Weekend Ramble: Time to Talk About Thyme

I find it so interesting to find real health benefits in foods we commonly use already. Granted, thyme is not going to cure your diabetes, but it IS good for you and will add flavor to your diabetic friendly dishes. Full credit for this article goes to the American Diabetes Association where I found it posted in their Diabetes Food Hub. Enjoy!

It’s Time to Talk About Thyme

by Emily Weeks, RDN, LD

It’s time to talk about the benefits of thyme and why you should be using this aromatic herb in your diabetes-friendly cooking. Beyond its enticing fragrance, thyme offers a wealth of health benefits, making it a wonderful addition to meals for individuals managing diabetes. In this article, we'll delve into the nutritional benefits of thyme, how to use and store it, and offer a few tasty diabetes-friendly recipes that you can try tonight!

About Thyme

Thyme is an herb from the mint family and a staple ingredient in kitchens around the world—with small, fragrant leaves that are typically green-gray in color. It thrives in sunny and dry conditions and can be grown both outdoors in gardens and indoors in pots.

How to Pick and Store Thyme

When shopping for thyme, look for fresh, vibrant sprigs with intact leaves and a strong smell. To maximize thyme's shelf life, wrap fresh sprigs in a damp paper towel and store them in a plastic bag in the refrigerator. This helps maintain the herb's moisture and aroma for up to a week.
 
Alternatively, you can dry thyme by hanging it in a well-ventilated area. Once dried, store it in an airtight container away from direct sunlight, where it can retain its flavor and fragrance for several months. You can also find dried thyme in spice aisles, which is a convenient option for year-round use.

The Nutritional Benefits of Thyme

Since it is typically used in small amounts to garnish and add flavor to dishes, thyme can contribute small amounts of certain essential nutrients like vitamin C, vitamin A, potassium, and magnesium to your eating plan.
 
Thyme contains several antioxidants, including thymol and rosmarinic acid. These compounds have been shown to have anti-inflammatory and antimicrobial properties.

How to Use Thyme in Your Cooking

Thyme offers a pleasant, slightly sweet, earthy taste with subtle hints of mint and lemon that enhances the flavor of dishes. It pairs well with various meats, including poultry, beef, lamb, and fish. Sprinkle some fresh or dried thyme leaves over roasted vegetables or incorporate them into marinades, soups, stews, and sauces for a delightful aromatic touch. A serving of thyme is two tablespoons when fresh or one teaspoon when dried.
 
Thyme also pairs well with other herbs such as rosemary, oregano, and parsley. Mix and match these herbs to boost the flavor of your dishes. Whether you're preparing a hearty roast, a fragrant soup, or a light salad, thyme can be your trusted companion in the kitchen to add depth and aroma to your dishes.

Diabetes-friendly recipes featuring thyme:

Sautéed Thyme Mushrooms

Bursting with flavor and seasoned to perfection, these mushrooms are a tasty addition to any meal.

Lemon Thyme Shrimp Stir Fry with Cauliflower Rice
This tasty Lemon Thyme Shrimp Stir-Fry uses diabetes-friendly ingredients like cauliflower rice and fresh herbs to ensure your dinner won’t spike your blood glucose (blood sugar) levels.

 Roasted Pork Tenderloin with Thyme and Balsamic Roasted Grapes
Infused with aromatic thyme and garlic marinade, the tender pork is a flavor-packed masterpiece. 

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

Blessed be… and happy cooking!

                                                            Chef Michael R

Stuffed Peppers with Meat & Barley

This is a diabetic friendly version of stuffed peppers I used to make years ago using a slow cooker. There is still quite a bit of prep work so allow yourself more than an hour to get this dish on the table. The end result is absolutely worth the effort!

The main change is the swap to barley instead of rice. I use venison in my stuffed peppers but you can absolutely use lean beef as well. Enjoy!

Ingredients:

• 12 oz lean ground venison or beef
• 1 cup pearl barley - long cook
• 2.5 cups beef stock
• 1 cup yellow onion - chopped
• 3 cloves garlic - minced
• 3 oz baby portobello caps - chopped
• 1 scallion - cut to 1/4" pieces
• 1 tbsp The Good Stuff - Click here for recipe
• 1 tbsp grated Parmesan cheese
• 3 bell peppers - your choice of color - choose flat bottoms
• shredded mozzarella - as needed
• 3 medium tomatoes - cut up
• salt & pepper - to taste

Preparation:

Bring the beef stock to a boil. Thoroughly rinse the pearl barley, add to boiling stock and simmer for ~40 minutes, covered, until almost all liquid is gone. Set aside.

Heat a large skillet and fry the meat in a bit of olive oil until cooked through. Add The Good Stuff and blend well. Remove meat from pan and set aside... keep warm.

Add more oil to the pan and saute the garlic, onion, scallion & mushrooms, adding ginger, parmesan and salt & pepper to taste. Cook until onions are just translucent.

Add the meat back, blend well and adjust seasoning to your liking.

Cut the tops from the peppers and remove insides as best you can.

At this time add the barley to the pan with the meat mix. You will not need all of the barley. The quantity made allows you to gauge how much to add to the pan so you'll have enough to comfortably fill your 3 peppers.

At this time start a gentle saute on the tomatoes. Season with salt, pepper and some garlic powder. Cook for a minute or two and transfer to the pot you will use for steaming.

Fill the peppers with meat mixture, gently pressing mix to make sure the pepper is fully filled. Place upright into pot on top of tomato base.

Simmer/steam over medium low, covered, for ten minutes. Add mozzarella to tops of each pepper and cook for another 10 minutes.

Give each person a whole pepper for plating beauty. Have them cut the pepper in half and then top each half with some of the tomato base.

Serve with a green vegetable of your choosing.

Blessed be... and happy cooking!

Tomato-Pepper-Basil Chutney

A few years ago we had dinner over at cousin Paul's house. He and Susie were in the middle of a 3-week diet called New You in 22 - The Metabolic Meals Blueprint by Jonny Bowden, Phd, CNS. What they served was simple BBQ chicken thighs that were elevated to OMG status with a chilled chutney made from tomatoes, peppers and basil. Really easy to make, this stuff packs a punch of fresh that caused the Reilly's to make yummy noises. Carolyn and I both thought it might be equally exciting with some fresh cod, so we tried it.... 

In a nutshell... a new family favorite was born...

Ingredients:

• 4 ripe tomatoes, quartered
• 2 large red bell peppers, seeded and cut up
• 1 cup sundried tomatoes in oil, well drained
• Two handfuls fresh basil (I used lemon basil with the fish)
• 2-3 cloves garlic, crushed
• 2 tsp dried oregano
• 1/2 tsp each salt and fresh ground black pepper
• 6 tbsp coconut oil, melted

Preparation:

Just so you know, the above ingredient list is a double batch because I loved it THAT MUCH and knew I'd find varied uses for it during the week ;-) I also used olive oil in lieu of coconut oil... well I just forgot to pick some up LOL Trust me... a good olive oil works equally well! 

First, get out your food processor. Cut up the tomatoes and peppers and crush the garlic.

Measure out a cup of sundried tomatoes and drain for a few minutes in a colander.

Add all ingredients to the food processor a little at a time. You'll notice there are no pics of the basil... That's because I used frozen lemon basil from last year's garden and...well... it just didn't live up to my photo standards...... ahem ;-) Pulse a few times to break up the larger pieces, then process steadily, until the mixture forms a "sauce" that is mostly smooth. 

If the mixture is too thick, add a little more oil, but make sure it doesn't get runny. You want the chutney to be able to stand alone as seen here with the baked cod and steamed string beans.

Like I said, the chutney was originally recommended with chicken. The fish worked really well, and I bet it will compliment the other white meat nicely as well! It's just an amazing little blend that I'm sure will prove quite versatile in the future... ENJOY!

Blessed be... and happy cooking!

Unstuffed Eggroll

 Adapted from a recipe found on the ADA's Diabetic Food Hub

Original source: The Diabetes Cookbook. Recipe Credit: Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough. Photo Credit: Mittera.

This quick and easy recipe features the familiar flavors of a Chinese takeout eggroll, but without the added grease from deep frying. This is a great low-carb entree on its own, or serve over a grain, like barley or quinoa, or over cauliflower rice.

Ingredients:

• 1 lb lean ground pork or chicken breast
• 1/2 tsp black pepper (divided use)
• 1 tsp garlic powder
• 2 tbsp olive oil - divided
• 1 clove garlic - minced
• 1  16 oz bag packaged coleslaw mix
• 2 tbsp lower sodium soy sauce
• 1 tbsp hoisin sauce
• 1 tsp ground ginger
• 3 green onions/scallions - sliced to 1/4” pieces on an angle for appearance

Preparation:

Season pork/chicken with 1/4 teaspoon pepper and the garlic powder. Sauté meat in a large skillet over medium-high heat using 1 tbsp oil until completely cooked. Drain fat if needed. Remove meat from pan and set aside.

Heat remaining olive oil in pan and add garlic; sauté 30 seconds. Add coleslaw, soy sauce, ginger, hoisin sauce and 1/4 teaspoon pepper. Cook 6 minutes, stirring frequently. Add meat back to pan and top with green onions. Blend and heat 1–2 minutes.

Blessed be... and happy cooking!

Baked Salmon with Homemade Teriyaki

Adapted from a recipe found on Diabetes Australia.

There are many ways to cook the salmon for this dish... baked, fried, steamed or poached... The method for the fish is not all that important in this recipe, because today we are making homemade teriyaki sauce so you don't have to worry about sugar overload found in the commercial brands. For today's version I'm frying/steaming two portions of Atlantic farm raised salmon. Enjoy!

Ingredients:

• 2  6 oz  salmon filets - skin off
• black pepper to taste
• 1/2 tbsp Wondra flour
• cooking spray

Teriyaki Sauce:

• 1/2 tbsp sake
• 1/2 tbsp mirin
• 1/2 tbsp sugar - optionally use your favorite sweetener equivalent
• 1 tbsp soy sauce

Preparation:

Combine all of the sauce ingredients and mix well until sugar is dissolved. If sugar is not dissolving, microwave the sauce mixture for 30 seconds and stir until sugar dissolved.

Pepper both sides of the filets, coat with flour and fry covered, spine side up in a lightly sprayed skillet for 6-7 minutes over medium/medium low heat.

Add the sauce into the skillet and continue heat for about 6-7 minutes or until the sauce is boiling. Once sauce is boiling turn the salmon over to make sure all sides are coated with the sauce. By now the sauce should have thickened. It is ready to be served.

Mixed vegetables and a green salad pair well with this dish.

Blessed be... and happy cooking!

Healthy Tuna Lunch for One

This lunch has become such a favorite of mine... so much so that I sometimes eat it several times a week! The possibilities are pretty much endless, and the dish is packed with protein, antioxidants and zero carbs in the version you see here. Enjoy!

Ingredients:

• 1  5 oz can solid white Albacore tuna in water - drained
• 1/2 tomato - diced
• 1/4 yellow onion - other varieties work well, too
• 3" piece cucumber - quartered and sliced
• 1 tbsp mayonnaise
• 1-2 tbsp olive oil
• salt & pepper to taste
• 1 scallion - cut up for garnish or mixed in 

Preparation:

I just use one of my soup bowls for prep and eating so there's one less thing to wash. :-)

Break up the tuna with a fork and add mayo, oil, salt & pepper and mix.

Fold in onion, tomato, cucumber and cut up scallion. Add more olive oil if so desired.  Done! :-)

Blessed be... and happy cooking!

Weekend Ramble: Is Allulose the Perfect Sweetener?

Here's a new and improved sweetener written up by Elizabeth Traxler, MS, RDN, LD. on the blog by University Hospitals. Could this be a dream-come-true for people with diabetes?

I started using Allulose at the beginning of October 2024 and initially I was quite pleased with it. I need my cawfee to be a little sweet, and the fact that Allulose is a sweetener that is not metabolized like sugar or things like Splenda appealed to me.

As you'll read in the article, Allulose is not cheap, but it does work well for many people. My labs showed a positive reaction to its use, but I, unfortunately, was one of those who developed side effects after a few months of using this sweetener, so I stopped.

Long story short... I do believe its good stuff and worth a try.

Is Allulose the Perfect Sweetener?

March 06, 2024

If you’ve been wishing for a better tasting low-calorie sweetener, allulose might be the answer. This recently FDA-approved sugar substitute boasts a lot of positives. But before adding it to your coffee, it’s important to get the whole picture.

“Allulose is a new option in the list of safe alternatives to sugar,” says University Hospitals registered dietitian Elizabeth Traxler, MS, RDN, LD. “Like many sugar substitutes, allulose is low calorie and doesn’t raise insulin or blood sugar levels, so it can be helpful for weight management and diabetes. The thing that sets allulose apart is it has a texture and flavor similar to table sugar and it doesn’t seem to give the strong aftertaste that is often associated with most low-calorie sugar substitutes.”

What is Allulose?

Allulose is a sugar found naturally in raisins, figs, maple syrup, molasses and wheat. Allulose is commercially produced by heating the sugar molecule fructose and changing its chemical form. The resulting sweetener is available granulated like sugar or in liquid form. You can find it online, but you won’t find it on most store shelves or in many low-calorie foods or beverages – at least not yet.

Allulose and the Body

The body responds to allulose differently than it does to table sugar. Allulose is quickly absorbed and excreted, but isn’t metabolized by the body. Because it isn’t metabolized, allulose doesn’t increase insulin or blood sugar levels, isn’t stored as fat and won’t promote weight gain like sugar does.

The “Sweet” News about Allulose

Sweet and tasty. Allulose is about 70 percent as sweet as sugar and tastes a lot like sugar, with little or no aftertaste. That means you can truly enjoy it as a sugar substitute, including for baking.

Low calorie. Allulose has about one-tenth of the calories in sugar. It contains approximately 1.6 calories per teaspoon compared to 16 calories in 1 teaspoon of sugar.

Safe. Allulose has received the “Generally Recognized as Safe” approval from the Food and Drug Administration (FDA).

No tooth decay. Unlike sugar, and like some other sugar substitutes, allulose isn’t metabolized in the mouth, so it doesn’t contribute to tooth decay.

Doesn’t raise insulin and blood sugar levels. Allulose doesn’t raise insulin or blood sugar levels, which makes it an appropriate choice for individuals with diabetes. But the benefits may go far beyond that.

“A few studies have shown that if a certain amount of allulose is consumed with other carbohydrates, there may be a lower blood sugar spike than what is typical for that food on its own. And studies conducted with rats demonstrated that allulose may enhance the body’s sensitivity to insulin, which is important for blood sugar regulation,” says Traxler.

The Drawbacks of Allulose

Side effects. At this point, there aren’t many human studies to show how much allulose may be harmful. While not many side effects have been identified, it’s possible that when consumed in higher amounts, allulose may cause GI upset due to its poor absorption. In addition, some research shows that allulose may promote the growth of certain bacteria associated with poor effects on gut health. In either case, allulose could cause GI symptoms of discomfort, gas or bloating similar to those with other sugar substitutes. Moderation is always the key.

Price. The product is new, has to be commercially produced and has a lot of positive qualities that put it in high demand. That all adds up to a high price. Compared to other sweeteners, allulose is the most expensive. Allulose is almost five times the price of table sugar, more than twice the price of Sweet’N Low, and about 30 percent more expensive than Truvia and Equal.

“If you can afford the cost, allulose has a lot in the plus column. It provides another safe option for adding sweetness without sugar or calories. It may be especially appealing due to its potential to support weight loss and blood sugar management. However, like any other sugar substitute available, we should consume it in moderation as more research is needed to assess its health impact over time,” says Traxler.

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

Blessed be… and happy cooking!

                                                            Chef Michael R

 

Chef Michael's Colcannon for Samhain

WARNING:

TRADITIONAL WICCAN HOLIDAY MEAL THAT WILL SPIKE YOUR SUGAR.

PROCEED AT YOUR OWN RISK!

Colcannon is a wonderfully earthy meal that is often served on Samhain, the Pagan holiday more widely known as All Hallow's 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. 

I know you're looking at the list of ingredients wondering what potatoes are doing in a recipe for diabetics. Well... guess what? Some dishes are just tradition and should not be messed with. End of discussion. Portion control is key with this one.

Enjoy 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 (turkey or chicken works, too)
• 3 lbs Yukon Gold potatoes, halved
• Milk as needed
• Salt as needed
• 1/4 tsp fresh ground black pepper
• 1 head of green cabbage, cored and shredded
• 5 tbsp butter
• Avocado oil
• 2 onions, 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 avocado oil and set aside.

Boil the potatoes in salted water until tender and

scoop out into a second bowl, reserving the water.

While the potatoes boil, sautee the onions, mushrooms,

scallions and parsley in a bit of avocado oil.

Add the meat to the saute and blend well.

Add cabbage to the reserved potato water and

simmer for 8-10 minutes until tender.

Drain cabbage in colander and return potatoes to the pot.

Mash the potatoes and add salt, pepper, butter and milk until creamy but not runny.

Then blend in the thoroughly drained cabbage.

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!