Posts Tagged low-glycemic

Ricki Heller’s ‘Good Morning!’ Breakfast eBook

    Several months ago when Ricki requested volunteers to test recipes for her breakfast ebook we jumped at the chance. Rita and I have been fans of Ricki’s nutrition philosophy and her delicious, nutritious recipes for quite a while. Even now, there is a double batch of her Warm Chickpea and Artichoke Salad  (we live in Texas where I serve it chilled with greens) in the refrigerator right now waiting to go to a potluck later today. The last time I brought this to a potluck I had to scrape the bowl to get a tiny amount to add to my lunch the next day!

Good Morning eBook

Good Morning eBook

Ricki Heller, PhD, RHN
Author of Sweet Freedom: Desserts You’ll Love without
Wheat, Eggs, Dairy or Refined Sugar
Twitter: @RickiHeller
–Honorable Mention, 2010 Cuisine Canada Culinary Awards
–one of only three cookbooks recommended on Ellen DeGeneres’ website!

For a full Table of Contents and photos of many of the recipes, see this post.

Every one of these recipes is:
low glycemic
refined sugar free
egg free
dairy free
gluten free

The recipes are all great for anyone following an anti-Candida diet (ACD); for vegans; those on a gluten free, refined sugar free, egg free or kosher diet; or Type II diabetics.

Gretchen (Mom) and Rita
PS – The Gluten Free Edge is moving to our own domain as soon as we sort out some of the technical tangles.


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Edge Chat Book Review: The New Glucose Revolution has gone Gluten-Free

The New Glucose Revolution Low GI Gluten-Free Eating Made Easy: The Essential Guide to the Glycemic Index and Gluten-Free Living by Dr. Jennie Brand-Miller, Kate Marsh and Philippa Sandall

It can be interesting when you look back as to how you got started tracking down information. I had read that Kelly Osbourne, who has been in the news recently about weight loss, was using a glycemic index-based eating plan. She bemoaned the loss of favorite carbohydrates, but of course, loved the results she got. As a somewhat reformed carboholic, deleting offending gluten items from my meals, I am still drawn to sugar, candy and other “gluten-free” but not nutritious sweet stuff. My weight has stabilized to a lower number with the dietary changes I have made but I certainly would like to reach what now seems like an unobtainable goal at present. So, I am strategically scanning for anything that might get me there. I googled “glycemic index gluten free” and this book came up. I had some birthday money with Amazon (thanks, Mom!) so I bought it.

For those unfamiliar with the Glycemic Index (GI), here’s a description:

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs – the ones that produce only small fluctuations in our blood glucose and insulin levels – is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.  

When I became aware of my non-celiac gluten intolerance, I did as everyone probably does and mourned the isles of food at the grocery store that I could not eat anymore. However, I believe now that I have been given the chance to re-evaluate what I put in my mouth. I have moved from the Standard American Diet (SAD) to gluten-free to a whole food/raw food/Eat Clean diet. For me, this book only validates where my nutrition instincts led me.  

Chapter 5 contains the everyday guidelines I was looking for:

1) Eat seven or more servings of fruits and vegetables (at least five of veggies and two of fruit)  
2) Opt for gluten-free whole-kernel grain breads and cereals with low GI
3) Eat more legumes (dried beans, peas and lentils)
4) Include nuts and seeds regularly
5) Choose lean meats, omega-3 enriched eggs and low-fat dairy products or calcium-enriched alternatives
6) Eat more fish and seafood
7) Opt for monounsaturated and omega-3 polyunsaturated fats, such as olive and canola oil and those found in fish, nuts/seeds and avocados.

For healthy weight loss, I believe a consistency in applying the guidelines while making low GI choices will help me remove most of the sugar from my diet (stronger craving at monthly cycle) and help increase my energy level for daily exercise. In a future post I will detail my experience, share recipes and report on the strengths and weaknesses, specifically for GF, to this way of eating.


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Sugar Is Sweet

   This morning while preparing multiple batches of baked goods (some to freeze for myself, some to share, and some for a fund raiser) I was musing over the nature of gluten-free ingredients and how often I end up substituting ingredients. For the most part these substitutions are successful as it can be a financial as well as a culinary disaster to ruin a batch because of the expense of some gluten-free ingredients.
   Sugar used to be the least expensive baking ingredient until I started paying attention to the quality of ingredients including the sweetener(s). Sweeteners is plural now because of recipes calling for evaporated cane juice, agave syrup, maple syrup, brown rice syrup, molasses and several others. These all have a different intensity of sweet as well as background flavor (and price).
   The flavor of brown sugar really speaks to my taste buds. So much so that many years ago I started using Myer’s Dark Rum as a flavoring agent to increase the intensity of that brown sugar flavor. My current bottle has been in the pantry for probably 15-20 years because it lasts that long using a teaspoon or tablespoon at a time. I think of it as a brown sugar extract in the same way that vanilla extract is a flavoring agent.
   Another way to intensify that deep brown sugar flavor is to substitute some Steen’s 100% Pure Cane Syrup for some of the other syrup in the recipe. Molasses is an even darker option but somehow it has a different quality that doesn’t quite make the same impression as the somewhat lighter Steen’s.
    And what is a discussion about sweets without talking about glycemic index? This is a topic of interest because of recipes that I sometimes prepare while keeping in mind people who are diabetic or sugar sensitive. For information on glycemic index as well as other nutrition data I often reference This reference possibly provides more information than you care about but one of the more recent, and interesting to me, is a value that is labeled Inflammation Factor or IF. When I have the time to build a recipe profile IF is one of my spreadsheet columns.


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