Archive for 2007

Another Raspberry Dessert (even easier)

Raspberry Sorbet

1 – 6 oz carton sugar free blended rasberry yogurt ( you can use 2 – 4 oz cartons)
1 – 8-10 oz package whole, frozen, unsweetened raspberries
5 – packets Equal or other sugar substitute to taste

After dinner, while the coffee brews or the dishes are being cleared, put the strawberries, yogurt and sweetener in a blender and whirrrrrr. Serve immediately in stemmed glasses with tiny spoons. Serves 4 -6.

I have done this with strawberries, with strawberry yogurt and cranberries with orange yogurt, but the raspberry has always been everybody’s favorite version.

(Thanks to Monica Burdette)

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Rasberry Chiffon Pudding

This is my version of a recipe from The Good Carb Cookbook (which is bargain priced on here).  The original version called for lemon jello and yogurt, but I couldn’t find sugar free lemon jello.  Really you can use any flavor combination you like!  It also called for lite cool-whip, but I found a completely sugar-free version and used that instead.  This is a DELICIOUS dessert!

 1/2 cup boiling water

1 package rasberry sugar-free jello (the small 4-serving box)

1/2 cup (4 ounces) non-fat (or reduced-fat) cream cheese, softened

1 1/2 cups (two 6 oz. cartons) of sugar-free or light-sugar rasberry yogurt.  Make sure you get the pre-blended kind.

2 cups of sugar-free Cool-Whip (I assumed we were going by literal cups, which translates to one 8 ounce carton even though technically 8 ounces is 1 cup), defrosted.

Pour the boiling water over the jello and mix well.  Let it cool for about 10 minutes.  Add the jello and the cream cheese in a blender and blend until smooth.  Transfer to a bowl, and mix in the yogurt.

Put the mixture in the fridge for about 15 minutes or until it reaches a pudding like consistency.  Add the Cool-Whip, mixing it in with a wooden spoon or rubber spatula.  Put back in the fridge and let it set for at least 3 hours.  You can leave it in a bowl or put it in serving dishes before putting in the fridge for the final set.

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Whole Grain Pizzas

D’Giornno and Freshetta both make a G.I.-friendly frozen pizza now.  D’Giornno’s is whole wheat and Freshetta’s is whole grain (more whole grains than just wheat).  I’m not sure how many different varieties of each are available but I have tried the D’Giornno thin crust and rising crust and the Freshetta’s rising crust.  All were really quite good.  Obviously the thin crust is the healthier G.I. option but the other was filling enough that I only ate two pieces so I didn’t overindulge.

Frozen pizzas can taste quite good, especially if you put them right on the rack instead of on a cookie sheet.

You can also reduce the fat by up to 30% by blotting the top of your piece of pizza with a paper towel before you eat since many of the oils float to the top…(you know that yummy orange stuff).

If you are ordering pizza out, finding a whole wheat or whole grain crust is still really hard (impossible in San Antonio).  You can, however, request a thin crust, and light cheese to reduce the fat a bit (you won’t notice the difference at all…I never do, and I LOVE cheese).  The blotting trick works well on this pizza too!

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Eating Out In San Antonio

I was flipping through the South Beach guide to eating out.  It had restaurants for several major cities (not S.A.) and a pretty comprehensive national chain guide.  The problem was besides all the weird South Beach stage-ness that I don’t understand it was mostly a list of salads.

There is only so much salad one girl can eat.

Ok, I probably could stand to eat a few more of them, but when I go out to eat I want something GOOD!

It is really hard, in a town with incredible Mexican food, to eat G.I. friendly.  I’ve been out to a few mexican places since starting the diet, and was able to moderate the meals a little by being careful but it would still be a stretch to call them GI-friendly.  One night I had fajitas, asked for corn tortillas instead of flour, had the whole beans, and no rice.  I ordered enchiladas once but asked for a salad instead of rice and beans.  And this week, at a breakfast meeting, I had migas con queso instead of the huge tacos Tito’s restaurant is famous for.  I also left the potatos on my plate.  Ok, I had one bite.  Godde, I miss potatos.

 But there are several G.I. friendly places I can eat without having to have Another Effin’ Salad.  This list is by no means complete because I don’t actually eat out as much as it seems but I will definately add places as I try them, such as the new vegetarian restaurant in town, Green, that is on my try next list!  If you have anything to add to the list, or restaurants local to you, please post them in the comments section.  I will add them to the blog, and if the list gets big enough, create a web page for them!

G.I. Dining in S.A.

Pei Wei Asian Diner

They have brown rice available as an option which makes any of their rice bowls G.I. friendly.  You do get ALOT of rice though, so I usually only eat about half of it.  They also have lettuce wraps and other goodies that are South Beach friendly, no matter what stage you are on.  This is a national chain.

FreeB!rd World Burrito

FreeB!rd is a Texas chain similar to Chipolte Grill except with more options, including wheat tortillas.  I get the 1/2 Bird with a wheat tortilla, no rice, whole beans (they have pinto and black), chicken, cheese and guac.  They also have beef and lots of veggies.  They also have Diet Dr Pepper on fountain so I heart them muchly.

 Habaneros Grill

This is a San Antonio-only build your own burrito bar.  There is one in town and I *think* they are building a new one soon.  They also have wheat tortillas…and what’s even better is the tortillas are all cooked to order so they are hot and fresh.  Go riceless and get the whole beans, just like above, and you can stay G.I. friendly!

The Sandwich Shops

Subway, Schlotsky’s, Quizno’s and Firehouse Subs are all national chains that have a whole wheat bread option.  I worked at Subway’s all through college and even after college when looking for a real job.  They are super clean and the food is always super fresh.  Subway also has a healthy option meal where you can get apple slices or raisins instead of chips so I usually go there if I’m hitting a sandwich shop.  There is also one on both UTSA campuses, so bonus!

Whole Foods

Whole Foods is an organic grocery like Sun Harvest or Wild Oats that is a national chain.  They have a huge deli/prepared foods section but when I stop there to grab lunch I always get the brown rice sushi that is available in the same varieties the regular sushi is.  It falls apart a little faster but stays delicious!

If I Have To Have The Effin’ Salad…

There are two salads I dig.  I like the Asian Chicken Salad from Jack In The Box and the Greek Salad from the SuperTarget deli.  (Yes the stuffed grape leaf that it comes with is made with white rice, but only about a tbs full.)  Generally if I have salad I make my own, but these two I think are worth the price!

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It’s All Greek To Me

Delicious greek food is easy to do on the G.I. diet.  (Other than the fantastic homemade french fries from my local greek place….how I miss those!)  My kids love Greek-style chicken on a stick and it’s very easy to make!

If you are using wooden skewers, soak them in water so they don’t ignite on the grill.

Cut up boneless skinless chicken breasts into chunks and skew them.

Spray lightly with canola oil and cover the chicken on all sides with the following spice mix:

Faith’s Greek Rub

1 tsp salt 

2 teaspoons dried oregano

1-1/2 teaspoons onion powder
1-1/2 teaspoons garlic powder
1 teaspoon cornstarch
1 teaspoon freshly ground black

teaspoon chicken-flavored bouillon granules (I use Knorr Caldo Con Sabor de Pollo)
1 teaspoon dried parsley flakes

1/2 tsp dried bouquet garni*

1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

*bouquet garni is optional, or you can use a whole teaspoon of the bouquet garni instead of using the parsley flakes.

 I serve the chicken with whole wheat pita bread (I buy mine at the Ali Baba market on Wurzbach in San Antonio.  It’s baked fresh daily, delicious, and 1/3 the price of the stuff at the grocery store.)

I also serve hummus (great for G.I. dieters!), and greek style green salad.  I like romaine lettuce, feta cheese, black olives (which are green-lighted in moderation).  You can also add tomatoes and onions if you like them! 

If you arn’t pita-ed out at this point, Sam’s Club carries multigrain pita chips with flaxseed that taste better than the regular kind and are really  quite good for you.  A huge bag costs under 5.00$!!

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Getting Started With The GI Diet

This is the book that I use as the basis for my own GI diet and lifestyle.

The premise is super-simple and is based on a traffic light. Red foods? Don’t eat em. They bad for you. Yellow foods? Eat in moderation. Green foods? The stuff that’s good for you. You can eat as much as you want of them in many circumstances. If you are trying to maintain your blood sugar and weight, stick to greens and yellows. If you are trying to lose weight, focus on the greens.

Instead of counting calories, you use the traffic light system and general portion ideas. For example, your protein should take up about 1/4 of your plate.

And you CAN have carbs! The idea of glycemic index is how slowly you metabolize the carbs not the carbs themselves. So whole grains are OK! Have brown rice instead of white, have wheat tortillas instead of flour or corn. It works because these foods are filling and help KEEP you full for longer periods of time.

I have been on the G.I. diet for about 6 weeks now. I have lost between 10-15 pounds. (I really try to stay away from the scale so the numbers don’t dictate my life.) I know those numbers will slow down, as all weight loss numbers do. But the important thing is that my blood sugar is incredibly stable throughout the day. My glucometer is bored and out of work!

There are alot of good books out there, and different versions of the GI diet plan (South Beach is the big one). Pick the one that best suits you and your lifestyle and give it a try. Even if you don’t have diabetes issues or weight issues, you will find yourself feeling better within weeks!

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