Susan's Diabetic Recipes

The Answer to My Travel Breakfast Problem: Egg Muffins

2011-08-25T11:13:00.000-07:00

Larysa at Self Magazine posted the basis for this recipe on Facebook for a lunch idea.

But I'm driving for three days, starting Sunday morning, taking my son to get him settled in college. Although I'm staying in hotels that provide a free breakfast, I won't be able to eat them on my diet. My son will, though! I was wondering how I was going to handle breakfasts on the road.

I'll make some of Larysa's Egg Muffins (with eggbeaters and a few of my own touches) and pack them in a cooler to take. Since I'm flying back, I'll take a collapsible cooler, and maybe just leave it with my son. He may be able to use it at school.

Pour one small carton of eggbeaters into a bowl and add

1/2 cup of asparagus or broccoli
1/2 cup low fat shredded cheese
Salt and pepper
1/4 cup chopped green onions
Crumbled turkey bacon if desired

Pour into 12 muffin tins (I'm not really sure how much this recipe will make) and bake at 350 for 20 mins.

Grilled Chicken Salad

2011-08-23T07:44:00.000-07:00

I love this grilled Chicken Salad recipe from Diabetic Gourmet! I made a few comments . . .

Mayo-Free Chicken Salad

Makes 4 servings.

Ingredients

3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano (or fresh if you have it!)
Juice of 1/2 a lemon (I might use lime)
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained (Yum, yum)
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (~~whole wheat pita bread for sandwiches optional~~) (Nope. Don't do bread)
2 Tbsp. chopped parsley

Directions

Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.

Nutritional Information Per Serving:
240 calories
12 g total fat
2 g saturated fat
6 g carbohydrate
27 g protein
2 g dietary fiber
280 mg sodium

Healthy Snacks . . . and Tea . . .

2011-08-22T06:44:00.000-07:00

Real Age reports this week that the best snacks for staying slim are nuts and low fat yogurt (both on my diet). And that WHAT you eat matters more than HOW MUCH you eat. Good news.

A related article states that drinking green tea helps you lose weight. Well, we've all heard this before, and whenever I hear it, I want to ask, "What about black tea?" I really like black tea better than green tea . . . So, the article goes on to say that they think the active ingredients are Catechins.

Hummm. I looked them up, and found an article that states that good sources of Catechins are tea, chocolate, red wine, apples, and berries. It also included this chart. Yea. I'd rather drink two cups of black tea than one of green. Yup. That should work! (Note: I do eat chocolate that I prepare myself--will soon be posting my recipe, but currently not beans, any fruits except cherries, or cider. The rest work for me!)

http://flavo.vtt.fi/catechins.htm

Adobo Chicken with Bok Choy

2011-08-21T17:21:00.000-07:00

You'll either love or hate this recipe. My hubby doesn't like it. My son loves it. I really like it too. It's the vinegar . . . good for you & a great dish if you're one of the ones who likes it . . . the vinegar tenderizes the chicken and is supposed to help your glocose levels. I'm testing it out . . .

4 cups water
4 lbs boneless chicken breasts, cut into large bite-size pieces
1/2 cup soy sauce
1/2 cup rice vinegar
1 cup garlic vinegar
2 Tb. paprika
3 Tb black peppercorns
1 Tb coarse ground black pepper
2 minced garlic
sparce Tb pickling spices
4 bay leaves
Baby Bok Choy

Comine all in heavy covered pan. Liquid should cover other ingredients. Cook on low for three-four hours. Chicken should almost fall apart.

About fifteen minutes before the dish is taken off the stove, lay the Bok Choy on top of other ingedients. Replace lid and finish cooking.

Cut up chicken

Cut up onions

Peppercorns

Paprika

]

Coarse Ground Pepper

Pickling Spice

Bay leaves

Minced Garlic

Vinegar to Lower Blood Sugar

2011-08-19T09:05:00.000-07:00

I've just read an article on the Diabetes Self Management blog that recommends vinegar before each meal and at bedtime to improve blood glucose readings. I'm going to try it! I remember my mother drinking vinegar and honey to try to lose weight. I won't be adding honey . . . but some other suggestions are listed below.

One other thing. Balsamic vinegar contains a lot of sugar. Never suspected that. No more balsamic vinegar in my pantry! One reader commented that it also lowers blood sugar, which will be good for some people and a problem for others. Also someone suggested drinking it with a straw to protect your tooth enamel.

Mix vinegar with a sweetener that works for you and serve it with cucumbers.

Filipijo Adobo meat (I'll only use this for chicken, since I don't eat beef or pork). The vinegar breaks down the toughest of meats Mix one part water with one part vinegar or two parts water to one part vinegar for a weaker taste. Cover your meat. Add whole peppercorns and a bay leaf into the pot and maybe pickling spice. Then, just boil your meat slowly. It will be very tender.

Sekajuban (spelling varies). It’s a wonderful Islamic or Persian drink that is extremely tasty and refreshing, replaces electrolytes, and calms nausea. It's said to make you feel cooler and encourages you to drink more water.

Dissolve your chosen sweetener (The recipe I've seen calls for 4 cups!) in 2 1/2 cups of water and boil. When boiling, add one cup of wine vinegar. Simmer for one half hour and add a handful of mint. Remove from the fire and pour through cheesecloth to remove the mint. Let it cool and serve with ice. You know, this isn't all that different than a ojito, except you're adding vinegar instead of lime and leaving out the rum . ..

List of Veggies that Diabetics Can Eat in Unlimited Quantities

2011-08-19T07:50:00.000-07:00

This list is posted on DiabeticConnect.

Amaranth or Chinese spinach
Artichoke
Artichoke hearts
Asparagus
Baby corn
Bamboo shoots
Beans (green, wax, Italian)
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage (green, bok choy, Chinese)
Carrots
Cauliflower
Celery
Chayote
Coleslaw (packaged, no dressing)
Cucumber
Daikon
Eggplant
Greens (collard, kale, mustard, turnip)
Hearts of palm
Jicama
Kohlrabi
Leeks
Mushrooms
Okra
Onions
Pea pods
Peppers
Radishes
Rutabaga
Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
Sprouts
Squash (cushaw, summer, crookneck, zucchini)
Sugar snap peas
Swiss chard
Tomato
Turnips
Water chestnuts
Yard-long beans

Coming Out of the Diabetic Closet

2011-08-18T11:48:00.000-07:00

I'm changing the name of my blog and admitting to the world that I'm a diabetic. I'm struggling with losing weight, finding out what I can eat to keep my blood sugar down, and still have a wonderful, exciting life.

So far, the wonderful exciting life part is doing better than the keeping my blood sugar down part, but I have lost 20 lbs so far!

I think I'm going to buy a dehydrator and start making bread and cracker-like foods from veggies . . . as soon as I get my son off to college and get back from vacation. I'm going to be very busy for a few weeks, so you might not see a lot of action out here at first, but I'll be bbbbbbbbaaaaaaaccccccckkkkk!

Coming out of the Diabetic Closet

Disclosure: My husband says if I tell people I have Diabetes, they'll picture an overweight woman who eats candy all day. That's because he knows women at work who fit that description. So . . . although I think many of us DO NOT fit that description, and since I'm looking for a job, I am not posting my name at this time. I don't want the fact that I am a diabetic popping up on Google, so, I guess I kind of still am in the closet. What do you think about that? How have you handled your identity as a Diabetic?

Mint Julep Scallops

2011-08-15T09:06:00.000-07:00

This recipe called to me (my hubby loves scallops), but I had to make a few changes to fit it into my diet:

Mint Julep Scallops

Prep Time: 5 minutes

Cooking time: 15 minutes

Yield: 1 serving (2 if served as appetizer)

Ingredients

1 teaspoon cooking oil (~~Canola~~) Actuallly I've read some pros and cons of Canola oil, but I'm going with Flaxseed Oil instead
4 each scallops, large - cleaned
1 tablespoon Makers Mark (Choose your poison. The alcohol will burn off)
1/2 pint ~~blackberries~~ (Cherries are lower on the gylcemic index)
1/4 stick of ~~butter~~ (Promise, and maybe a little extra butter flavoring)
5 each mint leaves - sliced
Salt and pepper to taste

Combine and use for the seasoning scallops:

1/2 teaspoon sugar
Pinch of salt
1 tablespoon mixed peppercorns - ground

Preparation

In a medium sized sauté pan add the cooking oil and bring it up to a high temperature.

Add the seasoned scallops and once they have caramelized on one side flip them and continue cooking until crispy golden brown on both sides.
Deglaze with the whiskey and step back while the alcohol burns off.
Slowly stir in the Promise. When the Promise has melted almost entirely add the mint and cherries. Let the flavors melt together another minute, then remove from heat.
Garnish with a sprig of fresh mint and serve. Enjoy!

Brought to you by Chef Brian Malarkey over at Dacor

Lime Juice Is the New Salt (and 5 Other Tricks to Learn from ABC Kitchen's Dan Kluger)

2011-08-10T13:29:00.000-07:00

I know. I've been bad. I haven't been posting much for a very good reason . . . I'm not cooking much. I'm trying to break out of my diabetic plateau with an almost totally high-protien diet, at least during the week. I eat chicken, fish, a little cheese, eggbeaters and nuts. Thats. It. Boring, but if my blood sugar and my weight go down, it'll be worth the struggle. And it's not permanent. So I haven't really been thinking food.

But then I saw this on Bon Apetite:

Lime Juice Is the New Salt

I LOVE lime juice!

When ABC Kitchen chefs Jean-Georges Vongerichten and Dan Kluger look at vegetables, they don't see side dishes--they see stars. Last year, when Vongerichten opened the restaurant in New York City's ABC Carpet & Home, part of the draw was the farmers' market at nearby Union Square. But the food at ABC Kitchen is more than veggies on a plate with a drizzle of olive oil. The dishes explode with flavor, electrified with deft touches: a splash of artisanal vinegar, fresh chiles, just-chopped mint.

It's what Kluger, the executive chef, calls "creating peaks and valleys," a terrain that engages the taste buds. And it's achieved with simple techniques that don't call for much more than a sharp knife and a Microplane zester. Once you get the hang of it, it will change how you cook--especially at this time of year. "In the summer, we maximize the flavor and minimize the ingredients," says Vongerichten. Oui, chef!

Find Kluger's tips for amped-up flavor--and the recipes to prove it--click here.

GOAT CHEESE AND ZUCCHINI FRITTATA

2011-07-15T08:36:00.000-07:00

I'm trying this recipe from Whole Foods in the morning. I have all the ingredients at home!

~~2 eggs~~ eggbeaters
Salt and pepper to taste
1 tablespoon extra virgin olive oil*
Few thin slices of red onion
1/2 medium zucchini, thinly sliced
1 ounce fresh goat cheese*
1 roasted red pepper from a jar, chopped
Small handful fresh herbs such as parsley and chives, roughly chopped

Serves 1

Serve this perfect frittata for one with a green salad on the side, if you like. Ingredients with an asterisk (*) are available in the Whole Foods Market Family of Brands.

Ingredients

Method

Beat eggs and season well. Heat oil in a small cast iron or other ovenproof skillet and cook onion and zucchini 2 to 3 minutes to soften. Add eggs and cook 1 to 2 minutes until almost set. Dot with goat cheese and roasted red pepper, then sprinkle with herbs. Place under broiler until golden, 2 to 3 minutes.

Nutrition

Per serving (about 11oz/314g-wt.): 390 calories (270 from fat), 30g total fat, 9g saturated fat, 435mg cholesterol, 690mg sodium, 11g total carbohydrate (3g dietary fiber, 6g sugar), 20g protein

Grilled Sea Bass

2011-07-04T10:37:00.000-07:00

I kid you not . . . the Sea Bass I made with this recipe tasted like lobster!!

By: ZSTYLIN on Allrecipes.com

"This is a truly flavorful dish with a lovely plate presentation. My mom and I experimented and made this for lunch. It came out so good I promptly went to the fish market so I could make it for my dinner guests that night. YUMMY!"

Ingredients

1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon paprika
lemon pepper to taste
sea salt to taste
2 pounds sea bass
3 tablespoons butter
2 large cloves garlic, chopped
1 tablespoon chopped Italian flat leaf parsley
1 1/2 tablespoons extra virgin olive oil

Directions

Preheat grill for high heat.
In a small bowl, stir together the garlic powder, onion powder, paprika, lemon pepper, and sea salt. Sprinkle seasonings onto the fish.
In a small saucepan over medium heat, melt the butter with the garlic and parsley. Remove from heat when the butter has melted, and set aside.
Lightly oil grill grate. Grill fish for 7 minutes, then turn and drizzle with butter. Continue cooking for 7 minutes, or until easily flaked with a fork. Drizzle with olive oil before serving.

Nutritional Information

Amount Per Serving Calories: 232 | Total Fat: 12.2g | Cholesterol: 78mg

Lemony Lentil Salad with Salmon

2011-07-03T10:54:00.000-07:00

I have left-over salmon we smoked in our back yard in the frig. And we love lentils. YUM! (Disappointed that we couldn't find canned lentils at Whole Foods)

Salmon and lentils are a familiar combo in French bistro cooking. For the best presentation, flake the salmon with a fork, then stir gently into the salad to keep it in chunks, not tiny bits.

Ingredients

Directions

Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add bell pepper, cucumber, onion, lentils and salmon; toss to coat.

Tip: To cook lentils: Place in a saucepan, cover with water and bring to a boil. Cook until just tender, about 20 minutes for green lentils and 30 minutes for brown. Drain and rinse under cold water.

Nutrition Facts

Per Single Serving / Serves 6 Total
Calories	354		Total Carbohydrates	25gm	8%
Calories from fat	162		Total Fat	18gm	28%
Saturated Fat	3gm	15%	Mono Unsaturated Fat	12gm
Protein	24gm		Cholesterol	31mg	10%
Fiber	9gm	9%	Sodium	194mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available.

http://www.kitchendaily.com/recipe/lemony-lentil-salad-with-salmon-389/#ixzz1Qyn35zP0

Chicken & White Bean Salad

2011-07-02T12:31:00.000-07:00

All the Basil in this dish should really make it delicious. I love Basil!!!!!!

Zucchini and celery give this chicken-and-bean salad a nice crunch. We like serving it over a bed of slightly bitter escarole and radicchio, but any type of salad greens will work. Recipe by Nancy Baggett for EatingWell.

Ingredients

Serves:

Vinaigrette
1 medium clove garlic
1/4 teaspoon salt
5 tablespoons extra-virgin olive oil
6 tablespoons fresh orange juice, plus more to taste
1/4 cup white-wine vinegar or red-wine vinegar
1 tablespoon Dijon mustard
Salad
1 15-ounce can cannellini or other white beans, rinsed and drained
2 1/2 cups diced cooked chicken breast (see Tip)
2 cups diced zucchini and/or summer squash (about 2 small)
1 1/2 cups diced celery
1/4 cup finely diced ricotta salata, halloumi (see Shopping Tip, above) or feta cheese
1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
Salt & freshly ground pepper to taste (optional)
2 cups torn escarole or romaine lettuce
2 cups torn radicchio leaves

Directions

1. To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.

2. To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.

3. Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.

Tip: To poach chicken breasts, place about 1 pound boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.

Ricotta salata and halloumi are both firm, salted cheeses that can be found at large supermarkets and cheese shops.

Nutrition Facts

Per Single Serving / Serves 4 Total
Calories	428		Calories from fat	207
Total Fat	23gm	35%	Mono Unsaturated Fat	79gm
Cholesterol	667mg	222%	Sodium	24mg	1%
Total Carbohydrates	8gm	3%	Sugars	34gm

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available.

http://www.kitchendaily.com/recipe/chicken-and-white-bean-salad-148640/#ixzz1Qyg4gjQF

Two Green Mango Salads

2011-06-23T05:11:00.000-07:00

As you know, if you've been reading this blog, I am currently fascinated with Caribbean food. They have so much to work with in the islands! Fish! Fruit! Spices!

The mango is the most consumed fruit in the world. Sour, unripe mangoes are used in chutneys, athanu, pickles, or side dishes, or may be eaten raw with salt, chili, or soy sauce. I have read about their use of green mangoes, but haven't yet tried them. I know I love ripe mangoes. They taste carbonated to me.

Here are two recipes that use green mangoes -- two green mango salads. The first is Caribbean and the second is Thai. Let's try them both!

This easy Caribbean Green Mango Salad, that will blow you away and have you coming back for more.

Ingredients

2 tsp lime juice

4 green mangoes

2 green onions

1 tsp salt

1/2 hot green pepper

How To Make Green Mango Salad:
Peel mangoes and cut into 1 1/2 pieces. Then in a bowl chop green onions. Add pepper and salt. Then pour over 1/2 cup vary hot water. Allow to stand for 2 minutes.

Add lime juice and pour over mangoes and allow to stand for another 2 minutes. Then Serve.

http://www.caribbean-cooking-recipes.com/green-mango-salad/

Thai Green Mango Salad Recipe

This salad will blow you away with its tastebud-awakening flavors and mix of textures. And as a bonus, it's very healthy, plus low in calories and fat. Enjoy it as a complete meal by adding cooked shrimp, chicken, or deep-fried tofu if you are vegetarian. Any way you toss it, this healthy salad will be sure to win rave reviews from all your culinary fans!

Prep Time: 20 minutes
Total Time: 20 minutes
Ingredients:
2 firm unripe mangoes (mangoes may be green or red-orange in color)

1/4 cup dry shredded unsweetend coconut (the kind you use for baking)

2 cups bean sprouts

1/2 cup chopped fresh coriander

3-4 spring onions, sliced

handful of peanuts or cashews, left whole or roughly chopped

1/3 cup fresh basil

Optional: 1 cup cooked chicken (sliced), cooked shrimp, or fried tofu if vegetarian (cut into small cubes)

Optional: 1 fresh-cut red chili

SALAD DRESSING:

3 Tbsp. fish sauce, OR vegetarian fish sauce, OR 4 Tbsp.soy sauce

3-4 Tbsp. freshly-squeezed lime juice

2 Tbsp. (or more) brown sugar (to taste)

1-2 tsp. Thai chili sauce

Preparation:
For a Step-by-Step version of this recipe, go to: Easy Green Mango Salad Recipe - Step by Step (with pictures).
Place coconut in a frying pan or wok (no oil required). "Dry-fry" the coconut as if you were stir-frying it 2-3 minutes over medium heat, or until it turns a light golden-brown and is fragrant. Transfer to a bowl to cool.

Mix together all the salad dressing ingredients in a bowl or cup. The dressing should be a mingling of sweet, sour, spicy and salty, but more sweet than sour. Set aside.

Using a sharp pairing knife, peel skin from mangoes. The flesh of the mango should be firm and light yellow-orange (note: the photo above was taken in direct sunlight and is brighter than usual).

Using a medium to large-size grater (the kind you would use for cabbage salad), grate the flesh of the mangoes into a mixing bowl. Keep in mind there is a large flat stone at the mango's center.

Add the bean sprouts, coriander, spring onions, cooked chicken, shrimp or tofu (if using), the fresh-cut chili, plus half the toasted coconut. Toss well to combine.

Add the dressing and toss again. Do a taste-test. Add more fish sauce or soy sauce instead of salt. If you prefer it sweeter, add a little more sugar (honey works too). If you prefer more spice, add more chili sauce. If too salty or sweet, add more lime juice.

Place on a serving platter. Sprinkle the nuts over top plus the basil and remaining toasted coconut. Enjoy!

Make Ahead Tip: To make this salad for a party, grate the mango ahead of time and place in a covered container in the refrigerator. Also toast the coconut, prepare the dressing, and have the rest of the ingredients close at hand. Then when your guests arrive, simply put together, toss, and serve!

Skewered Shrimp and Zucchini with Basil Cream Sauce

2011-06-16T09:02:00.000-07:00

This yummy shrimp recipe is posted on recipe.com (They found it at Better Homes and Gardens.) and fits very nicely into my diet. Does it fit into yours?

A whirled-together, fat-free basil-and-chive sour cream sauce makes a soothing counterpoint for the low-calorie cayenne- and orange-brushed shrimp in this grilled main dish recipe.

Ingredients

1 8-ounce container fat-free or light dairy sour cream
1/2 cup snipped fresh basil
3 tablespoonssnipped fresh chives
3/4 teaspoon salt
1/8 teaspoon ground black pepper
1-1/4 pounds fresh or frozen large shrimp
1-1/4 medium zucchini, halved lengthwise and cut into 1-inch-thick slices (about 1 pound total)
2 tablespoons olive oil
1/2 teaspoon finely shredded orange peel or lime peel
1 tablespoon orange juice or lime juice
1/4 teaspoon cayenne pepper
5 cups shredded fresh spinach, arugula, and/or romaine
Fresh basil leaves (optional) Not optional for me. I LOVE basil

Directions
1. For sauce, in a food processor or blender, combine sour cream, the sniped basil, the chives, 1/2 teaspoon of the salt, and the black pepper. Cover and process or blend until nearly smooth. Cover and chill until ready to serve.

2. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact. Rinse shrimp; pat dry with paper towels. On long skewers,* alternately thread shrimp and zucchini, leaving a 1/4-inch space between pieces. In a small bowl, combine oil, orange or lime peel, orange or lime juice, cayenne pepper, and the remaining 1/4 teaspoon salt; brush evenly on shrimp and zucchini.

3. Place skewers on the greased rack of an uncovered grill directly over medium coals. Grill about 10 minutes or until shrimp are opaque, turning once.

4. Arrange shredded greens on a serving platter. Top with skewers. If desired, garnish sauce with basil leaves. Serve sauce with skewers. Makes 6 servings.

*If using wooden skewers, soak in enough water to cover for 30 minutes; drain before using.

Nutrition

Calories 171, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 108 mg, Sodium 447 mg, Carbohydrate 10 g, Fiber 2 g, Protein 19 g. Exchanges: Vegetable 2, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

Recipe for Lemon-Scented Asparagus Frittata

2011-06-16T05:19:00.000-07:00

From Eco on Elephant Journal (Love food? Farms? Non-gmo? Gluten-free? Organic? Farmers' Markets? Whole Foods? Trader Joe's? Yumminess?) comes this recipe for Lemon-Scented Asparagus Frittata

Asparagus is always classy, but peeling it puts it in a whole new realm. Steamed spears of peeled asparagus look like sculpted pieces of jade and are delicately tender throughout (the stems cook in the same time as the tender tips). Enjoy them in this recipe—and also with salads.

1 bunch organic asparagus

~~8 eggs~~ (I would use a small carton of Eggbeaters)

1/2 cup milk >> 1/4 teaspoon salt

1/4 teaspoon black pepper

1 teaspoon grated lemon zest

2 tablespoons olive oil

2 large shallots, minced

2 cloves garlic, minced

1/2 red bell pepper, diced

3 tablespoons minced parsley

6 green olives, diced

1/2 cup crumbled goat cheese

Trim tough ends from asparagus and peel each spear. Steam until just tender, about 4 minutes. Run cold water over asparagus to stop cooking and brighten color. Then cut the spears into 1-inch lengths, leaving tips intact and setting aside 8 half stalks for garnish.

In a mixing bowl combine eggs, milk, salt, pepper and lemon zest. Beat until frothy and set aside. Heat oil in an 8-inch skillet. Sauté shallots and garlic over medium heat until tender, about 8 minutes. Add red pepper and cook for another 2 minutes, then mix in asparagus (except garnish), parsley and olives. Raise heat slightly and pour egg mixture over vegetables.

Cook without disturbing for about a minute so eggs begin to set on bottom. Sprinkle goat cheese over frittata and arrange the reserved asparagus spears in a decorative pattern on top of eggs. Reduce heat to medium low and cook for 5 minutes or until eggs begin to set.

Reduce heat to low, cover pan and cook undisturbed until eggs are puffed and cooked through, about 15 minutes. Serve immediately, directly from skillet or by turning out onto a serving dish.

Lentil Stew With Pumpkin or Sweet Potatoes

2011-06-15T06:00:00.000-07:00

I'm reading "The Spice Necklace" by Ann Vanderhoof. Ann and her husband, Steve, wander the Caribbean in their sailboat, learning to cook all the wonderful Caribbean food. In Trinidad, they had Sweet Lentil and Pumpkin Stew. My husband cannot get enough lentils, so I had to see if that dish would fit into my diet.

I found this recipe in the New York Times Nutrition and Fitness section. It's taken from Kitty Morse's book, “The Vegetarian Table: North Africa.The Vegetarian Table: North Africa (Vegetarian Table Series , Vol 4)” It's an adaptation of a Moroccan recipe. I don't see a single ingredient that i need to change to fit my diet

I'm trying it next weekend!

1/2 pound (1 heaped cup) lentils, rinsed and picked over
6 cups water, vegetable stock or chicken stock
1 medium onion, cut in half
2 garlic cloves, peeled and crushed
1 bay leaf
Pinch of saffron
1/2 teaspoon turmeric
20 sprigs cilantro, tied into a bunch
Salt
1 teaspoon ground ginger
2 medium or 1 large carrot, peeled and cut into 1/4-inch dice
1/2 pound winter squash (such as pumpkin or butternut squash) or sweet potato, peeled and cut into 1/4-inch dice
3 tablespoons tomato paste
Freshly ground pepper
2 to 3 tablespoons chopped flat-leaf parsley

1. Combine the lentils, water or stock, onion, garlic cloves and bay leaf in a large soup pot or Dutch oven. Bring to a boil. Rub the saffron between your fingers and add to the pot, along with the turmeric and the cilantro. Reduce the heat, add salt to taste, cover and simmer 30 minutes.

2. Remove the onion and garlic cloves from the pot, and add the remaining ingredients except the parsley. Bring back to a simmer, cover and simmer 30 minutes or until the lentils and vegetables are tender. Discard the cilantro bundle, taste and adjust seasonings. Just before serving, stir in the parsley.

Yield: Serves six.

Advance preparation: This will keep for three or four days in the refrigerator. When you reheat it, you may need to add some water. Adjust seasonings accordingly.

Nutritional information per serving: 159 calories; 0 grams fat; 0 grams saturated fat; 0 milligrams cholesterol; 31 grams carbohydrates; 6 grams dietary fiber; 46 milligrams sodium (does not include salt added during preparation); 11 grams protein

How to shop in a Caribbean Market

2011-06-15T05:55:00.000-07:00

I haven't had the pleasure of this experience yet, but I plan to, partly due to the inspiration of Ann Vanderhoof and her two books, An embarrassment of Mangoes and The Spice Necklace.

I found this great article by Anne on the Women and Cruising Website. Go out there and read about her adventures with food in the Caribbean, then read both her books. You'll be glad you did. In the meantime, here are her recommendations for buying and eating local in the Caribbean:

1. Each time you go to market, look for at least one new-to-you item to buy.

This gives you a “market mission”, a reason to ask questions – and, of course, it expands your galley repertoire. Since buying locally grown seasonal food is cheaper than trying to replicate the meals you ate back home, it’s an inexpensive experiment if you hit the occasional dish you really don’t like.

2. Substitute island ingredients for North American ones in recipes you already know and enjoy.

Try cooking callaloo instead of spinach, bodi beans instead of string beans, pumpkin instead of squash, West Indian sweet potatoes instead of white potatoes. Make your favorite beef stew with goat, and an apple crisp with mangoes. Season with sive (West Indian chives) instead of green onions, chadon beni (culantro) instead of cilantro, and seasoning peppers instead of bell peppers.

3. Ask the market vendors questions such as:

“What do you call this [fruit, vegetable, fish]?” Even if you think you know the name, it’s worth asking the question: You may learn a local/regional variant.
“How do I know when this [fruit, vegetable] is ready to use?” Asking “How do I know when it’s ripe?” can be tricky, as some produce is used in both ripe and unripe stages.
“How do I prepare this?” Even better, ask “How do you serve it to your family?”

4. Have a pad and pen along, so you can jot down the details.

5. It’s easier to engage vendors in conversation on quieter days

Though the bustle and profusion of the week’s main market day (usually Friday or Saturday) make it fascinating and fun, it’s easier to engage vendors in conversation on quieter days, when they’re not quite so busy making sales.

6. Include the following in your going-to-market kit:

sturdy carry bags, especially ones you can sling over your shoulder, leaving your hands free
an insulated thermal bag (essential if you’re buying fish or other perishables, but even delicate greens and herbs profit from being kept cool)
a plastic container with a secure locking lid and/or large zipper-type plastic bags (to decrease the odds of leakage when you’re bringing fresh fish, shrimp, or other seafood back to the boat)
if eggs are on your shopping list, a closed plastic camping-style egg keeper. (Have you ever tried to transport eggs in a plastic bag, as they’re sometimes sold in island markets?)
I often bring along a leakproof bottle, too, so if I come across someone selling fresh coconut water or fruit juice, I can leap on the opportunity.

7. Carry an assortment of small bills and change
to make doing business in the market easier.

8. Don’t be afraid to try hole-in-the-wall restaurants, small food stalls, and street food. (Size and sophistication are no guarantee of quality, hygiene, or food safety.) Follow your nose – if the cooking smells delicious, it probably is. A lineup of local people waiting for food is also a good sign.

9. Ask residents for recommendations.

But to avoid being sent to an establishment that a local thinks foreigners would like – usually, the typical popular tourist place – try phrasing the question this way: “Where do YOU go for breakfast/lunch/dinner?” If you’re looking for a more elaborate eating place, try asking, “Where would you take your mother for her birthday?”

10. Carry a small bottle of hand sanitizer in your backpack or bag.

You never know when you’re going to stumble on something delicious, and it’s good practice to clean your hands before you “take a taste.”

11. Ask before taking photos.

If you get permission, and if you have a printer onboard, print one or two of the good shots and give copies to your subjects. We’ve found this is a great way to break the ice.

A Sauce so Nice They Named it Twice

2011-06-11T10:30:00.000-07:00

An interesting sauce by Shoshanna Levy of Foodista. Can't wait to try it. I've made one modification to fit my diet.

The complex flavors of Asian cooking are definitely my favorite. Although, it's a toss up between Thai and Indonesian, this gado gado sauce may just give Indonesian food the edge. It's easy to prepare and can be used for a traditional vegetable salad or as a sauce for a stir-fry. It's excellent for vegetarians since the peanut butter is good source of protein and fat. If you have peanut allergies, then replace peanut with almond butter.

Gado Gado Sauce
2 tbsp olive oil
1 cup chunky peanut butter
2 cloves garlic, chopped
1 med white onion, chopped
2 sm shallots, minced
½ tsp chili powder
½ tsp ~~rapadura or sustainable palm sugar~~ Xylosweet
1 tbsp wheat free tamari sauce
2 cups filtered water
Lime, juiced

Preparation

In a skillet over medium-low heat, saute garlic and onions until soft but not brown
Add shallots and continue to saute until soft.
Next, add peanut butter and water and stir until thoroughly mixed; cook until first bubbles appear.
Add chili powder, soy sauce, sugar, and lime juice.
Cover, reduce heat to low, and simmer for 15 minutes; stirring frequently

Although soy sauce and tamari [tuh-MAHR-ee] are both made from fermented soybeans, Japanese tamari is thicker, darker, and richer than its counterpart. Think of it as the kinder, gentler (and less salty) soy sauce. It has a more complex, smooth flavor compared to the sometimes harsh, overwhelming bite of a salty soy sauce.

Soy sauce comes in “dark” and “light,” but don’t let the name fool you. “Light” soy sauce (not to be confused with “lite,” aka low-sodium) is thinner, but tends to be saltier than dark soy. Chinese black soy is made very dark and thick because of the addition of molasses.

Both soy sauce and tamari contain wheat, but wheat-free versions of tamari are available in most Asian groceries, making it ideal for anyone on a gluten-free diet.

Swordfish with Mango Coriander Salsa

2011-06-10T12:01:00.000-07:00

So, I'm on a mango kick. I have a mango in my frig, and I can't wait to eat it. Of course, I've heard that mangoes down in the Caribbean put our grocery store varieties to shame. I plan to find out for myself some day . . . But in the meantime, I'm going to try this recipe for supper

This recipe is from The Best Diabetes Cookbook

Ingredients

1-1/2 pounds swordfish steaks
1 teaspoon vegetable oilSalsa Ingredients:
1-1/2 cups finely diced mango or peach
3/4 cup finely diced red peppers
1/2 cup finely diced green peppers
1/2 cup finely diced red onions
1/4 chopped fresh coriander
2 tablespoons lemon juice
2 teaspoons olive oil
1 teaspoon minced garlic

Directions

Start barbecue or preheat oven to 425 degrees F.
Brush fish with 1 teaspoon of oil on both sides. Barbecue or bake fish for 10 minutes per inch thickness, or until if flakes easily when pierced with a fork.
Meanwhile, in bowl combine mango, red peppers, green peppers, red onions, coriander, lemon juice, olive oil and garlic; mix thoroughly. Serve over fish.

Nutritional Information (Per Serving)
Calories:	219
Protein:	26 g
Sodium:	111 mg
Cholesterol:	49 mg
Fat:	8 g
Dietary Fiber:	2 g
Carbohydrates:	12 g
Exchanges:	1/3 Fruit, 1 Vegetable, 3-1/2 Very Lean Meat, 1 Fat

Spinach Salad with Warm Bacon Dressing

2011-06-10T05:17:00.000-07:00

I used to eat a MUCH less healthy version of this when I was a kid: YUM!

From the Diabetes Co-Stars Webpage:

Spinach Salad with Warm Bacon Dressing

Makes: 8 servings Serving Size: 1/2 cup Prep Time: 5 minutes

Ingredients

Cooking spray
6 strips turkey bacon, diced
1/2 cup apple cider vinegar
1 Tbsp olive oil
2 Tbsp honey
1/4 tsp salt
1 10-ounce bag fresh spinach leaves, torn

Directions

[1]Coat a small sauté pan with cooking spray and heat over medium-high heat. Add bacon and sauté 3 minutes, or until bacon is crispy. Add remaining ingredients except spinach and bring to boil. Boil for 5-7 minutes or until slightly thickened.

[2]Place spinach in a large bowl. Drizzle hot dressing over spinach and toss to coat.

Exchanges

1/2 Fat
1/2 Carbohydrate

Basic Nutritional Values

Calories	63
Calories from Fat	33
Total Fat	4 g
Saturated Fat	1 g
Cholesterol	8 g
Sodium	229 mg
Total Carbohydrate	6 g
Dietary Fiber	1 g
Sugars	5 g
Protein	3 g

Chef's Tip

Turkey bacon is an excellent, healthier substitute for real bacon. Use it in any recipe—you won't be able to tell the difference.

Contest: Best Diabetes Recipies appear at New York City Wine & Food Fest

2011-06-09T06:45:00.000-07:00

Submit your original diabetes-friendly recipe now through July 20^th, 2011 at 11:59 PM for a chance to prepare your recipe with Paul and Mira Sorvino at the Food Network New York City Wine & Food Festival!

Submissions should include text and may include additional photos or video of you cooking your favorite recipe. Paul and Mira Sorvino, a registered dietician and representatives from sanofi-aventis U.S. will judge the recipes based on how interesting, unusual or exciting the recipe is, whether it is easy to follow and if it's diabetes-friendly.

On August 30^th, 2011 two finalists will be announced here. The finalists will be brought to New York City to compete against one another in a cook-off, with assistance from Paul and Mira Sorvino (Diabetes Co-Stars), to determine the winning recipe at the Food Network New York City Wine & Food Festival on September 30^th, 2011. Festival goers will act as judges, using their taste buds to choose the winning dish. Check back here in October to find the selected recipe and a profile of the winning chef!

https://www.diabetescostars.com/contest.aspx?s=2

Shrimp and Mango Ceviche

2011-06-09T05:25:00.000-07:00

Oh, how I love Ceviche. I had my first Ceviche at a beach bar in Mexico. It was an all-inclusive, and I practically lived on the stuff all week. That and Mango Smoothies

This Ceviche recipe from Whole Foods looks so yummy, and it includes shrimp and (wait for it) MANGOS!!!!

Serves 6 to 8

This fully cooked, brightly flavored ceviche is good enough to eat all by itself, piled into bowls over shredded lettuce and served as an appetizer or light lunch. But don't hesitate to scoop it up with tortilla chips, too.

Ingredients

3/4 pound (about 30) medium peeled-and-deveined shrimp
1/2 cup finely chopped red onion
6 tablespoons lime juice
1/4 cup roughly chopped cilantro
1 large mango, peeled, pitted and chopped
1 tomato, cored and chopped
1 or 2 jalapeño peppers, seeded (if desired) and finely chopped
3/4 teaspoon fine sea salt

Method

Bring a medium pot of generously salted water to a boil. Add shrimp and cook until pink and cooked through, 1 to 2 minutes. Drain, rinse under cold running water and drain again.

Chop shrimp into 1/2-inch pieces and transfer to a large bowl. Add onion, lime juice, cilantro, mango, tomato, jalapeño and salt and toss well. Cover and chill until cold, about 1 hour.

Nutrition

Per serving: 80 calories (10 from fat), 1g total fat, 0g saturated fat, 75mg cholesterol, 330mg sodium, 8g total carbohydrate (1g dietary fiber, 6g sugar), 10g protein

http://www.wholefoodsmarket.com/recipes/3019

Parmesan Peppers

2011-06-08T15:08:00.000-07:00

"Add a little Parmesan to peppers and they go so quickly you can't keep them on the table." —Richard Andres, Tantré Farms, Chelsea, MI

Serves 4

Recipe by Richard Andres
Photograph by Tom Schierlitz

June 2011

Ingredients

4bell peppers (a mix of yellow, red, and orange)
1clove thinly sliced garlic
8thyme sprigs
1tablespoonextra-virgin olive oil
Kosher salt and freshly gorund black pepper
1/4cupgrated Parmesan
Juice of 1/2 lemon

Preparation

Stem, core, and quarter bell peppers; place on a baking sheet. Toss with sliced garlic, thyme, and extra-virgin olive oil; season with kosher salt and freshly ground black pepper. Arrange skin side down in a single layer and roast in a 425° oven until softened, then top with Parmesan and broil until cheese is melted and peppers are slightly charred. Squeeze the lemon juice over peppers.

Nutritional Information

One serving contains:
Calories (kcal) 78.4
%Calories from Fat 52.2
Fat (g) 4.5
Saturated Fat (g) 1.4
Cholesterol (mg) 5.0
Carbohydrates (g) 6.6
Dietary Fiber (g) 2.5
Total Sugars (g) 3.0
Net Carbs (g) 4.1
Protein (g) 4.1
Sodium (mg) 128.8

http://www.bonappetit.com/recipes/2011/06/parmesan-peppers#ixzz1Oj0P3m6P

Eggplant Trimbales with Quic and Easy Tomato-Basil Sauce

2011-06-08T15:03:00.000-07:00

Prepping the filling for the timbales took about 1/2 hour. The sauce is easily made while the timbales are roasting in a water bath for 1 hour.

Eggplant Timbales with Tomato-Basil Sauce

Ingredients for the timbales-

4 cups peeled eggplant cubes (1/2-inch dice)

olive oil for the pan

Kosher salt

1 - 15-ounce container low fat ricotta cheese

1/3 cup toasted pine nuts

2 tablespoons chopped sundried tomatoes, packed in oil, drained

3/4 cup coarsely grated

Parmigiano reggiano cheese

1/3 cup toasted, seasoned bread crumbs (What about a little oat bran instead?)

2 eggs

1 1/2 teaspoons

Italian herb mix
Kosher salt

Freshly ground

Black pepper

Preparation:

Pre-heat oven to 375 degrees.

Using a very sharp chef's knife, slice the peel from the eggplant, cutting off the stem and stern ends.

With the eggplant sitting upright, cut 1/2-inch wide lengthwise slices, then cut each slice in 1/2-inch wide lengthwise strips, then cut those into 1/2-inch cubes.

(It took 1 large and 3 small eggplants to get 4 cups of cubes.)

Place these in a large, well-oiled roasting pan and roast at 375 degrees for about 18 minutes, shaking the pan frequently, until the cubes are golden brown and softened.

Remove the pan from the oven, then the cubes from the roasting pan and set aside to cool.
Turn the oven down to 350 degrees, wipe the roasting pan and set aside. You will use this in a few minutes to bake the timbales.

Preparation:

Pre-heat oven to 375 degrees.

Using a very sharp chef's knife, slice the peel from the eggplant, cutting off the stem and stern ends.

With the eggplant sitting upright, cut 1/2-inch wide lengthwise slices, then cut each slice in 1/2-inch wide lengthwise strips, then cut those into 1/2-inch cubes.

(It took 1 large and 3 small eggplants to get 4 cups of cubes.)

Place these in a large, well-oiled roasting pan and roast at 375 degrees for about 18 minutes, shaking the pan frequently, until the cubes are golden brown and softened.

Meanwhile, combine the ricotta cheese, pine nuts, sundried tomato, parmesan, bread crumbs, Italian herbs (crush them with your fingers as you add them to release the fragrance) and eggs in a bowl and mix well.

Fold in the roasted eggplant as soon as it's cool enough to handle. Mix well but don't break up the cubes.

Season to taste with kosher salt and black pepper if needed.

Fill 6 6-ounce, lightly oiled, ceramic ramekins with the eggplant filling. Place the filled ramekins into the roasting pan and pour enough hot water into the pan to reach halfway up the sides of the ramekins. Cover the pan loosely with foil and roast in the oven for 1 hour or until firm to touch and slightly golden brown.

Using tongs, carefully remove the ramekins from the water bath and set on a heat-proof surface.

http://christinecooks.blogspot.com/2007/11/eggplant-timbales-with-quick-and-easy.html