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!

Black Bean Vegetarian Chili with Spiced Yogurt

 Credit for this great recipe goes to Gina Homolka at Skinnytaste.com

This Black Bean Vegetarian Chili topped with Spiced Yogurt takes about 20 minutes to cook but tastes like it simmered for hours.

It is a delicious, economical vegetarian chili recipe for weeknight dinners. I use canned black beans, a pantry staple that saves time and money and puree half of the beans to make it creamy without spending a ton of time simmering. Top it with yogurt for added protein and creaminess. 

Ingredients:

Spice Mix:

• 1 1/4 tablespoon cumin
• 1 1/4 tablespoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• 1 teaspoon kosher salt

Chili:

• 3/4 cup whole milk plain yogurt
• 2 15 oz cans black beans
• 1 tablespoon olive oil
• 1 medium onion - chopped
• 1 red bell pepper - chopped
• 1 diced jalapeno - plus more for garnish
• 10 oz can diced tomatoes
• 8 oz frozen corn
• 8 oz can tomato sauce - or leftover homemade
• 3/4 cup vegetable broth
• Optional Toppings: shredded cheddar, diced red onions, cilantro, diced avocado

Preparation:

Mix the spices in a small bowl. Set aside 1 1/2 teaspoons and mix into the yogurt. Set aside.

Place 1 can of beans, not drained in the blender with 1/2 cup of water and puree. Drain the second can.

Add oil to a large pot over medium heat, add the onions, bell pepper and jalapeno and cook 3 to 4 minutes.

Add tomatoes, corn, beans, pureed beans, tomato sauce, vegetable broth and remaining spices.

Bring to a boil, cover and simmer about 15 minutes, stirring until thickened.

Serve topped with spiced yogurt plus your favorite optional toppings.

Blessed be... and happy cooking!

Chef Michael's Baba Ghanoush

The Arabic term for the dish means “pampered daddy,” the person in question being, legend has it, a sultan spoiled with a concoction invented by a member of his harem. The origins of baba ghanoush are unknown, although medieval Arabic manuscripts indicate that the passion for eggplants dates back to at least the 13th century. It appears in many guises throughout the Middle East, sometimes under its alternative name... Moutabel. 

Having read up on the many recipes available and marveling at the vast number of plays on this very simple yet flavorful dish, I decided to just go for it and make my own. I did follow the directive of a Lebanese family member and stuck with her chunky eggplant texture. This choice was very simple because... well... I'm pretty sure there were no food processors available back in the days of the dish's origins. 

As always... feel free to tweak my recipe as needed to make it your own. Enjoy!

Ingredients:

• 2 - 3 pounds eggplant - preferably small ones
• ¼ cup lemon juice - fresh squeezed preferred 
• ¼ cup sesame tahini well shaken or stirred
• 1 tbsp plain Greek yogurt
• 1 - 2 garlic cloves - finely minced - this adds a sharpness to the dish so go light and taste
• 1 tsp table salt
• 1 tbsp extra-virgin olive oil
• green parts from two scallions – cut to rings
• chopped or minced Italian parsley for garnish
• smoked paprika - this will bring out the fire flavor without fire. Find your own smoke level by adding and tasting.

Preparation:

Gather your eggplants, trim the stems close for foil wrapping and make a few slits through the skin so they don't explode while baking. :-)

Wrap the eggplants in foil and place in oven safe baking dish. Bake at 450 F for about an hour. Make sure they're nice and soft... If not, leave in for a little longer.

Peel the eggplant using tongs and a fork. Break up eggplant with a potato masher until you achieve a chunky consistency to your liking.

Blend in tahini, lemon juice, yogurt, oil, garlic and salt.

Finally blend in the cut scallion tops.

Garnish with parsley and serve chilled or at room temperature with a flatbread of your choice.

Blessed be... and happy cooking!

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!

Chilled Cucumber Soup with Avocado Toast

 Full credit goes to Melissa Clark (New York Times) - Serves 4

This chilled soup will delight your diners on a hot summer day. The flavor pallet is quite intriguing and may need some personal tweaking to suit your tastes. Experiment and enjoy!

Ingredients: 

• 1 lb cucumbers, peeled, halved lengthwise and seeded
• 2 cups buttermilk (or use 1½ cups plain yogurt plus ¼ cup water)
• 1 large clove garlic - smash minced
• 2 anchovy fillets (optional - leave out for vegetarian)
• 2 small whole scallions - trimmed
• ½ jalapeño - seeded, deveined and chopped
• ½ cup packed mixed fresh herbs (like mint, parsley, dill, tarragon, basil and cilantro)
• ½ tsp sherry or white wine vinegar - more to taste
• ¾ tsp kosher sea salt - plus more to taste
• 4 slices baguette or other bread - toasted
• 1 avocado - pitted, peeled and thinly sliced
• ½ lemon
• 2 tbsp crumbled feta cheese
• Extra-virgin olive oil - for serving
• Freshly ground black pepper
• 1 ear of corn - shucked, kernels sliced off
• Fresh dill for serving

Preparation:

In the bowl of a blender or food processor, combine cucumber, buttermilk, garlic, anchovy, scallions, jalapeño, fresh herbs, sherry vinegar and salt. Blend until smooth and adjust seasoning as needed.

Smash avocado slices and spread on the toasted bread. Sprinkle with crumbled feta, squeeze the juice of the lemon half over the top and finish each with a drizzle of olive oil and some pepper. Transfer to a plate and set aside.

Distribute soup between 4 bowls and garnish with raw corn kernels and a drizzle of extra virgin olive oil. Serve avocado toast on the side.

Blessed be... and happy cooking!

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!

Zucchini & Ricotta Roll-ups

  Full credit for this lovely dish goes to DiabetesAustralia.com

Zucchini is such a versatile vegetable and a great all-rounder. This ricotta and zucchini dish is delicious and contains a significant amount of water, fiber and electrolytes and is rich in vitamins. Enjoy!

Ingredients:

• 4 medium-sized zucchinis
• Pinch salt
• Pinch cracked pepper
• 1/2 cup reduced fat ricotta
• 1 regular-sized egg
• 1/4 cup grated parmesan cheese
• 5 basil leaves finely chopped
• Punnet (250g) cherry tomatoes

Preparation:

Slice zucchini into long, thin strips.

Lay flat on lined baking paper, drizzle a little olive oil, add salt and pepper and bake in the oven at 200C for 15 minutes until soft.

In a bowl add ricotta, egg, some of the parmesan cheese, basil leaves, salt & pepper and stir together.

Spray base of oven tray with oil.

Add a teaspoon of the mixture into a zucchini slice and gently roll to enclose, like a parcel. Place the zucchini wrapped side down onto a tray. Repeat with remaining zucchini.

Cut cherry tomatoes in halves or quarters and arrange over the parcels, flesh side down. Sprinkle the remaining cheese on top.

Return to the oven and bake for another 15-20 minutes.

Serve hot from the oven.

Blessed be... and happy cooking!

Skillet Zucchini & Mushrooms

Full credit for this lovely dish goes to Vera Beach, a wonderful cook from another FB group. It is a very healthy and flavorful dish, and best of all, it's an absolutely perfect meal for us diabetics. Enjoy!

Ingredients:

• 1 tbsp olive oil
• 3 tbsp butter, divided
• 2 small zucchini, cut into thin, half moon slices
• salt and pepper, to taste
• 1 small yellow onion, finely diced
• 1 lb small button mushrooms, cleaned and patted dry
• 3 to 4 cloves garlic, minced
• 2 tsp fresh chopped herbs, use what you have on hand, or use 1 teaspoon dried herbs (thyme and oregano are great in this dish)
• ¼ cup vegetable broth
• chopped fresh parsley, for garnish
• grated parmesan, for garnish

Preparation:

Add olive oil and 1/2-tablespoon butter to a large skillet and set over medium-high heat.

Add zucchini slices to the hot oil; season with salt and pepper and cook for 3 to 4 minutes, or until fork-tender. Remove zucchini from skillet and set aside. If there's any liquid in the skillet, wipe it out.

Return skillet to the burner and add remaining butter; melt butter over medium-high heat.

Stir in the onions and cook for 2 minutes, or until just softened.

Add mushrooms and cook for 5 to 7 minutes, or until tender and nicely browned. Stir occasionally.

Stir in garlic and herbs; cook for 20 seconds.

Return zucchini to the skillet and mix with the mushrooms; cook for 1 minute, or until heated through.

Pour in the vegetable broth and cook for 2 minutes. Taste for salt and pepper and adjust as needed.

Remove skillet from heat. Sprinkle with parsley and parmesan and serve.

Blessed be... and happy cooking!

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!

Lebanese Eggplant Moussaka - A Chef Favorite

Adapted from a recipe by Ayla Clulee, owner of Cooking Gorgeous.

This deliciously healthy Lebanese Eggplant Moussaka, also known as Maghmour combines roasted eggplants and chickpeas in a tangy tomato sauce flavored with Lebanese spices.

Just like traditional Turkish Moussaka, this healthy Lebanese eggplant dish is packed with Mediterranean flavors, making it a dream come true for eggplant lovers.

Ingredients:

• 2.5 lbs eggplant - peeled and 1" cubed

• good quality olive oil as needed (for eggplant and sautéing the onions)

• 2 onions - chopped

• 3-4 cloves garlic - smash minced

• 2 tbsp tomato paste

• 3 cups fresh tomatoes - chopped

• 1 1/2 tsp salt

• 1/2 tsp black pepper

• 1/2 tsp crushed Aleppo pepper

• 1 tsp cumin

• 30 oz chickpeas - drained

• ~1 cup water

• handful minced parsley - add last 10 minutes of simmer

Preparation:

Preparing the Eggplants

Preheat the oven to 390 F and line one or two baking trays with parchment paper. Peel the eggplants and cut them into 1" cubes.  Place cubes in a large bowl and toss with 2-3 tablespoon of olive oil and some kosher salt. Place them on the baking sheet in one even layer. 

Bake them for 30 - 35 minutes or until they are slightly softened and brown. Remove the eggplants from the oven and set them aside until the tomato/chickpea mix is ready. 

Preparing the Tomato Sauce

While roasting the eggplants, start making the tomato & chickpea mixture. 

Place a large skillet, or as I prefer, a Dutch oven, on medium heat and add 2 tablespoon of olive oil. When the pan is hot, add the onions and sauté for a few minutes until soft.

Stir in the tomato paste, cumin, salt, and pepper, and give it a good mix. Add the chopped tomatoes, along with the garlic and Aleppo pepper and stir well. 

Add water to the sauce, depending on the juiciness of your tomatoes, ranging from ½ cup to 1 ½ cups. Give the sauce a stir.

Lastly, add the chickpeas and roasted eggplants to the tomato sauce, give them a good stir, and simmer for 20-25 minutes until the eggplants are tender to your liking. Add minced parsley with 10 minutes remaining.

Remove the pan from the heat and serve immediately. If so inclined, shredded parmesan adds to the overall delight. :-)

Blessed be... and happy cooking!