White Bean Salad - Signature Collection

This fresh and bright white bean salad is another example of a restaurant cook not willing to share a recipe back in 2013. After finishing the bacon wrapped scallops that included this tasty treat I could not stop thinking about it all through dinner. Instead of dessert I ordered a second appetizer and we deconstructed right there at the table.

What follows is my version of a white bean salad inspired by the chef at S&P Oyster Company in Mystic Seaport, CT. I hope you enjoy this as much as Carolyn and I do. :-)

I never did write up the recipe back then, but fortunately I was smart enough to take a group shot of the ingredients I used, so that gave me a place to start.

After studying the old pic it was time to get to work cutting up the ingredients using sizes best I could see in the decade old images and guessing at quantities.

This looked like a pretty good balance so I just put it all together, taking really bad notes along the way. LOL Hey... creativity is not always pretty! :-)

Now that I had my salad it was time to create a proper dressing. I could see from the old picture that lime juice was included, so I immediately went to my Luscious Lemon Vinaigrette recipe for guidance. Trial and error came up with this mix.

My mix really brought it all together to create a fresh, vibrant, flavorful salad than can actually stand alone. And finally, here is the ingredient list I can call my own... Enjoy!

Salad Ingredients:

• +/-3 cups baby spinach - should yield 1.5 cups chopped
• 2 15oz cans white beans - drained and rinsed
• 1 orange bell pepper - diced
• 1 shallot - minced
• 2 medium tomatoes - seeded and then diced
• 1/2 English cucumber - peeled, quartered, seeded and diced - should yield 1 cup

Dressing Ingredients:

• 1/8 cup red wine vinegar
• 1/4 cup olive oil
• 1/8 cup fresh squeezed lime juice
• 1/4 tsp table salt
• 1/8 tsp black pepper

Blessed be... and happy cooking!

Weekend Ramble: Shirataki Noodles - Diabetic Gold :-)

Several people in my Facebook group My "Diabetic" Food (Recipes) 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 2-3 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

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!

Lima Bean Medley

 

One of my rainy day experiments turned out to be a very nutritious dish with fair amount of protein, anti-oxidants and other stuff that’s good for you. 😊 Use stand-alone or as a side or even as a snack. A half recipe is plenty for two people as a side dish with some left over.

Ingredients:

·       16 oz frozen baby lima beans

·       10 oz baby portobello mushrooms - sliced

·       2 lge yellow onions – cut up to your liking

·       2 tbsp olive oil

·       Salt & pepper to taste

 

Preparation:

Cook the lima beans per pkg instructions and set aside.

In a non-stick Dutch oven , or large skillet, saute the onions over medium heat until just translucent.

Add the mushrooms and continue to cook until mushrooms are soft.

Add cooked lima beans and season with salt & pepper. Give it all a good toss and serve.

Lima Bean Medley paired with BBQ chicken and German Cucumber Salad

Blessed be... and happy cooking!

Garlic Sprouts with Turkey Bacon & Shallots

I adore Brussels sprouts and their versatility. I decided on a trial run of some new ingredients that were kicking around the fridge and needed to get used. So here you have it:

Total prep time is 15 minutes, so it's a really quick hot and very healthy lunch... (the turkey bacon is 90+% fat free) Or if you're on the go, make it in the morning and pack it - it's really good cold as well.

Ingredients:

• 1  10 oz pkg frozen Brussels sprouts (fresh are also good)
• 1 small shallot
• 1 clove garlic
• 2 strips turkey bacon
• Salt to taste
• 1 tbsp olive oil

Preparation:
Cook the Brussels sprouts in water until almost tender. Keep them firm as they will be going in the skillet later. Mince the shallot and garlic and cut the turkey bacon into small pieces. Sautee these items in the olive oil until the bacon is nicely browned. Add a dash of salt if needed.

When the sprouts are done, drain and then cut them in half. Add to the pan and mix while sauteeing for a few more minutes until the sprouts are partially browned.

Serve as is or with a touch of parmesan.

Blessed be... and happy cooking!

Lemon Parmesan Barley

I think I've now established that barley has become my go-to grain, not only because of its low glycemic index but also because it matches my flavor pallet and cooking so well. I always look for new ways to use this grain, and recently I came across this little gem on Food.com that will pair quite well with any lemon oriented protein. Enjoy!

Barley is shown here paired with Chicken Gruyere

Ingredients:

• 1.5 cups chicken broth
• 3/4 cup quick cooking barley
• 1 tbsp extra virgin olive oil
• 1/8 tsp black pepper
• 1/4 cup shaved parmesan cheese
• 1 tbsp lemon zest
• 1 tbsp fresh parsley, chopped

Preparation:

Combine the broth, oil 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 ~12 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... then fluff with fork and serve.

Barley is shown here paired with Slow Cooker Mediterranean Chicken

The barley also pairs well with Lemon Caper Snapper

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!

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!

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!