Food
By Dr Joe
This veggie rice recipe is mainly for the individual who won’t compromise on their favourite white rice. To a lot of people, rice is a staple food they cannot do without.
Despite repeated advice to have healthier option of brown rice, lovers of white rice won’t tag along that line of caution.
They want to stick to their preferred option of white rice. To them that code of conduct is a bridge too far!
White rice is a processed version of rice. Although not heavily processed, it is still processed enough to cause you a blood sugar spike. Something we’d like to avoid.
But just how can you eat white rice and have it your way without the usual blood sugar spike? This veggie rice recipe will do just that for you.
The veggie rice recipe is very easy to put together. If you can do a stir-fry, you can make this veggie rice bowl.
What do we need to make this veggie rice recipe?
Ingredients:
Broccoli X 1
Bell peppers (Sweet peppers) X 2
Chilli pepper X 1
Red Onions X 1
Garlic X 2 cloves
Rice X 1 cup
Cashew nuts X 100 gm
Celery X 3 sticks
Red Wine Vinegar
Kikkoman Soy Sauce
Hot Pepper sauce
Ginger powder X 1 tbs and half
Cinnamon X 1 tbs and half
Turmeric X 1 tbs
Rapeseed oil X 3 tbs
How to make the veggie rice bowl
>> Slice up your broccoli florets into small pieces.
>> Slice up your bell peppers, chilli pepper, de-seeding them in the process.
>> Chop up the celery and red onion.
>> Boil and cook up your white rice as usual. Set cooked white rice aside once done.
I like to make the sauce up before stir-frying the vegetables to avoid any panic.
>> So, make your sauce up by pouring the red wine vinegar into a seperate bowl. Pour the soy sauce into the bowl with the red wine vinegar and mix them together. Add into the mixture the turmeric, ginger powder, cinnamon, hot pepper sauce and crushed garlic. Mix the lot together to make a nice rich sauce. Set aside.
>> Now place your wok or skillet on fire and add the cooking oil. I use rapeseed oil. You may use some other cooking oil. Heat up oil and add the red onion slices. Stir iintermittently for about 1 minute. Turn down heat.
>> Add the broccoli and celery slices and stir-fry for about 4 minutes ensuring the broccoli turns deep green in colour. Add the sweet peppers along with the chilli pepper and stir-fry the lot for another minute.
>> Add the cooked rice and the cashew nuts to the veggie stir fry mixture and stir together handsomely for about 1 minute.
>> Once mixed homegenously, pour the sauce you made earlier into the stir-fry mixture in the wok and mix the lot together for another minute. Turn off heat.
That’s it.
Your veggie rice bowl recipe is done.
Now serve into your favourite bowl and enjoy!
Ordinarily, when I eat white rice, I get a blood sugar spike. Did this veggie rice bowl spkie my blood glucose? No, it didn’t. I got a blood glucose reading of 5.5 mmol/l (99.0 mg/dl). How cool is that. That’s how vegetables can turn a seemingly unhealthy ingredient into a nicer variant. What’s not to like, huh?
Suggested further reading:
Broccoli and your Abdominal Fat (Odd fat fighters)
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Food
By Dr Joe
Linguine with mushrooms in red wine sauce is an easy recipe that looks deceptively hearty but in actual fact is a healthy carb recipe.
You will enjoy all the goodness of eating carbs without the guilt. So why not go for it.
People who say you shouldn’t eat carbs are doing you a disservice. I love carbs. I eat carbs and you should too.
The only proviso is that you eat the right carbs. As it happens I tried an experiment in this recipe to prove a point about eating the right carbs.
One central ingredient in this recipe is linguine. I prepared this recipe using whole grain linguine and the regular linguine on two different occassions.
The difference in the blood sugar results was stark. I will tell you later about the blood sugar results.
The only thing I will mention straightaway is that the whole grain linguine was the winner hands down. Try and use whole grain ingredients all the time or when you can.
Whole grain foods are much better for your metabolic health.
One thing about this recipe is you want the mushroom vegetables to dominate the dish at the expense of the linguine in a ratio of 3:1. That is one of the best ways to eat your favourite carbs and get away with it.
What do we need for the linguine with mushrooms in red wine sauce recipe?
Linguine (whole grain variety) X 100 gm
Red Onions X 1
Garlic X 2 cloves
Mushrooms X 550 gm
Red wine
Cooking oil (Rapeseed oil) X 3 tbs
Red Pepper (bell pepper and regular sweet pepper) X 2
Black pepper X 1 tbs and half
Sage X 1 tbs
Ricotta cheese
Rosemary X 1tbs
Coriander herbs X 4 sprigs
Vegetable stock powder X 2 tbs
Salt
Red wine vinegar (optional)
How to make the linguine with mushrooms in red wine sauce
>> Slice up your mushrooms, red peppers (bell peppers and regular sweet pepper), red onions and garlic.
>> Boil and cook your linguine (preferably whole grain linguine) the usual way. Set aside.
>> Grab your preferred cooking pot, wok or skillet and add the cooking oil. I prefer to use rapeseed oil. Pour in 3 tbs of the cooking oil.
>> Heat up oil and add the red onions and garlic. Stir-fry until tender. Reduce heat.
>> Add the mushrooms and stir-fry for about 3 minutes.
>> Pour in the red wine. Don’t flood the pan. You need just enough red wine to make the sauce. About 150 ml should do. You could add more but don’t flood the pot with the red wine.
>> Let that cook for about 4 minutes stirring intermittently.
>> Now add the sliced red peppers. Stir together for 1 minute.
>> Time to season the sauce – add the rosemary, black pepper, salt and vegetable stock. Stir together.
>> Add the ricotta cheese and coriander herbs. Stir together ensuring the cheese dissolves into the entire pot content.
>> Once cheese is thoroughly mixed. Add the cooked linguine and stir together for a minute and turn off heat.
That’s it. Your linguine with mushrooms in red wine sauce is ready.
Now this is optional – Splash the linguine with mushrooms in red wine sauce dish with some red wine vinegar and stir together. Yummy!
Serve in your pasta bowl and garnish with more coriander herbs. and 2 more tbs of ricotta cheese.
Enjoy!
As I said earlier on, there is a difference between the blood sugar results of regular linguine and whole grain linguine. With regualr linguine, I got a blood sugar reading of 6.4 mmol (115 mg/dl) whilst the blood sugar result when I used the whole grain linguine was 4.7 mmol/l (84.6 mg/dl). Isn’t that awesome?
Suggested further reading:
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Food
By Dr Joe
A mixed veggie rice with pilchard is another veggie rice recipe designed for the individual who insists on eating white rice instead of brown rice.
Of course, you can make the dish with brown rice if that’s your thing. Absolutely nothing wrong with that. In fact, you will get better results in terms of blood sugar elevation with brown rice.
However, this mixed veggie rice with pilchard recipe is another recipe to prove the point that you can still eat white rice without blood sugar spiking problems.
You just have to be a tiny bit clever with your approach to get round the problem of blood sugar spikes with white rice meals.
Adding vegetables and a proportionate reduction of the amount of rice used is my strategy and it plays out here very well and fun to do too.
So, what do we need to make the mixed veggie rice with pilchard recipe?
Ingredients:
Rice X 1 cup
Broccoli X 1
Mushrooms X 600 gm
Red Onion X 1
Garlic X 2 clove
Celery sticks X 3
Pilchard in tomato sauce X 1 can
Parsley herbs X 5 sprigs
Cooking oil (Rapeseed oil) X 4 tbs
Chilli pepper X 1
Bell pepper X 1
Cinnamon X 2 tbs
Paprika hot powder X 2 tbs
White wine vinegar
Salt
How to make the mixed veggie rice with pilchard
>> Slice up your red onions, bell pepper, celery, chilli pepper and garlic.
>> Chop up your broccoli and mushrooms.
>> Cook up your white rice as usual and set aside.
>> In a wok or skillet, add your cooking oil and heat it up.
>> Add the red onions and garlic and let fry for about 1 minute and half or until tender. Turn down heat.
>> Add the mushrooms and stir-fry until mushrooms become tender. Add broccoli, celery, bell pepper and chilli pepper.
>> Stir intermittently for about 4 minutes.
>> Add the pilchard in tomato sauce into the veggie mix in the wok and stir together to let all content mix together homogenously. Let cook for about 3 minutes, stirring intermittently.
>> Add seasoning agents – hot paprika, cinnamon and salt to taste. Stir intermittently for about a minute.
>> Now add the cooked rice and stir together for about a minute.
>> Turn off heat. Your mixed veggie rice with pilchard is ready.
Serve the mixed veggie rice with pilchard in your favorite bowl and give it a splash of white wine vinegar, stir and enjoy.
Does the mixed veggie rice with pilchard hit the mark with blood sugar reading? Oh, yes, it does. I got a blood sugar reading of 4.4 mmol/l (79.2 mg/dl) 60 minutes post-meal. Now who says you cannot eat white rice and still get away with it, huh.
Suggested further reading:
How Can a 2-Minute Ritual Get Rid of Belly Fat?
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Food
By Dr Joe
I have not posted recipes for a while on this blog. Shame on me for that.
Life has gotten in the way lately. Something had to to give. Sadly adding content on this blog was the sacrificial lamb. But that’s history now. I am back with a vengeance.
You all know I love hummus because it’s one way of having the main ingredient (beans) in your dietary arsenal.
Let me shout it from the roof tops, folks. Eating beans and peas is good for your health…any day, anytime.
Driving back home from work yesterday, I took a different route because of a road incident that meant my normal route was closed. As normally happens my new route couldn’t cope with the volume of traffic because this road is not designed for such drama.
The traffic became a stop-start kind of thing.
In one of those standstill positions I saw a wild apple tree by the roadside bursting at it seams with fruits. Obviously these fruits are still in the development stage, so not ripe enough to be plucked yet. Not that I would have plucked any…
Anyway seeing these apples gave me some kind of inspiration as I had it in mind that I will be having a hummus dinner that evening.
Enter the appletized tahini hummus.
Not for the first time I have used fruits in my hummus to make it unique. See this one here.
So appletized tahini hummus it is then. Decision made. So get on with it, Joe, I told myself. So here it is.
What do we need to make this Appletized Tahini Hummus?
Ingredients:
Apples X 3 (You may use only 2)
Lemon X 2
Canned Chickpeas X 3 Cans
Red Onion X 1
Sweet Pepper (Bell Pepper) X 1
Garlic X 3 cloves
Ground Pepper X 2 tbs
Tahini X 4 tbs
Ground Cumin X 3 tbs
Gound Ginger X 3 tbs
Hot Paprika X 3 tbs
Salt to taste
How to make the Appletized Tahini Hummus
>> Slice up your apples to small chunks
>> Slice up the bell pepper, red onion, and garlic.
>> Squeeze out the juice from your lemon.
>> Pour the lemon juice into your food processor.
>> Add in the red onion, apple, sweet pepper and apple slices.
>> Turn on your food processor and blitz the content until a soft paste is formed.
>> Now add in the ground cumin, ground ginger, ground pepper, hot paprika and tahini on top of the original content in the food processor. This will form a middle layer. You may use crunchy peanut butter or cashew nut butter instead of Tahini if you are not able to access Tahini.
>> Now add the chickpeas as a top layer along with salt to taste.
>> Then blitz the lot until a uniform paste is formed.
That’s it.
Your appletized tahini hummus is ready to grace your dinner plate. And garnish with chopped chives.
What can you eat the appletized tahini hummus with? Celery sticks, pita bread, seeded wholewheat bread, rye bread, cracker biscuits and my favorite, carrots.
I had mine with a heavy dose of carrots and my blood sugar only rose to 6.1 mmol/l (109 mg//dl) 1 hour post-meal. I like that!
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Food
By Dr Joe
What do you do when your spouse opens the fridge door, picks up a couple of parsnips, hurls them at you (in a friendly way that is) and challenges you to come up with a tasty dish in 30 minutes or less.
Jeez, it’s like being on Masterchef Kitchen. Getting challenged can be quite exciting. It sends your creative juices flowing. And that’s a good thing in my books.
So it was on this springy Wednesday evening. I was set this challenge to do something culinary with a couple of Parsnips found in the refrigerator.
I thought to myself: how about I come up with a healthy Parsnip soup that is easy to put together in the 30 minute window allowed…and the clock had started ticking…
Fortunately, I have a Soup Maker (get one if you don’t own one already). Get one here on UK Amazon. I knew I could make this easy healthy parsnip soup in less than 30 minutes. So I got to work.
We will be making a healthy easy smoked mackerel flavoured Parsnip soup.
What do we need to make this healthy easy smoked mackerel flavoured parsnip soup?
Ingredients:
Parsnips X 5
Smoked mackerel X 3 fillets
Vegetable stock powder X 2 tbs and half
Black pepper X 2 tbs
Bell pepper (Sweet pepper) X 2
Coriander Powder X 2 tbs
Red Onions X 1
Garlic X 2 cloves
How To Make the Healthy Easy Smoked Mackerel Flavoured Parsnip Soup
>> Slice up your red onions, sweet pepper (bell peppers) and garlic.
>> Peel your parsnips and chop them up to smaller chunks.
>> Chop up your smoked mackerel into smaller chunks too.
>> Chuck the parsnips, smoked mackerel, red onions, bell peppers and garlic into the Soup maker jug.
>> Add the seasoning agents – coriander, black pepper and vegetable stock powder into the mix in the soup maker jug.
>> Pour in 1 and a half cups of water, close the soup maker and turn it on.
>> Select the soup mode you prefer i.e Smooth or Chunky. I prefer smooth any day.
>> Hit the ‘Start’ button and come back 21 minutes later.
>> And voilla, your healthy easy smoked mackerel flavoured parsnip soup is ready.
Pour into your preferred soup bowl and garnish with small pieces of carrot or vegetable herbs like coriander or parsnip.
As for blood sugar suitability of this healthy easy smoked mackerel flavoured parsnip soup, I got a blood glucose reading of 4.7 mmol/l (84.6 mg/dl). Cool!
Suggested further reading:
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Food
By Dr Joe
I have been trying to get this easy healthy creamy broccoli soup pubished on this blog but it kept escaping my mind. I like broccoli and I like to do a lot of dietary stuff with broccoli.
Eat it in any way, shape or form. Broccoli is one of the cruciferous vegetables that you should eat lots of at every opportunity.
Cruciferous vegetables belong to the group of superfoods. Cruciferous vegetables are rich in antioxidants which help fight inflammation and by extension help in cancer prevention.
Broccoli also has Vitamin C that facilitates absorption of Iron.
Let’s not forget too that broccoli is a verified source of vitamin B1, calcium, iron, niacin, magnesium, protein, zinc, and selenium.
So what broccoli soup are we going to make?
We will be making an easy healthy creamy broccoli soup. Good.
And you will need this Soup Maker. I like the simple life, hence I recommend the soup maker. It’s a breeze making soup with the soup maker.
What do we need to make this easy healthy creamy broccoli soup?
Ingredients:
Broccoli X 1
Red Onions X1
Bell peppers (sweet peppers) X 2
Garlic X 2 cloves
Coriander X 2 tbs
Cumin X 1 tbs and half
Single cream X 150 ml
White pepper X 1tbs
Vegetable stock X 3 tbs
Salt
How to make the easy healthy creamy broccoli soup
>> Slice up your broccoli florets into smaller chunks.
>> Slice up your red onions, bell peppers (sweet peppers) and garlic.
>> Toss the red onions, garlic, bell peppers and broccoli pieces into the soup maker jug.
>> Add the seasoning ingredients – cumin, coriander (you may use coriander herbs if you like, even better as you get the coriander punchy flavour), vegetable stock powder and some salt into the contents of the soup maker jug.
>> Add about 1 cup and a quarter of water to the contents in the soup maker.
>> Turn on soup maker, select ‘Smooth’ soup mode unless you want it chunky and hit ‘Start’ button.
21 minutes later, your easy healthy broccoli soup is ready.
>> Now it’s time to cream up the broccoli soup. Pour out the ready soup into a soup bowl and pour in the single cream into the soup in the bowl and stir together.
That’s it. Your easy healthy creamy broccoli soup is ready. Enjoy!
What about blood sugar friendliness of this easy healthy creamy broccoli soup? I got a 1 hour post-meal reading of 4.8 mmol/l (86.4 mg/dl) even though I had mine with 3 slices of seeded bread.
Don’t have a Soup Maker? Get this one here on UK Amazon.
Suggested further reading:
These Critical Foods prevent Chronic Diseases and Stop Inflammation whilst boosting Energy
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Dr. Joe