UB Cookin'

[Amigoo]

Half & Half Yogurt

Combine 1 cup Half & Half,
1/3 cup 0% Greek yogurt,
and whisk thoroughly.

Try on oatmeal, green banana,
fresh blueberries, or peaches;
upscale with raw walnuts.

Rod

[Amigoo]

Cornmeal Flatbread

Baked like a cornmeal pancake.

Ingredients:

1 1/3 cups enriched cornmeal
1 cup warmed milk
1/3 cup unbleached flour
1/3 cup golden flaxmeal
2 tsp baking powder
2 tbsp white sugar
1 tsp sea salt
2 xlg eggs, beaten
2 tbsp virgin olive oil

Directions:

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

In a medium bowl, stir cornmeal
into warmed milk; set aside.

In a large bowl, combine remaining
dry ingredients, stir in soaked cornmeal;
separately stir in eggs then olive oil.

Pour batter onto cookie sheet
and bake 35 min. (or until
light brown on top).

Rod

[Amigoo]

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

"Seafood shocker as 99% of US products comes back positive for toxic chemicals linked to cancer"

While this article is focused on West coast seafood (especially shrimp), toxic chemicals can be found in many foods
and from other sources. Apparently, quantity/frequency consumed is the more important variable. The following Q&A
suggests natural detoxification foods to complement reduced quantity/frequency of problematic foods:

(Perplexity) "Several foods in the human diet can help support the body's natural detoxification processes,
which may aid in removing microplastics often consumed with food and drinks:

- Cruciferous vegetables like broccoli, asparagus, and cauliflower increase the body's natural detoxification abilities.

- Leafy greens such as spinach and kale contain chlorophyll, which may have positive effects on detoxification.

- Citrus fruits, rich in antioxidants and vitamin C, can help flush toxins from the body.

- Garlic contains sulfur, which can help activate liver enzymes involved in detoxification.

- Ginger and turmeric have positive effects on digestion and possess anti-inflammatory properties.

- Green tea contains polyphenols with anti-inflammatory and antioxidant properties.

- Berries are rich in antioxidants and contain healthy vitamins that support detoxification.

- A fiber-rich diet, including grains like chia and flax, helps bowel movement and supports digestion,
which may aid in eliminating toxins.

- Staying hydrated is crucial to help your body flush out toxins.

While these foods can support the body's natural detoxification processes, it's important to note that
there is currently no proven method to completely remove microplastics from the human body.
The best approach is to limit exposure by reducing plastic consumption
and choosing plastic-free alternatives when possible."


Rod

[Amigoo]

Seedy Tahini
Good for what ails you (they say).

A spread, dip, or condiment.
Thicken with coconut flour;
try with fresh apple slices.

Combine ...
1 cup sesame tahini
4 tbsp ground flax seeds
3 tbsp chia seeds
1 tbsp honey
1/8 tsp salt

Keep refrigerated.

Rod

[Amigoo]

Chocolate Tahini

Great on toasted raisin bread!

Combine ...
1 2/3 cups sesame tahini
2 tbsp honey
3 tbsp 100% cacao powder
1 cup white sesame seeds
1/8 tsp salt

Keep refrigerated.

Rod

[Amigoo]

Seedy Red Apples

Mix 3 tart red apples (diced),
1 1/2 cups unsweetened applesauce,
1 tbsp lemon juice, 3 tbsp cranberry seeds,
then refrigerate.

Excellent served with sliced almonds
and fruit flavored herbal tea! To superscale,
include slice of warmed Cornmeal Flatbread*
and cool scoop of Ricotta Cloud:

Mix 8oz Ricotta Cheese,
8oz 0% Greek yogurt,
and 1 tbsp honey.

* Use cookie cutter and place Flatbread round
in bottom of bowl, top with Apples, then Cloud,
then sliced almonds.

Rod

[Amigoo]

Scrambled Tofu Loaf

Scrambled tofu and whipped eggs, baked as a loaf.
Serve with butter, olive oil or preferred cheese;
upscale with cherry tomatoes.

Good combo for protein using fewer eggs
and can be steamed in a double boiler;
nutrition synergy is better than all eggs!

Try with Tomato Saucy (recipe below) or Salsa A'pace:
https://board.1111angels.com/viewtopic. ... 51#p223451

Ingredients:

8oz firm tofu, finely chopped with pastry cutter
1/4 cup light oat bran
1 tbsp dried parsley
2 tbsp dried chives
1/2 tsp salt
3 xlg eggs, whipped*
1/2 cup half & half

* or 2 xlg eggs + 2 egg whites

Directions:

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

In a large bowl, chop tofu,
then stir in dry ingredients.

Combine eggs with half & half,
and mix with prepared tofu.

Let rest 5 min, stir briefly,
then pour into baking dish.
Cover with foil, bake 35 min.,
remove foil and bake 15 min.


Tomato Saucy

Ingredients:

6oz can tomato paste
1 can cold water
1 tbsp apple cider vinegar
2 tbsp unsweetened applesauce
1 1/2 tsp Italian Seasoning
1 tsp dried parsley
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp ground thyme
1/4 tsp ground cumin
1 tsp paprika
1/4 tsp salt

Directions:

Combine tomato paste with water and vinegar,
stir in remaining ingredients; refrigerate overnight
for flavors to blend; stir briefly before serving.


Rod

[Sandy]

Hi Rod,
That Scrambled Tofu Loaf recipe sounded good. I put it under casseroles. It is one of those tricky recipes and hard to determine the best place for it in the recipe index. Is that okay or do you think another place in the index would be better?
xxSandy


Casseroles is good! ... unless it goes better near a Tofurky recipe.
Hmmm ... Scrambled Tofurky now comes to mind.

Makes a good T-shirt or apron when baking this recipe:
"I'm the Kitchen Tofurky."

Rod

[Amigoo]

Good list of natural health foods:

Re: https://www.medicalmedium.com/medical-m ... ling-foods
"Medical Medium: Healing Foods"

Tip1: Avoid all the opportunities to buy stuff
and just learn about the healthy foods.

Tip2: To sample celery juice, cut 4 rinsed stalks
into small segments and blend with 5oz cold water.
Strain the juice for drinking and stir the fine fiber
into equal portion of Greek yogurt or applesauce
for later snackin' or whatever.

Tip3: To upscale Tip2:
include a peeled kiwi with the applesauce.

Rod

[Amigoo]

Saucy CAK

"Let them eat CAKe!" can refer to nutrition
that supports a healthy immune system.

Combine Celery fiber, Applesauce, and Kiwi to create a Walk-On-Water snack.
To upscale, serve with raw walnut pieces or sliced almonds.

(Perplexity) "Combining celery fiber (from juicing celery) with unsweetened applesauce
and mashed kiwi indeed creates a synergistic blend with enhanced nutritional benefits!
This combination offers a diverse range of nutrients and health-promoting compounds."

"Drink the celery juice within 24 hours if refrigerated." (use glass container with lid)
Also use the celery juice to thin mixture or create a smoothie.

No juicer? Try a blender:

6oz cold water
2 cups 1" celery pieces (about 4 long stalks)
3/4 cup cold unsweetened applesauce
1 med. kiwi, peeled & cut

Add water to blender, turn on, slowly add
celery pieces; blend 1-2 min., then pour
into strainer to remove celery juice
(refrigerate for a later drink).

Add applesauce to blender, kiwi pieces,
and celery fiber. Blend 1-2 minutes,
pour into glass container with lid,
and refrigerate.


Rod

[Amigoo]

Green Banana WOW

(Perplexity) "The combination of green banana flour, probiotics (capsule), and plain yogurt can create a powerful synbiotic effect,
offering greater benefits for gut health, microbiome diversity, and digestive well-being than consuming these components separately."

This know-it-all AI responded with "synbiotic" when I asked "symbiotic" ('synbiotic' is technically correct for this food combination):

"The terms 'synbiotic' and 'symbiotic' are distinct and should not be used interchangeably in the context of gut health and nutrition. A synbiotic
is 'a mixture comprising live microorganisms and substrate(s) selectively utilized by host microorganisms that confers a health benefit on the host'.

This term specifically refers to a combination of probiotics (beneficial live microorganisms) and prebiotics
(substrates that feed beneficial bacteria) in a single product)."

Tips: 1. Sliced green banana and plain yogurt have similar benefit.
2. A robust microbiome helps prevent disease and recover from disease.


(Perplexity) "Sprinkling cinnamon on this combination can enhance the overall health benefits
without diminishing the probiotic or prebiotic effects."

Who knew?! It's a new WOW recipe! (Walk-On-Water)
"Green Banana WOW" comes to mind! (but "Nana WOW" has potential)

Mae West's version (re: green smiley emoji):
"Is that a green banana or are you REALLY glad to see me?"


Rod

[Amigoo]

Salsa A'pace (brand not mentioned)

Mild salsa akin to Southwestern Ketchup.
Add cayenne pepper for more heat.

Combine ...
16oz jar chunky mild salsa
6oz can tomato paste
2 6oz cans water
1 tbsp dried cilantro
1/2 tsp garlic granules

Keep refrigerated.

Rod

[Sandy]

Rod,

Thanks for the list of good healthy foods post. I found it very helpful. I visited the Medical medium website and found some great recipes there too.
Also, do you have a juicer? We had one in Australia and it was so helpful. ( had to let it go when I moved back to the US. )
I could use some advice on juicers. I want to get one because it will be helpful for the health of my family.
I do appreciate what you wrote on how to get the celery juice with a blender and strainer.
xxSandy

[Amigoo]

Almond D'Nile (the king's hearty WOW)

(alludes to the tea; substitutes virgin olive oil
for any "denied" almond oil)

Combine 16oz jar almonds-only butter,
1/3 cup flaxseed meal, and pinch of salt.
Thin as desired with virgin olive oil.

Serve on toasted slice of Ezekiel 4:9 Raisin Bread;
accompany with Republic of Tea "Egyptian Hibiscus".
(brands mentioned for ingredients reference)


Cranberry D'Nile (the queen's fruity WOW)

(alludes to the tea with extra sugar denied)

Ingredients:

1 1/2 cups frozen cranberries
2 cups simmering water
1/3 cup dark chia seeds
2 tbsp fresh lemon juice
2/3 cup raw sunflower seeds
1/3 cup dried red pepper flakes
1 1/2 cups diced tart red apples
1 1/2 cups mashed frozen raspberries

Directions:

In large sauce pan, simmer cranberries until soft,
remove from heat, gently mash with potato masher,
stir in remaining ingredients except apple and raspberries.

Cover pan and allow chia seeds to hydrate one hour.

Stir in diced apple and mashed frozen raspberries,
refrigerate several hours, then stir briefly.

Serve with Republic of Tea "Egyptian Hibiscus".
(brand mentioned for ingredient reference)


Ricotta D'Nile to accompany recipes:

Combine equal portions of ricotta cheese
and 2% plain Greek yogurt; stir in preferred
sweetener if denied in the chamber.


Rod

[Amigoo]

Chocolate Ricotta

Combine equal portions of ricotta cheese
and 2% plain Greek yogurt, then stir in
3 tbsp 100% cacao powder for
2 cups of ricotta mixture.

If desired, include preferred sweetener
and/or flavor enhancer.

Tip: The ricotta and yogurt mixture alone
is a versatile protein source.

Rod

[Amigoo]

Re: https://www.infowars.com/posts/dr-rober ... ccine-push
"High-Level Discussions of Bird Flu mRNA Vaccine Push"

The continuing controversies about new flu types and their causes/cures reminds that
natural human defense (immune system and its microbiome) needs better attention
... lest the human causes/cures remain problematic for whatever reasons.


Q: How effective is a robust microbiome in defending against various flu viruses?
What maintains a robust microbiome?

(Perplexity) "A robust microbiome plays a significant role in defending against various flu viruses. The gut microbiome has been shown to enhance host resistance to viral infections, including influenza, through several mechanisms:

- Stimulation of antiviral immunity: A healthy gut microbiome promotes the production of type I interferons, which are crucial for innate antiviral immune responses. This priming of the immune system helps establish an antiviral state in the body.

- Enhancement of mucosal barrier function: Beneficial bacteria in the gut contribute to the production of mucins, which form a physical barrier against invasive pathogens, including viruses.

- Production of antiviral compounds: Some bacteria in the microbiome produce antimicrobial peptides and bacteriocins that have virucidal properties.

- Modulation of immune cell function: Probiotics can stimulate the activity of natural killer cells and enhance the production of antiviral immunoglobulins, both of which are important for fighting viral infections.

- Regulation of the gut-lung axis: Recent studies have found that regulating the gut microbiota can promote immune effects against influenza A virus via the gut-lung axis.

To maintain a robust microbiome, several factors are important:

- Diverse, fiber-rich diet: Consuming a variety of plant-based foods high in fiber supports a diverse microbiome. Foods rich in prebiotic fibers, such as garlic, onions, asparagus, bananas, and whole grains, are particularly beneficial.

- Probiotic foods: Including fermented foods like yogurt, kefir, kimchi, and sauerkraut in the diet can introduce beneficial live microorganisms.

- Limited processed foods: A diet high in sugar and saturated fats tends to favor less beneficial microorganisms.

- Avoiding unnecessary antibiotics: While sometimes necessary, antibiotics can disrupt the microbiome balance.

- Reducing exposure to environmental toxins: Chemicals like alcohol, tobacco smoke, and pollutants can negatively impact the microbiome.

- Regular physical activity and stress management: These lifestyle factors can positively influence the gut microbiome composition.

By maintaining a healthy microbiome through these practices, individuals may enhance their body's ability to defend against flu viruses and other respiratory infections."


Q: What are the plant-based foods high in fiber that support a diverse microbiome?

(P) "Plant-based foods high in fiber that support a diverse microbiome include:

- Legumes: Lentils (16g fiber per cup), black beans (15g fiber per cup), and chickpeas (10.6g fiber per cup) are excellent sources of fiber.

- Whole grains: Barley (17g fiber per cup), quinoa (5.2g fiber per cup), and oats (8g fiber per cup) provide significant amounts of fiber.

- Fruits: Raspberries (8g fiber per cup), apples (4g fiber per small apple), and avocados (10g fiber per cup) are fiber-rich options.

- Vegetables: Artichokes (10g fiber per artichoke), broccoli (2.4g fiber per cup), and Brussels sprouts (3.3g fiber per cup) contribute to fiber intake.

- Nuts and seeds: Chia seeds (9.75g fiber per ounce), almonds (4g fiber per 3 tablespoons), and flaxseeds (11g fiber per half-cup) are high in fiber.

These diverse plant-based foods not only provide fiber but also offer a range of nutrients and prebiotics that support a healthy and diverse microbiome. Incorporating a variety of these foods into your diet can help maintain gut health and overall well-being."


Q: What teas help support a diverse microbiome?

(P) "Several types of tea have been shown to support a diverse microbiome:

- Green Tea: Consumption of up to 1000 mL daily (4-5 cups) has been associated with improved colonic bacterial profiles, including increased Bifidobacteria. Green tea can stimulate the growth of beneficial bacteria species and inhibit the growth of pathogenic ones.

- Black Tea: Emerging evidence suggests black tea may have similar beneficial effects on gut microbiota as green tea.

- Oolong Tea: Studies have shown that oolong tea consumption can improve Bacteroidetes levels and reduce Firmicutes in animal models, suggesting prebiotic effects. Recent research also indicates that oolong tea intervention can restore intestinal flora richness.

- Pu-erh Tea: Animal studies have shown that Pu-erh tea ingestion can improve markers of metabolic syndrome, possibly mediated by remodeling of gut microbiota.

- Fuzhuan Tea: Consumption of Fuzhuan tea has been linked to increased diversity of microbiota in animal studies, including a threefold rise in Lactobacillus species.

These teas generally work by either stimulating the growth of beneficial bacteria or inhibiting the growth of harmful ones. The polyphenols and other antioxidants in tea act as prebiotics, nourishing beneficial bacteria strains in the gut. Regular consumption of these teas, especially green tea or more than three cups of tea per day, may positively affect gut microbiome diversity and the abundance of certain beneficial bacteria."


(P) "To maximize resistant starch in soups or other dishes:

- Cook starchy ingredients separately.
- Cool them in the refrigerator for at least 24 hours.
- Add the cooled ingredients to the hot dish just before serving, minimizing reheating time.

This method allows for the formation of resistant starch during cooling while limiting its breakdown during reheating.
The brief exposure to heat when adding to hot soup should maintain most of the resistant starch benefits."

Tip: Canned beans are already cooked and need only reheating.

Rod

[Amigoo]

Triple Red Chill

Consumed cold but heat if desired.

Ingredients:

med. head red cabbage, chopped
1 cup water
1 tbsp caraway seeds
2 med. red onions chopped
15oz can beets + juice
1/3 cup apple cider vinegar
1 tbsp red beet powder

Directions:

Fill large sauce pan with cabbage,
rinse, then add 1 cup water.

Sprinkle on caraway seeds,
then spread on chopped onions.
Cover pan and simmer until
onions are soft (about 30 min.).

Drain beets into small bowl,
add 1/3 cup apple cider vinegar,
then stir in red beet powder.

Cut beets, save in another small bowl,
then drench in apple cider vinegar;
cover bowl and refrigerate.

When cabbage is cooked,
allow to cool, then stir in
beet juice mixture. Refrigerate
in covered container.

Serve with cooled beets. To upscale,
top with scoop of Greek yogurt,
sprinkle on raw sunflower seeds.

Rod

[Amigoo]

Coconut Muffin Tops (makes 9)

Impromptu reason to heat the oven
on a windy, 15F degree morning.
A Proof of Concept keeper.

Ingredients:

1 cup light oat bran
1/2 cup coconut flour
1/3 cup dried coconut
1/2 cup unbleached flour
1 1/2 tsp baking powder
1/4 tsp salt
1 1/3 cups warm milk
1 xlg egg + 2 whites, whipped
1 1/2 tbsp honey
1 tbsp virgin olive oil

Directions:

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

In a large bowl, combine dry ingredients;
quickly stir in milk, then honey, then eggs,
then olive oil.

Spoon onto cookie sheet
and bake 35 min.

Rod

[Amigoo]

Crumbled Cacao

Good contrast to smooth vanilla ice cream
(or however inspired or tempted).

Place plastic wrap on small tray,
cover tray with sliced almonds,
drizzle on melted cacao bars*,
sprinkle on sliced almonds,
cover with plastic wrap,
refrigerate overnight.

Break into small pieces
and keep refrigerated.

* two 3.17oz 86% cacao bars

Rod

[Amigoo]

Today's inspiration ...

When we're 50, we're "over the hill", now needing
good nutrition to maintain our health. Younger bodies
tolerate poor quality nutrition, but not for long

While "survival nutrition" helps short-term survival,
without good and balanced nutrition, that survival
has an unwanted expiration date.

Rod

[Amigoo]

Ezekiel Tortilla Dip

Developed for Ezekiel 4:9 Tortillas.
Complements hearty tortillas, flatbread,
multigrain bread, chips & crackers.

Ingredients:

15oz can low-salt refried beans
16oz jar chunky mild salsa
1 1/2 tbsp dried cilantro
1 tbsp chilli powder
1/2 tsp garlic granules
1 tbsp virgin olive oil
1 tbsp lime juice (optional)
2/3 cup diced sweet onion
1 cup diced celery tops

Directions:

Combine and refrigerate.

Rod

[Amigoo]

Oat Bran Patties (makes 6)

A veggie burger - accompany with sauce,
cheese, and/or sautéed veggies.

Ingredients:

1 cup light oat bran
1/2 cup hot water
1 tbsp Italian Seasoning
1/2 tsp garlic granules
1 tbsp dried parsley
3/4 tsp salt
2 tbsp virgin olive oil
1 cup mashed firm tofu
2/3 cup diced sweet onion

Directions:

Mix oat bran and water,
let rest 5 min., stir in
dry ingredients, then oil,
then mashed tofu.

Refrigerate several hours,
then fold in diced onion
and form into patties.

Cover with plastic wrap to refrigerate
or lightly brush with oil, then quickly fry
in non-stick pan (carefully turn over).

Rod

[Amigoo]

Oat Bran Panquicks (makes 4)

Serve with butter, syrup and/or applesauce;
upscale with raw walnuts or sliced almonds
(or include sunflower seeds in the batter).

Ingredients:

2/3 cup light oat bran
1/2 cup cold water
1/3 cup natural applesauce
1/4 cup desiccated coconut
1 tbsp virgin olive oil
1/4 tsp salt

Directions:

Lightly oil and pre-heat
large non-stick frying pan.

Vigorously mix ingredients,
then spoon into frying pan
and press down to flatten.

Turn over as pancakes.

Rod

[Amigoo]

EZ Red Cabbage Kraut

Serve hot, cold or Goldilocks.

To upscale, top with plain Greek yogurt
and sprinkle on sunflower seeds.

Ingredients:

med. head red cabbage, chopped
1 1/2 cups water
1 tbsp caraway seeds
1 tbsp red beet powder (optional)
1/3 cup apple cider vinegar
1/2 tsp salt

Directions:

In a large pot, simmer cabbage
with water and caraway seeds
until cooked (about 25 min.).

Stir beet powder, salt into vinegar,
then stir into cooked cabbage.

Rod

[Amigoo]

Whipped Cottage Cheese

Super yum! Nutritious! With fiber!

Ingredients:

16oz container low-fat cottage cheese
1/3 cup half & half
1 tbsp honey
1/4-1/3 cup cranberry seeds
1 cup crushed frozen raspberries

Directions:

Use hand blender to whip cottage cheese
and half & half until smooth; then stir in
honey, then cranberry seeds,
then frozen raspberries.

Keep refrigerated.

Rod