UB Cookin'

[Sandy]

Rod,
Have you ever heard of Mulberry leaf powder? It is supposed to help lower blood sugar and reduce LDL cholesterol.
xxSandy

[Amigoo]

Thanks for the tip, Sandy!

I had not heard of mulberry leaf powder but see online that it's widely available.
This powder seems to be one of many herbal supplements that have some
evidence of efficacy for blood sugar control but not yet enough to be
recommended with certainty by medical experts.

I then became interested in mulberries (more fruit sugar).
However, most diabetes nutritionists still maintain that
reducing food carbs is the better way to control blood sugar!

Re: https://www.healthline.com/nutrition/fo ... lood-sugar
"17 Foods to Lower Your Blood Sugar"

"a review of 25 controlled studies* found that eating whole flaxseed
led to significant improvements in blood sugar regulation."
* https://pubmed.ncbi.nlm.nih.gov/29228348/

Say what Whole flaxseed doesn't digest as easily
as ground flaxseed according to many nutritionists
Maybe whole flaxseed (soluble fiber) slows digestion
of the carbs in a meal.

Of course, more research was then inspired ...
Re: https://www.rupahealth.com/post/flaxsee ... -your-diet
"Flaxseed for Diabetes: Exploring the Benefits"

Now, ground flaxseed seems a good topping
for nut-inclusive ice cream! Buttered Pecan
Sprinkled with mulberry leaf powder?

Rod

[Amigoo]

PB Flax & T

Peanut butter upscaled with
more flavor depth and nutrition.

Ingredients:

16oz jar peanuts-only butter
1/3 cup flax seed meal
1/4 cup sesame tahini
virgin olive oil

Directions:

Discard excess peanut oil, replace with olive oil,
then stir in remaining ingredients, adding more
olive oil to create preferred spreading.
Keep refrigerated.

Purchase peanut butter with oil on top
to substitute virgin olive oil for peanut oil
(then add more olive oil as needed).
For sweetness, add a bit of honey.

Rod

[Amigoo]

Re: https://www.cnn.com/2023/03/08/health/a ... t-wellness
"Mediterranean and MIND diets reduced signs of Alzheimer’s in brain tissue"

"The MIND diet was developed in 2015 by Rush researchers interested in taking the Mediterranean diet to the next level
by focusing it on brain health ... leafy greens, the darker the better, should be eaten every day of the week on the MIND diet.
Those include arugula, collards, dandelion greens, endive, grape leaves, kale, mustard greens, romaine lettuce, spinach,
Swiss chard and turnip greens ... Blackberries, blueberries, raspberries or strawberries should be eaten at least 5 days a week."

"People who ate greater amounts of pastries, sweets, and fried and fast foods
had much higher levels of plaques and tangles in their brain tissue"

Good lists of foods to emphasize and foods to limit ...
but other foods may have noteworthy nutrition.


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

Q: What is the MIND diet?

"The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay,
is a dietary plan designed to promote brain health and reduce the risk of neurodegenerative diseases
such as Alzheimer's disease. It combines elements from the Mediterranean diet and the DASH
(Dietary Approaches to Stop Hypertension) diet, both known for their cardiovascular benefits.

Key Principles and Foods

- Foods to Emphasize

The MIND diet encourages the consumption of the following ten food groups:

Green Leafy Vegetables: At least one serving per day, such as kale, spinach, and collard greens.
Other Vegetables: At least one additional serving per day.
Berries: At least two servings per week, with a focus on blueberries and strawberries.
Nuts: Five or more servings per week.
Olive Oil: Used as the primary cooking oil.
Whole Grains: At least three servings per day.
Fish: At least one serving per week, preferably fatty fish like salmon.
Beans: At least four servings per week.
Poultry: At least two servings per week.
Wine: One glass per day, though it can be skipped

- Foods to Limit

The diet advises limiting the intake of the following five food groups:

Butter and Margarine: Less than one tablespoon per day.
Cheese: Less than one serving per week.
Red Meat: Less than four servings per week.
Fried Foods: Less than one serving per week.
Sweets and Pastries: Less than five servings per week

Health Benefits

Research indicates that the MIND diet may significantly reduce the risk of Alzheimer's disease and slow cognitive decline.
For example, one study found that strict adherence to the MIND diet reduced the risk of Alzheimer's by 53%, while even
moderate adherence reduced the risk by 35%. The diet's emphasis on foods rich in antioxidants, vitamins, and healthy fats
is believed to contribute to these benefits by reducing oxidative stress and inflammation, which are linked to cognitive decline.

Conclusion

The MIND diet is a practical and relatively easy-to-follow dietary plan that focuses on brain health. It incorporates nutrient-rich foods
from the Mediterranean and DASH diets, making it a beneficial choice for those looking to maintain cognitive function as they age.
While more research is needed to fully understand its long-term effects, current evidence suggests that the MIND diet is a promising
strategy for reducing the risk of neurodegenerative diseases."

Rod

[Sandy]

Thank you for sharing some about the mind diet, Rod.
I'll be honest...it has been worrying me a bit since both my parents have had dementia in Dad's case and Alzheimer's in Mom's. I would also love to find a way to help improve and perhaps turn back time in Mom's brain and help her function better again. But if by diet we can potentially help nip any drastic decline in my sibs brains I would be thrilled as well.

LOL I had a tsp. of Mulberry powder in my hot water for a tea this morning...It wasn't bad but I have very easy taste buds.
I know... I hear you now. Before ingesting it anymore, I will investigate it more thoroughly along with potential interaction with my thyroid medication.
xxSandy

[Amigoo]

Good (and lengthy) article about the effects of ultraprocessed foods,
but doesn't mention the effects of limited exercise and poor lifestyle.

Re: https://dnyuz.com/2024/07/31/do-ultrapr ... our-brain/
"Do Ultraprocessed Foods Harm Your Brain?"

"The vast majority of processed meats are classified as 'ultraprocessed foods' - products made with ingredients that you wouldn’t find in a home kitchen, like soy protein isolate, high fructose corn syrup, modified starches, flavorings or color additives. Many of these foods also have high levels of sugar, fat or sodium, which have long been known to adversely affect health."

"Ultraprocessed foods, which also include items like sodas, flavored yogurts, instant soups and most breakfast cereals, make up a huge part of the American diet. They account for about 58 percent of the calories consumed by both children and adults, on average. In the last decade, researchers have linked these foods to health conditions including heart disease, Type 2 diabetes, obesity and some types of cancer and gastrointestinal diseases."

"It’s possible that diets high in ultraprocessed foods are bad for the brain in part because they’re lacking more nutritionally rich choices. 'If you’re consuming a lot of ultraprocessed food, that means you’re consuming less of fresh fruits and vegetables and other healthier options' "

Rod

[Amigoo]

More proof that Perplexity knows about good nutrition!
(cinnamon plus probiotics are rarely mentioned online).
Include blackberries for Walk-On-Water (WOW) nutrition.

Note: Perplexity uses the term "synbiotic" instead of "symbiotic",
therefore being more precise about this ingredient synergy:
Synbiotic - combination of probiotics with fiber and/or prebiotics.



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

Q: Is Ceylon cinnamon synergistic with probiotics?

"Ceylon cinnamon appears to have synergistic effects when used in combination with probiotics.
Several studies have explored this combination and found beneficial outcomes:

Glycemic Control and Antioxidant Status: A study involving patients with type 2 diabetes showed that a combination of Lactobacillus acidophilus and cinnamon powder significantly reduced fasting blood sugar levels, HbA1c, and improved antioxidant enzyme activity. The combination (synbiotic)
was more effective than either the probiotic or cinnamon alone.

Intestinal Microbiota and Immunity: Research on rainbow trout indicated that the combination of Lactobacillus fermentum and cinnamon powder
improved growth performance, intestinal microbiota, immunity, and antioxidant defense, as well as resistance to infections.

General Health Benefits: Another study evaluated the effects of cinnamon and probiotic filtrate both alone and in combination,
finding that the combination provided enhanced health benefits compared to either component alone.

These findings suggest that combining Ceylon cinnamon with probiotics can enhance their individual health benefits,
particularly in terms of glycemic control, antioxidant activity, and immune function."


Q: Are Ceylon cinnamon, plain kefir, green banana and raw walnuts nutritionally synergistic?

"The combination of Ceylon cinnamon, plain kefir, green banana, and raw walnuts can indeed be nutritionally synergistic
due to their complementary health benefits, particularly for gut health.

Nutritional Benefits

Ceylon Cinnamon: Ceylon cinnamon is rich in antioxidants, which help reduce oxidative stress and inflammation in the body.

Blood Sugar Control: It has been shown to help control blood sugar levels, which can be beneficial for metabolic health.

Plain Kefir: Kefir is a fermented dairy product rich in probiotics, particularly Lactobacillus bacteria, which support gut health by balancing gut flora and improving digestion. Kefir has anti-inflammatory properties that can help ease symptoms of gastrointestinal disorders like GERD.

Green Banana: Green bananas are high in resistant starch, a type of prebiotic that feeds beneficial gut bacteria, promoting a healthy gut microbiome. The fiber content in green bananas helps with digestion and can aid in maintaining regular bowel movements

Raw Walnuts: Walnuts are a good source of omega-3 fatty acids, which have anti-inflammatory properties and support brain health.
They also contain prebiotic fibers that support the growth of beneficial gut bacteria.

Combining these ingredients can create a synergistic effect, particularly for gut health:

Probiotics and Prebiotics: The probiotics in kefir work well with the prebiotics in green bananas and walnuts,
creating a synbiotic effect that enhances the growth and activity of beneficial gut bacteria.

Antioxidant and Anti-inflammatory: The antioxidants in Ceylon cinnamon and the anti-inflammatory properties
of kefir and walnuts can help reduce inflammation in the gut and overall body.

Digestive Health: The fiber from green bananas and walnuts, combined with the digestive benefits of kefir,
can improve overall digestive health and regularity.

Conclusion

Incorporating Ceylon cinnamon, plain kefir, green banana, and raw walnuts into your diet can provide a range of health benefits,
especially for gut health, due to their complementary properties. The combination of prebiotics and probiotics, along with
anti-inflammatory and antioxidant effects, makes this a nutritionally synergistic mix."


Rod

[Sandy]

That is Great information, Rod. thank you!
Do you think plain Greek yogurt can be substituted for the Keffer?

xxSandy


Sandy,

Yes Kefir and plain Greek yogurt have similar nutrition,
but kefir usually has different (and more) probiotics.
Both protein has synergy with the other ingredients.

Similar ingredient synergy ...
Combine 1 qt kefir with 1/2 cup unsweetened shredded coconut;
keep refrigerated. Serve 1/2 cup mixture with fresh or frozen
blackberries, topped with sliced raw almonds.

Rod

[Amigoo]

Re: https://somethingnutritiousblog.com/lentil-burgers/
"Brown Lentil Burgers"

Very good recipe for lentil patties that look and taste like burgers.
But keep in mind that lentils are veggies - not meat substitute -
and good protein-supplying nutrition!

Rod

[Amigoo]

Re: https://www.dailymail.co.uk/tvshowbiz/a ... -kick.html
"Tom Cruise's VERY strict diet revealed"

Good tips about healthy diet that includes no processed foods
and lotsa exercise. But "strict" seems relative to the average diet
and probably permits many variations of the healthier foods.
After all, variety is also important for one's diet.

Rod

[Amigoo]

Espresso Gunpowder Tea

"Say What? Who drinks this stuff ?!"

Brew gunpowder green tea bag in cup of hot water,
then stir in 1-2 tsp espresso powder, add half & half
and/or sweetener if desired, then serve with
dark chocolate covered espresso beans.

Boom! Savor the new experience
Creates ceremonial ambience.

Not to worry! For true chefs, new recipes
from home cooks are a starting point (sometimes).


Another example of why Perplexity is so enticing and habit-forming!
(note its volunteered expansion of a drink concept into copy-ready advertising!)

"Elegant teacup" is optional but would enrich the ceremonial ambience
(however masculine or unisex mug would be a different ambience).
I had considered "light pastries/biscotti" but anticipated simplicity.


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

Q: Espresso Gunpowder Tea

Brew gunpowder green tea bag in cup of hot water,
stir in 1-2 tsp espresso powder, add half & half
and/or sweetener if desired, then serve with
dark chocolate covered espresso beans.

Boom! Creates ceremonial ambience?


"Espresso Gunpowder Tea

This delightful blend of flavors combines the robust essence of espresso with the earthy notes
of gunpowder green tea, creating unique beverage perfect for a ceremonial or cozy atmosphere.
Here’s how to prepare it:

Ingredients

1 Gunpowder Green Tea Bag
1-2 tsp Espresso Powder (adjust to taste)
Hot Water (about 8 oz)
Half & Half (to taste)
Sweetener (optional, to taste)
Dark Chocolate Covered Espresso Beans (for serving)

Instructions

Brew the Tea:

Boil water and let it cool slightly (around 175°F or 80°C is ideal for green tea).
Place the gunpowder green tea bag in a cup and pour the hot water over it.
Steep for 3-5 minutes, depending on your preferred strength.

Add Espresso:

Remove the tea bag and stir in 1-2 teaspoons of espresso powder until fully dissolved.

Cream and Sweeten:

Add half & half to achieve your desired creaminess.
If you prefer a sweeter drink, stir in your choice of sweetener.

Serve:

Pour the mixture into a beautiful cup and serve alongside dark chocolate covered espresso beans for a delightful pairing.

Enjoying the Experience

This beverage not only tantalizes the taste buds but also creates a warm, ceremonial ambiance. The combination of rich espresso
and the unique flavor of gunpowder tea makes it a perfect drink for special occasions or a relaxing evening at home.

Tips for Enhancement

Flavor Variations: Experiment with flavored syrups or spices like cinnamon or nutmeg for added depth.
Presentation: Serve in elegant teacups to elevate the experience.
Pairings: Consider pairing with light pastries or biscotti for a complete treat.

Enjoy your Espresso Gunpowder Tea and the delightful experience it brings!"


Rod

[Amigoo]

Greek Ranch Dressing

Commercial synergy with upscaled nutrition.
(typical Ranch Dressing has sufficient flavor for
this nutritious upgrade with plain Greek yogurt)

Combine 16oz container 0% plain Greek yogurt,
1 1/2 cups Ranch Dressing, 2 tbsp dried parsley.
Keep refrigerated.


Upscale to create a Crunchy French Kefir
(new condiment with culinary je ne sais quoi)

Mince fresh cauliflower in food processor
then combine equal portions of cauliflower
and Greek Ranch Dressing.

Tip: Cut cauliflower into mini bites,
rinse in salted water, drain well,
them mince in processor.


Rod

[Sandy]

My mom loves Ranch dressing...This is a must-try...Thanks, Rod.
I have the Greek yogurt but not enough Ranch dressing. There is always seemingly one ingredient I'm missing.
xxSandy

[Amigoo]

Frozen Fruity Kefir

Good ice cream substitute (they say)

Stir together 1 quart plain lowfat kefir,
2/3 cup unsweetened shredded coconut,
then refrigerate overnight. Serve 2/3 cup
over 2/3 cup preferred frozen fruit
in pre-chilled mug or bowl.

Rod

[Amigoo]

Coffee Bean Munchies

Serve light roasted coffee beans, Brazil nuts,
and dark chocolate covered espresso beans
with accompanying brewed coffee.

Prefer small servings to limit caffeine!


See also: "Are coffee beans edible?"
https://twochimpscoffee.com/blogs/are-c ... ns-edible/

"Coffee beans give the same health benefits as brewed-and-drunk coffee.
There is one extra benefit you get, though, and that’s fibre."

Re: https://hoxtoncoffee.com/blogs/coffee/e ... ffee-beans

"If you were to eat a big handful of 28 beans, you'd get the same effect
as drinking three and a half cups of strong black coffee." (8 med. = 1 cup)

"So, coffee beans are more like antioxidant vitamins?"
No, but good reference for serving size.


Postscript: (pour-over coffee vs drip coffee)

Coffee grounds brewed in a pot of hot water, then poured into a filter, provide
slightly better nutrition than grounds brewed in a drip coffee pot with filter.
However, fiber seems the greater nutritional contribution of coffee grounds
consumed instead of brewing, suggesting that well-brewed coffee is still
the better way to enjoy this food (and mulch the brewed grounds).

Rod

[happyrain]

Thanks Rod, this is great timing- I found my self chomping down on a coffee bean just the other day.

[Amigoo]

Re: https://www.yahoo.com/lifestyle/doctor- ... 27804.html
"doctor who says he's reversed his age by 20 years eats these 7 foods"

"One of my favorite lunches is the MLT (mushroom, lettuce, and tomato)"

"The researchers said this was likely because the participants ate more whole grains,
nuts, and fruit, and cut down on sugary drinks and processed meats."

Skip the sandwich habit if the bread is not quality nutrition.

Rod

[Amigoo]

Observation: Snacks, fast foods, and heavily processed foods are not in this list
and may be counterproductive to health-nurturing diets in this Covid-19 (C19) era.


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

Q: What foods would dominate an anti-Covid diet?

"An anti-COVID diet would focus on foods that support immune health and have anti-inflammatory properties.
Here are some key components that could dominate such a diet:

Vitamin A-rich Foods: Dark green leafy vegetables and organ meats, particularly liver, are excellent sources of vitamin A,
which is crucial for maintaining a healthy immune system.

Zinc-rich Foods: Foods like ground beef, dark chocolate, seafood (especially oysters), cashew nuts, hemp seeds, pumpkin seeds,
and lentils are rich in zinc. Zinc is an essential mineral with anti-inflammatory properties that may benefit those with C19.

Omega-3 Fatty Acids: These are found in foods like fish and have been shown to reduce inflammation and potentially mitigate the 'cytokine storm' associated with severe C19 symptoms. They may also improve mood and mental health, which can be affected during the pandemic.

Vitamin C-rich Foods: Foods such as guava, acerola, kiwi, cauliflower, tomatoes, potatoes, sweet peppers, and papaya are high in vitamin C,
an antioxidant that supports immune health and may reduce the risk of pneumonia.

Protein Sources: Eggs, fish, lean meats like chicken, and whey protein are believed to help decrease inflammation and support recovery from C19.

Plant-based Foods: Incorporating a variety of plant-based foods, including spices, herbs, nuts, seeds, fruits, and vegetables,
can enhance diet quality and provide a range of nutrients that support overall health and immune function.

These foods, rich in essential vitamins and minerals, can help bolster the immune system and potentially aid in the fight against C19.
It's important to note that while diet can support immune health, it is not a substitute for medical treatment or preventive measures"


Rod

[Amigoo]

Coffee Cacaophony (90.6% cacao)

Seriously intense cacao and gritty
but not like chewing coffee beans!

Melt two 3.17oz bars 86% cacao
and one 3.17oz bar 100% cacao,
then stir in 1/3 cup ground coffee.

Pour onto plastic wrap on small tray,
cover with wrap and refrigerate.

Break into bite size pieces
and keep refrigerated.

Coconut Cacaophony (90.6% cacao)
Substitute 2/3 cup unsweetened shredded coconut
for the ground coffee beans and get your caffeine
from the espresso beans and cuppa java ...

And/or simmer 1 cup coffee beans 1 min.
in 1 cup water, cover pan, turn off heat,
let soak 30-45 min., then serve with
Brazil nuts and Coconut Cacaophony
without all that coffee crunch!

Suddenly, soaked coffee beans
suggest perky culinary upscale of chili,
but could be the caffeine influence.
"Holy Molé " (they say)


Note: Too much consumption of ground coffee
may not be so healthy, so limit the crunchies.

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

Q: Are cafestol and kahweol significant contributors to cholesterol when consuming ground coffee beans?

"Cafestol and kahweol, two natural diterpenes found in coffee beans, are indeed significant contributors to increased cholesterol levels
when consuming certain types of coffee. Here's a detailed explanation:

Impact on Cholesterol Levels - Cafestol, and to a lesser extent kahweol, have been shown to increase total cholesterol, low-density lipoprotein cholesterol (LDL-C), and triglyceride concentrations in the blood. These compounds are particularly effective at raising serum lipid levels:

A daily intake of 10 mg of cafestol for 4 weeks can increase serum cholesterol by 0.13 mmol/L (5.0 mg/dL)
The same amount of kahweol raises serum cholesterol by 0.02 mmol/L (0.9 mg/dL).
Approximately 80% of this increase in serum cholesterol is due to increased levels of LDL-C.

Presence in Coffee - The concentration of cafestol and kahweol in coffee depends on several factors:

Brewing method: Unfiltered coffee methods, such as French press, Turkish coffee, and espresso, retain higher levels of these compounds.
Coffee bean type: Arabica beans contain more cafestol and kahweol than Robusta beans.
Grind size: Finer grounds release more of these compounds than coarser grounds.

Filtered vs. Unfiltered Coffee - The brewing method significantly affects the amount of cafestol and kahweol in the final cup:

Filtered coffee: Paper filters effectively remove most of these compounds, resulting in minimal impact on blood lipid concentrations.
Unfiltered coffee: Methods like French press, espresso, or boiled coffee allow more cafestol and kahweol to pass into the brew,
potentially raising cholesterol levels.

Health Implications

While cafestol and kahweol can raise cholesterol levels, it's important to note that coffee consumption also has potential health benefits.
Moderate coffee intake (4 cups or less daily) has been associated with various positive health outcomes. However, individuals concerned
about their cholesterol levels may want to consider:

Opting for filtered coffee methods.
Limiting intake of unfiltered coffee.
Being mindful of additives like cream or sugar, which can also impact cholesterol levels.

In conclusion, cafestol and kahweol are significant contributors to increased cholesterol levels when consuming coffee, particularly unfiltered varieties. However, their impact can be minimized by choosing filtered brewing methods and moderating coffee intake."


"Pour-over coffee" is becoming popular and refers to brewing grounds in hot water about 5 min.,
then pouring into a filter. "Boiled coffee" is similar but the coffee is simmered and not filtered.
Also, pour-over is a more even brew of the grounds than the convenient drip coffee.

Skim off the foam of pour-over coffee since it clogs the filter
(or save the foam for drinking with the filtered coffee).

There's twice-brewed drip coffee in 12-cup machines ...
Some coffee makers allow water to be added for a second brew
of the same grounds after the first half-pot brew completes
(coffee grounds soak longer during two brews).

And there's WTF (What The Finesse?) drip coffee!
Brew with more coffee grounds; as for two brews
to economize or whatever, Fugetaboutit

WTF? (What The Finale?) My banker says it's time
to savor the bills from this research and be happy with
nibbles of Brazil nuts, dark chocolate espresso beans
and a reasonable cuppa java drips.

Rod

[Sandy]

Okay...I must try the Coffee Cacaophony recipe... Thanks, Rod!
xxSandy

For less crunch when adding ground coffee beans
to chocolate (or whatever), sift finely ground coffee
with tea strainer (save coarse grounds for brewing).

Rod

[Amigoo]

Seedy Berries Compote

Tart 'n seedy synergy of four reds.
Complements Brazil nuts and pairs well
with probiotic Farmer Cheese.

Ingredients:

2 12oz pkgs frozen raspberries
2 14oz pkgs frozen strawberries
2/3 cup dried red bell pepper
1/2 cup cranberry seeds
1 tsp vitamin C crystals

Directions:

Thaw berries, mash cold berries with hand blender,
then stir in cranberry seeds and vitamin C.

Briefly soak bell pepper pieces in hot water,
drain well, then stir into mashed berries.

Refrigerate in covered glass jars.

Rod

[Amigoo]

Interesting comment that "nutritional optimization" is not often a culinary tradition!
So, serving cans of beans with spoons is an option for impromptu sidewalk soirées?

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


Q: Why are grains and legumes typically served hot when they have better resistant starch when served cold?

"Grains and legumes are typically served hot due to culinary traditions, taste preferences, and the practical aspects of cooking. Cooking enhances the flavor and texture of these foods, making them more palatable and enjoyable to eat. Additionally, cooking legumes and grains is necessary to break down certain compounds that can be difficult to digest or potentially harmful when raw.

However, when grains and legumes are cooled after cooking, they develop higher levels of resistant starch. Resistant starch is a type of carbohydrate that resists digestion in the small intestine and ferments in the large intestine, providing various health benefits such as improved gut health, better glycemic control, and increased satiety. For example, cooling cooked rice or potatoes can increase their resistant starch content, making them healthier options when consumed cold or reheated.

Despite the benefits of resistant starch, the preference for serving grains and legumes hot is largely driven by culinary practices
nd taste preferences rather than nutritional optimization."


Q: What grains and legumes can be consumed cold after cooking to increase their resistant starch?

"To increase the resistant starch content in grains and legumes, you can consume them cold after cooking. Here are some options:

Oats: Cooked and cooled oats are a good source of resistant starch. Letting them cool for several hours or overnight
can increase their resistant starch content.

Rice: Cooked and cooled rice, especially brown rice, has increased levels of resistant starch. This can be enhanced further
by cooling the rice after cooking.

Whole Grains: Grains such as barley and sorghum also have high amounts of resistant starch when cooked and cooled.

Beans and Legumes: These include pinto beans, black beans, soybeans, and garden peas. Cooking and then cooling them
can increase their resistant starch content.

These foods undergo a process called starch retrogradation when cooled, which increases the resistant starch content.
This type of starch is beneficial for gut health and may aid in weight management and improving insulin sensitivity."


Rod

[Sandy]

Once again you score "a ten" in much-appreciated information, Rod. Thank you. Do you know if taking something like Bean-o before the consumption of cold legumes changes their resistant starch benefits for the gut?
xxSandy


A quick review suggests that Beano reduces the benefit of resistant starch
but Beano may need this nutritional priority if gas is a problem. However,
a healthy microbiome may not require this alpha galactosidase enzyme
and properly cooked beans help create a healthy microbiome!

Rod

[Amigoo]

Coffee Bean Bumble

Another "Who eats this stuff?" concoction.
Chilled raw Brazil nuts complement the crunch!

Melt 14oz pkg dark chocolate espresso beans
with 3.17oz bar 86% cacao chocolate; stir in
1 1/4 cups light roast coffee beans.

Spread on parchment paper on small tray,
cover with parchment paper, press flat
and refrigerate overnight.

Break into mini bite bumbles
and keep refrigerated.


Gritty Sunflower Crunch

Melt 3.17oz 86% cacao bar,
and 4oz 100% cacao bar, then
stir in 2/3 cup raw sunflower seeds,
and 1/3 cup ground light roast beans.

Refrigerate overnight, break apart
and keep refrigerated.

If you prefer to chew on roasted beans
instead of this gritty sand (ground coffee),
coffee beans in chocolate may just be
your culinary flash in the pan, aka
"Been there! Done that!".


Back to Square One (ounce)
"Been there! Doing that again!"

Generous cuppa java*, 6 Brazil nuts,
1oz square of 86% cacao bar.

* use ground light roast beans


Rod

[Amigoo]

Ricotta SoLo

Impromptu midnight concoction that's
a dip, spread, side dish or whatever.
("SoLo" also refers to low-carb)

Combine 15oz container part-skim ricotta cheese,
1 1/2 tbsp dried parsley, 1 tbsp virgin olive oil,
1/2 cup Coarse Ground Dijon Mustard,
1/2 tsp turmeric extract powder*.
Keep refrigerated.

* removed from 600mg capsules.
Great low-carb dip for celery

Rod