Flavorful Diabetes Cooking, a Recipe for Roasted Cauliflower Steak with Mushroom Sauce, AND a Cookbook Giveaway (Podcast #244)

People with diabetes can essentially eat the same foods as everyone else, though it’s important they pay especially close attention to their total daily carbohydrate consumption. The same tenants of a healthy diet apply to all: Eat a diet rich in fruits and vegetables, whole grains, lean protein, and calcium-rich dairy; also, maintain a healthy weight and keep a watchful eye on sodium. On this week’s Cooking with the Moms podcast, we explore the latest diabetes diet recommendations with dietitian and chef, Jackie Newgent, dish about her latest cookbook, The With or Without {Meat} Cookbook, and dig into two of her recipes: Roasted Cauliflower Steaks with Mushroom Sauce and Szechuan Edamame. Oh, and we’re also giving away a copy of her book.

Roasted Cauliflower Steak with Mushroom Sauce via MealMakeoverMoms.com/kitchen #vegan #vegetarian

 The new book includes flexitarian recipes designed for diabetes, prediabetes, or heart health, and most are Mediterranean in style.

Roasted Cauliflower with Mushroom Sauce via MealMakeoverMoms.com/kitchen

To create the “steaks,” Jackie suggests the following technique: With a chef’s knife, slice down from the top of the cauliflower head down through the stem end. Use the largest center slices as “steaks.” Reserve the remaining cauliflower for other recipes, or toss with olive oil and roast with the steaks.

Roasted Cauliflower Steak with Mushroom Sauce

Makes 2 Servings

Recipe courtesy The With or Without {Meat} Cookbook by Jackie Newgent. We adapted it a bit based on the ingredients we had on hand. We used thyme, button mushrooms, and shelled pistachio nuts. We also used kosher salt and left out the hot pepper flakes. (Yes, we are wimpy!)

  • 2 (1-inch-thick) whole slices from a medium head cauliflower (about 6 ounces per slice)
  • 2½ teaspoons extra virgin olive oil, divided
  • 1 teaspoon minced fresh rosemary, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 1/8 teaspoon sea salt, or to taste
  • 1½ cups thinly sliced crimini mushrooms (4 ounces)
  • 1/2 cup marinara sauce
  • 1/4 cup low-sodium vegetable broth or water
  • 1/8 teaspoon dried hot pepper flakes, or to taste
  • 2 teaspoons pine nuts, toasted

1. Preheat the oven to 425°F. Brush the cauliflower “steaks” with 1½ teaspoons oil and arrange on a baking sheet. (We lined our baking sheet with parchment paper.) Roast until lightly caramelized and the cauliflower florets are cooked through, about 20 minutes. Gently flip over each “steak,” sprinkle with 1/2 teaspoon minced rosemary, 1/8 teaspoon pepper, and the salt, and roast until well caramelized and the cauliflower stems are cooked through, about 12 minutes. Adjust seasoning.

2. Meanwhile, heat the remaining 1 teaspoon oil in a small saucepan over medium heat. Add the mushrooms and the remaining 1/2 teaspoon rosemary and 1/8 teaspoon pepper, and saute until the mushrooms are softened, about 5 minutes. Add the marinara sauce, broth, and hot pepper flakes, and bring to a boil over medium-high heat. Reduce heat to low and simmer, covered, until desired consistency, about 8 minutes. Adjust seasoning.

{With Meat} Add 4 ounces crumbled, uncooked ground turkey and a pinch of sea salt along with the mushrooms in step 2.

Nutritional Information per Serving (1 steak with 1/2 cup sauce each): 150 calories, 10g fat (1g saturated), 470mg sodium, 15g carbohydrate, 5g fiber, 6g protein

Print Recipe

With or Without Meat Cookbook

GIVEAWAY: One lucky blog reader or podcast listener will win an autographed copy of The With our Without {Meat} Cookbook. To enter, tell us why you’d like to win this book. Do you have diabetes or know someone who does? Are you trying to maintain a healthy weight or keep your cholesterol in check? Do tell!! (U.S. only please.)

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

> Share the giveaway news with your Facebook fans and friends with a link back to the post.

> Follow us on Pinterest.

> Follow The Meal Makeover Moms on Facebook and Twitter (@MealMakeovrMoms)

We’ll pick our winner on June 4th at noon EST using Random.org. Good luck!

82 Responses to “Flavorful Diabetes Cooking, a Recipe for Roasted Cauliflower Steak with Mushroom Sauce, AND a Cookbook Giveaway (Podcast #244)”

  1. Jessica on May 21st, 2014

    I would LOVE to win this cookbook! I am a pescetarian but my husband eats meat/low carb so this cookbook would really simplify my cooking. No diabetes here but it does run (strongly) in my family so anything we can do to prevent it is fantastic!

  2. Jessica on May 21st, 2014

    I follow you on Pinterest!

  3. Jessica on May 21st, 2014

    I follow you on Facebook!

  4. Jessica on May 21st, 2014

    I (publicly) shared it on Facebook!

  5. Michele T on May 21st, 2014

    This cookbook sounds fantastic!! My husband is diabetic and I am watching my diet too so some new, fresh and healthy recipes would be welcome!! Thanks!

  6. Michelle Sopronyi on May 21st, 2014

    I’d love to win! We have two under two, and I had gestational diabetes with both pregnancies, and able to maintain with diet alone. I was immediately “fine” between pregnancies, but my A1C results after our second have been high, and require medication. It’s super important that I get this under control and instill healthy eating habits in our children, as heart disease and diabetes run rampant in both our families.

  7. Melissa Olmsted on May 21st, 2014

    I would love that book! I have a busy family of 5 to feed.
    Dad has cholesterol issues, 1 child is vegetarian, 1 is a carnivore, last one is an athlete in training. I’m always looking for mostly one meal we can all be happy with!

  8. Kelley chiang on May 21st, 2014

    I’m pre-diabetes, need to lose weight and lower my cholesterol

  9. Nicole on May 21st, 2014

    I am always looking for healthy recipes for my family.

  10. Jennifer on May 22nd, 2014

    With two vegetarians and two meat eaters, our family needs this cookbook. I loved your stir-fry edamame recipe on the podcast :) I’ve been a fan of M-M-Moms for more years than I can count!

  11. Kellie Van Atta on May 22nd, 2014

    I loved this podcast. Diabetes runs in my family, and I also had gestational diabetes with both of my pregnancies. I am very aware of blood sugar issues, and I would use this cookbook often.

  12. Liz on May 22nd, 2014

    Jennifer, you brought a big smile to our faces today. So glad you’re part of our MMM family!

  13. Sigla Trowbridge on May 22nd, 2014

    Hi Liz – would love to receive this book as I am always looking for new recipes and inspiration for my lovely husband. Also my mother was recently diagnosed with type 2 diabetes and it would be nice to treat her from time to time!

  14. Sigla Trowbridge on May 22nd, 2014

    Hi Liz – am always looking for inspiration and new ideas for my lovely husband and family! Also, my mother recently diagnosed with type 2 diabetes and would be nice to treat her from time to time. Sigla x

  15. val on May 23rd, 2014

    want this book, whole family of diabetics.

  16. Liz on May 23rd, 2014

    Hi Sigla: Great to hear from you. We neglected to add that the giveaway is U.S. only. Now I’ll have to visit you in the UK and bring you a copy of the book!! Hope you and your beautiful family are doing well.

  17. Helena on May 24th, 2014

    I’m a mom of two young kids, and diabetes runs in my husband’s family, though he doesn’t have it yet. I just recently discovered how amazing roasted cauliflower is so I’m looking forward to trying the cauliflower steaks this weekend! We’re trying to reduce the amount of meat in our diets so that it’s not the main portion of the meal and I love the idea of being able to do the same recipe with or without meat. I’m also looking for ways to pack delicious and nutritious lunches and snacks for all four of us that is less dependent on packaged carbs – since those tend to be easiest and cheapest for me right now.

  18. dinan on May 26th, 2014

    We just had our vegetarian niece move in with us so the book would be a big help in our meal planning.

  19. dinan on May 26th, 2014

    I follow you on FB

  20. Tammy N on May 26th, 2014

    I am a Diabetic and would LOVE to win this cookbook.

  21. TrishInFL on May 26th, 2014

    I’m trying to eat healthier and set a great example for my daughter.

  22. Sheri on May 26th, 2014

    My MIL lives with us and she has diabetes. She’s working really hard to alter her diet to help manage it and I’d love to be able to help and also be able to feed the young kids something they’ll eat!!!

  23. Wendy on May 26th, 2014

    My husband and I are always trying to reduce the amount of meat we eat for health as well as economic reasons. This seems like a great book for meat-free dinner ideas and even better — I think it will teach me how to think about dinner without starting with the meat.

  24. Beverly on May 26th, 2014

    I have type 1 diabetes and my son and I are both vegetarian. We would love this cookbook!

  25. Jenny S on May 26th, 2014

    I have a nephew who is diabetic and would love to bake for him some new things.

  26. MaryBeth on May 26th, 2014

    I would love this cookbook because my husband and I are vegetarian and our kids are meat eaters. I am forever trying to make things that I can do both ways.

  27. Shonda on May 26th, 2014

    I would love to win this book to find healthier ways to make food and I’m trying to eat less meat as well.

  28. Shonda on May 26th, 2014

    I posted to Twitter.

  29. Shonda on May 26th, 2014

    I posted to Facebook.

  30. Shonda on May 26th, 2014

    I follow you on Pinterest.

  31. Shonda on May 26th, 2014

    I follow you on Facebook and Twitter

  32. Jen K on May 27th, 2014

    I would love this book because I’m trying to lose weight so I can stop being pre-Diabetic. I also really enjoy eating veggie dishes at least part of the week.

  33. Jen K on May 27th, 2014

    I follow you on Pinterest

  34. Jen K on May 27th, 2014

    I follow you on Facebook and Twitter.

  35. Jen K on May 27th, 2014

    I posted on Twitter

  36. Carol on May 27th, 2014

    I need to eat healthier – this would be a great resource!

  37. Karen on May 27th, 2014

    I’ve always been very conscious of eating healthy and staying fit. I’ve recently begun to eat more veggie-centered meals and found them to be satisfying, but light. I’d love to incorporate even more veggies into my fortywith this book!

  38. Karen on May 27th, 2014

    I’ve always been very conscious of eating healthy and staying fit. I’ve recently begun to eat more veggie-centered meals and found them to be satisfying, but light. I’d love to incorporate even more veggies into my diet with this book!

  39. Leah on May 27th, 2014

    I have been trying to incorporate more meatless meals to reduce our footprint and this book sounds like it has a lot of yummy ideas.

  40. Shannon on May 27th, 2014

    I mostly don’t eat meat, but my partner does – so this book would be really good for us.

  41. Bridget on May 27th, 2014

    I am always looking for ways to eat healthy for myself and my family! This book would be a great help. I already follow you on Pinterest and subscribe to your podcast, which I love!!! You ladies always make me laugh!! I also have your app and I am loving that too!!

  42. Gina on May 27th, 2014

    We eat vegetarian several times a week and I’m always looking for new family-friendly recipes.

  43. Tiffany on May 27th, 2014

    I would love to win this cookbook! I am trying to get my family to eat healthier, lose weight, and prevent Diabetes since there are multiple family members who have it.

  44. Gregg on May 27th, 2014

    My wife & I have been trying flexitarian (though I just learned the phrase). Sometimes eating mean, sometimes not. We have been eating healthier, trying to stay closer to the earth. This cookbook looks like it would be a good help in our quest. Thank you.

  45. Christina on May 27th, 2014

    I would love to win this book because my husband was just diagnosed with high cholesterol. We are trying to control it with diet and healthy eating. I could use any resourse I can get to help us through this change in diet and habits. I’m open to any ideas especcially since my 10 year old son is having issues with the lack of junk food in the house now.

  46. Nancy N on May 27th, 2014

    I would love to win! My dad is diabetic and overall I’d like my family to eat haltheir.

  47. Bridget Brisk on May 27th, 2014

    In the homestretch of my first pregnancy and will be looking for a way to lose the baby weight while ejoying delicious food. Thanks!

  48. sandy on May 27th, 2014

    I follow on Facebook.

  49. sandy on May 27th, 2014

    Trying to eat healthier and keep the cholesterol down.

  50. Astrid on May 27th, 2014

    We try to live healthy and one way is to avoid sugars and have more meatless days

  51. Kim on May 27th, 2014

    Follow all! Would love this book!

  52. Gwen @simplyhealthyfamily on May 27th, 2014

    Luckily I don’t have diabetes nor does it run in my family. We love our veggies around this joint and I’m always in need of more veggie filled recipe ideas!

  53. Gwen @simplyhealthyfamily on May 27th, 2014

    I follow on Pinterest

  54. Gwen @simplyhealthyfamily on May 27th, 2014

    I like MMM on fb.

  55. Natalie on May 27th, 2014

    To try new and healthy things ,thank you

  56. Caroline Lavery on May 28th, 2014

    I want to win this book because I am currently working with patients with DM and could use some inspiration for good cooking resources for diabetics.

  57. Heather on May 28th, 2014

    I am always looking for healthy, flexible recipes!

  58. Jessica Lea, RD on May 29th, 2014

    Of course I follow you lovely ladies everywhere! Big fan of the podcast, too! Would love to try out Jackie’s tasty recipes! Thanks for sharing :)

  59. Elizabeth - Ready. Set. Simplify. on May 29th, 2014

    My husband is high risk for diabetes and has high cholesterol. I need some new healthy recipes to try.

  60. Robin Guyor on June 2nd, 2014

    I’ve gained over 20 lbs. since my painful divorce 2 1/2 years ago. I would love to win this cookbook to help me get back on track and help me get back to a healthy weight.

  61. Shelbie Johnston on June 2nd, 2014

    I am pre-diabetic and I need to re learn how to eat AND lose weight!

  62. Shelbie Johnston on June 2nd, 2014
  63. Shelbie Johnston on June 2nd, 2014
  64. Shelbie Johnston on June 2nd, 2014
  65. Shelbie Johnston on June 2nd, 2014

    follow on twitter @sweepscat713

  66. Shelbie Johnston on June 2nd, 2014

    follow on FB Shelbie Johnston

  67. keshakeke on June 2nd, 2014

    My Aunt is Diabetic and diabetes runs in our family. This would be a perfect cookbook because I like to keep our meals in check so they are delicious and healthy.

  68. keshakeke on June 2nd, 2014
  69. keshakeke on June 2nd, 2014

    I follow via pinterest

  70. keshakeke on June 2nd, 2014

    I follow via Facebook and twitter

  71. keshakeke on June 2nd, 2014

    I shared on Facebook

  72. Megan on June 4th, 2014

    My father had diabetes and recently passed away due to complications. I do not want that to be me. I do my best to eat healthy and am always in search of new ideas

  73. Rachel on June 4th, 2014

    I would love this cookbook! My mother has diabetes and feels she’s missing out on good food at times. I am pre-diabetic and trying very hard to avoid getting diabetes. I also have recently managed to get my cholesterol below 200 after 12 years. I want to keep my low cholesterol. I follow you on Facebook and I’m going to share about this contest!

  74. Katie on June 4th, 2014

    I am the listener who sent the email prompting this podcast. So thank you for the podcast!! I would love love this cookbook. It would help me so much. I follow you on Facebook, Pinterest, and twitter.

  75. Kelly R. on June 4th, 2014

    I would love to win this for my best friend. She was diagnosed with Type I diabetes as an adult and has been vegetarian for 20+ years. She’s recently started cooking at home more and is trying to incorporate some lean meats into her diet for more protein. I immediately thought of her when I listened to this episode! But if I don’t win, I’ll just buy it for her. :)

  76. Kelly R. on June 4th, 2014

    I follow you on Facebook, too!

  77. Staci Rae on June 4th, 2014

    I follow you on FB!

  78. Staci Rae on June 4th, 2014

    I follow you on Pinterest! (chloesmumma)

  79. Staci Rae on June 4th, 2014

    I follow you on Twitter! (@mightiersword)

  80. stefanie on June 4th, 2014

    follow you on fb and pinterest. What a great concept for a book.

  81. Ashley on June 4th, 2014

    I’d love to win this book since I love to cook with meat and without meat! I’ve had high sugar for the last two years and had gestational diabetes during my pregnancy this past year. I’m trying to make changes best I can to keep from becoming a diabetic. I follow you guys on facebook and pinterest too!

  82. Tara Oliver on June 4th, 2014

    My mom has diabetes. We both need to keep an eye on what we eat! I’ve been wanting to eat less meat. I would love to try this book! Thanks!

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