garlic – Diabetic Kitchen https://diabetickitchen.com Sun, 30 Sep 2018 19:29:14 +0000 en-US hourly 1 Eat More Garlic To Benefit Blood Sugar & Overall Health https://diabetickitchen.com/eat-more-garlic/ https://diabetickitchen.com/eat-more-garlic/#respond Sun, 30 Sep 2018 19:29:14 +0000 https://diabetickitchen.com/?p=3970

Garlic has been treasured throughout ancient and modern history. Not only as a culinary ingredient, but for its medicinal properties and positive effects on health! The Egyptians, Greeks, Romans, and Chinese all documented their love of utilizing garlic for better health! Though civilization has changed quite a bit over the years, garlic should still hold ...

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Garlic has been treasured throughout ancient and modern history. Not only as a culinary ingredient, but for its medicinal properties and positive effects on health! The Egyptians, Greeks, Romans, and Chinese all documented their love of utilizing garlic for better health!

Though civilization has changed quite a bit over the years, garlic should still hold that revered status today. Researchers now know that the majority of garlic’s health benefits are due to sulfur compounds. These compounds form when a clove of garlic is chopped or crushed.

When we consume garlic, those sulfur compounds are absorbed in our digestive tracts, then travel throughout our bodies, spreading healthy garlic happiness wherever they roam. Sounds interesting… but what health benefits can we expect to enjoy by eating garlic?

The most obvious benefit for diabetics is the way in which garlic can help lower blood sugar. Garlic’s compounds help to activate adiponectin; a protein in the blood that regulates the breakdown of the carbohydrates and fats we consume and their conversion into fuel. When levels of adiponectin are increased, the body clears glucose from the bloodstream more efficiently, resulting in lower blood sugar.

Heart health is also a priority for diabetics, as they stand at increased risk of cardiovascular disease, the leading cause of death around the world. Hypertension (high blood pressure) is one of the main culprits behind the development of heart disease.

Research has found that garlic aids in significantly reducing blood pressure. In one study, garlic extract was equally as effective at reducing blood pressure over a 24-week period as a prescription blood pressure medication. It should be noted that for that dramatic of a result, the doses were quite high – the equivalent of about four cloves of garlic per day. Breath mint anyone?

Remaining on the subject of heart health, garlic has also been shown to lower LDL “bad” cholesterol. Garlic did not seem to have a reliable effect on increasing HDL “good” cholesterol, but was found to lower total cholesterol by about 10-15%. Combined with reduced cholesterol and blood pressure, garlic’s antioxidant properties may reduce the risk of brain diseases like Alzheimer’s dementia.

Nearly 5.5 million people in the U.S. have been diagnosed with Alzheimer’s dementia, a progressive brain disease that destroys an individual’s memory, the ability to learn and make decisions, bringing about changes in behavior and even personality.

One out of every eight individuals over the age of 65 has Alzheimer’s, and one out of every two individuals over the age of 85 have the disease. As the baby-boomer generation ages, Alzheimer’s diagnosis rates are expected to skyrocket. Research has now proven a link between diabetes and Alzheimer’s, making this disease another point of concern for diabetics.

Even for those not affected by Alzheimer’s, growing older brings about many changes, most of which do not contribute to longevity. The aging process is accelerated by oxidative damage from free radicals. Antioxidants combat free radical damage in the body, slowing the aging process at a cellular level. Garlic contains plenty of antioxidants; high doses of garlic supplements have been shown to increase the body’s production of antioxidant enzymes. Pretty cool, right? Everyone wants to slow the aging process – pass the garlic!

Speaking of aging, did you know that as we age our immune systems can weaken? This decrease in immunity is caused by a few factors. Firstly, the body produces fewer immune cells as it gets older. This slows down not only our ability to fight off infections, but for the body to heal itself. Not only do the number of immune cells decrease, the cells that are produced do not communicate and react as quickly, making it more difficult for the body to fend off germs and free radicals.

Once again, its garlic to the rescue! Yes, garlic has serious immune-boosting abilities. One study found that a daily garlic supplement reduced the number of colds by 63% over a 12-week period compared to a placebo. The average length of cold symptoms was also less for the garlic group – just 1.5 days. A staggering difference from the 5 days of cold symptoms the placebo group suffered.

Garlic is quite the nutritious ingredient in general. Garlic contains Vitamin C, Vitamins B1 and B6, Manganese, Selenium, Calcium, Potassium, Copper, Iron, Phosphorus, even fiber! Another example of nutritious being delicious.

When it comes down to it, with its impressive nutritional content, seemingly countless health benefits, and deeply pungent spicy flavor, garlic is just plain perfect! Garlic Grilled Steaks, Garlic Green Beans with Gorgonzola, and Garlic Cauliflower “Mock” Mashed Potatoes are a few glorious garlic recipes to get you started!

 

 

Sources:

https://www.medicinenet.com/script/main/art.asp?articlekey=213835

https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic

https://www.naturalstacks.com/blogs/news/lower-blood-sugar-naturally

 

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Ribeye with Mayonnaise Marinade https://diabetickitchen.com/ribeye-with-mayonnaise-marinade/ https://diabetickitchen.com/ribeye-with-mayonnaise-marinade/#comments Wed, 12 Oct 2016 04:25:47 +0000 http://diabetickitchen.com/?p=2486

I didn’t believe it. But it’s true. Using mayonnaise as your marinade will produce a crisp and flavorful steak.   In your cast iron skillet! Here’s what happens. Mayonnaise is fat and it becomes a wet brine which helps the spice stay on the steak instead of ending up floating all over the pan. The ...

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I didn’t believe it. But it’s true. Using mayonnaise as your marinade will produce a crisp and flavorful steak.   In your cast iron skillet!

Here’s what happens.

Mayonnaise is fat and it becomes a wet brine which helps the spice stay on the steak instead of ending up floating all over the pan.

The mayonnaise helps create that thick crust with a char without burning the steak in the skillet.

First go to your butcher and have them cut a grass fed bone in rib eye 1 ½ inch thick. For me a thicker steaks means less chance of over cooking for me even though my hubby would eat it well done …. not me. Plus I wanted it to serve two people and keep our protein at around 6-8 ounce per person once the bone was gone and the fat rendered.

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Now for the marinade. What flavors do you like? I typically have used garlic granules, salt and pepper. Then I will finish the steak with a compound butter that usually has rosemary, lime zest and garlic in it. So I decided to start there.

I added fresh garlic, fresh thyme, salt and pepper to the mayonnaise.   Taste it. See if you want more of any spice or add your favorite spice. Then smear it on all sides of the rib eye. I let it sit for 30-45 minutes to make sure the steak was at room temperature before I started cooking it. While you are waiting prepare your sides.

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I have also found the Omaha Steaks has the best guidelines and almost foolproof guide on how long to cook each side of a steak, based on thickness to end up with the serving temperature you desire. I have yet to master the touch test.

I heated the cast iron skillet on medium high until very hot. Then I put the steak in the skillet. Then I didn’t touch it for 4 minutes. I just had to peak and wow the side that was cooking was golden brown. Why? Because the mayo and become the fat in the pan and it was glorious. In the past when I have tried to get this in my cast iron skillet, the combo of olive oil and butter definitely did not work as well as the mayonnaise.

Once I was ready to turn it over, I took the tongs and held the steak on its side to seared the edges of the steak.   Then I flipped it over.

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Next I added 1 tablespoons of butter, a clove of garlic, the fresh thyme and rosemary sprigs to the mayo butter in the pan. Tip the pan and baste the steak with the mayo herb butter. Do this ever 2 minutes or so.   You will cook the this side of the steak for six more minutes or until an instant read thermometer inserted into the center reads 130 degrees.   This will yield a medium rare steak.

Remove the steak to a cutting board and let it rest for 10 minutes. Cut the bone off the steak and slice it against the grain into slices.

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Place on your plate with your sides. Finish with Pink Himalayan Sea Salt.

Enjoy!

Steak with Mayo Marinade
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dinner
Serves: 2 servings
INGREDIENTS
  • 1 Bone-in Rib Eye (1½ inch thick)
  • ⅓ cup Mayonnaise
  • 2 tsp. fresh Thyme, chopped
  • 2 cloves Garlic, minced
  • Salt and Pepper
  • 2 TBL Butter, divided
  • 2 springs fresh Rosemary
  • 5-6 sprigs fresh Thyme
  • 1 clove garlic
METHOD
  1. Have your butcher cut your rib eye 1½ inch thick. This will give you 3 servings of 6 ounces each.
  2. Chop the thyme. You can use the stems. Chop fine. The stems have lots of flavor. Mince the fresh garlic.
  3. Mix mayonnaise, thyme, garlic, salt and pepper in a small bowl. Spread over all surface areas of the ribeye. Let rest for 30 minutes or until steak is room temp.
  4. Heat cast iron skillet on medium high heat. When hot place steak in the pan. Cook for 7 minutes. Then use tongs to lift and sear the sides of the steak. Once all the side are seared turn it over.
  5. Place 2 tablespoons of butter, garlic clove and the sprigs of rosemary and thyme in the pan. You will already of lots of liquid from the mayo in the pan. Once the butter has melted, tip the pan and spoon the butter liquid over the top of the steak. Do this ever 2 minutes. Cook the steak for a total of 6 minutes on this side or until a instant read thermometer reaches 130 degrees for a medium rare serving.
  6. Remove from the pan and place on cutting board to rest for 10 minutes. Place 1 tablespoon of butter on top of the steak and move it around to melt and cover the top of the steak.
  7. Prepare and plate your sides. Remove the bone from the meat. Slice the steak against the grain and split between two plates.
  8. Sprinkle the top of the steak and sides with your favorite finishing salt. Such as Pink Himalayan Salt.
  9. Serve immediately.
  10. Enjoy!
DK NOTES
NUTRITIONAL INFO
Calories 685 |Fat 67g |Carbs 1g |Protein 31g
Please note that most of mayonnaise you will not be eating as it will remain in the cast iron skillet once the steak is cooked. The approximate adjustment will be 135 calories and 15 fat grams LESS per serving.

DK NOTES
Read through the recipe. Gather your ingredients. Mise en place. A French culinary phrase, which means everything in place. Prep everything first before you begin.
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Slow Cooker: Smokey Collard Greens https://diabetickitchen.com/slow-cooker-smokey-collard-greens/ https://diabetickitchen.com/slow-cooker-smokey-collard-greens/#comments Thu, 21 Jan 2016 22:09:20 +0000 http://www.diabetickitchen.com/?p=2335

Cleaning and trimming collard greens takes the most “difficult” part of this recipe. After that, it’s easy. For years I stayed away from collard greens recipes. Didn’t make them or eat them growing up so why venture into unknown waters! What I found out is that it is easy. Taste great. Good for you. Add ...

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Cleaning and trimming collard greens takes the most “difficult” part of this recipe. After that, it’s easy. For years I stayed away from collard greens recipes. Didn’t make them or eat them growing up so why venture into unknown waters! What I found out is that it is easy. Taste great. Good for you. Add a slow cooker and that takes it over the top.

My hubby loves them so I have sampled many along the way and finally decided to make some. My first recipe was ok but not great. Now that I knew what taste I liked, I realized it was the smoky garlic-y punch I was looking for.

At the end of each year I always order several Greenburg Smoked Turkey from Tyler Texas between Thankgsiving and Christmas  (and no I get no renumeration for saying so!)  Suffice it to say I use every single morsel of this delectable bird. I think I should send Greenburgs all the recipes I make with their bird.

I do start with the one they have included the past 30 years, but of course I tweaked it.  It’s much more addicting now!  The entire family waits patiently for the Smoked Turkey Cheese Log followed by Smoked Turkey Sandwiches (like no other), Smoked Turkey Soup (made with stock from the smoky carcass of the turkey) and now I have added the Collard Greens using the turkey legs to my Greenburg recipe repertoire!

I digress. Back to the Collard Greens!

I have found that cleaning the leaves is easier if you cut the root off so the leaves are individual. Run the water over each leaf, front and back. Gently shake to get excess water off. Place on towel to dry. Sometimes I clean them at night and leave to dry overnight.

 

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Here is how I do it! I removed the stems with a knife and then stack 10 or so leaves together.en cut across in 1 inch wide pieces. Then cut down the middle to cut the entire stack in half. Wa-la!

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You can use your hands to remove the leaf from the stem and tear into pieces but I have found it’s faster to use a knife.

If you are still not sure … here is a video from Bon Appetit on “How to de-stem every green”.

 

Back to this yummy super delicious recipe!  In this recipe it is necessary to precook the ingredients in order to get all the greens in the slow cooker. It’s well worth it. Trust me!

Now it’s time to measure liquids, chop onions and mince garlic!

I absolutely love this garlic press.  And if you don’t have a garlic peeler … you should get one especially if you are making a recipe with LOTS of garlic.  Like the Fanelli Family Spaghetti or that 40 garlic clove Chicken!

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Just place your cloves of garlic in the rubber tube and place on counter and roll it.  The skin just peels right off.  Dump it out on the counter.  Done!

Now for the garlic press.  I have used many and they all have the little problem.  The outer layer of the garlic likes to clog up what actually does get minced.  Not this one!  DK Collard Greens Garlic3b

 

Place the garlic on the board and put the press on top of it.  The press and rock back and forth and the garlic comes through.  Put any little pieces that escaped under it again, rock, done.  There is literally nothing but minced garlic.  Brush your knife or spoon or finger for that matter over the mincer and it all comes out.  No problem in cleaning it out between cloves or when you are done.  No more minced garlic in a jar for me when I am in a hurry.

Collards cleaned, de-stemmed and cut, onions chopped, garlic minced. Liquid ingredients measured.

Now it is time for cooking part of prep.

Heat your olive oil in a large pot over medium heat until it is sizzling.  Add your onion, garlic, salt and pepper.  Cook until the onions are softened, then add your liquids and bring to a boil.  Simple.

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You will have a lot of greens and this colander they are seriously pressed down where you don’t see it!  You will add about half your greens and let them start to wilt.  Keep adding greens until they are all added.  Cook until they are almost completely wilted.  Add 1 Tablespoon vinegar.  Stir.  Now they will fit in your slow cooker and they are ready to get smokey and tender!

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Transfer a layer of greens mixture to the slow cooker.  Place the smoked turkey legs on top.

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Place the rest of the greens mixture over the top of the turkey legs.  Cover and set your timer!

Deliciousness is coming your way!

When the collard greens are ready, remove the turkey drumsticks to a cutting board. Some of the meat may fall off the bone. Wait for them to cool or carefully handle the legs, as they are hot. Remove the meat from the bones, shred or cut it into bite-sized pieces and stir it back into the greens. (Discard the skin and bonesPix

The beauty of cooking your greens in a slow cooker is that you can walk away once you transfer all the ingredients for 4 to 6 hours on high.  Coming back to tender greens with a meaty smoky flavor.

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Slow Cooker: Smokey Collard Greens
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Slow Cooker
Cuisine: Vegetable
Serves: 10-12
INGREDIENTS
  • 2 Greenburg smoked turkey drumsticks
  • 5 pounds collard greens (about 6 large bunches)
  • 2 tablespoons olive oil
  • 2 medium yellow onions, medium dice
  • 6 medium garlic cloves, finely chopped
  • ¼-teaspoon cayenne pepper
  • 2 cups low-sodium chicken stock
  • 1 tablespoon plus 2 teaspoon Bragg’s apple cider vinegar (divided)
  • ½ teaspoons kosher salt, plus more as needed
  • ¼ teaspoon freshly ground black pepper, plus more as needed
  • Vinegar or hot sauce for serving
METHOD
  1. Rinse collard greens and pat dry.
  2. Prep the onions and garlic cloves. (Or clean and dry overnight on towels.)
  3. Measure chicken broth. Add cayenne pepper to the broth. Set aside
  4. After you have cleaned the collard greens it’s time to remove the stems. With a knife trim the tough stems from the leave. Discard the stems. Place the trimmed leaf in a pile. Once you have a pile, cut into 1-inch strips, then cup down the center of the strips to cut in half. Set aside.
  5. Heat the olive oil in a large, wide-bottomed pot over medium heat until sizzling. Add the onion, garlic, season with salt and pepper. Cook, stirring occasionally, until the onion has softened, about 4 minutes.
  6. Increase the heat to high, add the stock mixture, stir to combine, and bring to a boil.
  7. Add half of the greens. Stir. As they start to wilt add large handfuls at a time. Continue adding until all the greens are in the pot. Stir and continue cooking until they are almost completely wilted. Now they will fit in the slow cooker.
  8. Turn off the heat and add 1 tablespoon of the vinegar. Stir to combine.
  9. Transfer a layer of greens mixture to the slow cooker. Place the turkey legs on top. Place the rest of the greens mixture over the top of the turkey legs.
  10. Cover and cook until the greens are very tender. This will take about 4 to 5 hours on high or 6-7 hours on low.
  11. Remove the turkey drumsticks to a cutting board. Some of the meat may fall off the bone. Wait for them to cool or carefully handle the legs, as they are hot. Remove the meat from the bones, shred or cut it into bite-sized pieces and stir it back into the greens. (Discard the skin and bones).
  12. Add the remaining 2 teaspoons of vinegar and stir to combine. Taste and season with measured salt and pepper. Taste again. Season as desired.
  13. Serve with additional apple cider vinegar or Crystals Hot Sauce.
DK NOTES
NUTRITIONAL INFO
Calories 91 |Fat 4g |Carbs 5g| Fiber 2g |Sugar 1g |Protein 8g

DK NOTES
Read through the recipe. Gather your ingredients. Mise en place. A French culinary phrase, which means everything in place. Prep everything first before you begin because once you start cooking its pretty quick.
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