Low Glycemic Recipes

Thanks for the invite to this blog....it's always so fun to get new ideas!  These are low glycemic higher protein recipes that will keep your blood sugar stable and help keep you from gaining weight.  I hope the format comes out ok. 

Banana Bread




2 Scoops Vanilla Whey Protein Powder

2 tsp Almonds –chopped or ground

¼ tsp cinnamon

1 T Coconut Oil

1 Egg

2 Tbsp Milk or heavy cream

1 Tbsp water

½ ripe banana (smashed with a fork before adding)

2 T Stevia (you can use whatever sweetener you want- sweeten to taste)

Pinch of baking powder (if you don’t want to use, it will just not be as tall of a cake)

I melt the coconut oil 1st in the 5” pyrex baking dish, then I mix in the other ingredients REALLY well with a fork. Put in microwave for 3 minutes---- this makes enough for 2.

Cool Nacho Salad

Ingredients

¼ lb. lean ground beef or extra lean ground turkey

1 tablespoon finely minced red onion

1 clove crushed & minced garlic

1 tsp garlic powder

1 tsp onion powder

2 tsp cumin

Dash of dried oregano

Fresh chopped cilantro to taste (optional if you don't like it)

Cayenne pepper to taste

Salt & black pepper to taste

2 tbs cream cheese at room temp

2 tbs sour cream

1/4 c reduced fat all natural cheddar cheese, shredded

2 tbs salsa

1 tomato, diced

jalepenos if you like it hot!

shredded lettuce

Zucchini Doritos-Style Chips recipe or almond chips recipe (see below)

Directions

Brown ground beef or turkey, drain any fat. Add onion, garlic, spices, and a little water & simmer gently for 5-10 minutes. Then, in a separate bowl mix together the cream cheese, sour cream, salsa, and a dash of each of the spices above and mix all together well. Spoon this creamy mixture out onto a plate into a circle, then place the ground beef/turkey on top of that, then add the shredded lettuce on top, then add the diced tomatoes, some shredded cheese, the jalepenos and a dallop of sour cream and some fresh cilantro (optional if don't like it), or a dallop of guac.



Make a recipe of Zucchini Doritos-Style Chips or Almond Chips and place them around the outside of the nacho salad to use to dip.



Zucchini Doritos-style chips



1 large zucchini, shredded

2 eggs

2 cups all natural cheese, shredded

coarse sea salt





Preheat oven to 450 degrees F. Lightly pam cookie sheet(s) Cut ends from zucchini. Shred. Mix with egg and cheese. Make 6-8” circles on greased cookie sheets. Bake at 450 degrees for 12 minutes. Loosen and flip the circles, and sprinkle with a dash of coarse sea salt. . Bake for another 5 minutes at 450 degrees. With a pizza cutter, cut rounds into triangles (about 6 per round). Let cool on a rack for 6-8 hours in a cool oven. To store, keep loosely in a bag or a plastic container in the refrigerator or on the counter. Best used within a week of preparation. Makes 36 chips.





"Almond Chips"



These are an excellent way of substituting crackers and chips cheese without the starch!

Makes 15 small chips



1/4 pint warm water

4 oz ground almonds

4 oz ground sesame seed

1 oz ground sunflower seed

Sea salt and fresh ground pepper



Grind the sesame seed and sunflower seeds to a smooth paste.

Mix in the ground almonds until a uniform dough is formed - add as little water as possible. Knead for 10 to 15 minutes into a smooth dough.

Roll out thinly and cut into squares. Place the crispbreads on a greased tray, and sprinkle with sea salt and pepper. Bake in a preheated oven, 400F, for 8-12 minutes until golden brown. Turn out onto a wire tray to cool and dry.

Keep crispbreads in an airtight container.







Oopsie Rolls

3 eggs

pinch of cream of tarter

3 oz cream cheese



Separate eggs, combine cream cheese and egg yolks in one bowl. Combine egg whites and cream of tarter in another bowl.



Mix cream cheese and egg yolks first with hand mixer.

With hand mixer beat egg whites and cream of tarter till it forms a stiff peak. You cannot mix too much. It will take at least 5 minutes. The more the better.

With a spatula, slowly pour your cream cheese mixture into your egg whites. fold them together. Do not blend or it will not work. I would suggest pour in half and fold then do the other half and keep folding. Only fold till it is combined together. Spoon out not pour out 6 mounds on a cookie sheet. Bake at 350 for 25 minutes.

You can also add a little stevia to the cream cheese mixture to make a sweeter bread.

Make sure when you make these that you really whip those egg whites good. You want really stiff peaks. You're making a meringue. (like lemon meringue pie) You want Fluffy Fluffy Fluffy. Don't be scared!! LOL. I had NO liquid at all when I made mine.

They are very bland, so if you want to make them savory, like for sandwiches or burgers & things, add your spices and herbs to the yolk mixture. I've added salt and onion powder, and I've made them with garlic salt. They smell great and taste good. Next ones will be made with vanilla creme stevia!!!

When you combine the whites and yolks, drizzle the yolk mix back and forth across the whites a little at a time and fold them in. DON'T use your mixer. Fold, drizzle, fold, drizzle, fold. You want to keep as much air volume as possible. When spooning them on the cookie sheet, make mounds (they'll deflate some as they cool) and make the mounds into the size around that you want, because they don't spread like a cookie when they're cooking. Let them sit for a couple of hours after you cook them and they will firm up. Enjoy!

Mug Muffins

1/4 cup flax meal

1 egg

enough butter to make it very moist

1 tsp cinnamon

1 tsp baking soda

sweetener to taste



You can add any other ingredients you wish to make it either savory or sweet..I've been known to put pumpkin spice in it, or even substitute the butter with pumpkin or cream cheese.

I like the peanut butter so I dont use cocoa

I've also added some things to up the protein and fiber content



1 T almond four

1 T flax meal

2 T peanut or almond butter

1 egg

1 T powdered milk or whey powder (I dont drink milk so dont keep it in the house)

1/2 tsp vanilla

2 tsp Cinnamon (love cinnamon)

1 T collegan (all protein)

1/8 - 1/4 tsp baking soda (I've been using 1/4 but wondering if I can go down to 1/8)

stevia

2 T water



Mug Cake

2 T. Almond flour

1 1/2 T stevia

1 T. cocoa powder, heaping

1 egg

3 T. half and half or cream

1 T. coconut oil

Splash of Vanilla extract

1 large coffee mug



Mix all dry ingredients in mug, add egg and blend thoroughly. Add milk, oil and vanilla and mix. Place in 1000 watt microwave for 90 sec. Do not cover mug. Cake will rise. Let cool and place on plate. Add a little whipped cream to top



Mix them all together in a mug and microwave 1 to 1 1/2 minutes. Tastes a lot like a bran muffin.



Original Cream Cheese Frosting Recipe

4 oz cream cheese

3 tbsp Stevia or Xylitol

3 tbsp heavy cream



Combine cream cheese and Stevia until well blended. Whip in heavy cream until frosting is nice and thick



For the chocolate frosting, I added:

1 heaping tablespoon of dark chocolate cocoa powder

1 extra teaspoon of heavy cream

1/2 tsp extra of xylitol



This recipe makes enough for about 3 mug cakes I'd say, depending on how much frosting you like on your cake ;)



You Won't Believe it's Cauliflower Pizza Crust

1 cup cooked, riced cauliflower*

1 egg

1 cup mozzarella cheese

1/2 tsp fennel

1 tsp oregano

2 tsp parsley

pizza or alfredo sauce

toppings (make sure meats are cooked)

mozzarella cheese



Preheat oven to 450 degrees Fahrenheit.

Spray a cookie sheet with non-stick spray.

In a medium bowl, combine cauliflower, egg and

mozzarella. Press evenly on the pan. Sprinkle

evenly with fennel, oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20

minutes if you double the recipe).

Remove the pan from the oven. To the crust, add

sauce, then toppings and cheese.

Place under a broiler (grill for the Europeans)

at high heat just until cheese is melted **.



Notes:

*I use frozen cauliflower prepared according to

package directions. After cooked and slightly

cooled, I shred cauliflower with a cheese grater,

and then measure for the recipe. (Don't pack down

the cup with cauliflower. Just fill it with a spoon or the cup itself.)



** You can try re-baking the pizza at 450 once

you add toppings if desired, but the crust is not

quite as crusty. There is a minimal difference,

so see what works best for you.



serves 4- 6 for one recipe (10" pizza) not including toppings:



For 6, per serving:

calories: 73 calories

effective carbohydrates: 1.5

total carbohydrates: 2

fiber: 1

protein: 5 grams

fat: 4 grams



For 4, per serving:

calories: 108

effective carbohydrates: 2

total carbohydrates: 3

fiber: 1

protein: 7 grams

fat: 6 grams