Cauliflower: super food low carbohydrate

We have another vegetable to consider beyond green beans and broccoli. It’s cauliflower. Cauliflower is a vegetable that really stands out in fiber, magnesium and Vitamin C. Classified as a non starchy vegetable, cauliflower gets high marks for keeping blood sugars low and is a great substitute for the starchy vegetables.A gluten free dish, made with a little potato as a binder, great spices, lots of cauliflower bound and with an egg. Mix with with coconut flour or other flour of your choice and now you are ready cook them up.
A great way to get kids and adults to eat their vegetables. I assure you this is one tasty dish. Add the tamarind sauce and there are NO complaints here!Cauliflower is nutrient dense and a very underestimated veggie. Has 28 grams of CH (carbohydrate) per 2/3 cup. A really diabetic friendly food, which fills you up and and has high marks for keeping blood sugars leveled. Not to mention the bioactives like sulforaphane, found in the cruciferous veggies, an active ingredient in immune health!
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cauliflower-the-new-nutrition-superstarThe sauce I made is with Tamarind paste found in Indian grocers. Has sweet sour notes and is used in sauces. It is such a great flavor infusion.
sauce recipe:
2 tablespoon of Tamarind paste (found in Indien and other gourmet grocers)
1 cup of plain yogurt
3 teaspoon of coconut sugar or honey (or sweetened to taste)
1/4 cup of cilantro chopped
Mix all ingredients in a bowl. Paste maybe stiff but will soften in yogurt with the mixing.Here is the recipe for cauliflower fritter recipe:2 tablespoons of olive oil
2 small heads of cauliflower
1 small potato cooked and mashed (Yukon gold or red potatoes)
1/4 cup chopped parsley
2 eggs beaten
2 scallions sliced
2 cloves of chopped garlic
1 teaspoon of cumin
1/4 teaspoon cayenne
1 teaspoon turmeric
1/2 teaspoon black pepper
1 teaspoon salt
3 tablespoons of all purpose white flour or coconut flour
1/4 cup of chopped cilantroCook cauliflower florets in a steamer or 1/cup of water until soft. Drain. Microwave small potato. Mix all ingredients in a bowl. Heat olive oil in a pan on medium heat and pour 1/2 cup of fritter batter in pan and cook 3 minutes on each side until golden brown. Drain on a paper towel. Serves 5-6 fritters.

Kale : A super food from ancient times

Kale, an ancient green dating back to 300 BC, is a challenging vegetable, ( crunchy when eaten raw with slight bitter overtones, when slightly heated, creates a softer kale . If made into a wilted Kale and ground nut salad with a warm vinaigrette, as in the following recipe, something magical happens to make this vegetable crazy good!First the science: Highly praised for it’s low Carbohydrate content of 7 grams of CHO per cup, it is a diabetic friendly food called a non starchy vegetable like many other vegetables in this group. ( a free food for the carbohydrate controlled diets.) Kale also possesses anti inflammatory components like Vitamin C and alpha lipoic acid, preventing free radicals from developing high blood sugars. Kale contains sulforaphane, a detoxifying enzyme activated when chopped . A perfect green for great immunity .The secret to keeping the Vitamins from lowering their effectiveness in cooking is the “wilted salad ” One minute in a pan of warm oil, and mixed in a bowl with vinegar and other ingredients will maintain it’s healthy punch. Lets get started with our dish.This recipe uses ingredients like Sherry Vinegar, smoked paprika, walnuts or almonds, breadcrumbs (gluten free works well), and optional Manchego cheese .4 cups of chopped kale with leaves ripped off from the rib of the green
2 slices of bread
1/2 cup walnuts or almonds
4 tablespoons of Sherry vinegar
1 tablespoon smoked paprika
1 teaspoon of ground thyme or 2 sprigs of fresh thyme leaves
4 tablespoon so Olive Oil
Salt and pepper to taste
Cayenne pepper to taste
1 shallot chopped
In a food processor, pulse together the nuts until finely ground. Put aside. Process the breadcrumbs until fine texture ( 5 pulses), mix with the nuts in a mixing bowl and add the smoked paprika, thyme, salt, cayenne and black pepper and 2 T sherry vinegar.In a saucepan , heat the 1 tablespoon of oil, saute the shallot over medium heat until soft, and add the nut/spice breadcrumb mixture, cook for 3 minutes, until golden. Now add the kale, and wilt for only one minute. Take off the heat and pour into the mixing bowl. Wisk in a separate bowl, the additional 2 T sherry vinegar and 3 T olive oil and pour over the breadcrumb kale salad. Mix until well coated and and serve.

Scarcity shopping: Cornmeal!

When we shop now we are doing battle in the supermarket, armed with a list that constantly changes. There is one item that seems to always proliferate the shelves..Cornmeal..mm you say -what do I do with it? Cornbread ok, we have done that. Well try cooking up to some polenta. Breakfast? maple syrup with polenta is a great cooked cereal. Easy dinner? Polenta can be a main dish meal. Cheap, fast and very satisfying. If you can get the stoneground even better but any make of ground cornmeal will do.What’s the difference between grits and polenta? Polenta is made from yellow cornmeal and Grits is made from white cornmeal or hominy. Highly regional, Italy makes polenta with yellow cornmeal which is a bit coarser and the Southern region of the US is always grits or white cornmeal and has a very fine consistency. Love both!So here is a basic recipe for cooking cornmeal with some shredded cheese a little wine and cracked pepper. You can add anything to this dish and make it work for a main dish. Shrimp, vegetables, a beef stew or as a side to all grilled meats and poultry, making it a quick easy dish. Let’s get started.Cheesy Cornmeal1 cup of cornmeal
2 cups of water
1 cup vegetable or chicken broth
1/4 cup of white wine (optional)
1 teaspoon of black pepper
1 teaspoon of salt
2 sprigs of thyme leaves removed from the stem ( or ground thyme 1/4 teaspoon)
3/4 cup of any shredded cheese (Mozzarella, Colby or Cheddar)
2 tablespoons of Parmesan Cheese
Heat to a simmer all liquids, broth, water and wine. Add the herbs, salt and paper and slowly add the cornmeal 1/4 cup at a time and mix thoroughly until dissolved and thickened like a pudding. Add the cheeses and mix until melted. Serve immediately. Keep covered on the stove for later use.NOTE: Refrigerate overnight and don’t worry if it is solid! Place polenta in a saucepan and add some water or broth heat on medium heat and it will become soft again . Add more cheese if desired and serve with cooked shrimp, chicken or beef with vegetables. Mushrooms cooked ahead of time will work well with this dish.Nutrition:Has vitamins, Folate, Niacin and Thiamine, with 2 grams of protein per serving with 24 grams of cho (2 carbohydrate servings for diabetic diets) and 1 gram of fiber.

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