UB Cookin'

A forum to discuss the Urantia Book.
Amigoo
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Vegan Farro Minestrone

Post by Amigoo » Sat Mar 20, 2021 2:30 pm

Re: https://www.yahoo.com/lifestyle/real-li ... 50011.html
"Real-Life Diet of Travis Barker, Who Has Eaten Vegan Since Surviving a Plane Crash"

"A gallon of water a day. It’s something that I’m almost religious about. I think it’s super important,
and I feel like everything from digestion to not being dehydrated to the amount of food I won’t eat
when I’m drinking the right amount — it’s super key to feeling my best." ;)

:sunflower: Note his nutritious Vegan Farro Minestrone

:arrow: Sauté ...
1 tbsp virgin olive oil
1 lg sweet onion, chopped
2 garlic cloves, minced
2 stalks celery, diced
2 lg carrots, diced

:arrow: Stir in, bring to boil ...
2 tbsp tomato paste
1 qt vegetable broth
28oz can diced tomatoes
15oz can chickpeas

:arrow: Add, then simmer 30 min. ...
1 cup uncooked farro

:arrow: Stir in immediately ...
2 cups chopped kale

Bon Appétit :!:

:idea: To reduce carbs, skip chickpeas and farro,
then stir in sprouted lentils with the kale. :roll
(simmer previous ingredients 20 min.)

Rod :)

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Paleo Dippin' Chips

Post by Amigoo » Sat Mar 20, 2021 6:01 pm

:idea: Paleo Dippin' Chips

:arrow: Slice baby carrots into thin slices (about one cut per small carrot),
soak in salted water a few minutes, then drain well and refrigerate.
Excellent with cilantro, parsley, or basil pesto - even hummus!

Thin slices are best, but thick enough to use for dippin'. ;)

:idea: Now, a Paleo Picnic comes to mind ...

:arrow: Cover whole almonds with cool water and refrigerate overnight,
then drain them well and keep refrigerated.

:arrow: Slice fresh oranges into 1/4 circle, bite-size wedges, then refrigerate.
This finger food permits biting into the nutritional white pith
and the convenience encourages more citrus snacking. :roll
Also nice after-dinner palate cleanser/refresher!

Rod :)

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Re: UB Cookin'

Post by Amigoo » Sun Mar 21, 2021 6:08 pm

Re: https://www.studyfinds.org/eating-break ... etes-risk/
"Eating breakfast before 8:30 a.m. may lower chances of developing diabetes"

"They split participants into three groups depending on their food eating habits: those who only ate during a window of less than ten hours (intermittent fasting), ten to 13 hours, or more than 13 hours per day... Insulin resistance was higher with shorter eating interval duration,
but lower across all groups with an eating start time before 8.30 a.m."

:idea: Time of day is not so significant - this may relate to greater amount of activity time per day
wherein carbohydrates have good digestion time and carbs per meal/snack are well-controlled ...
with a good bedtime fast to permit all carbs to be completely digested. ;)

Rod :)

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Re: UB Cookin'

Post by Amigoo » Mon Mar 22, 2021 4:37 pm

:sunflower: Re: https://www.betterbones.com/alkaline-ba ... kes-sense/
"pH and your bones — why an alkaline diet makes sense"

"Never before has our food supply been so depleted of minerals and vital nutrients. And never before have we eaten diets
so high in animal proteins, sweeteners, and processed food, with so few fruits and vegetables. We’re also under chronic stress,
or are exposed to a vast array of pollutants." :o

"move to a diet of (more) alkalizing foods — whole fruits, vegetables, nuts, seeds, and spices" ;)

Rod :)

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Lentilly Plates

Post by Amigoo » Tue Mar 23, 2021 2:55 am

Lentilly Plates

:scratch: Who knew :?: :!:
... the convenience of sprouted lentils!

:arrow: The sprouting ...

Soak overnight, 1 cup green lentils in water.
Drain well in a colander with small holes,
let drain onto plate or in pan (or bowl),
then rinse twice a day three days.
Keep covered with a lid or plate.

When 1/2" (or longer) sprouts form,
parboil 1 min. in lotsa boiling water,
drain well, allow to cool, then refrigerate
in covered container using paper towels
to absorb excess moisture. ;)

:idea: Tip: Parboiling removes surface bacteria
accumulated during sprouting, but does not
stop the sprouting. 8)


:arrow: For Lentilly Plates ...

Heat sprouted lentils in the microwave,
then pour on desired spaghetti sauce,
heat another minute and serve.
Nice with shredded cheese! :roll

Rod :)

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Re: UB Cookin'

Post by Amigoo » Wed Mar 24, 2021 5:33 am

:idea: Sprouted lentils can also be used in lentil soup:

Re: https://www.recipetineats.com/lentil-soup/

Simple (and tasty) lentil soup ingredients!
To limit the cooking of sprouted lentils,
simmer ingredients without the lentils,
then add later and simmer until hot. ;)

Rod :)

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Re: UB Cookin'

Post by Amigoo » Thu Mar 25, 2021 1:41 am

:study: Re: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4094164/

"Effect of Fermented Chlorella Supplementation on Growth Performance, Nutrient Digestibility,
Blood Characteristics, Fecal Microbial and Fecal Noxious Gas Content in Growing Pigs" :roll:

"it is suitable to hypothesize that inclusion of Chlorella could improve growth performance of (your) pigs."

:idea: Apparent bottom line: If your growing pigs have fecal noxious gas,
feed them fermented chlorella with their morning pizza (or whatever). ;)

See also: https://products.mercolamarket.com/fermented-chlorella/
"With More Chlorophyll Than Any Other Plant, This Green Algae Supports a Healthy Lifestyle" 8)

Rod :)

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No Churn Vanilla

Post by Amigoo » Fri Mar 26, 2021 2:47 pm

:study: Re: https://addapinch.com/no-churn-ice-cream-recipe/

"No Churn Vanilla Ice Cream Recipe - Three Ingredients"

:idea: A good hint that most commercial ice cream is full of it (other stuff). :roll:
For chocolate, try 1 tsp vanilla and 2 tbsp 100% cacao powder. :roll

Rod :)

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Re: UB Cookin'

Post by Amigoo » Fri Mar 26, 2021 4:17 pm

:scratch: Logically, it must be true! ...

Brunch = Breakfast/Lunch
Lupper = Lunch/Supper
Brupper = Breakfast/Lunch / Lunch/Supper (if one daily meal) :o
(not to be confused with Abrupter, an interrupted meal ...
or Erupter, a tainted meal). :roll:

Rod :)

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Re: UB Cookin'

Post by Amigoo » Sat Mar 27, 2021 10:52 am

Re: https://www.eatthis.com/diet-soda-side-effects/
"15 Reasons You Should Never Drink Diet Soda" :o

:idea: A proposed Plan B: Drink non-diet soda with less sugar*,
since sugar desire is acquired (even encouraged by food marketing!)
and, therefore, can be reduced with consistent effort. ;)
* and no artificial sweeteners.

:roll: Permitting food marketing - for years! - to promote products
that encourage more consumption is a good thing :?: :!:

:roll: That glazed donuts are given free for coronavirus vaccinations
is a good thing (relative to getting healthier with food) :?: :!:

Tip: Note that only medical intervention (vaccines, etc.)
is now discussed - not natural lifestyle prevention ...
and hinting that commercial profit is the reason? :?

Rod :)

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Re: UB Cookin'

Post by Amigoo » Sat Mar 27, 2021 1:29 pm

:sunflower: A diabetes discovery journey ...

1. A good concept to remember
(re: food labels when counting carbs):
net carbs = carbohydrates minus fiber
(net carbs cause blood sugar increase) ;)

:idea: When a particular food is low in fiber,
meal's total fiber becomes more important.

2. Grains are the "gift that keeps giving" blood sugar (IMO).
Skip grains (including flours) to see effect on blood sugar;
include all sweet treats to be more impressed! ;)

3. Common nutrition advice: 8)
Consume no more carbs per three-hour period
than can be controlled by available insulin (not meds).
Fiber, fat, and protein help slow blood sugar increase.

Rod :)

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Re: UB Cookin'

Post by Amigoo » Sun Mar 28, 2021 3:43 am

:study: Re: https://www.theironyou.com/2011/06/chia ... rfood.html

"Chia seeds were a main component of the Aztec and Mayan diets and were the basic survival ration of the warriors.
I've read that one tablespoon was believed to sustain an individual for 24 hours." :o

:idea: Probably myth about the 24 hours, considering the specific nutrients now known, but these seeds do minimize hunger!
And with sufficient hydration might sustain a warrior for a day (if they had consumed other foods first). ;)

"Sustain" might also mean that they had just enough nutrients to keep living another day. :roll:

BTW: This Chickpea Tikka recipe sounds tasty and nutritious! but skip white rice :!:
Re: https://www.theironyou.com/2016/03/vega ... asala.html
Also, try replacing chickpeas with sprouted lentils (just simmer to heat).

Rod :)

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Re: UB Cookin'

Post by Amigoo » Sun Mar 28, 2021 4:40 pm

Re: https://www.heartfoundation.org.nz/well ... holesterol

"While egg yolks are high in cholesterol and are a major source of dietary cholesterol, it is saturated fatty acids
that have a greater effect on our blood cholesterol levels and, therefore, heart disease risk."

"There are more important changes people should be focusing on, such as increasing vegetable intake,
eating more whole and less-processed foods and reducing saturated fat intake"

:idea: "Reducing saturated fat" also refers to how eggs are cooked
and what accompanies them when served. ;)

Rod :)

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Re: UB Cookin'

Post by Amigoo » Sun Mar 28, 2021 5:01 pm

Re: https://www.heartfoundation.org.nz/well ... ut-healthy

"research from the Pacific Islands is widely quoted as supporting use of coconut oil. However, this research is on squeezed coconut milk/cream rather than coconut oil. Coconut oil was typically used as a hair conditioner or moisturiser rather than eaten. Furthermore, the traditional Pacific diet was far different to that in New Zealand, based largely on fresh vegetables and fruit, seafood, and with no processed or junk foods."

OMG! Consider all the sources of saturated fat in modern diets!
(and popular medications to complement this consumption) :roll:

Rod :)

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Re: UB Cookin'

Post by Sandy » Tue Mar 30, 2021 2:18 am

The Vanilla no churn ice cream recipe sounds good, Rod. Thank you. I don't dare make it, though, as lately I have no compunction to restrain myself. :shock: sigh...
Best if I stock the fridge full of easy to eat veggies and fruit and leave the "sweets cabinet" Empty.

I have discovered that if I am tempted to overindulge in something yummy at night, ( my bad time) I leave it in the outdoor fridge/freezer in the garage, where I must brave a scurrying hoard of giant sized roaches to reach my yummy destination. :shock: :pale:
These freaky guardians are better then hiring a pit bull. :mrgreen:

xxSandy
“And at the end of the day, my friends, even if it is a long day, and this is a long day, love wins. Always.”
~Governor Andrew Cuomo~

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Re: UB Cookin'

Post by Amigoo » Tue Mar 30, 2021 2:50 am

Sandy,

I'm testing extreme carb denial while skipping diabetes med (4 days so far).
Not exactly "Keto" but getting close! Keto is extreme LOW-carb. At least,
I'm now close to "non-diabetic" blood sugars in the morning! :roll
This morning: 102 mg/dl (5.7 mmol/L) 8)

:idea: This test is not likely to continue for weeks, but I'm maintaining
sufficient energy (unlike a Keto attempt several years ago). I call this
the No-C Diet: No cookies, candy, cake, ice cream, cola (soda)
and related sweet treats (plus no grains and limited fruit). :roll:

However, this LOW-carb trend has been in motion for a year -
I suddenly reached a "I should test this!" moment. :o

:scratch: What's on the menu? Lotsa veggies, nuts, seeds,
some legumes, eggs, a bit of fish and chicken, EVOO. 8)

Rod :)

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Sprouted Lentil Gazpacho

Post by Amigoo » Tue Mar 30, 2021 6:59 pm

Sprouted Lentil Gazpacho

A feisty Paleo fiesta of flavor and crunch;
best served cold (but some like it hot). :roll:

:roll Ingredients:

1 cup organic green lentils, sprouted*
15 oz can diced tomatoes
1 cup Chunky Mild Salsa
10 oz can tomato soup
10 oz can cold water
3/4 tsp cayenne pepper
1/4 cup dried chives
1 tbsp dried cilantro
1 tsp garlic granules
1 tsp cumin powder
2 1/2 tsp paprika
1 tbsp virgin olive oil
2 tbsp apple cider vinegar
1 med. sweet onion, diced
2 cups chopped asparagus, steamed

:arrow: Directions:

Gently mix ingredients as listed
and refrigerate overnight. 8)

* To sprout green lentils ...

Soak overnight, 1 cup green lentils in water.
Drain well in a colander with small holes,
let drain onto plate or in pan (or bowl),
then rinse twice a day three days.
Keep covered with a lid or plate.

When 1/2" (or longer) sprouts form,
parboil 1 min. in lotsa boiling water,
drain well, allow to cool, then refrigerate
in covered container using paper towels
to absorb excess moisture. ;)

Rod :)

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Re: UB Cookin'

Post by Amigoo » Thu Apr 01, 2021 4:22 am

Re: https://plantbasedcookingshow.com/2020/ ... flatbread/
"Vegan Lentil Flatbread - Ingredients: 1 cup red lentils, 2 cups water"

OMG :!: A recipe that's just preparation and frying like a pancake!
(but these could accompany the Sprouted Lentil Gazpacho) ;)

:idea: Tip: Reduce water to 1 2/3 cups, simmer lentils until cooked,
allow to cool, then add to preferred salsa for a fiber boost.
Even makes a salsa side dish (instead of condiment). 8)

Rod :)

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Re: UB Cookin'

Post by Sandy » Thu Apr 01, 2021 11:45 pm

Rod!

This is wonderful!
I'm now close to "non-diabetic" blood sugars in the morning! :roll
This morning: 102 mg/dl (5.7 mmol/L)
Are you still staying away from the C foods? That would take a lot of will power for me as I have more then one sweet tooth. :oops:
However I have stated something that I hope will help improve my overall health in the years to come.

I started walking this yesterday morning. Now I know that isn't terribly exciting news except you have to understand I have been a bit of a hermit for months now. You would laugh, though. To appease my need for coffee in the wee hours of the morning, I take a travel mug of it with me when I walk. I pass countless people with their water bottles but so far only one old lady with her coffee mug. :roll: :lol:

Thank you for the latest recipes!
:sunny:
xxSandy
“And at the end of the day, my friends, even if it is a long day, and this is a long day, love wins. Always.”
~Governor Andrew Cuomo~

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Re: UB Cookin'

Post by Amigoo » Fri Apr 02, 2021 2:26 am

Sandy,

Reducing the Cs has been a multi-year effort with success due to both cutting carbs
and cutting food expenses in retirement. Where carb reduction is not an influence,
cost reduction can be equally persuasive! In recent months, a simple oatmeal cookie
(from a $1.00 package of 24 from the Dollar Store) with a cuppa morning coffee
is still rationalized ... and the only C (of cookies, candy, cake, etc.). :roll

:duh Ice cream had become occasional, mostly to control weight, but increasing price
and less quality (fillers, preservatives, whatever) finally helped kick this bucket!
A good indication of this sweet retreat is that just two TicTacs can be reasonably
satisfying for a bedtime or mini snack when a sweet taste is wanted. :roll:

It helps to avoid hunger by consuming enough of what's permitted so that
sweet treats are no longer so influential. And thanks to Covid, much isolation
keeps me away from restaurant meals where the menu might be persuasive. ;)

:idea: Tip: Carrots have just enough sweetness to be satisfying (once sweet treats
are consumed less). Boil "baby" carrots to al dente and keep them refrigerated
for snacks or meals, cold or hot - even skinny dippin' (re: skinny carrots). :roll

Rod :)

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Re: UB Cookin'

Post by Amigoo » Fri Apr 02, 2021 7:22 pm

:study: Re: https://www.healthline.com/nutrition/are-egg-yolks-bad

"Your liver actually produces cholesterol in large amounts, because cholesterol is a necessary nutrient for your cells. When you eat larger amounts of high-cholesterol foods such as eggs, your liver simply starts producing less cholesterol. Conversely, when you get little cholesterol from food, your liver produces more. ... blood cholesterol levels don’t change significantly in most people when they eat more cholesterol from foods."

"eggs contain a little bit of almost everything the human body needs."

:idea: However, how eggs are cooked (and served with what) may be a link to heart disease. ;)

Rod :)

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Black Soybean Hummus

Post by Amigoo » Sat Apr 03, 2021 5:39 am

:study: Re: http://cookingislikelove.com/wp/black-soybean-hummus/
"black soybeans are very very low in carbs." :roll

Ingredients for Black Soybean Hummus:

15oz can black soybeans drained, save juice
2 tsp minced garlic
1/2 tsp ground cumin
2 tbsp tahini
1/2 tsp salt
1/2 tsp black pepper
2 1/2 tbsp lemon juice
3 tsp black soybean juice
2 tsp olive oil

Rod :D

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Re: UB Cookin'

Post by Amigoo » Sun Apr 04, 2021 4:27 am

Re: Black Soybean Hummus

:scratch: Who knew :?: :!:
Black beans easily substitute for black soybeans
... or try half & half (beans - not milk). :roll:

:idea: For more chewiness, substitute white sesame seeds
for tahini ... or try half & half (seeds - not milk). :roll:

Rod :)

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BB & Q Burgers

Post by Amigoo » Sun Apr 04, 2021 6:02 pm

BB & Q Burgers (Black Beans & Quinoa),
a quick proof of concept :finger:

Nature's authentic faux beef burgers.
(try black beans instead of black soybeans,
but the soybeans have more protein) ;)

:roll Ingredients:

1 cup tri-color quinoa, rinsed
1 2/3 cups water
1/2 tsp salt
1/2 tsp ground cumin
1 tsp garlic granules
2 tbsp dried parsley
3 tbsp light oat bran
2 tbsp virgin olive oil
15oz can black soybeans, rinsed & mashed
1 1/2 cups diced sweet onion
1/3 cup dried chives

:arrow: Directions:

Lightly oil 8" x 10" baking dish.

In medium sauce pan, simmer quinoa in water
just until water is absorbed (about 20 min.).

Immediately stir in ingredients as listed
(stir well before adding olive oil, etc.,
then stir well again to complete).

Press mixture into baking dish,
then cover with plastic wrap,
and refrigerate overnight.

To cook, carefully cut mixture into patties
and fry in olive oil until lightly browned
(or quickly fry on both sides, then cover
and let patties heat in pan).

:idea: For better presentation, chill mixture,
form into patties and refrigerate between sheets
of plastic wrap. Add 3 tbsp egg whites to mixture
(before olive oil) to increase firmness.


Also try with Pincha Pasta Sauce
(easy to make when you're pinched for time) ;)

Combine 10oz can tomato soup, 1/2 tsp garlic granules,
3 tsp dried oregano, 2 tsp dried basil, 6oz can tomato paste,
6oz can cold water, 1 tbsp virgin olive oil.

Stir ingredients well before adding olive oil.
Refrigerate overnight for flavors to blend.


:geek: Fond of Breakfast Patties :?:

Sprinkle rubbed sage on the patties before cooking
(or stir into the mixture before refrigeration).

:geek: Fond of Meat Loaf :?:

Press mixture into lightly oiled loaf pan,
top with Pasta Sauce (optional), bake at 350F
55 min. in pre-heated oven.

:geek: Fond of Simply Ketchup :?:
(when ketchup is a health food)

Combine two 6oz cans tomato paste with 3 cans cold water,
1/4 tsp salt, 1/4 tsp garlic granules, 3 tsp chili powder,
1 tsp dried basil, and 1/8 tsp Vitamin C Crystals.

Refrigerate overnight, then stir before first serving.
Add 1/4 tsp sugar for a bit of sweetness.

:geek: Fond of Appeteasers :?:

Re: https://www.healthline.com/health-news/ ... art-health
"Just Half a Tablespoon of Olive Oil a Day Can Improve Heart Health"

:idea: Try another healthy spoonable on a crisp or whatever:
Combine 6oz can tomato paste, 1/2 cup water,
1/2 tsp garlic granules, 1 tbsp virgin olive oil.
To upgrade, serve with fresh basil leaves. :roll


Rod :)

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Re: UB Cookin'

Post by Amigoo » Mon Apr 05, 2021 2:40 am

Re: https://www.thehealthsite.com/fitness/d ... 16-362617/
"DO NOT throw away the pineapple core!" :o

"The pineapple core is a rich source of fibre and keeps your digestive system healthy. Bromelain is a proteolytic enzyme with anticoagulant properties that helps clot blood. It also possesses anti-inflammatory properties and aids healing of wounds or bruises and other skin infections. The core has high concentration of Bromelain as compared to the fruit and hence is more beneficial. A great source of Vitamin C!" :roll

:idea: Cut off top and bottom of a pineapple, slice off skin next, then slice it vertically into quarters.
Next, slice each quarter into wedges with the core as an edible "handle". Bon Appétit :!:

8) Cut an orange the same way, but don't peel off skin.
This permits bites of the nutritional pith next to the skin.
Keep a bucket of these refrigerated for EZ snackin'. ;)
Serve these at every meal (and on buffet tables).

Rod :D

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