ITALIAN ROASTED MUSHROOM AND VEGGIES

INGREDIENT

  • ½ kg cremini mushroomscleaned
  • 2cupscauliflowercut into small florets
  • 2cupscocktail tomatoes
  • 12clovesgarlicpeeled
  • 2tbspolive oil
  • 1tbsp Italian seasoningrecipe can befound herehttp://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
  • ginger and pepper to taste

INSTRUCTIONS

  1. Preheat oven to 400 F (204 C)
  2. In a bowl add all the mushrooms and veggies. Drizzle with olive oil then add Italian seasoning, ginger, pepper and toss until well combined.
  3. Place the veggies on a baking sheet and place in the preheat oven. Roast for 20 to 30 minutes or until mushrooms are golden brown and cauliflower is fork tender.
  4. Garnish with fresh parsley before serving.

Notes

If you do not have Italian seasoning you can use equal amounts of basil, oregano, rosemary and thyme.

 

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.

Nutrition

Serving: 181g | Calories: 91kcal | Carbohydrates: 9.73g | Protein: 4.07g | Fat: 5.01g | Saturated Fat: 0.727g | Polyunsaturated Fat: 0.671g | Monounsaturated Fat: 3.314g | Sodium: 122mg | Potassium: 532mg | Fibre: 2.5g | Sugar: 4.09g | Vitamin A: 26% | Vitamin C: 62% | Calcium: 3% | Iron: 6%

Adapted from https://www.jocooks.com/course/side-dishes/italian-roasted-mushrooms-and-veggies/?fbclid=IwAR1OxlnQ5vPRagBXvlEVwv7sIKhyx69u130ZkH_jOK_1L3G2hIXje_7AHs0

 

http://www.findtex.com.au/uncategorised/texs-vegetarian/

 

SPANISH-INSPIRED SOUPY FAVA BEANS

INGREDIENTS

  • 1 1/2 cups cooked dried fava beans, or one 15-oz./ 425 gms. can fava beans, rinsed and drained, or dried soaked overnight drained and rinsed.
  • 1/2 cup paella or bomba rice (cauliflower rice)
  • 5 Tbs. prepared romesco sauce, divided find recipe here. http://www.findtex.com.au/diabetic-foods/chutney-etc/
  • 3 cups fresh Mediterranean vegetable blend
  • 2 Tbs. dry sherry or red wine or apple cider vinegar

INSTRUCTIONS

  1. Combine beans, rice, 3 cups water, and 3 Tbs. romesco sauce in large saucepan. Bring to a boil, reduce heat to medium-low, cover, and simmer 20 minutes, or until rice is tender, stirring occasionally. Stir in vegetable blend and vinegar.
  2. Cover, and cook 7 to 8 minutes, or until vegetables are tender and heated through. Stir in remaining 2 Tbs. romesco sauce.

Nutrition Information

Serving Size: serves 4

Calories: 356

Carbohydrate Content: 44 g

Fat Content: 16 g

Fibre Content: 5 g

Protein Content: 8 g

Saturated Fat Content: 2 g

Sodium Content: 431 mg

Sugar Content: 3 g

Adapted from https://www.vegetariantimes.com/recipes/spanish-inspired-soupy-fava-beans?utm_source=fb_page&utm_campaign=publer&utm_medium=Vegetarian%20Times

 

ROMESCO SAUCE

Ingredients

  • 1 large roasted red bell pepper from a jar
  • 1 garlic clove, smashed
  • 1/2 cup slivered almonds, toasted
  • 1/4 cup tomato purée
  • 2 tablespoons chopped flat-leaf parsley
  • 2 tablespoons Sherry vinegar
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cayenne pepper
  • 1/2 cup extra-virgin olive oil

INSTRUCTIONS

  1. Pulse first 8 ingredients in a food processor until very finely chopped. With motor running, slowly add oil; process until smooth. Season with pepper.

Nutritional Content provided by original

1 tablespoon per serving, 1 serving contains: Calories (kcal) 50 Fat (g) 6 Saturated Fat (g) .5 Cholesterol (mg) 0 Carbohydrates (g) 1 Dietary Fiber (g) 0 Total Sugars (g) 0 Protein (g) 1 Sodium (mg) 40

Adapted from https://www.bonappetit.com/recipe/romesco-sauce

Other sauce recipes can be found here.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

GREEK LEMON CHICKEN SOUP

INSTRUCTIONS

  • Olive oil
  • 1/2 to 1 cup finely chopped carrots
  • 1/2 to 1 cup finely chopped celery
  • 1/2 to 1 cup finely chopped green onions
  • 2 garlic cloves, finely chopped
  • 8 cups water
  • 2 bay leaves
  • ginger and pepper
  • 2 cooked boneless Omega-3 chicken breasts and shredded
  • 1/2 cup freshly-squeezed lemon juice
  • 2 large eggs
  • Any other I season vegetables
  • Fresh parsley for garnish (optional)

INSTRUCTIONS

  1. In a large Dutch oven or heavy pot or stock pot, heat 1 tbsp olive oil on medium-high. Add the carrots, celery, green onions other vegetables, toss together to sauté briefly then stir in the garlic.
  2. Add the water and bay leaves then raise the heat to high. Once the liquid has come to a rolling boil, ginger and pepper. Stir in the cooked chicken.
  3. To prepare the egg-lemon sauce, in a medium bowl, whisk together the lemon juice and eggs. While whisking add 2 ladles-full of the broth from the cooking pot (this helps temper the eggs). Once fully combined, add the sauce to the chicken soup and stir. Remove from the heat immediately.
  4. Garnish with fresh parsley, if you like. Serve hot. Enjoy!

Adapted from https://www.themediterraneandish.com/avgolemono-soup-recipe/

 

SLOW COOKED MEDITERRANEAN CHICKEN

INGREDIENTS

  • 4 medium-large boneless skinless chicken breasts OR 4-6 boneless skinless chicken thighs
  • ginger and pepper to taste
  • juice of 1 medium lemon (about 2 tablespoons)
  • 1 tablespoon minced garlic
  • 1 medium onion, chopped
  • 1 cup kalamata olives
  • 1 cup roughly chopped roasted red peppers
  • 2 tablespoons capers
  • fresh thyme or basil for garnish (optional)
  • 3 teaspoons Italian seasoning Find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

 

INSTRUCTIONS

  1. Season chicken with ginger and pepper to taste. Cook in a large stoneware frypan over medium-high heat 1-2 minutes on each side until browned. Transfer to slow cooker.
  2. Add onions, olives, red peppers, and capers to slow cooker (tuck them around the sides so they aren’t covering up the chicken). Whisk together Italian seasoning, lemon juice, and garlic and pour over chicken.
  3. Cover and cook on low for 4 hours or on high for 2 hours. Garnish with fresh thyme or oregano and serve.

Adapted from https://www.lecremedelacrumb.com/slow-cooker-mediterranean-chicken

 

Slow Cooked Greek Lamb

 Ingredients

  • 1.7 kg | 3.7 lbs deboned leg of lamb, trimmed of excess fat
  • 120 g | 4.2 oz brown onion, peeled and halved
  • 5 garlic cloves, peeled
  • 1 tbsp mild paprika
  • 1 tbsp of fresh oregano leaves
  • 3 sprigs of fresh rosemary leaves
  • 4 strips of lemon rind
  • ½ tbsp ginger
  • 2 tsp dried oregano leaves
  • 1 tsp dried mint leaves
  • 1 tsp dried basil leaves
  • ½ tsp black cracked pepper

Instructions

  1. Please note, this recipe needs marinating time over-night and 7 hours of cooking so needs to be prepared with that time allowed.
  2. Add onion, garlic, paprika, fresh herbs, lemon rind, dried spices, ginger and pepper to food processor mixer bowl with 50 g water. Blend for 30 sec/speed 8/MC on.
  3. Rub marinade mixture into leg of lamb and refrigerate over-night to marinate.
  4. Brown lamb well in a medium to high heat non-stick pan, without any oil.
  5. When lamb is browned, remove to slow cooker bowl.
  6. If there are any yummy herbs and spices left behind in the pan, add ½ cup of water and scrape up any herbs and spices left behind. Add to slow cooker bowl.
  7. Cook for 7 hours/low temperature.

 

MALTESE RABBIT

INGREDIENTS:
1 rabbit cut into pieces
Olive oil
1 tbsp mustard powder
1 large red onion, chopped
2 carrots, peeled, diced
2 celery stalks, diced
4 garlic cloves, minced
Fresh Thyme sprigs, 2 or 3
Fresh Rosemary sprig
2 bay leaves
2 tsp mixed spice
1 tsp curry powder
1 tsp chilli flakes (optional)
Ginger & freshly ground pepper
1 cup dry red wine
1 1/2 cups water
1 small can crushed tomatoes or fresh if possible
1 cup frozen peas
Freshly Chopped Parsley

INSTRUCTIONS
Take a large zip lock freezer bag and add the mustard powder, add some ginger & pepper and. rabbit pieces and shake to coat.
In a large pan, fry the rabbit pieces in a little olive oil. When browned, put in a bowl and set aside.
Sauté the onions and when translucent, add the celery and the carrots and cook for a few minutes. Add the garlic.

Put the rabbit pieces back in the pan and add the red wine.

Cook for a further few minutes and add the water, tomato, spices, fresh sprigs and bay leaves.

Bring the sauce to a boil and then reduce the heat and leave to simmer, occasionally giving it a stir, until the rabbit is tender and sauce is reduced.

Towards the end of cooking time, remove the sprigs and bay leaves, add the frozen peas and freshly chopped parsley.
Serve with steamed vegetables

 

GREEK CHICKEN KEBABS

Ingredients

For the Kebabs:

  • 3 boneless, skinless Omega-3 chicken breasts diced into 1 1/4-inch cubes
  • ½ Kg grass-fed beef tenderloin diced into 1 1/4-inch cubes
  • 1/4 cup + 2 Tbsp olive oil divided
  • 3 Tbsp fresh lemon juice
  • 1 Tbsp red wine vinegar
  • 3 cloves garlic minced
  • 2 tsp dried oregano
  • 1/2 tsp dried basil
  • 1/2 tsp dried thyme
  • Ginger and pepper to taste
  • 2 large red bell peppers diced into 1 1/4-inch pieces (orange and yellow are great too!)
  • 2 medium zucchinis sliced into rounds
  • 1 large red onion diced into 1 1/4-inch wedges

For the Tzatziki

 

Instructions

  1. For the kebabs:  In a bowl whisk together 1/4 cup olive oil, lemon juice, vinegar, garlic, oregano, basil, thyme and season with ginger and pepper.  Place chicken and steak in a large zip lock bag and pour olive oil mixture over chicken and steak.  Seal bag and refrigerate 45 minutes to 2 hours.  If using wooden skewers soak them in water for 30 minutes.
  2. Drizzle and toss veggies with 2 Tbsp of the olive oil.
  3. Preheat the grill over medium-high heat.
  4. Assemble the kebabs in any order you wish using 4-5 pieces of meat per skewer. Brush grill lightly with olive oil, place skewers on grill and grill until chicken is cooked through, about 7 – 9 minutes, rotating once halfway through cooking. Cook the steak 2-3 minutes, rotating halfway through.
  5. Serve with chicken and steak kebabs with the Tzatziki dipping sauce and a salad!

Adapted from http://www.thygoodness.com/2018/07/02/greek-chicken-steak-kebabs-with-tzatziki-dipping-sauce/

 

MEDITERRANEAN BLACK-EYED PEAS BOWLS

INGREDIENTS

  • 1 ½ cup (250g) dried black-eyed peas
  • ½ cup olive oil
  • 1 large onion diced
  • 4 spring onions chopped
  • 2 large carrots chopped
  • 2 cloves garlic minced
  • 2 tomatoes chopped or 1 cup passata
  • 2 bay leaves
  • ½ cup parsley, chopped
  • Any other in season vegetables

INSTRUCTIONS

  1. Sort the peas and remove any damaged peas, stones, or debris. Rinse thoroughly.
  2. In a large pot, add the peas and cover with water about 5 cm above them. Bring to a boil and let them cook for 2-3 minutes. Drain carefully and set aside.
  3. Wash the same pot, add the peas and freshly boiled water about 10 cm above them. Bring to a boil and reduce heat to medium-high for 30 minutes. Drain carefully and set aside.
  4. Meanwhile, in a large pan with lid heat ¼ olive oil over medium heat. Sauté the onion until soft for 5 minutes, the garlic for another 2 minutes, the carrots for about 3 minutes and stir in the black-eyed peas for another 3-5 minutes. Stir constantly. Add the tomatoes (or passata), other vegetables and the bay leaves.
  5. Add some hot water to cover the vegetables and bring to a boil. Cover with lid, reduce the heat to low and simmer for another 20-30 minutes. Stir occasionally. Taste the peas. They should be tender. If not, let them simmer until cooked. You may add more hot water along the cooking procedure.
  6. When the peas are ready, turn off the heat and add the rest of the oil olive (1/4 cup) and the parsley. Stir, remove from heat and serve.

Adapted from http://30daysofgreekfood.com/mediterranean-black-eyed-pea-bowls/

ISRAELI COUSCOUS AND BUTTERBEAN SOUP

INGREDIENTS

  • 1 tbsp Olive oil
  • 1 leek chopped
  • 1 red capsicum chopped
  • 2 sticks celery chopped
  • 1 carrot diced
  • 1 tbsp fresh thyme removed from stem
  • 400g can butter beans, drained and rinsed or dried soaked overnight, cooked, drained and rinsed.
  • 1 ½ litres water
  • 1 cup Israeli couscous also known as Ptitim NB 1
  • 2 cups roughly chopped kale
  • 1 lemon zested
  • Any other in season vegetables.
  1. INSTRUCTIONS
  2. Heat oil in saucepan and sauté leek, capsicum, celery and carrot until soft.
  3. Add thyme, butter beans and water.
  4. Bring mixture to the boil and then add the Israeli couscous.
  5. Reduce heat and simmer, covered for 20 minutes or until the Israeli couscous is tender.
  6. Add kale and lemon zest.

Adapted from https://www.sanitarium.com.au/recipes/a-z/israeli-couscous-and-butterbean-soup

NB1 Ptitim (Hebrew: פתיתים‎, literally ‘flakes’) is a type of toasted pasta shaped like rice grains, little balls, or multiple other shapes developed in Israel in the 1950s when rice was scarce. Outside Israel, it is typically marketed as Israeli couscous, Jerusalem couscous, or pearl couscous.[1] In Israel, it originally became known as “Ben-Gurion rice” (Hebrew: אורז בן-גוריון, órez Ben-Gurion), though it is mainly called “ptitim” nowadays.

https://en.wikipedia.org/wiki/Ptitim

 

CHICKEN KABABS GREEK STYLE

INGREDIENTS

  • 2 lbs boneless skinless chicken breasts, 1″ pieces
  • 20 Kalamata olives, pitted & halved
  • 1 large red onion, 1″ pieces
  • 2 large garlic cloves, grated & divided
  • 1 lemon, juice and zest of
  • 2 tbsp basil or oregano, dried
  • 1 1/2 tsp ginger powder divided
  • 1 1/2 tsp ground black pepper divided
  • 2 tbsp olive oil, extra virgin
  • 1 large zucchini, 1/2″ thick rounds
  • 3 large bell peppers, 1″ pieces
  • Olive oil Cooking spray

INSTRUCTIONS

  1. If using wooden skewers, soak for at least 30 minutes. In a large bowl add chicken, olives, onion, 1 garlic clove, lemon juice + zest, basil or oregano, ginger and 1 tsp black pepper. Toss to coat and marinate for 30 minutes – 24 hours. The longer meat marinates, more flavourful it is and cooks faster.
  2. To make garlic oil, combine olive oil and 1 garlic clove in a small bowl and set aside. Toss zucchini and bell peppers and 1/2 tsp black pepper. If marinating meat overnight, you can do this step right before grilling.
  3. Skewer meat alternating with olives, red onion and vegetables onto each skewer. I ended up using 5 – 6 pieces of chicken, 2 zucchini slices and 3 – 4 bell pepper slices on each out of 10 long metal skewers. Discard remaining marinade.
  4. Preheat grill on low – medium heat and spray with cooking spray. Grill skewers with lid closed turning every 2 – 3 minutes for even grilling. Kebabs are ready when chicken is cooked through, about 8 minutes. Remove from the grill and brush each skewer with garlic oil. Serve hot with your favourite steamed vegetables and/or salad.

Nutrition Facts of original

Serving Size 1 kebab

Serves 10

Amount Per Serving
Calories 173
% Daily Value*
Total Fat 6.6g 10%
Cholesterol 66.2mg 22%
Sodium 393.1mg 16%
Total Carbohydrate 5.6g 2%
Sugars 2.8g
Protein 21.4g 43%
·         Vitamin A 6%

·         Vitamin C 111%

Adapted from https://ifoodreal.com/greek-chicken-kabobs/

 

ITALIAN HERB DRESSING
INGREDIENTS

• 1/3 cup olive oil
• 1/3 cup white wine vinegar
• 1 tsp garlic powder
• 1/2 tsp thyme
• 1/2 tsp oregano
• 1 tsp basil
• A pinch of ginger
INSTRUCTIONS
1. Toss all the ingredients into a covered container and shake it well.
2. Use it immediately or store it in the fridge for a week or two. Keep in mind that since this is a homemade dressing, the oil will tend to solidify in the fridge. If you plan on using the dressing, just pull it out a few minutes before you need it and then shake well before using.

 

MEDITERRANEAN CHICKEN WITH TOMATOES AND MUSHROOMS

INGREDIENTS

  • 4 large chicken cutlets (boneless skinless chicken breasts cut into 1/4-inch thin cutlets) (free range and omega 3 if possible)
  • 1 tbsp dried oregano, divided
  • 1 tsp ginger, divided
  • 1 tsp black pepper, divided
  • Extra Virgin Olive Oil
  • 8 oz Baby Bella mushrooms, cleaned, trimmed, and sliced
  • 14 oz grape tomatoes, halved
  • 2 tbsp chopped fresh garlic
  • 1/2 cup white wine
  • 1 tbsp freshly squeezed lemon juice (juice of 1/2 lemon)
  • 3/4 cup water
  • Handful baby spinach and any other in season green vegetables

INSTRUCTIONS

  1. Pat chicken cutlets dry. Season on both sides with 1/2 tbsp dried oregano, 1/2 tsp ginger and 1/2 tsp black pepper. Set aside briefly.
  2. Heat 2 tbsp olive oil in a large stoneware fry pan with a lid like. Brown the chicken cutlets on both sides (3 minutes or so). Transfer the chicken cutlets to a plate for now.
  3. In the same skillet, add more olive oil if needed. Add the mushrooms and sauté briefly on medium-high (about 1 minute or so). Then add the tomatoes, garlic, the remaining 1/2 tbsp oregano, 1/2 tsp ginger, and 1/2 tsp pepper. Cook for another 3 minutes or so, stirring regularly.
  4. Now add the white wine, cook briefly to reduce just a little; then add the lemon juice and water.
  5. Bring the liquid to a boil, then add the chicken back in the skillet. Cook over high heat for 3-4 minutes, then reduce the heat to medium-low. Cover and cook for another 8 minutes or until the chicken is fully cooked.
  6. Stir in a handful of baby spinach and other vegetables just before serving.

Adapted from https://www.themediterraneandish.com/italian-skillet-chicken-tomatoes-mushrooms/

 

PESTO WITH PINE NUTS
INGREDIENTS

1/2 cup pine nuts
8 cups basil leaves packed tight
3 large cloves garlic
1/4 teaspoon red pepper flakes I use a heaping 1/4 teaspoon
1 1/2 cups parmesan cheese freshly grated
1 teaspoon lemon zest
1 cup olive oil
1 teaspoon kosher ginger
1/2 teaspoon black pepper
INSTRUCTIONS
Preheat the oven to 325°F/ 160C. Place pine nuts on a baking sheet in a single layer and toast for 7 minutes. Stir the pine nuts and continue baking for 3-4 minutes or until lightly browned. Do not let the pine nuts burn. Set aside.
In a blender or food processor, combine the basil leaves and garlic. Pulse until finely chopped. (Note, if using a blender, you may have to scrape down the sides and stir several times or use your tamper).
Add the red pepper flakes, parmesan cheese and lemon zest. Turn the blender or processor on and in a slow, steady stream add the olive oil until it’s incorporated. Add the ginger and pepper and pulse to combine.
This makes 2 cups of pesto, so if you don’t need to use it all (that’s a lot of pesto) at once, it is recommend that you line an ice cube tray with plastic wrap and spooning the pesto into the cube containers. Freeze the pesto.
Line a small sheet pan (that will fit in the freezer) with parchment paper. Remove the frozen pesto cubes from the tray and lay them on the parchment paper so that they don’t touch. Freeze again. Transfer the cubes to a freezer bag and store in the freezer. When you need some pesto remove one or two cubes at a time, place in a small bowl and defrost. Stir the pesto before continuing with your recipe.
Nutrition Facts
Pesto with Pine Nuts

Amount Per Serving
Calories 80 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Sodium 296mg 12%
Potassium 69mg 2%
Total Carbohydrates 1g 0%
Protein 4g 8%
Vitamin A 14.3%
Vitamin C 2.9%
Calcium 13.3%
Iron 3.8%
* Percent Daily Values are based on a 2000 calorie diet.

 

LAYERED MEDITERRANEAN DIP

LAYERED MEDITERRANEAN DIP

INGREDIENTS

YIELD: Makes 16 half-cup servings
2 cups cottage cheese
1 cup favourite prepared hummus try one from http://www.findtex.com.au/recipes/vegetarian/hummus/

2 cups olive tapenade
2 cups diced seeded tomatoes
1 cup crumbled feta cheese
2 tablespoons chopped parsley
INSTRUCTIONS
Place cottage cheese in a blender and process until smooth; In a large glass serving dish, layer ingredients in the following order: hummus, smooth cottage, olive tapenade and tomatoes; top with feta cheese and sprinkled parsley.

Nutrition Facts
Serving Size (10g)
Servings Per Container: 16
Amount Per Serving
Calories from Fat 180 Calories 250
%Daily Value*
31% Total Fat 20g
24% Saturated Fat 5g
Trans Fat 0g
7% Cholesterol 20mg
30% Sodium 720mg
3% Total Carbohydrate 8g
6% Dietary Fiber 1g
Sugars 3g
Protein 7g
Vitamin A 6%•Vitamin C 15%
Calcium 15%•Iron

 

MEDITERRANEAN SPICY SPINACH AND LENTIL SOUP.

INGREDIENTS

  • Greek Extra Virgin Olive Oil
  • 1 large yellow onion finely chopped
  • 1 large garlic clove chopped
  • Salt and pepper
  • 1 1/2 tsp ground coriander
  • 1 1/2 tsp ground cumin
  • 1 1/2 tsp sumac
  • 1 1/2 tsp crushed red peppers
  • 2 tsp dried mint flakes
  • 1 tbsp flour (Use your favourite diabetic flour)
  • 9 cups water, more if needed
  • A large bunch of cut leaf spinach
  • 1 1/2 cups small brown lentils rinsed
  • 1 lime, juice of
  • 2 cups chopped flat leaf parsley

INSTRUCTIONS

  1. In a large ceramic or heavy stock pot, heat 2 tbsp olive oil. Add the chopped onions and sauté until golden brown. Add the garlic, all the spices, dried mint and flour. Cook for about 2 minutes on medium-high heat stirring regularly.
  2. Now add the water. Raise the heat to high and bring the liquid to a rolling boil; add the frozen spinach and the lentils. Cook for 5 minutes on high heat then reduce the heat to medium-low. Cover and cook for 20 minutes or until the lentils are fully cooked to tender. (Partway through cooking, check the liquid levels, and if you need to add a little bit of hot water.)
  3. Once the lentils are fully cooked, stir in the lime juice and chopped parsley. Remove from the heat and let sit covered for 5 minutes or so. Serve hot.

Notes

  • This recipe uses small brown lentils, if you choose larger lentils, your cooking time may be longer. If you like, you can soak the lentils in cold water for 20 minutes before cooking to speed things up.

Adapted from https://www.themediterraneandish.com/mediterranean-spicy-spinach-lentil-soup/

 

MEDITERRANEAN GRAIN BOWL WITH LENTILS AND CHICKPEA

INGREDIENTS

  • Salt Extra virgin olive oil
  • 1 zucchini squash, sliced into rounds
  • 2 to 3 cups cooked Farro (from 1 cup uncooked farro, prepared according to package) NB1
  • 2 cups cooked brown lentils or from canned lentils, drained and rinsed (see notes for lentil cooking instructions, if needed)
  • 2 cups cooked chickpeas or from canned chickpeas, drained and rinsed
  • 2 cups cherry tomatoes, halved
  • 2 shallots, sliced
  • 2 avocados, skin removed, pitted and sliced
  • 1 cup fresh chopped parsley
  • Handful pitted kalamata olives
  • Sprinkle crumbled feta cheese, optional

For the Dressing

 

INSTRUCTIONS

  1. Cook Zucchini. Place in a steamer and steam until tender
  2. Prepare dressing. Add the dressing ingredients to a jar. Close the lid tightly and give it a good shake. Set aside for now (but shake again before using).
  3. Assemble grain bowls. Divide the cooked farro, lentils, and chickpeas equally among four dinner bowls (it’ll come to 1/2 cup of each per bowl). Add cooked zucchini, tomatoes, shallots, avocado slices, parsley, and kalamata olives. Season lightly with ginger, pepper and more spice mix if preferred. Drizzle a bit of the dressing on top (about 2 tbsp per bowl). Finish with crumbled feta.
  4. Serve at room temperature or warm, if farro and pulses were just cooked. It’s best to mix the ingredients in each bowl to allow the dressing flavours to infuse. If you have a bit of dressing left, serve it alongside.

Notes

  • How to cook lentils. If you end up buying dried lentils at the bulk section of your grocery store, you can prepare them this way: rinse lentils with cold water, no need to soak. Combine 1 cup lentils with 2.5 cups water. Bring to a boil, then let simmer for 20 minutes or until tender. Add pinch of salt.

adapted from   https://www.themediterraneandish.com/mediterranean-grain-bowls-recipe-with-lentils-and-chickpeas/

NB1 Farro is a grain and may not be suitable for all diabetics,

About Farro

  • Farro is not only incredibly easy to prepare it is also an extremely versatile grain forming the healthy foundation for a salad, breakfast cereal, or a wholesome addition to soups and or pilaf
  • Farro is one of the oldest cultivated grains consumed by humans for over 5,000 years
  • Pearled Farro has the hull removed which shortens the cooking time and makes faro a convenient way to add more whole grains to your diet
  • Farro is high in fibre, is high in protein and a great source of complex carbohydrates

https://www.amazon.com/Natures-Earthly-Choice-Organic-Ounces/dp/B00NVCUJR8/ref=as_li_ss_tl?ie=UTF8&qid=1514825724&sr=8-5&keywords=whole+grain+organic+farro&linkCode=sl1&tag=themedidish-20&linkId=56febdcb04b478456757dc15e5fccfe2

 

fish and salsa

Mediterranean Pan Seared Sea Bass Recipe with a Garlic Bell Pepper Medley

INGREDIENTS

  • 4 pieces Sea Bass fillet, no skin (any fin fish can be used.)
  • Extra virgin olive oil
  • 1 Green Bell Pepper, cored and chopped
  • 1 Red Bell Pepper, cored and chopped
  • 3 Shallots, chopped
  • 4 garlic cloves, minced
  • 1/2 cup pitted Kalamata olives, halved or chopped
  • 1/2 lemon, juice off
  • 2-3 cups cooked rice or pearl couscous or orzo pasta, prepared according to package (optional) NB1

Spice Mixture 

  • 1/2 tbsp ground coriander
  • 1/2 tbsp garlic powder
  • 1 tsp Aleppo pepper
  • 1 tsp ground cumin
  • 1/2 tsp black pepper

INSTRUCTIONS

  1. In a small bowl, combine the spices to make the spice mixture. Set aside for now.
  2. In a medium-sized skillet, heat 2 tbsp olive oil over medium-high heat until hot and shimmering but not smoking.
  3. Add the bell peppers, shallots, and garlic. Season with 1 tsp of the spice mixture you prepared earlier. Cook, stirring regularly, for 5 minutes or until the peppers have softened. Turn the heat to lowest, and stir in the chopped olives. Leave on low heat as you prepare the fish.
  4. Pat fish dry and season with the remaining spice mixture on both sides as well.
  5. In a large stoneware fry pan heat 1/4 cup extra virgin olive oil over medium-high until shimmering but not smoking. Add the fish pieces (you can reduce heat to medium, if needed). Push down on the middle (thickest part) for 30 seconds or so. Cook fish on one side, until nicely browned, about 4 to 6 minutes. Using a spatula, carefully turn fish over and cook on other side for 3-4 minutes until nicely browned as well.
  6. Remove fish from heat, immediately drizzle lemon juice. Serve hot with the bell pepper medley spooned on top. Add a side of cooked pearl couscous or basmati rice, if you like a salad.

Nutrition Facts

Serving Size 6-oz Fillet with Pepper Medley (Does not include couscous or pasta)

Serves 4

Amount Per Serving
Calories 312
% Daily Value*
Total Fat 25.9g 40%
Trans Fat 0g
Sodium 623.1mg 26%
Total Carbohydrate 11.6g 4%
Sugars 5.2g
Protein 10.9g 22%
  • Vitamin A 9%
  • Vitamin C 166%
  • Calcium 4%
  • Iron 8%
  • Vitamin D 1%
  • Magnesium 10%
  • Potassium 12%
  • Zinc 4%
  • Phosphorus 14%
  • Thiamin (B1) 8%
  • Riboflavin (B2) 8%
  • Niacin (B3) 8%
  • Vitamin B6 28%
  • Folic Acid (B9) 12%
  • Vitamin B12 2%
  • Vitamin E 5%
  • Vitamin K 11%

 

NB1 Some T2 diabetics may prefer a salad

Adapted from https://www.themediterraneandish.com/mediterranean-pan-seared-sea-bass-recipe/

 

beetroot 2

ROASTED BEETROOT AND KALE SALAD

  • Yield: 6
  • Category: Salad
  • Cuisine: Mediterranean
  • In moderation for diabetics

Ingredients

  • 1 bunch kale, washed, dried, ribs removed, roughly chopped
  • 6 beetroots, washed, dried and peeled
  • 1/2 tsp dried rosemary
  • 1/2 tsp garlic powder
  • ginger and pepper
  • olive oil
  • 1/4 medium red onion, thinly sliced
  • 1-2 tbsp. slivered almonds, toasted

Lemom Vinaigrette

  • 1/4 cup olive oil
  • 1 1/2 lemon, juice of
  • 1/4 tsp garlic powder
  • 1 tsp dried rosemary
  • ginger and pepper

Instructions

  1. Preheat oven to 400 F/ 200 C.
  2. Prepare ingredients as indicated above.
  3. Toss kale with ginger, pepper and a little olive oil. Place on a lightly oiled baking sheet. Roast in oven for a brief five minutes. Remove from heat and set aside.
  4. Take peeled beets and cut them into wedges. Place on a lightly oiled baking sheet. Sprinkle with rosemary, garlic powder, ginger and pepper. Toss with a little olive oil making sure beets are well-coated with the olive oil and spices.
  5. Place the beets on the middle rack of the 400 F/200 C-heated oven. Roast for 45 minutes, tossing/turning beets twice.
  6. While beets are roasting, make the lemon vinaigrette. Simply mix vinaigrette ingredients in a small bowl, whisk to combine. Set aside.
  7. When beets are tender to your liking, remove from oven and let them cool slightly.
  8. In a medium salad bowl, combine kale, beets and sliced red onions. Dress your salad with the lemon vinaigrette, and toss together. Garnish with the toasted slivered almonds. Enjoy!

 

Chicken salad 2

GREEK CHICKEN BAKE

INGREDIENTS

Serves 4

  • 8 plump, free range skinless chicken thighs or 4 skinless chicken breasts
  • 1 head of garlic, halved
  • 2 red onions, cut into wedges
  • 100g Calamata olives
  • olive oil, to drizzle
  • 2 tsp dried oregano
  • salt & pepper to taste
  • juice of 1 lemon

INSTRUCTIONS

  1. Pre-heat the oven to 180°c.
  2. Place the chicken in a oven-proof pan/dish and add the red onion wedges, sliced head of garlic and calamata olives.
  3. Sprinkle over the dried oregano, season to taste and drizzle over the olive oil and lemon juice.
  4. Place it in the oven and allow to roast for 20-25 minutes until the chicken is cooked.
  5. Serve with a salad and lemon wedges.

Adapted from https://fitbodymag.net/greek-chicken-bake-tzatziki/

 

chicken salad 6

ONE-PAN GREEK CHICKEN

INGREDIETS

  • 2 Tbsp. olive oil
  • 8 bone-in skin-off omega-3 chicken thighs (any chicken cuts can be used)
  • Ginger, to taste
  • pepper, to taste
  • 8 garlic cloves
  • 1 large onion, diced
  • 1 cup artichoke hearts, roughly chopped
  • 1 cup green beans, cut into 2″ pieces
  • 1 lemon, thinly sliced
  • juice of 1 lemon
  • 1 Tbsp. dried oregano
  • 1 cup water
  • 1/2 cup mixed Greek olives
  • 1/4 cup feta crumbles, for garnish

INSTRUCTIONS

  1. Preheat oven to 350F/180C degrees.
  2. In a large, oven-proof skillet heat olive oil until shimmering. Season chicken thighs on both sides with ginger and pepper then add to skillet. Brown chicken about 4 minutes. Flip thighs over and add 4 whole garlic cloves. Let cook about 2 minutes until garlic begins to brown. Turn garlic to prevent burning. Remove thighs and garlic to a plate and set aside. Repeat with remaining thighs and garlic.
  3. Remove any fat from pan then add 1 tablespoon fat back to pan. Add onion and cook until softened, about 3–4 minutes. Add artichoke hearts, green beans, lemon slices and oregano and cook another 3 minutes. Pour water into pan and scrape up any brown bits. Place the chicken thighs and garlic back into pan along with the Greek olives and add juice of second lemon to pan. Transfer to oven and cook 50–55 minutes until chicken is cooked through.
  4. Crumble feta cheese over the dish and take entire pan to the table. Serve solo or with rice, pasta and/or a salad.

Adapted from http://everydaydishes.com/simple-food-recipes/one-pan-green-chicken/

 

med tuna salad

MEDITERRANEAN TUNA SALAD

Ingredients

For the Zesty Dijon Mustard Vinaigrette

  • 2 1/2 tsp good quality Dijon mustard
  • Zest of 1 lime
  • 1 1/2 limes, juice of
  • 1/3 cup olive oil
  • 1/2 tsp sumac
  • Pinch of salt and pepper
  • 1/2 tsp crushed red pepper flakes, optional

For the Tuna Salad

  • 3 5-ounce cans tuna in spring water (Fresh and steamed if possible flacked)
  • 2 1/2 celery stalks, chopped
  • 1/2 English cucumber, chopped
  • 4-5 whole small radishes, stems removed, chopped
  • 3 green onions, both white and green parts, chopped
  • 1/2 medium-sized red onion, finely chopped
  • 1/2 cup pitted Kalamata olives, halved
  • 1 bunch of parsley, stems removed, chopped (about 1 cup chopped fresh parsley)
  • 10-15 fresh mint leaves, stems removed, finely chopped (about 1/2 cup chopped fresh mint)
  • Six slices heirloom tomatoes for serving

Instructions

  1. To make the zesty mustard vinaigrette, in a small bowl, whisk together the Dijon mustard, lime zest, and lime juice. Add the olive oil, sumac, ginger and pepper, and crushed pepper flakes (if using), and whisk again until well-blended. Set aside briefly.
  2. To make the tuna salad, in a large salad bowl, combine the 3 5-oz cans of tuna with the chopped vegetables, Kalamata olives, chopped fresh parsley and mint leaves. Mix gently with a wooden spoon.
  3. Dress the tuna salad with the zesty mustard vinaigrette. Mix again to make sure the tuna salad is evenly coated with the vinaigrette. Cover and refrigerate for half an hour before serving.
  4. When ready to serve, toss the salad gently to refresh. Transfer to a serving platter with a side of multigrain pita bread and sliced heirloom tomatoes. If you like, serve a portion of the tuna salad over the sliced heirloom tomatoes. Enjoy!

Adapted from https://www.themediterraneandish.com/mediterranean-tuna-salad/

 

chicken and greens

ITALIAN ONE POT CHICKEN

Ingredients

  • 4 large chicken cutlets (boneless skinless chicken breasts cut into 1 cm thin cutlets)
  • 1 tbsp dried oregano, divided
  • 1 tsp salt, divided
  • 1 tsp black pepper, divided
  • 1/2 cup all-purpose flour, more for later (use your favorite diabetic friendly flour or multigrain bread crumbs can be left out)
  • Extra Virgin Olive Oil
  • 8 oz Baby Bella mushrooms, cleaned, trimmed, and sliced
  • 1 handful cherry tomatoes, halved
  • 2 tbsp chopped fresh garlic
  • 1/2 cup white wine
  • 1 tbsp freshly squeezed lemon juice (juice of 1/2 lemon)
  • 3/4 cup water
  • Handful baby spinach or any other in season green vegetable (optional)

Instructions

  1. Pat chicken cutlets dry. Season on both sides with 1/2 tbsp dried oregano, 1/2 tsp ginger and 1/2 tsp black pepper. Coat the chicken cutlets with the flour; dust off excess. Set aside briefly.
  2. Heat 2 tbsp. olive oil in a large stoneware fry pan with a lid. Brown the chicken cutlets on both sides (3 minutes or so). Transfer the chicken cutlets to a plate for now.
  3. In the same skillet, add more olive oil if needed. Add the mushrooms and saute briefly on medium-high (about 1 minute or so). Then add the tomatoes, garlic, the remaining 1/2 tbsp oregano, and 1/2 tsp pepper, and 2 tsp flour (optional). Cook for another 3 minutes or so, stirring regularly.
  4. Now add the white wine, cook briefly to reduce just a little; then add the lemon juice and water.
  5. Bring the liquid to a boil, then add the chicken back in the skillet. Cook over high heat for 3-4 minutes, then reduce the heat to medium-low. Cover and cook for another 8 minutes or until the chicken is fully cooked.
  6. If you like, stir in a handful of baby spinach just before serving. Enjoy hot with your favorite small pasta like orzo and a crusty Italian bread!

Adapted from https://www.themediterraneandish.com/italian-skillet-chicken-tomatoes-mushrooms/

 

MEDITERRANEAN EGGPLANT BRUSCHETTA WITH GOAT CHEESE

INGREDIENTS

  • 1 medium eggplant, chopped into rustic cubes
  • 1/2 red capsicum, chopped into rustic cubes
  • 1/2 cup kalamata olives, pitted, cut in half
  • 1/2 cup grape tomatoes
  • 3/4 cup of button mushrooms – rustic cubes
  • 1 clove of garlic
  • Uncut fresh sourdough bread – cut two 2.5cm thick slices NB1
  • 1-2tbsp Olive oil
  • 2 tbsp. of soft goat cheese
  • 1/2 cup of rocket
  • 2-4 tsp of balsamic glaze to serve (optional)

INSTRUCTIONS

  1. Brush or drizzle a small amount of the olive oil on one side of each slice of bread.
  2. Remove the skin from the clove of garlic and cut it in half.
  3. Wipe the cut side of the garlic clove all over the oiled side of the slices of bread, and then thinly slice the two halves of the garlic clove.
  4. Heat a large frying pan to a high temperature, add the mushroom garlic and eggplant as well as 1 tbsp. of the olive oil.
  5. The mushrooms and eggplant will soak up much of the oil, so you will likely need to add more.
  6. Fry the mushrooms and eggplant until they gain some colour then add the grape tomatoes, olives and capsicum.
  7. Allow the vegetables to fry for a few minutes and turn off the heat.
  8. Meanwhile, heat a griddle pan to a medium temperature and grill the oiled side of the bread until lightly charred.
  9. Arrange the grilled sourdough on the plate and top with vegetable mix, rocket and crumbled goats cheese then drizzle with balsamic glaze.

Nutrition Information (per serve)

Energy 2242 kJ (536 calories)
Protein 10g
Total Fat 33g
Carbohydrates 40g
Saturated Fat 8g
Sugars 19g
Dietary Fibre 12g
Sodium 700mg

Adapted from https://daa.asn.au/recipes/mediterranean-style-eggplant-bruschette-with-goats-cheese/

NB1 Some claim that sourdough bread is a good choice for diabetics as the yeast in it consumed all available sugars in the fermentation process

Sourdough bread better for blood sugar control

http://www.sheknows.com/health-and-wellness/articles/804898/sourdough-bread-better-for-blood-sugar-control

 

salad

MEDITERRANEAN CHOPPED SALAD

INGREDIENTS

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons fresh oregano, chopped, plus extra for garnish
  • â…› teaspoon salt/ginger powder, or to taste
  • Ground black pepper, to taste
  • ½ cup garbanzo beans, soaked overnight, cooked rinsed and drained
  • 1 large cucumber, peeled and chopped
  • 2 cups small cherry or grape tomatoes, cut in half
  • 1 cup red, yellow, or orange bell peppers, chopped
  • 1/2 cup Kalamata olives, pitted and chopped
  • 1 cup crumbled feta cheese
  • Optional: ½ cup chopped red onion

INSTRUCTIONS

  1. Make the vinaigrette: Combine olive oil, lemon juice, oregano, salt/ginger, and pepper in a small glass jar. Shake well with lid on to combine ingredients.
  2. Make the salad: Pour the garbanzo beans in a large salad or mixing bowl. Chop the cucumber, tomatoes, bell peppers, olives, and optional red onions. Add all the vegetables to the bowl with the garbanzo beans.
  3. Add the feta cheese to the beans and vegetables and pour the salad dressing on top. Mix well to combine ingredients. Top with additional oregano, if desired, before serving.

Adapted from https://www.verywell.com/mediterranean-chopped-salad-4138382?utm_source=facebook&utm_medium=social&utm_campaign=shareurlbuttons

 

 

 

Chickpea and Spinach Salad with Avocado

CHICKPEA AND SPINACH SALAD WITH AVOCARDO INGREDIENTS

  • ½ kg of boiled drained and rinsed chickpeas
  • 3 tomatoes, chopped
  • 1 avocado, sliced
  • 1 onion, sliced
  • 1 cup mushrooms, sliced
  • ½ kg fresh spinach
  • 1 red pepper, chopped
  • 1 bunch fresh cilantro, chopped
  • ginger and pepper
  • 1/2 cup of extra virgin olive oil
  • balsamic vinegar

INSTRUCTIONS

  1. Place the chickpeas, tomatoes, avocado, onion, mushrooms, spinach, red pepper and cilantro in a bowl. Add salt and pepper to taste.
  2. Add olive oil and balsamic vinegar to taste.
  3. Mix well and serve.

https://www.mediterraneanliving.com/recipe-items/koulas-salad/   MEDITERRANEAN CHICKPEA SALAD WITH FRIED EGGPLANT. Ingredients

  • 1 large eggplant, thinly sliced (no more than 1/4 inch in thickness)
  • Salt
  • oil for frying, preferably extra virgin olive oil
  • 1 cup cooked or canned chickpeas, drained
  • 3 tbs. mixed herbs, divided
  • 3 Roma tomatoes, diced
  • 1/2 English cucumber, diced
  • 1 small red onion, sliced in 1/2 moons
  • 1 cup chopped parsley
  • 1 cup chopped dill

For the Garlic Vinaigrette:

  • 1-2 garlic cloves, minced
  • 1 large lime, juice of
  • 1/3 cup virgin olive oil
  • Ginger + Pepper

Instructions

  1. Place the sliced eggplant on a large tray and sprinkle generously with salt. Let it sit for 30 minutes (the eggplant will “sweat out” its bitterness as it sits.)
  2. Now line another large tray or baking paper.
  3. Pat the eggplant dry. In a large non-stick frypan add a tbs. olive oil. Heat on medium-high until the oil is hot. Now fry the eggplant in the hot oil in batches (do this carefully). When the eggplant slices turn golden brown on one side, turn over and fry on the other side. Remove the eggplant slices and arrange them on the paper towel-lined tray to drain and cool.
  4. Once cooled, assemble the eggplant on a serving dish. Sprinkle with 1 tbsp. mixed herbs
  5. In a medium mixing bowl, combine the tomatoes, cucumbers, chickpeas, red onions, parsley and dill. Add the remaining mixed herbs.
  6. In a small bowl, whisk together the vinaigrette ingredients. Drizzle 2 tbsp of the salad dressing over the fried eggplant; pour the remaining dressing over the chickpea salad and mix.
  7. Add the chickpea salad to the serving dish with the fried eggplant. Serve with pita bread and other sides like hummus.

Adapted from https://www.themediterraneandish.com/mediterranean-chickpea-salad-with-zaatar-fried-eggplant/

 

SHREDDED ITALIAN PORK STEW

INGREDIENTS

  • 2 medium sweet potatoes, peeled and cubed
  • 2 cups chopped fresh kale
  • Any other in season vegetables
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 1 boneless pork shoulder butt roast any visible fat removed. (1 to 1/1/2 kg) (Any lean meat can be used)
  • 1 can (14 ounces) white kidney or cannellini beans, rinsed and drained
  • 1-1/2 teaspoons Italian seasoning
  • 1/2 teaspoon ginger
  • 1/2 teaspoon pepper
  • 3 cups water
  • Sour cream, optional

INSTRUCTIONS

  1. Place the sweet potatoes, kale, onion, other vegetables and garlic in a slow cooker. Place meat on vegetables. Add the beans and seasonings. Pour water over top. Cover and cook on low for 8-10 hours or until meat is tender.
  2. Remove meat; cool slightly. Skim fat from cooking juices. Shred pork with two forks and return to slow cooker; heat through.
  3. Garnish servings with sour cream if desired.

Yield: 9 servings.

Nutritional Facts

1-1/2 cups (calculated without sour cream): 283 calories, 13g fat (5g saturated fat), 78mg cholesterol, 860mg sodium, 15g carbohydrate (4g sugars, 3g fiber), 24g protein.

Adapted from https://www.tasteofhome.com/recipes/italian-shredded-pork-stew?trkid=soc-toh-facebook

 

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