CRANBERRY APPLE CRISPThis cranberry apple crisp can be served in place of your typical high GI holiday dessert. It contains lower GI foods, such as apples, rolled oats and spelt flour, and can also be served with your ice cream of choice (optional).Serves: 4-6Ingredients:Filling:3 cups apple*, peeled and chopped 2 cups frozen cranberries, defrosted 3 tablespoons spelt flour ½ teaspoon cinnamon ½ cup maple syrup*A local tart apple is bestTopping:½ cup rolled oats ½ cup spelt flour ½ teaspoon cinnamon 1/3 cup brown sugar ½ cup pecans, chopped 1/3 cup vegetable oil (e.g. canola oil)Instructions:Preheat oven to 350 degrees F. In a large bowl combine apples, cranberries, flour, cinnamon and maple syrup. Pour into baking dish (11 x 7 inch) greased with cooking spray. In a separate bowl combine the topping ingredients. Sprinkle topping mixture evenly over

SIMPLE LOW GI FRIENDLY HOLIDAY DISHESThe holiday season is a time of year filled with an assortment of high GI foods and dishes, including sides like mashed potatoes and various desserts. Here is an alternative low GI recipe that is easy to make and can be added or served in place of your typical holiday dishes. Enjoy!MAIN: STUFFED SQUASHThis version of stuffed squash is a healthy holiday dish that can be served as both a main and a side dish. It is vegetarian friendly (can be modified to be vegan) and contains several low GI foods, including squash, quinoa and chickpeas.Serves: 4IngredientsAcorn or Butternut squash:2 acorn or butternut squash 2-3 tablespoon olive oil ¼- ½ teaspoon saltStuffing:½ cup quinoa, rinsed 1 cup water ¼ cup dried cranberries (reduced sugar if possible) ¼ cup toasted pepitas ½ can

SIDE: LENTIL POMEGRANATE SALADThis festive hearty salad includes low GI foods, such as lentils and pomegranate, and makes a great addition to any holiday dinner.Serves: 4-6IngredientsSalad:4 cups spinach (or other salad green of choice) 2 cups cooked lentils 1 cup toasted walnuts, chopped 1 small red onion, chopped 1 cup fresh pomegranate seedsVinaigrette:¼ cup olive oil ¼ cup fresh lemon or lime juice 1 teaspoon fresh thyme leaves, chopped 1 teaspoon honey 1 teaspoon cumin Dash of salt and pepperInstructions:In a small bowl whisk together olive oil, lemon/lime juice, thyme, honey, cumin, salt and pepper. In a separate bowl combine spinach, lentils, toasted walnuts, onion and pomegranate seeds. Mix the vinaigrette with the salad ingredients. Serve and enjoy! Recipe by Effie Viguiliouk, MSc

Ingredients200 g wholewheat spaghetti ½ cup mixed vegetables ½ cup onion, chopped ½ tsp garlic, crushed 60 g lean ground beef 1 tsp oil 1 tsp low-fat cottage cheese Salt and pepper Boiled water Parmesan CheeseDirectionsBoil spaghetti 'al dente', strain and set aside. While paste boils, sauté onion and garlic in oil. Add ground beef. Season with salt and pepper. Add vegetables. Add boiled water as needed and allow to simmer. Stir in cottage cheese. Serve spaghetti with sauce on top. Garnish with a little parmesan as desired.

IngredientsLentil macaroni200 g macaroni 125 ml low-fat milk ½ cup brown lentils ½ tsp garlic, crushed 1 tsp oil ¼ tsp cumin ¼ tsp curry powder 2 bay leaves Salt ½ cup carrots, chopped small ½ onion, chopped (an alternative of green peppers/spring onion can be used if desired) small can of chopped tomatoesDirectionsCook macaroni in salted water, slightly undercooked. It will continue to cook in step 5. Strain and set aside. Cook brown lentils and carrots in salted water. About 10-15 minutes.  Strain and set aside. Add oil to a pan and fry the chopped onions and garlic. Add cooked brown lentils, macaroni, canned tomatoes, a pinch of salt, cumin, curry powder, bay leaves to the onion and garlic mix. Add water as needed. Simmer till all ingredients are warm. Serve and enjoy!

[caption id="attachment_11736" align="alignnone" width="848"] Serves 4[/caption]Ingredients1 bunch of kale 200 g brown rice with lentils 1 gem squash or squash of choice 2 chicken breasts 1 tbsp light margarine Lemon juice Salt and pepper Cayenne pepper 1 tsp honey Spray and Cook non-stick spray Boiled water 1/4 cup pecansDirectionsRiceBoil rice and lentils in salt water until cooked.Gem SquashCut gem squash into 2 halves, boil in salted water until soft. Margarine may be added into gem squash halves. Dice the inside of the squash and scoop out of skin. Set aside.ChickenSpray pan with Spray and Cook. Add chicken, water, lemon juice, salt, pepper and cayenne pepper to pan. Cook chicken till soft. Cut into strips.KaleRinse kale and pat dry with paper towel. Rough chop into bite sized pieces Add tablespoon of oil to non stick pan

Ingredients1 large potato with skin, boiled and mashed 1 cup mixed vegetables 60 g extra lean ground beef 5 ml oil 10 ml light margarine or butter ½ tsp garlic Boiled water Salt and pepper Herbs Low-fat milkDirectionsCook ground beef and garlic in oil until golden brown. Add a little water to create a sauce. Season with salt and pepper and herbs of choice. Add mixed vegetables and allow to simmer. Pour mixture into a deep oven-proof container. Add low-fat milk, margarine, salt and pepper to make mashed potato Spread potato mixture over meat mixture. Bake in the oven for 15 to 20 minutes until lightly browned.

 Ingredients50 g brown rice with lentils 1 medium potato with skin, boiled and cubed ½ cup onion, chopped ½ cup carrot with skin, grated 60 g chicken breast, cut into strips 1 tsp canola oil 125 ml low-fat milk or unsweetened coconut milk ½ tsp garlic, crushed ½ tsp ginger 1 tsp sweetener of choice ½ tsp curry ¼ tsp nutmeg ¼ tsp cuminMethodFry onion and garlic in oil until golden brown. Add chicken pieces and cook till soft and tender. Add milk. Add spices (ginger, sweetener, curry, nutmeg and cumin). Serve with lentil rice.

Ingredients2 pieces skinless, boneless chicken breast cutlets 1 yellow squash 6-8 mushrooms, quartered 2 tbsp extra virgin olive oil 1½ tsp poultry seasoning 1½ tsp minced garlic ¼ cup cilantro ½ cup parsley ¼ cup lime juice 1 tbsp paprika 1½ dashes pepper 1 dash salt ½ cup chopped scallions 2½ Italian roma tomatoes 2 large zucchini 30 ml white wineDirectionsTo prepare, slice zucchini and yellow squash into 2.5 cm sections. Dice tomatoes. Mince garlic, parsley, scallions and cilantro. Combine diced tomatoes with cilantro, scallions, salt and pepper to create salsa topping. Season chicken breast cutlets with seasoning, paprika and parsley. Begin to warm garlic & extra virgin olive oil in sauté pan. When garlic aromas become apparent, add seasoned chicken cutlets and add white wine. Sauté chicken in pan until chicken is ¾ done. At that point,

 Ingredients2 tbsp honey 1 tbsp distilled white vinegar 500 g boneless skinless chicken breast 2 tbsp sliced green onions 2 tbsp lite soy sauce 1 tbsp extra virgin olive oil 1 tbsp cornstarch ¼ tsp ground cayenne pepper ¼ cup chicken broth 1 clove garlic 1 tsp grated ginger root 1 medium red bell pepper, cut into piecesDirectionsIn a medium sized bowl, combine the soy sauce, vinegar, cornstarch, honey and red pepper. Set aside. Heat a large skillet over high heat. Add the olive oil and rotate the skillet until completely covered. Add the chicken, garlic and ginger root. Continue cooking for 6 minutes or until chicken is cooked throughout. Add the bell pepper pieces and continue cooking for an additional minute. Pour the broth mixture to the skillet. Cook and stir for 1 minute or until the