Mediterranean Salmon Salad

I'm a sucker for easy, quick, healthy recipes, so when my September issue of Cooking Light arrived, I whipped through the pages, stopping only to fold down a few corners of potential recipes. One of those contenders was Mediterranean Salmon Salad.







(altered to fit my desires, of course!)







Ingredients:

• 1/2 cup of Kashi Pilaf, cooked as directed




• 1 packet of salmon




• 1/4 t salt




• 1/4 t dried oregano




• 1/8 t black pepper




• torn, fresh spinach (to taste)




• green olives (to taste)




• 3 T lemon juice




• one small container of reduced-fat feta




• cherry tomatoes (to taste)




• olive oil

Directions:

1. Combine cooked pilaf with all the the ingredients except the last three. Microwave until hot.




2. Add the feta and cherry tomatoes. Drizzle with olive oil and stir to combine.




3. Serve.

I ate this dish on the eve of a cold, so the saltiness of the salmon, olives, and feta happily satisfied my ailing taste buds.

If desired, add in/substitute as you see fit: different olives, chicken instead of salmon, different cheese, etc. The original recipe called for 1/2 cup chopped red bell pepper, which I had but left out simply because I failed to carefully read the ingredient list. The original recipe called for 1/2 cup orzo, but I was happier with my lower-carb choice of pilaf.

Check Out Diabetes Forecast!

Get the November issue of Diabetes Forecast and check out page 100. You'll find my essay called "Clearing the Snow." The magazine should be out any day now!





Brandy Barnes, who heads the up and coming Diabetes Sisters website, is the "Reflections" author in January.





Cool stuff!

D-Life: A Day In My World

Several of my readers are those with diabetes. To you, you know what it's like living day in and day out with a disease for which there is no cure. It's daunting, it's confusing, and sometimes, it's downright depressing. Other times, you might forget you have diabetes, if only for a few glorious, freeing moments.

For those of my readers who do not have diabetes, perhaps the disease is just something that your grandmother has or something you think is caused by eating too much sugar. Perhaps you don't think much about diabetes because it's either not a part of your life or it's just too scary to dwell on.

No matter who you are or how you feel about diabetes, it exists, it's real, it's my life.

So here is a day in the life of type I diabetes:

Every morning when I wake up I think about diabetes. I wonder if I hit my snooze four times because my blood sugar is too high and my body is dragging. But it could be that I just needed a few extra minutes of shut-eye and my sugar is fine. I read my morning devotional in an attempt to start my day off right. I get out of bed, put in my contact lenses, and head to the kitchen. Before I choose my breakfast, I check my blood sugar. Checking my sugar involves loading a test strip into my meter, pricking my finger with a lancet, and putting the blood onto the test strip. I wait for about five seconds, and then the meter reads a number. I'm happy with any reading under 110 or so.

Without insurance, each test strip costs about $1 a piece. I use 8-10 strips a day. Thankfully, I have insurance.

After I check my blood sugar, take an injection of Symlin (a hormone that helps my sugar not rise too rapidly when consuming carbohydrates), and take insulin via my insulin pump, I can eat breakfast. My usual is two whole wheat waffles with yogurt butter and a piece of fruit. I always drink tea or water. In order to eat, I have to calculate how many carbs are in what I've chosen to consume. Sometimes I have to measure my cereal to be sure I'm calculating accurately. Taking too much insulin can result in a low blood sugar. Not enough insulin can result in a high blood sugar. Both have negative consequences. BALANCE is always the goal.

After breakfast, which has to consist of enough carbs to sustain me during a workout, I get dressed. Some mornings I go for an hour-long walk in a hilly subdivision. I have to be prepared. Besides my IPOD to keep me moving a brisk pace, I take my cell phone, my medical ID bracelet, and my glucotabs (sugar tablets) in case my blood sugar drops. And, of course, I wear my pump, since Type I diabetes means my body produces no insulin. I must wear my pump at all times except when I take a shower.

On Mondays, Wednesdays, and Fridays I got to my local gym and exercise by weight lifting, using the cardio machines, or taking a step class. I make it my goal to workout every morning in some way. When we travel, we find hotels with gyms. Yes, I even workout on Christmas and Thanksgiving.

After a workout, on most weekdays I head to work. People with diabetes don't usually look sick. We are good at masking our bad days. We just deal with our disease and move forward. Two days a week I teach composition at a university. One day a week I watch three young children. I love both my jobs; however, I cannot imagine working full time. Diabetes in itself is a full time job. I also work as a freelance writer, focusing most of my creative energies on writing about my disease and about adoption. My husband and I are currently waiting to adopt an infant domestically.

Most of my days are good thanks to eating healthy, working out, sleeping seven to eight hours a night, and taking time to relax. Sometimes I'm even blessed to see a perfect blood sugar: 100. Throughout an average day I check my sugar: before breakfast, during a workout, after my workout, before lunch, mid-afternoon, before dinner, after dinner, before bed. A good blood sugar is 140 or under two hours after a meal and under 100 fasting (no food for quite some time, like overnight). Sometimes I even set my alarm and check my sugar in the middle of the night.

Sometimes my days aren't good. For example, two weeks ago my insulin pump stopped working. My sugars skyrocketed, and I went into a flu-like state. Sometimes my sugars get high for no clear reason, and I just have to ride out those days. On my bad days, one can find me drinking tea or water (no carbs!), shuffling around my house in my pjs and a blanket around my shoulders like a cape. Most of the time I go to work, even if I'm sick, because life must go on.

It's hard to eat healthy all the time. Once in awhile I'll allow myself one of my favorite "bad" foods, like my once-a-year funnel cake (and not ever the whole thing). These moments are necessary to sustain sanity. Recently my husband and I went to Chicago to visit my aunt and uncle. I endulged in pizza, cheesy beef, and cheese fries.

Every third day, I have to change my pump "set." This consists of the tubing and catheter that connects my body to my insulin pump. The process of changing the pump set doesn't take long. There is always the risk that the tubing will get kinked or the catheter will get bent when I insert it. I usually know this happens after I have a few "highs." A not-good high sugar is 240 or above. Then I have to change the pump set again. The sets are covered by my insurance, as is the pump. I believe an insulin pump costs around $5000.

My insulin pump is always on me. This picture, taken during a summer vacation, shows a happy girl by the beach. Most people do not notice my insulin pump. It's fairly small, about the size of a pager. It's hard being a girl and wearing a pump. I have to wear clothes that accommodate the weight of my pump. Usually I clip my pump to my waistband, or if I'm wearing a dress, my bra. No matter where I go, whom I go with, or when I go, I have to be prepared with my glucose meter, test strips, lancets, Symlin pen, pen needles, an extra pump "set," insulin, a syringe, an extra battery, and glucotabs.

People with diabetes are supposed to do daily foot checks. Because a person with diabetes can have damaged nerves due to high blood sugars, a person may not always feel a cut or sore on his or her feet. I like my feet and plan to keep them...though I often forget to check my feet. I'm supposed to not wear open-toed shoes, too high of heels (that puts pressure on my toes), or shoes that my feet can easily slip out of. Too bad I love summer---and flip flops are my summer wardrobe staple. I grew up in the country, and we always went barefoot. Now I have to be more careful. I wear shoes everywhere except when sunning myself while grading papers in my backyard and while in my house.

My days begin and end with diabetes. My life revolves around my disease. It is what it is: do or die, sink or swim. I don't count on a cure, but I do hope for one. For the most part, diabetes has become a part of me, a natural part of my existence.

I am a believer that God gave me my body and I have a responsibility to take care of it. I have diabetes, but I also have a fruitful life ahead of me. And because of this disease, which is both a blessing and a curse, I am healthier, stronger, and smarter.

Chili Chicken Tacos

Martha Stewart annoys me. Her nasally, low voice, the way her bangs are always in her eyes (is that sanitary for a cook?), and the way she turns anything from coat hangers to dust bunnies into a craft suitable for the oddest of holidays---these things bother me.

But she got me, friends.

Two summers ago we were visiting family in Virginia when I saw that my husband's cousin had a shelf in her kitchen dedicated to cooking magazines. One such magazine was Everyday Food---yeah a: "Martha Stewart Magazine." I picked up a few copies and found the simple directions and juicy pictures tempting.

So last year, despite my loathing of Martha, I subscribed.

The October 2008 issue features this recipe...(but, of course, altered by me)

Chili Chicken Tacos

Ingredients:

• 1.5 pounds of boneless, skinless chicken breasts






• garlic powder to taste






• 1/2 cup of tomato salsa






• 1 small can of chopped jalapeno peppers






• chili powder to taste






• corn taco shells






• toppings: low fat cheese, low fat sour cream, shredded lettuce, salsa, etc.

Directions:

1. In a slow cooker, combine chicken, garlic, salsa, jalapenos, and chili powder.






2. Cover and cook on high for four hours or low for eight hours.






3. Using a large cooking spoon, break up the chicken (it should easily fall apart) and stir the ingredients.






4. Place desired amount of the chicken mixture into taco shells and top with your favorites.

I have yet to find a good veggie to serve with tacos. The only option I think is semi-appropriate is a mixture of peppers and onions, sauteed in EVOO, and sprinkled with salt and pepper.

Tip from My Kitchen

Do not cook bacon in your kitchen and then try to cover the smell up with Febreze.

Yuck.

Chocolate Cream Cheese Frosting

I once told my friend Kelly that I loved making No Pudge brownies. She scrunched up her nose and remarked, "From a box?" She's right. I should learn to make my own brownies....or cake batter....or frosting, but isn't a boxed/canned product so much easier?

Enough with the excuses. I'm trying it.

My fitness teacher's birthday was quickly approaching, and what better way to celebrate than with cupcakes? Every time a birthday arrives, we gather after class in our mirror-laden aerobics room and have some celebration snacks. This was my perfect opportunity to show off my fresh dedication to home baked sweet treats.

I love saying "frosting." Go ahead. Try it. Doesn't it just roll around in your mouth so delightfully? Sounds like you're saying a dirty word. Say it again, slower. Raise your eyebrows if you need to. Yeah, it's fun, isn't it?

Chocolate Cream Cheese Frosting

(original can be found at All Recipes)

Ingredients:

• 4 squares (1 oz each) of unsweetened chocolate




• 1 (8 0z) package of reduced-fat cream cheese




• 4 cups of confectioners' (powdered) sugar




• 1 T vanilla extract




• 1/8 t salt




• 2 T of milk

Directions:

1. Melt the chocolate according to package directions. I used my microwave.




2. In a large bowl, beat the cream cheese until fluffy. Add in the melted chocolate and mix on medium speed. It will be quite thick and not look right....but it's ok. Keep going.




3. Add in the vanilla and salt, and then slowly mix in the powdered sugar, one cup at a time is best.




4. Scrape the sides of the bowl, mix on medium high, while adding in the milk, 1 T at a time. The milk will create a smooth, creamy frosting.

Now of course, you need something to put the frosting on. I used (gasp!) a boxed chocolate cake mix. Be sure to get one that is free of trans fats.

After icing twenty-four cupcakes, I still had a significant amount of icing left over. I googled "can you freeze frosting?" and found a variety of answers. A few posters said that freezing icing works fine if you use a blender and a little milk to whip it back to it's original state after defrosting. I have yet to pull my icing from the freezer....so, to be continued....

Sadly a pending cold surfaced overnight, and my dear friend had to pick up the cupcakes and take them to the party. She sent me a text later that said, "Everyone LOVED the cupcakes." I beamed. Then I sneezed.

Crab Stuffed Shells

This week I tried my best to have variety in our menu. One night is Mexican salad, one night we're having turkey, feta, and olive burgers (is that Greek?), one night is couscous with carrots (Moroccan?), and one night, Italian/seafood. Thus the Crab Stuffed Shells.

I started my search for something new on allrecipes. My search lead me to this highly fattening recipe, and despite it's use of pasta, which is something I hardly ever eat, I decided to give it a chance.

Instead of using canned Alfredo sauce, which is very unhealthy, I found a recipe to make my own.

So here is my version of Crab Stuffed Shells:

Ingredients:

• large (or "jumbo") pasta shells (I cooked about 30)



• 1 1/2 cups of fat-free ricotta cheese



• 1 6 oz can lump crabmeat



• 2 T dried parsley

Sauce Ingredients:

• 1/2 cup margarine



• 1 (8 oz) fat-free cream cheese



• 2 t garlic powder



• 2 cups low-fat milk



• 6 oz grated, reduced-fat Parmesan cheese



• black pepper to taste

Directions:

1. Preheat oven to 375.



2. Cook pasta shells for 8 minutes as directed. DO NOT overcook. They need to be strong enough to stuff. Drain.



3. While pasta is cooking, combine ricotta, crab, and parsley.



4. Spoon the mixture into the pasta shells. Place stuffed shells into a buttered, large glass baking dish.



5. Melt 1/2 cup butter in a medium, nonstick saucepan over medium heat. Add cream cheese (I sliced it up first) and garlic powder, stirring with a wire whisk until it's smooth (no lumps). Stir in the milk, a splash at a time, while continuing to stir. Once all the milk is added, pour in the Parmesan cheese and add pepper to taste. Keep stirring until your sauce is slightly thickened. Remove from heat.



6. Pour sauce over the pasta shells. Bake the shells, uncovered, for about 30 minutes. Allow it to stand for 5-10 minutes before serving.

This made A LOT. The pasta is very filling. We had enough for three meals, so we placed two servings into the freezer. I served my shells with Brussels sprouts and whole wheat beer bread.

Book Review: The Taste of Sweet

On my nightstand is Joanne Chen's book entitled The Taste of Sweet. The subtitle is great: "Our Complicated Love Affair With Our Favorite Treats." How enticing!

Sugar is my life, or so it seems. I have to check my blood "sugar," count carbs/aka "sugar," and when I'm low, think about what I can consume that contains enough "sugar" to bring me up.

I'm only about one-third of the way through the book....but I'm lovin' what I'm readin'. Check out some of my favorite excerpts:

from pg 80

"Where does the power of dessert come from? The answer lies not only in its tastes and textures, [. . .] it also lies in the more mystical elements---the heart that's put into creating a dessert from scratch, for instance, and the conviviality that comes with enjoying it. You can't just fold up your napkin and walk away from that. In a small way, our notions of the perfect dessert are windows into our soul. It taps in to the natural tendencies and secret desires we all share, and cajoles us into putting them in plain view for all to see. That, to me, is the real reason why we think desserts are dangerous. We like being in control, but they won't let us."

from pg 85

"It is human nature to be attracted to people and things that aren't exactly good for us, and dessert, as we've learned from a very early age, falls into that category. [. . .] When Manhattan restaurant consultant Arlene Spiegel added descriptions such as 'sinful' and 'decadent' to the names of certain desserts on a menu, sales tripled in one night."

from page 93-94

"Age-old customs concerning sweets hint that dessert isn't simply about food. It's about following shared rituals and traditions that we can't help but come back to time and again---the wedding cakes, the birthday cakes, the strawberry rhubarb pie at the church picnic, and the funnel cake at the county fair. We all have a bit of nostalgia in us, and desserts play to that."

What I admire about Chen's writing style is her ability to weave personal stories, statistics and examples, scientific elaborations, humor, and, yeah, sweetness, into one fluid book. In her chapter "Always Room for Dessert," Chen breaks down the digestive (and yeah, how carbs work and how insulin SHOULD work---haha) system and explains that even though we might be full, our brains "hungers for food that fulfils a sensory-specific satiety (83)."

I know all about that!

I encourage you all to order a copy of this book from your local library or head to the nearest bookstore. Even though this isn't a book focused on diabetes, Chen has helped me realize a lot about myself and my "complicated love affair" with my "favorite treats."

Bread Pudding

My husband loves bread pudding. I once attempted to make some for him---it wasn't so great---soggy and doughy. But, being the resilient girl that I am, I decided to give it another shot. (I just happened to wait about four years).





I recently found a recipe called "pb 'n chocolate bread pudding bonanza" (a mouthful!) in the Hungry Girl cookbook I picked up from my library. I, of course altered the recipe to fit my liking.





Bread Pudding





Ingredients:

• 4 slices of "light" bread (I used Healthy Life whole wheat), toasted, and cut/torn into small pieces



• 1 cup of plain, nonfat soy milk



• a dash of vanilla extract



• 2 omega-3 eggs



• 2 T reduced-fat PB



• sprinkling of milk chocolate chips (I always use Ghirardeli)



• 2 T Splenda Brown Sugar Blend

Directions:

1. Preheat the oven to 350.



2. Place bread cubes into a 1 qt (I used a bread loaf glass pan) baking dish sprayed with nonstick cooking spray. Sprinkle on the chocolate chips.



3. In a blender/food processor, combine the soymilk, eggs, vanilla, pb, and brown sugar. Blend on medium until ingredients are thoroughly mixed. Pour mixture over the bread crumbs, making sure all the bread pieces get wet. Let this stand for five minutes.



4. Bake for 45 minutes or until pudding is firm and lightly browned.



5. Serve! Hungry Girl is right: this is best when fresh out of the oven.

My husband loved it!