The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) by Carrie S. Forbes

oil
    Juice from 1 lime
    Ground black pepper, to taste
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Walnut Oil
    Walnut oil cannot withstand high heat, so it’s best to add it to food that has been cooked or is served raw, such as a salad. If you choose to cook with walnut oil, use a lower flame to avoid burning it.
Preheat the broiler.
In a medium skillet, sauté the pine nuts and sesame seeds in olive oil over medium heat for 5 minutes.
Grill the pepper under the broiler until the skin is blackened, and the flesh has softened slightly, about 5–8 minutes.
Place the pepper halves in a paper bag to cool slightly. When cool enough to handle, remove the skin and slice the pepper into strips.
Combine the red pepper slices, lettuce, and fennel in a large salad bowl.
Add the walnut oil, lime juice, and black pepper to taste. Mix the dressing well with the salad. Add the nut mixture and serve.
    Per Serving: Calories: 456 | Fat: 43 g | Protein: 7 g | Sodium: 37 mg | Fiber: 6 g | Carbohydrate: 17 g | Sugar: 5 g | GI: Low

Crunchy Fruit Salad
    When you’re in the mood for a sweet treat, this crunchy salad will fulfill that sugar craving and replenish glycogen storage after your workouts.
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    INGREDIENTS | SERVES 2
    1 ⁄ 2 fresh pineapple, peeled, cored, and cubed
    1 medium fresh papaya, cubed
    1 medium, ripe banana, sliced
    1 ⁄ 2 cup halved seedless grapes
    1 tablespoon raw honey
    1 ⁄ 4 cup chopped cashews
    1 ⁄ 4 cup unsweetened coconut flakes
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Seasonal Fruits
    It is always best to eat foods that are native to your area and in season. Imported fruits have traveled long distances and their freshness factor cannot be guaranteed. Your hunter-gatherer ancestors only had foods that were in season at the time of the hunt. They did not have the luxury of bringing in fruits from a neighboring area. Your body is made to change with the seasons.
    Combine all the ingredients, toss, and serve.
    Per Serving: Calories: 346 | Fat: 16 g | Protein: 6 g | Sodium: 11 mg | Fiber: 6.5 g | Carbohydrate: 53 g | Sugar: 29 g | GI: Moderate

Broccoli, Pine Nut, and Apple Salad
    This quick little salad will tide you over to your next meal. The broccoli and apple taste great together and the toasted pine nuts add a bit of a crunch.
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    INGREDIENTS | SERVES 2
    4 tablespoons olive oil
    3 ⁄ 4 cup pine nuts
    2 cups broccoli florets
    2 cups diced green apples
    Juice of 1 lemon
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Heat the olive oil in a small frying pan and sauté the pine nuts over medium heat until golden brown, about 3–4 minutes.
Mix the broccoli and apples in a medium bowl. Add the pine nuts and toss.
Squeeze the lemon juice over the salad and serve.
    Per Serving: Calories: 621 | Fat: 53 g | Protein: 15 g | Sodium: 34 mg | Fiber: 7 g | Carbohydrate: 31 g | Sugar: 9 g | GI: Low

Antioxidant Fruit and Nut Salad
    Fruit salad can be eaten any time, but it is particularly good for breakfast. Berries are full of antioxidants, and walnuts have one of the best omega profiles among nuts to reduce inflammation. This is a winning combination.
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    INGREDIENTS | SERVES 2
    1 ⁄ 2 cup sliced strawberries
    1 ⁄ 2 cup raspberries
    1 ⁄ 2 cup blackberries
    1 ⁄ 2 cup blueberries
    1 ⁄ 2 cup dried mulberries
    1 ⁄ 2 cup chopped walnuts
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    Combine all the ingredients and enjoy.
    Per Serving: Calories: 282 | Fat: 20 g | Protein: 6.5 g | Sodium: 5.5 mg | Fiber: 8.5 g | Carbohydrate: 24 g | Sugar: 20 g | GI: Moderate

Hot German Potato Salad
    Serve this with grilled brats and sautéed kale for a balanced low glycemic meal.
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    INGREDIENTS | SERVES 6
    6 medium baking potatoes
    1 small red onion, peeled and diced
    3 stalks celery, diced
    1 small green bell pepper, seeded and diced
    1 ⁄ 4 cup apple cider vinegar
    1 ⁄ 2 cup water
    1 ⁄ 4 cup light olive or vegetable oil
    2 tablespoons sugar
    1 ⁄ 2 teaspoon celery seeds
    1 ⁄ 4 cup minced fresh flat-leaf parsley
    6 strips bacon, cooked until crisp, drained, and crumbled
    1 teaspoon salt
    1 ⁄ 2 teaspoon freshly ground black pepper
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Swap Bacon for Sausage
    You can