mix and beat for two minutes. Pour into individual serving dishes, garnish with additional nutmeg if desired, and chill until set.
Yield: 4 servings, 1/2 cup each.
  Low GI Cheesecake 
This recipe uses a crust made from Special K cereal and contains fructose instead of sugar in the cheesecake.

1 Special K pie crust
16 ounces cream cheese, softened
1/2 cup fructose
1 tsp vanilla
2 eggs

Preheat oven to 350 degrees. Beat cream cheese until soft and fluffy. Blend in fructose and vanilla. Add eggs, one at a time, beating thoroughly after each one until mixture is smooth. Pour mixture into pie shell. Bake for about 50 minutes, until set. Allow to cool and refrigerate several hours.
Yield: 6 to 8 servings.
  Low GI "Apple" Crisp 
One of the toughest concepts of the Sugar Busters and other low GI diets is the limitation to consume fruit all by itself, not mixed with any other ingredients. Here is a mock Apple Crisp that is acceptable because it utilizes zucchini, a vegetable that has a low GI value. People never guess that this dish contains zucchini.

1 jumbo zucchini
1 cup fructose
1 teaspoon cinnamon
1/4 teaspoon nutmeg
2 Tablespoons 100% whole wheat flour


1 cup 100% whole wheat flour
1/3 cup fructose
1/2 teaspoon cinnamon
3/4 cup rolled oats (regular)
1/2 cup butter, melted

Preheat oven to 350 degrees. Bring a large pot of water to a boil. Peel and trim zucchini. Slice it lengthwise into quarters. Cut all the seeds out. Slice the zucchini into slices that resemble apple slices. You should have about 6 cups of slices. Boil the zucchini slices in the boiling water for 3 minutes. Drain well. Mix together the 1 cup fructose, 1 teaspoon cinnamon, 1/2 teaspoon nutmeg, and 2 tablespoons whole wheat flour. Sprinkle over the zucchini slices and toss to coat evenly. Place zucchini slices into a greased 8 or 9 inch square baking pan. Mix the remaining ingredients together to make the crumb topping. Distribute it evenly over the zucchini. Bake for 45 minutes, until topping is browned and crispy. May be served warm, cold or at room temperature.  Yield: 6 to 8 servings.
  Low GI Chocolate No Bake Cookies 
When you have a craving for something extra chocolaty, this will satisfy it! They are very fudgy, more a confection than a cookie. Best of all, they are extremely quick and easy to make.

1/2 cup cocoa powder
1 1/3 cups fructose (for regular cookies, use 2 cups sugar)
1/4 cup butter
1/2 cup milk
1/2 cup peanut butter
3 cup quick oats
1 teaspoon vanilla extract

Stir first 4 ingredients together in a medium saucepan and bring to a boil. Allow to boil for one full minute after it reaches a rolling boil. Add the peanut butter and vanilla. Stir in oatmeal. Drop by teaspoonfuls onto a wax-paper covered cookie sheet. Place in refrigerator to cool.
Yield: about 3 dozen.
  Crunchy Pea & Cheese Salad 
I don't even care for peas, yet I love this creamy salad.

10 ounces frozen peas
1 cup celery -- sliced thin
8 oz water chestnut slices -- rinsed and drained
1/4 cup sweet onions -- finely chopped
1/2 cup green pepper -- diced 1/4 inch
1 cup Monterey jack cheese -- diced 1/4 inch
8 ounces ranch salad dressing
1/2 cup sour cream
1 teaspoon Dijon mustard
1 cup sunflower seeds
2 tablespoons bacon bits -- optional

In a large bowl toss together the peas (still frozen), celery, water chestnuts, onion, green pepper and cheese. In a small bowl, stir together the ranch dressing, sour cream and Dijon. Pour dressing over vegetables and stir to combine. Sprinkle in bacon and sunflower seeds and stir well. Chill for several hours.
Yield: 4 main dish servings.
  Tuscan Tuna & Bean Salad 
Although simple to make, this salad has a complexity of flavors and textures that makes it a classic in Italy. This recipe is from The Classic Italian Cookbook by Marcella Hazan.

20 oz can cannelloni beans (white kidney beans)
1/2 red onion, sliced thinly
salt to taste
1 can oil-packed tuna, drained (Italian, if possible)
1/3 cup olive oil
2 tsp red wine vinegar
freshly ground black pepper to taste

Rinse and drain the beans and place in a bowl. The original recipe recommends soaking the sliced onion in two changes of cold water for 1/2 hour, to sweeten it. I've never tried this (no time) and it works out fine. Add the onions and season with salt. Add the tuna, breaking into large flakes. Add the oil, vinegar and pepper and toss well.  Yield: 4 servings
  Straciatella Alla Romana 
This is an Italian-style egg-drop soup using just three ingredients and taking just a few minutes to make. Be sure to use real, freshly grated -
parmesan cheese and a good quality chicken stock (homemade is best).

3 eggs
3 Tbsp freshly grated Parmesan cheese
6 cups chicken stock

Beat the eggs until frothy and stir in the cheese. Bring the broth to a gentle boil, pour in the egg mixture, stirring gently until eggs are set.  Yield: 4 servings
  Sweet Potato & Blue Cheese Soup 
This is a very delicious and elegant soup. Don't be put off by the name of it, the ingredients work perfectly together.

2 lbs sweet potatoes, peeled and cut into chunks
6 cups of water
3 packets of chicken bouillon (optional)
2 Tablespoons fresh lemon juice
4 ounces of blue cheese, crumbled
salt and pepper to taste
cream for garnish
toasted walnuts for garnish

In a medium soup pot, cook sweet potatoes in water with bouillon until tender. Drain, reserving cooking liquid. Cool slightly and puree in blender with cooking water. Return puree to stove, stir in lemon juice, blue cheese, and salt and pepper to taste. Simmer gently 10 minutes until cheese is melted. Do not allow to boil. Ladle into serving bowls and garnish with a few drops of cream and walnuts.
Yield: 4 - 6 servings.
  Tomato Bisque 
This easy soup, made with canned tomatoes and tomato juice, can be made in advance and it may be served either hot or cold. From Carry Out Cuisine.

4 Tbsp butter
2 onions, chopped
2 garlic cloves, minced
28 oz can whole tomatoes
46 oz can tomato juice
2 bay leaves
8 oz cream cheese
2 cups half and half
Salt and pepper to taste
Croutons for garnish

Melt the butter in a medium saucepan and sauté the onions and garlic in the over medium heat until soft. Add the tomatoes (undrained), tomato juice, and bay leaves. Simmer 20 minutes, stirring occasionally, chopping the tomatoes with the side of the spoon. Remove from heat and let cool slightly. Puree the solids with some of the
liquid in a blender or food processor, along with the cream cheese. Return to the saucepan. Add the half and half and season to taste with salt and pepper. May be served hot or cold. Garnish with your favorite croutons.
Yield: 8 servings
  Tzatziki Sauce (Greek) - Low Glycemic 
The wonderful Greek sauce typically served on gyros. I even like it as a dip. This recipe is from The Frugal Gourmet.

2 cups plain yogurt
1 small cucumber, peeled, seeded, and shredded
2 clove garlic, peeled and put through garlic press
1 tsp grated onion
1 Tbsp freshly squeezed lemon juice
1 tsp olive oil
1 tsp fresh dill, chopped (1/2 tsp. dried)
salt and freshly ground pepper to taste

Drain yogurt and grated cucumber in a cheesecloth lined colander for several hours. Mix with remaining ingredients and chill. Use as a sandwich sauce for gyros or dip for vegetables.
  Bleu Cheese Dressing 
This wonderful recipe, from The Chart House, must be prepared the night before (or earlier). I doubled the amount of bleu cheese here.

3/4 cup sour cream
1/2 tsp dry mustard
1/2 tsp black pepper
1/2 tsp salt, scant
1/3 tsp garlic powder, scant
1 tsp Worcestershire sauce
1 1/3 cup mayonnaise
8 oz crumbled Bleu Cheese

In a mixing bowl, combine first six ingredients and blend 2 minutes on low speed. Add the mayonnaise and blend for 1/2 minute at low speed, then two minutes at medium speed. Slowly add half the blue cheese and blend at low speed for no more than four minutes. Stir in remaining bleu cheese. Cover and refrigerate 24 hours.
Yield: 12 servings
  Low GI Italian Bread Crumbs 
Commercial bread crumbs are made with white bread and even corn syrup (yes, I was shocked to read it on the label). Here is a recipe for acceptable seasoned bread crumbs. Try rolling boneless chicken breasts or fish fillets
in a beaten egg and then in this mixture before sautéing for a nice crispy coating. From Sugar Bust for Life!

1 box Triscuits
1 cup stone ground whole wheat flour
1/2 cup grated Parmesan cheese
2 tblsp. dried parsley flakes
2 tblsp. Italian seasonings
2 tblsp. garlic powder

1. Place the Triscuits in a food processor and pulverize to crumbs.
2. Add all other ingredients and mix until well blended.
Makes 3 1/2 cups.

  Meat Sauce 
A favorite freezer staple, this one includes ground beef and Italian sausage.

1 lb Italian sausage
2 T olive oil
1 lb ground beef
1 large onion, chopped
12 oz can tomato paste
3 28 oz cans crushed tomatoes
2 c water
4 garlic cloves, minced
4 bay leaves
4 t basil
2 t oregano
2 t salt

Remove sausage meat from casings and crumble. Heat oil in a large pot, add the sausage and cook until browned. Add onions, garlic & beef, and continue cooking until the meat is no longer pink. Drain any excess fat. Press the crushed tomatoes through a food mill or chinois to remove skins and seeds (this step is important). Add remaining ingredients and simmer for two hours, stirring occasionally.
Yield: 12 cups sauce.

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