Update

I added some photos to the last couple of recipes I posted. I am going to try to be better about providing a visual representation of the recipes I try. I think pictures always help encourage or deter you from making something so I think it's important to include.

I haven't had a chance to post a new recipe in the last week because I've been having some health issues that have made me very tired (PCOS-related). I'll try to make something in the next couple of days, though!

Puffy Baked Apple Pancake

Puffy Baked Apple Pancake
p. 105, Living the GI Diet
The name of this dish is deceiving. It is actually more of a fruit cobbler/crisp/casserole.

This recipe makes 4 servings

4 cooking apples, cored and sliced (peaches or pears would be yummy, too!)
2 teaspoons nonhydrogenated soft margarine (I used earth balance)
1/3 cup apple juice (use 100% pure, unsweetened)
1/4 teaspoon ground nutmeg
Pinch of ground allspice
Pinch of ground cloves
(I used a generous sprinkling of cinnamon)
1 3/4 cups liquid egg or egg whites (I used 5 whole eggs)
1/2 cup skim milk (I used almond milk)
1/2 cup old fashioned rolled oats
1/4 cup whole wheat flour (I used whole wheat pastry flour)
1/4 teaspoon salt

added supplies:
8x8 inch baking pan

Cut each apple into 8 slices. I used a corer/slicer that did this for me, ensuring all slices were the same size (great for even cooking!). Alternatively, use peach or pear slices.

Heat the margarine in a nonstick skillet over medium heat. Add the fruit slices, apple juice, nutmeg, allspice, and cloves. Cook until tender-crisp (about 15 minutes). Place the slices and juices in an 8-inch square baking dish and set aside.

Preheat oven to 350 degrees.

Whisk together the liquid egg, milk, oats, flour, and salt in a bowl. Pour over the apples and bake until the pancake is puffed and golden brown and the knife inserted in the center comes out clean (about 20 minutes).

For speedier cooking, use a large can of peaches or pears in water, drained, rather than fresh fruit. Then you can just mix those with the juice and spices and eliminate using the skillet to make them tender.

Before Baking



After Baking



Stars:
Filling.
Baked fruit is delicious, no matter how you dress it up.
Refrigerates well.

Pecan Brownies

Pecan Brownies
p. 287, Living the GI Diet
Don't be turned away by the ingredients. You'd never guess these contain a can of BEANS when you're enjoying them with a glass of milk!

This recipe makes one (1) 8x8 pan of brownies

1 can (15 ounces) cannellini, kidney, or black beans, rinsed and drained (I used black)
1/2 cup skim milk (I used almond milk)
1/3 cup liquid egg or egg whites
1/4 cup soft nonhydrogenated margarine (I used earth balance)
1 Tablespoon vanilla extract
3/4 cup sugar substitute (I used Agave Nectar, but Splenda or Stevia would make these low in calories)
1/2 cup whole-wheat flour (I used whole wheat pastry flour)
1/2 cup unsweetened cocoa powder
1 teaspoon baking powder
pinch of salt
1/2 cup chopped, toasted pecans (I used crushed raw almonds)

added supplies:
blender or food processor
parchment paper
8x8 square pan

Put the beans in a food processor (I used a blender) and pulse until coarsely pureed. Add the milk, liquid, egg, margarine and vanilla and puree until smooth, scraping down the sides a few time. Set aside.

Preheat the oven to 350 degrees.

Combine the sugar sub, flour, cocoa powder, baking powder, and salt in a large bowl. Pour the bean mixture over the flour mixture and stir to combine. Scrape the batter into an 8-inch square baking pan lined with parchment paper, smoothing the top. Sprinkle with the nuts.

Bake for about 18 minutes (I baked mine for 28, possibly due to using agave nectar instead of a powdery sugar?), or until a cake tester inserted in the center comes out clean. Let cool on a rack, then cut into squares.

Stars:
Incredibly rich! I think this means you are tempted to eat less in one sitting.
Beans are not noticeable to the palate, yet supply incredible protein and fiber!






Of Note:
They taste much more like a dark chocolate brownie than your traditional box mix.
I recommend refrigerating before cutting.

Homey Oatmeal

Homey Oatmeal
p.98, Living the G.I. Diet

This recipe makes 4 servings

2 cups skim milk (I used almond milk)
1 1/2 cups water
3/4 teaspoon ground cinnamon
1/2 teaspoon salt
1 1/3 cups old-fashioned rolled oats
1/4 cup wheat germ*
1/4 cup chopped almonds (I used whole)
3 Tablespoons sugar substitute**

Optional: chopped apple or berries

Place the milk, water, cinnamon, and salt in a large saucepan and bring to a boil. Stir in the oats and wheat germ and return to a boil. Reduce the heat to low and cook, stirring, until thickened, about 8 minutes. Stir in the almonds and sugar substitute. Add the optional fruit.

*I didn't include wheat germ in my recipe, so that may be why I felt there was too much liquid (as listed below). I did add 1 Tablespoon of flaxseed to this recipe.
**I used agave nectar, which is low on the glycemic index but not low in calories. Therefore, I used 2 Tablespoons instead of 3.

Stars:
Keeps you full
Fairly common ingredients
Minimal prep work involved, aside from measuring
Uneaten portions are easy to refrigerate for future reheating

Recommended Adjustments:
Too salty! I may not use any next time, or I might add just 1/4 teaspoon.
Too runny! I will likely lessen the amount of milk and water it calls for, unless I decide to buy and use wheat germ next time.

Grocery Stores

A lot of people have asked me where they can find things like Agave Nectar and Ezekiel Sprouted Bread. I am incredibly blessed to live in Seattle, where these things are readily available, but I know not everyone is as lucky (my folks in Indiana, for example). These are stores I know of that typically sell these items, and some are based in various parts of the country. Click on the links to look up your location:

Trader Joe's (ours don't carry Agave Nectar)
Whole Foods
Local Harvest Food Co-ops (Check this site for a Co-op near you. All of them have different names.)

Ezekiel Sprouted Wheat Bread Store Locator

Agave Nectar online provider

Disclaimer: This site is in no way affiliated with the above stores or products.

Quick Snacks

I am always in a rush. Blame it on my generation or the hectic world we live in, but it's probably just because I'm a poor planner. Regardless, I am often running out the door at the last minute and I know if I don't grab something and shove it in my bag, I'll be regretting it within a couple of hours. Here are some fool-proof snacks I recommend keeping on hand:

Apples (if you have an extra moment, slice one up and sprinkle cinnamon on the slices and throw them in a small plastic container)

Baby Carrots or pre-cut carrot sticks (you can cut and store whole carrots the same way I store celery below)

Celery (I try to cut the stalks up as soon as I buy them, then store them in a plastic container filled with water in the fridge. Then I can just grab a bunch and put them in a smaller container for the road.)

Cucumber slices (same as above, though you won't need to store them in water)

Cherry tomatoes

Hummus (I spoon some into a mini-container for dipping any of the above)

Natural no-sugar added Nut Butter (I spoon 2 Tablespoons into a mini-container for dipping celery and/or apple slices)

Almonds (Trader Joe's sells these already pre-packaged in handfuls, or you can just grab a handful for the road and put them into your own container or baggie. Don't take more than a handful, though. You don't need a lot to keep you nourished and they can add up quickly in calories and fat!)

Satsuma Oranges (These are readily available in the winter months when it's smart to stock up on Vitamin C, they're the perfect size, and they're easy to peel!)

A Water-filled BPA-free Nalgene bottle or Stainless Steel bottle (often when we're feeling hungry, we're really just dehydrated. Try to drink 8 glasses/64 oz. a day. It may be a myth that we need to drink exactly that amount, but we definitely need water and it keeps you feeling full longer. Bonus:Your skin will thank you!)

Of course, you can also eat these things even if you're not running out the door in a mad rush. At home, I don't always want to slave in the kitchen just to get in a mini-meal. If you are sticking around the house, feeling low-maintenance, and you have a particularly sweet tooth, eat some grapes! I keep mine in the freezer.

Frozen Grapes are fun to eat, satisfy any frozen-treat cravings, and you end up eating less because they take longer to munch on. Triple score!

Grocery List

If you're new to the G.I. diet, this is a good starter grocery list to get your pantry and fridge stocked. Some recipes will require additional ingredients, but this is a great base list that you can use to make a lot of great dishes, or just to snack on "as-is":

PRODUCE:
Apples
Citrus fruits like Oranges, Satsumas, and Grapefruit
Berries
Grapes (freeze these for a frozen treat!)
Carrots
Celery
Salad Greens
Tomatoes

CANNED/JAR ITEMS:
Canned Chickpeas (Garbanzo Beans)
Canned Black Beans
Canned Tuna
Spaghetti Sauce (No sugar added)
Broth (Chicken or Veggie)--I recommended buying bouillon cubes
Unsweetened Applesauce

BAKING ITEMS:
Whole Wheat Pastry Flour or Spelt Flour
Unsweetened Cocoa Powder
Agave Nectar (I prefer Light as opposed to Amber), Splenda (or another sugar substitute)
Baking Powder
Baking Soda
Vanilla Extract
Almond Meal (Ground Almonds)
Ground Cinnamon

MEATS:
Fish (Salmon and Halibut are highest in Omega-3)
Skinless Chicken
Lean Beef
Low-Fat Tofu and/or Veggie Burgers as a meat substitute
Shrimp
Canned Tuna

ADDED SOURCES OF PROTEIN:
Yogurt (Goat Milk Yogurt or Soy Yogurt if you're lactose intolerant)
Cottage Cheese
Eggs (Egg Substitute or Liquid Eggs if you want less cholesterol)
Skim Milk (Unsweetened Almond or Soy Milk if you're lactose intolerant
Hummus (a middle eastern "dip" made with chickpeas/garbanzo beans, olive oil, and spices)

BREADS/GRAINS/CEREAL:
Whole Wheat Bread (check the label to make sure it's not made with honey or sugars!)
Whole Wheat Tortillas
Sprouted Wheat Bread (Ezekiel)
Plain Oats/Oatmeal (not instant)
Whole Wheat Pasta
Basmati Rice
Brown Rice
All-Bran Cereal or 100% Bran Cereal

GOOD FATS:
Olive Oil
Canola Oil
Non-hydrogenated Margarine (Earth Balance if you're lactose intolerant)
Natural no-sugar added Nut Butter (Peanut is cheaper, but Almond is super tasty!)
Almonds

SEASONINGS/FLAVORINGS:
Balsamic Vinegar
Sea Salt (With Iodine!)
Ground Pepper (Or buy a pepper grinder and peppercorns for more flavor!)
Garlic
Low Sodium Soy Sauce
Fat-Free Mayo

BEVERAGES:
Unsweetened Apple Juice
Orange Juice not from concentrate
Water Purification Pitcher or Device for your Sink Faucet (If you don't like tap water, like me! Brita and Pur are two popular manufacturers)
Seltzer Water (mixing this with juice helps satisfy your soda craving!)

Once you've purchased the above, purge your pantry and fridge of the following:
*White Rice
*Cereals that aren't all bran or plain oats
*Muffins (English and otherwise)
*Sugar
*Soft Drinks
*White bread
*Butter
*Artificial Juices/Juice Blends
*Sugary Peanut Butter
*Potatoes
*Fried Frozen Foods
*Honey
*Molasses
*Ice Cream
*Pretzels
*Chips
*Pudding
*Jello
*Popcorn
*Breaded Frozen Foods
*Baked Beans
*Refried Beans
*Bagels
*Regular Mayo
*Cream Cheese
*Donuts
*Cookies
*Crackers
*Rice Noodles
*Macaroni and Cheese
*Rice Milk
*Bacon
*Salami
*Hot Dogs
*Chocolate (other than 70% Cacao-or higher-Dark Chocolate)
*Full-fat Cottage Cheese
*Full-fat Milk
*Watermelon and Canteloupe
*White or All-Purpose Flour

Depressed? Don't be! There are plenty of ways to please your sweeth tooth and your snack cravings. I promise. The best thing about the G.I. Diet is that you eat often, so you won't be hungry. If anything, the G.I. Diet has you eating more than you ever did before.

*I've put an asterisk next to these foods to help you remember to AVOID them