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Saturday, April 23, 2016

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.


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.


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


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

Friday, April 08, 2016

Steelhead trout on Brown Butter Greens on CBC's Weekend Morning Show

I'll be presenting the following recipes on CBC's Weekend Morning Show with host Terry MacLeod, tomorrow morning after the 8:30 news.

We have lovely Steelhead Trout, from Watersong Farms, in Warren Manitoba.  It is available fresh each Friday at Gimli Fish.  They produce gorgeous Steelhead trout that looks and tastes like buttery salmon.  

The Spinach, for today's recipe, came from Fertile Farm, Manitoba and their wonderful produce is available at the St. Norbert's Farmer's Market. 

Pecan Crusted Steelhead Trout on Brown Butter Greens

1 fillet Steelhead Trout
1/2 cup pecans, finely chopped
1 heaping tablespoon pesto or 2 tbs chopped fresh herbs and garlic
1 egg
salt and pepper
drizzle olive oil

Place fillet on a baking sheet that has been lined with parchment paper or aluminum foil, for easy clean up.  Mix topping ingredients together and spread over fillet.  Bake at 350ºF for 10-15 minutes, depending on the thickness of the fillet.

Serve immediately over Brown Butter greens.  We enjoyed this with a baked sweet potato as well.

Brown Butter Greens

2 bunches Swiss Chard or Spinach, washed and cut chiffonade style
1-2 cloves garlic, sliced
1-2 chilies, finely chopped
1/4 tsp hot smoked paprika
1-2 tbs butter
pinch ground nutmeg
salt and pepper, to taste
1- 2 shallots, sliced

Heat large and deep pan to medium heat and brown the butter without burning. One trick, once the butter is brown, is to add a bit of olive oil.  Add the remaining ingredients and sauté until softened and cooked through. 

To plate, place greens on plate and the Pecan Crusted Steelhead Trout resting on top.  Serve with sweet potato, or your favourite side dish, such as quinoa, rice, etc.