Category Archives: diabetic recipes

Victorious and Bragging after Yesterday’s Yard Sale Marathon!

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salt and pepper has its consequences

 

Need I say more?

This is my favorite find from yesterday’s Yard Sale Adventure!  A family argument immortalized in salt and pepper ceramic art!  I think it’s classic, and I’m counting on it to elevate my small salt and pepper shaker collection to near-great status.

On another note, Aunt-Bea-Me received a nomination from the Empathy Queen today for the Versatile Blogger Award! Many thanks to her Empathetic Highness for the gracious nod.  ( I  hear IttyMac is celebrating at her house too since she’s been nominated for the same award!)

Now just a note to the follower who asked for my Mexican Black Bean and Corn Relish Recipe:  Thanks for asking!  I took it as a compliment!    I have to say, Aunt-Bea-Me is very bad about writing down the ingredients she is using when she’s caught up in her own creative juices, but I think she remembers this one!

Ingredients needed:

1 can of black beans, drained and rinsed * 3-4 small cloves of shallot, finely minced * 1 ear fresh, uncooked corn, cut from the cob * freshly chopped Cilantro, 2 teaspoons, or to taste * juice of one fresh lime to bring it all together.  (You may substitute 2 teaspoons of bottled lime juice if needed) Start with 2 teaspoons but add a 3rd if needed *

Mix all ingredients together, letting them sit in a bowl or serving dish for a minimum of a half an hour ensuring the flavors meld well.  May be served at room temperature or chilled.  (Aunt Bea prefers it chilled.)  This Mexican Black Bean and Corn Relish is great with baked tortilla triangles, baked pita strips or baked flat bread, and sliced avocado.

Well, I’m rolling down my garters and putting my feet up while I enjoy a nice cup of Camomile and Lavender hot tea on the deck!  Here on the mountain, it’s a delightful 70 degrees today!  Aunt-Bea is in paradise, for sure.

happy face

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This isn’t your mama’s Southern-Fried Kitchen, my friends…managing the numbers in diabetes…

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I learned the theory of managing diabetes as a student.  Throughout my nursing career I put what I’d learned into practice.  In my mid-forties, I created monthly diabetic dietary menus for seniors living in my personal care homes, many of whom suffered from multiple disease processes.

My grandfather was diabetic; my brother is, but it was not until I married a brittle diabetic, brittle meaning a diabetic with unstable blood glucose levels in spite of his best efforts, that I began to truly understand the dietary complexity and daily frustrations associated with the disease.

Getting a diagnosis of Diabetes feels like the end of the world as we know it, according to Rich, because you have to say goodbye to many foods you often associate with comfort and home, satisfaction and tradition, while simultaneously feeling forced to eat foods you don’t like, that far too often, taste like cardboard.

I am not a nutritionist, but I am a registered nurse who is married to a diabetic. Because of my personal history with this seemingly daunting disease, I’ve learned it is possible for you to enjoy healthy meals and manage your numbers while LOVING the food you eat.

Enter Aunt-Bea shaking her stubby finger in our face, reminding us we are responsible grown-ups with creative minds, and while we may not get everything we want in life, we have the power to transform what we have into what we need.

It begins with a commitment, she says, to change the way we think about eating food, exchanging the sugary fast-food mentality that permeates society to a healthier food plan that improves the quality and duration of life. Imagination and tenacity can bridge the gap between the want and need. Aunt Bea reminds us that life is short and every day is a celebration of something or another, and that it is always up to us to decide exactly how tight we wear our garters.

this is my best side

No nonsense, practical minded guru of all things comforting and traditional, Aunt Bea can find her way around any kitchen, her tiny granny shoes shuffling, and the ruffles on her apron keeping beat to the music in her head while she experiments with old recipes, transforming them into modern, health-conscious feasts.

This isn’t your mama’s Southern-Fried Kitchen, my friends; this is Aunt Bea’s House, and the joint is jumping with healthy-yummy!

Whole grains, nuts, vegetables, fruits, fiber, fish, poultry, and a day or two a week of lean red meat is our rule of thumb!  Aunt-Bea-Me is an herb-nut, often substituting them for salt.  Salt is okay in small doses, but lacks the unique flavors and natural healing elements present in herbs.  A single pinch of salt is enough to make complex herbal flavors and textures POP in any dish.  She is also hooked on Olive Oil and quality Infused Vinegars, counting on them to do more than dress a salad; they add unique depth to simple flavors, elevating the ordinary to star.

Aunt Bea is a thrifty little munchkin who delights in pinching pennies, so nothing goes to waste.  She rules the kitchen with a pot holder in one hand, a spatula in the other, and a grin as wide as the front door on her face, as she sticks to the cardinal rule of keeping things simple.

From my experience and research, I can tell you both Low Fat and Low Carb diets are equally successful in acheiving weight loss, but which of the two is better at keeping the weight off?  That question I can’t answer, it varies from person to person, so it’s an individual choice; but it seems to me, if you’re of a mindset to eat low carb products, more likely than not, the consumption of low fat foods is a normally occurring consequence of that choice.  At our house, we tend to focus more heavily on carb counts because it more effectively manages Rich’s numbers, and it fits well with the diabetic rule of thumb: of all the calories consumed daily, 45-65% should be in the form of carbohydrates.

If the numbers confuse you, the internet is full of sites that provide free calculators for figuring out how many calories you actually consume each day.  There are also sites that calculate the number of calories you should be eating based on your weight, activity level and age.  And there are sites available that breakdown every food showing its Nutritional Value, IE: proteins, fats, calories, fiber, carbs, cholesterol, etc.  I suggest you get in the habit of using these tools as you build your Diabetic education.

http://www.myfitnesspal.com

Every carb you eat is converted into 4 calories.  Understanding that helps me keep my perspective when shopping for groceries or eating out.  Since we keep it as simple as possible at our house, I round the numbers out, making sure no more than half of the calories we consume daily are healthy carbs. Here’s what was on the menu last night:

Carrot, Red Grape and Cucumber Salad

cucumber grape and carrot salad

Dressed in Olive Oil and White Balsamic Vinegar

Oven-Fried-Chicken-Fried Steak

beef its whats for dinner

and Baked Potato topped with a heart smart butter alternative

and a dollop of fat free Greek Yogurt

Ingredients You Will Need:

ingredients needed

Egg substitute, Panko bread crumbs, Salt, Pepper, Paprika, Garlic Powder, Pam or similar spray, one Foil, Wax Paper or Parchment Lined Baking Sheet.

Trimmed cube or round steak

Trimmed cube or round steak

 Instructions

Preheat oven to 375.  Spray pam on grill.  Set grill in parchment, foil or wax paper covered pan.  Trim beef to 2 4 ounce portions.  Set left over beef aside for later.  Dip the 2 pieces of beef in Egg Beaters on one side and set on rack inside baking dish. Season each patty with a pinch of garlic, salt, pepper and paprika.  If you want a different flavor, use your imagination! Using a measuring spoon or your fingers, sprinkle Panko breadcrumbs over the surface of each serving.  (I used 2 tablespoons on each.) Then lightly spray the Panko crumbs with drizzle of Pam or a similar spray product; (this will add to the crunch by deepening browning as the meat bakes).

Bake for 20-25 minutes.

Bake for 20-25 minutes.

While dinner is baking, chop the left over meat and cover with water in a deep saucepan.  Add a stalk of cut celery and about 1/4th of 1 onion.  Season with spices of your choice; I used thyme, a pinch of salt and black pepper.  If you want this to be a vegetable beef broth, add more veggies.  Feel free to play with your spices here.  I keep broths fairly simple, using them as savory bases to build more complex dishes that will have various levels and depths of flavor.

Place the pan on the stove and bring contents to a boil.  Once boiling, reduce the heat and cover saucepan with a lid. Simmer for 45-60 minutes, depending on the amount of beef.  When the broth is complete, the flavors of the meat and vegetables will be imparted into the broth liquid.  Set aside to cool, then remove and discard the meat and the vegetables.  Strain remaining liquid and transfer into a freezer bag; mark and freeze. There you have it, Beef Broth, ready for another dish.

The prepared meal above is less than 600 calories, containing around 50 carbs, and calculating out as less than 10% of total meal calories.

Don’t panic!  I’m not starving Rich!  He eats three meals, two snacks and a dessert every day coming in at between 1,800 -2,000 calories daily.  Keeping a meal calorie count light opens possibilities for the remainder of the day.  Often lunch is the heaviest carb meal of the day since often it consists of a sandwich, or a half of a sandwich.  Just be sure that the added carbs are as healthy as they can possibly be, whole grain breads, a mayonnaise substitute, and baked, not fried chips; or you can forego the chips altogether choosing to enjoy a serving of fresh fruit instead.

From Aunt Bea’s Kitchen to the glucometer: This one is for you!

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New Recipe: Do No Harm Chicken Parm

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My kitchen has been a science lab for the past few days; sadly, it can be said that one or two of the recipes I’ve concocted, turned it into a crime scene as well.  Truthfully, most the recipes under construction are make-overs.  My daughters love eating my food but complain that I never write down how to prepare the dishes.

 it wasn't THAT bad

Guilty as charged! 

Now that the diabetes plague has settled over our house, it’s important I’m confident that what I mix up isn’t going to explode into glucose and fat, so I’m making a real effort to verify and record the ingredients in the foods I make.  I’m also researching nutritional values.

Rich is a Jersey guy, and Jersey guys love their Italian.  But Rich is also a diabetic, so a great deal of Mama Mia’s Menu is off limits.  To keep a happy home, Aunt-Bea-Me has made Rich’s pallet a priority.  I know the insides of his stomach like I know the floor plan of my own kitchen!

kitchen 1

kitchen 2

kitchen 3

 

Now let’s get this show on the road, ladies and gentlemen:

Do No Harm Chicken Parm (for two)

1-2 teaspoons Olive Oil

2 3 0z skinless, boneless chicken breasts

1 teaspoon lemon pepper

Salt to taste

1 egg white beaten in a shallow bowl and set aside

2 Tablespoons Panko, Japanese bread crumbs

Spray Pam (or similar brand)

2 Tablespoons shredded Parmesan cheese

4 Tablespoons shredded low moisture Mozzarella cheese

1 cup marinara * recipe to follow

2 ounces dry whole grain spaghetti pasta (2 oz. dry pasta = 1 cup cooked pasta)

Marinara Sauce

1 15 oz can tomato sauce

1 Tablespoon canned tomato paste

1-2 Tablespoons low sugar ketchup

¼ teaspoon Worchester Sauce

½ teaspoon garlic powder

2 teaspoons honey

A variety of herbs, dried or fresh:

Oregano

Basil

Fennel seed

Rosemary

1  bay leaf

Dried herbs are stronger than fresh.  If you’re using fresh herbs, you’re going to have to use about 3 times more than you would the dry.  Ex: 1 teaspoon dried basil = 3 teaspoons fresh basil.

I grow most of my own herbs and use them fresh in warm months.  Whatever I don’t use, I dry and have handy for cooler months.  Personal tastes vary, but when using fresh herbs for a small recipe like this one,  I normally use about 1 teaspoon of chopped Oregano, I Tablespoon chopped Basil, ¼ teaspoon fennel seeds, ¼ teaspoon finely chopped Rosemary, and sometimes I add about 1 teaspoon of chopped Thai Basil, depending on my mood.

Thai Basil and Fennel seeds add a sweet licorice flavor, creating depth.

There are many premixed, ready for use dried Italian-Blend herbs in the market place.  If doing it that way, again, for a small recipe such as this, I think I would recommend starting with a slight Tablespoon, and adding more according to taste.

Mix all ingredients for marinara in a large saucepan over medium heat.  Stir from time to time as mix comes to a slow simmer.  Cover and simmer on low heat for approximately 15 minutes, stirring periodically. (There’s going to be more sauce than you need for this recipe, so put leftovers in a sealed container, store in the refrigerator, and serve it over turkey meatballs another day.)

Meanwhile as sauce simmers, trim all fat from the chicken breasts.  Place each, one at a time, in a plastic bag. Using a flat meat hammer, pound until chicken breasts are about ½ inch thick.

Preheat oven to 375°.  Add Olive Oil to heavy oven safe frying pan.  (Cast iron is my preference!)  Spread oil evenly.

Dredge each chicken breast in egg white, on one side only, and transfer to frying pan, undredged side down.

Sprinkle each piece of chicken with salt to taste, add ½ teaspoon Lemon Pepper, and 1 Tablespoon Panko. Lightly spray Panko surface with Pam.  (Some bread crumbs may blow off, so be prepared!)  Bake chicken for 15 minutes then remove the pan from the oven and add 1-2 Tablespoons of Marinara Sauce to each piece.  Then add 1 Tablespoon Parmesan cheese and 2 Tablespoons Mozzarella to each chicken breast.  Return pan to oven, cooking for 10 minutes, or until cheese is melted and brown.  (Internal temperature should be 160-165°.)    While chicken is baking, prepare spaghetti according to package directions, drain but do not rinse.  Set aside.

parm in a pan

Plate chicken.  Add 1/2 cup cooked spaghetti and cover with 1/4 cup Marinara Sauce. I usually serve our meals on luncheon-sized plates.  It gives an illusion of having more to eat than is actually there.

parm on a plate

 Yumm…

Even though the nutritional values in this dish are good, they’d be better if you skipped eating it altogether.  But in the real world, real people, even diabetics, want to enjoy what they eat.  The American Diabetes Association recommends that 45-60 % of your daily caloric intake should be composed of carbohydrates, and 25-35% of the calories should come from fats. Also recommended is that protein should be approximately 12-20% of your daily Caloric intake.

Nutritional Values per serving:

361 calories, 46 carbs, 5 fats, 34 proteins, 341 sodium and 5.5 sugar

An excellent way to decrease carbs in this dish is to pass on the pasta.  Doing so will reduce Carbs from 46 gm to 17.  To balance this meal, I prepared a lettuce, apple and toasted pine nut salad accompanied by sugar free homemade poppy seed dressing.  it was simply  delish!  

 Aunt-Bea-Me Pearl for today:  If dinner isn’t the only thing cooking in the kitchen, pour yourself a nice glass of sweet tea, and relax!

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