Lucy Beale - The Complete Idiots Guide Glycemic Index Cookbook

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Table of Contents

Lucy: To Patrick, Brian, Pat Jr., Christopher, Stephen, and Jessica
Joan: To my husband, Douglas

Introduction

Cooking based on the glycemic index is inspiring. Youll be doing something valuable for yourself, your family, and friends with each meal you prepare. Often, youll find the meals from this cookbook taste better because youll be using many fresh farm-sourced ingredients and interesting spices, herbs, and condiments.

In addition, youll find you wont be spending more time in the kitchen, but that your cooking will be more effective at supporting your health and slimming your waistline.

We designed this cookbook to fit into a busy lifestyle that includes work and evening/weekend activities. Youll find chapters with quick breakfast recipes and one with take-along snacks. Our recipes will accommodate anyonefrom a person who sits down for three square meals a day to one who lives with an irregular schedule and time demands.

If youve chosen this cookbook for yourself or to prepare meals for a family member, know that you can confidently feed the whole family with the recipes in this book. In fact, these recipes dont taste like diet food at all. Theyre that delicious!

If you have a sweet tooth and love desserts, youll find satisfaction in the three chapters of sweet endings that are low to medium glycemic. Every chocolate devotee will treasure the dessert chapter devoted entirely to chocolate.

In writing this cookbook, we enjoyed creating delectable recipes that can improve health, support weight loss, and taste good. Weve both eaten low glycemic for over 10 years and can tell you from our hearts that its been worth it every bite of the way.

How This Book Is Organized

This book is divided into six parts:

Part 1, Cooking the Glycemic Index Way explains the health and weight-loss benefits of eating and cooking based on the glycemic index. Youll learn how to identify high, medium, and low glycemic value foods and understand glycemic load while using the Plate Method of creating balanced meals. Stock your pantry with farm-sourced low-glycemic foods.

Part 2, Good Starts and Snacks, offers you recipes for quick breakfasts and leisurely breakfasts. Youll enjoy delicious breads and find solutions for low-glycemic take-along snacks.

Part 3, On the Light Side, answers the question of what to eat for lunches, appetizers, and snacks. Sauces and condiments give you many ways to jazz up your meals with savory or sweet enhancements. Enjoy soups that can serve as main dishes or accompaniments.

Part 4, Main Dishes, contains recipes for salads, beef, pork, lamb, veal, poultry, and seafood that range from simple to elegant. Weve added a chapter on low-glycemic vegetarian main dishes, too.

Part 5, On the Side, gives you recipes for delicious side dishessalads, vegetables, fruit, potatoes, and grains.

Part 6, Sweet Endings, offers you recipes to satisfy your sweet tooth with fruit desserts, chocolate desserts, cakes, pies, cookies, and puddings.

Extras

We know youre embarking on a new way of thinking about foods and cooking. To boost your confidence and knowledge, this book contains special messages that offer tips, tricks, and tidbits to help you along the way. Look for these elements that will enhance your cooking:

Tasty Tidbits

Use these tips and hints to create delicious eating.

Glycemic Notes

Use these meal preparation and nutrition suggestions so that your expertise never falters.

With these definitions youll be glycemic-savvy in the kitchen and in eating.

Home-Cooked Goodness

Gain information about cooking techniques and the application of the glycemic index to your meals.

Acknowledgments

Lucy and Joan give special thanks to their families, clients, and friends, who have inspired them to create recipes that make glycemic eating delectable, tasty, and easy. Lucy Beale thanks her husband, Patrick, for his helpful support and meal preparation while she was occupied and preoccupied with writing. She also thanks her stepson, Pat Jr., for grammar and editing assistance. Lucy thanks her co-author, Joan, for her careful nutritional calculations and insightful recipe recommendations.

Joan Clark-Warner thanks her husband, Douglas, for his patience and kindness while she edited and wrote nutrition information, and calculated nutrient analysis for the recipes. She also thanks her children, Jenny, Ryan, and Tricia, for their encouragement. And she thanks the author, Lucy, for her expertise, enthusiasm, and creativity.

Lucy and Joan both thank Marilyn Allen of the Allen OShea Literary Agency and Tom Stephens, editor at Alpha Books, for guiding this book from inception through publication. Special thanks to Jennie Brand-Miller for permission to excerpt the glycemic index from her book What Makes My Blood Glucose Go Up and Down? written with Kaye Foster-Powell and Rick Mendosa. And to Rick Mendosa for creating www.mendosa.com, which offers valuable and practical information on the glycemic index.

Special Thanks to the Technical Reviewer

The Complete Idiots Guide Glycemic Index Cookbook was reviewed by an expert who double-checked the accuracy of what youll learn here, to help us ensure that this book gives you everything you need to know about cooking according to the glycemic index. Special thanks are extended to Lisa Vislocky.

Trademarks

All terms mentioned in this book that are known to be or are suspected of being trademarks or service marks have been appropriately capitalized. Alpha Books and Penguin Group (USA) Inc. cannot attest to the accuracy of this information. Use of a term in this book should not be regarded as affecting the validity of any trademark or service mark.

Part 1

Cooking Based on the Glycemic Index

Get set for fun cooking and great eating with the glycemic index as your inspiration. In addition to learning about the many health and weight-loss benefits, youll learn an accessible way to eat balanced meals using the Plate Method.

Use farm-sourced foods when possible and avoid highly processed factory-sourced foods to get the most nutritional and gustatory pleasure from each bite.

Chapter 1

Cooking the Glycemic Index Way

In This Chapter

Low-glycemic eating for taste and health

Menu planning for meals and snacks

The plate method of dishing

As you read this cookbook, youll find that cooking based on the glycemic index comes easily to you. The cooking techniques are the same ones you use now. Whats different are the proportions of ingredients and the use of more natural grains and starches.

You wont need to make excuses or apologies to company, friends, and family about your low-glycemic mealsthe food will be just as savory, delicious, and satisfying as the meals youve made before. And expect rave reviewsglycemic index cooks dish up some of the best and most healthful ingredients in wonderful ways.

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