Alaska Sole With White Beans & Garlicky Greens

Full credit for this great dish goes to AlaskaSeafood.org

Delicate and mild wild Alaska sole is prepared simply in a skillet with beans, kale, and a squeeze of fresh lemon to make a simple but flavor-packed meal that comes together in under 30 minutes. Enjoy!

Note: This recipe works with other white fishes, too, such as cod or halibut. Be sure to adjust cooking times accordingly.

Ingredients:

• 4 tbsp extra-virgin olive oil, divided
• 1 large leek, white and light green parts, washed and thinly sliced
• 1 large garlic clove - thinly sliced
• Kosher salt to taste
• freshly ground black pepper to taste
• 1/2 tsp red pepper flakes (optional) – (I prefer Aleppo Pepper flakes)
• 1 bunch kale, leaves stripped from stems and roughly torn
• 1 15.5-oz can white beans, such as cannellini, navy, or butter, drained and rinsed
• 2 lemons, divided
• 1 small head fennel, thinly sliced, fronds reserved
• 4  5-6oz boneless Alaska sole filets (thawed, if frozen)
• 3 tbsp unsalted butter

Step 1 - Prepare the greens

Heat 3 tbsp of olive oil in a large nonstick skillet over medium heat. Add the leek, garlic, and red pepper flakes if using. Season with salt and pepper and cook, stirring often, until translucent, about 5 minutes. Add kale (in batches if needed), season with more salt and pepper to taste, and cook until wilted, 3 to 5 minutes. Reduce heat to low and gently stir in the beans. Cook for another 4 minutes, until the beans are just warmed. Transfer to a large serving dish, and don’t wash the skillet (you’ll use it again for the fish). Halve one of the lemons and squeeze it over the beans and greens.

In a small bowl, toss together the fennel and the juice from the other half of the first lemon (about 1 1/2 tbsp). Season with salt and pepper.

Step 2 - Cook fish and serve

Wipe out the skillet. Season the fish with salt and pepper. Heat the butter and remaining tbsp of olive oil in the same large nonstick skillet over medium until the butter starts to foam and smells barely nutty, then add the fish in a single layer. Cook the fish for 2 to 3 minutes on each side, until it flakes easily with a fork. Remove from heat.

Top beans and greens with the filets and pour any browned butter left in the pan over top. Scatter the fennel mixture over the fish and top with reserved fennel fronds. Slice the remaining lemon into wedges for serving.

Blessed be… and happy cooking!

Panko Cod & Zucchini

Cod is one of my absolute favorite fish, not only because of its great flavor but also because of its versatility. This dish combines a slightly modified coating and a vegetable from two other recipes. Turns out they worked very well together. Enjoy!

Ingredients:

• 2  6 oz cod filets
• 1  egg
• 1  tbsp mayo
• 1  tbsp Dijon mustard
• 2  tbsp fresh minced parsley
• salt & pepper to taste
• ~2 cups plain Panko
• 2  zucchini, cut in half and julienned
• 2  tbsp extra virgin olive oil
• cooking spray

Preparation:

Pat cod filets dry and lay them on a plate. In a dipping bowl combine the beaten egg, mayo, Dijon, minced parsley, S&P to taste and mix well. Add a small amount of olive oil if your mix is too thick. Roll fish in this mixture covering all sides and then press into Panko before transferring to center of foil-lined, sprayed toaster oven pan. Regular oven or air fryer with a bake setting work, too, of course.

Coat and toss the julienned zucchini with oil and S&P in a large bowl and distribute on either side of the filets. Bake at 350 for 12-13 min depending on fish thickness and add maybe one minute on broil if Panko is not browned enough to your liking.

Mix remaining egg dip and Panko and fry in a separate pan for a little side treat.

Blessed be... and happy cooking!

Baked Pollock Bites with Spinach, Onion, Scallion & Leek

I'm really quite fond of pretty much any white fish & spinach pairing. Here I've added some simple flavors of yellow onion, leek and scallion that compliment the aforementioned combination nicely. In this version rather inexpensive pollock is elevated to Next Level. Enjoy!

Ingredients:

• 18 oz fresh pollock bites - other white fish like cod cut bite size works, also.
• 1-2 tbsp lemon juice
• 1 lb baby spinach
• 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:

Drain excess liquid from pollock bites and season in a bowl with salt, pepper, a touch of olive oil and 1-2 tbsp lemon juice. pepper. Set aside and 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 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.

Next add the pollock bites on top of the spinach blend and place cover on Dutch oven.

Place covered pot in oven for 8 minutes. After 8 min remove cover and drizzle a little more olive oil and salt. Bake uncovered for another 5-6 minutes until pollock is cooked through.

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

Blessed be… and happy cooking!

Chef Michael's Beef & Broccoli

Everyone has their own version of a Beef & Broccoli, right? Well, today I will share mine with you. I like to keep my flavors simple and on the savory/earthy side, so please don't expect anything Asian in this dish.

I use chuck roast, small broccoli florets, onions and portobello mushrooms... my everyday go-to flavors. Seasoning comes from Montreal Steak seasoning, but I have tried it with my very own The Good Stuff and that works equally well, adding a bit of a smokey component. Enjoy!

• 1 lb chuck roast - cut cross-grain into bite sized cubes

• 1.5 cups small broccoli florets

• 1.5 cups baby portobello mushrooms - sliced

• 1 yellow onion - cut up

• olive oil - as needed

• 1/2 - 1 tsp Montreal Steak seasoning

• 1 cup long cook pearl barley

• 3 cups beef broth or stock

Ingredients: 

Preparation:

Cook the barley in the beef broth or stock. Get this on first because it'll take about 45 minutes of simmering. Blanche the broccoli florets and set aside.

Place meat chunks in a bowl and coat with olive oil. Add Steak seasoning as you see fit and give the meat a good toss.

    Fry the meat to a medium rare and set aside. 

In a good sized skillet or even a Dutch oven sautee the onions. As the onions become translucent, add the mushrooms and then the broccoli.

Finally add the cooked meat back and blend it all. Add the pear barley and mix or serve it on the side. I like the full mix for the multiple textures the components provide with every bite.

Blessed be... and happy cooking!

Three Bean Venison Chili

I found a starter recipe more than ten years ago on the back of a can of Progresso kidney beans. It looked so simple I just had to try it. It has since become my base for many fun chili dishes. Everyone should make chili their own... This, my own version now, includes three different beans and is a good jumpstart for even more creations. You can add just about anything you like to suit your flavor pallet! Enjoy!

Ingredients:

• 1.5 lb ground venison - beef works as well :-)
• 2 cups chopped yellow onions
• 4 cloves garlic, minced
• 1 15 oz can dark red kidney beans - undrained
• 1 15 oz can black beans - undrained
• 1 15 oz can cannellini beans - undrained
• 1 28oz can whole tomatoes in puree, cut up
• Tomato paste (if needed)
• 3 tsp chili powder
• 2 tsp Chef Michael's The Good Stuff Seasoning 

(2 parts kosher salt, 1 part black pepper, 1 part garlic powder, 1 part onion powder, 1 part smoked paprika)

• 2 tsp or 2 cubes instant beef bouillon
• 1-2 tbsp dried parsley
• fresh ground black pepper to taste
• Scallions for garnish

In chili circles this one is flavorful, but considered quite mild. Add seasonings of your choice for more heat.

Preparation:

1: Brown chop meat with onions and garlic over medium heat with a bit of olive oil until meat is fully cooked. Drain.

2: Stir in all remaining ingredients and bring to a boil.

3: Simmer over medium low heat for 20-30 minutes to blend flavors, stirring occasionally.

4: Serve with pearl barley cooked in beef stock and garnish plates with scallions or any of the fun things you enjoy. Parsley, cilantro, cheese, sour cream, avocado… In other words, make this dish your own. 

Blessed be... and happy cooking!

Weekend Ramble: Best Time of Day to Exercise for Healthy Blood Sugar

This article was originally published on EatingWell.com

By Karla Walsh - Published on January 18, 2025

Reviewed by Dietitian Jessica Ball, M.S., RD

Any time is better than never, but research suggests you can score even more blood sugar benefits by carving out time to sweat during this time of day.

Some research has found that walking after meals for just two minutes (yes, really!) can have a substantial impact on blood sugar. But beyond sprinkling in little activity "nuggets" after a meal, researchers are still on a quest to learn more about the best methods, times of day and intensity levels of exercise that might affect - and potentially help us better manage - our blood sugar levels.

Blood sugar levels naturally rise and fall throughout the day, but when your body has trouble regulating this process, it can lead to insulin resistance and other health issues. Typically, your body uses insulin to help cells absorb glucose from your blood. When this process works well, blood sugar levels remain in a healthy range, providing steady energy throughout the day. However, for people with insulin resistance, such as those with type 2 diabetes, glucose stays in the bloodstream, leading to higher blood sugar levels.

Fortunately, regular physical activity is one of the best ways to keep your blood sugar levels in check because glucose is drawn into your muscle cells for fuel during physical activity. Studies indicate that this process helps lower blood sugar levels by improving insulin sensitivity and increasing glucose absorption by cells, even after the workout is finished. Regular exercise can also improve cardiovascular health, which is closely linked to better blood sugar control. Research suggests that the timing of your workout could make a real difference in how well your body manages glucose, too.

Afternoon and evening exercise seem to offer the most benefit for blood sugar control. While morning exercise is still beneficial, studies suggest that exercising later in the day may help you better manage insulin resistance. However, the most important thing is to find a time that works for you and stick to a consistent routine.

A 2022 study published in Diabetologia found that participants who exercised in the afternoon experienced an 18% reduction in insulin resistance, while those who worked out in the evening saw a 25% decrease. On the other hand, morning exercise or spreading activity throughout the day didn’t show significant improvements in insulin resistance or liver fat content. While the reasons for this are still being studied, it suggests that afternoon and evening workouts may offer the best benefits for managing blood sugar levels.

How Much Exercise Do You Need?

The Centers for Disease Control and Prevention (CDC) recommends that healthy adults aim for 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity physical activity each week. However, even small amounts of physical activity can make a difference. If you’re new to exercise, start slow and gradually increase your activity level as you build endurance.

Types of Exercise That Support Healthy Blood Sugar

To make the most of your exercise routine for blood sugar regulation, it helps to incorporate a variety of activities. Here are some types of exercise to consider:

Aerobic Exercise: Activities like walking, swimming, cycling and running are excellent for improving heart health and lowering blood sugar. Regular aerobic exercise can enhance blood flow, reduce insulin resistance, and support long-term weight management.

Strength Training: Research shows that lifting weights or using resistance bands helps build muscle mass, which can increase glucose uptake by cells and improve overall insulin sensitivity. Aim to incorporate strength training exercises at least two to three times a week.

Yoga and Stretching: Yoga can help reduce stress and promote relaxation, which can help lower cortisol (a stress hormone) and balance blood sugar levels. Incorporating stretching and mindfulness practices can also support better glucose control.

The Bottom Line

Research shows that afternoon and evening exercise might provide the biggest benefits to blood sugar control. While this is interesting to keep in mind, it's vital to note that physical activity at ANY time of day is beneficial. In fact, morning exercise might actually be your best option if you find it challenging to make exercise a part of your daily routine. (Translation: Early birds, keep up the great work if you're loving that 6 a.m. yoga class or walk!)

Keep in mind that exercise is just one of many healthy ways to lower your blood sugar. Sleep, hormones, medicine and other sneaky factors can impact blood sugar as well. What's on our plate makes the biggest impact, of course, so keep eating diabetes-friendly meals!

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

Blessed be… and happy cooking!

                                                            Chef Michael R

Sweet & Spicy Shrimp

This dish is adapted from a recipe found on Tasty.com. There is quite a bit of prep work involved, so be sure to allow yourself enough time to get food on the table. ;-) The flavor pallet originally was and still can be all about the heat, but in my version the heat is turned down some so that the many ingredients can more easily shine equally. Enjoy!

Ingredients:

• 1 lb lge shrimp, defrosted, peeled, deveined, tail off

• 2 teaspoons cornstarch

• 1 tsp crushed Aleppo pepper

• 1/2 tsp kosher salt

• 3 tbsp soy sauce, divided

• 2 tablespoons rice vinegar

• 2 tablespoons honey

• 2 tbsp lime juice – one lime

• 1/4 cup orange juice

• 2 tbsp vegetable oil, divided

• 1/4 cup minced red bell pepper

• 1 pc fresh ginger, peeled & sliced into 12 matchsticks

• 1 cup scallion tops - cut into 1” pieces on the diagonal

• 1.5 cups asparagus - cut into 1” pieces on the diagonal

• 1 cup snow peas

• 2 tablespoons water

• 1 cup fresh Thai or regular basil

• 1 cup pearl barley

• 1/2 cup roasted cashews - chopped

Preparation:

Start the pearl barley first as it takes 40-45 minutes to cook.

In a large bowl, toss the shrimp with the cornstarch, Aleppo pepper, salt, and 1 tbsp soy sauce until evenly coated.

In a medium bowl, whisk together the remaining 2 tablespoons soy sauce, the rice vinegar, honey, lime juice, and orange juice until well combined.

Heat 1 tablespoon of vegetable oil in a large wok or nonstick skillet over high heat. When the oil is shimmering, add the bell pepper, ginger and scallions, and cook, stirring frequently, until the scallions are starting to brown, about 2 minutes.

Add the asparagus, snow peas, and water, and cook, stirring frequently, until the water has evaporated and vegetables are bright green and tender-crisp, about 4 minutes. Transfer the vegetables to a bowl and set aside.

Heat the remaining tablespoon of oil in the pan. Add the shrimp in a single layer and cook without disturbing for about 1 minute, or until golden brown on the underside, then toss and cook for another 2 minutes until cooked through and opaque.

Add the soy-orange sauce and cook for 1 minute, until the sauce is starting to bubble and thicken. Add the cooked vegetables and basil, and toss in the pan for another 30 seconds, until the sauce thickens slightly and the vegetables are coated.

Serve the shrimp & vegetable mix over barley and top with chopped cashews and a drizzle of sriracha, if desired. For more heat add some thinly sliced or minced peppers of your choosing on top.

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!

Watermelon Quinoa Salad

  Credit for this protein-rich salad goes to the ADA's Diabetes Food Hub

This watermelon quinoa salad is packed with nutritious veggies and filling quinoa that will keep you full for hours. Try making this during the summer when watermelon is in peak for a burst of flavor.

Ingredients:

• 1 cup low sodium vegetable broth
• 1/2 cup quinoa (rinsed)
• 1/2 cup baby arugula
• 2 cup watermelon (medium diced)
• 1 avocado (medium diced)
• 1/4 cup salted pumpkin seeds
• 1/2 oz fresh mint (leaves torn)
• 4 oz reduced-fat feta cheese
• 1 med lime (zested and juiced)
• 2 tbsp olive oil
• 1 tsp honey

Preparation:

Bring broth to boil in a small saucepan. Add quinoa and cover, reduce heat to low. Cook for 15 minutes, or until broth is absorbed. Spread quinoa onto a large baking sheet pan into a thin layer to cool.

Once the quinoa has cooled to room temperature, arrange the arugula on a large serving platter. Top with quinoa, watermelon, avocado, pumpkin seeds, mint, and feta.

Combine the lime zest and juice, oil, and honey in a small bowl. Whisk to combine and drizzle the dressing over the salad. Add salt and pepper if desired.

Blessed be… and happy cooking!

Slow Cooker Cranberry Orange Pork Loin

I have been cooking for decades. When I was diagnosed type 2 back in 2013 my whole culinary world went into a tailspin, and I basically had to learn to cook all over again. I'm not gonna lie... it was very very hard to give up so many things that I had loved for years. Yes... there was anger and there were tears. I started this blog to share my newly learned skills but could never quite let go of my culinary past completely. That is why I have the quotation marks in the blog's name.

My "Diabetic" Food

My goal is to share good food for all with a strong lean toward recipes that serve the diabetic foodies well. This slow cooker is not one of those recipes. Today's slow cooker is for the folks following me who are not diabetic and it is a culinary memory that makes me salivate to this day. If this dish does get made in a diabetic home, please be sure you stick to one slice of meat and maybe 1 tbsp of the sauce. Enjoy!

Ingredients:

• 4.5 - 5 lbs boneless pork loin roast
• Salt & pepper to taste
• 1 tbsp avocado oil
• 1 - 14 oz can whole berry cranberry sauce
• 1/2 cup dried cranberries
• 1/2 cup orange juice
• 3 - 3” strips orange zest (no white stuff)
• 1/8 tsp ground cinnamon

Preparation:

1: Dry pork with paper towel and season all sides with salt & pepper. Heat oil in large skillet over medium high heat until almost smoking. Brown pork well on all sides, about 7 – 10 minutes.

2: Stir cranberry sauce, cranberries, orange juice, orange zest and cinnamon into slow cooker. Nestle browned pork into slow cooker. Cover and cook until pork is tender and registers 140 - 145 degrees on meat thermometer. This will take about four hours on low.

3:Transfer pork to cutting board, tent loosely with aluminum foil, and let rest for 10 minutes. Let braising liquid settle for 5 minutes, then remove fat from surface using large spoon. Discard orange zest. Transfer braising liquid to saucepan and simmer until reduced to ~ 2 cups, about 12 minutes. Season with salt & pepper to taste.

4: Remove twine (if used) from pork, slice into 1/2” thick slices, and arrange on serving platter. Spoon 1 cup sauce over meat and serve with remaining sauce.

Blessed be... and happy cooking!