Salmon patties with a kick

Salmon patties with a kick

I grew up on salmon patties.  I recently started making them again for my family since they offer great lean protein and are just as scrumptious as you want them to be.  I changed up my recipe a bit and added a few special herbs and spices.  

Check out this post for the recipe.

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Easy Basil Pesto (Dairy Free/Vegan)

Easy Basil Pesto (Dairy Free/Vegan)

Sometimes you want a break from the same ol' pasta.  Pesto is perfect because you can use it in all of the same ways you would a red sauce.  

I use it as a base to make pizza, over pasta, in eggs and spread on bread for sandwiches. 

Check out this post for an easy, delicious, dairy free basil pesto recipe.

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Quinoa with roasted artichokes, zucchini, sundried tomatoes and olives

Quinoa with roasted artichokes, zucchini, sundried tomatoes and olives

Don't you just love Mediterreanean flavors?  I was looking for a dish that would give me lots of good protein with incredible flavors that I love.   So, I thew together a Mediterreanean quinoa recipe that is filling yet light at the same time... perfect for Summer.  

Check out the post for the ful recipe.

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Savory & Tasty Jamabalaya Recipe



I spent 5 years living in The Big Easy and every now and then I get a hankering for some good ol' Jamabalaya.  I miss the creole flavor and satisfying layers in New Orleans food.  When I want comfort food, this is my go to.  The recipe I use is adapted from, I Love Trader Joe's Cookbook.  

Yes, this is low glycemic but still full of carbohydrates.  Make sure you don't lay up after this one.  Go walk around the block or something to use the food fuel.  



  • 2 tbs olive oil
  • 2 tbs grape seed oil
  • 1 sweet onion, chopped
  • 1 green bell pepper, chopped
  • 2 celery ribs, chopped
  • 3 green onions, chopped
  • 6 cloves of garlic, chopped
  • 1 jalepeno, chopped
  • 1 tsp red pepper flakes
  • 1/2 tsp dried thyme, (1/4 tsp fresh)
  • 1/4 tsp dried oregano
  • 1/4 tsp cumin (optional)
  • 1/2 tsp salt (optional)
  • 1 12.8 oz chicken or turkey andouille sausage, sliced 1/2 in thick
  • 2 1/4 cups (organic) chicken broth
  • 1/2 c white wine
  • 1, 15 oz can of chopped tomatoes, in juice
  • 3 c brown rice
  • 1 pound raw medium shrimp, peeled
  • 1 c (organic) cooked chicken (optional)


Heat both oils in a large pot or dutch oven and add onion, bell pepper and celery.   Saute until fragrant.  Add the green onions, garlic and jalapeno and saute for 3 minutes.  Add red pepper flakes, thyme, oregano, cumin and salt and saute vegetables for about 5 minutes. Add sausage, chicken broth, wine and tomatoes and bring to a boil.  Mix in rice and return to a boil.  Reduce heat to low, cover and simmer for 20 minutes.  Uncover and add in shrimp and chicken if desired.  Cover and remove from heat to let stand for 10 minutes.  Check to see that shrimp has turned pink and is cooked through.  Recover if needed for finish shrimp.  Enjoy with chopped green onions on top.

The Glycemic Index explained and food list

high glycemic blood sugar roller coaster vs. low glycemic blood sugar stability chart

high glycemic blood sugar roller coaster vs. low glycemic blood sugar stability chart

Low glycemic eating is a really simple way to keep your weight in check, achieve sustained energy, stabilize your blood sugars and keep inflammation down in the body.

The glycemic index ranks foods on a scale of 0-100, 100 being pure glucose which immediately spikes your blood sugar. 

Foods ranked 55 and below are low glycemic.

Foods 70 and above are high.  Medium glycemic foods are in the middle. It's advantageous to stick with low glycemic foods to get off the sugar hi-lo roller coaster!  Your body is not happy when your glucose spikes and you do not use the energy.  It's even more upset when it soon after crashes down.  Over time this can make your cells insensitive to glucose utilization and cause major problems.  

In the short term you may find yourself hungry mid day with low energy and a slow metabolism.  Your body then craves carbohydrates or sweets to get the sugar rush again.  

Switching to low glycemic eating will help stabilize your blood sugar, improve your metabolism, reduce sugar cravings and help shed weight.


Now, regarding this list... you don’t have to get too caught up in the numbers!  There are very, very few fruits and veggies on the high glycemic list and most are low glycemic.  Furthermore, most whole grains are low glycemic. 

What you really have to watch are foods that are made from refined and processed white flour products and sugars. 

I always advise my patients to steer clear of white: bread, potatoes, snack goods as well as sugary desserts treats.  Just so you are familiar, please find the glycemic index list below for your reference.

Glycemic Food List


  • Pearled barley, cooked 28
  • Barley flour bread  34
  • Rye kernel bread  41
  • Buckwheat, cooked 45
  • Barley kernel bread    45
  • Corn tortillas 46
  • Cracked wheat 46
  • Buckwheat bread  47
  • Spaghetti, whole meal 48
  • Spaghetti 49
  • Rye bread  50
  • Oat bran bread  50
  • Oatmeal  52
  • Quinoa 53
  • Multi-grain bread 53
  • Rice noodles, cooked 53
  • Oatmeal (rolled oats) 55
  • Sweet corn  55
  • Whole meal barley 56
  • Wild rice     57
  • Whole meal spelt bread 63
  • Couscous  65
  • Oat bread 65
  • Muesli 66
  • Millet, boiled  67
  • Brown rice, boiled   68
  • Taco shells 68
  • Cornmeal 68
  • White Rice, boiled  73
  • Whole wheat bread   74
  • White flour bread 75
  • Oatmeal (one-minute) 79
  • Rice cakes 82
  • White rice, boiled 83


  • Grapefruit 25
  • Apples, Dried 29
  • Prunes   29
  • Apricots, Dried 30
  • Apples, Raw 36
  • Pears  38
  • Plums 39
  • Strawberries 40
  • Oranges 42
  • Apricots, Raw 46
  • Grapes 50
  • Kiwi 52
  • Bananas 53
  • Pineapple 59
  • Papaya 60
  • Figs, dried 61
  • Raisins 61
  • Cantaloupe 68
  • Watermelon 76

Starchy Vegetables

  • Carrots, peeled, boiled 33
  • Carrots, raw, diced 35
  • Sweet potatoes, boiled 46
  • Potatoes, boiled  49
  • Yams 54
  • Beets 64
  • French fries 64
  • Potatoes, Mashed 83
  • Potatoes, Baked 111


  • Lentils, red, cooked 21
  • Split peas, yellow, cooked 25
  • Lentils, green, cooked         30
  • Kidney beans 31
  • Garbanzo beans, cooked 31
  • Navy beans, cooked 35
  • Pinto beans, dried, boiled 39
  • Pinto beans, canned 45


  • Cheese   0
  • Greek yogurt 12
  • Whole fat milk 31
  • Yogurt, low fat, plain 35
  • Skim milk 36
  • Yogurt, low fat with fruit 47


  • Stevia   0
  • Agave syrup* 15
  • Fructose 18
  • Raw honey 30
  • Barley malt syrup 42
  • Sugar cane juice 43
  • Maple syrup 54
  • Evaporated cane juice 55
  • Black strap molasses 55
  • Turbinado sugar 65
  • Pasteurized honey 71
  • Corn syrup 75
  • Sucrose (white sugar) 80
  • Brown rice syrup 85
  • High fructose corn syrup 87
  • Glucose 100