Chef Robert Lewis and The Spring Edition of Diabetic Living

   

Cook Fresh Live Happy, It's all about the love!

Chef Robert's Newest Cookbook!

SIMPLE AND DELICIOUS RECIPES MADE WITH LOVE!

Forward

As both an endocrinologist and a type 1 diabetic, I know more than just a little about the challenges of managing diabetes. While diet, insulin, and medication to lower blood glucose levels are foundational to the treatment and management of this disease, patient education and the discipline of self-care practices determine lifelong success. If we can manage our diabetes well, we can avoid related complications and live full and healthy lives. One of the challenges for most of us in maintaining a healthy lifestyle is in daily eating; that is where my good friend Robert Lewis comes in!

When Chef Robert told me that he was going to write a cookbook about dishes made with fresh-from-the-garden ingredients, I knew it was going to be something really special and necessary. Chef Robert and I have worked together on numerous occasions in cities across the country at my Taking Control of Your Diabetes (TCOYD) conferences for people with diabetes. At each of these events, speakers share medical facts about diabetes, current research, new medications and management technologies, as well as strategies for success. Chef Robert’s presentations at TCOYD’s events offer cooking tips for healthier dishes and ideas to make food look and taste amazing!

Chef Robert, who is known as “The Happy Diabetic”, takes ordinary ingredients and turns them into something extraordinary. He is “happy” because he has discovered that well-managed diabetes includes eating a wide variety of bountiful, beautiful, and flavorful food. What I love about Robert’s style of cooking is that it is simple and delicious! As a type 2 diabetic himself, Chef Robert lives, breathes, and eats in the world of diabetic health. He is passionate about sharing his recipes and cooking tips with anyone who will listen.

Let’s be honest, it isn’t always easy living with diabetes. Robert is a great example of someone who turns lemons into lemonade… Sugar-free lemonade, of course!

Steven V. Edelman, MD, Founder and Director, TCOYD

Try these recipes from my new book!

Tomatoes, Tomatoes, Tomatoes it's all about the Love!

Tomatoes, Tomatoes, Tomatoes taking the mystery out of the RED!

Tomatoes continue to amaze;  gazpacho is amazing and a great way to eat those wonderful red fruits.

My friend Dean Gold of Dino's, an Italian restaurant/enoteca in Cleveland Park, Washington DC, specializing in local ingredients along with reasonably priced,really good wines is a master of the RED!

Fresh tomato sauce, fried tomatoes are red tomatoes coated in a little cheese and breadcrumbs; then fried crisp.  We add a berry & pickle salsa atop.  If you like fried green tomatoes, you are in for a treat.  Caprese and Pappardelle all'Aglione are two more ways to enjoy summer's bounty.

Ok here we go!

So What's the Deal With San Marzano Tomatoes?

San Marzano tomatoes are the most famous plum tomato to come out of Italy. They are grown in the rich volcanic soil at the base of Mount Vesuvius, which gives them a sweet flavor and low acidity and they are coveted for their firm pulp, deep red color, easy to remove skin and low seed count. In fact while regular round tomatoes usually have four or five locules or seed pockets, plum tomatoes like those from San Marzano have only two.

In San Marzano, the tomato harvest begins in August and runs through September. The crops are very delicate and all the tomatoes are picked by hand at the peak of their ripeness. Because of the close attention to quality, many cooks consider San Marzano tomatoes to be among the best in the world to use in a sauce.

San Marzano Tomato Sauce...of Love! 

A simple but wounderful tomato sauce

Whats in it?

• 1 – 28 ounce can San Marzano tomatoes (whole peeled)
• 1 large onion, cut in half and outer peel removed
• 1 T Olive oil

• 2 teaspoon sugar or splenda 

Optional- Garlic, fresh herbs added in the last few moments.

Lets put it together!

1. Place all the ingredients in a medium sauce pan. Using a spoon press each whole tomato down until it bursts.
2. Place a cover on the pot and bring the sauce to boil for 3 minutes and then reduce the heat to a medium low. Cook the sauce on a low simmer for 45 minutes, stirring once.
3. Spoon the sauce over your favorite pasta.

Tomato varieties...lets get slicing! 

1. "Slicing" or "globe" tomatoes are the usual tomatoes of commerce, used for a wide variety of processing and fresh eating.
2. Beefsteak tomatoes are large tomatoes often used for sandwiches and similar applications. Their kidney-bean shape, thinner skin, and shorter shelf life makes commercial use impractical.
3. Oxheart tomatoes can range in size up to beefsteaks, and are shaped like large strawberries.
4. Plum tomatoes, or paste tomatoes (including pear tomatoes), are bred with a higher solids content for use in tomato sauce andpaste, and are usually oblong.
5. Pear tomatoes are obviously pear-shaped, and are based upon the San Marzano types for a richer gourmet paste.
6. Cherry tomatoes are small and round, often sweet tomatoes generally eaten whole in salads.
7. Grape tomatoes, a more recent introduction, are smaller and oblong, a variation on plum tomatoes, and used in salads.
8. Campari tomatoes are also sweet and noted for their juiciness, low acidity, and lack of mealiness. They are bigger than cherry tomatoes, but are smaller than plum tomatoes.

Grilled Green Tomatoes Caprese

Yield: Makes 8 to 10

Whats in it?

1/4 cup olive oil

1/8 cup white balsamic vinegar

2 garlic cloves, minced

1 tablespoon brown sugar

1/8 teaspoon salt

4 medium-size green tomatoes, cut into 1/4-inch-thick slices (about 2 lb.)

1 (16-oz.) package sliced fresh mozzarella cheese

Kosher salt and freshly ground pepper to taste

1/3 cup thinly sliced fresh basil

 Let's put it together!

1. Combine first 5 ingredients in a large zip-top plastic freezer bag; add tomatoes, seal, and shake gently to coat. Chill 1 hour.

2. Preheat grill to 350° to 400° (medium-high) heat. Remove tomatoes from marinade, reserving marinade. Grill tomatoes, 3 to 4 minutes on each side or until tender and grill marks appear.

3. Arrange alternating slices of warm grilled tomatoes and mozzarella cheese on a large, shallow platter. Drizzle with reserved marinade; season with salt and pepper to taste. Sprinkle with basil

NUTRITION FACTS

Servings: 10

Amount Per Serving

Calories: 210

         Total Fat: 12.72g

         Cholesterol: 24mg

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.

Lets Cook Some Corn!

We were at the Davenport Fright House Farmers Market and the sweet corn was if full harvest. 

I overheard a man say...."I hate it when people strip them all down,"  he was referring to the corn on the cob, of course.

He saw people  pulling back the husks to make sure each ear of corn looked good. He  announced to us corn shoppers that peeking into each ear of corn makes a mess, is unsanitary, and "really just isn't necessary."

I agree...he's right.

Here's some corn on the cob shopping tips we picked up from the the Farmer running the stand: Look for corn with tassels that are brown and sticky to the touch. If the tassels are black or dry, the corn is old. Feel each ear through the husk, without peeling it, to check for even plump kernels.

"But what about bugs?" 

"This is our first batch of the season," the farmer said. He explained that bugs are a bigger problem later in the season. Local corn, available now in the midwest and  New York and New Jersey was planted in March and ready for market in early July. But due to the lack of rain it's later this season.

White and bi-color corn on the cob is available from many vendors and farmers on the side of the road. This years crop is going for around $5.00 per Doz.

1. Knowing how to pick corn

To determine the exact ripeness of an ear, make a vertical slit in the husk near the top of an ear and use your thumbnail to puncture a kernel. The corn is at peak sweetness when the liquid in the kernels is neither watery nor opaque, but translucent.

2. What's the difference in flavor

between white, yellow and bicolored?

•               Taste: Corn has a sweet flavor. There are slight differences in taste between yellow, white and bi-color corn.

Bicolored combines the creamyness of white and the sweetness of yellow.

Peaches and Cream the most common bicolor

How to make the right Selection: pull back the husk and look for corn that has evenly sized kernels without patches of decay.

Lets Cook!

 Roasting

The beauty of roasting is that it is simple and healthy...and not to mention delicious. Remember it’s all about turning ordinary ingredients into something extraordinary! 

Let’s get started....

First, preheat your oven to 425 degrees. Next, cut your vegetables into uniform sizes so they cook evenly. Then, in a large bowl, toss your vegetables in extra virgin olive oil or canola oil. These oils are two of the mono-unsaturated and healthier-choice fats. The oil should give every piece a nice light coating. The Happy Diabetic formula for roasting is 1/2 T. of oil per pound of vegetables. Remember, oil is pure fat and adds 125 calories per tablespoon, so take it easy. 

We want to avoid dry burnt vegetables so be sure to evenly and thoroughly coat each piece.

Season the vegetables with sea salt and fresh ground pepper. You don’t need too much, as you want to allow the flavor of the vegetables to come through. Add in any additional flavor-favorites, such as chopped onions, garlic, or a squeeze of lime. You will want to add your personal touch of love and make each dish your own!

Spread the vegetables out on a baking sheet in one thin layer. Don’t crowd the vegetables. Place the baking sheet in the middle or bottom rack of the oven. Experiment with your oven to find where veggies will cook best. After about 8 to 10 minutes you will start to hear the vegetables sizzle. Take a quick peek and give them a stir. As the baking sheet starts to heat up the roasting magic begins! If you think the veggies are cooking too quickly and look like they are burning, turn the heat down to 400 and check them every 5 to 10 minutes.  

Enjoy!

Grilled Corn Salsa

Grilling it naked, no husk, wash it, dry it and season with salt, pepper and olive oil and char to a light golden color over med heat. 20 min. You can add lime juice, cajon spices can you feel the love?

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.

Roasted Lemon Garlic Shrimp

Calories: 286 Total Fat: 26.51g Total Carbs: 1.65g Dietary Fiber: 0.16g Sugars: 0.05 Protein: 8.55g

Pre heat the oven to 450 degrees. Place the shrimp in a oven proof glass dish or earthen ware dish, Place the shrimp in a single layer. Drizzle the oil on top. Sprinkle it with chopped garlic. Season the shrimp with fresh cracked pepper to taste. Top with the thinly sliced lemon. Bake for about 10-15 min until the shrimp have a pink to lightly golden color. Chop the fresh basil and sprinkle on top of the cooked shrimp

Okoboji Fish Tacos of LOVE

Okoboji Fish Tacos of LOVE

Makes 8 servings

ingredients

2 lb mahi-mahi1/2 cup vegetable oil
3 tbsp lime juice
5 tsp chili powder
1 1/2 tsp ground cumin
1 1/2 tsp ground coriander
1 1/2 tsp minced garlic
8 corn tortillas, 8 inches 
1 cup  PICO

Fresh Limes

Cheese

Cabbage

Cilantro

Lets put it together

Preheat a gas grill to medium-high. If you are using a charcoal grill, build a fire and let it burn down until the coals are glowing red with a moderate coating of white ash. Spread the coals in an even bed. 

Cut the mahi-mahi into 16 equal slices.

Combine the oil, lime juice, chili powder, cumin, coriander, garlic, and salt. Coat the mahi-mahi with the marinade.

Grill the fish on the first side over direct heat until the flesh is firm and well-marked, about 2 minutes. Turn the fish and grill until cooked through, about 1 1/2 to 2 minutes more. Flake the fish and let rest.

Grill the tortillas until they have light grill marks and are heated through, about 15 seconds on the first side. Turn the tortillas and grill them until they just start to bubble, another 15 seconds.

Center pieces of grilled fish on each tortilla, and top with the sliced cabbage and  Pico de Gallo. Add a dollop of tarter sauce mixture, fresh lime, cilantro fold in half, and eat.

The Sauce...

1 jar of Tarter Sauce

1 T. Lime Juice

1 t. garlic

2 T. Ranch Dressing

Black Bean Corn Salsa

Yield: Serves 6

ingredients:

1 (15 ounce) can black beans, rinsed and drained
2 ears sweet corn, cooked and kernels removed from cob
3 green onions, sliced
1-2 cloves garlic, minced
2 large tomatoes, seeded and chopped
1 jalapeño, seeds removed and diced
1/3 cup chopped cilantro
Juice of 1 large lime
Salt and pepper, to taste
Tortilla chips, for dipping

directions:

1. In a large bowl, combine black beans, sweet corn, green onions, garlic, tomatoes, jalapeño, cilantro, and lime juice. Stir and season with salt and pepper. Serve with tortilla chips.

Mr Divabetic Show with Author Kim Boykin & Chef Robert Lewis, Serve, Taste or Trash! Game

Serve, Taste or Trash! Game 

Grilled Green Tomatoes Caprese

Yield: Makes 8 to 10

Ingredients

1/4 cup olive oil

1/8 cup white balsamic vinegar

2 garlic cloves, minced

1 tablespoon brown sugar

1/8 teaspoon salt

4 medium-size green tomatoes, cut into 1/4-inch-thick slices (about 2 lb.)

1 (16-oz.) package sliced fresh mozzarella cheese

Kosher salt and freshly ground pepper to taste

1/3 cup thinly sliced fresh basil

1. Combine first 5 ingredients in a large zip-top plastic freezer bag; add tomatoes, seal, and shake gently to coat. Chill 1 hour.

2. Preheat grill to 350° to 400° (medium-high) heat. Remove tomatoes from marinade, reserving marinade. Grill tomatoes, 3 to 4 minutes on each side or until tender and grill marks appear.

3. Arrange alternating slices of warm grilled tomatoes and mozzarella cheese on a large, shallow platter. Drizzle with reserved marinade; season with salt and pepper to taste. Sprinkle with basil

 Roasted asparagus

2 pounds asparagus, ends trimmed

1 tablespoon olive oil

Kosher salt

Freshly ground black pepper

INSTRUCTIONS

Heat the oven to 425°F

On a baking sheet, limed with foil,toss the asparagus with the olive oil until evenly coated. Arrange in a single layer and season with salt and pepper.

Roast for 10-15 minutes, shake the pan, then roast until just tender when pierced with a knife,

Top with feta and fresh lemon juice.

Roasted purple cauliflower

Ingredients

1 head purple cauliflower

1 organic red bell pepper

1 bunch organic spring onions

5 cloves fresh organic garlic

1 large finger fresh ginger

1/4 tsp dried red pepper

1/3 cup olive oil

Cut the cauliflower into small flowerets and slices. Remove the seeds and slice the red bell pepper lengthwise; cut each slice in half. Slice the white part of the onion diagonally and discard the green parts. Chop the garlic and mince the ginger.

Put the olive oil, toasted sesame oil and the salt in a zip lock plastic bag and mix. Add all the vegetables, garlic and ginger; mix very well. Make sure that all the vegetables are coated in oil; add some oil if necessary.

Line a cookie sheet with tin foil. Very lightly sprinkle the dried red pepper on the bottom of the pan. Spread the vegetables evenly in one layer.

Roast at 425 degrees for about 15 min.

Fruit Ripeness 101

How to tell if a canteloupe is ripe?

Cantaloupe should feel heavier than it looks and smell musky and sweet. Also you should be able to press your thumb in slightly on the bottom and there shouldn't be a lip around the stem.

If it smells over-sweet it's most likely over ripe. You can let a cantaloupe ripen on your counter top if you get one under-ripe

How to tell if pineapple is ripe??

It should be firm, not mushy, but not rock hard either.

The most important thing, however, is smell. An unripe pineapple won't smell like anything. An overripe pineapple will smell vinegary. A ripe pineapple will smell sweet.

You can test if a pineapple is ripe by trying to pluck out one of the leaves near the centre. If it comes out fairly easily then the pineapple is good to go. If it's hard to pluck, it's not yet ripe.

How to tell if strawberries are ripe?

Smell. Really, this is the most reliable way to tell if fruit is ri.pe

Also, if you smell the slightest hint of mold, fermentation, or foulness, you know they may not keep even one night.

Another sign is that a ripe strawberry will be red through and through. A strawberry picked underripe will be white or even slightly greenish at the top. It doesn't taste good then. But this is a negative sign, because not all red strawberries taste good.

Don't ever go by shape. The tastiest sort of strawberries my grandparents grew produced ugly, lumpy strawberries of a light, slightly orange color. They also had a few rows of a sort which produced perfectly conical, deep red strawberries, they looked like an advertisement - but they were hard and dry, and didn't have much aroma. Probably, there are some strawberries which both look and taste good - just don't think that looks or color predict a good strawberry, because they are independent.

How to tell if a Mango is ripe?

I look for a few things...

Color: There are many different varieties of mangos. Some go from green to red. Some end up orange Some start off yellow and end up orange. So once you're familiar with the type of mango you're buying, you can get an idea of what a ripe one looks like.

Smell: A ripe mango will smell sweet. Check near the stem end, the smell should be stronger there. You should smell it and think "mango." Smell is a large part of your taste, so it should be very familiar.

Firmness: Mangos, like peaches will soften as they ripen. Just as it starts to go from firm to soft, it is just about ripe.

Weight: With most fruit you can tell their ripeness by their weight. A riper fruit will be slightly heavier than an unripe

Finally, DO NOT refrigerate if you want them to ripen.

How to tell if a watermelon is ripe?

I don't believe there is a fool-proof way to determine 'ripeness' without taking a slice out of a watermelon. The best you can do is look for certain signs:

Ripe melons have a hollow sound when you tap or slap the outside

Look for the patch where the melon would have been on the ground (called the field spot). If it's a yellow colour its probably ripe. If it's white, it's probably not.

It should feel relatively heavy when lifted

Weird areas on the skin aren't necessarily bad. Insects may have tried to start eating the fruit because it is ripe, but have only marred the surface.

Unfortunately, melons don't continue to ripen once picked, unlike fruits such as apples and bananas, which contain ethylene. As a tip, don't store melons with these kinds of fruit, they may well go 'soggy.'