UB Cookin'

[Amigoo]

About super nutritious purple potatoes ...

Re: https://www.doctorshealthpress.com/purp ... -benefits/

"popular in South America, native to Lake Titicaca region without mountain slopes and high plains of Bolivia and Peru.
The purple potato has been cultivated for nearly 8,000 years in the Andean regions of Ecuador, Bolivia, and Peru."

Purchase smaller taters, cut into mini-bites, and steam to al dente (or preferred texture).
What about about peeling? OK if nutrition is not important!

Tasty combo:
Steam purple potato mini bites, then stir into sweet onions
sautéed in olive oil and cooked with chopped spinach;
include baby bella mushrooms to upscale.

Rod

[Amigoo]

Quick Pickled Cabbage

Ingredients:

1 1/2 cups spring water
1/3 cup apple cider vinegar
1 tsp garlic granules
2 tsp caraway seeds
1 tsp sea salt
small green cabbage, shredded

Directions:

In a large sauce pan, heat water
and vinegar to a simmer, stir in spices,
then shredded cabbage; simmer covered
to al dente, stirring several times.

Allow to cool, then refrigerate in covered glass container.
To preserve beneficial bacteria of apple cider vinegar,
stir this in after simmering and cooling cabbage.

Rod

[Amigoo]

Crunchy Tahini Spooner (a condiment)

Combine 1 cup tahini, 1 1/3 cups brown sesame seeds,
sprinkle of salt, and 2 tbsp raw honey. When served,
top with dried cranberries; to upscale, serve with
Peanut Butter Cookies, like Nekot brand.

Brown sesame seeds digest like whole flax seeds
(requires serious chewing!)

Rod

[Amigoo]

Re: https://food52.com/recipes/32181-pumpki ... umpkin-pie
"Our Best Pumpkin Pudding"

"I wish I could say that the pudding starts with a freshly baked pumpkin, lovingly mashed and blended with fresh cream, eggs, spices. In reality, it was canned pumpkin purée (which is actually not just pumpkin but a few types of winter squash) and evaporated milk, mixed with spices exactly as directed in the recipe on the can ... baked in a dish instead of a crust."

Yum! Evaporated milk gives the extra creaminess.
Substitute 1/3 cup brown sugar to tame the sweetness.


Or try Next Best Pumpkin Pudding
(if only two contestants)

Ingredients:

15oz can pumpkin puree
1/3 cup brown sugar
1 tsp pumpkin pie spice
1/2 tsp cinnamon
1/4 tsp salt

2 xlg eggs + 1/4 cup egg whites
1/3 cup dry milk powder
1/3 cup half & half
1/2 cup water

Directions:

Lightly oil 8" baking dish;
pre-heat oven to 375F degrees.

In a large bowl, combine pumpkin puree,
brown sugar, and spices.

In a small bowl, combine milk powder, water,
and half & half; stir into pumpkin mixture.

In a small bowl, whisk eggs and whites,
then whisk into pumpkin mixture.

Pour into baking dish, reduce oven to 350F
and bake 1 hour 10 min.


Rod

[Amigoo]

Crazy Tahini Crunch (a condement)
aka "Dustpan Tahini" (they say)
"So, whatsit?" Dunno

Combine 1 cup sesame tahini,
2 tbsp raw honey (stir this in first),
1 1/3 cups brown sesame seeds,
3/4 cup raw pumpkin seeds,
3/4 cup dried cranberries.

Rod

[Amigoo]

Quick Pickled Reds

To use green cabbage, skip
beets and beet powder; to upscale,
include 1/3 cup red pepper flakes.

Ingredients:

1 cup spring water
1 small red cabbage, shredded
15oz can whole red beets
1/3 cup apple cider vinegar
3/4 tsp garlic granules
2 tsp red beet powder
3 tsp caraway seeds
1/2 tsp sea salt

Directions:

In large covered sauce pan, simmer cabbage in water
until al dente, stirring once; cool, then refrigerate
(without draining cabbage).

Pour beet juice into 2-cup glass measuring cup,
chop beets, then stir all ingredients into cup.
Refrigerate overnight, then combine
with cooled cabbage; refrigerate.

Rod

[Amigoo]

Seedy Corn Pudding

A Whatsit? concoction, good for any meal,
but developed as a breakfast option.
A "not in Kansas anymore" dish.

Ingredients:

15oz can non-GMO corn
1/3 cup seedy OB mixture*
1/2 tsp garlic granules
1/2 tsp sea salt
1 tbsp dried parsley
2/3 cup diced sweet onion
1 tbsp virgin olive oil

* Combine 1 cup light oat bran,
1/3 cup white sesame seeds,
1/3 cup raw sunflower seeds.

Directions:

In a medium sauce pan, heat corn+juice
to a simmer, stir in dry ingredients,
then onion, then olive oil.

Let simmer in covered pan 5 min.
(or add water and cook longer).

Rod

[Amigoo]

About sesame seeds ...

Re: https://sakura.co/blog/black-sesame-see ... r-for-you/

"Sesame seeds are categorized by color, brown, black, tan and white.
Typically brown, black and tan colored ones are unhulled varieties ...
The hull as a standalone contains more micronutrients overall.
However, the flavor is slightly more bitter..."

Rod

[Amigoo]

Merrs Eat Oats

A merry holiday use of frozen cranberries
and fresh apples, baked to soak rolled oats,
then all tossed for colorful presentation.

To upscale, spread on walnut pieces
when warming the baked mixture.
Optional: Serve with dollops
(try plain Greek yogurt).

Ingredients:

1 2/3 cups thick rolled oats
3 med. red apples, chopped
2/3 cup brown sugar
3 tsp cinnamon
1/2 tsp sea salt
12oz pkg frozen cranberries
1/3 cup coconut oil, melted

Directions:

Pre-heat oven to 350F degrees;
lightly oil 8" x 10" baking dish,
then evenly spread on dry oats.

Spread chopped apples in a wide bowl,
then sprinkle on sugar, cinnamon, salt.

Spread frozen cranberries on apples,
then briefly mix these ingredients;
spread over oats, then drizzle on
melted coconut oil.

Bake 1 hour, then briefly stir
and spoon into clean baking dish
for best presentation. Keep warm
until served (if too dry, sprinkle on
water or apple juice).

Rod

[Amigoo]

Re: https://www.dailymail.co.uk/sciencetech ... gests.html

"About 40 per cent of us extract more energy from food due to bugs in the gut – while others stay skinny ...
Living inside of your gut are 300 to 500 different kinds of bacteria containing nearly 2 million genes.
Paired with other tiny organisms like viruses and fungi, they make what's known as the microbiota."

So, create better proportion of beneficial bacteria! Probiotics (and prebiotics from foods) can help.
Chia seeds and natural applesauce make a good daily contribution!

See also: https://www.hsph.harvard.edu/nutritions ... hia-seeds/

Rod

[Amigoo]

Black Beans 'n Greens

Good for what ails you! (they say)

Ingredients:

1/2 small green cabbage, chopped
1 qt chopped collard greens
1 lg sweet onion, chopped
1 tsp garlic granules
1/2 tsp sea salt
1/2 cup water

15oz can black beans, drained
3 cups chopped baby bellas

Directions:

In a large sauce pan, layer ingredients
as listed without beans and mushrooms;
cover pan and simmer to al dente.

Microwave mushrooms 2 min., drain;
spread beans on al dente greens, mushrooms,
then stir briefly and finish heating.

To serve, drizzle on virgin olive oil,
apple cider vinegar; sprinkle on S&P.
Top with sharp cheddar cheese chunks.

Rod

[Amigoo]

Re: https://www.tandfonline.com/doi/full/10 ... 0601052707
"Influence of Pectin and Guar Gum on Diabetic Male Albino Rats"

"Dietary fiber sources like pectin and guar gum have gained immense importance because of their constructive role
of releasing sugars and absorbing sugars slowly in the intestinal tract; consequently, they reduce the severity of diabetes ...
we conclude that blood glucose, cholesterol, and triglyceride levels can effectively be controlled by these fiber sources ...
guar gum is more effective than pectin to control these diseases."

LOTSA technical information but important tip that slower release
of dietary sugar (glucose from carbs) helps control daily blood sugar.
Chia seeds (try with natural applesauce) have similar effect.

Rod

[Amigoo]

EZ Blueberry Jam

With much less sugar than jam, this makes
a healthy topping for pancakes, plain yogurt,
hot cereal, or whatever.

(for pie filling, stir in 2-3 cups thawed blueberries
after mixing ingredients with hand blender)

Simmer 5 min. 12oz pkg frozen blueberries
and 1/2 cup water, then stir in 2 tbsp sugar,
1 packet True Lemon powder, pinch of salt,
and 1 1/2 tsp guar gum. Carefully mix
with hand blender, then refrigerate.
(reduce water for thicker jam)

Rod

[Amigoo]

Sonia's Aronia Compote
(Sonia upscaled the Blueberry Jam)

In a large sauce pan, simmer about 7 min.
16oz pkg frozen blueberries, 10oz pkg frozen aronia berries,
and 1 cup water ... then stir in 2 tbsp sugar, 1/8 tsp salt,
2 1/2 tsp guar gum powder, 2 packets True Lemon powder.

Carefully mash with potato masher, then refrigerate.

For walk-on-water nutrition (they say),
soak 2 tbsp dark chia seeds in 1/3 cup water 5 min.
then stir into chilled Aronia Compote.


"Sonia" is not necessarily related to "mansonia",
the seven mansion worlds, but ... Who can tell?

"Potato masher" is not necessarily related to this song:
https://www.youtube.com/watch?v=azTqxyBK32Y

"Sonia, Sonja, Sonya, a name of Greek origin meaning wisdom"
Unisex tip: If you mash ur taters you'll get wisdom!


Rod

[Amigoo]

Re: https://www.ospecialists.com/news/osteo ... s-not-that

" 'superfoods' for osteoarthritis (or anti-inflammatory foods) are foods
that reduce inflammation in the body and have many health benefits"

I thought sunflower seeds were a good source of Vitamin E
... when I should be savoring more lobster! (what's "lobster"?)

See also: https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
"Vitamin E is found in plant-based oils, nuts, seeds, fruits, and vegetables."

Rod

[Amigoo]

Re: https://www.almanac.com/content/hoppin- ... d-new-year
"Hoppin’ John: A Traditional Southern Dish for New Year's Day"

"dish traditionally eaten in the southern United States on New Year’s Day. Dating back to the early 1800s,
made with black-eyed peas, rice, and meat (usually pork); can also include collard greens and corn bread."

"black-eyed peas represent coins,
collard greens represent dollars,
pork recall cheap cuts of meat,
corn bread represents gold,
tomatoes represent health."

With collard greens, this transforms to Smooth Walkin' John
when consumed frequently, especially with garlic 'n onions.
Tip: Other protein can be substituted for the pork.

Rod

[Amigoo]

Imperial Jade Coulis

Stir together ...
2 cups chilled natural applesauce,
1 tbsp organic liquid chlorophyll,
and sprinkle of lemon powder.

Refrigerate until served.

Rod

[Sandy]

Thanks so much, Rod.
I am excited by all these new recipes to try! I also sent the article about how to help combat osteoarthritis with food choices to my daughter-in-law who struggles with this problem.

xxSandy

[Amigoo]

Re: https://www.cnn.com/2023/01/01/health/s ... index.html
"Sesame joins the major food allergens list"

"There are various opinions as to why that is, but one reason might be the fact that it is now
more of an underlying ingredient within a lot of dietary trends. As plant-based and vegan foods
have become more popular, wide use of nuts and seeds has been an issue to come up more often"

"More of underlying ingredient" may suggest insufficient food variety in a diet
(seasonal approach to food choices seems better culinary planning)

Rod

[Amigoo]

Re: https://www.dailymail.co.uk/femail/arti ... -food.html
"The 'right' and 'wrong' way to EAT, man"

Interesting study but ignores that most people (many?) don't eat one food at a time.
However, saving most carbs for last (or consuming less) may be equally good strategy.
Ultimately, a mostly carbs meal/snack usually causes higher blood sugars.

Tip: Even when blood sugar is better controlled by food balancing,
the carbs are still metabolized ... eventually.

Rod

[Amigoo]

Re: https://www.cnn.com/2023/01/03/health/m ... index.html
"Best diet for 2023 is the science-backed Mediterranean style"

"For the fifth year in a row, the Mediterranean diet was first across the finish line in the annual race for best diet"

"The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables,
whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil. Fats other than olive oil,
such as butter, are consumed rarely, if at all, and sugar and refined foods are reserved for special occasions.

Red meat is used sparingly, usually only to flavor a dish. Eating healthy, oily fish, which are packed with omega-3 fatty acids,
is encouraged, while eggs, dairy and poultry are eaten in much smaller portions than in the traditional Western diet."

Apparently, if a food/portion is not part of the Mediterranean diet it may be counter-productive to good health.

Rod

[Amigoo]

Super Seedy PBOO

Walk-on-water energy for walking on water (they say)
Consume as desired but lotsa calories per gobble

Combine 16oz container custom ground roasted peanuts,
1/3 cup virgin olive oil, 3/4 cup white sesame seeds,
3/4 cup raw sunflower seeds, 3 tbsp raw honey,
and 1/4 tsp salt; refrigerate.

Note: Commercial peanut butters have more peanut oil.

Rod

[Amigoo]

EZ Dip 'n Chili Sauce

Ingredients:

6oz can tomato paste
1 1/2 cans cold water
1 tbsp 100% cacao powder
1 tbsp dried oregano
1 tsp garlic granules
1 tbsp chili powder
1/2 tsp sea salt
1 tsp sugar
1 tbsp virgin olive oil

Directions:

Mix ingredients as listed,
olive oil last; refrigerate
overnight before serving.

Rod

[Amigoo]

Nutty Synergy

Combine 2 cups raw Spanish peanuts and 1 cup raw almonds
in a large baking dish, then heat 25 min. at 350F degrees,
stirring several times (pre-heat oven and baking dish).

Optional: Immediately after heating, drizzle on virgin olive oil,
stir, sprinkle with sea salt, stir, then cool.

Tips: Nuts with skins provide better fiber.
Limit oil and salt for better nutrition.
Baking dish is HOT - use gloves!

Rod

[Amigoo]

Salsa Synergy
(brand mentioned for ingredients reference)

A mild southwestern substitute for ketchup
(re: U.S. Southwest dishes)

Combine 16oz jar Pace Chunky Mild Salsa,
6oz can tomato paste, 1 1/2 cans water,
1 1/2 tbsp dried cilantro,
1/2 tsp garlic granules;
refrigerate overnight.

Tips: Use 1/2 can of the water
to rinse the jar into mixture.
Add olive oil and/or water
to create a sauce (try substitute
of Italian Seasoning for cilantro).

Rod