New Diet New Spin

 Sometimes your body tells you to go on a diet. Kidney stones, gallstones, stomach issues, they all gently dictate that maybe we should eat healthier  and better.  THe foods have to get better.The old habits have to be replaced by new.

I'm discovering this as I found out I'm plagued by kidney stones.These are not little grains of sand..They're huge , honking rocks that are causing blockages. They have to be blasted out of me in what's known as a ureterscopy where a laser is inserted and used to destroy the offending stone. I've had kidney stones for years but they didn't;t become troublesome until some urine tests came back abnormal. Further investigation led to a giant stone in the ureter the tube that takes the urine form the kidney to the bladder. Stones are caused by a number of bad food and drink choices. After all ,like the liver ,the kidneys are filters, filtering any liquid we ingest. I quickly found out my diet soda habit had to be quit.Dark colored colas like Coke and Pepsi (along with other brands) are full of phosphoric acid .This acidifies the urine which produces crystals which eventually become stones.I 've switched to lighter  ro clear colored sodas like Poppi which is lower in sugar along with Fresca. It also helps to try to drink as much water as I can to let the stones flow out (although this can be hard, especially if you're not a water drinker like me)>

Salty foods are also off the table. I can still have chips but they have to be the lightly salted kind. Some fast foods are allowed but only in moderation. Burger King's Impossible Burger is ok to eatbut only once or twice a month.The fries should be the kid portion size. Even taco Bell is allowed with such options as been soft and crunchy tacos.My favorite ,the veggie power bowl with chicken is a fine dinner thanks to the chicken , fresh veggies (just go easy on the tomatoes) and beans. At home I find forgoing the Gardein nuggets which are high in  damaging sodium.Their chicken strips ,made with pant based meat are healthier,especially when dipped unflavored olive oil and then so air fried they resembled chicken fries. Surprisingly the usually healthy veggies like spinach and kale are definitely off the table. Both contain high amounts of potassium . LUckily there is my other favorite  broccoli which I can eat just steamed  and plain. Certain fruits are now forbidden too. Bananas are off the table along with avocados. Coconut is frowned upon too. However I can eat as many strawberries and blueberries  as I want which I love with coconut cream  (which is weirdly allowed.)

Keeping kidney stones at bay requires a new diet.Some foods are old friends. Some old friends have to be forgotten. It's a new world navigating what right and what's good for me.

A Warm Winter Soup

 It is winter and that means good hot dinners that warms you to the toes.One of the best dishes for this is a simple minestrone that's easy to cook up and tasty to eat. It's perfect for these frosty days.

I wanted to create a vegan soup with plenty of flavor and protein. A hearty minestrone checks these boxes. Although it doesn't have the tomatoes like a traditional one it's still has veggies and beans.

Mine started off with these 

This is a mixed package of soup veggies from my local Acme. I love the mix of carrots, onions, parsnips and leeks. These are the base.

The beans were a three can (18 ounces each) mix of  two cans of kidney and one can of white cannelini beans.  You can use any mix from black to kidney beans 

to vary it

Of course you need pasta for this too. Acme's Signature shells were the best  fit for this.

These are tiny, like ditilini and perfect for soup. Then the extras, .I used a mix of olive oil and Melt plant butter to saute the veggies. Pepper and a garlic herb mix were used to flavor it.Acme's Signature  brand low sodium broth was the liquid.

It was first sauteing the veggies in a mix of Melt plant butter and olive oil

Cook the veggies for about five to seven minutes until the onions and celery turn translucent. This is now the time to add the beans , broth and spicings, then the pasta. Cook until the pasta is tender.

 You can add a cup of water for a thinner , more broth like soup.  You can also half the pasta so it's not so thick as well.

The  soup was the perfect winter supper. Be sure to have some warm crusty rolls and salad to round it out. This minestrone was a good blend of beans, shells and veggies.Best of all this vegan dish can provide enough leftovers for a few days. You many want to freeze half or serve the leftovers for lunch  the next day.

It is  winter and that means a hot, satisfying  homemade soup. Create a minestrone that will warm you  as well as providing a delicious bowl. It's an easy make  to be enjoyed all season long.

LIttle Bits Of Pasta

Pasta goes well in soup.It gives any from tomato to minestrone texture and taste. The only problem is it'

s too big. That's where the smaller sort comes in handy.It's easy to cook and easy to eat.

For those who like spaghetti or thinner noodles in their soup try Barilla fideo cut spaghetti. The known pasta company has created spaghetti strands or bits, that are perfect in any soup or even broth. Add it to chicken , beef or vegetable broth for those sick day lunches or dinner. It gives the broth more nutrients  which is better for the patient.It would also be good in a thick homemade tomato and basil soup too.The cut spaghetti would also be a fun change up in a classic minestrone where shells are used.There is also orzo which you probably used all summer in salads.It is also great in plain broths, perfect for a sick day meal. However it works just as well in minestrones and Italian wedding soups. Keep in mind that orzo is good served with just butter and cheese.It makes for a good Saturday night or Sunday supper where you just don't want to cook something fancy or elaborate.

Most people , especially those who grew up in Italian households know about pastina. These were a standard ingredient in chicken soups.Again, like orzo it's good on it's own cooked in broth and topped with butter and Parmesan. Ditalini or little fingers are bead like pieces of pasta. Many home chefs use it in a variety of different soups.It sometimes is the backbone for minestrone, meshing nicely with chopped tomatoes and onions along with kidney and cannelini beans.It add texture and more nutrients to a simple vegetable soup, rich with zucchini, cabbage , carrots and celery.Ditalini is also perfect for a simple cheese sauce. Just cook cheddar and whole cream into a sauce and pour over the pasta for a quick, satisfying bite. Other pastas that are good in soups and broth are the tiny wagon wheels called ruote and trofie , short twisted spaghetti like strands. Can you combine potatoes and pasta in the same soup. You can but go easy on the potatoes.There's enough starch from both. Besides the kids would probably prefer more pasta over the spuds anyway. 

Smaller sized pasta is a great addition to any soup or broth. It adds texture and taste, elevating the bowl to another level. Try it in your favorite.

An Easy Rice Salad

Salads are one of the easiest summer meals to make for a lunch or dinner. Yet greens can get boring. Macaroni is the same. Try something different like a rice salad. It's really an easy make and it can be customized to suit tastes.

I decided ti try it after being bored with the usual salad choices. Brown rice is more colorful and nutritious than white. I used Acme's Signature brand.

I used three cups of it and three cups of water to make six servings.

It was boiled,

Then put into a large bowl to cool in the fridge. I let it sit for an hour but for a colder, more refreshing rice try to make it about three hours before serving, Also DO NOT keep the freshly cooked rice out for more than four hours.It can attract bacteria which will cause salmonella - or food poisoning.

The fun part comes with what you put in.

I used sliced Roma tomatoes  along with diced  orange and yellow bell peppers,  red kidney beans and sliced black olives. For more flavoring I used a generous amount about a teaspoon of onion powder along with a large dousing of garlic salt. You could add diced garlic if you want a fresher flavor. Half a cup of olive oil was added along with a teaspoon of red wine vinegar.

It was a flavorful bowl of all sorts of tastes and textures.

What's good with this is that you can add what you want. it would be good with leftover chicken or pepperoni slices. You could add almonds or broccoli for an Oriental vibe. Feta cheese and kalamata olives can give a Greek feel. Have fun with it. It's easily stored and you can have it either for lunch or dinner the next day.

A rice salad is a nice way to beat the heat with easy cooking. Make up a big bowl for a tasty lunch or dinner. Then enjoy this cool and filling alternative to a traditional greens or macaroni salad.

A Chef's Take

This being my Mom's birthday ,I just want to share some of her favorite and our favorite recipes. One is a three bean salad, tanged up with some vinegar. The other is our pomedori e uovi, tomatoes and eggs, one of the best summer recipes.

Three bean salad
1 can (16 oz) chickpeas
1 can  (16 oz) kidney beans
1 can (16 oz) cannelini beans
1 dash red wine vinegar
good glug or two of olive oil
1 chopped onion
dash of dried oregano
2 to 3 basil leaves  de-stemmed and roughly chopped
salt and pepper

Chop onion in food processor until fine.
Mix together beans and onions with the oil, vinegar, oregano, basil and seasonings Chill about two to three hours before serving.

Pomodori e uovi
Butter or margarine for sauteing
six to eight large eggs
four to five sliced vine ripe tomatoes
two cloves garlic finely minced.
salt and pepper
loaf Italian bread

Melt about two to three tablespoons of butter or margarine in a large pan
Beat eggs as if you're scrambling them. Add to pan along with the two cloves of finely minced garlic. Mix in tomatoes until they and the eggs are cooked and form curds. Season. Serve with large slices of Italian bread (although you may need two loaves to sop up the juices)

These were some of my Mom's favorite dishes to make and to eat. We always enjoyed them, especially for her birthday.,

My Ethiopian Stew Adventure

Ethiopian food has been on my radar for a long time. I was all set to try it at an Ethiopian restaurant  in Montclair North Jersey. Unfortunately quarantine happened and that idea was shut down. I recently found a lentil rich Ethiopian stew on this website Immaculate Bites. I decided to give it a shot.

Unfortunately, since this is quarantine, I had to make do with what was out there. I could not find ANY lentils at my local Stop & Shop. I decided to use kidney beans and pinto beans. They won't have the silky taste of lentils but they will add a robustness to it.

I also used a yellow onion and fresh vine ripe tomatoes. The last isn't included but I felt they would add more flavor.

It also requires oil and spiced butter. I used olive oil, richer in taste and Country Crock. Spiced butter is butter mixed with Berbere spices which I will have the second time I make it.

The onions and tomatoes were roughly diced and added as were the beans. The recipe also calls for two teaspoons of minced garlic. I used two cloves, sliced.

I feel it adds more flavor than the minced.

There are also the spices. I didn't have the Berbere spice mix so I created my own, more or less according to the recipe.

As you can see , there's crushed red pepper for bite along with cumin,turmeric and curry powder. The recipe called for smoked paprika, I didn't have that or ginger for that matter. I used a heaping tablespoon or two of Pereg's Spanish paprika.

Also added to the mix were three cups of vegetable broth (I used Knorr's) cooked quickly in the microwave.

This is the beans added.

I realized it needed the tomato paste required.It was too soupy  without it.

I cooked it for half an hour and it came out perfectly. The texture was satiny and the taste was a well blended mix of tomatoes , onions and spices .I liked it a lot and served with with brown rice. I would have liked to have served it with the Ethiopian bread, injera. Another recipe I have to try.

Will I make this again? Most definitely and with lentils and ginger for a more authentic taste. I like this and will serve it again.It's a great week night dish that easily translates into leftovers. I can't wait to try more Ethiopian dishes!

Two Simple Summer Salads

Now that's it's June, it's time to start think simple but delicious. That comes in the form of salads. I created two spins on the classic cole slaw while the other is a take on three bean salad. They're easy and a delicious addition to any picnic or even indoor lunch or dinner.

Oriental Cole Slaw

One pound red cabbage slaw (you can use regular slaw but it won't have the zingy color )
1/2 cup olive oil
2-3 tablespoons soy sauce
1 clove garlic minced
2 heaping tablespoons freshly grated ginger
Scallions - optional.

Wash the cabbage and put into a big bowl -preferably metal( this keeps the salad chilled longer when brought it outside).Finely mince garlic . Grate about two heaping tablespoons of fresh ginger with a microhasp  (most grocery and gourmet stores sell them). Add the garlic and ginger  to the olive oil and soy sauce.. Stir until well blended and pour over the cabbage. Toss until the slaw is well coated. You can toss in fresh chopped scallions for bite and color.
This is a great salad with burgers or ribs.

Three Bean Salad Revised

1 15.5. can kidney beans
1 15.5 oz. can chickpeas
1 15.5 oz. cannallini beans
1 1/2 cup olive oil
2 teaspoons apple cider vinegar
3 tablespoons onion powder.

Place beans in a chilled metal bowl.

Remember to reserve the chickpea and cannallini aquafaba or bean water for meringues.

Add the olive oil and vinegar. Sprinkle onion powder over the beans and mix. You can season with sea salt and freshly ground pepper if you want. Chill until serving.

Again this is great with burgers or even better with barbecued chicken.

These are two of my favorite salads, both to make and to eat. Enjoy them. They're a great addition to any barbecue or picnic.

Diabetic Cooking - A Healthy Variety

One of the worst scourges of our time is diabetes. It can have terrible, life threatening consequences if not regulated and the diet not monitored.Luckily the American Diabetes Association has come out with a cookbook full of delicious and tasty recipes. Even the dessert and snack ones are flavorful and fun.

A Complete Month Of Meals Collection is a compilation of breakfast, lunch and dinner menus. The opening chapters deal with what can I eat, making healthy food choices and how to use the cookbook to your best advantage. The what I can eat section is crucial to a well balanced lifestyle.It lists the diabetic super foods such as beans, nuts,berries and fish to name a few The healthy food choices are also vital to better eating They give the best choices for fruits and veggies along with grains. Starchy vegetables are allowed and again the cookbook gives the best options. There is an excellent section on proteins, encouraging readers to try the "fake" or soy meats such as chicken , burgers and sausage.There's also a section on dairy as well as general tips about what to buy. The American Diabetes Association or ADA also parses out bad fats and what they are. Varieties of fish are divided into best, and good choices and choices to avoid. There's also sections on alcohol and what everyday beverages are good to drink.Home chefs will appreciate the pages discussing the amount of calories needed a day.It also shows how to regulate carbs as well.

What about the recipes? They're divided into breakfast lunch and dinner cards along with sections
on them and  on desserts located at the end of the book. All the recipes are tasty and based on regular classic ones. A Spanish omelet is modified to just use egg whites instead of the whole egg.There is baked fried chicken which is a great comfort or even party food. The lunch section tends to lean towards soups and salads. These, too, are tasty with such as cauliflower rice and chicken soup, loaded with veggies and flavor. A chicken and spinach salad is not only perfect for lunch but could also be made for a Saturday or Sunday night supper Vegans will appreciate the recipe for bean burger, made colorful and flavorful with kidney beans and ketchup (!) Kids will love the veggie pizza and the English muffin pizza melt. made with fat free mozzarella.  The dinner recipes are simple but elegant Home chefs can try  the chicken with sun dried tomatoes made special with a dash of white wine along with veal Italiano. People are curious about the desserts. There are many such as a healthier spin on the famed Sally Lunn cake and rice pudding Young and old alike will enjoy the sweet potato raisin cookies and graham pudding sandwiches. Drinks are also in here. Low sugar punches and shakes are the perfect thirst quenchers for those with insulin problems.

A Complete Month Of Meals Collection is a must have for any diabetic home chef. The meals  and treats are tasty withou being bad for you. This is the way to cook and to eat.