Hello,
 My name is Sarah Seymour and welcome to my low glycemic recipes blog. Low Glycemic Recipes are made from Low glycemic foods (Low GI). These foods do not cause a strong insulin spike after you eat them. If you want more information about low GI Foods sign up for my free Ebook. —->>

They are in the main the “healthy” foods we have always eaten. It just that these foods have now been scientifically measured for their affect on  the body’s insulin levels. Controlling your bodies insulin levels is really important if you are overweight, have insulin resistance  ( an indicator for diabetes type 2) or have diabetes type 1 or 2.

Now just eating a handful of brown lentils and carrot, while healthy is a bit boring. That why I want to share with you some of my favorite Low Glycemic Recipes so you can make great tasting, easy to cook meals.

You will also find some great information available from other webistes, here, to save you some time.

You can find more books on low gi recipes
here

Eat Well Stay Well

Sarah

Mushroom and Tomato Omelet served on a slice of toasted whole wheat bread. 10 mins

Vegetable Frittata. Make an omelet by mixing 4 eggs with a little water, then adding chopped mushrooms, tomatos, grated carrot, grated sweet potato and chopped chives or shallots. Cook in a frying pan over low heat. 20 mins

Poached Eggs On Whole Wheat Toast with fried tomato and a small slice of bacon or fried ham (no fat) 15 mins

Oat Porridge cooked with bananas and drizzled with pure maple syrup 15 mins

Oat Porridge cooked with frozen or fresh berries and drizzled with pure maple syrup 15 mins

Oat Porridge served with heated canned apples 15 mins

Whole Wheat Toast with 100% Fruit Jam or Peanut Butter or Marmite  5 mins

Muesli Serve with canned peaches, plums or apricots (in natural juice, not syrup), any fresh fruit,   natural or fruit yogurt(no added sugar). 5 mins

Muesli and Yogurt mixed together and left overnight, then served with canned or fresh fruit. 10 mins plus overnight

Natural Yogurt With Fresh Fruit I love berries. Add 1 teaspoon maple syrup, to sweeten, if needed. 5 mins

Melted Cheese on Whole Wheat Toast. 10mins

Soft Boiled Eggs and Whole Wheat Toast Fingers. 5 mins

So, you get the picture. Whole grains, fruits, nuts, yogurt and eggs.

Delicious and it’s probably not going take your family long to get used to it.

Technorati Tags: low GI breakfast recipes, low gi foods, low glycemic foods, low glycemic breakfast foods, low glycemic recipes

This recipe is a low glycemic recipe for a main meal. Suitable for Low Gi Diets.

Serves 4 big eaters or 6 medium eaters.

Preparation Time 20 - 25 minutes.

Ingredients:

4 chicken breasts or 8 chicken thigh fillets.

1 spanish (brown) onion, finely chopped.

4 cloves garlic, finely chopped.

2 stems of fresh basil leaves, finely chopped or  6 teaspoons basil paste or Pesto sauce.

A little vegetable oil. Virgin olive oil is good, but any will do.

A selection of vegetables, such as, spinach, chard (silverbeet), brocolli, courgette (zucchini), squash, fresh green french or runner beans, mushrooms, sweet green pepper(capsican) and chinese cabbage. Chop these into bite size pieces. You can pretty much eat as much of these as your family can stand.

1 small sweet potato cut into 1/2 inch of 1cm slices - 4 oz or 125 gram per serve.

1 can Italian tomatos ( should have no added sugar).

Method:

Gently brown the chicken for 5 to 10 minutes in a frying pan with a little oil. Season with salt and black pepper. Don’t cook all the way through. Remove from the frying pan and put to one side.

In the same pan, fry the onion and garlic gently, until golden brown.  Add the basil leaves and canned tomatos and put the chicken back into the frying pan. Simmer until the chicken is cooked, about  10- 15 mins. Cut through a piece of chicken to check if it is done.

In a separate frying pan, add  a liitle vegetable oil, a clove of chopped garlic and the  vegetables(not sweet potato) and fry gently until just tender.(If you prefer a milder garlic flavour, then brown the garlic before adding vegetables.) Salt and pepper to taste.

In small saucepan, add a little water and heat until boiling. Add the sweet potato pieces and simmer approx 7 minutes until tender. (Or in a microwave proof dish, cook sweet potato on high for about 5 mins, until soft.)

Serve and enjoy!

Green vegetables and canned tomatos are all very low gi. Sweet potato is medium gi, so that’s why you weigh that serve. Chicken has no glycemic response, so eat enough to get your protein requirement for the day.

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This recipe relies on the flavors of cummin,  beige (brown) lentils and salt.  These favours go really well together. The fresh coriander, just gives it some zing. All the ingredients are very low GI and are suitable for a low GI diet.

Serves: 4.

Preparation Time: 20 minutes.

Ingredients:

1 large spanish (brown) onion.

4- 6 cloves garlic, finely chopped.

1 teaspoon of cummin powder.

1 bunch of spinach or swiss chard(also known as silverbeet) or other green leafy vegetable, such as, sorrel.

1 small bunch coriander.

1 teaspoon cummin powder.

1 large can of beige (brown) lentils or 2 cups of dried beige (brown) lentils.

A little vegetable oil.

Salt (about 1 flat teaspoon for dried lentils, less for canned) & pepper to taste.

Method:

For dried lentils: In a saucepan cover with water,  bring to the boil and simmer for 5 minutes. Drain, then  cover with water and simmer until they split. Keep aside.

For cannned lentils: re-heat in a saucepan or microwave. Don’t drain.

Gently fry onions and garlic in a small amount of oil until golden brown. Add cummin powder and cook for another 2 minutes. Put to one side.

Then, in the same frying pan, cook the green vegetables with a little oil, until soft.

In a food blender add lentils, onions, green vegetables, chopped coriander, salt and pepper.

Blend until smooth, adding a little extra water if it is is too thick.

Return to the saucepan and simmer for 5-10 minutes to allow flavors to develop.

Serve.

Variations:

Replace coriander & cummin powder with basil and parsley, for a clean fresh taste.

All these ingredients  have a very low glycemic index so you can use this dish as part of a low GI diet.

Technorati Tags: gi diet recipes, low gi recipes, low glycemic recipes, vegan recipes, vegetarian recipes

Low GI diet recipes are made from low glycemic index foods. Basically anything with a low glycemic index can be eaten without concern of causing an insulin resonse, any thing with a medium Glycemic index should be eaten in moderate amounts and High glycemic index foods should only be eaten occasionaly.

If you meals a kept to using low or medium gi foods then your blood sugar should be kept stable.These are in the main what most people know as the healthy foods like fresh vegetables, beans and pulses, whole grains.

If you want more information on low glycemic foods the sign up for my free ebook. (Top right of this blog)

For Low GI Breakfasts that a busy family is going to eat, a little forward planning is required.

For cereals, low Gi status depends on the ingredients. Rice, corn or maize may be high GI, while wheat and oats tend to be low to medium. It’s hard to tell if a breakfast cereal is low GI. Look for < 10% total sugar content as a rough guide.

You can always check a particular commercial product on this site, which lists the products that have been officially tested for GI status:

www.glycemicindex.com.( Go to the GI Database and enter the product  name - remember to click on the product name for more details, to be sure it is the product that is sold in your country)

So here are some base ingredients for the breakfast table.

Breads: Whole wheat, whole rye and whole spelt or any combination. Wheat/Rye, Spelt/Rye etc;

Cereals: Oats, nuts, puffed amaranth, puffed whole wheat, oat bran, wheat germ;

Sweeteners: Pure maple syrup, stevia, raw sugar;

Fruit: Most fruits- e.g. Peaches, strawberries, apricots, plums, bananas. Canned fruits in natural juice;

Muesli: Muesli must be made from whole grains, nuts and dried fruit and no added sugar or honey. These are sometimes called Hunza Muesli;

Jams & Spreads: Marmite, vegemite (for the Aussies), peanut butter, any jams, conserves or jellies  made of 100% fruit and fruit juice(ie without the added sugar). I buy French jams that are made of 100% fruit and fruit juice;

Vegetables: Tomatoes, mushrooms, sweet peppers, sweet potato;

Eggs and Meats: Eggs, bacon, prosciutto, salami, ham;

Dairy: Natural yogurt, 100% fruit yogurt(without added sugar), milk, butter milk, butter;

Non Dairy: Soy milk, almond milk. Make sure the sugar content is less than 5%;

Drinks: Tea, fresh ground coffee (not instant), freshly squeezed or store bought 100% pure juice (without added sugar).

Ok, so looking at that list I hope you can see a few breakfast ideas.

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Holidays or not, what are you waiting for?

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The better the quality of food you can buy, the better the nutrition, and the less you have to eat.

So try and buy organic or biodynamic or at least fresh. Yes, it is more expensive to buy quality food, so buy the best you can with your budget. My food buying order is fresh meat, fruit and vegetables first,  then dried fruits, then frozen foods, then lastly, preprocessed, pre packaged, pre cooked.

With canned foods I stick to Italian tomatos, fish, unsweetened apple slices, apricots and peaches. (For canned fruit I buy fruit in natural juices and avoid syrups.)

Technorati Tags: bidynamic foods, fresh foods, low gi foods, low glycemic foods, organic foods

It’s time to wean our families off all the sugar. There is sugar in every preprocessed food you buy. Sometimes in large quantities.

For 1 month,  ban all sugary drinks, sodas, soft dring etc. in your family. Substitute with freshly squeezed fruit juice mixed with sparkling mineral water.

Hide the sugar bowl!

If your family complains, and they probably will, then try 1 to 2 teaspoons of pure maple syrup as a substitute to sweeten porridge and muesli and other whole food breakfasts.

You can relent and allow 1 teaspoon of raw sugar. It is not going to hurt if eaten with low glycemic foods.

Some people use Stevia (a sweet herb) as an alternate sweetener, but I don’t like the flavor.

I try to avoid all artificial sweeteners and food additives in general, but if you are comfortable with them, then you can use them.

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Living a healthy lifestyle is easy; in fact, it’s a lot easier than you might have ever imagined! The changes that you should make to your day to day routine are small, simple and most of all, require minimum effort. Forget gruelling exercise regimes and rigorous dietary plans; just try and stick to these 5 simple tips.

Always make sure you eat breakfast. Yes, its true, breakfast really is the most important meal of the day. It is vitally important that you eat breakfast as it has been proven that people who skip breakfast are more likely to overeat during the day. Try a bowl of porridge first thing in the morning as an excellent source of energy. It’s low in both calories and  fat and has a low Glycemic Index. That means that it releases sugar into the blood slowly, which will curb your hunger for a longer period of time. This way, your stomach will be satisfied and you will be spending your energy on working, instead of searching for something to eat!

Grill your food instead of frying it. A great way to reduce the amount of fat you consume, is to switch from frying your food to grilling it instead. When you fry food it tends to sit in fat whereas grilling allows the fat to drain away. It is however important to remember that grilling food doesn’t reduce its fat content so you should also be making changes to your diet to incorporate foods that are naturally low in fat.

Drink plenty of water. Our bodies contain around 75% water and it is important to ensure you keep yourself hydrated. Water is vitally important to your body and affects everything from your concentration to your blood circulation. Drinking a lot of water also helps flush out waste and toxins from your body. Always keep a bottle of water handy. Ideally you want drinking water to become a habit and not a chore!

Take the stairs. Quit being lazy and use the stairs. It is simple, light exercise which will allows you to burn up to 8-11 kcal every minute. There are stairs literally everywhere so, instead of avoiding them like the plague, use them to your advantage. If you use the stairs as often as possible, you will reap the rewards. You’ll often find it is actually quicker than using the lift!

Eat lots of fruit and veggies! Everyone knows that they should eat more fruit and veggies, but how much should you be eating? The recommendation is that you should eat at least 5 portions a day and ideally 9 servings a day. They are excellent sources of both vitamins and minerals and are also low in fat.

If you follow these 5 tips over time, they should become pleasant habits and a normal part of your daily routine. These are simple and easy changes that you can make that will do a world of good to you and your body!