Coconut Chickpea Curry

This recipe was adapted from the original found at allrecipes.com by replacing the white rice with barley in order to make this great dish more diabetic-friendly. Enjoy!

Ingredients:

• 2 tablespoons grapeseed oil
• 1/2 cup chopped yellow onion
• 1 tablespoon minced garlic
• 1 tablespoon grated or very finely minced fresh ginger
• 2 tablespoons Thai red curry paste
• 1 (13.5 ounce) can unsweetened coconut milk, well-shaken (such as Thai Kitchen)
• 1 cup vegetable broth
• 1/2 teaspoon kosher salt
• 2 (15 ounce) cans chickpeas, rinsed and drained
• 2-3 handfuls baby spinach leaves - more if you like :-)
• 1 tablespoon fresh lime juice
• 1/2 cup coarsely chopped roasted cashews
• fresh cilantro or Italian parsley for garnish
• 3 cups cooked (1 cup raw) pearl barley - use vegetable broth in place of water

Preparation:

Heat oil in a large high-sided skillet over medium. Add onion and cook, stirring often, until softened, about four minutes. Add garlic and ginger; cook, stirring constantly, until fragrant, about one minute. Add red curry paste and cook, stirring constantly, until lightly darkened and vegetables are coated, about one minute. 

Stir in coconut milk, broth, and salt; bring to a boil over medium-high. Stir in chickpeas.

Reduce heat to medium and maintain a simmer, stirring occasionally, until thickened slightly, 15 to 20 minutes. Use a bit of Wondra flour if you're in a hurry. LOL

Remove from heat and stir in spinach; stir until wilted, about one minute. Stir in lime juice. Serve with cashews, cilantro, and barley. Don't be afraid to blend it all together, either.

Blessed be... and happy cooking!

Roasted Cauliflower and Garlic Soup

Here's a real winner my friend Betsy found on the New York Times site. Cauliflower by itself can be rather bland, but combined with all this roasted garlic the vegetable gets elevated to healthy greatness. Enjoy!

Credit goes to: Ali Slagle (New York Times) Serves 4-6

Ingredients:

• 2½ pounds cauliflower (1 very large head), cut into 1-inch florets, leaves reserved
• ¼ cup extra-virgin olive oil, plus more for drizzling
• Salt and pepper
• 1 head garlic

Preparation:

Step 1: Heat the oven to 425 degrees. On a sheet pan, toss the cauliflower florets and leaves with the olive oil and season generously with salt and pepper. Cut off the top ¼ inch of the head of garlic to expose the top of the cloves, then place on a piece of foil, cut side up. Sprinkle exposed cloves with salt, then drizzle lightly with oil. Wrap the garlic in the foil and place on the sheet pan. Roast until the cauliflower is browned and tender, 30 to 35 minutes.

Step 2: Meanwhile, in a large pot or Dutch oven, bring 6 cups of water and 1 teaspoon salt to a simmer over medium. Reserve about 1 cup cauliflower for the topping, then add the rest to the pot, including any browned bits on the sheet pan. Squeeze the roasted garlic cloves from their skins into the pot. Cover and simmer until the cauliflower is very soft, 7 to 10 minutes.

Step 3: Off the heat, using an immersion blender (or working in batches in a traditional blender), purée the soup until smooth. If thick, add water to taste. If thin, simmer, uncovered, for 5 to 10 minutes to reduce slightly. (The soup will also thicken as it cools.) Season to taste with salt.

Step 4: Serve the soup topped with the reserved roasted cauliflower, a drizzle of olive oil and more black pepper.

Asian Coleslaw

Adapted from a recipe originally posted on allrecipes.com

This is a different take on traditional coleslaw. I was introduced to this dish at a family gathering years ago and instantly fell in love with the flavor pallet. The Asian flavors really make this coleslaw pop... Enjoy!

Makes 10 servings

Ingredients:

• 6 tablespoons rice wine vinegar
• 6 tablespoons vegetable oil
• 5 tablespoons creamy peanut butter
• 3 tablespoons soy sauce
• 3 tablespoons brown sugar
• 2 tablespoons minced fresh ginger root
• 1 1/2 tablespoons minced garlic
• 6 cups thinly sliced green cabbage
• 3 cups thinly sliced red cabbage
• 2 red bell peppers, thinly sliced
• 2 carrots, julienned
• 6 green onions, chopped
• 1/2 cup chopped fresh parsley

Preparation:

In a medium bowl, whisk together the rice vinegar, oil, peanut butter, soy sauce, brown sugar, ginger, and garlic.

In a large bowl, mix the green cabbage, red cabbage, red bell peppers, carrots, green onions, and parsley. Toss with the peanut butter mixture just before serving.

Blessed be… and happy cooking!

Pinto Bean Cakes & Avocado Salsa

 Credit for this vegetarian beauty goes to The Washington Post

Servings: 4 (makes 8 cakes)

Ingredients:

For the Bean Cakes

• Two (15-ounce) cans no-salt-added pinto beans (3 1/2 cups total), drained but not rinsed, with liquid reserved
• 1/2 cup fine or medium-grind cornmeal
• 1/2 cup finely chopped red onion (from 1/2 of a 12-ounce onion)
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon fine salt, plus more to taste
• 1/2 teaspoon ground black pepper
• 4 tablespoons olive oil, divided
• Cilantro leaves, for garnish
• Lime wedges, for garnish

 For the Avocado Salsa

• Flesh of 1 ripe medium avocado, diced
• 1 medium tomato, diced
• 1/2 cup diced red onion (from 1/2 of a 12-ounce onion) medium red onion, diced
• 1 garlic clove, finely grated or pressed
• 2 tablespoons fresh lime juice
• 1/4 cup lightly packed fresh cilantro, chopped
• 1/4 teaspoon fine salt, plus more to taste

Preparation:

Position a rack in the middle of the oven and set a large, rimmed baking sheet on it. Preheat the oven to 200 degrees.

Make the bean cakes: In a large bowl, use a potato masher or fork to mash together the pinto beans, cornmeal, onion, smoked paprika, garlic powder, salt and pepper until well combined. Taste, and season with more salt as needed. If the mixture isn’t holding together well, add the bean liquid, 1 tablespoon at a time, until it holds together but isn’t wet.

Divide the mixture into 8 equal portions (about 1/3 cup each). Wet your hands and shape each portion into a patty about 3 to 4 inches in diameter and 1/2-inch thick.

In a large skillet over medium-high heat, heat 2 tablespoons of the oil until it shimmers. Add 4 patties and cook until a crisp, dark golden brown crust forms, 2 to 3 minutes per side. Transfer to the baking sheet in the warm oven. Repeat with the remaining patties, using the remaining 2 tablespoons of oil and heating it before frying.

Make the salsa: In a medium bowl, gently toss together the avocado, tomato, onion, garlic, lime, cilantro and salt. Taste, and season with more salt as needed.

To serve, divide the patties among 4 plates and top each portion with about 1/3 cup salsa. Serve warm.

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!

Eggplant Caponata

 Credit for this tasty vegetarian dish goes to May I Have That RECIPE?

One of our favorite eggplant recipes is Caponata, a Sicilian dish that’s created with a base of roasted eggplant and peppers. Serve it on crusty toasted bread or as a topping for your favorite protein!

Ingredients:

• 1 large Italian eggplant -cubed
• 3 tbsp extra virgin olive oil - divided
• 1 medium onion, diced
• 2 cloves of garlic - minced
• 2-3 tbsp pine nuts
• ~4 jarred roasted peppers - chopped
• 12 green olives - pitted and sliced in thirds
• 12 black cured olives - pitted and cut in half
• 1 tbsp capers
• 1/4 cup fresh parsley - chopped
• 2 tbsp red wine vinegar or apple cider vinegar (or to taste)
• 1/4 tsp salt (or to taste)
• 1/8 tsp pepper (or to taste)
• 1/8 tsp Aleppo pepper or hot red pepper flakes (or to taste)

Preparation:

To roast the eggplant:

Preheat the oven to 425F. Line a large baking sheet with parchment paper

Place the diced eggplant in a large bowl. Add 2 tablespoons of the olive oil, 1 tablespoon at a time, tossing the eggplant after each addition

Arrange the eggplant on the baking sheet. Bake for 30 minutes or until tender

Remove the baking sheet from the oven and very carefully fold the parchment paper around the eggplant, so it wraps around all the pieces, to form a sealed package (be careful, it will be hot)

Let the eggplant sit for 20 minutes. This will allow the eggplant to soften further without drying it out

To make the caponata:

While the eggplant is roasting, heat 1 tablespoon of the olive oil in a large skillet. Add the onions and garlic stir and cook over medium heat for about 6-7 minutes or until the onions are cooked and start to turn a golden color. Remove the cooked onions and garlic mixture and set them aside in a large bowl

To the same skillet add the pine nuts and cook over medium heat for 2-3 minutes or until they start to turn a golden color (don't leave the pine nuts unattended, they can burn easily)

Place the roasted eggplant in the bowl with the cooked onions and garlic. Add the roasted red peppers, green and black olives, capers, and parsley and mix well

At this point taste the caponata and decide how much of the vinegar, salt, pepper, and Aleppo pepper you want to add to make it to your taste.  It's up to you how salty, tangy or spicy you want it to be. Top it with the toasted pine nuts before serving.

Blessed be… and happy cooking!

Quinoa Stuffed Zucchini Boats

 Credit for this tasty vegetarian dish goes to May I Have That RECIPE?

Now that people are supplying me with more very tasty vegetarian recipes, I'm absolutely happy to share! Enjoy!

Ingredients:

• 1 cup water
• ¼ tsp salt (or to taste)
• ⅓ cup quinoa, rinsed
• 1 tbsp olive oil
• 3 large zucchini
• 1 small onion, diced
• 1 clove garlic, minced
• 3 baby bella mushrooms, chopped very small
• ¼ tsp salt
• ⅛ tsp pepper
• 1 tbsp balsamic vinegar
• 2 tbsp chopped walnuts or pecans
• Sauce:
• 1 tbsp extra virgin olive oil
• 1 clove garlic, minced
• 1-28oz can crushed tomatoes
• ¼ tsp salt
• ⅛ tsp pepper
• 1 tbsp lemon juice
• 1 tbsp chopped mint

Preparation:

Bring water to a boil. Add salt and quinoa, reduce heat to medium, cover and cook for 10 minutes or until tender. Drain well and set aside.  

Cut each zucchini in half, then cut each half in two, lengthwise (you will end up with 4 pieces per zucchini). Gently, remove the inside of each piece using a spoon (do not discard), being careful not break the skin. Set aside

Preheat the oven to 375F

Chop the flesh of the zucchini that you removed. In a large non-stick skillet, heat 1 tablespoon of olive oil. Add onion, garlic, chopped zucchini, and mushrooms and cook over medium-high heat for 6-7 minutes, or until all the water from the veggies has evaporated, stirring often. Add salt, pepper and balsamic vinegar and cook for another minute. Transfer to a bowl, add cooked quinoa and walnuts, toss well and set aside

To prepare the sauce, heat 1 tablespoon of olive oil in a large, deep skillet. Add garlic and cook over medium heat for about 30 seconds. Add canned tomatoes, salt, and pepper and continue cooking, covered for 6-7 minutes. Add lemon and mint, and cook for another 3 minutes

Coat a 13x9-inch baking dish with cooking spray. ladle about ⅔ of the sauce on the bottom. Spoon the quinoa mixture into the emptied zucchini pieces and arrange them over the sauce. Ladle the rest of the sauce on top. Cover with tin foil and bake for 30 minutes. Remove the foil and cook for another 20 minutes. Serve warm.

Blessed be… and happy cooking!

Tuscan Panzanella Salad

 Credit for this lovely salad goes to Maricruz Avalos at M.A. Kitchen

This panzanella salad is the ultimate Italian summer meal. Loaded with juicy tomatoes, crunchy onions and cucumbers, this bread salad gets its wonderful flavors from simple, high-quality ingredients.

Ingredients:

• 8 oz stale crusty artisan bread - cut into cubes
• 1 lb cherry tomatoes - cut into quarters or halves
• 1 medium red onion - quartered and sliced thin
• 1 English cucumber - peeled, halved and sliced
• 1 bunch basil leaves - hand shredded
• extra virgin olive oil
• red wine vinegar - as needed
• salt and pepper to taste

Preparation:

Mix two parts of water and one part of vinegar enough to soak bread in a large bowl. Add bread into the bowl with vinegar mixture and immerse it well so it can soak while you’re preparing the veggies.

Once you have all vegetables cut and ready in a large bowl, squeeze the bread to remove excess of moisture, and then crumble it into the bowl with veggies.

Season with salt and pepper, then add a generous glug of extra virgin olive oil and lots of hand-torn basil. Mix well to combine everything. Cover and allow to rest in the fridge for at least 30 minutes before serving.

Notes:

If you using fresh bread, I suggest to slicing it and leave it in the countertop covered with a kitchen towel overnight, so it will stale and be ready next day or you can pop it in the oven for a couple of minutes to dry it a bit.

Allow panzanella salad to rest overnight, the flavors will infuse bread resulting in a more flavored dish.

Blessed be… and happy cooking!

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!

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!

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!

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

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!