M is for Millet

 

Millets are small-grained, annual, warm-weather cereals belonging to the grass family. They are highly tolerant of drought and other extreme weather conditions and have a similar nutrient content to other major cereals.

Millet is an ancient grain, even mentioned in the Bible: Take thou also unto thee wheat, and barley, and beans, and lentils, and millet, and fitches, and put them in one vessel, and make thee bread thereof, according to the number of the days that thou shalt lie upon thy side, three hundred and ninety days shalt thou eat thereof. Ezekiel 4:9, KJV.

One good thing about millet is that it's gluten free, which is great for those who have Celiac Disease, or are gluten intolerant or sensitive in other ways.

Here are some interesting, informative articles about millet:

Millet: A Tiny Grain with Big Benefits

What Is Millet? Nutrition, Benefits, and More

Millet for Health: Benefits, History, and How to Use It in Recipes 

The nutrition and therapeutic potential of millets: an updated narrative review

I like to use millet in place of rice sometimes, or combined with quinoa. 

A fairly simple way to eat millet is to combine it with canned or frozen peas, with seasonings of choice. 

Have you ever had millet? What is your favorite millet recipe? Please share in the comments below.

L is for Lentils

 

I know I have posted about lentils before, but, frankly, they are my favorite of the legumes. We tend to eat them nearly every week. 

Lentils make an excellent addition to your diet if you have diabetes, because lentils help lower or manage A1C levels and blood glucose due to their high fiber and protein content, which prevent blood sugar spikes. Regular consumption can improve insulin resistance.

Here is one of my favorite recipes:

Pot O' Lentils

2 cups uncooked lentils

1 chopped onion

1 chopped carrot

1/2 cup chopped celery

1/4 cup chopped bell pepper

1 can tomato soup or paste

1 Tablespoon molasses

1/2 teaspoon oregano

1/2 teaspoon margarine

1 teaspoon curry (optional, but really adds to the flavor!)

1 packet of George Washington broth (or other bullion seasoning)

1 teaspoon salt

Smokene or other smoke flavoring, to taste (optional)

Cook lentils, onion, carrot, celery and pepper together in 4 cups of water until lentils are cooked and vegetables are soft. Add other ingredients and simmer. 

This is a good and filling pot for the new neighbors moving in next door.

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Lentil Soup

1 medium onion, chopped

2 cloves garlic, minced

1 1/2 cups uncooked lentils

4 cups of water

2 cups tomatoes or tomato juice (I have used V8 juice instead)

2 teaspoons salt

1/2 teaspoon dill seed

1 bay leaf

Saute onion and garlic. Add lentils and water. Cook for 40 minutes. add rest of ingredients and cook 20-40 minutes more. The soup tastes even better when made the day before serving.

Yields: 4-6 servings

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Esau's Pottage

1 cup brown rice, uncooked

1 cup lentils, uncooked

1 teaspoon salt

5 cups of water

1/4 olive oil

1 1/4 cups chopped onion

Cook rice and lentils in salted water for about 45 minutes, or until done. Add onion and oil and simmer for another 10-15 minutes.

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I hope you enjoy these recipes, along with the ones from my other lentil post. Which one are you most interested in trying? Please share in the comments below.

K is for Kidney Beans

 

Kidney beans are among my favorites. I like to use them for making chili, most of all. They are an excellent source of plant-based protein and dietary fiber, which aids digestion and satiety. They're a good source of several vitamins and minerals, such as molybdenum, folate, iron, copper, manganese, potassium, and vitamin K1.

They can help control blood sugar levels, since they are low glycemic. They also promote colon health and reduce the risk of colon cancer.

Be aware, though, that it is very important to thoroughly cook kidney beans, since they contain high amounts of a toxic protein called phytohaemagglutinin. It's important to soak kidney beans over night, then boiled for at least 10 minutes. Drain that water, rinse the beans, then you can cook them in fresh water, either in a slow cooker, Instant pot, or on the stovetop.

I like cooking them fairly simply, with just water, salt, garlic and onion powders. Then serve them over whole wheat toast, with diced fresh onions and tomatoes, and gravy poured over all. It's a delicious, simply, filling meal.

Cooked kidney beans are a good addition to fresh salad, as well.

Do you have a favorite way you like to eat kidney beans? Please share in the comments below.

J is for Jackfruit

 

Jackfruit is a highly nutritious tropical fruit packed with fiber, potassium, and antioxidants like vitamin C, which boost immunity, support heart health, and promote healthy skin. Its low glycemic index and high fiber content help manage blood sugar levels, while its fibrous, unripe texture makes it a popular healthy meat substitute. 

Those with chronic kidney disease or needing a low-potassium diet should consult a doctor before consuming high-potassium foods like jackfruit. But because of its low glycemic index and high fiber content, it can be beneficial for those with diabetes.

Young, green (unripe) jackfruit is a popular plant-based meat alternative with a neutral flavor and fibrous, stringy texture that mimics pulled pork, shredded chicken, or crab meat. It is commonly simmered in sauces for tacos, BBQ sandwiches, curries, or fried as nuggets, while ripe jackfruit is used in desserts due to its sweet taste. 

Have you ever had jackfruit? I think it's pretty good, especially as a shredded meat substitute. I'm not sure if I've had it in a dessert, though. Do you have a yummy dessert recipe, utilizing jackfruit? Please share in the comments below.

I for Irish Stew

 

When we were homeschooling, one of our favorite parts of our education was cooking meals that would connect to our stories in some way. I loved using cookbooks that would coordinate with our literature studies. 

One such book was the Five in a Row cookbook. This recipe for Irish stew is based off that recipe.

Irish Stew

Ingredients

2 Tablespoons oil

4 onions, cut in wedges

5 carrots, cut in thick slices

2 ribs of celery, sliced

1 package of plant based "beef tips"

6 large potatoes, cubed

1 cup water

Preparation

Heat oil in large saucepan or skillet. Saute onions in oil. Add carrots and celery, and cook for an few minutes. Add "steak" to onions, carrots and celery. Add potatoes. Pour in water, season to taste with salt and pepper (I omit pepper, since I'm allergic to it), and bring to a boil. Reduce heat and simmer over low heat until the vegetables are tender. Stew can be thickened by adding 2 Tablespoons flour to 2 Tablespoons cold water, stir the flour and water together and then slowly add to the stew.

Serves: 8.

H is for Hummus

 

Yesterday we talked about garbanzos, and I even shared a recipe. Today we'll talk about hummus, which contains garbanzos.

Hummus is a thick paste or spread made from ground chickpeas and sesame seeds, olive oil, lemon, and garlic, made originally in the Middle East. It is a nutrient-dense, plant-based dip rich in fiber, protein, and healthy fats (from olive oil and tahini) that support heart health, aid weight management, and help manage blood sugar. It is also highly versatile, acting as a nutritious, allergy-friendly alternative to creamy dips.

Here's a yummy recipe for Hummus:

2 cups cooked garbanzos, drained

4-6 Tablespoons lemon juice

1 1/8 teaspoons salt

1/2 cup tahini

1/3-1/2 cup garbanzo juice or water

1 1/4 teaspoon onion powder

4 garlic cloves, or 1 teaspoon garlic powder

Blend all ingredients on high 1-2 minutes until creamy. A delicious spread or dip. (For dressing, double the amount of water)

Yield: 2 1/2 cups

Do you like to use hummus? Please share in the comments below.

G is for Garbanzos (aka Chickpeas)

 

Garbanzos are an excellent source of protein, fiber, iron, and folate. They are excellent for managing insulin resistance due to their low glycemic index (approx. 28), high fiber, and protein content, which prevent sharp blood sugar spikes. Studies show they can reduce insulin resistance and improve long-term glycemic control, making them a highly recommended, nutrient-dense legume for improving insulin sensitivity.

Chickpeas can be a healthy, protein-rich addition to a chronic kidney disease (CKD) diet when managed properly, offering high fiber and plant-based protein. While they contain potassium and phosphorus, moderation (typically 1/2 cup cooked) and draining/rinsing canned versions helps manage these levels. They are beneficial for heart health and blood sugar control.

One of my favorite recipes using garbanzos is this one:

Chickpea A La King

1/2 cup chopped onion

1/2 cup freshly sliced (or canned) mushrooms (I usually omit the mushrooms, since I'm allergic to them.)

2 Tablespoons oil

2 Tablespoons water

3 cups water and/or garbanzo liquid

1/2 cup cashew pieces

4 teaspoons sesame seeds

3 Tablespoons Country-style seasoning (see recipe below)

1/4 teaspoon salt

3/4 teaspoon garlic powder

1 Tablespoon onion powder

1 Tablespoon cornstarch

2 cups frozen green peas

1/2 cup chopped pimientos

2 cups cooked garbanzos

Saute first two ingredients in oil and water until onions are clear. Set aside. Blend next eight ingredients on high 1-2 minutes until creamy. Pour into saucepan and cook over medium-high, stirring constantly until thickened. Place peas in colander and rinse with hot water for 10-15 seconds. Add onions, peas and remaining ingredients to saucepan. Continue to stir whil cooking for two more minutes. Serve over brown rice, flat noodles, or toast.

Yield: 7 cups

 Country-style Seasoning

1 1/3 cups yeast flakes (nutritional yeast)

1 Tablespoon onion powder

2 teaspoons garlic powder

1 Tablespoon paprika

1/2 teaspoon ground celery seed

1/2 teaspoon turmeric

1 teaspoon dried parsley

2 Tablespoons salt

Blend all ingredients on high until fine. Let sit in covered blender 2-3 minutes before removing. Store in covered container. Does not need to be refrigerated.

Yield: 3/4 cup

Do you have a favorite garbanzo/chickpea recipe? Share in the comments below.

F is for Flaxseed

 

Flaxseed is a nutrient-rich seed high in omega-3 fatty acids, fiber, and lignans, offering benefits like improved heart health, blood sugar control, and digestion. It's best to consume ground flaxseed. for best absorption of the nutrients. Also, it's important to drink plenty of water, to avoid digestive issues, like bloating.

Here are a couple articles about flaxseed:

Dietary Flaxseed as a Strategy for Improving Human Health

What makes tiny flaxseed a nutritional powerhouse?

Maybe you'd like to try this recipe for Golden Flax Biscuits.

One thing I like about flaxseed meal, is you can combine it with water, and it can act as a binder as an egg replacement. You can learn about other egg replacers here.

I like to sprinkle flaxseed meal on my oatmeal, or put some in my smoothies, or use them in my waffle or pancake recipes. Do you use flaxseed? Share in the comments below,.