Stuffed Zucchini Boats

The main focus of this dish is the zucchini. I happened to pair the vegetable with a simple steamed cod, but please feel free to experiment with different proteins and make the dish your own! I will say, though, that the cod provided a beautifully mild balance to the bold flavors inside the zucchini boats. Enjoy!

Ingredients:

• 1 nice fat zucchini - look for close to even thickness top to bottom
• ~2 cups halved grape tomatoes
• 1 med yellow onion - minced
• 12 black olives - minced or cut into quarters... ;-)
• 2 cloves garlic - minced
• 1/2 cup feta cheese - cubed small
• 2 tbsp olive oil - divided
• salt & pepper to taste

Preparation:

Set your toaster oven to 350 degrees. Wash the zucchini, cut in half lengthwise and trim the ends.

Scoop out the seeds but leave "walls" at the ends to contain the filling later on. Coat the boats lightly with olive oil inside and out and season inside with salt & pepper. Go easy on the salt as the filling will have its own salt in the olives & feta.

Bake the zucchini face up for 15-17 minutes. Meanwhile, cut up all ingredients so they're ready to go.

Heat a skillet over medium heat. When the pan is hot add olive oil garlic and onions. Saute until the onions are translucent.

Next add the tomatoes and saute until they just start to fall apart.

Finally fold in the olives and gently toss the mix until heated through.

Bring out the zucchini and fill with the mix. Top with feta cheese and return to oven for another 5 minutes.

Serve with a protein of your choosing along with a tossed salad. For this meal I chose to do a steamed cod and it worked quite well. :-)

Blessed be... and happy cooking!

Grilled Zucchini & Feta Cheese

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

Grilling is a quick and healthy way to eat more veggies. This recipe is simply delicious and an easy side that can be added to any meal. If you have any leftovers from this recipe, the grilled zucchini would go great in a breakfast omelet the next day. Enjoy!

Ingredients:

• 3 zucchini - split in half lengthwise -ends trimmed
• 1 tbsp olive oil
• ¼ cup reduced-fat crumbled feta cheese
• salt & pepper to taste

Preparation:

Preheat the grill to medium-high.

Drizzle the olive oil evenly over the zucchini halves. Grill the zucchini 4-5 minutes per side, until tender.

Remove the zucchini from the grill and sprinkle each with feta cheese and maybe another olive oil drizzle.

Season to taste with salt & pepper.

Blessed be... and happy cooking!

Roasted Chickpeas & Pepitas

The original idea behind this side dish was to simply create a flavorful topping for my Spinach Salad. As happens very often in the kitchen, tasting new creations with one purpose will generate ideas for other uses of the original concept. That is exactly how this side dish, an original Chef Michael R creation, came to be.

After sampling what was to be a salad topping I found chopped portobello mushrooms dancing through my head... Yes... I can see flavors. LOL

The result (after a few trials and tweaks) is a rather earthy side that will pair well with just about any meat dish. ENJOY!

Ingredients:

• 1/4 cup pepitas - raw pumpkin kernels
• 1 cup canned chickpeas, drained
• 1 cup+ baby portobello mushrooms - cut up
• 2 tbsp olive oil
• 1/4 tsp lemon pepper - My favorite is FreshJax Citrus Pepper
• 1/8 tsp table salt
• 1 tbsp fresh parsley - chopped or minced

Preparation:

Rinse and drain the chickpeas and set them aside to dry. Place the pepitas in a medium size skillet with medium heat. Toss frequently until they're a nice golden brown and set aside in a cold bowl.

Place chickpeas in the same skillet and brown them as well. Add the pepitas back along with olive oil, salt and lemon pepper. Toss to blend all components well.

Add the mushrooms and cook until done, tossing frequently. Cover 30 seconds or so between tossing so steam will cook mushrooms quicker. Finally add the parsley and blend well.

Serve with something savory like these Parmesan Panko Chicken Tenders. 

Blessed be... and happy cooking!

Brussels Sprouts Almondine

I love Brussels Sprouts! They are not only interesting in flavor as well as texture, but they are quite nutritious as well, featuring some serious health benefits along the way. They are high in  vitamins/minerals such as K and C. Their high fiber content can help maintain blood sugar levels, and their high level of antioxidants can help to neutralize the free radicals that can promote inflammation. This tasty side dish also features almonds, providing even more healthy nutrients.

Ingredients:

• 20-24 fresh Brussels Sprouts
• 2 tbsp (heaping) sliced almonds
• 2 tbsp olive oil
• kosher salt to taste

Preparation:

Cut off the bottom of each sprout and remove the very outer layer of leaves. Boil the sprouts in water for about 6 minutes or until just tender. You want them firm as they will get seared later on. Once cooked, drain and set aside on a plate to cool.

Place the almonds in a small pan over medium heat. Using two spatulas, toss them frequently as they brown. Once you achieve the color you like, remove them from heat and transfer to a cold dish so they don't continue to brown.

Heat a large skillet on medium high and add the olive oil. While the pan is warming,

cut the cooled sprouts in half and then add them to the pan cut side down.

Check the sprouts frequently and when the undersides are browned

to your liking, add some kosher salt and the roasted almonds.

Toss to blend flavors and serve with your choice of protein.

Blessed be... and happy cooking!

Chicken Stock Barley and Mushrooms

You're itching for some carbs, aren't you... Well, here's one that might work well for you, although even with a beautifully low GI of 25-30 you still need to watch portion size to keep the glycemic load in check. Experiment with barley portion sizes to see how well you tolerate it. :-) 

Ingredients:

• 3 cups low sodium chicken stock
• 1 1/2 cups quick cooking pearl barley
• 1 tbsp olive oil
• 1 yellow onion, chopped
• 6-8 white mushrooms, cut up
• splash of white wine
• salt & fresh ground black pepper to taste

Preparation:

Cut up the onion and mushrooms and get the white wine ready by sampling at least one glass...

Heat olive oil in skillet over medium heat and add onion. Sautee until onions just turn brown on the edges.

Add mushrooms and splash of white wine and sautee about a minute more.

Cook barley according to directions in chicken stock instead of water and combine with onions and mushrooms. Add salt & pepper to taste.

Serves up to 6 as a side.

Blessed be... and happy cooking!

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

Cauliflower Mushroom Skillet

Credit for this adapted dish goes to Kitty at Kitchenra.com.

I have to admit I was surprised at the flavor pallet of this dish... earthy yet quite light. Given a lack of real protein in this vegetarian composition I would consider this to be more of a side than a main course. It can easily be turned into a full protein entree by adding either ground beef or chicken. Enjoy!

Ingredients:

• 1 medium-sized cauliflower, cut into small florets
• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 8 oz mushrooms - your choice - sliced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• 1/4 cup vegetable broth
• Fresh parsley, for garnish (optional)

Preparation:

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

In a large skillet, heat the olive oil 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 the vegetable broth to deglaze the skillet, scraping up any browned bits from the bottom.

Add the steamed cauliflower florets to the skillet and toss everything together. Cook for an additional 5-7 minutes, allowing the cauliflower to absorb the flavors.

Garnish the dish with fresh parsley, if desired.

Serve hot as a side dish or a light main course. It’s a healthy and satisfying option for a win-win meal. 

Blessed be... and happy cooking!