The Glycemic Index Diet for Dummies (95 page)

Oatmeal, Almond, Cranberry Bars

Breakfast bars are perfect for an on-the-go breakfast. After you have them made, they're easy to take on your way out the door and still provide a fairly substantial start to your day in one small serving. An Oatmeal, Almond, Cranberry Bar is a great breakfast choice if you often find yourself short on time during the week.

Preparation time:
10 minutes

Cooking time:
30 minutes

Yield:
16 servings

1 1/2 cups rolled oats

3/4 cup slivered almonds, plus 2 tablespoons

1/2 cup dried cranberries, sweetened

1/2 cup wheat germ

1/4 teaspoon cinnamon

1/8 teaspoon ground nutmeg

1/3 cup trans fat-free margarine or butter

1/4 cup packed brown sugar

1/3 cup honey

1
Preheat the oven to 350 degrees.

2
In a bowl, stir together the rolled oats, 3/4 cup almonds, cranberries, wheat germ, cinnamon, and nutmeg. Set aside.

3
Melt the margarine or butter in a small pan over medium heat. Stir the brown sugar and honey into the melted margarine or butter and bring to a boil. Remove the pan from the heat.

4
Pour the margarine or butter mixture over the rolled oats mixture and stir until the rolled oats mixture is well coated. Press the granola bar mixture into a greased 8-x-8 square baking pan. Sprinkle with 2 tablespoons of additional almonds.

5
Bake 25 to 30 minutes, or until slightly browned around the edges, and remove from the oven. While the granola's warm, press the surface gently with the back of a spoon to flatten the mixture. Then score it into bars with a knife.

6
Cool completely prior to cutting into 16 pieces and serving.

Per serving:
Calories 152 (From Fat 64); Glycemic Load 8 (Low); Fat 7g (Saturated 2g); Cholesterol 0mg; Sodium 42mg; Carbohydrate 20g (Dietary Fiber 2g); Protein 3g.

Granola and Blueberry Parfait

This quick-and-easy breakfast recipe seems more like a dessert even though it's a perfect balance of low-glycemic grains, dairy, and fruit. Feel free to swap the vanilla yogurt for plain if you want a little less sweetness.

Preparation time:
5 minutes

Yield:
1 serving

1/4 cup Almond Granola (see the recipe earlier in this chapter)

1/2 cup lowfat vanilla yogurt

1/4 cup fresh blueberries

1
Prepare the Almond Granola recipe.

2
In a parfait glass or bowl, layer half of the granola, half of the yogurt, and half of the blueberries. Repeat with the remainder of the ingredients and serve for a quick, delicious breakfast.

Vary It!
If blueberries aren't in season, just use whichever berries are in season (strawberries, raspberries, blackberries, and so on), or make a mix of several different berries.

Per serving:
Calories 250 (From Fat 71); Glycemic Load 18 (Medium); Fat 8g (Saturated 2g); Cholesterol 6mg; Sodium 84mg; Carbohydrate 37g (Dietary Fiber 3g); Protein 10g.

Cooking Eggs for Breakfast When You Have More Time

Quick breakfasts
are great for busy weekdays, but on the weekends, you may want to slow down and make a little something special for breakfast. Pancakes and waffles can be a bit tough to prepare in a low-glycemic way, but low-glycemic eggs are easy to whip up. They also offer an excellent source of protein.

Eggs used to get a bad rap because of the amount of cholesterol and saturated fat they contain. However, recent research has shown that eggs actually have little effect on heart health. Previously you were only supposed to have three egg yolks per week; according to today's recommendations, you can now safely eat one egg yolk per day.

Did you know egg farmers are now producing healthier options? Egg farmers who feed their hens natural foods, such as whole grains and vegetables, are selling eggs with lower saturated fat and cholesterol levels. Look for products that give you details on how the hens are fed for the healthiest egg choices.

Read on for some of my favorite low-glycemic egg recipes that are perfect for a lazy weekend morning.

Puffed Chile Relleno Casserole

Chile Relleno is a classic egg dish that's supersimple to make. Whether you want to make it up for yourself or for company, this dish is always a favorite.

Preparation time:
10 minutes

Cooking time:
40 minutes

Yield:
6 servings

Three 7-ounce cans whole green chiles

8 corn tortillas (6-inch size), cut into 1-inch strips

3 cups shredded cheddar cheese

3 large eggs

6 large egg whites

1/2 cup skim milk

1/4 teaspoon salt

1/2 teaspoon ground black pepper

1/2 teaspoon ground cumin

1/2 teaspoon garlic powder

1/4 teaspoon onion powder

1 teaspoon paprika

Salsa, for serving

1
Preheat the oven to 350 degrees.

2
Lightly grease a 9-x-9 glass casserole pan.

3
Drain the green chiles and remove the seeds. Lay half the chiles in the pan. Top with half of the tortilla strips and then half of the cheese. Repeat another layer using the remaining chiles, tortilla strips, and cheese.

4
Beat together the eggs, egg whites, milk, salt, pepper, cumin, garlic powder, and onion powder. Pour the mixture over the top of the casserole pan and sprinkle with the paprika.

5
Bake for 40 minutes until the top of the dish is brown, tall, and puffy. Let stand for 10 minutes before cutting.

6
Serve with salsa.

Per serving:
Calories 378 (From Fat 198); Glycemic Load 6 (Low); Fat 22g (urated 13g); Cholesterol 166mg; Sodium 1,239mg; Carbohydrate 21g (Dietary Fiber 4g); Protein 23g.