Slow Cooker Moroccan Chicken Stew

Credit for this gem goes to my Diabetic Living cookbook "Diabetic Slow Cooker". Between the subtle spices, the sweetness of apricot and the extra flavor level of the fresh scallion garnish, you are guaranteed a round of ooooohs and ahhhhhs at your table :-)

Ingredients:

• 2 lbs skinless, boneless chicken thighs, fat trimmed and cut into 2-3" chunks (Use chicken breasts if you're avoiding red meats)
• kosher salt to taste
• 3 cloves garlic, minced
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp black pepper
• 1/4 tsp ground cinnamon
• Non-stick cooking spray
• 1 1/4 cups (8 oz) dry brown lentils, rinsed and drained
• 1 Spanish or regular yellow onion, cut into thin wedges
• 1 32 oz carton regular chicken broth
• 3/4 cup water
• 1-2 yellow summer squash (zucchini), quartered lengthwise and cut into 3/4" long pieces
• 1/2 cup snipped dried apricots or golden raisins
• 1-2 sliced scallions

Preparation:
1. In a large bowl combine garlic, cumin, coriander, pepper and cinnamon. Add chicken and toss to coat all pieces. Lightly coat an unheated extra large skillet or Dutch oven with cooking spray. Heat over medium heat and add chicken. Cook until browned, turning meat to brown all sides - season lightly with kosher salt to taste.

2. Rinse lentils in fine mesh colander and drain over mixing bowl while cutting up onion. Transfer chicken to your slow cooker and add lentils and then onion wedges. Pour broth and water over everything in the slow cooker.

3. Cover and cook on low-heat setting 7-8 hours or on high-heat setting 3.5-4 hours. 

4. Add squash and apricots to slow cooker 30 minutes before serving. If using low heat, turn to high. Cover and cook until squash is just tender. Sprinkle each serving with scallions.

Blessed be... and happy cooking!

Weekend Ramble: Oatmeal for Breakfast? Be careful...

I found this article on Quora.com and instantly author Marlon McCleod's title of the piece ticked me off. LOL I now know that he chose said title for just that reason as oatmeal is indeed a good breakfast choice for many people. He does, however, make some very valid points on just how quickly our beloved oatmeal can become a not-so-great food option to start our day. 

Why is oatmeal not a healthy breakfast?
By Marlon McCleod
Health Director | Loving Father | Business Director

Oatmeal is often considered a healthy breakfast option due to its whole-grain status and numerous potential health benefits. However, it's essential to note that whether oatmeal is healthy or not can depend on various factors, including the specific type of oatmeal, how it's prepared, and individual dietary preferences and needs. In this article, we'll explore the reasons why some people may consider oatmeal not a healthy breakfast and provide a balanced perspective on this popular morning meal.

1. Added Sugars: One of the primary reasons why some oatmeal options may not be considered healthy is the presence of added sugars. Many flavored instant oatmeal packets, especially those marketed to children, contain significant amounts of added sugars. Excess sugar intake is associated with various health issues, including obesity, type 2 diabetes, and heart disease.

2. Portion Size: While oatmeal itself is a whole-grain food and can be a part of a balanced diet, portion size matters. Consuming excessively large servings of oatmeal, especially when loaded with high-calorie toppings, can contribute to overeating and unwanted weight gain.

3. Toppings and Mix-Ins: The nutritional value of oatmeal can change dramatically depending on the toppings and mix-ins used. Adding high-calorie ingredients like sugary syrups, excessive amounts of dried fruits, and unhealthy fats like butter or excessive amounts of cream can turn a nutritious bowl of oatmeal into a calorie-laden, less healthy option.

4. Lack of Protein: Oatmeal is not a significant source of protein. A complete and balanced breakfast should ideally include protein to help you feel full and satisfied throughout the morning. A bowl of plain oatmeal on its own may leave you feeling hungry sooner than a breakfast that includes protein-rich foods.

5. Limited Micronutrients: While oatmeal contains essential nutrients like fiber, manganese, and some B vitamins, it may lack a variety of other important nutrients. Depending on your toppings and mix-ins, oatmeal alone may not provide a wide range of vitamins and minerals. A diverse diet with a variety of foods is essential for overall nutrition.

6. Glycemic Index: Oatmeal has a relatively high glycemic index (GI), especially when it's processed and quick-cooking. Foods with a high GI can cause rapid spikes in blood sugar levels, which may not be ideal for individuals with diabetes or those aiming to control their blood sugar.

7. Gluten Content: Traditional oats are naturally gluten-free, but they can become contaminated with gluten during processing. For individuals with celiac disease or non-celiac gluten sensitivity, it's crucial to choose certified gluten-free oats to avoid adverse reactions.

8. Digestive Issues: For some people, oatmeal can be difficult to digest, leading to bloating, gas, or discomfort. This can be due to the fiber content, particularly if you consume a large amount of oatmeal in one sitting.

9. Individual Preferences and Dietary Needs: What's considered a healthy breakfast varies from person to person based on dietary preferences, allergies, and specific health needs. Some individuals may not enjoy the taste or texture of oatmeal, making it an unsuitable breakfast option for them.

Balanced Perspective on Oatmeal:

While there are potential reasons why oatmeal may not be considered a healthy breakfast in some circumstances, it's essential to remember that oatmeal can indeed be a nutritious and satisfying morning meal when chosen and prepared thoughtfully. Here are some key considerations for enjoying oatmeal as part of a healthy diet:

1. Choose Whole Grain Oatmeal: Opt for whole grain or steel-cut oats rather than highly processed instant varieties. Whole grain oats provide more fiber and nutrients and have a lower GI.

2. Minimize Added Sugars: Select plain oatmeal and sweeten it naturally with fresh fruits, a drizzle of honey or maple syrup (in moderation), or a sprinkle of cinnamon.

3. Add Protein: Enhance the nutritional profile of your oatmeal by adding protein sources like Greek yogurt, nuts, seeds, or a scoop of protein powder if desired.

4. Incorporate Nutrient-Rich Toppings: Customize your oatmeal with nutrient-rich toppings such as fresh berries, sliced banana, chopped nuts, or a teaspoon of flaxseeds or chia seeds.

5. Control Portions: Be mindful of portion sizes to prevent overconsumption of calories. A typical serving of oatmeal is around 1/2 to 3/4 cup of dry oats, which typically yields about 1 to 1.5 cups of cooked oatmeal.

6. Balance Your Meal: Consider oatmeal as part of a balanced breakfast that includes a variety of foods from different food groups, such as fruits, vegetables, lean protein, and healthy fats.

7. Address Dietary Preferences and Needs: If you have specific dietary restrictions or preferences, explore alternative breakfast options that align with your health goals and taste preferences.

Oatmeal, when chosen and prepared mindfully, can be a wholesome and nutritious breakfast option. It provides fiber, some essential nutrients, and can be a satisfying way to start the day. However, caution should be exercised with flavored, sugar-laden varieties and excessive portion sizes. Ultimately, the healthfulness of oatmeal as a breakfast choice depends on how it's incorporated into your overall diet and your individual dietary preferences and needs.

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So there you have it... oatmeal can be a great breakfast choice as long as you choose the proper type and add things that won't spike your sugar levels.

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

Blessed be… and happy cooking!

                                                            Chef Michael R

ADA's Budget-Friendly Kale and Sausage Sauté

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

Visit them for many more diabetic friendly recipes.

Sausage, kale & beans sauteed with onions... It's simple, earthy and allows for many many variations. Sausage type, beans, heat level... this dish is extremely easy to make your own. Enjoy!

Ingredients:

• 1 tbsp olive oil

• 3-4 links Italian style chicken sausage - skinned and diced or crumbled

• 1 onion - diced

• 1 (10-oz) bag chopped kale

• 1/2 cup low sodium chicken broth

• 1 (15-oz) can cannellini beans - drained and rinsed

• 1/8 - 1/4 tsp crushed Aleppo pepper flakes

• 1/4 tsp salt

• 1/2 tsp black pepper

Preparation:

Add olive oil to a large sauté pan over medium heat.

Add diced sausage and onion and sauté until onions begin to turn golden brown.

Add the kale and chicken broth and sauté until kale softens.

Add remaining ingredients and sauté 3-4 more minutes to heat the beans through.

Serve with a side of whole grain wild rice or a parmesan barley to round out the meal.

Blessed be... and happy cooking! 

Avocado Dressing

 Credit for this lovely dressing goes to my friend Sharon Giffin. :-)

I have to admit... When I saw Sharon's contribution to The Week of Dressings I was instantly intrigued. Avocado and salsa are, of course, a wonderful combination, but using that combo in a salad dressing was a new one for me. Long story short... Sharon's recipe will delight any foodie who enjoys a good culinary twist! Enjoy!

Ingredients:

• 3-4 oz medium heat salsa - regular or verde, your choice
• 1 ripe avocado
• a "good dollop" of Greek yogurt.... ;-) just wing it :-)
• salt & pepper to taste
• water for thinning if needed

Preparation:

Combine the avocado, salsa and yogurt in a blender and puree until smooth and creamy. Add water if needed to make the mix pourable.

Season with salt & pepper to taste... Done!

Sharon likes this one best over a fajita style chicken salad, but don't be shy... try it on other salads as well! :-)

Blessed be... and happy cooking!

Mediterranean Pan-Seared Cod in White Wine Sauce

My friend Debbie Marcum found this beauty in Mediterranean for Beginners.

There's really not much to say when it comes to classic ingredients in Mediterranean cooking. Smiles will adorn your dining room when you make this wonderful dish. Enjoy!

Ingredients:

• 3 cod fillets (about 5–6 oz each)
• Salt & black pepper, to taste
• 1 tsp paprika – optional for color mostly
• 1 tbsp olive oil
• 1 tbsp butter
• For the Sauce:
• 1 tbsp olive oil
• 3 cloves garlic - minced
• 1 shallot or ½ small onion - finely chopped
• 1 cup cherry tomatoes - halved
• 1/2 cup dry white wine - Sauvignon Blanc or Pinot Grigio
• 1 tbsp lemon juice
• 1/4 tsp red pepper flakes or crushed Aleppo (optional)
• Salt & pepper to taste
• 1/4 cup fresh basil leaves - chopped (plus more for garnish)
• 1 tbsp parsley, chopped (optional)

Preparation:

Pat cod fillets dry with paper towels. Season both sides with salt, pepper, and paprika. Heat 1 tbsp olive oil and 1 tbsp butter in a skillet over medium-high heat. Add cod fillets and sear for 2–3 minutes per side until golden brown and nearly cooked through. Remove and set aside.

In the same skillet, add 1 tbsp olive oil. Sauté garlic and shallot for 1–2 minutes until fragrant. Add cherry tomatoes and cook until they begin to blister and soften (about 4–5 minutes). Pour in the white wine and lemon juice, scraping up any bits from the pan. Simmer for 2–3 minutes to reduce slightly. Season with salt, pepper, and red pepper flakes. Stir in chopped basil and parsley.

Return the seared cod to the skillet. Spoon sauce over the top. Cover and simmer on low for 4–5 minutes, or until cod is fully cooked and flakes easily with a fork.

Blessed be… and happy cooking!

Green Bean Salad

 Credit for this vibrant salad goes to Ellie Krieger (foodnetwork.com)

Ellie Krieger steams fresh green beans and then enhances their flavor with walnuts, red onion, red wine vinegar, and Dijon mustard for a fantastic, easy side dish that won’t bust your blood glucose bank. Enjoy!

Photo credit: Matt Armandaritz - foodnetwork.com

Ingredients:

• 1/2 pound green beans, trimmed
• 2 tbsp chopped walnuts
• 2 tbsp finely chopped fresh parsley leaves
• 2 tbsp chopped red onion
• 2 tsp walnut oil or olive oil
• 1 tsp red wine vinegar
• 1 tsp Dijon mustard
• salt and pepper to taste

Preparation:

Bring a large pot of water with a steamer basket to a boil, add green beans and steam for about 4 minutes. Steaming is better than boiling as it preserves flavor and freshness. Transfer to a serving bowl.

Toast the walnuts in a small dry skillet over medium heat until they become fragrant, about 2 minutes, and then transfer them to a small bowl to cool. Add the parsley and onion to the walnuts and stir to combine.

In another small bowl, whisk together the oil, vinegar and mustard. Toss the dressing with the green beans, top with the walnut mixture and season with salt and pepper. Serve warm or at room temperature.

Blessed be... and happy cooking!

Chicken Mushroom Wild Rice Soup

 Full credit for this soup goes to Lea Stark.

This flavorful, hardy soup will invoke Yummy Noises! ENJOY!

Ingredients:

• 1 cup wild rice
• 1 lb chicken breast - diced
• 2 cups mushrooms - your choice - sliced
• 1 onion - chopped
• 3 cloves garlic - minced
• 4 cups chicken broth or stock - your choice
• 1 cup heavy cream
• 2 tbsp olive oil
• 1 tsp thyme
• Salt and pepper to taste

Preparation:

Heat olive oil in a large pot over medium heat.

Add onion and garlic, sauté for 3–4 minutes until softened and fragrant. Add diced chicken breast to the pot. Cook for about 5–6 minutes until lightly browned on all sides.

Stir in sliced mushrooms and cook for another 5 minutes until they soften. Add wild rice, chicken broth, thyme, salt, and pepper.

Bring the mixture to a boil, then reduce heat to low. Cover and simmer for 40–45 minutes, or until the rice is tender.

Stir in the heavy cream and heat through for 2–3 minutes. Adjust seasoning with extra salt and pepper if needed.

Ladle into bowls and serve hot. Garnish with fresh herbs if desired.

Blessed be... and happy cooking!

Weekend Ramble: Quinoa and Diabetes

Quinoa is gaining popularity in the diabetic kitchen... and for good reason. This wonderful grain has a glycemic index of around 53, so it won’t cause a dramatic spike in blood sugar. It also has a high fiber content which can be particularly beneficial for people with diabetes. Check out this article I found on Healthline.com for more information. Enjoy!

Why Is Quinoa Good for Diabetes?

Written by Rena Goldman for Healthline.com

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C  

Quinoa (pronounced KEEN-wah) has recently become popular in the United States as a nutritional powerhouse. Compared to many other grains, quinoa has more:

• protein
• antioxidants
• minerals
• fiber

It’s also gluten-free. This makes it a healthy alternative for people who are sensitive to glutens found in wheat.

Evidence also suggests that eating more quinoa can help people with diabetes manage their blood sugar levels and possibly prevent other conditions.

You can eat quinoa by itself or substitute quinoa in recipes that call for other grains.

What makes quinoa special?

While it may be relatively new to supermarkets, quinoa has been a large part of the South American diet for many years. It dates back to the Incas, who called quinoa “the mother of all grains.” It grows in the Andes Mountains and is capable of surviving harsh conditions.

While it’s eaten like a grain, quinoa is actually a seed. There are more than 120 varieties. The most popular and widely sold are white, red, and black quinoa.

Only in the past three decades have researchers begun to discover its health benefits.

Because of its high fiber and protein content, quinoa makes you feel full for longer. There’s also reason to believe that it can help lower your risk for high blood pressure and high cholesterol, although more research is needed.

Can quinoa help you manage your blood sugar?

Part of living with diabetes is managing your diet to help control your blood sugar. Foods that are high on the glycemic index are associated with causing blood sugar spikes.

Healthy meal plans for people with diabetes often focus on choosing foods rated at medium to low on the glycemic index. A glycemic index of 55 or below is considered low.

Quinoa has a glycemic index of around 53, meaning it won’t cause as dramatic a spike in blood sugar. This is because it contains fiber and protein, both of which slow the digestion process.

Most grains don’t have all the amino acids needed to make a protein. However, quinoa contains all the essential amino acids, making it a complete protein.

The dietary fiber content in quinoa is also higher than the content for many other grains. This means that quinoa can be particularly beneficial for people with diabetes, since fiber and protein are considered important for keeping blood sugar under control.

Managing total carbohydrate intake per meal is very important for blood sugar regulation. One cup (189 grams) of cooked quinoa contains about 40 grams of carbohydrates.

One study published in the Journal of Medicinal FoodTrusted Source showed the potential for a diet of Peruvian Andean grains, including quinoa, to help manage type 2 diabetes and the high blood pressure associated with it.

How to prepare quinoa:

The American Diabetes Association recommends picking grains with the highest nutritional value for your carbohydrate servings. Quinoa is a good option.

Your daily or weekly serving may depend on whether you’re using the plate method, glycemic index, or the exchange or gram counting system to keep track of meals. Generally, 1/3 cup of cooked quinoa counts as one carbohydrate serving, or about 15 grams of carbohydrate. If you’re not sure how quinoa will fit into your meal plan, a dietitian can help.

Like many other grains, quinoa can be bought in packaged containers or from bulk bins. It naturally grows with a bitter coating to discourage pests. Most varieties sold in grocery stores have been prewashed to get rid of the bitter taste. A quick rinse at home with cold water and a strainer can remove any leftover residue.

If you can make rice, you can prepare quinoa. Just combine it with water, boil, and stir. Wait 10-15 minutes for it to become fluffy. You can tell it’s done when the small white ring separates from the grain.

You can also make it in a rice cooker, which is a quick and easy way to prepare the grain.

Quinoa has a slightly nutty flavor. This can be made stronger by dry roasting it before cooking. Once you’ve cooked it, try adding:

• fruits
• nuts
• veggies
• seasonings

There are many healthy quinoa recipes that range from morning meals to main courses. These include:

• pastas
• breads
• snack mixes

The Takeaway:

Quinoa is an ancient grain that’s gaining popularity in the modern diet. It’s high in both protein and fiber, making it a healthful addition to your diet.

Research shows that it may also help you control your blood sugar and cholesterol. Many helpful recipes using quinoa are available. It’s good at any time of day, so enjoy it whenever you want!

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

Blessed be… and happy cooking!

                                                            Chef Michael R

Chicken Meatball Soup

The original version of this soup was created with venison meatballs for a farewell dinner for one of my son's friends who was moving to Colorado. We had nine young adults at Sylvan Run for a day of sleigh riding fun celebrating friendship. Whenever I'm upstate it seems that my earthy side really comes out in my cooking. This hearty soup was consumed nearly to the last drop amidst a low rumble of oooos, ahhhhhs and OMGs that just made my heart soar.

This revised version features white meat chicken meatballs... the flavor pallet still rocks!

Ingredients:
· 2 lbs ground chicken breast
· 1 tbsp Penzey's Northwoods seasoning ( or similar earthy blend)
· 1 lge egg
· flavored breadcrumbs
· avocado oil
· 64+ oz chicken stock
· 16 oz pkg frozen baby lima beans
· 1 lge onion cut up
· 1 cup of baby carrots
· 2 zucchini cut up to bite size quarters
· 8 oz portobello mushrooms rinsed and cut in quarters
· 1/2 tsp black pepper
· 1/2 tsp oregano
· 1/2 tsp cumin
· 1 cup ditalini
· 1.5 cups cherry tomatoes
· 1 cup chopped fresh spinach

Preparation:
Place chop meat in a large mixing bowl. Mix in the beaten egg and the Northwoods seasoning along with enough breadcrumbs to be able to shape and roll 3/4" meat balls. Brown these in a large skillet or Dutch oven with a little avocado oil. Once browned on all sides, place the meat in a 7 qt crockpot.

Add the defrosted lima beans, onion, carrots, zucchini and mushrooms. Cover with broth (and water if needed) and stir in the black pepper, oregano and cumin.

Cook on high for 4 1/2 hours. Add chopped spinach, whole cherry tomatoes and ditalini and cook another 15-20 minutes or until pasta is soft.

Serve with some hot whole grain farm bread and shaved parmesan for those who like cheese on their soup.

Blessed be... and happy cooking!

Creamy Shrimp & Spinach with Pasta

Shrimp and spinach are an amazing combination I have used in quite a few different recipes. This one features a light cream sauce with hints of lemon. There is also some pasta, but before anyone shouts OMGs please remember that pasta actually has a low glycemic index. It's usually the portion control where most people fall short of optimal, causing the glycemic load to go high. This recipe mitigates the pasta carbohydrates both in quantity (~2 oz per serving) as well as the pairings of protein and vegetables in the dish. So in a nutshell... ENJOY!

This dish is designed to serve FOUR, NOT TWO! :-) Exercise portion control!

Ingredients:

• 1 lb medium or large shrimp raw - peeled and deveined - tail off
• 16oz fresh baby spinach (a little olive oil & salt for prep)
• 1 medium leek sliced cross ways finely sliced - stem & leaves
• 8 oz spaghetti
• 1 tbsp olive oil
• 3 cloves garlic minced - leave out 15 min after mince for best flavor
• 1 cup heavy cream
• ½ cup vegetable broth
• 1 cup Parmesan cheese - grated
• 2-3 tbsp lemon juice
• 1 cup freshly chopped parsley
• 2 tbsp butter
• 1/2 tsp salt

Preparation:

In a large pot of salted boiling water, cook the linguine until al dente by tasting. Drain, transfer to a bowl and toss with a bit of oil to prevent sticking, and set aside. 

Using same pot with fresh water cook down the spinach with an inch of water. Drain and blend in a little olive oil and salt to taste. Set aside.

In a large skillet set over medium heat, add the olive oil and garlic. Give a good stir for about 30 seconds and add the leeks. Reduce heat to medium low and cook for ~5 minutes stirring occasionally.

Increase heat to medium high, add the shrimp to the skillet with the leeks and cook for about 3 - 4 minutes until the shrimp are cooked and turn a pink white color. Do not overcook!

Add the cooked spaghetti and the spinach to the skillet and toss well to combine. Reduce heat to medium and add butter to melt.

Pour in the cream and vegetable broth. Add the lemon juice and salt. Stir well to combine. Bring to a gentle simmer, stirring/tossing gently to heat everything through. 

Finally add parmesan cheese and fresh parsley and stir until well blended. Serve immediately.

Blessed be... and happy cooking!

Asparagus Ribbon Salad

I found this little gem on the Net a few years ago, and it was such a foreign, yet intriguing idea to me that I simply had to try it. I'm really glad I did, because it is so good that it has pretty much become a staple in my arsenal of go-to dishes. Enjoy!

Ingredients:

· 1 bunch fresh asparagus
· 1/4 cup lemon juice
· 1/4 cup extra virgin olive oil
· Salt & fresh ground pepper to taste
· 2-3 oz shaved parmesan cheese
· 1/4 cup sliced almonds - toasted

Preparation:

Lay one asparagus stalk on cutting board, hold by the base and using a vegetable peeler make thin ribbons by "peeling" from base to tip. When half-way through, turn stalk over and do the other half. Discard the base end and center if too thick . 

Shave parmesan using an ordinary cheese grater.

Place the almonds in a nonstick frying pan over medium heat. Toss them frequently and do not leave unattended as you want the almonds toasted, not charred

Blend lemon juice and olive oil; pour over asparagus in bowl. Add salt & pepper, toss and taste. Adjust seasoning if needed.

Arrange salad on plate. Add shaved parmesan and then top off with toasted almonds.

Blessed be... and happy cooking!

Skillet Zucchini & Mushrooms

Full credit for this lovely dish goes to Vera Beach, a wonderful cook from another FB group. It is a very healthy and flavorful dish, and best of all, it's an absolutely perfect meal for us diabetics. Enjoy!

Ingredients:

• 1 tbsp olive oil
• 3 tbsp butter, divided
• 2 small zucchini, cut into thin, half moon slices
• salt and pepper, to taste
• 1 small yellow onion, finely diced
• 1 lb small button mushrooms, cleaned and patted dry
• 3 to 4 cloves garlic, minced
• 2 tsp fresh chopped herbs, use what you have on hand, or use 1 teaspoon dried herbs (thyme and oregano are great in this dish)
• ¼ cup vegetable broth
• chopped fresh parsley, for garnish
• grated parmesan, for garnish

Preparation:

Add olive oil and 1/2-tablespoon butter to a large skillet and set over medium-high heat.

Add zucchini slices to the hot oil; season with salt and pepper and cook for 3 to 4 minutes, or until fork-tender. Remove zucchini from skillet and set aside. If there's any liquid in the skillet, wipe it out.

Return skillet to the burner and add remaining butter; melt butter over medium-high heat.

Stir in the onions and cook for 2 minutes, or until just softened.

Add mushrooms and cook for 5 to 7 minutes, or until tender and nicely browned. Stir occasionally.

Stir in garlic and herbs; cook for 20 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 cook for 2 minutes. Taste for salt and pepper and adjust as needed.

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

Blessed be... and happy cooking!

Stewed Garam Masala Lentils with Shrimp

My friend Betsy Kelp Galloway adapted this recipe from one found on the Food Network.

One of my favorite kitchen pastimes is taking existing recipes and making them diabetic friendly. I also like to make my dishes heart healthy as often as I can, and it seems my friend Betsy thinks the same way. To that end, she swapped out some of the butter in this Food Network dish with heart healthy olive oil... and it works. 

Ingredients:

• 2 tbsp olive oil - divided
• 1 tbsp unsalted butter 
• 1 large shallot - chopped
• 3 cloves garlic - smash minced
• 1 tbsp plus 1 tsp finely chopped peeled fresh ginger
• 2 plum tomatoes - cored and chopped
• 1 ½ teaspoons garam masala
• Kosher salt and freshly ground pepper
• 1 cup dried red lentils
• 1 ¼ pounds peeled and deveined shrimp (about 24 large)
• 3 cups baby spinach
• 2 tbsp canned unsweetened coconut cream
• ½ cup lightly packed fresh cilantro or parsley - chopped

Directions:

Heat 1 tbsp butter (Betsy’s note: I use heart healthy olive oil) in a large wide pot or Dutch oven over medium-high heat. Add the shallot, garlic and 1 tbsp ginger. Cook, stirring occasionally, until the shallot softens, about 2 minutes. Add the tomatoes, ½ teaspoon garam masala, a big pinch of salt and a few grinds of pepper. Cook, stirring, until the tomatoes are soft, about 2 minutes.

Stir the lentils into the tomato mixture until coated, then add 3 cups water. Bring to a simmer and cook, stirring occasionally, until the lentils are tender and thick, 12 to 15 minutes.

Meanwhile, toss the shrimp with the remaining 1 tsp ginger, 1 tsp garam masala and a pinch each of salt and pepper. Let stand 10 minutes. Heat the 1 tbsp butter and 1 tbsp olive oil in a medium skillet over medium heat. Add the shrimp and cook, stirring, until just cooked through, 3 to 5 minutes.

Stir the spinach and coconut cream into the lentils until the spinach wilts; season with salt and pepper. Divide among bowls. Top with the shrimp and any juices; sprinkle with cilantro or parsley.

Blessed be... and happy cooking!

Weekend Ramble: Some Basics on Glycemic Index & Load

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

How to Use the Glycemic Index

Written by WebMD Editorial Contributors

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

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

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

What Is the Glycemic Index?

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

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

55 or less = Low (good)

56- 69 = Medium

70 or higher = High (bad)

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

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

Glycemic Index Can Change

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

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

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

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

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

The Bigger Picture: Glycemic Load and a Good Diet

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

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

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

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

For a diet with a lower glycemic load, eat:

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

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

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

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

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

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

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

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

Blessed be… and happy cooking!

                                                            Chef Michael R

How to Cook Large Raw Lima Beans

My friend Sam, who is a chef I respect very much, has been on me for years to stop using canned legumes and embrace dried beans. He preached better flavor, no chemicals, more flavor control etc etc etc... Well... it turns out he's absolutely right, and I am slowly incorporating dry goods in my cooking. What follows is a method my friend Lori introduced me to by way of her Lima Bean & Sauerkraut Soup, and it has proven quite successful in other dishes as well. Enjoy!

How to cook raw lima beans:

• 8 oz dried large white lima beans - rinsed and sorted
• 1 medium carrot - rough chopped
• 1 medium celery rib - rough chopped
• 1/4 yellow onion - rough chopped
• 4 garlic cloves - smashed
• a few glugs of olive oil
• sea salt to finish

Place beans, carrot, celery, onion, and garlic in a pot. Add filtered water to cover by two inches. Add olive oil. Boil for 15 minutes then reduce heat to a simmer and cook until beans are tender, usually 1-2 hours. Add salt to taste near the end of cooking. Pour mixture into a suitable strainer and reserve the cooking water for possible use in your main dish.

Blessed be... and happy cooking!