Low Glycemic Index Recipes

Posted by tim on January 16th, 2008 at 12:22am

Let’s say you already know what products have low levels of GI. You can swap this so you don’t get bored eating them or you can try out low glycemic index recipes to make it more fun to eat.

One example is Broccoli Frittata. For this, you will need 3 beaten eggs, 2 cups sour cream, 2 slices whole grain bread processed into crumbs, half a cup of Parmesan cheese, ¼ teaspoon nutmeg, 2 tablespoons olive oil, 2/3 cup chopped onion, and 3 (10 ounces) packages chopped broccoli.

You then preheat the oven to 350 degrees and heavily oil a 9×13 inch casserole. You then thoroughly mix the eggs, sour cream, cheese, nutmeg and bread crumbs with a fork or wire whisk then set this aside.

Next, you heat the oil in a medium skillet and add onions and cook until it is translucent. Meanwhile, you microwave the broccoli 2 - 3 minutes, until it is thawed. You then add the broccoli to the onions and continue cooking until the excess moisture is gone. Remove from heat and pour this into the prepared casserole.

Pour the egg mixture over broccoli and onions. Bake it for about 50 minutes or until the frittata is puffy and then serve.

Another example for a low glycemic index recipe is the Peppered Swordfish. If this is not available, you can substitute this instead for Sea Bass. First, you will need to prepare 6 swordfish steaks (about 6 ounces each), half a cup of dry white wine, ¼ cup lemon juice, half a teaspoon soy sauce, half a teaspoon Worcestershire sauce, 1 clove garlic, 1 tablespoon coarsely ground pepper and 1/8 teaspoon ground cayenne pepper. You then blend all ingredients except the fish.

Rinse the fish under cool water and pat dry. Dip the fish in marinade, turning once. Grill about 12 minutes per side or just until the fish flakes when a fork is inserted in center.

You can buy books or do research online to find other low glycemic index recipes. If the ingredients mentioned in any of the dishes are not available, you must avoid putting products that contain partially hydrogenated oil and trans fatty acids, high fructose corn syrup, processed food such as white bread or bleached flour, pre-packaged or fried food and caloric drinks.

The must have’s on the hand can have seasonal fruits or vegetables, low to medium glycemic index in carbohydrate, lean meat and foods that are rich in Omega 3, 6 and 9.

As for beverages, you can serve your low glycemic index recipes with coffee and tea as long as this is not mixed with either honey or artificial sweetener. Diet soda is okay however it is much better to drink 100% fruit juice. You should also reduce the consumption of alcohol because it is known to suppress your fat burning capabilities.

More people these days prefer to follow a low GI plan rather than a low carb plan so you can be sure that there will be more articles on low glycemic index recipes posted on the web, in magazines and in cook books. Instead of following what others do, why not try to make one yourself? In the end, you will be the one eating it and if you have friends that would like to have it, pass it along.

Under Diet Tips