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Archive for the ‘diabetes diet plan’ Category

Everyone Knows Someone Who Needs This Information!” (TM)

The series which includes diabetic friendly beverages in now in full swing. These recipes can be used all year and are particularly effective as real thirst-quenchers in summer. Traditionally, they were used by farm workers, through the centuries, who did not have all day access to springs and who had only limited ability to carry beverages far to work. This replaces electrolytes. It’s a healthier form of a sports drink, in our modern world.

The last post had a recipe for Switchel, which is one of the historic names for this beverage. Haymaker’s Punch and Oxymel are other names.

Organic maple syrup is imperative to use. Sugar maples are seriously sprayed with pesticides. And, research is constantly showing that of all the sweeteners, natural, pure organic maple syrup (in limited quantity) is actually helpful to diabetics. If you are nervous about using it, then use liquid Stevia drops, to taste, and leave out the maple.

“Eating Well” is a well-regarded magazine with many recipes crafted by dieticians. That is the source of the Haymaker’s Punch recipe which follows.
================================================================
HAYMAKER’S SWITCHEL—FROM EATING WELL

Serves: 8
Time: 2 hours and 30 minutes, but Prep Time is short.

9C filtered or spring water, divided
1/4C minced fresh ginger
1/4C pure, organic maple syrup
1/4C organic molasses
3/4C lemon juice
1/4C  organic apple cider vinegar [Bragg’s or Spectrum brands, only]
fresh berries, mint sprigs or lemon slices for garnish

Combine 3 cups water with the ginger in a small saucepan. Bring it to a boil over medium-high heat, then boil gently for 2 minutes. Remove from the heat, cover and let infuse for about 15 minutes, or to the strength you enjoy.

Strain the ginger-infused water into a container, pressing on the ginger solids to extract all the liquid. Add the organic maple syrup and organic molasses; stir until dissolved. Stir in lemon juice, organic apple cider vinegar and the remaining 6 cups filtered or spring water. Chill the beverage until it is very cold, at least 2 hours or overnight. Once you have tried this version, see if you can reduce the sweetening somewhat or substitute some liquid stevia for some or all of the molasses.

Stir the Haymaker Punch and serve in tall glasses over ice cubes. If desired, you can garnish with berries, mint sprigs or lemon slices, but do not put whole berries into kid’s glasses.

Nutrition per serving:
Calories 73
Sodium 13mg
Total Carbohydrate 20g

(Em: Have with 2 oz. of protein and 1t healthy fat, for a complete snack.)

===============================================================

Bragg’s is also bottling an Apple Cider Vinegar beverage now (their recipe of Switchel) in 3 flavors. I tried the one with cinnamon (as that spice is another beneficial one for diabetics — make sure it’s real cinnamon, not cassia!). You will find the Bragg’s beverage available in glass bottles in the refrigerated section of good health stores or see their site.

APPLE CIDER VINEGAR FOR DIABETES AND WEIGHT-CONTROL

Vinegar has long been used as a folk medicine for things like headaches and indigestion. But, now several studies reinforce its benefit for weight management and blood sugar control. Researchers believe that it is the acetic acid in any type of vinegar that produces the effect (apple cider, balsamic, white wine or red wine) (Em: I only recommend organic apple cider vinegar — as it is alkaline pH in its metabolic action inside your body — even though it’s “acidic”)

Do NOT use white distilled vinegar, ever!  The scientists believe the vinegar interferes with enzymes involved in the digestion of carbohydrates and those which alter glucose metabolism. That means way less chance that your insulin will ” spike”, so your blood sugar will be more stable.

One recent study found when mice were fed a high-fat diet — and then given acetic acid — the rodents developed about 10% less body fat than those not given acetic acid.

In a 2007 study, scientists found that having small amounts of vinegar at bedtime seemed to reduce waking blood glucose levels in people. Take this with some water, and with your small bedtime snack.

For blood sugar balance (for those with diabetes or on diabetes medication) or for weight loss, dilute 1 -2  tablespoons (some people start with teaspoons) in an equal amount of spring or filtered water — and then drink it at the beginning of a meal or with your bedtime snack. Enjoy!

Best to all — Em

REFERENCE: to access more of the series: Diabetic Herbs The extra page links to the whole series are on that page.

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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“Everyone Knows Someone Who Needs This Information” (TM)

As “Indian Summer” brings its reprise, here are some herbal recipes for beating-the-heat, and they are helpful alternatives for diabetics. Many herbs are effective in ameliorating symptoms and causes for diabetic reactions. This series has been highlighting some of the best. The first recipe helps to make ice-cream just a bit more useful — as the Lavender is a stress-reducer. ===========================================================================================

MURPHY’S LAVENDER AND WHITE CHOCOLATE ICE CREAM

2T lavender flowers 500ml spring or filtered water
1T liquid organic honey
65 g sugar [[Em: use organic brown sugar and I’ve halved it already, to start]]
5 organic egg yolks
200 ml organic milk [NOT ultra-pasteurized]
80 g white chocolate [dark chocolate is far healthier, so consider it]
240 ml organic cream
1/4 teaspoon pure organic vanilla extract
(stevia, as needed)

___   Cook the lavender flowers in the water over a low heat until the water reduces to 1/10th of the original volume. This makes an infusion. Remove from the heat and strain. Stir in the honey and set aside, covered.
___   Melt the chocolate in a double boiler, over water.
___   Beat the sugar and egg yolks together just until pale yellow. Meanwhile …
___   Bring the milk to a low simmer, and watch it the whole time. If you have one, using a cast-iron plate for the burner distributes the heat better and protects from hot-spots which can burn the milk.
___   Remove the milk from the heat and beat the milk into the egg and sugar mixture in a slow stream. Pour the mixture back into the pot and place over low heat. Stir continuously until the custard thickens slightly (around 65-70C) and just coats the back of a spoon. But, at this temperature, you have not got a pasteurized egg mix.

To pasteurize the eggs: heat the custard to 73C and maintain that temperature for at least 5 minutes. Use a cooking thermometer, and definitely keep stirring! Don’t over-heat, though, because at around 76C you will scramble the eggs! Immediately remove from the heat, and then cover and place in the freezer to cool slightly, as the custard must still be warm to mix with the chocolate — so aim for about 70C.

___   The chocolate and the custard must both be warm when you mix them so they emulsify well. If not, the chocolate will clump at first when you add the liquid, but if you keep adding liquid and stirring, it will come smooth. Add only small amounts each time.  It is now safe to taste the product and add stevia, if needed.

___   Allow to cool, then mix in the vanilla and strained lavender water.
___   Whip the cream until it has doubled in volume; it should have soft peaks. Don’t over-whip! Next, fold the cream into the custard using a gentle motion to stir (with a vertical, slicing, circular motion).
___   Taste the cream-base now, again,  and adjust with stevia and vanilla.
___   Freeze using a home ice cream machine, or cover and place in a shallow tray or cake pan  in the freezer, stirring every few hours to break up the ice crystals (my father used to make ice-cream this way 60 years ago!).

If you’re using a home ice cream machine, then transfer the mixture to a freezer-proof covered container when the ice cream has just achieved a semi-solid consistency (around 15 minutes). Place it back in the freezer, and let it continue to freeze until it is solid. Clean your machine — it did its job.

Notes: The pot in which you melt the chocolate must be completely dry or the chocolate can clump. Vanilla essences vary, so make sure you taste the custard and are happy with the flavor before you freeze it! =====================================================================================================
Next, an effective diabetic-friendly beverage to slake your thirst effectively, especially in the hot dog-days of Summer. It’s a traditional American drink, now making its way around the world. When the farmers were bringing in the harvest under the hot American sun in the early 1800s, they couldn’t drink the copious amounts of water they needed not to become dehydrated as that amount would have bloated their stomachs and made it uncomfortable to work … and springs were sometimes far away, too.

So, building on a much older tradition (from approx. the 1600s), a new version of the Oxymel drink from Medieval times. The new drink was called “Haymaker’s Punch” and also, later, “Switchel“.

As the hay is about to be brought in during the next few weeks, this is the perfect time for this refreshing, satisfying Summer drink!

Not only will the apple cider vinegar help with blood-sugar control (as shown in many studies), but it will help with weight-loss and purportedly also help with better sleep and more comfortable GI tract.

The maple is actually a good sweetener for diabetics, if in small portions. Ginger is a potent anti-inflammatory and that’s important for diabetics, too.

Haymaker’s Punch is a healthy beverage, especially in comparison to modern commercial beverages.

Here are a couple of recipes and I may share more next week. The essential ingredients are:
___   Bragg’s or Spectrum’s organic apple cider vinegar (with the mother of vinegar). Only use these brands, not Heinz etc.,
___   filtered or spring water, never tap water
___   organic honey or organic Grade B maple syrup
___   organic blackstrap molasses (in some recipes)
___   fresh, grated ginger

======================================================================= DAVE’S PORTLAND SWITCHEL WITH STEVIA

2 C filtered or spring water, chilled
1 T Bragg’ apple cider vinegar
1/4 t stevia extract ( PureVia or TrueVia) **
1/8 t ground ginger*

For a 5-cup thermos bottle, use about 3 T ACV, 3/4 t stevia, and 3/8 t dry ginger. Then add chilled, filtered water to the top.

Coconut vinegar has got an amazing flavor, and this is a healthy experiment:
3 T coconut vinegar (I think Whole Foods carries it)
3/4 t stevia powder
3/8 t ground ginger *
1/8 t ground cinnamon
all in a 5-cup thermos bottle, then fill to the top with chilled, filtered water

Dave says “The hint of cinnamon really perked up this drink. It’s now sort of like drinking a spiced vanilla cookie with a slightly tangy spark”.

* Food.com says 1/8 teaspoon of powdered ginger is equal to about 1 Tablespoon of fresh, grated ginger, but it notes that “the flavor of ground ginger can be significantly different from fresh”. If using fresh ginger, slice it thinly or grate it. Put into about 4 cups of water and bring to simmer for 15 minutes. Let cool and squeeze out the solids (you can still use them in cookies).

** If you are trying liquid stevia, then use 1 dropperful per 10 – 12 fl.oz of water and per 1T apple cider vinegar or coconut vinegar. ============================================================== Best to all — Em

REFERENCE: to access more of the series: Diabetic Herbs The extra page links to the whole series are on that page.

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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“Everyone Knows Someone Who Needs This Information!” (TM)

I’m getting back-on-track bit by bit. As digestion is imperative for good health, and because it is important for diabetics to respect the role our pancreas plays in digestion, we need to make sure that we are helping. If you suffer from acid reflux, indigestion, colon problems, then your pancreas may not have been able to provide enough alkaline buffers and being given big-gun antacids (the usual response) may be doing more harm than good.

When powerful antacid preparations like Nexium and Prilosec and others are used, they can drop stomach pH so drastically that a bacterium can invade and there is an epidemic of certain bacteria doing this. Also, when the system does not operate at appropriate pH levels, food may not be processed properly and Health is impacted tremendously.

So, in the most-ancient practice of Medicine, Ayurveda, the medical system of India, the Vaidyas (physicians) are always watchful to treat digestive ailments quickly and effectively.

I recently received this email from the famous, international vaidya Pankaj Naram.

VAIDYA PANKAJ NARAM’S ANCIENT HEALTH TIPS
FOR YOUR ACID REFLUX, BLOATING, HEART BURN, INDIGESTION

Home Remedy:- Anti-Acidity Formula, Healthy Colon Formula:

CUMIN SEED powdered 1 tsp
CORIANDER powdered 1/2 tsp
SUGAR ½ tsp
CARDAMOM powdered 1/8 tsp
WATER 1/2 Cup –
Combine. Take Mixture 2 to 3 times a day. “It makes a BIG difference.”

I think it’s worth a try. Maybe use this instead of a dose of antacid. I have always felt that people should not be taking antacids long-term. It should be on a meal-by-meal basis, and trigger-foods should be avoided. The Vaidyas food prescription follows. If it is a matter of avoiding acid-reflux and preventing esophogeal cancers, then one of the best things is to do is to lose weight.

FOODS TO AVOID with these conditions:
No Tomatoes (any form).
No Okra. No Eggplant. No Potatoes. And No Mushrooms.
No Deep-Fried Foods.
No Wheat Products (you may prepare no-yeast breads, chapatti and roti using SPELT FLOUR instead of wheat).
No Dairy Products. (Avoid all types of Cheese, especially old and aged varieties. You may enjoy Fresh Cheese such as Cottage Cheese, fresh Farmer Cheese, fresh Buffalo Mozzerella and Indian Paneer.) No Yoghurt either.
No Cold Drinks & Soda.
No Salad (i.e. no raw vegetables).

FOOD TO ENJOY: Plenty of steamed Vegetables and especially green, leafy vegetables (except those mentioned above). Please make sure all vegetables are cooked lightly but completely.

Consume daily: Moong Dal Soup. The recipe is below.
Please visit Dr. Naram’s Website: http://www.ayushakti-usa.com

======================================================================================================

YELLOW DAL & PUMPKIN SOUP ~ Food for a Balanced Mind

This is a simple soup that will help keep your mind very tranquil and happy! This is also fundamental for good digestion. Keep calm while eating and do not rush meals. You could follow the technique for a crockpot split-pea soup for mostly hands-off prep, too.

1 cup yellow mung dal (yellow split peas)
1 teaspoon lemon juice
3 cups vegetable broth or 1 teaspoon instant vegetable broth powder mixed with 3 cups water
2 tablespoons chopped fresh mint
1 ½ cup pumpkin, butternut or acorn squash (peeled & cut) (or summer squash)
Sea salt to taste
1 tablespoon ghee (clarified butter) or safflower oil

Serve with:  grated organic coconut, fresh organic lime, chopped cilantro

 

DIRECTIONS

1. Cook mung dal and pumpkin in a thick-bottomed vessel (or crockpot) along with vegetable stock.

2. In a small pan, heat ghee or safflower oil. Add chopped mint and slowly add to the cooked dal mixture.

3. Make a purée of the whole cooked mixture and adjust the thickness with water or vegetable stock until you have a thick creamy soup.

4. Stir in the lemon juice and salt.

5. Garnish with chopped mint leaves, coconut, lime and cilantro.

Enjoy and Heal, too.

Best to all — Em

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar. The extra page links are at the bottom of the first page.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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“Everyone Knows Someone Who Needs This Information!” (TM)

The past 4 posts have been laying out the case about why Omega 3 fats are especially essential to fight diabetes and the accompanying physical issues which diabetics often wrestle with. Here’s some more about Omega 3 fish sources as well as  recipes to use as basics, in your kitchen!

For cold-water fish sources of Omega 3s, it’s important to know the “provenance” of the fish (i.e. what exact species and where they were fished).

Most lists just say Omega 3 sources are ‘cold water fish’. Sometimes they mention species (like “cod”, “salmon” etc.), but this is NOT good enough!

If we are to protect the oceans and ourselves, we must know more and then act to “preserve the natural fishery” and eat clean, pristine fish!

Here’s some more complete information about these “cold-water” fish and keep yourself updated at the Environmental Defense Fund site and Monterey Bay Aquarium “Seafood Watch” site!

Cold-water Omega-3 species to be AVOIDED are:

___   Atlantic cod – due to overfishing

___   Pacific cod (from imported sources) – poor product, bad environment

___  farmed salmon, from anywhere! same as above for cod

Cold-water Omega-3 speciesBest Choices are:

___   Arctic Char – farmed in fast, natural streams, in America and Norway and in cleaned recirculating closed systems. Also called Iwana and Alpine Char

___   Pacific cod – farmed US west coast – fished using bottom long-line technique or trap or hook-and-line, only

___   Pacific halibut, caught US waters

___   Sablefish / Black cod – wild, Alaska and British Columbia; California, Oregon and Washington have an Acceptable rating for the sustenance of the fishery. They are second choice. Sablefish should also be used to substitute for “Unagi”, freshwater eel, in sushi and other Japanese recipes, as Unagi is in jeopardy. Season: fresh is May – October. Frozen, all year.

___   Salmon – wild, Alaska

___   Pacific sardines, US waters only

___   Rainbow trout – farmed in US, only

Acceptable for the moment:

___   Alaska pollock as fish, not when processed as fake krab, surimi etc.

___   Salmon, wild – from north of Cape Falcon, Oregon (but Washington catch is high in mercury – so don’t eat often — none of this Washington state catch is for kids or if pregnant).

Here are a few special recipes from Monterey Bay Aquarium species which are sustainable and responsibly produced and harvested.

Find out about the status of the fisheries in your nation. The statements above are from the US, but highlight that there definitely are problems in parts of the world, especially where fish are being farmed or where there are little or no laws about pollution.

============================================================

Arctic Char, like Trout, is a cousin of Salmon. As such all sub-species have great Omega-3 profiles. Feel free to use them all year. Whole Foods and good health stores will carry it. Ask the fishmonger in your regular supermarket if they can order it, too.

ARCTIC  CHAR WITH FENNEL AND ORANGE

Serves: 4

4 med fennel bulbs, trimmed, cut lengthwise into 1-inch wide wedges, some fronds minced and reserved for garnish
2 lg red onions, peeled, cut through the stem end into 1-inch wide wedges
2 T olive oil, plus more as needed
4 t grated orange zest (from about 3 oranges), divided
1¾ t fennel seeds, crushed coarsely in mortar with pestle if desired, divided
coarse kosher salt and freshly ground pepper
4 Arctic char fillets, 5-6 ounces each
1/4 C balsamic vinegar
1/4 C fresh orange juice
2 t firmly packed brown sugar

Arrange one rack in the upper third of your oven and one rack in the lower third of the oven, then preheat to 450º F.

Combine the fennel wedges and onions in a large bowl, and then add the 2 tablespoons of the oil, 1 1/2 teaspoons of the orange zest, and 1 teaspoon of the fennel seeds. Toss to coat the vegetables. Sprinkle with salt and pepper and toss again.

Arrange vegetables in a single layer on a large, rimmed baking sheet, then place on the upper oven rack. Roast for 15 minutes.

Stir the vegetables and continue roasting until tender and beginning to brown, which will be about 15 minutes longer.

In the meantime, brush a small, rimmed baking sheet with olive oil. Also brush the skin of the fish with olive oil. Place skin side down on the prepared baking sheet. Brush on more olive oil to the  top of the fish and sprinkle with salt, pepper, 1 1/2 teaspoons of the orange zest and remaining ¾ teaspoon of fennel seeds.

After the vegetables have roasted for 20 minutes, place the pan with the fish on the lower oven rack and cook the fish until it feels springy when pressed in the center. This will take  about 8-10 minutes, depending on the thickness of the fish.

Another test of doneness: make a small incision in the thickest part of the fish. The flesh should be just opaque in the center. If it’s still translucent, then cook it a few minutes longer.

While the fish is cooking, mix the vinegar, orange juice, brown sugar and remaining 1 teaspoon grated orange zest in a large skillet. Stir until the sugar dissolves, and then simmer over medium heat until thickened to a syrupy texture.  Stir it frequently, for about 3 minutes, then remove from the heat.

Divide the vegetables and fish among 4 pre-warmed plates, saving the juices from the fish pan. Next, stir 3-4 teaspoons of the fish juices into the balsamic sauce. Spoon all of the sauce over the fish and vegetables. Sprinkle lightly with chopped fennel fronds and serve immediately.

==========================================================================

PACIFIC COD CHOWDER

Serves: 4

4  slices applewood-smoked “bacon” (1/4 pound), chopped (optional)*
1 lg onion, chopped
2 bay leaves
1 t minced fresh thyme
1/4 t paprika
(3) 8-ounce bottles clam juice OR fish broth
1/2 C spring or filtered water
1 pound organic Yukon gold potatoes, peeled, cut into 1/2-inch pieces **
1/2 C  organic whipping cream **
coarse kosher salt and freshly ground pepper
1 1/2 pounds Pacific cod, cut in 1-inch pieces
1 med bunch organic kale finely chopped (about 2 cups) **

If using, cook the “bacon” in a heavy large pot over medium heat until brown and crisp, stirring occasionally, about 5 minutes. Using a slotted spoon, transfer the bacon to a paper towel and drain.

Add the onion, bay leaves and thyme to the pot. Sauté over medium heat until the onion is tender, about 5 minutes. Stir in the paprika. Add the clam juice or broth, 1/2 cup water and then the potatoes. Bring the mixture to a low boil. Reduce heat to medium, cover and simmer until the potatoes are just tender, about 8 minutes.

Next, add the cream and bacon to the chowder. Sprinkle the cod pieces with salt and pepper then add the cod and kale to the soup. Simmer until the fish is opaque in the center (to check, cut into a piece of fish with a small knife or break apart with a spoon), stirring occasionally, about 5 minutes.

Only after you are sure that the fish IS cooked, then taste and adjust the seasonings. Ladle the chowder into warmed bowls and serve.

NOTES:
* It’s optional to use “bacon” of any sort. Frankly, it just overwhelms the taste of the fish! But, if you want a vegetarian version, then use a soy “bacon” substitute. It gives a little flavor without being overwhelming, and it keeps the dish kosher, too.

** These 2 vegetables and the cream MUST BE ORGANIC! Why?

Regular potatoes are covered in fungicides.

Regular kale is often grown in polluted fields to draw-out the pollutants!

All fatty dairy products harbor environmental toxins unless they are organically-produced, with care.

===========================================================================
PACIFIC COD TACOS

I personally feel that the Fish Taco is Mexico’s greatest contribution to world-cuisine. I know there are other great Mexican meals, like adobos etc., but this is MY favorite!  Taco del Mar, si!

Serves: 4

Marinated Cod

1/4 C T  olive oil
2 T chopped fresh cilantro
1 1/2 T  fresh lemon juice
1 t  ground achiote* (ground annatto seed) (optional)
1 garlic clove, crushed
1 1/4-1 1/2 pounds Pacific cod

Cumin-Lime Aioli

1/2 C organic  mayonnaise
2 T  cold-pressed, extra-virgin olive oil
1 small garlic clove, finely chopped
1 1/2 T  fresh lemon juice
1 T  fresh lime juice
1/2 t ground cumin
1/4 t  ground coriander
1/4 t  cayenne pepper
pinch of white pepper or freshly ground black pepper
coarse Celtic sea salt

Pico de Gallo

2 med. organic red tomatoes seeded, diced
1 med. organic yellow tomato, diced
1 sm.    red onion, finely chopped
1/3 C  chopped fresh cilantro
2 T  fresh lime juice
2 T  fresh lemon juice
1 T  cold-pressed, extra-virgin olive oil
1/2 jalapeño chile, minced
4 shakes hot pepper sauce (such as Tabasco)

1/2 sm.  head organic red cabbage
8-12 organic corn tortillas
olive oil (for frying)
all-purpose flour

Cooking the Marinated Cod

Combine the oil, cilantro, lemon juice, (achiote) and garlic in a medium bowl. Cut the cod lengthwise into 3 x ¾- inch strips. Add to the marinade and stir to coat. Cover and refrigerate at least 1 hour and up to 2 hours.

Making the Aioli

Combine the mayonnaise, oil, garlic, lemon juice, lime juice, cumin, coriander, cayenne and pepper in a medium bowl and mix to blend. Season to taste with salt. (Can be prepared 2 days ahead; cover and refrigerate.)

For the Pico de Gallo

Combine the red and yellow tomatoes, onion, cilantro, lime juice, lemon juice, olive oil, jalapeno and hot pepper sauce in a medium bowl. Mix to blend. Season to taste with salt and pepper.

Cut the cabbage half in thirds through the core. Slice very thinly or shred on a v-slicer or a mandolin.

Warm the tortillas in the oven or on top of the stove.

To warm in the oven, preheat to 250º F. Wrap the tortillas in foil and heat in the oven while cooking the cod.

To heat on top of the stove, working with one tortilla at a time, place directly on a gas burner or hot, dry skillet and cook until beginning to brown in spots, about 20 seconds on each side. Wrap in foil to keep warm.

To Cook the Cod:

Cover the bottom of a heavy large skillet generously with olive oil and warm over medium-high heat.

Place some flour on a medium plate. Working in batches, remove the cod from the marinade, turn in the flour to coat, and add to the skillet (do not crowd).

Cook the cod until crisp, beginning to flake, and opaque in the center, about 3 minutes on each side. (The fish will start to separate into opaque flakes when it’s cooked through.)

Transfer to paper towels and drain. If the browned bits in the skillet become dark brown, pour off the oil, wipe out the skillet and add fresh oil. Sprinkle the cooked cod with salt and pepper.

Arrange 2 or 3 warm tortillas on each plate. Spread each with a little aioli and arrange fish strips in the center. Using a slotted spoon, dress with pico de gallo and top with shredded cabbage. Serve immediately.

*Ground achiote, also called ground annatto seed, is a deep red powder that gives the cod a rich, warm color. It can be found in Latin American, Indian and specialty food stores. Turmeric could also be used and it has real nutritional value as an anti-inflammatory.

=====================================================================

SABLEFISH – GENMAI CHA TEA SOUP

Makes 4 servings
Total Time: 65 minutes

2 C  short-grain organic brown rice
1 t Celtic sea salt, divided
1 package (about 0.8 oz.) toasted, seasoned nori seaweed*
2 green onions
2 t  organic oil
1 pound black cod (about 2 fillets) **
8 tea bags of genmaicha ***
4 C filtered water or spring water
8 more Cups – filtered water
1 t  black sesame seeds (white are 2nd choice)
tamari (a rich, traditionally-made Japanese soy sauce)(optional)
toasted sesame oil

In a medium saucepan, bring rice, 1/2 tsp. salt and 4 cups water to a boil. Cover, reduce heat to a simmer, and cook until rice is tender to the bite, about 50 minutes — or use a rice cooker using their proportions for the amount of water needed for 2C rice (dry). Remove rice from heat, uncover, and fluff with a fork.

Meanwhile, cut nori into 1/4-inch strips and set aside. Slice green onions crosswise (including green parts) and set aside.

Preheat broiler.

Rub a baking sheet with oil.

Put fish on sheet and turn over to oil both sides. Sprinkle with remaining 1/2 tsp. salt. Broil 3 to 4 inches away from broiler until cooked through (flesh flakes easily and is opaque in the center), about 5 minutes. Transfer fish to a plate and set aside.

When rice is cooked, bring 8 cups water to a boil in a saucepan. In a large teapot, measuring cup, or pitcher, pour the boiling water over tea bags. Let steep 5 minutes.

Meanwhile, put 1 cup rice in each of 4 large soup bowls. Place 1/2 fish fillet on each bed of rice. Pour 2 cups hot tea over each. Sprinkle with green onion and black sesame seeds. Serve immediately, with bowls of nori, tamari, and sesame oil on the side.

* Nori is the green-black seaweed used to wrap sushi rolls. It is easy to cut into strips with kitchen shears. Nori, tamari and sesame oil will all be available in a good health store.

** try to choose fillets of even thickness.

*** Genmai Cha comes in boxes in Asian (especially Japanese) markets. It is a green tea paired with roasted rice grains. It has a delicate, nutty flavor.

============================================================
REFERENCE WITH RECIPES:
Omega 3 for Diabetics – Part 1
Omega 3 Foods for Diabetics – Part 2
Diabetics Need Omega 3 – Part 3
Omega 3 Helps Diabetes – Part 4

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar. The extra page links are at the bottom of the first page.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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“Everyone Knows Someone Who Needs That Information” (TM)

Trying new foods which are healthy is imperative for diabetics, as many people are stuck in a rut, continuing to eat foods and sustain habits which are not helping, and which may harm. The new foods are generally vegetarian, and in this case, they are essential. If you haven’t been eating them, you are putting yourself in jeopardy.  Some options are more expensive than others, but in the BIG food-picture, saving money on one part of your food budget (the most expensive is processed foods and more protein than you need), then enables you to buy healthier fresh or lightly-processed real foods.

We do not have to buy processed foods for the smart 2-snacks-a-day in a diabetic diet. In fact, snacks are a chance to try out other new items and recipes. When this season’s Biggest Loser Finale show this week revealed 59 year old Deni and 35 year old Olivia winning, as the at-home and grand-prize winners, respectively, there were lessons to learn there. We’ll discuss that over coming weeks, but small, healthy meals and snacks, paced through the day, is integral for beating both obesity and diabetes.

Famed holistic physician, Dr. Andrew Weil, MD says “As a physician, I recommend nutritious hemp seeds and oil to anyone interested in maintaining a healthy diet. Everyone will benefit when American farmers can grow this amazing crop once again.

What’s going on here?

Well, Hemp History Week occurred May 2-8, 2011 and you can learn more at: Grow American Hemp! – it’s Nature’s Wonder Food and the safest ecologically for food, clothes (excellent and no pesticides — cotton accounts for 25% of all pesticide use!), building materials, cosmetics, industrial products (Chrysler, Mercedes Benz, Lotus, GM and BMW already use it in cars)  and on and on.

Currently, one needs a permit to grow even industrial hemp (which cannot produce marijuana) and the American government has not been granting permits and has been waging war on those who want to grow this amazing, healthy, useful plant.

It’s even burned fields on the permit-holding, sovereign lands of several Native American tribes, for their own home-building use (they did the American government the  “courtesy” to get a permit, although they should not need it). The ATF agents burned 2 seasons of crops and left individuals and tribes without their crop after investing all their money.

No-one is getting permits in America, and meanwhile, we are importing hemp food and hemp products from Canada and other European and Asian countries which are more enlightened. So, we pay more and our farmers are locked out from one of the few lucrative crops which could help them save their family farms and provide a decent living-wage.

Hemp is one of the most nutritious foods on earth and if I had to choose 3 foods to have plenty of on a desert island, it would be one. Hemp seeds are a nearly-perfect food source. And, they are one of the few foods which have the needed human ratio of 1:3 essential fatty acids (EFAs) of Omega-3s to Omega-6s.

We must get these essential fatty acids everyday: either from cold water fish, molecularly-distilled fish oil capsules, organic hemp seed, organic chia seed or organic flax seed. Omega-3s are severely lacking in the modern diet, and this is possibly why neurological problems are increasing, as the brain is 70% these essential fats. Episodes of Parkinson’s, ADD, Autism, Alzheimers and more, along with IQ’s falling can all be attributed to lack of these EFAs. And, their lack also lets body-wide inflammation wreke havoc; this impacts diabetics directly.

So, like last week, when I wrote about chia seed recipes, I’ll add some interesting hemp seed ones this week.

I prefer NOT to cook hemp seeds, flax seeds or chia seeds. If you do, please do not use any heat higher than 325F. That’s critical. Flaxseeds must be ground to be accessible and then used immediately.

You will not be failing drug tests if you eat hemp! Only those who use drugs will register on those tests.
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HEMP PANCAKES

Makes: About 16 pancakes Prep Time: 15 min Cook Time: 15 min

1 C  shelled hemp seeds (hemp hearts)
3 T nut oil or organic butter (changed)

1 C organic whole wheat flour or organic substitute of choice
2 t no-aluminum baking powder (Rumford’s)

1 t baking soda
1 t Celtic sea salt

4 egg whites – divided, free-range, vegetarian fed —– save the egg yolks (or cook, whole, to medium, separately and serve on side).
1 C plain organic yogurt
2 T organic raw honey (not for those under 3 years old) OR organic maple syrup

1 C spring water
2 T vanilla
Berries (optional)

Combine flour, shelled hemp seed, baking powder, salt and soda in bowl.
Combine egg whites, yogurt, sweetener and water. Whisk in butter or oil.

Pour into dry ingredients. Use blender to mix to smooth consistency. Optional: add in Berries while cooking!

Cook on (buttered) griddle (medium heat, max 325F), until tops are bubbly – turn and cook until browned.

Serve with more maple syrup OR use the Savory Hemp Hummus or Hemp Butter, below. Can be frozen and heated up in toaster.

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SAVORY HEMP HUMMUS – Manitoba Harvest

Makes 4 cups Prep Time: 10 mins

3 C sprouted organic chick peas OR canned organic chickpeas OR beans
1/2 C hemp hearts (shelled hemp seed)

1/4 C hemp seed oil OR mix of hemp and olive OR all organic, extra-virgin olive oil
2 cloves organic garlic
1/4 C organic lemon juice

1/4 C organic parsley
2 T cumin powder
2 T organic red miso

1 t cayenne powder
1 T fresh cracked black pepper

Combine all ingredients in a blender or food processor. Blend on low, stopping to turn the mixture until smooth.

Can be stored in a sealed container in the refrigerator for 4 days.
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HEMP BUTTER

Makes 2 1/4 cups. Prep Time: 5 minutes

1 1/4 C organic hemp seed oil
1 lb organic unsalted butter

Soften butter in a container (over night usually does it)

Add 1 1/4 C hemp seed oil and blend in by hand until hemp oil and butter are partially mixed.

Now use a hand blender on low until it’s completely smooth (and green } texture. Refrigerate and remove a small pat when needed.

Usually softens enough to spread at room temp in about 10 minutes. Remember not to cook with it. Keep the temp low and simmer if you must. Compliments of Tom Kowalsky Winnipeg, Manitoba, Canada
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COCONUT MANNA™ OATMEAL

1 bowl of hot oatmeal
2 T Coconut Manna™ (organic, extra-virgin coconut oil)
2 T Nutiva shelled hempseed
1 T organic honey or organic maple syrup

Gently mix together. Serve hot or warm.
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VEGGIE HEMP CHILI – Manitoba Harvest

Makes: 6 servings
Prep Time: 10 min. Cook Time: 45 min.

2 t organic, extra-virgin coconut oil
3/4 onion, chopped
1 clove garlic, minced

3 C canned peeled organic tomatoes, chopped, with juice
1 C hemp hearts (shelled hemp seed)
1/3 C spring water

3 T chili powder, more if desired
2 t organic blackstrap molasses
3/4 t cumin

1/8 t cayenne pepper
1/2 t black pepper
1-1/2 C canned organic pinto beans, rinsed and drained

1-1/2 C canned organic black beans
1 jalapeno pepper (optional), diced

Heat oil in a heavy saucepan over medium heat. Saute onion and garlic until softened.

Stir in next 8 ingredients and bring to a boil. Immediately reduce heat to medium low and simmer 15 minutes.

Add beans and simmer another 20-30 minutes, adding water if chili becomes too thick. Stir jalapeno pepper into chili just before serving.
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VEGGIE HEMP BURGERS – Manitoba Harvest

Makes: 6 patties
Prep Time: 10 minutes Cook Time: 30 minutes

10 ounces soft tofu
1 C hemp hearts (shelled hemp seeds)
1/4 C sunflower seeds

1/4C scallions, chopped
2 T soy sauce
2 T nutritional yeast

1/2 t dried basil
2 C herb seasoned stuffing — substitute (2C cooked quinoa OR 2C cooked brown rice OR combo)

In a blender, puree tofu then add the rest of the ingredients except stuffing / quinoa and brown rice. Put the mix into a bowl and pour tofu mixture over top. Combine well. Form into burger patties and bake on a greased cookie sheet in a 300 F oven for 25-30 minutes or until golden brown.
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More hemp recipes next time!

Best to all — Em

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar. The extra page links are at the bottom of the first page.

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(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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“Everyone Knows Someone Who Needs This Information!” (TM)

The last 2 weeks have illuminated the real prime causes of diabetes thanks to the decades of research by Dr. Brice Vickery, DC. This time, I’ll finish the scientific explanation and back-it-up with some of the newest science available, anywhere, from other researchers. And, I’ll share Dr. Vickery’s solution, again. It’s that important!

Please review the previous 2 parts:

Dr. Brice Vickery, DC Discovers Diabetes’ Cure Protocol – Part 1

Dr. Brice Vickery, DC Exposes Diabetes Causes Part 2

Last time, I described what Dr. Vickery taught about the biochemical cascade of events and non-events which cause absolute havoc in organ systems and each body cell. Yes, the disruption, from 3 separate causes is that pervasive.

The body is struck down in stages, with hypoglycemia indicating adrenal involvement, diabetes indicating pancreatic distress and breakdown and fibromyalgia / Chronic Fatigue Syndrome being an elevated state of body-wide alarm.

His innovative diagnostic methods and tools show why the body cannot yet heal or even defend itself, and how to give your body the exact tools it needs to heal itself.

That’s all in Parts 1 and 2, above. This time, I just want to zero in on a couple of items and mention some new research which backs-up some important aspects of all this protein synthesis discussion, as it affects diabetics, especially.

The end-stage group with CFS and fibromyalgia are always deficient not just in protein, but also in essential fatty acids and mineral absorption. Diabetics, being the middle-stage, have aspects of all of these deficiencies, too.

So, Dr. Vickery spent decades refining his formulas so that they help your body heal in all 3 stages. His patented formula starts healing the protein deficiency which you HAVE and also includes minerals which must be of the proper smaller-than-usual size, increased water-solubility and ionically active minerals in order to be accepted into your cells.

If they are not exactly formed and in the proper cocktail balance, it won’t matter how many protein transporters you have trying to “solve” your protein deficiency and more, because the minerals needed for other critical biochemistry will just end up floating around your system, storing themselves in your tissues and hardening blood vessels, causing their own set of problems — if these formula-components are not correctly formed.

One of the 3 underlying causes of diabetes, the protein deficiency caused by your overloaded pancreas no longer being able to make sufficient alkaline buffers, then sabotages the actual digestion of everything you are trying to break down for cellular energy. Incomplete digestion of food makes all the food you eat UNAVAILABLE. You start to starve slowly, and so do your mitochondria — your cellular furnaces.

I have written about this before, that researchers see fewer and smaller mitochondria in diabetics. We’re tired all the time as the situation progresses, and fewer mitochondria are a symptom that diabetics are “aging” faster than they should.

Well, now the research scientists at my former school, the University of California, Davis have found some critical parts of biochemistry affecting diabetes, hitherto completely unknown.

Aberrant biochemistry begins to cause age-related mitochondrial dysfunction, which plays a central role in virtually all killer diseases of aging.

Essential nutrients like CoQ10, lipoic acid and carnitine, promote the health and function of existing mitochondria. But, just as critical is the need for every aging person (and diabetic) to generate more mitochondria in order to protect against degenerative cellular decline.

In an historic scientific breakthrough,  a natural coenzyme called PQQ (pyrroloquinoline quinone) has been shown to trigger  new mitochondria in aging cells! And, of course, this means that adequate protein is needed to form PQQ in the first place.

Yes, by taking Dr. Vickery’s formula, you should be able to make your own PQQ.  And, through the Life Extension Foundation, you can buy the university’s research PQQ formula, too. (L.E.F. requires membership.) (No prescription is required.)

PQQ is a critical protein combo — UCD researchers found it has a pivotal role in growth and development. That role stems from its unique ability to activate cell signaling pathways directly involved in cellular energy metabolism, cellular development and cellular function.

Cells undergo spontaneous mitochondrial biogenesis through the effects of three signaling molecules which are activated by PQQ:

___   PQQ activates expression of PCG-1Alpha (peroxisome proliferator-activated receptor gamma coactivator 1-alpha) molecules.

PCG-1Alpha is a “master regulator” which mobilizes your cells’ response to several external triggers. By directly stimulating genes which enhance mitochondrial and cellular respiration, growth, and reproduction, it can  up-regulate cellular metabolism at the genetic level.  Favorable affects from this include: healthier blood pressure, cholesterol and triglyceride breakdown, and the delay of obesity onset.

___   PQQ also triggers a signaling protein known as CREB (cAMP-response element-binding protein). CREB plays a pivotal role in embryonic development and growth when it beneficially interacts with histones (molecular compounds shown to protect and repair cellular DNA). This should help prevent mutations and limit the appearance of cancer.

CREB stimulates the growth of new mitochondria, too.

Whereas, altered (glycated) proteins can bind to mitochondria and compromise their function — if your A1c tests show lots of glycated protein, then you now know your mitochondria are in the battle for their lives, and yours.

___   PQQ regulates the recently-discovered cell signaling protein called DJ-1. As with PCG-1Alpha and CREB, DJ-1 is intimately involved in cell function and survival.

It has been shown to prevent cell death by combating intensive antioxidant stress and is of particular importance to brain health and function.This is possibly why Dr. Vickery showed those with Parkinson’s were affected by their faulty protein digestion, too.

DJ-1 damage and resulting mutation have been conclusively linked to the onset of Parkinson’s disease and other neurological disorders.

These findings shed light on the results of prior studies where a PQQ deficiency in juvenile mice,  resulted in elevated plasma glucose concentrations, a 20-30% reduction in the number of mitochondria in the liver, and consequent impairment in oxygen metabolism (producing profound fatigue).

All of these are just 3 examples of thousands of critical protein systems which will not be functioning properly if you are unable to digest proteins and fashion the thousands of products made from Free Amino Acids (F.A.A.) the completely-digested form that your protein food must become, but is not, at the moment.

As 95% of cellular energy is produced by mitochondria, and they cannot divide within healthy cells, as other cellular components can, it’s critical to cater to their well-being for our own survival.

Indeed, impaired mitochondrial metabolism is recognized as an underlying factor of many diseases, including diabetes.

Damage to the mitochondria within endothelial cells lining arteries is an underlying cause of atherosclerosis (hardening of the arteries i.e. the onset of heart disease).

Traditional risk factors for arterial disease like:

smoking

obesity

high blood sugar

high cholesterol

and high triglycerides

are all linked to mitochondrial injury!

And, critically, the accumulation of dysfunctional mitochondria within your cell(s), results in a vicious cycle whereby increased oxidative and glycation reactions disable more and more  mitochondria, eventually leading to your cell’s demise. This is happening in your body by the millions. Where’s the help?

Having the proper amount of digested, quality protein changes all of this.

Then your body can make PQQ and all the other necessary proteins and co-factors to get your enzyme systems operating properly.

Diabetes is NOT just about popping a Metaformin pill or injecting insulin — they DON”T take care of all these other important parts of your biochemistry!

The search has GOT to be about FINDING the Root Cause, and I think Dr. Vickery has.

When your body can begin healing itself because it finally has enough quality, usable protein, then it heals the other 2 main systems, which in turn, complete the Healing.

Corrected protein amounts enable:

___   spinal healing with resultant return to health of cervical autonomic nervous system sensors,  now able to give accurate feed-back of glucose state. Then, if needed, a chiropractic adjustment can straighten the spine and the adjustment will likely hold.

___  your body can heal its major glandular organ systems especially adrenals, pancreas, liver and thyroid. Once again, your adrenals can protect you; your pancreas will make its full-complement of  life-affirming products; your liver will be able to provide an effective back-up source of glycogen when your blood-sugar dips too low, and your thyroid will have a system producing energy for proper metabolism.

Get your doctor to work with Dr. Vickery. Contact him through http://www.supernutrient.com

Sign-up for alerts for when I post. You can do that at the top of right side-bar.

Read the Titles Archive (tab on the upper navigation bar). There’s 4 years of still-current info!

Best to all — Em

REFERENCES:

Dr. Brice Vickery, DC
Life Extension Magazine
c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please respect my copyright. You may quote 2 short paragraphs in your article or on your site (please provide a link back here). To quote more, please contact me for permission at the About Me page on the upper navigation bar. Thanks!

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“Everyone Knows Someone Who Needs This Information!” (TM)

For diabetics, even though Egypt is reaching out to enter a new epoch in its long history as a nation, its recent events brings up the issues of navigating the modern world for diabetics. For those with diabetes, worrying about family in Egypt during the recent revolution probably found their diabetic blood sugars upset or even out of control blood sugar levels. Stress does this. Those diabetics caught in the midst of the unrest also potentially found access to medication, food and medical care upset. All this means you always have to have a personal back-up food and medication plan and when you travel, even doubly so.

In solidarity with the hopes of the Egyptian people, in their quest for clean elections and honest self-government, I will share a recipe for Koshari – Egypt’s national food.

Like our hamburgers and fries, this is the food Egyptians love. It is usually vegetarian, filling and inexpensive. With fewer Egyptians eating at home, especially for lunch, the Koshari cooks work from street carts in the marketplace.

Their clanking serving spoons on the bowls holding the diverse grains, legumes, spices, and sauces makes a tapping sound, like music, and that draws the hungry shoppers and workers walking by. For the humblest workers, a breakfast of Koshari may be the only meal until just before bed, late at night.

Usually Koshari is a combination: of lentils, garbanzo beans (chickpeas, ceci), Egyptian basmati rice and a macaroni pasta. It is topped with: spice blends, garlic and  tomato sauce, then garnished with caramelized onions, vinegar and a tangy traditional Shatta salsa.

The preparation is important – all the legumes, macaroni and rice must be kept to small dollop-size portions, and each must be cooked separately, so that each item holds its flavor.

Rinse the cooked beans ( matpe or brown lentils) in boiling water, after cooking to remove any residual starch film – the impact of that technique is to feature each item’s taste, purely, then enhance them with a generally applied sauce that elevates the  dance into a whirlwind of flavor and aroma.

French green lentils (preferably organic) may not be a traditionally-used lentil, but these are much more nutritious.

This is a dish with many sources of vegetarian protein, so in the combination, there’s probably sufficient amino acids BUT as Egypt is not a wealthy country for the general population, the balance of carbohydrates in the dish is very high. This would be better to bring the meal more in a Zone recipe balance by adding 4 – 6 ozs. of a steamed or poached or grilled fish fillet, and a large green salad (including deep greens like kale, romaine, parsley and cilantro) which can stand up to Koshari’s spicy sauce while adding a counter-point.

I first saw Anthony Bourdain enjoying this dish on his series No Reservations and I was intrigued. It was hard to decide which Koshari recipe to use to represent a nation, but you’ll easily find more online if you want. Just remember, as diabetics, carbohydrates are the issue! Carbs must be fewer in quantity and frequency if they are from grains, period.

By adding oil and the fiber from beans and the salad, the blood sugar response timing is slowed down. Then, by only having a small portion of Koshari, bolstering the meal with healthy lean protein from fish and incorporating a salad, you have a better Zone meal, safer for those with diabetes.

There’s approximately 360 calories in the Koshari portion of the meal, along with about 63 grams of carbohydrate and only 14 grams of vegetarian protein — that’s why you need the 4 – 6 0z. portion of fish. My notes are included in parentheses.

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Guardian.co.uk Koshari

AHDAF SOUEIF’S TRADITIONAL EGYPTIAN KOSHARI

Serves 4

2 C  pasta (macaroni and broken-up angel hair pasta)
1 C Egyptian basmati rice, washed
1 handful vermicelli, cracked (this is like angel-hair pasta or thinnest spaghetti) (or chicken flavored Rice-A-Roni)

1 C brown lentils, washed (I suggest French green lentils)
2 medium onions
2 tomatoes, juiced (or equivalent of organic canned tomatoes)

1 T sunflower oil (or organic, extra-virgin olive oil is even better)
3/4t sea salt
1t   pepper

chili powder (optional)
chicken stock bouillon cube (optional)

tomato paste concentrate
4 cloves garlic
3 limes (or small lemons)
1 heaping teaspoon cumin

Additional Garnish: Bragg’s organic apple cider vinegar, cilantro, parsley
4 – 6 oz. fish fillet – poached and put on the side
Salad ingredients – as desired, in a separate dish

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• Boil the second set of pasta, separately, in salted water till cooked (less than 10 minutes or instructions on box).
• Meanwhile, bring the lentils to the boil in water then simmer (20 minutes), taking care not to over-cook.

• Fry the rice and vermicelli briefly in 1T of oil then add 1C of water. Bring to the boil and season with a little salt. When the water recedes so that it is just a film on the surface, put on the lowest possible heat and cook undisturbed for 20 minutes. (OR you could use a box of chicken flavored Rice-A-Roni, if you want.)

For the Basic Red Sauce

• Put the juiced tomatoes into a saucepan.
• Heat some oil in a frying pan. Dice one onion finely and fry till golden.

• Pour the onion mixture into the juiced tomatoes. (You could now add the chicken stock cube to the mixture if desired.)
• Add 1t of pepper and 3/4t of salt. (If you like your food hot, this is the moment to add chili powder, to taste.)

• When the sauce has reduced nicely, add half a small carton or can of tomato paste concentrate and 1 ½  cups of water. Simmer.

For the tangy sauce – the “takhdi’ah” or “shatta

• Peel and crush 4 cloves of garlic.
• Mix with the juice of the limes (or lemons).

• Season with salt and up to 1 teaspoon of cumin (add in increments).
• Add spoonfuls from the red sauce into the shatta mixture. Start tasting after 12 spoonfuls. When you like the taste, stop. Finally, add a drop of oil to give it a shine.

Poach, steam or grill your fish portion, to balance the meal.

For the garnish

• Slice 1 onion into fine crescents and fry it dry in a frying pan for about five minutes (this is to get rid of the water in the onion).

· Add 3T of oil and fry till dark brown, but not burned. You must watch the pan!

• Drain the onion of any excess oil and spread on some kitchen paper towel.

To serve

• Place on a flat plate or in (rimmed) bowls. Put 1 layer of pasta, followed by 1 layer of rice, followed by 1 layer of lentils. Each layer is slightly smaller than those below. You make a dome.

(OR, add as dollops of the pasta, pasta mix and lentils, with the sauce and garnishes just in the center, so you can mix and combine more individually. This is the way I believe I saw the plate Anthony Bourdain was served.)

Spoon over the tomato sauce, then add some takhdi’ah in the middle. Add the fried onions on top of the  takhdi’ah sauce.

• Serve with the poached fish and a green salad on the side – preferably dark green, like rocket, spinach or watercress and fresh serve a non-acidic juice or water.

Follow with a glass of fresh mint tea. (This is very traditional end to an Egyptian meal.)

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Enjoy!

Next week, it will be 4 years since I started writing this blog. I hope I will continue to be able to be of service to you, Dear Reader.

Best to all — Em

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(c)2011 Em at http://diabetesdietdialogue.com

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