Low Glycemic Index Breakfast Recipes

Just a quick note... in case you didn't know.  The Glycemic Index is something that has to be physically tested on people.  There is no calculation... or combination of nutritional information that explains how our bodies react to the combinations of simple and complex sugars. 

To the best of my knowledge (which is really a result of research) if you combine ingredients that are low in the glycemic index... then the result would be food or meals that are also low. 

The following are some of my favorite LGI Breakfast Recipes:

Egg And Sausage Muffins

The no excuse breakfast! These faux muffins are worthy of serving to guests.

Ingredients

• 1/4 cup cream (half & half)
• 12 large eggs
• 1 tsp pepper
• 1 tsp salt
• 16 oz pork sausage

Directions

1. Preheat oven to 350 °F (175 °C). Spray muffin tin with cooking spray like Pam (can also use mini bundt muffin pan).
2. Spoon cooked sausage in to the tin, filling 1/2 way.
3. Mix eggs, cream and other additions (optional: cheese, salsa, bacon, onion - be creative) together and spoon on top of the sausage until almost full.
4. Bake for about 20 minutes, until eggs are done and slightly golden.
5. Remove from oven and let sit for a couple minutes. Gently use a spoon to remove the "muffin like" creations.

Banana Nut Bread

Ingredients

1 1/2 cups whole wheat flour
3/4 cup ground flaxseed
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
3 very ripe, medium bananas, mashed
6 tbsp SPLENDA® brown sugar blend
3/4 tbsp lemon juice plus enough skim milk to make 3/4 cup (or use 3/4 cup buttermilk)
4 egg whites
1 tsp vanilla
3/4 cup chopped walnuts

Directions

Preheat oven to 350 degrees. Spray loaf pan with non-stick spray. Measure 1 tbsp lemon juice (freshly squeezed is best) into a measuring cup and pour in skim milk for a total of one cup. Do not stir. Allow to sit for 5 minutes. Alternatively, you can simply use 1 cup of buttermilk if you have this ingredient on hand.

In a large bowl, blend flour, flaxseed, baking powder, baking soda, cinnamon and salt and set aside.

Beat egg whites and sugar. Add bananas and vanilla and beat lightly.

Pour wet ingredients into dry ingredients and combine until well mixed. Add walnuts and stir until combined.

Pour mixture into loaf pan and bake 40 to 50 minutes.

Breakfast Burritos

1 tablespoon canola oil 1/2 small sweet onion, finely chopped

1 red bell pepper, finely chopped

1 small portabella mushroom, diced

4 eggs

1 cup egg substitute

2 tablespoons lowfat milk

Salt and pepper to taste 1/3 cup shredded Mexican blend cheese

Four 10-inch whole-wheat tortillas

Salsa to taste

1 ripe avocado, peeled, pitted, sliced

1. Heat the canola oil in a large nonstick skillet over medium-high heat. Cook the onions and peppers until they begin to soften, about 3 minutes.
2. Add the mushrooms, and cook them until soft, about 5 minutes.
3. Meanwhile, whisk together the eggs, egg substitute, milk, salt, and pepper. Reduce the heat to low, and add the egg mixture to the vegetable mixture, scrambling until cooked through, about 3 minutes.
4. Add the cheese, and stir it into the mixture until melted, about 1 minute.
5. Spread each tortilla with 1/4 of the scrambled eggs, salsa (to taste), and 1/4 of the avocado. Roll up the tortillas burrito-style and serve.

Per serving: Calories 399 (From Fat 462); Glycemic Load 9 (Low); Fat 18g (Saturated 4g); Cholesterol 213mg; Sodium 492mg; Carbohydrate 43g (Dietary Fiber 7g); Protein 23g.

Breakfast: Apple Oat Bran

1. Slice your favorite variety of apple into bite-sized pieces and simmer in three tablespoons of water for five minutes. 
2. Boil one cup of water; add 1/3 cup of oat bran, and cook over medium heat for three minutes. 
3. Add the apples and a teaspoon each of wheat germ and flax seed. 
4. Mix in a tablespoon of sliced almonds 
5. 1/2 teaspoon of brown sugar substitute before serving.

Dessert: Pear Crisp

Spray an 8 x 8 inch baking dish with non-stick cooking spray and set aside.

• 1/4 cup whole wheat flour 
• 2/3 cup rolled oats 
• 1/4 cup of brown sugar substitute
• one tsp. cinnamon 
• 1/4 cup canola oil 

1. Mix above ingredients until the consistency is crumbly. 
2. Combine six cored, peeled, sliced pears with a tablespoon of lemon juice, a teaspoon of powdered ginger, two tablespoons of sugar substitute and a tablespoon of whole wheat flour. 
3. Place the mixture in the baking dish. 
4. Cover the pears with the crumbly topping, and bake at 375° for 40 minutes