Change your food, change your life.
Yes, it may be as simple as that. We all know that many of us are prediabetic because of our food choices.
Together, let’s share recipes that are common and healthy. Let’s learn from each other—life is much easier that way, don’t you think?
Note: Before making any changes to your diet, talk with your healthcare provider and a nutritionist/dietitian to discover what will work for you.
T = tablespoon
t = teaspoon
EVOO = extra virgin olive oil
c = cup
Cabbage and Sausage
20 minutes to prep and serve
1 head of cabbage, chopped into small strips or pieces
1 onion, diced (optional)
2 bell peppers, diced (optional)
4 to 5 large links or about 1.5 lbs of precooked sausage sliced into rounds. Kielbasa, smoked chicken and apple, whatever sausage you want, as long as it’s precooked.
6 T olive oil, or 3 T olive oil and 3 T butter
Salt and pepper to taste
Strip the outer wilted leaves off the cabbage head. Rinse and dry the cabbage. With a large knife, cut the head of cabbage in half, starting from the base. Cut each half in half, ending up with four pieces.
Cut away the hard core and ribs, then chop the cabbage into smaller pieces or small strips.
Put the oil and butter in a large skillet over medium high heat. Add the onion and peppers, if you’re using them, and cook for about 10 minutes, then add the sausage and cabbage. Note: cabbage wilts. If it seems that you have too much cabbage, put as much in as you can and stir for a few minutes until it’s wilted and you have more room to add the rest.
Add salt and pepper, maybe ½ t of each while cooking. When the cabbage is looking lovely and wilted and has brown bits, and the sausage is properly browned, do a final taste for seasoning. Add more if needed.
Try sliced melon on the side, to cut some of the richness of this dish.
Roasted Chicken and Root Vegetables
1.5 hours prep and serve (about an hour of that is cooking time)
1 whole chicken, pat dry inside and out, and leave naked on a plate in your refrigerator overnight. This will dry it out and help it crisp up in the oven. Remove chicken from the refrigerator and let it rest at room temperature 30 minutes to an hour before cooking.
4 lbs of any combination of root vegetables including sweet potatoes, parsnips, rutabaga, carrots, onions, turnips, beets, whatever. Rough chop them all to the same size, about 1.5” chunks.
½ c EVOO and more if needed
2 T minced garlic
2 t dried thyme
3 t dried rosemary
Salt and pepper to taste
Preheat oven to 450°F. Whisk ½ c EVOO, garlic, thyme, rosemary and salt and pepper together in a bowl. Change the seasonings to your preference, if you like.
Spread the chunks of root vegetables on the bottom of a large roasting pan and coat with some of the oil mix, tossing to ensure they’re all happily oiled.
Place chicken (now at room temperature) breast side up in the middle of the pan, on top of some of the veggies. Gently work your fingers between the skin and the breast meat, and with a spoon or baster, pour a bit of the oil mix into the openings. You’ll be surprised how much of your hand will fit in the space, but go easy and don’t rip the skin.
Also rub all over the outside of the chicken with the oil mix.
If you don’t have enough of the oil mix, whisk up a bit more and finish coating the chicken.
Place pan in the oven uncovered and roast for 20 minutes. Turn the oven down to 400°F and continue cooking for about 45 minutes, until a thermometer inserted between the thigh and drumstick, but not touching bone, reads 160°F-165°F, and when poked with a knife, the juices in that area run clear. If chicken is done, remove it from the pan and set it on a platter, tented with foil.
If the vegetables under the chicken are not done, leave them in the pan and put it back in the oven while the chicken rests. Check the veggies after 10-15 minutes, they should be tender.
Carve the chicken and serve alongside the veggies.
Pour the pan juices into a bowl or gravy boat and set on the table, along with the chicken and veggies.