Edamame Dill Cous Cous #wholegrain #healthysidedish #GardenCuizine #recipe #NNM

Edamame Dill Cous Cous

whole grain 

serves 6
Ingredients
1 cup water
1 cup Edamame
1/2 cup Whole wheat Cous Cous
1/4 cup fresh Dill* chopped
1/4 cup Onion, chopped
2 Tablespoons (Tbl sp) olive oil
1 Tbl sp Garlic, minced or freeze-dried
pinch salt and pepper

Putting it all together
In a quart pot, saute onion in olive oil. Add garlic and dill, stir. Add water and edamame and bring to boil. Stir in cous cous. Cover and turn off heat. Let sit covered until liquid is absorbed. Serve when ready. Can be easily reheated in microwave.

Great as a side dish during National Nutrition Month®! Serve with additional lean protein such as tofu, salmon, chicken or fish. And, don't forget to add non-starchy vegetables to your meal; such as, broccoli, carrots, tomatoes, mushrooms, spinach, bok choy or salad. 

We made this last night for dinner with stir fried tofu and broccoli to keep it vegetarian.

*GardenCuizine Kitchen Tip: Rinse fresh dill and shake off excess water. Store in an airtight plastic baggie in the freezer. You will always have dill when you need it!

Blog post and photos Copyright (C)Wind. All rights reserved. National Nutrition Month® is a federally registered service mark of the Academy of Nutrition and Dietetics.Used on GardenCuizine with permission.

@AmDiabetesAssn Cauliflower Mashed Potatoes #GardenCuizine #diabeticrecipe #lowcarb #Thanksgiving

Cauliflower Mashed Potatoes
low carb - fat free
high Vitamin C 

According to many parents I've spoken with, mashed cauliflower tastes so good that even children who don't eat their veggies will eat this. Pureed veggies add good nutrition for adults too, especially those on bariatric diets and anyone needing soft, pureed food. 

Nutrient dense cauliflower is considered a brassica or cruciferous veggie, which scientific studies show as being important for disease prevention. This recipe is quick and easy to prepare and is low in carbohydrates making it a healthy choice for diabetics, especially on Thanksgiving - a day known for excess carb consumption. 

Serves 6
Ingredients
Cauliflower 1 large head (840g)
2 cups water
1/4 cup dried potato flakes
salt and pepper

Putting it all together

• Wash and chop cauliflower into florets. Place cauliflower in pot and add water. Bring to boil, reduce to simmer and steam cauliflower in covered pot. Cook until really soft. Strain saving liquid.
• Puree in blender OR drain out some of the liquid and puree and mash the cauliflower right in the pot, adding back more liquid if needed. 
• Sprinkle in a little potato flakes to add desired texture. In my opinion, straight up cauliflower tends to lack the thicker, creaminess of potatoes; adding just a little potato flakes seems to perfect the recipe without adding any excess carbohydrates to worry about.  
• Season to taste with salt and pepper.

Note: no butter, milk or added fat needed if serving with gravy. If serving plain you may wish to add a tablespoon of butter, grated Parmesan cheese or Smart Balance spread.
 
GardenCuizine Nutrition Data Cauliflower Mashed Potatoes  
Serving size 1/6 recipe (147g)
Excellent Source: Vitamin C and Folate
Good Source: dietary Fiber, Vitamin B6, Potassium
44 Calories; total fat 0; total carbohydrate 9g; dietary fiber 4g (15% DV); net carbs: only 5g; Vitamin C (112% DV WOW!); Vitamin B6 0.3mg (18% DV); Folate 81mcg (81% DV); Potassium 452mg (13% DV); beneficial plant sterols 25mg
Related Links
November is National Diabetes Month

Recipe and blog post Copyright (C)Wind. All rights reserved.

#PattypanSquash Potato Pancakes #GardenCuizine #lowcarb #latkes

Pattypan Latkes
~ low Carb, high Vitamin C ~

End of Summer, early Fall garden harvests can be quite interesting. Look at the above photo of the white, scalloped-edged veggie on the far right. Have you ever seen anything like it? Pattypan squash reminds me of a creature from outer space or in the ocean. I've seen 2- inch-size yellow/green types before, but never a giant, pure white pattypan. My initial thought was, "What do you do with it?"  

After harvesting our first one, I posted a photo on Facebook and Sheila, a long time special friend and chef, commented, "These were my favorite summer squash that our Mama used to make for supper..........lightly dredged in salt and pepper seasoned flour, fried, of course, in the iron skillet." At that moment I knew that frying was going to be my cooking method for our first dining experience with this scalloped wonder. 

What's great about pattypan is that it's not like eggplant or potatoes; the squash does not soak up oil like a sponge. These Latkes taste flavorful without containing excess fat or salt. Pattypan squash can be cooked in as many ways as you would prepare zucchini: sauteed, steamed, stuffed, stir fried, baked, grilled, veggie lasagna, etc.

My first pattypan "potato" pancake recipe didn't use any potato, just 100% summer squash; they were tasty, but I used more flour than I wanted to. In our next batch, I used much less flour and added just a little potato flakes. The end result was yum! Harry couldn't stop at eating just one. Pattypan squash remains the star of this low carb recipe: 2 cups grated pattypan (skin on) to only 1/2 cup potato.

Note: The squash turns to mush if frozen raw. Try leftover squash Julienne cut and added raw to salads. 

Yields: 6 large pattypan-potato pancakes
Ingredients
2 cups grated pattypan squash (about 3/4 of one large 572g squash)
2 eggs (100g)
1/4 cup (61g) low fat 2% milk
1/2 cup (30g) potato flakes 
2-3 (30g)Tablespoons (Tblsp) fresh grated onion
2 Tblsp (56g) all purpose flour (or Matzah meal)
1/2 teaspoon (2.5g) baking powder
1/4 teaspoon (1.5g) salt
pinch freshly ground black pepper
Peanut oil or oil for frying

Putting it all together

• Wash squash - dry w/paper towel; cut in thick slices and trim out the stem area. Spoon out any visibly large seeds (can save and dry seeds on a plate for planting next year).
• Grate squash and set aside.
• In large bowl, add eggs and milk and whisk. 
• Stir in potato flakes and remaining ingredients. 
• Heat oil in a large skillet. Test heat by dropping in a pinch of batter; it should sizzle and turn golden.
• Using an ice cream scoop, spoon one scoop batter into hot oil; using the scoop, flatten the mixture in the center to press into a pancake shape. Cook one at a time.
• Cook until golden - carefully flip to cook both sides. Drain on a paper towel.
• Remove from paper towels to a baking dish, cover and keep warm in preheated 150 deg F oven.
• Serve warm with a dollop of Greek Yogurt or applesauce.

Enjoy! 
Garden Cuizine Nutrition Data: 1/6 of recipe (92g) approximately one large Scalloped Squash Latke: 
Excellent Source: Vitamin C
Good Source: Thiamin, Riboflavin, Folate
110 calories; total fat 4g; saturated fat 1g; sodium 170 mg (vs 500+mg in a classic potato Latke recipe!); total Carbohydrate 14g (vs 32g in a classic potato Latke recipe); dietary Fiber 1g (~3% DV); Protein 4g; Vitamin C 12 mg (20% DV); Thiamin 0.2 mg (11% DV); Riboflavin 0.2mg (10% DV); Folate 42 mcg (10% DV)

Related Links
White Scallop Squash Recipes
Seasonal Spotlight: Pattypan Squash
Recipe and blog post Copyright (C)Wind. All rights reserved.

Quick Summer Slaw #cabbage #GardenCuizine #HealthyColeslaw #recipe

Quick Summer Slaw
High in Vitamin C 

Visit your local farmer's market during the summer for great prices on veggies. Yesterday, we picked up a few heads of locally grown cabbage for under $5.00 at our local farmer's market. This recipe only uses half the whole green cabbage and a small portion of the red cabbage, leaving the rest to use for other recipes. Who says you can't eat healthy on a budget?

Summer coleslaw is healthy and affordable and makes a great side dish for summer BBQ's and family summer meals. We enjoyed this homemade coleslaw with fried Flounder and brown rice! We have plenty of leftovers for sides with lunch and for toppings on sandwiches.

Yields 2 lbs Coleslaw
16, 2-ounce servings
Ingredients 
8 cups (712g) green Cabbage, shredded
1 cup (89g) Red Cabbage, thinly sliced
1/2 carrot (30g), peeled and thinly sliced
1/2 cup lite mayo (60g) (for vegan, use soy mayo)
1/4 cup (56g) plain Greek yogurt (or soy yogurt)
2 Tablespoons capers (18g) (optional)
2 Tablespoons pickle or caper juice
2 Tablespoons (10g) apple cider vinegar
1 Tablespoon chopped fresh dill
2 teaspoons sugar (8g) (don't freak out about using real sugar! remember this makes many servings and 2 teaspoons is only 8 grams of sugar)
1/4 teaspoon (1.5g) salt
pinch ground black pepper

Putting it all together

• Wash cabbage and pull off outer leaves. Cut green cabbage in half. Put away and save one of the halves for use in other recipes. Cut half of the cabbage into wedges around the core. To save time, I used a food processor for chopping some of the cabbage wedges; be careful not to over chop. Thinly slice remaining green cabbage. Total shredded green cabbage should be about 8 cups. Place in a large mixing bowl.
• Cut a small piece off the red cabbage. thinly slice 1cup and add to green cabbage bowl. Store the rest to add color to salads and for use in other recipes.
• Wash and peel one carrot. Cut in half and thinly slice. Add to the cabbage bowl. Eat the other carrot half or save for other recipes.
• Add the mayo and remaining ingredients and toss until well blended. cover and refrigerate for at least one hour before serving.

Buon Appetito!

GardenCuizine Nutrition Data Summer Slaw: 2-ounce serving (~62g)
Diabetic Friendly: 3g net carbs 
Excellent Source: Vitamin C
Store bought coleslaw: higher in saturated fat and calories; often contains corn syrup and preservatives vs Homemade: only 31 calories, Total Fat: 1g; Saturated and Trans fats: 0g; Cholesterol: 2mg; Sodium 111mg (5% DV); Total Carbohydrate 4g; Dietary Fiber: 1g (5% DV); Sugars 2g; Protein 1g; Vitamin A: 457 IU (9% DV); Vitamin C: 19.9 mg (33% DV)

Related Links
Cabbage Health Benefits

Photos and recipe Copyright (C)Wind. All rights reserved.

Zucchini Noodles Alfredo #GardenCuizine #Zoodles

Zoodles Alfredo

This new family favorite Zoodle side dish was inspired from BariatricEating.com. I just made a few adjustments to their recipe including adding more olive oil and less salt and saturated fat. It's creamy goodness will give all ages across the lifespan a good reason to eat their veggies! Besides being tasty and quick to prepare, it is low in cost making it another Cooking Healthy on a Budget recipe.

Yields 3 regular servings: or 6 bariatric smaller servings

Ingredients
2 medium Zucchini
2 Tablespoons Olive oil
1 teaspoon minced Garlic
1/4 cup Parmesan Cheese
1/2 cup Ricotta Cheese
pinch hot peppers, minced

Putting it all together
1) Spiralize the zucchini into Zoodles onto a plate. Use culinary sheers and snip the pile in 3rds to shorten the zucchini strands.
2) Heat the oil in a skillet. Add hot peppers and garlic. Add zucchini 'Zoodles' and stir to combine.
3) Stir in cheeses. Add fresh ground black pepper and a pinch sea salt. Turn off heat and cover until ready to serve. Season to taste with salt and fresh ground black pepper.

Enjoy as a healthy veggie side dish

Buon Appetito!

GardenCuizine Zoodles Alfredo Nutrition Data:  
Good Source: Protein, Riboflavin, Vitamin B6, Folate and Potassium
Excellent Source: Vitamin C and Calcium

1/3 recipe regular serving: Calories: 193; Total Fat: 15g; Saturated Fat: 5g (24% DV); Monounsaturated Fat 8.2g; Polyunsaturated Fat: 1.3g; Sodium: 192mg; Total Carbohydrate: 7g; Dietary Fiber 1.4g (6% DV); Protein 9g; Vitamin A 456IU (9% DV); Vitamin C: 22mg (37% DV); Riboflavin: 0.3mg (18% DV); Vitamin B6: 0.3mg (15% DV); Folate: 44 mcg (11% DV); Calcium: 224mg (22% DV); Potassium 404mg (12% DV)
 
Blog post and photo collage Copyright (C)Wind. All rights reserved.

Brussels Sprouts - Great flavor and Nutrition #GardenCuizine #Thanksgiving

Brussels Sprouts

Brussels Sprouts are sprouting on restaurant menus across the country. And, in case you haven't noticed, they are a popular selection for Thanksgiving too.  

Brussels sprouts provide the body with important nutrients such as dietary Fiber, Folate and Vitamin A. We often think of citrus for vitamin C, but Brussels sprouts are also an excellent source of Vitamin C.

Our favorite way to cook Brussels sprouts is to saute them with a little butter and/or olive oil, salt and pepper; sometimes we add chopped onion. You could also roast them in the oven after tossing them in olive oil, salt and pepper. The key is to cook the small cabbages until their outer leaves get brown and caramelized. And, when they do, the taste is out-of-this-world delicious!

You will see Brussels sprouts sold on the stalk during Thanksgiving in super markets across the country. Being known as a cruciferous or brassica vegetable, Brussels sprouts are among the most beneficial of veggies to eat because they also provide a source of sulfur-containing compounds known as glucosinolates. Glucosinolates are phytochemicals that scientific studies have shown may help prevent diseases such as cancer. 

Eating cruciferous vegetables like: Brussels sprouts, broccoli, cauliflower, cabbage, collard greens, kale, kohlrabi, mustard, turnips, radish, watercress, bok choy, horseradish and arugula will benefit your health. Try a taste of caramelized Brussels sprouts, you just may discover another veggie to add to your favorites.

Happy Thanksgiving!

GardenCuizine Brussels Sprouts Nutrition data: 
Excellent Source: Vitamin C, Vitamin K
Good Source: Vitamin A, Folate
1/2 cup 78 grams: total carbohydrate 6g; dietary Fiber 2g  (8% DV); Vitamin A 604 IU (12% DV); Vitamin C 48 mg (81% DV); Vitamin K 103 mcg (137% DV); Folate 47 mcg (12% DV); Potassium 247 mg (7% DV)

Blog post and photo Copyright (C)Wind. All rights reserved.

"Mashed Potaga" you heard it first on @GardenCuizine low-carb Thanksgiving side dish #EatWellAmerica

Mashed Potaga
low-carb, low-fat side dish
perfect for holiday meals

I created the name "Mashed Potaga" since it's a combination of potato and rutabaga. Mashing rutabaga is nothing new. Since rutabaga is not a starchy root vegetable, straight up mashed rutabaga isn't as comforting and creamy as mashed potatoes. By adding just a little potato to mostly rutabaga, the texture becomes comparable and even better because of the distinct, indescribable, good flavor. Mom loves this recipe!

In comparison to mashed potatoes, Mashed Potaga's have less than half the carbohydrates and less than half the calories. And, by making it yourself, you control how much salt is added. This recipe has half the sodium found in typical mashed potatoes.

This recipe is another example of healthy cooking on a budget. The approximate cost per person is less than 50 cents. Enjoy!

Yields: 6, one-cup servings
Ingredients
1 large rutabaga (also called waxed turnip)
1 medium potato (can be any kind; we've used Russet)
2 Tablespoons Smart Balance (or butter)
1/2 cup milk (we use 2%)
1 teaspoon horseradish minced
1/2 teaspoon salt

Putting it all together

• Wash, peel and cut rutabaga into small chunks. 
• Place in stockpot, cover with water and bring to boil. Cover and simmer 25 minutes or longer depending on how big you chopped the rutabaga. When rutabaga chunks are getting soft, peel and chop the potato into chunks. Add to the same pot. Cook until both potatoes and rutabaga are fully cooked and ready to mash. 
• Remove the well cooked root vegetables with a slotted spoon. Mash using a ricer or food mill into a bowl. Use a potato masher to mix in the remaining ingredients. 
• Taste and adjust seasoning as desired. Place in covered serving dish. 
• Can be made in advance and stored for several days in the refrigerator. Reheat in microwave or oven just before serving.

GardenCuizine Nutrition Data Mashed Potaga: 1 cup
   Excellent Source: Vitamin C
   Good Source: Dietary Fiber, Potassium, Magnesium and Vitamin B6
Calories 107; total fat 3g; saturated fat 1g; trans fat 0; sodium 256 mg (11% DV); total carbohydrates 18g; dietary Fiber 3g (11% DV); Potassium 574mg (16% DV); Magnesium ~38.3mg (~10% DV); Vitamin B6 ~0.3mg (~13% DV); Vitamin C 24.8 mg (41% DV)
Photos, Mashed Potaga comparison chart and recipe Copyright (C)Wind. *Mashed Potaga is a name created by GardenCuizine. All rights reserved.

How to Cook Spaghetti Squash #GardenCuizine #wintersquash

Cooking Spaghetti Squash

Cooked spaghetti squash resembles spaghetti strands when pulled with a fork, making it unique among winter squashes. The pulled squash can be eaten as is, or tossed with pasta sauce or garlic butter - with, or without added veggies. Spaghetti squash tastes delicious sautéed with spinach. And, make extra because leftovers can be refrigerated and easily reheated.

Note: this is another GardenCuizine "freestyle" recipe, meaning that you can use any amount of the ingredients you desire based on how many people you are cooking for. You don't need to use specific amounts. However, for those who prefer to follow a recipe I will note the amounts for serving 4 people the next time I cook it. Winter squash can be cooked many different ways: boiling, sautéing, steaming; roasting is best flavor.

I recently made it for a crowd at Inspira Health Network's Bariatric Holiday Party!

Ingredients 
Spaghetti squash 
olive oil
salt and pepper

Additional ingredients for Spaghetti Squash with Spinach
chopped onion
pinch chopped hot peppers
garlic
butter (or olive oil)
Parmesan cheese (or grated soy cheese if vegan)
chopped Spinach
broth (veggie or chicken)

Putting it all together 
Preheat oven to 350° F

• Cut a small portion off of each end. Cut the squash lengthwise. 
• Rub olive oil on the cut side.
• Place cut side down on a foil lined baking sheet.
• Bake for 30 minutes.
• Take out of oven and scoop out seeds. Season with salt and pepper. Return to oven cut side down and continue baking until fully cooked and the flesh touching the foil is slightly browned (may take another 30 minutes or so).
• When done, flip squash halves over so that their cut side is now facing up. Using a fork, pull the squash out of the skin into a serving bowl. Set aside if planning to sauté with spinach. The empty skins can be used as serving bowls if desired.

Spaghetti Squash with Spinach: In a sauté pan over medium heat, melt butter (or olive oil). Add onion and hot pepper; cook until onion is translucent. Stir in garlic; stir in chopped spinach. Add cooked spaghetti squash; gently mix together with grated cheese. Add a little broth as needed to moisten. Taste and adjust seasonings if necessary. Can be made ahead and reheated before serving. 

GardenCuizine Nutrition Data Spaghetti Squash coming soon...
Buon Appetito!

Copyright ©Wind. All rights reserved.

Zucchini and Onion veggie side dish #GardenCuizine

Zucchini and Onion 
veggie side dish

Stir fried zucchini and onion direct from your garden or your local market makes a quick cooked vegetable that is easy to prepare and can be on the table in less than 20 minutes. This is one of our favorite veggie side dishes for dinner. We served it tonight with sea bass and freekeh.

Serves 3-4
Ingredients
2 medium zucchini
1/2 large onion
2 tablespoons canola, peanut or olive oil
a few drops hot sesame oil
1/2 teaspoon minced ginger
2 cloves minced garlic
salt and pepper to taste

Putting it all together
Simply rinse and slice the zucchini in 1/4-inch rounds. Peel and slice the onion. Heat oil in a wok or skillet; add zucchini. Stir fry for a few minutes, then add the onion. Stir until the veggies begin to brown. Season with salt and pepper. Push the veggies to the outer edges of the pan or wok and add the garlic and ginger. Stir to cook and incorporate flavors.

For a complete meal, serve hot with 3 to 4 ounces low fat protein and a serving of whole grain, such as freekeh, rice or quinoa.

Buon appetito!
Related Links
Zucchini: A Growing Guide
Photos and recipe blog post Copyright ©2014 Wind. All rights reserved.