Low-Glycemic Recipes

Low-Glycemic Pumpkin Pie

Ingredients:

Crust:

  • 1 1/2 c. almond flour
  • 3 tbsp. coconut flour
  • 1/4 tsp. baking powder
  • 1/4 tsp. kosher salt
  • 4 tbsp. butter, melted
  • 1 large egg, beaten

Filling:

  • 1 (15-oz.) can pumpkin puree (not pie filling)
  • 1 c. heavy cream
  • 1/2 c. packed keto-friendly brown sugar, such as Swerve
  • 3 large eggs, beaten
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1/4 tsp. ground nutmeg
  • 1/4 tsp. ground cloves
  • 1/4 tsp. kosher salt
  • 1 tsp. pure vanilla extract

Whipped cream, for serving (optional)

Method:

  1. Preheat oven to 350°. 
  2. In a large bowl, whisk together almond flour, coconut flour, baking powder, and salt. Add melted butter and egg and stir until a dough forms. Press dough evenly into a 9” pie plate, then use a fork to poke holes all over crust.
  3. Bake until lightly golden, 10 minutes, Fill with parchment and pie weights or raw beans if available.
  4. In a large bowl, whisk together pumpkin, cream, brown sugar, eggs, spices, and vanilla until smooth. Pour pumpkin mixture into par-baked crust.
  5. Bake until filling is slightly jiggly in the middle and crust is golden, 45 to 50 minutes.
  6. Turn off oven and prop door open. Let pie cool in oven for 1 hour, then refrigerate until ready to serve (this helps prevent cracking). Serve with whipped cream, if desired.

Mashed Cauliflower

Yield: 4 servings

Ingredients:

  • 1 large (2-pound) cauliflower, coarsely chopped
  • 2 c. whole milk
  • 2 cloves garlic, smashed and peeled
  • 4 sprigs fresh thyme, plus more leaves for garnish
  • Kosher salt, to taste
  • 3 tbsp. sour cream
  • Black pepper, to taste

Method:

  1. In a medium saucepan, combine the cauliflower, milk, garlic, thyme and 1 teaspoon salt; heat over medium-high. When the mixture begins to bubble around the edges (you don’t want it to come to a full boil), reduce the heat to low and let it simmer, stirring occasionally, until the cauliflower is very tender, 10 to 15 minutes.
  2. Place a colander over a bowl, then drain the cauliflower, catching the milk in the bowl. Discard the thyme sprigs. Return the cauliflower and garlic to the pot. Mash the cauliflower using a potato masher, or use an immersion blender to purée until smooth. Add the reserved milk 1 tablespoon at a time, mashing or blending in between, until the cauliflower reaches desired consistency. (You’ll use about about ¼ cup of milk.)
  3. Stir in the sour cream, then season to taste with salt and pepper. Garnish with additional thyme leaves.

Low-Glycemic Gravy

Ingredients:

  • 4 tbsp. butter
  • 1 c. turkey pan drippings
  • 2 c. low-sodium chicken or turkey broth
  • 2 tsp. Worcestershire sauce
  • 1 tsp. garlic powder
  • Kosher salt, to taste
  • Freshly ground black pepper, to taste
  • 1/2 tsp. xanthan gum*

Method:

  1. In a medium skillet over medium heat, melt butter. Slowly add pan drippings and broth, whisking until smooth. Bring to a boil, then add Worcestershire and garlic powder and season with salt and pepper. Reduce heat and let simmer 10 minutes. 
  2. Add xanthan gum and whisk to combine. Let simmer another 5 to 10 minutes until starting to thicken. Gravy will thicken more as it cools. 
  3. If gravy is too thick, thin with more broth as necessary. Serve warm.

* If xanthan gum cannot be found, you can use arrow root powder mixed with a little water. Start with 1 tsp. and increase as needed.

Roasted Brussels Sprouts

Yield: 4 servings

Ingredients:

  • 1½ lbs brussels sprouts
  • ¼ c. bacon fat
  • Kosher salt and black pepper, to taste
  • Red-pepper flakes, to taste

Method:

  1. Heat oven to 400. 
  2. Trim the ends of the brussels sprouts, and remove all yellowing exterior leaves. Halve the sprouts (unless they're very small). Put the sprouts in a large bowl, and toss with the bacon fat, and season well with salt and pepper.
  3. Pour the sprouts onto a sheet pan and roast in the oven for 30 to 40 minutes, shaking the pan occasionally to brown the vegetables evenly, until crisp on the outside and tender within. 
  4. Sprinkle a little more salt on them and, if you like, red-pepper flakes.

* If you cooked bacon to render the fat you and crumble the bacon into the brussels sprouts for extra flavor and texture