THE

GLYCEMIC INDEX
Nutrition Package
Your guide to understanding the Glycemic Index

Talia Dickson
Nutrition Coach
 TABLE OF CONTENTS
What is the Glycemic Index?.………………………………………….4
How do they come up with the Glycemic Value…………..……..6
Foods to avoid…………………………………………………………….9
Snacks…………………..………………….………………….….….……10
Top Ten Snacks………………………………………………………….11
Pasta and Bread…………………………………………………………12
Dairy and Meat………………………………………………………….13
Recommended Foods……………….…….…………………………..14
Creating Meals……………………………………………………….….18
Portions and Servings…………..……………………………………..19
7 Day Menu……….………………………………………..…………….20
Recipes……………….………………….………………………………..23
Breakfast……………………………..………………………………..…24
Lunch and Dinner……………………………………………………….26
Desserts and Snacks…………………………………………...………36
Protein Powders……………………………………………..….………39
Resources for Glycemic Help…………….……..……………………41
Low Glycemic Index Diet Quick Reference…………………..…...42

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3! | P a g e
 WHAT IS THE GLYCEMIC INDEX?
In brief:
The glycemic index (GI) of food is a ranking of foods based on their immediate effect on
blood glucose (blood sugar) levels.
The glycemic index is
Carbohydrate foods that breakdown quickly during digestion have the
highest glycemic indexes. Their blood sugar response is fast and high. about the quality of
Carbohydrates that breakdown slowly, releasing glucose gradually into the the carbohydrates,
blood stream, have low glycemic indexes, avoiding insulin to spike. not the quantity.

What is the significance of Glycemic Index (GI)?

• Low GI means a smaller rise in blood sugar
• Low GI diets can help people lose weight and lower blood lipids
• Low GI diets can improve the body's sensitivity to insulin

How to switch to a low GI diet

• Breakfast cereals based on wheat bran, barley and oats
• "Grainy" breads made with whole seeds
• Smarter Pasta and rice choices in place of potatoes
• Vinegar and lemon juice dressings
In short, the goal should be to build a good plan including the low Glycemic Index foods. This
way, hunger is minimized, and there is less tendency to "cheat".


In addition to stabling your body’s insulin levels and inhibit cancer cell growth, foods that are low
on the glycemic index will help alleviate mood swings and regulate energy levels.

A low glycemic food plan can be beneficial to:

• diabetics
• hypoglycemics
• weight loss/control
• cancer patients
• people with insulin resistance or Syndrome X
• dieters
• athletes
• help balance blood glucose and insulin levels
• Inhibiting cancer cells from growing and multiplying
• People wanting to eat healthy!

Low glycemic food plans are not based on starvation or deprivation.  Eating is a part of our
lives and we should not have to sacrifice tasty foods in order to stay healthy.



Low glycemic food plans focus on reducing ingestion of foods that elevate insulin. We can't
always eliminate all high glycemic foods from our diet, but we can be aware of the glycemic
reaction that foods have so we can make better choice.
You can create your own low glycemic food plan with many variations.  Be sure to ingest
enough calories per day to meet the needs of your own body.



For optimum health, select a wide variety of vegetables, fruits, and healthy foods daily.  This
helps assure an adequate intake of vitamins and minerals.


Terms such as complex carbohydrates and sugars, which commonly appear on food labels
will be your guide and help you determine the approximate value of foods on your own. Before
long, it will become second-nature, believe me!

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 GLYCEMIC INDEX RATINGS

You may find that ratings vary from website to website, or book to book.
This is because there are a lot of different factors when calculating GI
value. All GI values in this booklet are approximate based on different
sources and books. We have tried to come up with the average reading to
be used as a guideline.
All foods have a Glycemic Index rating, usually between 1 and 100. This refers to the rate at which
foods turn into blood sugar

Remember this:
In general a GI under 60 ( plus or minus a few points) is a non-stress food that can be eaten
freely, and should become a core part of your diet, a staple food.
Those with a rating over 80 are definitely going to pump up the blood sugar and insulin if taken
often in large amounts. Eat them a lot less often and in smaller portions.

Everything suggested in this package is preferred to be

CERTIFIED ORGANIC and NON-GMO (Genetically
Modified), although not always available.
The best place to shop for these products are at Natural
Health Food Stores or in the Organic section of a
supermarket.

Everything between 60 and 80 is to be considered to be OK in moderation and in medium to small

portions.

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 !
How do they come up with the Glycemic Value?
Why don’t they always match up?
Excerpt from Dr. McKinney’s Book, Naturally There’s Always Hope (2009):

“There are many good websites with food lists, such as www.lowglycemicdiet.com  
Google can give you a hundred lists.  There are also a lot of books on this subject in the
public library system. My favorite is The New Glucose Revolution, 3rd edition, by Dr.
Jennie Brand-Miller, MD, or any of her
GI Revolution books.

Be aware: as you peruse different lists created by various labs over the last 40 years,
the numbers attributed to a given food may not be consistent.  The current standard is
referenced to glucose, as given in a diabetes test, but the old standard was referenced to
white bread, with a difference of 40%. The Glycemic index assigned to a food also
depends on the variety tested, its ripeness and what the investigator chose as a portion
size.  It does not appear on food labels. The glycemic value in any list is only an estimate
of what you will actually consume, and allow us to roughly rank foods. Don't put too fine
a point on the exact numbers. 

If we assume a glycemic index of 100 is referenced to the standard of measured intake

of glucose as per a medical test for diabetes, then the cut-offs are:
• Low 60s or less: good, low glycemic, eat freely
• 65-80: some stress on insulin system, eat less
• Over 80: high glycemic, eat far less often and far smaller portions

IMPORTANT: If you are looking at a list in a book or website where the numbers
don’t match up, they are using a different reference standard. In this case just
remember the foods with the higher numbers are poor, the lower numbered foods are
better.
Some fruits to limit: kiwi, banana, mango, pineapple, watermelon, all dried fruit -
including dates and raisins. Fruit canned in pear or other fruit juice is OK, but not fruit
canned in syrup. Dilute fruit juices by ½ except red grape, pomegranate, blueberry or
raspberry juices.

Vegetables to limit: beets (cooked), carrots (cooked), potato, corn, parsnips.

Eat more peas and beans, nuts and seeds

Basmati rice is superior to white rice, and brown rice is best. Avoid millet.

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 Grains to limit: anything refined or white, and very soft breads. Very dense breads are
better, such as true rye pumpernickel, also called full-corn bread, the kind that looks like
a bunch of grain pressed together and is solid as a brick. If it is wheat and is spongy or
soft, it will be higher glycemic. Flat unleavened breads such as wraps, pitas and tortillas
have a low glycemic index, while the same amount of that flour puffed up into a soft
baguette or sandwich loaf will often be very high glycemic.   Choose organic whole grain
cereals such as real oatmeal and Red River mixed grains.

TREATS:
Provided the core foods are OK, some treats and sweets are permitted. For example,
70 – 85% cacao chocolate is OK in moderation. We give you a little wiggle room to enjoy
life. It is all about balance. Above all, be thankful for any food you decide to eat, and
do not turn it into a poison by worry. Bless it to your needs, and enjoy it.

SUGAR SUBSTITUTES: Freely use Stevia or Splenda as sugar substitutes for adding
sweetness. Stevia is good for baking only up to temperatures of about 350° F. Use
Xylitol or related sugar-alcohols for higher temperature baking. All sugar-alcohols end in -
ol, such as mannitol and maltilol. Erythritol is also called Organic Zero. Blue agave
syrup is a low-glycemic alternative to syrups and honey.”
*in March 2010 an article in Wise Traditions journal in Washington DC reported that
many plants in Mexico and other countries are adding high fructose corn syrup to their
agave nectar and as many know, high fructose corn syrup is one of the worst substances
for the human body leading to obesity and other health problems. Until more information
comes out be careful when consuming and buying these products.

STEVIA - the best option

From the plant to our homes…

Stevia Fields Stevia plant Powdered Stevia

Packets

Liquid Stevia Concentrate


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 Desirable Foods
“Enjoy freely”
MODERATE
“In moderation”
Breads:
 Less Desirable
Coarse European -Style, “Avoid”
(cholesterol free)
Whole Grain wheat or
cottage cheese
Rye Pita Bread, Cracked
or Sprouted Whole wheat Breads:

Breads:

(Pumpernickel is the White bread, most
100% Stone Ground
best) commercial whole wheat
whole Wheat,
breads, English muffins,
Pumpernickel, 100%
Cereals:
 bagel, French bread
whole grain Rye Crisp
High bran/fiber cereals
Cracker

(All-Bran, Fiber One) Cereals:

Coarse Oatmeal (not Corn flakes, puffed rice,
Cereals:

instant), Porridge, Museli puffed wheat, flaked
Grape-nut cereal,
cereals, instant "Quick"
medium-fine grain
Grains and Starchy or pre-cooked cereals.
oatmeal, (5-minute
Vegetables:
 Oat bran, rolled oats.
variety) 

Barley, Bulgur, Shredded wheat
Buckwheat (kasha)
Pasta, Grains and
Couscous, Kidney Beans Pasta, Grains and
Starchy Vegetables:

dry, Lentils, Black-eyed Starchy Vegetables:

Brown Rice, Boiled
peas, Chick-peas Kidney Instant rice, instant
Potato, Corn Navy beans,
beans, Lima beans, Peas, precooked grains, Baked
Kidney beans (canned),
Sweet Potato, Yams, potato, micro-waved
Baked beans. Beets.
Most Vegetables. 
 potato, instant potato,
cooked carrots &
Milk Products:

Milk Products:
 parsnips.
2% milk, cheese, Regular
Skim, 1%, cottage
plain yogurt
cheese, (low fat or Milk Products:

regular), Whole milk, Whole milk, ice milk, ice
Fruit:

Low-fat plain yogurt, low cream, Yogurt sweetened
Banana, Kiwi, Mango,
fat cheese or organic
 with sugar, Low-fat
papaya, orange juice.
frozen desserts with
Fruit:
 sugar added, Low-fat
Meats:

Most fruit and natural and regular frozen
Higher fat fish, (salmon,
fruit juices (100% pure, yogurt with sugar added.
herring, lean cuts of
unsweetened), including
Beef, Pork * see Dairy &
apple, berries, Fruit:

Meat section, Veal. Low-
cantaloupe, grapefruit, Pineapple, raisins,
fat imitation luncheon
honeydew, oranges, watermelon, and fruit
meat, low-fat. cheese,
pears, grapes, peaches, juices sweetened with
Eggs.
applesauce, (Cherries, sugar.

plums and grapefruit
lowest, Dates and
Watermelon are highest) Meats:

Most cuts of beef, pork,
Meats:
 lamb, hot dogs (including
Shellfish, "white" fish "low-fat' versions),
(cod, flounder, trout, luncheon meats,
tuna in water), Chicken, processed commercial
turkey, Cornish hen, peanut butter.
venison (white meat no
skin), Egg substitutes

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 FOODS TO AVOID
Needing clarity?

First off - I do not agree with outlining all sorts of foods you must stay away from but I
do agree with educating you enough so you can make these choices on your own. Here
is a list I’ve compiled to help you navigate your way through the grocery store by
outlining basic foods to stay away from due to the immediate insulin spike and a high
glycemic rating.

These are the highest rating foods on the Glycemic Index and should be avoided:

Sugars such as: Freely use Stevia as a sugar substitute for adding
Maltose sweetness. Stevia is good for baking only up to
Glucose temperatures of about 350° F. Use Xylitol sugar-alcohol
Dextrose
Honey for higher temperature baking.
Molasses
Brown sugar Dextrose, sucrose, maltose, honey, molasses, brown sugar
and corn syrup are the ones to stay away from!
“White” things such as:
White Bread Bread – If its wheat and is
White Pasta spongy or soft, it will be higher
Potatoes glycemic. Flat unleavened
White Sugar breads such as wraps, pitas &
Rice Cakes tortillas have a low glycemic
Bananas index, while the same amount
White Rice (usually moderate for of that flour puffed up into a
GI but low in nutrients) baguette or loaf will often be
very high glycemic.

Avoid tuna, shark, swordfish and other large predators due to high mercury content.

Bottom Line:
Eat food your ancestors could have hunted, fished
or milked, that has been raised in as simple and
natural way as possible.

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 ! ! SNACKS
There are plenty of healthy and low glycemic foods that are perfect for
snacks.
If you can – bring them with you to ensure your making the best choices.

Vegetables:
Broccoli, Cauliflower, Celery, Cucumbers, Beans, Peas, Tomatoes and Red Peppers
are extremely low Glycemic and high in nutrients. These are easy to cut up at home
and bring with you to work or travel, just put them in a container and your ready to
go! You could also enjoy these with a low glycemic vegetable dip with friends or on
your own. Dips low in GI are; Hummus (only a 6 on the scale and packed with
Nutrients!) most plain yogurt-based or sour-cream dips. When checking a dip, or any
foods for that matter make sure they do not contain dextrose, maltose, honey,
molasses, brown sugar or corn syrup.
Highest glycemic vegetables (to be avoided) include; potatoes, beets (cooked),
Carrots (cooked), corn, turnips, parsnips and sweet pickles.

Fruit
Make sure to pick your fruit selectively because most fruits are O.K, while others are
very high glycemic. Smart choices include: Apples, Berries, Cherries, Grapes,
Grapefruit, Peaches, Pears and Kiwi

Highest glycemic fruit (to be avoided) include: banana, watermelon, dates,

pineapple, mango, canned fruits or any fruit with added sugar (ex. Dried fruit).

Other snacks
Acceptable snacks include:

• Plain Yogurt with fresh fruit

• Small quantity of seeds such as sunflower, pumpkin or hemp
• Cheese
• Cottage cheese and raw vegetable sticks
• Eggs (hard boiled are a great snack)
• Peanuts (in moderation)
• Celery sticks spread with a little cream cheese
• Peanut Butter (No sugar added and in moderation)
• Walnuts, Cashews and Pecans
• Tea
• Milk, Skim or organic
• A few olives
• Small quantity dark chocolate (70%+ cocoa solids)
• Most meat products, best options include; organic poultry and fish
• Whole grain brown rice oatmeal
• 1 or 2 Ryvita Crackers
• Bean Salad (use a combination of beans/chickpeas to make your own bean
salad)
• Waldorf salad (celery, walnuts and apple)

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 Top 10 Snacks
This is a personal list of the top ten snacks, in my mind. They are all low glycemic and
nutritious. This is just to give you an idea.

1. Yogurt: Buy low-fat or nonfat, no-sugar added yogurt. Organic with “live cultures” are
healthiest.
2. Nuts: An ideal combination of unsaturated fat, protein and carbs, nuts are portable and
nutritious. Buy dry-roasted (no oil added) unsalted nuts or peanuts in the shell -- average
size is a “handful,” about 200 calories, depending on the variety.
3. Dips & Dippers: Avocado dip (guacamole), chickpea dip (hummus) or tomato salsa, all
made without mayonnaise (use a little olive oil instead) with cut-up crunchy veggies.
4. Cheese: Low-fat varieties: read the label, the first ingredient should be skim milk.
Nonfat or 1-percent cottage cheese is a great snack; mix with salad herbs or black pepper
for added flavor. * see Dairy & Meat page
5. Cereal: 100-percent whole-grain cereal with a cup of nonfat milk.
Cereals I prefer:
• Bob's Red Mill products; Organic Steal Cut Oats, Organic Whole Wheat Farina Cereal
(Farina Cereal is stone ground from high protein hard red wheat), Organic Creamy Buckwheat
Cereal, Organic Old Fashioned Oats. Bob’s Red Mill products are available at most
grocery stores and almost all health food stores.
• All Bran Cereal or All-Brad Buds with Psyllium (45 on the GI)
• Muesli without added sugar
6. Fruit: Whole fruit including berries, apples, oranges and grapefruit have the most fiber
and fewest grams of carbohydrate per serving, making them low Glycemic. Eat along with
some nonfat yogurt or low-fat cheese, or a handful of nuts.
7. Popcorn: Air-popped popcorn sprayed with olive oil and tossed with a tablespoon of
Parmesan cheese.
8. Smoothies: Blend 1 cup of nonfat milk, ½ cup of nonfat sugar-free yogurt, 2 drops of
vanilla extract and 1 cup of ice. Optional: add a ½ cup of berries.
9. Wrap-ups: Spread a small whole-grain tortilla with a teaspoon of mustard and wrap-up
one ounce of any lean meat, including turkey or chicken breast, roast beef, lean ham or
shrimp. *see Dairy & Meat page
10. Mini-pita pizza: Top a ½ whole-wheat mini-pita with tomato sauce and a little low-fat
mozzarella and oregano to taste: broil till cheese melts.

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 Pasta & Bread
Some better than others?
You don't have to stay away completely!

PASTAS
next to food is the GI value Remember:
Fettuccine (32)
Spaghetti, white, boiled 10-12 minutes (34)
Under 60 is best
Vermicelli (35)
Protein Enriched Spaghetti (38)
Macaroni (45)
Egg-Enriched Fettuccine (46)
Instant noodles – Mr. Noodles (47) *while this has a low glycemic rating, it is also very low in nutrients and
high in sodium and preservatives. Skip it.
Tortellini, cheese (50)
Linguine (52)
Gluten-free pasta (54)
Brown Rice pasta noodles (92)

BREADS The Best Grains are

unleavened (made
Rye Pumpernickel (41)
Multi-Grain Bread (48) without yeast or any other
Pita Bread, white (51) leavening agents):
Sourdough (53) examples are wraps, pitas
Sourdough rye (57) and tortillas.
Hamburger Bun, whole wheat (61)
Whole meal spelt wheat bread (63) The soft, puffy breads
Melba toast (70) release their sugars too
French baguette (70) quickly.
White Bread (69-71)
Wonder Bread, enriched white bread (71) *lacks nutrients
compared to other bread
Rice bread (71)
Bagel, regular (72)
Kaiser Roll (73)
White Bread Rolls (73)
Baguette, white (95)

~all information in this portion is from www.mendosa.com~

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 DAIRY & MEAT

This entire package focuses on the Glycemic Index exclusively. There are many
other influences to consider when choosing what to eat like pesticides,
antibiotics, hormones, chemicals, cleanliness of a certain type of meat, and
fat content etc. I’m not going too in depth with all these factors because there
are many but I needed to mention how to best avoid chemicals, antibiotics,
hormones and pesticides in dairy because I feel it is important.

Pesticides, hormones, antibiotics and chemicals live in the FAT of dairy and meat
products
(as well as in our body!) as they are fat-soluble.
This being said; is its always best to buy either low fat or organic.

DAIRY
The above box goes for all dairy and meat products. If you like skim milk, it is
not as important to buy organic, but for the cream in your coffee, butter,
cheese or any dairy with any fat; buy organic.

Organic dairies cannot feed their cows with grains grown with pesticides, nor
can they use antibiotics or growth hormones like rGBH or rbST. The overall
impact of the herd is lessened when you choose organic milk.

MEAT
To meet Health Canada standards, Certified Organic meat can come only from
animals fed organic feed and given no hormones or antibiotics. Searching out
cuts from grass-fed animals ensures that you're eating meat from an animal
that was fed a more natural diet, and looking for a local source of meats lets
you question the farmer directly about the animal's diet and the farmer's
method of raising it. It cuts down on the environmental cost of transportation,
too.

Another thing I need to mention is different types of meat. Meat itself is one of
the lowest Glycemic foods available as they have no effect on blood sugar. But
of course you do have to be aware of all the junk that is added to our meat.

In this booklet, when I mention beef or pork I am referring to Glycemic Index

rating ONLY. These, in my opinion, should be eaten in moderation and organic
because of the known chemical content in them.

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 RECOMMENDED FOODS
There are tons of things that you can eat while still following the Low
Glycemic Diet!

PROTEINS
DAIRY PRODUCTS FATS BEVERAGES

Yogurt, low fat Almonds and Almond

Salmon, Sardines, Water
(sweetened) Butter
Mackerel, Trout

Cod Milk, Chocolate Flax Seeds Dandelion/herbal Coffee

Bass Milk, whole Olives and Olive Oil Herbal Tea

Sole Milk, Skim Sesame Oil Green Tea

Halibut Milk, low fat Tahini Vegetable Broth

Tuna Canola Oil Ginger Tea

Tempeh Soy Milk

STARCH Apple Juice, no sugar

Soy Yogurt VEGETABLES
CARBOHYDRATES added

Chicken Breast Tomatoes Soy Beans Orange Juice

Grapefruit Juice, no
Tofu Swiss Chard Dried peas
sugar added

Soy Protein (protein

Nettle Barley
powders)

Soy Milk Watercress, Endive Dried Lentils BREAKFAST CEREALS

Garlic, Onions & Leeks Dried Kidney Beans All Bran

CARBOHYDRATE
Artichoke Porridge, non instant
VEGETABLES

FRUIT
Broccoli Asparagus Muesli
CARBOHYDRATES

Cauliflower Green/Wax beans Cherries

Black beans, Lima Beans

Brussel Sprouts Eggplant
Plums and Chickpeas

Cabbage Okra Oatmeal, slow cooking

Grapefruit

Bread see examples of

Collard Greens Snow Peas Peaches
bread

Kale Zucchini Apricots, dried Navy Beans

Bok Choy Celery Pears Tortillas

Pasta see examples of

Turnips/rutabagas Fresh herbs Strawberries
pasta

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 Raspberries, Blueberries,
Mustard Greens Sprouts Blackberries, Rice
Huckleberries

Radishes Cucumber Apple SNACK FOODS

Mushrooms Peanuts

Popcorn, reg

SOUP

Tomato, canned

Lentil Soup

…In Moderation !
PROTEINS
DAIRY PRODUCTS FATS SOUP

Shellfish Low fat cottage cheese Mayonnaise (canola) Green pea (66)

Eggs Low fat cheese Soybean Oil

Lamb Ice Cream, reg Walnuts

Quark Low fat cottage cheese Brazil Nuts

Other legume and nut

Veal
butters

FRUIT
Low Fat Beef (lean) Avocado
CARBOHYDRATES

Duck Kiwi

Liver Bananas

STARCH
Grapes
CARBOHYDRATES

Bulgur Wheat Oranges

Lentils, canned Pineapple

Sweet Potato

Corn

Brown and Basmati rice

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 …Use Sparingly
CARBOHYDRATE STARCH
BEVERAGES
VEGETABLES CARBOHYDRATES

Parsnips Juice w/ added sugar Fresh Potato

Cola Beets

FATS Sugary Beverages Couscous

Carrots, cooked (raw is

Butter
better)

Cream Potato, baked

Cream Cheese BREAKFAST CEREALS

Sour Cream Puffed Wheat FRUIT CARBOHYDRATES

No hydrogenated
Rice Krispies Mangoes
margarine

Cornflakes Raisins

Fruit Juice (dilute half)

SNACK FOODS Watermelon

Pretzels Dried Fruit

Dates

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 The Lowest Glycemic Rating foods
Next to each food is the Glycemic Index Rating, the LOWER THE BETTER!

Peanuts 15 Milk, semi-skimmed 34

Artichoke 15 Vermicelli 35

Asparagus 15 Spaghetti, whole wheat 37

Broccoli 15 Apples 38

Cauliflower 15 Pears 38

Celery 15 Tomato soup, tinned 38

Cucumber 15 Haricot beans, boiled 38

Eggplant 15 Plums 39

Green beans 15 Carrots, cooked 39

Lettuce, all varieties 15 Apple juice (no sugar added) 41

Peppers, all varieties 15 Wheat kernels 41

Snow peas 15 Spaghetti, white 41

Spinach 15 Black-eyed beans 41

Young summer squash 15

Tomatoes 15 Peaches 42

Zucchini 15 Chickpeas, tinned 42

Soya beans, boiled 16 Oranges 44

Cherries 22 Carrot juice 45

Peas, dried 22 Macaroni noodles 45

Pearl barley 25 Pineapple juice *no sugar added 46

Milk, whole 27 Grapes 46

Spaghetti, protein enriched 27 Grapefruit juice 48

Kidney beans, boiled 29 Multi grain bread 48

Lentils green, boiled 29 Baked beans, tinned 48

Soya milk (no sugar added) 30 Porridge, non instant 49

Apricots (dried, no sugar Jams and marmalades (no

31 49
added) sugar added)

Milk, Fat-free 32

Fettuccine 32

Chickpeas 33

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 Medium
Glycemic
Foods

Adding these foods into your low glycemic diet is ideal if:
• You don't want to loose weight while on the glycemic diet.
• You need a “treat” but don't want to eat something too high glycemic.
• You need to vary things up without going over the edge!

Yams 51 Ice-cream – Potato, mashed 70

61
regular vanilla
Orange juice (no White bread 71
52 Potato, canned 61
sugar added)
Millet 71
Kidney beans, Muffin, Bran
52 62 Watermelon 72
tinned (unsweetened)

Lentils green, Shortbread 64 White bread rolls 73

52
tinned
Rye-flour bread 64 Puffed wheat 74
Sweet potato 54
Apricots Corn chips 74
Oat bran 55 (canned in 64
Waffles 76
syrup)
Rice, brown 55
Raisins 64 Rice cakes 77
Fruit cocktail,
Macaroni & Weetabix Cereal 77
canned in light 55
juice Cheese-
Homemade w/
Spaghetti, whole 64
whole wheat
55
wheat noodles and low
fat cheese
Popcorn, plain
55
(not microwave) Beetroot 64

Muesli 56 Black bean soup,

64
tinned
Mangoes 56
Water biscuits 65
Potato, boiled 56
Potato, steamed 65
Pita bread, white 57
Barley, flakes 66
Rice, wild 57
Pineapple 66
Apricots 57
Green pea soup,
Potato, new 57 66
canned
Digestive Croissant 67
58
Cookies
Ryvita Cracker 67
Rice, white 58
Taco Shells 68
Pizza, cheese 60
Whole meal
Hamburger bun 61 69
bread

Shredded Wheat 69

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 Creating Meals
Meal times can be hard as it is without any special restrictions or diets but use this guide to make
meal-times less confusing and delicious for the whole family.

I recommend making things as easy as possible and

Remember: sticking to these lists of foods to ensure your living a
Organic is always better! healthy, low glycemic life with as little fuss as possible.
Here are 3 columns arranged for you. All of the foods listed,
in every column you can enjoy as much as you like, as they
are all low glycemic unless otherwise specified.
The idea here is to make meal-time and meal planning easier and quicker.
I suggest you pick one (or more) from each column to form your meals. This ensures that
everything stays low GI, while maintaining a healthy balance.
Category A Category B Category C
• Pork * • Artichokes • Dark Breads; Rye and
* see Dairy & Meat Pumpernickel are best
section

• Turkey • Asparagus • Long Grain Brown Boiled Rice

• Chicken • Avocados • Basmati Rice (pref. Brown)

• Lean Beef • Dried Beans (all • Bulgur Wheat

kinds)
• Ham • Broccoli • El Dente Pasta (whole wheat
preferred)

• Fish • Cabbage • Egg Fettuccini Noodles

• Shellfish (crabmeat, • Cauliflower • Mayonnaise
shrimp, scallops)

• Lamb • Celery • Mustard

• Canadian Bacon • Cucumbers • Soy Sauce

• Beans, Lentils, Nuts • Eggplant • Salsa

• Green Beans • Olive Oil

• Green Onions • Vinegar

• Lentils • Cheese – Cottage, Regular and
Cream Cheese

• Mushrooms
• Onions

• Peas
• Spinach

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 Portions & Servings
What is a portion, what does it look like?

In order to eat more or less, you first need to know how much you are currently
eating and how it compares to actual portion sizes. Lots of us think we are getting
enough vegetables in our diet but did you know a serving of broccoli is a whole cup?
And you need 5 – 10 of those per day? Are you really getting enough?

Although some feel it’s controversial, the Canadian Food Guide says:
Food Group How much daily? What’s a serving?
Grains 5-12 servings One small slice of bread

Fruit & Vegetables 5-10 servings A small salad or a med

sized piece of fruit

Milk Products Depending on age – from One cup of milk or two

2-4 servings slices of cheese

Meat and Alternatives 2-3 servings 50-100g of meat, 1-2

eggs, 125-250ml beans

Visually – what does a serving look like?

Grains/Pasta = Hockey Puck !

Vegetable or Fruit = softball !

Milk/ Milk Products = cup of milk ! or

2 golf balls worth of a hard cheese !

Meat and Alternatives = deck of cards for any meat/tofu ! or

A light bulb worth of beans !

Other foods

1 tsp butter = stamp!

2 tbsp Salad dressing = ping pong ball!

⇨⇨ Now you know how much you should be eating, along with the foods to be
including in your diet.
You’re well on your way!

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 Example of a 7-Day Menu
This gives you an idea of a typical week, this is only a guideline!!

Day 1

Breakfast Multi Grain or Rye bread with organic butter


Scrambled egg
Glass of skim or non-dairy milk OR coffee/tea

Lunch Tortilla wrap with chicken, salad and salsa


raw baby spinach salad with chicken and feta

Dinner Chicken and mushroom casserole * chicken optional


Baked sweet potato

Vegetables

Pears cooked in a little red wine and cinnamon

Day 2

Breakfast Bran flakes and milk


Fresh apple
Glass of skim or non-dairy milk OR coffee/tea

Lunch Multi Grain bread (or Rye) sandwich with chicken, lettuce, tomato and mustard

Green salad

Dinner Baked fish


¼ cup Basmati rice

Vegetables

Stewed rhubarb with artificial sweetener and blueberries

Day 3

Breakfast Poached or Baked Halibut or any fish


No added sugar fruit (or plain) yogurt

Lunch Hard-boiled eggs


Lentil and vegetable salad with vinaigrette

Dinner Salmon steak


Canned chickpeas sautéed with herbs and garlic

Vegetables
Fresh Fruit

Day 4

Breakfast Whole grain toast with sugar-free peanut butter (natural)

Lunch Baked potato (regular or sweet)


Green salad with tuna on top

Dinner Meat loaf (made with organic beef or bison and large-flake oats instead of breadcrumbs)

Vegetables

Stewed apple

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21
 Day 5

Breakfast Toasted Rye or Whole grain bread with butter


Poached eggs

Lunch Whole wheat bread with grilled Mediterranean vegetables and hummus

Green salad

Dinner Grilled fish


Quinoa with onion, garlic and herbs

Vegetables

Day 6

Breakfast Bran cereal or non-instant cooked oats with fresh fruit and cottage cheese

Lunch Steamed, Baked or poached fish


Bean salad

Dinner Roast pork * see Dairy & Meat section


Roast sweet potatoes

Vegetables

Banana with plain live yogurt

Day 7

Breakfast Porridge made with old-fashioned large oats and unsweetened milk or water - add
cinnamon if desired

Lunch Open ham and tomato sandwich made with whole grain bread

Green salad

Dinner Chickpea curry with brown basmati rice


Vegetables

1 granny smith apple + 5 almonds

* This information is from www.lowcarbiseasy.com

! |Page
22
 Recipes
Breakfast
Lunch & Dinner
Dessert & other ideas
Protein Powders

! |Page
23
 Low Glycemic Recipes
Breakfast Ideas
Oatmeal Pancakes
These low glycemic index pancakes are a great way to get that stick-to-your ribs oatmeal feeling that will sustain
you for hours. I like to cook up several at once and reheat them in the microwave, as needed. I usually cut them
into 4 wedges, place them into a Ziploc® bag and I have a great grab and go breakfast. They are great with a
raspberry fruit spread, but feel free to substitute your favorite kind.
Ingredients
1/2 cup oatmeal

6 egg whites

1 tbsp raspberry fruit spread (double fruit, no sugar added)
Directions
Heat a small frying pan over medium heat for several minutes. Mix oatmeal, egg whites and fruit spread together.
Spray pan with non-stick spray. Pour mixture into pan. Flip after approximately 5 minutes and cook for an
additional five minutes on other side.

!
Egg Wrap
Start your day with this simple, yet delicious egg wrap. Feel free to spice this up to start your day with a kick by
adding a little salsa or hot sauce.
Ingredients
1 wedge light cheese (cheddar or any light cheese)

1 small whole-wheat tortilla

1 egg (or 2 egg whites)
Directions
Prepare one egg in the method you prefer. You may scramble the egg or egg whites using a non-stick spray. Or if
you prefer, you can use a boiled egg.
Warm tortilla in microwave for 10 seconds. Spread cheese to cover tortilla. Top cheese spread with scrambled egg
or crumbled boiled egg. Add tsp of salsa or a couple of dashes of hot sauce if desired.
Roll up wrap and enjoy.

!
Apple Oat Bran
Benjamin Franklin sure knew what he was talking about when he coined the phrase "an apple a day keeps the
doctor away". Apples are great sources of fiber, potassium and vitamin C, not to mention they are convenient and
taste great. This is one of my favorite breakfasts. It's sure to satisfy you and keep you full for hours.
Ingredients
1 medium apple, peeled and chopped

1/3 cup Oat Bran

1 cup water

1 tsp wheat germ
1 tsp flax seed

1 tbsp sliced almonds

Directions
Simmer your favourite variety of apple (I prefer the sweet, mild taste of Golden Delicious) in 3 tbsp of water for
approximately 3- 5 minutes. Set aside.

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 Prepare 1/3 cup of Oat Bran according to package directions. That is, bring 1 cup of water to boil over high heat.
You can add 1/8 tsp of salt - but I do not find this necessary. Slowly stir in Oat Bran, stirring constantly to avoid
lumping. Return to boil and reduce heat to medium for several minutes. Remove from heat.
Add apples, flax seed, wheat germ and mix well.
Serve in a bowl and sprinkle with almonds.
You can add a tsp of Splenda if you like.

!
Raspberry Yogurt Muffins
These muffins make for perfect low glycemic snacks. You can substitute the raspberries in this recipe for blueberries
or another type of berry if preferred. You can use the recipe for regular sized muffins or mini. Keep in mind that
mini-muffins will not take as long to cook.
**This recipe contains Splenda® or substitute for Stevia*
Ingredients
3/4 cup canola oil

1/3 cup SPLENDA® brown sugar blend (or adjust measurement if using Stevia powder) 

3 eggs (or 6 egg whites)

2 cups plain, fat-free yogurt

2 1/2 cups rolled oats

3 cups whole wheat flour

1 tsp baking soda

1/4 tsp salt

2 cups frozen raspberries
Directions
Preheat oven to 350 degrees. Spray muffin pan with non-stick spray. In a large bowl, combine oats, flour, baking
soda and salt. Set aside.
In another bowl, lightly beat oil and sugar to mix. Add eggs, one at a time and beat. Mix in yogurt.
Add wet mixture to dry ingredients and mix together. Do not over mix. Fold in raspberries.
Fill muffin compartments 3/4 full. Bake approximately 20 minutes.

Cereal? Low Glycemic?

The only cereals recommended for a Low Glycemic Diet are;
All-Bran, Bran Buds, Bran Buds with Psyllium, Non-Instant
oatmeal,
Hot cereal such as Cream of Wheat or Steel Cut Oats or any
Bob’s Mill products

! |Page
25
 Lunch and Dinner Ideas

Salads are an easy choice. First choose a washed, organic lettuce, spinach
or cabbage mix. Then top with your choice of any raw vegetables, nuts,
seeds or low fat cheese and add a oil & vinegar or low-fat dressing of your
choice!

Mediterranean Chicken Salad

Dressing

½ cup olive oil

¼ cup balsamic vinegar

1/8 teaspoon oregano

½ teaspoon salt
Salad Ingredients

2 cups cooked chicken, cut into cubes

1 (4 ounces) can sliced black olives, drained

1 (7 ounces) jar roasted red peppers, drained and diced

1 (7½ ounces) jar marinated artichoke hearts (not drained)

1 (4 ounces) package crumbled feta cheese
In a small bowl, combine the olive oil, vinegar, oregano and salt.
In a medium bowl, place all the remaining ingredients. Whip the dressing ingredients together with a fork, and then
pour over the chicken mixture. Gently toss and refrigerate until served.
Serves 4.

!
Peppered fish

Sea bass, salmon or white fish may be used.
6 swordfish steaks (about 6 ounces each)

½ cup dry white wine

¼ cup lemon juice

1 teaspoon soy sauce

½ teaspoon Worcestershire sauce

1 clove garlic
1 tablespoon coarsely ground pepper

1/8 teaspoon ground cayenne pepper
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.
Marinade makes about ¾ cup.

Serves 6.

Broccoli Frittata - vegetarian

3 eggs, beaten

2 cups sour cream

2 slices whole grain bread, processed into crumbs


! |Page
26
 ½ cup Parmesan cheese

¼ teaspoon nutmeg

2 tablespoons olive oil

2/3 cup chopped onion

3 (10 ounces) packages chopped broccoli
Preheat oven to 350 degrees. Heavily oil 9x13 inch casserole.
Thoroughly mix the eggs, sour cream, cheese, nutmeg and bread crumbs with a fork or wire whisk. Set aside.
Heat the oil in a medium skillet. Add the onions and cook until translucent. Meanwhile, microwave the broccoli 2 -
3 minutes, until thawed. Add the broccoli to the onions and continue cooking until excess moisture is gone.
Remove from heat. Pour into the prepared casserole. Pour the egg mixture over broccoli and onions.
Bake for 50 minutes, or until the frittata is puffy and set in the center.
Serves 6 - 8.

!
White Chili  - can be vegetarian

This flavorful recipe turns leftover chicken or turkey into a delicious, fragrant dish.

3 cups chicken broth

2 19 oz cans cannelloni beans (white kidney beans)

1 onion -- chopped

2 garlic cloves -- minced

4 ounces canned chopped green chilies

2 teaspoons oregano

1 1/2 teaspoons cumin

1/4 teaspoon ground cloves

1/4 teaspoon cayenne

salt and pepper -- to taste

4 cups cooked chicken (optional)



Rinse and drain the beans. Combine all ingredients in a large pot and simmer gently about 1 hour. Serve in bowls
topped with grated jack cheese or wrapped in flour tortillas.  Note: This tastes better the second day. It freezes
well.

!
Scalloped Sweet Potatoes - vegetarian
A fragrant side dish with a great crunchy topping. 

1 (17 ounce) can water-packed sweet potatoes, drained

3/4 cup heavy cream

Salt

1/8 to 1/4 teaspoon freshly grated nutmeg

Freshly ground black pepper

1/4 cup grated Swiss cheese

1 whole wheat matzo cracker, crushed to coarse crumbs

1 1/2 tablespoons butter, melted



Heat oven to 350 degrees. Butter a shallow baking dish or pie plate. Arrange sweet potatoes in dish. Combine
cream with salt, nutmeg and pepper and pour over potatoes. Mix together the cheese and cracker crumbs and
spread evenly over the top. Drizzle with melted butter. Bake in preheated oven 25 minutes until browned and
bubbling.  Yield: 2 - 3 servings

Bleu Cheese Steak


1 steak (your favorite cut)

1/8 lb bleu cheese (2 oz) *see Meat & Dairy section

1 Tbsp fresh lemon juice




! |Page
27
 Grill the steak to desired doneness. Just before the steak is ready, heat the cheese and lemon juice together over
low heat to make a sauce. Place steak on serving plate, pour sauce over top and serve immediately.

Yield: 1 serving.

!
Stuffed Chicken w/ Mozza

1/2 lb. fresh mushrooms

8 whole chicken breasts without bones

8 thin slices lean ham

8 slices mozzarella cheese

Salt and cayenne to taste

Paprika

1/3 cup olive oil

3 tbsp. chopped green onions

2 cups light sour cream



1. Clean mushrooms and slice into thick slices. Set aside.

2. Clean chicken, removing skin and all fat. Pat dry. Slit breasts lengthwise, but not all the way through, to form a
pocket. Put the ham and the cheese inside the pocket. Season with salt and pepper. Roll the chicken up with the
opening to the inside. Secure with a toothpick. Sprinkle each roll generously with paprika. Heat the olive oil in a
heavy frying pan and brown the chicken rolls. Remove the chicken with a slotted spoon to a casserole dish.

3. In the remaining olive oil, sauté the mushrooms and green onions for about 5 minutes on medium heat. Add
sour cream and blend well. Pour the sour cream and mushroom mixture over the chicken. Cover tightly with foil
and

bake at 350 degrees for 55 minutes or until done.

!
Hungarian Beef Barley Stew 

A delicious and very satisfying main dish stew.

2 Tablespoons vegetable oil

1 1/2 lbs beef stew meat, cut in 1/2" cubes

1 large onion, chopped

2 garlic cloves, minced

1 28 oz can tomatoes, undrained

3 cups water

3/4 cup pearled barley

1 Tablespoon sweet Hungarian paprika

2 tsp salt

1/4 tsp caraway seeds

1 cup sour cream



Heat oil in a 4 quart sauce pan or Dutch oven. Brown meat in oil in two batches. Add onion and garlic and cook
until onion is tender. Drain off excess fat. Stir in remaining ingredients except sour cream. Bring to a simmer. Cover
and reduce heat to low and simmer, stirring occasionally, meat and barley are tender (about 1 hour). Ladle into
individual serving dishes, topping each with sour cream.  Yield 6 - 8 main dish servings.

Aromatic Chicken & Lentils  


The cinnamon makes this easy dish very special.

1 tablespoon oil

2 cups leeks -- chopped

2 cups raw sweet potatoes -- cubed

2 tomatoes -- peeled & chopped


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 1 tablespoon herbs de province

1/2 cup dry white wine

2 tablespoons tomato paste

2 teaspoons cinnamon

1 1/2 cups lentils

3 cups chicken broth

1 chicken -- skinned & cut up



Preheat oven to 400. In a large heavy oven proof casserole, heat the oil. Sauté the leeks, carrots, tomatoes and
herbs de provence for 5 minutes. Stir in wine, tomato paste, cinnamon, lentils, and broth. Bury the chicken pieces
in this mixture. Cover and bake 1 1/2 hours or until the chicken is cooked and the lentils are tender.  Yield: 4
servings.

Chicken Taco Filling  


It is simple (three ingredients), easy (5 minutes of your time), delicious and versatile. For lowest Glycemic Index
diets, eat with Wraps, Pitas or Tortillas.



1 packet taco seasoning (or 4 Tablespoons bulk taco seasoning)

1 cup chicken broth

1 pound boneless skinless chicken breasts


Dissolve taco seasoning into chicken broth. Place chicken breasts in crock-pot and pour chicken broth over. Cover
and cook on low for 6-8 hours. With two forks, shred the chicken meat into bite-sized pieces. Use in soft tacos,
hard tacos, burritos, nachos, etc. To freeze, place shredded meat into freezer bags with the juices. Press out all
the air and seal.

Chicken with Balsamic Vinegar 


This popular recipe has been printed everywhere. It's great!

4 boneless, skinless chicken breast halves

3/4 lb small mushrooms, quartered

2 Tbsp flour

salt and pepper

3 Tbsp olive oil

6 garlic cloves, peeled

3 Tbsp balsamic vinegar

3/4 cup chicken broth

1 bay leaf

1/4 tsp thyme

1 Tbsp butter



Season the flour with salt and pepper and dredge the chicken breast halves in it. Shake off excess flour. Heat the

! |Page
29
 oil in a heavy skillet and cook the chicken over moderately high heat until nicely browned on one side, about 3
minutes. Add the garlic cloves. Turn the chicken pieces over and scatter the mushrooms over all. Continue cooking,
shaking the skillet and redistributing the mushrooms so they cook evenly. Cook about 3 minutes. Add the Balsamic
vinegar and broth, the bay leaf and thyme. Cover closely and cook over moderately high heat about 10 minutes.
Turn the pieces occasionally as they cook. Transfer the chicken to a warm platter and cover with foil. Let the
sauce cook, uncovered, over moderately high heat about 7 minutes. Swirl in the butter. Remove the bay leaf. Pour
the sauce and mushrooms over the chicken and serve.  Yield: 4 servings.

!
Ground Beef (Or Bison) Special
Bison is a lot cleaner and leaner than beef, its your choice!


1/2 lb fresh spinach, chopped;

OR 10 oz frozen chopped spinach, defrosted

1 tablespoon olive oil

1 tablespoon butter or margarine

1 pound ground beef

1 small onion, diced

1/2 teaspoon dried basil, crushed

1/4 teaspoon dried marjoram, crushed

1/4 teaspoon dried oregano, crushed

1 teaspoon salt

1/4 teaspoon black pepper

4 eggs



If using frozen spinach, place in strainer and drain well. Heat oil and butter in large, heavy skillet. Add ground beef
and cook, stirring, until browned and crumbly. Drain. Add onion and cook until tender but not browned. Stir in
basil, marjoram, oregano, salt and pepper. Stir in drained spinach and cook until liquid in spinach has evaporated.
Beat eggs, add to meat mixture and cook, stirring, until eggs are set.  Yield: 4 servings

Pizza Beans  - vegetarian


A delicious mélange of pinto beans and pizza ingredients, cooked effortlessly in the crock-pot.

1 pound pinto beans

3 1/2 cups water

4 tomatoes -- chopped

1 onion -- chopped

1/4 cup chopped red or green bell pepper

1 clove garlic -- crushed

1 teaspoon salt

1/2 teaspoon dried oregano

1/4 teaspoon dried rosemary

1 cup shredded mozzarella cheese

1/4 cup grated parmesan cheese



Rinse beans, removing any foreign objects. Place in a large bowl and cover with water and allow to soak at room
temperature overnight. In a slow cooker, combine beans, water, tomatoes, onion, bell pepper, garlic, salt, oregano,
and rosemary. Cover and cook on High 6 to 7 hours or until beans are tender. Top with mozzarella, then
parmesan cheese. Cover and cook another 10 minutes or until cheese melts.  Yield: 10 - 12 side dish servings or
6 - 8 main dish servings.

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 Dill-icious Lemon Chicken
Ingredients

1 cup of low-fat sour cream

1 Tablespoon minced fresh dill (or 1 teaspoon dried)

1 teaspoon lemon pepper or regular pepper

1 teaspoon lemon zest

4 boneless, skinless chicken breasts



Preheat oven to 425 degrees. Combine sour cream, dill, lemon pepper, and lemon zest in a small bowl. Spray a
medium casserole dish with nonstick cooking spray. Spread 1/4 of the lemon dill sauce over the bottom of pan.
Arrange chicken breasts on top of sauce in a single layer. Pour remaining sauce over chicken. Spread evenly. Bake
uncovered for 30-35 minutes, until chicken is tender and no longer pink.  Yield: 4 servings

Sweet Potato Casserole  - vegetarian


Sweet potatoes are the only potatoes with a low GI value.
Ingredients
2 cans (17 oz. each) sweet potatoes (not in syrup), mashed

Or 4 - 5 cups of fresh cooked and mashed sweet potatoes

1/2 cup milk

1/4 cup dry sherry

6 tablespoons butter, softened

1 teaspoon freshly grated lemon peel

1/2 teaspoon salt

1/4 teaspoon nutmeg

Dash cayenne pepper

4 eggs, beaten



In a large bowl, beat sweet potatoes, milk, sherry, and butter with an electric mixer until smooth. Add remaining
ingredients and beat well. To bake in the oven, pour into a greased 3 quart soufflé dish or other large deep
casserole dish. Bake at 375 degrees for about 1 hour and 15 minutes, until set. To cook in a crock-pot, pour into
greased crock-pot. Cover and cook on HIGH setting for 1 hour, then turn to LOW setting for 3 to 4 hours.

Yield: 6 to 8 servings.

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 Chicken Hash
A quick and easy low glycemic index recipe for chicken that is quite filling and very tasty.
Ingredients

1 lb boneless, skinless chicken breasts

2 tbsp extra virgin olive oil

2 medium red onions, diced

3 cloves minced garlic

2 medium red bell peppers, cut into cubes

10-12 small new potatoes, quartered (or if preferred, 4 regular medium potatoes cut into 1/4 inch cubes)

1/2 cup black beans, drained and well-rinsed

1 tsp dried thyme (or substitute 1 tbsp fresh thyme) 

1 tsp dried basil (or substitute 1 tbsp fresh basil)

1 tsp paprika

1 tbsp tomato paste

salt/pepper to taste 



Directions

Preheat oven to 425 degrees.  Season chicken with thyme, basil and salt on both sides.  Bake for 20 minutes or
until no pink.  Dice the chicken into large cubes and set aside.

Boil the potatoes for approximately 10 minutes and drain.  

Heat 2 tbsp oil in large skillet over medium heat.  Cook onion and garlic until browned and soft.  Add the
potatoes and cook for another 10 minutes.  Add red peppers and black beans and cook for 2 to 3 minutes. 

Add chicken cubes, paprika, salt, pepper and tomato paste to skillet.  Combine well and heat through.

If desired, serve with a little low-fat grated cheddar cheese over top.   

  

Serves 4

Steamed Winter vegetables with Peanut Sauce - vegetarian

From David Mendosa - www.mendosa.com
“This recipe has everything going for it: This recipe is fast and easy to make, it tastes great, it provides some of
the most nutritious vegetables, and is very low glycemic. This has been a favorite of mine ever since I discovered
this recipe by Gerri French (who authorized me to reprint it here) in the November 2005 issue of Diabetes Health.”
Ingredients
It starts with a simple but wonderful peanut sauce:
1/2 cup creamy peanut butter with nothing added
4 tablespoons rice vinegar
2 tablespoons soy sauce
2 cloves garlic, crushed
1/4 teaspoon cayenne pepper (or to taste)
1/2 to 1 teaspoon grated fresh ginger root (optional)
1/2 to 2/3 cup water
Directions
Mix all the ingredients except for the water in a small saucepan with a wire whisk. Add the water and whisk again.
You can add additional water if you want a thinner sauce. Heat until warm and pour over the veggies or serve on
the side.
After you’ve whipped up the peanut sauce, cut 1/2 pound of fresh or frozen (fresh is better) broccoli and
cauliflower (about 3 cups), into bite size pieces. Now, neither of these veggies — especially broccoli — have been
among my favorites, but — wow! — are they ever good with Gerri’s peanut sauce. One secret of steaming broccoli
is to bring the water to a boil, insert the steamer basket with the veggies, and cook for exactly 5 minutes.
It’s crucial not to overcook broccoli, unless you like mush.

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 Curried Turkey Salad with Walnuts

You'll gobble down this fresh, curry-flavored salad. It's made with turkey breast, yogurt, green grapes, salad
greens and chopped walnuts.
Ingredients
3 oz. boneless and skinless turkey breast

1/4 tsp. curry powder

1/4 cup low fat or nonfat, plain or sugar-free yogurt

1/2 cup red or green grapes

3 cups mixed salad greens

1 Tbsp. olive oil and vinegar dressing

2 tbsp. chopped walnuts

Directions
Cut turkey into bite-sized cubes. Heat a nonstick skillet to medium-high and coat with cooking spray; sauté turkey
cubes four to five minutes until thoroughly cooked; remove and let cool. Mix yogurt with curry powder. Cut grapes
in half. Mix cooled turkey and grapes with seasoned yogurt. Cover and refrigerate for at least 15 minutes for
flavors to blend.
In the meantime, rinse, dry and shred salad greens. In a salad bowl, toss greens with dressing and place on a
dinner plate. Remove turkey mixture from refrigerator, place on top of salad greens. Sprinkle salad with walnuts
and serve.

Pan Seared Salmon Salad

Ingredients
3 tablespoons chopped dry-pack sun-dried tomatoes
3 tablespoons balsamic vinegar
2 teaspoons extra-virgin olive oil
1 1/2 teaspoons dried basil
1 teaspoon Dijon mustard
1/8 teaspoon salt
1 roasted red pepper, cut into small strips
1 pound mixed salad greens
4 ounces button or shiitake mushrooms, sliced
1 small onion, minced
4 salmon fillets (3 ounces each), skin removed
1 teaspoon Italian seasoning
Alternate
Salmon Salad Wrap: Pan-Seared Salmon Salad can double as a sandwich. Warm 4 large whole-wheat flour tortillas
in a microwave oven for 30 seconds or until pliable. Arrange the salad ingredients over the tortillas. Crumble the
salmon into chunks and place over the greens. Roll up and serve. Makes 4 wrap sandwiches.
Directions
Place the sun-dried tomatoes in a small bowl. Cover with boiling water. Allow to soak for 10 minutes, or until soft.
Drain and discard the liquid.
In a large bowl, whisk the vinegar, oil, basil, mustard, and salt until smooth. Place the pepper, sun-dried tomatoes,
and greens in the bowl but do not toss. Set aside.
Lightly coat a medium nonstick skillet with nonstick spray. Add the mushrooms and onion. Coat lightly with
nonstick spray. Cook over medium-high heat for 5 to 7 minutes, or until soft. Remove to a plate to cool.

Wipe the skillet with a paper towel. Coat with nonstick spray. Set over high heat. Lightly coat the salmon with
nonstick spray. Sprinkle with the Italian seasoning. Add the salmon to the skillet. Cook for 3 minutes on each side,
or until the fish flakes easily. Check by cutting into 1 fillet.

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33
 Add the mushrooms and onion to the reserved bowl. Toss to mix. Spoon the salad onto 4 plates. Top each with a
salmon fillet.

!
Grilled Ham and Cheese
This low glycemic recipe for grilled ham and cheese which tastes so good, you won't believe it's good for you.  It
goes great with soup or a tossed salad on the side.   For the bread Breads: Coarse European -Style, Whole Grain
wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat are best.



Ingredients

2 slices 100% whole grain wheat bread 

2 wedges light cheese

2 oz lean deli ham



Directions

Heat a small skillet over medium heat for several minutes.  

Lightly brush one side of each slice of bread with extra virgin olive oil.  Spread one wedge of cheese on the other
side of each slice of bread.  Place one slice of bread, oil side down in pan.  Top with ham and other slice of
bread.

Cook approximately 5 minutes each side.

Creamy Chicken Chowder

A puree of favorite vegetables-carrots, celery, onions, and mushrooms- thickens this sensational chowder. Serve with
biscuits or bread to make a hearty one-dish meal.
Ingredients
3 cups chicken broth
3 carrots, chopped
2 ribs celery, chopped
1 onion, chopped
1 clove garlic, minced
2 ounces mushrooms, sliced
1/4 teaspoon salt
1 teaspoon chopped fresh rosemary
1 pound boneless, skinless chicken breast, cut into 3/4" pieces
2 tablespoons butter
3 tablespoons unbleached all-purpose flour
1 cup milk
1 cup fresh or frozen and thawed peas
1 tablespoon chopped fresh parsley
1/4 teaspoon freshly ground black pepper
Directions
1.Combine the broth, carrots, celery, onion, garlic, mushrooms, salt, and rosemary in a large saucepan. Bring to a
boil over high heat. Reduce the heat to low, cover, and simmer for 20 minutes, or until the vegetables are tender.
Using a slotted spoon, transfer half of the vegetable mixture to a food processor. Process until pureed. Return to
the saucepan.

2.Stir in the chicken and simmer, covered, for 15 minutes, or until the chicken is no longer pink.

3.Melt the butter in a small saucepan over medium heat. Stir in the flour until smooth. Cook, stirring, for 1 minute.
Gradually add the milk and cook, stirring constantly, for 3 minutes, or until thickened. Stir into the chicken mixture.

! |Page
34
 Add the peas, parsley, and pepper. Cook for 5 minutes, or until the mixture is heated through and the peas are
tender.

Talia’s delicious Hummus - vegetarian

Hmmmm! Hummus rates from 0-4 on the glycemic index, making it one of the lowest rating foods!
Ingredients
2 cloves garlic—roughly chopped
¼ cup lemon juice
¼ cup water
14 oz (400g) canned chickpeas (garbanzo beans)—rinsed and drained
½ cup tahini
1 teaspoon sea salt
Directions
Place all ingredients in a food processor or blender and process until smooth, scraping the sides occasionally.
Variations: If you like a spicier hummus, add a small red chili (chopped) or a pinch of cayenne pepper, or try a
little cumin for a more exotic variation. Also spinach is an excellent one to add
Tip: Prepare extra quantities of hummus—it can be refrigerated, covered, for up to 1 week and frozen for up to 3
months.

Tuscan Pasta Bake - vegetarian

This convenient pasta bake recipe makes use of the borlotti beans popular in the Italian region of Tuscany. If you
are unable to find borlotti beans in your local store you can substitute with cannellini beans. A healthy vegetarian
meal that takes only 5 minutes preparation work, then you can relax whilst it cooks itself.

Ingredients
7oz/200g pasta twirls
3 sticks of celery
14oz/400g can borlotti beans, drained
14oz/400g can of tomatoes
¼ bottle of red wine
1 vegetable stock cube, organic
2oz/50g black olives
1 teaspoon dried mixed herbs
½ teaspoon salt (can be omitted)

Directions
1. Put the pasta in the base of an oven proof dish, uncooked
2. Chop the celery and add it to the dish along with the tomatoes, olives, beans, herbs, stock cube and salt.
Gently mix all the ingredients together with a large spoon being careful not to damage the beans.
3. Add the wine and briefly mix it in. Top up the dish with water until the liquid almost but not quite covers the
pasta
4. Cover the dish with aluminum foil and bake in a preheated oven at 190°C/380°F/Gas Mark 5. Cook for 25
minutes then stir the contents of the dish before putting it back in the over for a further 20 minutes. 5
minutes before the cooking finishes remove the foil to give the pasta a golden brown finish.
Serves 4

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 Saucy Chickpeas and Sweet Potato - vegetarian
Ingredients
2 sweet potatoes (aprox 7oz/200g each)
1 small onion
2 cloves garlic
2 tablespoons balsamic vinegar
1 tablespoon Worcestershire sauce
14oz/400g canned tomatoes
1 vegetable stock cube
2 spring/green onions

1. Wash the potatoes and prick them with a knife. Cook them in an oven preheated to 200°C/400°F/Gas
Mark 6 for just over an hour or until soft. Start to cook the chickpea sauce about 30 minutes before the
potatoes finish cooking. Finely slice the onion and crush the garlic and fry in a little olive oil with 1
tablespoon of balsamic vinegar and Worcestershire sauce.
2. Add the tinned tomatoes and stock cube.
3. Add the chickpeas and heat them thought, stirring occasionally. 5 minutes before serving add the
remaining balsamic vinegar and the chopped spring/green onions. Mix in well. Slice open the potatoes
and serve the chickpeas inside.
(Serves 2)

Desserts and Other Ideas

Cranberry Nut Bran Bread (Eat this recipe in moderation)


Everyone will enjoy this tasty bread.
1 cup dried cranberries, with no sugar added

1 cup boiling water 

1 cup all bran cereal

1½ cups plain soy milk

1 egg

1½ cups whole wheat flour

1 tablespoon baking powder

½ teaspoon cinnamon

½ teaspoon salt

1 cup chopped walnuts

2 tablespoons butter, melted
In a medium bowl, pour the boiling water over the cranberries and set aside. Preheat the oven to 350 degrees.
In a small bowl, mix together the cereal, milk, and egg. Set aside.
In a food processor, place the flour, baking powder, cinnamon and salt. Process to mix.
Completely drain the cranberries, and then add them to the processor with the flour mixture. Process briefly to
combine. Place the mixture in a large bowl. Stir in the walnuts. Add the cereal mixture, stirring just to mix. Stir in
the melted butter. Pour into a large greased loaf pan.
Bake 1 hour at 350 degrees or until a wooden toothpick comes out clean when inserted in center.
Makes one 9-inch loaf.

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 Peach Smoothie
Two straws in a tall frosted glass of this fruit beverage – a low GI answer to a soda fountain soda! REALLY low
Glycemic Rating (Aprox 19)

Ingredients

1 medium peach, peeled, or 1/2 cup canned peaches, unsweetened

8 oz nonfat peach yogurt w/artificial sweetener

ground cinnamon

Directions

Slice peach or drain canned peach slices.

In a food processor blend fruit and yogurt at high speed for 45 second

Pour into 2 tall glasses.

Serve immediately.

Crushed ice and a sprinkle of cinnamon may be added if desired.

Serves 2

Cinnamon Walnut Cookies 


Enjoy these tasty low glycemic bites
2 cups walnuts 

1 cup whole grain pastry flour 

½ cup low fat or defatted soy flour 

½ cup oat bran 

1 teaspoon ground cinnamon 

¼ teaspoon salt 

1 cup butter, softened 

2/3 cup fructose (or ¾ cup Splenda)
Preheat the oven to 300 degrees.
Place the walnuts, flours, bran, cinnamon and salt in a food processor using the sharp blade. Briefly process the
mixture, just until the nuts are finely chopped and evenly mixed. Set aside.
In a medium bowl, cream the softened butter.
Add the sweetener and beat until fluffy.
Beat in the egg until thoroughly mixed.
Add the dry ingredients to the butter mixture and stir until evenly mixed.
If desired, line your baking sheets with parchment paper. Otherwise, use un-greased baking sheets.
Taking walnut-sized pieces of the batter, roll the cookie mixture into 1-inch diameter balls and place each on the
baking sheet, placing them about 2 inches apart.
Using a fork, gently press each cookie to about ¼ inch thickness. Drag the tines of the fork across, leaving lines
in each cookie.
Bake 15 minutes. The cookies will be lightly browned. Cool a few minutes, then gently slide a spatula beneath each
to loosen. Move to a rack or flat surface to finish cooling. If you used the parchment, just slide the whole thing
onto your countertop after loosening.
Makes 5 dozen cookies.

Oatmeal Cookies With Cherries


Prevention’s The Sugar Solution Cookbook Copyright 2006
Possible substitutions marked in red



1 cup whole grain pastry flour (all purpose Whole Wheat flour)

1 teaspoon baking powder

½ teaspoon ground cinnamon

½ teaspoon baking soda

½ teaspoon salt

½ cup packed brown sugar (Splenda Brown Sugar Blend)

1/3 cup granulated sugar (Substitute Splenda)

¼ cup unsweetened applesauce

2 tablespoons canola oil

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 *Can add 1/8 cup of skim milk to help with dryness of w/w flour

1 large egg 

1 teaspoon vanilla extract

1 ½ cups old-fashioned rolled oats

¾ cup dried cherries (crushed pecans for the cherries and add @ ½ of a Lindt 85% coaco bar chopped up)



Preheat the oven to 375 degrees F. Coat 2 large baking sheets with cooking spray. In a small bowl, combine the
flour, baking powder, cinnamon, baking soda and salt. In a large bowl, combine the brown sugar and granulated
sugar, applesauce, oil, egg and vanilla. Stir until well-blended. Add the flour mixture and stir until combined. Stir in
the oats and cherries.



Drop the batter by rounded teaspoonfuls, 2” apart, onto the prepared baking sheets. Bake for 10 to 12 minutes or
until golden brown. Let stand on the baking sheets for 2 minutes before removing to a rack to cool completely.

Yogurt and Fruit Parfait

Yogurt:
Use plain yogurt, and if desired mix with either: One scoop of vanilla protein powder or
a tsp of honey.
Layer in a parfait glass or bowl with whatever fruit you desire (frozen berries,
strawberries, blueberries, apple chunks)
Top with dark chocolate shavings if using for a dessert.

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 PROTEIN
POWDERS
Using a protein powder that does not contain sugar (sweetened with Stevia) is always best. If a protein
powder contains sugar, skip it, there are multiple brands that do not contain sugar.
This is a great way to make sure your getting all your protein requirements. I always experiment with my
protein powders in many different ways including:
Mixing with Yogurt to make a sweeter “pudding-like” dessert, Make a protein shake adding in things like:
peanut butter, fruit, cocoa, pumpkin and pumpkin spice (to make a pumpkin pie type shake), mint extract
(especially to chocolate protein powders) and vanilla extract. Also adding protein powder to oatmeal or
other hot cereals to sweeten, pancake recipes, cookies and cakes batter

Dream Protein is the cleanest, highest quality and most bang-for-your-buck protein powders we have found.
It contains 21g of protein per scoop and NO SUGAR (it is sweetened with Stevia)
It is available through our clinic.

BLENDING TIP:
I find the Magic Bullet is the best blender for smoothies, soups, sauces and other food items that I have
ever used. It is quick, consistent and very easy cleanup. It crushes ice effortlessly for amazing smoothies
and summer drinks containing ice.

Protein Pancakes
Ingredients
1-2 scoops Protein powder (Dream Protein is best, which is available through our clinic)
5 egg whites
baking powder
vanilla
Cinnamon
Directions
Mix all ingredients together well
Pour pancake size dollops onto a heated pan, turning over once, after the bubbles on top have popped.

Protein Chocolate Chip Muffins

Ingredients
1 cup Vanilla Dream Protein Whey Protein Powder
1 cup all purpose flour
1 tsp baking soda
1/2 cup unsweetened applesauce
1/2 cup soy milk (or regular)
1 egg
2 bananas, mashed
1/2 bag (3 oz.) dark chocolate chips (*optional: you can replace these with carob chips or leave out altogether)
Directions
Preheat oven to 350 degrees. Spray 12-muffin muffin pan with no-stick spray (or line with muffin cups).
Combine all dry ingredients in a large bowl and mix.
Blend egg, soy milk, banana and applesauce in a bowl.
Add liquid ingredients to dry ingredients. Mix until just moistened (if batter is too dry, add 1 tbsp of soy milk at a
time until desired consistency. If batter is too runny, add 1 tbsp of flour at a time).
Stir in chocolate chips.

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 Spoon heaping tablespoon of batter into each muffin cup.
Bake at 350 for 25-30 minutes or until knife/toothpick comes clean when inserted in muffin. Remove from pans
immediately and cool on wire rack.

Protein Raspberry Pomegranate-Blueberry Smoothie

Ingredients
1 scoop Vanilla Dream Protein Whey Protein Powder
1/2 cup pure pomegranate juice
1/2 cup frozen blueberries
2 tablespoons plain yogurt
Directions
Combine all ingredients, blend and enjoy!

Whey Strawberry Delight

Ingredients
2 scoops Vanilla Dream Protein Whey Protein Powder
1 cup (8 fl oz) water
4 oz yogurt (plain is great)
3 frozen strawberries
1 tsp flax seed oil

Directions
Blend all ingredients together and enjoy!

Pumpkin Pie Smoothie

Ingredients
6 ice cubes

1/3 cup canned pumpkin puree 

1 cup soy milk or regular skim milk

Cinnamon (to taste)

Nutmeg (to taste)

1 scoop vanilla Dream Protein Whey Protein
1/8 cup water *can add more water to desired consistency

Directions
Combine all ingredients in blender.

!
Chocolate Peanut Butter Smoothie
Sooo delicious you’ll forget your eating so clean!

Ingredients
1 scoop Chocolate Dream Protein Whey Protein Powder
1 cup milk, soy milk, almond milk or water
6 ice cubes
1 tbsp natural, no-sugar added peanut butter (I like crunchy!)

Directions
Combine all ingredients in blender.

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 Resources for Glycemic Index Help
Internet:
http://www.mendosa.com/ - A freelance medical writer and consultant specializing in
diabetes and the glycemic index. Very reliable information and resource.

http://www.mendosa.com/gilists.htm - the page that contains a 74 page guide of 1000’s of

foods with their ratings.

http://www.glycemicindex.com - The Glycemic Index On-line, the University of Sydney's GI

Website, is a comprehensive and authoritative guide to the glycemic index. Dr. Jennie
Brand-Miller, who authorized me to summarize her work in 1995 or 1996, finally has a Web
presence in November 2000.

http://www.food2live.com - Food2Live is a personalized calculator of glycemic load, calories,

and nutrients. Sing up for a free account to access the calculators.

www.lowcarbiseasy.com - aimed at Low-carb lifestyle and emphasizes the Glycemic Index a

lot.

Books:
The Everything Glycemic Index Cookbook: 300 Appetizing Recipes to Keep Your Weight Down and
Energy Up! by Maar Nancy and Barb Pearl about $15
- I have this cookbook and use it all the time. A very good buy!

New Glucose Revolution Pocket Guide to the Complete Glycemic Index Values By Thomas Wolever,
Jeanny Brand-Miller about $10
- I have this one as well and is excellent! Scientific research and very helpful
information. There are a series of New Glucose Revolution books, all worth it!

Complete Idiots Guide Glycemic Index Weight Loss by Lucy Beale about $15
- This book is excellent and focused mainly on loosing weight with the glycemic index

The New Glucose Revolution: The Authoritative Guide to the Glycemic Index - The Dietary Solution
for Lifelong Health by Jennie Brand-Miller about $16
- This is a good book and is only one of a series including Shoppers Guides, Cookbooks
and more! Very good books and easy to understand.

Sugar Busters! Quick & Easy Cookbook by H. Leighton Steward, Morrison MD Bethea, Sam MD
Andrews, and Luis MD Balart about $18
- The Sugar Busters! diet lets you eat just about anything except certain
carbohydrates, including refined sugars, red and white potatoes, corn, white rice, highly processed
grains, beets, and carrots. It’s a good and easy cookbook for learning to eliminate or cut down on
sugar, naturally making the recipes low glycemic.
The G.i. Handbook: How The Glycemic Index Works by Barbara Ravage about $20
- Author Barbara Ravage recommends prudent dietary habits as she focuses on the
varying effects of different carbohydrates on blood-sugar levels. Good read to understanding the
basics of the glycemic index.

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 Low Glycemic Index Diet – QUICK REFERENCE
(Source: The New Glucose Revolution, Dr. Jennie Brand-Miller, Dr. Thomas M.S. Wolever, Kaye Foster-Powell, Dr.
Stephen Colagiuri)
Name of Food GI Value GI Level

Beans and Legumes (dried, soaked, and boiled; preferably not canned) from 30 to 51 LOW

Bread: grain should be as unprocessed as possible and with lots of seeds.

Sprouted wheat, sourdough, rye, stone-ground whole wheat, Pumpernickel. from 45 to 59 LOW
BEST: pitas, wraps, tortillas

Breakfast Cereals
Oats (large flake, not instant), Oat bran, All Bran (Kellogg’s), Muesli with oats from 34 to 58 LOW
and various seeds, oatmeal from steel-cut oats

Cakes and Muffins, Pancakes from 60 to 67 MED

Bran muffins, pancakes from pancake mix (use whole wheat flour or stone-
ground flour in moderation. AVOID white flour)

Cereal Grains
Buckwheat, bulgur wheat, quinoa, barley, oats from 22 to 58 LOW

Cookies and Crackers

Digestives cookies (plain), oatmeal cookies (plain), Wasa rye crackers from 54 to 59 MED
NO RICE CAKES

Dairy Products
Milk (1% and 2%) Yoghurt (low-fat, plain), Yoplait Lite with various fruits from 20 to 35 LOW
Cheese (low-fat) , butter (organic, in moderation)

Fruit
Most berries, apple, grapes, orange, apricots, pears, peaches, plums, cherries, from 0 to 57 LOW to MED
papaya, lemon, avocado, rhubarb (Canned in juice ok)

Fruits – BEST: 

Apple, peach, pear, plum, strawberries From 38 to 42 LOW

Fruits to Avoid
Banana, kiwi, mango, pineapple, watermelon, grapefruit, all dried fruit > 60 HIGH

Fats (Nuts, Oils, Spreads) 


Cashews, Peanuts 10 – 22 LOW
Almonds, almond butter & other nut butters, olives and olive oil, sesame oil,
canola oil, tahini, flaxseeds

Meat, Seafood, Protein

Most meats ok. Buy lean, organic meat. Chicken, turkey, fish preferable. Eggs in 0 LOW
moderation, soy milk, tofu

Pasta and Noodles (Al dente – not overcooked)

Spaghetti (linguine, macaroni, fettuccine) noodles (white and whole wheat, from 27 to 62 LOW to MED
protein-enriched), rice vermicelli, Udon noodles, Soba noodles

Rice
Brown rice, basmati, wild rice (mixed with basmati) from 50 to 58 LOW to MED
AVOID Jasmine Rice (GI 109)

Sweeteners
Agave syrup, fructose, Splenda, Stevia, Maltitol from 0 to 19 LOW

Vegetables
Almost all vegetables. Cooked carrots, corn and sweet potatoes in moderation 0 LOW
and/or combined with low-glycemic foods.

Vegetables to Avoid
Beets (cooked), parsnip, potatoes from 64 to 101 MED to HIGH

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