Saucy Stroganoff

This is a hubby favorite that goes way back!  When we were first married (over 30 years ago), I was an adventurous new cook and sometimes enjoyed trying challenging recipes.  Once for a special occasion, I made classic Beef Stroganoff and, it was such a hit, that it soon became a favorite.  In this more casual, weekday version, instead of using sliced steak, I use ground beef.  Because of the lower price tag, I can make it more often and I don't hear my husband complaining about that!  For an added health benefit, I suggest using grass-fed ground beef which has a healthier combination of fats than commercially processed beef, plus it gives this dish a richer flavor.  Ground turkey can be substituted, if you prefer.  This is a quick and easy recipe that I'm sure will become a favorite of your family, too.

Saucy Stroganoff

(Makes 4 servings)

2 cups sliced mushrooms

1/2 TB coconut or grape seed oil

1 large onion, roughly chopped

1 lb. grass-fed ground beef or ground sirloin

2 cloves garlic, minced

1-1/2 cups beef stock

2 TB gluten free flour mix or cornstarch

1 TB gluten free Worcestershire sauce

1/2 tsp. dried thyme

1/2 tsp. dried rubbed sage

1/2 cup sour cream (or Tofutti, for a dairy free version)

Salt and pepper to taste

1.  In a dry skillet heated to medium, sweat the sliced mushrooms until the moisture has evaporated.  Spoon mushrooms into a bowl; set aside.

2.  Add the oil and swirl to coat the bottom of the pan.  Add the onions and sauté until translucent, approximately 5 minutes.  Remove onions to the bowl with the mushrooms; set aside.

3.  Heat skillet to medium-high and add ground beef.  Sauté until no longer pink and the meat has begun to brown.  Meanwhile, while the meat is cooking, in a small bowl stir together the beef stock, Worcestershire sauce and GF flour or cornstarch until lumps no longer remain; set aside.  

4.  Add the minced garlic, thyme, sage, onion and mushrooms to the meat and sauté for 1-2 minutes.  Stir the beef stock mixture well before adding it to the pan and then stir constantly until it reaches a boil.  When the mixture boils, turn heat to low and simmer for about 5 minutes until sauce is thickened.

5.  Remove skillet from heat and stir in the sour cream until well combined.  Taste and adjust seasonings, if necessary.  Serve immediately.  Optional: Serve over brown rice, gluten free noodles or vegetable noodles.  (Pictured here with oven roasted carrot ribbons, based on this recipe by Sally Cameron: http://afoodcentriclife.com/roasted-carrots-with-thyme/)

Nutritional Information per serving (not including rice or noodles): 333 calories, 11 carbohydrates (1.6 g dietary fiber, 4.3 g sugar), 15 g total fat (7.7 g saturated fat, 0 g trans fat), 114 mg cholesterol, 468 mg sodium, 68.4 mg calcium, 778 mg potassium, 37.2 g protein.

Recipe by Kathy Sheehan, copyright 2014

Chocolate Coconut Candy Balls

When I was a child, one of the favorite treats I might find in my Easter basket was a Russell Stover Chocolate Coconut Nest!  I loved the combination of creamy chocolate and the chewy texture of the coconut.  The company has changed their recipe over the years and, to me, it no longer satisfies my memories from childhood -- not to mention that as a diabetic I really shouldn't be eating candy bars anymore!  This recipe has all the flavor of the original candy, but its so much better!  It's reduced in sugar and uses coconut oil as a base, which has many healthful benefits.  If you're looking for a fun and easy holiday treat, give these a try!

Chocolate Coconut Candy Balls
Makes about 8-10 candies

3/4 cup unsweetened shredded coconut
1/4 cup almond flour
2 tablespoons unsweetened cocoa powder
1/8 teaspoon 100% stevia powder (or stevia drops to taste)
pinch of salt
2 tablespoons coconut oil, melted
2 tablespoons raw honey
1 teaspoon vanilla extract

In a mixing bowl, stir the dry ingredients until well combined.  Add the coconut oil, honey and extract and mix thoroughly, until all dry ingredients have been moistened.  Using a tablespoon (or very small cookie scoop), spoon a tablespoon of coconut mixture into your hand and gently roll and press until it forms into a ball.  Place on a cookie sheet and press down slightly to flatten the bottom of the candy.  Repeat with the remaining coconut mixture.  Bake in a preheated 190-degree oven for 50-60 minutes.  (The point is to slowly dehydrate the candies, not actually bake them.)  Remove from oven and allow to cool completely on the cookie sheet before removing to an airtight container.

Nutritional Information per candy: 79 calories, 5.3 g carbohydrate (1.2 g dietary fiber, 3.2 g sugar), 6.9 g total fat (5.1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 26 mg sodium, 6.2 mg calcium, 14 mg potassium, 1 g protein.

Recipe by Kathy Sheehan, copyright 2014

Healthy Free Stuff!

I've had a lot of questions about how to use the Spiral Slicer I spoke of in my earlier post to make veggie noodles, so I made this video to demonstrate:  https://www.youtube.com/watch?v=pMBhRKW9FjI

RECIPE IDEA:  To cook the Vegetable Noodles, either simmer them in your favorite marinara sauce for 8-10 minutes until they reach the desired consistency or heat 1 TB. ghee (clarified butter) in a large saucepan on medium heat, add vegetable noodles and stir to coat with the butter.  Add salt and pepper to taste.  Add 1/4 cup chicken or vegetable broth to pot and cover.  Steam until vegetable noodles are softened to desired consistency.  Remove cover and simmer over medium until liquid has evaporated.  Eat as a side dish or top with your favorite sauce, as you would with any pasta.

FREE COOKBOOK EXCERPT:  Also, I want to tell you about the excellent Daniel Plan Cookbook by Rick Warren.  Below is a FREE PDF download with a sampling of recipes!  I've been using this cookbook a lot lately in the three Daniel Plan support groups that I facilitate in my community.  My favorite recipes are the Caramelized Onion Burgers and the Fish Tacos with Creamy Chipotle Lime Dressing - YUM!  I recently orgaznized a Taco Bar for a healthy potluck luncheon at my church and used some of these recipes.  This cookbook includes many excellent recipes that real people would eat!  I highly recommend!  Check the book out from your local library or it can be purchased online or in any bookstore.

http://files.faithgateway.com.s3.amazonaws.com/freemiums/The-Daniel-Plan-Cookbook-Sampler.pdf

Have a great day!  Enjoy!   ~ Kathy

Chickpea, Sausage and Kale Pasta

I am currently facilitating two groups for The Daniel Plan in my community.  The Daniel Plan is a faith-based program to encourage and support people on their journey to better health and wellness.  The members of both groups are wonderful!  We're helping each other move forward toward healthier eating and other lifestyle changes.  I am so inspired by their commitment and positive attitudes; together we are making it FUN!  At last night's meeting, we were talking about kale (one of my favorite subjects) and how to incorporate more dark greens into our diet.  This is a challenge for many people, including myself.  This recipe is one of my current favorites.  The blend of flavors is exciting on the tongue and so satisfying.  To make it have an even lower insulin response, I swap out half of the pasta with zucchini noodles (see my earlier post).  The taste will be almost the same, but the result even healthier!


Chickpea, Sausage and Kale Pasta
Makes 4 servings

4 oz. of gluten free spaghetti or linguine pasta, broken into thirds
1/2 pound of lean, sweet Italian Turkey Sausage, removed from casings
1/2 tablespoon olive oil
3 cloves garlic, chopped or minced
1 (14.5 oz) can of chickpeas (garbanzo beans), drained and rinsed
5 cups of raw, chopped kale
1/3 cup gluten free chicken stock
1/8 teaspoon grated nutmeg
Salt & pepper to taste
1 tablespoon lemon juice
1/4 cup grated Parmesan cheese*

1.  In a large saucepan, cook pasta according to package directions.  Drain and set aside.

2.  Meanwhile, in a heavy skillet over medium heat, add the olive oil.  Break up and cook the sausage meat until browned.  Add the garlic and saute briefly, until fragrant.

3.  Add chickpeas, kale and chicken stock to pan.  Cover and steam until kale begins to wilt, 1-2 minutes.  Remove cover and add nutmeg, salt, pepper, and lemon juice. Stir to distribute seasonings.  Add cooked pasta and Parmesan cheese*.  Stir to combine.  If more moisture is needed, add a splash of chicken stock and stir.  Serve immediately.

*For a dairy free version, use 1/4 cup finely chopped macadamia nuts instead of Parmesan.

Nutritional Information per serving: 351 calories, 44 g carbohydrate (0.7 g sugar, 7 g dietary fiber), 11.2 g total fat (2.6 g saturated fat, 0 g trans fat), 35 mg cholesterol, 1068 mg sodium, 218.6 mg calcium, 536 mg potassium, 21.1 g protein.

Recipe by Kathy Sheehan, copyright 2014

Drink Your Vegetables!

This is a continuation of the "Love Your Vegetables" post from last week and the theme this week is juicing.  What's all the hype about?  Many doctors recommend it as an additional way to get the micro-nutrients in fruits and vegetables.  Those micro-nutrients are easier to absorb without the bulk of fiber that accompanies the fresh produce.  But is it a healthy idea, especially for someone who has problems metabolizing carbohydrates?  Making fresh juice appealed to me, so I talked to my doctor about it and this is what he said:  Yes, juicing vegetables is an excellent idea but, because of the high sugar content of fruit, it should be limited, preferably to lower glycemic fruit that includes green apples, berries, cherries, grapefruit, lemons and limes.  Fresh vegetable juices can be tolerated and beneficial, if a person's blood sugar is fairly well managed.  For someone whose blood glucose isn't stable, drinking green smoothies might be a better choice.

I've been vegetable juicing now for several months and I've seen a reduction in my high blood pressure and I have more energy throughout the day.  My blood glucose readings have remained in the normal range and I enjoy making fresh juice!  I love that I can drink the nutrients from an entire, heaping plate of vegetables (see photo above). From my experience, the more vegetables I can consume, the better my health and well-being!

Before you run out to buy a juicer, here are some tips I would suggest:

1.  Do your homework before buying!  There are several types of juicers available that work in different ways and at various prices.  I'm not going to go into a whole lesson here, but I highly recommend that you consider carefully before investing in a juicer.  My #1 Rule: Try vegetable juicing without a juicer first, to see if you like the taste, before buying!  Try this method for several weeks to see if you're really serious or if the idea was a passing fancy. (See directions below for how to make juice without a juicing machine.)

2.  Go into it with the knowledge that you'll be juicing mostly vegetables, with maybe a small amount of fruit for sweetness.  If additional sweetness is desired, add drops of liquid Stevia to taste.

3.  To minimize a blood sugar spike, don't drink juice alone or an entire batch at once.  Combine an 8 ounce glass of fresh juice (or less) with a meal or snack that contains some protein and/or fat.  If you've made more than 8 ounces, pour the remainder into a glass water bottle, place it in the refrigerator and have a little with every meal throughout the day with the idea of consuming the entire batch within 24 hours for the most nutritional impact.  For a diabetic, it can be better tolerated to add back some of the fiber removed by juicing.  For example, sometimes I stir a spoonful of fiber powder into my fresh juice before drinking, especially if it contains a higher glycemic fruit.

4.  Test your blood sugar level 1 and 2 hours after consuming juice.  This will tell you how your body reacts to juice and whether it can be tolerated.  After two hours, your blood sugar reading should be below 150 or back to normal.

5.  Finally, vegetable juicing doesn't replace eating vegetables!  Fresh vegetables and fruit contain much needed fiber, that's often lacking from the standard diet.  Juicing is just another way to add more vegetables and their healthy micro-nutrients to your diet in a rather pleasant way.

RECIPE IDEA:  Green Lemonade!

Typically, I juice whatever vegetables I have on hand at the moment and throw in a clementine and lemon or green apple.  I have found that I can juice parts of a vegetable I normally wouldn't eat, such as broccoli stalks or the woody ends of asparagus.  In this recipe, the tart lemon becomes the predominate flavor that hides the more earthy or pungent flavors of the vegetables.  With a few drops of liquid Stevia, lemonade is the result!

Green Lemonade
Makes 2 servings

1 clementine
3 stalks of celery
1/4 savoy cabbage (or 2 cups other leafy greens)
2 carrots
1/2 or 1 small lemon, with peel
1/2 cucumber or zucchini
2 broccoli stalks (about 1-1/2 cups)
4-6 drops of liquid Stevia or to taste (add after juicing)

Wash and cut vegetables to the size that will feed into your juicer.  According to the manufacturer's instructions, juice the vegetables.  Add Stevia and stir.  Pour over ice and serve immediately.

To make juice without a juicing machine:  Cut up all of the vegetables and fruit and place into a blender.  Add enough water to allow the mixture to swirl freely.  Blend on high until mixture is smooth.  Strain through a couple of layers of cheese cloth or a nut milk bag until all the liquid has been extracted.  You may need to gently massage and squeeze the bag to drain thoroughly.  Add Stevia to taste and serve over ice.

Nutritional Information per serving: 71 calories, 21.3 g carbohydrate (1 g dietary fiber, 9 g sugars), 0.7 g total fat (0 g saturated fat), 0 mg cholesterol, 113 mg sodium, 115 mg calcium, 132.3 mg vitamin C, 830 mg potassium, 5 g protein.

Recipe by Kathy Sheehan, copyright 2014.

Love Your Vegetables!

 It doesn't matter what diet you're on, the mantra is the same: Eat more fresh fruits and vegetables!  When I was first diagnosed with diabetes, that was the single, most difficult change I had to make.  Fruit was easy, although as a diabetic fruit is limited, but vegetables?  Not only did I not eat many vegetables, especially those leafy greens or cruciferous vegetables (like broccoli or cabbage), I struggled to eat more than one serving per day!  My attitude and eating habits have changed dramatically since those days, but not without a struggle, a few setbacks and a lot of creativity.

After winning the war against vegetables, I now admit I have a love affair with them!  I eat them at every meal, including breakfast.  I hide them in everything and sometimes I have fooled myself into believing that I'm not even eating them, when my entire plate is heaping with nothing but vegetables!  I even taught a cooking class in my community where I convinced other skeptics how to love their vegetables.  This blog is FULL of dozens of vegetable recipes, but in this post (and more to come later) I wanted to share some of my favorite toys that make incorporating more vegetables into my diet super fun, easy and delicious.  These tools, tips and recipe ideas just might make a believer out of you, too.


MY NEW TOY!

A Spiral Vegetable Slicer/Cutter: Inexpensive, no electricity needed, easy to use and clean, available online (Amazon or other sites) and as fun as playing with a Playdoh machine!  I use the Paderno brand, but there are others available. Usually several different blades come with it that quickly and easily make vegetable noodles, spiral ribbons of fruit or vegetables and curly vegetables for oven baking (think Sweet Potato Fries!)  One of my favorite ways to use this low-tech kitchen tool is to make vegetable noodles for either a main dish or side dish.  Vegetables I've used and recommend for noodles are: butternut squash, zucchini, parsnips, eggplant and carrots (if they're fat and big).  Quick Tip: Use any leftover vegetable or fruit pieces in your morning green smoothie.

RECIPE IDEA: Make zucchini noodles using a spiral slicer (plan on one per person, or two if they're small).  Cut any long strands into pasta-length; set aside.  Heat your favorite marinara sauce in a large saucepan.  Add the zucchini noodles and heat until noodles are cooked through and begin to soften, about 8-10 minutes.  Serve with grated Parmesan cheese.  (see photo at top of this post)

Carb Cutting Tip for Vegetable Skeptics: If a heaping plate of delicious zucchini noodles sounds too weird for you, try adding a small serving of your favorite spaghetti pasta cooked and drained according to package directions to the recipe.  (If you're watching gluten, choose a gluten free pasta.)  Cut the amount of pasta you'd normally use by at least half (or more) and add to the zucchini noodles and sauce at the end of cooking, stir until well combined and serve.  As you twirl both types of noodle onto your fork and eat, your taste buds will be fooled into thinking you're getting an enormous serving of naughty, carb-ladened pasta, when the truth is really that you're eating mostly healthy vegetables resulting in a minimal spike to your blood sugar!

LOVE YOUR VEGETABLES!

Quick Broccoli Cheddar Soup

I love broccoli, but what can a person do with the thick, woody stalks?  I feel wasteful throwing them away.  So, I make soup!  Lately, this creamy, very easy soup has been my go-to favorite.  The taste is fabulous!  It makes a great lunch, snack or quick dinner.  I'm not kidding when I say it takes only minutes to prepare.  You'll have this soup on the table in about 20 minutes, with the help of a blender. A week ago, my in-laws dropped in unannounced and I offered to make them some lunch.  Honestly, I didn't have much in the fridge except two stalks of broccoli and a block of cheese.  Voila!  In a few minutes I was offering them some hot, fresh broccoli soup and grilled sandwiches.  Everyone was quite pleased and satisfied, as I'm sure you will be, too!

Quick Broccoli Cheddar Soup
Makes five (1 cup) servings

2 stalks of broccoli with stems, roughly chopped (or use 4 cups frozen broccoli)
2-1/2 tablespoons onion, roughly chopped
2 cloves garlic, peeled and roughly chopped
1-1/2 cups unsalted chicken or vegetable stock
1-1/2 cups unsweetened almond milk, original
1/8 teaspoon ground cayenne (red pepper) or to taste
1/2 teaspoon salt (or to taste, if using stock with added salt)
1/4 teaspoon ground black pepper
1/2 cup shredded very sharp cheddar cheese (I use lactose free cheese)

1.  In a saucepan, place the chopped broccoli, onion and garlic.  Add the stock and bring to a boil.  Lower heat and simmer for a few minutes until the broccoli turns bright green and the stalks begin to soften slightly.  If you want some chopped florets in your finished soup, take a few out now and chopped them; set aside.

2.  Pour the remaining vegetable mixture into a blender.  Add the almond milk, seasonings and cheese.  Blend on high until desired consistency is reached.  If necessary, stop the blender and push any unblended ingredients down and continue blending.  Taste and adjust seasonings, if necessary.

3.  Pour into a serving bowl, stir in the chopped broccoli florets and serve immediately.  This soup can be made ahead and refrigerated until needed.  Heat gently in a saucepan before serving.

Nutritional Information per 1 cup serving: 89 calories, 6 g carbohydrate (2 g dietary fiber, 1.8 g sugars), 4.8 g total fat (2.4 g saturated fat, 0 g trans fat), 12 mg cholesterol, 417 mg sodium, 253.4 mg calcium, 248 mg potassium, 6.4 g protein.

Original recipe by Kathy Sheehan, copyright 2013