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low glycemic dessert

I found the original recipe by reading  Resurge reviews, but it called for peanut butter. Many of us who strive to avoid sugar is doing so for candida reasons, and if we are trying to cut out fungus as well, the moldy peanut is not the best choice.

So in this case I’m substituting almond butter, but feel free to experiment with a cashew or hazelnut butter as well. For flour, I recommend teff, an ancient Ethiopian whole grain that’s well suited to baking. You can find it at your local food co-op. The oil should be one with a high smoking point, so the butter would do the trick. Coconut oil would add a nice flavor as well. How to Prepare:

 Mix the dry ingredients in one bowl, mix moist ingredients in another bowl until smooth. Gradually add dry ingredients. Take a teaspoon of dough and roll into a ball, place on a cookie sheet, and place a whole peanut into the center. Bake for 10 minutes at 350. 

If you want to lose weight, you have to keep your blood sugar stable. You do this by avoiding sugar. Any sweetener, in fact, aside from stevia, which makes a frequent appearance in these Low GI Treat recipes. (Oh, and don’t go there with artificial sweeteners: those cancer and obesity-causing powders of Beelzebub.) Incidentally, stevia’s also the only natural sweetener that doesn’t aggravate candida. If you’re a frequent reader of these recipes, though, you might be a little sick of hearing about stevia, so we’re going to discuss fruit today.

Now, the fruit is really not crucial food. It’s nice and it’s tasty, but veggies contain everything fruit contains, and more. Did you know, for example, cauliflower and asparagus happen to be very high in Vitamin C? But for some of us cutting out fruit is unrealistic, so let’s explore which fruits will create the lowest blood sugar spike.

There’s no rhyme or reason when guessing which fruits are the most sugary. Dried apricots happen to be very low at 31, while watermelon has a GI of 72! On the whole, it’s best to stick to citruses such as grapefruit and oranges, and berries such as blackberries, raspberries, blueberries, gooseberries, huckleberries, etc. Interestingly, most berries, aside from strawberries, contain so few carbs that it’s difficult to actually test their GI.

They are estimated by various sources ranging from 32 to 40. The fact that they are that low carb means their GI will be very low as well, so feel free to enjoy them. Other good choices include cherries at 22, plums at 25, and apples at 38. A word about fruit juices. It’s unfortunate that their marketing as a healthful addition to one’s diet has been so successful. “Oh, I’m sick! I’ll get orange juice!” “Oh, I had a serving of apple juice this morning; that’s one of my five dailies of fruit/veg!” Please remember that fruit juice will spike your blood sugar more than if you consume the whole fruit at once.

This is because the fiber present in the whole fruit slows the digestive process, thereby mellowing out the blood sugar. Also, vitamins begin to oxidize (break down) the moment they hit the air, so if you are drinking a bottled or canned juice you purchased at the grocery store, you are not getting many nutrients. If you want to prepare some fresh juice specifically for vitamin and mineral purposes, go right ahead, but not the best choice for weight loss. 

If you are a habitual reader of the BODA blog, you will know that I am obsessed with a few food items, pumpkins, and stevia being two of them. This recipe combines them in an irresistible baked good. I made these on Halloween and I’m embarrassed to admit how many I consumed.

But as I mentioned on my last Low Glycemic Index post, if you overdo it, at least you’re overdoing it on whole-grain and fruit goodness that’s offering you an abundance of nutrients such as Vitamin E and beta carotene. Best of all, you know you’re not actually creating a blood sugar spike: stevia has a stabilizing effect, and the protein of the nuts and eggs counter any spike potentially created by the maple syrup, which is actually a beautiful natural sweetener. This recipe is from thewelltrainedkitchen.wordpress.com, created by Rachel Jones. In a large bowl mix:

  •  1/2 c. maple syrup
  •  1/2 t. liquid stevia
  •  1/2 c. oil
  •  3 eggs
  •  1 1/2 – 2 c. pumpkin
  •  1/2 c. water or milk – more if needed to thin batter
  •  (store canned pumpkin is thicker than frozen) In a smaller bowl mix:
  •  3 1/2 c. whole-grain flour (teff, spelled, whole wheat, quinoa, etc)
  •  1 1/2 t. baking powder
  •  1 t. baking soda
  •  1 t. salt
  •  1/2 t. cloves
  •  1 t. cinnamon
  •  1 t. nutmeg OR
  •  2 t. pumpkin pie spice instead of cloves, cinnamon, and nutmeg Add dry ingredients to wet and mix lightly. Do not over mix. Add if desired and mix lightly:
  •  1 c. raisins
  •  1 c. chopped walnuts Fill muffin tins 2/3 full to almost full. Bake 15 minutes. Remove from muffin tins to cool. 

One of the keys to weight loss lies in stabilizing your blood sugar. Blood sugar can spike from a number of things, for example, consuming sweets, experiencing stress, drinking caffeine, or lack of sleep, and that same sugar, when not burned off, ends up being stored in your body as fat.

Avoiding sugar and refined carbs, and sticking to low glycemic index foods, will help you reach your weight goal…This will reduce your anxiety and practicing mindfulness! What if you’ve got a sweet tooth but you like to shed a few pounds? Never fear. Every Monday we will be featuring a tasty low GI snack that will actually work towards stabilizing your blood sugar by making use of the wonderful plant Stevia as a sweetener. Today we are introducing the STABILIZING SHAKE.

Most smoothies contain a banana for texture. However, bananas, and fruit in general, are high Glycemic Index foods and not ideal for weight loss. Instead, this shake is thickened with half an avocado, one of the best plant sources for Omega-3. Rather than using dairy, a common allergen, the recipe calls for coconut milk. Full of good, hearty saturated fats, the oil in coconut milk has been shown to aid weight loss by increasing metabolism.

You can make this a vanilla, chocolate, almond, or any other flavored shake depending upon what you add to it, so you’ll never get sick of it. And it will always have that lovely hint of coconut. This shake is filling and satisfying and won’t give you a blood sugar rush. What more can you ask for? Your choice of flavoring: almond extract, vanilla extract, a spoonful of cacao, a handful of mint leaves… Add everything to your blender and mix. Drink and enjoy, but remember to chew slightly in order to encourage your saliva to begin to digest the smoothie! NOTE:  If it tastes bland, it could need some salt. Don’t hesitate to toss in a pinch –



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