Scalloped Tomatoes over Whole Grains

You need to know which foods you should be eating and which ones to avoid on the low glycemic eating plan. The good carbs such as fruits, vegetables, legumes and whole grains are perfect for this plan. Legumes and whole grains are less processed and more in their natural state. They take longer to digest and are kinder to your blood sugar and insulin levels. Also lean meats, poultry, seafood, eggs, low fat dairy products like skim milk, low fat or non fat yogurt, low fat cheese, and unsalted nuts form the backbone of this healthy way of eating. Don't overdo it on the nuts though. Count them out and while you're losing weight eat 12 nuts as a snack with a piece of fruit. There a few foods you need to cut back on or eat sparingly. This way of eating is a low glycemic or low sugar plan, so the first thing you need to cut way back on is white refined sugar. All forms of refined sugar including white granulated sugar, brown sugar, honey, molasses, corn syrup and maple syrup are offenders and should be avoided. High fructose corn syrup is in most processed foods, so look at the list of ingredients. If a food contains high fructose corn syrup don't buy it. Additionally white bread, white flour, white potatoes and white rice are highly processed and refined foods that move through your digestive tract quickly and dump a load of glucose in the bloodstream. This drives up your insulin, and your fat cells get bigger, and you gain weight. So leave off those foods. There are a few other fruits and vegetables that you should avoid for now; beets, parsnips, corn, watermelon, pineapple, banana are on that list. Don't worry; you won't go hungry. You can have sweet potatoes and a huge array of fruits and vegetables.
Getting Started: Once you have decided to give the low glycemic diet a try you need to know how to shop for food. Start reading the list of ingredients when you're in the grocery. You'll be amazed at how much sugar there is in barbecue sauce, spaghetti sauce and cereals. Look for the brand that has the least amount of sugar and try it. As for cereals read the list of ingredients and stay with the cereals that have 3 grams of sugar or less in them. Whole grain cherrios, shredded wheat, Uncle Sam's are all in that catagory. When you buy breads be careful not to buy bread that lists "enriched wheat flour" in the ingredients. Enriched wheat flour means white flour, and you don't want that. Look for whole wheat flour and other whole grains at the beginning of the list of ingredients. This is the kind of bread you want to buy. Get a big bag of brown rice, a couple of sweet potatoes, fresh fruits and vegetables and a box of whole grain crackers like low salt Triskets. Pick up a bag of whole wheat pasta, and now you're in business.

The following recipe is also from my upcoming book Eating Your Way to Healthy Living.

Scalloped Tomatoes over Whole Grains
This is a great meatless entree that combines nutritious whole grains with a delectable tomato scallop. Every summer I grow Parks Whopped tomatoes, and this variety is the best tasting tomato I've come across. Using homegrown tomatoes in this recipe rockets its taste to the nth degree, but you can also use canned tomatoes with good results.

• 1 cup mixed uncooked whole grains. Can use whole wheat berries or Kashi 7 whole grains and sesame.
• 2 onions, chopped
• 2 tablespoons olive oil
• 8 ounces fresh mushrooms, sliced
• Salt and pepper to taste
• 6 medium tomatoes or 1 (16-ounce) can no salt added tomatoes, drained and cut into large pieces
• 1 sweet yellow pepper
• 2 stalks celery, cut into slices
• 2 cloves garlic, crushed in garlic press
• 1 handful fresh basil, chopped
• 1 tablespoon whole wheat flour
• 1 teaspoon Splenda sugar substitute
• Grated Parmesan cheese

Follow these directions.

1. Cook one of the chopped onions and the mushrooms in 1 tablespoon olive oil over medium heat in a large skillet. Cook for a few minutes until onions and mushroom are soft and cooked. Add whole grains to skillet with the onions, and stir often over medium heat for 2 minutes to toast the grains. Add 2 cups water, salt and pepper to the grains. Cover, and bring to a boil. When the water boils turn the heat down to low, and cook for 30 minutes or until water has cooked out.
2. While the grains are cooking start on the tomatoes. In a separate skillet heat the remaining tablespoon oil and cook the remaining chopped onion, crushed garlic, celery and yellow pepper. Cook for a few minutes over medium heat until the vegetables are partially done. If you are using fresh tomatoes cut them into large pieces and let them drain in a colander before adding them to the skillet.
   
3. Add drained tomatoes, chopped fresh basil, 1 teaspoon Splenda, salt and pepper to the skillet, and stir well.
4. Go very light on the salt. You can always add a little more. Cook tomatoes uncovered over medium heat for 5-10 minutes. Add 1 tablespoon whole wheat flour and stir into the tomatoes. Cook over low heat for another 2 minutes. Spread the cooked whole grains on the bottom of a baking dish that has been sprayed with cooking spray. Spoon the tomatoes evenly over the top of the grains. Sprinkle grated Parmesan cheese over the tomatoes. Bake in a 375 degree oven for 25 minutes or until it is browned and bubbly.

Serves 4.