Chickpea Salad with Cucumber & Cabbage

This lovely summertime salad  was adapted from a recipe found on SheLikesFood.

For us diabetics... it simply does not get healthier or better tasting than this awesome dish.

Enjoy!!!

Ingredients:

• 2 thin English cucumbers – peeled & cubed
• 1/3 – 1/2 green cabbage - shredded on a mandolin
• 1/2 large red onion - diced
• 2 (15 oz) cans chickpeas, drained and rinsed
• 2 tomatoes - seeded and diced
• 1/4 cup mint - chopped
• 1/4 cup parsley - chopped
• 1/2 cup roasted and salted pepitas (pumpkin seeds)

Dressing:

• 1/3 cup olive oil
• 1/4 cup red wine vinegar
• Juice of one lemon or 2-3 tbsp
• 1 tbsp soy sauce
• 2 cloves garlic, minced
• 1 tsp Dijon mustard
• Salt and fresh ground pepper, to taste

Preparation:

First, roast the pepitas in a dry pan over medium heat, tossing frequently. As they just start browning, add a spritz of olive oil cooking spray and salt to your liking.

Combine cucumbers, red onion and shredded cabbage in a large bowl. Add the chickpeas, herbs and pepitas and mix.

Add all dressing ingredients to a 2-cup measuring cup and whisk until fully blended and somewhat creamy.  Pour dressing over the salad and mix until everything is combined.

 Chill for at least an hour, mix again and serve, or refrigerate for a few days and nibble along the way… 😊

Blessed be… and happy cooking!

Cucumber & Tomato Salad

 Sometimes I forget to buy stuff... I know... I know... :-)

Well... guess what... I'm not perfect. When I do run into such a predicament I let out a few self deprecating curses and do my best to salvage the meal.

One day I I reached in the fridge for lettuce, only to find none. I had tomatoes, cucumbers and other assorted salad goodies, but no lettuce. The dinner unfortunately did not lend itself to my German Cucumber Salad or my Italian Tomato Salad, so I had to punt. 

And so the Cucumber & Tomato Salad was born featuring our standard house dressing.

Ingredients:

• tomatoes - cut up
• cucumbers - cut up
• homemade dressing

Preparation:

Cut up enough tomatoes and cucumbers you think will be enough for the meal. The dressing is really a personal flavor thing, but the base for two people we use is 2 tbsp red wine vinegar and 1 tbsp good quality olive oil. Add salt, pepper, garlic powder, dry basil and oregano, sometimes thyme, to taste. Play with it until you get a simple dressing you can call your own, thereby staying away from all the junk that's in store-bought dressings. Enjoy!

Blessed be... and happy cooking!

Balsamic Chicken & Mushroom

Adapted from a recipe found on the ADA's Diabetes Food Hub

This simple chicken entree is budget-friendly and a perfect start to a healthy plate. Serve with a simple vegetable side like sauteed green beans or Brussels sprouts. Enjoy!

Ingredients:

• 1 lb boneless, skinless chicken breast - divided into four 4 oz portions
• 1 tbsp olive oil
• 1/4 cup Wondra flour
• 1 tbsp salted butter
• 10 oz sliced portobello mushrooms
• 1/4 tsp tsp black pepper
• 1/3 cup balsamic vinegar
• 1/2 cup chicken broth

Preparation: 

Place the chicken breast in a plastic bag and pound thin with a mallet.

Heat olive oil over medium-high heat in a skillet.

Dredge the chicken in flour and coat it on both sides. Add the chicken to the pan and sauté 5 minutes per side. Remove the chicken from the pan and set aside.

Melt the butter in the pan. Add the mushrooms and pepper and cook for 5 minutes. Add the balsamic vinegar to the pan and bring it to a boil to reduce the liquid.

Add the chicken broth to the pan and simmer 2 more minutes. Add the chicken breast back to the pan and simmer for 5 minutes. 

Blessed be... and happy cooking!

Tomato-Pepper-Basil Chutney

A while back 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!

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!

Chicken Gruyere

 This dish was born in the safety of my kitchen after a day of some disturbing news.

Many folks eat when they're depressed... I cook.

Anyway... I was in the mood for some chicken and remembered I still had some of the Gruyere/Swiss Cheese blend in the fridge. My window sill scallions were in need of a trim, so I played with the flavors in my head and came up with something that instantly won our hearts and will be repeated.

Ingredients:

• 1 lb thin sliced chicken breast
• Lemon pepper blend of your choice
• Flour for dredging
• 2 tbsp avocado oil
• Scallions cut in small pieces
• 1 cup or more Gruyere/Swiss cheese blend

Preparation:

Season chicken on both sides with lemon pepper and dredge in flour.

Heat the avocado oil and sear the chicken both sides and then steam for a couple minutes to cook through.

Push the pieces together and coat with scallions and cheese.

Lower the heat and cover pan to melt the cheese.

Serve with some barley and a vegetable of your choice.

Blessed be... and happy cooking!

Slow Cooker Jambalaya

 This tasty dish is adapted from an original found on Eating Well.

This recipe will most likely need your own personal touches to give you the depth of flavor and heat level you desire. My version is adapted just a tad from the original in that regard, but as Chef Jacques Pepin preaches: Never be afraid to make any given dish your own! 

Right off the bat you know I no longer use white or even brown rice. Yes, brown rice is still in the low GI range at 50, but I'd much rather use my beloved barley with a GI of 35. For most heat infused dishes that call for crushed red pepper I tend to use Aleppo pepper instead as I've found it to be amazingly well-rounded in its flavor profile as opposed to the BAM!!! effect crushed red tends to deliver.

Regarding bell peppers... I almost always opt for the riper colors of orange or red because of family health needs. Nothing wrong with green if your stomach tolerates them. :-) In a nutshell... have fun with this dish... Enjoy!

Ingredients:

• 1 pound boneless, skinless chicken breast, cut into bite-size pieces
• 4 oz Andouille sausage - chopped (try a smoked turkey sausage if red meats are an issue)
• 5-6 cups chopped fresh collard greens - stems/ribs removed
• 1 1/2 cups chopped green bell pepper - I prefer easier-on-stomach red or orange
• 2 stalks celery - thinly sliced (~1 cup)
• 1 lge yellow onion - chopped
• 1 (28 ounce) can whole peeled tomatoes in puree - undrained
• 4 cloves garlic - minced
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp dried thyme - crushed
• 1 tsp crushed red pepper - I prefer Aleppo for a more rounded heat profile and use 2 tsp
• 8 oz raw frozen peeled and deveined large shrimp - thawed - tail off
• 2 cups hot cooked brown rice - I prefer barley for a lower glycemic index
• Chopped fresh parsley for garnish

Preparation:

Empty canned tomatoes into a bowl, cut up and gently mash with a potato masher.

Combine chicken, sausage, collard greens, bell pepper, celery, and onion in a 3 1/2- or 4-quart slow cooker. Stir in tomatoes,  garlic, thyme, salt & pepper and crushed red or Aleppo pepper.

Cover and cook on Low for 5 to 6 hours or on High for 2 1/2 to 3 hours. Time the rice or barley to be ready when you are. :-)

If using low setting, turn to High. Stir in shrimp. Cover and cook for 30 minutes more or until shrimp are opaque. 

Serve over hot rice or barley. Sprinkle with parsley.

Blessed be... and happy cooking!

ADA's Budget-Friendly Kale and Sausage Sauté

Credit for this adapted dish goes to the ADA's Diabetes Food Hub.

Visit them for many more diabetic friendly recipes.

Sausage, kale & beans sauteed with onions... It's simple, earthy and allows for many many variations. Sausage type, beans, heat level... this dish is extremely easy to make your own. Enjoy!

Ingredients:

• 1 tbsp olive oil

• 3-4 links Italian style chicken sausage - skinned and diced or crumbled

• 1 onion - diced

• 1 (10-oz) bag chopped kale

• 1/2 cup low sodium chicken broth

• 1 (15-oz) can cannellini beans - drained and rinsed

• 1/8 - 1/4 tsp crushed Aleppo pepper flakes

• 1/4 tsp salt

• 1/2 tsp black pepper

Preparation:

Add olive oil to a large sauté pan over medium heat.

Add diced sausage and onion and sauté until onions begin to turn golden brown.

Add the kale and chicken broth and sauté until kale softens.

Add remaining ingredients and sauté 3-4 more minutes to heat the beans through.

Serve with a side of whole grain wild rice or a parmesan barley to round out the meal.

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 dishes 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
Serve chilled or at room temperature with a flatbread of your choice.

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!