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!

Hot Bacon Kale

Ready for a green treat? Well then..... Have I got a treat for YOU!!!
I discovered kale.

There... I said it. I really didn't know kale existed until I was in my mid-fifties. LOL
I have to tell you... I'm kind of ticked off that nobody ever introduced me to
this great leafy green wonder before, but hey... can't win them all, right?
My introduction to kale was by way of this recipe, and let me tell you... it was baptism by fire, because this side is just insanely good! Now granted, it has bacon, and I am the first to admit that just about ANYTHING with bacon is amazing... There are more flavor levels to this dish than just the bacon, though, that make it so great. Here.... check it out...

Ingredients:

• 4 slices bacon, chopped - turkey bacon is what I use these days.
• 1 bunch fresh kale, about 10 oz, de-stemmed and shredded
• 2 tbsp real sherry (not the grocery store crap)
• 2 tsp Dijon mustard
• 2 tbsp water

Preparation:

Mix sherry, mustard and water together in a measuring cup and set aside.

Place the bacon in a cold large stock pot over medium heat.

(cold pot promotes an even cook on the bacon)

Cook 3-4 minutes, until the bacon browns.

Cook's note here: I made a double batch in these pics and used turkey bacon.

 Add the kale and cook another 3-5 minutes, turning often, and pressing it down with a small lid or spatula until the kale reduces in size and is tender.

Turn the heat to low and add the sherry, mustard and water mix.
Toss until well blended and serve immediately.

Blessed be... and happy cooking!

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!

Barley with Beef Stock & Mushrooms

After multiple tries I can finally say the balance in this side dish is so good that it will rival any protein for top billing when served. :-) Cooked pearled barley is an excellent choice for diabetics as it has a GI of only 28 and a GL of only 6.2. Cooking it in a blend of beef stock and water and adding mushrooms takes this grain to a Next Level... Enjoy!

Served here with my Venison Fried Meatballs

Ingredients:

• 1 cup pearled barley - long cook - rinsed
• 2 cups beef stock
• 1 cup water
• 6-7 oz baby portobello mushrooms - coarsely chopped
• 1 tbsp salted butter
• 1 tbsp olive oil
• salt to taste

Preparation:
Bring beef stock and water to a boil. Add barley after a good rinse and simmer for approximately 4o minutes. Check liquid level toward the end as every stove is different. Adjust your timing as needed.
While the barley is simmering, saute the mushrooms in oil and butter until just done. Cover and set aside.
When barley is done, blend in the mushrooms. Check seasoning and add salt if needed.

Blessed be... and happy cooking!

Roasted Asparagus & Red Bell Pepper

 Credit goes to Chef Robert Lewis at happydiabetic.com

Roasted asparagus in the oven is one of the easiest ways to prepare asparagus. Just coat them with a little olive oil, sprinkle with salt and pepper, and maybe a little minced garlic, and roast them until lightly browned and tender.

Ingredients:

• 1 lb of asparagus
• 1 tbsp olive oil
• 1 tbsp fresh garlic -chopped
• 2-3 tbsp thin red bell pepper slivers
• salt & pepper to taste
• lemon juice for drizzle

Preparation:

First, wash the asparagus in cold water and trim away the lower 1/4 of the stalk. Toss the asparagus in a large bowl with 1 tbsp of oil and 1 tbsp chopped garlic. Add kosher salt and freshly ground pepper to your tasting. 

Roast at 425°F on a foil-covered baking sheet until stalks are soft and the skin is slightly crispy. Turn the stalks at 10 minutes of roasting time, add the bell pepper and roast another 8-10 minutes.

Cutting thin strips of bell pepper to roast on top of the asparagus will offer a feast of flavor for your pallet and a feast of color for your eyes! Top your cooked asparagus with a sprinkle of fresh lemon juice. Serve with something like my Garlic Butter Baked Cod.

Blessed be... and happy cooking!

Chef Michael's Cauliflower Mash

I made this mash as an alternative to the one with cheese I got from the ADA's Diabetic Food Hub as not all proteins go well with a cheese flavor. As it turns out, my version is quite versatile and goes with just about any protein. Enjoy!

Ingredients:

• 1 medium head cauliflower
• 1 medium yellow onion - minced
• 2-3 tbsp salted butter - as needed
• flavored bread crumbs - as needed
• salt & pepper to taste

Preparation:

Cut up the cauliflower and use your preferred cooking method until the florets are moderately soft. I simmer/steam in my Guardian Service - lid on.

While the cauliflower is cooking, mince the onion and saute in a bit of olive oil until translucent and slightly browned. Set aside for later, including saute oil for flavor.

Once the cauliflower is cooked, use a potato masher to break up the florets.

Add butter and puree the cauliflower using a stick blender. Add salt, pepper, butter and maybe flavored bread crumbs until you achieve a consistency and flavor to your liking.

Finally add the sauteed onion to the mix and blend well. Set the mash aside and keep warm.

Blessed be... and happy cooking!

Low-Carb Cauliflower Mash

Boiled potatoes, with their glycemic index around 80, are simply not a good choice for diabetics. Everybody loves a good pile of mashed potatoes, though... especially when slathered with a good gravy. I found this cauliflower mash on the ADA's Diabetic Food Hub and have to say... it works. It will never replace the awesomeness of the mashed potatoes I still make for everyone else on holidays, but hey... I'm a diabetic and have to do what's right for me. 

I've adapted this one with a bit more cheese and salt for more flavor. Enjoy!

Ingredients:

• 1 large head cauliflower
• 1 tbsp salted butter
• 1/2 cup sharp white cheddar cheese - grated 
• 1/4 tsp salt
• 1/8 tsp black pepper
• 2 tbsp fresh chives or scallions - chopped

Preparation:

Cut the cauliflower into florets (discard the thick stem). Insert a steamer basket in a large pot and fill the pot with water up until the level of the steamer basket. Add the cauliflower florets. Cover the pot and steam over high heat for 12-15 minutes or until the cauliflower is softened.

Drain the cauliflower and add it to a large bowl. Use a fork or potato masher to mash the cauliflower. Stir in the butter and cheese while the cauliflower is still hot. Add the salt and pepper and stir until the mixture is mostly smooth and creamy. (Chef Michael Note: If you want your mash really smooth, finish the mix with a stick blender.) Serve and top with chives or scallions.

Blessed be... and happy cooking!

 

Terroso Riso aka Earthy Rice... or Barley!

You know it's not always about the main course. Sometimes a side dish

can really pull things together.... like this very earthy rice favorite. 

Yes.... this has whole grain rice, a complex carb,

so be sure to serve a sensible portion as a side :-)

A healthier option for this dish is to use barley... leftover, pearl or quick-cook.

Same great flavor pallet with a GI of 35. Enjoy!

I will leave the measurements/quantities up to you.

Have fun with it and make it your own. :-)

Ingredients:
· Whole Grain Wild Rice - pick your favorite
· Olive Oil
· Baby Portobello Mushrooms - chopped
· Fresh Italian Parsley - whole leaves, no stems
· Garlic Powder
· Locatelli Romano Grated Cheese
· Fresh Ground Black Pepper

Preparation:
Cook rice according to directions... You can use leftovers here, too. In a non-stick pan, fry the rice and mushrooms in a bit of olive oil... Just enough for frying... don't drown the rice. Add garlic powder and parsley and toss over low flame. Fold in grated cheese until melted. Serve with fresh ground 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!