Weekend Ramble: How Do Tomatoes Affect Blood Sugar?

I have always known tomatoes to be a healthy food for just about everyone, but I wanted to know more specifically what kind of role these beauties play in the culinary world of a diabetic. In my research I came across this very informative and comprehensive article written by Registered Dietician Julia Zakrzewski on Signos.com.

How Do Tomatoes Affect Blood Sugar?

By Julia Zakrzewski, RD - Signos Health & Nutrition Writer

Science-based and reviewed

Published: September 7, 2022

Tomatoes are low in sugar and are packed with nutrients, making them a blood-sugar-friendly food. The bright red fruit is rich in lycopene, vitamin C, and potassium, which contribute to heart health and immune function.

All fresh tomatoes are low in sugars and because they fall low on the glycemic index, don’t usually have a significant impact on blood sugar levels. In fact, they are actually high in potassium and lycopene, which can help improve blood sugar. 

Keep reading to find out why these nutrients are important for your health, and how you can incorporate both fresh and canned tomatoes into your daily diet. 

Glycemic Index of Tomatoes

Fresh tomatoes are non-starchy vegetables that contain very few sugars and have a very low glycemic index (GI) score. It is estimated the GI is 15 for a 5oz tomato.

Do All Tomatoes Have the Same GI? 

There are hundreds of different varieties of tomatoes. The most popular ones you may recognize include: 

• Roma
• Heirloom
• Beefsteak
• Cherry 
• Grape 

Different types of tomatoes lend themselves to different preparations and uses. Because of their size, cherry and grape tomatoes are better suited for salads or an easy snack. Beefsteak and heirloom tomatoes are larger and a bit sturdier, so they can hold up on a sandwich. Roma tomatoes are naturally sweeter and are best used for canning or sauces. 

The USDA nutrient database lists similar carb content across the fresh tomato varieties and a similar GI scores across the board. So whether you are using your fresh tomatoes in a salad or turning them into a sauce, know your blood sugars should remain stable.

Will Fresh Tomatoes Raise Your Blood Sugar?

It is unlikely that fresh tomatoes will raise your blood sugar. A low GI score is an indicator that the food will slowly digest in your system and have a delayed effect on your blood sugar levels. 

But, tomatoes are not a significant source of fiber. They only offer approximately 1-2g of fiber per 100g serving. Pairing tomatoes with other vegetables, like dark leafy greens or avocado, can help increase your total fiber intake during your meals, which plays a key role in slowing down your glucose metabolism and absorption. 

Will Canned Tomatoes Impact Blood Sugar Levels? 

Canned tomatoes are still low in starch and will also have a low GI score. This means they should not impact your blood sugar levels, either. 

Sometimes canned tomatoes are prepared with herbs and spices. Commonly used canned tomato-based products, like sauces, have large amounts of added sugars. Sugars are used to balance the acidity of tomatoes, making them sweeter. If you see sugar on the ingredient list, put the can down and look for a sugar-free option. Added sugars are more likely to raise blood sugar levels.

Always try to buy unflavoured canned vegetables whenever possible. 

Glycemic Index of Tomato-Based Foods

Fresh tomatoes are a key ingredient for other foods. Here is a list of popular tomato-based products and their GI score:

• Tomato sauce (Marinara): 23
• Unsweetened tomato juice: 38
• Canned tomato soup: 38

Tomato paste and condiments, such as ketchup, do not have assigned GI scores. These items are usually referred to as miscellaneous sauces that are used to enhance the flavor of foods instead of being a full meal. 

An entire bottle of ketchup can have high sugar content (again, check your labels!). But if you monitor your portion sizes, you would only be consuming 3g of sugar per tablespoon. You can control how much sauce you add to your meals and monitor your sugar intake.  

When buying tomato sauce, look for a short, clean ingredient list with no added sugar.

Nutrients in Tomatoes 

Tomatoes constitute mostly of water and they contain essential vitamins including: 

Vitamin C: supports immune function and promotes protein synthesis. Both of these mechanisms reduce your risk of disease. 

Potassium: helps to regulate cardiac function and can help lower blood pressure. People with lower blood levels of potassium may be at a higher risk for type two diabetes.

Lycopene: is an antioxidant that gives tomatoes their red color. It is being researched for its potential role in weight management. 

A 2019 study tested the potential weight loss benefits of lycopene supplements on obese mice. The results indicated a positive correlation between lycopene supplements and observed weight loss. While human trials need to be completed, it is a promising area of research. 

Unflavored canned tomatoes and tomato juice products all carry similar nutrient profiles. The most significant difference between products is the fiber content. Tomato juice has much lower fiber compared to canned and fresh tomatoes.

Can Tomatoes Reduce Insulin Resistance?

Your pancreas produces a hormone called insulin, which is responsible for clearing sugars out of your bloodstream. 

Insulin resistance means your insulin hormone is no longer able to efficiently clear sugars and your blood glucose levels can rise. 

Researchers have been studying the link between tomatoes and blood sugar improvements in people with diabetes since the 1990s. Scientists have found bioactive compounds in fresh and cooked tomatoes that reduce oxidative stress related to diabetes. 

Oxidative stress is when the free radicals in your body outnumber the antioxidants. Free radicals are harmful to your health and an abundance of these molecules increases the risk of developing different diseases. 

Although the data is promising, no studies exist yet on the link between tomatoes and blood sugar control in people without diabetes. 

Potassium and Insulin Secretion 

Some observational studies have demonstrated that lower potassium levels may increase your risk of diabetes. This is because potassium channels affect pancreatic beta cells, which are involved with insulin production and secretion. 

Your body regulates your blood potassium levels through biochemical signaling, but the resources must be replenished. Eating potassium-rich foods, such as fresh or cooked tomatoes, is recommended to help you satisfy your potassium requirements. 

Other Health Benefits of Tomatoes 

Phytochemicals are natural chemical compounds found in different plant-based foods, including tomatoes. It’s speculated that phytochemicals can decrease your risk of developing certain types of cancer. 

In 2021 a large-scale meta-analysis reviewed all high-quality studies that investigated any link between phytochemical intake and colon cancer incidence.

The data showed a positive link that people who ate a diet rich in phytochemicals had decreased incidence of colon cancer compared to people who consumed fewer phytochemical-rich foods. 

How to Add More Tomatoes to a Healthy Diet

Tomatoes are versatile and can be eaten on their own or mixed into your favorite dishes. Pair them with protein-rich or fiber-rich foods to delay digestion and minimize any impact on your blood sugars. Try these tomato-forward ideas: 

Tomato slices on a grilled cheese sandwich, made with whole grain bread.

Sautée tomatoes and spinach into your breakfast omelet.

Tomato salad with three different varieties and colors, and add legumes for protein. 

Stock your pantry with canned (no sugar added) tomatoes. 

Add canned tomatoes and tomato paste to your next soup or chili dish. 

Swap out fruit juice for unflavoured tomato juice. 

As you explore adding more tomatoes into your cooking, consider choosing specific varieties for your dishes.

Try This Famous Tomato Salad 

A famous tomato salad, that aligns with the Mediterranean diet, is the Caprese salad. It has simple instructions and is blood-sugar friendly: 

• Cut 1-2 ripe tomatoes into slices 
• Cut 8oz fresh mozzarella into ¼” slices
• A handful of fresh basil leaves
• 2 tablespoons each of olive oil and balsamic glaze to dress the salad 

Layer your ingredients in a repeating pattern: tomato, mozzarella, and basil. Repeat the pattern until you have used all your ingredients. Drizzle olive oil and balsamic glaze over your salad. You can add a pinch of salt and fresh ground pepper if you want. 

Are There Downsides of Eating Tomatoes? 

People who suffer from acid reflux or who are recovering from an ulcer are advised to limit their intake of tomato products. The high ascorbic acid in tomatoes can aggravate symptoms and worsen feelings of heartburn. 

This recommendation includes all tomato products, including tomato sauces, salsas, and tomato juice drinks. 

Can You Eat Too Many Tomatoes? 

There is no scientific literature to suggest how many tomatoes are safe to eat in a day. You should listen to how your body responds to tomatoes and make a decision that feels right for you. 

Are Green Tomatoes Safe to Eat? 

There are two circumstances when you would encounter a green tomato: the first is an unripe red tomato, and the second would be a variety of tomato that grows green with stripes. 

Both of these are safe to eat, but the unripened tomato will lack flavor and nutrients. 

A true green tomato has a tart flavor that offers more crunch than a regular red tomato. Green tomatoes are normally cooked before eating and used in salsa, or they are breaded and fried. 

While fried tomatoes are delicious, they are also higher in fats and carbs. You can try making them in the airfryer or grilling them instead. 

Tomatoes and Blood Sugar: Key Takeaways

Tomatoes are nutritious, and they are loaded with essential vitamins and antioxidants. They have low sugar content and should not cause your sugar levels to increase. 

You can rely on fresh tomatoes or canned options in your diet. Choose unflavored canned options whenever possible and always read the ingredients before buying. 

If you suffer from acid reflux you should wean back on tomatoes until your symptoms subside. 

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

Blessed be… and happy cooking!

                                                            Chef Michael R

 

Oh What a Dressing!

This dressing was originally introduced with the Chickpea Salad, but I have found the flavor pallet to be quite versatile with other salads as well, so I'm giving it its own page. :-) Enjoy!

Ingredients:

• 1/3 cup olive oil
• 1/4 cup red wine vinegar
• Juice of one lemon or 2-3 tbsp
• 1 tbsp soy sauce
• 2 cloves garlic, minced
• 1 tsp Dijon mustard
• Salt and fresh ground pepper, to taste

Preparation:

Add all ingredients to a 2-cup measuring cup and whisk until creamy smooth. Serve just about any salad... be adventurous! 

Blessed be... and happy cooking!

Versatile Shredded Chicken Breast

I was eating too much canned tuna for lunch, apparently, so I decided to make a batch of shredded chicken breast to use for lunches and soups. Seasoning is the same as for my Homemade Chicken Cold Cuts, but the shred allows for more versatility. Enjoy!

Ingredients:

• 4-5 boneless, skinless chicken breasts
• 1tbsp each salted butter (melted) and olive oil
• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp smoked paprika

Preparation:

Add chicken to a clean bowl and coat all sides with butter/oil mix. Combine kosher salt, pepper, garlic, onion and paprika and rub chicken on all sides with the mix until all pieces show a uniform color.

Heat oven or air fryer to 450 and place chicken in your tray of choice. I use my air fryer basket on the bake setting, but any toaster oven or full size oven will work equally well. Bake at 450 for at least 15 minutes, at which point test with instant read thermometer for 165 F. Add a few extra minutes if under.

Once you're sure all pieces are cooked, remove from heat and tent loosely with foil for 10-15 minutes. Cut up the chicken once it's cooled and shred by hand. I find weighing out 4oz servings for any lunch type salad is sufficient. Store the rest for up to 3 days in the fridge.

Use the shredded chicken as you see fit. I like to use for Weeknight Chicken Soup or a nice Healthy Lunch for One.

Blessed be... and happy cooking!

Montreal Steak Chicken & Broccoli

The original version of this recipe featured venison or beef and is still available to Red Meat Foodies by clicking HERE. I found it works quite well with chicken too, especially that healthy white meat. Comfort food for sure... Earthy flavors and textures that will delight!

Something to point out here, following my blog's intent of creating good meals especially for diabetics, is that pearled barley should be our go-to grain with a GI of around 35 (low) when cooked. In comparison, brown rice comes in at 50 (medium) and white rice at 89 (high).

Okay... let's cook!

Ingredients:

• 1 lb chicken tenders cut into bite size strips
• 2 tsp McCormick's Montreal Steak Seasoning
• 1 cup pearl barley (substitute low sodium chicken broth for water)
• 1 large yellow onion - cut up
• 6 baby portobello mushrooms - sliced
• 2 cups broccoli florets cut into small florets
• salt to taste
• olive oil

Preparation:

Start off by placing the chicken in a standard salt brine for about an hour. Rinse the chicken and set aside.

Continue on by thoroughly rinsing the barley and then cooking it according to package instructions - this usually takes about 45 minutes on a low boil. Use low sodium chicken broth instead of water for more flavor. While the barley is cooking we'll get everything else ready.

Next cut up the meat into bite size strips and toss with the Montreal Steak Seasoning.

Cut up the onion, mushrooms and broccoli florets and heat some olive oil in a non-stick Dutch oven. Have everything ready and start when the barley is just about done as the actual cook is a pretty quick process.

Sautee the onions first. As their edges just start to brown, add the mushrooms. Once the mushrooms are tender (~1 min) add the broccoli and sautee until cooked but still crunchy (~1 min). Scoop out mixture and set aside, covered.

Add a splash of oil to the Dutch oven and sear the meat with a high flame and a continuous toss. With the pieces being relatively small be sure you get a nice color without overcooking.

Finally add the onion, mushroom & broccoli mix and toss over low heat. Once blended add the cooked barley and carefully mix it all together. Alternatively serve the barley as a side, but personally I prefer the full blend. ENJOY!

Serves 3 - 4

Blessed be... and happy cooking!

Tuscan Salmon

Sometimes it's okay to splurge. Some people will call it cheating, but I prefer to call this type of meal a well deserved treat. This Tuscan Salmon, originally inspired by a recipe found on eatwell101.com, does have things we usually avoid, like heavy cream, cheese and butter, but trust me when I tell you there will be no regrets! :-)

Just don't make it every week... and practice portion control! :-)

Ingredients:

• 3-4 6oz salmon fillets
• 2 teaspoons olive oil ( I use the olive oil from the sun-dried tomato jar)
• 2 tablespoons butter
• 5 cloves garlic, finely diced
• 1 small yellow onion, diced
• 1/3 cup (80ml) vegetable broth (white wine works well, too)
• 1 7.5oz jar sun-dried tomato in oil, drained and cut up to bites of your choosing
• 1 3/4 cups heavy cream
• Salt and pepper, to taste
• 3 cups baby spinach leaves
• 1/2 cup grated Parmesan

Preparation:

Heat the oil in a large skillet over medium-high heat. Season the salmon filets on both sides with salt and pepper, and sear in the hot pan, flesh-side down first, for 5 minutes on each side, or until cooked to your liking. Once salmon filets are cooked, remove from the pan and set aside.

In the same pan, melt the butter in the remaining cooking juices leftover. Add in the garlic and fry until fragrant (about one minute). Add onion and stir fry until translucent. Add the sun-dried tomatoes and fry for 1-2 minutes so they release their flavors. Finally, pour in the vegetable broth, and allow the sauce to reduce down slightly.

Reduce heat to low, add the heavy cream, and bring to a gentle simmer, while stirring occasionally. Season the cream sauce with salt and pepper to your taste. Add in the baby spinach and allow to wilt in the sauce, and add in the parmesan cheese. Allow cream sauce to simmer for a further minute until cheese melts through.

Add the grilled salmon filets back into the pan and spoon the sauce over each filet. Serve with a green vegetable and a barley of your choice.

Blessed be... and happy cooking!

Steak Salad with Orange

 Credit for this protein-rich salad goes to the ADA's Diabetes Food Hub

This steak salad with oranges is a refreshing and vibrant dish that combines the rich flavors of flatiron steak with the citrusy sweetness of oranges.

Ingredients:

• 15 oz sirloin steak (sliced into 1/2 inch thick slices, all visible fat removed)

• 2 tbsp olive oil (divided)

• 2 tbsp balsamic vinegar

• 2 cloves garlic (minced)

• 1 tsp dried rosemary

• 1 tsp Kosher Salt

• 1/2 tsp black pepper

• 8 cups baby spinach

• 2 whole oranges (segmented)

• 1/2 small red onion (sliced)

• 1/2 cup shelled edamame

• 1/3 cup balsamic vinegar (for the dressing)

• 1 tbsp Dijon Mustard (for the dressing)

• 1 clove garlic (minced, for the dressing)

• 1 tsp honey (for the dressing)

• 1/4 cup Extra Virgin Olive Oil (for the dressing)

• 1/2 tsp Kosher Salt (for the dressing)

• Crumbled feta and/or crushed walnut as optional garnish

Preparation:

In a bowl, whisk together two tablespoons olive oil, balsamic vinegar, minced garlic, dried rosemary, kosher salt, and black pepper to create the steak marinade.

Place the steak in a shallow dish and pour the marinade over it. Ensure the steak is coated evenly.

Let the steak marinate in the refrigerator for at least 30 minutes.

While the steak marinates, make the dressing. In a small bowl, whisk the balsamic vinegar, mustard, garlic, honey, and seasoning. Continue whisking and slowly add the olive oil and whisk until the dressing is emulsified.

Preheat the grill to high heat and heat the remaining one tablespoon of oil.

Remove the steak from the marinade and cook for approximately 4–5 minutes.

In a large salad bowl, combine spinach, oranges, red onions, and edamame. Drizzle half the dressing on the salad and toss to coat. (Reserve remaining dressing for another use.)

Arrange the steak on top of the salad and add some crumbled feta and/or crushed walnuts for a next level flavor sensation.

Blessed be… and happy cooking!

Weekend Ramble: Mushrooms & Diabetes

I found a couple of articles through a post in one of my diabetic FB groups, and considering how often I cook with mushrooms, I was instantly intrigued.  It turns out that mushrooms probably won't help lower your sugar levels directly, but with a very low GI and GL, even cooked, they can certainly help your overall foodie happiness. Enjoy!

Mushrooms and Diabetes:

Have you been working with your healthcare team to create a dietary regimen that takes your diabetes diagnosis into account? In that case, there’s a good chance you know how crucial it is to eat nutritious foods – particularly vegetables. Following a diabetes friendly and healthy meal plan doesn’t mean you can’t have fun(gi)!  

Mushrooms aren’t vegetables, per se. Instead, they’re the fruiting bodies of a fungus. Despite this, they certainly deliver the sort of nutritional kick most commonly associated with veggies. They’re also often included in this category from a culinary point of view.  

Health Benefits of Mushrooms 

If you haven’t eaten mushrooms much before now, the variety of mushroom options available can be exciting. We’ll talk about some of the most popular mushroom varieties in a bit. For now, all you need to know is this: the health benefits associated with edible mushrooms are consistent across the board. 

Let’s start with the basics: a cup of raw mushrooms comes with a single gram of sugar, two grams of carbs, and no fat whatsoever. 

When you consume the same one-cup serving of mushrooms, you’ll get the following: 

• 22 percent of your daily value of vitamin B2 
• 16 percent of your vitamin B3 recommended daily intake 
• 12 percent of your suggested daily selenium intake 
• Other minerals (including phosphorus, iron, copper, and potassium) 

Different types of mushrooms 

As mentioned earlier, when you add mushrooms to your diet, you won’t struggle with a lack of variety. Here are just a few popular edible mushroom varieties to pick from: 

Portobello 

If you’ve ever eaten mushrooms before, there’s a decent chance you’ve had portobello mushrooms – these may be the most well-known edible mushrooms in the world. You can serve Portobello mushrooms in countless ways, but they’re famed for having caps that can be cooked like burger patties. 

Shiitake  

Shiitake mushrooms are another ubiquitous mushroom in the food world, often sauteed or included in soups like miso or ramen. No matter how you eat them, you’ll find a lot to like about their famed anti-inflammatory properties. 

King Oyster 

While they aren’t nearly as prominent as the last two mushroom varieties, king oysters are incredibly versatile. And just like the other mushroom species discussed here, they’re low in carbs and rich in nutrients. 

Lion’s Mane 

Since they’re relatively rare, you’ll likely have to pay a bit extra for lion’s mane mushrooms. But they’re worth the added expense, particularly if you use them to make vegan “fish” tacos. 

How can mushrooms help with blood sugar? 

In short... they will not lower your blood glucose directly, but they won't spike your numbers either. 

The soluble fiber beta-glucan found in mushrooms slows digestion and delays the absorption of sugars, thus helping to control blood sugar levels after a meal. Beta-glucans are soluble fibers that come from the cell walls of bacteria, fungi, yeasts, and some plants. They might lower the risk for heart disease. Beta-glucans might prevent the body from absorbing cholesterol from food. They might also stimulate the immune system by increasing chemicals that prevent infections.

Mushrooms are just plain fun and can add immense versatility in your cooking. Whether you use them raw or cooked, mushrooms can elevate your flavor palettes and make you a happy foodie. :-) Here's a solid reason to incorporate mushrooms in your meal plan.

Low glycemic index/load 

Two of the main things we look at in our diabetes friendly diet are, as you most likely already know, the glycemic index and glycemic load of any given food. When we check the numbers for mushrooms, we find that they are an impressive option. Mushrooms have a glycemic index of 15 for raw and mid 30s for cooked, placing them way down in the low range. The glycemic load for these beauties is also very low at only about 1.0 - 1.9 depending on preparation, making them a perfect food option.

Conclusion:

Mushrooms are just one of those foods that can help make our diabetes friendly cooking fun. They aren't any kind of miracle cure... not at all. What they are is a food you can include in may different ways without worry. Mushrooms can easily take a dish to Next Level, whether it be a soup, a sauce/gravy or even a salad. Sautee them and add to a green vegetable and suddenly something like simple green beans becomes a star quality side. Add them to a slow cooker meal and watch your dish explode with earthy flavors. Add them to a simple breakfast omelet and start your day with a smile. There's really no end to the possibilities with these little gems. :-)

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

Blessed be… and happy cooking!

                                                            Chef Michael R

Grilled Salmon with Mango and Tomato Salsa

  Credit for this dish goes to the ADA's Diabetes Food Hub

Mango and other fruit can add a slight sweetness to any salsa. It works particularly well with this slightly spicy salmon dish. Grilling salmon fillets with the skin on makes them easier to flip and helps prevent sticking. Oiling your grill grates can also prevent sticking. Use cooking spray for the easy button. :-)

You could also cook the salmon in the oven: Preheat oven to 400 degrees and bake the salmon in a shallow baking pan for about 9 minutes or until cooked through.

 Ingredients:

• 1 tbsp chili powder
• 1 tbsp cumin
• 1/4 tsp garlic powder
• 1/4 tsp ground cinnamon
• 1/4 tsp salt
• 1 1/2 lbs salmon with skin on - cut into four 6-oz filets
• Cooking spray for grill
• 1 1/2 cup diced mango
• 1 1/2 cup diced tomatoes
• 1 lemon - juiced, divided use
• 1/2 cup chopped fresh cilantro or basil

Preparation:

Preheat the grill to medium high heat.

In a small bowl, combine chili powder, cumin, garlic powder, cinnamon, and salt. Sprinkle the spice mixture evenly over the salmon fillets.

Lightly oil the grill grates with the canola oil. Place the salmon on the grill, skin side down. Cook uncovered for 7 to 8 minutes, turning halfway through. The salmon is done when it flakes easily with a fork.

While salmon is cooking, combine mango, tomatoes, cilantro, and half of the lemon juice in a medium bowl.

Remove salmon from grill and spritz with remaining lemon juice. Divide the salsa among the filets and serve.

Blessed be... and happy cooking!

Lima Bean Medley

 

One of my rainy day experiments turned out to be a very nutritious dish with fair amount of protein, anti-oxidants and other stuff that’s good for you. 😊 Use stand-alone or as a side or even as a snack. A half recipe is plenty for two people as a side dish with some left over.

Ingredients:

·       16 oz frozen baby lima beans

·       10 oz baby portobello mushrooms - sliced

·       2 lge yellow onions – cut up to your liking

·       2 tbsp olive oil

·       Salt & pepper to taste

 

Preparation:

Cook the lima beans per pkg instructions and set aside.

In a non-stick Dutch oven , or large skillet, saute the onions over medium heat until just translucent.

Add the mushrooms and continue to cook until mushrooms are soft.

Add cooked lima beans and season with salt & pepper. Give it all a good toss and serve.

Lima Bean Medley paired with BBQ chicken and German Cucumber Salad

Blessed be... and happy cooking!

Skillet Zucchini & Mushrooms with Chickpeas

This dish was adapted from Vera Beach's recipe Skillet Zucchini & Mushrooms. I changed up the process a tad and added roasted chickpeas to include a good protein. The result is a very good, balanced meal that is just perfect for us diabetics. Enjoy!

Ingredients:

• 2 tbsp olive oil
• 1 tsp avocado oil
• 3 tbsp butter, divided
• ~1.25  lbs zucchini - cut into bite size slices
• 1 can (15.5 oz) chickpeas
• salt and pepper to taste
• 1 yellow onion - minced
• 1 lb white mushrooms - halved or quartered depending on size
• 3 to 4 cloves garlic - smash minced
• 1 tsp dried oregano
• ¼ cup vegetable broth
• chopped fresh parsley for garnish
• grated parmesan for a light garnish - optional

Preparation:

Heat the avocado oil and 1 tbsp butter in a fry pan over medium heat. Drain the chickpeas and add to pan. Season with a touch of S&P. Toss frequently until chickpeas develop a little color, about 5 min should do it. Remove chickpeas from pan and set aside.

Add olive oil and 1 tbsp butter to a large skillet and set to medium-high heat. Add zucchini slices to the hot oil, season with S&P and cook for ~4 minutes until just tender. Remove zucchini from skillet and set aside.

Return skillet to the burner and add remaining butter; melt butter over medium-high heat. Stir in the onions and garlic and cook for 2 minutes, or until just softened.

Add mushrooms and cook for ~7 minutes, or until just tender and lightly browned. Stir occasionally.

Stir in the oregano and cook for 20-30 seconds.

Return zucchini to the skillet and mix with the mushrooms; cook for 1 minute, or until heated through.

Pour in the vegetable broth and add the chickpeas. Cook for two more minutes for even temperatures throughout. Taste for S&P and adjust as needed.

Remove skillet from heat. Sprinkle with parsley and parmesan and serve.

Blessed be... and happy cooking!