Book Review: The Paleo Diabetes Diet Solution

paleo_diabetes_diet_solution

A number of years ago, around the time that I first published my book, I met Lisa Cantkier, a generous, warm, and all around kind-hearted woman, who was at the time getting ready to launch GlutenFreeFind.com. We took years to actually cross paths in person, but would nevertheless grew into good friends.

So when Lisa told me she was co-authoring a new book with Jill Hillhouse, I was thrilled! I received an advance copy of their beautifully photographed and concisely written book and am so happy to share a few tidbits and a delicious recipe from the book with you today.

The Paleo Diabetes Diet Solution is an accessible and simple guide for anyone who is living with Type 2 Diabetes, and looking for resources to help manage their blood sugar through healthy dietary choices.

Millions of people are living with diabetes, and many experts believe that the regular consumption of packaged and processed foods is the leading cause of diabetes and other chronic diseases. A paleo diet is far from a magic bullet, but recent research suggests that it can help manage the disease and lower the risk of developing type 2 diabetes.

The foundation of the paleo diet is fresh, unprocessed grass-fed meat, whole fruit, vegetables, seeds and nuts. It’s a nutrient-dense, low-carb, fiber‐rich diet high in vitamins and minerals.

In this new book, you’ll not only find 125 delicious recipes, but also a complete 30 day meal plan to help get you started on a new routine. And just to whet your appetite, I’ve included a recipe from the book below. Enjoy!!

Kale and Sweet Potato Sauté
From The Paleo Diabetes Diet Solutionpage 161

kaleandsweetpotatosautepaleodiabetes_0

The sweet taste of sweet potatoes, the heartiness of kale, and the spice of chili and cumin combine for a delicious side dish that is perfect with grilled chicken, lamb or beef, or with Almond-Crusted Salmon (page 185). If there is any left over, top it with some fried or scrambled eggs for a breakfast hash that will keep you going all morning.

Tip

If the sweet potato cubes are larger than 1⁄2 inch (1 cm), they may take longer to cook.

2 tbsp extra virgin olive oil (approx.), divided
1-1⁄2 lbs sweet potatoes (2 medium), peeled and cut into 1⁄2-inch (1 cm) cubes
4-1⁄2 tsp ground cumin, divided
3 tsp chili powder, divided
3⁄4 tsp sea salt (approx.), divided
2 cloves garlic, minced
1 bunch curly or Lacinato kale (about 10 oz/300 g), center ribs and tough
stems removed, leaves shredded
1 tbsp filtered water
Freshly ground black pepper (optional)

1. In a large skillet, heat 1 tbsp (15 mL) oil over medium heat. Add sweet potatoes and cook, stirring occasionally, for about 5 minutes or until starting to soften. Stir in 1 tsp (5 mL) cumin, 2 tsp (10 mL) chili powder and 1⁄2 tsp (2 mL) salt. Add more oil if the pan seems dry. Cook, stirring occasionally, for 8 to 10 minutes or until sweet potatoes are golden brown and tender. Transfer sweet potatoes to a bowl.

2. In the same skillet, heat the remaining 1 tbsp (15 mL) oil and garlic over medium heat. When the garlic starts to sizzle (do not let it brown), add kale, a little at a time, until it all fits in the pan. Turn kale with tongs to coat with oil. Add the remaining cumin, chili powder and salt. Stir in water and cook for about 5 minutes or until kale is wilted and tender.

3. Return sweet potatoes to the pan and toss together. Cook for about 2 minutes or until heated through. Taste and adjust seasoning with salt and pepper as desired. Serve hot.

Makes 4 servings

Recipe and image courtesy of The Paleo Diabetes Diet Solution by Jill Hillhouse and Lisa Cantkier © 2016 www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
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Product Review: Delicious Gluten-Free Bakery, Baked2GO, is a winner!

Baked2GO

I was recently sent a box full of delicious gluten-free treats from Baked2GO, a gluten-free bakery based in Montreal. As you can see, I received a wide sampling of breads, bagels, croissants, Madeleines and brownies.

On taste and texture, these products really hit the mark. To put everything to the test, I refrigerated all the cookie items and froze all the bread items once they arrived at my house. Over the next couple weeks, I would dip into a new product to sample it and see how well it fared in storage.

One of my favourite items is the bagel (4 for $4.95). I admit, I ate one of these fresh out of the bag (ok… so I didn’t freeze ALL of them right away!) and it was soft and didn’t crumble one bit. The others went from freezer to toaster oven on a 300F for a couple minutes, and they were just as fresh as the first.

I generally treat breads as a side to my main dish, and this certainly gave a nice finishing touch to my baked trout over a bed of organic onions and fennel.

Baked trout with organic onions and fennel

 

On the science and nutrition front, it was refreshing to see many more wholesome ingredients included in all their products, including organic brown rice flour, buckwheat flour, psyllium (for added fibre and binding qualities), chickpea flour (also another great binding ingredient for gluten-free baking) and more. The sugar load is generally quite low on all the savoury breads, with the highest sugar load (11g) on the brownie. As with all prepared foods, they are best enjoyed in moderation and as part of a balanced meal, with treats enjoyed on the rare special occasion.

But for those times where you want to add that crunchy and soft texture of bread to a meal, Baked2GO is definitely a great choice. The bakery has a strict allergen policy for gluten, tree nuts, peanuts an sesame, and also helps consumers choose wisely with high protein, sugar-free and gluten-free options.

While the bakery is located in Montreal, shipping is only 25 cents anywhere in Ontario and Quebec on orders over $39. Visit bakedtogo.ca to discover it for yourself!

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How to Cook the Perfect Gluten-Free Pasta

Chef Higgins at George Brown College

Chef Higgins lays out a delicious gluten-free tasting at George Brown College for Catelli Gluten-Free pasta

The celebration continues! If you haven’t entered my contest for your chance to WIN a 1-year supply (60 boxes) of Catelli Gluten-Free Macaronithe link is here!! Contest closes June 27/14 and is open to Canadian residents (except Quebec).

In honour of this very generous giveaway from Catelli, I’m sharing some great tips I recently got from Chef John Higgins, director at George Brown College, on how to prepare the perfect gluten-free pasta. I have gone through many, many packages of gluten-free pastas trying to figure out what works (i.e. how to avoid the sticky, gummy, mushy mess that can happen when you don’t do things quite right). So I hope you’ll find the tips below helpful :)

1. Pasta should be cooked according to the directions on the box. For recipes that require the pasta to be cooked in sauce, however, cook only until an al dente, drain, and finish the pasta for the last couple minutes in the sauce. This will help keep your pasta from going gummy and mushy from over-cooking, will help get the sauce hot and nicely incorporated into your pasta, and will help you avoid the dreaded “cold rinse”. When finishing in sauce, cut one to two minutes off the cooking time on the package.

2. When cooking pasta, use a large pot. You will need one quart of water to approximately 100 grams of pasta. Using a large pot will give the pasta room to boil and not stick together.

3. Over-seasoning the water with salt – bringing it almost to the taste of the sea – will substantially enhance the flavour profile of the dish. As a rule of thumb, use 10 grams of salt for one litre of water and 100 grams of pasta. (I recommend using sea salt; and note that this step is optional.)

4. Never add oil to the water when cooking pasta. It does not keep it from sticking together. Do you ever find a big pool of sauce at the bottom of your bowl after you just finished eating pasta that had no sauce actually on it? That’s because oil creates a coating that prevents the sauce from adhering to the pasta. You want your pasta to soak up the sauce, not repel it!

5. Always stir the pasta for about 45 seconds after adding it to boiling water. Then, stir occasionally as the cooking process continues, especially during the first three minutes, as that’s when the pasta can stick together.

6. To test if the pasta is ready, bite into a noodle. If the external noodle is soft and yellow in colour (indicating doneness) and the core is a chalky white colour (indicating that it is a little underdone), the pasta is ready to be removed from the water.

7. Never rinse pasta after cooking, as it’s important to retain the starch to enable the sauce to coat.

8. When making a pasta dish, think about the harmony of taste, texture and balance between noodle and sauce. Thin pasta strips, for example, work best with a classic tomato, seafood or pesto sauce. Thicker pasta cuts, such as fettuccine, are wonderful for a cheese or cream-based sauce. Filled pasta is ideal with a light tomato broth or cream sauce.

9. Use herbs generously for added flavour. When using parsley – the most used herb in the Italian kitchen – don’t chop it, but rather, slice it with a sharp knife. If you see a green stain when you cut herbs, that means your knife is not sharp and you are losing flavour to your cutting board. For basil, another popular pasta-enhancing herb, tear the leaves rather than chop them to avoid bruising the herb. Always add herbs to the pasta at the last minute to retain their vibrant colour and natural flavour. To keep stored herbs fresher and longer, wrap them in a lightly-moistened paper towel, then place in a Ziploc bag in the fridge.

 

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