Nutty Apple Crisp

My roommate and I had a housewarming party on Friday, and of course I wanted to make sure people had plenty to eat and snack on–with the caveat that it was healthy enough for me to eat too. So I made hummus to serve with veggies, roasted a whole chicken, and baked an apple crisp.

So this sounds basic enough, but I wanted to reinvent the already healthy and relatively low-calorie apple crisp to be low-glycemic and reduce the sugar content. So I grabbed my traditional Better Homes & Gardens Apple Crisp recipe and went to work on changing it.

First, I wanted to eliminate the 1/4 cup white flour in the topping so I replaced it with 1/4 cup almond flour. I also nixed the 1/2 cup brown sugar and replaced it with 1/4 cup agave nectar for sweetness and 1/3 cup wheat bran and 1/4 cup flax-seed meal for texture (and health!). I replaced 4 Tbsp. of butter with 1 Tbsp. olive oil to reduce the overall fat and saturated fat and then added a pinch of kosher salt to make the flavors pop. I added 2 Tbsp. of unsweetened coconut and 1 oz. of chopped almonds for flavor and texture. I kept the rolled oats, even though they are medium-glycemic, because they are fundamental to the texture and taste of my apple crisp. I also added Ceylon Cinnamon to the topping.

For apples, I used half Pink Lady and half Braeburn. I rarely use Granny Smith apples for baking because they have an inconsistent texture depending on age and time of year. One time in college I made apple crisp with all Granny Smiths, and someone asked me if I used applesauce in my apple crisp. Ouch! Since then, I have used a mix of apples and ones that stay firmer during baking. To make the apple crisp faster to make, healthier, more toothsome, and colorful, I don’t peel my apples.  Then, instead of adding 2-4 Tbsp. sugar to the apples, I tossed them with 4 packets of Truvia (Splenda would also work) and some Vietnamese cinnamon.

With baking the crisp, I realized that this topping can burn a lot easier than the butter-based version, so the crisp should be checked at 15-20 minutes instead of the 30 minute mark. To help the apples bake in the right amount of time, I cut the apples thinner than I normally do, more of 1/8 inch thick than 1/4 inch like usual. Each 1/8 inch apple wedge was then sliced in half. If the topping is done before the apples are soft, cover with aluminum foil for the rest of the baking.

I loved this apple crisp. The topping had a nuttiness and chewiness to it that was very satisfying. The apples turned out perfectly. And I loved that this dessert was guilt-free!
 

Nutty Apple Crisp

Special Equipment: Knife, cutting board, casserole dish or pie plate; Time: 20 minutes prep, 20-30 minutes bake at 375°

Serves 4 to 6

Ingredients

For the apple filling:
3 Pink Lady apples, thinly sliced (~1/8 in.); do not peel
3 Braeburn apples, thinly sliced (~1/8 in.); do not peel
4 packets Truvia or Splenda, or to taste
1/2 tsp. Penzeys Vietnamese cinnamon

For the topping:
1/2 cup old-fashioned rolled oats
1/4 cup almond flour
1/3 cup wheat bran
1/4 cup flax-seed meal
1/2 tsp. Penzeys Ceylon or Vietnamese Cinnamon
1/8 tsp. kosher salt
1/4 cup agave nectar
1 Tbsp. olive oil
2 Tbsp. unsweetened shredded coconut
1 oz. almonds, coarsely chopped

1. Place the oven rack in the center of the oven and preheat to 375°.

2. Place the sliced apples in a large mixing bowl and lightly toss with Truvia and cinnamon.

3. Combine the first six topping ingredients together. Add the agave nectar and olive oil and mix til crumbly (you may need to use a fork or your hands for this). Add the coconut and almonds and toss lightly.

4. Place apples in a casserole dish. Add the topping and spread evenly over the apples.

5. Bake in the preheated oven until top is golden brown and apples are soft but not soggy, about 20-30 minutes. If topping is done but apples are not, cover with aluminum foil for the rest of the baking.

6. Serve warm or at room temperature. (Traditionally accompanied with ice cream or whipped cream, though I did not serve either to keep it healthy.)

Wine-Braised Brussels Sprouts

Reverse-Braised Brussels Sprouts

I moved apartments during the month of May, so I didn’t get a single blog post out during May. However, I did make this “reverse-braise” and flounder piccata for lunch while two of my friends hung art in the new place. Perfect timing—it took me about 20 minutes start to finish to make the two dishes and it took my friends 20 minutes to hang the art. We all got the best of both worlds—eating a delicious lunch while looking at photos of cheese and olives on the dining room walls!

So when my friends said they were hungry, I was a bit nervous. We had finished up all the fresh food the day before when we had salad. I turned to the freezer, a last resort for this fresh food junkie. I found a bag of flounder and a bag of Brussels sprouts. My mind, The Flavor Bible, and my pantry went to work to create a frozen dinner feast.

I had never cooked frozen Brussels sprouts before because I always make fresh ones, and I really, REALLY didn’t want to microwave them. So I decided to poach them in a dry white wine to defrost them, heat them up, and infuse them with wine. But poaching is not the most flavorful technique, so after poaching, I browned the outsides of the sprouts in garlic-infused olive oil, essentially creating a “reverse-braise” technique. To make the flavors pop, I added a bit of lemon juice, sea salt, pepper, and Parmesan cheese.

Meanwhile, the flounder met a similar fate in a sauté pan with olive oil. After both sides were cooked, I added lemon juice, white wine, capers, and pepper to make a bit of a sauce. No salt here because capers are super-salty. Done!

My friends loved the Brussels sprouts and flounder piccata and were quite pleased they had let me cook while they made the house beautiful.

 

Wine-Braised Brussels Sprouts

Special Equipment: Large sauté pan with lid; Time: 20 minutes, start to finish

Serves 4 as a side-dish

Ingredients

1 family size bag frozen Brussels sprouts
½ cup dry white wine such as Sauvignon Blanc or Chardonnay
2 tsp. olive oil
3 garlic gloves, minced
Juice of 1 lemon, to taste (opt.)
Red Hawaiian sea salt, to taste
Black Pepper, to taste
Parmesan cheese, freshly grated, to taste

1. Heat large sauté pan on stovetop over a medium-low heat. When hot add the frozen Brussels Sprouts, breaking apart with a wooden spoon as needed.

2. Add ½ cup wine to the pan. Stir. After wine is heated, cover the pan and reduce the heat to medium-low, stirring occasionally.

3. Cook the Brussels sprouts in the wine until fork-tender, about 8-10 minutes.

4. Remove the lid from the pan. Stir, incorporating the wine into the sprouts.  When the wine is evaporated, push the sprouts to one side of the pan.

5. Heat the olive oil in the open area in the pan and add the minced garlic. Sauté garlic until lightly golden brown. Spread the garlic-infused olive oil throughout the pan.

6. Reintegrate the Brussels sprouts, allowing them to brown slightly after each stir.

7. When Sprouts are nicely browned, turn off the heat. Add salt and pepper to taste and stir. Sprinkle with lemon juice until the dish has the desired brightness. Then sprinkle with Parmesan to taste. Serve.

 

© Elizabeth Taylor – 2011

Tahini Salad Dressing

I just tried a great yet simple salad dressing tonight, courtesy of the recipe on the side of Azar’s Tahini Paste. 🙂 Azar’s is a family-owned restaurant in the Hampton Roads area, which sells tahini paste under its own label. I use it for my hummus and now, apparently, my salad dressing!

Tahini Salad Dressing
1 garlic clove, minced
1/4 tsp. red Hawaiian sea salt
1/4 cup lemon juice
1/4 cup tahini paste
1/4 cup water

1. In a food processor, finely mince the garlic. Add the lemon juice, tahini paste, water, and salt and run the food processor until well-blended. Adjust the seasonings to taste.

2. Serve on salad. Pairs esp. well with chicken served on salad. Enjoy!

Variations: Add cracked pepper to the dressing. Or try adding spices from my hummus–I’m considering cayenne, Aleppo red pepper, cumin, Smoked Spanish Paprika, though not all at once!

 

© Elizabeth Taylor – 2011

Lebanese Stuffed Grape Leaves

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Talk about a fun girls night! My girlfriends and I just learned hands-on how to make entree-style Lebanese Stuffed Grape Leaves from our friend, Rafah. Rafah did all the research, contacting her aunt in Lebanon to find out how to make the stuffed grape leaves start to finish. Then Rafah guided us through the process of prepping the ground beef and basmati rice filling, rinsing the grape leaves, stuffing and filling the leaves, placing the stuffed leaves in the stockpot, and simmering the dish in a mixture of tomato paste and water for an hour.

When I tasted the first stuffed grape leaf, I was amazed at the flavor and texture! Who knew such simple ingredients could create such a delicious and intriguing main course! The grape leaves added a tangy yet complex flavor almost reminding me of coffee. We dipped the stuffed leaves into Greek yogurt and enjoyed.

I loved making and eating the stuffed leaves so much that I wanted to make them again while the memory of the process was fresh in my mind. I served them at a recent dinner with a different group of friends. I made a few changes while prepping though I kept the basic process Rafah had taught us. I learned that I far prefer the flavor and texture of 90% lean ground beef that we originally used to the 96% lean that I tried. I’m considering trying 94% lean next time to try to balance out the saturated fat intake with the flavor considerations.

Both times we chose basmati rice for its low glycemic index relative to other rices. For spices, Rafah added allspice, salt, and pepper. I added these and also tried a little cinnamon and nutmeg. If I had had my Lebanese mixed spice with me, I would have tried adding it plus the salt and pepper. When we were eating the leaves, Rafah mentioned that they should be more lemony. To try to compensate, I added about 2 Tbsp. of lemon juice to the meat and rice filling. I’m not convinced that this helped. Next time, I think a splash of lemon juice on the cooked packets would offer a sharper flavor contrast. Serving lemon wedges or slices at the table would be a nice touch.

I also tried a different technique for placing the stuffed leaved in the pot. Rafah’s technique had us make small pyramids out of the leaf packets and tie them with thread. Then these packets were placed in the stockpot lined with grape leaves. For my version, I kept the grape leaf lining to prevent the packets from burning. Then I packed the leaf cylinders tightly in layers in the pan. The cookbook I referenced said to put a plate upside down over the grape leaves, presumably to keep them pressed down during the simmering process without tying them in pyramids. I didn’t want to risk one of my white plates to an hour of simmering in a red sauce so I used a slightly smaller pot lid to press down on the packet layers.

Lastly, I paired the Stuffed Grape Leaves with a Pennsylvania Cabernet Franc, 2008, from Pinnacle Ridge on the Lehigh Valley Trail. Excellent match! I’ve generally found that VA and PA Cabernet Francs have the perfect body and vegetal flavor profile to pair beautifully with vegetable dishes.

Lebanese Stuffed Grape Leaves

Special equipment: Large bowl, colander or strainer, stockpot with lid, thread (optional) or plate/pot lid that fits inside of the stock pot

1.25 lb. 90% lean ground beef, raw
1.25 cups basmati rice, uncooked
1-2 Tbsp. olive oil
1/2 tsp. to 1 tsp. allspice
Dash of Vietnamese cinnamon (optional)
Dash of nutmeg (optional)
1/2 tsp. to 1 tsp. kosher salt
1 tsp. black pepper
1 16 oz. (drained) jar grape leaves
1 16 oz. can of tomato paste
1 lemon, sliced into wedges

1. Soak the basmati rice in water for 10-20 minutes after rinsing. Meanwhile, rinse each grape leaf and allow to drain in a colander or strainer.

2. Mix equal portions of the beef and rice together with your hands until well-incorporated. You may have leftover of one of these two ingredients. Add the olive oil, spices, salt, and pepper and mix in with your hands.

3. Set up a prep station for folding the grape leaves (in front of the TV or with friends makes this part much more fun!). My station includes the stockpot, the colander full of grape leaves, the bowl of meat and rice stuffing, and wax paper for a work surface and for placing folded packets.

4. To make a packet, take a grape leaf, cut or tear off the stem, and place vein side up (shiny side down). Take 1-2 tsp. of the meat and rice stuffing and place it in the center of the leaf, in line with the vein extending from the stem. Shape the rice into a log with a pointy top. Do not overfill the leaf; there should be ample leaf left along the center vein to almost completely cover the meat when folded. Fold the pointy tip of the leaf over the meat and fold the bottom of the leaf (the side with the stem) over the meat. Holding down these sections, take the side of the leaf and wrap it over the meat mixture, pressing it down on the other side. Roll the mostly-wrapped meat section toward the other side of the leaf until meat mixture is completely wrapped. Set packet aside on the wax paper, seam side down and repeat until all the meat mixture is gone.

5. While stuffing the grape leaves, take note of grape leaves that appear less attractive or more delicate than others. Use these to line the bottom of the stockpot to prevent the packets from burning.

6. Carefully arrange the packets on the grape-leaf lined stockpot, packing them tightly. For the next layer, alternate the direction of the packets. Continue to layer until the packets are gone.

7. Mix tomato paste with water until you have enough liquid to completely cover the grape leaves and the tomato paste is completely dissolved.

8. Place the smaller pot lid or plate on top of the packets to keep them in place during simmering.

9. Pour the tomato paste mixture over the packets, ensuring they are all covered and adding 1-2 inches extra liquid to allow for some evaporation.

10. Bring to a boil on the stove top and reduce the heat to a simmer. Simmer for about 1 hour, checking after 45 minutes for doneness and to see if more liquid is needed. Packets are done when the rice is cooked (soft) and meat is brown.

11. When done, remove pot from heat and serve the stuffed grape leaves warm with the cooked-down tomato paste mixture on top. Serve with lemon wedges and Greek yogurt.

I love braises!

Okay, so I’m about to share the Lamb & Dried Bean Stew recipe that I made for my Lebanese dinner party. It took me awhile to type it up and get it to you, because I wanted to get in all the attention to detail that I use to create the dish.

For me, a braise or a stew is a work of art and, dare I say it, an act of love. It creates amazing depth of flavor through careful browning, slow simmering, and intuition-led adjusting of seasonings/acidity/sweetness at the end of the cooking process. In all, braises/stews are my favorite types of meals to cook for company. They fill the home with mouth-watering aromas and the whole process is therapeutic for me. And, of course, my friends love the food!

With a braise, I love to serve a rich red wine such as Syrah, Zinfandel, or a big Cabernet Sauvignon. The tannins in the wine and the slightly higher alcohol levels (at least for New World wines) balance well with the intensity, flavor, and depth of the braise. Also tomato-based dishes just scream red wine to me. For a more Old World style wine, I’d recommend Chianti Classico Riserva, a Priorat from Spain, or a Cote-du-Rhone.

I hope you will come to love cooking and eating braises and stews as much as I do! Now for the recipe, including plenty of techniques to take with you to other braises/stews.

Lamb and Dried Bean Stew


Special equipment: 8 quart soup pot, bouillabaisse pot, French oven, or heavy bottomed stock pot; Pressure cooker or pot for cooking dried beans or use canned beans; sauté pan/frying pan or Le Creuset 3.5 qt casserole pan; tongs

Prep time: 40 min to pressure cook beans (can be concurrent); 2 hours to prep stew; Cooking time: 2-2.5 hours

Ingredients

2 lbs dry white beans (Great Northern)
6 large onions, diced, divided
9 cloves garlic, minced
4 lbs leg of lamb, trimmed and cut into 1-inch cubes by butcher
¼ cup olive oil, divided
2 28 oz cans tomatoes, petite-diced, diced, or whole tomatoes crushed between fingers
12 Tbsp. tomato paste
Kosher salt to taste
Black pepper, freshly ground, to taste
1 Tbsp. Lebanese mixed spices (recipe to follow), more to taste as desired

1. Following the directions for your pressure cooker, cook the 2 lbs dry white beans. In the Cuisinart Pressure Cooker, I cooked the beans for 25 minutes and used the natural pressure release. Alternatively, cook on the stove top (I haven’t done this, so I can’t give you the details). Another option is to use canned beans—I estimate about 5-6 cans of Great Northern beans, rinsed and drained.

2. Place both the soup pot (or alternate) and the sauté pan on two front burners. The soup pot should be on a medium heat while the sauté pan will be a medium high heat. The soup pot will be used for sautéing the onions and garlic while the sauté pan will be used for browning the lamb.

3. After you feel a good heat rising, add 1 tsp. olive oil to the soup pot, rotating the pot to cover the bottom in oil. Add about 1/3 of the onions to the pot, stirring to cover with the oil and transfer the heat. Stir occasionally. When the first batch of onions is soft and has just a bit of color developing, transfer to the holding dish. Repeat from the beginning of this step until all onions are cooked except for three handfuls to use to deglaze the lamb sauté pan.

4. After the onions are cooked, add 1 tsp. olive oil to the heated soup pot to cover the bottom. Then add all the garlic to the pot, stirring continuously. Cook for about 1 minute until you can smell the garlic and the garlic is golden brown. Do not let the garlic burn. Remove to the holding dish immediately.

5. Meanwhile, dry the lamb cubes with paper towels. When you feel a good heat rising from the sauté pan, add 1 tsp. olive oil and rotate the pan to cover the bottom in oil. Add the lamb cubes, one-by-one, leaving at least an inch between cubes in the pan. If the pan is overcrowded, the lamb will steam instead of brown. When the first side is browned, use tongs to turn the lamb cubes over. When nicely browned, turn the lamb cubes to get a light browning on the other four sides. These sides will not take as long to brown, so watch carefully. When the first batch is browned, transfer to a holding dish. To remove the browned bits and retain their flavors, add ½ tsp olive oil to cover and throw in a handful of diced onions and sauté until onions are done and have removed most of the browned bits from the bottom. Transfer onions to the holding dish. Repeat from the beginning of the step, ensuring the lamb cubes are still dry, until all lamb cubes are browned.

6. To get the last of the lamb bits out of the pan, add the juices of one can of tomatoes, stirring to work the browned bits off the bottom of the pan. Allow the tomato juice to reduce slightly, creating a richer tomato juice base flavored with lamb. When done, turn off the burner for the sauté pan.

7. At this point all lamb, onions, and garlic have been browned/cooked. Add the tomato paste to the Soup Pot. Sauté for 1 to 2 minutes to add complexity. Then return the lamb, onions, and garlic to the Soup Pot. Add the reduced tomato juice, the canned tomatoes, two pinches of salt, a tsp. of pepper, and the mixed spices. Stir to combine and cook for about five minutes.

8. Add the cooked Great Northern beans until the pot is nearly full or the beans are gone (I used a 7 ¼ quart pot and had about 2 cups of beans left).

9. Add just enough water to cover. Bring to a boil, then turn down the heat, cover and simmer until the lamb is fork-tender, about 2 to 2.5 hours.

10. Adjust seasonings to taste, including salt, pepper, and mixed spices.

11. Serve and enjoy!

Lebanese Mixed Spices

Combine equal parts of the following:
Allspice
Black pepper
Cinnamon
Cloves
Nutmeg
Fenugreek (You can substitute fennel seed if necessary)
Ginger

1. If any of the spices are whole, grind through a spice grinder, coffee grinder, or coffee burr grinder on the finest setting or use a mortar and pestle to grind as finely as possible (not ideal).

2. Store in an airtight container. Used in many Lebanese dishes.

Lebanese-themed dinner party a hit!

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Okay, so I have a recipe for a Lamb and Bean Stew I really want to share with you all, but I don’t have the time to type it up yet. But I wanted to whet your appetites. 🙂

This past weekend I hosted a Lebanese-themed dinner party. Believe it or not, the entire meal was low glycemic (except the wine, of course)!

Mezze

For Mezze, I made hummus and tzatziki, served with a vegetable assortment and whole wheat pita that one of my guests brought. Another friend made tabbouleh salad that we served with lettuce leaves to eat almost like a taco during Mezze. I also had out a Greek olive assortment.

We then moved on to a beautiful, guest-created salad with a bed of mixed greens and spinach topped with oven-roasted veggies, including bell peppers and zucchini, and feta cheese. I topped my salad with some of the tzatziki rather than the lite balsamic vinaigrette. Delicious!

Main Course

Now for the main course: Lamb and Bean Stew. It was absolutely amazing–I really think it’s the best lamb I’ve ever tasted! The lamb melted in my mouth and had so much flavor. The beans and tomatoes had an intense yet satisfying flavor, resulting from the slow stove top cooking of the stew. A Lebanese “mixed-spice” blend added richness, complexity, and the “wow!” factor, all from spices I normally keep in my spice cupboard. Overall, the flavors, perfectly melded, surprised and excited the palate because they were not a standard American combination. Everyone loved it!

Wine pairings

During Mezze, we opened wine that people had brought, including a Zinfandel, a light white blend, a Chardonnay, and a Moscato D’Asti (I had to put some strawberries out to pair with that!). After I finished kitchen prep, I had time to find some excellent pairings.

Still during Mezze, I opened a 2008 Pinnacle Ridge Cabernet Franc from the Lehigh Valley in Pennsylvania. I’ve found that Cabernet Franc tends to pair perfectly with vegetables. This particular Cab Franc is my favorite Pennsylvania wine right now and the primary reason I visited Pinnacle Ridge on a recent trip to PA. We also opened a gorgeous 2000 Spanish wine, a blend of Merlot, Syrah, and Cabernet, which a wine-loving friend brought. Complex yet smooth, this wine paired beautifully with Mezze and the main course.

To pair with the lamb stew, I opened a 2005 Holdridge Syrah from Russian River Valley in Sonoma County. I purchased this wine in 2006 and have cellared it since. The rich flavors of the Syrah held up to the intense, meaty flavors of the stew.

Dessert

For dessert, a guest brought low-fat, plain Cabot Creamery yogurt, which we topped with honey and toasted walnuts. I used agave nectar instead of honey due to its low glycemic index. Delicious!

Photos are courtesy of Emil Chuck.

Progress!

Since I started my low-glycemic diet with The Energy Club 2.5 weeks ago, I can tell that I’m losing weight and inches. My work pants fit just a bit looser. Just last Friday I fit into the jeans I bought last summer but couldn’t reasonably fit into after Christmas. As of last Wednesday, I’ve even lost five lbs according to the “official” gym weigh-ins. That’s a really good feeling.

The low-glycemic diet is working better for me than I ever would have thought. I really don’t get the same types of hunger pangs or blood sugar lows that make me feel like I’m about to scream. I haven’t experienced my typical morning and afternoon low points that I had attributed to Circadian Rhythms. I’ve been waking up more refreshed and ready to accomplish something during the day.

I’ve started to figure out what kind of schedule I need to have to eat healthy, yummy food all week.

Sunday I need to do my wholesale club shopping to buy my fruits and veggies for the week. Sunday night and Monday night I make my healthy high protein, high veggie content entrée for the week. So far it’s been the Turkey Bean Chili and then another soup last week, Black Bean, Sweet Potato, & Italian Turkey Sausage. I made the “Italian Turkey Sausage” on Sunday night and the soup that used it on Monday night after the gym. Unfortunately, the soup this week wasn’t as stellar as the chili experiment, though I know how I’d tweak it if I made it again. I’d ditch the Italian sausage and replace it with either a chorizo style sausage (preferably turkey based for lower fat content) or more beans, like kidney beans. The Italian seasonings in the turkey completely conflicted with the other spices and the sweet potatoes.

I make hummus once or twice a week and that helps with the protein and veggie categories because I eat hummus with veggies. Keeping my food processor clean is essential!

Next up on my “must-have list” is nonfat plain Greek yogurt from BJs. I’m loving it with Penzeys Baking Spice, a pinch of sea salt, Splenda, a sprinkle of flax-seed meal, and fresh fruit for breakfast or a snack anytime of the day. The Greek yogurt is super-high in protein, has no fat, and minimal sugars that are naturally occurring in milk products.

Each night I roast two ounces of almonds for the next day with whatever type of seasoning I’m in the mood for. This past week I tried Vietnamese Cinnamon, Mace, Cayenne, and kosher salt because I was craving the sweet spice smell of the cinnamon. A bonus: the house smells like I just baked! I snack on the almonds mainly in the afternoon and just before I head to the gym but occasionally I add a few to my yogurt and fruit for some crunch.

And I pack most of my lunch into sandwich bags the night before ready to throw in my huge Trader Joe’s insulated grocery bag. I pack the almonds in the morning so they don’t melt the baggie—yes, I learned the hard way!

And my new love as of last week? Red and Ruby Red Grapefruit! It’s part of my new breakfast routine on days I don’t feel like making or eating an omelet. I cut it in half and eat it at my desk at work topped with a little Splenda and flaxseed meal to add texture and healthy Omega-3s and to soak up the spraying juices so I can keep my work clothes clean. This is so simple it barely warrants a recipe, but it’s so delicious and healthy that I want to share it anyway!

Grapefruit for Breakfast


Special equipment to eat at work: Butter knife, grapefruit spoon, plate or bowl, plenty of napkins/paper towels
Prep time: 2 minutes Eat time: easily 10-15 minutes

Ingredients
1 red or ruby red grapefruit
1 packet Splenda
2 Tbsp. flaxseed meal (optional)

1. Using a knife, slice the grapefruit in half on a plate, making sure you have paper towels in your lap if at work. If using the butter knife at work, the slice will be messy. Use a Chef’s knife at home if you want it to look picture perfect.

2. Sprinkle half a packet of Splenda on each side of the grapefruit. Sprinkle 1 Tbsp. flaxseed meal on each side.

3. Using the grapefruit spoon, press the flaxseed meal into the grapefruit to absorb juices to flavor the flaxseed meal and to minimize spray.

4. Eat with the grapefruit spoon and enjoy the leisurely, instant gratification breakfast!

 

Takeout Menu for Low Glycemic Index Foods

Okay, so I know I haven’t posted much in the past week… But that’s because I’ve been working to create and refine a menu of healthy, low glycemic index foods broken down by categories: veggies, fruit, beans & grains, lean protein, and healthy fats. When Michelle, the nutritionist, first presented the multiple lists of low GI foods, it was overwhelming. She issued me a challenge: find a way to understand the information so that I could apply it.

And off I went to meet the challenge head-on. I synthesized data received directly from Michelle along with handouts from two books she used as reference. I placed the data in a “take-out menu” design so that it looked fun and it would be easy to take with me to the grocery store or out to eat.

Here’s the targets that Michelle gave us: 55% complex carbs, 27% protein, 18% fat by calories. By plate portion, shoot for 1/2 veggies, 1/6 lean protein, 1/6 fruit, 1/6 grain. As far as I can tell, it’s fine to substitute more fruits & veggies for the grain section. Also, I tend to eat a fair amount of beans and lentils, which qualify as both a lean protein and a complex carb, so I get to use 1/3 of the plate for the bean dish. 🙂 Think hummus & veggies or yogurt and berries w/ flax seed meal.

So here’s the low glycemic menu for all to enjoy! I hope you find it as helpful as I have!

Low Glycemic Takeout Menu

Click here for the .pdf file:

https://zindiva.files.wordpress.com/2011/02/low-glycemic-menu-zindiva_21feb20111.pdf