11/9/2013: Gluten-Free and Low Glycemic



Typically, the consumer is forced to make a choice: eat Gluten-free, or Low Glycemic–not both.  Best-selling author Debbie Johnson (Think Yourself Thin) proves you can have your cake and eat it too (literally!) with her cookbook Fun with Gluten-Free, Low Glycemic Food.  Johnson’s recipes can be readily adapted for food allergies or preferences of almost any kind, without sacrificing taste or satisfaction.  Here’s an example:


Even though this recipe has no milk whatsoever, it is very rich and creamy if not over-baked.
Makes: One 9″ pie

Gluten-Free Crust

  • 2 Tbsp Ghee
  • 1⁄4 tsp Celtic Sea Salt
  • or 1⁄4 tsp Pink Himalayan Salt 1 tsp Kuzu for firmer crust
  • or 1 tsp Arrowroot Powder for firmer crust 1⁄4 cup Amaranth flour
  • 3⁄4 cup Pecan Meal (my favorite), finely ground
  • —you may buy or grind your own in blender or Almond Meal/flour, finely ground
  1. Melt Ghee or Coconut Oil on low heat. Melt in pie pan, if you want to wash fewer pans.
  2. Mix Almond Meal and Flour, Salt and Kuzu, if you use it, right in pie pan. Important Note: Mix until mixture clumps together, so the Oil spreads evenly and mixture presses well into pan and stays more firm.
  3. Press into pie pan.


  • 1 inch organic Ginger Root, sliced in about ¼ inch slices,
  • ½ cup purified Water
  • 3 organic or free-range Eggs
  • 2 cups organic canned (check label to make sure it is
  • 100% Pumpkin and does not have other ingredients)
  • or 2 cups organic fresh Pumpkin, baked and mashed
  • or for natural sweetness, 1 cup Pumpkin and 1 cup Squash
  • or Sweet Potato, baked and mashed
  • ½ tsp Stevia of choice and ½ cup Raisin Sauce (p. 42,79 or 91)
  • 1 Tbsp Quinoa flour
  • ½ tsp Celtic Sea Salt
  • or ½ tsp Pink Himalayan Salt
  • 1 tsp organic Cinnamon
  • ½ tsp organic Nutmeg
  • ½ tsp organic Allspice
  • 1 tsp organic Vanilla Extract (optional)
  • or 1 tsp vanilla flavor (Celiacs may not tolerate extract)
  • or fresh organic Vanilla Bean
  1. Blend in blender: Ginger Root, Raisin Sauce and Water, then pour into saucepan.
  2. Bring Ginger mixture to a boil while doing next step.
  3. In a separate heat-proof bowl, mix together remaining ingredients.
  4. Add boiling Ginger mixture to dry ingredients and pour into 9″ pie shell.
  5. Bake 400 °F for 15 minutes (375 °F for 30 minutes). Check. Best if not too firm.

Below is a video our guest, Debbie Johnson did with a recipe for Gluten-Free, Low Glycemic Coconut Truffle



Rob is a Specialist in Fitness Nutrition, certified by the ISSA and is currently pursing a nutritional sciences degree with plans on becoming a Registered Dietitian. He is also a member of the Obesity Action Coalition and a volunteer for the Weight Loss Surgery Foundation of America. As a personal nutritional coach with Positively Healthy, Rob helps his clients make small, realistic changes to their eating and exercise habits that add up to positively healthy results.

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