UB Cookin'

[Amigoo]

Re: Mungstir Lagoon Soup - http://board.1111angels.com/viewtopic.p ... 50#p192414

After temporarily avoiding sprouted mung beans (re: soybean estrogen), I finally researched the issue:

Re: http://www.drgourmet.com/askdrgourmet/p ... gens.shtml

"mung bean sprouts come in at about 94 mcg in 1/4 cup [198 mcg per half cup]. Not bad when you compare it to the over 100,000 mcg in the half cup of soy beans. That's [the 94 mcg] only 4 times as much as a tablespoon of soy sauce but less than is in 1/4 cup of pistachios at 126 mcg. ... results show doughnuts to have 1,568 mcg each and a slice of multigrain bread contains 2,270 mcg of various phytoestrogens.

"Given these results it's less likely for your [sprouted] mung beans to have enough estrogen-like activity to be an issue."

OMG! multigrain bread! (but this will remain a staple for me). As for doughnuts, these have been "Do Nots" for years because of their minimal nutrition, abundant sugar, and oozing fat ... but occasional nibbles are somehow rationalized.

Rod

[Sandy]

Hi Rod,
I used to drink a lot of soy milk but had to give it up for the reasons you mentioned. I enjoy almond milk most days now in place of my dairy milk except in coffee. Just doesn't quite work for me there. bleah!
In perspective, it looks like Mung beans are still pretty good nutrition. Glad to hear. Hmmm I think I'll get out my sprouter today and maybe sprout some lentils for Sunday's use.

Have a great week end!
xxSandy

[Amigoo]

Sandy,

I created a topical diversion by adding green soy beans to the Mungstir Island Soup -
the sprouted beans featured are mung - not soy. But this research shows that
other foods are problematic regarding large amounts of phytoestrogens:

Re: http://www.propeciahelp.com/forum/viewt ... f=6&t=3004

Phytoestrogen food sources (µg/100g)
Flax seed 379380
Soy beans 103920
Tofu 27150.1
Soy yogurt 10275
Sesame seed 8008.1
Flax bread 7540
Multigrain bread 4798.7
Soy milk 2957.2
Hummus 993
Garlic 603.6
Mung bean sprouts 495.1
Dried apricots 444.5
Alfalfa sprouts 441.4
Dried dates 329.5
Sunflower seed 216
Chestnuts 210.2
Olive oil 180.7
Almonds 131.1
Green bean 105.8

See also: http://mentalhealthdaily.com/2015/04/08 ... estrogens/

Rod

[Amigoo]

A diabetes discovery journey ...

My weight finally dropped under 200 after 20 years of drifting between 215-230 lbs.
The loss must be diet related since exercise is still more goal than reality.
Two meals a day (in recent months) with limited nibblin' helps!

How did I celebrate?
Consumed half of a carton of neopolitan ice cream (1 1/2 qts)
... then trashed the rest before "starving" fat cells started begging.

Rod

[Sandy]

Well done Rod!!! (well not the ice cream exactly but it's certainly a well deserved reward I think and you did the right thing... recycling it to the waste bin.) Now if I could only be so inspired! There's always hope and why not begin today eh? Well, maybe tomorrow as there is still a piece of cheese cake in the fridge.

xxSandy

P.S. Thanks too for the chart of a sorts above listing phytoestrogens in certain foods.

[Amigoo]

Toasted Pumpkin Seeds

Pre-heat oven to 275F degrees.

Spread 16oz pkg of room-temperature, organic raw pumpkin seeds in a baking dish,
baking pan, or wide stainless steel bowl, then heat in the oven 30 minutes,
stirring gently every 10 min.

Allow seeds to cool 5 min., then sprinkle on 1 tsp virgin olive oil,
stir well, then sprinkle on 1/2 tsp salt and stir to coat seeds.

When seeds are cool, stir again and store in a covered container.

Rod

[Amigoo]

A diabetes discovery journey ...

Current "rule of thumb" perspective:

Quick-digesting carbohydrates, especially in large amounts, easily elevate blood sugar.
Minimizing these is necessary, but combining them with some protein and fat is better!
Maintaining one's ideal weight is not an option - it's critical to diabetes control.

Rod

[Amigoo]

Blueberry Chillin' Cup

A near-frozen dessert that's easy to prepare and
just as appealing as ice cream. A bowl might be used,
but a large coffee cup or mug with handle is best.

Fill the chilled coffee cup with frozen blueberries, then pour on
a chilled creamy drink (many protein drinks are ideal); serve with spoon.
If you like frozen blueberries, this treat easily becomes your favorite
ice cream substitute (with impressive health benefits).

Rod

[Sandy]

Wow! I have to try this! Sounds perfect for this crowd!
xxSandy

[Amigoo]

Cocoa Crunchies (not cereal)
(brands/sites are mentioned only as a reference)

Re: http://www.walmart.com/ip/Ghirardelli-I ... z/14255327

If you're consuming chocolate specifically for its antioxidant benefit (65% cacao is minimal for significant antioxidants), this G72% Bar is a good compromise still having chocolate candy appeal.

Re: https://www.amazon.com/Navitas-Naturals ... B001ELL9GI (unsweetened nibs)

For chocolate with fiber (who knew?), chop the 72% Cacao Bar into similarly coarse pieces and mix Cacao Bar with Cacao Nibs 60:40 (or 50:50 if you're fond of cocoa crunchies).

For Borracho Nibs, soak nibs covered with Kahlúa liqueur for several days in the refrigerator. Serve as inspired - even with the 72% chocolate! (my habitual inspiration is an empty spoon waiting in front of late night TV)

Rod

[Sandy]

Thanks for that latest gem, Rod. I've never tried Cocoa nibs before. Are they bitter like unsweetened cocoa? I'm assuming they would be unless soaked in something wonderful.
xxSandy

[Amigoo]

Sandy,

Sweetened nibs are also available, but I prefer unsweetened when sweetness
is provided by other ingredients ... such as this latest concoction:
Chocolate Nibbies (posted next)

Rod

[Amigoo]

Chocolate Nibbies (intense chocolate with "cocoa crunchies")

Ingredients:

2 3.5 oz bars 72% cacao
2 tbsp virgin coconut oil
4 oz. pkg cacao nibs (unsweetened)
1 cup 100% cocoa powder

Directions:

Place a sheet of plastic wrap on a small tray.

Melt cacao bars in the microwave (do not overheat),
then stir in melted coconut oil, then cacao nibs.
Add cocoa powder and stir well to complete.

Spread mixture on plastic wrap, then cover with
another layer of plastic wrap. Refrigerate overnight,
then break into pieces; keep refrigerated until used.

Tip: Quart size glass measuring cup is a good mixing bowl.
For easier cleanup, immediately wipe chocolate off cup
with a paper towel, then wash the cup.

Rod

[Sandy]

This is me when reading your last Chocolate Nibbies post...
YUM!

Sandy

[Amigoo]

Re: Chocolate Nibbies - http://board.1111angels.com/viewtopic.p ... 75#p192729

Chef's delight: Well-dried Black Mission Figs*, served with Chocolate Nibbies
(excellent fiber/flavor/nutrition complement!)

I now refrigerate these figs and Nibbies in the same container,
then snack on equal portions of figs and chocolate
... even during a cuppa coffee break!

* like these: https://nuts.com/driedfruit/figs/missio ... aQodG6kNgg
(but I prefer these figs sans preservatives, found in local stores)

Rod

[Amigoo]

Apples 'n CV

Who knew? ...
why combining sliced fresh apples with raw apple cider vinegar (ACV) is not more intuitive?

If you're convinced that raw ACV (with the "Mother"*) is so healthy that you consume several teaspoons each day, keep a refrigerated supply of sliced apples that are soaking in raw ACV. Slices of these apples can supply most of the daily ACV serving as well as beneficial fiber (pectin)!

* Mother of Vinegar - "occurs naturally as strand-like enzymes of connected protein molecules".

Rod

[Amigoo]

Re: Apples 'n CV - http://board.1111angels.com/viewtopic.p ... 75#p192808

Other apple soaking options:
- dilute ACV with water (try 50% each).
- soak in water with fresh lemon juice.

Rod

[Amigoo]

Chunky Chillyamie (aka "Chunky Chilly Yammy")

Who knew? Bite-size pieces of al dente sweet potato
help create a tasty & colorful, veggie cold-plate.

Ingredients (all bite-size pieces):

3 cups sweet potatoes (or yams)
2 cups low-moisture mozarella cheese
2 1/2 cups fresh red bell pepper
3 cups fresh asparagus
1/3 cup fresh garlic, sliced thin
2/3 cup chopped green onions
1/4 cup olive oil & vinegar dressing
2 tbsp virgin olive oil
2 tbsp dill weed
S&P as desired

Directions:

Wash, peel, and cut sweet potatoes (or yams) into bite-size pieces.
Top with cut asparagus and red bell pepper, then steam veggies
until al dente texture (steaming peppers is optional; add asparagus
after potatoes cook 10 min. for best asparagus texture).

Allow steamed veggies to cool, then combine with remaining ingredients,
adding dressing, olive oil, and dill weed last; stir gently but thoroughly
to coat veggies.

Refrigerate for several hours, then stir briefly before serving.
For best presentation, serve over red leaf lettuce.

Rod

[Sandy]

Hi Rod,
I feel healthier just reading this one... Thank you!
'xxSandy

[Amigoo]

Sandy,

After baking (or boiling or steaming) sweet potatoes for years, but not desiring them as leftovers, the "al dente" preparation is "just the ticket" - the firm texture is appealing, even when served cold.

Tip: Instead of peeling, create thick slices lengthwise, steam to al dente, then trim the skins after the slices are cool.
*** Caution: Thick slices are not so easy to cut but rounds can also be steamed then trimmed.

Rod

[Sandy]

Have you ever eaten a sweet potato pie?... positively evil it is!!! ( but delicious! )
I need to pick up some asparagus and some Red bell pepper for this one... other wise I am good to go. Asparagus is in season now as we are a mere couple weeks away from our spring season.
xxSandy

[Sandy]

I love a big salad from time to time, especially if the dressing is wonderful and filled with ingredients that are good for the body. I just found this one in my inbox, so a salad is in order for lunch today...

http://jinjeetalifero.com/youre-the-good-kind-of-fat/

[Amigoo]

Sandy,

Because of "A diabetes discovery journey ...",
I'm moving even further away from prepared foods that are considered sweet treats;
even dried fruit can be problematic (cause rapid blood sugar rise).

Cookies, candy, ice cream, cake, pie (Pi is OK), doughnuts, soda, honey, sugar, syrup, jelly, jam, ...
have become very rare treats en mi casa.

An occasional bite of Chocolate Nibbies with a few dried mission figs
and frozen blueberries with plain yogurt are the main sweet treats
... along with conservative portions of fresh fruit.

Sounds boring until contrasted with the misery of high blood sugar.
Besides, our bodies adapt well (and easily) to necessary diets ...
but our minds are not so quick to adapt.

Rod

[Sandy]

I hear you, Rod ... and need to explain that sweet potato pie is usually served either at Thanksgiving or Christmas and almost never otherwise. Yep, there are so many "treats," as you have demonstrated with your recipes, that are healthy and even good for us, who needs that stuff? I think it's about training the mind and thinking about what we truly desire and how this desire will make us feel. (healthy and happy) Whenever I have over indulged, while it tastes good going down, I am nearly immediately plagued with remorse and even a bit of guilt. So I am seeing myself brimming with good health, eating wholesome whole foods and enjoying the energy and vigor in mind and body this life style provides. (Gotta make my brain believe all that. )
Here's to our health!
xxSandy

[Amigoo]

Sandy,

The power of suggestion is always lurking nearby ...

Once I wrote "no jelly", I had "jelly" on the mind ... then found a jar of Bilberry Jelly hidden in the cupboard. Of course, "no jelly" then became "a generous spoonful won't hurt" ... since I had been up and down a tall ladder that day, trimming tree branches with a hand saw.

Yummy with a generous spoonful of sunflower seed butter on a mutigrain pita.

Rod