Low Glycemic Index Recipes with by fjwuxn


									       for your health                                                                p u lse recip es

                                               Adapted from the New Glucose Revolution Low GI Vegetarian Cookbook
L O W G Ly c e m i c i n d e x T R e AT S      by Dr. Jennie Brand Miller, Kaye Foster-Powell, Kate Marsh with Philippa Sandall

C h o C o l at e C h i p o at C o o k i e s                                     1. Preheat oven to 375°F. Line a cookie sheet with
                                                                                   parchment paper.
½      cup cooked or canned lentils, drained and rinsed
                                                                                2. Purée lentils with egg until smooth in blender.
1      egg
                                                                                3. In a medium bowl, beat canola oil, sugar and vanilla using
2      tbsp canola oil
                                                                                   electric mixer until smooth. Add bean and egg purée and
¾      cup packed brown sugar
                                                                                   continue beating until well combined.
1      tsp vanilla
                                                                                4. Add chocolate chips and oats and use wooden spoon to
½      cup semi-sweet chocolate chips
                                                                                   combine. Sift together flour and baking soda over wet
11⁄3   cups regular rolled oats
                                                                                   mixture and stir until well combined.
¾      cup whole wheat flour
                                                                                5. Drop by rounded teaspoon, 2 inches apart on prepared
½      tsp baking soda
                                                                                   cookie sheet and flatten slightly. Bake for 15 minutes.
                                                                                  For larger cookies: Drop by rounded tablespoon on prepared
                                                                                  cookie sheet and bake for 22 minutes.

                                                                                  NutritioN iNformatioN (Per cookie):
                                                                                  Energy (calories) 89, Fat 2.8 g, Saturated Fat 0.8 g, Carbohydrates 15 g,
                                                                                  Fibre 1.2 g , Protein 1.7 g, Sodium 29 mg

Pulses are a great fit for a healthy eating   Maintenance of blood sugar levels within a normal                  The 2005 Dietary Guidelines for Americans,
pattern as recommended by the USDA’s food     range is important for good health. Foods with a lower             developed by the USDA, recommend eating
pyramid (My Pyramid) and Canada’s Food        glycemic index (GI), including pulses, raise blood sugar           three cups of legumes per week, including
Guide to Healthy Eating.                      less than foods with higher GI.                                    beans, peas, lentils and chickpeas.
          for your health                                                             puls e rec ip es

                                                           Adapted from the New Glucose Revolution Low GI Vegetarian Cookbook
L O W G Ly c e m i c i n d e x T R e AT S                  by Dr. Jennie Brand Miller, Kaye Foster-Powell, Kate Marsh with Philippa Sandall

Cherry almoNd BisCot ti
½        cup berry sugar                                                               3. Mixture will be very sticky so as best you can, divide
2        eggs                                                                             the mixture in half and shape into 2 logs about 8 inches
½        tsp vanilla                                                                      long and 2 inches thick on the prepared tray.
1½       cups chickpea flour*                                                             Bake for 25 minutes, or until firm. Remove from the oven
1⁄3                                                                                       and allow to cool completely.
         cup sliced almonds
3        tbsp chopped unsweetened dried cherries**                                     4. Preheat oven to 275°F. Cut the logs into slices about ½ - 1∕3
                                                                                          inch thick. Spread out in a single layer onto cookie sheets
*  Can be found in most Indian specialty stores, ethnic sections in regular grocery
   stores or dried bulk food stores                                                       and bake, turning once, for 20-25 minutes. Transfer biscotti
**	Can be found in most specialty grocery stores or dried bulk food stores                to wire racks to cool completely before serving. They can be
                                                                                          stored in airtight container for up to 1 month. Biscotti can
1. Preheat oven to 350°F. Line a cookie sheet with
                                                                                          be stored for longer when kept in the freezer.
   parchment paper.
2. Using electric beaters, beat the sugar, eggs and vanilla                              NutritioN iNformatioN (Per biscotti):
   together for 3 minutes, or until thick, pale and increased                            76 Calories; Fat 2 g; 1 g Saturated Fat; 20 mg Cholesterol;
   in volume. Sift in the chickpea flour and stir with a wooden                          13 g Carbohydrates; 1 g Fibre; 3 g Protein; 11 mg Sodium;
                                                                                         109 mg Potassium; 0 mg Vitamin C; 36 mcg Folate;
   spoon until almost combined. Add the almonds and dried
                                                                                         11 mg Calcium; 1 mg Iron.
   cherries, and mix until well combined.

For more information and
great recipes see

This material has been made possible
through Canada’s Agricultural Policy         CHICKPEAS                        BEANS                     PEAS                     LENTILS
Framework (APF), a Federal-Provincial-
Territorial initiative.

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