ArcaMax

The Glycemic Index (GI) is all the rage right now. I am a big fan, but I have a few hints that might vary from what you read in most places.

The GI is a measure of a food’s ability to spike your blood sugar. The index goes from zero to 100-plus. (Yes, a food can actually score higher than 100. And white sugar is 100 so you know that’s sweet).

I consider any food that scores a GI of 50 or less as healthy (for diet purposes).

The Glycemic Index is more popular in New Zealand and Australia than in the US. They even mention a food’s GI score in TV commercials or on the boxes of things like cereal.

As with most things in America, we cut Big Food too much slack in my opinion. Instead of deeming things that score 50 or less as healthy, in America most listings will score foods as low, medium and high. A GI of 50 to 70 is considered medium. A GI of 70-plus is high and not recommended or at least eat very little of it and keep it for special occasions.

So, let’s talk potatoes and the Glycemic Index...

Read the full column at PlanZDiet.com

Dauphinoise Potatoes

Don’t let the name intimidate you. This is a wonderful potato casserole from the southeast part of France. Wonderful for holidays and dinner parties. Works great on a buffet too if you like room temp potatoes or have a chafing dish. For the LOWEST glycemic index, and therefore the lowest effect on blood sugar, make this dish the day before you serve it. Chill it overnight or make it early in the morning and chill all day and then reheat to serve it.

Servings: Serves 6 and can be doubled easily. Just cook the potatoes in batches.

Ingredients:

3 lbs of potatoes (see notes below), sliced with a mandolin to 1/3-inch or cut into 1-inch chunks
1.5 cups of heavy cream
3/4 cup of full fat milk
1/3 cup of mayonnaise
1/4 cup of dry white wine
3 tsp of finely chopped garlic
1/2 tsp of ground black pepper
3/4 cup of shredded Italian cheese blend (Romano, Parmesan, mozzarella and even fontina can be found in one package. If you can’t get that, you can just do Romano or Parmesan)
1/2 cup of shredded Gruyere cheese

Instructions:

Selecting your potato at the store:

If you want to keep down the effects of the carbs, go for a young potato. The younger (AKA smaller), the lower the glycemic index. That means they won’t spike your blood sugar as much as a big potato. Big potatoes have more starch. Choose a baby red potato or even fingerlings. Traditionally, this dish is made with layers of large potatoes. You can do this with layers of slices or even chunks of small potatoes. It won’t look quite the same but will taste just as yummy. Really decadent.

I don’t peel my potatoes; just wash them. The vitamin C is in the skin.

Preheat oven to 375 degrees. Spray a two-quart shallow baking dish with oil. (9-by-9-inch, it can be an oval or any other shape too.)

Cover the potatoes with water in a medium saucepan. Bring them to a low boil. Then turn them down to simmer and cook until tender when poked with a sharp knife. This will only take about 5 minutes. You want them to be mostly cooked but not falling apart. Immediately drain them through a colander.

In another saucepan, add the cream, milk, mayo, wine, garlic and pepper. Cook until the mixture begins bubbling gently and stir frequently for five minutes or until it begins to thicken slightly.

Put a layer of potatoes in the baking dish. Pour on half of the cream sauce. Put in another layer of potatoes and pour on the rest of the cream sauce.

Sprinkle on the cheeses.

Bake 20 to 30 minutes until bubbling hot and cheese is browned to your liking. Let set for 10 minutes before serving so it thickens up and you don’t burn your mouth.

Enjoy!
Cheers,
Zola