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!

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!