Low GI or Diabetic Friendly Recipes

Does anyone have any low GI or Diabetic Friendly recipes to share with me?

I am getting rather depressed at my boring, repetitive diet (and still 4 months of it to go!).

I can not eat rice, potato, bread, most fruits, many vegetables and a lot of the cereals are also big no no's for me. :cry:

Basically, all I can eat at the moment is Ryvitas, all meats, pasta, salad veges and porridge.

....woe is me.......... :cry:

Would love any ideas - I only had to deal with this for 6 weeks of pregnancy with Cairenn - have had to do it since 16 weeks this time round.

Thanks for putting up with my winge

Seeya

Hi kelly

Sorry i dont have the time to post now but I have stacks of receipes to share with you.

I have coeliacs diseas (wheat and gluten intolerance). My body also doesnt process carbohydrates properly.

My husband is allergic to all the nightshade family (potatoes, tomatoes etc) so eating an interesting and varied diet is a real challenge for us!!!!!

I can recomend a couple of cook books which I have found really good or even copy my fav recipies and send to you.

I will not be around for about 2 weeks - head down, bum up studying for exams but I will be back!!!!!

you can email me on the link at the bottom of my post

Love Jen

I have a copy of SFI lying around that had diabetic recipes in it, let me know if you want me to dig it up and type them out for you!

*hugs*
Cailin

Hi Cailin

WOuld love the recipes if you have the time!!!

THANKS!!!

\:D/

Low-Joule summer sweets - SFI - Issue 43

Chocolate Mallow Meringues
Makes 24

1 cup caster sugar
2 Tablespoons cocoa powder
4 eggwhites, at room temperature
Filling
125g white marshmallows
100g milk melts
2 Tablespoons warm water

Preheat oven to 120C. Line 2 baking trays with baking paper.
Combine sugar and half the cocoa. Beat eggwhites to soft peaks. Add sugar mixture a little at a time. Beat Until Glossy. Drop teaspoonfuls of mixture onto trays. Bake for 50-60 minutes until crisp. Turn oven off. Cool in oven with door ajar.
Make the filling:
Combine ingredients in a heat proof bowl over a saucepan of simmering water. Stir until smooth. Cool. Sandwich meringues together with filling. Dust with remaining cocoa. Serve.

Per serve:

307kg; 1.2g fat; 0.8 g sat fat; 0.1 g fibre; 15.7g carbohydrate; 1.3 g protein; 1mg cholesterol; 16mg sodium

*hugs*
Cailin

Diabetes-Friendly Dinner Party - SFI - Issue 39

Seafood Stew
Serves 6

2 Tablespoons olive oil
1 red onion
2 stalks celery, sliced
3 cloves garlic, crushed
2 x 400g cans diced tomatoes
1 cup fish or vegetable stock
1/2 cup dry white wine
1 dried bay leaf
pinch of sugar
1kg firm white fish fillets
12 medium green prawns
12 mussels
1/2 cup chopped flat-leaf parsley
zest or grated rind of 1 lemon

Heat olive oil in a large heavy-based saucepan over a medium low heat. Add onion, celery and garlic. Cook for 5 minutes, until soft.
Add tomatoes, stock, wine and bay leaf. Bring to boil. Reduce heat to medium and simmer, partially covered, for 20 minutes. Add sugar.
Cut fish into 3cm chunks. Peel prawns, leaving tails on, and devein. Scrub mussels and remove beards.
Add fish to saucepan and simmer for 5 minutes. Add remaining seafood. Cover and cook for 3 minutes. Discard any unopened mussels. Spoon into bowls top with parsley and lemon rind.

Per serve: 1230kj; 8.2g fat; 1.3g sat fat; 2.6 g fibre; 7.3 g car; 43.6g pro; 126.4mg chol; 560.8 mg sodium.

GI rating - LOW


I will post more of both these types of recipes, I just can't do em all at once lol you know what its like with a 2yo ;)

Enjoy,

*hugs*
Cailin

Low-Joule Summer Sweets - SFI - Issue 43

Watermelon and Lime Granita
Serves 6
1 cup water
2 to 3 limes
3/4 cup white sugar
1/4 (1kg) seedless watermelon peeled and cut into pieces, deseeded

Heat water, 1/3 cup juice and sugar in a saucepan over low heat, stirring, until sugar dissolves. Add melon. Bring to the boil. Reduce heat. Simmer for 3 minutes.
Process one third of mixture in a food processor until smooth. Pour into a 3cm deep 30 cm x 20 cm lamington pan. Process remaining mixture in 2 batches. Transfer to pan. Cool completely. Cover. Freeze for 8 hours or until set.
Remove from freezer. Stand for 10 to 20 minutes, or until soft enough to run fork through. Spoon into glasses. Serve.

Per serve:
616kj; 0.4g fat; 0g sat fat; 1.2g fibre; 35.9g carb; 0.7g pro; 0mg chol; 4 mg sodium.

Low-Joule Summer Sweets - SFI - Issue 43

Sticky chargrilled pineapple
Serves 4
2 small, ripe pineapples, tops removed
1/2 cup maple syrup
1 Tablespoon brown sugar
1/2 teaspoon ground cinnamon
Dairy Whip Lite Whipped Cream, to serve

Cut pineapple into 1 1/2 cm thick wedges. Combine syrup, sugar and cinnamon. Pour over pineapple. Stand for 10 minutes.
Heat a barbecue grill on medium heat. Cook pineapple for 2 to 3 minutes each side, or until golden. Serve with cream.

Per serve:
879kj; 0.3g fat; 0g sat fat; 5g fibre; 30.2g carb; 2.4g pro; 0mg chol; 9mg sodium;


*hugs*
Cailin

Low-Joule Summer Sweets - SFI - Issue 43

Tropical Fruit Load
Serves 6

500g low-fat ricotta
1/2 cup icing sugar
5 large oranges, juiced
3 kiwi fruit, peeled, chopped
5 passionfruit, pulp removed
12 sponge finger biscuits


Grease and line a 6cm deep 19cm x 10 cm (base) loaf pan. Using an electric mixer, beat ricotta, sugar and 1 tablespoon of juice until smooth. Fold in the kiwifruit and half the passionfruit. Spoon one third of the mixture into loaf pan.
Pour remaining juice into a shallow dish. Dip biscuits into juice, 1 at a time. Arrange over ricotta mixture. Repeat layers, finishing with ricotta mixture. Cover. Refrigerate for 6 hours or until firm.
Turn out. Top with remaining passionfruit.

Per Serve 1141kj; 8.5g fat; 5 g sat fat; 3.8g fibre; 37g carb; 11.9g pro, 71.5mg cholesterol; 226mg sodium.

Sounds yummo might have to make it myself and only 5 pts/serve mmmmmmmm!

*hugs*
Cailin

Your diet sounds a bit like what someone who was eating low carb might eat. Check out this link to see if any of these recipes fit what you need.

<link removed>

My favorite recipe of all time:

Chicken with pine nuts

Sorry - I dont usually use measurements, so this is a bit of guesswork!! Mix equal parts ricotta and parmesan (say 75g each) and mix with a couple of cloves of crushed fresh garlic, a couple of rashes of bacon sliced up, 50g of baby spinach which has been wilted in hot water, and maybe 1/4 of a cut of pinenuts which have been toasted brown in th oven. Add a sprinkle of nutmeg.

Roll a chicken thigh around 1tbsp of the mix, with the side where the skin was on the outside of the roll. Then roll the rolled up chicken thigh in a rasher of bacon and secure with a tooth pick. Use as many chicken thighs as it takes to use up all the mix. Roast them in the oven.

These turn out really well, I often make them when I entertain because I can make them before people arrive then just stick them in the oven. The mix also freezes well, so you can make it up in bulk. One roll will feed a big eater, hubby can be a pig and eat a second one, but he usually ends up complaining about how full he is!![/b]

Hi I thought I'd start this little thread for any of you suffering from diabetes or just looking for some alternative healthy meals.

Crispy Salmon with chilli lime sauce

4 salmon fillets, with skin attached
juice of 2 limes
1 tsp sweet chilli sauce
1 tsp fish sauce
Asian greens of your choice, trimmed and washed

1. Spray a hot non-stick wok or frypan with light canola oil.
2. Cook fish, skin side down until crisp then turn and cook for a further 2 minutes.
3. Remove fish and keep warm.
4. Spray remaining pan or wok juices with small squirt of canola.
5. Add lime, chilli and fish sauce. Cook, stirring for 1 minute. Add greens.
6. Serve fish immediately, skin side up with greens and sauce. Garnish with chopped chilli.

SERVES 4

VEGETABLE LASAGNE
SERVES 6

Soft layers of spinach, cheese and lasagne with a luscious vegetable sauce.
Ingredients
1 bunch English spinach, washed and stalks removed
200g packet instant lasagne sheets
2 tablespoons (20g) grated Parmesan cheese or low-fat cheddar cheese
Vegetable sauce
2 teaspoons oil
2 medium onions (240g), chopped
2 cloves garlic, crushed or 2 teaspoons minced garlic
250g mushrooms, sliced
1 small green capsicum (100g), chopped
140g tub tomato paste
1 ? 440g can mixed beans, rinsed and drained
1 ? 440g can tomatoes, undrained and mashed
1 teaspoon mixed herbs
Cheese sauce
20g poly or monounsaturated margarine
1 tablespoon plain flour
1.5 cups (375ml) low-fat milk
1/2 cup (60g) grated low-fat cheese
A pinch of ground nutmeg and freshly ground black pepper
Method
Blanch or lightly steam the spinach until just wilted; drain well.
For the vegetable sauce, heat the oil in a non-stick frying pan. Add the onions and garlic and cook for about 5 minutes or until soft. Add the mushrooms and capsicum and cook a further 3 minutes, stirring occasionally. Add the tomato paste, beans, tomatoes and herbs. Bring to a boil and simmer, partly covered, for 15 to 20 minutes.
Meanwhile, for the cheese sauce, melt the margarine in a saucepan or a microwave bowl. Stir in the flour and cook 1 minute, stirring (for 30 seconds on High, in microwave). Remove from the heat. Gradually add the milk, stirring until smooth. Stir over medium heat until the sauce boils and thickens, or in microwave on High until boiling, stirring occasionally. Remove from the heat, stir in the cheese, nutmeg and pepper.
To assemble, pour half the vegetable sauce over the base of a lasagne dish, rectangular slab pan or ovenproof dish (about 16cm x 28cm). Cover with a layer of lasagne sheets, then half the spinach. Spread a thin layer of cheese sauce over the spinach. Top with the remaining vegetable sauce and remaining spinach. Place over a layer of lasagne sheets and finish with the remaining cheese sauce. Sprinkle with Parmesan or cheddar cheese.
Cover with aluminium foil and bake in a moderate oven (180C) for 40 minutes. Remove foil and bake for a further 30 minutes or until the top is beginning to brown.
*Dipping the lasagne sheets briefly in hot water before use helps to soften them prior to cooking.
GI RATING: LOW
Per serve:
1420kJ
340kCal
44g carbohydrate
10g fat
9g fibre

WARM LAMB AND CHICKPEA SALAD

SERVES 4
Ingredients
400g lamb fillet or backstrap
1 tablespoon olive oil
1 onion, finely chopped
3 garlic cloves, crushed
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground ginger
1/2 teaspoon paprika
700g canned chickpeas, drained and rinsed
salt and black pepper to taste
1 tomato, cut into small dice
1 cup fresh coriander, finely chopped
1 cup fresh flat-leafed parsley, finely chopped
1 cup fresh mint, finely chopped
3 tablespoons extra virgin olive oil
juice of 1 lemon
baby spinach leaves, washed, to serve
Method
Cook the lamb fillets in a lightly oiled frying pan over medium heat, about 3 minutes each side. Transfer to a plate and cover with foil to keep warm. Set aside to rest.
Heat the tablespoon of olive oil in the frying pan and cook the onion for 5 minutes or until soft. Add the garlic and spices and cook for 5 minutes over low heat, stirring occasionally. Add the chickpeas and heat through, stirring until warm and well coated with the spice mixture. Remove from the heat and add the salt and pepper, tomato, chopped herbs, extra oil and lemon juice.
Cut the lamb fillets into thick slices diagonally. Toss through the chickpea/herb mixture.
Arrange the baby spinach leaves on plates and top with the chickpeas and lamb. Serve immediately.
*The fat in this recipe is predominantly from the olive oil dressing and is highly monounsaturated.
GI RATING: LOW
Per serve:
1810kJ
430kCal
23g carbohydrate
25g fat
9g fibre

GRILLED CHICKEN WITH BARLEY PILAF (Low GI)
From The Australian Women's Weekly Cookbook: Low-Fat Food For Life For People with Diabetes, A Heart Condition or Who Simply Want to be Healthy.
Preparation time: 10 minutes
Cooking time: 55 minutes
Serves 4
Ingredients
1 cup (215g) pearl barley
2 cups (500ml) of water
2 cups (500ml) chicken stock
250g cherry tomatoes
150g yellow teardrop tomatoes
4 single chicken breast fillets (680g)
1/2 tsp of coarsely ground black pepper
1/2 cup coarsely chopped fresh basil
2 green onions, sliced thinly
1 tbsp Dijon mustard
Method
Preheat oven to hot.
Cook barley with the water and stock in medium saucepan, uncovered, over low heat, about 50minutes or until most of the liquid is absorbed, stirring occasionally.
Meanwhile, roast tomatoes in hot oven on baking- paper lined oven tray uncovered, about 20 minutes or until just browned and softened.
Cook chicken on heated lightly oiled grilled plate (or grill or barbecue) until browned both sides and cooked through.
Stir tomatoes, pepper, basil and onion gently into barley. Serve chicken, dolloped with mustard, with pilaf.
Serve with a salad of fresh baby spinach leaves drizzled with lemon juice.

SPAGHETTI BOLOGNESE (Low GI)
Adapted from The New Glucose Revolution by Prof Jennie Brand Miller et al
Preparation time: 10 minutes
Cooking time: 45 minutes
Serves 4
Ingredients
1 Tbsp oil
1 small onion (80g) finely chopped
2 cloves garlic, crushed or 2 tsp minced garlic
1 carrot (100g) grated
1 stick of celery (80g) sliced
1 rasher bacon, fat removed and finely chopped
2 cloves of garlic crushed or tsp of minced garlic
400g of very lean minced beef
2 Tbsp of tomato paste
425g of canned tomatoes, undrained and mashed
1/4 cup of dry red wine
1/4 cup of beef stock
1/4 tsp of dried oregano leaves
Freshly ground black pepper
1 bay leaf
2 pinches grated nutmeg
375g spaghetti pasta
Chopped fresh parsley to serve (optional)
Grated parmesan cheese
Method
Heat the oil in a large saucepan or fry pan. Add the onion, carrot, celery, bacon and garlic and cook for about 10 minutes or until the onion is very soft, stirring frequently. Cover if drying out too much.
Increase the heat and add the beef. Cook for about 5 minutes, stirring constantly until the beef is crumbly and browned.
Add the tomato paste, tomatoes, wine and stock. Bring to a boil. Add the oregano, pepper, bay leaf and nutmeg and stir thoroughly. Cover and simmer for 1 hour, stirring frequently to prevent sticking. Remove bay leaf.
Meanwhile, add the spaghetti to a large saucepan of boiling water and boil, uncovered, until just tender, drain.
Serve the beef sauce over the spaghetti. Sprinkle with parsley and serve with Parmesan cheese, if desired.
Add the garlic, turmeric, curry powder, cumin and chilli and cook, stirring, for 1 minute.
Stir in the water, stock, lentils, barley, tomatoes and salt and pepper to taste. Bring to a boil, cover and simmer about 45 minutes or until the lentils and barley are tender.
Serve sprinkled with parsley or coriander.

! HEARTBURN WARNING ! ! HEARTBURN WARNING ! ! HEARTBURN WARNING !

CHILLI GARLIC MUSHROOMS
1/4 cup olive oil
40g butter
5 cloves garlic, crushed
2 fresh small thai red chillies, finely chopped
800g button mushrooms
1 tbl lemon juice
1/2 tsp cracked pepper
2 tbl finely chopped fresh lflat-leaf parsley

1. Heat oil and butter in large saucepan; cook garlic, chillies and mushrooms, stirring, about 5 minutes
2. Add remaining ingredients, stir until combined

Diabetic Christmas Pudding
Chef: Roger Bayley (from the ABC)

You need:

1/3 cup each raisins, sultanas and currants
1 cup grated carrot, lightly packed (90g)
½ cup grated apple, lightly packed (50g)
½ cup chopped walnuts
¼ cup brandy
Grated rind of 2 oranges
Juice of 2 oranges made up to ½ cup with water
1/3-cup water
1-cup flour
1-cup wholemeal flour
1-teaspoon baking powder
1-teaspoon bicarbonate of soda
1-teaspoon cinnamon
1 teaspoon mixed spice
¼ teaspoon nutmeg
2 eggs
¼ cup vegetable oil



Method:

Place dried fruit, grated carrot and apple, and chopped walnuts in a large mixing bowl.

Add brandy, orange rind and juice, and water.

Add dry ingredients, eggs and oil, and mix well to combine.

Transfer mixture into a well-greased pudding bowl of at least 1.25-litre capacity.

Cover and steam for 2 ½ hours.

Leave to cool in basin and keep in refrigerator until use.

When using steam for 2 hours and serve with orange brandy custard, Yum.

ohhh Thanks so much for these recipes Kerry! I need to eat low GI and have been looking for new recipes!!!!!

Diabetic Boiled Carrot Cake
Chef: Ramona Perry of Beachport (C/o ABC Radio)


You need:

1 cup grated carrot
¾ cup sultanas
2 teaspoons mixed spice
¾ cup apple juice
1 ½ cups SR flour
½ cup chopped walnuts
¼ cup water



Method:

Place the first four ingredients in saucepan, stir over heat until well mixed. Bring to boil, cover and simmer for 10 minutes. Mix in the dry ingredients, add extra water if necessary.
Place in a large log tin. Bake approx. 1 hour at 175°C.

Honey Glazed Chicken Breasts

Yield: 8 servings

1/4 c Almonds, sliced
1 Medium onion, sliced
1 Stalk celery sliced
1 Carrot sliced
1 Sprig parsley
1 Small bayleaf
1 ts Salt
1/2 ts Pepper
1 ts Rosemary
10 3/4 oz Condensed chicken broth
1 c Water
4 12 oz chicken breasts
1/3 c Honey
Green grapes optional
Watercress optional

The day ahead, arrange sliced almonds in a single layer in a shallow
baking pan. Broil 1 minute or until almonds are golden brown. Watch
as almonds burn very quickly. May have to stir them several times.
Transfer and cover for next day.

In a 6 qt. kettle, combine onion, celery, carrot, parsley, salt,
pepper, rosemary, bay leaf, undiluted chicken broth and water. Bring
mixture to a boil and add the chicken breasts and cover. Simmer 30
minutes or until chicken is tender. Remove from heat and place
immediately in the refrigerator to chill overnight.

Next day, place chicken mixture over low heat and cook until chicken
is heated through, about 10 minutes. Remove chicken from broth and
place skin side up in a large, shallow baking pan. Spoon 1 cup
chicken broth into the pan. Strain remaining broth; discard
vegetables and save broth for use in other recipes for soups or
stews. Using a pastry brush, brush chicken with half of the honey.
Broil, 4 inches from heat source, for 2 minutes. Brush again with
honey and broil until hicken is glazed and golden brown.

Remove chicken from broiler and arrange the honey-glazed breasts on a
heated platter. Sprinkle with sliced almonds and garnish, if
desired, with green grapes and crisp watercress. Serve immediately.

Just a quick low GI question, what are the best low GI snack foods?
Cause i'm not allowed to eat sugar at the moment, and have to eat low GI and apart from boring stuff like fruit and my 'special' bread, i never know what to snack on!!!!

Hi there, you can buy chick nuts (roasted chick peas) from coles or woolies, they are great low GI snacks. Bit pricey, and not too hard to do them yourself. Other snacks are low-fat milk, low-fat yoghurt.

hehehe Jillian, you've caught me out! I have that book and I've tried making them - but with the dried ones soaked overnight - and for some reason I couldn't make them go hard and roasted in the oven! Complete disaster...I think the oven at my previous residence was the problem, but now I've got a block about making them. I have a packet of dried chickpeas ready to go, but am scared to make them!!

As to making the flavourings stick, I think you need to spray them with a little of the cooking spray.

Almonds are a low GI snack. And good for the baby too. Although (speaking from experience here) don't eat too many or they bocome a problem after about 7 hours or so.

I've been snacking on pita chips.. Its probably not the best low GI thing but tastey and BSL doesn't get seem to be affected.

INGREDIENTS
Pita Bread (or Mountain Bread, this is probably better)
Spray on low fat cooking oil
Seasoning (Bush BBQ, or Lime and Chilly arare my favourites, can use chicken salt, Italian blend or anything else that takes your fancy)

METHOD
(if using pita bread, split the pocket into to round disks)
Spray surface of bread with oil
Sprinkle on desired seasoning
Put in a microwave on high for 45sec-1m30sec (depends on microwave, but watch and it it starts to brown stop.
Remove from microwave and break into chip size pieces.

Just made some vegetable rolls like sausage rolls...

1 carrot - grated
1 - zucchini - grated
1/2 cup cheese - grated
1 cup cooked brown rice
75gm crumbled feta cheese (I did use low fat)
handfull spinach leaves chopped
1 can tomatos diced
1/2 cup corn (frozen)
Puff pastry

Put vege's & canned tomato in a saucepan and cook for 5 minutes add brown rice and cook for another 3 minutes. If you need more fluids, I used some chicken stock if it got too thick.

On puff pastry lay out vege's & crumble feta cheese on top & then layer with normal cheese. roll up like a sausage roll & bake in the oven 15 minutes or until it looks right :D

I play around with this everytime I make them, but they are a good snack when I need something to eat but can't be bothered making anything because I always make heaps & freeze them...

Borg's puff pastry is good you get about 4 sheets extra and its got 25% fat.

Sound Yum Christy, I might give them a go.

Yum! If you made it with Basmati or Doongara rice it would be even lower GI than brown...Mmmm will add to my list of recipes!

okay, on the low GI topic again, does anyone know a good website or anything that lists all the low GI foods? All the ones i've found havent been all that helpful. I'm just new at this low GI thing since being told i have Hypoglycemia and have to stick to low GI. I have no idea what to eat anymore!!

Don't laugh but your local chemist may be the best place to start. They even have a Low Gi and Diabetes for Dummies book which is brilliant. Ring around and find the nearest chemist with an affiliation to the diabeties society. They have heaps of literature that is not aimed at professionals.

Also diet club dot com dot au is good.

The diabetes societies in each state also have great web sites.

Diabetic Recipes - Salad Dressings

Basic Salad Dressing

2 tbsp red wine vinegar
1/8 tsp garlic powder
2 tbsp acceptable vegetable oil
1/8 tsp sugar4 tbsp water
1/2 tsp fresh lemon juice
1/8 tsp freshly ground black pepper

In jar with a tight-fitting lid, combine all ingredients. Shake well and refrigerate. Makes (8) 1 tbsp Servings

Nutrients Per Serving:31 Calories3 grams Fat5 mg Potassium

************************************************** ***********

Creamy Italian Dressing

1 tbsp virgin olive oil
1/4 tsp leaf oregano
1 tbsp vegetable oil
1/8 tsp salt
4 tbsp fresh lemon juice
pepper to taste

Mix all ingredients together and refrigerate. Shake well before using.Makes (6) 1/3 cup Servings

Dietary Exchanges:1 FatNutrients Per Serving:46 Calories0 mg Cholesterol1 gram Carbohydrates0 grams Protein5 grams Fat

************************************************** ***********

Creamy Ranch Salad Dressing

1 cup low-fat cottage cheese
1/2 tsp garlic powder
2/3 cup low-fat plain yogurt
1/2 tsp dried basi
l2 green onions, chopped
1/4 tsp dried oregano
1 tsp dijon mustard

In food processor or blender, process cottage cheese and yogurt until smooth. Pour into bowl and stir in onions and seasonings. Cover and refrigerate for at least 30 min so flavours develop. Store for up to one week. Stir before serving. Makes (9) 3 tbsp Servings

Dietary Exchanges:1/2 Milk Choice (2%)Nutrients Per Serving:37 Calories3 gram Carbohydrates5 gram Protein1 gram Fat

************************************************** ***********

French Dressing

1/2 tsp powdered mustard
1/3 cup Wine vinegar
1/4 tsp ground white pepper
2 tsp Water1 tsp tomato paste
1/2 tsp finely chopped onion
7 tbsp salad oil

Combine all ingredients in a jar and shake well or puree in a blender for smooth dressing. Makes (12) 1 tbsp Servings

Dietary Exchanges:1 FatNutrients Per Serving:50 Calories0 grams Carbohyrate0 grams Protein6 grams Fat0 mg Sodium1 mg Potassium0 grams Cholesterol

************************************************** ***********

Yogurt-Dill Dressing

8 oz plain low-fat yogurt (1 cup)
1/2 tsp crushed dill weed
2 tsp finely chopped onion
1/4 tsp dry mustard
1 tsp lemon juice
1/8 tsp garlic powder

Mix all ingredients thoroughly and chill until served. Serve over tossed green salad.Makes (8) 2 tbsp Servings

Dietary Exchanges:Free Food ExchangeNutrients Per Serving:18 Calories1.5 grams Protein.4 grams Fat2.1 grams Carbohydrates20 mg Sodium68.2 mg Potassium0 grams Fiber2 mg Cholesterol

Just giving this thread a bump as I know there are some new GD girls out there.

I don't know any recipes but I do know alot of good foods that I could recommend.

- lots of Grain breads are great for low GI and also Diabetics
- When buying breads, look for breads that contain soy and linseed, they are great for Low GI

If you really want to crave something sweet but you are diabetic, try something from Bakers Delight of the following. None contain any sugars they are all natural sugars.

- Apricot Delight
- Coffee and Date
- Cape Fruit and Nut (which is also LOW GI)

Seven-Layer Salad (My Favourite)
Ingredients:
3 cups iceberg lettuce
1 cup frozen green peas, thawed
1/4 cup chopped onions
1/2 cup chopped celery
1/4 cup chopped green pepper
1/4 cup fat-free plain yogurt
2 Tbsp. reduced-fat mayonnaise
50g reduced -fat cheddar cheese, grated
2 slices bacon, cooked crisp and drained well, crumbled
2 medium hard-boiled eggs, sliced
1. In a glass bowl, layer lettuce and other vegetables.
2. In a small bowl, mix together yogurt and mayonnaise and spread on the top layer. Top with cheese, crumbled bacon and sliced eggs.
3. Cover with plastic wrap and refrigerate 8 hours or more.
Yield: 2 servings (serving size 1/2 recipe)

Double Spinach Bake
Ingredients:
nonstick cooking spray
1 c sliced mushrooms
1 green onion with top, finely chopped
1 clove garlic, minced
4-5 cups fresh spinach, coarsely chopped
1 T water
1 container (15 oz.) nonfat ricotta cheese
1/4 c fat free (skim) milk
1 egg
1/2 tsp ground nutmeg
1/2 tsp black pepper
400g spinach fettuccine, cooked and drained
1/4 c (1 oz.) shredded reduced-fat Swiss cheese
1. Preheat oven to 180C.
2. Spray medium skillet with nonstick cooking spray. Add mushrooms, green onion and garlic. Cook and stir over medium hear until mushrooms are softened. Add spinach and water. Cover; cook until spinach is wilted, about 3 minutes.
3. Combine ricotta cheese, milk, egg, nutmeg and pepper and large bowl. Gently stir in noodles and vegetables; toss to coat evenly.
4. Coat shallow 1 1/2 quart casserole with nonstick cooking spray. Spread noodle mixture in casserole. Sprinkle with Swiss cheese.
5. Bake 25-30 minutes or until knife inserted halfway into center comes out clean.
Makes 6 (1-cup) servings.

Frozen Berry Ice Cream
Ingredients:
200g frozen unsweetened strawberries, partially thawed
200g frozen unsweetened peaches, partially thawed
100g frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups no-sugar-added light vanilla ice cream
16 blueberries
4 small strawberries, halved
8 peach slices
1. Combine frozen strawberries, peaches, blueberries, sugar substitute and vanilla in food processor. Process until coarsely chopped.
2. Add ice cream; process until well blended.
3. Serve immediately for semi-soft texture or freeze until needed and allow to stand 10 minutes to soften slightly.
Optional: Garnish each serving with blueberries, strawberries and peaches.

Beef Stroganoff
Ingredients:
1 yellow onion chopped
2 cloves garlic minced
500g extra lean ground beef
1/2 cup fat-free sour cream
1 cup skim milk,
1 tablespoon corn starch
200g domestic button mushrooms, sliced
1/2 cup low-sodium beef broth
1 to 2 teaspoons Dijon mustard
350g coked egg-white noodles
salt and pepper to taste (optional)

Spray a large nonstick skillet with nonstick cooking spray. Sauté onion and garlic for 2 minutes over medium-high heat. Add the beef and cook, stirring to separate beef. Reduce heat to medium-low, and cook until meat is no longer pink. Drain any fat and set aside.Whisk sour cream and 3/4 cup of the milk in a small bowl; set aside. Mix cornstarch in a cup with the remaining 1/4 cup of milk; set aside.Spray a large saucepan with nonstick cooking spray. Add mushrooms; sauté 1 minute over medium-low heat. Add broth; simmer over medium heat until broth is reduced and mushrooms are tender. Stir in sour cream mixture. Add cornstarch mixture; stir until thickened. Add cooked ground beef and cook over medium heat until bubbly. If mixture is too thick, stir in additional broth. Stir in mustard to taste.Serve over hot cooked noodles. Season with salt and pepper to taste. Makes 6 (1 cup) servings.

Lemon Yogurt Chicken

1 cup nonfat yogurt
1 teaspoon lemon rind, grated
1 tablespoon lemon juice
1 clove garlic, minced
pinch salt and pepper
4 chicken breast, no skin, no bone

In large shallow dish, whisk together yogurt, lemon rind and juice, garlic, salt and pepper. Add chicken breasts and turn to coat with yogurt mixture. Cover and refrigerate for at least 1 hour or overnight.

Remove excess yogurt from chicken and discard. Place chicken breasts on greased grill over medium-high heat. Close lid and grill, turning once, for about 12 minutes or until no longer pink inside.

I so need to join a belly belly addiction support group.

Italian Beef with Pasta

250g whole wheat pasta
350g extra lean ground beef
1 c. chopped onion
1 tsp. garlic, minced
1/2 tsp. oregano
500g can Italian-style stewed tomatoes, undrained
3/4 c. low-sodium, low-fat beef broth
1/4 c. tomato paste with roasted garlic
1 med.-large zucchini, halved lenghtwise and sliced in to 1/4" thick halfmoons
1/4 c. grated Parmesan cheese

1. Cook pasta al dente according to package directions. Drain well, return to pot, cover to keep warm.
2. In large, nonstick skillet, brown hamburger, stirring to crumble, until no longer pink. Drain off excess fat, add onions, garlic and oregano. Cook for until onions are soft. Add a little water if skillet becomes dry. Add the tomatoes, broth, paste and zucchini. Cover and cook for about 5 minutes, stirring occasionally until zucchini are tender.
3. Add the pasta to the skillet mixture, toss over low heat to mix well. Add a little more broth if the mixture seems too dry. Serve hot, topped with a sprinkle of cheese.