Minestrone Chili

My plan to empty the fridge to make room for groceries for a large holiday gathering brought about this wonderful chili that Carolyn decided should be called Minestrone Chili. As you know, a minestrone was originally put together with all of the week's leftovers in Italian families so nothing went to waste. Paired with some coarse ground venison as a special treat, this chili turned out so good that it deserves a spot on the blog. Feel free to use beef, of course, if you're not a hunter. Enjoy!

Ingredients:

Except for the base of beef or venison, tomatoes and my seasonings, the composition is largely dependent on what is in your fridge. I will list the things I added, but I really just grabbed what was there without regard for quantity. Rule of thumb: just cut everything to bite size as this will be a spoon dish. 

• 1.5 lbs lean ground venison or beef
• 2  28 oz can whole peeled tomatoes in thick puree
• 1 tbsp chili powder
• 1 tbsp Chef Michael's "The Good Stuff" Seasoning - click link or see below 
• 1 red bell pepper
• couple stalks celery
• asparagus
• 1 leek stalk - dismantled and thoroughly washed
• broccoli
• 2-3 scallions
• 1-2 shaved carrots - I just use the veggie peeler

One tablespoon “Good Stuff”:

• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp smoked paprika

Preparation:

Fry the chop meat in a bit of olive oil. Add the canned tomatoes. Carefully break each one open and then coarsely mash with potato masher. Leave them chunky. :-)

Next add red bell pepper and celery, and then the asparagus. Blend.

Take your time cleaning the leek to remove all dirt. Cut up and add to the pot.

Next up I found some broccoli and a few scallions, so they went in.

I was on a roll so I decided on some shaved carrots just for fun.

Finally one can plus some leftover cannellini beans were blended into the mix along with the "Good Stuff" and the chili powder. I let it all simmer for about an hour before serving.

Blessed be... and happy cooking!

Cannellini Dip

Cannellini beans are such a wonderful protein and have a wide variety of applications. Credit for this flavorful appetizer goes to Chef Jacques Pepin and was found in his book:

Heart & Soul in the Kitchen

Chef always encourages us to make his dishes our own... I found myself getting quite frustrated using the blender he recommends for this rather thick dip so I decided to try using a stick blender instead. WIN!!!!!!

Just put all dip ingredients in a pot and have at it! :-) I'm leaving the original process up for those who don't own a stick blender, but I highly recommend adding one to your tool collection.

Ingredients:

The Dip

2        15oz can cannellini beans - drained

2        cloves garlic - crushed & minced

1/2     cup diced bread

1/3     cup olive oil to start

2        tbsp water

3/4     tsp ground cumin

3/4     tsp KOSHER salt (or 1/2 tsp regular)

1/2     tsp sriracha sauce

Garnishes

1/3        cup reserved beans - pick perfect ones

1+         tbsp extra virgin olive oil

1/4+      tsp sweet paprika

1/2+      tsp poppy seeds

1+         tsp fresh parsley, chopped fine

Corn Tostitos or your favorite earthy chips 

Preparation:

The Dip

Reserve 1/3 cup of the beans for garnish. Put the remaining beans and dip ingredients into blender and process until creamy smooth. Start with roughly 1/4 of the beans and add the rest a little at a time. The mix will be rather thick and needs to be worked. I use a rubber spatula, placing my grip so that it's not long enough to reach the blades. :-) Go down the sides and then angle the spatula to press the mix down and across, stopping when your hand hits the rim of the blender. Add more oil if needed, but keep the dip stiff enough to hold a shape. Transfer to center of serving platter and make a well. Be sure to have highs and lows in the well so the garnish has character. :-)

The Garnish

Bring out the artist in you as you place the reserved beans in and around the edge of the well. Carefully pour the evoo into the well and sprinkle with paprika, poppy seeds and parsley. Arrange the chips around the outside of the dip and serve. Enjoy!

Blessed be... and happy cooking!

Shirataki (Konjac) Noodles - Diabetic Gold :-)

Several people in my Facebook group My "Diabetic" Food (Recipes) had featured konjac noodles in a variety of dishes. Intrigued, I researched them and found out that these noodles are a perfect diabetic food/noodle as they have a glycemic index of zero! 

What follows is some in-depth information from Very Well Fit on these noodles, and at the end of this post I will share how I cook them. Enjoy!

Shirataki, or Konjac, noodles are an option for pasta if you follow a low-carbohydrate or gluten-free diet. While they don't mimic the exact taste and texture of regular pasta (they're gelatinous and mostly tasteless), they can take on the flavor of whatever sauce you're preparing. They also are a source of glucomannan fiber.

Shirataki noodles are made from a tuber of an Asian plant (Amorphophallus konjac) called a konjac plant, konjac yam, or elephant yam. The tubers are dried and ground to make flour. In Asia, this flour has been used for centuries to make noodles, tofu, and snacks, as well as traditional Chinese medicines.

Shirataki Noodles Nutrition Facts

The following nutrition information for 4 ounces of shirataki noodles (112g) is provided by the USDA.1

• Calories: 10
• Fat: 0g
• Sodium: 0g
• Carbohydrates: 3g
• Fiber: 3g
• Sugars: 0g
• Protein: 0g

Carbs

With very few carbs per serving (all of which are from fiber), shirataki noodles are an option for people who need to follow a low-carb diet but still want to eat pasta dishes. They contain a beneficial type of soluble fiber called glucomannan that isn't digested in the small intestine. With almost no usable carbohydrates, they don't cause blood sugar to rise and have a glycemic index of 0.

Fat

Shirataki noodles are naturally fat-free.

Protein

Shirataki noodles do not contain any protein, so you will need to get protein from other sources. Some manufacturers offer shirataki noodles made with tofu, which adds a little protein as well as carbohydrates.

Vitamins and Minerals

Other than a small amount of calcium (20 milligrams per 4-ounce serving), shirataki noodles do not provide micronutrients.

Calories

Shirataki noodles have 10 calories in a 4 ounce serving, all of which come from fiber based carbohydrates.

Health Benefits

Shirataki noodles have almost no calories, carbohydrates, fat, sugar, or protein. They are gluten-free and vegan. In general, any health benefits of shirataki noodles are due to the glucomannan fiber they contain. Fiber, in general, is known to help lower cholesterol, reduce appetite, and aid in weight loss.

Increases Satiety

Glucomannan is a soluble fiber that swells to many times its original volume when combined with water. It forms a gel-like mass in your digestive tract that might help you feel fuller after eating and could keep food in your stomach longer.

May Help Reduce Cholesterol

The soluble fiber in glucomannan noodles may help reduce cholesterol. Fiber is known to improve cholesterol levels, boosting heart health.

Keep in mind that most studies are conducted using glucomannan supplements rather than noodles. According to some research, glucomannan may have beneficial effects on cholesterol and triglycerides.

May Help with Weight Loss

Studies are inconclusive as to whether glucomannan has an effect on weight loss, with some reviews saying yes and others saying no.5 Similarly, there is mixed evidence on the effectiveness of glucomannan for treating constipation, particularly in children, as a 2017 review study reported.6

Allergies

No allergic reactions to shirataki noodles have been reported in the medical literature. Since they do not contain proteins, they are unlikely to be allergenic. However, if you have a soy allergy, avoid tofu shirataki noodle products.

Preparation:

Drain the package of shirataki noodles in a colander and rinse the noodles well for about 2 minutes under cold running water. They are packaged in a liquid that smells a tad fishy.

Bring a large saucepan of water to a boil. Add the rinsed noodles to the boiling water, and let them boil/simmer for 2-3 minutes. Drain the noodles and pat them dry with a paper towel.

Transfer the noodles to an empty/dry non-stick skillet and heat them on medium-high heat for 4-6 minutes, tossing them frequently as they heat. Add a pinch of salt. Let them cook until they are completely dry. Set the noodles aside.

The noodles are now ready to be blended into any soup or stir fry of your choosing.

Here's the result of my first ever dish with Shirataki noodles. :-)

Blessed be... and happy cooking!

Lemon Parmesan Barley

I think I've now established that barley has become my go-to grain, not only because of its low glycemic index but also because it matches my flavor pallet and cooking so well. I always look for new ways to use this grain, and recently I came across this little gem on Food.com that will pair quite well with any lemon oriented protein. Enjoy!

Barley is shown here paired with Chicken Gruyere

Ingredients:

• 1.5 cups chicken broth
• 3/4 cup quick cooking barley
• 1 tbsp extra virgin olive oil
• 1/8 tsp black pepper
• 1/4 cup shaved parmesan cheese
• 1 tbsp lemon zest
• 1 tbsp fresh parsley, chopped

Preparation:

Combine the broth, oil and pepper in a medium saucepan and bring to a boil. Stir in the barley, cover and bring to a boil. Lower heat and simmer ~12 minutes until tender and liquid is absorbed.

Remove from heat and stir in cheese, lemon zest and parsley.

Cover and let stand for 5 minutes... then fluff with fork and serve.

Barley is shown here paired with Slow Cooker Mediterranean Chicken

The barley also pairs well with Lemon Caper Snapper

Blessed be... and happy cooking!

Garlic Shrimp & Shirataki Noodles - Signature Collection

Shirataki noodles... Quite an intriguing pasta substitute because it has a glycemic index and load of zero and very little else as well, making them a really nice "pasta" option for us diabetics. They require a little prep work before going into the dish, and said prep work may or may not take some practice to get the texture right. The following recipe adapted from Craving Something Healthy will walk you through the process. 

One thing to remember is that these noodles are indeed flavorless but have an amazing ability to take on any flavors they are tossed with. Enjoy!

Ingredients:

• 8 ounces shirataki noodles
• 12 oz large shrimp - peeled, deveined & tail off
• salt and pepper to taste
• olive oil as needed
• 4 cloves garlic - minced
• 1 small - medium yellow onion - minced
• 12 oz grape or cherry tomatoes - pierced
• 1 tbsp fresh parsley - minced
• 1 tbsp fresh basil - minced

Preparation:

Drain the package of shirataki noodles in a colander and rinse the noodles well for about 2 minutes under cold running water.

Bring a large saucepan of water to a boil. Add the rinsed noodles to the boiling water, and let them boil for 2-3 minutes. Drain the noodles and pat them dry with a paper towel.

Return the noodles to the empty pot and heat them on medium-high heat for 4-6 minutes, tossing them as they heat. Add a pinch of salt. Let them cook until they are completely dry. Set the noodles aside.

Season the shrimp with salt and pepper. Heat 2+ tbsp of olive oil in a saute pan on medium-high heat, and saute the shrimp for ~1 minute on each side, or until they just turn pink. Remove them from the pan and set them aside - covered.

Add the garlic & onion to the skillet with another splash of olive oil and saute for 5-6 minutes.  Add the tomatoes and let them cook for 6-8 minutes with occasional tossing, or until they start to break down. I usually pierce them with a sharp knife so they give off their juice and don't pop.

When the tomatoes are just about finished, add the basil, parsley and a bit more oil if dry. Saute for 1 more minute.

Add the shrimp and shirataki noodles to the pan with the tomatoes and garlic. Toss everything well to combine.

Green veggie option: A cup of 1" pieces of asparagus added when the onion & garlic hit the pan.

Blessed be... and happy cooking!

Beef & Shrimp Stir-Fry

I like the Easy Button at times. I think we all need really quick meals at times, so here you go... This one is quite flavorful and can be on the table in about 20 minutes... perfect for a weeknight  delight.

Let's start with the finished product, because there won't be any prep pics, as this one is way too easy to need pictorial direction ;-)

Ingredients:

• 2 lbs ground lean beef
• 1 lb large raw shrimp, cleaned and peeled (no tails)
• 2 tbsp avocado oil
• 1/2 head green cabbage, shredded
• 1/2 cup ginger teriyaki marinade (more or less)
• 1 tbsp soy sauce
• 1 tbsp hot mustard 
• salt and fresh ground black pepper to taste

Preparation:

Heat up a large non-stick Dutch oven, add the oil and fry the chop meat. When cooked, add shredded cabbage, marinade, soy and mustard. Simmer and toss frequently until cabbage is cooked but still crunchy. Finally add shrimp and cook another few minutes until shrimp are just cooked perfectly. Finish with salt & pepper to taste if needed.

A more heart healthy version using ground chicken breast can be found by clicking here.

Blessed be... and happy cooking!

Chef Michael's "The Good Stuff" Seasoning

 I can see you're already smirking... So am I... LOL

A while back I was making homemade chicken cold cuts using baked chicken breast. The spice blend turned out to be so good I decided it should be a thing. :-) Thinking back on all the proteins I've used it on I realized I was referring to it as The Good Stuff. I'm not changing it... It makes me smile. :-)

I make it by the jar now because of rather frequent use, so the recipe that follows will be in parts/proportions instead of finite measurements. Enjoy!

Ingredients:

• 2 parts kosher salt
• 1 part freshly ground black pepper
• 1 part garlic powder
• 1 part onion powder
• 1 part smoked paprika

Preparation:

Decide on quantity and choose an appropriate bowl. Add all ingredients and blend well using a small whisk or fork.

Use sparingly as the blend does have a mild heat level. It works well on chicken, pork and just about any kind of fish. 

Blessed be... and happy cooking!