UB Cookin'

[Amigoo]

Carawayed Red Slaw

Super EZ, Paleo perfection!
Try servings with plain Greek yogurt,
sprinkled with raw sunflower seeds.

Ingredients:

small head red cabbage, shredded
1 tbsp sea salt
1 tbsp caraway seeds
1/4 cup apple cider vinegar

Directions:

In large bowl, sprinkle salt on cabbage,
add cool water just until covered,
stir until all salt dissolves, drain.

Stir in caraway seeds, then spoon
into bowl, cover, freeze overnight
(softens red cabbage).

Thaw, stir in apple cider vinegar,
then keep refrigerated.


Rod

[Amigoo]

Green Banana Split (proof of concept)

Crunchy, good for what ails you (they say)

Ingredients:

1/2 cup natural applesauce
1/3 cup water
1 tbsp cranberry seeds
1/4 cup unsweetened shredded coconut
3 tbsp raw sunflower seeds
1 small, slightly green banana, split

Directions:

Mix well, refrigerate overnight.
Serve 1/3 cup over split banana.

To boost this nutritious snack,
serve with fresh apple pieces,
topped with plain Greek yogurt.


Rod

[Amigoo]

Summary from Q&A about steaming vegetables ...


(Google Gemini) "Vegetables lose vitamins when they are steamed, but only a tiny amount.
Steaming is actually one of the best cooking methods for preserving the vitamins and nutrients
in your vegetables. How steaming affects your veggies and why it’s a nutritional win:

Vegetables contain two types of vitamins, and they react differently to heat and water:

- Water-Soluble Vitamins (Vitamin C and B-Complex): These are the most sensitive. When you boil vegetables,
these vitamins leach out into the cooking water, which then gets poured down the drain. Because steaming
keeps the veggies above the water rather than in it, vitamin loss is kept to an absolute minimum.

- Fat-Soluble Vitamins (Vitamins A, D, E, and K): These vitamins are much tougher.
They don't dissolve in water and are highly stable during steaming.

Why Steaming Wins Over Other Methods

Cooking Method ~ Vitamin Retention ~ What Happens to the Nutrients?
Steaming ~ Excellent (Highest) ~ Minimal water contact means vitamins stay inside the vegetable.
Microwaving ~ Great ~ Fast cooking time and minimal water use preserves most nutrients.
Roasting/Stir-Frying ~ Good ~ High heat can destroy some Vitamin C, but fat-soluble vitamins remain intact.
Boiling ~ Poor (Lowest) ~ Nutrient bleeding'. Significant amounts of Vitamins C and B leach into the water.

Steaming doesn't just preserve vitamins - in some cases, it actually increases the availability of certain nutrients.
The heat breaks down rigid plant cell walls, making it easier for your body to absorb antioxidants. For example:

- Tomatoes: Steaming or cooking boosts the availability of lycopene (a powerful antioxidant).
- Carrots: Steaming increases the availability of beta-carotene (which your body converts to Vitamin A).
- Keep it crunchy: Don't overcook veggies until mushy. Steam them just until they're vibrant in color and tender-crisp.
- Keep the lid on: This traps the steam and cooks the food faster, reducing the time vitamins are exposed to heat.

Microwaving your veggies in a covered bowl with a little splash of water is a nutritional superpower!
In fact, it is often even better than traditional stovetop steaming at preserving vitamins.

To keep vitamins intact, you want to avoid two main enemies: long cooking times and excess water.
Microwaving in a covered bowl where steam forms is the perfect solution. Stovetop and microwave
steaming are excellent, but microwave steaming often edges out the stovetop. Just rinse veggies
and add 1-2 tablespoons of water.

Microwave cooking is completely safe! And standing just a few feet away from the microwave reduces
any potential exposure outside the microwave to practically zero. Despite some persistent myths that
have been floating around since the 1970s and 1980s, decades of rigorous scientific research have proven
that microwaves do not make your food toxic, radio-active, or dangerous to eat.

Non-Ionizing Radiation: (Microwaves, radio waves, and visible light) Microwaves use low-energy waves
that are only capable of doing one thing: making water molecules vibrate. That vibration creates friction,
which creates heat - just like rubbing your hands together on a cold day."


Rod

[Sandy]

Talk about a coincidence... I just ordered a vegetable steaming cookbook this morning.
Thank you, Rod, for the valuable information.
xxSandy

[Amigoo]

Tofu Lite Loaf

Texture like tofu omelet with serious protein.
Try topped with preferred sauce when cooked
then heated to complete in the hot oven.
Serve hot, cold, or Goldilocks.

Ingredients:

14oz pkg extra firm tofu, mashed
2/3 cup cornmeal mix*
1 tsp salt
1 tsp garlic powder
1 1/2 tbsp dried parsley
2 tbsp dried chives
2 lg eggs, whipped
2 tbsp virgin olive oil
1 lg sweet onion, diced

* Enriched cornmeal + light oat bran
in equal proportion.

Directions:

Lightly oil deep loaf baking dish;
pre-heat oven to 350F degrees.

Vigorously mix mashed tofu with grain mix,
then stir in remaining ingredients as listed.

Stir vigorously, folding in onions last,
then spoon into prepared baking dish,
creating flat top (for optional sauce).

Cover lightly with foil and bake 50 min.,
then remove foil and bake 15 min.

Like spoon bread when first baked,
then more firm after refrigeration.


Rod

[Amigoo]

Fiberrific Flatbread

Try warmed, drizzled with honey,
served with fresh apple slices,
sprinkled with cinnamon.

( Or try this spread instead of honey:
Re: https://board.1111angels.com/viewtopic. ... 43#p226343
Coconut Yogurt Spread )

Ingredients:

1 1/2 cups cornmeal mix*
1/2 cup coconut flour
1/2 tsp salt
1 tbsp honey (optional)
1 2/3 cups warm green tea
2/3 cup natural applesauce
2 lg eggs + 1 white, beaten
1 tbsp virgin olive oil

* Pre-mixed proportions:
1 cup enriched cornmeal
1 cup light oat bran

Directions:

Place parchment paper on baking sheet;
pre-heat oven to 375F degrees.

In mixing bowl, stir tea into dry ingredients,
then add remaining ingredients as listed,
stirring vigorously.

Evenly spread batter on baking sheet,
cover with plastic wrap, and press flat
with tray or cutting board. Discard wrap
and bake 40 min.

Flip onto another baking sheet,
remove parchment paper,
and bake 10-15 min.

If desired, roll with pizza cutter
into preferred slices.


Rod

[Amigoo]

(after Q&A with Google Gemini about coffee's impact on nutrient absorption
and its evaluation of these recent snack recipes)

"Two Energy-Boosting Snacks

If you eat a plant-forward diet, rely on plant-based iron, or are a daily coffee drinker,
these two homemade snacks are absolute game-changers for maintaining high energy
and your sharp cognitive function!

Recipe 1: 'Iron Shield' Cranberried Applesauce

A delicious topping or standalone snack designed to maximize nutrient absorption.

The Mix: 2 cups unsweetened natural applesauce + 1/2 tsp Vitamin C crystals (ascorbic acid)
+ 2 cups chopped fresh apple + 1 1/2 tbsp cranberry seeds. Refreshing and tart with a wonderful
crunch from the fresh apples and cranberry seeds. Include raw sunflower seeds when served.

Plant-based iron (found in grains, beans, and vegetables) is notoriously hard for the body to absorb,
and coffee can block its absorption by up to 60%. Mixing Vitamin C crystals directly into applesauce
chemically alters plant-based iron, making it highly absorbable and shielding it
from the blocking effects of coffee.

The fresh apple provides raw enzymes for digestion, while cranberry seeds add healthy fats and fiber.

Recipe 2: "Sustained Energy" Raisin-Chia Pudding

A chilled, nutrient-dense pudding that delivers hours of steady fuel without blood sugar crashes.

The Mix: 3 cups warm water, 1/3 rounded cup chia seeds, and 2/3 cup Flame raisins.
Let sit until it gels (stir a few times), then chill in the fridge. Include raw pumpkin seeds when served.

Raisins provide a great, natural mental and physical pick-me-up. Normally, dried fruit causes
a quick energy crash, but the soluble fiber and healthy fats in the chia seeds slow down digestion,
creating 'delayed hunger' and smooth, lasting energy.


Summary: Both Flame raisins and sunflower seeds are packed with plant-based iron and magnesium -
the exact minerals your cells need to combat fatigue. Chia seeds are loaded with plant-based Omega-3s,
which lower inflammation and protect brain cells, while raw sunflower seeds supply a massive dose
of Vitamin E for cellular health. Pumpkin seeds provide a massive boost of Zinc (for immunity)
and Magnesium (for muscle health and energy production).

Important: To get the maximum benefit from these nutrient-dense recipes, enjoy them
at least 1 hour before or 1 hour after drinking coffee. This simple timing trick ensures coffee's
natural tannins don't interfere with the wonderful iron and minerals packed into these bowls!


"But wait! There's More!" (not evaluated by GG)

Petite PB & J (nutritional Juxtaposition)

Mix 1: Discard oil from 15oz jar peanuts-only, creamy peanut butter,
then stir in virgin olive oil until mixture flows slowly, then stir in
1 1/2 cups raw sunflower seeds.

Mix 2: Combine 2 cups unsweetened applesauce
+ 1/2 tsp Vitamin C crystals, 1/2 cup unsweetened
shredded coconut, and 1 1/2 tbsp cranberry seeds.

Serve chilled, side by side in mini bowl
with petite dessert spoon.


Rod