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Comment by Cuffy on October 2, 2011 at 11:52am

Hello all. I've just joined and haven't had time to look through the discussions. here's an email I sent to a friend this week. My problem (not much of a cook) is creating a daily staple (and healthy) cooking routine that once started can roll on, and doesn't have to be complicated or dull. Here's what I've started experimenting with, from South Indian cooking (also plan to start baking my own bread). Some of these spices may have to be mail-ordered but they do last:
"Yesterday I used the mixed vegetable poriyal recipe as a base (ignoring the actual vegetables called for and using the dutch oven--remember that Vairavan/Marquardt were insistent on not being precise about recipe details, be bold!). I looked for a recipe that only required one pot (7 qt dutch oven). I had on hand, kale, shallots, yellow squash, canned corn, canned black beans, canned diced tomatoes, sweet potatoes, some tomato sauce. I happened to have all the spices, but remember that V/M insisted on not worrying if you were missing something. You could experiment with lesser amounts and differing combinations of the spices. And meat can be worked into this recipe. By the way there's a spice list (and her cookbooks) at Vairavan's site, http://www.curryonwheels.com/spice.html) Now I have more than one meal (even breakfast), alongside this I can add a good bread and/or protein source.:

3 tbs canola oil (I use olive)
2 or 3 slivers cinnamon stick
1 dry bay leaf crumbled
1 tsp black mustard seeds
2 tsp urad dal
1/2 c chopped onion
1/2 c finely chopped tomato
1/4 tsp turmeric
1 c peeled and cubed idaho potato (or other veggie)
1 pkg 16 oz frozen baby lima beans (2 cps) (or other veggie)
1 c tomato sauce
1/4 c peeled and thinly slice beets (or other veggie)
1/4 c brussels sprouts quartered (or other veggie)
1/2 tsp cayenne pepper
1 tsp cumin
1 tsp salt
2 tbsp unsweetened coconut powder

1. Heat oil in a cast-iron skillet (or dutch oven), medium heat. When hot (not smoking) add cinnamon sticks, bay leaf, mustard seeds, urad dal. Cover, heat til mustard seeds pop and urad dal is golden brown (30 seconds).

2. Add onion, tomato. Stir, cook briefly. Add turmeric, mix well.

3. Add potato, lima beans, stir well w/ seasonings a few minutes. Stir in tomato sauce.

4. Add beets, brussels sprouts. Stir well.

5. Add cayenne, cumin, salt. Blend well w/ veggies. Cook, covered, medium heat til veggies tender.

6. Add 1 c warm water (to keep veggies sticking). Blend carefully.

7. Add coconut powder. Stir briefly, immediately remove from heat.

Now here's the Masoor Dal Vegetable Sambhar:

1/4 c massor dal
1/2 tsp turmeric
1 c peeled, sliced idaho potato
1/4 c chopped tomato
1 tsp sambhar powder
1 tsp salt
1/4 c chopped fresh coriander
1/2 c chopped bell pepper
1/2 c tomato sauce

1. In med sauce pan bring 2 c water to boil, add masoor dal + 1/4 tsp turmeric. Cook uncovered med-low heat until dal soft (15 m). If water evaporates, add another 1/2 c, cook til dal creamy.

2. After dal cooked, add potato, tomato, remaining 1/4 tsp turmeric.

3. Add sambhar powder, salt, coriander, + 2 c warm water. Cook med-low covered til potatos tender.

4. When potato almost cooked, add bell pepper, tomato sauce. Let simmer a few more minutes till bell pepper cooked to desired doneness.

Variation: to enhance flavor, heat 1 tbs oil in butter warmer, when hot (not smoking) add 2 to 4 curry leaves, 1/4 tsp asafoetida powder, 1 red chili pepper, 1 tsp mustard seeds, 1 tsp urad dal. Cover, heat til seeds pop, urad dal turns golden brown (30 s). Add to sambhar, let simmer over low heat for 2 m before serving."

Comment by Joe Dennis on August 30, 2011 at 10:38am

Flax seed meal is good source of soluble fiber which also offers health benefits as well as omega3 oil . Soluble fiber can help regulate BG ,lower cholesterol and triglycerites. Sounds like Flax seed is a good friend for a diabetic.

Comment by Rose on August 29, 2011 at 8:24am

Kristin & Joe, thanks for the information.

Comment by Joe Dennis on August 28, 2011 at 12:50pm

I read not too long ago that Omega 3 with tommato products will increase the health benefits of both .Omega 3 oil in tommato juice can reduce the levels of homocystene which is a risk factor for heart disease. Omega 3 increase the potancy of lycopene. Both together geive DNA protection from damage. Flax seed oil , fish oil and walnut oil are good source of omega3 oil .Walnut oil work well in salads and works well inhigh temp. cooking such as frying. (flax seed oil should never be heated to high temps.)

Comment by Joe Dennis on August 28, 2011 at 12:26pm

Flax seed oil is a good source of Omega3 and other essential fat acids. however, Flax seed oil can go rancid very fast. It is always best to find a source that has a quick turn over of stock. Once the bottle is opened it must be kept in the Frig.
I feel that flax seed meal is better on several accounts. I grind seed fresh in a coffee mill. Flax seed meal can replace some of the eggs in receipes . Flax seed are also a good source of fiber .Which the fiber help regulate BG.

Comment by Kristin on August 28, 2011 at 6:09am

Also here is a flax recipe posted by Libby in another discussion. And here is a discussion with more ideas

Comment by Kristin on August 28, 2011 at 6:06am

I either mix flaxseed meal into plan yogurt (with sweetner or berries) or I make a microwave chocolate "cake" out of it. Click here for the recipe. There are also lots of flax muffin recipes -- if you google them. I haven't tried those.

I actually like the flavor of flax meal, which is why I was surprised that I didn't like the flavor.

I have read that flax is healthy for all (diabetics included), but for some people it causes strange hormonal reactions (I haven't experienced that -- just another member told me about it).

Comment by Rose on August 28, 2011 at 5:17am

Hi Kristin, thanks for your feedback. Yes, I have recently tried it. I agree with you it has a strong flavour, but I only take a teaspoon once a day, usually with food to get rid of the after taste. :) BTW, what is the flxseed meal comprise of & how do you take it, cook with other food or take it plain?

Comment by Kristin on August 28, 2011 at 4:30am

I tried using flaxseed oil on salads etc, but it has a really strong flavor, which I do not like at all! Have you tasted it?

I eat flaxseed meal instead and love that.

Comment by Rose on August 28, 2011 at 2:31am

Hi, I just join this group. I have been diagnosed with HB1ac 6.3. I heard that flaxseed oil is good. But I am not sure whether it is good for a diabetic?

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