Disclaimer: I am not a doctor, nutritionist or professional chef. I do not provide nutritional breakdowns or carb counts with my recipes. Google is a great source for that if needed. Blessed be... and happy cooking!

Wednesday, August 20, 2025

Mr. Mom’s Macaroni & Tuna Salad

This dish was developed during my years as Mr. Mom back in the 1990s in an effort to provide a multi-meal dish that’s not only nutritious, but also really easy to prepare. It is obviously a dish from my pre-diabetes days, but with pasta being in the low GI range, a sensible portion is fine for any diabetic.

Considering the raves this recipe had received at numerous Primary Caregiver Meetings, it’s sure to be a hit with any family excepting those who will only eat peanut butter & jelly, of course!

Serves 8-12

Ingredients:

  • 1 lb rotini macaroni - cooked
  • 1/3 cup olive oil
  • 1/2 cup mayonnaise
  • 2 cans tuna in spring water - drained
  • 1 large onion - minced           
  • 1 tbsp dried parsley flakes
  • 15 oz can red kidney beans - drained
  • 15 oz can chick peas - drained
  • 6 oz black olives (large, pitted) cut in half
  • 8 oz canned sliced mushrooms - 2 6.5 oz cans drained
  • 2 fresh tomatoes - cut up
  • 1 handful leaf parsley - chopped
  • black pepper & salt to taste

Preparation:

Cook the macaroni in SALTED water. If the kids start screaming during this process, just ignore them, because the macaroni must be ALDENTE!! After draining the macaroni, spray it with cool water so it won’t cook itself any further. Break apart the tuna in a separate bowl so it'll be easier to mix with macaroni.

Add olive oil, mayonnaise & pepper and mix. If the kids scream now, go take care of them….the critical part is done. Add tuna, onion, dry and fresh parsley and mix.

Next add the mushrooms. The kidney beans, chick peas and olives should be stirred in very carefully, so they don’t break apart. Same thing goes for the tomato. 

If at this point the kids are still screaming, it probably means that they’re hungry, which is ok because your salad is ready.

GO FEED THEM!!!

Blessed be... and happy cooking!

Tuesday, August 19, 2025

Maple/Dijon Baked Salmon & Zucchini

Exploring new flavor combinations is always fun. I sometimes like to combine sweet and savory into one coating and try said coating with various proteins. I originally played with the syrup and mustard to elevate some chicken tenders, and although that did work well, a chance tasting with some leftover salmon gave the coating a permanent home with the fish.

And so.... a new recipe was born. Zucchini was added because I adore that vegetable and I simply smiled as I envisioned the finished sheet pan meal.

Ingredients:

Salmon:

  • 2  6oz Alaskan salmon filets - thawed
  • 1 tbsp olive oil
  • 1 tbsp real maple syrup
  • 1 tbsp Dijon mustard
  • 1 tsp favorite salmon rub
  •  1 clove garlic - minced very fine
Vegetables:
  • 2 medium zucchini - cut to bite size pieces
  • 1 med yellow onion - cut as you like
  • 2 tbsp olive oil
  • 3/4 tsp garlic powder
  • 1/2 tsp salt
  • 1/8 tsp black pepper
Preparation:
Preheat oven to 400F.
Toss vegetables and seasoning in large bowl, spread evenly on a sheet pan and bake for 10 minutes.
During that time, rinse the filets and pat dry.
Mix the ingredients for the salmon coating and cover fish on all sides.
Remove veggies from oven, toss and spread to sides of the pan. Add fish to middle of pan and return to oven for 10-12 minutes depending on thickness of filets.
Serve with a green salad and consider my Dijon Chive Vinaigrette as a dressing.

Blessed be... and happy cooking!



Monday, August 18, 2025

Lemon Caper Cod (Snapper)

This is a wonderfully creamy fish dish with a bit of a fresh zing by way of citrus, giving the meal a very summery feel. The original fish for this recipe was Victoria Snapper, but cod filets work beautifully and are now my go-to for this dish. ;-)
The original recipe called for white rice (GI 72) and dates back to my pre-diabetes days. A better choice for this dish is a portion of our beloved Lemon Parmesan Barley with a low GI of 35.

Ingredients:
  • 4  6 oz cod filets or 1.5 lbs Victoria Snapper
  • 1 clove garlic, minced
  • 1/4 cup lemon juice
  • 2 tbsp capers
  • 1 tsp dried coarse basil
  • 1/8 tsp fresh ground black pepper
  • 2 cups fat free sour cream
  • 1 tbsp extra virgin olive oil
  • kosher salt
Preparation:
Preheat oven to 385 F. Coat baking dish with cooking spray or a tiny bit of olive oil. Sprinkle fish on both sides with kosher salt and bake for 9 minutes or until the fish is just opaque.
Heat the oil in a small sauce pan over medium heat. Add the garlic and cook for one minute. Reduce heat to low. Stir in the lemon juice, capers, basil and black pepper and cook for 5 minutes. Add sour cream and simmer for five more minutes or until heated through.

Pour sauce over fish placed on platter and serve or plate fish and serve sauce separately, depending on your mood. A green vegetable like fresh green beans or broccoli and Lemon Parmesan Barley compliment this recipe perfectly. 
Blessed be... and happy cooking!

Sunday, August 17, 2025

Skillet Balsamic Chicken With Fresh Figs

 Lightly adapted from a recipe found on Olive & Mango.

This Skillet Balsamic Chicken & Figs recipe is a wonderful one pan dish to serve in late summer when fresh figs are in season. It’s fancy enough to serve to guests but also easy enough to make for weeknight dinner. Chicken is pan-seared in a skillet then braised in the oven with a fresh fig sauce. Fresh figs are added as a finishing touch and provide a sweet, delicious, seasonal accompaniment to the chicken, all garnished with savory fresh thyme! The sauce is seriously drinkable and perfect over rice or feel free and enjoy with crusty bread right from the skillet.

Ingredients:

  • 6 bone-in, skin-on chicken thighs
  • salt & pepper to taste
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp butter
  • 2 shallots, peeled and finely sliced
  • 4 cloves garlic, peeled and chopped
  • 1 heaping tbsp fresh thyme leaves off the stem
  • 1/2 - 1 tsp crushed Aleppo pepper 
  • 3 tbsp balsamic vinegar
  • 1/2 cup chicken stock
  • 1/4 cup white wine
  • 1 tbsp Dijon mustard
  • 6 to 7 fresh figs - halved
  • ½ lemon - juiced

Preparation:

Preheat oven to 350˚F.

Season the chicken both sides with salt & pepper.  

Heat olive oil in a large skillet over medium heat. Add the chicken skin side down and brown on both sides, approx 3-4 min per side. Remove chicken from pan and set aside.

Add butter to skillet and then add the shallots. Season with salt and pepper and cook stirring often until softened, approx 3-4 min.

Add garlic, thyme, and Aleppo, stir for 30 seconds until fragrant. Then stir in the balsamic vinegar, chicken stock, wine and mustard. Cook 1 minute until it starts to simmer.

Place chicken back into skillet and add the figs to pan as well. Transfer to oven and cook for 15- 20 minutes or until chicken is fully cooked through. Feel free to broil for the last minute or so for more color on the chicken.

Remove from oven carefully, squeeze over the lemon juice and serve with your favorite sides.

Blessed be… and happy cooking!

Saturday, August 16, 2025

Weekend Ramble: The Best Exercises If You Have Diabetes

Let's be honest... nobody enjoys exercise. Ok some people do but for the most part we diabetics are not the biggest fans. We're not young bucks anymore and may have a few extra pounds we're ashamed of on some level. If you're anything like me, I despise the whole gym scene. The smell alone tends to turn me around at the door. Now... we all KNOW that exercise will help us with our diabetes, so let's explore these low impact exercises that can actually be fun. My absolute favorite is walking. Carolyn and I have found many many trails of varying levels right in our own backyard. All you need to do is Google "Hiking trails near me" and let the internet find things that may very well surprise you! :-) 

Meanwhile... check out this neat list assembled by the good folks at WebMD.com

The Best Exercises If You Have Diabetes

Medically Reviewed by Michael Dansinger, MD on January 28, 2023


Fighting Diabetes? Do It Actively

Exercise is good for pretty much everyone. It’s especially important if you have diabetes. Workouts can do all kinds of things for you, like lower your blood sugar and blood pressure, boost your energy, and help you sleep better. If physical, high-impact exercises aren’t for you, there are plenty of other options.

Walk

It’s a simple way to get exercise and fresh air. It can lower your stress, too. A brisk stroll of 30 minutes to an hour 3 or 4 times a week is one way to hit your target. It’s easy to get started: Take Fido around the neighborhood or walk to the store instead of driving. Once you’ve made it a habit, it can be rewarding -- and motivating -- to track your steps and your progress.

Dance

This can be a fun way to get your exercise. Just shake your groove thing for 25 minutes, 3 days a week to help your heart, lower your blood sugar, ease stress levels, and burn calories. You don’t need a partner to get started, either. A chair can be good support if you need it.

Swim

This is one aerobic exercise that doesn’t strain your joints like other ones can. It also lets you work muscles in your upper and lower body at the same time. Hitting the water is also good for your heart. It can also lower cholesterol and help you burn serious calories. If a lifeguard is on duty, let them know you have diabetes.

Bike

Fighting diabetes can be as easy as riding a bicycle. Whether you use a stationary one or hit the road, 30 minutes a day 3 to 5 times a week can get your heart rate up, burn blood sugar, and help you lose weight without hurting your knees or other joints.

Climb Stairs

This can be a healthy and easy way to burn calories and get your heart and lungs working faster, especially if you have type 2 diabetes. Going up and down stairs for 3 minutes about an hour or two after a meal is a good way to burn off blood sugar. You can do it anywhere there’s a staircase, like when you need a break from work.

Strength Training

You do this with free weights or resistance bands. It can lower your blood sugar and help make your muscles and bones stronger. You get the most out of it if you do it twice a week -- in addition to your aerobic stuff.  You can do many of these exercises at home, like:

  • Lifting canned goods or water bottles
  • Push-ups
  • Sit-ups
  • Squats
  • Lunges

Gardening

If the idea of traditional exercise isn’t for you, don’t worry. Time in your garden counts as both aerobic activity and strength training. It gets your blood going (since you’re walking, kneeling, and bending). It also builds muscles and helps your bones (since you’re digging, lifting, and raking). You’re also outside, where your stress levels can be lower.

Yoga

It’s worked for some 5,000 years as a low-impact exercise that can make you stronger and more flexible. Yoga can also help with balance. The motions, poses, and focus on breathing may also ease stress and help build muscle. That can keep your blood sugar levels more stable.

Tai Chi

This ancient Chinese art uses slow, controlled movements -- along with visualization and deep breathing -- to build strength. It can also help with mobility, balance, and flexibility. This gentle exercise can also lower your stress level. It may also help prevent nerve damage in your feet.

How Much Is Enough?

At least 30 minutes of aerobic activity 5 days a week can help the insulin in your body work better. We’re talking exercise that gets your heart and lungs going and kicks your blood flow into a higher gear. If you haven’t been active in a while, start with 5 to 10 minutes a day and build up over time.  Talk with your doctor before you start.

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

Blessed be… and happy cooking!

                                                            Chef Michael R

Friday, August 15, 2025

Chef Michael's Mignonette

Years ago during one of our fun weekend adventures I was introduced to something I did not know existed... Mignonette. It all started with a weekend in Connecticut where we visited the Mystic Seaport  Aquarium and the Mohegan Sun Casino. As I usually do, I asked the hotel staff where THEY eat when they go out to dinner, and we were once again quite pleased with the recommendation.
My blue point oysters were not only amazingly fresh, but were served with what our waitress Lisa later told me is mignonette, a dipping sauce that introduced me to flavor levels previously not known to me in conjunction with raw bar. Excited to try this new menu item for myself, I naturally searched the Net for recipes, only to find that everyone has their own idea of how a mignonette should be constructed. The ingredients I finally decided on below do not adequately reveal the flavors reached by blending and storing them for several days. Prepare to be amazed should you venture into this ambrosial addition to any raw bar favorite!

Ingredients:
· 1/2 cup shallots, minced
· 1/4 cup white wine vinegar
· 1/4 cup seasoned rice vinegar
· 1 1/4 tsp crushed white peppercorns
· 1 tbsp fresh parsley, minced

Preparation:

Mince the shallots quite fine and place in glass bowl. Add vinegars and crushed pepper and stir.

Finally mix in the fresh parsley. Cover and store in fridge for at least a couple days, stirring occasionally.
Traditionally this is served as a dip or sprinkle for shucked oysters or clams, but don't stop there... It works well as a brush-on for any white fish like cod or trout, and as an added bonus, it stores well in the fridge for several weeks as well.

Blessed be... and happy cooking!

Thursday, August 14, 2025

Slow Cooker Country Pork Pasta

This dish is a classic slow cooker delight, and yes... you can have pasta because the glycemic index of pasta is in the low range at 52. The thing to watch is the portion size determining the glycemic load, so take the time to measure out a two oz portion. It's not much, I'll give you that, but it's better than no pasta at all. :-) Alternately, you can use pearl barley for an even lower glycemic index. Enjoy!

Ingredients:

  • 3-4 lbs country style pork ribs
  • 2  28oz cans Redpack whole peeled tomatoes in thick puree
  • 2 tbsp olive oil
  • 2 carrots peeled and sliced
  • 2 celery stalks sliced
  • 2 medium onions cut up
  • several cloves garlic minced
  • 1/2 tsp thyme
  • 1 can tomato paste
  • 1 cup of wine that you feel pairs well with pork
  • salt & pepper to taste
  • 8 oz pasta of choice (This makes four 2 oz servings)

Preparation:

Place the oil, carrots, celery, onions, garlic, thyme and 1/2 can tomato paste in a large skillet and cook on medium flame 8-10 minutes. Stir in half the wine and pour mix into slow cooker. Mash the tomatoes by hand with a masher and mix into slow cooker.

Brown the pork in same skillet and place into sauce in slow cooker, submerging the meat. Deglaze the skillet with the rest of the wine and add to slow cooker. Cook for ~7 hours on low. Spoon off the fat/oil before removing meat to a covered serving bowl. Stir remaining tomato paste into slow cooker to thicken up sauce.

Add fresh flat leaf parsley to slow cooker while preparing the pasta separately for an additional burst of fresh :-) Once pasta is cooked, divide into 2 oz servings and top with pork and veggies. Alternately serve pork over pearl barley for an even lower glycemic index.

Blessed be... and happy cooking!

Wednesday, August 13, 2025

Afghan Salata

A big thank you goes to my friend Sharon Giffin for finding this lovely salad on Diabetes UKThis salad is also known as Salata. This refreshing and colorful tomato, carrot and onion salad is light and crunchy. Enjoy!

Ingredients:

  • 2-3 large tomatoes, finely chopped (260g)
  • 50g fresh coriander, roughly chopped
  • 20g fresh mint, roughly chopped
  • 1 lemon, juice and finely grated zest
  • 1 tbsp extra-virgin olive oil
  • good pinch pepper
  • 1 large red onion, finely diced (180g)
  • half cucumber, finely diced (160g)
  • 2 large carrots, grated (250g)

Preparation:

Add the tomatoes to a bowl with the cilantro (or basil), mint, lemon juice, olive oil and pepper and mix well.

Add the red onion, cucumber and carrot. Mix well and serve.

Recipe tips:

Try with different herbs such as parsley, basil or dill.

Serve with grilled meat, fish, poultry or tofu.

Great as part of a buffet or for a packed lunch.

Blessed be... and happy cooking!

Tuesday, August 12, 2025

Panko Chicken with Bok Choy & Tomatoes

Crispy chicken and fresh, crunchy veggies.... who would think that eating healthy could be this good? Ok... ok... Yes, I know Panko is bread crumbs, but.... I'm allowing this simple carb every once in a while for two reasons: One... the amount used on two thighs is not very much, and two... well, sometimes ya just gotta live a little :-) 




Ingredients:

· 3-4 lbs chicken thighs
· 2 eggs
· 2-3 cups Panko
· 1 tbsp Montreal Steak seasoning
· 1 head bok choy
· 2 tomatoes
· 1/4 cup olive oil
· 1/2 cup water
· cooking spray

Preparation:

The Chicken:

Spray a baking dish with cooking spray and set your oven to 380 degrees. Skin and debone the chicken thighs, removing as much of the fat as possible. Pour Panko in a bowl and mix in Montreal Steak seasoning. Crack and beat the eggs in a second bowl. Dip the chicken in the egg, coat in Panko and place in baking dish. Once the oven is at 380, put in the chicken and set timer for 40 minutes.

The Veggies:

Cut off the bottom inch of the bok choy and discard. Wash and cut up the stalks and leaves to bite size pieces. Place in a pot with oil and water and simmer until just cooked, but still crunchy, and season with a bit of salt & pepper to taste. Cut up tomatoes, blend with bok choy and simmer another 1-2 minutes just to get the tomatoes warm.

Check on the chicken thighs after 30 minutes. Depending on your oven they may very well be done already. Golden brown Panko is your indicator here .


Blessed be... and happy cooking!

Monday, August 11, 2025

Backyard Basil Hummus

Adapted from a recipe seen at kathysvegankitchen.com

If you ever have an abundance of garden basil... you know it happens... this recipe provides a unique opportunity to shine. Many people make delicious pesto. If you're not a big fan of pesto, though, you may want to try this delicious alternative. Enjoy!

Ingredients:

·       2  15 ounce can Chickpeas - drained 

·       2 cups fresh basil (generously packed cups)

·       4 cloves garlic

·       1/2 cup olive oil

·       1/2 cup tahini

·       6 tbsp lemon juice

·       salt & pepper to taste

Preparation:

My preferred tool for making hummus is a stick blender.

First, drain the chickpeas, but don't rinse. Add the chickpeas and the remaining ingredients to a pot of choice.


Blend for about 2 minutes and add olive oil or more lemon juice to achieve a consistency you like and everything is smooth. Using a spatula, scrape down the sides to insure hummus uniformity as you blend.

Serve with dipping items such as carrots, cucumbers, peppers (reds are great) or even a few chips or crackers. Get creative with your plating and watch your hummus be the hit of the party! 

            Blessed be… and happy cooking!

        Chef Michael R

Saturday, August 9, 2025

Weekend Ramble: Smoking and Diabetes

This topic is something very personal and literally a revelation to me, as I never knew there was a connection until August 28, 2024 when an article on WebMD caught my eye.

You see, I was a smoker for 26 years and quit on September 12, 1997. My primary reason for quitting was to make sure my boys grew up with their Dad alive. My own father died of his third heart attack at age 52. 

Smoking cessation became an integral part of my life for many years as a member of an online support group which eventually lead me to become a quit coach for almost a decade. In 2000 I wrote a book titled:

Don't Quit Smoking Alone!

Help & Encouragement from the Trenches of an Online Support Group

The book is available as a free read... click here :-)  Thousands have benefitted from perusing the topics covered in the book that focuses on the long-term maintenance of a successful quit. Have a look if you are a smoker or even former smoker.

Okay... let's get to this week's Ramble! If you are like me and were not aware of the connection between smoking and type 2  diabetes until now, my hope is that this article and my free book will help you move forward with your quit. 

Smoking and Diabetes

Medically Reviewed by Michael Dansinger, MD on June 15, 2024

Written by Keri Wiginton for WebMD.com

If you smoke, you’re more likely to get type 2 diabetes (T2D). In fact, your chances go up by 30%-40% when compared to someone who doesn’t smoke. If you already have diabetes, smoking can make it harder to control your blood sugar. It can also worsen other health problems.

One of the best things you can do for your health is to give up smoking. But it can be hard to stop on your own. That’s why it’s important to get support from friends, family, or online communities. You should also bring it up with your doctor. They have treatments that can help you quit.

How Can Smoking Lead to Diabetes?

Studies show nicotine, the active chemical in cigarettes, can raise your blood sugar. It can also hurt your body in many diabetes-related ways. You may get:

Insulin resistance: Nicotine makes it harder for your cells to respond to insulin. That’s the hormone that helps your body use the sugar in your blood. You’ll end up with higher glucose levels.

Inflammation: Chemicals in cigarettes hurt your cells. This can lead to inflammation. That’s when your body tries to heal itself. This kind of damage makes it harder for your body to use insulin the right way.

Belly fat: If you’re a heavy smoker, you may gain more weight around your midsection. Even if you’re not overweight, this central fat can raise your chances of insulin resistance and T2D.

Other health problems: Your “bad” LDL cholesterol can go up. At the same time, your “good” HDL cholesterol goes down. Smoking also raises your triglycerides. Those are a kind of fat found in your blood. High cholesterol and triglycerides have a link to T2D.

Smoking if You Have Diabetes

Nicotine makes it harder to control your blood sugar. If you use insulin, you may need to take more of it than someone who doesn’t smoke. Smoking paired with unmanaged diabetes can also speed up damage to your whole body. That’s because your big and little blood vessels get hurt.

Compared to someone with diabetes who doesn’t smoke, you’ll have an even greater chance of:

 

Smoking and Sleep

Studies show smokers don’t get as much quality sleep. There’s a link between a lack of this restorative deep sleep and T2D. Part of the problem is that nicotine is a stimulant. That means it can keep you awake. But you may also have sleep problems as the chemicals leave your body at night. That’s called withdrawal.

On the flip side, you may find it hard to fall or stay asleep when you first quit smoking. If that happens to you, talk to your doctor. They can help you find ways to get a good night’s rest.

Does Smoking Cause Diabetes?

There’s a really strong connection between cigarette smoking and T2D. Many studies point to a cause-effect relationship. But some experts believe that it’s hard to say for sure that smoking alone causes diabetes. That’s because there are a lot of other things at play.

Some other drivers of T2D include:

 

Quitting Can Help

Your blood sugar may go up when you first stop smoking. This might happen because of post-quit weight gain. But experts aren’t sure if added pounds are totally to blame. Either way, you should stick with it. The longer you go without cigarettes, the better your insulin resistance will get.

If you don’t already have T2D, you may be more likely to get it when you first stop smoking. Your chances are highest the first 2 years after you quit. But if you abstain for 10-12 years, your chances are more like someone who’s never smoked.

If you’re finding it hard to quit, talk to your health care team. Your doctor may suggest a mix of treatment. That might include:

  • Counseling
  • Nicotine replacement therapy
  • Mindfulness training for smoking cessation (MTS)
  • Antidepressant (bupropion)
  • Chantix, an oral medication that blocks nicotine receptors and eases symptoms of withdrawal
  • Treatments for insomnia

You can also search for apps to help you quit, or you can call 800-Quit NOW (800-784-8669). Some online resources you can turn to include:

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

Blessed be… and happy cooking!