Disclaimer: I am not a doctor, nutritionist or professional chef. I do not provide nutritional breakdowns or carb counts with my recipes. Google is a great source for that if needed. Blessed be... and happy cooking!
Showing posts with label Vegetarian. Show all posts
Showing posts with label Vegetarian. Show all posts

Friday, March 28, 2025

Bean Sprout Stir Fry

I must have looked over 50 or so recipes for bean sprout stir fry on the Net. In the end I decided to create my very own, making sure the composition was going to satisfy my need for diabetic friendly ingredients and provide great flavor as well. Serve this as a side to my Soy Sauce Salmon and you're in for a culinary delight with many flavor levels. Enjoy!

Ingredients:

  • 12 oz mung bean sprouts
  • 2 stalks green onion (scallion)
  • 1/2 cup red bell pepper - minced
  • 3 tbsp avocado oil
  • 1 tbsp chopped garlic
  • 2 tsp sesame oil
  • 1 tbsp light soy sauce
  • 1/2 tsp salt
  • 1 tsp agave syrup
  • 2-3 grinds from black pepper mill
Preparation:

Place bean sprouts in a colander and rinse/drain well. 

Chop the garlic, mince the red pepper and cut the scallions two ways. The white stem should bet cut to small disks, and the green tops can be cut at an angle so the look pretty.

Mix together sesame oil, light soy sauce, agave, salt & pepper and set aside.

Heat the oil in a wok, or as I like to use, a large non-stick Dutch oven. Saute the garlic and white from scallions over medium/low heat until fragrant. Do not let these items brown.

Next add the sprouts and red pepper. Turn to medium high and toss/cook for about a minute. Finally add the sauce and the green scallion cuts. Toss to heat through  and enjoy!

Blessed be... and happy cooking!

Thursday, March 27, 2025

Slow Cooker Black Beans & Barley

Legumes are among some of the very best foods for us diabetics. There's a reason I devoted a whole Weekend Ramble to them a while back. Visit The Health Benefits of Legumes for more information.

Today I share with you a recipe found in one of my favorite recipe books, The Comprehensive Diabetic Cookbook for Beginners by Keith Laurence. In this dish he combines black beans (GI 30) with my absolute favorite grain barley. The recipe calls for hulled barley (GI 20-25) but if that is hard to come by, pearl barley (GI 30) will work equally well.

I personally prefer to use more than three cloves of garlic, but... well that's just me. LOL

The key to making this butt-ugly protein work is to pair it with something that will create a party in your mouth, because it certainly is NOT pretty to look at. The whole concept of attractive plating is just out the window with this one, so don't even think of a party for your eyes! LOL. I've found that an Italian tomato salad or my German Cucumber Salad take care of this nicely and will bring about the always loved Yummy Noises. :-)

I hope you enjoy this earthy dish as much as I do, and as always... feel free to make it your own with seasonings and sides that YOU like. Enjoy!

Ingredients:

  • 1.5 cups hulled barley
  • 2 cups dry black beans - rinsed and drained
  • 8 cups vegetable broth
  • 1 lge yellow onion - chopped
  • 3-4 cloves garlic - minced
  • 1 tsp table salt
  • 1 bay leaf
  • 1/2 tsp dried thyme
Preparation:

Mix all the ingredients in a 6 qt slow cooker.





Give all ingredients a good stir.

Cover and cook on low for 6-7 hours or until beans and barley are soft.

Remove the bay leaf and discard. Serve warm with a tossed green salad, traditional Italian tomato salad or my German Cucumber Salad.

For a breakfast treat next day form small patties, dip in egg and panko and fry to a crispy golden brown. 😊

Blessed be... and happy cooking!

Monday, March 24, 2025

Sauteed Zucchini with Mushroom

Credit for this dish goes to EASY RECIPES

Low-Carb Sautéed Zucchini with Mushrooms is a simple, healthy dish perfect for those looking to cut carbs without sacrificing flavor. Fresh zucchini and mushrooms are sliced and sautéed in olive oil with garlic until tender and golden. A sprinkle of fresh herbs like parsley or thyme adds an aromatic touch, while a dash of lemon juice or zest brightens the flavors. This versatile side dish pairs well with any protein or can be enjoyed on its own for a light, satisfying meal.

Ingredients:

  • 2 large zucchini - sliced into half-moons
  • 2 cups mushrooms - sliced
  • 2 tbsp olive oil
  • 2 cloves garlic - minced
  • 1 tsp dried thyme
  • salt and pepper to taste
  • lemon juice to tase
  • 1/4 cup grated Parmesan cheese - optional
  • fresh parsley - chopped - for garnish

Preparation:

Heat olive oil in a large skillet or Dutch oven over medium heat. Add garlic and sauté for 1 minute until fragrant.

Add the mushrooms and cook for about 5 minutes, until they begin to brown. Add the zucchini slices and thyme. Season with salt and pepper.

Cook for another 7-10 minutes, stirring occasionally, until the zucchini is tender.

If using, sprinkle with Parmesan cheese and let it melt over the vegetables. Garnish with fresh parsley before serving.

 Blessed be… and happy cooking!

Saturday, March 8, 2025

Weekend Ramble: Health Benefits of Leeks

Right off the bat please know that I have only recently begun to include leeks in my cooking. Why have I overlooked this green beauty for decade? I have no clue. A recent recipe I found had them as a fairly substantial component and... well... I fell in love. I have since been experimenting with leeks, embracing their similar yet different flavor when compared to my go-to onions and scallions. As a new favorite in my pantry, leeks deserved some nutritional exploring. What follows is an article found on Health.com that gives some interesting insight. Enjoy!


Health Benefits of Leeks

By Jillian Kubala, RD

Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.

Published on February 5, 2024

Medically reviewed by Elizabeth Barnes, RDN

Leeks (Allium fistulosum L.) belong to the allium family of vegetables, which also includes onions, shallots, scallions, chives, and garlic. They have a mild, slightly sweet taste and are commonly used in dishes like soups and pasta.

Leeks are a rich source of antioxidant plant compounds and nutrients that may benefit health in several ways, such as protecting against certain diseases and promoting gut health.

Here's everything you need to know about leeks, including their potential health benefits, nutrition, and more.  

1. High in Anti-Inflammatory and Antioxidant Compounds 

Leeks are concentrated in cellular-protective and anti-inflammatory compounds, such as flavonoids and organosulfur compounds. For example, leeks are high in quercetin, a flavonoid compound that may help protect cells from oxidative damage, which may help lower the risk of chronic diseases, like heart disease.

Numerous studies have found that people with higher intakes of flavonoids, including quercetin, have lower rates of heart disease and heart-related health complications, such as heart attacks. Researchers suggest that the antioxidant and anti-inflammatory activity of quercetin and other flavonoids contributes significantly to their beneficial impact on heart health.

Quercetin may also help protect against neurodegenerative diseases by suppressing inflammation in the brain, stimulating the regeneration of nerve cells, and interfering with the formation of neurotoxic substances associated with the development of Alzheimer's disease.

2. May Protect Against Certain Cancers

A diet rich in allium vegetables, like leeks, may help protect against some cancers, such as breast cancer. The organosulfur compounds, flavonoids, and antioxidant nutrients concentrated in leeks have powerful anticancer effects, and studies show that people who consume more allium vegetables have lower rates of certain cancers.

For example, a 2022 review of 17 studies found that women with the highest intake of total allium vegetables, including garlic, onions, leeks, and chives, had a 30% lower risk of breast cancer compared to women with the lowest intake.

Research findings also suggest that allium vegetables may be protective against stomach cancer, prostate cancer, and many other common types of cancer. Findings from a 2022 review of 25 studies suggested that consumption of allium vegetables could decrease the risk of non-digestive tract cancers, such as prostate cancer, by as much as 14%.

The flavonoid antioxidants, organosulfur compounds, and vitamin C found in leeks may protect against cancer by inhibiting cancer cell growth, reducing inflammation, and protecting cells from oxidative damage. 

3. Supports Gut Health 

Leeks are an excellent source of prebiotics. Prebiotics are undigestible compounds found in certain foods that are broken down by gut bacteria in the large intestine. When bacteria break down or ferment prebiotics, it releases byproducts called short-chain fatty acids (SCFAs). SCFAs act as an energy source for the cells that line the colon and benefit gut health in several ways.

For example, SCFAs suppress inflammation in the intestines, regulate intestinal pH, and support the growth of beneficial bacteria. What's more, SCFAs have anticancer effects and may help protect against cancers of the digestive system, like colorectal cancer.

Additionally, leeks contain anti-inflammatory substances, like organosulfur compounds and flavonoids, which may help promote a healthy gut environment and protect against bowel-related diseases, such as inflammatory bowel disease, by reducing intestinal inflammation.

4. May Benefit Cognitive Function

Eating more vegetables, in general, is an effective way to boost brain health, but certain vegetables, like leeks, may be especially effective for protecting and improving cognitive function.

Leeks contain carotenoid pigments, which have been shown to benefit brain health. Leeks are especially rich in the carotenoids lutein and zeaxanthin. These pigments are found in high concentration in the retina, a layer of tissue located at the back of the eyeball. Macular pigment (MP), or the retinal accumulation of lutein and zeaxanthin, is linked to cognitive function, with higher MP associated with better cognitive performance and memory.

A number of studies in both children and adults have shown that lower MP is related to poorer performance on cognitive tests, poorer memory, and slower reaction times, while higher MP is associated with better cognitive function.

Additionally, people with Alzheimer's disease have been found to have significantly lower MP compared to people without Alzheimer's.

Diets rich in leeks have also been associated with smaller improvements in cognitive performance, including attention and memory, and research suggests that consuming lutein-rich foods may help prevent cognitive decline. Leeks are amongst the richest sources of lutein and zeaxanthin you can eat, making them an important food for brain health.

Nutritional Facts of Leeks

Leeks provide several nutrients, such as vitamins A, C, and B6.

Here's the nutrition breakdown for a one-cup serving of cooked leek:

  • Calories: 31
  • Fat: 0 grams (g)
  • Carbohydrates: 7.62 g
  • Fiber: 1 g
  • Protein: 0.81 g
  • Vitamin A: 41 micrograms (mcg) or 5% of the Daily Value (DV)
  • B6: 0.113 milligrams (mg) or 7% of the DV
  • Copper: 0.062 mg or 7% of the DV
  • Folate: 24 mcg or 6% of the DV
  • Vitamin C: 4.2 mg or 5% of the DV
  • Vitamin K: 25.4 mcg or 21% of the DV
  • Manganese: 0.247 mg or 11% of the DV

Leeks are very low in calories, but do contain a decent amount of essential vitamins and minerals, including vitamins like vitamins A, B6, C, and K, and minerals like copper and manganese.

They're especially rich in vitamin K, a nutrient that's required for blood clotting and plays important roles in bone and heart health.

Additionally, leeks are also a good source of manganese, a mineral that's also required for blood clotting as well as energy metabolism, and the functioning of the immune and nervous systems.

Risks of Eating Leeks

Leeks are safe for most people to eat, but should be avoided by those who are allergic to leeks. Leeks contain a compound called diallyl disulfide, which can cause skin reactions, including an itchy, red rash called contact dermatitis, in some people.

Also, leeks are high in compounds called FODMAPs, which is an acronym that stands for Fermentable Oligo-, Di-, Mono-saccharides, And Polyols. FODMAPs are types of carbohydrates concentrated in certain foods, like garlic and leeks, that are poorly absorbed by the digestive system.

People who are sensitive to FODMAPs may experience digestive symptoms, such as bloating, diarrhea, and gas after consuming high-FODMAP foods. People with certain digestive conditions, like Irritable bowel syndrome (IBS), are more likely to be intolerant to FODMAPs.

People who are intolerant to FODMAPs may need to cut high-FODMAP foods, like leeks, out of their diet to avoid gastrointestinal side effects.

Tips for Consuming Leeks

Leeks can be added to a variety of savory dishes and can be used in the same way as onions and shallots.

They have a mild, sweet, onion-like flavor and are delicious in baked goods, soups, egg dishes, and more.

Here are a few ways to add leeks to your diet:

Add caramelized leeks to savory baked goods, sandwiches, eggs, and potato salad.

Use leeks in stews, soups, and broths for a kick of flavor.

Incorporate sautéed leeks into egg dishes like omelets and frittatas. 

Thinly slice or dice raw leeks and use them in salads or as a garnish.

Try adding leeks to guacamole and tuna, chicken, and bean salads.

Use leeks in place of onions in stir-fry dishes.

Add leeks to pasta, rice, and quinoa recipes.

Use the tough part of leeks to add flavor to sauces and broths.

Leeks should be thoroughly washed before cooking because dirt and other debris can get caught in their many layers.

Though the entire leek is edible, most people use the more tender white and lighter-green parts of the plant and discard the tougher, dark green top part. However, this dark green section can be saved and used to infuse flavor into broths, sauces, and other recipes and can be stored in your freezer until you're ready to use it.

A Quick Review

Leeks are allium vegetables that are concentrated in health-promoting plant compounds, such as flavonoids and organosulfur compounds.

Eating leeks may benefit health in several ways, from increasing the antioxidant density of your diet to protecting against cognitive decline and some health conditions, like breast cancer.

Leeks have a sweet, onion-like taste that pairs well with many savory foods, but keep in mind that they're high in FODMAPs and may cause unpleasant gastrointestinal side effects in sensitive people.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R


Thursday, March 6, 2025

Cauliflower Popcorn

My Australian friend Angela found this delicious appetizer at Coles, the Aussie supermarket chain. :-) Enjoy!

Ingredients:

  • 1 cauliflower - leaves removed - cut into small florets
  • 1 free-range egg
  • 2 tbs chickpea flour (original recipe called for rice flour)
  • 2 tsp sesame seeds
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp ground paprika
  • 1/2 tsp ground turmeric
  • Thyme sprigs - to serve
  • Tzatziki - make your own here: Tzatziki - Greek Yogurt & Cucumber Sauce
  • Lemon wedges - to serve

Preparation:

Preheat oven to 200°C (395°F). Line a large baking tray with baking paper. Place the cauliflower in a large bowl. Add the egg white and toss to evenly coat. Combine flour, sesame seeds, coriander, cumin, paprika and turmeric in a small bowl. Sprinkle flour mixture over cauliflower mixture and toss to coat. Season.

Arrange the cauliflower mixture on the lined tray in a single layer. Bake, turning occasionally, for 30 mins or until the cauliflower is crisp. Transfer to a serving bowl. Sprinkle with the thyme sprigs. Serve immediately with the tzatziki or yogurt and lemon wedges.

Blessed be… and happy cooking!


Friday, February 28, 2025

Mexican Caviar (Cowboy Salad)

Credit for this dish goes to Maricruz Avalos Flores at M.A. Kitchen

This Mexican Caviar recipe is a vibrant mix of beans, corn, and fresh veggies, all tossed in a tangy vinaigrette. It is a crowd-pleaser and makes the perfect dip or side dish for gatherings, potlucks, and barbecues!

Ingredients:

  • 1.5 cups corn kernels - canned or fresh
  • 1.5 cups black beans - drained and rinsed
  • 1 cup black-eyed peas - drained and rinsed
  • 1.5 cups cherry tomatoes - quartered
  • 1 medium ripe avocado - diced
  • 1 cup green bell peppers - diced
  • 1 cup red bell peppers - diced
  • 2/3 cup red onion - diced
  • 1/4 cup jalapeño peppers - chopped
  • 1 small bunch cilantro - chopped (Optional)

Dressing:

  • 3 Tablespoons olive oil
  • 2 Tablespoons white vinegar
  • 1 lime (juiced, about 2 Tablespoons)
  • 1 ½ teaspoons honey (or sugar)
  • 1 teaspoon chili powder or hot paprika
  • ½ teaspoon ground cumin
  • ¼ teaspoons garlic powder
  • salt & pepper (to taste)

Preparation:

Place all diced vegetables, beans, and chopped cilantro in a large mixing bowl.

Add all ingredients for the dressing in a jar and close it with a tight lid.

Shake the jar until all ingredients are nicely emulsified.

Pour the dressing into the bowl with vegetables and toss everything until nicely coated.

Taste and adjust seasonings if needed.

Chill the salad in the fridge for 20-30 minutes then serve with chips.

Blessed be… and happy cooking!

Thursday, February 27, 2025

Spinach & Lentil Soup

 Adapted from a recipe found on KINDA GREEK

One can never have enough soups... So I'm slowly building my collection of soup recipes. Most times I will tweak recipes found on the Net to either make them more diabetic friendly or just to put my own spin on the dish. I invite you to do the same with this very simple version of a traditional Greek soup called Spanaki Me Faki. Enjoy!

Ingredients:

  • 1/2 lb dried lentils - rinsed and soaked
  • 4 cups chicken stock to start - alternately use vegetable stock for a true vegetarian version.
  • 1 lb fresh baby spinach - stems removed
  • 1/4 cup olive or avocado oil
  • 1 bunch scallions – white and green parts separated
  • 2 cloves garlic thinly sliced
  • salt & pepper to taste
  • grated Parmesan cheese (optional at table)

Preparation:

Soak lentils in water for one hour.

Drain and transfer to soup pot and add 4 cups of stock.  Bring to a boil, lower heat, cover and simmer until soft, about 20-25 minutes.

As the lentils cook, remove the course stems from the spinach and tear larger leaves in half.  

Cut the scallion greens into 3/4 – 1” pieces at an angle. Cut the whites into 1/4" discs.

Heat olive oil in a pan and sauté the scallion whites and garlic until soft and garlic has browned a bit. It may seem like a lot of oil, but we’re basically flavoring the oil to enhance the whole soup. 

Add the sauté to the cooked lentils, oil and all. 

Add more stock if needed, up to two cups. Add spinach and scallion greens and cook on medium heat for about 15 minutes, occasionally mixing as the spinach cooks down. 

Season with salt and pepper to taste. Don’t be shy with the salt, because well... SPINACH! :-) Add final salt & pepper touches at the table for each person's individual taste. Also, try some grated Parmesan as garnish for a touch of Next Level. :-)

Blessed be... and happy cooking!

Monday, February 24, 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.


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!

Friday, February 14, 2025

Southwestern Black Bean, Quinoa and Mango Salad

Credit for this delicious salad goes to Gina Homolka at Skinnytaste.com

This healthy Southwestern Black Bean, Quinoa and Mango Salad is a delicious and nutritious way to get more vegetables and plant-based foods into your diet.

Ingredients:

  • 15- ounce can black beans - rinsed and drained
  • 1 cup cooked quinoa - red or tri-color
  • 1 cup fresh or frozen corn -cooked
  • 1 small red bell pepper - chopped
  • 1 cup fresh mango - chopped
  • 1/4 cup red onion - finely chopped 
  • 1/2 cup fresh cilantro - chopped 
  • 1 small jalapeño pepper - seeded and finely diced
  • juice from 1 medium lemon or lime
  • 1 1/2 tbsp extra virgin olive oil
  • 2 garlic cloves - minced
  • 1/2 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/4 tsp ground turmeric

Preparation:

Mix together the beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeño in a mixing bowl.

Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and turmeric in a small bowl.

Drizzle over the mixture and toss.

Refrigerate until ready to serve.

Blessed be... and happy cooking!

Tuesday, February 11, 2025

Mediterranean Eggplant Salad

This dish is an absolute summer delight and pairs really well with just about anything barbecued. 

The recipe was adapted from the original found at A Cedar Spoon by Julia. Julia features many wonderful recipes on her site... Be sure to check them out!

Ingredients:

  • 1-2 eggplant - about 3 lbs
  • olive oil
  • salt & pepper – for eggplant
  • 3 cups tomatoes - diced
  • 1 orange bell pepper - chopped
  • 1 cup scallions - green parts chopped
  • 1/4 cup fresh mint - chopped
  • 1 cup fresh parsley - chopped
  • 1 lemon - juiced
  • salt & pepper to taste
  • 1/4 tsp crushed Aleppo pepper

Preparation:

Slice the eggplant into rounds about 1/2 - 5/8" thick. Rub salt on each side of the eggplant and lay on a baking sheet for an hour. Use a paper towel to pat the eggplant dry and then brush each side of the eggplant generously with olive oil. Sprinkle each side of the eggplant with salt & pepper.

Heat the grill to medium heat. Place the eggplant on the grill and cook for 5 minutes. Flip eggplant and grill until browned on bottom and soft. Let the eggplant cool and then chop into bite sized pieces.


In a large bowl mix the eggplant with the remaining ingredients and toss lightly to combine. Add more olive oil if needed to create a consistency you like.



Shown here as a side with Quick & Easy Calamari and a traditional tomato salad.
Blessed be... and happy cooking!