UB Cookin'

[Amigoo]

Sweet Crushed Garlic (method - not taste)

Helps preserve allicin 3-4 days in refrigerator.

Directions: (Google AI Overview recap)

Crush 10 med. cloves of garlic, wait 10 min.,
stir in 1 1/2 tsp lemon juice or white vinegar.
Press into small, cold glass jar, attach lid
and refrigerate immediately.

However, using immediately after 10 min. wait
is often recommended to avoid bacteria risk
with extended refrigeration.


Rod

[Amigoo]

Guar Gum Gel (thick)

In 2-cup glass jar with lid, add 1 cup cool water
and 2 tsp guar gum powder, then attach the lid,
swirl jar to moisten powder, shake vigorously
until gel forms (about 1 min.).

Open lid and push gel down, then rinse lid,
re-attach to jar and refrigerate.

Tip: Thick gel can be thinned with water,
but thin gel cannot be thickened easily
by adding more guar gum powder.


Rod

[Amigoo]

Q: News headline: "The truth about how much protein your body can absorb in one meal"

This headline seems to ignore that the body uses protein (amino acids) as needed. As long as the pool of amino acids
is sufficient, the body has what it needs. In other words, "in one meal" seems indirect - even simplistic - reference
to how the amino acid pool is replenished by the different meals in a day.

(Google Gemini) "The human body functions on a 24-hour metabolic rhythm where physical activity, circadian cycles, and energy expenditure dictate nutrient partitioning. Aligning protein intake with distinct behavioral blocks - such as distributing it across meals and snacks relative to when physical repair or activity actually happens - creates an optimal environment for muscle protein synthesis and metabolic health.

Rather than worrying about whether a single meal exceeds an arbitrary cap, focusing on total daily intake divided into 3 to 5 responsive feedings ensures that the circulating amino acid pool remains consistently replenished to match the body's shifting demands throughout the day."

Q: Thus, the perspective should be how much protein one's body needs and how best to distribute this
by meals and snacks - not how to maximize protein in a particular meal? Just focusing on protein ignores
that other nutrients are required to obtain the best nutrition from a meal.

(GG) "Spot on! Shifting the perspective from 'how much can I squeeze into this single sitting'
to 'how do I best distribute my total daily protein requirement' solves the problem entirely.

When you focus on the big picture - total daily need based on your body weight, activity level, and goals - meal timing and frequency become tools for consistency rather than sources of anxiety. Instead of trying to game an arbitrary per-meal maximum, the goal is simply to anchor each meal and snack with a meaningful, moderate dose of protein to keep the amino acid pool nicely topped up throughout the day.

It turns nutrition from stressful math problem into sustainable routine that actually fits how you live, eat, and move."


More protein may not be needed when plant protein is also consumed in balanced meals.

Re: https://www.healthline.com/nutrition/co ... for-vegans
"13 Complete Protein Sources for Vegetarians and Vegans"

"Given that plant foods contain varying amounts of amino acids, you can get enough of each essential amino acid
throughout the day by eating a varied diet and combining complementary plant proteins in the day's nutrition."


(GG) Plant-based proteins successfully provide a comprehensive amino acid profile through dietary complementarity,
and balanced plant-forward diets offer distinct physiological dynamics regarding nutrient delivery:

- While individual plant foods (such as legumes, grains, and nuts) typically feature lower amounts of specific indispensable amino acids
like lysine or methionine, combining them across a varied diet easily fulfills total human amino acid requirements.

- The human body maintains an internal pool of free amino acids (from recent meals and tissue turnover), meaning complementary
proteins do not strictly need to be consumed in the exact same mouthful to be effectively utilized by the body.

- Plant-based foods are inherently embedded in a complex food matrix rich in fiber, complex carbohydrates, and cellular structures.
This structure slows down gastric emptying and prolongs intestinal digestion phase compared to rapid-digesting isolated animal proteins.

- Because of this slower, sustained breakdown, a balanced plant-rich diet delivers a smoother, more synchronized trickle
of amino acids into the bloodstream over an extended period. This avoids the sharp amino acid spikes and rapid oxidation
often seen with isolated fast-digesting proteins, thus supporting steady metabolic availability throughout the day."


Rod

[Amigoo]

Red Beet Chowderr

When one ingredient is selected, then each ingredient
chooses the next, giving Godsoup ("God! It's soup?!")
To upscale, serve with scoop of plain Greek yogurt.

"Chowder" came next and reminded of this poem's quote:
"To err is human, to forgive, divine" (1711, Alexander Pope)

Ingredients:

1/2 cup unsweetened applesauce
3/4 cup cold water
2 tbsp sifted oat bran*
1 1/2 tbsp dried chives
2 tbsp unsweetened desiccated coconut
2 tsp red beet powder
1/2 tsp garlic powder
1/2 tsp sea salt
15oz can whole red beets, drained** and chopped
2 tbsp distilled white vinegar

* Fine particles sifted from light oat bran.
** Save juice for steamed red cabbage
to avoid sodium in canned beets.

Directions:

Assemble as listed, stirring vinegar into beets
before they're included in this mixture.
Refrigerate overnight to hydrate
and blend flavors.


Rod

[Amigoo]

Culinary wisdom (and humor) ...

In the beginning, God created chewing - not blenders, anticipating that chewed food
would mix with one's saliva for better food digestion and slower release of nutrients.

Wisely, God did not reveal if, in a group of diners, the talkers would be better chewers
since their jaws were more active. Of course, today's researchers try to prove that,
since mothers teach children not to talk when chewing food, that God assumed
dinner table chatter would be evenly distributed.

Then again, other researchers try to prove that blenders (and related devices/methods)
were invented to permit more dinner table chatter with less time spent chewing.
Wisely, God anticipated that cell phones would be invented whereby, even at the
dinner table, adequate chewing would occur since diners would be preoccupied
with their phones (eventually called "smart" phones).

Also wisely, God never revealed whether men or women would lead
dinner table chatter even when their time spent chewing was minimal.
Best guess: Jaws 'n Chatter will be a blockbuster AI presentation
... probably with insufferable blender commercials.


Rod

[Amigoo]

Pumpkin Orange Kefir (POKer)

Super tasty kefir keeper!

Ingredients:

1 quart 1% plain unsweetened kefir
1/2 15oz can pumpkin puree
1/4 cup frozen OJ concentrate, thawed
1/2 tsp turmeric extract powder (optional)

Directions:

Mix well and refrigerate.


POKer Porridge

Into 2 1/2 cups of this chilled probiotic POKer, stir
2/3 cup light oat bran and 1/2 cup desiccated coconut;
refrigerate overnight to hydrate oat bran and coconut.

Serve cold (preserves kefir's probiotics)
with raw walnuts or sunflower seeds.
Add more POKer to thin porridge and
upscale with fresh orange slices.


Rod

[Amigoo]

Banana Ice Kream

Healthy frozen dessert for your inner monkey!
To upscale, serve sprinkled with cinnamon,
topped with raw walnuts or sliced almonds.

Ingredients:

2 cups cold milk mixture*
1/4 tsp guar gum powder
1 cup mashed firm ripe bananas (about 3 med.)

* 1 pint half & half + 12oz can evaporated milk

Directions:

In chilled mixing bowl, electric whisk milk mixture
and guar gum powder until foamy, then whisk in
mashed bananas.

Pour into chilled bowl with lid and freeze
until firm (4-5 hours), stirring a few times.


Rod

[Amigoo]

Lickety Ketchup

Lickable and super quick!

Ingredients:

6oz can tomato paste
6oz can cold water
1 rounded tbsp frozen apple juice
(or OJ) concentrate, thawed
1 tbsp apple cider vinegar
1/4 tsp onion powder
1/8 tsp garlic powder
1/8 tsp ground thyme
1/4 tsp sea salt

Directions:

Whisk well and chill to blend
flavors (overnight is best).


Rod

[Amigoo]

Apple Coconut Loaf

Dense, moist with coconutty texture.
Serve as breakfast dish or dessert
with preferred toppings.

Ingredients:

1/2 cup sifted oat bran (coarse particles)
1/3 cup sifted oat bran (fine particles)
1/2 cup coconut flour
1/3 cup desiccated coconut
2 1/4 cups 2% milk, very warm
1/4 cup sugar
1/2 tsp salt

1 tsp baking powder
1 lg egg + 2 whites, whipped
1 tbsp virgin olive oil
2 1/2 cups diced red apples

Directions:

Lightly oil glass loaf dish;
pre-heat oven to 350F degrees.

Stir milk into oat bran, coconut flour,
shredded coconut, sugar, and salt.
Cover bowl and let rest 15 min.,
then stir vigorously.

Stir in baking powder, then egg whites
and olive oil; fold in apples last.

Spoon evenly into glass loaf dish
and bake 1 hr. 10 min.


Rod

[Amigoo]

Kiddley Divey (serves 4-5)

(from refrain in Mairzy Doats, novelty song written and composed
in 1943 by Milton Drake, Al Hoffman, and Jerry Livingston)

For Kiddley Divey Nestor (from ancient Greek, meaning
wise old sage) with nest symbolism, serve egg on nest
of prepared oat bran over cooked cabbage.

Re: https://mairzy-doats.com/about-mairzy-doats/the-song/
"Mairzy doats and dozy doats and liddle lamzy divey.
A kiddley divey too, wouldn't you?"

This simple dish of oat bran and onions, served as a scoop
on a bed of steamed cabbage (ivy greenery) begged unique
and musically entertaining identity. Wouldn't you

Ingredients:

3 cups simmering water
1 cup oat bran
1/2 tsp sea salt
1/4 tsp garlic powder
1 tbsp virgin olive oil
1 lg sweet onion, diced
4-5 boiled eggs (for topping)

Directions:

In large sauce pan, stir oat bran into
simmering hot water; stir in remaining
ingredients, leaving olive oil until later.

Remove pan from heat, cool 10 min.
while covered, then stir in olive oil.

Serve over steamed (or sautéed)
green cabbage as a main dish,
with preferred accompaniment
and toppings/sauce.


(Google AI Overview) "An exceptionally balanced, nutrient-dense, and low-glycemic
combination, providing sustained release of energy, healthy fats, high-quality protein.
By pairing complex carbohydrates and rich fiber with clean protein and lipids, creates
a textbook example of a satisfying, anti-inflammatory meal."


Rod

[Amigoo]

Black Bean Loafe

Say what?! It's not meat?

Ingredients:

1 cup tri-color quinoa*, rinsed
1 1/2 cups simmering water
1/3 cup sifted oat bran (fine particles)
1 tbsp dried parsley
1 tsp onion powder
1 tsp garlic powder
3/4 tsp salt
3 tbsp virgin olive oil
15oz can black beans, drained & mashed
1 1/3 cups diced sweet onions
1 1/3 cups diced celery
tomato sauce topping (optional)

* mix with red quinoa for better color.

Directions:

Pre-heat oven to 350F degrees;
lightly oil medium loaf pan.

Cook quinoa until water absorbed (about 15 min.),
then stir in oat bran and spices, then olive oil,
then black beans, onions and celery.

Spoon evenly into prepared pan and bake 45 min.,
then cover with tomato sauce and bake 15 min.


Rod

[Sandy]

Hi Rod,
Thank you for all the new recipes.
I'm sorry I have been slow to post them to the index. The board has been so slow that it has been difficult for me to get on the past week or so.
I have a question concerning the Guar gum recipe. Do you know how long it is safe to keep in the fridge?
xxSandy


(Google AI Overview) "Plain guar gum gel made with water and guar powder lasts
about 1 to 2 weeks in the refrigerator before breaking down or growing mold."

My current batch has lasted two weeks without breaking down or mold,
but is stored in a backup refrigerator that stays colder with less use.
Use glass jar to keep it colder and quickly return it to refrigerator.

Rod