The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (14 page)

1. Lay the celery pieces on a cool serving plate. Remove the skin from the Brie and mash with a fork. Mix in the capers.
   
2. Stuff each piece of celery with the filling and garnish with toasted walnuts.
   

Per Serving: Calories: 66 | Fat: 6 g | Protein: 3 g | Protein: 3 g | Sodium: 131 mg | Carbohydrates: 1 g | Sugar: 0.5 g | GI: Low

This cold green bean appetizer is a delicious and healthful start to your meal. Fresh dill has a wonderful aroma and adds the finishing touch to this dish.

Green beans are not always green. They can be yellow and even purple. Green beans of all colors are rich in vitamins A and C. Despite the different appearance, yellow green beans taste the same as their green counterparts.

1. Combine all the ingredients in a bowl.
   
2. Serve cold.
   

Per Serving: Calories: 28 | Fat: 0 g | Protein: 2 g | Protein: 10 g | Sodium: 12 mg | Carbohydrates: 6 g | Sugar: 6 g | GI: Very low

Figs are the fruit of gods and goddesses. Enjoy them!

1. Peel and julienne the carrots. In a medium pot, heat the citrus juices on medium-high. Add the carrots, cover, and steam until al dente, about 10–12 minutes. Remove them from the heat and let cool.
   
2. Cut the figs into wedges. Mound the carrots on serving plates and arrange the figs around the carrots. Sprinkle the olive oil and capers on top, and serve.
   

Per Serving: Calories: 93 | Fat: 2.5 g | Protein: 1.5 g | Sodium: 94 mg | Fiber: 3 g | Carbohydrate: 18 g | Sugar: 11 g | GI: Moderate

This simple bean salad is enough to feed a small crowd at a potluck or picnic. Serve with grilled meat hot off the barbecue and a fresh green salad.

If you need to speed up the prep time, substitute 2 (12-ounce) cans of black-eyed peas for 1 pound of dried peas and use your favorite bottled salad dressing. The final result will turn out just as well.

1. Soak the peas in enough water to cover them for 6 hours or overnight. Drain well.
   
2. Transfer the peas to a large saucepan. Add water to cover. Place over high heat and bring to a boil. Let the peas boil until tender, about 40 minutes; do not overcook them.
   
3. Drain the peas well, and transfer them to a large bowl. Stir in the Italian Dressing and let cool.
   
4. Add all the remaining ingredients and mix well.
   

Per Serving: Calories: 224 | Fat: 13 g | Protein: 3 g | Sodium: 939 mg | Fiber: 8 g | Carbohydrates: 25 g | Sugar: 11 g | GI: Low

Highly nutritious and full of vitamins and fiber, this salad is ideal for breakfast or as a side. Quinoa (pronounced “keen-wah”) is a seed that can be used much like a grain and has a texture very similar to couscous.

Jicama, also known as a Mexican turnip, is a lumpy root vegetable with a unique and versatile taste. The jicama’s peel is inedible, but like a potato, it can be fried, baked, boiled, steamed, or mashed—or eaten raw. Try it as a vehicle for guacamole or use its mild flavor and crunchy texture in fruit salad.

1. Bring the water to a boil. Add the salt and wheat berries.
   
2. Cook the wheat berries until they are crisp-tender, following package directions.
   
3. Place the cooked wheat berries in a large serving bowl. While still warm, toss with the French Dressing. Add the jicama, apple, and grapes. Toss and chill. Place the mixture on plates over the mixed baby greens. Add pepper to taste.
   

Per Serving: Calories: 256 | Fat: 11 g | Protein: 5 g | Sodium: 579 mg | Fiber: 4.5 g | Carbohydrates: 35 g | Sugar: 12 g | GI: Low

In some parts of Italy, polenta is used more than pasta! It is simply cornmeal cooked in boiling water until soft and fluffy like mashed potatoes. When polenta is cooled, it stiffens up, making it useful for frying or grilling. This classic can be used instead of pasta or potatoes. Serve as a base for stews, veggies, or pasta sauces.

1. In a large saucepan, bring the water to a boil. Add the salt. Add the cornmeal in a thin stream, stirring constantly. Reduce the heat to low; continue to stir for 20 minutes or until the polenta comes away from the pot.
   
2. Stir in the butter, cheese, and pepper. Garnish with parsley.
   

Per Serving: Calories: 68 | Fat: 4 g | Protein: 2 g | Sodium: 813 mg | Fiber: 3 g | Carbohydrates: 6 g | Sugar: 3 g | GI: Moderate

This side dish or snack is a great fall dish. It smells amazing and will give you the carbohydrate boost your glycogen storage needs.

1. Preheat the oven to 350°F.
   
2. Place the squash in a 9 × 11 baking dish. Sprinkle with the cinnamon and nutmeg.
   
3. Bake for 30 minutes or until tender and slightly brown.
   

Per Serving: Calories: 93 | Fat: 0 g | Protein: 1 g | Sodium: 7 mg | Fiber: 3 g | Carbohydrate: 24 g | Sugar: 12 g | GI: Moderate

Dress up your everyday green beans with toasted pine nuts, crispy prosciutto, and fresh sage.

Place nuts or seeds in a dry skillet over medium-low heat and cook for 3–5 minutes. Nuts will have a nutty scent and will be slightly browned.

1. Boil water in a large pot. Add the green beans to the pot and simmer until they are crisp-tender, about 4 minutes. Drain the green beans.
   
2. Spray a large frying pan with cooking spray and place over medium heat. Add the prosciutto and cook, stirring, until crisp, about 3–4 minutes. Transfer the prosciutto to a paper towel to absorb any excess oil.
   
3. Add the olive oil to the large pan and return to medium heat. Add the green beans, garlic, sage,
   ¹
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   teaspoon salt, and pepper to the pan. Cook until the green beans begin to brown slightly, about 6–8 minutes.
   
4. Add in the pine nuts, lemon zest, and prosciutto; season with the remaining salt and additional pepper.
   

Per Serving: Calories: 99 | Fat: 5 g | Protein: 5 g | Sodium: 449 mg | Fiber: 5 g | Carbohydrates: 10 g | Sugar: 3 g | GI: Low

This is a classic French dish of stewed vegetables, often including tomatoes and eggplant, served as an appetizer or side dish. Serving it over beans makes it a bit heartier and very satisfying.

Ratatouille is a versatile vegetable stew that can be served hot (either alone or as a side dish), at room temperature, or even cold as an appetizer on toast or crackers.

1. Heat the olive oil in a large sauté pan. Sauté the eggplant, onion, garlic, and zucchini for 5 minutes over medium-high heat.
   
2. Add the tomatoes, herbs, salt, and pepper. Cover and simmer for 10 minutes. In a saucepan, warm the beans. Serve by pouring the vegetables over the beans.
   

Per Serving: Calories: 409 | Fat: 16 g | Protein: 24 g | Sodium: 1,642 mg | Fiber: 31 g | Carbohydrates: 59 g | Sugar: 23 g | GI: Very low

Broccoli rabe is somewhat bitter and has a real snap to its flavor. It is wonderful when poached in boiling water and then sautéed in oil with a bit of garlic and lemon juice. Serve this recipe over rice or pasta, or on its own.

1. In a large saucepan, bring the water to a boil; add the salt and broccoli rabe. Reduce heat and simmer on low for 6–8 minutes. Drain and shock under cold water and dry on paper towels.
   
2. In a medium frying pan, heat the olive oil on medium-low and sauté the garlic for 5 minutes. Cut the broccoli rabe stems in 2 pieces and add to the garlic and olive oil. Sprinkle with the lemon juice, salt, and pepper. Serve with Parmesan.
   

Per Serving: Calories: 81 | Fat: 8 g | Protein: 2 g | Sodium: 1238 mg | Fiber: 1 g | Carbohydrates: 2 g | Sugar: 0 g | GI: Zero

This is a wonderful side dish and is very filling.

While the rice is cooking, sauté the shallots and apple in the olive oil in a medium frying pan on medium for 5 minutes. Mix all the ingredients together in a large bowl and serve immediately.

Per Serving: Calories: 417 | Fat: 32 g | Protein: 8 g | Sodium: 347 mg | Fiber: 4 g | Carbohydrates: 31 g | Sugar: 5 g | GI: Very low

This is a simple, delicious meal that can be made early and thrown in the oven 30 minutes before dinner.

1. Preheat the oven to 400ºF.
   
2. Slice peppers in half vertically and remove the membranes and seeds. Place the peppers in a baking dish.
   
3. Heat the oil in a medium frying pan. Sauté the onion for 2–3 minutes on medium until soft and translucent. Add the garlic and sauté for 1 minute.
   
4. Transfer the onion mixture to a large bowl. Add the beans, tomato, and cilantro, and mix well. Add salt and pepper to season.
   
5. Stuff each pepper half with the bean mixture. Cover the dish with foil and bake for 35 minutes.
   
6. Carefully take the dish from the oven and remove the foil. Sprinkle the cheese on each pepper and return dish to the oven, uncovered. Cook until the cheese is completely melted, about 3–5 minutes.
   

Per Serving: Calories: 420 | Fat: 20 g | Protein: 18 g | Sodium: 1,548 mg | Fiber: 13 g | Carbohydrates: 45 g | Sugar: 9 g | GI: Moderate