UB Cookin'

[Amigoo]

A diabetes discovery journey (about lentils) ...
Re: http://barryfarm.com/nutri_info/beans/b ... ntils.html

Per serving (1/4 cup uncooked)
Carbohydrate: 25g, Dietary Fiber: 10g, Protein: 12g

These beluga lentils are available from other sources, but are found online more often than locally.
Their nutrition provides insight about counting carbohydrates: as long as protein and/or fiber are present
in good amounts, the higher carbohydrate legumes (and grains) are a reasonable choice for diabetics
(but total carbohydrates per meal still matter).

BTW: carbohydrates in a meal should be complemented with
some protein and fat to minimize blood sugar spike after a meal
... according to some experts.

Rod

[Amigoo]

A diabetes discovery journey ...

Late evening creation of the Chipotle Chicken Casserole recipe was good experience
for "diabetes discovery" - much snacking on the casserole (before chicken was added)
caused late morning blood sugar to be too high.

But this provided more wisdom for daily meal planning: most of the day's carbohydrates
should be consumed before supper (IMO). At least, this method permits a better fast
before the morning blood sugar test.

About the chia seeds + applesauce ...

I was not satisfied with chia seeds + blueberries when this mixture was
refrigerated for several days - the applesauce substititue (plus cinnamon)
is still an option, but I explored the blueberries once more:

Briefly rinse two quarts of frozen blueberries, then cover and allow them to
thaw in the refrigerator for several days. Use a potato masher to extract much
of the juice, then use a hand blender to crush the blueberries. Refrigerate
this in a covered container and use within a week.

In the morning, combine 1/2 cup crushed blueberries with 2 tbsp chia seeds
and refrigerate, covered (makes two servings). This mixture is especially ideal
for an early evening snack (excellent with 2 tbsp nonfat yogurt).

Rod

[Sandy]

Hi Rod,
I have a question... you write...

In the morning, combine 1/2 cup crushed blueberries with 2 tbsp chia seeds
and refrigerate, covered (makes two servings). This mixture is especially ideal
for an early evening snack (excellent with 2 tbsp nonfat yogurt).

How long does the blueberry/chia seed need to sit refrigerated before eating? I guess I was wondering if I could throw it together in the morning when I get up and then have it for breakfast or brunch? Or should it sit for a larger space of time such as mentioned in Very Berry Chia?
xxSandy

[Amigoo]

Sandy,

Chia seeds can be eaten right from the package - I prefer a little less crunch. So, mixing in the morning is long enough for a lttle less crunch in the evening; my sister-in-law mixes them with her morning yogurt. The downside is that gel forms during the set time and the mixture is not very moist when consumed (but a good opportunity to use the juice extracted).

However, after three days (1 tbsp seeds per day), I still haven't noticed any significant addition of fiber to my diet. I suspect some diabetic dehydration ... and need to be drinking more water (or green tea with a chunk of candied ginger ).

Rod

[Amigoo]

A diabetes discovery journey ...

Experiential wisdom: grains* are good food .. until you become diabetic.
Then they become easy fuel for the fire (easily raise blood sugar).
Two days of no-grain meals has made blood sugar control easier!

* and foods, flour made from grains

Not to worry - carbohydrates are available from other food sources;
include whole grains again in the diet once blood sugars are controlled.

Better breakfast (according to blood sugar tests):
- 1 1/2 steamed eggs (one yolk)
- 1/2 cup frozen green peas, warmed
- small slice of low-fat, low-sodium cheese
- 1 tsp extra virgin olive oil or lemon-flavored fish oil (try Carlson)
- 5 cherry tomatoes + small clove of garlic

Rod

[Amigoo]

A diabetes discovery journey ...
Easy, nutritious, and low-carbohydrate snackin' stuff:

Parboil quartered red bell peppers in lotsa water and drain well.
Cook (steam) broccoli in the microwave until al dente.
Refrigerate these in a covered container. Excellent
with 1/2 mozzarella low-fat low-sodium cheese stick.

BTW: buckwheat honey is good food (1-2 tsp per day)

Rod

[Amigoo]

A diabetes discovery journey ...
Improved version of frozen blueberries + chia seeds:

- Allow 2 quarts of frozen wild blueberries to thaw in a covered container in the refrigerator 1-2 days.
- Pour off juice (without hand mashing first), then process blueberries with a hand blender.*
- Stir in 1/4 cup chia seeds plus 2-3 tbsp no-added-sugar, frozen grape juice concentrate.
- Refrigerate between uses; good serving size: 1/3 cup.

* use a deep bowl because any splashing might decorate light clothing permanently.

Note: blueberry concentrate (like syrup) would have been my first choice, but is not widely available.
Besides, grape juice concentrate also contains significant berry nutrition!

Rod

[Amigoo]

Apple Chia

A very tasty, fibrous mixture for better nutrition.

Wash, slice (discard core), and simmer unpeeled apples (about 4 organic apples; "organic" since peels will be consumed) in 1/2 cup water to al dente texture. Allow to cool, then process with a blender (or hand blender) to make applesauce; refrigerate overnight.

When the applesauce is chilled, combine 1/2 cup applesauce, plus 1 tbsp organic chia seed and 1/4 tsp cinnamon. Refrigerate for several hours for less chia crunch. Excellent with chopped walnuts!

Rod

[Amigoo]

Wheat 'n Rye Mounds (makes 8 Mounds)

A more fiber-inclusive version of the Mini-Mounds of Ruis recipe,
with similar ease of preparation. These hearty Rye Mounds are
great accompanied by complementary spreads or cheese.

Ingredients:

1 cup very warm water
1 1/2 tsp dry yeast
3 tsp brown sugar
1 cup wheat bran
3/4 tsp salt
1 cup dark rye flour
1 tbsp caraway seed
1 tbsp virgin olive oil
Bread flour for cookie sheet

Directions:

- Lightly coat a cookie sheet with olive oil, then coat with bread flour and tap to remove excess.
- Pre-heat oven to 375 degrees.
- In a warm glass quart measuring cup, add warm water, then stir in yeast, sugar, and wheat bran;
cover measuring cup and let mixture rest 20 min.
- Add salt and rye flour, stir well, then add caraway seed and olive oil; stir vigorously to combine.
- Drop spoonsful of batter evenly onto floured cookie sheet, then let rest in a warm place 5 min.
- Reduce oven to 350 degrees and bake 40-45 min.
- Let Mounds cool 5 min., then separate from cookie sheet with a spatula and serve warm.

Rod

[Sandy]

Yum! Your latest bread recipe sounds the ticket with the veggie soup I am making for dinner tonight. I was chuckling at the Bread section of the recipe index. It is obviously one of our favourite categories.
There's nothing like fresh warm grain rich bread with soup on a cool evening. Of course we are just beginning what appears to be a long hot summer. And while I'm thinking of it, I could use some new Christmas cookie ideas....healthy or not "bring m" on.
xxSandy

[Amigoo]

Sandy,

Grandma's Molasses Cookies look good!
Re: http://www.theyummylife.com/molasses_cookies

"Whenever we're at Grandpa's house, we're all missing Grandma Marie--my mother-in-law who passed away in 2001. We all have many happy memories of her. She was an amazing cook, and I especially loved her homemade cinnamon rolls and bread. Molasses cookies were a favorite for her grandkids; they could always count on finding some in Grandma's cookie jar. Those cookies were the best."

Rod

[Amigoo]

(better recipe, especially since "1 cup water" was incorrect)

Wheat 'n Rye Mounds (makes 8 Mounds)

A more fiber-inclusive version of the Mini-Mounds of Ruis recipe,
with similar ease of preparation. These hearty Rye Mounds are
great accompanied by complementary spreads or cheese.

Ingredients:

1 1/2 cups very warm water
1 1/2 tsp dry yeast
2 tsp brown sugar
1 cup wheat bran
3/4 tsp salt
1 1/4 cups dark rye flour
2 tsp caraway seed
1 tbsp virgin olive oil
Bread flour for cookie sheet

Directions:

- Lightly coat a cookie sheet with oil, then sprinkle on bread flour and tap to remove excess.
- Pre-heat oven to 375 degrees.
- In a warm glass quart measuring cup, add warm water, then stir in yeast, sugar, and wheat bran;
cover measuring cup and let mixture rest 20 min.
- Add salt and rye flour, stir well, then add caraway seed and olive oil; stir vigorously to combine.
- Drop spoonsful of batter evenly onto floured cookie sheet, then let rest in a warm place 5 min.
- Reduce oven to 350 degrees and bake 40-45 min.
- Let Mounds cool 5 min., then separate from cookie sheet with a spatula and serve warm.

Tips:
1) warm the measuring cup and water in a microwave.
2) use two spoonsful per Mound (one on top) for height.

Rod

[Amigoo]

Yellow crookneck squash is a good applesauce substitute
when sugar and carbohydrates must be kept to a minimum.
Wash, slice, and simmer squash in 1/3 cup water, then allow
to cool before mashing with a food processor or hand blender.

Caution: Chia seed is not low-calorie (as I learned when my weight
loss rate suddenly decreased). 1-2 tbsp per day seems best.

Rod

[Sandy]

Those sound just the ticket Rod. Thank you. I remember eating a friend's granny's molasses cookies in school once and they were to die for. They must have been something special as I still remember them and it has been almost 50 years.
And I still judge all chocolate fudge cake with Kay Petroskie's mom's cake... And caramel cake with my friend Stacy's memaw's recipe. Food does influence and affect us... in different ways... other then the obvious physical affect it has on our bodies. I get very sentimental when eating something that takes me back to special times or memories. I am seeing a pattern though... deesserts and sweets sadly move me more so then other more healthier options. Habits of a lifetime are hard to break.

I enjoyed looking at the photos around this recipe... Seems to be a nice site. I might enlist to receive their emails.

I just realized too that I missed indexing the Apple Chia. And I swapped recipes, adding the later version for the Wheat n' Rye mounds. So hopefully everything is all caught up and ship shape now.

XXSandy

[Amigoo]

Spicy Chipotle Sauce

Ingredients:

1/2 cup organic mayonnaise
1/3 cup stoneground mustard with horseradish
1/3 cup nonfat plain yogurt
2 tsp turmeric extract powder*
3 tsp chipotle chile powder
1/4 tsp garlic granules
2 tsp paprika

Directions:

In a chilled bowl, combine chilled mayonnaise, mustard, and yogurt,
then stir in spices. Cover bowl and refrigerate overnight for best
blend of flavors, then stir again before serving.

* turmeric powder may be used instead of turmeric extract powder
(usually sold as capsules; try Solaray Turmeric One Daily, 600mg;
twist capsules to remove powder)

Rod

[Amigoo]

Sandy,

A good decision about the first Wheat 'n Rye recipe!
That's what I did with that batch of Mounds (trash can)
since this improved recipe is much better ... and has
good aroma while baking.*

And I had to revise the developing Spicy Chipotle Sauce recipe
(reduced fat by adding yogurt) since I was gobblin' this sauce
with the new Wheat 'n Rye Mounds and pepper jack cheese
... when I was not gobblin' it with boiled chicken.

* The first recipe specified rye flour to coat the baking sheet,
but I discovered that it is sticky (but good for nutrition);
bread flour (or all-purpose) works much better!

Incidentally, the Mounds recipe was created because I'm not
getting enough dietary fiber after serious reduction of grains
and legumes from my meals (to reduce carbohydrates because
of insulin resistance). Happily, current glucometer scores
indicate that beluga lentils are good (1/3 cup cooked).

Rod

[Amigoo]

A diabetes discovery journey ...

Re: Wheat 'n Rye Mounds
http://board.1111angels.com/viewtopic.p ... 25#p190870

Quick (and lasting) energy, slow glycemic response snack (IMO):

1/2 Wheat 'n Rye Mound
+ 2 tsp sunflower seed butter
+ 1 tsp buckwheat honey

+ 2 tbsp organic apple sauce as a "chaser"
(if snack not consumed with a drink)

Parboiled red bell pepper slices and carrot chunks
(cook both to al dente texture, then refrigerate) make
excellent snack food). Upgrade: red pepper slices
with hummus, carrots with cilantro pesto ...
or with Spicy Chipotle Sauce*.

* chipotle powder is good nutrition!

Rod

[Sandy]

I've decided I want to be your next door neighbour, Rod. Honestly, the aroma's coming from your place must set the neighbour's mouths a watering! And what I like is that nearly all of it if not all of it is good for your body. Who says you throw away taste for nutrition!
Thanks again for all the good shares. You are going to make responsible cooks out of all of us!
xxSandy

[Amigoo]

Sandy,

I was impressed by reading in a book (about reversing Type 2 diabetes) that the cure is a lifestyle change - not a diet. And this emphasizes that daily healthy eating must replace a lifetime of bad habits, diabetically speaking. However, the subtle message is that diabetes is not cured but becomes very well-managed ... even without (or with much less) medication.

After several weeks of experimentation, daily testing (at least b.i.d), recording detail about meals, and researching on the internet, I see a simple formula for such diabetes management (of course, supported by food choices for best nutrition, ideal body weight, and daily exercise):

Limit daily carbohydrates (a value relative to maintenance of good body function and weight) and minimize episodes of blood sugar spikes due to fast-digesting carbohydrates. Consuming protein with a meal is a common tip, as well as distributing carbohydrates in smaller meals and snacks.

Rod

[Amigoo]

A diabetes discovery journey ...

Re: Low Fat Cottage Cheese, 2% milkfat, 16 oz (454g)
Ingredients: cultured skim milk, cream, salt, vitamin A palmitate
Fat: 2.5g, Protein: 13g, Carb: 4g, Serving size: 1/2 cup

A good protein option for meals!
Rinse this, leaving dry curd, then stir in 1 tbsp dried parsley,
1/2 tsp garlic granules, and 1 tbsp virgin olive oil (or try
other herbs and spices). I prefer 1/3 cup serving (60 cal).

Rod

[Amigoo]

Who knew? (about this dietary fiber option)
Cooked amaranth and applesauce are complementary!

Stir 1 cup of amaranth grain into 2 2/3 cups simmering water*
and cook 20 min., stirring occasionally. Pour off any remaining water,
stir thorougly, allow to cool, then stir in 1 1/2 cups chilled applesauce.

Refrigerate overnight, then sprinkle cinnamon over 1/3 cup
servings. If desired, top with 1/4 cup chopped walnuts.

* 3 cups water is usually recommended but 1/3 less
creates more amaranth crunch (lotsa fiber).

Rod

[Amigoo]

Stir 1 cup of amaranth grain into 2 2/3 cups simmering water
and cook 20 min., stirring occasionally. Pour off any remaining water,
stir thorougly, allow to cool, then stir in 1 1/2 cups chilled applesauce.

With 1/3 cup less water, there is no water to pour off - stir the cooked
amaranth several times as it cools and remaining water will be absorbed.

On the other hand ... (regarding applesauce*)
I plan to skip this processed fruit sugar and will consume the amaranth
with sliced fresh apple, chopped walnuts, and a sprinkle of cinnamon;
nonfat plain yogurt would complement this mixture.

* eliminating all sugar from a diabetic diet, except for some occasions,
now seems the better path to good health.

Rod

[Amigoo]

Garlic & Dill Cheese

A convenience method more than a recipe ...

Cut store-purchased garlic & dill cheese into cubes to create 2 cups.
Sprinkle on 1 tbsp dried dill, then stir in 1/3 cup virgin olive oil.
Add 1/4 cup diced fresh garlic and gently stir to mix.
Serve over whatever (if you like garlic and dill).
Keep refrigerated between uses.

Container should be large enough to permit gentle stirring
each time the container is opened for servings.

Rod

[Sandy]

Hi Rod,
I must admit, I've never heard of amaranth grain. Your combination sounds delicious, though. I like that it is a simple matter of mixing it together and leaving it overnight.
I have been thinking about all the great research you have done to help lower our blood sugars. You have some great tips and thoughts on this very important subject. I am happy to say that G's blood sugar is finally staying within acceptable ranges and I believe it comes from mostly leaving behind sugar products and being careful with the amount of carbs we ingest at one time, creating dangerous spikes. Of course, with Christmas on our doorsteps, it is a time of extravagance I suppose. But I am thinking that sugar is very addicting as I do not crave it when we have been careful for awhile. But let us have a momentary splurge and look out! Don't stand between me and the "sugar bowl."
xxSandy

[Amigoo]

Sandy,

With your encouragement (LOL), I ran to my box of Lakka liqueur-filled Finnish chocolates and gobbled three ... but then regained control and put the box away. A daily sugar treat(s) seems counterproductive to diabetic health, but an occasional treat (especially in moderation) is reasonable ... as long as the carbohydrates don't cause a large blood sugar spike.

Life is meant to be sweet at Christmas!

Rod