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!

Monday, April 7, 2025

Hungarian Mushroom Soup

Slightly modified from a recipe found on Kathy's Vegan Kitchen

This savory, rich, vegan Hungarian mushroom soup is thick, creamy, and full of vegetables. It's the perfect bowl of savory goodness to warm you this season and all year round.

Ingredients:

  • 2 cloves garlic minced
  • 2 cups yellow onion diced small
  • ½ cup yellow zucchini diced small
  • ½ cup green zucchini diced small
  • ½ cup carrots diced small
  • ½ cup celery diced small
  • ½ cup cooked pearl barley
  • 1 pound white button mushroom sliced thin
  • ¼ cup + 1 Tablespoon Hungarian paprika This is the correct amount
  • ½ cup fresh dill chopped finely
  • ¼ cup Tamari or soy sauce
  • 1 teaspoon nutmeg
  • 1 teaspoon fresh ground black pepper
  • 1 teaspoon sea salt
  • 6 cups organic vegetable broth
  • 1 bay leaf
  • ¼ cup Wondra flour

Cashew Cream:

  • ½ cup raw cashews (or sunflower seeds) soaked overnight
  • 2 cups unsweetened unflavored almond milk (or plant milk of choice)
  • Zest of 1 lemon
  • Garnish with dill and microgreens

Preparation:

In a soup pot (4 quarts or more), cook onion and garlic on medium heat until translucent. Add a little vegetable broth to prevent sticking. Then, add both zucchinis, carrots, barley and celery. Then add mushrooms.

Cook for about 7 minutes, stirring as it all cooks together. Add 1 cup of the vegetable broth and cook for a few minutes. Sprinkle ¼ cup flour into vegetables cooking in the broth.

Use a whisk or a spoon, combine the flour into the vegetables and broth, and get a thick paste (you do not want clumps). Add more vegetable broth if necessary.

Add the remaining vegetable broth, dill, soy sauce, paprika, nutmeg, lemon zest, bay leaf, salt, and pepper. Stir everything together. Bring to a boil, and then cover and turn down to simmer for 20 minutes. 

While the soup simmers, drain the cashews and combine them with almond milk. Blend with a high-speed blender. Slowly, add the cashew/milk mixture to the soup, stirring while adding.

Then, continue simmering, lid off, occasionally stirring, until soup thickens. If the soup gets too thick for your taste, add a little more vegetable broth. Serve with a hardy artesian bread.

Blessed be... and happy cooking!

Saturday, April 5, 2025

Weekend Ramble: The Onion... Backbone of Countless Culinary Adventures

Everybody loves onions, right?
Damn skippy we do!!!
Red, yellow, white, green... a staple in every good kitchen...
always on hand to be... quartered, diced, chopped or minced!



My guess is that you all have your own tried and true
techniques and knife skills, but check out Chef Billy Parisi.
He explains the different cuts beautifully!
to learn six proper techniques.
Chef Helen Rennie prefers a slightly different method
that doesn't require a parallel cut.
to see her methods in action.
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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Friday, April 4, 2025

Terroso Riso aka Earthy Rice... or Barley!

You know it's not always about the main course. Sometimes a side dish
can really pull things together.... like this very earthy rice favorite. 
Yes.... this has whole grain rice, a complex carb,
so be sure to serve a sensible portion as a side :-)
A healthier option for this dish is to use barley... leftover, pearl or quick-cook.
Same great flavor pallet with a GI of 35. Enjoy!
I will leave the measurements/quantities up to you.
Have fun with it and make it your own. :-)
Ingredients:
· Whole Grain Wild Rice - pick your favorite
· Olive Oil
· Baby Portobello Mushrooms - chopped
· Fresh Italian Parsley - whole leaves, no stems
· Garlic Powder
· Locatelli Romano Grated Cheese
· Fresh Ground Black Pepper

Preparation:
Cook rice according to directions... You can use leftovers here, too. In a non-stick pan, fry the rice and mushrooms in a bit of olive oil... Just enough for frying... don't drown the rice. Add garlic powder and parsley and toss over low flame. Fold in grated cheese until melted. Serve with fresh ground black pepper.


Blessed be... and happy cooking!

Thursday, April 3, 2025

Bruschetta-Stuffed Mushrooms

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

Bruschetta is a colorful and delicious appetizer for any gathering. For a lower carb option, try this simple bruschetta stuffed in mushrooms instead of serving it on the traditional baguette.

Ingredients:

  • 1 pint grape tomatoes - quartered
  • 2 tsp olive oil
  • 2 cloves garlic - minced
  • 2 tsp dried basil
  • 1/3 cup 2% mozzarella cheese
  • 2 tbsp freshly grated parmesan cheese
  • 14 oz (about 14 mushrooms) large "stuffer" mushrooms
  • 1 tbsp balsamic vinegar

Preparation:

Preheat oven to 350 degrees F. 

In a skillet, heat olive oil and add garlic. Saute garlic for about 1 minute. Add tomatoes and continue to saute for about 4 minutes. Remove from heat and stir in basil and both cheeses.

Remove stems from mushrooms and fill with tomato mixture. Bake in oven for 15 minutes.

Let cool slightly, then drizzle with balsamic vinegar. Serve warm.

Blessed be... and happy cooking!

Wednesday, April 2, 2025

Shrimp & Pollock with Creamy Broccoli & Lima Beans

This dish is comfort food. Period. Great source of good nutrients combined with a very cozy flavor pallet, this dish will have everyone around the table smiling. Enjoy!

I know the dish looks like a pasta overload... In reality, pasta's glycemic index is in the low range at 52-54. The trick is to eat a sensible amount, which should be fairly easy considering the recipe only calls for six ounces of noodles in total.

 Ingredients:

  • 6 oz pollock bites
  • 6 oz lge shrimp - cleaned & tails removed
  • olive oil
  • splash of lemon juice - fresh squeezed preferred
  • 6 oz frozen lima beans
  • 6 oz broccoli crowns - cut up after cooking
  • 1 lg yellow onion - diced
  • 3 scallions - cut to 1/4" rings
  • 1 15.5 oz can Cream of Shrimp condensed soup
  • 1/3 cup half & half
  • 6 oz egg noodles
Preparation:

Combine pollock & shrimp in a bowl. Add a dash of salt & pepper, a little olive oil and a splash of lemon juice. Toss to blend flavors and set aside.

Cook the lima beans and broccoli as you normally do. Cut the broccoli into small pieces. Set both aside.

Put on the water for the egg noodles... don't forget to salt the water.

Heat ~2 tbsp olive oil in a large skillet over medium heat. Saute until fish and shrimp are just done. Remove from skillet and set aside on a plate with a cover.

Add a little more oil if needed and saute the onion over medium heat. Add scallions and after a minute add the soup. Rinse can with 1/3 cup half & half, add and blend. Add the vegetables, blend and season with salt & pepper to taste. 

Finally, add the shrimp and pollock back to the skillet, blend and cover. Simmer on low for a couple more minutes for everything to heat through.

Serve over egg noodles as shown top of post or with noodles on the side. :-)


Blessed be... and happy cooking!

Tuesday, April 1, 2025

Heavenly Halibut... or Cod... :-)

This one is adapted from AllRecipes.com where the recipe calls for two pounds of halibut. As fun as that much fish may seem, we eat lovely 6 oz portions in my home which seems to be quite enough protein. I'm therefore paring down to a 2-person recipe and leaving out carbs to make the dish diabetic friendly. I like to serve this dish with a vegetable like lima beans that have both a low glycemic index (46) and load (7).

Ingredients:

  • 2  6oz halibut or cod filets
  • 1/4 cup grated Parmesan cheese
  • 2 tbsp salted butter - softened
  • 1.5 tbsp mayonnaise
  • 2 tbsp chopped scallions
  • 1 tbsp lemon juice
  • 1/8 tsp salt
  • 1 dash sriracha sauce
Preparation:

Pat filets dry using paper towel, squeezing gently to remove excess liquid and coat lightly with olive oil. Place filets into your toaster oven's foil lined baking tray with the rack set so the filets are about 6" from the heat source, and broil on a low setting for ~8 minutes.

HalibutCod

Meanwhile, mix all other ingredients in a bowl.

Remove filets from the oven, coat with mixture and return to the oven for about another 2 minutes. Your cue to serve is when the topping is bubbling and slightly browned.

Serve with a side of diabetic friendly vegetables and a green salad of your choice.

Blessed be... and happy cooking!

Monday, March 31, 2025

BBQ Boneless Skinless Chicken Thighs

These are so good I like to make extras. :-) To keep the sugars low I pair these delicious thighs with barley cooked in chicken stock along with a nice, vibrant salad.

Ingredients:

  • 10-12 boneless, skinless chicken thighs
  • 1/2 cup honey
  • 1/4 cup country style Dijon mustard
  • 2 tsp finely shredded lemon peel (optional)
  • 3 tbsp lemon juice
  • 2 tbsp olive oil
  • 4 cloves garlic, minced fine (or 1/2 tsp garlic powder)
  • 1/2 tsp salt
  • 1/2 tsp Chilulah hot sauce (original or chili garlic)
  • 1/4 tsp fresh ground black pepper

Preparation:

In a 1-cup measuring cup, combine all ingredients but chicken and mix thoroughly. Trim fat from chicken thighs and make sure you can fold each thigh open so they're not too thick. Place all chicken pieces in a ziplock bag. Pour marinade into bag, seal, mix and let sit for four hours.

Set grill to medium and grill chicken 10 minutes each side. During this time, simmer the remaining marinade on stove. After 20 minutes of grilling, flip thighs one more time and baste with cooked marinade. Grill 5 more minutes on low. Serve with cooked marinade on the side as extra coating or dipping sauce.

Blessed be… and happy cooking!

Saturday, March 29, 2025

Weekend Ramble: Best/Worst Seafood Dishes for Your Health

 Another great compilation from WebMD.

Best/Worst Seafood Dishes for Your Health
Medically Reviewed by Poonam Sachdev on August 30, 2023

What Makes the Difference?

You’ll want to consider what’s in the dish, how it was cooked, freshness, and the type of fish. There are lots of good choices, but some are better than others. You’ll want to limit cream, oil, salt, “bad” fats, and mercury. Do you know what’s in your seafood entree?  

 

Best: Salmon

It’s a nutritional darling that you’ll see on many U.S. menus. It’s high in healthy omega-3 fatty acids. And as a canned fish, it generally has less mercury than tuna. Wild salmon caught in Alaska is a good source, whether fresh or canned. Because fatty fish like salmon can have more of banned chemicals called PCBs, it helps if you cut away or drain extra fat, skin, and darker meat.

Worst: Fish and Chips

The fact that everything in this dish is deep-fried is not a good start. The tartar sauce and ketchup often served with it add even more fat, sugar, and calories. If you bake the fish (try it with a cornflake crust for a crunch) and potatoes, you can control the amount of oil. A simple lemon wedge is a low-calorie way to add flavor.

Have Sparingly: Broiled Swordfish

No matter how it’s caught or how you cook it, swordfish is likely to have high levels of mercury. It’s not a big deal to eat once in a while, but too much can damage your brain and kidneys. If you’re pregnant, that may hurt the baby or cause a miscarriage. Infants, the elderly, and those who have weak immune systems may be more sensitive to it. Shark, king mackerel, and tilefish from the Gulf of Mexico also have high levels of mercury.

Best: Shrimp Cocktail

It’s all about the sauce. The shrimp are usually steamed or boiled, which is pretty healthy. They’re high in protein, and low in fat and mercury. But the sauce, especially the classic bottled tomato-based type, can hide lots of sugar, sometimes listed as “high-fructose corn syrup.” So skip the dip, or make your own sugar-free version. You’ll find lots of recipes online.

Worst: New England Clam Chowder

Sure, it’s got clams, which give you protein. But this soup also has cream, butter, and salted pork. So you could get lots of calories, saturated fat, and sodium, which many people need to limit. Save this one for a special treat and try not to have too much. 

Best: Manhattan Clam Chowder

Instead of butter and cream, this chowder uses a base of tomatoes. That’s a really good start. Potatoes, carrots, and onions fill out the dish. It adds up to about 135 calories a cup with little saturated fat, compared with around 181 calories a cup for the same amount of New England clam chowder. Mercury is not usually a worry with “bivalve” shellfish like mussels, oysters, and clams. Be aware that ready-to-serve soup has an estimated 1000 mg of sodium in 1 cup.

Best: Salad With Anchovies

Because they’re small and don’t live that long, these fish are less likely to have mercury, PCBs, and other chemicals in their flesh. And they’re loaded with omega-3 fatty acids that your body needs to be at its best. Some packaged anchovies have a lot of salt, so check the label, especially if you have to watch your sodium. Look for white anchovies in vinegar -- “boquerones” in Spanish cuisine -- for a less-salty version.

Best: Canned Tuna

This lean fish gives you protein, and has some omega-3s. But tuna grow bigger than fish like sardines and anchovies, so they often have more mercury and other chemicals in their flesh. For lower mercury levels, look for the “canned light” kind. If you like albacore, look for products from the U.S. or Canada. If you’re watching your calories and fat, buy tuna packed in water instead of oil.

Best: Oysters

You’ll get protein and zinc, but it’s best to cook oysters, not eat them raw. That will help avoid food poisoning from bacteria like vibrio. This bacteria is more common in warmer months but can happen anytime. Hepatitis A can also be a risk with shellfish. Your oysters may be fine, but you can’t tell if it’s infected by how it looks and smells. Lemon juice, hot sauce, or alcohol won’t kill vibrio. Only thorough cooking can do that. 

Best: Baked Catfish

They may not be the prettiest fish to look at, but U.S. farm-raised catfish have a lot going for them. They’re low in mercury, eco-friendly, nutritious, and easy to find in grocery stores. You may want to check on the source, since some countries don’t have strict rules about fish farming. Fried catfish is a favorite for many, but frying adds lots of calories and fat. Bake it for a leaner dish. 

Best: Grilled Sardines

They’re usually canned, but you can sometimes get fresh ones at the market that are great when grilled whole. They’ve got plenty of omega-3s and not much mercury, because they’re small and short-lived. Plus, there really are lots of these fish in the sea, and they usually aren’t expensive. As with tuna, you can get them packed in water instead of oil.

Best: Ceviche

Made with raw fish, lime juice, and often potatoes and onions, this is a traditional dish from Latin America. The acid in the lime juice may seem to “cook” it because the flesh changes color. A week in the freezer at -4 F usually gets rid of parasites that could make you sick. But the size and type of fish also make a difference, so let a chef make your ceviche.

Have Sparingly: Sushi

It can be good for you, with lean protein, omega-3s, and not a lot of fat, sugar, and calories. But there are some drawbacks. Raw fish needs expert handling. Bacteria and parasites don’t get cooked away, but a good chef knows how to keep you safe.  And mercury in common sushi fish like ahi and bluefin tuna can start to add up if you eat too much.

If You’re Cooking

When you’re at the market, seafood shouldn’t smell fishy. And if you can see the fish’s eyes, they should be clear. If the bones are a problem, you can buy fillets. Experts recommend that you cook fish until it flakes easily with a fork. You can cook it many ways: roast, bake, grill, or steam, to name a few. There are many recipes to try, so cast a broad net!


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

Blessed be… and happy cooking!

                                                            Chef Michael R



Friday, March 28, 2025

Bean Sprout Stir Fry

I must have looked over 50 or so recipes for bean sprout stir fry on the Net. In the end I decided to create my very own, making sure the composition was going to satisfy my need for diabetic friendly ingredients and provide great flavor as well. Serve this as a side to my Soy Sauce Salmon and you're in for a culinary delight with many flavor levels. Enjoy!

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!

Thursday, March 27, 2025

Slow Cooker Black Beans & Barley

Legumes are among some of the very best foods for us diabetics. There's a reason I devoted a whole Weekend Ramble to them a while back. Visit The Health Benefits of Legumes for more information.

Today I share with you a recipe found in one of my favorite recipe books, The Comprehensive Diabetic Cookbook for Beginners by Keith Laurence. In this dish he combines black beans (GI 30) with my absolute favorite grain barley. The recipe calls for hulled barley (GI 20-25) but if that is hard to come by, pearl barley (GI 30) will work equally well.

I personally prefer to use more than three cloves of garlic, but... well that's just me. LOL

The key to making this butt-ugly protein work is to pair it with something that will create a party in your mouth, because it certainly is NOT pretty to look at. The whole concept of attractive plating is just out the window with this one, so don't even think of a party for your eyes! LOL. I've found that an Italian tomato salad or my German Cucumber Salad take care of this nicely and will bring about the always loved Yummy Noises. :-)

I hope you enjoy this earthy dish as much as I do, and as always... feel free to make it your own with seasonings and sides that YOU like. Enjoy!

Ingredients:

  • 1.5 cups hulled barley
  • 2 cups dry black beans - rinsed and drained
  • 8 cups vegetable broth
  • 1 lge yellow onion - chopped
  • 3-4 cloves garlic - minced
  • 1 tsp table salt
  • 1 bay leaf
  • 1/2 tsp dried thyme
Preparation:

Mix all the ingredients in a 6 qt slow cooker.





Give all ingredients a good stir.

Cover and cook on low for 6-7 hours or until beans and barley are soft.

Remove the bay leaf and discard. Serve warm with a tossed green salad, traditional Italian tomato salad or my German Cucumber Salad.

For a breakfast treat next day form small patties, dip in egg and panko and fry to a crispy golden brown. 😊

Blessed be... and happy cooking!