Sunday Breakfast Sweet Potato Frittata

breakfast-frittata_web

 

The point of this blog is not to give medical information — but to share some of the foods and recipes we’re creating as well as modifications we’ve made to recipes from other sources; I intend to give credit where credit is due.

I also welcome you to share your own recipes and meal suggestions for diabetes as well as high blood pressures; (mainly with limited salt– of course, it can be added at table which is what I do if I have the need).

Now to get into the heart and sole; yes, fish is a staple.

I’m going to start with a breakfast recipe; will get to salads, lunch or snacks and main dishes. Please share your breakfast favorites!

SUNDAY BREAKFAST FRITTATA with sweet potatoes

INGREDIENTS

  • Serves 3-4 (all ingredients can be doubled for additional servings and/or leftovers)
  • 6- 8 eggs beaten, (fresh as possible- we’re lucky as we buy from a friend who has chickens so the yolks are golden orange)
  • 1–2 sweet potatoes or yams, washed and chopped in 1/4 ” cubes with skins – your choice (I’m a fan of the Japanese sweet potatoes, my partner loves the redder flesh jewel yams– you might know that sweet potatoes or yams are counterintuitive as they are way lower in glycemic index than other types of potatoes; white, yellow, red, ok, purple–sweets are a better choice).
  • 2-3 zucchini, chopped
  • 1/2 lb cremini mushrooms sliced (you can use button but cremini are more flavorful)
  • 1 small red or yellow pepper chopped
  • 1/2 large or 1 med yellow onion chopped
  • Salt-free Seasoning such as Mrs. Dash’s or Spike
  • 1 tablespoon Thyme (fresh) or 1 tsp. dried
  • 2-3Tbs. Olive oil
  • 1-2 small pats butter
  • Cheese for grating
  • Optional: pre-cooked chicken sausage, chopped or sliced

TO DO:

1. Heat butter and olive oil on med heat in large pan, add chopped sweet potatoes, cook -stirring and flipping with spatula til all sides are crisp and insides are tender -about 15 min. (You can cover for the first 5 minutes or so on lower heat, being careful not to burn.) Then uncover and finish on med heat.

2. In a separate pan or skillet, add about a Tbsp. of the oil and cook the onion til transparent.

3. Add the pepper and mushrooms to the onions. Sauté til tender, then add the zucchini and sauté another 5-7 minutes (adding more oil if necessary).

3. If adding sausage, heat in oven or separate pan–(I like to be somewhat efficient about clean up -so would heat in the oven on foil or foil-lined baking sheet.)

4. Cover the potato base with the vegetables (and sausage).

5. Season with thyme and salt free seasoning (and/or salt and pepper if no blood pressure issues).

6. Beat the eggs (add a tsp. of cream or milk – I think it makes them beat smoother). Cover the vegetable/( sausage)/potatoes with the eggs.

7. Let set a few minutes, then turn down to low heat. Use a spatula to go around the edges, and also make holes in the mixture- until it is cooked but not hard–to a custardy consistency.

Grate cheese of your choice on top; (we love Midnight Moon-great for grating (<*).
It’s a semi-hard goat cheese made in Holland, from Cypress Grove Creamery, http://www.cypressgrovechevre.com.

Remove from heat and let set for 5-6 minutes. Serve in wedges.

www.type2delicious.com

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Moroccan Chicken and Vegetables

healthy-moroccan-chicken-vegetables

Moroccan chicken and veggies

 

This is my version of a recipe I originally saw in Sunset Magazine. I made the Sunset-as-was recipe first and found it somewhat boring. I now add a more intense spice flavor, with cumin, cinnamon and turmeric; spices that also are supposed to help with blood pressure, plus we like the taste.

This dish is a two- step process, as you brown the chicken first, but still quite easy and very satisfying. I serve it over brown rice to sop up the juices. (Rick only eats 1/2 cup, but enjoys every grain!)

By the way, we like leftovers, so we make more than what the two of us eat in one meal; if you do too, this recipe serves 3-4. Of course, you can make amounts as you like.

As usual, we also have a green salad with a vinaigrette. My parents were European so I still carry on the habit of eating my salad after the main course, which is even more delicious as I think I enjoy the tastiness more as a “finish” to my meal.

Note: This dish could be made with leftover turkey from your holiday meal. Even simpler; just cook the vegetables, add chunks or slices of turkey, spices, lemon, and heat for 5-10 minutes. Just thought of it as I’m making a turkey for our families’ get together Christmas Eve, and may make this for Christmas Day.

Enjoy! And happy holidays!

Moroccan Chicken and Vegetables

INGREDIENTS

  • 6-8 chicken thighs (I skin and defat them before cooking); also don’t rinse them as it’s been found to spread any bacteria that may be on them. Cooking kills the bacteria.
  • 3-4 peppers, sliced or julienned (I don’t like green, so I use red, orange and yellow- plus they look pretty)
  • 3-4 carrots, sliced in 1/2 ” rounds
  • 2 med or 1 large onion, chopped
  • 2-3 Tbsp olive oil
  • flour for dusting chicken
  • 1/2-1 tsp cumin
  • 1/2-1 tsp turmeric
  • 1 tsp. cinnamon
  • salt free seasoning, pepper; or use salt if you can
  • 1-2 Tbsp juice plus grated rind (yellow only as the white is bitter)
  • 3/4–1 cup white wine
  • ground red pepper or cayenne to taste and dust on top before serving (or use paprika)

TO DO:

1. Shake chicken thighs in a bag with flour and salt/salt free seasoning and pepper

2. Heat olive oil in large skillet; add chicken thighs in single layer. Brown on one side for 5 minutes; turn and brown second side 5 minutes.

3. In Dutch oven, sauté peppers, onions and carrots in 1-2 Tbsp olive oil. Add 1/2 of the wine. Cover and simmer for 15 minutes.

4. Add chicken on top of vegetables.

5. Add rest of wine to skillet. Scrape chicken drippings in skillet and add mix to Dutch oven.

6. Add spices and lemon juice/rind.

7. Cover and simmer for 20 minutes; (check meat for doneness– meat should not be red or pink).

Serve over brown, wild rice or other whole grain of your choice, and a crisp green salad with a tart, lemony vinaigrette.

www.type2delicious.com

Eggplant Cheese Bake

healthy-eggplant-cheese-bake,

 

If you’re a fan of Eggplant Parmesan, but want to lower the calories and carbs, this is for you. The key is baking and not breading the eggplant. We also use non-dairy cheeses but that’s not a carb issue.

This dish is easy to make; scrumptious, rich tasting and especially satisfying on a cold night with a good glass of chianti and a fresh green salad.

Also we love eggplant in almost any dish. This is a favorite.

By the way, Rick is doing very well with his reduced carbs, exercise, including walks after dinner, and lots of veggies and fruits. He’s actually in pre-diabetes stage, but intends to keep up the healthy habits. So far no meds necessary!

Eggplant Cheese Bake (type of Eggplant Parmesan)

INGREDIENTS

  • 1-2 eggplants (choose ones that are full and glossy, deep purple colored)
  • 32 oz. jar of marinara sauce (make your own from canned or fresh tomatoes, garlic and olive oil, or buy prepared – I’m a fan of Mezzetta’s sauce for this dish.)
  • 1/2 lb. cheese in slices (we use Dayna’s non-dairy Jack but if no dairy issues use mozzarella or regular Jack)
  • cheese for grating (again, goat Midnight Moon* or regular Parmesan)
  • Optional- 2-3 tsp Breadcrumbs for topping
  • 1-2 Tbsp olive oil

TO DO:

1. Wash and slice eggplants into 1″ rounds; preheat oven to 400.

2. In a bowl, shake eggplant slices with 1 Tbsp olive oil.

3. Lay parchment on baking sheet and lightly spray with olive oil. Arrange eggplant slices on parchment in single layer.

4. Bake eggplant for 20 minutes until almost tender.  Remove from oven.

5. In a 9×13 casserole (I use Pyrex); spread about 1/2 cup of marinara sauce.

6. Make a stack base of eggplant in a single layer on top of the sauce, usually 6-8 slices.

7. Top each eggplant slice (stack base) with a slice of cheese, grated cheese and a dollop of sauce.

8. Continue the stacking, cheeses, sauce process until all eggplant is used; top dish with sauce, grated cheese and, if you like, about 2-3 tsps breadcrumbs.

9. Bake for 30 minutes until bubbling and cheese is melted.

Remove from heat and let set for 10-15 minutes. Serve at least one stack per person.

* http://www.cypresscreamery.com

www.type2delicious.com

Steamed Veggies, Brown Rice and Cheese/Casserole (Double Duty)

diabetes-friendly-steamed-veggie-casserole

 


Type2Delicious #4 Steamed Veggies/Casserole (Double Duty)

A delicious dish Rick introduced me too is a compilation of vegetables, brown rice and cheese, which we first serve as fresh steamed veggies and rice and then bake leftovers into a casserole. As usual, amounts and choices are arbitrary – these are what we like. For the casserole we actually kind of throw in whatever we have left over; including once a few sweet potato fries.
Dish 1:
STEAMED VEGGIES, BROWN RICE and CHEESE
INGREDIENTS:
  • Cauliflower 1 whole, broken into flowerets
  • Broccoli (1-2 bunches), peeled stalk and broken into flowerets and 1/2 ” stalk pieces
  • Red or yellow pepper (1-2); I confess that I’m not a green pepper fan, but go ahead and add if you are.
  • Zucchini and yellow squash, (4-5) chopped into 1/2 ” pieces
  • Carrots (3-4) chopped 1/2″ pieces
  • Mushrooms (1/2 lb.) Cremini are our go-to for this. Sliced.
  • 1 yellow onion chopped
  • Brown rice (I like Lundberg wild and brown rice mix)
  • Soy Jack cheese and goat cheese for grating (would be good with other cheese such as cow’s milk cheddar or Gouda, but Rick doesn’t eat dairy). We like Dayna, a brand of soy cheese and the Midnight Moon, our favorite goat grating cheese from Cypress Grove Creamery.*

TO DO:

  • Cook the rice according to package directions, approx. 45-50 minutes
  • In a large pot first steam the peppers, carrots and broccoli for approx. 10 -12 minutes, til they are tender but still firm
  • Remove the first batch of vegetables into a large bowl
  • Add the cauliflower, mushrooms and onions to the steamer. Steam for 10 minutes
  • Add the zucchini and yellow squash and steam an additional 10 minutes
  • Add the first group of steamed veggies back to the mix
  • Serve veggies over rice in large bowls
  • Grate the cheeses on each serving
  • Optional; serve with your favorite Thai peanut sauce, Siracha, soy or Tamari sauce
Dish 2:
VEGGIE CASSEROLE
INGREDIENTS:
    • You guessed it- leftover veggies (plan to have them)
    • Leftover rice–(plan again)
    • 2 large eggs, beaten
    • Optional; add chopped chicken apple sausages
    • Herbs such as Herbs de Provence, Thyme or Marjoram; (I don’t recommend Rosemary or Basil, as their strong flavor will overwhelm this subtle tasting dish)
    • 1/2 lb soy Jack cheese, regular cheddar, Gouda, Swiss, etc.; (use your favorite or a mix for flavor variation) shredded
    • Cheese for grating

TO DO:

  • Spray olive oil on a 9×13 casserole dish (I use Pyrex or Corning Ware)
  • Preheat the oven to 375 degrees
  • Mix veggies and rice, in a large bowl
  • Mix in the eggs
  • Mix in the cheese
  • Mix in optional sausages
  • Spread evenly onto the casserole dish
  • Grate cheese on top ( Parmesan, Midnight Moon, your choice)
  • Bake for 40-45 minutes until hot and bubbly and brown on top

I serve both dishes with a green salad, usually with an olive oil/lemon vinaigrette; often including a small head of crushed garlic in the dressing; still subtle but tangy.

Salad with Goat Cheese, Persimmons or Pears and Mustard/Garlic Vinaigrette

salad with persimmons, endive and greens

Persimmon and Endive Salad–salad with persimmons, endive and greens

By the way, the “Follow” button is now at the top of the left side area–just click on the icon that looks like a file folder–much easier to find I hope. Please tell your friends and family who may benefit from the blog to follow it to get the latest recipes and tips. (Any problems with Following, please email me at susan2del@gmail.com) Thanks!

Salads are a big part of our diet, especially in summer. We have them at the end of almost every dinner, with many types of  dressings; (my parents and grandparents who lived with us were European, and this was what we did–I still do as I find it is a great savory way to end a meal–plus no big need for a heavy dessert). One dressing I made recently is a variation of classic vinaigrette. This dressing makes enough for a large salad to serve 3-4 (or 2 major salad lovers).

We like the taste contrast of fruit and a bitter green, such as endive and arugula, with this tangy, mustard/garlic dressing. This salad can be a main dish if you add grilled chicken (leftover from your barbecue) or really good topped with grilled or roasted salmon.

Amounts aren’t exact- use your own taste as a guide; for example, not everyone likes as much garlic as we do.
SALAD WITH PEARS/PERSIMMONS AND GOAT CHEESE
INGREDIENTS
  • 1/2 to 3/4 head of red butter lettuce; washed, spun and torn
  • 1/3 cup of endive, arugula, and/or frisée (you can substitute any local greens you have but we like this combo)
  • 1 small pear, and/or fuyu persimmon,sliced thin (depending what’s in season)
  • 1 avocado sliced into approx. 1/2 ” cubes
  • 1/2 red onion, sliced thin or chopped
  • Shred goat cheese such as goat Gouda ( any type) or Midnight Moon* on top
  • 2-3 tsps Chopped toasted pecans or sliced almonds (optional)

(Tip from caterers: add dressing to lettuces and toss, then spread other ingredients on top so that they don’t all fall to the bottom before serving.)

* a semi-hard goat cheese made in Holland, from Cypress Grove Creamery, www.cypressgrovechevre.com.

DELISH MUSTARD/GARLIC VINAIGRETTE

INGREDIENTS

  • 1/3 cup olive oil
  • 1/4 cup walnut oil (just a small amount adds a subtle nutty flavor)
  • 1/4–1/3 cup white wine vinegar; to taste
  • 1 Tbsp. crushed garlic; 3 cloves crushed *
  • Juice of 1/2 lemon
  • 1 tsp. Dijon or Mendocino mustard**
  •  Salt-free spice like Mrs. Dash’s; Pepper to taste
Whisk all ingredients (or shake in a jar)
* Cook’s Illustrated Magazine tip for crushing small amounts of garlic:
Smash heads with flat of a chefs knife to peel, cut off ends; rub the peeled heads between the upside down tines of a fork; then crush the larger pieces with the fork to yield crushed garlic.
**http://www.mendocinomustard.com
Enjoy!

Sunday Breakfast Sweet Potato Frittata

breakfast-frittata_web   Breakfast Frittata

Welcome to Type2 Delicious!

When my partner was recently diagnosed with type2 diabetes, (and high blood pressure), he was pretty depressed and upset, especially as he was used to eating pasta, muffins, and starchy vegetables including potatoes and sweet corn, plus occasional sweet desserts.
(Note: all “better choice” statements in this blog are in context of my partner’s diabetes and are not intended as medical recommendations.)

Luckily we also normally (pre-diagnosis) ate lots of green salads and vegetables such as asparagus, zucchini, other squashes, carrots, kale, chard, etc. and mainly good fats including avocado and olive oil. But we now have to pay attention to different ways of eating.

The point of this blog is not to give medical information — but to share some of the foods and recipes we’re creating as well as modifications we’ve made to recipes from other sources;
(I intend to give credit where credit is due).

We went to a diabetes workshop (pretty comprehensive–two 3-hr. sessions) that taught us several new things about diabetes and food.

One common misconception is that whole grains don’t count as carbs. Actually any type of carbohydrates, whole grain included, can cause blood sugar increases, therefore need to be monitored and quantity reduced; for example, only 1/2 cup of many cereals is the recommended “dose.” Actually it’s not simply what you eat but also the amount at one time and high concentration of carbs and sugars which can cause a spike in blood sugar.

But there is a definite advantage of whole grains in that they take longer to be digested and introduced into the blood stream, as they have additional fiber, whereas refined carbs, such as white flour, are almost immediately transferred into blood sugar. Also the type of sugars don’t matter, including fructose, honey, white sugar, etc., although again, whole fruits (sugar bearers though they are) have an advantage in that they are more slowly digested and have fiber, which again slows down the blood sugar process.

Actually it’s not simply what you eat but also the high concentration of carbs and sugars at one time which can cause a spike in blood sugar.

We learned you can eat pretty much what you want in small quantities, however, it’s optimum to spread out carbs (including fruits) into smaller portions eaten at intervals. Also eating protein and “good” fats such as olive oil with carbs is recommended as this also slows the process of blood sugar production.

Some other tips we learned:
Eating some light protein like nuts before going to bed is a good thing as it reduces blood sugar production overnight, especially if you eat dinner early and it’s a long time between your last meal of the day and breakfast.
Walking after eating a carb meal even for 10 minutes or so can reduce blood sugar by 30 points or more.
There’s a whole blood sugar point system; check it out with your doctor or a dietitian if you’re concerned you might have diabetes, and/or have questions about any of this information.
I also welcome you to share your own recipes and meal suggestions for diabetes as well as high blood pressure (mainly with limited salt– of course, it can be added at table which is what I do if I have the need).

It’s still a day to day task- I admit that preparing recipes which primarily feature vegetables often means lots of preparation; thoughtful planning, shopping, chopping, etc. One thing I try is to make enough quantities of dishes, especially complicated ones, so we have at least two meals. And yes, sometimes when the meal prep gets too much, we opt for a roast chicken from the grocery store with a simple salad and some leftover grain if we have prepared it the previous evening. If not, we might make something quick and easy like quinoa — 15 minutes cooking time.

Again, limited quantities of the carb no matter what type. We have pretty much given up white rice and regular pasta– and really haven’t gotten into whole grain pasta — we did it once; problem, though, as it was very tempting once sauced and was tough to limit quantities….sigh.

Now to get into the heart and sole (yes, fish is a staple).

I’m going to start with a breakfast recipe; will get to salads, lunch or snacks and main dishes. Please share your breakfast favorites!

SUNDAY BREAKFAST FRITTATA with sweet potatoes

INGREDIENTS

  • Serves 3-4 (all ingredients can be doubled for additional servings and/or leftovers)
  • 6- 8 eggs beaten, (fresh as possible- we’re lucky as we buy from a friend who has chickens so the yolks are golden orange)
  • 1–2 sweet potatoes or yams, washed and chopped in 1/4 ” cubes with skins – your choice (I’m a fan of the Japanese sweet potatoes, my partner loves the redder flesh jewel yams– you might know that sweet potatoes or yams are counterintuitive as they are way lower in glycemic index than other types of potatoes; white, yellow, red, ok, purple–sweets are a better choice).
  • 2-3 zucchini, chopped
  • 1/2 lb cremini mushrooms sliced (you can use button but cremini are more flavorful)
  • 1 small red or yellow pepper chopped
  • 1/2 large or 1 med yellow onion chopped
  • Salt-free Seasoning such as Mrs. Dash’s or Spike
  • 1 tablespoon Thyme (fresh) or 1 tsp. dried
  • 2-3Tbs. Olive oil
  • 1-2 small pats butter
  • Cheese for grating
  • Optional: pre-cooked chicken sausage, chopped or sliced

TO DO:

1. Heat butter and olive oil on med heat in large pan, add chopped sweet potatoes, cook -stirring and flipping with spatula til all sides are crisp and insides are tender -about 15 min. (You can cover for the first 5 minutes or so on lower heat, being careful not to burn.) Then uncover and finish on med heat.

2. In a separate pan or skillet, add about a Tbsp. of the oil and cook the onion til transparent.

3. Add the pepper and mushrooms to the onions. Sauté til tender, then add the zucchini and sauté another 5-7 minutes (adding more oil if necessary).

3. If adding sausage, heat in oven or separate pan–(I like to be somewhat efficient about clean up -so would heat in the oven on foil or foil-lined baking sheet.)

4. Cover the potato base with the vegetables (and sausage).

5. Season with thyme and salt free seasoning (and/or salt and pepper if no blood pressure issues).

6. Beat the eggs (add a tsp. of cream or milk – I think it makes them beat smoother). Cover the vegetable/( sausage)/potatoes with the eggs.

7. Let set a few minutes, then turn down to low heat. Use a spatula to go around the edges, and also make holes in the mixture- until it is cooked but not hard–to a custardy consistency.

Grate cheese of your choice on top; (we love Midnight Moon-great for grating (<*).
It’s a semi-hard goat cheese made in Holland, from Cypress Grove Creamery, http://www.cypressgrovechevre.com.

Remove from heat and let set for 5-6 minutes. Serve in wedges.

www.type2delicious.com