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Glycemic Index: 50 Essential Recipes for Today's Busy Cook
By Adams Media
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Everything® cookbooks are a popular choice for home cooks looking for fresh, original recipes that only taste like you’ve spent all day in the kitchen. Here are fifty of the freshest, healthiest, low glycemic recipes. You’ll find all you need to learn how to balance your glycemic intake, with recipes ranging from Banana-Kiwi Smoothies to Asian Sesame-Crusted Scallops.
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Adams Media
At Adams Media, we don’t just publish books—we craft experiences that matter to you. Whether you’re diving deep into spirituality, whipping up delights in the kitchen, or planning your personal finances, our diverse range of lifestyle books, decks, journals, and more is designed to feed your curiosity. The Adams team strives to publish content that celebrates readers where they are—and where they’re going.
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Book preview
Glycemic Index - Adams Media
The Best of Everything
Glycemic Index
50 Essential Recipes for Today’s Busy Cook
Adams Media, a division of F+W Media, Inc.
Avon, Massachusetts
Contents
Introduction
Smoothie with Chocolate and Coffee
Banana-Kiwi Smoothie
Green Chilies and Egg Soufflé
Baked Chicken Wings
Stuffed Mushrooms (Spicy Beef)
Marinated Baby Artichoke Hearts
Cucumber Salad with Yogurt and Dill
Grilled Tuna Salad with Asian Vegetables and Spicy Dressing
Fig and Parmesan Curl Salad
Green Pea Soup
Cold Basil and Fresh Tomato Soup
Broccoli Soup with Cheese
Egg Drop Soup with Lemon
Pita Toast with Herbs and Cheese
Black Bean Dip
Mango Salsa
Sautéed Crab Cake and Avocado Wraps
Grilled Pork and Mango Salsa Sandwich
Simple Tuna Salad Sandwich
Basic Polenta with Butter and Cheese
Gremolata: Tuscan Garnish
Citrus Scallop Pasta
Mini Veggie Burgers
Pumpkin Risotto
Black Beans and Sweet Bell Peppers
Eggplant Soufflé
Duck Breast with Mushroom Sauce over Wild Rice or Polenta
Grilled San Francisco-Style Chicken
Turkey Meatballs
Roast Turkey
London Broil with Grilled Vegetables
Filet Mignon
Steak and Mushroom Kabobs
Lamb Shanks with White Beans and Carrots
Pork Tenderloin with Caraway Sauerkraut
Veal Steaks
Salmon and Broccoli Stir-Fry
Corn-Crusted Salmon with Parsley and Radish Topping
Asian Sesame-Crusted Scallops
Country Barbecue Sauce
Aioli
Pomegranate Sauce
Quinoa with Lime and Mint
Twice-Baked Sweet Potatoes
Mixed Beans in Vinaigrette
Rice Pudding with Sour Cherries
Flourless Hazelnut Chocolate Cake
Cinnamon Nut Cookies
Grilled Peaches Filled with Mascarpone Cheese and Rosemary
Strawberry-Rhubarb Pudding
Also Available
Copyright Page
Introduction
There are many reasons for using the glycemic index (GI). The glycemic index has been studied for decades and was originally developed as a dietary strategy in the treatment of diabetes. Today, use of the glycemic index has expanded, and it is now used in the treatment of many common health concerns, including obesity and heart disease. Because it teaches a healthy and balanced way of eating, the GI also has a role in disease prevention.
The glycemic index ranks carbohydrate foods based on their impact on blood sugar levels after consumption. The higher the GI level of a food, the faster the spike in blood sugar. Choosing low GI foods helps to control both blood sugar and insulin levels. The first step in using the glycemic index is to know the glycemic index level of different foods. Each pf the 50 recipes provided here is noted with its glycemic index level category.
Although following the glycemic index is a beneficial way of eating, other factors play an important role in health, longevity, and weight control. The total amount of calories consumed should be considered when planning meals. Understanding serving sizes for portion control will help you become a better judge of how much food to put
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