Corn and Gouda Ragout
Chef Kevin Rathbun of Rathbun's in Atlanta see Appendix A offers another dish bursting with flavor that won't break the day's calorie bank. The original recipe contains a bit more salt than we can recommend, so we made some minor modifications. But don't worry. You won't miss a thing the dish remains full of other herbs and ingredients that offer intense flavors and great taste. A ragout pronounced ra-goo is a thick, flavorful stewlike concoction that usually features meat and sometimes...
Enjoying NonDairy Ice Cream
Wouldn't you know, the food merchants have given us all kinds of choices for people who want ice cream without dairy. Some of the choices include Dairy-free ice cream sandwiches The best are soy-based. There are also plenty of recipes to be found on the Internet for making your own. Just put vegetarian ice cream in the search box of your favorite Web browser. Or pick up a book called The Vegan Scoop 150 Recipes for Dairy-Free Ice Cream by Wheeler del Torro.
Roasted Lamb Sirtoin with Herbes de Provence Spinach and Onion Ragout with Lamb
Herbes de Provence is simply a mix of herbs commonly used in southern French cooking. They happen to go wonderfully well with this lamb dish, by Chef Didier Labbe from the Clementine restaurant in San Francisco see Appendix A . Lamb is typically one of those meats with more fat, so do your best to choose a leaner cut, like the sirloin. Choose cuts with the least amount of white marbling, or fat within the meat and, as with all meat dishes, remember to trim excess fat whenever possible The...
Tuna Dijon Brochettes
Tuna isn't just for salad anymore. Fresh tuna has a beautiful ruby red color, a firm texture, and a meaty flavor. It goes well with spicy sauces and spices, like Dijon mustard. With sweet pineapple and mild veggies, you get a full flavor experience. Special tools 2 metal skewers, 8 inches long 8 ounces tuna, fresh, cut into 6 equal chunks 1 tablespoon Dijon mustard 4 mushrooms 4 squares red pepper, 1 inch each 4 slices zucchini, -inch thick 4 chunks fresh, peeled pineapple, 1 inch each 4 medium...
T Risotto alle Erbe Made with ExtraVirgin Olive Oil
Here is a wonderful risotto dish offered to us from Barbetta restaurant in New York see Appendix A . Important to note is the importance of stirring the risotto constantly This is not a moment for TV watching or telephone answering The risotto at the end should be smooth and flowing, and once done, you must eat it immediately. This saying in Italy tells the story You must wait for risotto, but risotto cannot wait for you. Making risotto with olive oil was first introduced by Barbetta Restaurant...
Pan roasting seafood sensations
In the strictest culinary terms, pan roasting is a two-step process that first sears and seals a thicker piece of meat or chicken in a pan on the stovetop and then finishes that piece in the oven, in the same pan you started in. So when we're talking about seafood, the term pan roasting is probably not exactly accurate. Because seafood cooks so fast, there's usually not a need to finish it in the oven. But you can make a terrific sauce in the same pan you seared your fish in. Whatever you call...
Feasting on Mexican food
Mexican food comes from the Mayan Indians of the southeastern part of the country. They were hunters and fisherman, so their main sources of food were wild game, such as rabbit and turkey, and fish. Their diet also included beans and corn. The Aztecs later added chocolate, vanilla, honey, and chili peppers. After Spain conquered the country in 1521, the Spanish diet began to influence Mexican food. The Spanish brought livestock like cows and pigs and taught the Mexicans to make cheese and...
Seared Diver Scallops with Bacon and Shallot Reduction
If you're looking to show off some cooking skills, this scallop dish from Chef Kyle Ketchum at Lark in Detroit, Michigan see Appendix A , is sure to impress. Just a small amount of bacon as a condiment helps to achieve some big flavor even without V2 cup fresh lime juice about 4 limes 1 pinch chili flakes Salt and pepper breaking the day's saturated fat and cholesterol limit. Scallops are great sources of protein while remaining low in total and saturated fat, so they're a healthier alternative...
Tilapia Franchaise
If you're new to the world of seafood, tilapia is a good place to start. It's a mild-flavored white fish that really takes on the flavors of the food it's cooked with. This dish is simple to make, but very impressive for guests, because you cook the whole thing in a single pan. Sear the fish and then create the rich sauce all without changing pans or washing a single dish. What could be simpler Nonstick cooking spray Vi cup whole-wheat flour 2 pieces 6 ounces each tilapia or other flat V cup...
Enjoying Italian food
Italian food reflects the history of Italy. Until 1870, Italy was divided into many different regions, with each one developing its own cuisine. Therefore, there is no one Italian food, but there are some common trends The food of northern Italy features more wild game, such as deer and rabbits, along with some farm animals, such as beef, chickens, and goats. Seasonings include garlic, onions, rosemary, and bay leaf. In the south, much closer to the sea, seafood received much more emphasis....
Brown Rice Pasta
Sometimes simple food, such as this delicious combination of kasha and pasta, tastes the best. Kasha is buckwheat groats hulled and crushed buckwheat . The flavors are mellow and nutty with just a hint of mushroom, a step beyond blandness but still quiet comfort food. This mixture is meant to be a background dish, served with savory foods such as a chicken roasted with herbs or slow-cooked flank steak prepared with onion and dried fruits. This merger of whole grains and pasta is especially...
Eating rice the right Way
Rice is a worldwide staple, but it often gets a bad reputation because so many people eat the bland, processed white rice slathered with fat-heavy sauces. Instead, try less processed, flavored rice that can stand on its own or can be enhanced by a few simple seasonings or cooking techniques. And always remember to eat in moderation. Here are a few rice varieties that may be new to you with ideas on how to use them Arborio It's an Italian short- to medium-grained rice used in making risotto. The...
Appetizers salads and soups
Raw and plain food beats those cooked and covered with butter or sour cream, and that rule applies to appetizers, salads, and soups, too. Raw carrots and celery can be enjoyed at any time and to almost any extent. Clear soups are always healthier. Salsa has become a popular accompaniment for crackers and chips instead of a high-fat dip. A delicious green salad is nutritious and filling. By contrast, olives, nachos, and avocados have lots of fat. Nuts, chips, and cheese before dinner add lots of...
Expanding Your Meal Options with Vegetarian Entrees
When you hear the word vegetarian, you might think bland tofu or piles of raw vegetables. But vegetarian cuisine is undergoing a true renaissance, as new vegan and vegetarian restaurants open in cities large and small. More people are choosing to eat vegetarian meals as part of their regular diets. Vegetarian meals can be part of a healthy diabetic diet. T Vietnamese Style Stuffed Grape Leaves These stuffed grape leaves, created by Millenium in San Francisco, are served on lettuce leaves with...
Sweet and Spicy Plum Miso Sauce
2 ripe red-fleshed plums, seed removed, diced 2 tablespoons agave nectar 1 clove garlic peeled 1 tablespoon rice vinegar 1 tablespoon minced ginger 4 tablespoons white or chickpea miso Place all ingredients in a blender and blend until smooth. Adjust the sweetener and vinegar to taste. Per serving Kcalories 252 Calories from Fat 64 Fat 5g Saturated 7g Cholesterol 0mg Sodium 851mg Carbohydrate 37g Dietary Fiber 5g Protein 14g.
Classic Barley Pilaf
Barley that still retains the bran takes a long time to cook, so manufacturers pearl the barley, which means they remove the bran. Pearled barley is the kind you usually find in supermarkets. Look for barley with grains that are oval, not round, a sign that the bran is mostly intact. In comparison with rice and wheat, barley has significantly less effect on blood glucose. Barley is also tasty added to soups. 1 piece smoked ham hock, 6 ounces i stalks celery, cut into i-inch lengths i bay leaves...
T Quinoa and Spiced Adzuki Beans
Vegetate, voted Best Vegetarian Restaurant for Washington D.C., contributes this version of rice and beans. The quinoa contributes a full protein serving, while the adzuki beans are not only tasty but are known in many Asian cultures to have medicinal effects. The Chinese believe that adzuki beans strengthen the heart, aid blood circulation, improve fatigue, and help keep the digestive system healthy. With their abundance of iron, they're a particularly good choice for meeting the nutritional...
Savoring Thai food
Thai food is a good choice for people with diabetes. It is cooked with little fat because stir-frying is the method of choice. Thai cooking keeps the meat, fish, and poultry to small quantities, thus providing taste rather than bulk, as in a Western diet. The dipping sauces have strong tastes, so they're used in very small quantities, minimizing the salt and sugar in the diet. Vegetables are eaten in larger quantities. At the end of the meal Thais enjoy fruits like mango, pineapple, guava, and...
T Pickled Vegetables
Have your favorite veggies, but pickle them. Be creative Try this with any vegetables you like. Eccolo restaurant in Berkeley, California see Appendix A , serves these pickled vegetables as a side to many dishes. It's a tasty way to satisfy hunger pains without sending those blood sugars through the roof. You can see this dish in the color section. Yield 20 servings, or 3 pounds of pickles 1 tablespoon yellow mustard seed 1 teaspoon fennel seed 1 teaspoon black peppercorns 4 driedpepperoncini 3...
Welcoming French food
French food is always associated with the term haute cuisine, which means fine food prepared by highly skilled chefs. This kind of cooking derives from Italy and was introduced to France by Catherine de Medici. The French added their own subtle techniques to the methods of the Italians from Florence, adopting their use of truffles and mushrooms and preparing lighter sauces. The French gave the world the technique of serving a series of dishes, one after the other, instead of a large buffet...
T Vegetable Frittata
Because a frittata is finished in the oven, make sure you choose an oven-safe skillet. This frittata recipe from Tante Marie's cooking school in San Francisco, is full of vegetables, vitamins, and flavor. It makes a great dinner as well, so don't just save it for breakfast. 1 pound broccoli 8 eggs 6 egg whites 1 tablespoon cold water 1 pound spinach 1 tablespoon olive oil V teaspoon freshly ground black pepper V cup soft white cheese, such as goat cheese V cup freshly grated Parmesan cheese 1...
Choosing healthy dippers
What's a good dip without something to dip into it Rather than ruining all your hard work of choosing healthy dips by dipping fried chips into them, we offer you the following alternatives to keep you moving in the right direction Bagel chips Look for these chips in the specialty bread section of your grocery store, but read the label because some are high in fat and sodium. You also can make your own by slicing off slivers of a bagel and then baking them until they're crisp. Fresh veggies...
Monitoring Your Micronutrients
Food contains a lot more than just carbohydrate, protein, and fat. Most of the other components are micronutrients present in tiny or micro quantities , which are essential for maintaining the health of human beings. Examples of micronutrients include vitamins such as vitamin C and vitamin K and minerals such as calcium, magnesium, and iron . Most micronutrients are needed in such small amounts that it's extremely unlikely that you would ever suffer a deficiency of them. A person who eats a...
Gritted Ahi Tuna with Asian Staw I
If you're in the mood for something that's light yet delicious and satisfying, this dish from food writer Heather Dismore is perfect. It's full of protein yet low in total calories and fat. The slaw provides a good source of vegetables, and the dressing helps to round out the dish with few added calories. Fresh tuna is best when prepared very rare in the middle nearly raw. For this reason, be sure to purchase sushi-grade tuna at the fish market. It's safer, less likely to be contaminated, and...
Choosing sugar substitutes
Although people with diabetes are allowed to have some sugar in their diet, sugar is more appropriate for a diabetic who is at normal weight than an obese diabetic. Preventing obesity may be a matter of avoiding as little as 50 extra calories a day. If this can be accomplished by using artificial sweeteners, which provide sweetening power but no calories, so much the better. Some of the recipes in this book call for gt 4 cup or more of sugar. These are perfect opportunities to use a sugar...
Hangawi
12 Park Avenue, New York, New York 212-213-1001 Hangawi's owners, William and Terri Choi, started the restaurant 15 years ago because they believe vegetarianism is the healthiest diet. They translated many of their favorite Korean dishes for Western vegetarians. They use many ingredients that they bring back from Korea to produce food for which their restaurant has been voted the best vegetarian restaurant in New York. Hangawi provided Organic Tofu and Shitake Mushrooms Chapter 10
Tapenade Salsa
2 ounces anchovies 1 cup olive oil 1 cup pitted black olives 2 tablespoons balsamic vinegar 1 In a food processor, combine the anchovies, olives, and garlic until the mixture becomes a paste, about 45 seconds. 2 In a separate bowl, combine the olive oil and vinegar. 3 Combine the two mixtures and stir. Per serving Kcalories 838 From Fat 639 Fat 71g Saturated 10g Cholesterol 109mg Sodium 1,226mg Carbohydrate 7g Dietary Fiber 1g Protein 43g.