UB Cookin'

[Amigoo]

Steel-cut Mushroom Chowder

Comfort food with familiar ingredients,
upscaled with complementary chewiness
(oats cook to al dente, thicken chowder).
Even serve for brunch!

Ingredients:

1 bunch celery, chopped
2 lg sweet onions, chopped
1/2 cup steel-cut oats, rinsed
2 2/3 cups water
1 1/2 tbsp dried parsley
1 1/2 tsp garlic granules
1/2 tsp cumin powder
1/2 tsp black pepper
1 tsp sea salt
15oz can mushroom soup
3 cups chopped mushrooms
15oz can non-GMO corn
2 tbsp virgin olive oil

Directions: (stir after cooking)

In large sauce pan, layer ingredients
as listed except olive oil, cover pan
and simmer 35. min., then stir in oil.

Rod

[Amigoo]

Cornbread Veggie Patties (makes 4 servings)

Impromptu veggie pancake Whatsit?,
good for any meal or snack.

Steamed veggies:

12oz pkg frozen mixed vegetables
1/2 cup water
1 med. sweet onion chopped

Cornbread pancake:

4 lg eggs, beaten
1/2 cup milk
2/3 cup Mexican Style Cornbread Mix
1 tbsp dried cilantro
1 tbsp virgin olive oil

Directions:

Rinse frozen vegetables, steam with water
in med. covered pan 5 min., spread on onions,
cover pan and simmer to al dente or as desired
(stir in onions when veggies are almost cooked).

Lightly oil large, non-stick fry pan; heat on medium.

Combine pancake ingredients, stirring well,
then pour into heated fry pan. Cook like
a pancake, flipping when bubbles form.

Top each serving with 1/4 of cooked veggies.

Rod

[Amigoo]

Good tips about chewing food with subtle caution that
just swallowing (e.g., smoothies) limits nutrient absorption.

Re: https://www.perplexity.ai/

Q: Does food have to be chewed and mixed with saliva to obtain maximum nutrition?

"Chewing food thoroughly and mixing it with saliva is indeed important
for maximizing nutrition absorption and overall digestion. Here's why:

Benefits of Chewing and Saliva Mixing

Mechanical Breakdown

Chewing breaks down food into smaller particles, increasing the surface area exposed to digestive enzymes.
This mechanical breakdown is crucial ("no teeth in your tummy" to further break down large food chunks).

Enzymatic Digestion Begins

Saliva contains important digestive enzymes:

- Salivary amylase begins breaking down carbohydrates in the mouth.
- Lingual lipase starts the digestion of fats.

Improved Nutrient Absorption

Thorough mastication has been shown to increase the absorption of key nutrients
and affect postprandial glucose concentrations.

Digestive System Preparation

Chewing sends signals to the gastrointestinal system to prepare for incoming food:

- It triggers the production of hydrochloric acid in the stomach.
- It stimulates the release of digestive enzymes further down the digestive tract.

Optimal Chewing Practices

While there's no universally agreed-upon number of chews per bite,
aiming for about 30 chews can be beneficial.

- Adequate mechanical breakdown of food.
- Sufficient time for saliva to mix with food.
- Proper signaling to the digestive system.

Additional Benefits:

- Slows down eating, allowing better recognition of fullness.
- Increases blood flow to the gut.
- Slightly elevates the body's energy expenditure on digestion.

Conclusion

While it's possible to obtain some nutrition without thorough chewing (e.g., through liquid diets),
chewing food well and mixing it with saliva is crucial for optimal digestion and nutrient absorption.
This process not only breaks down food mechanically but also initiates important enzymatic processes
and prepares the entire digestive system for efficient nutrient extraction."


Rod

[Amigoo]

New diet name: Neto (pronounced "neat-o"),
a low-carbohydrate diet with cool name.

A near-Keto diet with 50-100g daily carbs.
Choose foods with good proportion of fiber
(considered carbs but don't raise glucose).

Rod

[Sandy]

Thanks, Rod for the info and new recipes.
That Chocolate Chia Seed Pudding is just perfect!
hugs,
Sandy

[Amigoo]

Re: https://www.perplexity.ai/

Q: When it's claimed that adapting a higher fiber diet too fast can cause digestive problems,
does this suggest that the gut microbiome needs other and/or more bacteria?

"When adapting to a higher fiber diet too quickly, digestive problems can indeed occur, and this is closely related
to the gut microbiome's composition and adaptation process. Here's an explanation of why this happens
and how it relates to the gut microbiome:

Gut Microbiome Adaptation

Gradual Change Required The gut microbiome needs time to adjust to significant changes in diet,
especially when increasing fiber intake.

A sudden increase in fiber can lead to digestive discomfort because:

The existing bacteria may not be sufficient in number or diversity to efficiently break down the increased fiber load.
The gut environment needs time to adapt to the new dietary components.

Bacterial Population Shifts Increasing fiber intake leads to changes in the gut microbiome composition:

Fiber-degrading bacteria, such as certain species of Bifidobacteria and Bacteroidetes, will proliferate in response
to the increased availability of their preferred food source. This shift in bacterial populations doesn't happen
instantaneously and requires time for the beneficial bacteria to multiply and establish themselves.

Digestive Symptoms During Transition

Temporary Discomfort During the adaptation period, individuals may experience:

Bloating, Gas, Abdominal discomfort, Changes in bowel movements. These symptoms occur because
the existing gut bacteria are not yet optimized to handle the increased fiber load efficiently.

Bacterial Fermentation As the gut microbiome adapts:

Bacteria ferment the additional fiber, producing more gas as a byproduct. This increased gas production
can lead to bloating and discomfort until the gut ecosystem reaches a new equilibrium.

Optimal Approach to Increasing Fiber Intake

Gradual Implementation To minimize digestive issues and allow for proper gut microbiome adaptation:

Increase fiber intake gradually over several weeks. This allows time for the beneficial bacteria to proliferate
and for the gut environment to adjust.

Diverse Fiber Sources Incorporating a variety of fiber-rich foods helps promote a diverse gut microbiome:

Different types of fiber support various beneficial bacterial species. A diverse microbiome is generally associated
with better gut health and overall well-being.

In conclusion, the claim that adapting to a higher fiber diet too quickly can cause digestive problems is indeed related
to the gut microbiome's need for a balanced and gradual transition. The existing bacterial population requires time to adjust
and proliferate to efficiently process the increased fiber intake. By implementing dietary changes slowly and including
diverse fiber sources, individuals can support a healthy transition in their gut microbiome, minimizing digestive discomfort."


Rod

[Amigoo]

Re: https://www.yahoo.com/lifestyle/elimina ... 00568.html
"Eliminating This One Food From Your Diet Can Lower Your Cholesterol and Blood Pressure"

"The high saturated fat content of most steaks results in increased cholesterol levels in the body.
Sodium in red meat, especially salt to season steaks, is known to be a risk for high blood pressure."

This advice highlights that saturated fat and sodium are the real problem
and these are found in many food choices including prepared foods ...
so "No meat!" is nonsense if the only choice of nutrition mantras.

Rod

[Amigoo]

Lemony Garlic Puree

Condiment, dip, spread, or elixir base
with serious nutritional benefit.

Ingredients:

1/3 cup fresh lemon juice*
6 med. peeled garlic cloves*
15 oz can cannellini beans, drained
1/4 cup virgin olive oil
2 tbsp dried parsley or cilantro
2 tbsp dried chives

* include lemon flesh from juicing;
adjust garlic as desired.

Directions:

Blend well and keep refrigerated.

Soak garlic cloves in hot water
a few minutes for super easy peeling.


Perplexity suggested a more professional recipe:

"Lemony Garlic Puree

Overview

This versatile Lemony Garlic Puree serves as a condiment, dip, spread, or elixir base, with serious nutritional benefits.
Its bright flavor profile makes it an excellent addition to various dishes.

Ingredients

- 1/3 cup fresh lemon juice (include lemon flesh from juicing)
- 6 medium peeled garlic cloves (adjust quantity to taste)
- 15 oz can cannellini beans, drained
- 1/4 cup virgin olive oil
- 2 tbsp dried parsley or cilantro
- 2 tbsp dried chives


Directions

- Blend Ingredients: In a blender or food processor, combine the lemon juice (with flesh),
garlic cloves, cannellini beans, olive oil, and dried herbs.
- Process Until Smooth: Blend until the mixture reaches a smooth, creamy consistency.
- Store: Transfer the puree to an airtight container and refrigerate. Use within a week.

Serving Suggestions

Use this Lemony Garlic Puree as a dip for fresh vegetables, a spread on sandwiches or wraps,
or as a flavorful addition to grain bowls."


Rod

[happyrain]

YUM YUM YUM YUM YUM

I luvs me some garlic! Got to try this one- thanks Rod!

[Amigoo]

Seedy Lemony Doggies

Good snack for chasing mental vampires (they say)

Serve steamed, uncured turkey hot dogs*,
toasted slice of Seedsational Bread**,
scoop of Lemony Garlic Puree,
and sliced Kumato tomato.

* or microwave in hot water
** from local Central Market

Rod

[Sandy]

Thanks Rod,
I think I am going to try your Steel-cut Mushroom chowder over the weekend when my siblings come over. (We are having a work day at mom's house)
Also, my Daughter-in-law and I are working on a "good for your hormone" health diet that is similar to the Mediterranean diet recommended by
Aviva Romm, MD. Your recipe index is invaluable. Thank you soooo much!
hugs,
Sandy

[Amigoo]

Oats 'n Veggies (makes 4-5 servings)

Easy & nutritious mixed veggies bowl,
good for any meal - even breakfast!
Serve with preferred cheese, tomato.

Ingredients:

1 1/4 cups water
1/3 rounded cup steel-cut oats, rinsed
12oz pkg frozen mixed veggies, rinsed
1 med. sweet onion, chopped
3 med. garlic cloves, diced
1/2 tsp salt

Directions:

In large sauce pan, layer ingredients
as listed, cover pan, and simmer
until cooked (about 25 min.),
then stir briefly.

Rod

[Amigoo]

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

"I fast, juice cleanse and exercise - so why have I been diagnosed with killer colon cancer?"

"His diet consisted of multiple juices and one solid meal a day ...
'My go to late night meals were pasta or rice with the red wine.
I do feel like that was what triggered it.' "

This article hints that this diet lacked necessary balance of protein, fat, and carbohydrates
... with fiber, especially, a very limited carbohydrate! (juices don't contain much fiber).

Rod

[Amigoo]

Pumpkin Pudding Pail

New pumpkin dessert concept,
cooked in slow cooker. Also, include
3/4 cup dark raisins to upscale.

A vegan dessert - serve with raw walnuts
and top with a dollop or three.

Ingredients:

15oz can pumpkin puree
10oz jar Pumpkin Butter
1 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp salt
2 tbsp virgin olive oil or butter
2 med. red apples, chopped
1/3 cup rolled oats

Directions:

Lightly oil preferred cooking "pail".

In a mixing bowl, combine ingredients as listed,
folding in chopped apples and rolled oats last.

Spoon into pail, place in slow cooker
containing 1 quart water, cover cooker,
and simmer 3 hours. Then stir briefly
to raise settled apples.

Rod

[Sandy]

Hi Rod,

I can smell the pumpkins cooking in your Pumpkin Pudding pail recipe. Actually, it was probably from my cooking the two small pie pumpkins last night. I have four two-cup freezer bags of pumpkin puree in my freezer now.
I'm making pies tomorrow or early Wed. morning. (My kids are coming in and we are celebrating a day early, the day before the big all-family celebration on Thursday.) The pumpkins are white and so is their flesh but while they may be strange looking, hopefully, the pies will taste yummy.

xxSandy

[Amigoo]

Spinach Pesto Dip

A pesto dip without the nuts and cheese,
making a versatile condiment. Complete as
pesto or refrigerate for later condimania.

Ingredients:

- large bunch fresh spinach, rinsed & chopped
- 15oz can great northern beans*, drained
- 4 med. garlic cloves, chopped
- 1/4 cup sesame seeds
- 1/4 cup fresh lemon juice
- 1/4 cup virgin olive oil
- 1/4 cup tahini
- 1/4 cup water

* or garbanzo or cannellini

To complete as pesto, then add:
- 1/2 cup grated parmesan cheese
- 1/2 cup toasted pine nuts
(or 1/2 cup hemp seeds)

Directions:

Fill 7-cup food processor bowl with spinach,
then process, adding remaining ingredients
as spinach reduces in volume.

Refrigerate to chill before use.

Rod

[Amigoo]

Pumpkin Apple Stuffing

An impromptu Proof of Concept whatsit
... with final recipe whenever.

1. Pumpkin Breading:

2 1/3 cups old fashioned oats
1 cup non-GMO soy milk
1/2 15oz can pumpkin puree
2 tsp pumpkin pie spice
1/3 cup brown sugar
1 tsp baking powder
1/3 cup egg whites
2 tbsp virgin olive oil
1/4 tsp salt

Lightly oil 8" x 8" baking dish;
preheat oven to 350F degrees.

Mix ingredients, spoon into baking dish
and bake 45 min. (before next step).

2. Pumpkin Stuffing

3 med. red apples, chopped
1/3 cup cranberry seeds
1 tsp pumpkin pie spice
3/4 cup sliced almonds
3/4 cup water

Lightly oil 3-quart baking dish.

In large mixing tub, break up Pumpkin Breading,
combine remaining ingredients, stir into baked breading,
then firmly spoon into baking dish.

Cover lightly with foil and bake 30 min,
then remove foil and bake 20 min.
To increase moisture, stir in water
or applesauce during baking.


Rod

[Amigoo]

Fuyu Oat Porridge

Serve with raw walnuts or sliced almonds.

Ingredients:

1/2 cup steel-cut oats, rinsed
1 1/2 cups water
1 tsp cinnamon
1 tbsp honey
1/4 tsp salt
1 tbsp virgin olive oil
2 cups Fuyu persimmons, chopped

Directions:

Simmer oats in water until cooked (about 10-15 min.),
then stir in remaining ingredients and simmer
until heated (about 10 min.).

See also:

Re: https://specialtyproduce.com/produce/Fu ... s_9071.php
"Fuyu Persimmons"

Re: https://www.allrecipes.com/recipe/26844 ... immon-pie/
"Fuyu Persimmon Pie"


Good example of AI confirming human creativity, highlighting that AI is not replacement for human intelligence
but leavening in the partnership of human intelligence and AI hybrid intelligence:

Re: https://www.perplexity.ai/

Q: Do these ingredients provide a nutritious meal?

"Yes, this Fuyu Oat Porridge provides a nutritious meal with a balanced mix of nutrients.
Let's break down the nutritional benefits:

Nutritional Highlights Oats:

- High in fiber.
- Provide complex carbohydrates.
- Good source of protein and minerals.

Fuyu Persimmons:

- Low in calories (approximately 70-120 calories per fruit).

Rich in nutrients:

- Vitamin A (15% daily value), Vitamin C (14% daily value),
- Fiber (6g per serving), Antioxidants, Potassium, Manganese.

Additional Nutritional Benefits:

- Cinnamon offers anti-inflammatory properties.
- Honey provides natural sweetness and quick energy.
- Salt helps with electrolyte balance.
- Olive oil adds healthy fats.

Health Advantages:

- Helps stabilize blood sugar levels.
- Promotes eye health from vitamin A.
- Supports digestive health through fiber.
- Provides antioxidants that combat oxidative stress.

This porridge is a nutrient-dense, balanced breakfast that combines whole grains, fruit,
and beneficial spices for a healthy start to the day.


Q: And if served with raw walnuts or sliced almonds?

"Adding raw walnuts or sliced almonds to the Fuyu Oat Porridge enhances its nutritional profile significantly.
Here’s how each nut contributes to the meal:

Nutritional Benefits of Walnuts

- Protein: A 1-ounce serving of walnuts provides about 4 grams of protein, contributing to muscle repair and satiety.
- Fiber: They contain approximately 2 grams of dietary fiber per ounce, which aids digestion and helps maintain a healthy gut.
- Healthy Fats: Walnuts are rich in polyunsaturated fats, particularly alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid
that supports heart health.
- Vitamins and Minerals: Walnuts are an excellent source of copper, manganese, magnesium, and antioxidants,
which can help reduce inflammation and lower cholesterol levels.

Nutritional Benefits of Almonds

- Healthy Fats: Almonds are high in monounsaturated fats, which are beneficial for heart health.
- Protein: They offer about 6 grams of protein per ounce, making them a good source of plant-based protein.
- Fiber: Almonds provide around 3.5 grams of fiber per ounce, promoting digestive health and prolonging feelings of fullness.
- Vitamins and Minerals: Almonds are rich in vitamin E, magnesium, and calcium, supporting skin health and bone strength.

Overall Meal Enhancement

By incorporating either walnuts or almonds into the Fuyu Oat Porridge:

- Increased Nutrient Density: The addition of nuts boosts the overall nutrient content, providing essential fatty acids,
protein, vitamins, and minerals.
- Improved Satiety: The combination of healthy fats and protein from the nuts can help keep you fuller for longer.
- Flavor and Texture: Nuts add a satisfying crunch and enhance the flavor profile of the porridge.

In summary, serving Fuyu Oat Porridge with raw walnuts or sliced almonds makes for an even more nutritious meal
that supports heart health, digestive health, and overall well-being."


... but walking on water is not yet a known benefit.

Rod

[Amigoo]

(recipe suggested by Perplexity)

Black Soybeans with Bok Choy & Ginger

A healthy stir-fry that combines black soybeans with bok choy.

Ingredients:

15oz can black soybeans, drained (save liquid)
1 tbsp fresh ginger root, minced
2 tsp shoyu (soy sauce)
1 tbsp brown mustard
2 tsp sesame oil
4 cups bok choy, separated & chopped
1/2 cup green onions, thinly sliced

Directions:

In a saucepan, combine saved soybean liquid with ginger,
shoyu, mustard, and sesame oil. Bring to soft boil.

Add the scallions and white parts of bok choy;
cover and cook for about one minute.

Stir in bok choy greens and black soybeans;
cook uncovered until greens are tender (about 2 min.).

Rod

[Amigoo]

Re: https://www.yahoo.com/lifestyle/breakfa ... 00038.html
"Breakfast My 101-Year-Old Grandma Has Eaten Every Day for Decades"

A light, balanced breakfast (protein, fat, carbs) but her diet
for the rest of the day probably includes supporting nutrition.

Sardines on avocado on toasted Ezekiel 4:9 Flax bread
might be a grandpa favorite (with his breakfast beer and
a sliced Kumato on the side).

Rod

[Amigoo]

Seedy Cranberry Compote

Good for what ails you (they say).

Ingredients:

2 12oz pkgs fresh cranberries
2/3 cup water
2 lg tart red apples, chopped
15oz can cranberry sauce
1/3 cup cranberry seeds
1 tsp gelatine powder
1 tbsp lemon juice
1/4 tsp salt

Directions:

In large covered sauce pan, simmer cranberries
in water until softened; top with apples
and simmer to al dente in covered pan.

Stir in remaining ingredients, cover pan
and simmer until well heated.

Rod

[Amigoo]

Re: https://www.telegraph.co.uk/health-fitn ... -caffeine/
"What happens to your body when you take a sip of coffee"

"average half life of caffeine in the body is between 5 and 6 hours for healthy adults."

Interesting, pro-coffee information.

Rod

[Amigoo]

Sweet Seedy Tahini

Tasty (and nutritious) condiment, spread, or whatever.
Fresh orange slices complement this spread.

Ingredients:

16oz container sesame tahini
3/4 cup sesame seeds
2-3 tbsp honey
1/4 tsp salt

Directions:

Mix well and keep refrigerated.

Save excess oil from tahini,
then stir in later for desired thickness.
Also, include 1/3 cup cranberry seeds
to boost nutrition (especially fiber).

Then convert to Seedy Raspberry Tahini
Stir in 1 cup thawed/mashed frozen raspberries,
3 tsp red beet powder for crazy crimsom spread.

Rod

[Amigoo]

Re: https://dnyuz.com/2024/12/04/could-dark ... -diabetes/
"Could Dark Chocolate Reduce Your Risk of Diabetes?"

"Perhaps the people who consumed dark chocolate were healthier in other ways ... Maybe they exercised more,
followed a healthier diet or could more easily visit a doctor when they needed to."

Five one ounce servings per week is common advice.


Re: https://www.perplexity.ai/

Q: Why is dark chocolate healthy?

"Dark chocolate, particularly when it is high in cocoa content, offers several health benefits due to its rich composition of nutrients,
antioxidants, and other beneficial compounds. Here are some key reasons why dark chocolate can be considered healthy:

Antioxidants and Anti-Inflammatory Effects

Dark chocolate is loaded with antioxidants, including flavanols, flavan-3-ols, and polyphenols, which are more abundant
than in green tea or red wine. These antioxidants help neutralize free radicals, reduce oxidative stress, and have
anti-inflammatory effects, which can protect against cell damage and various diseases.

Heart Health

The flavanols in dark chocolate support the production of nitric oxide, which relaxes blood vessels, improves blood flow,
and lowers blood pressure. This can help prevent heart and blood vessel diseases, reduce the risk of blood clots,
and lower the overall risk of cardiovascular disease.

Cholesterol and Insulin Sensitivity

Dark chocolate has been shown to improve cholesterol levels by reducing oxidation-prone forms of LDL (bad) cholesterol
and increasing insulin sensitivity. This can help lower the risk of heart disease and diabetes.

Gut Health

Dark chocolate provides fuel for the growth of beneficial gut bacteria, increasing the diversity of the gut microbiome.
This can have positive effects on overall health, including mood enhancement through the gut-brain axis.

Brain Function and Mood

The flavanols in dark chocolate can improve blood flow to the brain, enhancing cognitive functions such as reaction time,
visual-spatial awareness, and memory. Additionally, dark chocolate has been associated with better mood and reduced
stress levels due to its effects on cortisol and the gut-brain axis.

Skin Protection

The antioxidants in dark chocolate can protect the skin from sun damage and improve overall skin health
by reducing the effects of UV rays.

Mineral Content

Dark chocolate is a good source of essential minerals such as iron, magnesium, copper, manganese, calcium,
potassium, and zinc, as well as vitamins A, B, E, and K.

Fiber Content

A 100-gram bar of dark chocolate with at least 70% cocoa content contains around 11 grams of fiber,
which is beneficial for gut health.

Important Considerations

- Cocoa Content: The health benefits are most pronounced in dark chocolate with at least 70% cocoa solids,
as it contains fewer additives and more beneficial compounds.
- Moderation: Due to its high calorie and fat content, dark chocolate should be consumed in moderation
to maximize health benefits while minimizing potential drawbacks.

In summary, dark chocolate's health benefits are largely attributed to its high content of flavanols, antioxidants,
and essential nutrients, which can positively impact heart health, gut health, brain function, and overall well-being."


Rod

[Amigoo]

Pumpkin Oat Flatbread

Chewy, pancake-like flatbread
(or eat like a hearty pancake).

Ingredients:

1/2 cup steel-cut oats, rinsed
1 1/2 cups water
1/2 15oz can pumpkin puree
1/3 cup egg whites
2 tbsp virgin olive oil
2 tbsp honey
1/4 tsp salt
2/3 cup coconut flour
1 cup diced almonds

Directions:

Pre-heat oven to 350F degrees;
cover baking sheet with parchment paper.

Simmer oats in water 15 min., then
stir in remaining ingredients as listed.

Spoon batter onto parchment paper
and spread to 1/2" thickness.

Bake 45 min., flip over onto a baking sheet,
carefully remove top paper and bake 20 min.

Cut into sections or roll with pizza cutter,
then allow to cool briefly before serving.


Rod