Legumes are a healthy choice when managing a diabetes diet. As a complex carb, they keep us fuller longer and are packed with cholesterol-lowering fibre. Their soft texture adds body to the dish while the garlic, kale, and spinach pump up the flavour.
2 Tbsp (30 mL) extra-virgin olive oil
4 garlic cloves, minced
1 large red onion, thinly sliced
1 bunch kale, thick stems removed, coarsely chopped (about 8 to 10 cups/2 to 2.5 L)
1 bunch spinach, coarsely chopped
28 oz can (796 mL) low-sodium diced tomatoes
2 cups (500 mL) cooked cannellini or northern beans
2 cups (500 mL) cooked kidney beans
2 cups (500 mL) fresh green beans, chopped
2 tsp (10 mL) dried oregano leaves
1/2 tsp (2 mL) cayenne pepper (optional)
2 tsp (10 mL) honey
1 to 2 Tbsp (15 to 30 mL) rice vinegar
Sea salt to taste
Heat oil in large wide saucepan set over medium heat. Add garlic and onion. Sauté until soft, about 6 to 8 minutes. Add kale and spinach. Pan will be full, but volume will decrease as it cooks. Stir often until just wilted. Spoon out greens and set aside.
Pour tomatoes into pan and stir in 2 cups (500 mL) water. Stir in beans, oregano, cayenne, and honey. Simmer until green beans are tender, 10 to 12 minutes.
Stir in greens and vinegar. Taste and season with salt.
Spoon into bowls and top with Lacy Parmesan Cracker (see following page for recipe) if you wish.
Serves 6 to 8.
Each serving contains:
236 calories; 13 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 40 g carbohydrates; 12 g fibre; 287 mg sodium
Lacy Parmesan Cracker
1/2 cup (125 ml) Parmesan cheese, grated
Preheat oven to 350 F (180 C).
Using 1 Tbsp (15 mL) measuring spoon as a guide, portion grated Parmesan onto parchment paper-lined baking sheet. Using your finger, gently tap to spread out into a circle.
Bake until melted and golden, 4 to 5 minutes. Let stand on sheet 1 minute to firm up before moving.
Each serving contains:
27 calories; 2 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 0 g carbohydrates; 0 g fibre; 96 mg sodium
source: "Soul Bowls" from alive #349, November 2011
Ice cream cakes and/or cookies are everyone’s favourite. And here’s a great option for a delicious “Dad’s” cookie cake that’s gluten free! A simple-to-make cookie cake that’s made even easier when the dough is tossed together in a food processor. End a delicious Dad’s Day meal with this deliciously cool and creamy sweet dessert. Best beer? Extra yum when served with small glasses of chocolate-flavoured stout or porter. When Dad loves his cookies We made this delicious dessert into a cake, but it can easily be made into individual ice cream cookies. Roll out dough into 1/4 in (6 mm) thickness and cut into 2 in (5 cm) rounds. Bake, cool, and chill. Once chilled, spoon ice cream in between chilled cookies. Freeze until firm. Drizzle with melted chocolate or dip into melted chocolate.
Coffee-flavoured BBQ sauce? Why not? It’s a strikingly flavourful combo—sweet, tangy, bold, and rich. It can be used not only on pork but on a variety of other meats. We marinated tenderloin in it and doubled up on the smoky flavour by grilling it on a cedar plank. Serve with a side order of grilled broccolini for extra yum. Best beer? You can’t go wrong with an IPA or a honey lager to complement this flavourful dish. Looking for an easy way to grill broccolini? Toss with a little oil and season with salt, pepper, and chili flakes. Near the end of grilling, place broccolini beside plank with tenderloin on hot grill for about 6 or 7 minutes. Using tongs, turn a few times until tender and lightly charred. Place on platter with sliced pork and drizzle with lemon juice and some shaved Parmesan.
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