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 by Chef Michael R - A Definite Favorite

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!

Cauliflower Mash by Chef Michael R

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 rather low GI of 28 and GL of 6.2. 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!

Garlic Roasted Cauliflower with Lemon & Tahini

Full credit for this tasty side goes to Lea Stark. 

Getting tired of the same old side dishes? Take a few extra minutes for dinner prep and treat your family & friends to this Next Level beauty. :-) Enjoy!

Ingredients:

• 1 medium head of cauliflower, cut into florets
• 3 tbsp extra virgin olive oil
• 3 cloves garlic - minced
• 1 tsp ground cumin
• 1/2 tsp smoked paprika (or sweet paprika)
• Zest of 1 lemon
• Salt and black pepper to taste
• 1 tbsp lemon juice (after roasting)
• 1 tbsp fresh chopped parsley

Optional toppings:

• 1-2 tbsp tahini (drizzled)
• Crumbled feta or shaved Parmesan
• Toasted pine nuts or sesame seeds

Preparation:

Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.

In a bowl, toss cauliflower florets with olive oil, garlic, cumin, paprika, lemon zest, salt, and pepper until evenly coated.
Spread cauliflower on the baking sheet in a single layer. Roast for 25–30 minutes, flipping halfway, until golden brown and crisp at the edges.

Remove from the oven, squeeze fresh lemon juice on top, and sprinkle with chopped parsley. 

Drizzle with tahini or top with feta and pine nuts for extra Mediterranean flair.

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!