GENEROSITIES OF THE HEART--A RECIPE BLOG FOR TYPE 2 DIABETICS: April 2014

Tuesday, April 29, 2014

DESSERT: NO BAKE PUMPKIN CHEESECAKE(click here to print)

NO BAKE PUMPKIN CHEESECAKE

Serves: 14Yield:
1
pie Units: US | Metric
Crust
1 cup pecans finely crushed
1/4 cup melted butter
2 tablespoons Splenda sugar substitute, equivalent to 2 tablespoons sugar
Pie
1 (1/4 ounce) envelope unflavored gelatin
1/4 cup water
1.5 (8 ounce) containers cream cheese
1 (15 ounce) can pumpkin
2 tablespoons Splenda sugar substitute, equivalent to 2 tablespoons sugar
1 teaspoon ground cinnamon ( I use pumpkin pie spice)
3/4 of an 8-ounce container frozen light whipped dessert topping, thawed(I prefer to use real whipping cream)
whipping cream
ground cinnamon, chopped pecans,
Directions:

1
To make crust - Preheat oven to 350 degrees F. In a small bowl, combine crushed pecans and melted butter and sugar. Mix well. Spread evenly in bottom of an 8- or 9-inch springform pan; press firmly onto bottom. Bake for 5 minutes. Cool on a wire rack.
2
To make pie - In a small saucepan, stir together gelatin and the water; let stand for 5 minutes to soften. Cook and stir over low heat until gelatin dissolves; set aside to cool slightly.
3
In a large bowl, beat cream cheese with an electric mixer on medium speed until smooth. Add pumpkin, sugar, the 1 teaspoon cinnamon, and the gelatin mixture; beat until well mixed. Fold in the three-quarters container of whipping cream. Spread mixture into crust in springform pan. Cover and refrigerate for 4 to 24 hours or until set.
4
Using a thin metal spatula or table knife, loosen the cheesecake from the side of the springform pan.Place on a serving plate. Cut into wedges to serve. If desired, top with additional whipped cream. If desired, garnish with additional cinnamon, chopped pecans, and/or pomegranate seeds.
5
Tip
6
*Sugar Substitutes: Choose from Splenda® Granular, Equal® Spoonful or packets, or Sweet 'N Low® bulk or packets. Follow package directions to use product amount equivalent to 2 tablespoons sugar for both crust and filling.
7.3 carbs serving *www.cooks.com*

Monday, April 28, 2014

ARTICLES: 5 COOKING TECHNIQUES FOR A 5 STAR CHEF AT HOME(click here to print)

5 COOKING TECHNIQUES FOR A 5 STAR CHEF AT HOME

These five cooking techniques will have you cooking like a 5-star chef at home.

Ingredients aren’t the only thing that add flavor to a dish—the cooking technique you choose can add layers of flavor to your food. Master the five kitchen techniques below and you'll be well on your way to great meals ahead.

Deglazing

Why: Deglazing is the first step to a great pan sauce. It’s nothing more than a technique to get all the dark bits of great flavor off the bottom of the sauté pan after browning meats, and bring that flavor to your dish.
How: Brown meat in a frying pan, remove it, then pour a liquid (usually wine but other liquids work well, like beer, Swanson chicken or beef stock, fruit juice or vinegar) into the hot pan. As it sizzles away, scrape the pan to loosen the bits of flavor that were stuck to the pan after browning.

Pan Sauces

Why: After deglazing, you’re just minutes away from a terrific pan sauce that will reflect the flavors of the meat, seafood or vegetables you’ve cooked in the pan.
How: After browning your main ingredient in the pan, remove it and keep warm, returning the pan to the burner. Deglaze, scrape the pan, then add additional stock or broth and simmer until the liquid is reduced by half. At this point, you can swirl in a few tablespoons of cold butter, cream or sour cream to thicken, and add chopped fresh herbs, caramelized onions, roasted peppers, or roasted garlic for flavor. Season with salt and pepper before serving.

Pan Roasting

Why: Without a doubt, this is one of the easiest, most forgiving ways to cook all kinds of meat, from steaks and chicken breasts to fish fillets.
How: Heat an ovenproof sauté pan over high. Drizzle in a few tablespoons of oil, place the seasoned meat or fish in the pan, and brown well on both sides. Try not to move things around much—continual contact with the surface of the pan is what will give you the best browning. Once the first side is brown, flip the meat over and transfer the whole pan to a preheated 400° F. oven and cook until desired doneness. Remove the meat from the pan and keep warm while you make a quick pan sauce.

Sautéing

Why: This quick cooking technique is nothing more than frying in a small amount of oil. It lightly browns food and gives you plenty of control over the cooking process. You can sauté meats, seafood and vegetables.
How: Heat a sauté or frying pan over medium-high until the surface is hot. To test, sprinkle droplets of water in the pan—they should “dance” and evaporate almost immediately. Add a few tablespoons of oil, followed by the meat, seafood or vegetables, taking care not to overcrowd the pan and cause steaming. Cook quickly, stirring or tossing frequently until done. Remove sautéed meat or vegetables from the pan and keep warm while you make a quick pan sauce.

Braising

Why: Braising is a moist-heat cooking method where meat and, often, vegetables are browned in a pan first, then slowly simmered, either in the oven or on the stove, in a small amount of liquid until tender. It's a great way to cook tough, less expensive cuts of meat, resulting in a comforting, flavorful dinner with its own rich sauce.
How: Season the meat (beef chuck roast or pork shoulder are great for braising) with salt and pepper. Heat a large Dutch oven over medium-high, add a few tablespoons of oil and the meat and brown on all sides. Deglaze the pan with wine or stock, then add more wine or stock to cover the meat halfway up the sides. Bring to a boil, cover tightly, then transfer the pot to a preheated 350° F. oven. Braise until meat is completely tender—depending on the cut and its size, this may take up to three hours. Remove the meat, strain the liquid, if desired, then return to pan and bring to a simmer to reduce slightly. Finish sauce as described in pan sauce, if you’d like.

*www.campbellskitchen.com*

COOKING TIPS: MEAT AND SEAFOOD(click here to print)

MEAT AND SEAFOOD COOKING TIPS

Meat & Seafood

When browning ground beef or sausage, use a potato masher to break it up. It's a lot speedier than using a fork or spoon and makes the meat much finer.
Before freezing raw ground beef, remove it from its packaging, put in a resealable plastic bag, then press flat to an even thickness. Storing the meat in the freezer is easier and it thaws in no time.
To drain excess fat from cooked ground beef, use a slice of bread to "blot" the meat and the skillet after browning. The bread soaks up the fat, leaving the meat in the pan.
Partially freeze meat or chicken for 20 minutes to firm it up slightly so it's easy to thinly slice.
To keep chicken breasts or veal from tearing when pounding out, place them in a large heavy-duty plastic bag with a few droplets of water. The water will help prevent the tender meat from sticking to the bag and tearing.
After buying a roll of pork sausage, cut it into patties then freeze until firm on a wax paper- or parchment-lined cookie sheet. Transfer the patties to a resealable plastic freezer bag and return to the freezer. Remove only as many as you need at a time.
Keep a bowl of cold water nearby when shaping meatballs to periodically dip your hands in. The water will help keep the meat from sticking to your hands and makes the surface of the meatball smoother.
It's easiest to mix meatloaf or meatballs by hand than with a spoon, but it's messy. Next time, put all the ingredients into a large resealable plastic bag, seal the bag, then massage everything together. (This is a great project for kids!)
For the best browning, use a paper towel to pat any excess moisture off the surface of meats before searing. Too much moisture will cause the meat to steam, not brown.
Can't use a full pound of bacon? Lay uncooked strips on wax paper 1/2 inch apart, top with a second sheet of paper, roll into a cylinder and freeze in a resealable freezer bag. Whenever you need bacon, remove the frozen strips and refreeze the remainder.
Oven-frying bacon is less messy than pan-frying. Line a rimmed cookie sheet with foil, arrange strips on the sheet, and roast at 350° F. for 20 to 30 minutes, then drain on paper towels. Let the drippings solidify before removing the foil.
Always let meats and poultry rest for at least 10 minutes after roasting and before carving. During cooking, juices concentrate at the center of the meat; resting allows them to redistribute throughout the meat. Early carving causes the juices to just leak onto the cutting board.
When roasting large cuts of meat or whole chicken, create a flavorful roasting "rack" by building a grid with stalks of celery, whole carrots and thick slices of onion. The vegetables will flavor the pan drippings, making for awesome gravy!
To safely transfer a roasted chicken to a cutting board, insert a sturdy metal skewer or the handle of a long wooden spoon through the cavity and use it to lift and move the bird.
When removing skin from chicken pieces, get a grip on it with a paper towel so the chicken won't slip out of your hand.
Always slice cooked meats across (against) the grain. The "grain" is the direction the muscle fibers run, and cutting across the grain shortens the fibers, making the meat more tender.
Drain marinated meats well before grilling. Excess marinade or oil can drip into the flames, causing flare-ups and scorching on the surface of the meat.
When browning meat or chicken for soups or stews, it's best to do it in two or three batches. If the pan is overcrowded the meat will just steam and won't get as brown as it could.
To freeze homemade turkey, chicken or beef stock, divide the strained stock into smaller plastic containers, leaving 1/2 inch space at the top. Cool to room temperature, spoon off any fat from the surface, cover tightly, and freeze. Stock may be frozen for up to 6 months.
Choose fresh fish based on how it looks and smells. It should be firm, evenly colored and slightly translucent. And it should never, ever smell fishy or "off." If it does, pass it by.
Take care not to overcook fish and seafood—because it's so lean, it can turn dry and rubbery very quickly. If fish flakes easily with a fork, it's done. Shrimp and scallops are done when they're firm.
To thaw frozen shrimp quickly, place them in a large bowl, then cover with cold water. They'll be ready to use in about 15 minutes.
When preparing mussels for cooking, don't remove the beards (the wiry filaments on the side of the shell) until ready to cook. If removed too soon, the mussel will spoil. It's easiest to pull them off with a pair of pliers.

*www.campbellskitchen.com*

SOUPS: FESTIVE GUACAMOLE(click here to print)

FESTIVE GUACAMOLE

1 ripe avocado
2 large lettuce leaves (romaine or other dark green lettuce)
1/4 cup chopped green onion (with tops)
1 clove garlic, mashed
2 tablespoons lime juice
1 tablespoon chili powder
1 1/2 teaspoons dried cilantro or 1 tablespoon chopped fresh cilantro leaves
4 cups Swanson® Chicken Broth (Regular, Natural Goodness®or Certified Organic)
Sour cream
Minced red pepper

How to Make It

1
Cut the avocado into quarters and remove the pit and peel. Tear the lettuce into pieces.
2
Place the avocado, lettuce, onions, garlic, lime juice, chili powder, cilantro and 2 cups of the chicken broth in a blender or food processor. Cover and blend until smooth.
3
Pour the avocado mixture into a 2-quart saucepan. Add the remaining broth. Cover and cook over low heat for 10 minutes. Serve with the sour cream and red pepper
Tip: I add 1 cup of diced chicken to this
Serves 4; carbs 8

SOUPS: CABBAGE(click here to print)

CABBAGE SOUP http://generositiesoftheheart.blogspot.com

1 tablespoon butter
3/4 pound boneless pork loin, cut into cubes
1 can (10 1/2 ounces) Campbell's® Condensed Beef Broth
1 jar mild salsa (sugar free)

2 soup cans water
1/2 medium cabbage, shredded (about 4 cups)
1 medium onion, chopped (about 1/2 cup)
1/2 teaspoon paprika
1 bay leaf
dash Ground black pepper
1 tablespoon sherry
Sour cream

How to Make It

1
Heat the butter in a 4-quart saucepan over medium-high heat. Add the pork and cook until well browned, stirring often.
2
Stir the broth, soup, water, cabbage, onion, paprika, bay leaf, black pepper and sherry, if desired, in the saucepan and heat to a boil. Reduce the heat to low. Cover and cook for 30 minutes or until the cabbage is tender, stirring occasionally. Serve the soup with the sour cream.

serves 6; carbs 8

SOUPS: THIA CHICKEN VEGETABLE SOUP(click here to print)

THAI CHICKEN VEGETABLE SOUP

1 tablespoon olive oil

1 medium red pepper, cut into 2-inch matchstick-thin strips (about 1 1/2 cups)
1 cup sliced mushrooms (shiitake, oyster, cremini)
1 carton (32 ounces) Swanson® Thai Ginger Flavor Infused Broth
2 cups shredded cooked chicken
1 can (about 14 ounces) unsweetened coconut milk
2 tablespoons lime juice
2 tablespoons chopped fresh cilantro leaves

How to Make It

1
Heat the oil in a 4-quart saucepan over medium-high heat. Add the pepper and cook for 5 minutes or until tender-crisp, stirring occasionally. Stir in the mushrooms, if desired.
2
Add the broth to the saucepan and heat to a boil. Reduce the heat to medium-low. Stir in the chicken and cook for 5 minutes or until the chicken is hot, stirring occasionally.
3
Stir in the coconut milk and cook until the mixture is hot and bubbling. Stir in the lime juice and cilantro just before serving.
serves 5; 7 grams carbs

COOKING TIPS: VEGETABLES(click here to print)

Friday, April 25, 2014

Thursday, April 24, 2014

ARTICLES: ARE YOU A SAVVY SHOPPER?(click to print)

ARE YOU A SAVVY SHOPPER?
*Buy store brands. Store brands are as much as 30% cheaper than the national brand
*Cut costs with coupons. Use coupons in combination with store sales.
*Shop early in the day if you can. Tired shoppers are more impulse buyers and make poor food choices.
*Shop alone. Extra people means extra food that you buy. Alone shoppers tend to stick to their list
*Read food labels. The order of ingredients are listed in order from most to least. Avoid buying food with empty calorie ingredients listed as the first or second ingredient.
*Take advantage of mark downs. Usually in special bins. Check for freshness and package condition. Most important check for expiration date. I am lucky to live close to a Woodmans grocery store. They mark down their produce. I can get a bag of 12 large cucumbers for $1.00 Last week I got 12 zucchinis for $1.00. Also 4 containers of pico de gallo for $1.00. I always inspect the expiration date. Usually you have 5 to 8 days before it expires. One time I bought 24 green peppers for a $2.00. I froze 12 and made stuffed peppers out of 12.
*Shop Sunday mornings for mark downs on high priced meats.
*Beware of convenience products. Anything that has already been grated, chopped, precooked, presliced, individual packaged you probably are paying more for the convenience. One thing I do buy is prewashed lettuce. I don't mind spending the extra money on that because of the hassle of washing lettuce.
*Be Flexible. Take your list but also take advantage of in-store specials. Sometimes this will cause you to substitute them for similar foods in your meal plan
*Be sure to find out what the return policy is for the store where you do most of your grocery shopping. Walmart will take produce back if you find out it is spoiled when you get it home.
Woodmans does not take anything back that is perishable
*Be sure to check your receipt before leaving the store, or watch the register screen as it adds up your total. I have found mistakes numerous times on the receipt.
*Enjoy yourself! Remember you are not only shopping, but you are exercising. That's a good thing!

Wednesday, April 23, 2014

ARTICLES: SEVEN SIMPLE STEPS TO MEAL PLANNING(click here to print)

SEVEN SIMPLE STEPS TO MEAL PLANNING

1. Determine your food budget.
2. Decide how often you will shop.
3. Know how many people will be eating each meal so you don't buy too much food.
4. Plan breakfast, lunch, and dinner and snacks incorporating store specials. Stay flexible so that you
    can switch meals around if your plans change at the last minute.
5. Check what's in the pantry, then make a list of ingredients that you need to purchase to
    prepare each meal and a snack.
6. Keep the shopping list handy in the kitchen and add to it during the week.
7. Make meal planning a habit.

You should also have the right kitchen tools on hand to make cooking easier. Tools I have on hand are
I love my pressure cooker Cooks a meal in 30 minutes of less even a roast
good quality knives
a grill(outdoor and small indoor electric or stove top)
Non stick cookware
microwave
Slow Cooker
kitchen scale if you are measuring portions, and then there are lots of kitchen gadgets you can add on.
I have a mixer, a blender(for smoothies), small chopper, coffee grinder(which also grinds spices) nut grinder. I just love browsing in the big kitchen stores. There seems to be a gadget for everything.
As more and more people realize how bad processed foods are for them, I think they will start eating and cooking at home more. Browse through our recipes and make your meal plan for the day or the week. Breakfast, Salads, sandwich or soup for lunch and a main dish. Print out copies of the recipes and take them shopping with you, put a check next to the item as you put it in your cart. Low carb *WOE is sometimes like an experiment. When you find a recipe you like save it in a binder. If you make something that you did not like, learn to tweak it to your palate or cross it off your list. Learning a new *WOE is challenging at times but it also fun...make it an adventure!

*WOE: way of eating

Tuesday, April 22, 2014

THINGS I STOCK IN MY REFRIGERATOR(click here to print)

THINGS I STOCK IN MY REFRIGERATOR

Since I started low carb eating there are things that are pretty much standard in my refrigerator

apple cider vinegar(Bragg organic)
aloe vera juice(Lakewood Organic)
Laughing Cow light cheese wedges
8 ounces Colby cheese
8 ounces Swiss cheese (3)
8 ounces shredded cheddar cheese (2)
1 carton cottage cheese( am looking for organic next time)
sugar free salad dressings
Cream cheese (3)
Baby Dill Pickles
Garlic
Heavy cream
BBQ sauce(homemade sugar free)
ketchup(sugar free)
half gallon of unsweetened almond milk
Mayonnaise
celery
Parmesan cheese, "Green can"
fresh veggies that are on sale
mini peppers
lunch meat that doesn't have sodium nitrate(organic)
horseradish
green onions
radishes

garlic cream(specialty item from a German deli)
mild paprika cream(specialty item from a German deli)
sugar free jam
Hershey's sugar free chocolate syrup

eggs
unsweetened heavy whipping cream
spinach or salad mix
iceberg lettuce for lettuce wraps
Parsley to add to soups
Strawberries and blueberries (eat to your meter)
Dannon Natural Yogurt for smoothies (plain and unsweetened)
sugar free pancake syrup
Pepper rings(mild) these are found by the pickles
Pico de Gallo(for recipe type Pico De Gallo in search box)
lemons and limes to add to water for drinking
unsalted butter

This list changes often depending on what's on sale and what bargains I find in the grocery store.
Best prices in Wisconsin...Woodman's, Aldi, and Sam's Club

Monday, April 21, 2014

SPICES I KEEP ON HAND(click here to print)

SPICES I KEEP ON HAND

Allspice

Basil
Caraway
Cayenne
Ceam of tartar
Celery seed
Celery salt
Chicken seasoning
Chili powder

Cinnamon
Cinnamon(mix this with splenda or stevia for cottage cheese topping)
Cloves
Coriander
Crushed red pepper
Cumin
Curry powder
Dill
Dry mustard

Garlic salt
Garlic powder
Lowry's seasoning salt(Original & Mediterranean Herb with oregano and basil)
Lowry's chili and garlic seasoning mix
Italian seasoning mix

Nutmeg
Old Bay
Onion powder
Oregano
Paprika(Hungarian sweet)
Pepper
Poultry seasoning

Turmeric
Vanilla
Whole nutmeg

MAIN DISH---SERBIAN BUREK(click to print)

SERBIAN BUREK

.

Minutes to Prepare: 30

Minutes to Cook: 45

Number of Servings: 10

carbs 4.8 per serving

Ingredients

1 cup finely chopped onion

1 1/2 pounds ground beef chuck

1 cup chopped parsley

1 tablespoon salt

1/2 teaspoon pepper, or to taste

olive oil cooking spray

1 1-pound) package thawed #7 filo dough (for low carb, use crushed pork rinds)

6 large beaten eggs

1 1/2 cups Bulgarian or Greek plain yogurt

1 1/2 cups soda water

Directions

Heat oven to 350 degrees. In a large skillet, saute onion and ground chuck until meat is no longer pink and the onions are translucent. Drain in a colander. Return meat-onion mixture to skillet and add parsley, salt and pepper, and cook for 1 minute, mixing thoroughly. Remove from heat and let cool to room temperature.

Lightly coat a 13x9-inch pan with cooking

spray. Separate filo dough into two piles (about 14 sheets each) and keep covered. Half will go on the bottom of the pie and half will go on the top. (Keep phylo dough covered with a wet cloth or it will dry out quickly)

Place 2 sheets in prepared pan and brush lightly with oil, folding in any overhanging edges. Add 2 more and brush with oil. Continue until you've used one pile of filo.

Spread the ground chuck mixture evenly over the filo and to the ends. Begin covering the meat with the remaining filo, again using 2 sheets at a time and brushing with oil.

Brush entire top lightly with oil. Using a serrated knife and a sawing motion, cut burek all the way to the bottom into 12 squares.

In a medium bowl, mix eggs with yogurt and soda water. Pour over burek. Cover with plastic wrap and refrigerate 2 hours. Bake 45 minutes or until golden brown. Cool slightly before serving.

This makes a great luncheon course, entree or appetizer and freezes well cooked or uncooked.

Number of Servings: 10

*www.sparkpeople.com*

SALADS: EGG AND TUNA SALAD(Easter)

EGG AND TUNA SALAD (EASTER)

A recipe to help you use up those hard boiled Easter eggs!

EGG & TUNA SALAD
8 hard boiled eggs, peeled and coarsely chopped
2 6-ounce cans tuna, drained
1/2 cup finely chopped baby dill pickles
3/4 cup mayonnaise
1 stalk celery, chopped
2 teaspoons mustard

1/4 teaspoon celery salt
1/2 teaspoon pepper
1/2 teaspoon Spicy Seasoning Salt (I use Lowry's Seasoning salt)

Mix all ingredients well; chill several hours before serving. Makes about 6-8 servings
Do not freeze

Only 2 carbs per serving

Recipe submitted by Edith Weil

Sunday, April 20, 2014

SALADS:. WARM SPINACH SALAD(Easter)(click here to print)

WARM SPINACH SALAD (EASTER)

3 whole Eggs
7 slices Thick Cut, Peppered Bacon
1 whole Red Onion, Small
1 package Mushrooms, White Button
8 ounces, weight Baby Spinach, Washed Dried And Stems Removed
3 Tablespoons Reserved Bacon Grease
3 Tablespoons Red Wine Vinegar
2 teaspoons Sugar substitute
1/2 teaspoon Dijon Mustard
1 dash Salt

Preparation Instruction to Cook eggs: cover with water, bring to a boil, then turn off heat and allow to sit in water for 20 minutes. Drain off water and add ice on top of eggs.

Fry bacon until crispy/chewy. Remove to a paper towel.
Remove 3 tablespoons grease and set aside.
Add 2 add'l tablespoons of grease to a separate skillet over medium heat.
Slice red onions very thinly, then add to skillet. Cook slowly until onions are caramelized and reduced. Remove to a plate and set aside.
Slice mushrooms and add them to the same skillet. Cook slowly until caramelized and brown. Remove to a plate and set aside.
Chop bacon.
Peel and slice eggs.
Make hot bacon dressing: Add 3 tablespoons bacon grease, vinegar, sugar, and Dijon to a small saucepan or skillet over medium-low heat. Whisk mixture together and heat thoroughly.
Add spinach to a large bowl. Arrange onions, mushrooms, and bacon on top. Pour hot dressing over the top; toss to combine.
Arrange eggs over the top and serve.
Enjoy! serves 6; 6 carbs per serving

TIP: *use 3 hard boiled eggs left over from Easter instead of cooking eggs separately*

Recipe submitted by Edith Weil