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!

Weekend Ramble: Shirataki Noodles - Diabetic Gold :-)

Several people in my Facebook group Our Diabetic Kitchen 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 1-2 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

Cauliflower Mushroom Skillet

Credit for this adapted dish goes to Kitty at Kitchenra.com.

I have to admit I was surprised at the flavor pallet of this dish... earthy yet quite light. Given a lack of real protein in this vegetarian composition I would consider this to be more of a side than a main course. It can easily be turned into a full protein entree by adding either ground beef or chicken. Enjoy!

Ingredients:

• 1 medium-sized cauliflower, cut into small florets
• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 8 oz mushrooms - your choice - sliced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• 1/4 cup vegetable broth
• Fresh parsley, for garnish (optional)

Preparation:

Steam or blanch the cauliflower florets for 3-4 minutes, or until they are slightly tender. Drain and set aside.

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic to the skillet. Sauté for 2-3 minutes until the onions become translucent and fragrant.

Add the sliced mushrooms to the skillet and continue to cook for 5-7 minutes, or until they release their moisture and start to brown. Season the mushrooms with dried thyme, dried rosemary, salt, and pepper. Stir well to distribute the herbs evenly. Pour in the vegetable broth to deglaze the skillet, scraping up any browned bits from the bottom.

Add the steamed cauliflower florets to the skillet and toss everything together. Cook for an additional 5-7 minutes, allowing the cauliflower to absorb the flavors.

Garnish the dish with fresh parsley, if desired.

Serve hot as a side dish or a light main course. It’s a healthy and satisfying option for a win-win meal. 

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!

Lemony Two Bean Medley

This side dish was created during a rainy period where I spent days in the kitchen to keep from going insane. :-) Enjoy!

Ingredients:

• 12 oz pkg frozen baby lima beans
• 15 oz cannellini beans, drained
• 2-3 cloves garlic – smash minced
• 1 cup chopped onions
• 1 cup julienned carrots ~1.5” long
• 1 tbsp lemon zest
• Florida Sunshine Citrus salt blend – Spice & Tea Exchange
• Citrus Pepper - FreshJax

Preparation:

Cook lima beans according to pkg directions and set aside. Saute onion and garlic until onions are just translucent. Add carrots and cook for another 1-2 minutes. Add lemon zest and blend. Season mix with citrus salt and citrus pepper to taste. Finally add lima and cannellini beans and gently blend until evenly heated.

Blessed be… and happy cooking!

Tomato-Pepper-Basil Chutney

A few years ago we had dinner over at cousin Paul's house. He and Susie were in the middle of a 3-week diet called New You in 22 - The Metabolic Meals Blueprint by Jonny Bowden, Phd, CNS. What they served was simple BBQ chicken thighs that were elevated to OMG status with a chilled chutney made from tomatoes, peppers and basil. Really easy to make, this stuff packs a punch of fresh that caused the Reilly's to make yummy noises. Carolyn and I both thought it might be equally exciting with some fresh cod, so we tried it.... 

In a nutshell... a new family favorite was born...

Ingredients:

• 4 ripe tomatoes, quartered
• 2 large red bell peppers, seeded and cut up
• 1 cup sundried tomatoes in oil, well drained
• Two handfuls fresh basil (I used lemon basil with the fish)
• 2-3 cloves garlic, crushed
• 2 tsp dried oregano
• 1/2 tsp each salt and fresh ground black pepper
• 6 tbsp coconut oil, melted

Preparation:

Just so you know, the above ingredient list is a double batch because I loved it THAT MUCH and knew I'd find varied uses for it during the week ;-) I also used olive oil in lieu of coconut oil... well I just forgot to pick some up LOL Trust me... a good olive oil works equally well! 

First, get out your food processor. Cut up the tomatoes and peppers and crush the garlic.

Measure out a cup of sundried tomatoes and drain for a few minutes in a colander.

Add all ingredients to the food processor a little at a time. You'll notice there are no pics of the basil... That's because I used frozen lemon basil from last year's garden and...well... it just didn't live up to my photo standards...... ahem ;-) Pulse a few times to break up the larger pieces, then process steadily, until the mixture forms a "sauce" that is mostly smooth. 

If the mixture is too thick, add a little more oil, but make sure it doesn't get runny. You want the chutney to be able to stand alone as seen here with the baked cod and steamed string beans.

Like I said, the chutney was originally recommended with chicken. The fish worked really well, and I bet it will compliment the other white meat nicely as well! It's just an amazing little blend that I'm sure will prove quite versatile in the future... ENJOY!

Blessed be... and happy cooking!

Holiday Brussels Sprouts & Cranberries

 This recipe is adapted from the ADA's Diabetic Food Hub.

Think you don’t like Brussels sprouts? Keep an open mind and try this recipe. Roasting veggies brings out maximum flavor and the mix of balsamic and cranberries is delicious. Unfortunately, roasting this vegetable brings the glycemic index up quite a bit so portion control is important. 

Boiled sprouts GI is around 32, but roasting brings the GI into the high range at about 75. Sticking to a portion of 1/2 - 3/4 cup of this delicious side will retain a GL in the very low range. Enjoy!

Ingredients:

• olive oil cooking spray
• 1 lb fresh Brussels sprouts - trimmed and cut in half
• 2 tbsp olive oil
• 2 tbsp Balsamic vinegar - get creative... I used a white lemon Balsamic to pair with the Lemon Pepper Halibut
• 1/3 cup dried cranberries - get the ones with least sugar.
• 1/8 tsp table salt - maybe more to taste
• 1/4 tsp black pepper

Preparation:

Place cranberries in a small bowl and just barely cover with water.

Let soak for 1 hour and drain.

Preheat oven to 400 degrees when cranberries are ready.

Spray a baking sheet with cooking spray.

In a medium bowl, add remaining ingredients and mix well.

Pour Brussels sprouts mix on baking sheet and spread to a single layer.

Bake for 25-30 minutes, tossing once around the 15 min mark during baking.

Serves best with loin of pork or turkey or even a nice halibut as shown here.

Blessed be... and happy cooking!