Recipes

Cooking low-glycemic, healthy meals is not only fun—it’s delicious! Please enjoy a sampling of recipes from Low-Glycemic Meals in Minutes below.

If you would like try more recipes, order your copy today!

 
Cookbook-Recipes

Tofu Lasagna

Phase 1 • Makes 6 to 8 servings

• 3 tbsp extra virgin olive oil
• 1 zucchini, chopped
• 2 red bell peppers, chopped
• 1 medium onion, chopped
• 4 cloves garlic, coarsely chopped
• 1 jar (24 oz/700 ml) Italian tomato sauce
• 1/2 tsp each dried oregano and dried basil
• 1 cup mushrooms, sliced with stems removed
• 1 cup low-fat mozzarella cheese, grated
• 1 pkg (300g) soft tofu
• 1 pkg (300g) frozen spinach, drained
• 2 pkgs (300g each) extra firm tofu
• 1/2 cup parmesan cheese, grated

1. Preheat oven to 350°F.

2. In a frying pan over medium-high heat, add 2 tablespoons of the olive oil and sauté zucchini,
peppers, onion and garlic until onions are transparent.

3. In a large bowl combine tomato sauce, oregano, basil, and mushrooms.

4. In another bowl, mix soft tofu with spinach.

5. Slice extra firm tofu into 1/8-inch to 1/4 -inch slices to act as lasagna noodles.

6. Oil a 9 x 13 inch lasagna pan with the remaining olive oil. Pour a thin layer of tomato sauce on the bottom. Add a layer of tofu as you would lasagna noodles. Top with some of the spinach mixture and then some grilled vegetables. Sprinkle some mozzarella on top.

7. Repeat until all ingredients are used (you will have 2 or 3 layers). Top with remaining mozzarella and lastly sprinkle with parmesan cheese.

8. Bake for 45 minutes to 1 hour.

Flaxseed Pancakes

Phase 2 • Makes 4 servings  [ Calories 220 | CARBS 37g | PROTEIN 10g | FAT 4g | FIBER 9g ]

• 11/4 cup whole wheat flour
• 1/2 cup ground flaxseed
• 1 tbsp cinnamon
• 1 tbsp sugar
• 1 tbsp baking powder
• 13/4 cup skim milk
• 1 egg
• 1 tsp vanilla extract

1. In a large bowl, mix whole wheat flour, ground flaxseed, cinnamon, sugar, and baking powder.
Set aside.

2. In a medium bowl, whisk together skim milk, egg and vanilla. Pour wet mixture into flour mixture and stir until combined.

3. Heat a large non-stick frying pan over medium-high heat. Spray with oil before spooning batter into pan. Reduce heat to medium-low. When tiny bubbles appear on top side of pancake, flip and cook for approximately 2 more minutes or until golden and cooked through.

4. Serve with toppings such as fresh fruit, no-sugar jams, or 1 tsp peanut butter or almond butter. In order to release the oil in flaxseed, it is necessary to grind the seeds into flax meal. All it takes is a few seconds in a coffee grinder.

Colourful Black Bean and Corn Salad

Phase 2 • Makes 6 servings [ Calories 179 | CARBS 27g | PROTEIN 7g | FAT 6g | FIBER 7g ]

This salad is best made at least 4 to 6 hours ahead of time to allow the flavours to blend.
It keeps well in the refrigerator for up to 3 days.

Ingredients:

Salad

• 1 can (19 oz/540 ml) black beans, rinsed and drained
• 1 can (12 oz/341 ml) corn kernels, drained
• 1 large tomato, diced
• 1 green bell pepper, diced<
• 1 small red onion, finely chopped
• 2 tbsp fresh cilantro, chopped

Dressing

• 1/4 cup lime juice (juice of 1 lime)
• 2 tbsp red wine vinegar
• 2 tbsp flaxseed oil
• 1 tsp ground cumin
• 1/2 tsp hot pepper sauce (optional)
• to taste salt and pepper

Directions:

1. In a large bowl, combine beans, corn, tomatoes, peppers, onions and cilantro. Set aside.

2. Dressing: In a small bowl or glass jar, whisk together lime juice, vinegar, oil, cumin, hot pepper
sauce (if using), salt and pepper to taste.

3. Pour dressing over salad. Garnish with cilantro.
For a speedy dressing, add 1/2 tsp cumin to 1/4 cup bottled oil and vinegar salad dressing.

Homemade Sweet Potato Fries

Makes 6 servings [ Calories 112 | Carbs 16g | Protein 1g | Fat 5g | Fiber 2g ]

Ingredients:

• 3 medium sweet potatoes or yams, sliced into fries or wedges
• 2 tbsp olive oil
• 1 tsp paprika
• Seasonings of choice (oregano/basil)

Directions:

1.    Preheat oven to 400 F

2.    Wash and peel sweet potatoes (or leave skin on if desired). Toss in a large bowl with olive oil, paprika and spices until evenly coated.

3.    Spread oiled fries on baking sheet and bake for 15 minutes on each side. If desired, crisp further by putting under broiler.