Archive for April, 2007

Homemade Pita Chips

I had a bunch of leftover whole wheat pita bread from greek night last week, so I turned them into chips this week.

Preheat yo’ oven to 400.

Take out your pizza cutter and cut the pitas like you would a pizza leaving yourself nice chip-sized pie-shaped pieces.

Mix olive oil, freshly ground pepper, sea salt, and herbs of your choice (I used bouquet garni, rosemary would be good, or whatever you like.  If you don’t dig the herbalicious, you can use parmesan cheese or just the salt by its ownself.)

Brush the spice-oil mix over one side of the slices and bake for 8 minutes.  Flip them, brush them again, and bake another 8.

 I served them with Athenos roasted red pepper hummus, which is very G.I. friendly.  They would also make a great replacement for croutons in a greek-style or cesaer salad.

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“Free Foods”

I was looking for information on the exact GI of different types of onions, and I came upon David Mendoza, a fella I’m glad I met. His site has lots of info on GI living, and I just thought, for fun, I’d show you what his free foods are. His definition of free foods: “…any food with fewer than 5 grams of available carbohydrate in a 100 gram portion is a free food. The rest of the portion is protein, fat, fiber, ash, and water.” David’s list:

VEGETABLES:
Alfalfa seeds, sprouted 1.28
Arugula 2.05
Asparagus, cooked 2.63
Bamboo shoots, cooked 0.92
Beans, green, cooked 4.69
Beans, snap, green, cooked 4.68
Beet greens, cooked 2.56
Broccoli, cooked 2.16
Brussels sprouts, cooked 4.5
Cabbage, cooked 2.16
Cauliflower, cooked 1.41
Celeriac (celery root), cooked 4.7
Celery 1.95
Chard, swiss, cooked 2.04
Collards, cooked 2.1
Cucumber 1.8
Dandelion greens, cooked 3.5
Eggplant, cooked 4.14
Endive 0.25
Fennel, bulb 4.19
Hearts of palm, canned 2.22
Jicama 3.92
Kale, cooked 3.63
Lettuce, butterhead 1.32
Lettuce, cos or romaine 0.67
Lettuce, iceberg 0.69
Mustard greens, cooked 0.1
Mushrooms 2.94-3.57 (except shitake)
Nopales, cooked 1.27
Olives, canned ripe 3.06
Okra, cooked 4.71
Olives, canned ripe 3.06
Parsley 3.03
Peppers, serano 3.00
Peppers, jalapeno 3.11
Peppers, sweet green 4.63
Peppers, sweet red 4.43
Pumpkin, cooked 3.80
Purslane 3.43
Radicchio 3.58
Radishes 1.99
Rhubarb 2.74
Sauerkraut 1.78
Scallions (green onions) 4.74
Spinach, cooked 1.35
Squash, summer, cooked 2.91
Squash, zucchini, cooked 2.53
Tomatillos 3.93
Tomatoes 3.54
Tomato juice 3.83
Turnips, cooked 2.9
Turnip greens, cooked 0.86
Watercress 0.79
FRUIT:
Avocados 2.39
Chayote (christophene) 2.20
Raspberries 4.77
Strawberries 4.72
NUTS:
Macademia Nuts 4.83
Pecans 4.26
MEAT AND FISH:
All meat and fin fish 0.00
Caviar 4.00
Crab 0.95
Lobster 1.28
Shrimp 0.00
EGGS AND DAIRY:
Butter 0.06
Buttermilk, lowfat 4.79
Cheese, cheddar 1.28
Cheese, Edam 1.43
Cheese, Gouda 2.22
Cheese, Swiss 3.38
Cream cheese, 2.66
Cottage cheese, 2% milkfat 3.63
Eggs 1.22
Half and Half 4.30
Heavy Cream 2.79
Goat milk 4.45
Mayonnaise 2.70
Milk, 1% milkfat, added solids 4.97
Milk, 3.25% milkfat 4.66
Ricotta cheese, whole milk 3.04
Soy milk, 0.51
Yogurt, plain, whole milk 4.66
DIETARY FIBER:
Soluble and insoluble fiber (a part of other foods) 0.00
BEVERAGES:
Coffee (without cream or sugar) 0.00
Diet Soda 0.00
Tea (without milk or sugar) 0.00
Water 0.00
SWEETENERS:
Aspartame (NutraSweet) 0.001
Saccharin (Sweet’N Low) 0.001
Stevia 0.00
Sucralose (Splenda) 0.001

David has a fantastic Diabetes blog. Check it out.

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G.I. Links

A glycemic index food chart.

 A G.I. foods database.  Not sure how complete it is, I couldn’t find anything Mexican food related.

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Asian-Style Noodles

8 oz. of regular or thin spaghetti noodles (preferably low-G.I. option such as DreamFields Brand)

1/4 cup thinly sliced green onions
3 tbs soy sauce
1 tbs vegetable oil
1 tbs balsamic vinegar
1 tsp sugar substitute (optional)
2 tsp finely grated peeled fresh ginger root
1/2 tsp Mongolian fire oil or Rooster Sauce (optional)
1/2 tsp dark Asian sesame oil
 
These noodles can be served as a main dish (makes a great lunch!) or in smaller portions as an accompaniment to barbecued food or simple broiled chicken or fish.
 
Mix all other ingredients in a bowl while noodles are cooking. Drain pasta, and toss noodles with the sauce, cover, and let chill in the refrigerator overnight.  I prefer them cold, but my husband likes to eat them heated.

Even if you don’t cook with fresh ginger often, it is easy to keep around!Buy a knob of fresh ginger, wrap it well and freeze it. When you need to use some, peel off the skin and grate it while still frozen and use in any recipe as you would fresh ginger!

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Hummus

Since hummus is a green light food, it’s really good to have some of this stuff in your fridge for when the munchies hit. You can serve it with those pita chips from Sam’s Club that Faith wrote about in her post about Greek food.

Here is a very easy recipe, and pretty damn good, even if it is from canned garbanzo beans and a sesame oil shortcut. If you really care about authenticity, go to a middle eastern market and buy the dry chickpeas and sesame seeds, grind the seeds into tahini, soak your beans, cook ’em, yada, yada, yada. This is almost as good:

Ali Baba Hummus

(Makes about 2 cups, serves 4 as a meal, 8 as an appetizer)

2 cans cooked garbanzo beans, drained (reserve the liquid)
Roasted garlic to taste (or just use minced fresh garlic)
Ground cumin to taste ( I use about 1 tsp., but I like cumin)
Juice of 1 lemon
Salt to taste ( you will need some)
1/8 – 1/4 tsp. toasted sesame oil (from the oriental section of your market)
1/4 cup olive oil plus more to serve
Paprika to serve
Parsley to serve

In a food processor, put first seven ingredients and process. If it is extremely thick, add some of the reserved liquid from the garbanzo beans. Taste, and adjust seasonings. I use about 4 cloves worth of mashed roasted garlic, and I usually add just a tiny bit of the sesame oil at first, then add it by drops after the first tasting. Some brands are stronger than others.

Serve this with pita chips or warm whole wheat fresh pita bread cut into triangles. To make it a meal, spread it on a platter, sprinkle with paprika and parsley, pour some olive oil in a spiral on top, then around the edges of the platter scatter some feta cheese, some oil-packed sun-dried tomatoes (chopped), and some kalamata olives, and some sliced cucumbers. To be really fancy, sprinkle some roasted pine nuts over the top, and reserve 5 whole garbanzo beans for the very middle, to sort of tell your guests what the main ingredient is.

!!! Green Light !!!

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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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