UB Cookin'

[Amigoo]

Long story short ...

Re: https://www.mayoclinic.org/diseases-con ... q-20057937
"What is the dawn phenomenon that some people with diabetes experience?"

Re: https://diabetesjournals.org/care/artic ... f-Relative
Mentions that the brain has glucose-sensing ability.

Quick theory: In diabetics, blood sugar can be high, but brain cells can be deprived of glucose
because less insulin is available. The brain's glucose-sensing may trigger this gluconeogenesis
where the liver creates glucose from non-carb sources, especially fat and protein.

Thus, fewer carbs consumed before bedtime still results in higher morning blood sugar.
Does MCT oil (converts to ketones for brain fuel) help limit this phenomenon


Re: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6927614/

"Effects of medium chain triglycerides supplementation on insulin sensitivity and beta cell function"

MCT oil improves insulin sensitivty and beta cell function (pancreas' beta cells create insulin)?
Of course, too much saturated fat daily is not so good. But using MCT (1/2 tbsp at bedtime?)
might help minimize the diabetes dawn phenomenon.


Rod

[Amigoo]

Where there's a will, there's a grace!
(about the pond scum cocktail, aka "Who eats this stuff?")

Combine 46oz container Low Sodium V8 Juice with 2 tsp spirulina
... or 3 tsp spirulina for Walk-On-Green-Water nutrition.

Suggested serving size: 5oz, preferably in these "new pronouns" bar glasses:
https://www.walmart.com/ip/Anchor-Hocki ... e/17693182

... or upscale to Bloody Mary, as in British "That's Bloody Brilliant!"
(my Spellchecker wants to substitute 'spiritual' for 'spirulina')

Rod

[Amigoo]

Another "Who eats this stuff?!",
but near-Keto options require serious exploration

Combine 16oz jar peanuts-only butter with 1 tbsp honey,
1/4 tsp salt, 1 cup each sesame seeds and hemp seeds.
Add virgin olive oil if mixture is too dense.

Great with leafy celery sticks ...
at least, according to my glucometer.
Tip: Not low-calorie mixture.

Rod

[Amigoo]

Savory Lupin Biscuits (makes 9)

Bake like a biscuit - eat like a pancake.
(better with butter, syrup, or sauce)

Ingredients:

3/4 cup cool water
1/2 tsp guar gum
2/3 cup 2% plain Greek yogurt

1 1/4 cups lupin flour
1 tbsp dried parsley
2 tbsp dried chives
1 tsp baking powder
1 tbsp sugar
1/4 tsp salt

1/3 cup egg whites
2 tbsp virgin olive oil

Directions:

Place parchment paper on baking sheet;
pre-heat oven to 400F degrees.

Combine dry ingredients in med. bowl.

Shake guar gum and water in jar,
stir in yogurt, then pour into bowl
and stir well.

Stir in egg whites, then olive oil.

Spoon onto baking sheet,
reduce oven to 375F; bake 25 min.
or until lightly browned on top.

Rod

[Amigoo]

Ricotta Spooner

Mild-flavored dip, spread, or spooner
with chewy attitude (texture).

Ingredients:

15oz container Whole Milk Ricotta Cheese
1/3 cup Stone Ground Mustard
1 tsp tumeric extract powder
2 tsp apple cider vinegar
1 1/2 tbsp dried parsley
1/2 tsp garlic granules
1/3 cup hemp seeds

Directions:

Mix well and refrigerate overnight,
then stir before first serve.

Rod

[Amigoo]

Culinary humor ...

Re: "Fit for Life", by Harvey and Marilyn Diamond, 1975, p.79

"Dr. Carl Lumholtz, Norwegian scientist ... indicated that some aborigine tribes in Australia
would not eat the flesh of Caucasians because it was salty and occasioned nausea. But Asians
and other tribesmen were considered good eating because their food was chiefly vegetable.

Rod

[Amigoo]

Re: https://www.myprotein.com/thezone/nutri ... ino-acids/
"Understanding Vegan Amino Acids: Everything You Need To Know"

According to nutritionists, since the body has to convert consumed protein
into amino acids anyway then stores these for use as needed, a vegetarian's
protein deficiency occurs only when their diet has insufficient variety
(and insufficient quantity).

See also: https://aminoco.com/blogs/nutrition/ess ... vegetables
"Let's Get to Know the Essential Amino Acids in Vegetables"

Rod

[Amigoo]

From the perspective of carbohydrates, blood sugar control is easier with fresh veggies
than grains and legumes because veggies have good fiber as well as water! Also, veggies metabolize
faster than grains and legumes so this glucose (because of the water) is eliminated faster (IMO).

Of course, grains really impress with a generous quantity
of fast-digesting carbs when grains are ground into flour.

Rod

[Amigoo]

Re: https://www.medicalnewstoday.com/articles/323253
"What are the health benefits of bulletproof coffee?"

Plan B (less fat): Try 1/2 tablespoon MCT oil, but chase with your regular coffee.
As morning brain fuel to "break fast", this might temper active gluconeogenesis.

Tip: If skipping breakfast next (they say breakfast is important!),
1 tbsp chia seeds in 1/3 cup natural applesauce just before coffee
might be sufficient morning energy for light activity.

Rod

[Amigoo]

Chocolate Azfault

Melt two 4oz bars 100% cacao baking chocolate,
then stir in 1 1/2 cups warmed sunflower seeds.

Spread on tray covered with plastic wrap,
cover with plastic wrap, then press down
to flatten; refrigerate until solid.

Remove plastic wrap and break into mini pieces,
then serve however (warm drink suggested).

If not palatable, it's not your own Azfault
... it's the recipe! (not candy).

Rod

[Amigoo]

While complex carbohydrates should be preferred over simple*, complex carbohydrates
become "the gift that keeps giving" (glucose), especially when consumed in large portions!

* quick-digesting like white bread but even some things made with flour

Re: https://www.mariaushakova.com/2013/06/7 ... hould-try/
"7 Healthy Low Glycemic Whole Grains You Should Try"

"Although all whole grains on this list have a low glycemic index, they are close to or have a medium glycemic load. So it’s better to eat them in small portions (which will be different for everybody) and always pair them with vegetables and some protein."


See also: https://extension.oregonstate.edu/onlin ... emic-index
"What is the glycemic load (GL) and glycemic index (GI) ?"

"The glycemic index is a system of ranking foods on a scale of 0 to 100 according to how high blood glucose peaks within two hours of consuming the specific food. The glycemic load is based on glycemic index but uses standard portion sizes rather than 100 grams of carbohydrate."

Thus, both scores matter (GI for short term significance, GL for the day's significance).


Rod

[Amigoo]

Breakfast Pumpkin

Breakfast pudding with pumpkin pie flavors.
Upscale and serve with fresh walnut pieces.

Ingredients:

15oz can pumpkin puree
1 egg + 1 egg white, whipped
1/2 cup half & half
1/3 cup water
1 tsp pumpkin pie spice
2 tbsp brown sugar
1/2 tsp salt
1/4 cup light oat bran

Directions:

Lightly oil 2-quart baking dish;
pre-heat oven to 350F degrees.

Whisk ingredients in the order listed,
stirring in oat bran last.

Spoon into baking dish, reduce oven to 325F,
and bake 45 min., then stir briefly.

Plan B

For more fiber benefit, bake 30 min. at 350F without oat bran,
then stir in 1/4 rounded cup and bake 10 min. at 325F.

Rod

[Sandy]

Thank you, Rod for explaining the difference between Glycemic index and Glycemic load as I think it is important to understand if you are trying to manage your diabetes or are a care giver to someone who has diabetes.

The Breakfast Pumpkin recipe sounds really good. I am a big fan of oat bran which you introduced me to in one of your soup recipes a few years ago.
xxSandy

[Amigoo]

Black Soybean Dip

Tasty with fresh veggies! ...
when you're in a Ketonia mood.
Upscale with 1/3 cup hemp seed.

Ingredients:

15oz can black soybeans + juice
1/4 tsp sea salt
3/4 tsp garlic granules
1 1/2 tbsp dried cilantro
1 tbsp virgin olive oil

Directions:

Whip soybeans with hand blender,
then stir in remaining ingredients,
olive oil last. Refrigerate overnight.


Re: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5553762/

"Dandelion has been considered a key anti-diabetic plant because of its anti-hyperglycemic,
anti-oxidative, and anti-inflammatory properties ... In mice, dandelion leaf extract
has been shown to reduce serum glucose, cholesterol, and triglyceride levels"

Long story short (culinary proof-of-concept) ...

Mix chopped broccoli rabe and dandelion in 2:1 proportion,
then rinse in salted water and drain well,
stir in chopped sweet onion in 1:2 proportion,
then refrigerate in covered container.

Use as desired (microwave, steam, stir fry);
especially good with root veggies! Hmmm ...
add black soybeans to walk on water (they say).


Rod

[Amigoo]

Satisfying low-carb snack

Slice 4" section of green banana* (not too green),
then sprinkle with cinnamon and serve with
1/3 cup raw walnut pieces.

* Resistant starch is digested as a prebiotic.

See also: https://www.webmd.com/diet/what-to-know ... t-starches
"What to Know About Resistant Starches"

"Normal starches break down into glucose when digested. Resistant starches do not break down ...
ferments in your large intestine, more good bacteria are created, boosting overall gut health."

Rod

[Amigoo]

Sunnyside Eggplant

Eggs steamed in eggplant.

Ingredients:

1 med. eggplant, washed
whole eggs + egg whites
virgin olive oil

Directions:

Lightly oil nonstick frying pan.

Cut eggplant into 1" rounds,
twist cookie cutter into each round
to make circle leaving 3/8" border;
use paring knife to cut out centers.

Place rounds in pan, add 1/2 cup water,
begin simmering on stove. When simmering,
crack egg into each round, then cover pan
and cook 5 min. Add egg whites to fill
each round, cover pan and finish cooking.

Centers can be placed near the rounds
to steam while eggs are cooking.
Add water to keep pan wet.

Rod

[Amigoo]

Cannellini Mustard

Coarse mustard with beany texture.

Ingredients:

15oz can cannellini beans + juice
12oz container coarse ground mustard
1 tsp turmeric extract powder
1 1/2 tbsp dried parsley
1/2 tsp garlic granules

Directions:

In a med. bowl, blend beans as desired,
then stir in remaining ingredients.
Refrigerate overnight.


Also tasty ...
Substitute 1 1/4 cups plain Greek yogurt for beans
and skip the garlic granules (optional).

Rod

[Amigoo]

Who knew
Two packets of True Lemon powder (found at Walmart) ...

- in a quart of spring water makes a refreshing, non-caloric summer drink!
- in a cup of water maintains freshness of refrigerated pineapple slices!
- in a nice hot bath awaits Proof (and definition) of Concept.

Even three packets in a gallon of spring water
is sufficiently refreshing, so pre-chill those gallons.
Add a few more packets if you're serving ice
with your Lemon Sippers (lemon wedges optional).

Rod

[Amigoo]

EZ Red Bean Chili

When homestyle fast food is healthy.
Serve hot, cold, or Goldilocks.

Ingredients:

15oz can red kidney beans + juice
1 cup Chunky Mild Salsa
1 1/2 tsp chili powder
1/2 tsp garlic granules
1/2 tsp smoked paprika
1 1/2 tbsp dried cilantro
2 tbsp dried chives
1 tbsp virgin olive oil

Directions:

Mix ingredients, olive oil last,
then refrigerate overnight.
Best served with greens.

Rod

[Sandy]

Thank you Rod!

Your new recipes sound enticing...My sister is always looking for good recipes for beans so I suspect she will like your latest offerings here.
I wish to try the True Lemon powder. Can you tell me which area of the grocery section it is stocked, at least in your store? I suspect otherwise I could be looking for days...LOL

xxSandy


Sandy, I found it last year in the wine and drink mixes section,
but now it's in the sugar and sweeteners section (top shelf).

... and this reminds me of fresh limes (in Produce)!
Their juice on top of mashed avocado in a closed container
helps minimize browning.

Rod

[Amigoo]

Re: https://www.cnn.com/2023/04/17/health/r ... index.html
"Refined carbs and red meat driving global rise in Type 2 diabetes"

"Our modeling approach does not prove causation,
and our findings should be considered as estimates of risk"

LOL: "Our modeling approach ..." is ending statement
... after the article strongly suggests causation!

Red meat may be linked to some health problems via saturated fat,
but is rarely linked to diabetes! However, the processed meat listed
often associates with non-diabetes health problems.

Ultimately, "poor carbohydrate quality" (and quantity thereof)
seems right on target for Type 2 development

Rod

[Amigoo]

Eggplant 'n PJs

Pan-steamed eggplant with pepper jack cheese.

Ingredients:

1 med. eggplant, washed
virgin olive oil to coat pan
1/3 cup water + more
garlic granules & salt
pepper jack cheese slices
paprika to sprinkle on top

Directions:

Lightly oil nonstick frying pan.

Cut eggplant into 3/4" rounds, then
place rounds in pan, add 1/3 cup water,
sprinkle with garlic granules and salt,
cover pan and simmer 5 min.

Turn rounds over, add water to 1/4 ",
and simmer 3-5 min. Cooked eggplant
should be slightly al dente.

Spread cheese slices on top, cover pan,
and simmer until cheese melts.
Sprinkle with paprika to serve.

Water sufficient to keep pan wet
and steaming is all that's required.
Add some cayenne pepper to paprika
to increase spiciness.

Rod

[Amigoo]

Seedy Mustard

Coarse mustard with seedy texture.
(upscales your plain buns)

Ingredients:

12oz container coarse ground mustard
1/3 cup water (use to rinse container)
1/2 tsp turmeric extract powder
1/3 cup sesame seeds
1/2 tsp garlic granules
1/3 cup dried chives

Directions:

Stir, then refrigerate overnight.

Rod

[Amigoo]

Human Motor Oil (proof of concept?)

Combine 1/2 cup coconut MCT oil
with 1/3 cup 100% cacao powder
and 3 tbsp honey, then stir in
2/3 cup chopped walnuts.

Suggested serving size: 2 tbsp

"What's it for?!" Dunno!
Brain fuel to navigate walkin' on water
Contrast for Vanilla Bean ice cream
How to rev up your momentum
Tasty treat no none else wants

See also: https://www.heart.org/en/healthy-living ... rated-fats

"The American Heart Association recommends aiming for a dietary pattern
that achieves 5% to 6% of calories from saturated fat. For example,
if you need about 2,000 calories a day, no more than 120 of them
should come from saturated fat (about 13 grams per day)."

Rod

[Amigoo]

Re: https://www.dailymail.co.uk/femail/arti ... green.html
"Shopper shares the VERY surprising ingredient that makes spinach wraps green"

What's more surprising is that people still don't read the very labels
that identify such "surprisng ingredients" in these processed foods!

Rod