Gluten Free and Low Glycemic Recipes

By Mizpah Matus B.Hlth.Sc(Hons)

Fun with GF/LG Food! is a recipe book created by Debbie Johnson, former owner and executive chef of The Golden Chalice Restaurant and Gallery, a 100% organic, gluten-free, sugar-free and low-glycemic establishment. She is also the best-selling author of the book ‘Think Yourself Thin’.

Johnson says that this is the first cookbook of its kind and that every recipe is completely digestion and allergy friendly (gluten-free) as well as low in sugar (with the exception of fruit and natural sweeteners). Vegan and vegetarian options are also provided for most of the recipes.

Gluten Free and Low Glycemic Basics




Johnson developed the recipes in response to her own personal health challenges. She says, “I had something like chronic fatigue; just no energy, so my doctor told me I had to stop eating sugar or any sweetener at all for a whole year!”

By enjoying Johnson’s gluten free and low glycemic recipes the staff at her restaurant also were recovering from their own fatigue and various illness such as Irritable Bowel Syndrome. Johnson explains that many people are discovering that gluten and sugar can be a cause of poor general health and when they are removed from the diet there is often a significant increase in health and vitality.

The ingredients in the recipes were carefully selected because they are highly nutritious and can also be regarded as healing foods. Organic foods are recommended because they are better for your health as well as the health of the planet. This is also a way to be sure that you are not consuming any genetically modified foods.

Some of the gluten free and low gylcemic recipes do contain potentially allergenic ingredients such as nuts and dairy products, however whenever possible readers are provided with alternative options. The book also includes tips for gluten-free, low-glycemic snacks and guidelines for ordering food in restaurants.

Recommended Gluten Free Foods

Fresh fruit, vegetables, goat cheese, cream cheese, eggs, chicken, bacon, tuna, seafood, legumes, nuts, seeds, tahini, amaranth, quinoa, cornmeal, carob, olive oil, ghee, coconut oil, herbs, spices, stevia.

Sample Low Glycemic Diet Plan

Breakfast

Low Carb Pancakes
Banana orange sauce

Morning Snack

Cinnamon apples

Lunch

Onion and broccoli quiche
Greek Salad with goat cheese

Afternoon Snack

Carrot cake with cream cheese frosting

Dinner

Ginger sesame salad with marinated chicken

Exercise Recommendations

This is a gluten free and low glycemic recipe book and does not include exercise recommendations.

Costs and Expenses

Fun with GF/LG Food is available in eBook format for $27. A spiral bound version is also available for $37 plus $4 for shipping and handling.

Pros

  • Encourages the intake of a wide selection of organic unprocessed foods.
  • Suitable for diabetics and those with celiac disease or gluten intolerance.
  • May assist with the management of digestive problems including Irritable Bowel Syndrome.
  • Includes recipes for low glycemic, gluten-free breads.
  • Recipes are developed by an experienced chef.
  • Includes vegan and vegetarian options.
  • Comes with a money-back guarantee.
  • Provides tips for avoiding allergenic foods (gluten) when dining in restaurants.

Cons

  • Some of the recipes include dairy products.
  • Many of the low glycemic recipes are high in fat.
  • Requires more time to be spent on gluten free food preparation.
  • Is not a weight loss program.
  • Does not include a meal plan.
  • Does not provide exercise recommendations.

Conclusions

This gluten free and low glycemic cookbook will be of great benefit to those who struggle with digestive problems, blood sugar imbalances and food allergies by providing them with a selection of gluten free and low glycemic recipes that can assist with the management of these conditions. It may also help to improve general health because of the emphasis on organic whole foods.

It is not a program designed specifically for weight loss and many of the gluten free recipes, especially the desserts, are high in fat and natural sugars. If dieters wish to lose weight while using these recipes it would be recommended to monitor calorie intake and/or limit the intake of ingredients such as cream cheese, nuts, ghee, maple syrup and coconut oil.

Gluten Free and Low Glycemic Recipes
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By Mizpah Matus B.Hlth.Sc(Hons)