Calamari Comfort - A Chef Favorite

It was a bitterly cold January morning when the extra frozen calamari purchased for Christmas Eve popped into my head. At almost the same time I had a mild craving for pearl barley. Yes... I know I'm a weird foodie, but I'm also a guy who can "see" flavors, so my mind went to work churning out ideas to combine the two visions.

What came together as an idea over morning cawfee that ended up as a very cozy dish by dinnertime. Flavors are mild with a light lean into lemon, but distinct, and I think the dish has possibilities to explore other flavor profiles. As Chef Jacques Pepin teaches us... Make the dish your own! Enjoy :-)

Ingredients:

• 1 lb clean calamari
• 1 yellow onion - cut up
• 4-5 cloves garlic - smash minced
• 1 15 oz can green peas - drained with liquid reserved
• 1 lge tomato - cut up
• olive oil as needed
• 1/4 tsp black pepper
• salt to taste

For the barley:

• 3 cups vegetable stock
• 1 cup pearl barley - thoroughly rinsed
• 1 tbsp olive oil
• 1 tbsp salted butter
• 1/8 tsp black pepper
• 1/4 cup grated parmesan cheese
• 1 tbsp lemon zest (1 lemon) - juice the lemon for more depth at the end (optional)
• 1 tbsp fresh parsley - minced

Preparation:

Star with calamari prep. Cut the bodies into bite size sections and cut the tentacles in half to stretch their presence in the dish.

Soak the calamari in salt water for 30 minutes... then drain for 30 minutes.

Prep the onion, garlic, parsley, tomato and zest, peas and lemon juice.

Next get the barley cooking as you will need about 40 minutes to complete it.

Combine the broth, oil, butter and pepper in a medium saucepan and bring to a boil. Stir in the barley, cover and bring to a boil. Lower heat and simmer ~35-40 minutes until tender and liquid is absorbed.

Remove from heat and stir in cheese, lemon zest and parsley. Cover and let stand for 5 minutes or more until it's time to add to the calamari. Use some of the reserved juice from the peas so the barley doesn't thicken up. 

While the calamari are soaking/draining, start final cook and assembly in your favorite large pot. Mine is a vintage Guardian Service roaster that was handed down to me by my Mother-In-Law, and it's an absolutely amazing connection to memories with the woman I still call Mom.

Add olive oil to the heated pot and saute the garlic and onion over medium heat until translucent.

Add the drained calamari, season with the black pepper and saute with frequent tossing until JUST cooked... maybe 2 minutes.

Add the tomatoes and the peas, blending as you go.

Finally add the barley and give everything a gentle mixing. Adjust seasoning to your liking... maybe more black pepper or lemon juice? Your call :-)

Serve with your favorite white wine... we found Sauvignon Blanc to be a really nice pairing.

Blessed be… and happy cooking!

Edamame Beans.... Helluva Good Snack for Diabetics

So.... right off the bat... I do NOT have any affiliation to this company. My goal here is to share a diabetic friendly snack that can also help curb your appetite because of its protein load.

These edamame beans have really good flavors (more on their site) and sport 11 grams of protein in a packet. I eat one of these and it curbs my food cravings for several hours. I don't think I could see myself eating more than one at a time, but I will tell you anyway... Moderation is key. Remember this is a soy product so know your tolerance to soy and consume accordingly.

Bottom line... you get crunch and serious flavor paired with a serious amount of protein.

Company name is The Only Bean.... You'll have to Google them yourself so you know I'm not making any money.

Blessed be... and happy snacking!

Weekend Ramble: Shirataki Noodles - Diabetic Gold :-)

Several people in my Facebook group Our Diabetic Kitchen had featured konjac noodles in a variety of dishes. Intrigued, I researched them and found out that these noodles are a perfect diabetic food/noodle as they have a glycemic index of zero! 

What follows is some in-depth information from Very Well Fit on these noodles, and at the end of this post I will share how I cook them. Enjoy!

Shirataki, or Konjac, noodles are an option for pasta if you follow a low-carbohydrate or gluten-free diet. While they don't mimic the exact taste and texture of regular pasta (they're gelatinous and mostly tasteless), they can take on the flavor of whatever sauce you're preparing. They also are a source of glucomannan fiber.

Shirataki noodles are made from a tuber of an Asian plant (Amorphophallus konjac) called a konjac plant, konjac yam, or elephant yam. The tubers are dried and ground to make flour. In Asia, this flour has been used for centuries to make noodles, tofu, and snacks, as well as traditional Chinese medicines.

Shirataki Noodles Nutrition Facts

The following nutrition information for 4 ounces of shirataki noodles (112g) is provided by the USDA.1

• Calories: 10
• Fat: 0g
• Sodium: 0g
• Carbohydrates: 3g
• Fiber: 3g
• Sugars: 0g
• Protein: 0g

Carbs

With very few carbs per serving (all of which are from fiber), shirataki noodles are an option for people who need to follow a low-carb diet but still want to eat pasta dishes. They contain a beneficial type of soluble fiber called glucomannan that isn't digested in the small intestine. With almost no usable carbohydrates, they don't cause blood sugar to rise and have a glycemic index of 0.

Fat

Shirataki noodles are naturally fat-free.

Protein

Shirataki noodles do not contain any protein, so you will need to get protein from other sources. Some manufacturers offer shirataki noodles made with tofu, which adds a little protein as well as carbohydrates.

Vitamins and Minerals

Other than a small amount of calcium (20 milligrams per 4-ounce serving), shirataki noodles do not provide micronutrients.

Calories

Shirataki noodles have 10 calories in a 4 ounce serving, all of which come from fiber based carbohydrates.

Health Benefits

Shirataki noodles have almost no calories, carbohydrates, fat, sugar, or protein. They are gluten-free and vegan. In general, any health benefits of shirataki noodles are due to the glucomannan fiber they contain. Fiber, in general, is known to help lower cholesterol, reduce appetite, and aid in weight loss.

Increases Satiety

Glucomannan is a soluble fiber that swells to many times its original volume when combined with water. It forms a gel-like mass in your digestive tract that might help you feel fuller after eating and could keep food in your stomach longer.

May Help Reduce Cholesterol

The soluble fiber in glucomannan noodles may help reduce cholesterol. Fiber is known to improve cholesterol levels, boosting heart health.

Keep in mind that most studies are conducted using glucomannan supplements rather than noodles. According to some research, glucomannan may have beneficial effects on cholesterol and triglycerides.

May Help with Weight Loss

Studies are inconclusive as to whether glucomannan has an effect on weight loss, with some reviews saying yes and others saying no.5 Similarly, there is mixed evidence on the effectiveness of glucomannan for treating constipation, particularly in children, as a 2017 review study reported.6

Allergies

No allergic reactions to shirataki noodles have been reported in the medical literature. Since they do not contain proteins, they are unlikely to be allergenic. However, if you have a soy allergy, avoid tofu shirataki noodle products.

Preparation:

Drain the package of shirataki noodles in a colander and rinse the noodles well for about 2 minutes under cold running water. They are packaged in a liquid that smells a tad fishy.

Bring a large saucepan of water to a boil. Add the rinsed noodles to the boiling water, and let them boil/simmer for 1-2 minutes. Drain the noodles and pat them dry with a paper towel.

Transfer the noodles to an empty/dry non-stick skillet and heat them on medium-high heat for 4-6 minutes, tossing them frequently as they heat. Add a pinch of salt. Let them cook until they are completely dry. Set the noodles aside.

The noodles are now ready to be blended into any soup or stir fry of your choosing.

Here's the result of my first ever dish with Shirataki noodles. :-)

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

Blessed be… and happy cooking!

                                                            Chef Michael R

Venison Fried "Meatballs"

This is an adapted version of Grandma Caroline’s Fried “Meatballs”. If you enjoy venison, this is a great way to use the chop meat. The mushrooms provide a nice amount of moisture given the meat has zero fat. Enjoy!

Ingredients:

• 1.5 lbs ground venison
• 2 eggs
• 1/2 cup plus yellow onion - minced
• 1/2 cup plus baby portobello mushrooms - minced
• 3 tbsp fresh parsley - minced very fine
• 3/4 tsp garlic powder
• 3/4 tsp sweet paprika or half sharp for a little kick
• 1/2 tsp salt
• 1/4 tsp black pepper
• 3/4 cup flavored breadcrumbs
• 4-5 tbsp good quality olive oil

Preparation:

Mix all ingredients but the oil in a large bowl... Don't be shy... use your hands and have fun! LOL Once thoroughly mixed, make free-form patties about 1/2" thick. I decided on patties so I could cut way back on the amount of oil grandma used to use.

Heat up a large skillet or Dutch oven if you like a clean stove over medium high and then add the oil. Carefully place the patties in the skillet and fry until you see a color on the bottom that you're happy with. 

Flip them over and finish with same color. Serve with a nice vegetable and/or a green salad.

Blessed be… and happy cooking!

Cauliflower Mushroom Skillet with Meat

Adapted from a recipe on Kitchenra.com

I was introduced to this tasty dish as a light vegetarian meal or side dish. I took it a step further as you'll see here, turning it into a full protein entree by adding either ground beef, venison or chicken. Enjoy!

Ingredients:

• 1 lb ground white meat chicken or beef/venison

• 1 medium-sized cauliflower, cut into small florets

• 3 tbsp olive oil - divided

• 1 small onion - finely chopped

• 3 cloves garlic - minced

• 8 oz mushrooms - your choice - sliced

• 1 tsp dried thyme

• 1 tsp dried rosemary

• salt and pepper to taste (Don't be shy on the salt)

• 1/3 cup chicken or beef broth depending on your protein

• fresh parsley - chopped for garnish (optional)

Preparation:

Steam or blanch the cauliflower florets for 3-4 minutes, or until they are slightly tender. Drain and set aside.

Heat 2 tbsp olive oil in a large skillet and fry meat until cooked through. Set meat aside for later.

In the same skillet, add the remaining olive oil and heat over medium heat.

Add the chopped onion and minced garlic to the skillet. Sauté for 2-3 minutes until the onions become translucent and fragrant. Add the sliced mushrooms to the skillet and continue to cook for 5-7 minutes, or until they release their moisture and start to brown.

Season the mushrooms with dried thyme, dried rosemary, salt, and pepper. Stir well to distribute the herbs evenly. Pour in your broth of choice to deglaze the skillet, scraping up any browned bits from the bottom. 

Finally, add the meat and cauliflower florets to the skillet and gently toss everything together. Cook for an additional 5-7 minutes, allowing the cauliflower to absorb the flavors.  

Taste and adjust the seasoning with more salt and pepper if needed. Garnish servings with fresh parsley, if desired.

Blessed be... and happy cooking!