Quinoa Salad

One of my coworkers brought this salad for a pot luck.  With a couple of quick changes I made it just a little more diabetic friendly.  Thanks Marilyn!

3 cups Raw Broccoli Florets
1 1/2 cup chopped celery
1 cup seedless grapes cut in half
1 can mandarin oranges (drained)
1 large or 2 small shallots small diced
1 cup quinoa cook as directed ..then cooled
1/2 cup chopped pecans

Dressing:
1 cup Mayonaise (made with canola or olive oil)
1/3 cup Agave syrup (can use 1/4 cup splenda if you prefer)
3 tablespoons Apple Cider Vinegar

I added all ingredients (except the mandarin oranges which will break up if not careful), then tossed lightly to blend in dressing.  It is delicious right away, but even better if chilled and allow the flavors to marry.

Easy Peasy healthy summer salad!

Zesty Bean Salad

Or is it Salsa?

You can make half of this recipe or triple it easily.  It is a great side dish with BBQ Chicken or  as a lunch salad.   I often talk about eating bright colors to make food less boring, this is like confetti to your eyes and mouth!   Oh yes, it IS Easy Peasy!

Ingredients:

Fresh:  Roma Tomatoes, 4 nice red ones, diced
            A Bunch of green onions sliced (scallions if you will)
            Fresh Lime:  juiced
            A bunch of cilantro, snip off leaves with scissors to use.

Other:   2 cans of Black beans  (or you can use your favorite beans kidney, white northern, garbanzo etc.)    Today I used one can of black beans and one of dark kidney beans.

Frozen corn equal to one can of beans (I used fire roasted frozen corn)
1/3 cup rice wine vinegar
1 Tablespoon minced garlic
1/4 cup olive oil
1 teaspoon chili powder
1 teaspoon cumin (I use slightly more)
Black pepper to taste
1 Tablespoon Spenda or sweetener of your choice

Rinse and drain the beans (this is an important step!)

In a small bowl mix all of the liquid and spices:  lime juice, vinegar, olive oil, garlic, chili powder, cumin, black pepper, and Splenda (sweetener) and set aside.

In large bowl,  mix all the rest of the ingredients:  Beans, tomatoes, green onions, corn and cilantro.
Pour over liquid ingredients and mix well.

It is ready to eat!  But...oh my,  The next day it is even better and the next if it stays around that long.

If you don't tolerate corn or are on a low glycemic diet omit the corn it is still yummy!

Fish Taco Quick!

Ingredients:

2 pieces of cod  (tilapia, haddock or other mild fish)

Garlic minced  ( I used Happy Diabetic Garlic Happiness)

2 T Olive oil

                                                                                                   

Shredded cabbage or fresh Cole slaw mix

Fresh Mango peeled and sliced

1 fresh lime squeezed or True Lime crystals

 Whole Wheat Low Carb tortillas (small fajita size)

 

In a non stick skillet place garlic and olive oil and heat to medium heat.

Place fish fillets into pan and cook  about 4 minutes a side depending on the thickness of the fish pieces.   When almost done I break up the fillets in the skillet and sprinkle with juice of the lime.  Today I didn’t have a fresh lime so I used True Lime. (great to have on hand)

I peeled and sliced a sweet juicy fresh mango such a brilliant yellow color.

The addition of shredded cabbage (use purple or green or both for color) is traditional addition to fish tacos.  I love the crunch!

Use your imagination!    Add pico de gallo, black beans, green sauce, scallions as examples.

These fish tacos were delicious and so Easy Peasy!! 

Inspired!

I usually don't post other than recipes on this blog; this will be the exception.   I was honored today to meet in person Chef Robert Lewis, the Happy Diabetic Chef at a TCOYD Conference in Tucson today.
Chef Robert is truly an inspiration.    I recommend you going to his website: thehappydiabeticchef.blogspot.com.

If you have the opportunity to attend a TCOYD Conference in your area do!   Sometimes we just need a little boost to carry on, this was just what I needed!

Thank you Chef Robert!  Keep on doing what you do...spreading the love!

Oh yes, garlic chicken for dinner tomorrow!!

Italian Turkey Sausage Pasta

This is one of those "what do I fix for dinner?" ideas, when you feel like hearty comfort food in a healthier way.


Ingredients:  1 lb box Dreamfields Penne Pasta (or whole wheat pasta)
                     1 lb Sweet (or Hot) Italian Turkey (or Chicken) sausage
                     1 yellow pepper sliced
                     1 red pepper sliced
                      2-3 fresh tomatoes cubed
                     1 shallot  chopped (or onion if you wish)
Cook turkey as per package, I usually start off poaching it in water, then browning on all sides.
Bring pasta water to boil and cook to al dente or the tenderness you and your family enjoy.

In another skillet saute peppers, shallot, and tomatoes until soft.
Drain Pasta and put in large serving bowl, top with cooked vegetable mixture and then the sausages.
As a recipe is just a guide, you can add mushrooms, broccoli, zucchini, or other ingredients of your liking!
Serve with a salad, this one has olive oil, dash of vinegar dressing.  EASY PEASY!

Healthy Whole Wheat Banana Nut Bread

OR is it Pumpkin Bread?


I have made this bread three times now with a couple of "tweaks".  Once using butter, once with canola oil and once with unsweetened apple sauce in place of the fat.  All three were delicious and moist.  Of course we know which is the healthier choice, don't we?

Ingredients:

1 1/2 cup whole wheat pastry flour
1 cup of Splenda or sweetener of your choice to equal 1 cup sugar
1/4 cup canola oil or apple sauce
1 teaspoon baking powder
1 teaspoon baking soda
1 egg
1 teaspoon vanilla
3 ripe bananas or 1 1/3 cups pumpkin  (if using pumpkin add 1 tsp pumpkin pie spice)
3/4 cups chopped pecans (small pieces)

Mash Bananas in a small mixing bowl (this is where you would use pumpkin instead)
Add Splenda, Baking Powder, Baking Soda, egg and vanilla (optional pumpkin spice here)
Mix by hand until well blended.  Stir in whole wheat flour and pecans

Pour into a greased and floured bread pan.
Bake 45 minutes or until a toothpick comes out clean.   Bake at 350 degrees F.
Remove from pan immediately and cool on a cookie rack.
Cut 12 slices so you don't over indulge.                                  

One slice is 1 carb serving.  Perfect mid afternoon snack and so EASY PEASY!

Fresh Marinara Sauce for Freezer

Don't you just love the taste of fresh tomatoes, basil and garlic (optional)?  Making your own Marinara Sauce is easy, and you can enjoy that fresh flavor year round.  A few simple ingredients, food processor and freezer bags will be needed.  The bonus is you know exactly what is in your sauce for your creations long past the season.

Oh yes, it's so easy peasy!

Only 3 ingredients needed.

1)  Wash your tomatoes and basil.

Chopped Basil

2) In a large pot, boil water about half way full

3) Make an ice water bath in a large bowl

4) cut basil into ribbons ( I find using scissors the easiest method)

Once the water comes to a boil, drop in the tomatoes and leave about 1 minute.  You may see the skin split open at this point.

Remove the tomatoes and plunge into the ice water bath for another 1-2 minutes.  The skin will now peel off very easily.  I find this step somehow therapeutic.  Slice the tomatoes in half, remove the core and put into food processor with basil, minced garlic (optinal) and pulse just two or three pulses.  Too much processing and you will be left with tomato juice.  Pour into freezer bags and place in freezer for use later.

Hot water bath

Peeled orbs of mouth watering deliciousness !

   

I will use the marinara sauce in recipes long after the tomato vines are just a memory, but the flavor will be as fresh as the day it was made.

Fresh Chicken Pasta With a Twist and a Kick

FLAVORFUL, COLORFUL, OH SO HEALTHY AND BEST OF ALL

IT IS EASY PEASY!

Ingredients for 4 servings (with some leftover)

1/2 pound Spelt Pasta or other 100% whole grain pasta
1/2 pound Dreamfields Pasta
1/4 cup flat leaf parsley (Italian Parsley)
6 Tablespoons grated fresh Parmigiano-Reggiano cheese
1/4-1/2 teaspoon red pepper flakes
1/2 Lemon (you will zest the lemon and use juice.
6-8 grape or cherry tomatoes cut in half
1/2 diced red bell pepper
2-3 baked or poached chicken breasts seasoned with Italian seasoning  (or 4-5 chicken tenders)
2 Tablespoons Olive oil
1-2 cloves garlic minced

You can bake or poach your chicken in advance.  I like to bake my chicken with added chicken stock to keep it moist.  Cut then in 1" cubes.

While your pasta is cooking (per box directions) :  zest the lemon set aside,  squeeze the juice set aside.
In the bottom of a large serving bowl mix olive oil, pepper flakes and lemon juice and garlic.

Drain Hot pasta into bowl with olive oil mixture and toss in cut chicken, parsley, red bell pepper, fresh lemon zest and last the tomatoes.

Top with fresh grated Parmigiano-Reggiano cheese and ENJOY!

Click HERE for Printable Version

BERRY CRISP

Choices of Blueberries, Blackberries, Raspberries and Strawberries, are abundant at the markets.  It just makes my mouth water naming them.  This is a healthier option for a early summer dessert that will make the whole family happy.   The ease of preparation helps too!

Ingredients:

4-5 Cups Berries of your choice.  Today I used all blackberries.  You also can mix varieties for a delicious crisp.
1 1/2 Cups Splenda
2 Cups Whole Wheat Pastry Flour (if you have just whole wheat flour it will do just fine)
2 whole eggs beaten or equivalent amount of egg beaters
1 tsp. baking powder
Cinnamon (if desired)
2 T margarine made with canola oil, melted

Wash and drain berries, place in 4 qt baking dish
If desired, sprinkle with cinnamon

Mix Splenda, flour and baking powder together.
Add beaten eggs and mix until eggs are incorporated and mixture looks like large crumbs.

Sprinkle mixture evenly on top of the berries.   Drizzle the melted margarine over the top.

Bake at 375 F  for 40 minutes or until top is deep golden brown.  The berry crisp is delicious warm or completely cooled.

Practice portion control!  1 cup per serving.

Quinoa Pilaf

If you are not familiar with Quinoa (click here for information), it is worth your time to investigate.  Very low on the glycemic index (35), and very high in protein, 6 gm per 1/2 cup.  Quinoa can be red, white or black in color.   Most grocery stores carry it now in the same area as rice.  It can also be ordered online.  If you purchase Quinoa that has not been pre-rinsed, you must rinse it first as it has a natural bitter coating.  I will be experimenting with quinoa frequently.  It is a very healthy option for the diabetic diet and can be used in breads, as cereal, and instead of meat protein.  As with any new foods that you try, be sure to test to see how quinoa effects your blood glucose level.  Below is dry uncooked quinoa, called a grain but it is actually a seed, from a plant which grows in Peru (among other South American countries).

Cook Quinoa as directed on box- 1 Cup Quinoa to 2 cups of water, bring to boil then turn heat down and simmer 10-15 minutes.  You will see a transformation of the quinoa as it cooks.  This is what it looks
like after it is prepared.

Gently sauté mushrooms, yellow pepper and red pepper in 2 tsp. olive oil

Toss the sautéed vegetables into the quinoa.   Grate peel of one lemon into the mixture and add salt and pepper to taste.

Serve with grilled fish or chicken.

**Refrigerate the leftovers and serve cold on a bed of lettuce the next day, drizzle one teaspoon olive oil and 1 teaspoon lemon juice for dressing.  It is as good cold as it is warm.

Enjoy in good health!

Bran Muffins

A GREAT START OF THE DAY OR A GRAB AND GO FOR BREAKFAST ON THE RUN, HEALTHY, HIGH FIBER BRAN MUFFINS.

INGREDIENTS:

1 1/2 cups  Bran Flakes Cereal or Raisin Bran
1/2 Cup Wheat Bran
1/3 Cup Boiling water
1 Cup Whole Wheat Flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. sea salt
1 cup brown sugar twin or 1/2 cup brown sugar splenda
1/3 cup unsweetened applesauce (no sugar added)
1 egg or egg substitute equal to one egg
1 cup low fat buttermilk
1/3 cup chopped walnuts or pecans (optional)

Combine the cereal, wheat bran and boiling water, stir well and set aside.

Mix the whole wheat flour, baking soda, baking powder and salt together, set aside.


In a larger bowl, beat the brown sugar twin or splenda, applesauce, and egg in a mixing bowl until creamy.

Add the dry ingredients, cereal mixture and buttermilk.  Mix just until moistened together.  Fold in nuts.

Fill muffin tins that have been sprayed with cooking spray (PAM) or lined with paper cups.

Bake @ 375 degrees for 18-20 minutes.  Test with toothpick inserted in the center, if it comes out clean the muffins are done.


Delicious warm, or cool.  Refrigerate the leftover muffins.   Makes about 15-18 muffins.  Serving is one muffin 2 carb  choices.

Lamb Stuffed Peppers

    BEAUTIFUL, HEALTHY, DELICIOUS AND QUICK!

                            
                         


Ingredients:

1 pound Ground Lamb  (may use any ground meat, buffalo and turkey are great healthy options)
3 Brilliant colored bell peppers (red, yellow, green)
1 medium yellow onion chopped
1 cup partially cooked brown rice (or left over brown rice)
1 small can tomato sauce  
salt and pepper to taste
1 tsp.  garlic powder

Clean and Cut peppers in half lengthwise, carefully remove seeds and pithy parts.  Set aside.
Add remaining ingredients together in a bowl and mix well.   Fill peppers generously with mixture.
Place pepper side down in baking pan, in preheated oven.
Please check out other Slightly-indulgent-Tuesday-recipes


Bake at 350 degrees for 30 minutes.
Click Here for Printable Version

Spicy Sweet Potatoes

If you like your taste buds to get a mouth watering kiss of sweet and then a tiny zing of heat, you will love this recipe year-round.    

You can easily make this for a large group or just yourself.  Average 1/2 sweet potato per person as a guide.

        
Peel the potatoes, slice in 3/4 inch slices, then cube approximately 1" cubes.  Place in a bowl and
toss with 1 teaspoon olive oil per potato.  Place in single layer on cookie sheet and sprinkle with 
Mrs. Dash's Extra Spicy seasoning mix.  The amount of heat is regulated by you, but 1/8th  teaspoon sprinkled over one potato cubed is just right.           

Place in middle of the oven, bake at 400 degrees for 30 minutes, tossing/turning the potatoes a couple of times.  Some will caramelize on the edges during baking, don't let the dark color worry you they are yummy!

(for 1/2 medium size sweet potato)
Calories 52
Fat 0
Protein 1.75g
Net Carbs 12g
Dietary Fiber 2.0g
Calcium 14.3g
Sodium 10mg 
Sugars 3.5g
Potassium 132.1 mg
Folate 9.1 mcg
Vitamin C 15 mg
Vitamin A 13040.5 IU 
CLICK HERE FOR PRINTABLE VERSION

Curry Chicken ( 3 easy steps)

ingredients:

1 lb.  chicken breast, bite sizes

1  onion, chopped

½ teaspoon ground ginger

4 garlic cloves minced

2 chicken bouillon cubes dissolved in 1 cup of water or 1 cup chicken stock.

2 tbs.Garam Masala

2 tsp. whole coriander seed

1 1/2 tbs. ground cumin

1 tsp. Turmeric powder

1 tsp.  salt

1 tsp. cayenne powder 

1 can 14 oz stewed tomatoes

1 can low fat evaporated milk

1. In a large pan add a couple of spoonfuls of vegetable oil, once it's warm add the chicken and sauté until it's cooked. Next add onions and cook for about 5 minutes or until it has become soft, then add minced garlic and ginger cook for 2 minutes.

2. Add all of the spices to the pan, and stir continuously for about 3 minutes, the spices will release their aroma. Make sure the stewed tomatoes are in small pieces, then add them to the pan, combine thoroughly. Add the bouillon cube and water mixture to the chicken and spices.  

3.  Stir the mixture and cook for another 5 minutes, then reduce heat, and add the milk. Under low heat cover and let it cook for another 10 minutes.  At this point, taste it for heat factor, if you prefer more spice, add it now, then simmer additional 10 minutes.

Very easy and is ready to eat in about 30 minutes. Serve with brown rice and a vegetable of choice.