Low Glycemic Information Low Glycemic Snack Recipes Low Glycemic Recipes
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| 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. |
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| 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. |
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| A “good” snack must be quick and easy to make, taste great and not cause cravings. Here’s a good snack – enjoy. |
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GLYCEMIC INDEX: 54 |
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A tasty low fat, low GI nibble. Spice them up with the suggested flavorings or experiment w/your own combinations. All you need is chickpeas. |
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| Peach Smoothie |
| Two straws in a tall frosted glass of this fruit beverage – a low GI answer to a soda fountain soda! GLYCEMIC INDEX: 19 Nutrients Per Serving: Calories.................69 Fat...........................0g Carbohydrates........14g Fiber.........................1 g 1 medium peach, peeled, or 1/2 cup canned peaches, unsweetened 8 oz nonfat peach yogurt w/artificial sweetener ground cinnamon Slice peach or drain canned peach slices. In a food processor blend fruit and yogurt at high speed for 45 second Pour into 2 tall glasses. Serve immediately. Crushed ice and a sprinkle of cinnamon may be added if desired. Serves 2 |
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| Cheese & Herb Oat Scones |
| These savory scones make a delicious light lunch w/salad or a tasty snack on their own. They are ready to eat as they are! GLYCEMIC INDEX: 60 Nutrients Per Scone: Calories...........106 Fat........................4g Carbohydrate......19g Fiber.................... 3g 1 cup (5 ozs) self-rising flour, sifted 11/2 teaspoons baking powder 1 cup (41/2 ozs) unprocessed oat bran 2 tablespoons (1 oz) butter 1/2 cup (4 ozs) 2% milk 2 tablespoons water 1/2 cup (2 ozs) grated low fat cheddar cheese 2 teaspoons chopped fresh parsley 2 teaspoons chopped fresh basil or 1 teaspoon dried basil leaves 1 teaspoon dried rosemary leaves Sift the flour and baking powder into a large bowl, stir in the oat bran. Rub in the butter Make a well in the center and add the milk and half the water. Mix lightly with a knife, adding extra water if necessary, to make a soft dough. Turn the dough onto a lightly floured board and knead gently. Roll out the dough into a rectangle about 1/3 inch thick. Scatter half the cheese and all the herbs over the entire surface. Beginning from a long side, roll up to make a thick sausage. Cut into 1 inch-slices to make little rounds. Place the round side by side on a greased baking pan and sprinkle with the remaining cheese. Bake in a hot over (400 degrees) for about 20 minutes or until golden brown. Serve hot or cold. Makes 10 Scones |
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| Spicy Bean Sauce/Dip |
| This dip is hot to taste but that’s the appeal of it! Use as a dip with crackers or as a tasty pasta sauce. GLYCEMIC INDEX: 60 Nutrients per Serving: Calories..................190 Fat...............................3g Carbohydrate .............26 g Fiber............................7g 2 teaspoons olive oil 1 medium onion (4 ozs) finely chopped 1 medium green pepper (5 ozs) finely chopped 1 teaspoon curry powder 1 teaspoon minced jalapeno 2-3 teaspoons Worcestershire sauce 151/12 oz can kidney beans, drained 1 cup (8 ozs) tomato puree 1 cup (8 ozs) red wine Heat the oil in a nonstick frying pan or small saucepan. Add the onion and pepper and cook for about 5 minutes or soft. Add the curry powder and chili and cook for 30 seconds. Stir in the Worcestershire sauce, beans, tomato puree and wine. Bring to a boil. Reduce heat and simmer, uncovered, for about 20 minutes or until thickened. Serves 4 As A Sauce |
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| Muesli Munchies |
| Crunchy little bite-sized biscuits which make handy low GI snacks. GLYCEMIC INDEX: 56 Nutrients Per Biscuit: Calories..............134 Fat............................7g Carbohydrates.........15g Fiber...........................3g 6 tablespoons (3 ozs) butter 1/4 cup (2 ozs) honey 1 egg 1/2 teaspoon vanilla extract 11/2 cups (10ozs) natural muesli 2 tablespoons sunflower seed kernels 1/4 cup (11/3 ozs) self-rising flour, sifted Melt the butter and honey in a small saucepan. Whisk the egg and vanilla extract together in a large bowl. Add the butter mixture, muesli, sunflower seed kernels and flour to the egg mixture, stir until combined. Place small spoonfuls of the mixture onto a lightly greased baking pan, spacing evenly. Bake in a moderately hot over (375 degrees) for about 10 minutes or until golden brown. Let stand on pan until firm, then loosen and pace on a wire rack to cool. Makes 16 cookies |
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| Oat & Apple Muffins |
| These are a delicious low fat muffing, with moist chunks of apple through them. GLYCEMIC INDEX: 56 Nutrients Per Muffin Calories...................93 Fat...........................1g Carbohydrate.........22g Fiber........................2g 1/2 cup All-Bran cereal 2/3 cup (51/2 oz) 1% milk 1/2 cup (21/2 ozs) self-rising flour 2 teaspoons baking powder 1 teaspoon allspice 1/2 cup (21/2 ozs) unprocessed oat bran 1/2 cup (21/2 ozs) raisins 1 green apple, peeled and diced 1 egg, lightly beaten 1/4 cup (2 ozs) honey 1/2 teaspoon vanilla Combine the All-Bran and milk in a bowl and let stand for 10 minutes. Sift the flour, baking powder and mixed spice into a large bowl. Stir in the oat bran, raisins and apple. Combine the egg, honey (warm the honey first to make measuring easy) and vanilla extract in a bowl. Add the egg mixture and All-Bran mixture to the dry ingredients and stir with a wooden spoon until just combined. Do not over mix. ✓Spoon the mixture into a greased 12-hole muffin tray. Bake in a moderate over (375) for about 15 minutes or until lightly browned and cooked through. Serve warm or at room temperature. If you find them too dry when at room temperature, warm in the microwave (100% power) for 10 seconds before serving. Makes 12 Muffins |
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