Category / Healthy cooking for Type2 Diabetes

by susanb181

Roast Broccoli

Fresh broccoli mixed with olive oil and spices

Roasted and delicious!

I’m a broccoli fan, but confess I’ve always just steamed it; didn’t think of any other preparation, til now.

We recently had steamed broccoli and received extra in our biweekly farm produce shipment. I was looking for something different than our regular version, and thought, since we love roast cauliflower why not try to roast broccoli?

After checking a few internet sources (to see if this is a crazy idea) I found several recipes which I combined and added to–so thought; here goes!

Rick’s comment; “Why have broccoli any other way?”

(Side note: we read the eulogy Steve Jobs’ sister delivered which mentioned a meal Jobs and his wife served of steamed broccoli with fresh herbs; simple and good. But I must say that roasting adds another level of flavor.)

INGREDIENTS ( serves 2-3)

  • 1 large bunch broccoli
  • 2-3 Tbsps. Olive oil
  • 4-5 cloves garlic, chopped
  • 1-2 Tbsp. Lemon juice, plus 1 tsp. grated Lemon rind
  • No-salt seasoning (Trader Joe’s has a good one; 21 Seasoning Salute) and 1-2 tsps. thyme (or other herb of your choice); I suggest using only one herb to savor the single flavor.

TO DO

1. Preheat oven to 400.

2. Peel all rind from broccoli. (I insist on really peeling it thoroughly–having had unpeeled broccoli–dealing with the tough skin ruins this vegetable experience for me.)

3. Break into flowerets and slice the stalk into 1/2 ” rounds.

4. Mix broccoli pieces with olive oil, lemon, garlic, herb and seasonings.

5. Rub oil on a baking sheet – put pieces face down; make sure each piece is separate on the pan.

6. Bake for 15 minutes – turn pieces over and bake another 10-15 minutes until tender and brown on both sides.

Enjoy!

www.type2delicious.com

by susanb181

My Mom’s Turkey Soup

Chopping celery

My Mom’s Turkey Soup

My mother was a very busy pediatrician who rarely had time to cook; (my grandma lived with us and did most of that. We were very grateful as she was a superb cook.)

Thanksgiving, however, unless there were medical emergencies, was a lovely relaxed time in our house. Mom took advantage of this break to use the turkey carcass to make a delicious turkey soup chock full of vegetables, garlic, wine and chunks of turkey from the carcass. It’s also easy to make and I’ve never had any better!

I made it without noodles, but you could add whole wheat or other whole grain noodles of your choice, as now there is a good selection of these.

INGREDIENTS 

  • 1 turkey carcass, split into halves (or smaller pieces, depending on your pot)
  • 3-4 large carrots, sliced in 1/2 ” rounds
  • 1 cup celery, chopped; using “Cook’s Illustrated” magazine’s technique: wash the celery to the point that you’re using, then instead of tearing off the stalks, cut from the whole (see photo). I’ve found it much more convenient and easy.
  • 1 large onion chopped into 1/2″ pieces
  • 3-4 cloves of garlic- chopped fine. We love garlic; use as many to your taste.
  • 1 cup dry white wine
  • Turkey, chicken or vegetable broth to cover the carcass (approx. 1 quart). I use a combination of turkey broth I make from the giblets and a commercial low sodium chicken stock.
  • 1-2 Tbsp. Olive oil
  • Herbs; your choice, but make one a bay leaf.
  • No-salt seasoning (Trader Joe’s has a good one; 21 Seasoning Salute)

TO DO

1. Heat a large sauce pan, add olive oil. Sauté onions on medium heat until transparent ( approx. 5-7 min.)

2. Remove the onions, add and sauté carrots and celery in the pan. After about 7 minutes add garlic and continue for approx. 2-3 minutes, making sure garlic doesn’t burn.

3. Put the carcass in a large Dutch oven or stock pot, add the vegetables and cover to the top of the carcass with broth.

4. Add wine, bay leaf and other seasoning.

5. Bring to a boil and then turn down to low to simmer for 45 min. to 1 hour, until vegetables are tender and meat falls off the bones; or longer, depending on your timing.

6. Remove the carcass from the pot and strip off the meat- chop and return meat to the soup.

7. Serve with good whole grain toast or noodles.

Enjoy!

www.type2delicious.com

by susanb181

Baked Delicata Squash

Delicata Squash – pretty before baking

Baked Delicata Squash- adult candy!

One of the easiest and most delicious low carb side dishes; and it’s easy to prepare as well.

INGREDIENTS 

  • 2-3 Delicata Squash
  • Olive oil
  • Herbs; your choice
  • No-salt seasoning (Trader Joe’s has a good one; 21 Seasoning Salute)

TO DO

1. Preheat oven to 400.

2. Split the squash lengthwise and scoop out the seeds and pulp.

3. Rub the insides with olive oil and herbs and seasonings.

4. Slice the half squashes into 1/2 inch “moons” – see the photo above.

5. Rub oil on a baking sheet – put slices pulp face down; make sure each piece is separate on the pan.

6. Bake for 20 minutes – turn pieces over and bake another 25 minutes until soft and brown on both sides.

Enjoy!

www.type2delicious.com

by susanb181

Spinach, Mushroom and Fresh Tomato Omelette

Omelette ready to be enjoyed!

Fresh-eggs-spinach-mushrooms-tomatoes-delicious-omelelette

Fresh eggs, spinach, mushrooms and tomatoes make a delicious omelelette

Brunch is one of our favorite meals. On almost every Sunday we relax in the morning, Rick works in the garden and I cook a brunch for both of us. Omelettes are a treat I often make, with a variety of ingredients.

Now that it’s summer and our tomatoes are ripe, I try to include them every time. We also are lucky to have a source of fresh eggs from friends with chickens- the yolks are so golden orange they make a beautiful sight, and taste really different, rich and flavorful.

I always add at least two vegetables to the mix. This omelette has spinach, mushrooms, onions and tomatoes from our garden.

Often we also have chicken sausages, and whole wheat toast (Rick has one slice, and usually I do too); with goat cheese (me) and Almond Butter (Rick) for a satisfying low carb meal. And yes, I have to have my coffee!

Fresh Vegetable Omelette 

INGREDIENTS (serves 2-3)

  • 4-6 eggs, depending on size (we get whatever size our friends’ chickens lay!), lightly beaten
  • 1 cup fresh spinach, washed, and stems removed (I use baby spinach if possible so I don’t bother chopping.)
  • 1/3 large or 1/2 medium onion, chopped
  • Tomatoes, chopped into 1/2″ pieces; I use 1 cup as I love them!
  • 1/2 to 2/3 cup mushrooms- chopped or sliced; your choice (I used fresh Shitake mushrooms this time, but also Cremini, and others that are fresh in the farmer’s market near us.)
  • 2 Tbsp. Butter, 1 Tbsp. olive oil
  • Tarragon, savory and/or Herbs de Provence; salt free seasonings and pepper to taste

TO DO:

1. Melt 1Tbsp. of butter in a medium frying pan, on medium heat. Add the Tbsp. of oil, and when hot, the onions (they should sizzle). Saute until transparent, about 5 minutes.

2. Add the tomatoes, and saute til soft, another 4-5 minutes. (most of the skins will come off – remove some from the pan at this point if you wish)

3.  Rinse the spinach and add to the pan, stirring quickly for 1-2 minutes.

4. Add the remaining butter. Turn the heat to med low or low. Add the beaten eggs and, with a flexible spatula, go under and around the edges of the mixture, until the bottom is firm, about 5-6 Minutes. Fold the omelette over, so that the middle cooks to your liking.

5. Season to taste.

6. Serve with whole grain toast, sausages, etc.– your choice! And, of course, good, fresh, strong coffee!

Enjoy!

www.type2delicious.com

by susanb181

Easy Tomato Salad and Greek Salad 2

Back to Greece for a Greek Salad update-plus a salad with the first tomatoes from our garden-I wait all year for this–tomatoes from the garden can’t be equalled! And of course, low carb and easy to prepare. With such delicious fresh ingredients simple preparation is the best.

diabetes-friendly-Fresh-Tomato-Salad

Simple, delicious, fresh tomato salad

healthy-greek-tomato-salad

Special Greek Salad I made a version of the special Greek Salad I enjoyed in the one (only) high end restaurant. The feta is soaked in olive oil and covered in toasted sesame seeds plus plump capers were added – a delicious variation. Rick loved it! ( see my blog post on “Superb Greek Salad” for more details.)

Fresh Tomato Salad

INGREDIENTS (serves 2-3)

  • 2-3 ripe, fresh sliced tomatoes (depending on size),  per serving
  • Walnut or other nut oil ( I also use Hazelnut oil from Trader Joe’s) or good Greek olive oil
  • Fresh chives cut and sprinkled on top (chives are easy to grow in pots)
  • Fresh ground black pepper and salt-free seasoning if you like

TO DO:

1. Slice tomatoes, put on serving plates

2. Drizzle with oil ( about 2 Tbsp per serving)

3. Sprinkle chopped chives on top

4. Grind pepper, add seasoning if you like

That’s it! So simple and delicious!

Enjoy! www.type2delicious.com

by susanb181

Great Greek Lamb Shanks (Slow Cooker)

greek lamb shanks in the slow cooker

greek lamb shanks in the slow cooker

Yes, another dish inspired by my recent (May 2015) trip to Greece. This one is so delicious and pretty easy to prepare – especially in a slow cooker. When you’re working it is a real treat to have such a prepared dish ready for you! I chopped and prepared everything the day before; refrigerated it in the slow cooker container and set it to slow cook the next day- I added an hour–it took 9 hours as it was cold from the fridge.

Of course, it’s low carb, with lean meat and lots of good veggies. You may know that cooking tomatoes actually increases the lycopene, which may be especially healthy for men; check it out with your doctor or a trusted nutritionist.

Now the recipe:

Great Greek Lamb Shanks

INGREDIENTS- serves 3-4 (with leftovers; depending on size of lamb shanks)

  • 4-6 lamb shanks, Frenched (a butcher will do this for you- it means making a cut in the bone)
  • 1/4-1/2  C flour
  • 2-3 Tbsp olive oil
  • 1 large or 2 med onions thickly sliced
  • 4 cloves garlic, chopped
  • 3 carrots, chopped in 1″ rounds
  • 2 zucchini chopped into 1″ cubes
  • 1 can artichoke hearts (10 oz)
  • 1/2 cup Kalamata olives (more if you like)
  • 1/2- 3/4 cup dry white wine
  • 1 large can (28 oz) crushed Roma tomatoes
  • 1Tbsp fresh chopped or 1tsp dried oregano
  • 1 tsp lemon zest, 1 Tbsp lemon juice
  • Salt free seasoning/pepper

TO DO:

1. Place lamb and flour in large plastic bag and shake to coat.

2. Heat oil in pan and add lamb shanks in batches and cook until browned on all sides. Remove lamb shanks from pan and place into slow cooker.

3. Heat remaining oil and cook onions and garlic stirring until onions are soft.

4. Combine tomatoes, wine, stock, lemon zest, artichokes and olives.

5. Pour liquid mixture over lamb. Add carrots and zucchini, onions and garlic.

6. Cover pot with lid.

7. Cook on high setting for 6 hours or low setting for 8 hours.

8. Stir in oregano, lemon juice, seasoning and pepper just prior to serving. Taste and adjust.

Serve with whole wheat couscous and a Greek salad- natch!

Enjoy! And yes, Oopa!

www.type2delicious.com

by susanb181

Greek Salad Superb

 

traditional greek salad

traditional greek salad

I’ve enjoyed Greek salads for years and thought I knew what they consisted of- a generous bed of iceberg lettuce, tomatoes, red onion, cucumber, green peppers, Kalamata olives, some feta cheese sprinkled on top, with lemon and olive oil dressing. Sounds good (and it is) but what’s wrong with this recipe? Nothing, but it’s not exactly the traditional way.

I recently had the good fortune to visit Greece and was even more fortunate to eat traditional Greek salads in lots of tavernas. Guess what? No or very little (a few leaves) of lettuce. Yes, lots of fresh, delicious tomatoes, crisp cucumbers and green peppers, sweet red or white onion and both green and black Kalamata olives with big flat slabs of feta cheese on top, usually sprinkled with dried oregano. No lemon, but good first press Greek olive oil and sometimes red wine vinegar. Fresh, tasty and of course, healthy- no carbs to speak of. In one (my only) high end restaurant the feta was soaked in olive oil and covered in toasted sesame seeds plus plump capers were added – a delicious variation.

This salad is best with fresh tomatoes and the other vegetables from your garden or farmer’s market. And please use only best quality extra virgin Greek olive oil!

Traditional Greek Salad

INGREDIENTS (serves 2-3)

  • 1-2 ripe fresh tomatoes (depending on size), chopped into 1/2 ” pieces
  • 1/2 green pepper, sliced into thin rings
  • 1 peeled cucumber, sliced into thin rings or chunks
  • 1/2 red or sweet white onion slices
  • 1/2 cup green Greek or black Kalamata olives
  • 1/3 Lb. feta cheese in a flat slab
  • Oregano to sprinkle on top of the Feta
  • Sesame seeds (optional)
  • Capers (optional)
  • 2-3 Tbsp. Greek olive oil
  • 1 Tbsp. red wine vinegar

TO DO:

1. In a large bowl, put cucumbers on the bottom.

2. Add tomatoes, green pepper, onion.

3. Add olives (and capers if you like).

4. If you like, soak feta in olive oil and roll in toasted sesame seeds.

5. Put feta slab on top; pour olive oil and vinegar over the salad; sprinkle feta with oregano.

6. Enjoy! www.type2delicious.com

by susanb181

Greek Chicken a la Crete

chicken with olives artichokes mushrooms

chicken with olives artichokes mushrooms

 

Chicken is such a versatile meat; we enjoy it in many of its iterations from simple roast to this delicious Greek- inspired version chock full of flavor (and healthy veggies).

You can buy pre-cut chicken pieces or buy a whole chicken and cut it up yourself. I like doing it that way as it’s fresher and less expensive. Plus I skin my chickens before cooking as well.

Something I learned is not to rinse chicken in advance of cooking- it just spreads any bacteria. Cooking itself kills whatever is on the poultry. Do clean your knives  (or kitchen scissors, cleavers, etc.) and boards thoroughly with hot water and detergent.

Greek Chicken

INGREDIENTS (for 2-4; 2 with leftovers)

  • 1 chicken, cut into pieces (I like organic “smart” chicken)
  • 1/3 cup olives – green and Kalamata mixed
  • 1 package frozen or 1 large (13 oz.) can artichoke hearts
  • 3/4 lb cremini mushrooms, chopped or sliced
  • 1-2 Tbsp. Olive oil
  • 1/3 cup dry white wine
  • 2-3 cloves garlic, chopped
  • 2-3 Tbsp. Lemon juice
  • 1tsp dried or 2 Tbsp. fresh minced Oregano or Thyme
  • Salt free seasoning/pepper to taste

TO DO: preheat oven to 375 degrees

1. Spread olive oil over chicken pieces in 9×13 baking dish (I use glass, but Corning Ware, ceramic or metal are all good- your choice)

2. Mix  garlic, artichokes, mushrooms and add to chicken.

3. Pour wine and lemon juice over chicken and vegetables.

4. Place olives around chicken/veggies. (artistically of course !  (<*

5. Sprinkle herbs, spices and seasonings on top to taste.

6. Cover with aluminum foil- bake for 25 minutes.

7. Remove foil and bake for 20 minutes longer (stick a knife in joint of a chicken leg- if juice runs clear you’re done)

Serve with whole grains or brown rice and a Greek salad; (recipe to come soon–please follow!)

Oopa! Enjoy! www.type2delicious.com

by susanb181

Best Shrimp Asparagus and Egg Salad

 

shrimp asparagus egg salad

shrimp asparagus egg salad

This salad is a major treat especially on a warm spring day when asparagus are in peak season!

At this time of year, it’s one of our favorite main dinner dishes. Of course, this also makes a delish special luncheon for your very best ladies who lunch. (<*

The ingredients are simple and the preparation pretty easy. The key ingredient is use the freshest you can find!

(If shellfish are a problem you can substitute tuna.)

Best Shrimp Asparagus and Egg Salad

INGREDIENTS

  • 4-5 cups lettuce (your choice, but I suggest at least some Romaine for crunch. Also as you might know, best to tear off leaves and tear up with your hands rather than a knife, especially if not using a whole head. Somehow the knife use makes the remaining lettuce turn brown faster- not sure why–if someone knows the details please let me know.)
  • 1 avocado, chopped or sliced
  • 1/3 red onion, chopped ( not too fine)
  • 1/2 lb. Bay shrimp cooked, rinsed and cooled the little guys)- put in fridge at least 1 hr. Ahead of serving ( I buy them cooked and cooled, but still rinse as they can be salty)
  • 4-6 med Prawns, cooked, peeled and cooled
  • 1 egg, hard boiled and sliced
  • 1/2 lb. Green asparagus, cooked but still crisp, and cooled ( blanched is best– cook until crisp, then dunk right away in ice water to keep the color and crispness). Chop into 1″ pieces, leaving 4-6 spears whole for garnish.
  • Dressing:
  • 1/3 cup olive oil
  • Juice of I lemon ( you can use 1/2 lemon and 1/2 lime if you like)
  • 1/2 tsp. Dijon mustard
  • 2-3 cloves crushed garlic
  • Tarragon, savory and/or Herbs de Provence; salt free seasonings and pepper to taste

TO DO:

1. At least one hour in advance of serving time, boil the egg, let cool or place in fridge ( can be done a day in advance ), when prep time, slice or chop and set aside. ( leave 3-4 round pieces for garnish)

2. Wash, spin and tear lettuce into bite sized pieces, put into serving bowl.

3.  Prepare dressing; add garlic to oil, whisk in juice, mustard, spices and seasonings. ( can be made ahead and re-wisked)

4. Right before serving add Bay shrimp, chopped asparagus, chopped egg and chopped onion to lettuce.

At this point, dress and toss ( this is a trick I learned from a catering assistant, Maggie, my partner Rick’s daughter; dress the basic salad first, then add the toppings/garnishes, so they don’t all sink to the bottom.)

5. Add avocado pieces, whole Prawns, egg slices and asparagus spears for garnish- make it pretty! (see photo or use your own creativity!)

6. Serve with whole grain toast or crackers and cheese and a crisp, white wine if you like–we do!

Enjoy!

www.type2delicious.com

by susanb181

Breakfast egg/veggie/smoked salmon scramble

Mushrooms-spring onions-fresh eggs-smoked salmon

Mushrooms, spring onions, fresh eggs, and smoked salmon

 

healthy-breakfast-scramble-veggies

Chopped Mushrooms and spring onions; ready to cook

Saute onions mushrooms spinach

Saute onions, mushrooms and then spinach.

smoked salmon veggie scramble

Add the beaten eggs– gently cook

Egg/Veggie Scramble with Smoked Salmon

Breakfast, especially on a lazy Sunday, is one of our favorite meals.  For this dish, I added spinach, Cremini mushrooms and succulent chunks of smoked salmon to an egg scramble.

It’s spring and the weather is lovely.  Spring onions are a special treat now in season for a short while. They look like regular scallions with a slightly larger bulb, but they are very different; sweeter and more tender. I use them as often as I can find them at the local farmer’s market or even at the supermarket. (We have a local one that features fresh, local produce.)

I indulged further to serve with basil chicken sausages, and a few pieces of a really sweet tangerine as an accent to the savory flavors of this dish. Low carb and so delicious and satisfying!

INGREDIENTS

  • 3-4 fresh spring onions, chopped, including white bulbs and green stems
  • 1/2 cup spinach, chopped, removing stems
  • 1/2-1 cup Cremini mushrooms, chopped
  • Smoked salmon ( I used about 6 oz. for the two of us), chopped
  • 4 eggs
  • 1 Tbsp butter (I use unsalted, both as it’s my taste preference and for the salt-free aspect)
  • Thyme, herbs de Provence and/or salt-free seasoning/pepper to taste

TO DO:

1. Beat eggs ( I add a tsp. of milk or 1/2 and 1/2- that small amount Rick can tolerate); add seasonings to the eggs, and set aside.

2. Sauté mushrooms in butter; after they’re browned (about 6-7 minutes), add chopped onions and saute until soft, about another 5-6 minutes.

3.  Remove mushrooms and onions to a bowl.

4. Add spinach to the pan; saute briefly, 1-2 minutes until wilted.

5. Add mushrooms and onions back into the pan, and add beaten eggs over the vegetables.

6. Gently cook the mixture, using a spatula around the sides to fold in the mixture as it’s cooking.

7. Cook until barely firm, and serve.

8. Enjoy!

www.type2delicious.com