UB Cookin'

[Amigoo]

Thanks for the lead, Sandy!

I was trying to avoid "Pandemic".

Rod

[Sandy]

so sorry...LOL I racked my brains trying to figure out was was the P word. it was driving me crazy.
xxSandy

[Amigoo]

Pumpkin Muffin Tops

To downscale health food appeal, add 1/2 - 2/3 cup flour,
increase brown sugar to 1/3 cup, increase liquid as needed.

Ingredients:

1 2/3 cups light oat bran
3/4 tsp baking powder
1 tsp pumpkin pie spice
1/2 tsp salt
1/3 cup half & half
1/3 cup water
1/2 15oz can pumpkin puree
2 tbsp dark brown sugar
1/4 cup egg whites
1 tsp organic orange oil
2 tbsp virgin olive oil

Directions:

Place parchment paper on baking sheet;
pre-heat oven to 400F degrees.

Combine ingredients as listed,
stir well, spoon onto baking sheet,
creating muffin tops as desired.

Reduce oven to 375F, bake 40 min.

If desired, let cool 5 min., then
sprinkle on powdered sugar.

Rod

[Sandy]

Your latest recipe sounds scrumptious, Rod!

I am looking at it and thinking I may try to Keto it up a little so that I can eat it. I think I told you I am in the midst of a low carb diet. But I am also needing something yummy and exciting and I am hoping I can make this "fill the bill" without going over board on the carbs.

This sounds in its posted form something that would taste good around the Autumn and Winter Holidays as a healthy treat.

Thank you for sharing it.

xxSandy

[Amigoo]

Pumpkin Whatsit?

Moisty pumpkin muffin pancakes
with minimal sweet bites! Makes 6.
Add water as needed.

Ingredients:

1/2 cup red lentils, rinsed
1 cup water

1 1/4 cups light oat bran
1/2 tsp baking powder
1 tsp cinnamon
1/3 cup half & half
1/3 cup water
1/3 cup pumpkin puree
2 tbsp brown sugar
3 tbsp egg whites
1 tsp orange oil
2 tbsp virgin olive oil
1/4 tsp salt

Directions:

Simmer lentils in water until cooked
(about 10 min.), then set aside.

Pre-heat non-stick pancake griddle.

Combine ingredients, let rest 5 min.,
then stir in cooked lentils and fry
when griddle is hot.

Drizzle on butter and/or syrup
for tastier Whatsit?

For muffin tops baked on parchment paper
(40 min., 375F), increase oat bran to 1 1/2 cups.

Rod

[Amigoo]

Re: https://www.usatoday.com/story/life/hea ... 418692002/
"How to eat like people who live the longest."

"Blue Zones Diet is based on the eating patterns of people living in Blue Zones*
... where people live the longest, eating a mostly whole food and plant-based diet."

"Whole grains (e.g., corn, wheat, rice), greens, tubers (e.g., sweet potatoes)
... beans ('cornerstone of the diet') ... some meat (5 times a month)
... some fish (once or twice a week) ... very little sugar!
... almost NO processed food."

* Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece)
and Loma Linda (California) ... a U.S. city! OMG!

Rod

[Sandy]

It seems like the addition of a non traditional ingredient, lentils, in this recipe would add some good protein to the Pumpkin Whatsit? recipe. That's another one I am anxious to try.

Thanks Rod!

xxSandy

[Amigoo]

Re: https://www.healthline.com/nutrition/pegan-diet
"style of eating inspired by two of the most popular diet trends — paleo and vegan"

Apparently, the "Valeo" diet is another option!

A good reference for the foods in these diets, especially ...
"Sensible Indulgences: quality red wine, quality dark chocolate"

Rod ... ... (need some qdc nibbles, "they say")

[Amigoo]

Seaside Hors D'oeuvre
(aka "Tuna Helper of Paleo Persuasion")

Whimsical name for a proof of concept
(easily adapts to other spices, etc.)

Ingredients:

two 15oz cans cannellini beans, save juice
5oz can solid albacore tuna in water, drained
1 tbsp lemon-flavored fish oil
1 tbsp extra virgin olive oil
1/2 tsp garlic granules
2 tsp dill weed

Directions:

Mash cannellini beans well, then flake tuna
and stir in with remaining ingredients.
Refrigerate for several hours, then stir.
(add bean juice if mixture too dry)

Serve with leafy celery sticks;
upscale with wedges of fresh orange.

Rod

[Sandy]

Thanks Rod!

Perfect! This recipe is just what I need to dress up those inevitable celery sticks this week end.

xxSandy

[Amigoo]

Re: https://www.dailymail.co.uk/femail/arti ... ealth.html
"Doctor reveals the three little-known ways your gut is seriously impacting your health"


"remember that 'those gut microbes are linked to the health of pretty much every other organ in the body'."

Nutrition experts note that a healthy microbiome is required for a good immune system.


"make sure you're getting plenty of fibre, ideally through foods like edamame (soy) beans, cinnamon and almonds."
"green tea, dark chocolate, tomatoes and citrus fruits for that gut-skin glow"

Also, good daily hydration (includes green tea) is important.
Many foods provide fiber (both soluble and insoluble are important).
Tip: Try raw almonds soaked in water for several hours (or overnight).


"eating a Mediterranean-style diet packed full of fruits and vegetables can help to reduce the risk of anxiety and depression ...
fall in love with extra virgin olive oil and add some omega-3 foods to your meals like walnuts and fish"

Tip: Add quality fish oil to fish canned with water (try lemon-flavored fish oil).


Dr. Rossie's "three little-known ways" ...
1. Eat 30 different plant-based foods each week.
2. Move and exercise as much as possible ...
3. Avoid unnecessary medications and smoking ...


Ultimately, eat a wide variety of food like "seasonal",
prefer dietary changes over medication whenever possible,
choose fresh foods more often than processed foods,
limit fast foods and long-shelf-life snacks.

Rod

[Amigoo]

Re: https://www.healthline.com/nutrition/ji ... n-benefits

Compared to slices of raw white potato,
jicama is a bit juicier and somewhat sweet.
As a health food, jicama is a definite "Go To!"

Start bonding with this daily snack ... sooner than later!
It's especially appealing when soaked in apple juice.

Rod

[Amigoo]

For spoonable, refrigerated coconut oil ...

Whisk a 13oz can unsweetened coconut cream
with 1 cup virgin coconut oil (both melted, not hot),
then keep refrigerated. For smoother texture,
whisk several times before completely chilled.

Tips: This is like whipped coconut oil,
so a bit more may be needed for a recipe.
This test included coconut cream having
a bt of guar gum for thickener. Also try
1 1/4 cups oil to compare texture.

Saturated fat is a diet necessity, but not too much!
and coconut oil has other nutrients, like lauric acid:

Re: https://www.webmd.com/vitamins/ai/ingre ... auric-acid

"Lauric acid is used for treating viral infections including influenza (the flu); swine flu; avian flu; the common cold; fever blisters, cold sores, and genital herpes caused by herpes simplex virus (HSV); genital warts caused by human papillomavirus (HPV); and HIV/AIDS. It is also used for preventing the transmission of HIV from mothers to children. Other uses for lauric acid include treatment of bronchitis, gonorrhea, yeast infections, chlamydia, intestinal infections caused by a parasite called Giardia lamblia, and ringworm."

Rod

[Sandy]

Hi Rod,

Thank you for the great information found in your posts and specifically the most recent posts on gut health and diet, as well as the spoonable coconut oil recipe. I may try that this recipe this week as I have a low carb cookie recipe that calls for coconut oil. It 's not hard, of course to warm the oil but it would be lovely to be able to spoon the oil right out of a jar.

xxSandy

[Amigoo]

Long story short about coconut oil ...

Re: https://www.bbc.com/future/article/2019 ... urated-fat
"when sugar and refined starches (such as white flour) replaced saturated fat, the risk of having a heart attack actually increased."

"For saturated fat specifically, the numbers are even lower. The UK recommends that it should comprise no more than 11% of our food and drink calories, while the US and the World Health Organization recommend less than 10%. About 20g a day in women (2.5 tablespoons of butter)"

Re: https://www.missmalini.com/2019/02/27/7 ... every-day/
"7 Reasons You Need To Have A Spoonful Of Coconut Oil Every Day"

Re: https://www.healthline.com/nutrition/ho ... oconut-oil
"Since one tablespoon (14 grams) of coconut oil equals around 117 calories, it’s best to limit yourself to around two tablespoons (28 grams) a day. Keep in mind that this leaves little room for other saturated fat sources, such as butter or shortening"

Best guess: 1 tablespoon per day is healthy for a balanced diet
when other saturated fat is limited (1 tablespoon = 3 teaspoons).

Also try whisking can of unsweetened coconut cream with equal portion
of virgin coconut oil (both melted, but not hot), then keep refrigerated.
To upscale, crumble when chilled and mix in cinnamon and/or nutmeg.

More conjecture by this tireless (or tiresome) researcher:
Reasonable consumption of saturated fat is not a problem
... as long as complemented with sufficient dietary fiber
... of both soluble and insoluble persuasion.

Rod

[Amigoo]

Long story short about Vitamin C ...

Vitamin C is much more than ascorbic acid -
get real C from food or quality supplement

Rod

[Amigoo]

Lentilly Sprouted (proof of concept)

Steamed casserole; serve like meatloaf.
Easily adapts to Asian flavors!

Ingredients:

1/3 cup light oat bran
1/4 tsp baking powder
1/4 tsp salt
1/4 cup half & half
1 xlg egg, beaten
2 tsp virgin olive oil
1/2 tbsp dried parsley
2 cups sprouted lentils*

Directions:

Combine ingredients, stir well
then fold in sprouted lentils.

Spoon mixture into lightly oiled bowl
and steam in double boiler 30 min.


* Sprouted Lentils (makes 6 cups)

Cover 2/3 cup green lentils in lotsa water
and soak overnight. Pour off water and
allow to sprout, rinsing 2-3 times daily.

When sprouts 1/2" long (about 3 days),
toss with 1 tsp salt, 1 tsp garlic granules,
and 1 xlarge sweet onion, diced.
Refrigerate covered until used.

Tip: Sprout in colander with small holes,
placed in covered pan or bowl.

Rod

[Amigoo]

Re: https://www.foxnews.com/food-drink/spli ... ller-weber
"Split pea soup recipe, savory and smoky"

Ingredients:
... 4 frankfurters, sliced ...

This term begged for a faux meat substitute
... and "frankenfurter" came to mind.
So, serve on Halloween

Tastier with more carrots, celery, and onion!
Serve around cooked wild rice, mounded
for a familiar Halloween theme.

"So ... what's smoky?"
Dunno! Smoked tofu frankenfurters

Re: https://www.alisonsallspice.com/smoked-tofu/
Let the kids design their preferred Tofurter,
(cookie cutter shape) served on the mound.

Rod

[Amigoo]

New concept for "Get up and go!"

In the morning, consume 1 rounded tsp chia seeds
mixed in 1/4 cup chilled applesauce, then follow
immediately with a mug of hot green tea.

Have a charmin' day!

Rod

[Sandy]

Thanks Rod,
I may try the recipe with finely chopped apple as I don't have any applesauce but strangely enough just happen to have some chia seeds soaking in the fridge. I think I can make it work. How would a little ground cinnamon be in that charming recipe?
(Been trying to incorporate more fruit in my diet. I've finally weaned myself off of the low carb diet.)

xxSandy

[Amigoo]

Sandy,

The bottom line about a charmin' day (diabetically speaking)
is that carbs per meal/snack should not exceed one's available insulin
(try testing with a glucometer 2 hours after a meal).

This is complicated by foods that take longer to digest (carbs
may continue to produce glucose during the next meal/snack).
I'm noticing that cooked whole grains and dried legumes
are longer-lasting carbs (glucose sources) ...
which suggests smaller serving size ...
of course, well-chewed.

Rod

[Sandy]

Hi Rod,

Thanks for that.

xxSandy

[Amigoo]

Who can tell?
If extra virgin coconut oil is good for what ails you ...
then raw coconut is even better! (less processed and fiber!)
("kernel" is a fresh coconut with husk removed)

Directions: Get a kernel (small canteloupe size) at Walmart,
use a cleaned Phillips screwdriver to poke thru the three holes,
drain well, then crack into large pieces with a hammer.

Use a cleaned flat blade screwdriver to pry meat from shell,
then cut meat into bite-size pieces and rinse in salty water.
Freeze excess until used.

Create a refrigerated snack pack with soaked raw almonds
and pieces of 85% cacaco chocolate.

Caution: Be careful with those tools - gardening gloves
and goggles are recommended.

Or try this ...
Drain a coconut kernel then freeze overnight.
Allow to thaw several hours, then crack open
(it's as hard as bowling ball if not thawed).
Meat peels easier and has softer texture.

Rod

[Sandy]

Hi Rod,
I love fresh coconut but the work getting it out of its shell is just a bit too much for me. Not to mention I didn't wear the googles and gardening gloves and it was ugly. LOL
xxSandy

[Amigoo]

Pumpkin Popcorn Muffins

Popcorn reduces in volume when mixed, decreases oat bran density,
and absorbs moisture from canned pumpkin. Unexpected moisture
balance of too much pumpkin with less oat bran!

Tip: Instant oatmeal (flakes) might substitute for popcorn.
Add slowly just until batter is thick enough for muffins.

Caution: Remove unpops from the popped corn -
they're not very nice to fragile teeth.

Ingredients:

15oz can pumpkin puree
1/3 cup dark brown sugar
2 tsp pumpkin pie spice
3/4 tsp baking powder
1/2 tsp salt
1/4 cup egg whites
2 xlg eggs, whipped
1/3 cup half & half
1/2 cup light oat bran
2 tbsp virgin olive oil
1 gallon popped popcorn

Directions:

Place parchment paper on baking sheet;
pre-heat oven to 400F degrees.

Combine ingredients as listed,
stir well and spoon onto baking sheet,
creating muffin tops as desired.

Reduce oven to 375F, bake 40 min.

If desired, let cool 5 min., then
sprinkle on powdered sugar.

Rod