UB Cookin'

[Amigoo]

A diabetes discovery journey ...

Re: https://www.foxnews.com/health/eating-n ... -diabetics

"Tree nuts such as walnuts, almonds, Brazil nuts, cashews, pistachios, pecans, macadamias, hazelnuts and pine nuts were more strongly linked to a lower risk of heart disease than peanuts, which are actually legumes that grow underground.

“One reason why tree nuts might be more protective is that they tend to be consumed with the skin or outer peel, in which most antioxidants reside (at least the common nuts walnuts, almonds and hazelnuts)"

... and raw nuts may be more beneficial than roasted.

Sunflower seeds also provide antioxidants: http://www.whfoods.com/genpage.php?tnam ... ce&dbid=57

Try "Oh, nuts!" and "Oh, seeds!" Plus 77% cacao chocolate for impressive antioxidants:
https://www.amazon.com/Chocolove-Chocol ... B000LKTFUU

Tip: To control calories of nuts (and seeds), determine how many tablespoons of oil
are provided by your preferred quantity of nuts (or seeds), then ask ...
How many tablespoons of oil would you consume as a snack?

Rod

[Amigoo]

Red Beans 'n Nice (Spice)

Combine two 15oz cans organic red kidney beans, drained,
1/3 cup Newman's Olive Oil & Vinegar dressing,
1 1/2 tbsp dried oregano, 1/2 tsp garlic granules,
2 tbsp raw apple cider vinegar.

Refrigerate for several hours; stir before serving.
Serve as a condiment or mini side dish.

Rod

[Amigoo]

Re: Red Beans 'n Nice (Spice)

Black beans are an easy substitution ...
and chopped sweet onion (or green onions)
guide this simplicity to perky "Paleo".

Peter Piper suggested pickled-not red bell pepper.
... and there's non-GMO canned corn.
... not to mention other nice spice.

Rod

[Amigoo]

A diabetes discovery journey ...

Bedtime snack: plain, hot-air-popped popcorn
Blood sugar after bedtime fast: 132 (7.3)

Analysis: 2 cups of popped corn would be better than 2 quarts!
Good evidence that carbs alone caused the higher blood sugar
... and the fiber didn't compensate enough.

Rod

[Amigoo]

A diabetes discovery journey ...

Re: https://www.cnn.com/2019/02/13/health/u ... index.html

"researchers found that a 10% increase in the consumption of ultraprocessed foods
was significantly associated with a 14% higher risk of death from all causes."

"Common ultraprocessed foods:

Carbonated drinks
Sweet or savory packaged snacks
Ice cream
Candies (confectionery)
Margarines and spreads
Cookies, pastries and cakes
Cereal bars
"Fruit"-flavored drinks
Cocoa drinks
Meat and chicken extracts
"Instant" sauces
"Health" and "slimming" products such as powdered or "fortified" meal and dish substitutes
Pre-made pies, pasta and pizza dishes
Poultry and fish "nuggets" and "sticks"
Sausages
Burgers
Hot dogs
Powdered and packaged "instant" soups, noodles and desserts"

What There's other food to eat?

But there's dietary wiggle room: Proportion of ultraprocessed food to other food
should probably be less than 30% ( ) And ultraprocessed food often contains
more fat, sugar, salt, food-preservation/taste-enhancing additives.

Rod

[Amigoo]

A diabetes discovery journey ...

Re: https://www.simplyquinoa.com/healthy-qu ... rrot-cake/
Interesting recipe! but too sweet for a diabetic (IMO).

Reduce coconut oil to 1/3 cup, honey to 1/3 cup, no maple syrup,
and add 1/3-1/2 cup of a liquid like milk, soy milk, or water.
For more sweetness, add low-sugar glaze after baking.

Recipe found while searching for uses of quinoa flour (a seed not grain)
because serious reduction of most grains (and flour made from grains)
seems to give much easier blood sugar control.

Rod

[Amigoo]

Quinoa Flaxmeal Cornbread

Another cornbread option, substituting quinoa flour for all-purpose.
The aroma of quinoa flour while baking is noticeable (unusual);
a healthy recipe that can swing sweeter (or whatever. ; - )

Ingredients:

1 cup organic cornmeal
2/3 cup organic quinoa flour
1/3 cup organic golden flaxmeal
1 tsp baking powder
1/2 tsp baking soda
1 tbsp sugar
1/2 tsp salt

2 xlg eggs
1/4 cup egg whites
1 cup buttermilk
1 tbsp light olive oil

Directions:

- Preheat oven to 400F degrees.
- Lightly oil 8" x 10" baking dish.
- In a large bowl, combine dry ingredients.
- In a small bowl, whisk eggs, buttermilk, and olive oil.
- Stir egg mixture into cornmeal mixture just until combined.
- Spoon evenly into baking dish, reduce oven to 350F degrees,
and bake until golden brown on top (about 40 min.).

"Organic" ingredients were the only choice at the store;
substitute as desired.

Rod

[Amigoo]

Re: https://flaxcouncil.ca/resources/nutrit ... or-golden/
"the evidence points to nutritional equality of brown and golden flax"

Select the flax seeds (or meal) that complement the recipe ...
and know that whole flax seeds are not easily digested:
Re: https://www.mayoclinic.org/healthy-life ... q-20058354
"Add a teaspoon of ground flaxseed to ... mustard when making a sandwich."

Who knew
Golden flaxmeal is nutrition/taste/texture complement to coarse mustard!
(add some turmeric extract powder for a gourmet condiment)

Rod

[Sandy]

Hi Rod,

I will look for the quinoa flour next week. The grocery stores over the years are now stocking all kinds of different flours but I'm not sure I've seen that one. May need to visit the health food store. I have been craving a dessert, but must steer clear of many due to G's diabetes. This could be the healthy ticket for my sweet tooth.

Both recipes appeal to me as I am a corn bread fan as well. Thank you!

love,
Sandy

Appreciate the flax seed mustard tip as well... A wonderful way to sneak flax seed into G's diet.

[Amigoo]

Put some yellow grit on your dog! (flaxmeal reference)

Combine 16oz jar Batampte Delicatessen Style Mustard* (found locally)
with 3 tbsp raw apple cider vinegar, 1 tsp turmeric extract powder,
and 1/4 cup organic golden flaxmeal.

* https://www.amazon.com/Ba-Tampte-Mustar ... B00F9X4WUC

Rod

[Amigoo]

A diabetes discovery journey ...
What?! A three-breasted monkey

Re: https://www.pritikin.com/your-health/he ... e-oil.html

The skinny on olive oil. A bit TMI, but informative reading
No, olive oil does not cause a third breast ... apparently.

Yes, olive oil is a good daily fat, but not in great quantity.
(some omega-3 fish oil might better complement the diet)

Rod

[Amigoo]

Re: http://board.1111angels.com/posting.php ... 7#pr200557

Who knew This Cornbread makes good snackin' cake:
add 1 cup each of dried cranberries and chopped walnuts.
(cranberries are best with minimal sugar coating)

Sugar-coated dried cranberries have less sweetness
with a 5-min. dip in very hot water before use.

Rod

[Sandy]

Thanks for the healthy dessert idea, Rod. I appreciate too how to "de-sugar" cranberries. That is very helpful.

xxSandy

[Amigoo]

A diabetes discovery journey ...

Some flours, like quinoa and corn, provoke less glycemic response (IMO),
but the bottom line remains: flour provokes a noticeable glycemic response
simply because it digests faster than whole grains - the serving size must
complement body's ability (re: Type 2 diabetes) to compensate with insulin
(the lesser insulin produced naturally by the Type 2 pancreas).

Of course, medications (and exercise, etc.) can help keep blood sugar
in control if the diet includes flours by personal preference.

Fat and protein in a meal help slow the digestion of flours,
but not enough to be significant ... IMeO.

Rod

[Amigoo]

Amaizing Quinoa

A Southwestern alternative to Spanish Rice.
For hearty texture, don't overcook quinoa.

Ingredients:

1 cup organic white quinoa, rinsed
1/3 cup organic polenta (coarse corn)
3 cups water
1/2 tsp salt
1 tsp paprika
1/2 tsp cayenne pepper
16oz jar Pace Chunky Mild Salsa
2 tbsp extra virgin olive oil
med. bunch fresh cilantro, chopped

Directions:

In a medium sauce pan, simmer rinsed white quinoa
with 3 cups water, topped with polenta (coarse corn).
Allow to simmer until cooked, then stir in polenta.
(bring to soft boil first, then simmer about 15 min.)

Stir in 16oz jar Pace Chunky Mild Salsa, salt,
paprika, cayenne pepper, and olive oil, then
fold in chopped fresh cilantro, sans large stems.
Simmer until hot, then stir 'n serve.

Rod

[Sandy]

It must be fate.... I just found my lost bag of white quinoa this morning. Thank you, Rod!
xxSandy

[Amigoo]

Re: https://www.ishopindian.com/24-mantra-o ... ans-2-lbs/ (found locally)

These cook faster than whole mung beans and, unlike most split mung beans, still contain the outer shell (more nutrition). While typical protein pairing recommendation is beans + rice or grains, the missing amino acid (methionine) is also found in other foods than complement mung beans: https://www.myfooddata.com/articles/hig ... -foods.php

... and despite frequent advice, the human body does not need all essential amino acids in one meal (daily is acceptable ; - )

Also, recent articles online about low-carb problems of Keto diets (especially, limited fiber),
inspired me to revisit these mungstirs once more:

Mungstir Mantra

In a medium sauce pan, simmer 1 1/3 cups rinsed 24 Mantra Split Mungs,
covered to 1/4 inch of water, about 20 min. When cooked almost to desired texture,
top with 2 cups chopped sweet onion then 2 cups chopped shredded carrots.

Cover pan and simmer until veggies are al dente (about 10 min.;
add extra water if necessary, but not too much).

Stir in 1 tsp garlic granules, 1/2 tsp salt, 3 tbsp dried parsley,
then stir in 2 tbsp extra virgin olive oil.

Most of the carbs in this dish are high-fiber (that's a good thing!).
And stores now sell pre-packaged shredded carrots - just rinse 'n chop.

Who knew?! A good breakfast dish when served with a hard-boiled egg
and several cherry tomatoes - even occasional breakfast meat or cheese.


A diabetes discovery journey ...

Carrots are not a good diabetes food, according to most online advice,
but I'm not seeing this with my simple meals and al dente veggies ...
suggesting veggies with fiber but not overcooked is best!

Rod

[Amigoo]

Re: https://www.dailymail.co.uk/health/arti ... finds.html

"While there are many different low-carb diets including the ketogenic, paleo and Atkins diets, most emphasize proteins while limiting intake of sugars, grains, legumes, fruits and starchy vegetables."

A Keto diet may be the extreme reduction of carbs, but a better focus is the reduction of excessive carbs, especially carbs in poor proportion to protein, fats, etc. ... with allowance for good serving-sizes of a variety of nutrient-dense carbs like fresh vegetables (IMO).

Need to lose weight with food isolation alone? Lose the pastries, cookies, candies, cakes, ice cream, chips, soda ... at least until personal metabolism gets the message that those calories are off-limits. Can't part with the stuff? Runnin' to the moon and back once a month may help ... especially with a locked backpack of a monthly supply of that stuff.

Rod

[Amigoo]

Nutrition humor ...
If Cheetos are not good snacks for the Keto Diet
then why are they pronounced "Ketos"

Rod

[Amigoo]

Holy Mole!

When you just have to find your inner Holy Mole!

In a medium bowl, add 1 cup warm water, then
quickly whisk in 1/4 cup psyllium husks (powder), 1 tsp paprika,
1/2 tsp cayenne powder, 1/2 tsp garlic granules, 2 tsp dried cilantro,
and 2 tbsp extra virgin olive oil.

Then, vigorously stir in two 15oz cans creamed corn.
What's it good for? Beneficial fiber + antioxidants
... and to find your inner Holy Mole!

"Holy Mole! Who eats this stuff?!"
Try 1/3 cup over a serving of cooked black beans,
or with cooked chicken, or with breakfast meats,
even with cooked white fish.

Rod ... "Can I lay bricks with this stuff?!"
No ... unless you increase serving size.

[Amigoo]

Re: https://www.gimmesomeoven.com/holy-mole-sauce/

The real recipe! (well ... easy and flexible)
Holy Mole! Lose the psyllium, Silly

Rod

[Amigoo]

There's real Pickled Beets:
https://www.myrecipes.com/recipe/easy-pickled-beets

Then there's Faux Pickled Beets:

Cut the round beets of a 15oz can of low-sodium whole beets in half;
stir into the juice 2 tbsp raw apple cider vinegar, 1/4 tsp salt, 1 tsp sugar.
Refrigerate in a covered container with a bay leaf soakin' therein.

What for the "Faux"?
Beets provide nitric oxide faux impressive erogenous standings up:
https://www.nutritionexpress.com/showar ... icleid=286

Rod

[Amigoo]

Red Pepper Toast (more assembly than recipe,
food brands included for reference)

Combine 13oz container Land O'Lakes Butter with Olive Oil,
1 tsp garlic granules, and 1 tsp turmeric extract powder
(stir in a chilled bowl or use hand blender).

Toast slices of Ezekiel 4:9 Bread, spread on turmeric butter,
then sprinkle on mixture of paprika and cayenne pepper (3:2).

Not too spicy and easily accepts other toppings!
The point? Turmeric is fat-soluble and an antioxidant
(as well as are garlic granules and red peppers).

Rod

[Amigoo]

Blueberries 'n Cream (super EZ frozen dessert)

Pour generous portion of frozen wild blueberries into a bowl,
sprinkle on 1-2 tsp sugar, then pour on half & half to cover
(half & half will freeze in a few minutes).

Wild blueberries are smaller, freezing half 'n half faster.

Rod

[Sandy]

Hi Rod,

We have had a bumper crop of Blueberries in Australia this year. George and I have really enjoyed them. The season is, sadly, winding down and fresh blueberries are becoming expensive again, but thankfully the frozen berries are still more affordable and perfect for your latest recipe.
Thanks Rod!
xxSandy