UB Cookin'

[Amigoo]

Oat Bran Wannabe Bread (nickname "Obi-Wan" Bread)

Good energy for physical exercise, but this dough promotes vigorous exercise
even before consumption as baked bread (if made by hand). Oil is not included
since chopped walnuts provide a sufficient quantity. This is a dense, chewy,
slightly sweet breakfast or snack bread.

If not for yeast and faux kneading (vigorous stirring) this might be "soda bread"
and the recipe began with contemplation of the Challah Bread recipe! Go figure!
... then let the force be with you.

Ingredients:

1 1/2 cups water
1 cup coarse oat bran
2 tsp dry yeast
1/4 cup sugar

3/4 tsp salt
1/2 cup liquid egg whites
2 1/4 cups bread flour
2/3 cup currants (small raisins)
1 rounded cup chopped walnuts

Directions:

Lightly oil a cookie sheet and dust with bread flour;
tap sheet to discard excess flour.

Sprinkle oat bran into a large sauce pan of simmering water, stir well,
then remove pan from heat, cover and let cool to very warm.

Stir in yeast and sugar, cover pan and let rest 15 min., then
stir in egg whites and salt, add bread flour and stir vigorously.

Fold in raisins and walnuts until well distributed.

Evenly place four large spoonsful of dough on the cookie sheet,
then let rise in a warm place 45 min.; preheat oven to 375F degrees
after dough rises 30 min.

When dough has risen, reduce oven to 350F and bake about 40 min.
Allow bread to cool 5 min., then separate from cookie sheet
with a spatula.

Rod

[Amigoo]

Sandy,

The Oat Bran Wannabe recipe was simplified a bit and reposted.
The original recipe may be deleted.

Rod

[Sandy]

Hi Rod,
Thanks for the new and improved recipe and for reminding me to tidy up the original. My mind has been all over the shop lately and there is a good chance I may very well have forgotten.
Have a good week!
xxSandy

[Sandy]

Last night I decided to try a recipe that had come into my inbox from the Chocolate Covered Katie website.
It's called, "The Overnight breakfast Cookie." It is one of those recipes that you mix together the night before leaving very little, if anything, to do upon waking. I had limited success, meaning, I liked it but George was not impressed, not even with my drizzling of melted peanut butter and chocolate across the top. . But that is George who is not a big fan of oatmeal to begin with. I on the other hand like almost everything I eat so it could be a great recipe or my taste buds don't know any better.
Seriously, though, I think it is worth a try because the only thing you have to loose is basically one serving of oatmeal.
So here goes and I hope you enjoy it.

xxSandy


From Chocolate Covered Katie....

The Overnight Breakfast Cookie

Total Time: 5m
Yield: 1 large, single-serving cookie Print This Recipe 5/5
image: http://chocolatecoveredkatie.com/wp-con ... cookie.jpg

Ingredients

1/2 cup rolled oats
1/2 cup mashed banana or applesauce
2 tbsp milk of choice
1 1/2 to 2 tbsp protein powder, or sub flour of choice
1 to 2 tbsp nut butter or allergy-friendly sub
1/8 tsp salt
optionsl add-ins, such as chia seeds, raisins, shredded coconut, or mini chocolate chips
Instructions

Stir all ingredients together. Spread out on a plate. Refrigerate overnight. Frost if desired, or add toppings such as melted peanut butter and chocolate. Enjoy!

(P.S from Sandy... I used applesauce and protein powder and for the nut butter peanut butter. Also mixed in some currants.)


Read more at http://chocolatecoveredkatie.com/2017/0 ... XAUcXVr.99

[Sandy]

I have never eaten Kung Pao Chicken so I have nothing to compare this to, but I found this delicious served with rice. (I use brown rice, black rice or wild rice to help slow the sugar load into the blood stream. It wasn't hard to prepare and didn't take that long, although I am sure it took me longer then 20 minutes.

Hope you like it!
xxSandy

Kung Pao Eggplant

Total Time: 20m
Yield: 2-3 servings Print This Recipe 5/5

Ingredients

5 cups eggplant, cubed small (12 oz)
1 bell pepper, diced
chopped peanuts and green onions, for garnish
2 tbsp soy sauce or gf tamari
2 tbsp water
1 tbsp minced garlic
2 tbsp white wine or vegetable broth
2 tbsp non-gmo cornstarch or arrowroot
1 1/2 tsp white or apple cider vinegar
2 1/2 tsp sweetener of choice, or pinch uncut stevia
1/4 tsp crushed red pepper flakes, or as desired – omit for non-spicy version
Instructions

Fully dissolve the cornstarch or arrowroot in the water, then whisk together with everything except the first three ingredients. Pour half of this sauce over the eggplant and pepper (reserving the other half), and refrigerate for an hour to marinate (if you’re in a rush, you can skip the hour’s wait – the actual prep and cook work take under 20 minutes). Sauté all ingredients except the garnishes in a little oil or oil spray over medium heat–stirring frequently to prevent sticking–until eggplant and pepper are soft. Add garnishes, and serve over cooked rice or barley if desired.


Read more at http://chocolatecoveredkatie.com/2017/0 ... Il0odhY.99

[Amigoo]

Sandy,

After years of avoidance (I often prefer Broccoli Chicken), I recently ordered Kung Pao Chicken at a local Chinese restaurant ... and was immediately ready for more! Having rarely cooked eggplant (20 years ago?), this is good encouragement to try again! And the sauce hints that bean sprouts (or other oriental veggies) might be a tasty substitute.

Rod

[Amigoo]

Just Eggplant

Desiring to "bond" with this vegetable before trying complex recipes,
I tested the simplest preparation:

Wash then slice (about 3/4" slices) a room temperature eggplant.
Lightly brush the slices on both sides with virgin olive oil.

Sauté the slices in a covered non-stick pan, turning occasionally
(slightly al dente texture offers a variety of uses and minimal oil
plus light steaming, caused by the lid, prevents scorching).

Once cooked, the eggplant may be served with many condiments or
cut into bite-size pieces and added to other dishes when nearly cooked
(to maintain the texture of the eggplant).

Who knew Cut the cooked slices into mini-pizza wedges
and serve as finger food (don't eat the "crust").

Rod

[Amigoo]

A diabetes discovery journey ...

Very good article about carbohydrates:
https://www.healthline.com/nutrition/di ... y#section8

Bottom line (IMO, experientially):
60-90 grams of carbohydrates per day seems a reasonable goal,
with emphasis on carbs that do not cause quick rise in blood sugar.
Carbs with other ingredients (especially protein + fat + fiber)
may be less problematic.

Rod

[Sandy]

Hi Rod,
I never thought of a quick simple sautee for eggplant and it's use as a healthy snack option when served with condiment.
I will make good use of your latest idea, I can assure you!
Thanks for that!
xxSandy

[Amigoo]

A diabetes discovery journey ...

Re: http://www.sciencedirect.com/science/ar ... 5305000463

"Oat bran flour high in β-glucan had a low glycemic response"

"β-glucan" got my attention, helping to confirm that oat bran is good for diabetics
... and inspiring an immediate morning experiment:

At 11:00 AM, my fasting (bedtime was 2:00 AM) blood sugar was 111 (6.2 mmol/L).
I consumed 1/2 cup cooked oat bran with 1/3 cup steamed egg whites and 1 tsp butter,
then took 500mg Metformin (oral diabetes medication).

My blood sugar test at 4:00 PM: 71 (3.9 mmol/L)

Analysis: How this low but safe blood sugar occurred is a mystery (oral medication rarely causes low blood sugars),
but this test seems to confirm that oat bran (as consumed) is good food for diabetics (IMO).

I sifted coarse oat bran to remove fine particles, then stirred 1/2 rounded cup into 2 cups simmering water for 3 min.;
the pan then removed from heat and covered. The oat bran rested 30 min. with a brief stirring after 15 min.

Rod

[Sandy]

Hi Rod,

Analysis: How this low but safe blood sugar occurred is a mystery (oral medication rarely causes low blood sugars),
but this test seems to confirm that oat bran (as consumed) is good food for diabetics (IMO).

That is very exciting!!!

xxSandy

[Amigoo]

A diabetes discovery journey ...

New vegetable ... and encouragement to keep other nutrients in mind when minimizing carbohydrates:

http://investmentwatchblog.com/purple-p ... arch-says/

“When you ‘eat from the rainbow’, like red grapes, purple potatoes, green broccoli, we are not providing one compound,
we are providing a wide variety of compounds, thousands of them"

My favorite blueberry dessert (when fresh blueberries are not available):

Briefly rinse one quart of frozen blueberries, sprinkle on 3 rounded tbsp dark chia seeds,
then pour on 1/3 cup water. Thaw in the refrigerator several days, stirring occasionally,
then stir in 1 tbsp fresh lemon juice.

Rod

[Amigoo]

A diabetes discovery journey ...

Yesterday's CT scan (with dye contrast) was followed by "Do not take diabetes medication
for 48 hours" (in case there would be a reaction to the contrast solutions: drink + IV).

Say what Take no diabetes medication but eat normally

Well ... being inquisitive and exploratory, I seized the opportunity to test the Ketogenic diet
(low carbs, high fats, reasonable protein), but I know that too much fat leads to weight gain.

So, I'm consuming a lower-calorie Keto diet but avoiding all grain-based foods.
After no diabetes medication for 24 hrs, my morning blood sugar was 78 (4.3).

Rationale: Either carbohydrates in grains are digested quickly or another nutrient
is complicit in the diabetes problem; maybe this is the protein in grains.
(some grains may be more problematic than others)

Since a one-day test, as diabetes medication is finally depleted from the body,
is not so significant, the test will continue for awhile with detailed notetaking.
I'm also using ketone test strips to monitor that expected increase.

So little time with so much to eat! ... for controlled testing.

Rod

[peacockplume]

I always believed D-Type 2 could be regulated with proper food intake,,,and I have a friend who proved it..
She was diagnosed with Type-2 and refused medication,,,she studied,,,followed it and now does not have diabetes!
and she does not let her food control her anymore,,,so,,,

good luck ,,,pp

[Amigoo]

PP,

Another good day! - blood sugar stayed close to 80 (4.4) without diabetes medicine
and with two servings of beans (black & garbanzo, both with a low glycemic index).
Yesterday's low GI carrots did not cause trouble, all seeming to confirm that
grain-based food is my greater carbohydrate problem.

1/2 cup of the Blueberries + Chia Seeds today was not a problem.

Rod

[Amigoo]

A diabetes discovery journey ...

How interesting! I consumed one tablespoon of a 50/50 mixture of coconut EVCO and MCT oil
as a snack with a few bites of banana. 8 hours later, the ketones appeared when I tested,
looking for evidence of ketosis caused by the Keto diet. Earlier today I had read that MCTs
go to the liver and are metabolized to ketones. I saw this happen!

EVCO = Extra Virgin Coconut Oil

The 50/50 mixture allows some hardening of the coconut oil in the refrigerator
so that it becomes spoonable (not liquid).

Rod

[Amigoo]

A diabetes discovery journey ...

I'm now convinced that a Ketogenic diet (<50g carbohydrates per day) provides excellent, non-medicinal blood sugar control for diabetics! Adapting to such daily food type restriction is a different matter*. In just three days (and several glucometer tests per day), I have observed excellent blood sugar scores (about 80 (4.4)) ... but only when choosing Keto foods.

* Diabetics also need to check for excess ketones (more than desired by a Keto diet) since ketoacidosis is a serious medical problem

The black and garbanzo beans mentioned earlier had a low Glycemic Index (GI; do not cause immediate rise in blood sugar), but their carbohydrates were not ignored by my digestion - next morning blood sugar was noticeably higher (relative to good Keto scores), indicating slower conversion of these carbohydrates to blood sugar and probably some insulin resistance.

Analysis: Black beans, in particular (and because of their antioxidants), are still a good choice when deciding which carbohydrates will be consumed (the label on these canned beans shows 20g carbs per serving). OMG 50 - 20 doesn't leave many high-carb choices for the rest of the daily Keto goal.

Rod

[peacockplume]

Hi Rod,
It sounds like you have the interest and ambition to make a go of this,,,keep up the good work.

pp

[Amigoo]

A diabetes discovery journey ...

Super EZ Vegetarian TVPasta Sauce (soy protein)

Poor 1 rounded cup TVP into 1 cup very hot water.
Stir in 1/4 cup Litehouse Guacamole Herb Blend,
then cover bowl and let rest 10 min.

Into a large bowl containing a 25oz jar of Pasta Sauce,
stir 1/4 cup dried parsley, 1 tsp paprika, and 1 tsp garlic granules,
then stir in moisturized TVP to combine all ingredients.

If desired, fire up with cayenne powder or red pepper flakes.
Try 1 tsp finely crushed fennel seeds for more depth of flavors.
Refrigerate overnight for herbs to moisturize and flavors to blend.
An excellent stuffer for bell peppers.

See also: http://www.evolvingwellness.com/post/wh ... rotein-tvp

Not so encouraging about TVP, but recipe includes healthy ingredients,
with TVP being just the protein/fiber component.

Rod

[Sandy]

Thank you Rod for sharing your latest culinary discovery.

xxSandy

[peacockplume]

Thank you Rod!
pp

[Amigoo]

A diabetes discovery journey ... (aka "topic humor")

Re: http://www.dailymail.co.uk/health/artic ... ealth.html

"Ideally, it should look like a long soft log that is like an ice cream in texture."

Distasteful analogy ... and chocolate comes to mind
... but still good guidance to "Enjoy the go"

Also, "you should experience a sense of elimination 'euphoria' and finish with a smile on your face"

Perhaps like the same euphoria (and smile) when finishing a tub of ice cream.

A Ketogenic diet needs emphasis on veggies with fiber (both soluble and insoluble)
... or one does not get enough for daily euphoria and a smile.

Rod

[Amigoo]

Black Seed Pepper
(aka "Black Pepper with Nutritional Attitude")

In a pepper grinder, combine 1/3 cup black peppercorns
with 3 tbsp Black Seeds (Nigella Sativa). This ratio
permits the peppercorn flavor to dominate.

Roll grinder before using to better distribute smaller black seeds.

About Black Seeds (TMI but real science):
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3642442/

"The original research articles published so far have confirmed the pharmacological potential of N. sativa seeds, its oil and extracts and some of its active principles, particularly TQ and alpha-hederin, possess remarkable in vitro and in vivo pharmacological activities against a large variety of diseases and found to be relatively safe."

Rod

[Amigoo]

A diabetes discovery journey ...

I'm now convinced that a Ketogenic diet (<50g carbohydrates per day)
provides excellent, non-medicinal blood sugar control for diabetics!

Caveat: Switching to a strict Keto diet when one has diabetes (and especially
other medical problems) is not simply the selection of foods. An experienced
nutritionist or medical doctor will usually need to guide the transition (IMO).

Keeping blood sugars under 100 (5.6) for 4 days on "Keto" foods,
and without the one diabetes medicine (2000mg daily), is exciting.
Fortunately, I had been simplifying my diet for a year and changed
to 2 primary meals per day (and snacks) instead of 3 meals.

The limted food selections for this week's testing (primarily to see
cause & effect on blood sugar) was not such diet deprivation
that causes many people to quickly abandon the Keto goal.

Rod ... ... (cautiously cruisin' Keto Lane with expectation
that <100g carbs per day will be the future norm - not <50g carbs.
Carbs would need to increase if I became a professional athlete).

[peacockplume]

Perhaps someday there will be Dr's promoting this lifestyle instead one of drugs!!
go Rod go!!!