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.

Winter fare from Mexico on CBC's Weekend Morning Show

Yesterday I had the pleasure of presenting these two lovely winter dishes on CBC's Weekend Morning Show with host Terry MacLeod.    

 They are surprising easy to prepare and with wonderful results.  I used the cheese from the Dairy Fairy for the Queso Fresco. 

Black Bean Soup with Orange Zest: Sopa de Invierno

Ingredients
2 tablespoons olive oil
1 medium onion, chopped
1 large clove garlic, minced
2 teaspoons ground cumin
2 cups cooked black beans (if using canned beans rinse them well)
½ cup freshly squeezed orange juice
1 teaspoon orange zest
1 cup chicken stock
1 tablespoon fresh lime juice, or to taste
¼ cup plain yogurt
 chopped cilantro and scallions for garnish
Salt, to taste

Preparation

In a large saucepan, heat the oil, add the onion and cook, stirring, until wilted and just beginning to brown. Add the garlic and cumin and cook, stirring, for 1 minute. Add the beans, orange juice and zest, chicken stock, lime juice and yogurt and cook until heated through.

Using an immersion blender, puree the stock to the desired consistency.

Serve hot, garnished with chopped cilantro and scallions. Makes 4 first course servings.

Cheese-filled Sweet Potato Patties: Tortitas de Camote

In most of Mexico, these fried patties are made with white potatoes, whereas in Veracruz they are made with sweet potatoes or yucca. This cheese-filled version is more versatile than most, because it can be served as an hors d'oeuvre as well as a side dish.

Ingredients:

* 2 pounds sweet potatoes
* 1 cup all-purpose flour
* salt to taste
* 1 pound queso fresco, farmer cheese or ricotta (not ricotta salata)
* Corn oil or vegetable oil for frying

Preparation:

Scrub the sweet potatoes, boil in their jackets until tender, cool and peel. Alternatively, prick them with a fork in several places, cook until tender in the microwave, cool and peel.

In a mixing bowl, mash the sweet potatoes, adding salt to taste, with a potato masher or fork to a smooth consistency. Add the flour and combine well. The dough should have a uniform consistency.

Using moist hands, shape into 8 large balls (for side dish servings) or 12 smaller ones (for appetizers or hors d'oeuvres.) Poke a hole into each and stuff it with about 2 teaspoons cheese for the smaller size or 1 tablespoon for the larger. Re-form the dough around the cheese to cover, and gently flatten each ball into a patty.

Fry the patties in about 1 ½" - 2" hot oil, turning once, until golden brown on both sides. Drain on paper towels. Makes 12 as an appetizer, hors d'oeuvre or buffet item.

Enjoy!

Cajun Fare with the Assiniboine Park Conservancy and the MLCC

Last night I presented the following dishes for the Assiniboine Park Conservancy at the Madison Square MLCC.  Bran Adams, Education Coordinator for the APC, presented on culture and plants of the American South Cajun experience and Scott Strizic, Product Consultant for the MLCC, presented wonderful beverage pairings.  

 

Jambalaya, photo by Karen Peters

Welcome beverage:  The Hurricane  

 

1. Sweet Potato and Apple salad

Paired with Santa Margherita Prosecco, $16.99 on sale now, regular, $17.99

  

• 4 cups peeled and grated sweet potatoes 
• 2 tart green apples, peeled, cored and chopped
• 1/2 cup dried red currants
• 1/2 cup pecan pieces, toasted
• Juice of 1 orange
• Juice of 1 lime
• 2 tablespoons white wine vinegar
• 1 tablespoon Dijon mustard
• 2 cloves garlic, finely minced
• Salt and freshly ground black pepper, to taste
• 1/3 cup olive oil

Mix the sweet potatoes, apples, currants and pecans in a large bowl. Combine the juices, vinegar, mustard, garlic, salt and pepper in a small bowl. Whisk together, then add the oil in a thin stream, whisking constantly. Pour over the salad, toss well to combine well, then refrigerate overnight before serving.

YIELD: 6-8 servings.

2. Ultimate Shrimp and Grits (By Tyler Florence)
Paired with Cave Springs Riesling, $16.99
  
For the grits:
3 cups milk
3 cups heavy cream
1 cup stone-ground white cornmeal
2 tablespoons unsalted butter
Kosher salt
Freshly ground black pepper

For the shrimp:
2 tablespoons extra-virgin olive oil
1 medium white onion, minced
1 garlic clove, minced
1 pound andouille or spicy Italian spicy sausage, cut in chunks
1/4 cup all-purpose flour
2 cups chicken stock
2 to 3 bay leaves
2 pounds large shrimp, peeled and deveined, tails on
Pinch cayenne pepper, adjust to personal preference
1/2 lemon, juiced
Kosher salt
Freshly ground black pepper
2 tablespoons finely chopped fresh flat-leaf parsley
4 green onions, sliced
Directions
For the grits:
Place a 3-quart pot over medium-high heat. Add the milk and cream. Slowly whisk in the cornmeal. When the grits begin to bubble, turn the heat down to medium low and simmer, stirring frequently with a wooden spoon. Allow to cook for 10 to 15 minutes, until the mixture is smooth and thick. Remove from heat and stir in the butter, thin it out with a little extra cream. Season with salt and pepper.

For the shrimp:
Place a deep skillet over medium heat and coat with the olive oil. Add the onion and garlic; sauté for 2 minutes to soften. Add the sausage and cook, stirring, until there is a fair amount of fat in the pan and the sausage is brown. Sprinkle in the flour and stir with a wooden spoon to create a roux. Slowly pour in the chicken stock and continue to stir to avoid lumps. Toss in the bay leaves. When the liquid comes to a simmer, add the shrimp. Poach the shrimp in the stock for 2 to 3 minutes, until they are firm and pink and the gravy is smooth and thick. Add the cayenne pepper, Tabasco and lemon juice. Season with salt and pepper; stir in the parsley and green onion. Spoon the grits into a serving bowl. Add the shrimp mixture and mix well. Serve immediately.

3. Chicken, Sausage and Tasso JAMBALAYA
Paired with Purple Cowboy Tenacious Red, $16.03

by Marc Savoy of Eunice, LA

• 1 whole chicken cut up
• 1 pound smoked sausage, sliced
• 1/2 pound tasso, cut into chunks
• 2 onions, chopped
• 1 bell pepper
• 4 cloves garlic
• 5 cups rice
• 1 tablespoon seasoning mixture (4 parts cayenne, 2 parts black pepper, 2 parts garlic powder, 1 part onion powder, 1 part salt)*

Brown the chicken. Add the sausage and tasso and cook for about fifteen minutes. Pour off the fat but keep the drippings in the pot. Add the vegetables and cook until soft. Add 10 cups of water and two teaspoons of salt. Bring to a boil and add rice. Cover and cook over low heat until rice is cooked.

YIELD: 8-10 servings.
* I admit to a bias against garlic and onion powders but I'm so impressed with this blend and outcome!

4. SWEET POTATO PONE
Paired with Malmado Malbec, served cold, $23.99

• 2-1/2 pounds sweet potatoes
• 1/4 cup melted butter
• 2 eggs
• 1/4 cup dark brown sugar, firmly packed
• 1/2 cup milk
• 1-1/2 tablespoons vanilla extract
• 1/4 cup light molasses
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/8 teaspoon cloves
• 1 teaspoon grated orange zest 

Preheat oven to 375°F.

Cook the potatoes unpeeled until tender throughout. Let cool. Peel and mash the potatoes, then stir in melted butter.

In a bowl, beat the eggs, add sugar and beat thoroughly. Add milk, vanilla, molasses, salt, cinnamon, nutmeg, cloves and orange zest. Beat until well blended. Stir into mashed sweet potatoes, then mix until well blended.

Place the mixture into a buttered 1-1/2 quart baking dish. Optionally, you may sprinkle the top of the pone with additional brown sugar. Cover with foil and bake for 50 minutes; uncover, then bake for 10 minutes. Allow the pone to cool completely before serving.

YIELD: 6-8 servings.