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The G.I. Diet Cookbook [Paperback]

Rick Gallop
4.0 out of 5 stars  See all reviews (15 customer reviews)

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Book Description

Nov. 21 2006
Lose weight while enjoying fabulous food with this newest addition to the internationally bestselling G.I. Diet series, featuring 200 recipes.

Fans of the G.I. Diet always say that it shouldn’t be called a diet but simply a different way of eating. With the G.I. Diet, you never go hungry as you eat three square meals plus three snacks a day – and yet the pounds steadily fall off. And because no food groups are eliminated – not even desserts – you’ll never feel deprived.

Now The G.I. Diet Cookbook offers a plethora of tempting recipes to add to your G.I. repertoire. With two hundred nutritious, low-G.I. recipes for breakfasts, lunches, snacks, appetizers, dinners and desserts, you’ll lose weight effortlessly as you indulge in delicious food. There are simple-to-prepare dishes for weekday meals, simmers and roasts for leisurely weekends, and elegant fare for entertaining friends. Through the week, enjoy Crunchy Granola for breakfast, Creamy Seafood Chowder for lunch, a slice of Strawberry Tea Bread for a snack, Spinach-Stuffed Chicken Breasts for dinner and Chocolate Pudding for dessert. Throwing a dinner party? Serve appetizers of Spinach Bites and Baba Ghanoush with Basmati Rice Crackers, a first course of Mushroom Soup with Roasted Garlic and Ginger, a main of Roasted Pork Tenderloin with Balsamic Glaze and Gingered Peach Salsa and a luscious dessert of Chocolate Cake with Ganache Icing. The G.I. Diet Cookbook will introduce you to a whole new world of sumptuous, healthy eating and a slim new you.

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About the Author

Rick Gallop is a graduate of Oxford University, and joined the Heart and Stroke Foundation of Ontario as president and CEO in 1986. During his tenure, the foundation became a major catalyst for lifestyle change in Canada.

Excerpt. © Reprinted by permission. All rights reserved.

Vegetable Cassoulet
Cassoulet is a traditional French dish from the Languedoc region, consisting of beans and fatty meats such as bacon, sausage and duck. This meatless version chock full of roasted vegetables, garlic and herbs will still satisfy a hearty appetite. Make it on a weekend when you have time to savour the wonderful aromas that will fill your kitchen as it cooks. Gently reheat leftovers either in the oven or on top of the stove for a quick lunch or dinner during the week.

2 cups dried navy beans
4 whole cloves
1 onion, halved
5 cups chicken stock (low fat, low sodium)
4 cloves garlic, crushed
2 sprigs fresh parsley
1 sprig fresh thyme
1 bay leaf
1 cup fresh whole-grain breadcrumbs
1 tbsp + 4 tsp olive oil
2 carrots, sliced into 1/2-inch rounds
1 sweet potato, cut into 1-inch pieces
8 oz celeriac (or celery root), cut into 1/2-inch pieces (about 2 cups)
2 pinches each salt and freshly ground pepper
1 onion, chopped
1 stalk celery, chopped
12 oz Brussels sprouts (14 to 16), trimmed and halved
8 oz mushrooms, roughly chopped
1 cup dry white wine
1/4 cup tomato paste
1 tbsp chopped fresh rosemary
1 tsp dried thyme
1 tsp dried oregano

1. Cover beans with 6 cups water and soak for 8 hours or overnight. Drain.

2. Push 2 cloves into each onion half. Place in large saucepan along with beans, stock, garlic, parsley, thyme and bay leaf. Bring to boil; cover and simmer for 1 1/2 hours or until beans are tender. Reserving cooking liquid, drain and place in large bowl. Discard onion, parsley, thyme and bay leaf.

3. Preheat oven to 425°F.

4. In bowl, toss together breadcrumbs and 1 tbsp oil. Set aside.

5. In bowl, combine carrots, sweet potato and celeriac; toss with 2 tsp oil and pinch each salt and pepper. Arrange in even layer on rimmed baking sheet and roast for 25 minutes or until golden brown but still firm. Set aside. Reduce heat to 350°F.

6. In large non-stick frying pan, heat remaining 2 tsp oil over medium-high heat. Cook onion, celery, Brussels sprouts and mushrooms, stirring occasionally, for 10 minutes or until vegetables are softened. Stir in wine, tomato paste, rosemary, thyme, oregano and pinch each salt and pepper; cook for 2 minutes. Stir into beans.

7. Spread half of the bean mixture in 16-cup casserole. Top with roasted vegetables, then rest of bean mixture. Pour in reserved cooking liquid. Bake, uncovered, for 45 minutes. Remove from oven and sprinkle breadcrumb mixture evenly over top. Return to oven and continue cooking for another 45 minutes or until topping is golden and bean mixture is bubbling.

Makes 6 to 8 servings.

Make Ahead
: Cook the beans a day ahead and refrigerate. Assemble the rest of the dish the next day.

Meat Variation: Stir in 1/2 lb cooked lean ham, chopped, into bean mixture in Step 6.

* * * * *
Cran-Apple Oatmeal Bars

Tuck these nutritious treats into packed lunches.

3 cups large-flake oats
1 1/2 cups whole wheat flour
2 tsp cinnamon
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
3/4 cup Splenda
1/4 cup non­hydrogenated margarine
1 omega-3 egg
1 egg white
3/4 cup unsweetened applesauce
2 tsp vanilla
1 cup dried cranberries

1. Preheat oven to 350°F. Line a 13 x 9-inch baking pan with parchment paper.

2. In large bowl, combine oats, whole wheat flour, cinnamon, baking powder, baking soda and salt.

3. In another bowl, beat together Splenda and margarine until fluffy. Beat in egg, egg white, applesauce and vanilla. Add oat mixture and stir to combine. Stir in cranberries. Scrape dough into prepared baking pan and bake for 20 minutes or until cake tester inserted in centre comes out clean. Let cool completely and cut into bars.

Makes 24 bars.

* * * * *

Cranberry-Almond Biscotti
Both pretty and delicious, these biscotti make festive treats. Wrap some in a clear plastic bag and tie with ribbon for a hostess gift. Whole wheat pastry flour gives the biscotti a more delicate texture, but if you can’t find it, you can use regular whole wheat flour.

Juice and zest of 1 orange
1 tbsp Amaretto liqueur
1/2 cup dried cranberries
1 1/2 cups whole wheat pastry flour
1/2 cup Splenda
1 tsp cinnamon
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp ground nutmeg
1 omega-3 egg
1 egg white
1/2 cup toasted almonds, chopped

1. Preheat oven to 350°F. Line a baking sheet with parchment paper.

2. In small saucepan, heat orange juice, Amaretto and cranberries just until hot. Remove from heat; let stand for 10 minutes. Drain, reserving juice.

3. In large bowl, mix together flour, Splenda, cinnamon, baking powder, baking soda and nutmeg.

4. In separate bowl, whisk together egg, egg white, orange zest and 2 tbsp reserved juice from cranberries; stir into dry mixture until combined, adding more juice if necessary to make dough moist. Stir in almonds and cranberries.

5. Transfer dough to prepared baking sheet. With lightly floured hands, press into 16-inch log; flatten slightly. Bake for 20 minutes or until firm. Let cool for 10 minutes on rack.

6. Reduce oven heat to 325°F. Cut log diagonally into 1/2-inch thick slices. Place on baking sheet, leaving 1 inch between biscotti. Bake until golden brown and crunchy, about 25 minutes. Let cool on rack.

Makes 20 cookies.

Make Ahead
: Store in airtight container up to 1 week or wrap and freeze up to 3 months.

* * * * *

Orange-Scented Broccoli and Leek Soup
The unusual combination of ingredients gives this soup personality.

2 tbsp olive oil
4 cups thinly sliced leeks (white and light-green parts only) (see helpful hint below)
6 cups chicken stock or vegetable-based “chicken” stock (low fat, low sodium)
6 cups broccoli florets, cut into small pieces
1 cup large-flake oats
Zest of 1 medium orange
1/2 tsp red pepper flakes
1/2 tsp each salt and freshly ground pepper
2 cups skim milk
1/2 cup shredded light-style cheddar cheese (optional)
Freshly ground pepper

1. In large soup pot, heat oil over medium-high heat. Cook leeks for 7 to 8 minutes or until softened and golden brown. Add stock, broccoli, oats, orange zest, red pepper flakes, salt and pepper. Bring to boil; reduce heat and simmer, covered, for 30 minutes or until vegetables are soft. Stir in milk; continue to cook for another 10 minutes.

2. Serve each bowlful with sprinkle of cheddar cheese, if desired, and freshly ground pepper.

Makes 6 to 8 servings.

Helpful Hint: To clean leeks, cut dark green part off and remove any outer layers. Trim root end. Cut leek in half lengthwise and rinse under water to remove any dirt. Pat dry.

* * * * *

Why Have We Become So Fat?

Nearly 56 percent of Canadians are overweight, and our obesity rate has doubled over the past twenty years. What’s happening to us? Why, in a relatively short time, have we gained so much weight? Diet books in the past have specified various reasons. In the eighties, we were told that we had too much fat in our diet. Most recently we were told that fat wasn’t the problem; it was actually carbohydrates. But both these explanations proved to be far too simplistic, and we soon realized that eating a low-fat or high-protein diet wasn’t the solution for our collective weight crisis.

At its most basic, our problem is that we’re consuming more calories than we’re expending, and the resulting surplus is stored around our waists, hips and thighs as fat. But to explain why we’re consuming more calories, we need to get back to basics and look at the three fundamental elements of our diet: carbohydrates, fats and proteins. We’ll start with carbohydrates, since the popularity of low-carb diets like the Atkins program has made them a hot topic and given them a bad rap. Though they’ve been blamed for all our weight problems, their role in weight control has been greatly misunderstood.


Carbohydrates are a necessary part of a healthy diet. They are rich in fibre, vitamins and minerals, including antioxidants, which we now know play an important role in the prevention of heart disease and cancer. Carbohydrates are also the primary source of energy for our bodies. They are found in grains, vegetables, fruits, legumes (beans) and dairy products. Here is how carbs work: when you eat an orange or a bagel, your body digests the carbohydrates in the food and turns them into glucose, which provides you with energy. The glucose dissolves in your bloodstream and then travels to the parts of your body that use energy, such as your muscles and brain. So carbs are critical to everyone’s health. What is important to realize when managing weight, however, is that not all carbs are the same.

Some carbohydrates break down into glucose in our digestive system at a slow and steady rate, gradually releasing their nutrients and keeping us feeling full and satisfied. Others break down rapidly, spiking our glucose levels and then disappearing quickly, leaving us feeling hungry again. For example, old-fashioned, large-flake oatmeal and cornflakes are both carbohydrates, but we all know the difference between eating a bowl of oatmeal for breakfast and eating a bowl of cornflakes. The oatmeal stays with you – it “sticks to your ribs” as my mother used to say – whereas your stomach starts rumbling an hour after eating the cornflakes, propelling you toward your next snack or meal. If, throughout the course of a day, you are eating carbs that break down rapidly, like cornflakes, as opposed to those that break down slowly, you will be eating more and, as a result, will begin to put on weight. If, however, ...

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Customer Reviews

Most helpful customer reviews
26 of 26 people found the following review helpful
4.0 out of 5 stars Delicious, Nutritious and Diet-Friendly Recipes Oct. 29 2006
This book attractively displays and describes how to prepare excellent meals that are part of the GIDiet.

The recipes are easy to follow, and the results are delicious -- so that one never feels deprived, but can enjoy a healthy eating plan that has proven weight-loss benefits for so many people!

I'm really enjoying this book!
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16 of 16 people found the following review helpful
5.0 out of 5 stars Absolutly Amazing! Nov. 27 2006
I have hosted a lot of dinner party's lately and have used several recipes from this book. Each time my dinner has been a success- everyone has loved it! The best part is that nobody even knows that it's healthy until I tell them!
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12 of 12 people found the following review helpful
5.0 out of 5 stars This plan works! May 24 2010
This is not just another diet book. I had been taking medications for Type 2 diabetes for over 10 years, and fought with excess weight for the last 20. I read the first book on the GIDiet & decided it wouldn't work, too much food allowed on it. When Rick Gallop ran an online clinic based on the GI Diet Clinic I took part, and lost 25 pounds in 12 weeks, and I am off my pills, I was taking 6 every day. This book is a perfect companion to the Clinic book, the recipes help keep mealtimes interesting. I have kept the pounds off for 16 months to date.
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3 of 3 people found the following review helpful
5.0 out of 5 stars Wonderful book and eating plan Jan. 20 2011
Format:Paperback|Verified Purchase
I love this book! We are enjoying every recipe we try. The plan is very solid and doable and liveable. Slow but sure loses the weight. Very little measuring or counting. The recipes are usually for 4 or 6, breakfasts for 2. Good design with the red, yellow and green light system. There is a small amount of duplication of recipes between the clinic book and the recipe book but that's ok.
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1 of 1 people found the following review helpful
5.0 out of 5 stars GI Diet cookbook Feb. 12 2011
By Flo
I love the gidiet so needed the cook book.It has been a great help to me.I am sure anyone wanting to watch their eating would put this cookbook to good use.
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5.0 out of 5 stars Perfect book for people who need direction May 27 2013
Format:Paperback|Verified Purchase
I had no idea what eat, When to eat. How often to eat and I had no idea how to enjoy it with it's limitations.

Great recipes for people who need to mind what they ingest.
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4.0 out of 5 stars Haven't tried a lot of the recipes yet May 2 2013
Format:Paperback|Verified Purchase
The recipes are very healthy. Fibre is very filling and the recipes have lots of fibre in them.
It uses lots of fresh vegetables.
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5.0 out of 5 stars G.I. Diet cookbook March 2 2013
Format:Paperback|Verified Purchase
Exactly what I was hoping it would be! Lots of variety and it has allowed us to enjoy a number of great options for meals!
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