Low Glycemic Index Recipes with Beans - Pulse Canada

for your healthpulse recipesLOW Glycemic Index TREATSAdapted from the New Glucose Revolution Low GI Vegetarian Cookbookby Dr. Jennie Brand Miller, Kaye Foster-Powell, Kate Marsh with Philippa SandallChocolate Chip Oat Cookies½1 eggcup cooked or canned white beans (navy beans),drained and rinsed2 tbsp canola oil¾cup packed brown sugar1 tsp vanilla½cup semi-sweet chocolate chips1 1 ⁄3 cups regular rolled oats¾½cup whole wheat flourtsp baking soda1. Preheat oven to 375°F. Line a cookie sheet withparchment paper.2. Purée beans with egg until smooth in blender.3. In a medium bowl, beat canola oil, sugar and vanilla usingelectric mixer until smooth. Add bean and egg purée andcontinue beating until well combined.4. Add chocolate chips and oats and use wooden spoon tocombine. Sift together flour and baking soda over wetmixture and stir until well combined.5. Drop by rounded teaspoon, 2 inches apart on preparedcookie sheet and flatten slightly. Bake for 15 minutes.Makes 24 cookiesFor larger cookies: Drop by rounded tablespoon on preparedcookie sheet and bake for 22 minutes.Nutrition Information (Per cookie):Energy (calories) 89, Fat 2.8 g, Saturated Fat 0.8 g, Carbohydrates 15 g,Fibre 1.2 g , Protein 1.7 g, Sodium 29 mgPulses are a great fit for a healthy eatingpattern as recommended by the USDA’s foodpyramid (My Pyramid) and Canada’s FoodGuide to Healthy Eating.Maintenance of blood sugar levels within a normalrange is important for good health. Foods with a lowerglycemic index (GI), including pulses, raise blood sugarless than foods with higher GI.The 2005 Dietary Guidelines for Americans,developed by the USDA, recommend eatingthree cups of legumes per week, includingbeans, peas, lentils and chickpeas.

for your healthpulse recipesLOW Glycemic Index TREATSAdapted from the New Glucose Revolution Low GI Vegetarian Cookbookby Dr. Jennie Brand Miller, Kaye Foster-Powell, Kate Marsh with Philippa SandallCranberry Chocolate Almond Biscotti½cup berry sugar2 eggs1 ¼ cup black bean flour*1⁄ 3 cup cocoa powder2 tbsp orange zest¼cup dried cranberries1 ⁄3 cup slivered almonds* Can be found in some grocery stores (Bob’s Red Mill brand) or in driedbulk food stores1. Preheat oven to 350°F. Line a cookie sheet withparchment paper.2. Using electric beaters, beat the sugar, eggs and vanillatogether for 3 minutes, or until thick, pale and increasedin volume. Add the orange zest and mix in. Stir in thebean flour and cocoa powder with a wooden spoon andmix until almost combined. Add the orange zest, driedcranberries, almonds and mix until well combined.3. Divide the mixture in half and shape into 2 logs about6-8 inches long. Place on the prepared tray and flattenslightly to make log 1 ½ inches thick. Bake for 20 minutes,or until firm. Remove from the oven and allow to coolcompletely.4. Preheat oven to 275°F. Cut the logs on the diagonalinto slices about ½ -¹∕ ³ inch thick. Spread out in a singlelayer onto cookie sheets and bake, turning once, for20 - 25 minutes. Transfer biscotti to wire racks to coolcompletely before serving. They can be stored in airtightcontainer for up to 1 month. Biscotti can be stored forlonger when kept in the freezer.Makes 18 biscotti.Nutrition Information (Per biscotti):82 Calories; 3 g Protein; 2 g Fat; 0 g Saturated Fat; 20 mg Cholesterol;15 g Carbohydrates; 2 g Fibre; 7 mg Sodium; 209 mg Potassium;1 mg Vitamin C; 45 mcg Folate; 22 mg Calcium; 1 mg Iron.For more information andgreat recipes seewww.pulsecanada.comThis material has been made possiblethrough Canada’s Agricultural PolicyFramework (APF), a Federal-Provincial-Territorial initiative.CHICKPEASBEANS PEAS LENTILS