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Continuing with the Culinary Herbs Useful to Diabetics series, here are some more recipes! Food IS Medicine, just as Hippocrates, the father of western medicine said. Indian Ayurveda – humanity’s oldest medical system, which birthed all the rest – uses food as medicine, too. Join a long lineage of healing with foods for diabetic treatment.
Here are 3 sweet potato recipes today. This food is a nutritional powerhouse and can fulfill important fiber requirements, as well as boosting Vitamin A nourishment critical for diabetes — by helping to support your eyes’ and skin’s Health with the vitamin’s building block: beta-carotene.
MASHED SWEET POTATOES WITH LAVENDER AND LIME
from the Lavender Cookbook by Sharon Shipley
2 lbs organic sweet potatoes
1 stick organic, unsalted butter, melted (or equivalent of organic coconut oil)
1/4 C fresh lime juice
1/2 t crushed Certified Organic Jardin du Soleil Culinary Lavender*
Celtic or other sea salt and freshly ground pepper
minced fresh cilantro leaves (do not cut ahead of time)
grated zest of one lime
cayenne pepper, to taste — start with 1/8t and work upwards
This food may be made up to 2 days ahead and refrigerated. Then, rewarm it to serve. Sweet potatoes are an excellent alkaline pH food!
___ Preheat oven to 400 degrees F.
___ Prick the sweet potatoes several times with a fork, and then place on a foil-lined baking sheet. Bake for 1 hour, or until very soft. Set them aside until cool enough to handle. Be careful, as they retain their heat.
___ Scoop the flesh right up to the skin’s border. Discard the skins.
___ Using a blender or food processor, pulse until a smooth mixture forms.
___ Stir in the butter, lime juice and lavender.
___ Next, season with salt, fresh pepper and cayenne pepper to taste.
___ Just at serving time, top with cilantro and lime zest, and serve. Do not cut the cilantro ahead of time, as it can impair the flavor.
*Lavender can be finely ground in a spice grinder, a mortar and pestle or in a thoroughly-cleaned coffee grinder (least recommended).
EM’S SWEET POTATO HUMMUS SPREAD
Because sweet potatoes and coconut are excellent pH alkaline foods, I added, the following to offset the acidic pH of the beans:
___ steamed sweet potatoes (about 2 cups, cubed small) to 1 tub of Trader Joe’s Roasted Red Pepper Hummus (10 oz. size)
___ add a dash of Coconut Secret’s Coconut Aminos (from Whole Foods or coconutsecret.com)
___ Spread it on NO Thiamin Mononitrate crackers or breads! Check the labels, as this synthetic B vitamin flour additive is harmful. Natural, whole-grain breads from health stores are less likely to have it at all.
For those who do not have a Trader Joe’s nearby, the ingredients listed are:
___ ground chickpeas (you can use healthier cooked black-eye peas or dal)
___ tahini (sesame seed paste) – from health stores or Mid-East markets
___ fresh puree of organic red bell pepper or bottled pimento
___ (canola) oil – use extra-virgin olive oil instead
___ sea salt, lemon juice, garlic powder
If you make this at home, using a standard recipe like the one below, then you will not have the stabilizers in commercial hummus, either (which I did not show here), and you will be making a better pH alkaline food.
This would be great in children’s school lunches! And, it’s a perfect after school snack, too, as well as hors d’ouvre.
Home-made can always be healthier with the right recipe. Next time, I’ll make mine, but in a pinch, combining better ingredients into the Trader Joe’s product made it healthier.
Original recipe …
Makes 6 servings
1 medium sweet potato, cooked
1 C cooked chickpeas
2 T tahini (unsweetened sesame seed paste)
1 T olive oil
1 T lemon juice
2-3 t coconut aminos (a protein source, salty-perky taste)
1 sm garlic clove, fresh
1 t cumin
1/2 t cinnamon
1 t coriander, fresh
Pinch of sea salt
black pepper, to taste
diced or sliced organic almonds, for topping
Combine all above ingredients into a food processor and blend until smooth.
Eggs are nutritious for diabetics, but there are some guidelines to have them be the healthiest.
Firstly, they should be organic, vegetarian fed, free-range animals producing the eggs. Next, the eggs should never be whisked together as breaking the yolks exposes them to oxygen which is when the oxidized yolks become unhealthy, engendering heart disease.
Unbroken yolks have natural balancers (lecithin +) and are heart-healthy.
So, only cook intact eggs – either boiling, coddling, poaching (my favorite) or making the unique omelet technique I explain below but separating the eggs first.
In my method, the egg whites are beaten as directed. The unbroken egg yolks are added later as filling. Add the diabetic herbs at the same time as the yolks — desired savory combinations of turmeric (which will help color the eggs to the usual more yellow look; garlic, fresh onion (minced small), rosemary (ground fine), cayenne pepper, fresh basil, parsley, ginger. For a sweet-oriented omelet, use diabetic-friendly lavender (grind finely), ginger or cinnamon. Disperse the herbs well over the entire surface.
America’s Test Kitchen explains why this recipe works:
“In contrast to half-moon diner-style omelets, the French omelet is a pristine rolled affair.” Critically, the temperature of the pan must be just right, the eggs beaten just so (NO, as explained above — I adapt this part!), and hand movements must be swift. This usually intimidates home cooks, but it need not.
In their experiments, America’s Test Kitchen (ATK) (a PBS TV show) ditched the stuffy attitude and came up with a foolproof method for making the ideal French omelet — unblemished outer surface with an ultra-creamy texture, rolled around minimal filling (the diabetic herbs are perfect, along with some cheese, or not).
The classic French method requires a black carbon steel omelet pan and a fork. A nonstick skillet worked fine here (but I am NOT a fan of these pans which always must be used a medium or lower heat ranges).
Instead of a fork, which will scrape nonstick pans (also hazardous to ingest the coating), ATK used bamboo skewers and wooden chopsticks which made small curds with a silky texture. They tested various pans and the Kitchenaaid non-stick at about $20 was fine, if pre-warmed as directed. The Julia Child and Calaphon pans were expensive and excellent.
Adding a little oil, and then preheating the pan for 10 minutes over low heat eliminated any hot spots. For creaminess, very cold butter was added just after the egg (whites) were in the pan. The cold butter dispersed evenly and fused with the eggs for a moist, rich omelet.
To keep the omelet light, ATK found the perfect number of strokes — and, as it’s the egg whites which hold the “loftiness”, my changes should not affect this much, if at all. They used precisely 80 strokes with a classic metal hand-whisk, not one stroke less or more. Be exact here! Copper bowls also help to add lightness to egg whites, so I suggest a copper bowl for my version technique, if you have one. Make sure to keep a copper utensil well-cleaned, as the copper-oxide coating is not healthy.
Excessive beating physically unravels egg proteins, leading to denseness!
For cooking temperature, they tried different heat levels, but even at medium heat, the omelet cooked so quickly it was hard to judge when it was done. Therefore, turn off the heat when it is still runny (add the egg yolks and herbs) and cover it to finish cooking!
Finally, for an easy rolling method, which mirrors a classic French presentation, slide the newly-cooked omelet onto paper towel. Then, use the towel to start to roll the omelet into the sought-after cigar-shape cylinder.
Because making omelets is such a quick process, make sure to have all your ingredients and equipment at the ready — this is called “mise en place”.
If you don’t have skewers or chopsticks to stir the egg whites, then use the handle of a wooden spoon.
Warm the plates in a 200-degree oven. Serve on the warmed plates.
Best to all — Em
Diabetes Recipes – Lavender
Diabetes – Herbs that Help — Lavender
Diabetes Recipes – Herb List
Diabetes Medicine Alert
Diabetic Concerns – marjoram and nutmeg
Diabetes – Low Thyroid Connection
Thyroid Connections to Diabetes
Herbal Help Diabetic GI Problems
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