UB Cookin'

[Amigoo]

Mixed Veggie Steamer

Nutritional comfort food with EZ preparation.
Add frozen petite green peas for more greens.

In covered bowl, microwave 15oz pkg
frozen mixed veggies until al dente; stir in
1 tbsp dried parsley, 1/2 tsp garlic granules,
1/2 tsp salt, and 2 tbsp virgin olive oil.

Pour on liquid egg whites to cover and steam
in double boiler until egg whites cook solid.
Refrigerate unused portion, then microwave
briefly to serve.

Rod

[Amigoo]

The green banana conundrum (which is correct?) ...

"Green banana is known for its dietary fiber content, as well as for a solid concentration of amylase-resistant starch that is not digested or absorbed in the intestine, stimulating the colonic production of short-chain fatty acids and being useful in treating constipation."

"Bananas, when fully ripe, contain soluble fiber and thus can help treat constipation ... However, unripe, or green, bananas have high levels of resistant starch, which can be very binding and cause constipation."

Best guess: Short-chain fatty acids are a good thing and drinking more water helps prevent constipation.
Bottom line Have some green banana occasionally since resistant starch is a pro-biotic.

How to peel a green banana:
Cut off both ends, then score (1/4" cut) along the sides (3 scores is enough),
then peel vertically or horizontally, depending on how you hold your banana.

Rod

[Amigoo]

Butternut Medley

A taste, texture, nutrition synergy!
While squash is often cooked soft,
this slight chewiness is a treat

Combine equal portions of chopped asparagus,
chopped sweet onion, and butternut squash cubes.

Keep refrigerated, then microwave to al dente,
drizzle with virgin olive oil, and sprinkle on S&P.
Also, top canned beans (or whatever) with this
and microwave together in covered bowl.

Rod

[Amigoo]

Fresh pineapple is a great after-meal enzyme to help digestion

For convenience, cut off both ends, slice skin off sides, cut vertically into quarters,
then slice into bite-size wedges (the core becomes a "handle").

Soak these pieces in a container with 1 cup cool water
mixed with 3 packets of True Lemon powder, then
rotate covered container to immerse pieces.

Try 2 wedges after larger meals.

Rod

[Amigoo]

Strangely Mustard

Unusual blend of flavors, strangely
complementary to Provolone cheese
and to a cuppa coffee con crema
(something about taste buds).

Ingredients:

1 cup yellow mustard
1 tbsp apple cider vinegar
1/4 cup ground flaxseed
1/2 tsp garlic granules
1 tbsp dried basil
3 tbsp cold water

Directions:

Stir together and refrigerate.

Rod

[Amigoo]

Strangely Garbanzo

Canned garbanzo beans, tossed with veggies,
and well sauced with Strangely Mustard.

Ingredients:

Prepared Strangely Mustard
29oz can garbanzo beans, drained
2/3 cup diced sweet onion
2/3 cup diced celery tops

Directions:

Stir together and refrigerate.

Rod

[Amigoo]

Speaking of mustard ...

https://www.mccormick.com/frenchs/recip ... -ice-cream

Yum! (they say)

[Amigoo]

Apparently, these homegrown sprouts (even better than the related cruciferous veggies)
help provide nutritional support for certain disease conditions:

Re: https://www.naturalnews.com/2023-02-20- ... r-air.html
"DIOXINS GALORE: How to BLOCK toxic chemical exposure fallout in the food, water and air"

"the sad truth about the Norfolk Southern train catastrophe: They set fire to vinyl chloride, which produced dioxins
that then fell on the land, rivers, streams, animals, homes and crops."

"how to grow their own anti-dioxin medicine at home, using nothing more than a sprouting jar.
It turns out that Indole-3-Carbinol (I3C), which is naturally synthesized by cruciferous vegetables,
is a powerful dioxin detoxification molecule backed by substantial science."

See also: https://www.amazon.com/Mason-Jar-Sprout ... 0B7GB54Q6/
Steel mesh lids for canning jars (or just cut rounds from nylon mesh at hardware and hobby stores).
Be sure to use healthy water, filtered or purchased


Re: https://www.healthifyme.com/blog/alfalfa-sprouts/

Mike Adams (in the video) mentions alfalfa sprouts but alfalfa is not a cruciferous veggie.
However, alfalfa sprouts have their own health-boosting nutrition!

Best guess1: Consume alfalfa (and other) sprouts as well as cruciferous veggies!
Best guess2: Sprouts may have better nutrition than some vitamin/mineral supplements.

See also: https://www.cancer.gov/about-cancer/cau ... fact-sheet
"Cruciferous Vegetables and Cancer Prevention"

"Cruciferous vegetables are part of the Brassica genus of plants.
They include the following vegetables, among others:

Arugula, Bok choy, Broccoli, Brussels sprouts, Cabbage,
Cauliflower, Collard greens, Horseradish, Kale, Radishes,
Rutabaga, Turnips, Watercress, Wasabi"


Rod

[Amigoo]

KS Mustard (all but Kitchen Sink)
Puts a furry coat on the dog!

Ingredients:
12oz container Coarse Ground Dijon Mustard
2 600mg capsules Turmeric Extract Powder
(twist to empty capsule)
1/2 tsp garlic granules
1 1/2 tbsp dried parsley
5oz container 2% Greek yogurt

Directions:
Mix well and refrigerate.

Rod

[Amigoo]

Re: https://www.yahoo.com/news/pentagon-war ... 12098.html

"Gilbert R. Cisneros Jr., the (U.S.) undersecretary of defense for personnel and readiness,
warned service members that eating poppy seeds could result in a failed drug test."

Both poppy seeds and hemp seeds are controversial food items, albeit not proven to to cause drug test failure;
controversial enough that it may be wise to always keep receipts of such purchases to help with a defense.

Rod

[Amigoo]

Chickpeasy Chili

A perky no-cook Paleo chili (or sauté the onion
in olive oil, add ingredients, heat until simmering).

Ingredients:

2 15oz cans chickpeas + juice
1 6oz can tomato paste
1/2 6oz can cool water
2 tbsp dried cilantro
2 tbsp dried chives
1 tbsp chili powder
3/4 tsp cumin powder
3/4 tsp garlic granules
2 tbsp virgin olive oil
1 large sweet onion, diced

Directions:

Stir well; refrigerate overnight,
then stir briefly before serving.
Serve hot, cold, or Goldilocks.

Rod

[Amigoo]

Red Chili Molé

A perky no-cook Paleo chili (or sauté the onion
in olive oil, add ingredients, heat until simmering).

Ingredients:

2 15oz cans red kidney beans + juice
1 6oz can tomato paste
1/2 6oz can cool water
2 tbsp dried cilantro
2 tbsp dried chives
1/2 tsp cinnamon
1 tbsp chili powder
3/4 tsp cumin powder
3/4 tsp garlic granules
1 tbsp 100% cacao powder
2 tbsp virgin olive oil
1 large sweet onion, diced

Directions:

Stir well; refrigerate overnight,
then stir briefly before serving.
Serve hot, cold, or Goldilocks.

Rod

[Amigoo]

Re: https://www.brighteon.com/
(search for: "Bill Gates Lab Grown Meat")

A biased(?) anti-lab-meat report, but cautions
that "lab meat" is just cloned animal protein
with stuff added for meat taste/texture.

Rod

[Amigoo]

Re: https://www.dailymail.co.uk/femail/arti ... ealth.html

"A nutritionist has revealed that there is one thing people can do to improve their overall health -
but says that it is often overlooked ... She revealed that simply increasing your intake of fiber
can have medical benefits including blood sugar levels, weight loss, cholesterol, digestion."

Even veggie smoothies are OK (if the veggie fiber is included)

Tip: "Eat more fiber" generally means "get better hydration".

Rod

[Amigoo]

Survival Mustard (focus on nutrition)

Ingredients:
12oz container Stone Ground Mustard
2 600mg capsules Turmeric Extract Powder
(twist to empty capsule)
1/2 tsp garlic granules
1 tbsp dried parsley
1 tbsp cold water

Directions:
Mix well and refrigerate.

Try 1/2 cup SM in 15oz container ricotta for a dip/spread;
upscale nutrition with raw celery and red bell pepper for dippin' .
Or skip ricotta and stir in pumpkin seeds briefly rinsed
in very hot water to make a crunchy condiment.

Note: The turmeric absorbs better when
consumed with olive oil and black pepper.


Re: https://foodrevolution.org/blog/what-is-sulforaphane/
"What is Sulforaphane — And Why Is It so Good for You?"

"Sulforaphane is synthesized only from cruciferous vegetables.
The highest amounts of glucosinolates - sulforaphane’s precursor
- are found in raw, uncooked crucifers."

Since few people like raw broccoli (and those that do usually dip them in sauce),
the very tops of fresh broccoli crowns can be sliced off to stir into the SM ricotta.
Stir the small pieces into cold salted water then drain well before adding to ricotta.
Save the rest of the broccoli stalks to steam, stir fry, or whatever.

Stir in some diced sweet onion and you really be walkin' on water
(or at least hoppin' with white-tail bunnies). With diced onion,
this makes a great sandwich filling to complement whatever
(meat, chicken, cheese, fish, crawdads ... but I digress).


Rod

[Amigoo]

Survival PB&P (focus on nutrition)

Ingredients:
15oz jar Natural Peanut Butter
1 cup raw sunflower seeds
1 cup white sesame seeds
dried prunes (no additives)

Directions:
Mix PB and seeds, then refrigerate.

Cut prunes into quarters and refrigerate;
serve with spoonsful of PB mixture.

Suggested serving size:
2 tbsp PB mixture + 2 prunes


Peanut Butter Pudding

Apparently, the seeds absorb moisture, making this a dry mixture after refrigeration.
Culinary instinct suggests adding oil, but cool 'n airy instinct inspired applesauce!
With both PB and applesauce chilled, stir in applesauce until desired moisture;
add a tsp of cinnamon or other apple-friendly spice to upscale.

Keep refrigerated between servings. How to consume?
An iced tea spoon works if you be dippin' the jar.

How to know what spices complement?
A Pudding Poll at Taffy's House comes to mind.


Rod

[Amigoo]

Survival Red Slaw (focus on nutrition)

Ingredients:
med. red cabbage, shredded
15oz can whole beets + juice
1/3 cup apple cider vinegar
1 tbsp red beet powder
2 tbsp caraway seeds
2 tbsp dried cilantro
1 tsp garlic granules
raw sunflower seeds

Directions:

Mix beet juice with vinegar, beet powder, caraway seeds,
dried cilantro, garlic granules; pour over shredded cabbage.

Chop beets with pastry cutter; stir into cabbage.
Refrigerate overnight; stir before serving
and accompany with sunflower seeds.

Rod

[Amigoo]

Re: https://www.outlookindia.com/outlook-sp ... ews-237539
"GlucoBerry can help maintain healthy blood sugar levels. It contains
antioxidants that target the root causes of fluctuating glucose levels."

Not explained is that kidneys naturally help to eliminate excess blood sugar,
given sufficient hydration of the body.

See also: https://www.everydayhealth.com/diabetes ... -diabetes/
"7 Best Teas for People With Diabetes ... a way to provide hydration and antioxidants"

"One of the reasons green tea may play a role preventing diabetes? It contains a potent compound
called epigallocatechin gallate (EGCG), found to increase the uptake of glucose into muscle cells"

... thus removing glucose from the blood, but assumes that muscles will then do something
(aka "exercise").

Rod

[Amigoo]

Popeye Sauce (proof of concept)

Directions:

Rinse a bunch of spinach, remove stems, then chop;
blend with preferred amount of natural applesauce
(add cold water to thin as desired).

Stir in 1/2 tbsp liquid chlorophyll, 1 packet lemon powder
after spinach is blended with applesauce. Refrigerate.

Serve like Martian Applesauce.

For simplicity, also try 2 cups chilled natural applesauce
with 1/2 tbsp liquid chlorophyll. Upscale serving with chia seeds.
Makes Mini Martian Applesauce?

Note: https://www.theteenmagazine.com/everyth ... ust-a-myth
"According to many scientists, an average person should not consume
more than 300 milligrams of chlorophyllin each day"

Rod

[Amigoo]

Who knew? Combine equal portions half & half plus unsweetened evaporated milk
for a coffee lightener whose flavor doesn't compete as much with brewed coffee.

Rod

[Amigoo]

Pumpkin Lupin Bread (spoonable)

Moist pumpkin bread with lotsa protein and fiber
(kinda like pumpkin-flavored mashed potatoes).
Try servings with canned peaches or apricots
and/or sliced almonds & cinnamon.

Ingredients:

1 1/3 cups water
2/3 cup lupin flour
1 cup pumpkin puree
1/3 cup egg whites
+ 1 xlg egg, beaten
3 tbsp brown sugar
1 1/2 tsp pumpkin pie spice
1 tsp baking powder
1/2 tsp salt
1 tbsp virgin olive oil

Directions:

Lightly oil 8" x 8" baking dish;
Pre-heat oven to 350F degrees.

In a medium sauce pan, bring water to simmer,
remove pan from burner, whisk in lupin flour,
then pumpkin and beaten eggs. When blended,
whisk in remaining ingredients, olive oil last.

Spread evenly in baking dish
and bake 55 min.

Rod

[Amigoo]

Re: https://www.cnn.com/2023/03/05/health/k ... index.html
" 'Keto-like' diet may be associated with a higher risk of heart disease"

Apparently, conversion of fat to carbs is evolutionary backup
for times of starvation, but otherwise not a healthy diet ...
especially if Keto is used for quick weight loss!

Rod

[Amigoo]

Pan-steamed Eggplant
(slowly fried in small amount of water)

Slice washed egg plant into thick slices,
then coat both sides with virgin olive oil,
pan-steam sides in covered pan until soft.
(add minimal water to prevent dry pan)

If desired, sprinkle on spices when cooking.
Serve as desired, even with a sauce!

Rod

[Amigoo]

Fishy Blue Tofu

Combine 14oz container organic tofu (firm, rinsed, mashed),
2 cups frozen wild blueberries, 2 packets lemon powder,
2 tbsp lemon-flavored fish oil. Refrigerate overnight.

"Who eats this stuff ?!" Anyone fond of nutrition.

Postscript ...
15oz container part-skim ricotta cheese
is a tastier substitute for the tofu,
with fish oil an optional drizzle.

Rod

[Amigoo]

Speaking of tofu ...

Firm tofu can be sautéed in olive oil with mushrooms and spices
(tofu gets mushroom/spices flavor and both have similar texture).

Rod