Salad Days

Salad Days

I eat a lot of salad. A lot! It probably makes up more than 50% of my diet. My typical salad consists of mixed greens with any and all vegetables I have on hand, nuts and/or seeds and possibly any leftovers from the night before. Sometimes, leftovers make great salad toppings. The salad below is one I made last winter. It's definitely an entrée salad. Some might argue that it's really a steak with a kale and mushroom garnish. Call it what you want. It's not the healthiest but it's low carb. Call it a "hey, I deserve a treat" salad. I also made a version with tofu that is 100% vegan. So there you have it. You decide...


Warm Steak and Kale Salad with Mushrooms and Dijon Vinaigrette



Ingredients:


1 bunch kale washed and torn into fork sized pieces
I medium Vidalia onion, julienne
1 lb. white mushrooms or your choice. (I also like to use shitake and oyster) sliced or quartered
1 12 oz. NY strip steak, choice or better or
1 1 lb. package extra firm tofu drained and squeezed, see below*
1 package grape tomatoes, halved
3 cloves garlic minced

For the dressing and marinade:
 
2 tbsps. good quality Dijon mustard
1/3 cup red wine vinegar
1/2 cup extra virgin olive oil
salt and pepper
1-2 tbsps. fresh chopped herbs(this is where you can get fancy. Use what you like. I like fresh parsley, thyme and tarragon.)
 

slowly whisk the vinegar and oil into the mustard. Season with salt, pepper and herbs

For the tofu:
 
Drain and wrap in multiple paper towels. Gently apply pressure to squeeze out the excess moisture being careful not to break the loaf. Marinate in half of the dressing. For best results marinate overnight.
To cook, grill on medium high heat for about 5 minutes each side. Remove and slice on the bias about 1" thick slices.


                       


                                                                                    For the steak:
Marinate the steak in half of the dressing for 30 minutes. To cook, drain and season with salt and pepper. Grill on med-high heat to desired temperature. For NY strips, I prefer medium rare. When done, remove and allow the steak to rest for at least 5 minutes. Afterward, slice on the bias about 1" thick slices.

To assemble, Sauté the kale in a little EVOO just to wilt the edges. About 30 seconds. Remove and place some on your plate. Top the kale with your steak or tofu Next, sauté the onions mushrooms, and garlic until the onions turn clear and the mushrooms are cooked through. Add the tomatoes to the pan and cook another 30 seconds. Spoon some of this mixture on top of the salad and drizzle a few tbsps. of the dressing over the top and enjoy!

A Plate of Pot-roast Pleases My Palate

Ok I know. It probably pleases pretty much everyone's palate. Standard recipe plus mushrooms minus potatoes. I try to eat organic as much as I can. It costs a little more but makes me feel better (at least in my head.)
So I'm six months into my new marriage and I realize I have so much more to learn about my new partner. This relationship was arranged. I had no choice in who I wanted to spend the rest of my life with. I had no say in how much attention I had to give to my new partner. I did however have an option to decide how much my "forever" partner would affect my life. I thought I had that figured out but have realized lately that I have much to learn. There are so many factors that affect glucose levels. Diet is only one part of the equation and when I thought I had that part licked I got a swift kick in my ass from my new "wife." Every day is a new day. What is the magic combination today? Can I eat some carbs if I exercise? If so, how much? I've read that there is a honeymoon phase immediately following the diagnosis after which you start to build up insulin resistance. Maybe that's the reason I have been running high. Then again I have been running pretty even this week so who the hell knows. All I can do is keep testing and injecting.
I started this post in December. It's February and I'm finally posting it. A wise person once told me to have at least a dozen posts ready to go before going live with this blog. She warned me that "life" would get in the way of things and there will be times when I need something to post just to keep it going. Well, as usual, I didn't listen and charged into my new hobby swiftly and blindly. I enjoyed it. It was a release for the stress of diabetes. Then it happened. Life caught up. I fell behind. Suddenly, something that brought me joy brought me anxiety. I began to dread the thought of "keeping up." It's funny, the writing part of the process, which I thought would be the hardest, has become the thing I like. What I dread is writing recipes. That shit sucks and is boring. I always hated writing recipes, even when I was cooking. It's tedious and never comes out exactly right. Recipes are only a guideline. They need to be used as a backbone but not taken literally, unless of course you're baking a cake. The final product depends on it's creator. Follow my techniques and season how you want. That's my advice to all home cooks. Don't get hung up on measurements. Whether it be searing or simmering, concentrate on the process. Constantly taste and adjust and finally, don't be afraid of salt. So, with that said, I'm going to change my format slightly. I'm going to list ingredients and processes. You do what amount you happen to like. After all it's your dish. And, this is my blog...

 

Get yourself a fairly large beef chuck roast(USDA grade choice or higher.) Season it well with salt and fresh ground black pepper. Sear that puppy in a really hot large pot with a little olive oil. Don't get in a hurry. Sear that shit until it gets a nice crust on all sides. Pull it out and add to the pot: diced onion, carrots, celery, grape tomatoes, sliced mushrooms and chopped garlic. Sauté the veggies until the onions start to turn clear. Add the roast back to the pot and cover about 2/3 up with beef broth. Add a couple sprigs of fresh thyme and bring that shit to a simmer, cover and cook for about 3 1/2 hours. The roast will fall apart when it's done. Again, don't get in a hurry. Let that shit cook slow and low. It will be worth it.

A green salad would go nicely with this dish.

I hope you enjoy and, as always, have a happy GD day!

 

Super H Sashimi Experience

I'm not even going to try to teach this. If you want sashimi pay someone to make it for you.

 

This is a good mix of my favorites. Salmon, tuna, yellowtail, octopus, flying fish roe and sea urchin. I also made some surimi salad with shredded surimi(krab stick) mayo, green onion, tobiko and sriracha topped with avocado. The top right corner is propeller clam with thin slices of lemon wrapped in nori. My GD favorite is sea urchin!

Chowderhead

 

CloseStyle: MLA APA Chicago

 

noun 1.Slang. a stupid person; blockhead.

I've been called worse...

One of my favorite perfect meals. To me, chowder can make a meal. Sometimes creamy sometimes not. but always full of shellfish, potatoes and bacon. That and a big hunk of crusty bread is all you need. This is one of those dishes that I was determined to make low carb(or at least good carb.) I enjoy it too much to say good bye. I enjoy the briny chewiness of the clams mixed with slight undertone of smoky bacon and creamy potatoes. I tend to like the broth types more than the creamy. It's just my thing. I usually use canned chopped clams and clam juice. Obviously fresh clams would be much better. One reason other than the obvious is, when I shopped for canned clams I had a hard time finding some that didn't have sugar added. Yep. That's right. One would ask, why do canned clams need sugar added? The answer is simple but aggravating. The American diet likes sugar. Check it yourself. I bet you can't find 5 processed food items that don't contain sugar or high fructose corn syrup. It's impossible. Doesn't that concern you? Well it didn't concern me until I was diagnosed with T1D. Now it's a game. I enjoy reading labels. It drives my kids crazy. They have no patience for my thorough examination of everything I put in the shopping cart. Unfortunately I don't have a choice. For me food and meals have become somewhat of a math problem. I have to know how much if any carbs and sugar are in my meal. I try to saty away from carbs altogether but that is easier said than done. Complex carbs don't cause a spike in m y blood sugar and often have other good stuff like vitamins, minerals and fiber. Chickpeas are an example of just that. I am aware that they are full of carbs but they offer so much more. Much more than a white potato offers. Plus, they are complex carbs so it takes longer for the body to absorb the sugar and won't create a spike in your glucose level. Unfortunately I have yet to find a substitute for "a big hunk of crusty bread." I'm not sure I ever will.
I learned a simple rule in culinary school about soup making. It's called the 5 S's. Basically there are 5 steps to making every soup you can think of. They are sauté, saunge, stock, simmer and season. So with any soup you sauté the veggies first, next you dust the veggies with flour and cook to form a roux, then add stock and simmer. The final step is season. Nowadays I usually leave the flour part out as it is added carbs with no nutritional value. Sometimes as in case of gumbo there's no way around it and I don't plan on quitting gumbo any time soon!

1 large onion diced small
2 ribs celery diced small
3 cloves garlic minced
2 tbsp. olive oil
2 10 oz. cans diced tomato
3 5 oz. cans chopped clams
2 10 oz. cans organic chickpeas (low or no added sodium)
3 10 oz. bottles clam juice
3 tbsp. fresh chopped parsley
a pinch saffron
salt and pepper to taste

Sauté the onions and celery until the onions are translucent. Add the garlic and cook another 30 seconds being careful not to burn the garlic. Add the remaining ingredients and simmer for 30 minutes. Season with salt and pepper.
I can't believe it's this late in the month. I had planned on posting more for diabetes awareness month and life just got in the way. I am going to try to push as much out in the next two weeks to make up for it. With that said, I hope you enjoy this GD recipe.

Wrap it up...(I'll take it.)

It took awhile after my diagnosis to venture out to a restaurant. I was nervous about what hidden dangers awaited me. I was still learning about my disease and overly cautious about what I was putting in my body. At the time I was still in a 100% vegan mode which made it even harder if not impossible for my area of town. When I mustered up the courage to turn the cooking over to someone else I decided on Chipotle. I had not tried this chain prior and heard good things about it. I knew that they had vegan options and it was close to my friends office. I ordered the sofritos bowl without the rice. It was good. The only downside was I left still hungry. I was taking a shitload of insulin back then and the side effect was it made me very hungry. ALL THE TIME! So I learned a new trick. I learned yet another way to make tofu actually taste good. The wheels started turning. How can I make the sofritos at home? So I came up with my own version with some added fun. Sofrito taco wraps with seared veggies, avocado and pico. This takes some preparation but is so worth it and you feel good knowing that what is going into your body is good for you. The GD recipe is listed below.

Sofritos:

1 lb. extra firm organic tofu

1 small yellow onion, julienne

1 can chipotle chili's in adobo (this can be found in the Latin section of any grocery store)

2 tsp. olive oil

Saute the onions in medium size pot until they are translucent. Shred the tofu by ripping it into small pieces and add it to the onions. Puree the chili's in a blender or food processor and add the tofu onion mix. Let this simmer for about 20 minutes.

Pico de Gallo:

2 medium tomatoes diced small

1 yellow onion diced small

3 jalapeno peppers seeds and ribs removed, diced small

1/2 bunch of cilantro, chopped

2 limes juiced

salt to taste

Mix all ingredients and season with salt to taste.

Black beans: ( I have no problem using canned beans as long as they are good quality. It saves a lot of time.)

1 can organic black beans drained and rinsed

1 yellow onion diced small

2 cloves garlic minced

2 tsp. fresh chopped oregano

1 tsp. ground cumin

1 tsp. mexican chili powder

1 cup vegetable stock

2 tsp olive oil

salt and pepper to taste

Saute the onion until translucent. Add the garlic and cook for 30 seconds. Add the other ingredients and simmer for 30 minutes.

Seared veggies:

Red bell pepper, julienne

Yellow bell pepper, julienne

Button mushrooms, sliced

3 cloves garlic minced

1 tsp. olive oil

Sear the veggies in a very hot skillet for a little less than a minute. Add the garlic and stir quickly then remove from the heat. This will cook the veggies but keep them crunchy.

To assemble:

1 head of butter lettuce.

1 avocado, slightly firm

Core the lettuce and peel the leaves being careful to keep them intact. Place a lettuce leaf on a plate and top with a couple spoonfuls of black beans. Add a couple spoonfuls of sofrito. Top that with some of the veggie mix. Garnish with pico and avocado slices. Eat quickly before the lettuce wilts.

I could eat this meal once or twice a week. The leftovers make great salad ingredients. I hope you enjoy and as always, have a happy GD day!

Ratatouille (No, not the movie.)

My first job at the age of 14 was in a fine dining restaurant washing dishes and prepping during down time. The prep work wasn't very exciting. Usually it was peeling and de-veining shrimp or hulling strawberries for Sunday brunch. The job wasn't exactly what I would call fulfilling but it exposed me to the fast paced grueling nature of kitchen work and I liked it. I was hooked. I spent my high school years at various kitchens throughout the area and working my way up through the ranks of the kitchen brigade as well as an occasional busboy stint in the front of the house. It wasn't until after high school when I started working for an award winning Florida panhandle restaurant that I truly fell in love with cooking. It was there that I decided to attend culinary school and make a professional career out my new infatuation. This was a true professional kitchen. I started over at the bottom once again as a prep cook. The prep work was different though. I was learning. The chef taught me how to filet fish, make stocks, clean and portion tenderloin steak and make ratatouille. I remember the first time I made this dish. The chef standing over me explaining every step. Explaining how important it was to properly layer the ingredients in the pot so the flavors would meld. It was the "first date" of my life long love of French cuisine. Over the years I have probably made this dish no less than 100 times. I have made slight changes and variations along the way while still holding true to the slow cooking and stewing techniques taught to me many moons ago. Long before I didn't have to worry about what I put in my body. I guess I am fortunate to have an affinity for all foods. I would be screwed if I had the palate of most kids these days. Chicken nuggets, chips and boxed mac'-n-cheese aren't quite conducive to a healthy low carb "diabetic" diet. But, that diet is perfect if you follow the recommendations of our federal governments food pyramid. In fact, it is standard fare at the local schools. Nice to know our kids are getting a solid culinary education huh? Anyway, in this version I added fresh fennel. I love fennel and it's delicate licorice aroma and flavor. As always, buy organic when you can.
 This recipe makes a large amount and, due to the variety of vegetables, it is hard to scale back. With that said, it will last for several days in the refrigerator. If that isn't good enough then give some to your neighbor. They will love you for it. In my opinion, the gift of food is one of the greatest ever. I hope you (and your neighbors) enjoy it as much as I (and my neighbors) do.

With that said, here's my GD recipe of the week. 

Ingredients:

1 large Eggplant, sliced in 1/2" thick rounds

2 medium Yellow squash, sliced lengthwise in 1/2" slices

2 medium Zucchini squash, sliced lengthwise in 1/2" slices

2 Red bell pepper

2 Yellow or vidalia onion, sliced into 1/2" rounds

2 medium heads Fennel, sliced in half

3 medium Fresh tomato, sliced in 1/2" slices  (If you can't get good quality then use a good organic canned diced tomato 2 10 oz. cans)

5 cloves Garlic, chopped

1 bunch Basil, sliced in thin strips (chiffonade)

1/2 cup good Olive oil. Extra virgin isn't necessary

salt and pepper

Brush the red peppers with olive oil and roast on a hot grill until the skin blisters and turns black. Remove from the grill and place in a paper bag or Ziploc and let rest for 15-20 minutes. When cool peel the black skin off and discard. Slice the pepper in half and remove the stem and seeds. Dice the pepper in 1/2" pieces.

Place the eggplant on a sheet pan and sprinkle both sides with salt and let sit for 5 minutes. This will draw the bitter water out. Pat the pieces dry with a paper towel. Brush the eggplant with olive oil and season with salt and pepper. Arrange the other vegetables, except for the tomato, on a sheet pan and brush with olive oil. Season with salt and pepper. Place the vegetables on a medium grill and cook for 4-5 minutes on each side. remove the veggies and allow to cool. Once the veggies are cool enough to handle cut them into 1/2" pieces and keep them separate. Heat a large pot on the stove and add the remaining olive oil. Add the onion and garlic and cook until the garlic is soft. Remove the onion garlic mixture and turn the heat down. layer the next ingredients starting with the eggplant, then zucchini, yellow squash, fennel, red bell pepper and lastly the onion garlic mix. Place the sliced tomatoes on top of the stew and slowly simmer covered for 45 minutes. Season the dish with fresh basil. Adjust the seasoning with salt and fresh ground black pepper. 

I like to eat this all by itself but it also makes a great side to a nice grilled tuna steak! I hope you like it.

Until next week, have a happy GD day. Bon apetite!

Miso tired of testing (already.)

Miso Hungry for a break!

Living with diabetes is like any long-term relationship. There are ups and downs. Times when there is no shortage of motivation, and times when staying committed is a chore. I’m only three months in to this lifelong partnership with the big D, and already I’m longing for a little variation. It's true what they say. You don't get a day off with this disease. No vacation. No Christmas break. No weekends. Just damn. 

My doctor says I need to lose a little more weight. I am eating healthy, walking five miles a day, and I'm still gaining weight. Here's the conundrum. Insulin is a growth hormone. Nice, huh? It’s a vicious cycle. Now that I have you all perked up and smiling, let’s get on to the food.

Luckily, there are go-to recipes that I never seem to tire of. This week, I’m sharing just one of those faves. I make this at least once a week. In my last post, I mentioned my love of all things Asian. Well, this is an adaptation of a soup that is served at any good Japanese restaurant. The traditional soup is made with wakame (seaweed). I substitute kale, which gives the soup more body and bite. I like to use all types of mushrooms. So, feel free to mix it up and go crazy with them. I promise this soup is comfort in a bowl. Enjoy. 

Miso Soup with Kale & Mushrooms

2 bunches organic kale, washed, stems removed and roughly chopped

1 1/2 lb. mushrooms, cleaned and sliced thick

1 large yellow onion, julienne

3 tbsp. olive oil

2 lb. extra-firm tofu, diced into 1/2-inch cubes

2 1/2 qt. water

1 1/2 c. red miso paste

In a large soup pot, on medium-high heat, saute the onions in olive oil until translucent. Add the mushrooms and cook until firm. Throw in your chopped kale and saute until wilted. In goes the tofu. Cover with water and simmer for 30 minutes. Turn off the heat and add the miso paste, stirring until it is dissolved (never boil miso or you will lose all the good bacteria). The soup is ready to be served once the miso paste is incorporated. Boom! You’re ready to eat.

Until next time, have a happy GD day!