Category / Healthy cooking for Type2 Diabetes

by susanb181

Vietnamese Bean Sprout Salad

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Vietnamese Bean Sprout salad

Asian bean sprout salad with carrots in a green bowl

Vietnamese Bean Sprout Salad

The spring weather here in Santa Cruz is making me crave salads. One I made recently is this very tasty salad with flavors that remind me of the fresh, delicious, inventive foods we enjoyed on the amazing Vietnam journey we took a few years ago. This salad is made with simple ingredients; fresh bean sprouts, green onions and carrots. But it’s the dressing that gives it the sweet, tangy goodness that makes you want to lick your plate!

As I’ve used previously, the sweetness comes from Xylotol, a low carb sweetener made from hard wood. It’s easily obtainable at most grocery stores that offer organic foods, such as Whole Foods and New Leaf, a local NorCal chain.

This recipe is modified from a cookbook we got in Vietnam–“Vietnam Cooking made easy.” (Although many of the recipes really aren’t that easy- this one is!)

INGREDIENTS (serves 3-4)

Vietnamese pickled bean sprout salad

  • 1lb. fresh bean organic sprouts, rinsed (caution: be sure the bean sprouts can be safely eaten raw. Those bought in Asian markets may have a warning that they must be only eaten cooked. Don’t use those for this salad!)
  • 2-3 spring onions, rinsed and cut into 1 ” lengths
  • 1-2 small carrots, scrubbed and cut into matchsticks to yield 1 1/2 cups

Dressing

  • 3/4 cup white vinegar (I use standard white vinegar and add a few Tbsp. of white wine vinegar.)
  • 2-3 Tbsp. Fish sauce (Thai is ok; it’s often easier to obtain then that made in Vietnam.)
  • 2 Tbsp. Xylotol
  • 1 cup water

TO DO

  1. Rinse bean sprouts and set aside to dry for approx. 1/2 hr.
  2. Combine sprouts, carrots, green onions in salad bowl and refrigerate.
  3. In a saucepan, bring the Dressing ingredients to a boil over medium heat, then reduce heat to low and simmer for 2-3 minutes to dissolve the Xylotol.
  4. Remove from heat and let cool.
  5. Dress the salad and let marinate for at least 1 hour.
  6. Drain excess liquid before serving. (You can use the dressing excess to marinate chicken or fish.)

Optional: serve with chopped cilantro.

Enjoy!

 

 

by susanb181

New Tuna Salad

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In the previous post I told you about the delicious lunch combo and gave the Lemony Kale Salad recipe.

Now here’s the 2nd half; the New Tuna Salad recipe. What’s new about it? If you’ve followed Type2delicious for awhile you may remember “Rick’s Chicken Salad,” chock full of carrots and other good things; you can find in previous recipes under “Light and Tasty Lunches.” This time I added hummus to the salad mix, along with a dollop of Mayo, carrots, red onion and spices, and of course, fresh lemon juice.

You can serve the tuna salad on a bed of romaine lettuce or a slice of whole grain toast, depending on your dietary needs; of course, the lettuce base is ideal for low carb diets.

This is a perfect lunch dish to enjoy when the weather cooperates and you can eat al fresco, as we do in our “Cafe Baxter,” named for our cat who likes to rest on the chairs in the CA sun.

Our backyard Cafe!

Our backyard Cafe!

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Baxter on his favorite cafe spot.

INGREDIENTS

New Tuna Salad ( serves 2-3)

  • 1 can solid Tuna (I use water packed but oil is ok too-up to your dietary needs and likes)
  • 1-2 carrots, chopped fine
  • 1/3 cup red onion, chopped fine
  • 1/2-1 celery stalk, chopped fine.
    • 2-3 tsps. sliced toasted almonds or pine nuts (I use Trader Joe’s pre-toasted unsalted sliced almonds.)

Dressing

  • 2-3 Tbsp. Lemon juice (or more – to taste)
  • 1/3 cup hummus, any flavor; (I tried tomato basil hummus and liked it, also a lemon garlic one was delicious.) You can add a bit more once you mix the dressing with the tuna to get the consistency you like.
  • 1-2 Tbsp. Mayonnaise; Best foods (or Hellman’s) light is my favorite.
  • no-salt spices of your choice, including lemon pepper

TO DO

  1. Combine/mix dressing ingredients; I use a small wisk to mix well.
  2. Combine Tuna and veggies in medium size bowl.
  3. Combine Tuna salad and dressing, and refrigerate for at least 1/2 hour.

Optional: Top with chopped cilantro, dill or chives

Enjoy!

 

 

by susanb181

Lemony Kale Salad and New Tuna Salad

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A delicious lunch combo

A delicious lunch combo

We are lucky in CA to have warm days in April that beg for outdoor eating “al fresco.” We take advantage when we can and enjoy these two delicious salads together; crunchy kale with a tangy lemony dressing along with our favorite tuna veggie salad. This time I added hummus to the tuna, along with Mayo, carrots, red onion and spices, and of course, fresh lemon juice.

You can serve the tuna salad on a bed of romaine lettuce or a slice of whole grain toast, depending on your dietary needs.

First comes the Lemony Kale Salad recipe; the Tuna to come. Stay Tuned!

INGREDIENTS

Lemony Kale Salad (serves 2-3)

  • 2 cups baby kale, washed and torn into bite sized pieces
  • 1/3 cup sprouts ( your choice)
  • 1/2 small red onion, sliced thin, approx. 1/3 cup
  • 1/4 cup pumpkin seeds or pita nuts or a combination

Dressing

  • 2-3 Tbsp. Lemon juice (or more – to taste)
  • 1/3 cup olive and/or walnut oil; (it’s  expensive but really adds flavor– you can add just a Tbsp. with the olive oil if you like)
  • 1 tsp. Dijon mustard
  • no-salt spices

TO DO

  1. Combine/mix salad dressing ingredients and let sit for 10-15 minutes.
  2. Combine kale and sprouts and onion in salad bowl.
  3. Brown seeds/ nuts in skillet or bake 350 on cookie sheet for 10 minutes – let cool.
  4. Dress salad and sprinkle nuts/seeds on top.

Optional: grate semi hard goat cheese, such as Midnight Moon, Trader Joe’s White Goat Gouda or regular Parmesan on top

Enjoy!

 

 

by susanb181

Fruit Dessert with low carb Raspberry Sauce

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Fresh local winter citrus, kiwi and berries

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Tastes just as good as it looks!

One legitimate lament of diabetics and other carb conscious folks is the lack of sweets and desserts in the diet. One solution I’ve found is making desserts with fruit and using a sugar substitute called Xylitol to add sweet flavor with limited carbs; (the label states that it is “75% fewer carbs than sugar” with “40% fewer calories”). There are 4 gms of carbs per tsp. and 10 calories. (Note: I have no relationship with any Xylitol manufacturers or distributors.)

I use it sparingly in any case, but it definitely makes desserts such as this delicious fruit plate with raspberry sauce taste wonderfully satisfying. It’s also so pretty- a real party pleaser! *

I also use Xylitol in my fresh applesauce; recipe to come.

INGREDIENTS (serves 4-6) (you can use almost any fruit of your choice- this is a winter version featuring local, fresh ripe citrus)

  • 3-4 oranges, your choice (for maximum color, I like to use a combination of Cara Cara, blood oranges and sometimes a Navel.)
  • 1-2 tangerines
  • 1-2 Kiwis
  • 1/2 cup blueberries
  • 1/3-1/2 cup raspberries

SAUCE:

  • 1 bag frozen raspberries
  • 1 Tbsp. Lemon juice
  • 1-2 Tbsp. Xylitol
  • 1-2 Tbsp. Rum or Cognac or water

TO DO

  1. Make the sauce first so the flavors can meld.
  2. Pour the frozen raspberries into a deep sided mixing bowl. Let sit for 1/2 hr. to thaw slightly or thaw 3-4 minutes in a microwave. They should still be somewhat frozen.
  3. Add rum, cognac or water and Xylitol.
  4. Using a hand mixer or stick immersion Mini pimmer, mix til the consistency is thick but liquid enough to pour; somewhat the consistency of Hollandaise sauce. Add lemon juice and additional liquid in small amounts if needed.
  5. Peel and slice fruit into rounds. (Obviously not the berries (<*)
  6. Lay fruit in a circular pattern on a large round, preferably glass, plate or platter. Start with larger pieces, then smaller on top, (I like the Kiwii rounds on the top of the orange pieces), with edges overlapping. Finish with berries as a garnish.
  7. Serve with sauce; I add a bit over the plate and offer the rest of the sauce in a gravy dish with a small ladle.

* I’ve produced a video demonstrating making this dessert; to be featured soon on the blog. Stay tuned!

This has been the hit of any parties I’ve brought it too. Hopefully you have the same experience!

Enjoy!

www.type2delicious.com

by Maggie

Easy Winter Vegetable Soup

image image image Hot, tasty vegetable soup 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 40-45 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. ( I also like a dollop of plain yogurt on top.)

Enjoy!

www.type2delicious.com

by susanb181

Fruit Dessert with low carb Raspberry Sauce

Fruit Salad Ingredients
Delicious fresh fruit salad with no-sugar raspberry sauce

One legitimate lament of diabetics and other carb conscious folks is the lack of sweets and desserts in the diet. One solution I’ve found is making desserts with fruit and using a sugar substitute called Xylotol to add sweet flavor with limited carbs; (the label states that it is “75% fewer carbs than sugar” with “40% fewer calories”). There are 4 gms of carbs per tsp. and 10 calories. (Note: I have no relationship with any Xylotol manufacturers or distributors.)

I use it sparingly in any case, but it definitely makes desserts such as this delicious fruit plate with raspberry sauce taste wonderfully satisfying. It’s also so pretty- a real party pleaser! *

I also use Xylotol in my fresh applesauce; recipe to come.

INGREDIENTS (serves 4-6) (you can use almost any fruit of your choice- this is a winter version featuring local, fresh ripe citrus)

  • 3-4 oranges, your choice (for maximum color, I like to use a combination of Cara Cara, blood oranges and sometimes a Navel.)
  • 1-2 tangerines
  • 1-2 Kiwis
  • 1/2 cup blueberries
  • 1/3-1/2 cup raspberries
  • SAUCE:
  • 1 bag frozen raspberries
  • 1 Tbsp. Lemon juice
  • 1-2 Tbsp. Xylotol
  • 1-2 Tbsp. Rum or Cognac or water

TO DO

  1. Make the sauce first so the flavors can meld.
  2. Pour the frozen raspberries into a deep sided mixing bowl. Let sit for 1/2 hr. to thaw slightly or thaw 3-4 minutes in a microwave. They should still be somewhat frozen.
  3. Add rum, cognac or water and Xylotol.
  4. Using a hand mixer or stick immersion Mini pimmer, mix til the consistency is thick but liquid enough to pour; somewhat the consistency of Hollandaise sauce. Add lemon juice and additional liquid in small amounts if needed.
  5. Peel and slice fruit into rounds. (Obviously not the berries (<*)
  6. Lay fruit in a circular pattern on a large round, preferably glass, plate or platter. Start with larger pieces, then smaller on top, (I like the Kiwii rounds on the top of the orange pieces), with edges overlapping. Finish with berries as a garnish.
  7. Serve with sauce; I add a bit over the plate and offer the rest of the sauce in a gravy dish with a small ladle.

* I’ve produced a video demonstrating making this dessert; to be featured soon on the blog. Stay tuned!

This has been the hit of any parties I’ve brought it too. Hopefully you have the same experience!

Enjoy!

www.type2delicious.com

by susanb181

Cheesy Deliciousness!

 

Delish cheese appetizer

Sometimes you just want something decadent and creamy, especially for a special dinner party or celebration. This appetizer fits that perfectly. Also it’s easy to make; low carb, and scrumptious. Be sure to serve it while warm and melty, with whole grain crackers. You’ll be the hit of the party!

 

Ingredients

1  4- to 6-inch round Camembert and/or Brie cheese; (I also use a goat Brie as Rick doesn’t eat cow milk products.) Leave the cheeses at room temperature for at least 1/2 hour before preparing.
1 egg, beaten
1/2 –3/4 cup fresh bread crumbs
4 Tbsp. unsalted butter and/or 1-2 Tbsp. Olive oil
1/2 cup chopped green onion; save some for garnish

Instructions 

Dip the cheese in the egg and then coat all sides with the bread crumbs. (tip: you can lightly sprinkle flour on the cheese before dipping in egg; keeps the batter on better.)

Heat 2 tablespoons of the butter/olive oil in a small skillet over medium heat just until it starts to brown.

Brown cheese on one side, then the other; about 3-4 minutes per side. Remove to a serving plate and keep warm. (I put on a ceramic plate and into a 250 degree preheated oven.)

Wipe out the skillet with a paper towel and add the remaining butter/oil to the skillet. Melt over medium heat and when foamy, saute the onions for 2-3 minutes until soft and starting to brown.

Remove cheeses from oven. Sprinkle sauteed onions over the cheese rounds and serve immediately with crackers. Garnish with a few raw green onions.

Enjoy!

 

by susanb181

Luscious Veggie Eggs

 

Lucious Veggie Mixture

Lucious Veggie Mixture

Eggs underneath the veggies

Eggs underneath the veggies

Sauce Ingredients

Ready to enjoy!i

Ready to enjoy!i

This morning I wanted to celebrate Martin Luther King’s B-Day and serve eggs in a different way. Actually I originally thought of the sauce, my own version of a remoulade, but found we had a variety of veggies in the fridge, including leftover cooked ones, so combined them with gently fried eggs and the sauce.

Rick approved!

INGREDIENTS (serves 2)

  • Approx. 1 1/2 cup Vegetables, chopped fine (I used 1/2 large onion, leftover cooked broccoli, cauliflower, yellow squash, and carrots, 1/3 red pepper, and about 1 cup spinach.)
  • chopped cooked sausage (optional)
  • 2 fresh eggs
  • Olive oil/butter
  •  Goat cheese for grating (optional)
  • Herbs; your choice; I like Herbs de Provence

 

 

  • Remoulade Sauce:
  • 1/3 cup Mayonnaise
  • 1tsp. Dijon mustard
  • 1Tbsp. Ketchup
  • 1 tsp. Capers
  • 2-3 drops Siracha (optional)

TO DO

1. Saute chopped onions in butter/olive oil mix until browned.

2. Add red peppers ( and any other uncooked veggies- I used leftover cooked ones except for the onions, red pepper and spinach); saute until tender, about 5 minutes.

3. Add the remaining cooked vegetables, and spinach. Saute a few more minutes until spinach is tender.

4. Remove veggies to a bowl.

5. Make sauce: combine Mayonnaise, mustard, ketchup, capers. Set aside for serving; (can be made ahead of time)

6. Gently fry eggs; sunny side up. Sprinkle with herbs and cheese if desired.

7. Slide an egg on each plate; top with veggie mix and serve with sauce.

Enjoy!

www.type2delicious.com

by susanb181

Persimmon and Endive Salad

After lots of rich food, cocktails and wines over the holiday rush, parties and family celebrations, I welcome a crisp salad using fresh winter ingredients,  including the sweet taste of Fuyu persimmons, which are abundant during this season. As you probably know, there are two kinds of this golden orange fruit; the Fuyu, which can be eaten raw, like an apple, and the Hayachi, usually used in cooking, as it must be allowed to ripen until soft and mushy, otherwise it is very astringent. See the link below for an overview of persimmons.

For this salad I use the Fuyu and endive, which slightly bitter taste combines well with the sweetness of the persimmon. Add fresh crunchy romaine, some arugula, with a savory, tart dressing based on olive and walnut oil, and you have a salad that is refreshing for a jaded holiday palette and simply delicious.

http://localfoods.about.com/od/persimmons/tp/persimmons.htm

Persimmon and Endive Salad

INGREDIENTS (serves 3-4)

  • 1 romaine lettuce, torn into bite- size pieces
  • 1 cup arugula
  • 1 Fuyu persimmon, sliced into thin slices
  • 1-2 endives, (depending on size), sliced
  • Dressing:
  • 1/3 cup Olive oil
  • 1/4 cup Walnut or other nut oil
  • 2-3 Tbsp. Lemon juice
  • 1/4 cup balsamic vinegar
  • 1-2 Tbsp. Red wine vinegar
  • 1 tsp. Dijon mustard
  • Garnish:
  • 1/3 cup sliced almonds
  • Herbs de Provence
  • Salt free seasoning/pepper to taste

TO DO:

1. Add romaine and arugula in a large salad bowl.

2. Wisk dressing ingredients in a separate bowl or container.

3. Dress and toss the salad greens before adding other ingredients on top, (a technique so that the toppings stay on top–from Rick’s daughter who worked as a catering assistant).

4. Add sliced endive and persimmons on top of dressed greens.

5. Sprinkle with sliced almonds, Herb de Provence and seasonings.

Enjoy!

www.type2delicious.com

healthy-slow-cooker-greek-lamb-shanks
by susanb181

Update on Greek Lamb Shanks

We just made the Greek lamb shanks again, and realize that the cooking time in the slow cooker on “high” needs to be 6 hrs, not 4 as I originally had in my post. Sorry!

Also you can cook this recipe in a Dutch Oven for 2 1/2 hours with great results.

Thanks for your forbearance. (<*