Diabetic Super Foods

The diabetic meal plan is simply being careful what you eat. But there are some diabetic super foods that really help us. On my radio program, I recently spoke with Michelle Walsh, registered dietitian with Madonna Fit for Work, about these foods. They aren’t just for diabetics. These foods should be part of everyone’s healthy diet.

Beans. July is National Bean Month, so it’s a great time to remind everyone that beans are so good for us. They’re full of fiber and protein, and they’re very economical. I always keep both dried and canned beans in my pantry. If I use canned beans, I simply rinse them first to get rid of the sodium. The mild flavor of black beans works well in so many different recipes. Look for my recipe for Red Stag Bourbon Baked Beans in the recipe section of this blog.

Dark Green Leafy Vegetables are packed with vitamins. If you’re not a fan of dark green leafy vegetables, Michelle suggested that you try baby spinach, which has a milder flavor, or start by mixing the dark greens with iceberg lettuce. A nice light dressing is wonderful, but watch the fats in your dressing. It always shocks me how much fat there is in some kinds of dressing. A little rice wine vinegar or lemon juice can add a lot to your salad. You can also substitute canned or frozen fruits for dressing. Try adding a can of mandarin oranges or fresh clementines when they’re in season.

Sweet Potatoes are full of vitamin A, and there are so many ways to fix them. They caramelize beautifully, so I love putting them on the grill sliced with just a light spritz of oil. You can also mix them with bananas, which make an excellent natural sweetener. A baked sweet potato makes a great side dish to a meal.

Berries are a nutritious--and delicious--super food. It’s a shame not to take advantages of berries when they’re in season, and frozen berries are economical as well. Blueberries freeze easily, and frozen grapes are like little Popsicles from heaven. Make sure you freeze the purple grapes, as the green ones don’t freeze as well.

Whole grains. If you don’t use whole grains now, try baby steps to get your family used to them. Substitute whole wheat flour for a portion of white flour in a recipe. Popcorn is a great whole grain to start with. Use the 100 calorie microwave packs to keep your consumption down.

For more recipe ideas, see www.eatright.org

Judy ala Carte Radio Shows for the week of July 26-30

Listen to my show at 10:00 a.m. Central Time on KFOR 1240-AM or http://www.kfor1240.com/

Monday… Who is the next person eliminated on "The Next Food Network Star"? That person is around the table with Judy this morning talking about their experiences and where they go from here.

Tuesday…Susie Fogelson, Senior VP of Marketing and Judge on "The Next Food Network Star," will be around to table to talk with Judy about Episode 8 coming up and her favorite moments to date on "The Next Food Network Star."

Wednesday…Billene and JR Hollenbeck are around the table with Judy talking about the advantages of local foods and some recipes for summer foods, as well as tips on using the grill.

Thursday…Jane Reason from NE Pork Producers and Lyn Reuter from the Nebraska Edible Beans. Judy, Lyn, and Jane talk about the wonders of pork and beans with recipes and cooking ideas.

Friday…Michael Welch RD will be around the table answering your question about how to stay at your optimum health, maintain weight, and enjoy our life to the fullest.

Pancho Villa Mexican Grill: A Love Story

Here’s a love story: Eli, born in Mexico, works as a chef. He comes to the United States and goes to work at a restaurant in California. There he meets Lisa, the daughter of the restaurant owner, and they fall in love, get married and work together. Both are incredible chefs. They come to Lincoln with their four children and open up Pancho Villa Mexican Grill on the north side of town.

They opened about a month ago, and people have been telling me about this restaurant. Once I went there I found out why. Their food was to die for – authentic, absolutely incredible, everything from scratch. The only canned items they have are caned whole tomatoes. All the sauces tasted so fresh.

When I visit a new restaurant, I try to get combination plates to get an idea of the different flavors. On all their tacos, burritos, or enchiladas, they have a choice of meat: two kinds of beef, pork in green sauce, chicken in red sauce, grilled chicken, Mexican style BBQ pork, or grilled steak (carne asada).

I was in heaven. It’s one of those little hideaway places that I love discovering. They’re at 5800 Cornhusker, in the Mercantile Shopping Mall, and they’re open from 10:30 a.m. to 9:00 p.m. Monday through Friday and 10:30 a.m. to 8:00 p.m. Saturday and Sunday.

Their website: http://panchovillamexicangrill.com/
Their Facebook page: http://www.facebook.com/#!/pancho.villa.mexican.grill?ref=ts

Judy's shows for the week of July 19-23

• Monday…The person that was eliminated on the Net Food Network star will be around the table with Judy talking about their experiences and their future plans.
• Tuesday…Host chef Scott Conant, host of the new Food Network show 24 Hour Restaurant Battle will be around the table first thing, to tell us more about the show. Next Sherry Lewis from Share our Strength will be around the table talking with Judy more about the organization and their goals on feeding children healthy food.
• Wednesday…Judy has Tanner O’Dell around the table, Tanner is a high school student that is full of ideas and passion, he has already made a name for himself as a young chef.
• Thursday…Elaine Cranford from Old Chaney market will be around the table with Judy, the conversation will be talking about the local foods and recipes on how to prepare them.
• Friday…Judy is live at Open Harvest as they celebrate 35 years in Lincoln, NE Judy will talk with local food producers.

Herbal Festival at Pioneer's Park Nature Center

Pioneer's Park Nature Center is another one of Lincoln's hidden gems. I visited there this weekend, and was amazed. The herb garden is magnificent.

I'm looking forward to being a part of the 2010 Herbal Festival. This all-day event is held every three years and features workshops on growing and using herbs, as well as an herbal lunch and a tour of the amazing herb garden at the Nature Center. I'll be talking about using dill (which is the "Herb of the Year"), and I've got some great recipes and ideas for you. Other topics include Herbal Eats of the Middle East, Lovely Lavender, Creating a Container Herb Garden and Flavor, Medicine or Both?

 It's happening on July 24, and registration is filling up.  Click here for more information and registration form.

The Pioneer's Park Herb Garden began in 1972 in memory of Louisa Evans Dool, editor of Nebraska Farmer and author of two books on herbs. Since that time the garden has grown from 16 herbs to 175 varieties

Judy ala Carte Radio for the week of July 12-16, 2010

• Monday…The person who was illuminated on The Next Food Network Star will be around the table with Judy talking about their experience and what they came away with from being on the show. The second half of the show Beck Seth will talk to Judy about Pioneers Park Nature center and the Herbal Festival July 24--a day of learning, eating and fun.

• Tuesday…Around the table with Judy is Brian Scarberry from UNL Dairy Store. It is a educational classroom where students learn how to make cheese and ice cream. The dairy store is open to the public for lunch and we can purchase the cheese and ice cream.

• Wednesday…Bob Tushman VP of Programming from the Food Network will be around the table taking about the next Food Network Star and what it takes to produce the show. Judy will also talk with Billene from Buy fresh Buy local, as we enjoy the foods of the summer season.

• Thursday…Judy is out of town and we will hear a repeat show with Mireille Giuliani (Mer-ray Jewel-e-on-o) Author of French Women Don’t Get Fat Cookbook.

• Friday… Vicky Rathmyer, a registered dietitian who teaches at Southeast Community College, is around my table. We talk about basic nutrition and diabetes.

Tune in at KFOR 1240-AM in Lincoln or online at www.kfor1240.com

Herbal Festival 2010

Saturday, July 24, 2010
9:30am - 2:30pm
Pioneers Park Nature Center
Pioneers Park
Lincoln, Nebraska

A day to enjoy the tastes, smells and beauty of herbs, and learn more about how they can enrich your life. Participation in the concurrent workshops is limited and assignments will be made on a first-come, first-served basis, so register early!
Cost: $35/person

Schedule

9:00: Registration, herbal tea

9:30

•Workshop I: Delicious Dill – Judy ala Carte
The herb of the year gives a fresh buttery flavor to items. Simply Dill will
show you some basic slicing and garnishing teachniques and a great surprise in grilling meat. Recipes and samples.

•Workshop II: Flavor, Medicine or Both? – Pat Mettler, RN PPNC
What do mint, dill, nasturtiums, and nettles have in common? Can you
grow valerian and horseradish, and if so, what are they good for? Pat will share her knowledge and experience of these easy-to-grow herbs and also demonstrate how to make a tincture.

10:45

•Workshop I: Herbal Eats from the Middle East – Maggie Pleskac
Maggie will show you how easy it is to bring the herbal flavors of middle
east favorites into your kitchen. Recipes and samples.

•Workshop II: Lovely Lavender: How to Grow It! Wear It! Eat It! - Suzi Kelley, MS
Can you grow lavender in Nebraska? Just say yes! Come and learn my dirty little lavender secrets and have fun getting to know the history and the current uses of this multifaceted plant. Experience the smell, taste and touch of locally grown plants and take home a product sample.

11:50: Herb Garden Fountain Dedication

12:00

•Herbal Lunch – Kathy Davis, Beaver Crossing
Enjoy a flavorful picnic lunch, relax, listen to live music performed by Jennifer Buehler on the Celtic harp, chat with friends, stroll through the herb garden, or walk Nature Center trails.
•Herb Garden Tours – Becky Seth, curator of the garden, will be on hand throughout the lunch hour.

1:15

•Workshop I: Delicious Dill – Judy ala Carte
Fresh herbs and simple techniques – the perfect way to bring big flavor to your table. Recipes and samples.

•Workshop II: Creating a Container Herb Garden – Luann Finke
You can bring wonderful herbal flavors to any home that has some bright sunshine. We'll discuss considerations to make your project successful, and demonstrate how to put together a planting that is both productive and beautiful. The completed container will be raffled among workshop participants.

Made possible by the Doole Family Charitable Foundation and the Friends of Pioneers Park Nature Center.

For more information or to register, call 402-441-7895 or click here:

Barbecue at Leon's Gourmet Grocer

Leon's Gourmet Grocer in Lincoln celebrated Independence Day with a barbecue on July 2, 3, 2010. I was privileged to be a part of it.

They served up hamburgers, brats, hot dogs and kebabs. Yum!

All ages played Plinko for prizes. This lucky boy won a package of trail mix from R U Nuts.

Everyone enjoyed free root beer floats, made with gourmet root beer and ice cream.

What a great way to celebrate!

Zucchini and Carrots Julienne Recipe

Servings: 6

• 3 medium zucchini, julienned
• 3 medium carrots, julienned
• 3/8 cup low sodium chicken broth
• 3/4 teaspoon sea salt
• 3/4 teaspoon black pepper
• 3 teaspoons butter

Bring chicken broth to boil in a skillet and reduce by half
Add zucchini, carrots, sea salt and black pepper; cook until crisp
tender. Finish with butter.

Per Serving : 50 Calories; 2g Fat (34.6% calories from fat); 2g Protein; 7g Carbohydrate; 2g Dietary Fiber; 5mg
Cholesterol; 303mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fat.

Judy ala Carte programs for July 6-9

See who's around my kitchen table this week. Tune in at KFOR 1240 AM in Lincoln or on-line at 10 a.m.

• Tuesday…Around the table is Michelle Welch RD from Madonna. Judy talks with Michelle about diabetes, how you balance your meals and eating.  The diabetic meal plan is a healthy, well balanced plan that the whole family should follow to feel great.
• Wednesday…around the table is Kelsi Swanson and Margot celebrating 37 years in business as Lincoln’s Natural and Corporative Grocery.
• Thursday…Tracy Ryder, author of Edible, is around the table, where Judy and Tracy talk about the book that discovers the joys of local foods, from the experts at Edible Communities. A gorgeous full-color celebration of America's local food heroes and traditions, Edible is a must-have for anyone interested in the local food movement, environmental issues, or just a great meal. The book profiles local food artisans who are making a difference and provides 80 seasonal specialty recipes that incorporate the very best local foods from every region of the United States.  And it is Christmas in July at HuHot restaurant. What does that mean to us? We will find out.
• Friday…Around the table is Elaine Cranford, manager of Old Chaney Farmers. We talk food and recipes. We are also joined by Amber Hollmann. You can meet her and her chickens at Old Chaney Farmers Market.
   

Romaine Salad with Pecans and Pears

Servings: 6

• 2 heads romaine lettuce, washed, dried and chopped
• 2 each pears, cut in cubes and tossed in lemon water (to keep pears from turning brown)
• 1/2 cup pecans
• 1/3 cup seasoned rice vinegar
• 1/3 cup pear nectar
• Sea salt and fresh ground pepper to taste

Toss all ingredients together and serve.

Per Serving : 99 Calories; 7g Fat (52.1% calories from fat); 5g Protein; 9g Carbohydrate; 5g Dietary Fiber; 0mg
Cholesterol; 21mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.

Zucchini Carpaccio Recipe

Servings: 8

Don't shy away from the large natural grown zucchinis , they are sweet and tender. This

simple dish will amaze your guests having this as a starter course.

• 5 medium or large zucchini
• 2 tablespoons extra virgin olive oil
• 4 tablespoons fresh lemon juice
• sea salt and fresh cracked pepper
• fresh mint chopped
• 1/3 cup Parmesan cheese, or Pecorino

Slice zucchini thinly using mandolin slicer. Arrange on platter in circular pattern.
Mix oil and lemon juice and pour over zucchini. Sprinkle with sea salt and fresh cracked pepper.
Top with fresh mint and use a vegetable peeler to peel thin slices of the Parmesan cheese.

Per Serving 64 Calories; 5g Fat (58.8% calories from fat); 3g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3mg
Cholesterol; 66mg Sodium. Exchanges: 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.