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I recently received a review copy of the Glycemic Index Cookbook for Dummies, by Meri Raffetto, RD, and Rosanne Rust, MS, RD, LDN. Meri's name may sound familiar to some of you, as she also wrote the Glycemic Index Diet for Dummies.

This followup book is a nice practical guide to putting the principles of the glycemic index into action. I like this. I can't tell you how many times I've spoken to groups of women with PCOS who can repeat the many sound principles of diet for PCOS, as if they have more education than I do on the topic, but look at me like a deer in the headlights at the end of the presentation when I ask,"OK, now what are you all cooking for dinner?"

What really matters is not how much you KNOW about what to eat, but how often you EAT based on what you know. This book transitions you from theory into practice.

This book is not lacking in theory, however. It nicely distinguishes between low-glycemic foods and a low-glycemic diet, for example. You don't always get both with the same food choice.

The authors are also very good about discussing in detail the many factors besides diet (like stress, binge eating, not attending to portion sizes, for example), that can interfere with good blood glucose control.

Once they make sure you're on board with the principles of low-glycemic eating as they were intended to be used, they proceed to what to eat. Even there, they're entirely practical, reminding readers that if you haven't taken the time to stock your kitchen with the right items, you're not going to eat the way you say you want to. From planning your menus, and making your shopping list, to organizing your kitchen to navigating the grocery store, Meri and Rosanne work you through setting yourself up for success.

And then…about 2/3 of the book is actual recipes to use. If the recipes don't make you wonder why it took you so long to try this way of eating, the beautiful food photography in the middle of the book will certainly start you thinking!

Trust me, I saw chocolate, cream cheese cake, asparagus and goat cheese and toasted walnuts, cheesy quinoa with spinach, and even spaghetti, yes spaghetti!

If you're done with the theorizing and ready to get in the kitchen and get your eating plan off on the right foot, consider adding this book to your library.

Click here to order the Glycemic Index for Dummies
Click here to order the Glycemic Index Cookbook for Dummies — paperback version
Click here to order the Glycemic Index Cookbook for Dummies — Kindle version

Disclaimer: I do want to add that Meri is a personal friend and she did mention inCYST in her book as a PCOS resource. Because of this I do have a bias that cannot be avoided. However, I have declined to promote friends with other books, products and services on the blog that were not the right fit for our audience. I do my best to stay 100% fair, but I want you to know it's not a perfect world. Just wanted to be sure you know where I stand on the issue.

We have Temecula, CA inCYSTer Meri Raffetto to the rescue.

Meri is the co-author of the recently released Mediterranean Diet Cookbook for Dummies, and she forwarded this recipe from the cookbook.

I'm in!

Orange, Chocolate and Pistachio Biscotti

Prep time: 25 minutes Cook Time: 30 minutes Yield: 36 servings

Ingredients

¾ cup pistachios (whole)
¼ cup semi sweet chocolate chips, chopped lightly
2 cups flour
1 cup sugar
1 teaspoon baking powder
¼ teaspoon baking soda
3 tablespoons unsalted butter, room temperature
1/8 teaspoon salt
2 whole eggs
1 egg yolk
1 teaspoon orange blossom water or 1 tablespoon orange zest
¼ cup flour, for work surface
Directions

1. Preheat the oven to 350 degrees. Place a piece of parchment paper on a baking sheet.

2. In a large bowl mix together the pistachios, chocolate chips flour, sugar, salt, baking powder, and baking soda. Cut in the butter and mix with a spoon.

3. In a small bowl, mix together the eggs, egg yolk, and orange blossom water.

4. Using a hand mixer, mix the egg mixture into the flour mixture forming the dough. Lightly dust hands with flour and form the dough into a ball.

5. Transfer the dough onto a work surface that has been dusted with flour. Knead the dough 5 times for 1 minute. Divide the dough in half and roll each piece into a log 8 inches long and 3 inch wide and 1-inch thickness. Place each log onto the parchment paper about 5 inches apart. Bake the logs for 20 minutes.

6. Remove the logs from the oven and cool for 10 minutes.

7. Gently transfer the logs to a cutting board and with a sharp knife, press down and cut biscotti pieces horizontally every ½ inch. The cookies will be ½-inch wide by 3 inches long. Place the cookies cut-side down onto 2 baking sheets lined with parchment paper.

8. Bake the cookies for 5 minutes, turn each cookie over and bake for an additional 10 minutes. Let the cookies cool completely on baking sheets before storing. Cookies need to be kept in a tightly covered container and can be stored at room temperature for 2 weeks.
Per serving: Calories 80 (From Fat 23); Fat 3g (Saturated 1g); Cholesterol 3mg; Sodium 42mg; Carbohydrate 13g (Dietary Fiber 1g); Protein 2g.
Excerpt from The Mediterranean Diet Cookbook For Dummies®, Wiley, Nov. 2011.

Last Saturday an inCYST student from California was in Phoenix and we spent the morning together. We ended our visit at Costco, and it turned out to be the day they were passing out the free annual Costco cookbook. Was that ever a lucky moment! (I made a note on my calendar to send out the 2009 alert in advance so all of you can get yours, too. I did check and saw tons of them on eBay if you can't wait another year.)

Costco cookbooks are some the most awesome cookbooks available. The recipes aren't hard, and the food photography is so beautiful it makes you want to make and eat every recipe…right now!

I distracted myself from the disappointing outcome of the Bears/Vikings game on Sunday (sorry, Vikings fans!) with my annual ritual of going through the cookbook page by page, and listing all the recipes to try in the coming year. I'll be sharing some of them with you, since they are so tasty.

Today it's Breakfast Risotto made with brown rice. I recently said I would be highlighting foods high in magnesium, and my progesterone series got me side tracked. Brown rice brings me back! In addition to being a good source of magnesium, brown rice is a decent source of tryptophan (which is needed to make serotonin).

It is also a good source of manganese, which is important for healthy nervous system function, the production of sex hormones, and antioxidant activity.

The Phoenix inCYST students all decided it was a breakfast they'd definitely eat, which is perfect, since people tend to complain about not liking breakfast. This one fits with what I always say, you don't have to eat breakfast food at breakfast time! Plus, brown rice is a carbohydrate that can be perfectly fine in your diet if eaten in moderation. Can you see by the photo what I mean about wanting to make things right away?

Breakfast Risotto
1 1/2 cups water
1 cup instant brown rice
1 8 ounce can unsweetened pineapple tidbits, drained and liquid reserved
1 12 ounce can undiluted evaporated skim milk
1/2 cup raisins
1/2 cup sweetened shredded coconut
1/4 cup sliced roasted almonds
1 medium banana, peeled and diced

Combine water, rice and pineapple liquid in a 2 quart saucepan. Bring to a boil over high heat, reduce heat to medium and simmer, uncovered, sirring occasionally, until most of the liquid is absorbed, 7-8 minutes.

Stir in milk and increase heat to high. When the mixture boils, reduce heat to medium and cook, stirring occasionally, until most of the milk has been absorbed and the mixture is soft and creamy, 10-12 minutes.

Stir in pineapple, raisins, coconut, almonds, and banana.

Makes 6 servings.

Source: Cooking in Style the Costco Way

Enjoy!

I've written much about the important connection between the oceans' health and your own health.

There is an opportunity approaching this weekend which gives you an opportunity to make a difference, called LA Helps LA. Here is the information:

The event will be held on Sunday, October 3, from 3 pm to 7 pm, in a private loft at Dogtown Station in Venice, California. You will be provided the address after you register.

Small Pleasures Catering (http://www.smallpleasurescatering.com/ )is proud to announce that we will be joining forces with the food blogging community of Los Angeles, Uncle Darrow's Cajun/Creole Restaurant (http://www.uncledarrows.com/) and The Cheese Impresario (http://www.thecheeseimpresario.com/) to present a tasting fund raising event to benefit the Gulf Relief Network (GRN). We are also very happy to announce that with Hall Wines (http://www.hallwines.com/) of Napa, Ca is partnering with us and will be serving their wines at the event.

Just in- I'm so excited to announce that Catdaddy Carolina Moonshine (http://www.catdaddymoonshine.com/) is joining us to share New Orleans style cocktails made with their delicious new spirit.

GRN's (www.healthygulf.org) mission is to unite and empower people to protect and restore the natural resources of the Gulf of Mexico for future generations, and to assume the responsibility of returning the Gulf to its previous splendor.

Bloggers participating include:

Cheryl D. Lee of Black Girl Chef's Whites (http://blackgirlchefswhites.com/wordpress)

Agnieszka Graczyk of One More Bite (http://agablack.wordpress.com/)
Adair Seldon of Lentil Breakdown (http://lentilbreakdown.blogspot.com/)

Mac Ledesma of Dishin in the Kitchen (http://www.dishininthekitchen.com/)

Erika Penzer Kerekes of (http://www.inerikaskitchen.com/)

Rachael Hutchings of La Fujimama (http://www.lafujimama.com/)

Amir Thomas of Duo Dishes (http://www.duodishes.com/)

Susan Lesser of Reservations for Three (http://reservationforthree.blogspot.com/)

Greg Henry of Sippity Sup (http://www.sippitysup.com/)

Rashmi Nigam of Yumkid (http://www.yumkid.com/)

Raffle prizes have been donated by The Cheese Impresario, The Lisa Ekus Group, and the University of Louisiana at Lafayette Press Raffle tickets will sell for $2 each and 3 for $5. You need not be present to win.

More prizes just in -Chefs Susan Spicer and John Besh are donating signed copies of their cookbooks. Also, gift certificates from http://www.ilovebluesea.com/.

Latest raffle prize-a signed copy of Ralph Brennan's New Orleans Seafood Cookbook, and a gift certificate for dinner for 4 at Ralph Brennan's Jazz Kitchen at Disney Downtown. BIG THANKS!

Stay tuned for updates as more bloggers, partners and prize donors join us.

Tickets are $50

Please respond to Gisele@smallpleasurescatering.com to purchase tickets.

I guest blogged for Gisele about the connection between our respective professions. Click here to read more.

At inCYST we love the Mediterranean diet! You saw the announcement about Meri Raffetto's book, The Mediterranean Diet Cookbook for Dummies.

Recently I've been experimenting with a part of the Mediterranean that is often overlooked in discussions about this cuisine…the southern shore, or North Africa. It's fabulous.

It all started when my friend Kate turned her house into a Moroccan lounge and hosted a potluck dinner, where all of the guests were challenged to bring a dish that fit into the theme. I had the opportunity to try some incredible combinations of sweet and savory, and started looking for other recipes to try. What I love about what I've found, is that the dishes tend to be packed with vegetables, and they're a powerhouse on your palate.

These dishes combine all of the foods we generally associate with the Mediterranean, with all of the spices that come from its location along one of history's major spice trading routes. You'll need to stock your kitchen with turmeric, all of the peppers, cinnamon, cumin, coriander, cloves, curry, fenugreek…before you get started. But I think you'll be pleased with what you get.

One of my favorite rules for eating out is to eat authentic ethnic. Those are the places you'll find the cuisines that keep healthy eating interesting and exciting. Northern African cuisine, whether it's Moroccan, Tunisian, is going to be a good bet for dinner out with friends that will keep everyone happy without anyone having to dissect the menu looking for something"healthy", which can be a buzzkill for any social outing.

Here is a recipe I recently tried that is going in my file to use again. It hit the spot on a cold winter night, fed me for several days, and did not leave me feeling like I needed to go searching for something after dinner because in the process of eating healthy I was not satisfied. It originally appeared in Sunset Magazine.

Pearl Couscous with Fall Vegetables and Caramelized Onions

Recipe Time
Total: 2 Hours, 30 Minutes

Amount per serving
Calories: 407
Protein: 11g
Fat: 7.2g
Saturated fat: 1g
Carbohydrate: 77g
Fiber: 7.4g
Sodium: 861mg
Cholesterol: 0.0mg
Ingredients
Caramelized Onions
2 medium onions, sliced thinly
1 tablespoon olive oil or butter
3/4 cup golden raisins
3/4 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon honey

Couscous and vegetables
3 to 4 medium carrots
3 medium zucchini
1 jalapeño chile
4 small turnips
1 1/2 pounds butternut squash*
3 tablespoons olive oil or butter
1 1/2 teaspoons salt, divided
1/2 teaspoon freshly ground black pepper
1 teaspoon saffron threads
3/4 teaspoon cumin
2 cinnamon sticks
7 cups reduced-sodium vegetable stock
2 cups pearl (also sold as Israeli) couscous

About 1 tsp. harissa*
1/2 cup chopped cilantro

1. Make caramelized onions: Put onions in a large frying pan with 1/2 cup water, cover, and bring to a boil. Reduce heat to low and cook, covered, until softened, about 30 minutes. Remove cover and cook, stirring occasionally, until liquid has evaporated and onions are golden. Increase heat to medium-high, add olive oil, and cook, stirring, until deep golden. Meanwhile, soak raisins in hot water 15 minutes; drain.

2. Stir in spices and honey; then stir in raisins and cook, stirring, until nutty brown, about 5 minutes. Set aside.

3. Make couscous and vegetables: Halve carrots and zucchini; cut into 1 1/2-in. pieces. Halve jalapeño (seed it if you want less heat). Peel and quarter turnips. Peel and seed squash; cut into 1-in. chunks.

4. Heat olive oil in a large pot over medium heat. Add 1 tsp. salt, the pepper, saffron, cumin, and cinnamon sticks and fry, stirring, 1 minute. Add vegetable stock and bring to a boil. Add carrots, turnips, and jalapeño and simmer, covered, 15 minutes. Add squash and zucchini and cook, covered, until all vegetables are soft but not falling apart, about 20 minutes.

5. Transfer 2 cups hot stock from vegetable pot to a 4-qt. saucepan. Add 1 cup water and remaining 1/2 tsp. salt. Bring to a boil, stir in couscous, and cook, covered, until tender, 6 to 8 minutes.

6. Transfer 2 cups stock from vegetable pot to a pitcher and stir in harissa to taste.

7. Spread couscous on a platter, making a well in the center. Using a slotted spoon, arrange vegetables, including cinnamon sticks, in the well; discard jalapeño. Scatter onions on top and sprinkle with cilantro. Moisten the couscous with some stock and strain the rest into a second pitcher. Serve couscous and vegetables with the two stocks (plain and spicy) on the side.

*Buying cubed butternut squash will save you some time. Harissa's heat level varies wildly depending on the brand, so taste before adding.

Make ahead: Up to 1 day. Finish making all five components of the dish—caramelized onions, vegetables, couscous, harissa-spiked stock, and plain stock—and chill separately. Ten minutes before serving, reheat in a microwave and serve as directed.

It's my absolute favorite time of year, when cherries are cheap. I wait all summer for July! Even though I usually eat all my cherries before I have a chance to do anything else with them, a few years ago I did find a cherry salsa recipe in a Costco cookbook that earns raves every time I take it to a party.

Cherries are a great anti-inflammatory, and they are also high in melatonin. So they do double duty in helping to balance hormones. Eat them plain…throw them in a smoothie…try this salsa…no matter how you pit 'em, you can't go wrong!

From: Favorite Recipes The Costco Way

Cherry Salsa

Mix together in a bowl:

1 1/4 cups pitted, chopped cherries
1 tsp fresh lime juice
1 tsp fresh lemon juice
2 tsp fresh orange juice
1/2 tsp freshly grated lime peel
1/2 tsp freshly grated orange peel
3 tbsp chopped yellow onion
2 tbsp chopped yellow bell pepper
1 tsp finely diced serrano chile
1/4 tsp ground white pepper
1/4 tsp cayenne pepper
1tbsp very finely chopped fresh parsley
1 tbsp extra-virgin olive oil
2 tbsp honey
1/4 tsp salt

Enjoy!

I mentioned yesterday in my Facebook status that I was making black eyed peas, and the response to the recipe was positive enough that I thought I'd share it here!

Black eyed peas are one of those things you don't hear much about unless someone in your family comes from south of the Mason-Dixon line. They are commonly eaten on New Year's Day for good luck. I'm used to having them cooked with a ham hock, served with greens. But I saw this recipe in my new Costco cookbook and had to try it. It's supposed to be a dip for chips, but I loved it as a cold salad.

Black eyed peas, by the way, are a decent source of folate, for those of you who are trying to conceive or who are pregnant.

Enjoy!

Cowboy Caviar

1 lb. frozen corn
1/2 lb. black eyed peas, cooked (I just piled them in the slow cooker first thing this morning)
1 avocado, peeled and diced
2/3 cup cilantro, … Read Morechopped
2-3 green onions, chopped
4 Roma tomatoes
1/4 cup olive oil
1/4 cup red wine vinegar
2 garlic cloves, crushed
3/4 tsp salt
1/8 teaspoon ground pepper
1 tbsp ground cumin

In a medium bowl, combine first 6 ingredients.
In a small bowl, whisk together next 6 ingredients. Add to the vegetable mixture and toss to coat.

I asked our team for some ideas for holiday gifts that promote healthy mind, body, and spirit. If your loved one is asking for ideas, or if you're shopping for someone who is trying to make changes that benefit their health, hope these wonderful inCYSTers provide you with some inspiration! 
Julie Dillon, RD, Julie Dillon Consulting, Greensboro, NC

--cooking classes/lessons --magic wand (I purchased a cheap one and my clients and I often laugh about it yet it also stimulates great discussions)
--yoga gift certificate
--pretty journal (there are some amazing leather bound ones that make great gifts)
--comedy club tickets because laughing brings the blood sugar down and it's great stress relief;-)

Hana Feeney, MS, RD, CSSD, Nourishing Results, Tucson, AZ

Healthy cooking magazine subscriptions, such as Eating Well
A food scale, I like the ones with nutrition information for those who are into numbers
Portion plates
Spice and herb blends
Specialty teas
Massages
Acupuncture treatments
A CSA share
A community garden plot
Gift cards to running, cycling or other fitness related stores
Gift cards to natural grocery stores
Pedometers, I’m checking a new one out that has multiple features called Striiv
Healthy cookbooks

Karen Siegel, MS, RD, LAc, Nutrition and Acupuncture Clinic, Houston, TX

I just had a patient tell me she wanted to give her mother a gift certificate for acupuncture as a stocking stuffer.
I told her I have gift certificates, but to also consider an acupuncture face lift. Many acupuncturists (myself included) do facial rejuvenation treatments.

Danielle Omar, MS, RD, Food Confidence, Fairfax, VA

My Busy Woman's Guide to Stress Free Grocery Shopping is a great gift! It's on sale this month, too!: -)

Sarah Jones, RYT I offer discounted private yoga lessons.

Meri Raffetto, RD, Real Living Nutrition, Temecula, CA My recently released book, The Mediterranean Diet Cookbook for Dummies, is available at amazon.com

Susan Van Dyke, MD, Van Dyke Laser and Skin, Paradise Valley, AZ

Give the gift of:

Purity
Freedom from age spots and lines with Fraxel Dual (Susan Van Dyke, MD)

Self esteem
Beautiful skin with Vivite Skin Care (Heather Anderson, RN)
Sexiness
Smooth legs without shaving with LightSheer Duet (Tina Villalobos, MA, Back Office Coordinator)

Youthfulness
Facial volume in the right places with Sculptra Aesthetic (Sherry Rodgers, Office Manager)

Confidence
Fuller, seamless skin with TNS Recovery: the collagen stimulator (Cameron Vessey, Aesth and Laser Tech)

Clarity
Gorgeous Glow with Clear + Brilliant (Traci Lee, Front Office Coordinator)

Serenity
Relaxed frown muscles with Botox or Dysport (Jessica McCarthy, MA)

Knowledge
A VDLS seminar (and it is free!) (DeAnne Dunn, Aesth and Laser Tech)

Generosity
VDLS gift certificates for everyone’s favorite products and procedures (Diane Davies, Front Office)

The entire Van Dyke Laser & Skin team wishes you a glorious holiday season!!!

Monika Woolsey, MS, RD Incyst, Phoenix, AZ and Santa Monica, CA

As for me? I second all and I hope my gift buyers are reading this! One suggestion I do have for Phoenix readers, is a gift certificate to Chow Locally. It's a twist on the farmer's market concept, you can create your grocery box online and pick it up at one of three metro locations. For anyone who loves the farmer's market but whose weekends are filled with other"to-do's", it's a great option.

Many thanks to all of our readers, network members, and fans for making this such a hugely successful year for inCYST! We are so looking forward to even bigger and better things in 2012.

I was looking for something comfort-foody to make the other night. I ran across a potato soup recipe that looked yummy…until I saw that it called for heavy cream.

I tried substituting Greek yogurt for the cream and it turned out great! It is not as luscious-creamy as a traditional cream soup, but it's still wonderful nonetheless.

Here is the recipe. I actually added the salsa because the recipe originally called for poblano peppers and my store was out of them. Loved the extra kick!

If you were to use the Monterey Mushrooms, which are organic and high in vitamin D, you'd be creating an especially hormone-friendly meal for yourself!

It is an adaptation of the Potato Poblano Soup recipe found in the lastest Costco Cookbook,"Smart Cooking the Costco Way."

Spicy Creamy Potato Soup

2 tsp canola oil
1 white onion, cut into 1/4 inch dice
8 ounces mushrooms, sliced
1 garlic clove, minced
1 serrano pepper, minced
1 cup fresh salsa
3 small to medium potatos, cut into 1/2 inch dice
5 cups 1/2 strength chicken broth
1 cup Greek yogurt
salt and black pepper

In a large saucepan, heat oil over medium-high heat. Add onions and aute for 2-3 minutes.

Add mushrooms and saute for 2-3 minutes.

Add garlic, peppers, and salsa; saute for another minute.

Add potatoes and chicken broth. Reduce heat, cover and simmer for 15 minutes, or until the potatoes are tender. Add Greek yogurt.

With a slotted spoon, scoop out about 1 1/2 cups of the soup vegetables and puree in a blender. Return the puree to the soup and stir well.

Reheat the soup to a simmer, season to taste with salt and pepper, and serve. Makes 6 servings.

Excerpt from: Mediterranean Diet Cookbook for Dummies ®, Wiley Publishing, Nov. 2011

Meri, Meri, Meri…you've got me trained like a Pavlov's dog…every time I see an email from you entitled"recipe"…I'm salivating before I even open it!

Photo by http://www.lovjoyphotographer.com/

Chicken Stew with Chick Peas and Plum Tomatoes
Prep time: 12 min Cook Time: 1 hour and 30 minutes Yield: 6 servings
Ingredients

2 tablespoons olive oil
4 chicken thighs
1 small onion, chopped
1 celery stalk, chopped
½ teaspoon cinnamon
¼ teaspoon ginger
1 teaspoon turmeric
1 teaspoon black pepper
½ teaspoon salt
1 (14.5oz) can chickpeas, drained
1 large can (28oz) plum tomatoes
4 cups low-sodium chicken stock
¼ cup red lentils
½ cup long grain rice
¼ cup lemon juice
½ cup cilantro, chopped

Directions

1 In a large stock pot, heat the olive oil over medium high heat. Add the chicken thighs and cook for 3 minutes on each side. Add the onion, celery, spices, and chickpeas and cook for 3 minutes to heat spices.

2 Pour in the tomatoes and chicken stock and then add in the lentils and rice. Bring the mixture to a boil over medium high heat, cover and reduce the heat to low and simmer for 1 hour and 15 minutes.

3 Stir in the lemon juice and divide stew into 6 bowls. Garnish each bowl with 2 tablespoons of chopped cilantro and serve. Per serving: Calories 346 (From Fat 82); Fat 9g (Saturated 2g); Cholesterol 38mg; Sodium 721mg; Carbohydrate 47g (Dietary Fiber 6g); Protein 22g.