Seared Duck Breasts in Blueberry-Cognac Sauce

Why is it that even after 30+ years of marriage, I am the last to know that The Nudge has a thing for duck?
On our last two cruises, he ooh'd and ahh'd over the menu selection of Duck a L' Orange and the roasted duck with au jus. He never asks for duck when home and I would gladly prepare it for him.

I decided, since he had this obsession with duck lately, it was time to teach him to grill his own. You need to know something about The Nudge and how he approaches grilling. With a no sense of urgency bone in his body, he takes the approach that if I tell him four minutes per side that means he can close the lid, walk away and drink his wine. Maybe with a steak but he found out fast enough that duck breasts, fatty duck breasts to be exact, can not be left unattended for any amount of time when cooking directly over the pile of coals.

For a man who likes his food hot, he just doesn't understand that in order to make that happen requires timing and sometimes doing three things at once. Needless to say, I don't think he will be anxious to grill another batch of duck breasts soon.

I have been emptying the freezer this last few weeks, getting ready to take advantage of the sales of braising and stewing meats to come. Last night we had a Moroccan Lasagna and tonight, roasted duck breasts in a blueberry-cognac sauce.

I couldn't pin-point an exact recipe for a blueberry-cognac sauce (I found blackberries, stone fruits and citrus) so I created my own. Why blueberries? I had 3 quart bags frozen. You could certainly use cherries.
If you don't have cognac you could buy an airline bottle of VSOP or you could use straight up brandy and if you did not have brandy, make something else.

I knew my breasts were large specimens so I planned on a duck & goat cheese salad for next week. Almost as good as a steak salad but you can put fruit in a duck salad and I have my eye on some mandarin oranges, yum.

I made a batch of mashed cauliflower (another he's be requesting lately, go figure). 

PS: Save the rendered fat to roast a batch of fingerling potatoes. OMG, the best, ev-ah!

Score the skins of the duck so it cooks evenly. I pour off the fat about 2-3 times. You want a light coating of fat to roast the breasts in the oven. Place the breasts skin side up, brush the breasts with a good amount of blueberry-cognac sauce and roast them in the oven until the temperature registers 150°. Carry-over heat will still keep it pink inside but not rare. A final brushing of sauce right before you take them out of the oven and remove while you set the table.

Slice the duck on a diagonal and place a portion (ours was four slices) over a schmeer of mashed cauliflower. Oh, and don't forget to brush some more of that blueberry-cognac sauce over the meat.

Yummy but not too sweet, and not one fireman showed up for dinner.

Have a wonderful holiday weekend!!

Duck with Blueberry-Cognac Sauce
makes enough sauce for 4 breasts

* 1 cup blueberries
* 1/4 cup water
* 1 teaspoon honey
* 1 small shallot, minced

* Salt & pepper
* 1/4 cup cognac
* 2 tablespoons cold unsalted butter

1. Place the blueberries, water, shallots and honey in a saucepan. Cover and simmer for 6 minutes. Remove a spoonful of whole berries and puree the rest of the mixture.
2. Add the cognac and simmer until the sauce coats the back of a spoon. Taste for salt & pepper.
3. Right before serving, add the cold butter and swirl to combine.

Flounder Florentine

Those days that I shop and complete my list are long gone.

Sad thing is, I was looking for a splurge I allow myself in the frozen foods aisle, Stouffer's Spinach Souffle. It's a sad day when the discontinued item on my list is something I pride myself in NOT allowing to take up space in my pantry, even if it is a vegetable.
But really? Who doesn't love a vegetable souffle and the free time letting someone else whip egg whites?
I suppose I could blame it on the food gods. Never heard of them? It would be the equivalent to an evil kitchen witch. I am being tortured for my indulgence.

In times of abundant wealth (at least a minimum 3 packages of Stouffer's in the freezer) I would pop open a box, nuke the interior for 10 minutes and wrap a flounder fillet around it. Make a sauce of white wine, butter, garlic and lemon to bake them in and a great, easy and pretty healthy dinner is ready. All in under 30 minutes.

Sigh.............

When I saw flounder on sale it never dawned on me that a walk down aisle 10 would make me regret my impulse buy. I mean, we've done the Piccata, the browned butter, the wrapped in prosciutto and potato, the baked in milk, baked with crab cake stuffing, baked with any kind of stuffing and it was time for a Florentine, or so I thought.

I hate it when a plan goes south. Since The Nudge was looking forward to a spinach stuffing I made a batch of Bulgar pilaf and will use that as the grain to a package of baby spinach. It would have to do. No, it had to do, I forgot to buy eggs.

Flounder Florentine
makes 4 roll-ups

* 4 flounder fillet, wild caught & local please
* 1 cup cooked Bulgar or rice pilaf (I had Near East)
* 1 small bag baby spinach, cooked, squeezed dry and chopped
* 1 shallot, minced
* 1 clove garlic, minced
* 2 tablespoons mascarpone
* 1 tablespoon grated Romano cheese
* 1 tablespoon sun-dried tomato tapanade
* 1 tablespoon butter sub (I like ICBINB)
* Adobo
* smoked paprika
* salt & pepper
* Juice of one lemon
* Hollandaise Sauce

1. Saute Shallot and garlic in olive oil.
2. Add spinach and cover. Cook until spinach just wilts and remove cover to evaporate liquid.
3. Remove to a board and chop.
4. Add to a bowl with the pilaf, mascarpone, Romano cheese and tapanade.
5. Place flounder with skin side up and evenly spread all the stuffing amongst each fillet.
6. Roll up starting with the smallest end; Place seam side down in a baking pan. Repeat.
Dot the tops with butter sub, adobo and paprika. Pour a 1/4 cup white wine or water in the bottom and place in the over, uncovered.
7. Roast for 30 minutes in a 400° oven, or until the flounder just starts to crack on the top.

Place one fillet on each plate and spoon the sauce on top.

Oat Bread

I am typing this post on my new laptop. Finally going totally wireless. Still working out the setup and downloading all my toys but so far I can't wait to clear my desk.

I can not say I will miss any of the old hardware, but for almost 8 years, it did me well.
Soon I will be upstairs printing downstairs.

With all the extra space this set-up will create may actually be enough room for all my cookbooks, which at the present moment are all on the couch due to homework on my last recipe contest.

While I enjoy getting experience creating, testing and reworking recipes for these contests, it is always welcome when I post my last entry. While I can sometimes post up to four recipes, I often make 6-7 test runs. Sometimes I hit the mark immediately and other times, I find that it could take up to 4-5 tries before I am happy with the result.

The ones that are left on the cutting room floor often eventually find themselves posted here. Such was the case with this bread.

In this house, the loaves were deemed (in this order),
Great crust
Best French Toast ever
Rose like a balloon and in record time
Easy to make
Freezes like a dream
and
The healthiest bread that anyone could eat that was tender but firm and moist with tons of flavor.

The secret ingredient? whole grain oats. Yup. You could use Old Fashioned, Quick Cooking or Instant oats, as long as they are whole grain. For the first batch I used Old Fashioned and the second was Quick Cooking. I could tell no difference, so whatever you usually have in the house is fine.

One other thing I noticed. Now, it's the middle of the summer and we all know anything bread left out tends to mold faster than those that are placed in the fridge. I left the first one out all week and it never molded or dried out. Only wrapped in plastic with no towel at the bottom, I have to say the bread for the French Toast was moist instead of dry (like you would like for French Toast) but it soaked up the egg custard and the inside was souffle-like and the outside developed a great crust.

If you get the chance to make this bread, let me know what you think. The fact that it's loaded with fiber is a great way to start your day and the oats are oober healthy and a great grain for diabetics.
We all know that oats are great for lowering cholesterol and preventing heart disease. What's not to love?

During the week I spread peanut butter on a slice with  dollop of  'no sugar added' jam. I find that I am not so hungry when lunchtime rolls around.

I made this in my Kitchen Aide using the dough hook, but a bread machine would also work. If you are lucky enough to own a large food processor, that would also work.
Recipe can be successfully halved to make one loaf, in which case a 5-6 cup processor would be fine.

Oat Bread
makes 2 full sized loaves

* 2 cups boiling water
* 2/3 cup instant non fat milk
* 1 tablespoon shortening
* 1 tablespoon butter
* 1 tablespoon salt
* 2 tablespoons sugar
* 2 envelopes yeast
* 1/2 cup tepid water
* 1 cup whole grain rolled oats
* 4 tablespoons molasses
* 4 tablespoons honey
* Flour (about 6 cups)

Preheat oven to 375°
1. Mix 2 cups boiled water, instant milk, shortening, butter, salt, sugar, molasses and honey in a bowl.
Let cool down. Dissolve yeast in tepid water - then add to warm water mixture. Add oats.
2. Start with about 1 cup moist mixture and add 1 cup flour. Repeat until all the mixture is tacky to the touch but pulls off cleanly.
3. Knead on medium speed for 10 minutes in a stand mixer and 3 minutes in a food processor. Cover with a damp cloth and allow to double (abut 2 hours). Punch the dough down but don't knead.
4. Cut dough in half and add one to each pan. Allow to rise.
5. Bake at 375° till golden brown (about 40 minutes).

Remove and cool. Can be wrapped and frozen for up to one month.

Pan Roasted Tomato Salsa Penne

The first few times I watched Mexican Made Easy with Marcela Vallolid, I was not bowled over. Reminded me of every cookie cutter cooking show the Food Network was showcasing as their weekly daytime lineup.

Over time, I would watch Barefoot Contessa and then switch over to PBS, TNT and TBS. I missed the shows that taught you how to cook a cuisine, even The Nudge could chop an onion but he had no clue what to cook with them. I quickly became bored and put all the daytime cooking shows into one category....."useless".

As time dragged on and many shows came and went, I noticed a few chef's starting to rise above the ordinary, showing that they had substance. When The Nudge is impressed with a chef, I tend to take notice. Marcela totally impressed us both.

While her early days of Mexican Made Easy were uninspiring, as she gained popularity I noticed her format changed and she was getting creative with Mexican spins on America classics (like Lidia did in her Italy in America series). Go Marcela! The other day she was making a Mexican Meatloaf and it was the fresh roasted salsa topping that caught my eye. I could do that with Italian Sausage as a pasta dish. It was low fat (turkey sausage), high fiber (whole wheat pasta), diabetic friendly and so, soooo easy. Of course, you could omit the sausage and make it vegetarian.

Two whole tomatoes, half an onion, quartered with root end, three cloves of garlic, skins on, half a jalapeno, seeds removed and one ripe bell pepper.

I love the simplicity of this recipe. Two pots (one for the pasta, the other for the sauce), a processor, penne  pasta and sausages (optional). The deep flavor is obtained by dry roasting all the vegetables in a cast iron pan, then pureed and returned to simmer. It was then that I added the sliced sausage. A final toss with pasta and Parmesan and dinner is served.

Perfect for dining al fresco and just enough leftovers for lunch.
I think it's time for a little more Mexican research.
Enjoy!

Pan Roasted Tomato Salsa
makes 2 heaping servings
* 2 medium whole tomatoes
* 3 cloves garlic, peels on
* 1 sweet onion, peeled and quartered with root end intact
* 1 sweet pepper, red, yellow or orange, quartered, seeded and ribbed
* 1 small whole jalapeno, stemmed
* 1/4 cup white wine

* 2 cups dried penne

In a dry heavy bottomed pan (cast iron or Dutch oven), place the tomatoes, garlic, onion quartered, jalapeno and quartered pepper flesh (skin side down) in one layer. Turn the pot on medium high and blister the vegetables until they start to get black all over. Remove the vegetables as they blacken, peel the garlic, cut off the onion root ends and top the jalapeno. Place everything into a blender or processor and puree to a thick salsa consistency (not a smooth sauce). Return the puree to the iron pan and simmer, adding the white wine and simmer, covered while the pasta cooks.

Drain the pasta, saving some of the water, and toss with the salsa. Add enough water to allow the pasta to flow. Shut off the heat, add the Parmesan and ladle into a large bowl.
Serve with additional cheese (optional).

Savory Struesel Stuffed Sweet Potato Fondants ♥ Recipe Redux Oat + Dairy Recipe Contest

Are you tired of the traditional sweet potato casserole?
I was and for quite awhile now I have been tinkering with creating savory struesels. You know, to top almost any vegetable casserole you can think of.
Put those boring bread crumb topping recipes away and stray into the world of, not only crunchy, but over the top savory, flavorful with creamy and sweet components.
It will turn your world upside-down and make you the hit of your next holiday table.

“By posting this recipe I am entering a recipe contest sponsored by National Dairy Council and the Quaker Oats Center of Excellence and am eligible to win prizes associated with the contest. I was not compensated for my time.”

The National Dairy Council and Quaker Oats Center of Excellence have partnered with The Recipe Redux to sponsor a contest to get the word out that Oats + Dairy make a powerful combo for you and your family. It's a sad fact but most Americans do not get their daily serving recommendation of either. Surprised that dairy is up there? I was, but the more I thought about it the more it made sense, and if this sounds familiar at your house, maybe we need to show you ways to get the whole grains and dairy into every one's diet, not just with hot oatmeal. Those people at the National Dairy Council and Quaker Oats Center of Excellence know what they are doing. Now it's our turn to pass it on to you.

In a nutshell, Oats + Milk = Protein + Fiber + 9 Key Nutrients. That's a pretty big deal. don't you think.
We all have heard how oatmeal is a Super Food. Oatmeal paired with dairy is a Power Meal.

I like to feel that those moms who sneak vegetables into dishes without anyone being the wiser, already have 1 up on the rest of us. But what about whole grains? Did you know that foods made with whole wheat flour is not the same as foods made with whole grains? Whole wheat provides fiber but no more nutrients than regular all-purpose flour.

Whole grains also control blood glucose for diabetics and prevent the onset of Type 2 Diabetes. Pretty cool, huh? Whole grains contain nutrients that  keep your blood in tip-top shape and help strengthen your bones. Also, and this is my favorite, it's high in Vitamin A which humans need to protect your eyes. No more supplements needed, just eat oats. Dairy is perfect for calcium (your bones) and don't forget those pearly whites. Time to save money on dentist bills.
Put dairy + oats in the same room and you can feel the mood change. Happy kids in the morning, happy kids all day. Studies show that children who eat oats and dairy maintain a healthier weight, much better nutrition and they do better in school.
Hey, digestion is important. No one wants a sour tummy.

When I first read about potato fondants, I had to look it up. Seems it's a European way they shape pieces of potato, just like the French make the torpedo "tourne" potatoes. My mind immediately put a hollow in those fondants and stuffed them with a savory struesel made with oats!! These were divine and even the kids will flip over them, and yes, they are healthy.

Savory Struesel Stuffed Sweet Potato Fondants
Makes 4 servings (3 fondants each)

* 4 sweet potatoes, uniform size about 5" long , cut crosswise into 3 (1/2-inch) pieces
* Salt & pepper
* 4 ounce packet of reduced fat goat cheese, very cold
* 1/2 cup quick cooking whole grain oats
* 1/3 cup walnut pieces, chopped fine
* 1/4 cup brown sugar
* 1/2 stick cold unsalted butter
* 1/4 cup flour, your choice

Preheat oven to 350°.
1. Using a paring knife and melon baller, remove the insides of each piece of sweet potato, leaving 1/4" around the outside and half way to the bottom (as you would for twice baked potatoes of potato skins).
2. Season with salt and pepper and bake on a prepared sheet pan for 45 minutes.
Meanwhile, in the bowl of a processor, add the walnuts and pulse until they are the size of a whole oat.
3. Add the flour, brown sugar, the oats and the butter. Process to evenly combine. Remove to a bowl.
4. Break up the goat cheese with a fork or your fingers and add to the oat mixture, gently mixing till evening combined. aste and adjust seasoning.
5. Spoon 1/12th the mixture into each hollow and place on a baking sheet. (At this point, they can be covered and refrigerated until ready to serve. Bring to room temperature.)
6. Bake for 15 minutes; place under the broiler for 4-5 minutes until the tops are browned.
Serve.

Now, take your bow and enjoy the applause!!!!

An InLinkz Link-up

Savory Italian Muffins ♥ Recipe Redux Sponsored Oat + Dairy Recipe Contest

This recipe contest is sponsored by the National Dairy Council & Quaker Oats Center of Excellence as a way to pass the word that 99% of Americans do not meet the daily whole grain recommendations and 85% don't meet the daily dairy recommendation. I know in this house we fall short.
That is about to change.

“By posting this recipe I am entering a recipe contest sponsored by National Dairy Council and the Quaker Oats Center of Excellence and am eligible to win prizes associated with the contest. I was not compensated for my time.”

Oatmeal & Milk, a marriage made in heaven, perfect together and oober healthy. A great breakfast, but why not eat your breakfast for dinner? Savory muffins are a great way to start. Perfect as a side dish to accompany soups or salads or as a pick-me-up snack, these muffins made the 'Thumbs Up" as part of hubby's lunch.

They are full of all things Italian and have the texture of an oat muffin. Savory and dense, one of them for lunch with a bowl of Minestrone was the perfect pair. Packed in lunch boxes they will never know that these contain a full serving of whole grain and dairy.

I could have made basic oat muffins but there are so many good oat muffin recipes out there, I wanted something more than a breakfast or brunch item.

I have never made a savory muffin before and I planned the ingredients carefully.
It is important that people see healthy ingredients in savory foods. They need to see how easy it is to incorporate a Super Foods that might not be on every one's love list.

Two things I don't think people realize. Even with all the oatmeal and breakfast sandwiches sold in the US, the majority of Americans not only miss breakfast, they are not getting the daily recommended serving of whole grains or dairy.

Eating one dish that includes a daily recommended serving of dairy and whole grains packs a huge nutritional punch. A serving is very manageable and probably less than you think.

The sponsors has asked that we include 1/2 serving of whole grains and a 1/2 serving of dairy for each serving of food, so in reality each muffin contains a whole serving combined. Imagine that. One savory and excellent tasting muffin gives you a whole daily serving. Pair that up with a healthy bean and vegetable soup or a grilled lean meat. Who is going to complain about that? We are already ahead of the game, let's keep going. It's a win-win all around and very easy to make a start towards better digestion, healthy bones and teeth, improved blood circulation, better eyesight and lower blood pressure.

Yes, in one little muffin. Kind of debunks the naysayers that say it's hard to diet and the food tastes like hay, doesn't it?

Savory Italian Muffins
makes 12 regular or 8 Texas muffins

* 1 cup old fashioned oats, processed
* 1/2 cup brown rice flour
* 1/2 cup Gluten-Free flour blend
* 1 teaspoon xanthan gum
* 2 teaspoons baking powder
* 2 teaspoons Italian Seasonings
* 1/4 cup dehydrated soup vegetables
* 3/4 teaspoon salt
* 1/2 cup vegetable oil
* 2 large eggs
* 1 cup milk of choice (0-2% milk, lactose-free, full fat or buttermilk)
* 1/4 cup sugar
* 2 tablespoons jarred sun-dried tomato pesto
* 1/4 cup finely chopped sun-dried tomatoes in oil
* 1/4 cup chopped oil-cured black olives
* 2 tablespoons Parmesan cheese, grated and divided

Preheat oven to 375°.
1. Line a muffin tin with paper liners or grease a standard 12-cup nonstick metal muffin pan.
2. Pulse oats in processor being careful not to pulverize them, about 10 pulses. You want small pieces.
Add the other flours and all the dry ingredients and pulse to combine.
3. In another bowl, whisk the oil, eggs, milk, sugar and pesto; stir in tomatoes, olives and 1 1/2 tablespoons cheese.
4. Fill muffin pan with batter, filling the cups about 3/4 full. Let stand for 10 minutes. Place a half of olive on each muffin and sprinkle the remaining cheese evenly over the muffins.
5. Bake until muffins are lightly brown and a toothpick inserted into the center comes out clean, about 20-25 minutes. Cool muffins in the pan on a wire rack for 10 minutes, then remove the muffins from the pan and cool for 10 more minutes on the wire rack. Serve slightly warm.

An InLinkz Link-up

Cheese and Spinach Puffs ♥ Recipe Redux Sponsored Dairy + Oats Recipe Contest

Who doesn't walk into the kitchen to search out a snack to tame our hunger before dinner. No reason to buy those frozen bags of fried 'surprise' meat or vegetables, just make you own with healthy and wholesome ingredients.

Sure these puffs a loaded with spinach and corn but they have a secret ingredient that really helps get the good into the body. Kids will gulp these down without a second thought. Whatever you do, do not tell them there are oats inside dem dare nuggets.
Yup, whole grain oats.

“By posting this recipe I am entering a recipe contest sponsored by National Dairy Council and the Quaker Oats Center of Excellence and am eligible to win prizes associated with the contest. I was not compensated for my time.”

The National Dairy Council and Quaker Oats Center of Excellence have partnered with The Recipe Redux to sponsor a contest to get the word out that Oats + Dairy make a powerful combo for you and your family. It's a sad fact but most Americans do not get their daily serving recommendation of either. Surprised that dairy is up there? I was, but the more I thought about it the more it made sense. People will reach for soda, flavored waters and sports drinks before they grab a carton.

If this sounds familiar at your house, maybe we need to show you the other ways to get the whole grains and dairy into every one's diet. Those people at the National Dairy Council and Quaker Oats Center of Excellence know what they are doing. Now it's our turn to pass it on to you.

In a nutshell, Oats + Milk = Protein + Fiber + 9 Key Nutrients. That's a pretty big deal. don't you think.
We all have heard how oatmeal is a Super Food. Oatmeal made with milk is a Power Meal.

I like to feel that those moms who sneak vegetables into dishes without anyone being the wiser, already have 1 up on the rest of us. But what about whole grains? Did you know that foods made with whole wheat flour is not the same as foods made with whole grains? Whole wheat provides fiber but no more nutrients than regular all-purpose flour.

Whole grains can control blood glucose for diabetics and prevent the onset of Type 2 Diabetes. Pretty cool, huh? Whole grains also contain nutrients that  keep your blood in tip-top shape and help strengthen your bones. Also, and this is my favorite, it's high in Vitamin A which humans need to protect your eyes. No more supplements needed, just eat oats. Dairy is perfect for calcium (your bones) and don't forget those pearly whites. Time to save money on dentist bills.
Put dairy + oats in the same room and you can feel the mood change.
Hey, digestion is important. No one wants a sour tummy.

Brings me to these snack puffs. You've probably seen those tailgating sausage balls around Pinterest. These taste just as good without all the fat and totally healthy. There is one recommended dairy serving of both dairy+oats in 5 of these spinach & cheese puffs. Pretty cool, huh?

Best part? When the kids get home from school with all their football buddies, bake off a batch of these puppies and fill 'em up with goodness. 
Takes 10 minutes to prepare, can be frozen in plastic containers and when the mood hits, 12 minutes to bake. I like to serve these with mustard or a flavorful horseradish sauce. Place a platter of these on the table and watch them disappear.
What a great snack appetizer!

Cheese and Spinach Puffs
makes 50 (1-inch) balls - 5 per serving
* 1 (10oz) package frozen chopped spinach, defrosted and spoon pressed in a sieve
* 1 small sweet onion, grated
* 2 slightly beaten extra-large eggs
* 1 cup (65g) grated Colby & Jack cheese or cheddar
* 1/2 cup (10g) grated Romano cheese
* 2/3 cup (50g) quick cooking whole grain oats
* 1/3 cup yogurt blue cheese salad dressing
* 2 tablespoons unsalted butter
* 1/4 teaspoon granulated garlic
* 1 (7-8oz) boxed corn muffin mix, your favorite choice

1. Defrost the spinach and squeeze the water using a linen kitchen towel. Grate the onion and using the same towel, squeeze the water from the onions.
2. In a medium bowl, combine all the ingredients and mix well.
3. Shape into 1-inch balls using a small scoop and arrange on a baking sheet. Cover and chill till serving time (place in a freezer container; seal; label and freeze).

4. To serve, place chilled or frozen puffs on a prepared baking sheet. Bake in a 350° oven 10-12 minutes for chilled puffs or 12-15 minutes for frozen puffs until light brown.
Serve with a dairy-based dipping sauce or spicy mustard.

Variations: Add minced ham, bacon or pork sausage meat. Add feta or caso blanco instead of the Romano and a spoonful of chopped pimientos for a Tex-Mex flair.

An InLinkz Link-up

Yeasty Oat Biscuits ♥ The Recipe Redux Oats & Dairy Recipe Contest

When the gals at The Recipe Redux sent us another recipe contest, this time by National Dairy Council & Quaker Oats Center of Excellence, the first thing I did was to do research on both. I like to know what I am cooking with, eating and because the group is mostly dietitians and nutritionists, the nutrition facts.
This time around we were asked to create recipes using both oats + dairy in one dish.

“By posting this recipe I am entering a recipe contest sponsored by National Dairy Council and the Quaker Oats Center of Excellence and am eligible to win prizes associated with the contest. I was not compensated for my time.”

I was aware that many people do not get enough whole grains (8g/.75oz) and dairy (2T/.75oz) into their daily diet because I was one of them. I am also someone who should have known better. For the last 4 years I have struggled with sticking to a diet that included no processed foods, ingestion of minimal white foods (white rice, pasta & potatoes) and posting my results on my blog (right here). While I do not have a degree in health education, my Mom did and lucky for us, she gave us a good background in what to eat and what to pass up on, but she could not force us, as we grew, to eat her words. Like most people my age, if we knew than what we know now............

This contest will probably change my life more than any before, and if you read on, might also change yours.

Type 2 diabetes patients given foods high in oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white starch foods.
Keep reading, I will get to the "know now" part.

Starting out your day with a blood sugar stabilizing food such as oats can make it easier to keep blood sugar levels under control. As a diabetic, don't you just think that that's the best news you have read all year?
You probably are saying, "But I don't have diabetes, why should oats be important to me?"

Oats and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for enzymes involved in the body's use of glucose and insulin secretion. Whole grain oats substantially lower the risk of Type 2 Diabetes. I would say that's a great reason for "feeling your oats".

Eating dairy was easy for me (i love cheese and yogurt) and now that lactose-free dairy products are wildly available, I can drink milk and eat ice cream. Listen to me, when you get to be post menopausal, your body slows down in the absorption of calcium in foods so exceeding the daily recommendations are, yes, recommended. You need your dairy for strong bones.
For children, a combination of both oats and dairy is an easy way to ensure a nutritious start to the day. It has been proven that kids who eat a high protein breakfast do better in school. Thank you Mom, once again.

You might think that because the sales of oatmeal in many restaurants and fast food establishments are on the rise, 99% of Americans still do not meet the daily whole grain recommendations and 85% don't meet the daily dairy recommendation. Think about that. Supermarkets have devoted whole aisles for just yogurt.
Some consumers still haven't gotten the word.

So maybe you don't like oatmeal or yogurt. There are many other ways to eat a serving of oats + dairy.

Make a batch of Oat Biscuits with a schmeer of PB&J and you have a great breakfast or after school snack. I start my day eating PB&J in one form or another at breakfast, and on an Oat Biscuit is a no brainer.

Wrap them to go for a snack when the days of school and sports are long (homemade is always better). Give them something substantial to eat and they will have more energy to go the distance. Show them that nutrition can be tasty.

Empty nesters, you say? Do what I did. Make biscuits with sawmill gravy and top with an egg. Protein, fiber, dairy, tasty, satisfying and something you probably already like to eat. Anything with an egg on it has to be good.
Not into biscuits & gravy? Make a strawberry shortcake oat biscuit topped with whipped cream.

I have been known to splurge on a breakfast egg biscuit, ham & cheese sandwich and now I make my own on a loaded biscuit.
Yes, protein (for lean muscle), Fiber (for digestive health), Calcium, Vitamin D, Phosphorous, Magnesium (for strong bones), Potassium (for healthy blood pressure), Iron (for healthy blood cells), Riboflavin & Vitamin B12 (for converting food to energy) and Vitamin A (for eye and skin health).
Now that's a POWER MEAL!!!

Yeasty Oat Biscuits
Makes 8 large biscuits
* 1 tablespoon yeast
* 1/4 cup warm milk
* 2 tablespoons honey
* 1 cup quick cooking oats, 10 pulses in a processor or nut chopper
* 2 1/2 cups flour
* 1 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1 teaspoon salt
* 1/2 cup shortening
* 1 cup buttermilk

1. Dissolve yeast in warm water (bath temperature) with the honey.
2. Mix dry ingredients and cut in shortening until the size of edamame.
3. Stir in buttermilk and yeast mixture.
4. Cover bowl with towel and let sit until ready to use (1-2 hours).
5. Scrape dough onto a well floured board.
6. Flip over and knead lightly (4-6 times). I pressed the dough and folded it three times, as you would a piece of paper for an envelope and repeated that 4x.
7. Roll the dough to a 1 1/2" thickness and cut with a 4" biscuit cutter (for large biscuits) or a 3" for traditional size. Rework the scrapes and cut until there is no more dough.
8. Place on a prepared pan (spray or parchment) and let rise slightly (15-30 minutes).
9. Bake at 400° until light brown, 10-12 minutes. Cool and eat.

An InLinkz Link-up

Tips to Save on Time Better Used for Cooking Dinner for the Family

A couple of weeks ago the family got together for our monthly BBQ and the conversation steered it's way to how the eating habits have changed just recently.
I have to qualify a few things.
First, we are all over 57 and not retired, yet. One works part-time and her kids are grown but still live at home, one has two jobs and is a widow with no kids, and I am a DINK (Double Income No Kids).
Two of us have diabetes and the other has extremely high blood pressure (which can not be controlled).

I would say amongst the three woman at the table, we pretty much represent the majority of our generation as it is today.

We all eat to live nowadays but appreciate good food, like to cook, but over the years have made significant changes and can not eat as we did the past, not that we were fast food junkies, we just never worried about fats or sugars and Omega 3's.

Turns out we all still cook every night, bring our lunches to work and don't have anyone to help with the housework. OK, The Nudge takes out the garbage that I have bagged and put by the door, and the laundry (which he has done since we got married). I did give him a choice, vacuuming or laundry.
I do everything else (the bills, the cooking, the cleaning, the small repairs and the annual leaf blowing). I have a full day. I swear I can not remember how I managed to work retail full-time, do all the things I do now and still cooked dinner every night. Except during the Christmas Season. While I never had to drive kids to every sports event they can sign up for, if I did have kids they would have walked or drove their bike everywhere.

While I can sympathize with working mothers of today, I do think that it is possible to get everyone to the table at least 5x a week. All you need to do is use a few tips we have learned along the way, to get you started.

1. Join a Big Box Warehouse Store.

2. Sunday: Refill day. Let your kids share this chore while you clip coupons.
Refill all your condiments that you will be buying at a Big Box Store.
Example: ketchup, all oils, salt & pepper shakers/mills, sugar shaker, flour shaker, coffee pods, etc.
Also, shampoo, conditioner and all your over-the-counter drugs.

3. Set up automatic bill pay with your on-line bank and go paperless. Check to see if your supermarket has a shopping app so that you can check out as you shop and pay on the way out. It's wonderful, I do it all the time. Set up automatic shipment from your favorite coffee pod manufacturer and never worry about running out of coffee.

4. See if you can join a CSA so you never have to order seasonal fresh vegetables from your to do list, or better yet, you and your kids start a vegetable garden. Remember it's their job to weed and water. Friday nights after Pizza Night, is a good time.

5. Invest in a freezer, used or new.

6. Buy a food saver system and freeze cheaper larger packages of meats and fish. You not only save a ton of money, you can strike those items off your to do list. make sure you inventory and date everything you put in and what you take out.

7. Buy a battery charger and batteries.

8. Buy your stamps at your ATM and find a drive through post box to mail when you shop.

9. Inventory your pantry so you never run out. Let the kids write items down as you unpack and stock.

10. Make a shopping list, yes, it cuts down half your shopping time and that's time to drop off yet another ball player at practice. As a matter of fact, shop when the kids are not with you and shop in the time they are at practice, this way you won't linger and buy items you don't really need.

11. Buy swifter dusters, floor cleaners and window washers.

12. Shop on Saturdays in as many stores as you can. Hubby and me do Paneras for coffee and breakfast, then the wine store, the cat store, BJ's, cleaners and the supermarket is last. If you need to visit Home Depot, drop hubby off, run to the pet or wine store, and pick him up so he can wheel the shopping cart while you do the list. You will save hours in the long run and that's time you need for cooking.

12. Chop a whole bag of onions, celery, carrots and garlic at once. Better yet, use your processor and just rinse between batches. Store the garlic in olive oil and the vegetables in portioned snack bags. They will keep for a week in the fridge or frozen for 3 months.

13. Use your slow cooker. I have two, a small and a large. Run them at the same time and buy a timer!
Let them cook while you are sleeping or at work. Make enough for two dinners and freeze half. With two cookers, you can make 4 dinners in one full day.

14. Buy a really good, comprehensive slow cooker cookbook. I love the America's Test Kitchen "Slow Cooker Revolution" it not only gives you the recipe, it explains why. You will become an expert at baking and roasting, not just stews. Trust me on this, I do everything in my slow cookers.

15. Do not buy more fresh items than you need. Take into consideration what you will need for lunches but don't go overboard if you see a sale.If you eventually throw it out you haven't saved a thing.

16. Try to use one ingredient in two meals. Vegetables and chicken one night, a chicken & vegetable pasta a day or two later. A sale on corn? Cobs one night, shucked corn salsa the next. Oh, and buy your pico in a container in the salad section. Who has time to chop all those ingredients? Bottom of the pico container, just add to a few beaten eggs (right to the container) for a quick morning scramble to wrap in a tortilla 'to go'.

17. Invest in cheap ice cube trays and freeze cubes of chopped herbs, stocks, the rest of those chipotles in adobo and the rest of a can of tomato paste. Tubes are OK if you don't use enough, but if you squeeze 3 or more tablespoons out of a tube in two weeks it is so much cheaper to freeze and use.

I am sure there are lots more tips to write but not only am I short on time, I am short on memory.
Check back often for updates.

Mung Bean Noodles ♥ God's Gift to Diabetics

 

I have been looking for a suitable tasty replacement for long pastas like spaghetti and angel hair. Something I could eat without worrying about the high GI of basic wheat pasta.

I know I do not go into detail about the GI of the ingredients in the dishes I post here because most Diabetics go by the carbs.

If you know anything about diabetes, you know that everyone reacts differently to all foods. 

Some use carbs (mostly when they inject), others who are metabolism driven like the ease of the exchange diet and then there are those that carbs of any kind at totally out of the question. For them South Beach or Paleo is the way to go, but people also need to understand that there are starchy vegetables that are OK on the Beach or Caveman's diet and might not be good for them.

I prefer not to recommend any diet for a diabetic. Testing, testing, testing is really the way to understand your body.

What I post is the dishes I personally eat to keep my A1C in check from a 7.0 to a now 3 year consistent 5.6.

Not to be confused with rice noodles, mung bean noodles are low on the totem pole of the Glycemic Index, coming in at 28, probably as low as you can go for a noodle. While not a powerhouse of nutrients, they do contain about 3 milligrams of iron in a cup of dehydrated mung bean noodles, which translates to 38 percent of the 8 milligrams of iron men require on daily basis and 17 percent of the 18 milligrams women should have each day. Iron moves oxygen around in your body, and it plays a role in the production of energy. Although it's not a significant amount of zinc, that same portion of mung bean noodles has 0.57 milligram of the mineral, which is 7 percent of the 8 milligrams women need each day and 5 percent of the 11 milligrams men require on a daily basis. Zinc protects your cells from damage and helps with wound healing as well.

While doing research on these noodles, I ran into a site that set out to do a GI blood glucose test on the top 5 starchy foods eaten by Asians. Where brown rice was highest, mung bean noodles were the lowest. It was interesting to see that yams were 4th in line at 52 (medium GI), but that's another post.

I prepared this dish with simple Asian flavorings, soy, sesame oil and sesame seeds. The Italian preparation of garlic and olive oil for the broccoli where it joined the Asian noodles for a marriage made in heaven. Even The Nudge gave them a thumbs up, but he just doesn't want them all the time....lol

Now, the two times I have eaten mung bean noodles have been with Asian-style dishes and I have yet to make an Italian sauced version. Soon as my Sweet 100's turn red, I will be making a roasted tomato sauce to dress yet another, batch of mung bean noodles.

Have I mentioned the best part????!!!!

No boiling needed. Simply soak them in hot water for 20-30 minutes, add your condiments and slurp away.

Yeah for us!!

I just bought another package to try them in a baked dish, like a tuna casserole. Will let you know how that works out. In the mean time, buy a bag, see how you like them and let me know.