UB Cookin'

[Amigoo]

Coconut Kefir Sauce

Tart 'n creamy accompaniment for sweet fruit,
pancakes, waffles or even steamed veggies

Whip 2 cups 1% plain kefir, 8oz pkg cream cheese,
and 1/2 cup dried, unsweetened, finely shredded coconut,
then refrigerate until used.

Upscale by serving over wild bluebrries,
then topped with sliced almonds.


Coconut Kefir Elixir

Walk-On-Water nutrition, especially for the human microbiome,
the ultimate foundation of good health

Combine 1 qt 1% plain kefir, 2/3 cup dried finely shredded coconut, 1/3 cup chia seeds.
To upscale, spoon over frozen blueberries and top with sliced almonds.
To superscale, accompany with preferred probiotic capsule.

Shredded coconut provides minimal saturated fat per serving
while this coconut provides impressive soluble fiber ...
not to mention the impressive fiber in chia seeds.


Rod

[Amigoo]

Prunetastic
(brand mentioned for ingredients reference)

Nutritional, crunchy snack concept
for serious Get Up & Go energy.
Complements dried prunes.

Combine 10oz jar Nutastic*,
1 cup brown sesame seeds (unshelled),
1/3 cup dried, unsweetened, shredded coconut.
Keep refrigerated.

* Dollar Tree's "Hazlenut Spread", $1.25
Include crisp apple slices to upscale.

Rod

[Amigoo]

Since healthy foods existed long before expensive health supplements, this question created a good list of such healthy foods.
Rarely mentioned in typical pro-health advice are all the foods/drinks that reduce the benefit of healthy foods. And this hints that
those who have health complaints, despite "good diet", should consider ALL the foods/drinks consumed.

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

Q: What foods as daily diet provide similar benefit as daily ginkgo biloba?

"While ginkgo biloba has unique properties, several foods can provide similar benefits to daily ginkgo biloba supplementation, particularly in terms of improving circulation, cognitive function, and antioxidant intake. Here are some foods to consider incorporating into your daily diet:

Leafy greens: Spinach, kale, and other dark leafy greens are rich in antioxidants and nutrients that support brain health and circulation.

Colorful fruits and vegetables: Foods with vibrant colors like berries, beets, and citrus fruits contain high levels of bioflavonoids, which can help improve circulation and vein health.

Dark chocolate: Contains flavonoids that may improve blood flow and cognitive function.

Avocados: Rich in healthy fats and nutrients that support brain health and circulation.

Beets: High in nitrates, which can improve blood flow and potentially enhance cognitive performance.

Fatty fish: Salmon and other fatty fish are rich in omega-3 fatty acids, which support brain health and circulation.

Nuts and seeds: Walnuts, almonds, and flaxseeds are high in antioxidants and healthy fats that benefit overall health.

Eggs: Contain nutrients that support brain health and energy levels.

Fermented foods: Yogurt, kimchi, and other fermented foods support gut health, which can indirectly benefit overall well-being.

Green tea: Rich in antioxidants and may improve cognitive function.

While these foods can provide many of the benefits associated with ginkgo biloba, it's important to note that they won't replicate its effects exactly. Ginkgo biloba has unique compounds that are not found in common foods. However, incorporating a variety of these nutrient-rich foods into your daily diet can support overall health, improve circulation, and potentially enhance cognitive function. Remember that a balanced, varied diet is key to obtaining a wide range of beneficial nutrients. If you're considering taking ginkgo biloba supplements, it's always best to consult with a healthcare professional first, especially if you have any existing health conditions or are taking medications.

Remember that a balanced, varied diet is key to obtaining a wide range of beneficial nutrients. If you're considering taking ginkgo biloba supplements, it's always best to consult with a healthcare professional first, especially if you have any existing health conditions or are taking medications."

Rod

[Sandy]

Thank you Rod for providing such great information on alternates to Ginko. I have been incorporating some of them already but I know I can eat better by leaving out or limiting the unnamed "things" you speak of below...

Since healthy foods existed long before expensive health supplements, this question created a good list of such healthy foods.
Rarely mentioned in typical pro-health advice are all the foods/drinks that reduce the benefit of healthy foods. And this hints that
those who have health complaints, despite "good diet", should consider ALL the foods/drinks consumed.

xxSandy

[Amigoo]

Re: https://board.1111angels.com/viewtopic.php?t=29514
"About Vitamin C and Covid-19."

Although recommended as supplement in this old Message from Celestial Teachers,
today's message would communicate that maintaining a good supply of vitamin C
DAILY from natural foods is the better prevention of serious illness.
When to start this diet? Yesterday, was best!

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

Q: What are the best dietary sources of vitamin C for boosting immunity?

"Based on the search results, some of the best dietary sources of vitamin C for boosting immunity include:

Citrus fruits like oranges, grapefruits, lemons, and kiwis; Berries, especially blackcurrants and strawberries;
Bell peppers, particularly red peppers; Cruciferous vegetables like broccoli, Brussels sprouts, cabbage, and cauliflower;
Tropical fruits such as guava and papaya; Leafy green vegetables, Tomatoes, White potatoes.

Some key points about getting vitamin C from food sources:

- Raw fruits and vegetables generally contain more vitamin C than cooked ones, as vitamin C is sensitive to heat.
- Guava is an exceptional source, with one fruit providing about 200% of the daily recommended vitamin C intake.
- A medium red bell pepper contains over 150% of the daily recommended vitamin C intake.
- Just one medium orange or grapefruit can fulfill your daily required dose of vitamin C.
- One cup of strawberries provides almost 150% of the daily recommended intake.

To maximize vitamin C intake for immunity, it's best to consume a variety of these fruits and vegetables raw or minimally cooked.
Including vitamin C-rich foods in your daily diet can help support your immune system and overall health. Remember that vitamin C
is water-soluble, so your body doesn't store it and needs a regular supply from your diet."

Rod

[Amigoo]

Re: https://www.healthline.com/health/food- ... une-system
"15 Foods That Boost the Immune System"

Good summary of foods that boost immune system, with reminder that
nutrients from natural foods are better than supplements and that daily
consumption of these builds immunity that helps limit infection.

Rod

[Sandy]

Thanks again Rod,

The vitamin C reminder is a great one. Yesterday I made Mom and I a fresh mandarin salad and I can probably incorporate some vit C daily with the power greens we eat.
I wanted to thank you too for the kefir recipe. I noticed that my sister drinks kefir and it might be something she will be interested in. I'm not sure she can have coconut though as she has problems with diverticulitis. Is there something else that could be substituted for the coconut and still complement the recipe? Well, regardless...I am interested in it and it might be a way to get kefir into me. LOL

xxSandy

[Amigoo]

Perplexity agrees that this combo, often mentioned in online recipes,
is a super healthy culinary option (and gives satisfying texture to yogurt):

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

Q: Is half 1% plain yogurt and half lowfat cultured cottage cheese a healthy mixture?

Mixing half 1% plain yogurt and half lowfat cultured cottage cheese can indeed be a healthy and nutritious combination. Here's why:

High protein content: Both yogurt and cottage cheese are excellent sources of protein, which is essential for muscle maintenance, tissue repair, and overall bodily functions.

Probiotics: Both foods contain beneficial bacteria that support gut health and digestion. Yogurt is well-known for its probiotic content, while cultured cottage cheese also provides these beneficial microorganisms.

Low in fat: Using 1% yogurt and lowfat cottage cheese keeps the fat content relatively low while still providing some healthy fats necessary for nutrient absorption and hormone production.

Rich in calcium: Both dairy products are excellent sources of calcium, which is crucial for bone health and various bodily functions.

Versatility: This mixture can be used as a base for both sweet and savory dishes, making it a flexible option for various meals and snacks.

Satiety: The combination of protein and fat in this mixture can help keep you feeling full and satisfied, potentially aiding in weight management.

Additional nutrients: Both foods provide essential vitamins and minerals such as vitamin B12, phosphorus, and potassium.

This combination offers a balanced nutritional profile with a good mix of protein, probiotics, and essential nutrients while keeping fat and calorie content relatively low. It's a versatile and healthy option that can be incorporated into various meals or enjoyed on its own as a snack."


Use hand blender to whip mixture into spoonable cream cheese, then
upscale to sweet or savory as desired (try dried parsley, then complementary
herbs and spices). Keep in mind that both ingredients are cultured.

Rod

[Amigoo]

Re: https://thecrookedcarrot.com/jicama-apple-salad/
Try the "Jicama Apple Salad"

Fresh cilantro and organic apples (especially the peel)
are also detoxification foods (and other foods have pectin).

Ingredients for a cold salad:

3 cups julienned jicama
1 lg apple, julienned
1/2 cup cilantro, chopped
2 tbsp fresh lime juice
1 tbsp virgin olive oil
salt to taste

Try with al dente asparagus,
top with shredded carrot.

Rod

[Amigoo]

Chlorella Sauce

Combine 3 cups natural applesauce
with 1/2 tsp vitamin C crystals
and 1 tbsp chlorella powder.
Keep refrigerated.

See also: https://www.healthline.com/nutrition/be ... -chlorella
"9 Impressive Health Benefits of Chlorella"

Rod

[Amigoo]

Re: https://www.thespruceeats.com/homemade- ... pe-4117851
"Homemade Yogurt Cheese"

Ingredients: Plain yogurt

Drain excess whey for cream cheese texture.
Include preferred herbs and spices to upscale
(even chopped nuts or seeds).


The first test of Cranberry Super Spread
(super protein and fiber in this lowfat yogurt cheese)

Place basket style coffee filter in strainer,
place strainer in bowl, spoon in 16oz container
2% plain Greek Yogurt, cover with plastic wrap
and let drain 24 hrs. in refrigerator.

Heat 1 cup water to simmering,
stir in 1/3 cup cranberry seeds,
then pour into tea strainer to
separate soaked seeds.

Let firm yogurt fall from coffee filter
into large bowl, stir in soaked seeds
and 1/2 tsp vitamin C crystals.
Cover bowl and refrigerate.

The first serving ...

Serve with fresh strawberries
and multigrain seedy bread.

To create a seedy slurry (for topping or whatever),
stir 1 cup cranberry seeds into 1 cup simmering juice
(try pure cranberry or pomegranate), then let cool
before refrigeration.

Rod

[Amigoo]

Few people know this because of typical product advertising ...

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

Q: Is commercial kefir fermented milk or pasteurized milk with probiotics added?

"Commercial kefir is typically made from pasteurized milk with probiotics added, rather than being fermented from raw milk. Here are the key points:

Most commercial kefir starts with pasteurized milk. The milk is pasteurized before the fermentation process begins to eliminate potential harmful bacteria. After pasteurization, specific probiotic cultures are added to ferment the milk. These typically include lactic acid bacteria and yeasts.

While commercial kefir does contain beneficial probiotics, it generally has fewer strains and a lower probiotic count compared to traditional kefir made with kefir grains. Traditional homemade kefir using kefir grains tends to have a more diverse and abundant probiotic profile. Kefir grains contain around 60 unique species of probiotics.

Some artisanal or small-scale producers may use raw milk to make kefir, but this is less common for commercial products due to regulations and safety concerns. Commercial kefir is still a fermented milk product, but the fermentation process is more controlled and standardized compared to traditional methods using kefir grains.

In summary, most commercial kefir is made from pasteurized milk that is then fermented with added probiotic cultures, rather than being fermented directly from raw milk using traditional kefir grains. This process allows for more consistent production and meets food safety regulations, but may result in a product with a less diverse probiotic profile compared to traditional homemade kefir."

Rod

[Sandy]

Hi Rod,

You are not going to believe this, but I actually have all the ingredients and equipment to make Homemade Yogurt Cheese. Life is good!
Do you think if I sweetened it it could also be a good substitute for the cream cheese in Cheese cake?

Thank you...it's just what I needed.

Which of the kefir options would you prefer ...the homemade with raw milk and kefir grains or the one using pasteurized milk. I think my mom would probably like it as she loves buttermilk, but safety would probably call for using pasteurized kefir. The diet can be rather tricky with someone who is my mom's age.

xxSandy

[Amigoo]

Sandy,

I'm compromising with store-bought, quality kefir -
raw milk is not available and fermentation takes time.
To upscale, accompany with a probiotic capsule.

Kefir's tartness makes sweetening difficult,
but fruit concentrate seems complementary
(try cranberry, cherry, or pomegranate).

Rod

[Sandy]

Thanks Rod!
I think as an activity for mom we might make some yogurt cheese today. She loves cheese and crackers.
xxSandy

[Amigoo]

Blackberry Kefir Keeper

A Walk-On-Water (WOW) recipe (they say).

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

Q: What is the nutritional synergy of 3/4 cup serving of this mixture when served with 1/2 cup blackberries:
1 quart 1% plain kefir, 1/2 cup dark chia seeds, 1/3 rounded cup dried unsweetened coconut.

"To analyze the nutritional synergy of this mixture, let's break down the components and their nutritional contributions:

1 quart (4 cups) 1% plain kefir: Kefir is an excellent source of probiotics, protein, calcium, and various vitamins and minerals.
It provides a good base for the smoothie, offering gut health benefits and essential nutrients.

1/2 cup dark chia seeds: Chia seeds are rich in omega-3 fatty acids, fiber, protein, antioxidants, and minerals
like calcium, magnesium, and phosphorus. They add a significant nutritional boost to the mixture.

1/3 rounded cup dried unsweetened coconut: Coconut provides healthy fats, fiber, and minerals
such as manganese, copper, and selenium.

1/2 cup blackberries: Blackberries are low in calories but high in fiber, vitamin C, vitamin K, and antioxidants.
A 1/2 cup serving (about 72g) of blackberries contains approximately:

Calories: 31, Carbohydrates: 6.92g, Fiber: 4g, Protein: 1g
Vitamin C: 15.1mg (17% of Daily Value)
Vitamin K: 14.3μg (12% of Daily Value)

The nutritional synergy of this mixture is quite impressive:

Probiotics and Fiber: The probiotics from kefir combined with the fiber from chia seeds, coconut,
and blackberries create a powerful combination for gut health and digestion.

Protein: Kefir and chia seeds both contribute protein, making this a satisfying and nutritious mixture.

Healthy Fats: Chia seeds and coconut provide omega-3 fatty acids and medium-chain triglycerides,
which can support heart health and provide sustained energy.

Antioxidants: Blackberries are rich in antioxidants, which work synergistically with the other ingredients
to support overall health and reduce oxidative stress.

Vitamins and Minerals: The combination provides a wide array of vitamins and minerals, including calcium,
magnesium, phosphorus, vitamin C, and vitamin K.

Blood Sugar Regulation: The fiber from chia seeds, coconut, and blackberries, combined with the protein
from kefir and chia, can help stabilize blood sugar levels.

Satiety: The protein, healthy fats, and fiber content make this mixture very filling, which can aid in weight management.

This nutrient-dense mixture offers a balanced combination of macronutrients and micronutrients,
supporting various aspects of health including digestive health, heart health, bone health, and potentially
aiding in weight management. The probiotics from kefir may also enhance the absorption of nutrients
from the other ingredients, further increasing the overall nutritional value of the mixture."

Rod

[Sandy]

Wow...Rod,
Just this morning I was contemplating as to how I could lose weight, feel full, and maximize nutrition. This smoothie sounds wonderful!

Thank you for taking the time to research good nutrition and share what you discover with us.
I may take another look at kefir. (I absolutely love blueberries and blackberries.)

xxSandy

[Amigoo]

Speaking of smoothies ...

Red Beet Kefir

Combine 1 cup 1% plain kefir
with 1/3 cup pure pomegranate juice
and 1 rounded tsp red beet powder.
Upscale with fresh strawberries.

Rod

[Amigoo]

Cranberry Sedition
(from "Cranberry's Edition")

Inciteful cranberry seeded fruit spread
with good fiber, flavor and antioxidants.
Also try with less sugar fruit spread.

Ingredients:

17oz jar raspberry fruit spread
2/3 cup cranberry seeds, soaked
1/2 cup red bell pepper flakes, soaked

Directions:

Soak cranberry seeds and pepper flakes
in 1 1/4 cups just simmered water 3 min.,
drain, stir into raspberry fruit spread,
and refrigerate overnight.

Rod

[Sandy]

Thank you, Rod.
Both the Red Beet Kefir smoothie and Cranberry Sedition are keepers.
xSandy

[Amigoo]

Cranberry Sedition Lite

Inciteful cranberry seeded fruit spread
with good fiber, flavor and antioxidants
... and no added sugar!

Ingredients:

12oz pkg frozen raspberries, thawed
15oz can pears in juice, drained
1/3 rounded cup cranberry seeds
2/3 cup raspberry fruit spread (optional)
1/2 tsp vitamin C crystals (optional)

Directions:

Blend cold raspberries and pears until smooth.
Stir in remaining ingredients and refrigerate.

For spicy, include 1/2 cup red bell pepper flakes,
soaked in hot water several minutes then drained.

Rod

[Sandy]

Thanks, Rod... Mom and I shall enjoy your latest recipe.
xxSandy

[Amigoo]

Re: https://cookieandkate.com/edamame-hummus-recipe/
"Edamame Hummus"

Ingredients:

1/3 cup sesame tahini
1/3 cup lemon juice (about 2-3 lemons)
3 tbsp virgin olive oil, plus more for garnish
1 med. clove garlic, roughly chopped
1 tsp sea salt
1/2 cup fresh cilantro leaves, plus more for garnish
1 1/2 cups shelled edamame, defrosted if frozen*
2-4 tbsp water, as necessary
sesame seeds for garnish (optional)

* stir into boiling water 3-4 min.
(or according to pkg instructions)

Or combine ingredients except edamame,
simmer briefly, then pour over edamame as sauce.
Optional: Include steamed onions, mushrooms,
and/or asparagus.


Simply Edamame

To simplify, simmer 1 lg sweet onion (chopped),
and 1 lg bunch asparagus (chopped) to al dente.
Stir in 1/2 tsp each salt, ginger, and garlic,
2 tbsp each virgin olive oil and lemon juice,
then 12oz pkg frozen edamame, cooked.

Garnish with diced fresh parsley
and/or fresh chives. To upscale,
accompany with fresh papaya.


Rod

[Amigoo]

Re: https://www.yahoo.com/lifestyle/im-67-i ... 00626.html
" 'I'm 67 and I've Never Been Healthier - Here's What I Eat For Breakfast"

Eating same breakfast breaks nutrition rule of "variety is best",
but this article includes good tips for blood sugar control:

"prioritize vegetables, protein, healthy fats and fiber"

"minimize grains, sugar and ultra-processed foods"

"don't spike insulin" (with carbs in a meal or snack)

"don't eat after 5:30 p.m." (for 12 hr bedtime fast)

However, 15% or less of diet can be less restrictive
yet maintain good health, especially if exercising frequently
... according to those with this lifestyle.

Rod

[Amigoo]

Tofu Salmon Loaf (first test)

Prepared, chilled, sliced then frozen
for later servings, thawed or fried
briefly in virgin olive oil.

Ingredients: (pre-chill tofu and salmon)

14oz container firm tofu, drained
14oz can salmon, drained & cleaned
1 tsp lemon powder or 1 tbsp juice
3 tbsp fish oil
1/2 tsp sea salt
2 tbsp dill weed
1/2 tsp garlic granules
2 1/2 tbsp dried chives
1/2 cup light oat bran
1 med, sweet onion, diced

Directions:

Use dough cutter to dice drained tofu,
then separately dice cleaned salmon.

Combine tofu with remaining ingredients,
stirring well each time, then fold in salmon.

Lightly oil 8" x 8" baking dish, then press
tofu/salmon mixture into dish, cover with
plastic wrap or dish cover and refrigerate.

When well chilled, slice into servings
and/or separate with spatula then
re-cover and freeze.

Rod