The Glycemic Index Diet for Dummies (100 page)
Don't like spinach? You may be a supertaster
Do spinach and asparagus taste pungent and bitter to you? Ever wonder how in the world sane people enjoy these foods? Well, you just may be a supertaster. People experience taste differently depending on the number of
fungiform papillae
on their tongues — also known as those little red bumps you see on your tongue. People with a lot of papillae have a very strong sense of taste (in other words, they're supertasters!); people with the average amount of papillae enjoy the flavors of all kinds of foods; and people with fewer papillae don't notice much difference in flavors.Your child's number of papillae may explain why he's a picky eater. Kids have more papillae than adults, so their taste buds are hyper sensitive. Giving them some time and reintroducing foods as they get older is a good way to expand their diet choices. They may begin to enjoy foods such as spinach and asparagus more as their taste sensitivity declines with age.
If you suspect you're a supertaster, don't fret. You can replace spinach in salads with milder lettuces, such as mixed baby greens or romaine. Don't feel that you have to abandon a recipe completely. You can always find some simple replacements.
Speedy south-of-the-border options
Tacos and burritos are ideal for quick, healthy low-glycemic lunches. To
rtillas, specifically the whole wheat and corn varieties, are lower-glycemic, making them a better choice than higher-glycemic breads. You can load tortillas up with healthy foods for a satisfying lunch, like in the two recipes that follow.
The Mexican dishes you cook at home are far different than what you receive in a Mexican restaurant. You ultimately take in far more calories and fat at the restaurant. Making Mexican favorites at home helps you to enjoy the Mexican food you're craving while keeping it off of your thighs.
Fish Tacos
You can make tacos with just about any type of meat. This recipe calls for fish and is a great way to use any white fish you have on hand. Don't let the long list of ingredients fool you. These fish tacos are quick and easy to prepare.
Specialty tool:
Gas or charcoal grill, or grill pan
Preparation time:
20 minutes
Cooking time:
3 minutes
Yield:
4 servings
4 pieces (2 pounds) of cod or any other white fish
3 tablespoons fresh lime juice, plus 2 teaspoons
1/4 cup canola oil2 teaspoons chili powder1 teaspoon ground cumin1 teaspoon ground coriander seeds1/2 teaspoon oregano2 teaspoons minced garlicSalt to taste2 cups finely shredded green cabbage1 teaspoon honey2 tablespoons minced green onion2 teaspoons chopped cilantroEight 8-inch whole-wheat flour or corn tortillas1
Preheat the grill or grill pan to medium-high.2
Cut each piece of fish into 4 pieces for a total of 16 equal slices.3
Combine the 3 tablespoons of lime juice with the canola oil, chili powder, cumin, coriander, oregano, garlic, and salt to make a marinade. Coat the fish with the marinade and set aside.4
Mix together the green cabbage and the 2 teaspoons of lime juice, as well as the honey, green onion, and cilantro, in a small bowl and set aside.5
Place the fish and a small amount of the marinade in aluminum foil and grill the fish for about 2 to 3 minutes on each side, or until cooked through.6
Warm the tortillas in the microwave for 10 seconds.7
Center 2 pieces of grilled fish on each tortilla and top with the cabbage mixture. Fold and serve.Per serving:
Calories 460 (From Fat 152); Glycemic Load 14 (Medium); Fat 18g (Saturated 2g); Cholesterol 86mg; Sodium 638mg; Carbohydrate 46g (Dietary Fiber 6g); Protein 42g.
Chicken Burritos with Poblano ChilesBurritos are another quick fix for lunch that nearly everyone loves. The medium chiles in this recipe make it unique and special enough for a luncheon or when you want to indulge in a great lunch.
Preparation time:
15 minutes
Cooking time:
7 minutes
Yield:
6 servings
1 tablespoon extra-virgin olive oil
3 medium-size fresh poblano chiles, seeded and chopped (about 1 1/2 cups)
1 1/2 pounds boneless, skinless chicken breast halves or cutlets, cut crosswise into 1/2-inch-thick strips
2 teaspoons ground cumin
1 teaspoon ground coriander seeds
2 teaspoons chili powder
Juice of 1 lime
Salt and ground black pepper to taste
3/4 cup bottled red enchilada sauce
1 cup frozen mixed white and yellow corn kernels, thawed and patted dry
1 cup canned black beans, drained and rinsed
1 orange or yellow bell pepper, chopped
6 burrito-size whole-wheat flour tortillas
1 3/4 cups (packed) grated Mexican four-cheese blend (about 6 ounces)
1 cup chopped fresh cilantro
1
Heat the olive oil in a large nonstick skillet over medium-high heat. Add the poblano chiles and sauté until they begin to soften, about 3 minutes.
2
Add the chicken, cumin, coriander, chili powder, and lime juice. Season the chicken mixture with the salt and pepper to taste. Sauté until the chicken is almost cooked through, about 2 to 3 minutes. Mix in the enchilada sauce and cook for 1 minute.
3
Stir in the corn, black beans, and bell pepper, and sauté until heated through, about 1 minute. Remove from the heat and cover to keep warm.
4
Warm the tortillas in the microwave for 10 seconds. Then spoon the chicken mixture in the center of each tortilla and top with the cheese and cilantro. Fold the sides of the tortilla over the chicken filling and roll up so the filling is enclosed.
Per serving:
Calories 476 (From Fat 191); Glycemic Load 10 (Low); Fat 21g (Saturated 10g); Cholesterol 103mg; Sodium 573mg; Carbohydrate 41g (Dietary Fiber 8g); Protein 38g.
