The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) by Carrie S. Forbes Page A

large tomato, seeds removed and chopped
    1 small cucumber, sliced
    1 medium green bell pepper, seeded and cut into rings
    1 ⁄ 2 cup feta cheese
    1 ⁄ 4 cup red wine vinegar
    Juice of 1 lemon
    1 tablespoon Italian seasoning
    Salt and pepper, to taste
    1 ⁄ 4 cup extra-virgin olive oil
    2 teaspoons capers
    16 kalamata olives
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Feta Is “Betta”
    Greek shepherds have been making feta cheese for centuries. Originally made from goat’s or sheep’s milk, feta today is produced from pasteurized cow’s milk. In Greece, feta cheese is served in restaurants and homes as a garnish on various types of fresh salads.
Place the lettuce, tomato, cucumber, bell pepper, and feta in a large bowl.
To make the dressing, whisk the vinegar, lemon juice, Italian seasoning, salt, and pepper in a small bowl; mix in the olive oil.
Coat the vegetables with the dressing.
Place the salad on plates. Top with capers and olives.
    Per Serving: Calories: 228 | Fat: 7 g | Protein: 5 g | Sodium: 799 mg | Fiber: 3 g | Carbohydrates: 20 g | Sugar: 1 g | GI: Low

Cucumber Salad with Yogurt and Dill
    This cool and refreshing salad pairs well with a spicy grilled meat for a relaxing summer barbecue.
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    INGREDIENTS | SERVES 2
    2 large cucumbers
    1 cup plain low-fat yogurt
    1 tablespoon white wine vinegar
    2 tablespoons finely chopped fresh dill
    Salt and pepper, to taste
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Making a Cucumber Raita
    This recipe may be modified to make raita, an Indian cuisine condiment. Chop the cucumber into 1 ⁄ 4 " cubes. Substitute 2 tablespoons chopped mint leaves for the dill; add a minced garlic clove and cayenne pepper to taste.
Wash and peel the cucumbers; chop into 1 ⁄ 4 "-thick slices.
In a medium bowl, combine the cucumber with the yogurt, vinegar, dill, salt, and pepper.
Serve chilled.
    Per Serving: Calories: 109 | Fat: 2 g | Protein: 8 g | Sodium: 625 mg | Fiber: 2 g | Carbohydrates: 14 g | Sugar: 5 g | GI: Low

Mediterranean Tomato Salad
    Use juicy tomatoes for this recipe, such as heirloom or beefsteak. You can substitute orange bell pepper for the yellow if needed.
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    INGREDIENTS | SERVES 4
    2 cups sliced tomatoes
    1 cup peeled and chopped cucumber
    1 ⁄ 3 cup diced yellow bell pepper
    1 ⁄ 4 cup sliced radishes
    1 ⁄ 4 cup chopped flat-leaf parsley
    1 garlic clove, finely minced
    1 tablespoon lemon juice
    3 tablespoons extra-virgin olive oil
    2 cups torn baby spinach leaves
    Salt and pepper, to taste
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Toss the tomatoes, cucumbers, bell pepper, radishes, and parsley in a large salad bowl.
Sprinkle the garlic, lemon juice, and oil over the salad. Toss to coat. Salt and pepper to taste. Split the spinach among four plates and top with the salad. Serve immediately.
    Per Serving: Calories: 131 | Fat: 10 g | Protein: 2.5 g | Sodium: 71 mg | Fiber: 2.5 g | Carbohydrate: 7 g | Sugar: 3 g | GI: Low

Baby Vegetable Salad
    Use the smallest vegetables available for this salad. Garnish with spicy prosciutto and sweet fennel.
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    INGREDIENTS | SERVES 4
    1 ⁄ 4 cup olive oil
    2 cloves garlic, minced
    12 tiny fresh white onions, peeled
    1 pound tiny haricots verts (French green beans)
    1 bulb fennel, trimmed and thinly sliced
    5 ounces small white button mushrooms
    8 baby carrots
    1 ⁄ 4 cup Champagne vinegar
    1 ⁄ 4 cup shredded fresh basil
    1 ⁄ 4 cup shredded fresh parsley
    Salt and pepper, to taste
    1 ⁄ 2 cup stemmed, loosely packed watercress
    1 head lettuce, shredded
    1 ⁄ 2 pound currant or grape tomatoes
    1 ⁄ 2 pound Black Forest ham, chopped
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In a large sauté pan, heat the olive oil over medium-low and sauté the garlic, onions, haricots verts, fennel, mushrooms, and carrots until the haricots verts and carrots are crisp-tender, about 4–5 minutes.
Stir in the Champagne vinegar, basil, and parsley. Sprinkle with salt and pepper to taste.
When the vegetables are at room temperature, arrange the watercress and lettuce on serving plates and spoon on the vegetables. Add tomatoes. Sprinkle with the ham and serve.
    Per Serving: