The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (11 page)

Per Serving: Calories: 62 | Fat: 4 g | Protein: 5 g | Sodium: 253 mg | Fiber: 2 g | Carbohydrates: 3 g | Sugar: 1 g | GI: Very low

This versatile recipe can make crispy, crunchy crackers or a cracker-like pizza crust. Both are delicious and incredibly easy to make.

1. Preheat the oven to 350°F.
   
2. In a medium mixing bowl, whisk the almond flour, sea salt, rosemary, and basil.
   
3. Make a well in the center of dry ingredients and add the olive oil and egg, mixing thoroughly until you have a stiff dough.
   
4. Place a 12" × 16" sheet of parchment paper on a large baking sheet. Lightly sprinkle almond flour over the parchment paper and place the dough in the middle, on top of the flour. Place a sheet of plastic wrap gently over the dough as a barrier between the dough and the rolling pin. Roll to
   ¹
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   " thickness or roughly into a 10" × 14" rectangle. Score the crackers by gently rolling a pizza cutter over the dough in a crisscross pattern to create about 30–40 (1") squares. For a pizza crust, roll the dough into an 11" × 11" circle.
   
5. For the crackers, bake for 12–15 minutes until crackers are lightly golden brown around the edges. Remove the pan from the oven and allow the crackers to cool for 20 minutes before breaking them apart. Cool completely on the parchment paper and store any leftover crackers in an airtight container for up to 1 week on the counter. Baked crackers will freeze well for up to 2 months in an airtight container.
   
6. For pizza, prebake the crust for 10 minutes until it’s just crispy. Add toppings and bake an additional 10–12 minutes until the toppings have heated through. Allow to cool for 5 minutes and then cut and serve with salad. Cut pizza into 6–8 slices.
   

Per Serving (
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recipe): Calories: 239 | Fat: 21 g | Protein: 8 g | Sodium: 208 mg | Fiber: 3.5 g | Carbohydrates: 7 g | Sugar: 1 g | GI: Very low

This versatile almond flour pastry makes delicious crescent rolls, pie crusts, or single-serving sweet pies.

In a medium bowl, mix 3 peeled, cored, and diced apples,
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teaspoon cinnamon,
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teaspoon nutmeg,
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cup brown sugar. Mix and roll out pastry as directed in the following recipe steps. Cut pastry into 4–6 circles using a cookie cutter. Place 2 tablespoons of the apple filling on one side of each circle, leaving
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⁄
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. Fold the other half of the dough over the filling and crimp the edges closed with a fork. Brush a little melted butter or coconut oil on top of each pie and sprinkle with cinnamon and sugar. Bake 15–20 minutes until pies are golden-brown. Allow to cool 10–15 minutes before eating.

1. Preheat the oven to 400°F. Line a large cookie sheet with parchment paper and set aside.
   
2. In a large bowl, whisk the almond flour, baking soda, and sea salt. Cut in the butter or coconut oil with a pastry blender, until it resembles small peas throughout the mixture. Make a well in the center of the dry ingredients and add the honey and eggs. Stir the wet ingredients into the dry ingredients until you have a stiff dough.
   
3. Shape the dough into two large balls. Refrigerate the balls 10–15 minutes before using. Sprinkle additional blanched almond flour onto the parchment paper or plastic wrap to help keep the dough from sticking. Place the dough on a floured surface. Top with a sheet of parchment paper or plastic wrap and roll the dough out into a 12" circle. Using a pizza cutter, cut into eight triangles.
   
4. Roll up the triangles starting from the wide end to the point, so they look like crescent rolls. Place each roll about 2" apart on baking sheet. If desired, brush the rolls with melted butter or coconut oil.
   
5. Bake for 12–15 minutes until golden brown and slightly puffy.
   

Per Serving: Calories: 249 | Fat: 22 g | Protein: 8 g | Sodium: 175 mg | Fiber: 3.5 g | Carbohydrates: 8 g | Sugar: 2 g | GI: Very low

Floret Salad

Greek Salad

Cucumber Salad with Yogurt and Dill

Mediterranean Tomato Salad

Baby Vegetable Salad

Arugula and Fennel Salad with Pomegranate

Lentil Salad

Portobello Mushroom Salad with Gorgonzola, Peppers, and Bacon

Fig and Parmesan Curl Salad

Apple Coleslaw

Orange Salad

Root Vegetable Salad

Kale and Sea Vegetables with Orange-Sesame Dressing

Spring Greens with Berries

Minty Blueberry Melon Salad

American Fruit Salad

Sweet and Fruity Salad

Shaved Fennel Salad with Orange Sections and Toasted Hazelnuts

Pineapple Onion Salad

Fire-Kissed Cantaloupe Salad

Fruit Skewers with Dip

Red Pepper and Fennel Salad

Crunchy Fruit Salad

Broccoli, Pine Nut, and Apple Salad

Antioxidant Fruit and Nut Salad

Broccoli is one of the most nutrient-dense green vegetables. Try this floret salad to maximize taste while boosting your health.

Broccoli is one of the most healthful vegetables you can eat. Ounce for ounce, broccoli has more vitamin C than an orange and as much calcium as a glass of milk. Broccoli is packed with fiber to promote digestive health and it is quite rich in vitamin A.

1. In a medium bowl, combine the cauliflower, broccoli, red onion, and bacon.
   
2. In a small bowl, whisk the raw honey and walnut oil.
   
3. Combine the honey mixture with the florets and toss.
   
4. Top with the cashews just before serving.
   

Per Serving: Calories: 930 | Fat: 79 g | Protein: 35 g | Sodium: 1,299 mg | Fiber: 2 g | Carbohydrate: 22 g | Sugar: 10 g | GI: Low

Olives are a rich source of oleic acid, a heart-healthy monounsaturated fat. While various types of olives are commonly used in Mediterranean dishes, Greek salads often feature kalamata olives.

Greek shepherds have been making feta cheese for centuries. Originally made from goat’s or sheep’s milk, feta today is produced from pasteurized cow’s milk. In Greece, feta cheese is served in restaurants and homes as a garnish on various types of fresh salads.

1. Place the lettuce, tomato, cucumber, bell pepper, and feta in a large bowl.
   
2. To make the dressing, whisk the vinegar, lemon juice, Italian seasoning, salt, and pepper in a small bowl; mix in the olive oil.
   
3. Coat the vegetables with the dressing.
   
4. Place the salad on plates. Top with capers and olives.
   

Per Serving: Calories: 228 | Fat: 7 g | Protein: 5 g | Sodium: 799 mg | Fiber: 3 g | Carbohydrates: 20 g | Sugar: 1 g | GI: Low

This cool and refreshing salad pairs well with a spicy grilled meat for a relaxing summer barbecue.

This recipe may be modified to make raita, an Indian cuisine condiment. Chop the cucumber into
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" cubes. Substitute 2 tablespoons chopped mint leaves for the dill; add a minced garlic clove and cayenne pepper to taste.

1. Wash and peel the cucumbers; chop into
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   "-thick slices.
   
2. In a medium bowl, combine the cucumber with the yogurt, vinegar, dill, salt, and pepper.
   
3. Serve chilled.
   

Per Serving: Calories: 109 | Fat: 2 g | Protein: 8 g | Sodium: 625 mg | Fiber: 2 g | Carbohydrates: 14 g | Sugar: 5 g | GI: Low

Use juicy tomatoes for this recipe, such as heirloom or beefsteak. You can substitute orange bell pepper for the yellow if needed.

1. Toss the tomatoes, cucumbers, bell pepper, radishes, and parsley in a large salad bowl.
   
2. Sprinkle the garlic, lemon juice, and oil over the salad. Toss to coat. Salt and pepper to taste. Split the spinach among four plates and top with the salad. Serve immediately.
   

Per Serving: Calories: 131 | Fat: 10 g | Protein: 2.5 g | Sodium: 71 mg | Fiber: 2.5 g | Carbohydrate: 7 g | Sugar: 3 g | GI: Low

Use the smallest vegetables available for this salad. Garnish with spicy prosciutto and sweet fennel.

1. In a large sauté pan, heat the olive oil over medium-low and sauté the garlic, onions, haricots verts, fennel, mushrooms, and carrots until the haricots verts and carrots are crisp-tender, about 4–5 minutes.
   
2. Stir in the Champagne vinegar, basil, and parsley. Sprinkle with salt and pepper to taste.
   
3. When the vegetables are at room temperature, arrange the watercress and lettuce on serving plates and spoon on the vegetables. Add tomatoes. Sprinkle with the ham and serve.
   

Per Serving: Calories: 346 | Fat: 20 g | Protein: 19 g | Sodium: 634 mg | Fiber: 5 g | Carbohydrates: 18 g | Sugar: 3 g | GI: Low

Pomegranates pack a high dose of beneficial health-promoting antioxidants. They are in peak season October through January; you can also substitute dried cranberries.

Fennel, a crunchy and slightly sweet vegetable, is a popular Mediterranean ingredient. Fennel has a white or greenish-white bulb and long stalks with feathery green leaves stemming from the top. Fennel is closely related to cilantro, dill, carrots, and parsley.

1. Cut the tops and bottoms off the oranges and then cut away the remaining peel. Slice each orange into 10–12 small pieces.
   
2. Remove the seeds from the pomegranate.
   
3. Place the arugula, orange pieces, pomegranate seeds, and fennel slices into a large bowl.
   
4. Coat the salad with olive oil and season with salt and pepper as desired.
   

Per Serving: Calories: 224 | Fat: 15 g | Protein: 3 g | Protein: 3 g | Sodium: 609 mg | Carbohydrates: 24 g | Sugar: 15 g | GI: Low