Want to eat healthier, but don’t know where to start? Not sure what to cook to create a low glycemic index meal? Here are a few example recipes to start you on the path towards healthier living – and explore your inner culinary genius!
Meal 1 (breakfast): Omelette
4 eggs (or egg substitute like Egg Beaters)
Olive oil
¼ cup mozzarella cheese
½ cup spinach or arugula leaves
Ham slices (optional)
Salt and pepper
Heat a pan on the stove on medium heat with a light coating of olive oil on the bottom. Beat eggs in separate bowl until thoroughly stirred up. Pour eggs into pan and let it begin to set up. When it begins to thicken, add cheese and spinach to top of egg mixture. You may want to fold the omelette in half to continue cooking or flip it to cook more thoroughly. Cook until eggs are fully set up. Salt and pepper to taste.
For meat-eaters, you could serve this meal with a side of bacon, or add slices of ham into the omelette.
Meal 2 (lunch): Low GI salad and berry parfait
2 cups lettuce, mixed greens, or spinach
½ cup olives
½ cup feta cheese
¼ cup almonds
Low carb salad dressing of your choice
Combine in large salad bowl; toss and eat.
1 cup low-fat, low-sugar yogurt (i.e. Yoplait Light, Dannon Light and Fit)
¼ cup strawberries (or other low GI fruit)
¼ cup blueberries (or other low GI fruit)
small amount of your favorite low-GI cereal, like All-bran (optional)
Create an even layer of yogurt in the bottom of a glass. Add a layer of fruit. Create another of yogurt on top of that, then another layer of fruit. Continue until you have used up the ingredients. Sprinkle a pinch or two of your cereal on top and eat with a spoon.
Meal 3 (dinner) :
1 lb cooked chicken, diced
1 14 oz can chicken broth
2 cans white kidney beans
1 diced onion
1 ½ tsp garlic powder
1 tbsp canola oil
1 tsp ground cumin
1 tsp oregano
1 cup sour cream (light)
Salt and pepper to taste
Rinse and drain beans. Combine all ingredients in large pot or crockpot. Allow to simmer for at least one hour. The longer it simmers, the better the flavors will combine. May be served topped with cheese.
You may intersperse other low glycemic index foods throughout your day in between meals as snacks, in order to help your blood sugar stay more stable. Fruit, veggies, and nuts are great options for these snacks. Low glycemic index foods may also be eaten as desserts, such as sugar-free candies or pudding.
More From machine
No related posts.