UB Cookin'

[Amigoo]

Blackberry Jammin'

What's it called? Jam? Jelly? Sauce?
Just depends on who's namin' it.*

Ingredients:

16oz pkg frozen blackberries
1 cup water
1/3 cup dark chia seeds
2 tsp gelatin' powder
1 pkt True Lemon powder
1 tbsp honey

Directions:

Heat blackberries and water just until simmering.
Remove from heat and mash with potato masher,
stir in chia seeds, then slowly stir in gelatin,
lemon powder and honey.

Refrigerate overnight for best gelatin'

* "Namin' " is a word used by Dylan long ago:
https://www.youtube.com/watch?v=90WD_ats6eE


Rod

[Amigoo]

Re: https://www.dailymail.co.uk/health/arti ... -diet.html
"Cheap superfoods that can protect you from deadly effects of microplastics"

"Anthocyanins are water-soluble antioxidants responsible for fruits' and vegetables' deep hues, such as reds, purples, blues and blacks.
These antioxidants are capable of neutralizing free radicals released by microplastics — limiting their damage to the body."

Fruit Loops and their culinary kin are not these superfoods.

Rod

[Amigoo]

Baked Tofu Cubes

Dip into salsa, pasta sauce, or queso for snackin'.
Also try other herb/spice combinations,
but coat with olive oil first.

Ingredients:

16oz pkg extra firm tofu, rinsed
virgin olive oil
dried parsley
garlic powder
onion powder
salt

Directions:

Pre-heat oven to 375F degrees;
place parchment paper on baking sheet.

Dry tofu with paper towels, cut into 1" cubes.

Coat bottom of medium bowl with olive oil,
evenly distribute tofu cubes, drizzle on olive oil,
cover with tight lid and rotate bowl to coat cubes.

Sprinkle on parsley and spices, cover with lid,
rotate bowl to coat cubes, separate cubes on sheet
and bake 35-40 min. or until lightly browned.

Rod

[Amigoo]

About edamame, the less processed soybeans ...

Re: https://www.healthline.com/nutrition/ed ... h-benefits

"a diet high in rapidly digested carbohydrates leads to high post-meal blood sugar levels and poor blood sugar regulation,
which could increase the risk of developing health conditions like type 2 diabetes. Like other beans, edamame does not
excessively raise blood sugar levels."

Faster carbohydrate digestion causes faster rise in blood sugar,
so prefer less processed foods for healthier diet (they say).
And proper chewing doesn't increase blood sugar as fast as
consuming highly processed foods.

Rod

[Amigoo]

Blueberry Slush Fun

Quantities vary according to nutrition goals
(or preferred accounting rationalization).

Stir rounded 1/3 cup desiccated coconut
into 1 quart 1% plain kefir; keep refrigerated.

To serve, in a dessert bowl, sprinkle desiccated coconut
on top of frozen blueberries, cover with prepared kefir,
then spread on sliced almonds; stir briefly.

Rod

[Amigoo]

EZ Red Onion Chili

Survival food with taste and nutrition.
Save some of the sauce for condiment.
"Where's the meat?" BYOM (pre-cooked)

Ingredients:

16oz jar Chunky Mild Salsa
6oz can tomato paste
1 1/2 6oz cans water
1 1/2 tbsp dried cilantro
1 tsp garlic granules

1 small red onion, diced
2 tbsp virgin olive oil
1 tbsp dried cilantro
15oz can red kidney beans, rinsed

Directions:

In small bowl, microwave red onion 2 min.,
stir in olive oil and 1 tbsp cilantro,
then set aside.

In med. bowl, combine remaining ingredients,
stirring in onions and kidney beans last.
Refrigerate until served.

Also, microwave 2 cups chopped celery tops
and stir into mixture before refrigeration.


More about red onions ...

Re: https://www.webmd.com/diet/health-benefits-onions

"All types of onions are good for you, but this reddish-purple variety, sometimes called purple onion,
has especially high levels of quercetin and other helpful plant compounds known as flavonoids.
Flavonoids give many fruits, vegetables, and flowers their colors."


Rod

[Amigoo]

Raspberry Avalanche

In a cold oval serving bowl,
place scoops of vanilla ice cream,
topped with frozen raspberries,
topped with desiccated coconut,
topped with sliced almonds.

Tip: Also try strawberry ice cream.

Rod

[Amigoo]

Fresh Pithy Wedges

The healthier way to serve fresh oranges,
permitting finger-food bites of orange pith.

Wash oranges, cut off ends, slice oranges
in half vertically, cut 3-4 slices of each half
parallel to cut ends, (while still together)
cut in half perpendicular to the slices.

This creates wedges of fresh oranges.


About the pith ...

(Perplexity) "The pith of oranges, the white spongy layer between the peel and the fruit, is often discarded
but is highly nutritious. Here is a breakdown of its nutritional components and health benefits:

Nutritional Composition

- Fiber: Orange pith is rich in both soluble and insoluble fiber, particularly pectin. This supports digestion, helps regulate blood sugar,
lowers LDL cholesterol, and promotes gut health by acting as a prebiotic for beneficial gut bacteria.
- Vitamin C: The pith contains a significant amount of vitamin C, which supports immune function, collagen production,
skin health, and iron absorption.
- Flavonoids: It is a source of powerful antioxidants like hesperidin and naringenin. These compounds reduce inflammation,
improve blood vessel function, and help regulate blood sugar levels.
- Calcium: The pith also provides calcium, which is essential for bone health.

Health Benefits

- Heart Health: The fiber and flavonoids in the pith help lower cholesterol and improve blood circulation.
- Gut Health: Pectin in the pith acts as a prebiotic, enhancing digestion and promoting a healthy microbiome.
- Anti-inflammatory Effects: Flavonoids like hesperidin and naringenin combat inflammation and oxidative stress.
- Blood Sugar Regulation: Naringenin slows carbohydrate absorption, aiding in blood sugar control."


Rod

[happyrain]

Morning Mr. Rod It always makes me happy to see nutritional information. Data/Code for our bodies. We are co-creators, and we have been given permission to play and shape our temple!

Thanks for this information about orange piths. Polyphenols are intriguing! When we break down all we've been given, and the benefits Nature/God provides... Mind blowing stuff ~~~~~

[Sandy]

I, too, welcome the pithy information, Mr. Rod. ...and all the new recipes as well.
Thank you for all you do to give us a fighting chance to improve our health.
xxSandy

[Amigoo]

Sunflower Patty

Dessert-like, dense, oat bran flat bread.

Ingredients:

1 cup light oat bran
1/2 cup natural applesauce
1/2 cup half & half
1/2 cup water
3/4 cup oat flour
1 tsp baking powder
1/3 cup brown sugar
1 1/2 tsp cinnamon
1/2 tsp salt
2 xlg egg whites, beaten
1 tbsp virgin olive oil
2/3 cup sunflower seeds

Directions:

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

Combine oat bran with applesauce, half & half,
and water, then stir in remaining ingredients
with sunflower seeds last.

Pour onto parchment paper, tilt baking sheet
to spread batter and bake 45 min. Flip over
onto another baking sheet, remove parchment,
roll into strips with pizza cutter (optional),
and bake 10 min.


Rod

[Amigoo]

BOB's Kream (Best Of Both)

Super-versatile, creamy, with serious protein!

Blend 16oz container 0% Greek yogurt
with 16oz container low-fat cottage cheese*
until smooth, then refrigerate.

Tips: Stir in dried red bell pepper flakes
and dried parsley, then refrigerate overnight
to create a super tasty bagel topping.

* Use probiotic, low-fat cottage cheese
to increase this nutrition.


BOB's Krunchy Kream

Or for Krunchy Kream Cheese spread, include
2 tbsp honey and 1/3 cup cranberry seeds.


Rod

[Amigoo]

Bindy's Boxty (makes 5)

Bindy was minded to serve Boxty (potato pancakes),
but meandered when searching icebox and cupboard.
Best fried as thick Bindy Burgers.

Ingredients:

1 1/2 cups hot water
3/4 cup light oat bran
2 tbsp dried parsley
1/4 tsp garlic powder
1/2 tsp salt
1 xlg egg + 1 white, whipped
2-3 tbsp virgin olive oil
1 cup grated carrots
1 cup shredded cabbage
1 cup diced sweet onions

Directions:

Soak oat bran in hot water 10 min.,
stir vigorously, add remaining ingredients
and fold in veggies last.

Spoon onto pre-heated, non-stick griddle
and fry like a pancake (turn when dry
around the edge).

For less al dente, microwave veggies
briefly before adding to batter. Also try
asparagus or unpeeled zucchini
instead of cabbage.

Wash, then chop fresh spinach
and mix with chopped sweet onions.
Refrigerate until used (place scoop
on Boxty and reheat in microwave).
Top with cheese to superscale.

Rod

[Sandy]

I have got to get some oat bran. The grocery store nearby does not carry it. (It isn't very big) There was something G and I used to love on the other recipe index that used oat bran too. The last two recipes here, using oat bran, sound good.
Maybe I can get to Kroger one of these days.
Thanks, Rod, for the new recipes.

xxSandy

[Amigoo]

(end of Q&A about current fibromyalgia testing)


Q: Do these studies include a primary focus on prebiotic and probiotic foods?

(Perplexity) "Yes, recent studies have focused directly on the effects of prebiotic/probiotic foods and supplements in fibromyalgia patients.

Clinical Trials: Randomized, double-blind, placebo-controlled clinical trials have assessed both prebiotic (e.g., inulin) and probiotic supplementation in women with fibromyalgia. These studies found that probiotic supplementation significantly improved pain, sleep quality, depression, and anxiety, while prebiotic supplementation notably improved pain and sleep quality.

Dietary Probiotic Foods: Observational studies have also evaluated the impact of consuming probiotic foods, such as yogurt, on fibromyalgia symptoms. Patients who regularly consumed probiotic foods reported higher physical function scores and improvements in associated conditions like irritable bowel syndrome and constipation.

Research Focus: The research highlights the role of both prebiotic and probiotic interventions as strategies to modulate the gut microbiota, suggesting these approaches may help alleviate pain and improve quality of life in fibromyalgia patients.

Future Directions: There is ongoing interest in developing targeted probiotic therapies and designer treatments based on specific bacterial species beneficial for fibromyalgia, as well as larger studies to confirm these findings.

In summary, studies do include a primary focus on prebiotic and probiotic foods and supplements as interventions for improving gut microbiota and alleviating fibromyalgia symptoms."


Q: What are common prebiotic and probiotic foods?

(P) "Prebiotics are fibers and compounds that nourish beneficial gut bacteria, naturally present in many plant-based foods, including:

Chicory root, Dandelion greens, Jerusalem artichoke,
Garlic, Onions, Leeks, Asparagus, Bananas (especially unripe),
Barley, Whole oats, Apples, Mushrooms, Savoy cabbage,
Cacao (cocoa) powder, Cashews, Almonds,
Legumes (beans, lentils, chickpeas).

Probiotics are live beneficial bacteria found in fermented foods. Common sources include:

Yogurt with live or active cultures, Kefir (fermented milk drink),
Sauerkraut (fermented cabbage), Kimchi (fermented vegetables),
Miso (fermented soybean paste), Tempeh (fermented soybeans),
Natto (fermented soybeans), Pickles (fermented in brine, not vinegar),
Kombucha (fermented tea), Green olives (brined),
Some soft and aged cheeses (such as gouda, cheddar, parmesan, Swiss).

For probiotic supplements (capsules, tablets, powder, liquids), choose products labeled
with "live" or "active" cultures and avoid those that are pasteurized after fermentation.


Q: Is this snack synergistic for improving gut microbiota?
Green banana, raw walnuts, plain kefir with desiccated coconut.

(P) "This snack offers a synergistic blend of prebiotics, probiotics, and dietary fiber that can collectively
support and improve gut microbiota composition and function. The combination is evidence-based
and aligns with current recommendations for optimizing gut health through food synergy."

Try 1 quart 1% plain kefir with 1/2 cup unsweetened desiccated coconut.


Rod

[Amigoo]

Recent news headline:
"In Starr County, Texas, near the state’s southern tip along the U.S.-Mexico border ...
everybody has somebody in their family with dementia"

These articles don't reveal why, but good food is often touted by nutritionists as critical to lifelong health.
And how food is prepared/cooked also affects nutrition but is rarely mentioned in many Best Foods lists
(such as overcooking, too much salt and sugar).


(from Google AI Overview)

"A diet rich in brain-boosting foods, like those found in the Mediterranean diet and MIND diet, may help reduce the risk of dementia
and slow cognitive decline. These diets emphasize fruits, vegetables, whole grains, healthy fats, and lean proteins, while limiting
processed foods, red meat, and added sugars.

Foods to Include:

- Fruits and Vegetables: A variety of colors, especially leafy greens, berries, and cruciferous vegetables,
provide antioxidants and other beneficial nutrients.

- Whole Grains: Choose quinoa, brown rice, oats, and other whole grains over refined grains for their fiber and nutrient content.

- Fatty Fish: Salmon, tuna, and other fatty fish are excellent sources of omega-3 fatty acids, crucial for brain health.

- Nuts and Seeds: Walnuts, almonds, flax seeds, and pumpkin seeds offer antioxidants, omega-3s, and other nutrients.

- Legumes: Lentils, beans, and chickpeas provide protein, fiber, and other beneficial nutrients.

- Unsaturated Fats: Olive oil, avocado, and other healthy fats support brain health.

- Poultry and Eggs: Provide choline, a B vitamin important for brain function.

Foods to Limit or Avoid:

- Processed Foods: Limit fried foods, fast food, sugary drinks, and processed meats.
- Saturated and Trans Fats: Found in fried foods, processed meats, and some dairy products.
- Added Sugars: Reduce intake of sugary drinks, sweets, and processed snacks.
- Excessive Alcohol: Limit alcohol consumption.
- Red Meat: Eat in moderation."


(other tips from Perplexity)

"Strategic Food Swaps
- Replace processed meats with poultry/beans.
- Choose nuts/seeds over chips for snacks.
- Opt for baked potatoes instead of fries.
- Use olive oil instead of butter.

Limited Evidence but Promising
- Turmeric: Contains curcumin, studied for anti-inflammatory effects.
- Dark chocolate: Flavonoids may improve blood flow to the brain.
- Moderate wine: ≤1 glass/day (women) or 2 (men).

While observational studies show strong associations between these foods and reduced dementia risk,
recent clinical trials demonstrate more modest cognitive benefits. Current evidence suggests combining
these dietary patterns with other lifestyle factors offers the best protection."


Rod

[Amigoo]

Chocolate GiddyUp

Go power for your inner horsey.

Ingredients:

8oz pkg seedless prunes*
1 1/2 cups hot water
1/3 rounded cup dark chia seeds
3.17oz 86% Cacao Bar pieces
(+ 1/2 bar for cacaophony)

* best moist without preservative;
use less for more chocolate flavor.

Directions:

Simmer prunes and water 5 min.,
remove from heat and cool slightly.

While still hot, blend to puree,
then stir in seeds and chocolate.

When chocolate is melted, refrigerate
until chilled, then stir in cold milk
for desired thickness. Refrigerate.


(from Google AI Overview)

"The Aztecs used chia seeds as a vital part of diet and culture, considering them a source of strength,
even using them as currency. They also valued cacao, which was used to create the beverage xocoatl,
which was important in feasts and rituals. While chia seeds and chocolate were not directly combined
in traditional Aztec recipes, they are both significant elements of Mesoamerican cuisine and culture."

In this new millennium, try chia seeds, cacao and prunes for A+ energy!

As finger food, seedless, moist prunes coated in coconut flour complement dark chocolate
and raw walnuts! Coat prunes then cut in half and coat again for mini bites. Briefly soak
prunes in hot water to moisten if too dry for the coconut flour coating.


Which brings to mind GiddyUp Ándale!
when you really have to GiddyUp!

Bring 1 1/2 cups water to a simmer,
stir in rounded 1/3 cup chia seeds,
then remove pan from heat.

Stir lightly for several minutes,
then stir in 86% cacao bar pieces,
then 2/3 cup cold half & half
after chocolate melts.

Refrigerate to chill, stir briefly,
then serve, topped with prune bites.

Or instead of prune bites,
serve fresh apple slices sprinkled with cinnamon
along with this very low sugar dark chocolate.


Rod

[Amigoo]

Seedy Bread Spreads

Combine 2 cups sesame tahini
with 3/4 cup white sesame seeds,
2 tbsp honey, and 1/8 tsp salt.

Then combine 1/2 cup of this
with 3 tbsp whole flax seeds.

Keep both refrigerated.

Shouldn't flax seeds be ground
for better nutrition

Whole flaxseed in health breads
suggests why teeth were invented.

Rod

[Amigoo]

Ezekiel Trece

A beans & wheat loaf (complete protein),
assembled with frozen slices of Ezekiel Bread
and can of refried beans with tasty upscale.

Ingredients:

15oz can refried beans
1 1/2 cups diced sweet onions
1 cup Salsa Fiesta*
13 slices frozen Ezekiel Bread
2 tbsp virgin olive oil

* Salsa Fiesta (mix well)
16oz jar Chunky Mild Salsa
6oz can tomato paste
1 1/2 6oz cans water
3 tbsp dried chives
2 tbsp dried cilantro
1 tsp garlic granules

Directions:

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

Stand baking dish on its end,
slightly tilted backward,
to easily assemble loaf.

Place end slice in baking dish,
top with scoop of Salsa Fiesta,
then top with next slice of loaf.

Continue assembling, occasionally
pressing down lightly (benefit
of frozen slices). For balance,
when half assembled, use remaining
slices from other end of bread loaf.

Place baking dish flat on surface
and top with remaining Salsa Fiesta
(cold loaf keeps Salsa on top).

Reduce oven to 325F degrees
and bake 1 hr 20 min., uncovered.

Recipe named after it first assembled
with 13 slices of Ezekiel 4:9 Flax Bread
(and Ezekiel 1:3 might be related).


Rod

[Sandy]

Thank you, Rod.
That Chocolate GiddyUp recipe has my mouth watering. Sadly, I have no prunes. Plenty of bananas but no prunes.
xxSandy

[Amigoo]

Patty Red Quinoa

Go figure! File's name ("Quinoa, Patty")
somehow transformed to "Patty Quinoa".

Ingredients:

2 1/4 cups simmering water
1 cup tri-color quinoa, rinsed
1 med. sweet onion, diced
1/3 cup brown sesame seeds
2 tbsp dried cilantro
1 tsp garlic granules
1/3 cup oat flour
1/2 tsp salt
3 tbsp virgin olive oil

Directions:

Lightly oil 8" x 8" baking dish.

In a large sauce pan, simmer quinoa
in water until most water absorbed,
spread on remaining ingredients
except olive oil, then stir well.

Stir in olive oil, then spoon
into baking dish. Use back of spoon
to flatten top, then cover dish
with plastic wrap and refrigerate.

What's next? Go figure!
Fry as patties? Serve as scoops
(Hot, Cold, or Goldilocks)?
Top with veggies and bake
(or top with cooked veggies
and serve, H,C, or G)?

What happened locally
after quinoa was well chilled ...

Remove plastic wrap, place dish in oven,
turn on to 375F degrees, bake 30 min.

While baking, mix 15oz can tomato sauce,
6oz can tomato paste, 2 tsp paprika,
and 2 tbsp dried cilantro.

After 30 min. baking, spread sauce
on top and continue baking 25 min.

"So, what's it called?"
Sprouted Quinoa Loaf (Who knew?
Quinoa sprouted during this preparation!)

Tips: Refrigeration helps create
firm texture like meatloaf. Mix red quinoa
with tri-color quinoa for better nutrition.


Rod

[Sandy]

Rod,

Patty Red Quinoa sounds like just what I have been looking for. It would be loaded with protein, and so versatile.

Now let me get this straight... are you saying after your quinoa simmered in the water that it sprouted?

I wonder if sprouted quinoa would be a good addition to green juice. Gosh, I need to find a juicer...I loved my fresh juice in Australia.
Thank you for yet another great healthy recipe.

xxSandy

hmm, the quinoa would certainly change the texture... especially since I used a cold-press masticating juicer.


Sandy,

This sprouting had just started and would need another day or two for less granular texture.

I noticed similar (continued) sprouting of lentils (sprouted in colander on counter for 3 days,
briefly parboiled to reduce any bacteria from kitchen heat, then drained, rinsed to cool,
then refrigerated). The sprouting still continued in the refrigerator!

Yum! Cold Patty Red Quinoa is today's brunch, tasty like cold pizza!
(served cold and hot: cold Quinoa, briefly microwaved spinach & onions
with olive oil drizzle, accompanied by fresh orange slices).

Rod

[Amigoo]

This nutrition (and microbiome) boost suggests Martian Tang
(use colander or strainer that maintains shape of coffee filter;
remaining thick kefir becomes seriously probiotic yogurt).

Q: What is the nutrition of whey separated from 1% plain kefir with a basket-style coffee filter
during refrigeration? How can this whey be used in recipes?

Do 1 cup whey mixed with 1 tsp chlorella powder have nutritional synergy?

(Perplexity) "Combining 1 cup of kefir-derived whey with 1 teaspoon of chlorella powder
brings together two nutrient-dense foods with complementary profiles.

Whey provides:

- Easily digestible protein
- B vitamins
- Minerals (calcium, phosphorus)
- Probiotics (if unpasteurized)
- Small amounts of carbohydrates and fat

Chlorella powder offers:

- Complete protein (about 50–60% by weight)
- All B vitamins, including B12 (rare in plant foods)
- Vitamin C and E
- Iron, folate, magnesium, potassium, and trace minerals
- Omega-3 fatty acids
- Antioxidants (carotenoids like lutein, beta-carotene)
- Chlorophyll and unique phytonutrients

Potential Nutritional Synergy

Nutrient synergy refers to the enhanced physiological impact when nutrients are combined,
ompared to when taken separately. In this blend:

- Complete protein: Whey and chlorella both provide complete proteins, supporting muscle repair and growth.
- Iron Absorption: Whey contains vitamin C, which can enhance the absorption of plant-based iron from chlorella.
- B Vitamins: Both are rich in B vitamins, potentially supporting energy metabolism more effectively together.
- Antioxidants and Immune Support: The antioxidants in chlorella (vitamin C, carotenoids) combined
with the immune-supporting probiotics in whey may offer broader support for immune health.
- Digestive Health: Probiotics from whey and fiber/enzymes from chlorella may work together to support gut health.

No direct clinical studies exist on this specific combination, but the concept of nutrient synergy is well supported
in nutrition science, especially when combining diverse, whole-food sources of nutrients.

Conclusion

Mixing 1 cup of whey with 1 teaspoon of chlorella powder is likely to provide nutritional synergy,
delivering a broad spectrum of proteins, vitamins, minerals, antioxidants, and probiotics that may be
more beneficial together than alone. This combination supports muscle health, energy metabolism,
iron status, antioxidant defense, and gut health."


Commercial from the 60s where Bugs Bunny and Marvin the Martian race to Tangrila.

Re: https://www.youtube.com/watch?v=FgPmBWUx_eg
"We Martians prefer mixing Tang by the glassful and we serve it cold."

Next advertising? (while Bugs zips to Mars in Elon's shuttle)
"Martians prefer mixing their green Tang by the glassful and serve it cold. Skol! "


Rod

[Amigoo]

Cranberry Seed Muffin Tops (makes 9)

A quick bread reminiscent of a charming,
family-run bed & breakfast, often served
with one of grandma's red berry jams
along with raw walnuts.

Ingredients:

1 rounded cup light oat bran
1/4 cup desiccated coconut
1/3 cup coconut flour
1 1/2 tsp baking powder
1 1/2 tbsp sugar
1/2 tsp salt
1 cup very warm water
1/2 cup natural applesauce
1/2 cup egg whites, whipped
2 tbsp virgin olive oil
1/3 cup cranberry seeds

Directions:

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

In a large bowl, mix dry ingredients,
add water and applesauce, stir vigorously,
then stir in egg whites then olive oil;
fold in cranberry seeds last.

Let batter rest a few minutes, stir,
then spoon onto parchment paper
and bake 40 min.

Rod

[Amigoo]

Chia Seed Cacaophony

To upscale, serve with a dollop
topped with raw walnut pieces.

Ingredients:

1 1/2 cups hot water
1/3 cup cacao nibs
1/3 cup dark chia seeds
3.17oz dark chocolate pieces
1 tbsp honey

Directions:

Mix well, stir after chocolate melts,
then keep refrigerated.

Rod