Turmeric White Fish with Chili Lime Cucumber

 Credit for this dish goes to The Splendid Table

This is a wonderful dish of vaguely Vietnamese origins, where it is more commonly served with dill than cilantro. Both work well in my opinion, or use a mixture of the two herbs.

Ingredients:

• 1 1/2  tbsp fish sauce
• 2 tsp grated fresh ginger or minced ginger from a jar
• 2 tsp soft light brown sugar
• 1/2 tbsp ground turmeric
• 4 x 125 g (4 oz) fresh fillets of hake, cod or monkfish
• 2 tbsp peanut oil
• 2 large shallots - sliced
• 2 garlic cloves – smash minced
• sea salt and freshly ground black pepper to taste

Chili-lime Cucumber:

• 2 tbsp lime juice
• 1 1/2 tbsp soft light brown sugar
• 2 tbsp fish sauce
• 1 small red chili - sliced
• 1/2 garlic clove - finely grated or smash minced
• 5 oz cucumber - peeled and thinly sliced
• 2 tbsp cold water

To serve:

• large handful of cilantro or dill- roughly chopped
• 1 oz toasted peanuts - roughly chopped
• cooked rice or rice noodles
• lime wedges

Preparation:

In a large mixing bowl, mix together the fish sauce, ginger, sugar and turmeric with a good grind of black pepper. Add the fish fillets and turn to coat them in the marinade, then set aside.

In a separate bowl, combine all the chili-lime cucumber ingredients. Stir and set aside to blend.

Heat a large non-stick skillet over medium heat. Add 1 tbsp of the oil, the shallots and a small pinch of salt. Cook for 3–4 minutes until the shallots start to soften, then add the garlic. Fry for another 3–4 minutes. Scrape from pan to a bowl and set aside.

Return the pan to a medium heat with the remaining oil. Add the fish and fry for 3 minutes on each side. Return the shallots and garlic to the pan and add a spoonful of the chili-lime liquid from the cucumber blend.

Lift the cucumber from the chili-lime dressing and divide it among plates, topping it with the fish and shallots. Scatter with the coriander or parsley and chopped toasted peanuts and spoon over a little more of the chili-lime liquid. Serve with rice or rice noodles and lime wedges, and the remaining chili-lime dressing for spooning over.

Blessed be… and happy cooking!

Weekend Ramble: What Not to Do When You're Immunocompromised

Welcome to the Weekend Ramble. We all share the same disease... the type really doesn't really matter because germs and bacteria don't care what type of diabetes you have. What does matter is that the myriad of bacteria in our world see us as an easy target because we are immunocompromised. We are not just an easy target, but because our resistance is lowered by diabetes there's a pretty good chance that something like a flu could be far worse for us than for the average healthy person. I know that sucks... believe me I do because I've been there. So...what do we do? We fight... and we fight by being diligent in avoiding stuff that can hurt or, worst case, kill us.

The following article outlines 11 common sense actions to incorporate in your daily living. Most of them you probably already know and do, but a refresher never hurt, right? ;-)

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What Not to Do When You're Immunocompromised

Medically Reviewed by Neha Pathak, MD on 9-9-2022
Written by Alyson Powell Key

Originally published on WebMD.com 

What Does 'Immunocompromised' Mean?

When you're immunocompromised, your immune system doesn't work as it should to fight infections and disease. This can result from conditions like HIV and AIDS, diabetes, lupus, and cancer, or from a bone marrow or organ transplant. You can also become "immunosuppressed" from certain treatments, like chemotherapy and corticosteroids. To protect against illness, there are some things you should avoid.

Stay Away From Pet Poop

Pet poop may carry parasites like Toxoplasma gondii or cryptosporidium (crypto). These can infect anyone, but immunocompromised people are more likely to get seriously ill. Wear gloves to clean the litter box or cage, or ask someone else to do it. Afterward, wash your hands thoroughly. Stay away from reptiles, amphibians, and farm animals. Ask your doctor and vet how to stay safe.

Avoid Unwashed Produce

Fresh fruits and veggies can spread foodborne illnesses. Wash any produce you plan to eat raw with running (and uncontaminated) water. Peel fruits before you eat them. Use a brush to scrub hard-skinned items like potatoes and carrots. Don't soak produce in the sink, which may harbor bacteria. In particular, stay away from raw or lightly cooked sprouts, like alfalfa sprouts.

Don't Swallow Unsafe Water

Even chlorinated water and saltwater can contain bugs like crypto. Never swallow water when you swim in a pool, lake, river, or ocean. Don't drink from springs or private wells. Depending on water quality in your area, even tap water – and ice made with it – could be risky. It may be best to drink only bottled water, or use a filter.

Don't Have Unsafe Sex

Sexually transmitted infections can be more serious when you’re immunocompromised. Parasites like crypto may also spread through sexual contact. Avoid activities involving oral-anal or oral-genital contact, or use barrier protections like dental dams or condoms. Thoroughly wash your hands and genitals with soap and water after sex.

Stop Smoking

Smoking itself weakens your immune system, raising your risks for many diseases and infections. It can even lead to autoimmune conditions like rheumatoid arthritis, in which your immune system attacks healthy body tissues. And it harms your lungs, leaving less healthy tissue to fight off respiratory illnesses like COVID-19. Ask your doctor about the best ways to quit.

Say No to Sushi

A weak immune system makes you vulnerable to food poisoning and can make it more serious if you get it. So raw fish, as well as uncooked meats like steak tartare, are off the table. Other no-nos include:

• Uncooked or undercooked eggs
• Rare burgers and steaks
• Soft cheeses like brie and Camembert, as well as blue-veined cheese
• Uncooked deli meats like bologna and turkey breast
• Self-serve buffets and salad bars

Beware of Bug Bites

Mosquitoes and ticks spread infections that can be serious for those with weak immune systems. Before heading outdoors:

• Use bug repellent with effective ingredients like DEET or picaridin.
•  Wear protective clothing.
• Avoid wooded and brushy areas.
• Check pets and yourself for ticks on your return. If you're traveling to an area prone to mosquito-borne illnesses, ask your doctor about medicine to ward off disease.

Don't Garden Without Gloves

Bug spray isn't the only protection you need when you head out to work in your yard. Soil contains bacteria and mold that could lead to fungal infections. Wear gardening gloves to guard against cuts and scrapes to your hands, which give bacteria a way to enter your body. Long pants and long sleeves help, too. In some cases, your doctor may recommend that you avoid contact with soil.

Don't Skip Any Shots

It's true that you should forgo most "live" vaccines – those containing a weak form of the disease-causing virus – like the yellow fever vaccination. But "inactivated" vaccines, like the flu and pneumonia shots, are made from dead viruses. They're generally safe, and they're important to protect against infections. Your doctor can tell you which are right for you.

Don't Be Careless About COVID-19

When you’re immunocompromised, you're more likely to get COVID-19, get seriously ill from it, and stay sick longer. Use these protections:

• Get a COVID-19 vaccine, including suggested boosters.
• Take medicine (Evusheld) to boost your immune system response and prevent infection.
• Wear a high-quality mask when you're around others.
• Avoid crowded indoor events.

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

Blessed be… and happy cooking!

                                                            Chef Michael R

Asian Cucumber Salad

 Adapted from a recipe on Love Bakes Good Cakes to be more diabetic friendly.

Here's another tasty option for cucumbers. It makes for a great side salad to accompany Asian dishes, or if you want a stand-alone meal, consider adding cooked shrimp as a protein. Enjoy!

Ingredients:

• 1/2 cup rice vinegar
• Monk Fruit sweetener to taste (1 packet should do)
• 1 tablespoon sesame oil
• 1 tablespoon soy sauce
• 1 tablespoon minced garlic
• 1 tablespoon minced fresh ginger root
• 1 tablespoon sesame seeds
• 1 teaspoon red pepper flakes
• 2 cucumbers, halved lengthwise, seeded and sliced
• 1/2 cup red onion, chopped

Preparation:

In a large bowl, whisk together rice vinegar, sugar, sesame oil, soy sauce, garlic, ginger, sesame seeds, and red pepper flakes until well combined.

Add cucumbers and red onion. Mix well. Refrigerate 2 hours before serving.

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!

Salmon Strips with an Asian Flair

 On a whim I did a thing that will definitely be explored further with full size filets.

Wild Alaskan Company had a special on Salmon Strips... how could I resist? LOL

Hoisin sauce, toasted sesame seeds, powdered ginger, kosher salt toss sautéed in a bit of butter and toasted sesame oil. YUM!

Mind you this is a lunch for one (6oz) so feel free to extrapolate for more strips or filets. 

Ingredients:

• 6 oz salmon strips (or a 6 oz filet sliced)
• 1 tbsp hoisin sauce
• 1 tsp toasted sesame seeds
• 1 tsp powdered ginger
• dash of kosher salt
• 1 tbsp salted butter
• 1 tsp toasted sesame oil

Preparation:

Toss fish with hoisin sauce, ginger, sesame seeds and salt.  

Heat oil and butter in a fryer over medium heat. Fry fish for 30 seconds per side at most.

Serve with what you have on hand... cubed pumpkin worked for me.

Blessed be... and happy cooking!

Baked Cod with Spinach, Onion, Scallion & Leek

I'm really quite fond of cod & spinach pairings. Here I've added some simple flavors of yellow onion, leek and scallion that compliment the aforementioned combination nicely. Enjoy!

Ingredients:

• ~1 lb fresh cod filets
• 1 lb baby spinach – coarse stems removed
• 1 medium onion - chopped
• 1 leek stalk - chopped
• 2 scallion stalks - chopped
• 6 tbsp olive oil
• 1 tbsp tomato paste
• salt & pepper to taste

Preparation:

Pat cod filets dry and season both sides with salt & pepper. Set aside. Pre-heat oven to 375 F.

Heat 4 tbsp oil over medium heat in a Dutch oven that is oven safe at 375F. Once oil is hot, add the onion, scallion and leek (thoroughly cleaned) and saute until onions just start to brown.

Add the tomato paste and blend… scraping the bottom to release aromas.

Lower the heat and add the spinach. Toss to blend and season with salt & pepper. Tossing occasionally, wilt the spinach down and continue cooking so some of the liquid evaporates. Turn off the heat.

Transfer the mix to an oven safe skillet that has a tight fitting lid. Spread the mix out evenly an then add the cod filets (upside down) on top of the spinach blend. Drizzle each filet with a little olive oil and place cover on skillet. Place covered pan in oven for 10 minutes. After 10 min remove cover, flip the filets and drizzle a little more olive oil and salt. Bake uncovered for another 5-6 minutes until cod is cooked through.

Serve with a tossed salad to keep the dish extremely diabetic friendly.

Blessed be… and happy cooking!

Summer Comfort Bowl

Here is another creation by me, born of some ideas on a July morning and helped along using my favorite "cookbook"... The Flavor Bible. Enjoy!

Ingredients:

• 3/4 - 1 lb chop meat - venison preferred but beef works

• 1 tsp The Good Stuff seasoning

• 2 medium eggplant - peeled and cut to bite size

• 1 lge yellow onion - cut up

• 3 - 4 cloves garlic - minced

• 15 oz can chickpeas - drained

• 8 oz baby portobello mushrooms - halved or quartered depending on size

• 1 lge tomato - cut up

• 4 - 5 scallions - cut to 1" pieces on a diagonal

Preparation:
Fry the chop meat with a bit of olive oil in a non-stick Dutch oven, season with Good Stuff and set aside.
Add oil as needed to sautee the onion & garlic. 
When the onions are just a translucent, add the mushrooms and cook through. Set this mix aside.
Add the eggplant to the Dutch oven along with olive oil as needed. Toss frequently over medium heat until eggplant is just cooked.
Return meat and onion mix to the pot and blend.
Fold in tomatoes and simmer until they are warmed through.
Finally add the scallions, gently fold them in and serve immediately.
A dollop of yogurt on top takes this comfort bowl to Next Level.

The Good Stuff seasoning blend:
2 parts kosher salt, 1 part freshly ground black pepper, 1 part garlic powder, 1 part onion powder, 1 part smoked paprika

Blessed be... and happy cooking!

Weekend Ramble: What Your Friends With Diabetes Want You to Know

This weekend is a little different. Beth Axtell at WebMD put together this article that is designed to help your friends interact better with you as a person with diabetes. Most people just don't know enough about our disease and may very well be misinformed. Share this article with your family and friends and talk to them. Discuss the parameters of how the disease does... and does not... affect you so that our relationships can continue normally and without stigmas.

What Your Friends With Diabetes Want You to Know

Medically Reviewed by Michael Dansinger, MD on January 28, 2023

 Written by Beth Axtell

 

Blame and Shame Aren’t Helpful

Skinny people can get diabetes, too. Sure, lifestyle plays a big role, but so do genes and ethnic background. Type 2 diabetes is about the body not making enough insulin and not properly using what it does make. There are things your friend can do to improve their diabetes, but the blame game doesn’t help. It’s better to help with problem solving.

This Disease Is Expensive

Between doctor visits, testing supplies, and medications, care for diabetes is very pricey. One recent study found that people with diabetes spend nearly three times more for deductibles, copayments, and coinsurance than those without diabetes.

There Are Ups and Downs

Even when your friend is doing everything right -- counting carbs, planning meals, going for daily walks -- sometimes their diabetes is out of control. Stress and hormones can mess with blood sugar.

The disease is also progressive. What once worked may not do the job anymore. Damage to your friend’s pancreas can get worse over time. That can give them less insulin to work with. Many times, people with the disease need more medicine as time goes on.

Encouragement and Support Are Critical

Instead of pointing out shortcomings, encourage and praise your friend when you see them make a healthy choice. Tell them that cauliflower-crust pizza looks delicious. Invite them out for a walk or a bike ride. Work with your friend to tweak a favorite recipe so it fits in their meal plans. Offer to drive them to the doctor or to help create a weekly meal plan.

Keep Those Invites Coming

Just because your friend has diabetes doesn’t mean they can’t do things with you. They may need to plan ahead and make a few adjustments, but they can still attend parties, go to amusement parks and restaurants, go hiking, camping, dancing, or participate in countless other things.

Look for Signs of Low Blood Sugar

Your friend may not always realize when theirs gets too low. That can make thoughts foggy. If your friend seems tired, weak, shaky, dizzy, sweaty, or irritable, suggest that they check their blood sugar. You may even want to ask if you can bring them some juice.

Stop Talking About Cures

Resist the urge to tell your friend about the latest miracle cure you read about. Sticking to their diet plan, losing weight, and exercising will help control their blood sugar. But their diabetes won’t go away completely.

One Piece of Candy Won’t Kill Me

Don’t get judgmental on them or freak out. As long as they plan for their sweets as part of a healthy meal plan or combine them with exercise, your friend can have a little dessert. Sweets are no more forbidden for them than they are for you. They just have to have a small portion and make sure they account for the carbs.

My Foot Pain Can Be Terrible

Sometimes the foot pain with diabetes is so bad that people can barely walk. This can really make it hard for people with the disease to get the exercise they need. Over time, diabetes can result in nerve damage called diabetic neuropathy. It causes burning, tingling, and stabbing pains. Some days the pain makes it hard to function at all. Eventually, neuropathy can also make them lose feeling in their feet. 

Don’t Be All Doom and Gloom

Yes, your friend knows some people with diabetes lose their eyesight, or have a foot amputated, or need dialysis. But they don’t need to be reminded of it. These are worst-case scenarios that are much more likely to happen to people who don’t manage their diabetes well.

If your friend works hard to control their blood glucose levels, checks their feet every day, and goes to the eye doctor every year, they can help prevent these and other complications.

Diabetes Has Lots of Hidden Effects

Diabetes can affect every part of your friend’s body, especially if they don’t keep tight control of their blood sugar.

Daily symptoms can include fatigue, thirst, hunger, needing to pee a lot, and mood swings. Possible long-term effects include heart disease, stroke, kidney disease, nerve pain, numbness, sexual dysfunction, non-healing wounds, dental problems, vomiting, diarrhea, and depression.

Changing Habits Is a Struggle

People with diabetes have to change decades-long habits. Exchanging unhealthy routines for healthy ones requires constant attention. Your friend probably has to think about it and make conscious decisions all day. Sometimes, they’ll slip up, but they can always start working at it again.

Managing Diabetes Is a Big Job

All this can be complicated, time-consuming, and exhausting. On top of the regular responsibilities of life, your friend:

• Checks and treats their blood sugars
• Counts their carbs
• Plans their meals
• Exercises
• Takes medicines
• Checks and gives added care to their feet
• Keeps up with doctor and dietitian appointments

It’s a constant balancing act.

Sometimes, a Vent Helps

Your friend can get frustrated, tired, and overwhelmed. There comes a point when they need to let it out. They just need you to listen. Don’t take on their problems or try to solve them. After they’re through, help them reframe their thoughts. Then, talk through some solutions.

I’m Still Me

Diabetes doesn’t define your friend. The person they are now is no different from the person they were before they were told they had diabetes. Some of their behaviors and habits may have changed -- for the better. They aren’t their disease. They aren’t “diabetic.” They’re a person with diabetes.

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

Blessed be… and happy cooking!

                                                            Chef Michael R

Slow Cooker Chicken & Shrimp

This is a very easy and versatile dish.  You can add shrimp or scallops or just use chicken.  I like to serve it with barley, but it’s great with rice or pasta also.  And it smells really good while it cooks!

Ingredients:

• 2 lbs boneless, skinless chicken, white or dark, cut in chunks
• non-stick cooking spray
• 2 tbsp olive oil
• 3/4 cup chopped onion
• 2 cloves garlic, minced
• 1/4 cup parsley, minced
• 1/2 cup white wine - use the good stuff :-)
• 1 28 oz can whole tomatoes – drained and cut up
• 1 tsp. dried leaf basil
• 1 pound uncooked shrimp, peeled and deveined - use Wild Alaskan Company spot prawns to really elevate the dish! :-)
• Salt to taste

Preparation:

Cut chicken into cubes or strips.  Lightly brown in frying pan with olive oil.  

Generously spray slow cooker with cooking spray. Place chicken in slow cooker.  Sautee onion, garlic and parsley in same skillet for about 1 minute.  Stir remaining ingredients, except shrimp, into skillet and then pour over chicken.

Cook on LOW 3 1/2 hours.  Add shrimp and cook an additional 30 minutes on LOW.  Be sure shrimp is cooked through before turning off slow cooker.  Serve with pearl barley, whole grain wild rice or pasta.

Blessed be... and happy cooking!

Slow Cooker Chicken Stuffed Bell Peppers

Chicken breast has become my go-to meat protein after my cardiologist convinced me that giving up red meats would benefit me greatly. He was right... labs are the best they've been in a very long time. White meat is not the easiest to work with as there's just no fat at all, so I'm always looking for new ways to have fun with this nutritious meat.

I was inspired by a recipe in America's Test Kitchen's cookbook Slow Cooker Revolution. Swapping the protein and leaving out the rice along with a few seasoning adjustments made the dish my own, and I'm happy to share this very flavorful creation especially with my diabetic followers. Enjoy!

Ingredients:

• 3/4 lb ground chicken breast
• 1 yellow onion - chopped
• 5 cloves garlic - smashed & minced
• 1 tbsp extra virgin olive oil
• 1 tbsp tomato paste
• 1/4 tsp crushed Aleppo pepper
• 4-5 orange and red bell peppers depending on size
• 1 club roll or hard roll - just the white part from inside
• 1/4 cup whole milk
• 1 small zucchini - cut into 1/4" pieces
• 3/4 cup shredded Monterey Jack cheese
• 1/4 cup grated Parmesan cheese
• 1 tsp table salt
• 1/4 tsp black pepper
• 2-3 tbsp minced fresh basil
• shredded Parmesan for final garnish 

Preparation:

Combine onion, garlic, tomato paste, Aleppo pepper and evoo in a microwave-safe bowl. Mix, microwave 2 min on high, mix and repeat once.

Cut the tops off the peppers, making them as even as possible and remove core and seeds. Chop some of the tops to add to filling mix.

In a large mixing bowl combine the bread and milk and work it into a paste. A fork works well for this. Add the onion/garlic mix, chopped pepper top, zucchini, ground chicken, both cheeses, 1 tsp salt and 1/4 tsp black pepper. Use your hands to mix thoroughly.

Stuff the peppers with a spoon, making sure there are no air pockets.

Place peppers into your slow cooker along with 1/3 cup water. Lean the peppers against each other and or the sides as they will tend to droop otherwise when they get soft. Cook on low for 4-5 hours.

It can get a little tricky getting the peppers out. I have found working with tongs and a large slotted spoon works best. The pepper will be filled with liquid, so instead of trying to lift them out upright, I roll them onto the slotted spoon so excess liquid stays in the slow cooker. Garnish tops with fresh chopped basil and a sprinkle of shredded Parmesan. Serve with a tossed salad made with a homemade dressing to avoid sugars all around. :-)

Blessed be... and happy cooking!

Mr. Mom’s Macaroni & Tuna Salad

This dish was developed during my years as Mr. Mom back in the 1990s in an effort to provide a multi-meal dish that’s not only nutritious, but also really easy to prepare. It is obviously a dish from my pre-diabetes days, but with pasta being in the low GI range, a sensible portion is fine for any diabetic.

Considering the raves this recipe had received at numerous Primary Caregiver Meetings, it’s sure to be a hit with any family excepting those who will only eat peanut butter & jelly, of course!

Serves 8-12

Ingredients:

• 1 lb rotini macaroni - cooked
• 1/3 cup olive oil
• 1/2 cup mayonnaise
• 2 cans tuna in spring water - drained
• 1 large onion - minced           
• 1 tbsp dried parsley flakes
• 15 oz can red kidney beans - drained
• 15 oz can chick peas - drained
• 6 oz black olives (large, pitted) cut in half
• 8 oz canned sliced mushrooms - 2 6.5 oz cans drained
• 2 fresh tomatoes - cut up
• 1 handful leaf parsley - chopped
• black pepper & salt to taste

Preparation:

Cook the macaroni in SALTED water. If the kids start screaming during this process, just ignore them, because the macaroni must be ALDENTE!! After draining the macaroni, spray it with cool water so it won’t cook itself any further. Break apart the tuna in a separate bowl so it'll be easier to mix with macaroni.

Add olive oil, mayonnaise & pepper and mix. If the kids scream now, go take care of them….the critical part is done. Add tuna, onion, dry and fresh parsley and mix.

Next add the mushrooms. The kidney beans, chick peas and olives should be stirred in very carefully, so they don’t break apart. Same thing goes for the tomato. 

If at this point the kids are still screaming, it probably means that they’re hungry, which is ok because your salad is ready.

GO FEED THEM!!!

Blessed be... and happy cooking!