- 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
Great recipes for those looking to eat healthy and still have fun with food and flavors!
Tuesday, September 16, 2025
Lemon Parmesan Barley
Thursday, July 17, 2025
Lima Bean Medley
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.
Blessed be... and happy cooking!
Friday, June 27, 2025
Hot Bacon Kale
I discovered kale.
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...
- 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
Wednesday, June 25, 2025
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.
- +/-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
- 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
Monday, June 9, 2025
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!
- 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.
Monday, May 5, 2025
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!
Tuesday, April 8, 2025
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
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!
Friday, April 4, 2025
Terroso Riso aka Earthy Rice... or Barley!
· 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.
Saturday, February 22, 2025
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
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
Monday, January 20, 2025
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!
- 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