The G.I. Diet Clinic: Rick Gallop's Week-By-Week Guide to Permanent Weight Loss Paperback - 2007

Excerpt

Berry ­Crumble
This is one of Ruth’s favourite ­green-­light desserts. Though it’s ­best made with fresh berries during the summer, it’s also lovely ­with frozen ­fruit.

5 cups fresh or frozen berries, such as raspberries, blackberries, blueberries and sliced ­strawberries
1 large apple, cored and ­chopped
2 tbsp whole wheat ­flour
2 tbsp Splenda
1/2 tsp ground cinnamon

Topping:
1 cup large-­flake ­oats
1/2 cup chopped pecans or ­walnuts
1/4 cup brown ­Splenda
1/4 cup non-­hydrogenated soft margarine, ­melted
1 tsp ground ­cinnamon

1. Preheat oven to 350°­F.
2. In 8-inch square baking dish, combine berries and ­apple.
3. In bowl, combine flour, Splenda and cinnamon. ­Sprinkle over fruit and toss ­gently.
4. Topping: In medium bowl, combine oats, pecans, brown Splenda, margarine and cinnamon. Sprinkle over fruit ­mixture. Bake for about 30 minutes or until fruit is ­tender and top is ­golden.

Makes 6 ­servings.
Variation: Prepare as above and microwave on ­High for about 6 minutes or until fruit is tender. The top won’t ­get golden or crisp in the ­microwave.


Mini Breakfast ­Puffs
Ideal for rushed mornings, these muffin-­sized puffs are packed with ­nutrition.

1 tsp canola ­oil
1/4 cup diced ­onion
1 red pepper, ­diced
1 cup chopped ­broccoli
1 1/2 tsp fresh ­thyme
1/4 tsp each salt and freshly ground ­pepper
3/4 cup crumbled light feta ­cheese
1 1/2 cups liquid ­egg
1 cup skim ­milk
1/4 cup wheat ­bran
1/4 cup whole wheat ­flour

1. Preheat oven to 400°­F.
2. In ­non-­stick frying pan, heat oil over medium heat. ­Cook onion and red pepper for about 5 minutes or until ­softened. Add broccoli, thyme, salt and pepper; cover ­and steam for about 3 minutes or until broccoli is ­tender-­crisp ­and bright green. Divide mixture among 12 greased ­muffin tins.
3. Sprinkle cheese over top of vegetable mixture in each ­cup.
4. In bowl, whisk together liquid egg, milk, bran ­and whole wheat flour. Divide evenly over vegetable ­mixture. Bake for about 20 minutes or ­until golden, set and puffed. Let cool slightly before ­serving.

Makes 12 puffs, 6 to 8 ­servings.


Thai Red Curry Shrimp ­Pasta
The combination of curry spices, lime and cilantro are hallmarks of Thai ­cooking.

1 lb large raw shrimp, peeled and ­deveined
1 tsp Thai red curry ­paste
1 tbsp extra-virgin olive oil
4 cloves garlic, ­minced
2 large tomatoes, peeled, seeded and ­chopped
3/4 cup dry white ­wine
Zest and juice of 1 ­lime
1/4 tsp each salt and freshly ground ­pepper
2 tbsp chopped ­fresh cilantro
6 oz whole wheat spaghettini or ­linguine
Lime ­wedges

1. In bowl, toss shrimp with curry paste until well coated. Cover and ­refrigerate for at least 2 hours or up to 8 ­hours.
2. In large ­non-­stick frying pan, heat oil over medium heat. Cook garlic just until starting to turn golden, 1 to 2 minutes. Add tomatoes, wine, lime zest and juice, salt and pepper; bring to boil. Reduce heat and ­simmer until sauce reduces and thickens, about 8 minutes. Add shrimp and cook, stirring, until pink and firm, 3 to 4 minutes. Stir in ­cilantro.
3. Meanwhile, in large pot of boiling salted water, cook pasta until al dente, about 8 minutes. Drain and add pasta to shrimp mixture. Toss to coat ­with sauce. Serve with lime ­wedges.

Makes 4 ­servings.

Media reviews

Praise for The G.I. Diet:

“If you can understand a stoplight, you can lose weight on this amazing diet–eating your favourite green-light foods all the way.”
—Marilyn Linton, Toronto Sun

“Rick Gallop has found the key to permanent weight loss.”
—Edmund H. Sonnenblick, M.D., Former Chief of Cardiology, Albert Einstein College of Medicine, New York

“Stick to this diet and the pounds should pour off.”
—The Globe and Mail

“This diet is definitely the one that can help readers not only control weight but also help prevent cancer and heart disease.”
—Elizsabetta Politi, M.P.H., R.D., C.D.E., Nutrition Manager, Duke University Diet & Fitness Centre