The Glycemic Index Diet for Dummies (108 page)

1 teaspoon ground cumin

3 tablespoons fresh cilantro leaves

1
Add all the ingredients to a food processor and process until smooth and well mixed.

2
Serve immediately or store in the refrigerator.

Vary It!
Swap the fresh cilantro leaves for fresh parsley if you're not a cilantro fan.

Choosing and Preparing Lower-Glycemic Treats and Desserts

Most people like eating sweets, especially after dinner. This behavior is actu
ally a ritual for some folks, something they've been conditioned to do since a young age. However, most treats and desserts equal high sugar, high fat, a high glycemic load, and high calories, contributing to the consumption of excess calories, erratic food-craving cycles, and emotional eating.

You can enjoy treats and desserts on a low-glycemic diet as long as you balance them appropriately. Moderation is essential. Pay attention to your sweet tooth and make sure you're indulging in the higher-glycemic, higher-calorie treats (think cakes and cookies) only on special occasions such as birthdays, parties, or holidays.

If you have a sweet tooth like me, then you want to find desserts that will work for you on a weekly basis. Following are a few ideas for treats that are low-glycemic and not terribly high in calories and fat:

1/2 cup frozen yogurt

1/2 cup lowfat pudding

1/2 cup lowfat chocolate pudding with fresh strawberries

1 ounce of dark chocolate

8-ounce fruit smoothie

Baked apple slices

Banana split made with vanilla frozen yogurt

Frozen-Fruit Smoothie Pops (see the following recipe)

Frozen-Fruit Smoothie Pops

Frozen-Fruit Smoothie Pops allow you to enjoy a cold treat on a hot day without all the excess sugar. Your kids will love 'em too!

Specialty tools:
Four to six 6-ounce paper cups; 4 to 6 Popsicle sticks

Preparation time:
10 minutes

Freezer time:
30 to 45 minutes followed by 12 to 24 hours

Yield:
4 to 6 servings (depending on how much fruit smoothie is prepared)

Fruit smoothie of choice, such as the one in Chapter 16

1
Prepare the fruit smoothie as directed.

2
Pour the smoothie into the paper cups, place the cups on a small cookie sheet, and put them in the freezer for 30 to 45 minutes.

3
Remove the cups from the freezer and carefully place a Popsicle stick in the center of each cup. Return the cups to the freezer and freeze overnight, or for 24 hours.

4
Peel the paper off the frozen pops and enjoy.

Warning:
Make sure you use paper cups. If you use plastic ones, your Frozen-Fruit Smoothie Pops will stick to the cups.

Per serving:
Calories 80 (From Fat 9); Glycemic Load 6 (Low); Fat 1g (Saturated 1g); Cholesterol 3mg; Sodium 37mg; Carbohydrate 16g (Dietary Fiber 2g); Protein 3g.