Bacon Party Cheese Log

The holiday season is drawing to a close, but there's still one more occasion for celebration.  A New Year's Eve party calls for a spectacular appetizer and there's nothing that will please a crowd as much as bacon!  This cheese log can be made with soft goat cheese or cream cheese, whichever is more to your liking.  The outside is rolled in a mixture of crushed pistachios, crispy crumbled bacon and spices. (For a vegetarian option, see below.)  It is delicious served with gluten free crackers (I like Mary's Gone Crackers), English cucumber slices, celery, assorted vegetables or, if shaped into small bite-size balls, even eaten by themselves.  Crumble any leftovers and sprinkle it on salads or steamed vegetables; it's a creamy and delicious addition to an otherwise boring salad.  I made this for my Christmas Eve family dinner and it was a huge hit with everyone!  It's quick and easy to prepare and can be made a day or two ahead of the party.  Enjoy a happy and healthy New Year!

Bacon Party Cheese Log

Makes about 10 servings (2 TB each)

8 oz. soft goat cheese or cream cheese (room temperature)*

1/2 teaspoon paprika (sweet or smoked, whichever you prefer), divided

1 teaspoon dried, chopped basil

3/4 teaspoon ground black pepper, divided

1/4 cup pistachios, shelled and then measured

5 slices of bacon, chopped and fried until crispy and drained*

1.  Using a handheld mixer, whip the cheese until fluffy.  Add 1/4 teaspoon paprika, basil and 1/4 teaspoon ground pepper.  Form into a log and wrap in plastic wrap or form into a ball.  (You can also form small balls using 1 tablespoon cheese mixture for each.)  Chill in the refrigerator until firm.

2.  Fry the chopped bacon until crispy and drain on paper towels.  Place the bacon, pistachios, 1/2 teaspoon ground pepper and 1/4 teaspoon paprika into a food processor and pulse until the pistachios are chopped into small pieces.  (If you don't have a food processor, chop the pistachios and bacon with a sharp knife until the right consistency, then add the spices.)  

3.  Place the bacon mixture into a shallow plate.  Roll the cheese log in the mixture until completely covered.  Refrigerate until party time.  Allow the log to soften for about 30 minutes at room temperature before serving.

Nutritional Information per serving (2 TB), not including crackers or vegetables: 106 calories, 1.9 g carbohydrate (0.4 g dietary fiber, 1.1 g sugar), 8 g total fat (4 g saturated fat, 0 g trans fat), 21 mg cholesterol, 135 mg sodium, 39.8 mg calcium, 64 mg potassium, 6.3 g protein.  Net carbs per serving: 1.5 grams

* To create a dairy-free log, use dairy-free, vegan cream cheese in place of the goat or cream cheese.  For a vegetarian option, you can double the amount of pistachios and omit the bacon.

Recipe by Kathy Sheehan, copyright 2014

Bacon Wrapped Chicken with Cucumber in a Creamy Herb Sauce

Finally, after years of trial, some success, backsliding, and continual adjustments to my diet, I am hopeful that I've discovered my personal tolerance level for carbohydrate and protein, both of which act upon insulin and blood sugar.  For the past several months, my blood glucose has been steady, with a fasting BG in the mid-80's, which has prompted a further reduction of diabetic meds!  We all understand the effect of carbs, right?  But protein, you might ask?  You may think protein doesn't affect blood sugar, but an excess of protein does!  Through a process called gluconeogenesis, your body will convert excess dietary protein into glucose.  Have you ever wondered why your BG will rise, even after not eating carb?  Gluconeogenesis could be the culprit!  So, how much protein should a diabetic eat?  Actually, for each person, it is different based on body size, metabolism, diet, etc.  With guidance from my doctor, I determined my level to be around 45 grams a day, but I'm a small person.  For a taller woman or man, it would be different.  The formula for calculating the optimum amount of protein is 1 gram for every kilogram of lean body mass.  If you're an athlete, then about 2 grams. (Click here for an online calculator to determine the approximate amount of protein for your size & activity level.)  So, the ratio of carbs, protein and fat that have brought about normal blood sugar levels for me is about 10-15% carb (under 25 g net carbs), 15% protein and 65-75% healthy fats (about 100 grams), such as olive oil, ghee, coconut oil, avocados, nuts and seeds.  (By the way, even with all that fat, my lipid levels, triglycerides, inflammation markers and blood pressure have dramatically improved, along with my BG!  Based on test results, my risk for heart disease has gone down!)  But, as I said, every person is different and, as nice as it would be to be given the proper ratio for your body to reverse diabetes, it will take some experimentation on your part to discover your personal tolerance levels.  

A good place to start is to reduce carbs to under 100 grams per day (spread throughout the day) and eventually reduce them to under 50.  Eat no more than 20 grams of protein per meal (an excess of that is usually more than a body can use in 4-5 hours) and ramp up your fat intake.  I want to be very clear about one point: a low fat, low carb diet doesn't work!  (And neither does a high carb, high fat diet.) Without enough fat, you'll be hungry and crave carbs, which can sabotage your efforts.  If you cut carbs and moderate your protein intake, then you'll need to increase your fat.  The best gauge is to eat enough fat until you're satisfied and don't experience any hunger, cravings or discomfort between meals.  Also, because your blood sugar and insulin requirements will drop, you'll need to be under a doctor's care because a reduction in medication will likely be necessary.  Another caution is to Type 1 or insulin-dependent T2 diabetics: this type of diet adjustment needs close monitoring by a doctor.  To learn more, I highly recommend The Diabetes Solution by Dr. Richard Bernstein, who is himself a Type 1 diabetic.  His book explains this type of low carb diet in great detail and includes approved food lists and recipes.  Another good book to get you started is The New Atkins for a New You by Drs. Eric Westman, Stephen Phinney and Jeff Volek.

Now, on to my incredible new recipe!  Why is it that when you add bacon to a dish, it instantly becomes the best thing you put into your mouth? Well, that statement says it all.

Bacon Wrapped Chicken with Cucumber in a Creamy Herb Sauce

Makes 4 servings

12 ounces boneless, skinless chicken breasts, cut into 3 oz. medallions

4-6 slices of bacon

1 large cucumber, seeds removed and sliced into 1/8" quarter rounds

1/2 cup chicken stock*

2 tablespoons ghee (or butter)*

1/3 cup high fat coconut milk (or heavy cream)*

2 tablespoons chopped, fresh parsley (or 1 TB dried)

1 teaspoon fresh thyme (or 1/2 tsp dried)

Salt and pepper

6 cups spring mix lettuce, divided among 4 serving plates

1. Pat chicken with a paper towel and cut into 3 oz pieces.  Generously season chicken medallions with salt and pepper.  Wrap one piece of bacon around each medallion.  Heat a heavy skillet to medium and place chicken into the pan.  Meanwhile, heat oven to 350-degrees.  Cook chicken for 5 minutes, flip each medallion and cook for another 5 minutes.  Remove chicken from pan and place in a baking dish.  Continuing heating chicken in the oven while you make the sauce.

2.  Drain all but 2 tablespoons of bacon fat from the skillet.  Add the chicken stock and stir to deglaze the brown bits from the bottom of the skillet.  Add the ghee (or butter) and the cucumber.  Sauté until the cucumber is beginning to soften and the stock has been reduced by half.  Add the coconut milk (or cream) and stir to combine and until slightly thickened. Season with herbs, salt and pepper to taste.  Remove skillet from heat.  Remove chicken from oven and place a chicken medallion on each mound of lettuce.  Pour any drippings from the baking pan into the sauce and stir.  Divide sauce and cucumbers evenly over the four portions and serve immediately.

* For those with food allergies: To create a dairy, lactose and casein free version, use ghee and coconut milk.  To make it gluten free, be sure to purchase a certified GF chicken stock or broth.

Nutritional Information per serving: 292 calories, 5 g carbohydrates (1 g dietary fiber, 2.4 g sugars), 18 g total fat (10.1 g saturated fat, less than 0.1 g trans fat), 75 mg cholesterol, 739 mg sodium, 70.8 mg calcium, 456 mg potassium, 26.8 g protein.  Net carbs per serving: 4 g

Recipe by Kathy Sheehan, copyright 2014

Roasted Red Pepper Hummus & Cucumber Sandwich

I remember my grandmother loved toast made from Pepperidge Farm Very Thin Sandwich bread (white, of course). It was released as a low-calorie, low-carb alternative for the first low-carbers when Dr. Atkin's began the craze in the 1970's. Well, after falling out of favor for about 20 years, it took an obesity epidemic to prove his reduced-carb diet plan was essentially sound for many people dealing with diet-related diseases, such as T2 diabetes. Thankfully, more bread companies are paying attention to the healthy eating trend currently going on in the country. A couple of companies have recently come out with some delicious and convenient 100-calorie, high fiber rolls that can be used for sandwiches or hamburgers. I am aware of two brands right now, but if they become popular, then others will follow soon. In your grocery, look for Pepperidge Farm Deli Flats or Arnold's Sandwich Thins. They come in white, whole wheat, multi grain or rye! All varieties average around 20 grams carbohydrate and 5 grams fiber (a net carb count of 15 grams).

I can't claim this sandwich recipe as my own, but I can claim it as one of my favorites. I'd forgotten about it until recently when my daughter added the ingredients to a shopping list, and now I've had three this week! The flavored hummus packs a nice punch, while the cucumber adds a cool and satisfying crunch. Add a salad for a nice lunch or it stands alone as great afternoon snack.

Roasted Red Pepper Hummus & Cucumber Sandwich
(Makes 1)

1 thin sandwich roll (see brand suggestions above)
2 tablespoons roasted red pepper hummus
5 slices cucumber
1 slice Colby-jack cheese
Baby lettuce or green leaf lettuce

1. If desired, toast sandwich roll. Spread with hummus and top with cheese, cucumber and lettuce. Enjoy!

Nutritional Information per serving: 224 calories, 26.7 g carbohydrates, 10 g total fat, 4.5 g saturated fat, 5.8 g fiber, 10.1 g protein.