A HAPPY DIABETIC INTERNATIONAL HANUKKAH

Well it’s that time again, the Jewish holiday of Hanukkah.

So with that said... It's time to eat and celebrate

Carciofi alla Giudia, literally “Jewish Style" Artichokes Robert's way!

1. Trim the outer leaves of each artichoke and the stem to 2 inches long. Using a peeler, peel the stems of each artichoke. In a bowl, combine the artichokes and juice from the lemons. Cover with ice water and allow to sit for 2 hours. Drain well. Using your hands, flatten each artichoke to the shape of a flower.

2. In a large pan, over medium heat, add the olive oil. Add the artichokes, side by side and stem up. Cook the artichokes until tender, turning the artichokes several times for overall browning. Using a wooden spoon, press each artichoke firmly to the bottom of the pan so that the leaves flatten out. Continue to cook for 10 minutes.

3. Carefully sprinkle a little water over the artichokes, this will crisp the artichokes. Continue to cook for 2 minutes.

4. Place the artichokes on a large platter and serve.

Yield: 6 servings

Can you feel the love!

Baked Latkas of LOVE!

OCT 1

You know the problem—the latkas on top are hot, and on the bottom of the pile not-so-hot and soggy. The solution: bake the latkas! Not only do you use less oil and not have to worry about hot oil splatterinsg the pets, but everyone’s latka is done at the same time! Depending on size, anywhere from 9-12 latkas will fit on a traditional cookie sheet, so use 1 or 2 sheets depending upon the number of guests.

Makes 14-18

• Ingredients 2 pounds Yukon Gold potatoes
• 1/2 onion, grated
• 4 eggs, lightly beaten
• 1/4 cup matzoh meal (corn meal works too)
• 3 tbsp extra virgin olive oil
• 1 tbsp kosher or sea salt

Preheat oven to 350.

Grate the potatoes with skin on or off as desired—I like the skins—and put them in a colander. Dip the colander into a bowl of cold water to rinse off the excess starch—this will help the latkas crisp up nicely. Shake and press excess water out, then dump into a clean kitchen towel and pat dry. Drop the potatoes into a clean, dry bowl and mix in the eggs, matzoh meal, extra virgin olive oil, and salt.

When the oven is ready, drop a few drops of olive oil onto the baking sheet(s) and spread it around with your hand. You want just enough to coat the sheet, no extra. Scoop golf ball-sized mounds of potato mix onto your hand, press flat, and lay on baking sheet.

Bake 10 minutes, flip latkes over, and bake five minutes more. You want the first bake to be the crispy one so cook to desired crispiness on the first round; the second is just to cook thru. Have everything ready to go on the table for when your latkas are done. Plate and serve; YEA!!! everyone has a hot one!

Taste for Life:

Recipes for eating and living better from “The Happy Diabetic”

We’re changing the way you eat one recipe at a time.

www.happydiabetic.com

Chef Roberts 3 Ingredient Tomato Sauce of LOVE...

Have you ever been inspired? You know to create something that you are proud to serve?
My childhood buddy Dean Gold and his wife Kay own an awesome spot in the culinary road...

called Dino, an Italian restaurant/enoteca in Cleveland Park, Washington DC, specializing in local ingredients. Ok just to be clear I think I am the Chef of the world...but when it come to Italian cookery Dean and Kay are the bomb!

I’m not a tomato purist. But there are some that are... You know the type: "I won't eat a tomato off season." but for me I'm all about the pure simple joy of a great tomato and all the wonderful things that you can create with them.

And of course, there’s tomato sauce. Let's be honest great ripe tomatoes are hard to come by at times during the winter. Especially in IOWA where I live!

One of the best way to enjoy tomatoes is the sauce... with three simple ingredients: tomatoes, garlic and olive oil.

I know, not exactly earth shattering. Ok lets shatter a little a little CANED PLUM TOMATOES....ok here me out, they are picked at there peek of flavor, easy to use, economical, available everywhere.

Top Chef Fabio Viviani has some secrets about making a great sauce...

1. Slice tomatoes with a very sharp knife to keep in the juices
2. How to refresh overripe tomatoes
3. For sauce, 90% of the time canned is better because it contains more flavor. Use canned variety packed in tomato juice not water.
4. Crush the tomatoes yourself as one of the last steps to maintain deep flavor.
5. Prepare an Italian tomato sauce with olive oil. When the oil starts to turn red in color the sauce is finished cooking.

3 Ingredient Tomato Sauce of LOVE...

INGREDIENTS

6 cloves garlic
5 Tablespoons extra-virgin olive oil
28 oz can of whole plum tomatoes (packed in only tomato juice)
salt and fresh cracked pepper to taste
3-4 leaves fresh basil for garnish

Lets Put it Together...

1. Smash 6 cloves of garlic with the back of a knife. Do not chop or slice

2. Over medium heat, cook garlic in 3 Tbsp. of EVOO until light golden brown, not to brown

3. Add tomatoes and generous pinch of salt and pepper. Do not crush them yet.

4. Cook until thick (about 8 to 10 minutes) and is no longer watery in consistency.

5. Add 2 more Tbsp. more of EVOO, turn to higher heat.

6. Crush tomatoes with the back of a wooden spoon. Do not crush them to much.

Cook until the oil turns red. This will tell you the sauce is done!

The sauce can be used with any pasta, fish, vegetables; or topped on crusty bread breads and pizza crusts

Taste for Life:

Recipes for eating and living better from “The Happy Diabetic”

We’re changing the way you eat one recipe at a time.

www.happydiabetic.com

Healthy Candy Bars...What the? No wait Angell Bars Organic Candy Bars to the rescue.

Hi friends,

I don't know about you but when it comes to a treat like a diabetic friendly candy like snack it's buyer beware.

From funky sweeteners to highly processed ingredients tread lightly.

When you see a "diabetic" friendly SUGAR FREE anything, look at the label.

Many sugar free food contain some of the most bazar ingredients found on the planet.

The fact is many sugar free candy like foods are higher in carbs then a non sugar free snack.

What do you think, are you eating snacks like this??

MALTITOL; COCOA BUTTER; CHOCOLATE*; POLYDEXTROSE; CREAM (MILK)*; POLYGLUCITOL; MILK FAT; CONTAINS 2% OR LESS OF: CALCIUM CARBONATE; COCOA PROCESSED WITH ALKALI*; MALTODEXTRIN*; SODIUM CASEINATE (MILK) MALTITOL; COCOA BUTTER; CHOCOLATE*; POLYDEXTROSE; CREAM (MILK)*; POLYGLUCITOL; MILK FAT; CONTAINS 2% OR LESS OF: CALCIUM CARBONATE; COCOA PROCESSED WITH ALKALI*; MALTODEXTRIN*; SODIUM CASEINATE (MILK) MALTITOL; COCOA BUTTER; CHOCOLATE*; POLYDEXTROSE; CREAM (MILK)*; POLYGLUCITOL; MILK FAT; CONTAINS 2% OR LESS OF: CALCIUM CARBONATE; COCOA PROCESSED WITH ALKALI*; MALTODEXTRIN*; SODIUM CASEINATE (MILK) ; SOY LECITHIN; NATURAL AND ARTIFICIAL FLAVOR; PGPR, EMULSIFIER *ADDS A NEGLIGIBLE AMOUNT OF SUGAR ; SOY LECITHIN; NATURAL AND ARTIFICIAL FLAVOR; PGPR, EMULSIFIER *ADDS A NEGLIGIBLE AMOUNT OF SUGAR ; SOY LECITHIN; NATURAL AND ARTIFICIAL FLAVOR; PGPR, EMULSIFIER *ADDS A NEGLIGIBLE AMOUNT OF SUGAR

Make no mistake when it comes to eating I like to say "it's all about the balance"

So I though I would look at one snack-e-snack called,

Angell Bars Organic Candy Bars

The Owners Christopher and Suzanne Angell say...

We wanted to create a great tasting organic candy bar that was healthier for you and better for the planet. Made with Fair Trade Certified(®) and great organic ingredients, Angell bars are naturally good and divinely delicious!

They like to say...

Ok my # 1 pick for many reasons, it's the Angell Bars.

The Angell bar was creamy and well made. Simple and clean ingredients no artificial flavors and nasty chemical colors and preservatives. You have to try it

Here a little bit about the Co.

Founded	2008
About	Candy Bars Without Compromise. We love candy bars, but not corn syrup or artificial flavors. We created Angell Bars, the first Fair Trade Certified® organic candy bars, so everyone can enjoy a candy bar without compromising their values.

Company Overview	We make delicious Fair Trade Certified® Organic Candy Bars
Mission	We've always loved candy bars but wanted them to be better for people and the planet. We created Angell bars, from delicious organic and Fair Trade Certified® ingredients, so that everyone could enjoy an all-natural candy bar without compromising their values. -Christopher + Suzanne Angell
Products	Dark Angell (Dark Chocolate with Rich Cocoa and Almond Center), Angell Crisp (Milk Chocolate with Crispy Creamy Chocolate Center) and Snow Angell (White Chocolate with Sweet and Creamy Coconut Center)

Website

http://www.angellbar.com http://www.facebook.com/angellbars\ http://twitter.com/#!/organiccandybar You can see that the ingredient list is clean,natural and pure. Would you like to eat this... Ingredients: Organic dark chocolate* (organic chocolate*, organic cane sugar *, organic cocoa butter*, organic soy lecithin (an emulsifier), organic natural vanilla), organic tapioca syrup, organic oats, organic dry roasted almonds, organic dutch cocoa powder (processed with potassium carbonate), sea salt, organic almond extract. *Fair Trade CertifiedTM. Nutrition Facts: Serv. size: 1 bar (37g) Amount per serving: Calories 180, Fat Cal. 80, Total Fat 9g (14%DV), Sat. Fat 4.5g (22%DV), Trans Fat 0g, Cholest. 0mg (0%DV), Sodium 30mg (1%DV), Total Carb. 23g (8%DV), Dietary Fiber 3g (12%DV), Sugars 16g, Protein 3g, Vitamin A (0%DV) Vitamin C (0%DV) Calcium (2%DV) Iron (90%DV). Percent Daily Values (DV) based on a 2,000 calorie diet. Or this...

MALTITOL; COCOA BUTTER; CHOCOLATE*; POLYDEXTROSE; CREAM (MILK)*; POLYGLUCITOL; MILK FAT; CONTAINS 2% OR LESS OF: CALCIUM CARBONATE; COCOA PROCESSED WITH ALKALI*; MALTODEXTRIN*; SODIUM CASEINATE (MILK) MALTITOL; COCOA BUTTER; CHOCOLATE*; POLYDEXTROSE; CREAM (MILK)*; POLYGLUCITOL; MILK FAT; CONTAINS 2% OR LESS OF: CALCIUM CARBONATE; COCOA PROCESSED WITH ALKALI*; MALTODEXTRIN*; SODIUM CASEINATE (MILK) MALTITOL; COCOA BUTTER; CHOCOLATE*; POLYDEXTROSE; CREAM (MILK)*; POLYGLUCITOL; MILK FAT; CONTAINS 2% OR LESS OF: CALCIUM CARBONATE; COCOA PROCESSED WITH ALKALI*; MALTODEXTRIN*; SODIUM CASEINATE (MILK) ; SOY LECITHIN; NATURAL AND ARTIFICIAL FLAVOR; PGPR, EMULSIFIER *ADDS A NEGLIGIBLE AMOUNT OF SUGAR ; SOY LECITHIN; NATURAL AND ARTIFICIAL FLAVOR; PGPR, EMULSIFIER *ADDS A NEGLIGIBLE AMOUNT OF SUGAR ; SOY LECITHIN; NATURAL AND ARTIFICIAL FLAVOR; PGPR, EMULSIFIER *ADDS A NEGLIGIBLE AMOUNT OF SUGAR Can you feel the LOVE... I can

Chef Robert Lewis The Happy Diabetic

Taste for Life:

Recipes for eating and living better from “The Happy Diabetic”

We’re changing the way you eat one recipe at a time.

www.happydiabetic.com

Flamingo Resort and Spa Santa Rosa

OK Let's cook!

To eat is a necessity, but to eat intelligently is an art. – Duc Fransois de La Rochefoucauld

Chia Crusted ‘Ahi’ Tuna
Coated with ‘Chia Seeds’ Pan Seared ‘rare’ , Drizzled with Cilantro Oil
Served sliced on a bed of lightly sautéed fresh Spinach, Steamed Brown Rice, Steamed Broccolini & Organic Baby Vegetables

Chia Crusted ‘Ahi’ Tuna

Grilled Asparagus and Roasted Baby Portabellinis Brushed with Olive Oil and Lightly Grilled Over an Open Flame, Stacked with Local ‘MayTag’ Blue Cheese

Caramelized Salmon with Fruit Salsa
‘Splenda’ dusted, pan seared, Balsamic Glaze, Served with our freshly made Mango Pico De Gallo Grilled Citrus Asparagus & Roasted Red Skin Potatoes

Jumbo Tiger Prawns (4) Lightly sautéed with garlic & ‘Extra Virgin’ Olive Oil, Bedded on freshly sliced Organic Tomatoes. Low-Fat Feta Cheese crumbles, fresh Basil, and Cracked Black Pepper Served with a wedge of Lime.

The GREENS

Power Greens Flavor & Nutrition Guide
This is the abridged version. If I included every green I could think of and all the nutrient goodness, this post would be a mile long. What’s your favorite power green and how do you like to serve it? Add it to the list in the comment section.

Swiss chard
Chard has a slightly bitter taste, so when I use it raw in smoothies I add something sweet like a Fuji apple to counterbalance the bitterness. It also has a very salty taste to me when pulverized in my VitaMix, so I like cinnamon mixed in. One cup of chard is off-the-charts high in vitamin K, A and C, along with a host of other botanical wonders. All for a measly 35 calories.

Spinach
Spinach is mild, slightly bitter and versatile. It’s a good power green to add to kid-friendly smoothies as it’s fairly easy to hide if you add a pear or ripe banana and a little goat yogurt into the mix. Speaking of vitamins K and A, one cup of spinach has 1110% (K) and 377% (A) of the recommended daily values. Add in the high concentration of folate, iron, vitamin C, potassium, etc. and there’s a lot of bang for your 41-calorie-buck in a cup of spinach.

Kale
Kale is a little confusing. It has a mildly bitter taste, but it can also taste slightly sweet. It’s hearty (and hardy) and full of volume, if that makes sense. The power green nutrition profiles just keep getting better. One 36-calorie cup of kale gives you almost 200% of the daily value of vitamin A, close to 100% of vitamin C and a whopping 1328% of vitamin K. It even contains a jolt of omega 3 fatty acids.

Mustard Greens
Swiss chard tastes salty and mustard greens have a strong, peppery taste. If you use these in a smoothie, mix a small amount in with some lighter greens like romaine lettuce or spinach. Warning: don’t use raw arugula and mustard greens together! Whoa, that makes for an intense smoothie with a peppery kick. You get the idea on the nutrition part. Most leafy greens are ridiculously high in all kinds of powerful nutrients and mustard greens are no exception.

Turnip Greens
I’ll admit, not my favorite. Especially raw, turnip greens have a intense and bitter taste. They’re very high in plant-based calcium, which may account for the bitter bite. Only 26 calories per cup, they’re worth adding to your arsenal of power greens, but go easy on them and mix them in with some milder vegetables and sweeter fruits to mask the bitterness. Turnip greens are great sautéed lightly in a little broth.

Collard Greens
Aside from the “rubber glove” texture of collard greens, I like these greens for their mild and somewhat smoky flavor. They’re absolutely wonderful blanched quickly, cooled, dried and used as a wrap for chicken salad. You can also add some chopped collard greens to smoothies, but do it in small doses to see how you like them.

Romaine Lettuce
Mild, crisp and somewhat sweet. I love Romaine. This is a perfect “beginner” green and blends in well with other veggies and fruit for a nice mellow smoothie. It’s perfect raw, but I’ve also lightly sautéed lettuce before and it tastes great. Romaine is the low calorie winner at 15 calories for 2 cups and while it’s not the power-house that kale or Swiss chard is, it’s a rich source of plant nutrients.

Arugula
Arugula, also called rocket or Italian cress, is a touch spicy with a hint of mustard. It’s best mixed in with some milder greens for a salad as it tastes bitter by itself. It can also be used in small doses in smoothies and is wonderful sautéed or thrown into a soup at the last minute. I like it on pizza with olives and sliced tomatoes. Like the rest of these greens, arugula is very low in calories, high in antioxidants, is low glycemic, anti-inflammatory and even has a little protein, calcium and iron.

Tatsoi
Tatsoi is part of the bok choy family and although it’s slightly bitter (not bad), it’s excellent in a tossed salad, lightly sautéed or as part of a green smoothie mix. Because of it’s dark green leaves, like the rest of these, it’s rich in antioxidants and is even a good source of calcium and iron. Sauté it with some onions and garlic and serve it with brown rice. It makes for a wonderful “Buddha bowl.”

Frisée
Frisée is that curly, lighter green lettuce that is often added to mixed salad greens. It’s not as hardy as kale, spinach and the other more intense greens. It will even wilt if you put vinegar on it, so wait until the last minute to dress your salads if frisée is part of the mix. It has a mild, very slight peppery taste with a nutty hint to it. It pairs well with bananas and berries in a smoothie (I’m sounding like a leaf sommelier). For a delicious summer salad, try a bed of frisée topped with roasted and sliced beets, pecans, crumbled goat cheese and a drizzle of vinaigrette.

Taste for Life:

Recipes for eating and living better from “The Happy Diabetic”

We’re changing the way you eat one recipe at a time.

www.happydiabetic.com