“Everyone Knows Someone Who Needs This Information!” (TM)
Continuing our series with recipes using diabetes-friendly herbs which diabetics should be paying attention to! Diabetes does not mean unimaginative food, at all. Look at these great recipes to help prevent diabetes and to improve it, if you are dealing with the condition.
In the Reference section, please find the previous parts of this series.
Now I continue with more recipes using the herbs best for pre-diabetes, Type 1 diabetics and Type 2 diabetics: Turmeric, Garlic, Mint, Parsley, Rosemary, Chili, Cinnamon, Ginger, Basil and Lavender!
(Dill seed is also good, as are organic maple syrup in moderation, organic coconut products and organic dark chocolate, in moderation.) Now, back to Lavender, the least known of the group of herbs.
Lavender is part of the same botanical family as many of our most popular herbs – the Mint family — a cousin of mints, sage, rosemary and thyme. So, it is not surprising that lavender is edible and that its use in food preparation is also returning, as a refreshing “new” flavor, even though it’s been used in food for centuries (especially in European Medieval cookery)!
Lavender’s flowers and leaves can be used fresh, and both buds and stems can be used dried for cooking purposes. The stalks are much more concentrated flavor and should be used in soups and sauces (don’t overcook, as they can become bitter), whereas the fresh flowers give an ambrosial and delicate palate delight. The potency of even the lavender flowers increases with drying.
Lavender is best used alongside fennel, oregano, rosemary, thyme, sage, and savory.
And, as I noted last time, English Lavender (l. angustifolia and munstead) has the sweetest fragrance of all, and is the one preferred in cooking as it has a sweet, floral flavor, with lemon and citrus notes.
Cooking with Lavender:
In cooking, use only 1/3 the quantity of dried flowers if you do not have fresh, if the recipe calls for fresh blooms.
Harvest flowers only from organic, unsprayed plants. Select only those stems that look most perfectly ready, with the fullest color. The fresher the flower, the more flavorful its taste, so pick your flowers as close as possible to food preparation time and one’s picked in the morning will be better than those picked on a hot afternoon — so gather in the moring and place in water, in a cool place, until using later that day for cooking.
All blooms should be thoroughly rinsed as little critters may hide. Immerse the stems in water. Then lay the flowers gently on paper or cloth towels, dab dry, or gently spin dry in a salad spinner; then place vertically in shallow water until using. You can also, layer the blooms carefully between moist paper towels in the refrigerator until meal time.
This is a tasty way to add oatmeal and an extra dimension to your diet, especially if you eat oatmeal most days, as you physician likely recommends.
2 C boiling filtered water
1/2 t crushed lavender buds
1/8 t Celtic or other sea salt
1 C organic oatmeal
Cook as directed on package and remove from heat.
1 t organic cinnamon
equivalent amount of Stevia to 1T of sugar or to taste
Cut up half an organic banana or organic apple (with its skin — which contains chromium — a vital mineral for diabetics).
Add organic walnuts (excellent for Omega 3 Essential Fatty Acids) or organic raisins once it’s cooked.
HERBED CHEVRE WITH CROSTINI
8 oz. mild chevre (goat cheese), crumbled
2 T Herbs de Provence (which already contains lavender)
8 cloves garlic, peeled and thickly sliced
1 t pepper flakes
1 T cracked peppercorns
3/4-1 C extra virgin olive oil
Taste the mix by making about 1 Tablespoon sample. Add more lavender if needed (and make sure your Herbes de Provence actually contained it!).
Then, prepare the rest as follows, in a glass serving dish, to accent the colors and the layering effect.
Begin layering one third of the crumbled chevre, then one third each: Herbs de Provence, garlic slices, pepper flakes and cracked peppercorns.
Continue to create the three layers until all ingredients are utilized.
Pour a layer of oil ton top, to dip through or get onto the spreader.
It is best prepared ahead of time so all the flavors can blend. Refrigerate, and then bring it to room temp one hour before serving.
For Crostini: Slice crispy crusted French bread thinly, brush with olive oil. toast in 350F degree oven until light brown and crisp. Let your guests apply the chevre mix or do it for them ahead of time.
makes 1 serving
1 organic nectarine – pitted and sliced
a large handful of organic baby lettuce leaves
a few fresh basil leaves – slice rolled-up into spaghetti chiffonade
thinly sliced red onion, to taste
2 – 4 thin slices of a hard goat cheese (approx. 2 oz. of cheese)
2 t organic apple-cider vinegar
1 t organic grapeseed oil or extra-virgin olive oil
a pinch of minced Culinary Lavender Flowers
a pinch of Succanat, natural sugar
chopped mint leaf to taste
Make the dressing and let it sit out at room temperature while you prep the greens, plate them and then drizzle on at the last moment.
Use for sustainable-fishery seafood and fish OR for organic poultry. It can also be applied to grass-fed meats – bison and lamb being best.
1 t crushed Certified Organic Jardin du Soleil Culinary Lavender
3 t chopped fresh rosemary leaves
4 t chopped fresh thyme
4 t minced garlic
4 t minced, fresh onion
2 t Celtic or other sea salt
1/2 t crushed black pepper OR a little organic cayenne pepper
1/4 C white wine Worcestershire sauce OR Coconut Secret’s Aminos
1/4 C extra-virgin olive oil
1) Combine all ingredients in a blender or food processor, and pulse well until blended.
2) Cover, and refrigerate for at least 10 minutes before rubbing onto flesh or injecting it into the meat, as desired.
3) Marinate the protein at least an hour in the refrigerator, or even overnight, before cooking.
4) If desired and appropriate, consider serving with the potato recipe which follows.
10-15 med organic red potatoes, whole (MUST be organic!), washed and dried
1/3 C extra virgin olive oil
2 T Herbs de Provence (check label that it contains lavender) or add a pinch
1-2 T Celtic or other sea salt
1) Preheat your oven to 400F.
2) Mix all ingredients in a large bowl, and then toss to coat the potatoes.
3) Place all into a 9×9 oven-safe glass baking dish.
4) Bake 40-45 minutes, or to desired tenderness.
6 T unsweetened organic cocoa
3 T organic coconut oil *
6 T unsalted organic butter *
2 organic, free-range eggs, room temperature (cold eggs harden the oil)
1 t organic pure vanilla extract
¼ C + 2 T Nutiva’s organic coconut nectar
¾ C Coconut Secret’s coconut crystals (a low glycemic sweetener)
1/8 t Celtic or other sea salt
½ C sifted organic, fine-grind coconut flour (measure after sifting)
*You can use 9 T of Coconut Oil in place of 6 T butter for a dairy free version.
— Preheat your oven to 350F degrees. Prepare your 8×8 baking pan.
In a medium pan on very low heat, melt the butter and coconut oil together, stirring constantly. Remove from heat as soon as mixture is melted.
Add the organic cocoa and mix until thoroughly blended to a paste.
Add Coconut Crystals, Coconut Nectar and vanilla extract and mix thoroughly.
Add eggs and mix well until they are thoroughly blended into mixture.
Next, add sea salt and coconut flour and blend until all dry ingredients are incorporated.
Pour this batter into well-greased 8×8 glass pan. Bake in the preheated 350F degree oven for 28-30 minutes or until top looks evenly baked and a toothpick inserted into the center comes out dry.
Cool and cut into 16 squares. Can be frozen. If not used within 2 days, please refrigerate well-wrapped.
3 organic black tea bags (orange pekoe or Assam)
1 stick of cinnamon (make sure it’s not cassia)
around 8 allspice berries
2 t organic Cook’s vanilla extract
2 C filtered water
about 1/4 cup* organic honey
Stevia or Coconut Secret’s crystals = to 3/4C sugar*
1 t Jardin du Soleil Culinary Lavender**
1 t + fresh grated ginger
*total sweetener equals taste of about 1 cup of sugar, more or less to taste.
**Lavender can be finely ground in a spice grinder or in a throughly cleaned coffee grinder.
Drop the tea bags, cinnamon, allspice, vanilla, ginger and nutmeg into the 2 cups of boiling water.
Simmer until the mixture is a rich reddish brown. Take off the heat. Mix in the sweeteners; and strain out all large ingredients.
Pour this Chai concentrate into a heat-safe glass or mug — making 1/3 full.
Fill the remainder of the glass with warm milk or warm water … serve hot.
Or, for cold Chai, after the concentrate is cold, then add 2/3 cold milk, non-dairy milk, cold spring water — or a combo into your mug or glass.
Refrigerate the brewed Lavender Chai Tea Concentrate for later use.
This stores for up to seven days and makes 3 – 5 servings, depending on the size of the mugs / glasses used.
If changing a rosemary recipe to a lavender one, then use 3 times as much lavender as the rosemary.
If using fresh lavender buds in place of dried asked for in a recipe, use half-again the amount of fresh.
Enjoy making the recipes.
Best to all — Em
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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