New Avocado Toast

Avocado Toast topped with Fried Egg

Avocado Toast topped with Fried Egg

Avocado toast is the latest rage-it’s being offered on menus in almost every cafe and  bakery I’ve been to lately. Actually, it’s so easy to prepare at home. No reason to pay a lot for this simple dish! As you probably know, avocados are a healthy food choice; here’s some of the reasons Why Avocados are a healthy food choice.

Avocado toast is even more delicious topped with a fried egg; more protein and a great breakfast, especially with some fruit to complete the meal. We like citrus, especially the little tangerines that we find now at farmers’ markets. Here’s my recipe for this avocado treat.

INGREDIENTS (serves 2)

  • 1 medium size avocado
  • 1-2 Tbsp. Mayonnaise
  • 1tsp. unsalted butter
  • 2 slices cheese- we use goat Gouda slices (Trader Joe’s sells pre-sliced Dutch goat Gouda that we like))
  • 2 large eggs
  • 2 slices whole grain bread
  • salt free seasoning (or salt if you like), ground pepper, lemon juice; to taste
  • fresh herbs- chopped chives or dill or your choice
  • Paprika or smoked Paprika

TO DO

  1. With a fork, mash the avocado and the mayo together; (not too smooth- should have some chunkiness). Set aside.
  2. Add salt, (or no salt seasoning), and pepper to taste; (also a squeeze of lemon if you like.)
  3. Toast the bread.
  4. Put a slice of goat cheese on each toast; either microwave for 20-30 seconds until cheese is slightly softened or saute toast topped with the cheese for 1-2 minutes to soften the cheese. (I actually prefer the microwave method- but either works fine.)
  5. Spread avocado mixture thickly on top of the cheese toast.
  6. Melt butter in a hot nonstick pan; crack eggs gently into the pan and fry til whites are opaque and edges are brown and crisp; turn over and cook an additional 10-20 seconds (depending on your preference for the firmness of the yolk).
  7. Top each avocado toast with hot fried egg.
  8. Garnish with fresh chopped herbs.
  9. Sprinkle with Paprika (or smoked Paprika) to add a bit of color

That’s it- avocado toast-so easy and delicious!

Enjoy!

www.type2delicious.com

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Tangy Tex-Mex Slaw

 

Chopped cabbage and carrot slaw with a tangy lime-based dressing

Tangy TexMex Slaw

Tangy Tex-Mex Slaw

Sometimes I want something that is tasty and tangy to titallate my tastebuds! (Yes, having fun with alliteration!)

I spent some time in New Mexico last October and developed a craving for the SouthWestern flavors. Unfortunately many dishes of the area are full of carbs and a lot of fat. This colorful Slaw is satisfying and won’t break your diet. It’s also super easy to prepare, and is versatile; can be a side dish, (actually a wonderful topping for grilled fish, or, if, your diet allows, fish tacos); or by itself as a lunch salad served with whole grain crackers.

Basically chopped cabbage, grated carrot and a marinade, you can put this together and serve in less than an hour.

Easy, low carb and very delicious!

INGREDIENTS (serves 3-4 with leftovers)

  • 21/2- 3 cups chopped cabbage (quick tip- use bagged, prechopped coleslaw or cabbage- such as from Trader Joe’s, my go-to store); also add 1/3 cup shredded red cabbage if you like
  • 1/3 cup grated carrot
  • 1 small whole Diced fresh, seeded mild jalapeño,or 2Tbsp. canned, diced
  • optional; 1/3 cup fresh or canned sweet corn kernels- tasty but they do add carbs
  • Marinade/Dressing (not sure what to call it!):
  • 1/4 to 1/2 cup mayonnaise ( add enough to get a creamy consistency)
  • juice of 1 lime
  • 1tsp. Honey
  • 2 Tbsp. Cilantro leaves, chopped fine
  • 1-2 tsp. Chili powder (tip; start with 1 and add more as you like)
  • 1-2 tsp. Ground cumin (same as above)
  • salt-free seasoning/pepper to taste

TO DO:

1. Whisk dressing/marinade ingredients in small bowl.

2. Mix cabbages, carrots, jalapeños and corn (if using), in large bowl.

3.  Add dressing and mix well.

4. Let flavors meld for about 1/2 hour.

5. Serve for lunch by itself with chopped avocado and whole grain crackers or as topping for grilled fish or fish tacos. (See, I said this was easy!)

Enjoy!

www.type2delicious.com

Easy Winter Vegetable Soup-original

image image image Hot,, tasty vegetable soup Reposting especially for my cold weather readers—also will soon be posting a tasty Tex-Mex slaw…

When the weather’s cold or rainy, (I live in California so our cold isn’t as extreme as much of the US, but we do get our chilly, rainy days), nothing satisfies like a hot, steaming bowl of soup, especially one that is full of seasonal vegetables like kohlrabi, parsnips, cabbage and onions.

This soup is delicious, natch; plus very easy to make and chock full of ingredients that are very good for you. It can also be made ahead of serving. As you know, soup is always better the next day!

INGREDIENTS 

  • 2-3 carrots cut into 1/2″ pieces
  • 1 kohlrabi, chopped into 1/2 ” pieces
  • 2-3 parsnips chopped into (yes- you guessed it) 1/2″ pieces- a chef told me that it really doesn’t matter if you have elegant chopping technique but that the point is to chop similar density food so that it is similar in size so it cooks approximately at the same time.
  • 1 small regular cabbage or savoy-type cabbage chopped; (savoy is a  cabbage with more curly leaves and a rectangular shape- I use this when I can get it for this soup)
  • 1-2 zucchini or winter yellow squash, chopped into 1/2″ rounds.
  • 1 med. onion chopped (can be finer chopped)
  • 3-4 cloves garlic, chopped fine
  • 1-2 scallions, chopped fine
  • 1/2-3/4 cup dry white wine
  • 1 large can (28 oz.) diced tomatoes, including juice
  • 1 quart chicken or vegetable stock
  • 2-3 Tbsp. Olive oil
  • 1 Bay leaf
  • Herbs; your choice
  • No-salt seasoning (Trader Joe’s has a good one; 21 Seasoning Salute)

TO DO

1. Heat oil in Dutch oven. Add the kohlrabi, carrots, parsnips and saute for 6-7 min., stirring occasionally.

2. Add the chopped cabbage and saute 4-5 min. more. It will seem like a lot of cabbage but it cooks down.

3. Add the onions, garlic and shallots and saute a few minutes until they start to become translucent. Then add the zucchini and/or squash.

4. Add the tomatoes with juice, wine, stock, bay leaf and spices to taste.

5. Bring to a boil, then reduce heat and simmer for approximately 30-40 min. until the vegetables are tender but not mushy.

6. Optional: add chopped cooked sausage.

Serve with crusty whole grain toast, if allowed on your diet, and a tangy vinaigrette-dressed green salad; Lemony Kale salad.  I also like a dollop of plain yogurt on top of my soup.

Enjoy!

www.type2delicious.com

Hearty Lentil and Veggie Soup

Lentil Veggie Soup process

Here’s the recipe as promised:

When the weather is turning colder we like a hearty, healthy soup chock full of fresh vegetables. It’s easy to make and very satisfying as the evenings get cooler and we like to prepare soups and stews for comfort and warmth. And I like to make a sufficient quantity so we have leftovers; (this freezes well too).

If you have veggies from your summer garden such as zucchinis and tomatoes, this is a great way to use them.

It is a thick soup; almost like a stew. You can, of course, thin it with additional broth, but we enjoy the texture and heartiness of it as is.

Recently, however, I made this soup with red lentils from a company called “Preger” and found that the lentils never got totally tender, even with repeated cooking. First time for one hour, then, as I had made a large batch, we had leftovers, and cooked them for 1/2 the next time, then 45 minutes. Still not tender! I did add cumin, and allspice, and the flavor was very good, but still disappointing. Have any of you, dear readers, had this experience?

INGREDIENTS (serves 4-6 or 2-3 with leftovers)

  • 1lb. Dried Lentils, any kind; (rinsed and any bad ones removed- no advance soaking necessary)
  • 1-3 Tbsp. Olive oil
  • 1 large onion -chopped
  • 2-4 carrots (depending on size), washed, chopped or diced
  • 2-3 zucchinis-chopped
  • 1 large can diced tomatoes in juice ( plus 3-4 fresh diced tomatoes)
  • 2-4 cloves chopped garlic
  • 1 32 oz/quart low sodium chicken stock (or more, depending on how thick you want it)
  • 1/3 -1/2 cup dry white wine, such as Pinot Grigio or Sauvignon Blanc
  • 1-2 Bay leaves
  • salt free seasoning (or 1 tsp salt if you like), pepper, to taste
  • 1-2 Tbsp.fresh herbs or 1tsp. Dried; thyme, oregano, marjoram (you probably know that dried herbs are much stronger tasting- also best to crumble or crush before adding)
  • Paprika or smoked Paprika
  • (Optional) 2-3 fully cooked, smoked chicken sausages, chopped into 1/2 “rounds

TO DO: in a 6 quart Dutch oven or other large pot:

  1. Sauté onions til soft (medium to medium high heat depending on your stove, on stove top) in 1-2 Tbsp. oil (4-5 minutes); add carrots -sauté another 4-5 minutes; add zucchinis, sauté additional 2-3 minutes. Add another 1Tbsp.oil if needed.
  2. Add garlic; sauté another 2 minutes
  3. Add rinsed lentils, Bay leaves and seasonings to pot
  4. Add broth, tomatoes and wine; stir
  5. Bring to low boil- then reduce heat, cover and simmer 45 minutes-1 hr. Til lentils and carrots are tender
  6. Garnish with fresh herbs
  7. optional: add cooked sliced sausage before final cooking; and grate cheese on top of each bowl

For a delicious meal serve with whole grain toast and a green salad with your favorite vinaigrette, (for a suggestion see ).

Enjoy!

www.type2delicious.com

Roasted Winter Vegetables

 

raw-ingredients-roasted-winter-vegetables

Raw ingredients – lots of good stuff!

diabetes-friendly-roasted-winter-vegetables

Ready to enjoy!

I’m reposting this as I’ll be out of town for much of the rest of this month- and it’s one of my favorite recipes for this season!

So good, pretty and easy! Take a mix of colored raw winter vegetables; your choice; (I’m sharing our latest mix- but almost any root veggies that you like will be fine for this).

I like to include vegetables that aren’t so common such as white turnips, parsnips and kohlrabi, as well as the old standards like carrots, onions and beets. Sometimes I also add fennel and delicata squash.

I made a large mix of these  last year for our Christmas Eve family dinner – it was the highlight of the meal; (even though we had also had roast turkey, leg of lamb, sweet potatoes, green beans and salad)!

A non-holiday suggestion is serve with roast chicken and the always good green salad– so delicious and healthy!

Roasted Winter Vegetables

INGREDIENTS

  • 1 bunch each of red and yellow beets (save the greens for a future dish- recipe to come)
  • 3-5 white turnips
  • 1 bunch Kohlrabi
  • 4-5 carrots
  • 1 large red onion
  • 3-4 parsnips
  • 2-3 Tbsp olive oil
  • Salt-free seasoning and pepper to taste

TO DO:

1. Preheat oven to 425.

2. Scrub all vegetable; cutting off ends and any bad spots. Only peel Kohlrabi; other veggies are cooked unpeeled.

3. Cut beets, kohlrabi, turnips and onions in 1/2. Cut carrots and parsnips in 1/2 lengthwise. Mix in a bowl with olive oil and seasonings.

4. Lay all cut veggies on one layer (each piece touching the pan) face down on oiled baking sheet and bake for 45-50 minutes until tender.

5. You can then turn off the oven and let vegetables roast on their own for at least another 1/2 hour — they become carmelized and sweet- melt in the mouth!

7. Add more seasonings and salt if you like.

8. Serve with gusto!

Enjoy and Happy Holidays!

www.type2delicious.com

Favorite Meatloaf with Italian Tomato Paste Topping

Meatloaf with Italian tomato paste topping

Meatloaf with Italian tomato paste topping

It’s that time of year when I crave something warm and cozy to eat; ok, ”comfort food.” And my favorite is Meatloaf. Besides being satisfying and delicious right out of the oven, you can make my favorite
sandwiches on good whole grain toast the next day
(or two). With ketchup of course! You can make this Meatloaf with ground turkey or a ground beef/pork mixture depending on your preferences. It’s delicious either way.

I confess we often watch TV while we eat, and meatloaf sandwiches are just great to munch while watching British mysteries! Of course, Rick being the disciplined guy that he is takes a walk every evening after dinner to lower his blood sugar; I join him often; see the Journey for more Type2 diabetes lifestyle tips.

I’ve recently discovered something that makes my favorite Meatloaf topping very special and easy. It’s Italian tomato paste in a tube. You just squeeze out what you want – I like to make squiggles that melt and spread while cooking. Instead of opening a can and only using a small amount and the remainder then usually sits in my fridge and I forget about- yes, it goes bad and I throw out once I notice it!

INGREDIENTS (2-3 servings, plus leftovers)

  • 2-21/2 lbs ground turkey (I prefer thigh only as it’s juicier); or a ground beef/pork mixture
  • 1/2 large or 1 medium onion, chopped fine
  • 1/3 cup Cremini mushrooms, chopped fine (optional)
  • 1 8 oz can tomato sauce
  • 2 slices whole grain bread
  • 1 egg, beaten
  • Italian tomato paste for topping
  • Thyme, and/or salt-free seasoning/pepper to taste

TO DO:

1. Mix turkey or meat with chopped onions, beaten egg and spices- I use my hands.

2. Sauté mushrooms in butter; after they’re browned (about 6-7 minutes), let Cool

3.  Add mushrooms to mixture. Set aside

4. Mix tomato sauce with bread in a bowl- mash with fork til completely mixed and bread is soft.

5. Combine all in a bowl- best using hands again.

6. Put meatloaf mixture in a loaf pan prepped with an oil spray; Pam or olive oil spray works fine.

7. Squeeze tomato paste on top

9. Bake at 375 for 40 minutes. Turn oven off and let sit inside for another 10-15 minutes.

10. Serve with your favorite whole grains and a great salad – this is a delicious one with goat cheese, persimmons and greens.

Enjoy!

www.type2delicious.com

Sautéed Squash with Secret Sauce

A variety of squashes and onion

A variety of squashes and onion ready for sautéing

It’s starting to be fall in Santa Cruz – there’s a chill in the air, although we’re still enjoying the last of Indian summer. (Actually, September/October is our real summer- June, July and August are usually foggy and cool here by the ocean); except this summer which was unusually warm— say global warming anyone?

A mix of squash, onion and ketchup sautéed in pan

Delicious sautéed squash and onion dish

Sautéed squashes and onion with ketchup

German Secret Sauce

Which brings me to this recipe for your remaining summer zucchini/squash harvest – plus what’s still available at farmer’ markets. You can use any type of soft skinned winter squashes just as well. This family favorite is a great side dish for roast chicken, broiled fish or almost anything you serve.

I first enjoyed this recipe when I was visiting my mom’s cousin Erica in LA in the eighties. My mom and her cousins Hans and Erica were born in Germany- escaped here during the war. Erica was an excellent cook. This dish surprised me as I had no idea that the “sauce” was nothing but ketchup, and that ketchup is a mainstay of  German cooking!

This is a very easy to make dish with a rich, satisfying taste. It always comes out delicious. You can use any combination of squash and onions you like.  I make it for company and let them guess what is in the sauce- so far no one has figured it out!  But now you know!

German Squash with Secret Sauce

INGREDIENTS

  • 5-7 squashes- your choice (I like to vary the colors- using yellows and greens)
  • 1 large onion plus 1-2 cippolini onions if you like
  • 1-2 Tbsp. Olive oil
  • Salt-free seasoning, pepper; or use salt if you can
  • Fresh chopped herbs- thyme or marjoram are my favorites for this

TO DO: (serves 3-4 or 2 with leftovers)

1. Chop onions into 1/2 “ pieces

2. Chop squashes in approximately 1/2 pieces also- they can be sliced but the way Erica made it they were chopped

3. Heat oil on med high heat in large sauté pan; add onions and sauté until just brown- 5-6 minutes

4. Add squashes to pan, and spices; sauté 3-4 more minutes uncovered- cover for about 5 more minutes til tender

5. Add 1/2 cup ketchup—sauté another 2-3 minutes; taste and add more if you like

That’s it! I’m sure you’ll be surprised at how rich tasting this is! Thanks Erica!

Serve as a side dish; and, as we usually have, a crisp green salad with a tart, lemony vinaigrette–see previous Salad posts for the vinaigrette recipe: https://wordpress.com/post/type2delicious.com/1075

Enjoy!

www.type2delicious.com