GLYCEMIC INDEX

Glycemic Index is a number the indicates the effect a food would have on the person eating it after consumption.
Rankings range from 0-100.
0 being no affect on blood glucose whatsoever, and 100 being pure glucose or sugar.

If a certain food has a higher glycemic index then it will make your blood sugar increase by a lot, while a food with a lesser glycemic index won't have as much effect on your blood sugar.

There are three categories of foods in the glycemic index there is low glycemic index which is 54 or lower, there is medium or standard which is 55-69, and all foods ranked above 70 are put into the high category.

Eating a low glycemic index can help one loose weight , lower one's blood sugar, and make one feel fuller for longer.

Eating a high glycemic index can cause heart failure, kidney failure, stroke, and many other deadly conditions.

Eggplant chips
Ingredients
1/4 cup parmesan cheese, grated
1 tsp leaves italian seasoning
1 tsp garlic powder
1 tbsp olive oil
1 unpeeled eggplant, thinly sliced

Eggplant chips
Directions
Pre-heat oven to 375° F (190° C).
Pour olive oil on cookie sheet and sprinkle with the garlic powder. Swoosh the cookie sheet around to mix and coat the sheet well.
Slice eggplant into about 1/4" or 1/8" thick rounds, depending on your taste and kitchen tools.

Egg plant chips
Directions
Place eggplant slices on cookie sheet. Rub each slice into the olive oil and garlic powder coated cookie sheet, then turn each slice over and rub around to coat the other side.
Sprinkle lightly with half of the Italian seasoning and parmesan cheese. Turn over gently and sprinkle remaining Italian seasoning and parmesan cheese on other side of rounds.
Bake for about 10 to 15 minutes, depending on thickness, on each side. (Turn over when browned on the bottom).

Egg plant chips
Directions
Note: this is a recipe you really need to watch cooking to see how well it is browning. They are done when they look caramelized on each side.

These chips are great because they utilize the great power of the super food the eggplant.

Sun Dried Tomatoes
Ingredients
4 pounds tomatoes
salt to taste

Sun Dried Tomato
Directions
Preheat oven to 200 degrees F (95 degrees C).
Wash and halve tomatoes. Gently squeeze out the seeds. Place the tomatoes on a non-stick cookie sheet, and sprinkle with salt to taste.
Bake until tomatoes take on a leathery texture. This could literally take all day; smaller pieces will require less oven time.

Sun dried tomatoes are a great food for people who are on the glycemic index diet because it has a low carb count and a low glycemic index, and it has a lot of vitamins and minerals.

Tuna Patties
Ingredients
1 large egg
1/4 tsp garlic powder
1/4 tsp lite salt
1 tbsp chopped onion
1 can light tuna fish

Tuna Patties
Directions
Spray skillet with cooking spray like Pam and heat on medium.
Mix all ingredients together well.
Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.
Cook patties until both sides are a light brown, firm and there is no egg flowing out of patty.

Tuna patties are very healthy because it has a lot of vitamins especially B and A. It also has a low glycemic index.

Spicy Chicken Soup 8 servings
Ingredients
2 quarts water
8 skinless, boneless chicken breast halves
1/2 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon garlic powder
2 tablespoons dried parsley
1 tablespoon onion powder
5 cubes chicken bouillon

3 tablespoons olive oil
1 onion, chopped 3 cloves garlic, chopped
1 (16 ounce) jar chunky salsa
2 (14.5 ounce) cans peeled and diced tomatoes
1 (14.5 ounce) can whole peeled tomatoes
1 (10.75 ounce) can condensed tomato soup
3 tablespoons chili powder
1 (15 ounce) can whole kernel corn, drained
2 (16 ounce) cans chili beans, undrained
1 (8 ounce) container sour cream.

Spicy Chicken Soup 8 servings
Instructions
In a large pot over medium heat, combine water, chicken, salt, pepper, garlic powder, parsley, onion powder and bouillon cubes. Bring to a boil, then reduce heat and simmer 1 hour, or until chicken juices run clear. Remove chicken, reserve broth. Shred chicken.
In a large pot over medium heat, cook onion and garlic in olive oil until slightly browned. Stir in salsa, diced tomatoes, whole tomatoes, tomato soup, chili powder, corn, chili beans, sour cream, shredded chicken and 5 cups broth. Simmer 30 minutes.
http://allrecipes.com/Recipe/Catherines-Spicy-Chicken-Soup/Detail.aspx?evt1...

This soup has almost no added sugar. Because it has low added sugars it keeps blood sugar steady which is perfect for the glycemic index diet.

Quinoa and Black Beans
Ingredients
1 teaspoon vegetable oil
1 onion, chopped
3 cloves garlic, chopped
3/4 cup quinoa
1 1/2 cups vegetable broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
salt and ground black pepper to taste

Quinoa and Black Beans
Directions.
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.

This meal is a high protein meal ( because of the beans) rather than being high in carbohydrates and added sugars.

Pork Tenderloin
Ingredients
1 (1 ounce) envelope dry onion soup mix
1 cup water
3/4 cup red wine
3 tablespoons minced garlic
3 tablespoons soy sauce
freshly ground black pepper to taste

Pork Tenderloin
Directions
Place pork tenderloin in a slow cooker with the contents of the soup packet. Pour water, wine, and soy sauce over the top, turning the pork to coat. Carefully spread garlic over the pork, leaving as much on top of the roast during cooking as possible. Sprinkle with pepper, cover, and cook on low setting for 4 hours. Serve with cooking liquid on the side as au jus.

Simple crock pot recipe. Lots of protein and very little added sugar making it great for the glycemic index diet.

Baked Honey Mustard Chicken
Ingredients
6 skinless, boneless chicken breast halves
salt and pepper to taste
1/2 cup honey
1/2 cup prepared mustard
1 teaspoon dried basil
1 teaspoon paprika
1/2 teaspoon dried parsley

Baked Honey Mustard Chicken
Directions
Preheat oven to 350 degrees F (175 degrees C).
Sprinkle chicken breasts with salt and pepper to taste, and place in a lightly greased 9x13 inch baking dish. In a small bowl, combine the honey, mustard, basil, paprika, and parsley. Mix well. Pour 1/2 of this mixture over the chicken, and brush to cover.
Bake in the preheated oven for 30 minutes. Turn chicken pieces over and brush with the remaining 1/2 of the honey mustard mixture. Bake for an additional 10 to 15 minutes, or until chicken is no longer pink and juices run clear. Let cool 10 minutes before serving.

This dish has high protein in the chicken and very little sugar keeping the glycemic index for this meal low.

Pesto Chicken Florentine
Ingredients
4 skinless, boneless chicken breast halves - cut into strips
2 cups fresh spinach leaves
1 (4.5 ounce) package dry Alfredo sauce mix
2 tablespoons pesto
1 (8 ounce) package dry penne pasta
1 tablespoon grated Romano cheese

Pesto Chicken Florentine
Directions
Heat oil in a large skillet over medium high heat. Add garlic, saute for 1 minute; then add chicken and cook for 7 to 8 minutes on each side. When chicken is close to being cooked through (no longer pink inside), add spinach and saute all together for 3 to 4 minutes.
Meanwhile, prepare Alfredo sauce according to package directions. When finished, stir in 2 tablespoons pesto; set aside.

Pesto Chicken Florentine
Directions
In a large pot of salted boiling water, cook pasta for 8 to 10 minutes or until al dente. Rinse under cold water and drain.
Add chicken/spinach mixture to pasta, then stir in pesto/Alfredo sauce. Mix well, top with cheese and serve.

This is great because it is high in protein and has carbs but is low in added sugar.

Chocolate Cupcakes
Ingredients
1/2 cup (1 stick or 115g) margarine
2 oz dark chocolate, 73% cacao
1/2 cup (64g) unsweetened cocoa powder for cooking
¼ cup Spelt flour

Chocolate Cupcakes
Ingredients
1/2 tsp baking soda
3/4 tsp baking powder
Pinch of salt
3 eggs at room temperature
1/2 cup (120ml) fat free buttermilk

Chocolate cupcakes
Directions
Spray skillet with cooking spray like Pam and heat on medium.
Mix all ingredients together well.
Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.
Cook patties until both sides are a light brown, firm and there is no egg flowing out of patty.

These aren't the healthiest of deserts but if you make them without the sugar like if the recipe they are pretty much bread.

Fruit Salad
Ingredients
Makes 8 servings
2 cups kiwi
2 cups blueberries
2 cups grapes
2 cups strawberries

Fruit Salad
Ingredients
Serving size 2 cups
Makes 8 servings
2 cups apples
2 cups oranges
2 cups bananas
2 cups papaya
Customize to your liking

Fruit Salad
Directions
Put into bowl,
mix with hands,
Serve.

This is great because the fruits in the original recipe have a lot of different vitamins.

Almond-Oatmeal Cookies
Ingredients
½ cup almond flour
9 tablespoons oatmeal flour
½ teaspoon baking powder
Pinch of nutmeg
1 stick of margarine
3-4 tablespoons cold water

Almond-Oatmeal Cookies
Directions

In a medium bowl mix all dry ingredients. Cut in margarine and chop by knife until the mixture resembles small crumbs. Gradually add cold water mixing the dough by hands.
Firm balls and place them 2 inches apart on a cookie sheet covered by baking paper. Flat them with folk.
Bake in a 380* oven about 8 minutes or until edges are set. After removing from the oven leave them on the baking sheet and let cool.

These are great because the almonds have a lot of natural fats which are healthy, and there is a low glycemic index.

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• "Quinoa and Black Beans." Allrecipes.com. N.p., n.d. Web. 09 Nov. 2014.
• "Catherine's Spicy Chicken Soup." Allrecipes.com. N.p., n.d. Web. 09 Nov. 2014.
• "Glycemic Index." - Wikipedia, the Free Encyclopedia. N.p., n.d. Web. 09 Nov. 2014.
• "Glycemic Index and Diabetes." American Diabetes Association. N.p., n.d. Web. 07 Nov. 2014. What are n.p. & n.d.? | Copy & Paste View in list Edit Save for later
• "Crispy Almonds-Oatmeal Cookies | Weight Destiny." Weight Destiny RSS. N.p., n.d. Web. 23 Nov. 2014.

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• "Dark Chocolate Cupcakes for Halloween | Weight Destiny." Weight Destiny RSS. N.p., n.d. Web. 23 Nov. 2014.
• "Sun-dried Tomatoes I." Allrecipes.com. N.p., n.d. Web. 23 Nov. 2014.
• "Amazing Pork Tenderloin in the Slow Cooker." Allrecipes.com. N.p., n.d. Web. 23 Nov. 2014.
• "Baked Honey Mustard Chicken." Allrecipes.com. N.p., n.d. Web. 23 Nov. 2014.
• "Pesto Chicken Florentine." Allrecipes.com. N.p., n.d. Web. 23 Nov. 2014.

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• "Tuna Patties." - Recipe Details. N.p., n.d. Web. 23 Nov. 2014.
• "Eggplant Chips." - Recipe Details. N.p., n.d. Web. 23 Nov. 2014.

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