UB Cookin'

[Amigoo]

G-spot Cacao
(oft preferred brand mentioned)

Place plastic wrap on small tray, stir 1/2 cup chia seeds
into two melted 3.17oz Ghirardelli 86% Cacao Bars,
then pour over plastic wrap.

Tilt tray to spread melted chocolate, cover with plastic wrap
and refrigerate until hardened. Then break into small pieces
and keep refrigerated.

Serve with thawed blackberries to upscale.

Tips: Melt chocolate in quart Pyrex measuring cup
placed in a pan of simmering water (stir in chia
when chocolate is just melted and not too hot).
Also tasty served with fresh orange slices.

Who knew?! G-spot Cacao is A-team nutrition!

(Perplexity) "The Aztecs recognized the nutritional value of both chia seeds and cacao.
Combination of chia and chocolate in contemporary cuisine reflects continued appreciation
for these nutritionally rich foods that were so vital to Aztec culture."

Rod

[Amigoo]

Purple Power Simplicity

Aunty Oxidant's secret to good health.

Lightly oil 8" x 10" baking dish.

Place 1" rounds of red cabbage head in dish,
top with lengthwise cut half of purple potato
(cut side down), cover dish with foil,
bake 3 hrs in 325F degree oven.

Serve hot, drizzled with virgin olive oil,
sprinkled with garlic granules and S&P.

Tip: Potato does not have to be peeled.
To upscale, serve with sautéed onions
and preferred greens (even asparagus).
Include a protein for complete meal.

Rod

[Amigoo]

Re: https://www.dailymail.co.uk/health/arti ... patti.html
"Researchers warn common food ingredient unique to America turbocharges cancer"

"Added fructose is sugar that is extracted from sources like corn and added to processed foods, most commonly in the form of high fructose corn syrup. Some early studies have suggested that eating more of these processed sugars might not just accelerate cancer growth, but could also be a cause of some kinds of cancer. Added fructose is different from fruit fructose, a natural sugar found in fruits that is typically accompanied by fiber and other nutrients that slow down its absorption into the blood."

Best guess: While avoiding high fructose corn syrup, it's a good time to start
drifting away from so much sugar and sodium, especially in processed foods.

Rod

[Amigoo]

Turmeric Paste (from Perplexity's Q&A about turmeric)

Combine ingredients in saucepan:

1/2 cup ground turmeric
1-2 tsp ground ginger
1/4 tsp ground cinnamon
1/4 tsp ground black pepper
1 1/2 cups water

Heat mixture over medium-low heat, stirring frequently.
Simmer for about 7-10 minutes until it forms a thick paste.
Remove from heat and let cool a few minutes until warm.
Add 1/3-1/2 cup coconut or olive oil; stir well to combine.

Transfer paste to clean glass jar and let cool completely.
Store in the refrigerator for up to 2-3 weeks.

Key Tips:

Use low/medium heat to preserve turmeric's nutritional benefits.
Add black pepper and coconut oil after cooking to enhance absorption.
Adjust thickness by adding more water or turmeric if needed.
For a sweeter paste, add honey or maple syrup after cooking.

This versatile golden paste can be used to make golden milk,
added to smoothies, or incorporated into various recipes.

Rod

[Amigoo]

Re: https://www.mccormick.com/articles/mcco ... er-recipes
"Top 10 Turmeric Powder Recipes"

See also:
https://www.healthline.com/nutrition/to ... f-turmeric
"High-quality studies show turmeric has major benefits for body and brain."
https://www.emedicinehealth.com/is_turm ... cle_em.htm
"When consumed in moderation, turmeric can have significant health benefits."

Re: https://www.eatingwell.com/recipe/25966 ... ahini-dip/
"Turmeric-Ginger Tahini Dip"

Ingredients:
1/2 cup tahini
1/4 cup rice vinegar
1/4 cup water
1 tbsp grated fresh ginger
2 tsp ground turmeric
1 tsp grated garlic
1/4 tsp salt


Or try Creamy Turmeric Dip

Combine 2/3 cup 0% Greek yogurt,
1/3 cup coarse Dijon mustard,
2 tbsp dried cilantro (or parsley),
and 1 tsp ground turmeric.

Mix well and keep refrigerated.


Rod

[Amigoo]

Bunny Beans

Get hoppin' with canned beans and raw veggies!
Serve with avocado on multigrain toast
(with cherry tomatoes to upscale).

Ingredients:

15oz can cannellini beans + liquid
1/2 tsp turmeric powder (optional)
1/4 cup coarse Dijon mustard
2/3 cup diced sweet onion
2/3 cup shredded carrot
1 cup diced celery tops
1/4 tsp garlic granules
1 tbsp virgin olive oil
1 tbsp dried cilantro
1 tbsp dried chives

Hoppin' directions:

Combine then refrigerate to chill.

Rod

[Amigoo]

Turmeric Jack 4:9 (aka, TJ4:9 )

EZ delicious & nutritious way to get your daily turmeric.

Combine 12oz container Coarse Dijon Mustard
with 1 1/2 tsp ground turmeric,
1/2 tsp garlic granules,
1 tbsp dried cilantro.

Toast slice of Ezekiel 4:9 Flax Bread,
drizzle on the prepared mustard,
top with slice of Pepper Jack cheese,
and briefly heat in the microwave.

Add several tablespoons of water
to completely empty mustard container.


On today's lunch menu ...

TJ4:9 slice served with yogurt dip*,
small pieces of purple cauliflower,
Kumato tomato wedges,
fresh cilantro garnish.

* Combine 32oz container 0% Greek Yogurt,
13oz container Classic Ranch Dressing,
and 2 tbsp dried parsley.


Rod

[Amigoo]

Re: https://www.naturalnews.com/2024-12-11- ... up-on.html
"Nutritious emergency foods to stock up on"

Good list of nutritious foods even if not for "prepping".

Rod

[Amigoo]

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

About pomegranates ...

"Pomegranate seeds, often referred to as arils, are indeed a highly nutritious and healthy food,
offering a multitude of health benefits. Here are some key points:

Nutritional Content

Pomegranate seeds are low in calories and fat but rich in fiber, vitamins, and minerals. A half-cup serving of pomegranate seeds
contains about 72 calories, 3.5 grams of fiber, and significant amounts of vitamins K, C, and folate, as well as potassium.

Antioxidants

Pomegranate seeds are packed with powerful antioxidants, including polyphenols such as ellagitannins, punicalagins, and anthocyanins.
These compounds help protect against oxidative stress, inflammation, and cell damage.

Heart Health

The antioxidants and polyphenols in pomegranate seeds can help prevent the thickening of artery walls, reduce the buildup of cholesterol
and plaque, lower LDL (bad) cholesterol, and increase HDL (good) cholesterol. This can lower the risk of heart attacks and strokes.

Anti-Inflammatory and Anti-Cancer Properties

The antioxidants and flavonoids in pomegranate seeds may help prevent certain types of cancer, such as prostate, breast, lung,
and colon cancers, by reducing free radical damage and inflammation. Animal studies show promising results in preventing tumor growth.

Digestive Health

Pomegranate seeds are a good source of fiber, which supports the health of the digestive system and the gut microbiome.
They also have prebiotic effects, helping to feed beneficial gut bacteria.

Blood Pressure and Blood Sugar

Consuming pomegranate seeds or juice may help lower blood pressure and improve insulin sensitivity.
The punicic acid in pomegranate seed oil has been shown to reduce inflammation and improve blood sugar levels.

Brain and Joint Health

The ellagitannins in pomegranate seeds may help protect against Alzheimer’s and Parkinson’s diseases by reducing inflammation
and the destructive effects of free radicals in the brain. Additionally, pomegranate seeds may help ease symptoms and prevent
complications in people with rheumatoid arthritis and osteoarthritis.

Pomegranate seeds are a nutritious and healthy addition to a balanced diet, offering a range of benefits from heart health
and anti-inflammatory effects to digestive and brain health support.


Note: The term "aril" is often misapplied to the edible part of the pomegranate, but from a botanical standpoint,
pomegranates do not have arils. The edible, juicy part surrounding the seed in a pomegranate is actually the testa,
specifically the sarcotesta, which is a fleshy covering derived from the outer epidermal cells of the ovule's integuments.

Each of these sarcotestas encloses a seed, which includes the embryo with its cotyledons, surrounded by various layers
of the seed coat (testa), such as the mesotesta and tegmen. So, to clarify, the edible part of the pomegranate, often mistakenly
called an "aril," does indeed contain a seed within it. The correct term for this edible part is the sarcotesta (surrounds the seed)."


Rod

[Amigoo]

Sesame Cinnamon Crunch

Sweetened tahini with crunchy attitude and cinnamon flavor.
Hearty spread for hearty bread, crackers, even cookies.

Ingredients:

16oz container sesame tahini
3/4 cup brown seame seeds
2 tsp cinnamon
2 tbsp honey
1/4 tsp salt

Directions:

Save excess oil from tahini;
stir in remaining ingredients
as listed. Then add saved oil
to thin mixture as desired.

Rod

[Amigoo]

PJ's Horsey Mustard

Condiment to spread on slice of toasted Ezekiel 4:9 Flax Bread,
topped with slice of Pepper Jack cheese, then briefly microwaved.

Chase with chilled Kumato to freshen the palate (they say).
Sprinkle on paprika when served (they didn't say).

Combine 12oz container Horseradish Mustard,
with 3/4 tsp turmeric extract powder
1/2 tsp rounded garlic granules
2/3 cup 0% Greek yogurt
2 tbsp dried cilantro
1 tbsp virgin olive oil
15oz can no-salt garbanzo beans, drained
(also try with two cans and some juice)

Blend with hand blender until smooth then refrigerate.

PJ's Midnight Mustard

Combine 12oz container Coarse Ground Mustard
with 3/4 tsp turmeric extract powder
1/2 tsp rounded garlic granules
1 1/2 tbsp dried cilantro
1 tbsp virgin olive oil
1 med. sweet onion, diced
(or serve separately)

Mix well then refrigerate.

PJ's Garden Plate (Pepper Jack optional)

Steam equal portions of green cabbage, carrots,
sweet onions, asparagus, and baby bella mushrooms
until al dente. Then drizzle with virgin olive oil
and sprinkkle with S&P as desired. Serve with
scoop of Pj's Horsey Mustard.


Rod

[Amigoo]

Re: https://www.dailymail.co.uk/femail/arti ... ecipe.html
"Food lovers left bitterly divided over viral chicken tikka masala and chocolate recipe"

Say what?! "Bitterly divided"? ... over a food recipe?!
Maybe tongue-in-cheek humor since cacao is not naturally sweet.
(nibble on baking chocolate to be convinced)


(Perplexity) "Cacao was initially consumed as a savory and bitter beverage when first discovered, not as a sweet food. The Olmecs, who were likely the first to cultivate cacao around 1500 BCE, used it to create a bitter drink often mixed with spices.

This tradition continued with the Mayans and Aztecs, who consumed a beverage called "xocoatl," which was made from cacao and often included additional ingredients such as chili powder, vanilla, and other spices.

The drink was typically unsweetened and had a bitter taste, as evidenced by its Mayan name "xocolatl," which translates to "bitter water". It wasn't until the Spanish brought cacao to Europe in the 16th century that sugar was added to create the sweet flavor we associate with chocolate today."


Stir 100% cacao powder into natural applesauce for a not-too-sweet, not-very-bitter treat.
But wait! There's much more cacaophony in recipes that feature unsweet cacao.

Rod

[Amigoo]

Peas 'n Tempeh Loaf

Serve hot, cold, or Goldilocks
with preferred greens, also
hot, cold, or whatever.

Ingredients:

1 cup water
1/3 cup steel-cut oats
1 med. sweet onion, diced
8oz pkg tempeh, crumbled
1 tbsp Herbes de Provence
1 1/2 tbsp dried parsley
1/2 tsp garlic granules
1 tbsp virgin olive oil
1/2 tsp salt
1 cup frozen petite peas, thawed

Directions:

Lightly oil small bread pan.

Simmer oats in water until
thick gravy consistency,
then stir in remaining ingredients,
folding in thawed peas last.

Continue simmering just until
ingredients are hot, then lightly press
mixture into pan, creating rounded top.

Cool, then refrigerate overnight.

Rod

[Amigoo]

Chia Cacaophony

Place plastic wrap on a small tray.

Stir 1/2 cup chia seeds into two melted 3.17oz 86% cacao bars,
spread on plastic wrap, cover with plastic wrap and refrigerate.
When hardened, break into bite size pieces and refrigerate.

Consume with raw walnuts and preferred drink,
hot, cold, or Goldilocks. Also try 1 tsp orange oil
mixed into the melted chocolate.


(Perplexity) "Dark chocolate, chia seeds, and raw walnuts indeed have complementary nutritional profiles, creating a nutrient-dense combination.
Chia seeds are rich in fiber, protein, omega-3 fatty acids, and various minerals. Dark chocolate provides flavonoid antioxidants and some minerals.
Raw walnuts contribute additional omega-3 fatty acids, protein, and healthy fats.

Nutritional Synergy

Healthy Fats: Chia seeds contain omega-3 fatty acids, particularly alpha-linolenic acid (ALA).
Walnuts also provide omega-3s, creating a powerful combination for heart health.

Antioxidants: Dark chocolate contains flavonoid antioxidants, while chia seeds offer antioxidants like chlorogenic acid,
caffeic acid, quercetin, and kaempferol. This combination may enhance overall antioxidant intake.

Fiber: Chia seeds are exceptionally high in fiber, with one ounce providing 9.8 grams (35% of daily value).
This complements the lower fiber content of dark chocolate and walnuts.

Minerals: All three foods contribute various minerals. Chia seeds are rich in calcium, magnesium, phosphorus, and iron.
Dark chocolate adds some minerals, while walnuts provide additional mineral content.

Protein: Chia seeds and walnuts both contribute plant-based protein, supporting muscle health and satiety.

This combination offers a balance of macronutrients and micronutrients, potentially supporting heart health,
digestive function, and overall well-being when consumed as part of a balanced diet."


Rod

[Amigoo]

Chocolate Yogurt Base

Serve plain or add complementary items
like dried coconut, shaved chocolate,
chopped nuts, preferred sweetener.

Combine 2 cups 0% Greek yogurt,
3 tbsp 100% cacao powder,
and 1/3 cup half & half.

Try a Minty Moment

Stir in dried coconut, refrigerate to moisten,
then serve with chocolate mints (or upscale
serving with sliced almonds).

Rod

[Amigoo]

Long story short ...

(Perplexity) "A diet that promotes a healthy microbiome is considered a great diet for overall health and well-being.
Here are some key points that highlight the importance of such a diet:

Emphasis on Whole, Unprocessed Foods

Diets rich in whole, unprocessed foods such as fruits, vegetables, whole grains, nuts, and seeds are beneficial for the gut microbiome.
These foods provide essential fibers, phenols, and other nutrients that support the growth of beneficial bacteria.

Prebiotics and Probiotics

Incorporating prebiotic-rich foods like asparagus, garlic, Jerusalem artichokes, and onions, which feed beneficial bacteria, is crucial.
Probiotic foods such as yogurt, kefir, sauerkraut, kimchi, and fermented vegetables also help colonize the gut with healthy bacteria.

Healthy Fats and Omega-3 Fatty Acids

Including healthy fats from sources like olive oil, avocados, nuts, seeds, and oily fish (such as salmon and sardines) supports a balanced gut microbiota. Omega-3 fatty acids found in these foods have anti-inflammatory properties and promote the growth of beneficial bacteria.

Mediterranean and Similar Diets

Dietary patterns like the Mediterranean diet, which emphasize whole foods, fruits, vegetables, legumes, whole grains, and healthy fats, have been shown to positively impact the gut microbiota. These diets reduce the prevalence of harmful bacteria and encourage the growth of beneficial gut flora.

Avoidance of Processed and Unhealthy Foods

Restricting the consumption of processed foods, red meat, sweets, and high-sodium foods is important. These foods can lead to an imbalance in the gut microbiota, promoting less-healthy bacterial species and contributing to chronic diseases.

Overall Health Benefits

A diet that promotes a healthy microbiome can lead to various health benefits, including improved digestive health, reduced inflammation, enhanced immune function, better metabolic regulation, and even improved mental health and sleep quality.

In summary, a great diet is indeed one that prioritizes whole, unprocessed foods, includes prebiotics and probiotics, incorporates healthy fats, and avoids processed and unhealthy foods, all of which contribute to a balanced and beneficial gut microbiome."


2/3 of the food and most beverages in large grocery stores
probably do not contribute to a healthy microbiome.

(Perplexity) "This conjecture is likely accurate. Most processed foods and beverages
found in large grocery stores do not contribute positively to a healthy gut microbiome."

Rod

[Amigoo]

Sunny Cacaophony

Crunchy, dark chocolate treat with orange oil
distracting from lack of candy's sweetness.

Ingredients:

2 3.17oz bars 86% cacao
1 1/3 cups sunflower seeds, warmed
1 tsp orange oil

Directions:

Melt bars in Pyrex cup in simmering water.
Cool to warm, then stir in seeds and oil.

Spread on plastic wrap on small tray, top with
plastic wrap and refrigerate until hardened.

Break into bite size pieces
and keep refrigerated.

Rod

[Amigoo]

Red Lentil Hash

Add more water for stew,
then more for soup.

Ingredients:

1 cup red lentils, rinsed
1 1/3 cups water
1 lg sweet onionn diced
15oz can diced tomatoes
16oz jar chunky mild salsa
1 1/2 tbsp dried cilantro
1 1/2 tbsp dried parlsey
2 tsp garlic granules
2 tsp paprika
1 tbsp virgin olive oil
1 cup diced fresh cilantro

Directions:

Simmer lentils in water in covered pan
until al dente, then spread on ingredients
as listed except oil and fresh cilantro.

Don't stir, cover pan and simmer 15 min.
Then stir in olive oil then fresh cilantro.
Let rest in covered pan 15 min.

Rinse diced cilantro in salted water,
then drain well before adding to mixture
for upscaled freshness.

Rod

[Amigoo]

Raspberry Razzle

New dessert concept with flavor/texture
contrast and serious nutrition. Top with
a dollop or two for even more contrast

Ingredients:

16oz container 0% Greek yogurt
3 tbsp cranberry seeds
1 tbsp beet powder
frozen rapsberries
sliced almonds

Directions:

Stir cranberry seeds into yogurt,
then stir in beet powder (limit stirring
to maintain red/white marble).

Serve a scoop of mixture, topped with
frozen rapsberries and sliced almonds;
top with a dollop for razzle dazzle.

Rod

[Amigoo]

Cranberry Razzle

Upscaled cranberry sauce with nutritional dazzle.

Ingredients:

12oz pkg frozen cranberries
10oz pkg frozen raspberries
1/2 cup water
2 tbsp cranberry seeds
1 tbsp gelatin powder
2 med. tart red apples, diced
1 tsp lemon juice

Directions:

Layer cranberries, then raspberries in med. pan,
pour on water, cover pan and simmer until
cranberries burst open.

Stir in cranberry seeds, then gelatin until
it has dissolved, then apples and juice.
Refrigerate to chill.

Rod

[Amigoo]

Oats 'n Cabbage
Comfort food, good for what ails you
(promotes a healthy mircrobiome). Serve with
sliced oranges; upscale with preferred cheese.

Ingredients:

1 qt chopped green cabbage
1/2 cup steel-cut oats
1 1/2 cups water
1 lg sweet onion, chopped
1 1/2 cups chopped carrots
1 1/2 tbsp dried parsley
1/2 tsp garlic granules
1/2 tsp salt
1 tbsp virgin olive oil

Directions:

In large sauce pan, layer ingredients
as listed, saving olive oil for later.

Simmer in covered pan (about 25 min.)
until ingredients are al dente (or simmer
longer for desired texture; increase water
if getting too dry).

Allow to cool to warm then gently
stir in olive oil.

Rod

[Amigoo]

Green Banana Pancakes

Gluten-free, low-carb, with Keto essence!

Ingredients:

3/4 cup half & half
1/3 rounded cup coconut flour
1 cup mashed green bananas
1 1/2 tsp vanilla extract
1/2 cup egg whites
1 tbsp light olive oil
1/4 tsp salt

Directions:

Whip ingredients, pour into hot lightly oiled
non-stick frying pan and fry like a pancake.
Turn over when edge gets dry and small
bubbles form in the center.

Fry 1/2 cup of batter and carefully lift to turn.
Top with applesauce, walnuts, sliced fruit.
Even serve as a chilled crumpet!

Rod

[Amigoo]

Chocolate Cheese Whip

Good base for sweeter recipes,
complement to sweeter treats,
or versatile accompaniment
to many whatevers.

Whip 16oz container cottage cheese
with 1/3 cup half & half, then stir in
1/3 cup 100% cacao powder, then
2 tsp vanilla and 1 tbsp honey.

Low sodium cottage cheese is best.

For pudding, try 16oz container Greek yogurt
with 1/4 cup 100% cacao powder, 1 tsp vanilla,
1/2 cup half & half and preferred sweetener.

To upscale, stir in 1/2 cup sunflower seeds
or diced almonds and 1 tsp cinnamon.
Even include dried cranberries!

Rod

[Amigoo]

Sesame Coconut Spread

Tasty 'n seedy, chewy 'n gooey.

Combine 2 cups tahini,
1/2 cup shredded coconut,
2/3 cup sesame seeds,
1 tbsp honey
1/4 tsp salt

Mix well, keep refrigerated.

Rod

[Amigoo]

Oatmeal Coconut Flatbread

Baked oatmeal flatbread, literally!

Ingredients:

2 cups water
1 1/3 cups steel-cut oats, rinsed
1/4 tsp salt
1/2 cup coconut flour
1 tsp baking powder
1/3 cup egg whites
1 tbsp virgin olive oil
1 tbsp honey

Directions:

In med. sauce pan, stir oats into simmering water,
cover pan and remove from heat. Let rest 15 min.

Place parchment paper on cookie sheet;
pre-heat oven to 375F degrees

Add remaining ingredients to oats,
stirring well each time, then spoon
onto parchment paper; carefully
tilt sheet to spread batter.

Bake 40 min., then flip over onto
another cookie sheet and remove
parchment paper; continue baking
until light brown (about 20 min.).

Say what
This can be used as pancake batter?
Who knew?! (add another tbsp oil)

Rod