UB Cookin'

[Amigoo]

Interesting explanation about the body's conversion of consumed protein
(but a well-balanced diet remains the better goal, say nutritionists):


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

Q: Which of these food types does the body obtain amino acids faster:
meat, fish, eggs, milk-related dairy, edamame, tofu?

"Based on the information provided in the search results, the body obtains amino acids faster
from the following food types, in order of fastest to slowest digestion:

1. Fish (specifically light, flakey fish)
2. Eggs
3. Milk-related dairy (whey protein)
4. Meat
5. Edamame and Tofu

Light, flakey fish is considered one of the best sources of high-quality protein that is easy on digestion
due to its low fat and fiber-free nature.

Eggs are also quickly digested and have high bioavailability, with amino acid digestibility around 90%.

Whey protein, derived from milk, is known for its rapid digestion and absorption rate, estimated at about 10 grams per hour.
This makes it one of the fastest-absorbing protein sources among those listed.

Meat (such as beef) has a high bioavailability of around 80%, slightly lower than eggs but still considered a fast-digesting protein source.

Edamame and tofu, being plant-based proteins, generally have slower digestion rates compared to animal proteins.
Tofu has a bioavailability of about 74%, which is lower than meat and eggs but still provides a good source of protein.

Edamame, like other soy products, contains complete proteins but may not be absorbed as quickly as animal-based proteins.

It's important to note that while some proteins are digested faster, slower-digesting proteins like casein (found in milk) can provide
a more sustained release of amino acids, which can be beneficial in certain situations, such as overnight muscle recovery."


Rod

[Amigoo]

Oatmeal Apple Cake

Serve sprinkled with powdered sugar,
topped with raw walnut pieces.

Ingredients:

2 cups water
1 cup steel-cut oats, rinsed
1/2 tsp salt
1/2 cup coconut flour
1 1/2 tsp baking powder
2 tsp cinnamon
1/2 cup egg whites
2 tbsp virgin olive oil
2 tbsp honey
3 cups diced red apples

Directions:

In large sauce pan, stir oats into simmering water,
cover pan, turn off heat and let rest 15 min.

Lightly oil 8" x 10" baking dish;
pre-heat oven to 375F degrees

Add remaining ingredients to oats,
stirring well each time, folding in
diced apples last. Evenly spoon batter
into baking dish, reduce oven to 350F
and bake 1 hour 10 min.

Rod

[Amigoo]

Italian Garbanzos

Super quick, saucy chickpeas
(sauté onions for less crunch).

Ingredients:

6oz can plain tomato paste
1 1/3 cups strong green tea
1/4 tsp salt
1/2 tsp garlic granules
1 tbsp dried parsley
1 tbsp Italian Seasoning
1 tbsp virgin olive oil
2/3 cup diced sweet onions
15oz can garbanzo beans, drained

Directions:

Combine tomato paste with tea
and spices, then stir in olive oil,
then fold in onions and beans.

Refrigerate overnight, then
serve hot, cold or Goldilocks.

Rod

[Amigoo]

Mairzy Doats

Humorous reference to this nutritious meal.
Serve with a boiled egg to upscale.

Ingredients:

1 cup steel-cut oats, rinsed
2 cups simmering water
12oz pkg frozen corn, thawed
1 med. sweet onion, chopped
1/2 tsp salt
1 tsp garlic granules
1 1/2 tbsp dried parsley
1 tbsp virgin olive oil

Directions:

Let oats simmer in covered pan about 10 min.,
then layer on remaining ingredients except oil.
Cover pan; stir in oil when onions are soft.
Turn off heat; let covered pan rest 10 min.

Rod

[Amigoo]

Sprouted Ezekiel Noodles
with Saucy Farmer's Cheese.

Dare to be saucy in 2025
(get the culinary outfit later)

Ingredients:

Ezekiel 4:9 Tortillas in 1/4" strips

16oz container Farmer's Cheese*
1 cup Ranch Dressing
1/2 tsp garlic granules
2 tbsp dried parsley

* firm cottage cheese with less salt.

Directions:

Combine Farmer's Cheese,
garlic granules, parsley,
and Ranch Dressing.

Soak tortilla strips in simmering water 3 min.,
drain well; serve topped with saucy cheese
(and saucy smile if you dare).

Rod

[Amigoo]

Good diet advice for many conditions!
(coffee's benefit may decrease with some additives)

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

Q: For the mRNA vaccine recipients who experience side effects, does a more robust microbiome
help minimize these side effects? How would dietary changes improve their microbiome?

"A more robust microbiome can indeed help minimize side effects for mRNA vaccine recipients who experience them.
Research suggests that certain gut bacteria are associated with reduced adverse events following COVID-19 vaccination.

Dietary changes can improve the microbiome and potentially reduce vaccine side effects:

- Increase fermented foods: A diet rich in fermented foods like yogurt, kefir, kimchi, and kombucha enhances gut microbial diversity
and decreases inflammation. This improved microbiome diversity could help mitigate vaccine side effects.

- Consume more fiber: A plant-based diet high in fruits, vegetables, nuts, seeds, and whole grains allows the gut microbiome to thrive.
These foods provide prebiotics that feed beneficial gut bacteria.

- Add legumes: Legumes like chickpeas and lentils contain prebiotic fibers that support "good" gut bacteria, including Bifidobacteria.
Higher levels of Bifidobacterium adolescentis have been associated with improved immune responses to COVID-19 vaccines.

- Include probiotic foods: Natural yogurt, kefir, sauerkraut, and other probiotic foods may increase gut bacteria diversity,
potentially improving vaccine response and reducing side effects.

- Drink coffee: Regular coffee consumption is associated with higher microbiome diversity, which could contribute
to a more robust immune response.

- Limit processed foods: Avoiding highly processed foods, especially those high in animal fats and proteins,
can prevent less-healthy gut species from colonizing.

By implementing these dietary changes, individuals can foster a healthier gut microbiome, potentially leading
to improved vaccine responses and reduced side effects. However, it's important to note that more research
is needed to fully understand the relationship between the gut microbiome and vaccine side effects."

Rod

[Amigoo]

Chocolate Oat Porridge

So delicious and nutritious!
Makes you feel ambitious.
Serve with raw walnut pieces.

Ingredients:

2 1/4 cups water or milk
1/2 rounded cup steel-cut oats
1 tbsp 100% cacao powder
2 tsp honey
pinch of salt

Directions:

Stir rinsed oats into simmering water;
cook to porridge texture (about 10 min.).

Whisk in remaining ingredients,
turn off heat, let covered pan
rest 10 min. before serving.

For Chocolate Oat Cacaophony,
serve with pieces of 86% cacao bar and raw walnuts
(or Brazil nuts or sliced almonds). This chocolate
is more like baking chocolate than candy.

Rod

[Amigoo]

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

"An additional 300mg of calcium a day – about the amount in a large glass of milk – could be linked
to a 17 per cent decrease in the risk of bowel cancer"(colon cancer, as it's known in the US)."

"Milk consumption has nearly halved compared to a half-century ago in the US, and sales are declining
in the UK as people turn to oat, almond and other dairy-free versions."

"Got (real) milk?" comes to mind.


Q: Regarding calcium absorption, how do non-dairy milks compare to cow''s milk?

(Perplexity) "Non-dairy milks generally have lower calcium absorption compared to cow's milk,
but the difference can be minimized through fortification and proper formulation:

Cow's milk has good calcium bioavailability, with about 30-35% of its calcium being absorbed by the body.

Soy milk, when fortified with calcium carbonate, can have similar calcium absorption to cow's milk.
However, soy contains phytates that may inhibit calcium absorption to some extent.

Almond milk typically has lower calcium absorption, with only 20-30% of its calcium being absorbed
compared to 30-32% from dairy products.

Many plant-based milks are fortified with calcium to match or exceed the calcium content of cow's milk (about 300 mg per cup).
However, the presence of compounds like oxalates and phytates in plant-based milks can reduce calcium absorption.

The type of calcium fortificant used affects absorption. For example, calcium citrate in fortified soy milk
provides equivalent absorbable calcium to cow's milk, while tricalcium phosphate results in slightly lower absorption.

Some calcium-fortified plant-based milks can provide similar amounts of absorbable calcium as cow's milk
when formulated properly, despite potential inhibitory compounds.

It's important to note that while plant-based milks can be fortified to match the calcium content of cow's milk,
other nutrients naturally present in cow's milk (such as protein, vitamin B12, and other minerals) may still be lacking
in non-dairy alternatives unless specifically added."

With cow's milk calcium bioavailability only 30-35%, other foods in diet seem equally important
for colon cancer protection (like fiber, not well provided by many processed cereals with lotsa sugar).


Rod

[Amigoo]

Explanation that just swallowing food (e.g., smoothies, protein drinks, mashed food)
provides less nutrition than at least chewing long enough to mix with saliva:

(Perplexity) Partially ground meat, even after being cooked, can be better for nutrition absorption compared to whole cuts of meat,
as long as it's properly chewed and mixed with saliva. This is due to several factors:

- Increased surface area: Grinding meat increases its surface area, making it more accessible to digestive enzymes.
This allows for faster and more efficient digestion.

- Faster digestion and absorption: Minced beef is more rapidly digested and absorbed than beef steak,
resulting in increased amino acid availability and greater postprandial protein retention.

- Reduced energy expenditure: Cooking and grinding meat reduces the energy cost of digestion. A study found that cooking decreased the specific dynamic action (SDA) by 12.7%, grinding decreased it by 12.4%, and the combination of cooking and grinding decreased SDA by 23.4%.

However, it's important to note that proper chewing and mixing with saliva remain crucial for optimal digestion, regardless of the meat's form:

- Chewing breaks down food into smaller particles, facilitating digestion.

- Saliva contains enzymes that initiate the digestive process, although its effect on meat is limited compared to carbohydrates.
Thorough chewing allows saliva to coat the food, aiding in lubrication and passage through the digestive tract.

In conclusion, while partially ground meat can offer some advantages in terms of digestion and nutrient absorption,
the benefits are maximized when combined with proper chewing and mixing with saliva."


Rod

[Amigoo]

Ricotta Whip

Good base for new recipes

Combine 32oz container 2% Greek Yogurt
and 15oz container Low-fat Ricotta Cheese.

For Chocolate Whip,
combine 2 cups mixture,
1/3 cup half & half, 2 tsp honey,
3 tbsp 100% cacao powder.

Rod

[Amigoo]

Koarse Kurry Mustard

Hearty taste/texture kondiment!
Try with Kumato tomatoes and/or
whatever piques your kuriosity.

Ingredients:

15oz container Low Fat Ricotta Cheese
2/3 cup Coarse Dijon Mustard
2 tbsp dried parsley
1 tsp curry powder
2 tbsp virgin olive oil

Directions:

Mix in the order listed,
then refrigerate overnight
and stir before serving.

Rod

[Sandy]

Thanks, Rod!
I am eyeing the Ricotto Whip...especially the chocolate suggestion...yum!
xxSandy

[Amigoo]

Flaxmeal Cheese Spread

Great on toasted multigrain bread!
Also try with cranberry seeds.

Combine 8oz cream cheese,
8oz low fat ricotta cheese,
1/3 rounded cup flaxmeal,
2 tbsp honey (optional),
pinch of salt (optional),
half & half to thin as desired.

Keep refrigerated.

Tough to mix; cream cheese
should be cool - not cold. Mix cheeses
then stir in flaxmeal.


Q: What are the health benefits of consuming flaxmeal daily?

(Perplexity) "Consuming flaxmeal daily offers numerous health benefits:

Heart health: Flaxmeal can help protect against blocked or narrowing arteries, maintain healthy blood pressure, and improve lipid profiles.
Blood sugar management: Regular consumption may help reduce blood glucose levels in people with diabetes and prediabetes.

Cancer protection: Flaxmeal contains compounds that may offer protective benefits against certain cancers, particularly breast cancer.
Digestive health: High in both soluble and insoluble fiber, flaxmeal supports gut health, promotes regular bowel movements,
and may alleviate constipation.

Weight management: The high fiber content in flaxmeal increases feelings of fullness, potentially aiding in healthy weight loss.
Antioxidant properties: Flaxmeal is rich in lignans, which have strong antioxidant effects that protect cells
from damage and reduce inflammation.

Hormonal balance: Phytoestrogens in flaxmeal may help protect against menopausal symptoms.
Skin health: Regular consumption of flaxmeal has been associated with improvements in skin roughness and hydration.

Brain health: The omega-3 fatty acids in flaxmeal support brain function and may help improve learning and memory.
Reduced inflammation: The alpha-linolenic acid (ALA) in flaxmeal has anti-inflammatory properties, which may benefit
conditions like Parkinson's disease and asthma.

To maximize these benefits, it's recommended to consume ground flaxseed (flaxmeal) rather than whole seeds,
as this allows better absorption of nutrients."


Rod

[Amigoo]

A good diet for many health issues!

Encourages consumption of a pre-breakfast snack:
Raw pumpkin seeds covered with 86% cacao ...
with morning coffee chaser.

Hmmm ... 86% cacao melted on cooked eggplant comes to mind

(Perplexity) "A diet rich in antioxidants, vitamins, and specific nutrients can help minimize higher eye pressure
and reduce the risk of glaucoma. Here are some key dietary recommendations:

Fruits and vegetables: Consume a variety of colorful fruits and vegetables, which are high in antioxidants and vitamins A and C.
These include leafy greens, carrots, berries, citrus fruits, and cruciferous vegetables like broccoli and Brussels sprouts.

Fish: Incorporate omega-3 fatty acid-rich fish such as salmon, tuna, sardines, and halibut into your diet.
These have been shown to decrease glaucoma-related pressure in the eye.

Nuts and seeds: Eat sunflower seeds, almonds, hazelnuts, and pistachios, which are excellent sources of vitamin E
and can help protect retinal tissues.

Magnesium-rich foods: Include bananas, avocados, pumpkin seeds, and black beans in your diet,
as they may improve blood flow to the eye.

Green tea and dark chocolate: These flavonoid-rich foods may help improve blood flow
and potentially benefit eye health.

Eggplant: Some studies suggest that eggplant may help reduce intraocular pressure.


OMG! In 2025, let your tastebuds sample crazy
(for super crazy, serve with sautéed greens and cooked fish)

Eggplant Cacaophony (proof of concept)

Use knife to create small well on one side
of 1" rounds of eggplant (with skin).

Coat both sides with virgin olive oil;
steam well side up in covered pan
containing 1/2" of water.

When skin is tender, sprinkle on
Herbs de Provence and top with
1oz square of 86% cacao.

Cover pan and turn off heat;
serve when chocolate is melted.
Top with 1/4 cup raw sunflower seeds
and sprinkle with coarse black pepper.

OMG! I almost licked the hot pan


Postscript ...

After refrigeration, the eggplant is not appealing
but the chocolate lifts off with taste inspiring use
with other herbs, spices, seeds and nuts.

Sunny Side Eggplant
(looks like eggs cooked sunny side up)

For large rounds of eggplant, use cookie cutter
to make a hole, then insert thick pasta sauce*
when eggplant is almost cooked and steam**
with preferred cheese on top. To upscale,
serve with a sprig of Italian parsley
(leave the cacao for a dessert).

* Mix 25oz jar Tomato-Basil Pasta Sauce,
6oz can tomato paste, 1 tsp garlic granules,
and 1 tbsp Italian Seasoning.

** Or just turn off heat
and let covered pan rest
until cheese melts.

Rod

[Sandy]

Well, Rod, eggplants are now on my shopping list. I must admit that Eggplant cacophony does sound a bit wild and crazy, but the health benefits are enormous. And as the old saying, "Nothing ventured, nothing gained."
Thank you!
xxSandy

[Amigoo]

Re: https://www.yahoo.com/lifestyle/type-co ... 00932.html

"This Type of Coffee Is the Worst for Heart Health"

Long story short: Coffee with sugar when more than a few cups
(but some other additives compete with this health problem).

Bottom line: Bottom's Up on a cuppa (two if you must).

New concept ...
When measuring coffee for a drip machine, use cacao nibs in the first spoonful,
then continue with normal quantity. This creates a Cuppa con Chocolate Note.

Rod

[Sandy]

Thanks Rod. I drink way to much coffee.
I will give this article more serious thought.
xxSandy

[Amigoo]

Re: https://www.yahoo.com/lifestyle/dad-ser ... 14156.html

"My Dad Has A Serious Illness. He Started Eating McDonald's And I Couldn't Believe What Happened Next."

"Few medical professionals would prescribe a bag of grease and salt as a solution to anything.
But watching the joy those McNuggets and fries brought my dad - not to mention the weight
they’ve helped him gain/maintain - made me rethink what I consider absolutes in my own life."

Entertaining story, suggesting foods should have balance between enjoyment and nutrition.

Tip: When healthy food is more like medicine, nibble on the Nuggets
(and focus on better variety of the healthy stuff).

Rod

[Sandy]

I loved that, Rod! It brought back so many memories of that last month with George. He was so skinny and whatever he would eat I would get for him. Imagine my surprise one day when he finished an entire whopper and even half the fries!
xxSandy

[Amigoo]

Related compromise ...

Popcorn is not usually considered health food because of the oil and salt.
But hot air popped corn with drizzle of virgin olive oil and sprinkle of salt
is the cat's meow, dog's woof, and pig's snort (reduce the oil and salt?).

If you must snort, do it with red lips (sprinkle on paprika also).
To prove you're not snorting, eat the popcorn with a soup spoon.

Rod

[Sandy]

Hi Rod,
I recently got an airpopper at a thrift store and will try the olive oil. I made my mom some air-popped popcorn recently, and she was complaining because she couldn't get it salty enough. (You wouldn't believe the salt in the bottom of her bowl when she was finished. )
I'm learning to appreciate olive oil, Rod. Thanks to you. lol So the olive oil on pop corn is now appealing.

I'll try the paprika too or maybe some chili powder. I used to love chili powder on Turnip fries. yum!

I was speaking to my friend in Australia this morning, and we got on the subject of eating healthy. She has an atrocious diet. In the process I discovered she has never owned a cookbook and could benefit from some form of one. So do you or anybody reading this have an idea on a good cookbook with simple but delicious recipes that might suit a woman in her mid 40rties who has never opened one before? I am trying to entice her to eat healthy foods. But she doesn't like many vegetables, I suspect, because she has never had them cooked in a yummy way. But who knows? She is almost more stubborn than I am. I just don't want to lose her to anything that might be avoided if she fed her body properly.

Thank you, Rod. You have given us a wealth of recipes to help us make better and delicious choices. it helps!
xxSandy


Sandy,

Hundreds of cookbooks in many used books stores are worth "rummaging",
but online searches can also be valuable (and keep getting better).
Start with foods most favored and see what recipes can be found.

Rod

[Amigoo]

Mairzy Doats 'n Veggies

Humorous reference to this nutritious meal.
Serve with a boiled egg to upscale
(or fry then steam to complete)

Ingredients:

1 cup simmering water
1/3 cup steel-cut oats, rinsed
12oz pkg frozen mixed veggies, rinsed
1 med. sweet onion, chopped
1 tbsp virgin olive oil

Directions:

Layer ingredients except oil, cover pan,
simmer until cooked (about 15 min.),
then stir in olive oil.

Serve over cooked egg, sprinkle with S&P.

Rod

[Amigoo]

Re: https://www.food.com/recipe/incredible- ... ana-190507
"Incredible Oat Bran Muffins"

Healthier oat bran muffins with incredibly less sugar and fat

Rod

[Amigoo]

Penelope's Greek MayOh!

Combine 32oz container 2% Greek Yogurt,
1/2 tsp garlic powder, 1/2 tsp onion powder,
1/4 tsp turmeric extract powder (optional),
1/4 tsp black pepper, 1 tbsp dried parsley,
1/4 tsp salt, 2 tbsp virgin olive oil.

Mix well and keep refrigerated.
Thin with milk or half & half.

Rod

[Amigoo]

Survival Cabbage

Simple preparation with good nutrition.
Good for what ails you (they say ...
hunger comes to mind).

Ingredients:

15oz can cannellini beans + juice
1/2 tsp garlic granules

small green cabbage, diced
xlg sweet onion, diced
1 tsp garlic granules
1/2 tsp salt

virgin olive oil
black pepper
orange wedges

Directions:

Combine beans and garlic granules; refrigerate.
Toss cabbage, onions and spices; refrigerate.

To serve, add 1/3 cup beans to microwaveable bowl,
spread on 1 1/2 cups cabbage mixture, cover bowl
and microwave 2 min. Drizzle on virgin olive oil
and sprinkle on pepper (if desired);
serve with fresh orange wedges.

To upscale, accompany with cornbread,
multigrain bread, or hearty crackers.


(for a survival buffet)
Double Corn Bread

Moist, pairs well with preferred greens
Or include veggies like chopped asparagus,
even with shredded cheddar cheese.

Ingredients:

15oz can non-GMO corn + juice
1 cup water
1 cup enriched cornmeal
1/3 cup light oat bran
1 tbsp sugar (or less)
1 tbsp dried parsley
1/2 tsp garlic granules
1 1/2 tsp baking powder
3/4 tsp salt (if no-salt corn)
2/3 cup milk
2 xlg eggs, beaten
2 tbsp virgin olive oil

Directions:

Lightly oil 8" x 8" baking dish;
pre-heat oven to 375F degrees

In large saucepan, combine corn, water
and heat to simmer. Turn off heat.

Mix cornmeal and oat bran, quickly
stir into heated corn+juice and water.
Stir in remaining ingredients as listed.

Spoon evenly into baking dish,
reduce oven to 350F degrees
and bake 50 min.

Rod