The GI Diet Blog and Board

Recipe: 20-Minute Lentil Soup

May 24th, 2008

Review: for GI, I’d probably call this a moderate-low GI meal, and for vegetarian, it does well in the protein amount per serving. This recipe as is was easy to make and can used as a base for vegetarian stews. I could easily see adding cubed extra firm tofu to add more protein to this dish without increasing the carbs. If you wanted animal protein, I’d add in chicken.

As far as reducing carbs from this dish, you might get away with not using a potato at all, and just increasing the spinach instead. In my opinion, adding another 10-15 g’s of protein using tofu is enough to make this a well rounded meal.

20-Minute Lentil Soup By The Canadian Living Test Kitchen
source: http://www.canadianliving.com/food/20_minute_lentil_soup.php

This vegetarian soup brims with flavour ? and nutrition. Spinach and lentils make it an excellent source of folate, carrots are an excellent source of beta-carotene and lentils are a high source of fibre. Serve with whole grain bread and follow with frozen yogurt and fruit.

Servings: 4
Ingredients:
Nutritional Info
Per serving: about -
cal 283
pro 15 g
total fat 5 g
sat. fat trace
carb 46 g
fibre 9 g
chol 0 mg
sodium 750 mg
% RDI: -
calcium 9%
iron 46%
vit A 164%
vit C 20%
folate 140%

1 tbsp (15 mL) vegetable oil
4 green onions, chopped
3 carrots, chopped
1 potato, peeled and chopped
1 tbsp (15 mL) tomato paste
2 tsp (10 mL) mild curry paste
2-1/2 cups (625 mL) each vegetable stock and water
1 cup (250 mL) dried red lentils
2 cups (500 mL) packed fresh baby spinach

Preparation:

In large saucepan, heat oil over medium heat; fry chopped green onions, carrots and potato, stirring occasionally, until onions are softened, about 4 minutes. Stir in tomato paste and curry paste.

Add stock, water and lentils; bring to boil. Reduce heat, cover and simmer until lentils are tender, about 12 minutes. Stir in spinach.
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Recipe: MEDITERRANEAN MORSELS

May 15th, 2008

This sounds tasty and a vegetarian option. I’ll be researching and posting more veggie recipes that are great for diabetics, and low on GI like this one.

MEDITERRANEAN MORSELS

Yield: 10 servings
Source: “Quick and Easy Low Carb Cooking for People with Diabetes”
Info: http://diabeticgourmet.com/book_archive/details/70.shtml

INGREDIENTS

- 12 green olives stuffed with pimiento, drained
- 5 ounces cherry tomatoes, preferably sweet
grape variety, rinsed and patted dry
- 1 14-ounce can cut hearts of palm, drained
- 4 ounces small or large whole mushrooms, quartered
- 1/2 cup canned garbanzo beans, rinsed and drained
- 1-1/2 tablespoons extra virgin olive oil
- 1 tablespoon dried basil leaves
- 20 plain crisp breadsticks (4 x 1/2 inches)

DIRECTIONS

Combine all ingredients except breadsticks in a
gallon-sized plastic storage bag. Seal tightly and
shake gently back and forth to coat completely.

Refrigerate 4 hours to allow flavors to blend.
Serve with breadsticks and wooden toothpicks.

Nutritional Information Per Serving (1/2 cup plus 2 breadsticks):
Calories: 94, Fat: 4 g, Cholesterol: 0 mg, Sodium: 295 mg,
Carbohydrate: 12 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 1/2 Fat buy cialis buy cialis buy levitra buy levitra buy propecia buy propecia buy soma buy soma buy levitra buy cialis buy propecia buy levitra buy soma buy cialis buy propecia buy levitra buy soma buy cialis buy levitra buy propecia buy soma

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Posted in low gi recipes, weight loss, low gi diet, low gi food, low glycemic index food, low glycemic index diet, low glycemic index, weight loss for diabetes, vegetarian | No Comments »

Going green showing signs lots of potential.

May 13th, 2008

Well, last week I made mention of going vegetarian if not, focusing more on it. I’m taking my time with this, as I ween myself off more and more animal protein. On a minimal budget, this has not been easy, but the steps leading up to this has been interesting. Shortly after my post last week, I placed an order with a local organic produce vendor that delivers on Vancouver Island. That was exciting! I’m not so sure about the food value/cost, but I expected it to be more than regular produce.

Here I am a week later, and I’m *scrambling* to eat this food, or add these veggies in my recipes so that nothing spoils. Because seriously folks, haven’t we *all* had science projects in our refrigerators, usually in the bottom bin? I know I have. opening up a bin that’s long been forgotten, only to be treated to green slimely goo from decomposing lettuce or broccoli or cilantro.

I’m determined that will not happen to me again. One thing is for sure: since I’ve been moving forward in last 6-7 years on some semblance of a GI diet, I have wasted far less food than in the past.

So, it has me wondering: what about food value and organic produce? As I was peeling the skin off a very small organically grown garlic clove for the salsa I made, I pondered this very thing. Is food “cheap” when left in the fridge to rot? What about time spent traveling to the store, and gas spent doing so? What about taste?

When lumping all these factors together, there’s some validity to choosing organic produce. I have a new vegan friend that mentioned that I may actually see my food budget be less if I choose more veggies. I still have these old messages in my head telling me “fresh produce is expensive”…. and fact is: it is! but so is meats, so are grains, so are so many other foods.

If there’s one thing I’m discovering about the GI diet and how I use it in my daily routine, it’s this: there’s always something new to discover about it for yourself, just by the sheer fact that it’s so varied.

When my diabetic mother-in-law goes home in the early summer, and I’m left to my own devices, I’ll likely be taking this experiment further away from poultry and fish and fine tune a mostly vegetarian diet (with eggs and some milk products) while keeping an eye on the pocket book. With any luck, I might drop a few pounds along the way. The real experiment begins when I start to physically tax my body with swimming, hiking and other forms of exercise.

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Posted in weight loss, low gi diet, low gi diet plan, soy, low gi food, weight loss for diabetes, affordable lifestyle, exercise, soy products, fitness, active lifestyle, vegetarian, organic produce | No Comments »

Reducing my footprint

May 5th, 2008

It’s not hard to see the environmental benefits of the GI diet if we take sometime to think about it. If you’re following this food plan like it is a “for life plan”, then you’re most likely either learning to, or cooking more for yourself at home, reducing prepackaged foods and their containers. I’ve also been interested in how far a product takes to reach me, and think about what I can do to reduce the number of overall miles of all the produce I do purchase. 100 mile diet comes to mind, although I’m not nearly that committed to doing that. Then I’ve been thinking more about animal protein and the amount of waste and by products of the animal protein industry…

If it sounds like I’m leaning more towards local, organic, vegetarian options, then you’re absolutely correct. So once again, I’ve come full circle. Atkins, in its true form the way one of my doctors suggested that I try, is over. The fact is: I do want more variety in my diet, and frankly? I see more variety in vegetarian options with a vision of working towards lower carb meals.

This is probably why I’ve never really stuck to a commercial diet plan to begin with, come to think of it. I stuck to one in my teens because I had 50 lbs to lose. In a way, one of the things that I can benefit from having been so big, and having a long way to go is simply: when you have a long way to go, those eating routines, and methods and fine tuning all become part of what will be what I’ve always wanted: a lifestyle change.

Finally, I may regard it after this summer but, as a way of reducing my environmental footprint, I just made an impulse buy for my latest addition to the gardening shed: a used manual lawnmower. no gas, no electricity. All human power. Yep, that soy and whey protein that I’ll be consuming this summer will be powering that new (but used) gadget of mine.

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Zantac is sending the wrong message

December 16th, 2007

I don’t tend to add a lot of video to this blog, so embedding this beauty is a nice change.
Before I comment, have a view yourself.

Now, let me be the first to say, I’ve tried Zantac. Yeah, it works. And no, I’m getting absolutely NOTHING to endorse their product.

In fact, I’m pretty ticked off. This commercial is sending the EXACT opposite message. Although I have a friend with some serious heartburn issues, I know that many people will see this commercial and think… hmm, ok, I should try this. Yeah, it works..

But, wouldn’t a CHANGE in diet be more effective? The user who uploaded this commercial on Youtube said it best: “Helps relieve heartburn so you can eat more junk.”

He’s exactly right.

Since I’ve lived more on fresh veggies and lean protein sources such as chicken, fish, and some meats, my heartburn troubles are *over*. Oddly enough, the only time I ever get heartburn nowadays, is when I order the odd pizza for a treat. Isn’t that interesting.

Zantac makers: Is this really the proper way to promote your product?

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Posted in gi diet, Zantac, commercials, pushing drugs, eating wrong | No Comments »

Recipe: HERB-ROASTED PORK TENDERLOIN

December 8th, 2007

Pork Tenderloin is atkins/low carb friendly for those of us who struggle with feeling satisfied. I still struggle, but there’s one meat for me that seems to fill me up, and that’s pork. Tenderloin is the BEST part of the pig, and this is one such recipe that’s sure to make pork a flavourful source of protein for your dinner along with a side of salad or asparagus.

HERB-ROASTED PORK TENDERLOIN

Yield: Makes 1 Tenderloin (4 Servings)
Serving Size: about 3-1/2 ounces sliced tenderloin
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml

INGREDIENTS

- 1 whole pork tenderloin (1 pound)
- 1 tablespoon grainy Dijon mustard
- 1 tablespoon chopped fresh rosemary,
or 1 teaspoon dried rosemary
- 1 tablespoon chopped fresh oregano,
or 1 teaspoon dried oregano
- 1 tablespoon chopped fresh sage,
or 1 teaspoon dried sage
- 1 tablespoon chopped fresh thyme,
or 1 teaspoon dried thyme
- 1/2 teaspoon freshly ground pepper

DIRECTIONS

Preheat the oven to 450 degrees F.

Prepare a shallow roasting pan and rack with non-stick pan spray.

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Brush the tenderloin with the mustard. Combine the herbs;
pat them evenly onto the tenderloin and sprinkle with pepper.

Place the pork on the rack in the roasting pan, set it in
the oven, and immediately reduce the oven temperature to
350 degrees F. Roast until a meat thermometer inserted in
the thickest part of the tenderloin registers 145 degrees
F., about 25 minutes (depending on the size of the tenderloin).

Remove the pork from the oven and let rest 5 minutes.
Carve in 1/2-inch slices and serve with the pan juices.

Nutritional Information Per Serving:
Calories: 141, Fat: 4 g, Cholesterol: 66 mg, Sodium: 96 mg,
Carbohydrate: 0 g, Dietary Fiber: 0 g, Protein: 24 g
Diabetic Exchanges: 4 Very Lean Meat

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Disclosure Policy

Recipe: 20-Minute Lentil Soup

Recipe: MEDITERRANEAN MORSELS

Going green showing signs lots of potential.

Reducing my footprint

Zantac is sending the wrong message

Recipe: HERB-ROASTED PORK TENDERLOIN