French Onion Soup

I really enjoy making this soup because it requires my attention and TLC throughout. This is not hard, but rather pure fun, and if you enjoy time at the stove you will find this recipe is well worth your efforts.

 

Ingredients:

• 6 large red or yellow onions (about 3 lbs)
• 4 tablespoons extra virgin olive oil
• 2 tablespoons butter
• 1 teaspoon sugar
• Kosher salt
• 3 cloves garlic, minced
• 8 cups beef or chicken stock, or a combination of the two
• 1/2 cup dry white wine (pinot grigio works well)
• 2 bay leaves
• 1 tablespoon fresh thyme leaves or 1/2 teaspoon dried thyme
• 1/2 teaspoon freshly ground black pepper (to taste)
• 2 tablespoons brandy (optional)
• 1-inch thick slices French bread to fit bowls being served
• 1-2 cups grated Gruyere cheese (mix with mozzarella for stretch)

Preparation:

Peel and thinly slice the onions from root to stem. There should be about 10 cups of sliced onions in total. In a 5 to 6 quart thick-bottomed pot, heat 3 tablespoons of olive oil on medium heat. Add the onions and toss to coat with the olive oil. Cook the onions, stirring often, until they have softened, about 15 to 20 minutes.

Increase the heat to medium high. Add the remaining tablespoon of olive oil and the butter and cook, stirring often, until the onions start to brown, about 20 minutes. The amount of time will vary depending on your pot, stove, and onions.

Sprinkle with sugar (to help with the caramelization) and 1 teaspoon of salt. Continue to cook until the onions are well browned, about 10 to 15 more minutes. Add the minced garlic and cook for a minute more.

Add the wine to the pot and scrape up the browned bits on the bottom and sides of the pot, deglazing the pot as you go.

Add the stock, bay leaves, and thyme. Bring to a simmer, cover the pot and lower the heat to maintain a low simmer. Cook for about 30 minutes.

Season to taste with more salt and add freshly ground black pepper. Discard the bay leaves. Finally, stir in the brandy.

Cut bread into 3/4” thick slices and use toaster oven to brown the bread.

Cut pieces so you end up with a fitted layer for each bowl.

Ladle soup into bowls, place bread on top and cover with cheese.

Broil on low until cheese is just turning golden brown.

Blessed be... and happy cooking!

Lemon Caper Mahi Mahi & Onions

Here's another winning fish dish by my friend Betsy. This time she has combined onions with lemon and capers to create something uniquely different. Enjoy!

Modified By: Betsy Kelp Galloway (from Romulo Yanes, Gourmet Magazine)

Ingredients:

• 2 (6-oz) mahi mahi or halibut filets
• salt to taste
• ½ tsp black pepper, divided
• 2 ½ tbsp olive oil - divided
• 1 large onion - halved lengthwise - then thinly sliced crosswise
• 3 tbsp dry white wine
• 1 tbsp butter
• 3 tablespoons capers - rinsed, drained & coarsely chopped
• 2 ½ tbsp fresh lemon juice
• 1-2 tbsp fresh flat-leaf parsley - chopped

Preparation:

Pat thawed fish thoroughly dry. Sprinkle both sides of fish with salt to taste and ¼ tsp of the pepper, set aside.

Heat 1 ½ tbsp oil in a large skillet over medium high heat until shimmering then sauté onions, stirring frequently, until golden, about 6 minutes.

Stir in wine and ¼ tsp pepper. Cook, stirring, until onions are softened and wine reduces to about 1 tbsp, 2-3 minutes. Stir in butter until melted. Then stir in capers and lemon juice. Remove from heat, cover, and keep warm.

In another skillet, heat remaining olive oil (barely cover bottom of the pan to prevent sticking) over medium high heat until oil shimmers. Carefully place fish, serving side down, in the skillet. Do not disturb for 3 minutes to achieve golden color.

Carefully turn fish over and continue to cook to desired level of doneness (do not overcook as fish will be dry and tough), depending on the thickness and type of fish used, about 2-4 more minutes until fish begins to flake.

In the meantime, make a bed of the onion mixture on a serving platter, reserving 2 tbsp. Place fish on top of the bed of onions. Mix diced parsley into reserved 2 tablespoons of onions mixture and place on fish. Serve immediately.

Blessed be... and happy cooking!

Black Bean & Pumpkin Soup

Now that Halloween is over, why not put your uncarved pumpkin to good use? :-) I actually buy extras so I can cube, vac seal and freeze the flesh for use all winter long.

Today, as the temps are dropping, it's time for a nice earthy soup with some very good health benefits. This recipe is adapted from SmittenKitchen.com who apparently found the original recipe in a copy of Gourmet magazine who first published it way back in the mid 1990s. Enjoy!

I have to say it... This is one of the best soup's I've ever made!

Ingredients:

• 3  15 oz cans black beans – rinsed and drained
• 1 cup canned peeled tomatoes – drained and chopped
• 1 1/4 cups yellow onion - chopped
• 1/2 cup shallots – minced
• 4 cloves garlic – smash-minced
• 1 tbsp ground cumin
• 1 tsp table salt
• 1/2 tsp fresh ground black pepper
• 1/2 stick (1/4 cup) unsalted butter
• 4 cups beef broth
• 15 oz can pumpkin puree – or make your own from Halloween pumpkins
• 1/2 cup dry sherry
• 1/2 lb cooked ham – 1/8” dice – Use diced chicken breast for a healthier version
• 3 tbsp sherry vinegar
• sour cream and lightly toasted pepitas for garnish

 

In a food processor coarsely puree beans and  tomatoes.  Process one can beans and all tomatoes. Then add and process cans 2  &3 one at a time.

In a 6-quart heavy kettle cook onion, shallot, garlic, cumin, salt, and pepper in butter over medium heat, stirring, until onion is softened and beginning to brown. Be careful not to burn the butter.

Stir in bean puree. Stir in broth, pumpkin, and Sherry until combined and simmer, uncovered, stirring occasionally, 25 minutes, or until thick enough to coat the back of a spoon.

While the soup is simmering, use the time to roast the pepitas.

Use a dry skillet and medium heat. Remove from pan as soon as you see the color you like.

Just before serving, add meat and vinegar and simmer soup, stirring, until heated through. Season soup with salt and pepper to taste if needed.

Serve soup garnished with sour cream and toasted pepitas... maybe a sprig of greens if you want to get fancy. Serve with a warm crusty bread... or... as we did... a toasted English muffin. :-)

Blessed be... and happy cooking!

Simple Lunch Scallops

Labs don't lie.

Sometimes we fall from grace in our diabetic meal plan.

You know it. I know it.
We do our best, but sometimes we cave.
Well, as you now know, I'm not perfect, but I do try. 
For starters, let's get back on track with this really simple, fresh and amazing lunch.

Ingredients:

• 1 1/2 lbs raw scallops
• 4 mid sized tomatoes - cut into small chunks
• light olive oil
• 1 medium yellow onion - cut up to your preference
• 4-5 garlic cloves - minced
• Salt and fresh ground black pepper to taste

Preparation:

In a large non-stick fry-pan saute garlic in a bit of oil over medium heat until just brown. Add onions and simmer until they JUST start getting soft. Add tomatoes, simmer still at medium and toss frequently until they are cooked down but still have some chunks. Add in scallops toss gently until cooked. Season with salt and pepper, mix and serve.

Blessed be... and happy cooking!

Weekend Ramble: Some Basics on Glycemic Index & Load

Here is another great article I found on WebMD.com... Enjoy! 

How to Use the Glycemic Index

Written by WebMD Editorial Contributors

 Medically Reviewed by Michael Dansinger, MD on March 18, 2023

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Some foods can make your blood sugar shoot up very fast. That's because simple carbohydrates like refined sugars and bread are easier for your body to change into glucose, the sugar your body uses for energy, than more slowly digested complex carbs like those in vegetables, whole grains and legumes. Eat a lot of those simple carbohydrates and you'll have a hard time controlling your blood sugar, even with insulin and diabetes medications.

The glycemic index gives you a way to tell slower-acting "good carbs" from the faster "bad carbs." You can use it to fine-tune your carb-counting and help keep your blood sugar more steady.

What Is the Glycemic Index?

Glycemic index is a number. It gives you an idea about how fast your body converts the carbs in a food into glucose. Two foods with the same amount of carbohydrates can have different glycemic index numbers.

The smaller the number, the less impact the food has on your blood sugar.

55 or less = Low (good)

56- 69 = Medium

70 or higher = High (bad)

Look for the glycemic index on the labels of packaged foods. You can also find glycemic index lists for common foods on the Internet. Oregon State University has one with more than 100. Or ask your dietitian or nutrition counselor.

Foods that are close to how they're found in nature tend to have a lower glycemic index than refined and processed foods.

Glycemic Index Can Change

That number is a starting point on paper. It could be different on your plate, depending on several things.

Preparation. Fat, fiber, and acid (such as lemon juice or vinegar) lower the glycemic index. The longer you cook starches like pasta, the higher their glycemic index will be.

Ripeness. The glycemic index of fruits like bananas goes up as they ripen.

Other foods eaten at the same time. Bring down the overall glycemic index of a meal by combining a high-glycemic index food with foods that have lower ones.

Your age, how active you are, and how fast you digest food also affect how your body reacts to carbs. If you have a diabetes complication called gastroparesis, which delays your stomach from emptying, your body will absorb food much more slowly.

The Bigger Picture: Glycemic Load and a Good Diet

The glycemic index shouldn't be the only thing you consider when making choices about what to eat. The fact a food has a low glycemic index doesn't mean it's super-healthy, or that you should eat a lot of it. Calories, vitamins, and minerals are still important.

For example, potato chips have a lower glycemic index than oatmeal and about the same as green peas. But oatmeal and green peas have more nutrients.

Portion sizes matter, too. The more of whatever kind of carbs you eat, the more they'll affect your blood sugar. That's what the glycemic load tells you. It's a number you may see along with the glycemic index in lists. Think of it as the glycemic index for a specific amount of that food.

Glycemic load helps you account for both the quantity and the quality of your carbs at the same time. Less than 10 is low; more than 20 is high.

For a diet with a lower glycemic load, eat:

More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index

Fewer foods with a high glycemic index, like potatoes, white rice, and white bread

Less of sugary foods, including candy, cookies, cakes, and sweet drinks

You can still eat foods with a high glycemic index. Just enjoy them in smaller portions, and offset them with nutritious, low-glycemic index foods when you do.

________________________________________

As with most things in life, moderation is key. Don't deprive yourself of everything, but be sensible about what your diabetic meal plan includes. I love to use pasta as an example here. The glycemic index of regular pasta is in the high end of the low range, making it "good". The problem is that a sensible portion of macaroni is about 1/2 cup or roughly 2 ounces of cooked macaroni.....

Have you ever had Sunday dinner in an Italian home? LOL

I know our disease sucks.... trust me. But we CAN have good food and that is why I've created this blog. Are all my recipes perfect from a diabetic's point of view? No, and I freely admit that, but I can promise you that I'm doing my best to provide healthy and fun recipes for everyone.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Soy Sauce Salmon & Bean Sprout Stir Fry - Signature Collection

These two recipes are featured separately elsewhere on the blog, but the dishes really belong together and the pairing is so good that I've added them to my Signature Collection.

Part One:  Soy Sauce Salmon

Adapted from a recipe found on Cooking-Therapy.com

Ingredients:

• 12 oz salmon cut into 2 inch squares
• Salt & pepper to taste
• 1/4 cup avocado oil (or pure vegetable oil in a pinch)

Sauce:

• 1/3 cup white onion - minced
• 2 - 3 cloves garlic - minced
• 2 tsp agave syrup
• 4 tsp soy sauce
• 4 tsp lemon juice

Preparation:

Season the salmon with salt and pepper.

Mix all sauce ingredients in a small bow so it’s ready to go .

Heat 1/4 cup oil over high heat in a skillet sized to fit the fish.

Add the salmon and fry for 2 minutes on each side until golden brown.

Remove salmon from the heat and set aside - covered

Add sauce mix to the pan and cook sauce for 1-2 minutes to reduce. 

When your reduction turns just slightly creamy, return the salmon to the pan and coat with sauce. 

Cover and let sit for a minute so fish heats through.

Part Two: Bean Sprout Stir Fry

It took some time to research the many stir fry recipes and flavor combinations, but in the end I came up with something I can call my very own that compliments the salmon quite well.

Ingredients:

• 12 oz mung bean sprouts
• 2 stalks green onion (scallion)
• 1/2 cup red bell pepper - minced
• 3 tbsp avocado oil
• 1 tbsp chopped garlic
• 2 tsp sesame oil
• 1 tbsp light soy sauce
• 1/2 tsp salt
• 1 tsp agave syrup
• 2-3 grinds from black pepper mill

Preparation:

Place bean sprouts in a colander and rinse/drain well. 

Chop the garlic, mince the red pepper and cut the scallions two ways. The white stem should bet cut to small disks, and the green tops can be cut at an angle so the look pretty.

Mix together sesame oil, light soy sauce, agave, salt & pepper and set aside.

Heat the oil in a wok, or as I like to use, a large non-stick Dutch oven. Saute the garlic and white from scallions over medium/low heat until fragrant. Do not let these items brown.

Next add the sprouts and red pepper. Turn to medium high and toss/cook for about a minute. Finally add the sauce and the green scallion cuts. Toss to heat through  and enjoy!

Blessed be... and happy cooking!

Colcannon for Diabetics

Colcannon is a wonderfully earthy meal that is often served on Samhain, the Pagan holiday more widely known as All Hallows' Eve. It is a dish that celebrates the last of the harvest of fresh vegetables before winter sets in. My version includes the last of my stored venison to honor the Ancient Antlered One before this year's hunting season commences. 

Carolyn had a wonderful idea and suggested I use my cauliflower mash with caramelized onions instead of the potatoes. I ran the flavor pallet through my mind and smiled...... I could already taste the diabetic friendly version and will now be able to enjoy one of my favorite dishes with zero guilt!

I think you will love this amazing comfort food with or without the venison, or feel free to add your own choice of meat. Diced or shredded fresh ham is a wonderful alternative.

Ingredients:

• 1.5 - 2 lbs venison chop meat (beef, turkey or chicken works, too)
• Salt as needed
• 1/4 tsp fresh ground black pepper
• 1 head of green cabbage, cored and shredded
• 1 lge head cauliflower - cut into florets
• 4-5 tbsp butter for cauliflower mash
• flavored breadcrumbs - as needed for mash consistency
• olive oil
• 2 onions - one minced, one chopped
• 1 10oz pkg baby portobello mushrooms, sliced
• 1 bunch scallions, cut into 1/2" pieces
• 1 handful fresh parsley, barely chopped
• 1-2 carrots, shaved into thin ribbons

Preparation:

Fry the venison in a little olive oil and set aside.

Cut up the cauliflower and use your preferred cooking method until the florets are moderately soft. I simmer/steam in my Guardian Service - lid on.

While the cauliflower is cooking, mince the onion and saute in a bit of olive oil until translucent and nicely browned. Set aside for later, including saute oil for flavor.

Once the cauliflower is cooked, use a potato masher to break up the florets.

Add butter and puree the cauliflower using a stick blender. Add salt, pepper, olive oil if needed and maybe flavored bread crumbs until you achieve a consistency and flavor to your liking. Remember you're looking for the mouth feel to be that of good mashed potatoes.

Finally add the sauteed onion to the pot and blend well. Set the mash aside and keep warm.

Now that the mash is set, saute the chopped onion, mushrooms, scallions and parsley in a bit of olive oil.

Add the meat to the saute and blend well.

Add the shredded cabbage to hot water and

simmer for 8-10 minutes until tender.

Drain cabbage in colander and add cauliflower mash to the Dutch Oven.

Add the drained cabbage and gently blend. 

Add the sauteed items, blend, and finally fold in the shaved carrots.

The carrots should go in just before serving so they retain a little crunch.

Serve with your favorite white wine...

I find a nice dry Pinot Grigio pairs very well here. Enjoy!

Blessed be... and happy cooking!