Fruits & Vegies

Low-Glycemic Fresh Fruit: apple, avocado, banana, blueberries, cantaloupe, grapefruit, kiwi  fruit, lemon, lime, mango, orange, peach, pear, plum, raspberries, and  strawberries.

    Avoid these fruits: fresh apricots, cherries, papaya, pineapple, rhubarb, and watermelon.

    Low-Glycemic Dried Fruit: apple, apricots, dates, and prunes.

    Low-Glycemic Fresh Vegetables: alfalfa sprouts, artichokes, arugula, asparagus, bean sprouts, bok  choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili  peppers, chives, corn, cucumber, eggplant, endive, fennel, garlic, ginger,  green beans, herbs, leeks, lettuce, mushrooms, okra, peppers, radishes,  scallions, shallots, snow pea sprouts, spinach, squash, Swiss chard, tomato,  turnip, watercress, and zucchini.

    Avoid these vegetables: Beets, fava beans, parsnips, peas, potatoes, sweet  potatoes, and yams.

RECIPE: Asian-Style Asparagus

Asian Style Asparagus

1 TBSP reduced sodium soy sauce
2 tsp rice wine vinegar
1/2 tsp toasted sesame oil
1/2 tsp chopped fresh ginger
1 garlic clove, minced
1/8 tsp crushed red pepper flakes
1 1/4 pounds thin asparagus spears, ends trimmed

Combine soy sauce, vinegar oil, ginger, garlic and red pepper flakes in a small bowl.  Stir well to blend. Set aside.  Place a large skillet coated with cooking spray over medium high heat.  Add the asparagus.  Cover and cook, shaking the pan frequently to turn the asparagus, for 4 - 5 minutes, or until crisp tender and lightly charred.  Add the reserved soy mixture.  Cook, shaking the pan, for 1 minute, or until the liquid is reduced to a glaze.

PER SERVING
Calories 40
Fat 2 g
Sat fat 0 g
Protein 3 g
Carb 6 g
Fiber 3 g
Caldium 36 mg
Sodium 135 mg

RECIPE: Sesame Spinach

SESAME SPINACH
Serves 4

1 tsp sesame seeds
2 tsp canola oil
2 small garlic clove, minced
1 pound baby spinach leaves
2 TBSP wate
1 1/2 tsp reduced-sodium soy sauce

Place the sesame seeds in a skillet.  Cook over medium high heat, stirring frequently, for 2 minutes, or until golden.  Remove to a bowl.  Return the skillet to medium high heat. Add the oil and garlic.  Cook for 30 seconds, or until fragrant.  Add the spinach, water, and soy sauce to the pan.  Toss with tongs. Cover for 1 minute, or until the spinach wilts.  Sprinkle with the sesame seeds.

PER SERVING:
Calories 75
Fat 3 g
Sat Fat 0 g
Protein 3 g
Carbohydrates 12 g
Fiber 5 g
Calcium 88 mg
Sodium 256 mg

RECIPE: Zucchini Parmesan with Lemon

Zucchini Parmesan with Lemon Prep: 5 min, Cook: 5 min.

• 2 lbs. small zucchini
• 1 tsp. olive oil
• 1 tsp. lemon peel, grated
• 2 Tbs. grated Parmesan cheese
• 1/4 tsp. black pepper, freshly ground

Cut zucchini in half crosswise, then cut each half into 4 lengthwise sticks. Heat oil in a heavy nonstick skillet over medium high heat. Sauté zucchini and lemon peel about 3 minutes, stirring frequently, until zucchini is lightly browned. Mix in Parmesan cheese and pepper to taste.

Per serving: calories 53, fat 2.1g, 31% calories from fat, cholesterol 2mg, protein 3.6g, carbohydrates 6.8g, fiber 2.8g, sugar 3.8g, sodium 49mg, diet points 1.2.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.3, Lean meat: 0.1, Fat: 0.3, Sugar: 0.0, Very lean meat protein: 0.0

RECIPE: Lemon Dill Cauliflower

Lemon Dill Cauliflower Prep: 5 min, Cook: 10 min.

• 1 lb. cauliflower florets
• 2 tsp. unsalted butter
• 1 tsp. dill, or 2 Tbs. fresh, minced
• 1 tsp. lemon juice

Place cauliflower in a steamer basket over boiling water. Cover saucepan and steam 8 minutes or until almost tender. Remove cauliflower from steamer basket. Melt butter in a heavy nonstick skillet over medium low heat. Stir in cauliflower, dill, lemon juice, and salt and pepper to taste.
Per serving: calories 44, fat 2.4g, 44% calories from fat, cholesterol 5mg, protein 2.2g, carbohydrates 4.9g, fiber 3.1g, sugar 1.6g, sodium 18mg, diet points 1.0.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.9, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 0.4, Sugar: 0.0, Very lean meat protein: 0.0

RECIPE: Spinach and Feta Clafoutis

Spinach and Feta Clafoutis

A savoury take on a clafoutis with all of your favourite

flavours from spanakopita the Greek spinach pie.

Servings: makes 4 servings

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes 

Ingredients

1 tablespoon olive oil

1/2 onion (diced)

2 green onions (sliced)

5 ounces baby spinach (roughly chopped)

1 tablespoon dill (chopped)

1 tablespoon parsley (chopped)

salt and pepper to taste

1 cup milk

3 eggs

2 tablespoons flour

1/2 cup feta (crumbled)

1 cup kasseri or mozzarella (grated)

Directions

Heat the oil in a pan.

Add the onion and saute until tender, about 5-7 minutes.

Add the green onion and spinach and saute until the spinach wilts.

Remove from heat and mix in the dill and parsley and season with salt and pepper.

Pour the spinach mixture into a shallow 6 cup baking dish.

Mix the milk, eggs, and flour in a food processor and pour it on top of the spinach.

Sprinkle the feta and mozzarella on top.

Bake in a preheated 350F oven until puffed and golden brown on top, about 20-30 minutes.

http://www.closetcooking.com/2011/04/spinach-and-feta-clafoutis.html

*Can be an appetizer if cut smaller.  Good for ANY meal...breakfast, lunch or dinner!

KALE... Wonderful Vegie!+ RECIPE

Kale
This leafy green is known as one of the healthiest vegetables on the planet. This earthy, bitter green is sweeter in winter, but it’s packed with nutrients year-round. Kale is often referred to as a nutrition powerhouse because it offers everything you want in a leafy green. It’s an excellent source of vitamins A, C, and K, has a good amount of calcium (for a vegetable), and also supplies folate and potassium. Kale’s ruffle-edged leaves may range in color from cream to purple to black depending on the variety.  Try making “chips” by stripping the leaves off the tough inedible stems and tearing them into 1-inch pieces.  Toss with olive oil and salt and bake @ 350°F for 10-15 minutes or until crispy.

http://www.celebratevitamins.com/blog/