Easy Gourmet Dinners

Quinoa with Mushrooms and Shallots; to carb or not to carb....

A lot of diabetics follow a low carb diet; many of the Type 2's because they need to loose weight, many of the Type 1's because they can control their blood sugar more easily.

For my carb-loving husband it's simply not an option.  He would be very unhappy if I took away his fruits and vegetables, not to mention his breakfast cereal and lunch sandwich.

We do, of course, carefully count them all so he can take the right amount of insulin.

I also try to make the carbs he eats as healthy as possible....

Like quinoa.

This near-perfect food of the Incas has slowly been gaining recognition in the culinary world. It cooks quickly and has a nutty flavor that goes with everything. Here it's paired with the earthy taste of mushrooms and shallots.

Quinoa with Mushrooms

1/2 cup quinoa           100gr, 3.5oz
1 cup beef stock           225gr, 8oz
2 shallots              60gr, 2.1oz
2oz mushrooms an interesting, forest variety if possible           60gr, 2.1oz
2 tsp olive oil           9gr, .3oz

Combine quinoa and stock in small saucepan. Cover and bring to a boil. Reduce heat and simmer until done, about 15 minutes (or whatever your package says). Finely chop shallots and mushrooms. In a small skillet heat olive oil. Add shallots, mushrooms, and sauté until tender, about 5 minutes. Stir into quinoa. Spoon into a serving dish and serve.

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Entire Recipe / per serving
Calories:   492 / 246
Total Carbohydrates:    83 /41.5
   Dietary Fiber:    11 / 5.5
Total Fat:   15 / 7.5
Saturated Fat:   2 / 1
Cholesterol:    0 / 0
Protein:    18 / 9
Calcium:   39 / 19.5
Sodium:    744 / 372

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners.

Stuffed Peppers, Americas Style

Stuffed Green Peppers.

One of those dishes that can be truly awful.

Try having it in an institutional setting, like a school or hospital.  Most likely it will have been commercially prepared, frozen, shipped and baked within an inch of its life.

Most likely it will be soggy, a bit sharp or bitter, and over all, pretty disgusting.

If that has been your only exposure to Stuffed Bell Peppers you may be reluctant to make these.

Don't be.

Just think of the difference between freshly picked corn on the cob and canned niblets.

I originally made these with Minute Rice, then, when I moved and could no longer get it, I switched to regular rice. Quinoa makes it so much more interesting and adds a meatier texture to the finished peppers - thus it's 'Americas Style' for both North and South!

Stuffed Peppers, Americas Style

6oz ground beef (mince)           175gr, 6.2oz
1 medium onion           145gr, 5.1oz
2 ribs celery           100gr, 3.5oz
2 cloves garlic           8gr, .28oz
1 tbs olive oil           13.5gr, .48oz
1 tsp chili powder           2.5gr,.09oz
1 tbs Worcestershire sauce           17gr, .6oz
1 tsp dried basil
1 can whole tomatoes, chopped           
2 Tbs red wine          30gr, 1oz
1/2 cup shredded cheese           60gr, 2.1oz
1/3 cup cooked quinoa           65gr, 2.3oz
2/3 cup stock           150gr, 5.3oz
2 nicely shaped bell peppers, any color I used yellow and green           320gr, 11.3oz
2 - 4 drops hot pepper sauce or more...

Cook quinoa in stock until done.
Put a large pot of water on high heat and bring to a boil. Cut peppers in half the long way (try to find the best flat sides before cutting so that they will lie nicely) and remove stem end and seeds. When water is boiling drop peppers in and simmer for 5 minutes. Remove (use tongs) and put into a baking dish that will just hold them (if possible).
Finely chop onion, celery; mince garlic. Heat oil in nonstick skillet over medium-high heat. Sauté chili powder for 1 minute. Add garlic, celery and onion, sauté until tender, 5 - 7 minutes. Add beef and sauté until cooked through breaking it up as it cooks. Add tomatoes, wine, Worcestershire sauce, basil, hot pepper sauce and quinoa. Remove from heat and spoon mixture into the pepper halves. Cover with foil and bake for 15 minutes at 400F (200C). Remove foil and sprinkle with shredded cheese. Bake, uncovered until cheese melts. Serve. Keep any extra stuffing warm and serve on the side.

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Entire Recipe / per serving
Calories:    1244 / 622
Total Carbohydrates:    104 / 52
   Dietary Fiber:    22 / 11
Total Fat:    65 / 32.5
Saturated Fat:    24 / 12
Cholesterol:    190 / 95
Protein:    69 / 34.5
Calcium:   920 / 460
Sodium:    1425 / 712.5

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Oriental Rice and Zucchini Salad; adjusting the insulin.

V is back in hospital this week, for a check-up.

In the US it would probably be an office visit with some blood tests scheduled.  Here they find it more convenient (for them) just to have one in hospital at their beck and call.

In doing the schedule, someone forgot to notice that yesterday was 14 juillet (Bastille Day) - much the same as 4th of July (Independence Day) is in the US.

He went it on Monday, they gave him the list of tests, etc, to be done 'tomorrow' then promptly forgot about him until this morning (Wed.)

Forgot about him to the point of letting his BG reading get outrageously high.  Very bad form for the leading diabetic facility in the region.

We (using the royal we) want to change him from using the pre-mixed insulin to using separate basal and bolus injections.  I argued my views at length on Monday evening, when I finally got to see a doc. 

(He's been using a pre-mix, 30/70, before dinner.  If he adjusts it to compensate for dinner he gets low's in the morning... When he's in the shop using power tools.  Not good!  He needs to be able to adjust the rapid and leave the slow alone) 

She kept saying 'But he'll have to give himself another injection!' 

I kept saying "I know".

V kept saying "So what"....

She finally agreed.

Then, for breakfast yesterday, they gave him a baguette, which is the equivalent of a bowl of sugar. 

He's laying around, nothing to do, getting no exercise, has no basal insulin in him, and they give him a baguette. 

And the whole hospital is on holiday.

Then, when they found out he treated the high on his own, without permission, they (the holiday staff) yelled at him.

He is not pleased. 

I'm leaving shortly to sooth everyone's frazzled nerves.  (The hospital is 1 1/2 hours each way - he's not sick....)

Here's an easy side dish to use some of the zucchini that inundates the garden's and markets this time of year. 

I use a quick-cooking brown basmati... Any rice would work...

This is great served with some grilled chicken breasts... or steak....

Oriental Courgette (Zucchini) and Brown Rice Salad

100gr (3.5oz) brown or Basmati rice, a generous 1/2 cup
225ml (1 cup ) chicken stock
200gr, 1 small - medium zucchini (courgette) about 7 " (17cm)
2 cloves garlic
4.5gr, 1 tsp olive oil
4.5gr, 1 tsp sesame or walnut oil
10.6gr, 2 tsp soy sauce
1/4 tsp ground ginger
.8gr, 1 tbs toasted pine nuts toast for 4 minutes, dry pan
Vinaigrette

Cook rice in stock according to package directions.
Mince garlic. Slice zucchini in half the long way and then into 1/4" (.6cm) slices. Heat medium nonstick over medium heat. Add pine nuts and toast, shaking pan occasionally until golden, 4 - 5 minutes. Remove nuts and set aside.
In same skillet heat oils over medium heat. Add garlic, ginger and soy sauce and sauté briefly. Add courgette and continue to sauté for about 15 minutes, stirring occasionally with a wooden spoon, until zucchini is tender.
To finish: When rice is done put into a medium bowl. When zucchini is done add to rice. Add the vinaigrette and toss well. Sprinkle with pine nuts. Serve.

Vinaigrette

18gr, 2 tbs brown sugar
37.25gr, 2 1/2 tbs red wine vinegar
1 tbs snipped fresh parsley
1 tbs water
9gr, 2 tsp oil - sesame or walnut is best
10.6, 2 tsp soy sauce

Put all ingredients in small bowl and whisk well - will not emulsify.

Note:  Yes, there is sugar in this (gasp).  Each tbs has app 8g of carbs - or 4g per serving.  Do as you like.  We like it this way.

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Nutrition information for: entire recipe / per serving, (2 servings)
Calories:  695/ 347.8
Carbohydrates:  103.5 / 51.75
     Fiber:  7.5 / 3.75
Fat:  92 / 46
     Saturated:   1.9 / .95
Cholesterol:   7 / 3.6
Calcium:   75 / 37.5
Protein:  15 / 7.5
Sodium:  1591 / 795.5

Glycemic Index: medium - low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

Pancreas Transplants; Barley Ham and Green Bean Salad

I have had a few people ask about pancreas transplants for V.

Here's what I know:

We asked the doc about it when we scheduled the surgery.  We were told that he, normally, did not do a pancreas alone, but in conjunction with a liver and/or kidney transplant.  We were also told that the success rate was much less than that of other organ transplants.

At the time, having just been told that his pancreas was going to be removed, we accepted all  of that without question.

Since friends and family have raised the question (I'm amazed at how many people have had a pancreas transplant!) I did a wee bit of research.

According to the Mayo Clinic site a pancreas transplant is one method of treating Type 1 Diabetes, but only when other methods fail.

The wait is several years or longer.

It's normally done with a kidney transplant.

70% of people who successfully receive a kidney-pancreas transplant have a functioning pancreas after 5 years.

53% of people who successfully receive a pancreas only transplant have a functioning pancreas after 5 years.

The procedure can fail.

Then it goes on to list the side effects of the anti-rejection drugs.

V would have traded the insulin-enzyme regimen for an anti-rejection regimen (and all of its bad side effects), with only a 1 in 2 chance that it would work for 5 years.

Plus, the doc didn't want him to wait.  He was certain that the, currently, benign tumor would not stay benign for the next 5 years.  Waiting was a big risk.

Better the known than the risk.

Did I say I was going to stay away from barley for awhile?

I lied.

Barley, Ham and Green Bean Salad

1/2 cup quick cooking barley
1 cup chicken stock
10oz (300gr) ham
8oz (250gr) green beans
1 avocado
1 tomato
2 tbs fresh, snipped chives
Mustard Vinaigrette

Cook barley in chicken stock until tender. 
Top and tail beans.  Cut into 1 1/2" (4cm) lengths.  Blanch in boiling water for 4 minutes.  Remove, drain and refresh in cold water.
Cut ham into bite-size pieces.  Slice avocado and tomato.  Make vinaigrette
To finish:  Put barley into a large bowl.  Add beans, ham, chives and vinaigrette,  Stir to combine.  Divide and spoon onto 2 plates.  Arrange half of the avocado and tomato on each plate.
 
Mustard Vinaigrette
2 tbs whole grain mustard
2 tbs Greek or plain yogurt
1 tbs sherry vinegar
1/2 tbs soy sauce
2 tbs olive oil

Whisk all ingredients until well combined.

BTW: Vern, apparently, was a bad boy and messed up his Weekend Leave.  He had been told he would get out on Wed. but today they informed him it would be Friday. 

I believe he is hatching an escape plan.  He told me this evening that he left the hospital today, and found the local tram station.  He was gone for 3 hours and no one missed him.

Barley, Risotto Style; Can one live without a Pancreas?

I'm being asked two questions lately.  Here are the answers:

1.  Yes, one can live without a pancreas.

Just like one can live with only one lung or only one kidney.

None of it is quite 'normal', concessions have to be made, pills swallowed, care taken.

But, one can live without a pancreas.

It's not so much that I didn't know that before.... I just never thought about it.

The pancreas produces digestive enzymes and insulin; all of which need to be replaced.

The enzymes are in pill form; the insulin is injected.

Both need to be taken before eating, every time.

The first so the stomach can break down the food into a usable form; the second so the body can use it properly (control the glucose in the blood).

Pancreas transplants do happen but, because of a low success rate, are not considered a good course of treatment.

2.  Pancreatic cancer is so deadly because it is rarely found at an early enough stage to treat; not because it targeted the pancreas.

There are usually no symptoms until it has metastasized into other organs.  By that time, it's too late to treat by removing the pancreas.

Any other questions?  Ask, and I'll track down an answer.

And, I promise I will soon get off my barley bandwagon.

I was just so depressed when I found out the Arborio rice is not the, ahem, preferred rice for people with Type 1 Diabetes. 

Yes, I know, a diabetic can eat any food they want as long as they control the portion size and plan for it, but, some foods are best left in the 'once in awhile' category.

Like Devil's Food Cake.

And Risotto - made with the proper risotto rice (Arborio being one of them).

Barley 'Risotto' Style

I used quick-cooking barley (15 minutes) and it worked, perfectly

1 tbs butter
2 green garlic or (or 1 small leek plus 1 clove of garlic)
1/2 cup barley
1/4 (60ml) cup white wine
3/4 (200ml) cup chicken stock (you may need a bit more to keep it creamy - depending on your barley)
1/4 (1oz, 30gr) cup fresh Parmesan cheese, grated

Melt butter over medium-high heat in small saucepan. Add garlic/leek and sauté for 2 minutes. Add barley, wine, stock and bring to a simmer on medium heat. Turn heat to low and simmer until done, stirring occasionally. All stock will be absorbed. Stir in cheese. Remove from heat and serve. It should be loose and creamy, if not add a bit more stock.

As time goes on, I'll be expanding my Barley Risotto recipe, adding meat, seafood, vegetables.... If you insist, I'll share.

To find the silver lining: the frequent stirring is not necessary.

Spring Barley Pilaf; Rice and the Glycemic Index

It's been a hectic day.

V's back in hospital for another 3 week stay and we/I have been running like crazy getting all the last minute bits done.  More on all this later in the week.

I just wanted to share another barley recipe - this one featuring one of our favorite spring foods: asparagus.

Barley - which I have loved for years in the traditional soup, is my new favorite grain.

It can be used in any recipe where you would normally use rice, and if you are looking at the Glycemic Index you will see that rice can be a challenge:

Arborio, for risotto, is high. 

Substitute barley.  You'll get the same creamy consistency but with loads of fiber and a low-Glycemic grain.

Brown rice - very healthy, lots of fiber, but comes in medium on the Glycemic Index. 

Try barley.

Bland, low fiber, low taste, plain old white rice is low on the Glycemic index. 

For flavor, fiber, texture and interest... Try barley.

I even tried using it as a substitute for pasta - but more on that later, as well.

 

Spring Barley Pilaf

2/3 cup barley (90gr) cooked in 1 1/3 cup chicken stock
6oz (180gr) asparagus
3oz (90gr) snow peas (mangetout)
3oz (90gr) cherry tomato
Vinaigrette:
1/2 tbs Dijon-style mustard
1 tbs sherry vinegar
2 tbs oil
1 tsp Fines Herbes

Cook barley in chicken stock until done and stock is absorbed, about 15 minutes for quick cooking barley.
Snip herbs. Trim snow peas and cut into half or thirds, diagonally.  Cut tomatoes in half. Snap off asparagus ends.  Cut asparagus into 1 1/2" (4cm) lengths.
Bring a medium saucepan half full of water to a boil over medium high heat. Add asparagus and snow peas.  Blanche for 2 minutes. Remove, drain, rinse lightly with cool water and drain again. 
Vinaigrette: Whisk together mustard and vinegar. Drizzle in olive oil, whisking constantly. Add herbs.
To finish:  Add tomatoes to warm barley and stir gently. Add asparagus, snow peas and vinaigrette.  Stir gently to combine and serve.

On another note:  I have a new toy!  A scale that gives nutritional analysis.  Soon, I will be adding that for all the recipes... one at a time....

Barley with Pimiento; Foods to help control Diabetes

While V hasn't been told, specifically, to investigate how foods with a low or high Glycemic Index affect his blood sugar levels, it seems a prudent course of action to me.

The more we know about everything he eats, the greater control we'll have.

(Notice the use of 'we'.)

We have discovered, for example, that if he has eggs for breakfast, rather then cereal, he needs to lower his insulin dose that morning as well as be prepared to have a high carbohydrate snack mid-morning.  (Could he be planing this?  Sneaky devil....)

I'm learning that there is a lot to learn.

And it can be a bit counter intuitive.

Basmati rice has a higher GI than brown rice.

Brown rice is healthier.

It's reinforcing my theory that there is no one answer.

Take a look at the books available at Amazon... and all of their conflicting titles and you'll see what I mean.

We'll develop our own program as we go along - and it has to work for both of us: diabetic and not.

I've always tried to have a variety of grains in our diet.  In a typical week we'll have whole grain pasta, 2 or 3 different rices, and quinoa or barley.

Variety makes life more interesting and healthier.

The barley that I get is 'quick-cooking', and only takes about 15 minutes to cook.  Quick-cooking barley is usually pearled barley that has been pre-steamed to shorten the end cooking time.  The steaming leaves the nutrients intact.

The other forms of barley available are:

Hulled: The minimum outer shell is removed leaving a chewy, robust grain.  It takes 60 - 90 minutes to cook.
Pearled: After the hull is removed the grain is polished or 'pearled'.  More polishing makes the barley quicker to cook and somewhat less nutrient dense.  It takes 50 - 60 minutes to cook.
Pot/Scotch: Somewhere between Hulled and Pearled and more common in Europe.  It cooks in about an hour.

If you are looking to add fiber to your diet, barley's your grain.

It has more than 3 times the fiber of brown rice, or blueberries; more than twice that of whole-wheat spaghetti or an apple.

In addition it's high in selenium, tryptophan, copper, manganese and phosphorus. 

It's been shown to help lower cholesterol and control Type 2 Diabetes.

Its fiber is particularly friendly to the bacteria that live in your gut, keeping your intestines healthy and happy.

And... It's low on the Glycemic Index.

Plus, it's tasty!

In keeping with my last post on adding savory bits to food, this barley is finished with pimiento or roasted red pepper.

Pimiento Barley

2/3 cup quick-cooking barley
1 1/3 cup (350ml) chicken stock (or more, depending on type of barley)
1 tsp white Balsamic vinegar
1 tsp dried oregano
3oz (90gr) pimientos, or roasted red peppers about 1/3 cup

Cook barley in stock until done, stirring occasionally. If all stock is not absorbed, drain. 
Slice pimiento or red pepper if needed. When barley is done, stir in herbs, vinegar and pimiento. Serve.

Half of this is sufficient for V's carbohydrate needs for dinner.

The other half makes me happy!

Simple. Easy. Healthy.

Warm Barley Pilaf with Spring Vegetables; the Diet

I thought, prior to this diagnosis, that having diabetes was pretty straight forward:

Type 1 diabetics gave themselves shots of insulin.

Type 2 diabetics took a pill.

I assumed they did this once a day, probably before breakfast.... Just like I take a vitamin.

Oh, I had heard about severe cases where people actually monitored their own blood sugar, and had insulin pumps, but I thought that was the exception rather than the rule.

As it turns out, there are no rules.

This is one condition where the patient has to know more than the physician.  Each person's diabetes is unique, and each person has to be treated uniquely.

Let me rephrase that: Each person with diabetes must establish their own unique course of treatment.  Then they must monitor it and change it on a daily basis.

V checks his blood glucose levels 6 times each day. 

He gives himself a shot of insulin before each meal.

The three daily injections are each at different levels.

And he keeps a diary of what's happening. 

He normally has bran flakes and toast for breakfast.

This morning, as a treat (and because we're low on milk and I had bacon to use up - don't expect this often....) I made omelets.

Two hours later he was getting shaky; his blood sugar was too low.  The poor lad had to have some food, fast.  This is where he gets to eat the candy and sweets....

Note to diary: next time he has eggs for breakfast, lower the dose of insulin.

I had no idea it was so involved.

Of course, there are lots of Type 2 diabetics that do just pop a pill once a day.  Unfortunately, V's not going to be one of them.

What is truly amazing is how well he is handling everything.  I mean, this is a guy who put his car keys in the toe of a shoe and then couldn't find them for 3 days!  And he wore the shoes!

I guess that's why they kept him in hospital so long... They wanted to be sure he was ready to assume responsibility for himself. 

Good lad!

As chief food person, one of the things I'm learning about is the Glycemic Index.  The carbohydrates in food affect the blood sugar levels differently.  Some cause a rapid rise; others a slow rise.  This is not something the dietitian talked about but it seems logical that it should be considered along with everything else.  It's not mentioned in many sites about 'diabetic diets', so we'll do some exploring and see what happens.

The Glycemic Index plays an important role in the South Beach Diets for those who wonder where they've heard the term....

Barley, which I dearly love, happens to have a low GI (Glycemic Index).  Remember, the other half of a diabetic has to eat to.

Warm Barley Pilaf with Spring Vegetables

2/3 cup barley (3oz, 90gr) quick cooking
1 1/3 cup (11.5oz, 350ml) chicken stock
6oz (180gr) asparagus
3oz (90gr) mangetout, snow peas
3oz (90gr) cherry tomatoes
2 green garlic or green onion

Vinaigrette

1/2 tbs Dijon-style mustard
1 tbs sherry vinegar
2 tbs olive oil
1 tsp fines Herbes

Cook barley in chicken stock.
Heat a saucepan of water to boiling for the asparagus.  Trim and cut the asparagus into 1 1/2" (4cm) lengths. Trim the snow peas and cut large ones in half or thirds. Trim and thickly slice green garlic or onions, including lots of the green part.  Cut tomatoes in half.
Blanch asparagus for 2 minutes in boiling water. Remove and refresh in cold water.
Whisk together mustard and vinegar for vinaigrette. Slowly drizzle in olive oil, whisking constantly.
When barley is done:  Heat 1 tbs olive oil in a large skillet over medium high heat. Add green garlic or onion, asparagus and snow peas. Stir-fry for 2 minutes, until hot and starting to brown.
Put vegetables into a bowl.  Add barley and stir to combine.  Add tomatoes and vinaigrette, stir gently and serve.

For more recipes visit my internet cook book:  Easy Gourmet Dinners

Quinoa; What I didn't know about diabetes

V has been in hospital for over 3 weeks while his diabetes is stabilized and his foot heals.

Despite the fact that the hospital staff speaks French and my French is more in the 'nice weather' category than the 'functions of the pancreas' category, I have managed to glean some information.  (V's French is more in the 'cafe & croissant' category)

This is what I know now that I didn't know before:

Diabetes is not a disease.  It's a syndrome of disordered metabolism involving the pancreas.  

The pancreas is a rather busy organ in the digestive system producing several important hormones and enzymes. 

In Type 1, the pancreas produces little or no insulin.  It is only controlled with insulin injections.

In Type 2, the body develops a resistance to insulin and the pancreas eventually starts to decrease insulin production.  It can be controlled with insulin injections and/or pills and/or diet and exercise.

When V went into the hospital they immediately started him on insulin injections.  The purpose, in addition to controlling his blood sugar levels, was to give his pancreas a chance to rest and recuperate.

Because he had a long term infection in his foot, (5 months) the pancreas had been working overtime, fighting the infection and producing insulin.  In the doctor's words:  It was tired.

In the ensuing weeks, as the infection has cleared, up the amount if insulin he's using has been steadily dropping.  We expect him to be off it in another 4 - 6 weeks.  He'll then, most likely, take pills, at least for awhile.  With luck he'll be able to control it with diet and exercise.

A big advantage he has is that he's not overweight.  In overweight people the pancreas simply can't keep up with the demands of insulin production.

There is a condition called 'Syndrome X' which is a predisposition to Type 2 diabetes which, if discovered early, can be controlled with diet and exercise, and may not develop into diabetes.

Another, important bit that I didn't know...

At least initially, there is nothing that a diabetic can't eat.  It's all about portion control and timing.

Sugar and sweets should be limited but can be worked into the diet.

More about that next time...

For now... Have you tried quinoa?

Quinoa has been grown in the Andes for over 6,000 years and was second only to the potato as a food crop (third was maize).  It was grown and held sacred by the Incas. 

Nutritionally it's very high in protein, gluten free, high in fiber and minerals, and " contains a balanced set of essential amino acids for humans, making it an unusually complete foodstuff".   Not only that, it's good!  It has a nutty  taste with just the tiniest bit of crunch: when cooked the germ (a tiny, white spiral) separates from the seed and maintains an 'al dente' bite. 

Quinoa has an outer coating that is very bitter and must be thoroughly washed.  If you buy packaged quinoa this will have been done so all you need do is cook it. 

It comes in both a tan and a red version.

My French package said to cook it like pasta, in lots of boiling water.  Google said to cook it like rice, which is what I did: 1 part quinoa t o 2 parts chicken stock, ready in 15 minutes - as soon as the germ starts to separate.

More quinoa recipes to follow.