The GI Diet Blog and Board

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 cialisbuy cialisbuy levitrabuy levitrabuy propeciabuy propeciabuy somabuy somabuy levitrabuy cialisbuy propeciabuy levitrabuy somabuy cialisbuy propeciabuy levitrabuy somabuy cialisbuy levitrabuy propeciabuy soma

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

SPINACH-STUFFED CHICKEN BREASTS

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

INGREDIENTS

- 1/2 10-ounce package frozen chopped
spinach, defrosted and drained
- 1/4 cup low-fat ricotta cheese
- 1/4 cup shredded part-skim mozzarella cheese
- 1/4 teaspoon tarragon
- 4 boneless chicken breast halves, (leave skin intact)
- 1/2 teaspoon reduced-fat margarine, melted

DIRECTIONS

Preheat oven to 350 degrees F.

Combine spinach, cheeses, and seasonings.

Lift up skin of each chicken breast and divide mixture evenly
among them. Be careful not to tear skins. Smooth skin over
stuffing; tuck skin edges underneath to form a neat package.

Brush chicken with melted margarine. Place in 2-quart
baking dish. Bake uncovered for 45-50 minutes. Remove
skin before serving.

Nutritional Information Per Serving (1/2 breast):
Calories: 211, Fat: 6 g, Cholesterol: 96 mg, Sodium: 160 mg,
Carbohydrate: 2 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 36 g
Diabetic Exchanges: 5 Very Lean Meat, 1/2 Fat

Ok, so, I haven’t posted recipes recently, but want to start that again. My wife is back on her hunt for decent low-carb recipes from her sources on the net. I’ve specifically asked her to look for meals 5 carbs or less. This one is sure to please. Now, Atkins folks might suggest a heavier yogurt… I’m somewhat non-commital on the subject. I’ve tried both fat-free and low-fat to the more heavier fat yogurts with my cooking. While on a low carb regime like induction, my “worry” about high fat diary is less, but you have to consider: does switching yogurt fat content alter the recipe in a way that doesn’t work? If you’re not sure, don’t switch. Otherwise, nothing wrong with experiment. For myself, I know that for dips, I like the balkan style yogurts (5% milk fat and up). For dippings like what’s suggested here, I’d probably stick with the recipe.

GARLIC-ROASTED PORK WITH TARRAGON SAUCE

Yield: 4 servings
Source: “Quick and Easy Low-Carb Cooking” by Nancy Hughes
Info: http://www.diabeticgourmet.com/book_archive/details/46.shtml

INGREDIENTS

- 1 pound pork tenderloin
- 2 garlic cloves, peeled and halved
- 1/2 teaspoon salt, divided
- 1/4 teaspoon black pepper
- Paprika
- 1/2 cup plain fat-free yogurt
- 1 tablespoon Dijon mustard
- 1-1/2 teaspoons dried tarragon leaves
- 2 teaspoons extra virgin olive oil

DIRECTIONS

Preheat oven to 425 degrees F.

Place pork on a baking sheet. Cut four 1/2-inch slits in
pork and place a garlic half in each slit. Sprinkle evenly
with 1/4 teaspoon of the salt, pepper, and paprika.

Bake 22-24 minutes or until just barely pink in the center.
When pork is cooked, place on cutting board and let stand
3 minutes before thinly slicing on the diagonal.

Just before pork is done, combine remaining ingredients
except oil in a small saucepan. Cook 2-3 minutes over medium
heat or until just heated through. Do not bring mixture to a boil.

Remove from heat, stir in oil, and
serve alongside pork for dipping.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 181, Fat: 7 g, Cholesterol: 2 g, Sodium: 455 mg,
Carbohydrate: 4 g, Dietary Fiber: 0 g, Sugars: 3 g, Protein: 26 g
Diabetic Exchanges: 3 Lean Meat

my wife suggested this recipe this morning with the following comments:

“simple and yummy for lunch with a giant salad and an italian ice soda (sugar free torani mixed with club soda)”

Indeed! As always, to make it GI, look for whole wheat or multigrain options for the tortillas. The rest is all good.

GOAT CHEESE PILLOWS

Yield: 2 servings
Source: “1,001 Recipes For People with Diabetes” by Surrey Books
Info: http://diabeticgourmet.com/book_archive/details/22.shtml

INGREDIENTS

- 2/3 cup fat-free cottage cheese
- 4 ounces reduced-fat goat cheese
- 4 tablespoons chopped, softened sun-dried tomatoes (not in oil)
- Olive oil cooking spray
- 4 corn, or flour, tortillas
- 2 tablespoons chopped mint leaves
- Alfalfa sprouts, as garnish

DIRECTIONS

Combine cheeses and sun-dried tomatoes in small bowl.
Spray large skillet with cooking spray; heat over
medium heat until hot. Heat each tortilla in skillet
to soften, 30 to 60 seconds on each side.

Spread cheese mixture over half of each tortilla;
sprinkle with mint. Press alfalfa sprouts into cheese
mixture. Fold tortillas over to close, forming half circles.

Spray with cooking spray and cook, covered, in large skillet
over medium heat until browned, 1 to 2 minutes per side.
Serve immediately.

Nutritional Information Per Serving (1/2 of recipe):
Calories: 259, Fat: 7.6 g, Cholesterol: 10.3 mg,
Sodium: 770 mg, Protein: 17.3 g, Carbohydrate: 32.1 g
Diabetic Exchanges: 2 Bread, 2 Meat

http://www.101cookbooks.com/archives/fourth-of-july-roasted-tomato-salsa-recipe.html

I love love love salsa recipes. Be prepared to continue to see lots of summery type recipes on this blog. Almost any kind of salsa out there is typically GI friendly, and this one certainly is. I’ve been having fun with roasting veggies lately, and I believe that’s what makes this recipe very special. Roasting really brings out the flavour of some veggies. The only thing I might change in this recipe would be to reduce the olive oil a bit, but using a olive oil spray. I’ve been using a spray for my olive oil consumption. Although this is a healthy fat, if I can reduce the fat of any recipe and still make it work, then all the better. It’s something to try with this recipe too. I encourage all readers to check the link above to search for other great recipes.

If you can’t find a guajillo pepper, no worries - just leave it out of the recipe. The salsa will still taste delicious with just the roasted tomatoes and chipotles. You can also substitute another type of chile if you like. The reddish-brown guajillo are known for their strong, complex and earthy flavor, and medium heat. Feel free to experiment with more readily available chiles from your area until you find one you really like to play off the flavors of the chipotles and roasted tomatoes.
Two chipotles can be very spicy, consider yourself warned. Start with one, or even one-half a chipotle if you or your family are heat-sensitive, and work up from there.
2 pounds Roma tomatoes, cut in half lengthwise
1 medium white onion, cut into six wedges
1 large garlic clove, halved
a couple pinches of finely ground sea salt
2-3 tablespoons of extra-virgin olive oil
1 medium dried guajillo chile pepper, soaked in boiling water until softened, and then drained
1 -2 chipotles in adobo sauce (canned)
1/2 cup cilantro, roughly chopped
Heat oven to 400F degrees. Now gently tossed the tomatoes, onions, garlic, and salt with the olive oil in a large bowl. After they are nicely coated arrange in a single layer, tomatoes cut-side facing up, across a parchment-lined baking sheet. Roast in the oven for 25-30 minutes or until the tomatoes start to collapse and the onions begin to caramelize a bit. Remove from the oven.
Puree the chiles (both the guajillo and chipotles) with the roasted garlic and two roasted tomato halves. Chop the remaining tomatoes by hand (once they’ve cooled a bit). Chop and add the onions as well. Season with salt and stir in the cilantro.
Makes about 2 1/2 cups.

It saddened me tonight when my wife shared that an aquaintence of ours had gained most of the weight that she had lost over the past couple of years. Now, this story is hardly newsworthy, but then I think about some of the extreme crash diets that I admit I’ve tested myself but even more troublesome is seeing just how easily MANY people get trapped into similar magical thinking.

Atkins is extreme enough, but with a modification to it, you get “kimkins” or as this wikipedia article states, is a crash diet. More troubling are some of the business aspects behind the scenes when a crazy diet hits it big. You can read more about the Kimkins controversy here.

Kimkins might sound low carb, but it’s really VLCD (very low calorie diet) dressed up as a low carb diet. … and talk about a craze. It made the cover of Women’s World a couple of weeks ago to my complete shock. And more surprising (or sadness if you want my true opinion), is the sheer number of people that flocked to the website to check it out.

I’ve tried this diet because at first it was very appealing to me: lean meats only, little to no fat, healthy fat like olive oil to make your meals work, and low carb veggies. Where this diet failed me personal is its long standing appeal to my lifestyle. I believe in a balanced approach: eating healthy complete meals with exercise. A VLCD could not possibly accomodate my needs as someone who aspires to exercise a minimum of 30 minutes 3 times a week. 800 calories or less per day would not be enough to sustain my energy needs when swimming 1-2 miles per training session.

You may want to lose weight FAST. If this is your goal, before picking up a copy of Women’s World for inspiration, check with your doctor first to discuss your goals. Chances are, they’ll either promote Atkins (because of its effectiveness), OR the GI Diet. In fact, at 475 lbs my doctor recommended above anything else: The GI Diet. Few of the specialists I’ve seen have suggested diet pills like Xenical or a reduced calorie diet. Not one doctor has ever suggested a VLCD. Perhaps there’s a good reason for that?

I once asked the “creator” of Kimkins personally… what is her maintenance diet… as in.. what does she eat now in order to maintain her weight loss without gaining. Interestingly enough, it looked VERY similar to a lower calorie GI-inspired “phase one” food plan.

I’m not sure what irked me more: the fact that her maintance diet is really GI through and through, or her unrelentless promotion of a crash diet only to get to a more healthy option, when in my very humble and honest opinion, this is how a diet should have begun in the first place. The mass market appeal to crash dieting has not died, when I really wish it would.

I’ve said it before, I’ll say it again… if someone well over 450 lbs who could barely walk 5 years ago, lose 130+ lbs and keep it off 3 years later using the GI diet to accomplish some of his goals, *anyone* can. That’s the big secret of mine: a moderate diet and exercise…. gee, who knew?

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.

Review: Ok, so without a doubt, unless you’re using a lot of potatoes and root vegetables, *most* pot roasts are easily low carb, delicious, very ‘homey’ meal. As someone on the GI diet, I really really should consider eating this way more, but it is hard to do when cooking for one or two people. That’s not to say these aren’t excellent options for all of us… leftovers always rock.

A comment about pasta (as suggested below). Consider whole wheat pasta if you’re going to have pasta at all with this dish. I use whole wheat penne pasta as there seems to be more fibre AND more protein (12 g per serving - wow). Otherwise, I’d go with a nice big salad on the side. One other option might be one medium red potato per person. If you’d like to try using less canned vegetables, just add fresh roma tomatoes. However, I’d probably stay with the tomato paste.

SLOW-COOKED SICILIAN POT ROAST

Yield: 8 servings
Source: “The Complete Diabetes Prevention Plan”
Info: http://diabeticgourmet.com/book_archive/details/60.shtml

INGREDIENTS

- 2-1/2 pound well-trimmed top round roast
or flat half brisket
- 1/2 teaspoon coarsely ground black pepper
- 2 cups sliced fresh mushrooms
- 1 cup chopped onions
- 1 cup chopped red or green bell peppers
or 1 cup roasted bell peppers, drained and chopped
- 14-1/2 ounce can diced Italian-style tomatoes, undrained
- 6-ounce can tomato paste with roasted
garlic or Italian seasonings

DIRECTIONS

Rinse the meat with cool water and pat it dry with paper
towels. Sprinkle both sides with some of the pepper. Coat
a large nonstick skillet with nonstick cooking spray and
preheat over medium-high heat. Place the meat in the skillet
and cook for 2 to 3 minutes on each side, until nicely browned.

Place the mushrooms, onions, and bell peppers in a 3-quart
slow cooker and top with the roast. Pour the tomatoes over
the meat. Cover and cook on high for 5 hours or on low for
10 hours, until the meat is very tender.

Remove the roast to a serving platter and cover loosely
with aluminum foil to keep warm. Add the tomato paste to
the remaining slow cooker mixture and stir to mix well.

Slice the roast across the grain and serve hot
accompanied by the sauce. Serve with pasta if desired.

Nutritional Information Per Serving (1/8 of recipe):
Calories: 221, Carbohydrate: 12 g, Cholesterol: 80 mg,
Fat: 5.7 g, Saturated Fat: 1.7 g, Fiber: 2 g,
Protein: 29 g, Sodium: 440 mg, Calcium: 36 mg
Diabetic Exchanges: 3 Lean Meat, 2 Vegetable