UB Cookin'

[Amigoo]

About baobab powder, a nutrition supplement

Re: https://www.amazon.com/dp/B00B93GTP2/re ... k_detail_0
"50% more antioxidants than blueberries, pomegranate, goji berries, or acai.
Extremely high bioavailability so your body absorbs the antioxidant goodness"

Re: http://blog.naturespath.com/what-you-sh ... bab-powder
"You really only need two to three teaspoons per day to reap the benefits of this powerful supplement."

Re: https://www.medicalnewstoday.com/articles/306445.php
"Baobab is said to have 10 times the fiber of apples, six times the vitamin C of oranges, two times the antioxidants of acai berries, two times the calcium of milk, four times the potassium of bananas, and five times the magnesium of avocados.''

With its natural sweetness (low carbs) and nutrition, this powder seems a good fruit substitute for emergency preparedness. The sweetness also gives this powder sugar-substitute appeal (and with nutrition that is not present in sugar).

Rod

[Amigoo]

A diabetes discovery journey (baobab powder) ...

Re: https://www.betternutrition.com/checkou ... h-benefits

"A British study, published in Nutrition Research, found that baobab fruit powder, mixed in water or baked into white bread, slowed the absorption of starchy food. This reduces spikes and crashes in blood sugar and energy. Researchers believe the fruit may block enzymes that break down starch and sugar, in addition to slowing absorption with its fiber content."

Try diced apple with baobab powder and cinnamon;
use as a topping for yogurt, oatmeal, or whatever ...
or cut larger slices of apple as snackin' fingers.

Rod

[Amigoo]

Chocolate Cement

A non-candy mixture of black cumin seeds (nigella sativa) with dark chocolate
and orange flavoring. "Cement" refers to mixture's consistency before hardening
after refrigeration and hints that this is not candy (chocolate medicine )

Ingredients:

two 3.5oz bars dark chocolate, melted (try 85% cacao)
1 cup black cumin seeds, room temperature
1 tsp organic orange oil (optional)

Directions

Place plastic wrap on a small tray, about 10" x 12".

In a glass quart measuring cup, melt dark chocolate* and stir in black seeds then orange oil.

Spoon mixture onto plastic wrap and spread as desired, then cover with another layer of plastic wrap.

Refrigerate overnight, then cut into 1" squares. Keep refrigerated between servings.

* Slowly melt chocolate in the microwave on low power (or preheat oven to 350F degrees,
then turn off and place measuring cup inside - the measuring cup will be HOT!)

Rod

[Amigoo]

About chicken soup ...

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

"A study found that chicken soup could ease the symptoms of upper respiratory infections because it contains anti-inflammatory agents."

"Further research shows that the aroma, spices and heat from the soup can clear congestion brought on by the common cold."

"The suspected benefits of chicken soup date back centuries ago when the Egyptian Jewish physician and philosopher, Moshe ben Maimon, recommended chicken soup for cold symptoms in his 12th century writings."

Spoonin' the soup over the preferred starch (cooked pasta, rice, potatoes, etc.) is best to maintain a clear broth
... and use fresh herbs as condiments for even greater nutrition!

Rod

[Amigoo]

Spoonin' EVCO (Extra Virgin Coconut Oil)

For daily spoonin' of this necessary dietary fat*,
combine EVCO with liquid coconut oil (aka "MCT Oil")
and vanilla powder (adds flavor and sweetness):

2 cups EVCO, about 70F degrees
3/4 cup MCT oil, chilled
2 tsp vanilla powder

Whisk to combine, then refrigerate.
Lick from a spoon or use as a spread/topping.
Daily serving size (IMO): 1 tbsp

Note: MCT oil is added to permit refrigeration
with less hardening of the coconut oil and MCT
provides more capric and caprylic acid.

* "American Heart Association recommends reducing saturated fat
to no more than 5 to 6 percent of total daily calories."

Rod

[Amigoo]

Speaking of beneficial dietary oil ...

Combine equal portions of high lignan flax seed oil
and lemon-flavored fish oil. Spoonable with good taste
... and great emphasis on omega 3

Rod

[Sandy]

Thanks Rod,
I'm in the process of catching up on all the good nutritional information you've shared on this thread since I've been away. Good stuff!
xxSandy

[Amigoo]

NY Mayonnaise (Nutritional Yeast Mayonnaise)

A tasty spread with such unique flavor that you'll
rush to discover the many foods that it complements.

Ingredients:

16oz jar grapeseed oil mayonnaise, chilled
1/3 cup nutritional yeast flakes*
1 tbsp raw apple cider vinegar
1 tsp ground fennel seeds
1/2 tsp garlic granules
2 tbsp dried parsley

* best when fortified with B vitamins

Directions:

In a chilled mixing bowl, combine ingredients in the order listed.
Refrigerate overnight in covered container; stir before first serving.
Also try with 2-3 tbsp preferred mustard.

Rod

[Amigoo]

Re: NY Mayonnaise - viewtopic.php?f=47&t=25032&start=950#p196563

1 tsp celery seeds (instead of 1 tsp ground fennel seeds)
is now my culinary preference for this recipe.

Rod

[Amigoo]

Re: http://www.foodnetwork.com/fn-dish/how- ... ast-flakes

Pumpkin and White Bean Soup, one of many uses for nutritional yeast flakes
... and sprinkled over sautéed onions (and peppers) makes this combo a super
easy, tasty, nutritional topping for many soups and veggie dishes.

Tip: Prepare ahead of time and refrigerate to have toppings for many dishes.

Possible derivation of the popular term "nooch" (for nutritional yeast):
Nutritional Yeast Cheese: NuCh, pronounced "nooch" (like pooch)

Rod

[Amigoo]

Cornmeal Soufflé

Perhaps, "spoon bread" more than "soufflé",
but still comfort food, and tasty days later
with limited cornmeal as the only grain!

Ingredients:

2 cups simmering water,
1/2 rounded cup cornmeal
2 xlg eggs
1/3 cup liquid egg whites
1 tbsp virgin olive oil
1/2 tsp salt
3 cups chopped onions + broccoli

Directions:

Lightly oil a 2 1/2 quart baking dish.
Pre-heat oven to 350F degrees.

In a medium saucepan, slowly stir cornmeal into simmering water;
remove from heat when water is absorbed (about 5 min.)

In a small bowl (or glass measuring cup), whisk eggs and whites,
then stir into cornmeal after cornmeal has cooled 5 min.

Stir in remaining ingredients, then spoon into baking dish.

Bake 30 min., reduce heat to 325F degrees, and bake 20 min.
If desired, increase oven to 350F degrees to brown top of soufflé
(about 5-10 min.), then serve hot or cool and refrigerate
in a covered container.

Tip: After baking, top with preferred cheese
and let melt in hot oven (after it's turned off).

Rod

[Sandy]

Sounds good, Rod. Thanks!
xxSandy

[Amigoo]

Montezuma's Tootsies

Tootsie Roll pieces covered with 100% dark chocolate.
(bland chocolate chews with dark chocolate attitude)

Ingredients:

3.5oz bar Montezuma's Absolute Black Chocolate
2 cups mini bite-size Tootsie Roll pieces
1 cup finely chopped walnuts

Directions:

Place a sheet of plastic wrap on a small tray.

In a small bowl, melt Montezuma's Chocolate,
then stir in Tootsie Roll pieces.

Spread on plastic wrap, separating Tootsie pieces.

Sprinkle on chopped walnuts, then cover
with another sheet of plastic wrap.

Refrigerate overnight, then separate as desired.
Then get comfy on the sofa, put your feet up
and let guests savor your tasty Tootsies.

Rod

[Sandy]

Love the name! sounds good too and probably very cool looking on a serving tray.

Thanks Rod!
xxSandy

[Amigoo]

Blueberry Cornbread Cake

Light cornbread batter, layered with frozen wild blueberries
give this baked treat cake-like appeal. The greater portion
of gluten-free mix hints that this recipe is "not cornbread".

Ingredients:

6oz pkg Martha White Yellow Cornbread Mix
2 cups Bob's Red Mill Gluten-Free Baking Mix
1 tsp baking powder
2 tbsp sugar
1/4 tsp salt

1 jumbo egg
1/3 cup liquid egg whites
1 cup hi-protein milk
2 tbsp light olive oil

2 1/2 cups frozen wild blueberries (still frozen)

Directions:

Lightly oil an 8" x 10" baking dish;
pre-heat oven to 375F degrees.

In a medium bowl (or glass quart measuring cup),
whip egg and egg whites; add milk and oil, then
whip until well-combined.

In a large mixing bowl, combine dry ingredients,
make a well, then briefly stir in egg mixture.

Divide batter into two equal portions, leaving
a half-size portion for the final layer.

Spread first portion of batter on bottom of baking dish,
sprinkle on 1 cup frozen blueberries, then spread on
next equal portion of batter; top this with next cup
of frozen blueberries.

Drop spoonsful of remaining half-size portion of batter
on top and spread on final 1/2 cup of frozen blueberries.`

Reduce oven to 350F degrees and bake about one hour
(or until golden brown on top).

Note: Substitution is possible for cornbread and baking mixes,
but check package ingredients to be certain.

Rod

[Sandy]

Thank you, Rod! This recipe sounds delicious and nutritious!
Have a great evening up there.
xxSandy

[Amigoo]

Amy's Black Bean Casserole

Amy's is the major component of this Mexican-syle comfort food, but black beans, corn, and onions
well-support this easy recipe. Canned beans can be drained to lessen the total liquid after baking.
Best accompanied with cooked greens (broccoli, asparagus, swiss chard, kale) and this recipe
easily complements cooked meats and chicken.

Ingredients:

2 med. yellow onions, diced
1lb 13oz can Goya Black Beans
15oz can organic corn, drained
3 tbsp dried cilantro
1 tsp garlic granules
27oz pkg Amy's frozen Enchiladas with Cheese, thawed

Directions:

Lightly oil a 2 1/2 quart baking dish (with lid); pre-heat oven to 350F degrees.

Spread diced onions on the bottom, then top with black beans (including liquid);
spread canned corn on top, then sprinkle on dried cilantro and garlic granules.

Finally, top with Amy's Enchiladas (then shredded cheddar cheese if desired).

Cover baking dish and bake one hour, then reduce oven to 300F degrees
and bake 20 min; turn off oven, permitting casserole to stay warm until served.

Tip: Check ingredients of these two brand items on the internet
to see what subsitutions might be possible.

OMG! This casserole serves 4 lumberjacks or 6 hungry guests.

Rod (off to the woods ... to justify my LARGE serving)

[Amigoo]

Quinoa & Asparagus

An easy veggie recipe that highlights the mild flavor, nutrition,
and enticing texture of this remarkable grain (actually "seed").

Ingredients:

1 cup organic white quinoa, rinsed
1 1/2 cups water
1 large sweet onion, chopped
1 1/2 cups chopped asparagus
1 tbsp virgin olive oil
1/4 tsp garlic granules
1/2 tsp salt

Directions:

In a medium sauce pan, layer rinsed quinoa, then chopped onion, then chopped asparagus;
add water and simmer covered until all water is absorbed (about 20 min.).

Drizzle on olive oil, sprinkle on garlic granules and salt,
then gently stir to combine ingredients.

Serve hot or cool then refrigerate in a covered container.
Versatile as a side dish or in soups/casseroles;
very nice served over a warm boiled egg!

Rod

[Sandy]

Hi Rod,
My mouth is literally watering reading these last two recipes and putting them in the index. I have the ingredients for the "Quinoa & Asparagus" recipe and it might be just the ticket for supper for tonight.... or breakfast tomorrow. ????? Haven't decided yet.

Thank you for your latest additions. And I suspect, if I can find some enchiladas here, "Amy's Black bean Casserole", will become one of our favorites.

Thank you!!
love,
Sandy

[Amigoo]

Sunsweet Trinity

Happy family of bite-size pieces of dark chocolate, walnuts, and prunes.

Ingredients:

8oz pkg Sunsweet D'Noir Prunes
1/3 cup organic coconut flour
3.5oz bar dark chocolate
1 1/2 cups walnut halves

Directions:

Break chocolate bar into bite size pieces.

In a mixing bowl, separate prunes and dust with coconut flour,
then cut into halves and dust again with the coconut flour.

In a covered container (with lid), create multiple layers of prune pieces,
chocolate, and walnuts; shake off excess coconut flour to maintain
better presentation. Keep refrigerated until served.

Tips: Use 70-80% cacao chocolate for best nutrition.
Packaged D'Noir Prunes have ideal moistness.

Rod

[Sandy]

Sunsweet Trinity is a recipe that reminds me that delicious food does not always have to be complicated. Thank you Rod.
xxSandy

[Amigoo]

A diabetes discovery journey ...
(2017 long story short)

I'm still mystified why I experience better blood sugar control by not eating grains or flour made from grains
(even better than by only limiting sugar, fruit, and excess carbohydrates).

Part of the "mystery" seems that a small amount of sugar (like 10 grams in one kiwi) is metabolized faster that an equal amount of grain carbohydrates; in my experience, blood sugar spikes faster with sugar but does not rise and stay higher longer. I believe this occurs because grains are dense carbohydrates since they're actually seeds with sufficient nutrition and energy to grow a new plant. Apparently, grains are the carbohydrate gift that keeps giving ... until completely metabolized.

The greater bottom line (from months-long observation of foods consumed) is that total carbohydrates (from any foods) in a meal or snack need to be kept low enough for one's body to metabolize those carbohydrates and return their blood sugar to normal level before the next meal or snack; with certain meals, I need to fast for 12-16 hours for this to happen*. But it's very encouraging when you finally have evidence that your body can indeed produce enough insulin ... as long as carbohydrates are well-managed per meal.

* It would happen faster with frequent muscle-using exercise, "they say".

Unfortunately, only a personal glucometer (with typically expensive test strips) provides the necessary daily (even hourly) feedback on blood sugar level. The usual doctor's test (A1C) is for the 3-month average of blood sugars - important information but not useful for daily blood sugar control ... until a diabetic learns what they can eat and when.

With such lifestyle changes, you might be able to claim that you're no longer diabetic.

Rod

[Sandy]

Thank you Rod!
G and I needed to hear your latest post.
xxSandy

[Amigoo]

Re: Quinoa & Asparagus - viewtopic.php?f=47&t=25032&start=950#p196834

Having fasted 12 hours after a LARGE bedtime snack, my blood sugar was 132 (7.3).

Then, after consuming 1/4 of this recipe (1/4 cup quinoa, cooked,
and nothing else), my blood sugar was 90 (5).

Proof that quinoa in a normal serving is diabetes friendly

Rod

[Amigoo]

About the Quinoa & Asparagus ...

Intuitively, the 30 grams of carbohydrates in 1/4 cup quinoa
should have been less diabetes friendly, but ... No!

This increases my suspicion that, for equal quantities of carbs,
how grain carbohydrates are metabolized is very important

Rod