UB Cookin'

[Amigoo]

Re: https://www.allselfsustained.com/great- ... nt-change/
"Great Depression-era Meals We Will Be Eating Again If Things Don’t Change"

Most of these recipes provide good nutrition, especially relative to modern foods.
However, many of the desserts need serious nutrition upgrade! In this modern era,
new plant-based foods are available that provide less expensive nutrition than
what's touted online as gourmet recipes.

Rod

[Amigoo]

Pumpkin Panbread

Hybrid pancake/flatbread.

Ingredients:

1/2 cup light oat bran
1/2 cup warm liquid (try green tea)
1/3 cup pumpkin puree
1 xlg egg + 1/3 cup egg whites
1 tbsp sugar
1/2 tsp cinnamon
1/4 tsp salt
1 tbsp virgin olive oil

Directions:

Lightly oil then heat non-stick pan or griddle.

Combine oat bran with liquid, let rest 10 min.,
then vigorously stir in remaining ingredients

Pour 1/2 cup of batter to make each panbread,
then carefully turn over when sides are dry
(will not bubble like typical pancakes).

Consume as pancakes or flatbread.

Rod

[Amigoo]

Seedy Mincemeat

Super energy for "impossible" days.

Ingredients:

16oz jar almonds only butter, creamy
1 cup white sesame seeds
1 cup raw sunflower seeds
11oz jar vegan mincemeat

Directions:

Mix well as listed, then refrigerate.
Add almond oil if too dry.

Rod

[Amigoo]

Peach Ice Kreme

Healthier (and cheaper) than ice cream
with ice crystals texture (powdered milk,
whipped, prevents solid ice hardening).

Ingredients:

15oz can peaches in natural juice
1/2 cup powdered milk
1/3 cup whipping cream
1/3 cup dried, finely shredded coconut (optional)

Directions:

In deep container, combine powdered milk with peach juice,
add peaches and blend a few seconds to chop peaches,
then whip mixture until foamy.

Pour into pre-chilled metal container, freeze overnight.
Then stir cream and dried coconut into mixture,
and freeze several hours.

Rod

[Amigoo]

Skinny Dippin' Yogurt

Powdered milk increases protein
and improves texture/flavor
of this lower-calorie dip.

Ingredients:

16oz container 2% Greek Yogurt
1/3 cup powdered milk
1 1/2 tbsp veggie seasoning
1 tbsp dried parsley
1/3 cup water

Directions:

Mix water and dry ingredients, stir into yogurt.
Refrigerate overnight; stir briefly before serving.

Rod

[Amigoo]

Research to find alternatives to expensive probiotics ...

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

Q: Which are more important: prebiotics or probiotics?

"Prebiotics are generally considered more important than probiotics for maintaining a healthy gut microbiome. Here's why: Prebiotics act as food for the beneficial bacteria (probiotics) already present in the gut. They help these good bacteria thrive and multiply. Probiotics alone have a hard time surviving and colonizing the gut without adequate prebiotics to feed on.

Prebiotics are also more robust than probiotic supplements. Many probiotic strains get destroyed by stomach acid before reaching the intestines. In contrast, prebiotics pass through the digestive system intact to nourish the existing gut microbiota. While probiotic foods and supplements can be beneficial, their effects are often temporary if prebiotics are lacking in the diet. The probiotic bacteria struggle to establish themselves without a consistent prebiotic food source.

For these reasons, experts recommend focusing on getting enough prebiotics from foods like onions, garlic, bananas, asparagus, and whole grains to support the growth of your body's native beneficial bacteria. Probiotic supplements can then provide an additional boost, but prebiotics are the key to maintaining a diverse and robust gut microbiome long-term."

Q: Are green bananas a good prebiotic?

"Yes, green bananas are an excellent prebiotic food source. Here's why: Green bananas are rich in resistant starch, which acts as a prebiotic by feeding the beneficial bacteria in the gut. Resistant starch passes through the small intestine undigested and reaches the colon intact, where it promotes the growth of healthy gut microbiota.

Studies have shown that the resistant starch in green banana flour can help restore gut microbiota balance and improve intestinal barrier function after antibiotic-induced dysbiosis in mice. The prebiotic effects accelerated microbiome recovery compared to natural recovery alone.

The prebiotic fiber in green bananas also provides food for probiotic bacteria like Bifidobacteria and Lactobacilli to thrive. This synbiotic combination of prebiotics and probiotics supports a diverse, robust gut microbiome. Additionally, the pectin fiber in green bananas acts as a prebiotic by nourishing the beneficial gut bacteria that feed on it in the colon. This helps maintain a healthy gut environment.

So in summary, the high amounts of resistant starch, prebiotic fiber, and pectin make green bananas an excellent prebiotic food choice for promoting a balanced, well-nourished gut microbiome."

Rod

[Sandy]

Thanks, Rod for the great post on Prebiotic and gut health. I am going to look online for igreen banana flour a little later today.
I'd like to start some asparagus here at the house too. George and I had a little patch at our flat in Australia. We both loved the stuff.
xxSandy

[Amigoo]

OB Tea Cakes

Camp style, hearty oat bran pancakes.
Accompany with Walk-On-Water sides
(dark chocolate, raw nuts, fresh fruit)

Ingredients:

2/3 cup light oat bran
3/4 cup warm green tea
1 tbsp brown sugar
3/4 tsp cinnamon
1/4 tsp salt
1/2 cup pumpkin puree
1/3 cup egg whites, whipped
1 tbsp virgin olive oil

Directions:

Lightly oil then heat non-stick pan or griddle.

Combine oat bran, tea, sugar and spices;
let rest 5 min.; stir in remaining ingredients.

Pour 1/3 cup of batter to make each tea cake;
carefully turn over when center begins to dry.

Rod

[Sandy]

Hi Rod,
I'm adding oat bran and egg whites to my grocery list this week. I think Mom would enjoy the OB tea cakes...something healthy and a nice change of pace for breakfast.
Thank you!
xxSandy

[Amigoo]

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

Q: Are there specific foods or supplements that can help alter the gut microbiome for rheumatoid arthritis?

"Based on the provided search results, there are several dietary components and supplements that may help modulate the gut microbiome in a way that could potentially benefit rheumatoid arthritis (RA) patients:

Mediterranean diet: The Mediterranean diet, rich in fiber, polyphenols, probiotics from fermented foods, and omega-3 fatty acids, is proposed to have a beneficial effect on the gut microbiome and reduce inflammation in RA.

Key components include: Dietary fiber from fruits, vegetables, whole grains, and legumes acts as a prebiotic, promoting growth of beneficial gut bacteria. Polyphenols from olive oil, nuts, fruits, and vegetables have anti-inflammatory and antioxidant effects. Fermented foods like yogurt, kefir, and fermented vegetables provide probiotics. Omega-3 fatty acids from fish, nuts, and seeds may modulate gut microbiota composition.

Probiotics: Several probiotic strains, particularly from the Lactobacillus and Bifidobacterium genera, have shown promise in reducing inflammation and disease activity in RA patients. Lactobacillus casei seems to be one of the most promising candidates.

Prebiotic supplements: Prebiotics like inulin, galacto-oligosaccharides (GOS), and fructo-oligosaccharides (FOS) promote growth of beneficial gut bacteria and may have anti-inflammatory effects relevant to RA.

Omega-3 fatty acid supplements: Fish oil supplements rich in EPA and DHA omega-3s may help modulate gut microbiota composition and reduce inflammation in RA.

Fermented foods: Foods like yogurt, kefir, sauerkraut, kimchi, and miso provide probiotics as well as bioactive compounds from the fermentation process that can positively influence the gut microbiome.

While more research is still needed, the evidence suggests that adopting a Mediterranean diet pattern complemented with probiotic and prebiotic foods/supplements may be a promising adjuvant approach to modulate the gut microbiome in a way that reduces inflammation and improves outcomes in RA patients."

Rod

[Amigoo]

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

Q: Is sun tea better than brewed?

"No, sun tea is generally not considered better than traditionally brewed iced tea. The search results
indicate several drawbacks and risks associated with making sun tea compared to other brewing methods:

Safety Concerns: Sun tea brews at temperatures between 102-130°F, which is not hot enough
to kill potential bacteria present in the water or tea leaves. This creates an ideal environment
for bacterial growth, increasing the risk of contamination if not properly sanitized.

Traditionally brewed tea uses near-boiling water which eliminates bacteria.

Flavor Quality: While some claim sun tea tastes 'fresher' or less bitter, most experts found
little to no difference in flavor extraction between sun tea and cold brew methods when properly brewed.

The cold brew method in the refrigerator produced a cleaner, more balanced flavor than sun tea.

Extraction of Beneficial Compounds: Some studies suggest cold brewing, including the sun tea method,
may extract fewer antioxidants and less caffeine compared to hot brewing methods.

Convenience: Cold brewing tea in the refrigerator is more time-efficient, allowing you to make
a larger batch that can be stored for several days rather than having to brew sun tea daily.

In summary, while sun tea has nostalgic appeal, most experts recommend avoiding it due to food safety risks.
Cold brewing tea in the refrigerator is considered a better alternative as it produces a similar flavor profile
without the bacterial concerns and is more convenient. Traditionally hot brewing tea is still preferred
for optimal extraction of beneficial compounds."

Rod

[Amigoo]

This response hints that a 4-6 min. brew in just-boiled water
may still be better since ALL the grounds are in water for this time.
Also, this camp-style method works without electricity.


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

Q: Is brewing coffee gounds in just-boiled water then pouring through a coffee filter
better extraction than using a drip coffee maker?

"No, brewing coffee grounds in just-boiled water and then pouring through a filter (known as the pour over method)
does not necessarily result in better extraction than using a drip coffee maker. Both methods can produce excellent
extraction if done correctly. The key factors that determine good extraction are:

Grind size - The grind size needs to be appropriate for the brew method. For pour over, a medium grind is ideal,
while drip makers work best with a medium-coarse grind.

Water temperature - The ideal brewing temperature for coffee is around 195-205°F (91-96°C). Pour over allows
more control over water temperature, but good drip makers can also achieve this range.

Contact time - The coffee grounds need to be in contact with the water for the right amount of time,
usually 4-6 minutes, to allow proper extraction of flavors. Pour over gives you more control over contact time.

Agitation - Gently agitating the grounds during brewing can improve extraction. This is easier to do
with the pour over method by controlling the pour rate and pattern.

So in summary, while the pour over method allows more hands-on control over variables like temperature,
agitation, and contact time, a well-designed drip coffee maker that uses the right grind, temperature,
and brew time can also achieve excellent extraction. The skill of the user is more important than
the method itself for getting maximum flavor extraction from the coffee grounds."

Rod

[Amigoo]

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

Q: While dairy products are sometimes avoided for certain health reasons, are fermented dairy products
(yogurt, cultured cottage cheese, etc.) still beneficial nutrition?

"Yes, fermented dairy products like yogurt, kefir, cultured cottage cheese, and others can provide significant nutritional benefits,
even for those who are lactose intolerant or have difficulty digesting regular dairy products.

Key Benefits of Fermented Dairy

Improved Digestibility: The fermentation process breaks down lactose (milk sugar) into lactic acid, making these products
easier to digest for those with lactose intolerance. It also breaks down milk proteins, reducing the risk of allergic reactions.

Probiotics: Fermented dairy products are rich in beneficial probiotic bacteria like Lactobacillus and Bifidobacterium strains.
These probiotics support gut health, boost immunity, and may help with conditions like irritable bowel syndrome (IBS).

Nutrient Availability: Fermentation increases the bioavailability of certain nutrients like vitamins, minerals,
and antioxidants, making them more easily absorbed by the body.

Potential Health Benefits: Studies suggest fermented dairy may help reduce inflammation, lower cholesterol and blood pressure,
aid weight management, and even improve mental health. However, more research is needed in some areas.

High in Protein and Calcium: Like regular dairy, fermented varieties are excellent sources of high-quality protein
and calcium, which are essential for bone health and muscle development.

While the specific benefits may vary between different fermented dairy products, overall, they can be
a nutritious addition to the diet, even for those who have difficulty tolerating regular dairy. Choosing plain,
unsweetened varieties is recommended to avoid added sugars."

Rod

[Sandy]

Thank you Rod for that valuable information on fermented dairy. I had forgotten how beneficial it could be.
I may suggest this to a friend of mine who has some trouble with IBS. Her diet is simply ghastly and I would love to see her gradually swing towards a better diet. Of course, it is her life and I am not going to harp at her even though I am so good at it.
xxSandy


Sandy<

An elderly lady commented on her channel that a "knowledgeable" friend advised her to avoid dairy products
to minimize her rheumatoid arthritis. I wondered about this advice and found no confirmation online. Then,
fermented dairy came to mind, products that have been consumed without problems for centuries! Also,
Perplexity responded that there's no convincing evidence that dairy causes rheumatoid arthritis.

Rod