The GI Diet Blog and Board

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

since eggs are such a simple, inexpensive and great-any-time-of-day protein, it makes sense to have 1001 recipies to enjoy them!

SPANISH OMELETTE

Yield: 4 servings
Source: “Magic Menus for People with Diabetes”
Info: http://diabeticgourmet.com/book_archive/details/3.shtml

INGREDIENTS

- 1/2 cup chopped green pepper
- 1/4 cup chopped onion
- 1 tablespoon minced garlic
- 2 tablespoons water
- 1 can green chilis, chopped
- 2 Roma tomatoes, chopped, seeds removed
- 2 teaspoons chopped pimiento
- 6 egg whites
- Pinch of saffron
- 1/2 cup low-fat cottage cheese (1%)

DIRECTIONS

In nonstick skillet, saute green pepper, onion,
and garlic in water. Add chilis, tomato, and
pimiento and boil off remaining liquid.

Combine egg whites and saffron and beat into soft
peaks. Fold cottage cheese into egg whites,
followed by the contents of the skillet.

Return to skillet and fry until eggs are set,
turning to avoid scorching. Pour off any water
rendered during cooking and serve.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 71, Fat: 0 g, Cholesterol: 1 mg, Sodium: 338 mg,
Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 9 g
Diabetic Exchanges: 1 Very Lean Meat, 1 Vegetable

It’s odd. Breakfast is something I prepare everyday. Ever since my mother-in-law arrived to stay with me for the summer, my own personal routine has greatly improved. This includes a low glycemic index breakfast which, if you scan quickly enough you might think: it is?

How does a 3 egg omelette, bacon, yogurt, toast and jam sound to you? Would you be surprised if I told you the whole meal was under 20 carbs AND low fat? (That’s uh, *total* carbs, not *net*. But if you want to add net there, we’re be saying roughly 12-14 “net” carbs.

Welcome to the world of substitution. Now, while the GI diet tends to get people more into wholesome cooking (at least it did for me), but when you’re concerned about overal health, and cholesterol in your diet as well as fat, there are solutions out there for you that help with your meal plans.

In this case:

- I use 100% egg whites or egg beaters for my omelette, instead of real eggs. Both options are great, but since my mother-in-law and I eat eggs every day, I use real or whole eggs about 2-3 times a week. The GI Diet book I use recommend 4 eggs per week. So keep that in mind.

- bacon? Well, unless you’re using real back bacon, the other option to keep this low fat is turkey bacon. fry up in a no-stick pan, keeps your meat on the lean side with this dish.

- yogurt - I personally don’t eat this very often but my mom does. You can usually find low fat no-sugar added yogurt at your grocers that’s usually under 10 carbs per serving. She has one that was 8 carbs.

- toast and jam - no-sugar added jam., if you’re going to have jam at all, is a GREAT option for diabetics. It’s about 5 carbs per serving, but in our case, I used diet bread that’s 9 carbs per slice and 1 slice each of us, I was able to stretch out the serving over 2 slices of toast. 12 carbs total for 1 slice of toast with jam.

I usually round out the meal with spinach (hence the omelette) or 1/2 a red tomato, sometimes I add cheese. In our case today, I used soy cheese which helps cut the fat content.

I find that since I’ve been eating breakfast regularly, I’ve been snacking a lot less during the day, and I ‘cheat’ less. This is *not* a meal that compromises on taste either. If you can avoid the high fat, why not do it? the funny amusing thing for me is, this would be an appropriate meal on a moderate “atkins” diet, and there was literally not trick to this, no “faux” make-believe-you’re-eating-carbs-but-you’re-not kind of dishes that I see plastered on the net.

Get back to the basics… GI is like that.

So last week I commented on finding recipes that are atkins-inspired for low carb diets but was frustrated with the high-fat content that is NOT necessary for some recipes to taste good and still be low carb. mashed cauliflower is the perfect example of that. I made mashed cauliflower and the consistency was so creamy, I couldn’t tell the difference between that and regular mashed potatoes. The magic: blend well, and no need for high fat diary products. Here’s what I did.

- 1 large head of cauliflower, broken up into florets
- about 2-3 cups of broth… any flavour is fine
- 1-2 tablespoons of margarine - go with yogurt based for even lower fat
- to add flavour and some extra creamy texture (though you don’t need it), I added about 1 cup of *soy* cheddar cheese
- 2-3 strips of crumbled low fat turkey bacon
- 1-2 chopped green onions.

Method:
boil the cauliflower in the soup broth for a full 12 minutes. Drain. Reduce heat to low-med, and add the cooked cauliflower back in for another 2 minutes. this helps dry the cauliflower out which is necessary for this recipe.

Next, I used a blender adding the florets a bit at a time, but as it blends down it will get easier. add the margarine, or butter.

blend until the consistency of mashed potatoes. I used a spoon inbetween to keep pushing down the cauliflower.

once you reach creamy texture, add the cheese, then add the bacon bits, and green onion near the end. oh, and if you like it with even more flavour, add 1-2 large garlic cloves for that complete gourmet touch.

*THAT* dear readers, is it. No sour cream, no milk, no mayonnaise, nothing. If you’re not too kean on margarine, some olive oil will do but this recipe does not need the high fat content at all.

I served this with BBQ’d chicken and a nice large salad for the perfect BBQ meal.

Enjoy.

BBQ Season has arrived.

My wife is visiting from San Francisco this week, and I must say, I’ve been getting into my BBQ grill for almost all of our dinners. A fresh salad with olive oil and balsamic vinegrette to accompany our grilled meats along with roasted red potatoes (1 potato each) has really made our meals enjoyable. Depending on the phase of the GI Diet, you can add a glass of red wine to any type of meat including fish to round out a pleasant meal, and healthy too!

For cost saving measures we tend to stick to chicken thighs instead of chicken breast meat. Meals are fast. To make them a little faster, consider microwaving your cubed red potatoes for about 3-5 minutes in the microwave. Tonight I cubed them, microwaved for 5 minutes, then in tin foil, I gathered them up, added chopped garlic, a bit of kosher salt, rosemary and sprayed the whole potatoe package with olive oil spray. Delicious!

With a fresh salad greens with olive oil and balsamic vinegrette dressing, our grilled meat meal was a perfect combination.

Now’s the time folks to enjoy your BBQ and a healthy GI diet.

Nothing to change with this recipe. I love mushrooms and they make a great side dish. The cognac is obviously a nice touch.

WILD MUSHROOMS IN COGNAC

Yield: About 2 cups (4 servings)
Source: “The New Family Cookbook for People With Diabetes”

INGREDIENTS

- 1 ounce dried porcini, shiitake, or other dried wild mushrooms
- 1 clove garlic, minced
- 1 tablespoon margarine
- 2 cups sliced white mushrooms (8 ounces)
- 1-1/2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried thyme
- 2 tablespoons mushroom soaking liquid (strained to remove dirt)
- 1 tablespoon Cognac or brandy
- 1/4 teaspoon salt
- Pinch of freshly ground pepper

DIRECTIONS

Soak the dried mushrooms in enough warm water to cover for
30 minutes. Drain (reserve the soaking liquid) and slice.

Saute the garlic in margarine in a medium nonstick skillet over
medium heat for 1 minute. Add the rehydrated and fresh mushrooms
and sprinkle with thyme. Saute until mushrooms release their
liquid and most of the liquid is absorbed, about 5 minutes.

Add 2 tablespoons of the soaking liquid, the Cognac,
salt, and pepper; continue cooking 2 minutes longer.

Nutritional Information Per Serving (about 1/2 cup):
Calories: 62, Fat: 3 g, Cholesterol: 0 mg, Sodium: 180 mg,
Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat

If you’re looking for Seafood Recipes, consider this great seafood recipe for the summer. It’s simple to make, just combine all ingredients shown in the video, and chill in the fridge until cool.

I posted a small video on Youtube for more information.

I choose red skinned potatoes to keep this dish as GI friendly as possible. If you’re concerned about the fat content in mayonnaise, look for lower fat alternatives. Chunks of cooked white fish is also a great choice, as well as salmon. Be creative!

Since living in BC for almost a year I’ve been keeping my eye out for places to buy fresh seafood. This recipe link today reminded me of continuing that search. Mussels is more popular on the east coast however this recipe reminded me of the many seafood dishes prepared by my father over the years.

Seafood is an obvious low GI choice. Traditionally, I’d love a big chunk of bread to dip into the juices but since that can’t be these days, a fresh salad and perhaps a small whole wheat or whole grain bun would go really well with this dish. Who can resist tomatoes basils and garlic? (oh my!)

Modifications: don’t be afraid to go fresh instead of canned tomatoes. I don’t understand why a lot of these dishes called for canned anything really. Also I’m a fan of garlic and if it were me I’d add a lot more than what is called in this recipe. Use your best judgement. Finally, olive oil instead of regular vegetable oil at all times.

MUSSELS WITH TOMATOES, BASIL AND GARLIC

Yield: 4 Servings
Source: “The Best Diabetes Cookbook”
Info: http://diabeticgourmet.com/book_archive/details/25.shtml

INGREDIENTS

- 2 pounds mussels
- 1-1/2 teaspoons vegetable oil
- 1/2 cup finely diced onions
- 2 teaspoons crushed garlic
- 1 can (14 oz.) tomatoes, drained and chopped
- 1/3 cup dry white wine
- 1 tablespoon chopped fresh basil (or 1/2 teaspoon dried)
- 1-1/2 teaspoon chopped fresh oregano (or 1/4 teaspoon dried)

DIRECTIONS

Scrub mussels under cold water; pull off hairy beards.
Discard any that do not close when tapped. Set aside.

In large non-stick saucepan, heat oil; saute onions and
garlic for 2 minutes. Add tomatoes, wine, basil and oregano;
cook for 3 minutes, stirring constantly.

Add mussels; cover and cook until mussels fully open,
4 to 5 minutes. Discard any that do not open. Arrange
mussels in bowls; pour sauce over top.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 117, Fat: 3 g, Carbohydrate: 12 g, Fiber: 2 g,
Protein: 8 g, Sodium: 421 mg, Cholesterol: 15 mg
Diabetic Exchanges: 2 Vegetables, 1/2 Lean Meat, 1/2 Fat

Review: I’ve been into different kinds of vindaloo lately. I love things spicey, I confess! This recipe takes a lot of time though, so I have a bit of a cheat (recipe wise). Although I’m a big supporter/promoter of cooking things from scratch, I have to admit that I tend to buy vindaloo sauces at the grocery store. If you decide to do this, remember to read the nutritional info on the jar and judge accordingly.

The best aspect about this dish is that it’s low carb and high protein. It fits in well with both Atkins and GI followers. Serve with a salad or if you want to be a little more traditional, look for whole grain naan bread, but limit your bread! A side of brown basmati rice is also wonderful with this.

Indian food is very tastey and for those of us who don’t eat a lot of indian, a switch to a more exotic dish keeps things pretty interesting.

PORK VINDALOO

Yield: 8 servings Source: America’s Everyday Diabetes Cookbook Info: http://diabeticgourmet.com/book_archive/details/17.shtml

Note: This dish must be assembled the night before it is cooked as it needs to be marinated overnight. Follow preparation directions and refrigerate overnight. The next day, transfer to stoneware and cook as directed.

INGREDIENTS

- 1 tablespoon cumin seeds

- 2 teaspoons coriander seeds

- 1 tablespoon clarified butter or ghee

- 1 onion, finely chopped

- 8 cloves garlic, minced

- 1 tablespoon minced gingerroot

- 1 piece cinnamon stick, about 2 inches

- 6 whole cloves

- 1/2 teaspoon salt

- 2 teaspoons mustard seeds

- 1/4 teaspoon cayenne pepper

- 2 pounds stewing pork, cut into 1-inch cubes

- 4 bay leaves

- 1/2 cup red wine vinegar

DIRECTIONS

In a skillet, over medium heat, cook cumin and coriander seeds, stirring constantly, until they release their aroma and just begin to turn golden. Remove pan from heat and transfer seeds to a mortar or a cutting board. Using a pestle or a rolling pin, crush seeds coarsely. Set aside. In a skillet, heat butter or ghee over medium heat. Add onion, garlic and gingerroot and cook for 1 minute. Add cumin and coriander seeds, cinnamon, cloves, salt, mustard seeds and cayenne and cook for 1 more minute. Remove from heat. Let cool.

Place pork in a mixing bowl. Add bay leaves and contents of pan. Add vinegar and stir to combine. Cover and marinate overnight in refrigerator. The next day, transfer to slow cooker stoneware, cover and cook on Low for 8 to 10 hours or on High for 4 to 5 hours, until pork is tender. Discard bay leaves, cinnamon stick and whole cloves.

Nutritional Information Per Serving (1/8 of recipe):

Calories: 181, Carbohydrate: 4 g, Fiber: 1 g, Protein: 26 g, Fat: 6 g, Sodium: 225 mg, Cholesterol: 82 mg Diabetic Exchanges: 1 Vegetable, 3-1/2 Lean Meat

Review: Before the GI diet, I used to always use syrup for french toast or pancakes. In fact, I was a purist, usueally enjoying 100% real maple syrup. As I write this, I have some sadness that maple syrup is one of those special treats I do miss. But I miss it less with the introduction of berries, I have to say. I don’t tend to eat a lot of fruit, even though I know I should. As a result 90% of the time, my breakfasts usually have some kind of berries mixed in.

Berry-Stuffed French Toast
This is a perfect dish for brunch entertaining. Keep the finished toasts warm, piled up on a baking sheet in a 150F oven until ready to serve.

Berry Filling:
4 cups mixed field berries (fresh or frozen)
3 tbsp sugar substitute
1 tsp grated lemon zest
1 tbsp cornstarch

French Toast:
1-1/4 cups liquid egg
2 cups skim milk
1 tbsp sugar substitute
2 tsp vanilla
1 tsp cinnamon
2 tbsp (approx) canola oil
12 slices whole-grain bread

Make berry filling: In saucepan over medium heat, combine berries, sugar substitute, and lemon zest; cook for about 5 minutes or until sugar substitute is dissolved and berries have released some of their juice. In small bowl, blend cornstarch with 1 tbsp of juice from berries; stir into berry mixture. Increase heat to high and cook, stirring constantly, for about 5 minutes or until thickened. Remove from heat and set aside.
Make French toast: In large bowl, whisk together egg, milk, sugar substitute, vanilla and cinnamon.
Brush 1 tsp oil onto non-stick griddle or large non-stick skillet over medium-high heat. Dip bread 1 slice at a time, into egg mixture, pressing down and letting soak for 10 seconds; turn and press again for 10 seconds. Lift out, letting excess mixture drip back into bowl. Fry soaked bread slices, 2 at a time (4 at a time if using griddle), for 3 minutes; turn 1 piece over and evenly spread golden brown side with 2 heaping tbsp of the berry filling. Flip second slice, cooked side down, onto filling to form sandwich; press firmly with back of spatula. Continue frying for 3 minutes; turn sandwich over and fry for 3 minutes longer or until golden brown on both sides. Repeat with remaining bread slices, brushing griddle with more oil as needed.
Put any leftover berry filling in bowl and serve alongside toasts.
Makes 6 servings.