Adams Media - Glycemic Index: 50 Essential Recipes for Todays Busy Cook

Avon, Massachusetts There are many reasons for using the glycemic index (GI). The glycemic index has been studied for decades and was originally developed as a dietary strategy in the treatment of diabetes. Today, use of the glycemic index has expanded, and it is now used in the treatment of many common health concerns, including obesity and heart disease. Because it teaches a healthy and balanced way of eating, the GI also has a role in disease prevention. The glycemic index ranks carbohydrate foods based on their impact on blood sugar levels after consumption. The higher the GI level of a food, the faster the spike in blood sugar.

Choosing low GI foods helps to control both blood sugar and insulin levels. The first step in using the glycemic index is to know the glycemic index level of different foods. Each pf the 50 recipes provided here is noted with its glycemic index level category. Although following the glycemic index is a beneficial way of eating, other factors play an important role in health, longevity, and weight control. The total amount of calories consumed should be considered when planning meals. Understanding serving sizes for portion control will help you become a better judge of how much food to put on your plate.

In addition to eating right, regular physical activity is a necessary part of a balanced lifestyle. Exercise helps burn excess calories that may otherwise be stored as body fat. In addition, regular exercise can decrease the risk of many of the health concerns that are mentioned in this book. Now that you have decided to improve your health, the glycemic index will help you on your journey! If youd like to explore the glycemic index in more detail, check out The Everything Glycemic Index Cookbook, 2nd Edition , available in both print (978-1-4405-0584-3) and eBook (978-1-4405-0585-0) formats. Smoothie with Chocolate and Coffee At last, a smoothie for grownups! Try this one the next time you are entertaining friends. Dutch process cocoa is a less acidic unsweetened cocoa.

It is less bitter than natural unsweetened cocoa and blends easily with liquids. Serves 2

Ingredients 2 tablespoons instant espresso, dissolved in 2 tablespoons hot water 2 tablespoons Dutch process cocoa, dissolved in cup cold water 1 package sugar substitute, or to taste cup oat bran 1 cups plain low-fat yogurt 1 tablespoon anisette liqueur, optional 6 ice cubes When the coffee and cocoa are dissolved, blend all ingredients in the blender and serve. Per Serving Calories: 196 GI: Low Carbohydrates: 28 g Protein: 12 g Fat: 6 g Banana-Kiwi Smoothie Kiwi fruit are delicious, inexpensive, and a bit exotic. They happen to be loaded with vitamins as well! Serves 2 Ingredients 1 banana, peeled, cut in 2" segments 4 kiwi fruit, peeled, cut into halves Juice of 1 lime 1 cups orange juice 2 tablespoons oat bran or Kashi 4 ice cubes Optional 4 drops hot sauce

1. Place the banana, kiwi, lime juice, and orange juice in the blender and pure.
2. Add the rest and blend until smooth. Serve chilled.

Per Serving Calories: 237 GI: Low Carbohydrates: 65 g Protein: 10 g Fat: 1 g Green Chilies and Egg Souffl Excluding the egg yolks from this souffl helps to reduce saturated fat for a lighter and healthier breakfast. Serves 2 Ingredients 1 cup egg whites Salt and pepper to taste 4 tablespoons unsalted butter cup red bell pepper, chopped 3 tablespoons diced green chilies cup Monterey jack cheese, shredded cup low-fat cottage cheese

1. Preheat the oven to 400F.
2. Whip the egg whites to soft peaks, adding salt and pepper to taste.
3. In a heavy 9" oven-safe pan, melt butter over high heat.
4. Add bell peppers and chilies, season lightly, and cook until tender.
5. Immediately fold the cheese and cottage cheese into the whites and spread out evenly over the peppers and chilies.

   Place in the oven and bake for about 8 minutes until golden on top.

Per Serving Calories: 367 GI: Very low Carbohydrates: 6 g Protein: 24 g Fat: 28 g Heat It Up! For a spicier souffl, add diced jalapeo pepper or Thai chili. Just remember to remove and discard the inner membranes and seeds before chopping the pepper up if you want to keep the heat under control. You may substitute red bell peppers with green, yellow, or orange. Baked Chicken Wings Cayenne pepper is known for its metabolism-boosting properties. Blended with paprika and garlic, cayenne is sure to kick up the heat in these chicken wings. Serves 4 Ingredients 12 chicken wings 3 tablespoons soy sauce tablespoon garlic powder 1 teaspoon paprika 1 teaspoon cayenne pepper 2 teaspoons agave nectar Salt and pepper to taste 1 tablespoon olive oil

1. Wash the chicken wings and pat dry.
2. Combine remaining ingredients except olive oil in a bowl.

   Add wings and coat with mixture. Cover and refrigerate for 1 to 2 hours or overnight.

3. Preheat oven to 425F. Cover a baking dish with aluminum foil. Drizzle foil with olive oil. Place wings in one layer in baking dish.
4. Bake for 40 minutes or until golden brown. Turn the wings over after 20 minutes to allow even cooking.

Per Serving Calories: 211 GI: Very low Carbohydrates: 3 g Protein: 18 g Fat: 14 g Stuffed Mushrooms (Spicy Beef) These disappear rapidly at a party people love them! You can make them in advance and either refrigerate or freeze.

Makes 12 individual mushrooms

Ingredients 2 tablespoons olive oil pound ground sirloin (very lean) 2 shallots, minced 1 clove garlic, minced Salt and pepper to taste 1 teaspoon red hot pepper sauce, or to taste 1 teaspoon fresh gingerroot, minced 1 egg 1 teaspoon Worcestershire or other steak sauce 12 mushrooms, 1"1" across, stems removed Nonstick spray, as needed 6 teaspoons fine white bread crumbs

1. Preheat the oven to 400F. Heat the oil and brown the sirloin, shallots, and garlic. Stir in the seasonings, egg, and Worcestershire sauce. Set aside while you clean and stem the mushrooms.
2. Set mushrooms on a baking sheet that you have prepared with nonstick spray. Stuff mushrooms. Sprinkle with bread crumbs.
3. Bake for 30 minutes, until tops are brown and mushrooms are sizzling.

Per Serving Calories: 54 GI: Low Carbohydrates: 2 g Protein: 3 g Fat: 4 g Marinated Baby Artichoke Hearts Heres where frozen artichoke hearts work perfectly! They save you the time and energy of cutting out the choke and removing the leaves of fresh artichokes, and they taste delicious when marinated.

Serves 4

Ingredients 2 9-ounce or 10-ounce boxes frozen artichoke hearts cup white wine vinegar cup olive oil 1 teaspoon Dijon-style mustard teaspoon ground coriander seeds Salt and freshly ground black pepper to taste

1. Thaw and cook the artichokes according to package directions. Drain and set aside.