Changing the diet on CBC's Weekend Morning Show

This morning, on CBC's Weekend Morning Show with host Terry MacLeod,  I presented the following recipes that have been adapted to Low Glycemic Index ingredients to benefit people living with diabetes.  

Curry leaves can be purchased at Dino's Grocery Mart on Notre Dame, Dong Thai groceries on Notre Dame, Young's (three locations), Lucky's, etc.

Eggs, Potatoes and Cauliflower

There are a number of steps in preparation but its really worth clearing the preparation space, getting the mise en place all ready and going ahead with this recipe. This dish can easily be made ahead of time and reheated. Vegans can enjoy this recipe without the eggs. The addition of sweet potatoes or yams makes this more friendly for living with diabetes as the long fibres break down slower, thus preventing peaks in blood sugar.  This would also be perfect for Passover.

1 head cauliflower
1 cup UNSWEETENED coconut (original recipe called for freshly grated)
1 teaspoon salt
4 Roma tomatoes, cubed
1-inch cube of fresh ginger, cut smaller
4 cloves garlic, peeled
2 tablespoons olive oil (original recipe called for vegetable oil)
1 tsp fenugreek seeds
1-inch stick of cinnamon
1 medium onion, finely chopped
1-3 fresh hot green chilies, minced
1 tsp ground turmeric
6-12 fresh curry leaves (use more if using dried curry leaves)
2-4 yams/sweet potatoes, cubed (original recipe called for boiling potatoes)
4-6 hard-boiled eggs, peeled and cut in half crosswise
2 tablespoons lemon juice
1/2 teaspoon garam masala


1. Put the coconut into a blender container on high and slowly add 1 cup very hot water. Let blend for more than a minute. Strain through a cheesecloth or fine sieve, squeezing out as much liquid as possible. This is the first coconut milk. Set aside.

Put the coconut that remains back in the blender and repeat with another cup of very hot water. Strain in another container and set aside. This is the second coconut milk.

2. Hard boil the eggs and cool, peel and cut in half. Set aside.

3. Cube yams.

4. Break the cauliflower into flowerets or bite-sized pieces.

5. Put the ginger, garlic, and chilies in a small blender cup and add 1/4 cup water. Blend until it makes a smooth paste.

6. Heat the oil in a large cooking pot over medium heat. When hot, first put in the fenugreek seeds. After a couple of seconds, add the cinnamon stick. Add the onion and fry for about 2 minutes. Add the ginger-garlic-chili paste and fry for another minute.

7. Add tomatoes, turmeric and curry leaves to the pot. Keep stirring and frying for 2 minutes. Now add half of the second coconut milk., cover, turn heat to low and simmer for 10 minutes.

8. Uncover, add the yams or potatoes, cauliflower, 1 tsp salt and the remaining half of the second coconut milk. Stir gently and bring to a simmer.

9. Cover and simmer on low heat for 5 minutes, stirring once or twice.

10. Uncover again and put in the halved eggs, cut side up, the first coconut milk and the lemon juice. Mix very gently, spooning the sauce over the eggs. Cover and simmer another 5 minutes. Sprinkle in the garam masala. Mix gently.

Enjoy!

Filipino Avocado Milkshake

This is the traditional recipe.  I will change it by dropping the sugar, milk and ice-cream and using stevia, frozen condensed fat free milk.  Avocados are recommended as a snack before bed due to the long fibres and the good fats which are beneficial for people living with diabetes.  The Australian Diabetes Association recommends 1 avocado per day.

Ingredients

1 avocado - peeled, pitted, and cubed
5 cubes ice
1 tbs stevia
1 teaspoon fresh lemon or lime juice (optional)
1 tin frozen fat-free condensed milk

Directions

Place avocado, ice, stevia milk, lemon juice, into a blender. Puree until smooth.

Sweet Potato and Black Bean Tacos

Things I did over the weekend include: bake a bundt cake, drink champagne, cohost my sister's bridal shower, drink champagne, cry over the Seahawks loss, drink more champagne, make batch number two thousand and sixty of these sweet potato tacos, so that I could photograph them for the blog... even though the sun was going down and the light was terrible and the photos aren't great and I used parsley to look like cilantro because I was out and didn't plan ahead (#reallife), I needed to share this recipe with you! You can now make this one recipe for the rest of your lives and never have to plan dinner again. You�re welcome... I'm gonna go drink some champagne now. 


These tacos are nothing fancy, and maybe you�re like, eh, whatever, there are a zillion sweet potato tacos online, grow up. BUT YOU GUYS, these tacos have made up about 80% of my diet since November. I seriously can�t stop, won�t stop with sweet potato tacos right now. I�ve made these tacos a few times a week for a few months, and when I do, I try to roast extra sweet potatoes, which I then eat for lunch every day. Seriously, I eat them probably 4 days a week. Is that good for you? I have no clue� I�m afraid to look it up. If you are what you eat, I�m definitely turning into a sweet potato. Hopefully one of those long skinny svelte ones, not one of the big round plump ones.

Aside from my daily sweet potato habit, I�m obsessed with these tacos for a few reasons: first, they�re super easy even on a weeknight, even on a weeknight when you go to the gym and don�t start making dinner until 8PM. B: I typically have most of the ingredients on hand, but maybe that�s because I know I�m gonna make them every chance I get. Third: I love the flavor combo of sweet, spiced sweet potatoes with savory black beans, citrusy guac, and salty feta cheese. And finally: this is the one meatless dinner that I�ve been able to get Evan on board with!

If you make these tacos, be sure to roast an extra sweet potato, because I have another recipe coming up soon that uses the leftovers! Hint: It�s January appropriate for all you resolutioners. Hint hint: It�s a salad. But today: tacos!

Sweet Potato and Black Bean Tacos
Makes approx. 8 tacos

Corn tortillas
Black Beans (see below)
Sweet potatoes (see below)
Guacamole (with lime or lemon juice!!)
Feta
Cilantro
Sour Cream (if desired)

Warm corn tortillas in a hot skillet or in the oven. Fill with ingredients in order listed.

For the roasted sweet potatoes
1 large sweet potato, peeled and cubed into dice-sized chunks
2 tablespoons olive oil
1/2 tablespoon pure maple syrup
1 teaspoon cumin
1 teaspoon chili powder
1/4 teaspoon salt
black pepper

Preheat oven to 425 degrees F. Spread sweet potatoes on a foil lined baking sheet. In a small bowl, whisk together oil, syrup, cumin, chili powder, salt, and a crack of fresh black pepper. Drizzle over sweet potatoes, and toss to coat. Cook for 15-20 minutes, flipping once, until tender. Check on them for the last 5 or so minutes to be sure they�re not burning.

For the black beans
olive oil
half an onion, diced
1 mild pepper (like poblano), diced
1 clove garlic, minced
1 can black beans, drained
salt and pepper

Heat a drizzle of olive oil in a skillet over medium. Add onion and pepper, and cook until onion is just starting to brown. Add garlic, and cook another minute or two longer. Add beans, and cook for a minute, lightly smashing the beans with the back of a spatula. Salt and pepper to taste.

Avocado & Orange Salad with Sesame Soy Dressing

I love to walk. My mom is a walker too. As long as I can remember, Mel has walked 2-4 miles every day, up and down the wooded country road I grew up on. When we were kids, Amanda and I went with her. I would inevitably fall and scrape my knees, which often led to me fainting right there on the side of the road. In addition to being a walker, I�m a fainter.

My family also went on evening strolls after dinner�up the street a mile, then back down a mile. Sometimes I stopped a few yards before the turn-around spot, and waited. Then, when they got to me, I pretended I was an orphan, and that they found me on the road and were adopting me. I watched a lot of All Dogs Go to Heaven and Annie.

Seattle is a small city, and you can easily go from one end of downtown to the other on foot. I�ve done it plenty of times. I walk from my office to the gym, from my doorstep to the farmer�s market. I have a car and a bus pass, but I just prefer to get around on foot.

Lately, with the cherry blossoms blooming like crazy, the temperatures rising, and the sun staying out later and later each evening, I have a strong desire to just get out there and walk. Not to go anywhere in particular, but just to walk. To take in the fresh air and give my computer-strained eyes a break.

I can usually bribe Evan with snack-stops, but he prefers walks that have a destination in mind (I mean, what he actually prefers is driving). The other day, I tricked him into walking across town to my favorite grocery store and back. The sunny walk and the store�s bountiful produce inspired me to make this springy salad with buttery bibb lettuce, red onions, creamy avocados, juicy oranges, umami filled dressing, feta for tang, and almonds for crunch.

Evan, the non-salad lover, even asked for seconds. Maybe it was all that fresh air. I�ll give partial credit to the walk, but you can taste this salad and decide for yourself!

Avocado & Orange Salad with Sesame Soy Dressing

Serves 2

Dressing

1 tablespoon sesame oil

1 tablespoon soy sauce

1/2 tablespoon mustard (I use spicy brown)

juice from 1/2 lemon

1 teaspoon olive oil 

salt & pepper

Mix ingredients together (either shake in a jar, or whisk in a bowl). 

Salad

1/2 head bibb lettuce, torn into largish bite size pieces

1 orange, peeled and cut into bit size chunks

1 tablespoon diced red onion
Dressing (recipe above)

1 avocado, sliced

1/4 cup almonds, roughly chopped

1/4 cup feta

Fresh ground pepper

Put lettuce, orange, and onion in a bowl, and toss with about half the dressing. Arrange on plates or a platter, and top with avocado slices, almonds, feta, fresh ground pepper, and if desired, more dressing. Note: wait til just before serving to toss dressing with lettuce, to avoid soggy salad. 

Southwest Quinoa Burrito Bowl...Salad

Some of my gal pals are really into the no-salad-salad, as they call it. The no-salad-salad is basically a big bowl of salady stuff that isn't leafy green and lettuce-like. They throw in a whole bunch of veggies, beans, and baby corn. 

Ugh. Can I tell you something? I hate baby corn. It totally freaks me out. When I was a little kid I loved it...until one time, at a fancy restaurant (ahem, it was the O'Callahan's restaurant at the Shilo Inn in The Dalles, OR... which I thought was like, the fanciest of fancy...it wasn't) I yoinked a baby corn off of Mel's plate when she wasn't looking, and it was pickled or something, and it tasted awful, and I threw up. I've been super anti baby corn ever since that day. PS. this is totally not food-blog friendly, but I have a lot of stories that end with "and then I threw up." 

But I digress, this post really has nothing to do with baby corn or my wimpy stomach. It's all about no-salad-salad.

So anyway, whenever I try to make the standard no-salad-salad, I feel like it doesn't come out quite as good as when my friends do it. It feels like a big, jumbled, incoherent mess. That's why I like themed no-salad-salads. Like Greek-style salads loaded with chickpeas, cucumbers, tomatoes, and olives. Or, my favorite: a no-salad-salad with southwest flair. Otherwise known as a burrito bowl. Can we just call it a Southwest Quinoa Burrito Bowl�Salad? 

This one has so much goodness in it: sweet corn fresh off the cob (not the baby variety, thankyouverymuch), avocado, green onions, tomatoes, cilantro, black beans, and cotija cheese, all doused with fresh squeezed lime juice. You could definitely eat this as is. Or you could make it even better by tossing it with quinoa and a creamy southwest sauce. I vote you do that. I vote you do that right now. 

Southwest Quinoa Burrito Bowl Salad

Serves 4

Creamy Southwest Sauce

1/2 cup sour cream

1 teaspoon honey

1 tablespoon water

1/2 teaspoon of each: cumin, chili powder, garlic powder, onion powder, oregano

Splash hot sauce (I use Tapatio) 

Juice from half a lime

Salt & pepper to taste

For sauce, whisk together sour cream through hot sauce, until smooth and creamy. Save the other lime half for salad. Salt & Pepper to taste. 

Salad 

1 cup uncooked quinoa

1 can black beans, drained & rinsed

1 large tomato, diced

1 avocado, diced

Fresh corn off the cob from 1 ear

2-3 green onions, sliced

1/2 cup cilantro, chopped

1/3 cup crumbled cotija cheese

Juice from half a lime

Creamy Southwest Sauce

Cook quinoa: Rinse until water runs clear, drain. Add to a medium pot with 2 cups of water and a pinch of salt and bring to a boil. Cover, reduce heat to medium low and simmer 15 to 20 minutes, until water is absorbed. Fluff with a fork and cool before mixing with salad. 

Stir together black beans through cotija cheese, and toss with lime juice. Add cooled quinoa, and stir until just combined (gently, so you don't moosh up the avocado). Salt and pepper to taste. To eat, either mix in the sauce, or add sauce to each serving.