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Health Food Recipes

Discussion in 'Health and Wellness' started by Benjamin, Aug 19, 2019.

  1. Benjamin

    Benjamin Well-Known Member
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    A few years ago I wanted some pumpkin muffins with preferably oats and lots of fiber and high protein, so I searched the web, but after not finding anything that fit I attempted to calculate correct proportions of typical recipe ingredient while adding in the things that I wanted to be in it. Anyway, these things come out pretty darn good if I say so myself. ...its been a while but I bought the ingredient tonight an tomorrow will make 1/2 regular size and 1/2 giant sized muffins. Got a health food recipe to share?


    Pumpkin Oat Muffins

    1 29oz can pumpkin

    1 can whole wheat flour

    1 can oats

    (BTW, that’d be 29oz cans full, no sense in dirtying mixing cups if using equal proportions)

    3 eggs

    ½ cup olive oil

    2 tbsp vanilla

    1 cup Greek yogurt

    1 cup brown sugar

    2 tsp baking soda

    2tsp baking powder

    1 tsp sea salt

    2 tbsp. ground cinnamon

    2 tsp. pumpkin pie spice (or nutmeg)

    Mix all the wet stuff and dry separately then together and bake at 375 for as long as it takes. (about 30 minutes)

    Substitutions:

    Less fat, more protein = 4-5 egg whites in place of 3 eggs

    Sweeter, more moist = Add in 1 cup apple sauce
     
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  2. Rob_BW

    Rob_BW Well-Known Member
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    Sounds good.
     
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  3. kyredneck

    kyredneck Well-Known Member
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    Cooked, cooled, and reheated - Our leftovers could be healthier for us than the original meal

    "....pasta is a form of carbohydrate and like all carbohydrates it gets broken down in your guts and then absorbed as simple sugars, which in turn makes your blood glucose soar.

    In response to a surge in blood glucose our bodies produce a rush of the hormone insulin to get your blood glucose back down to normal as swiftly as possible, because persistently high levels of glucose in the blood are extremely unhealthy.

    A rapid rise in blood glucose, followed by a rapid fall, can often make you feel hungry again quite soon after a meal. It's true of sugary sweets and cakes, but it's also true for things like pasta, potatoes, white rice and white bread. That's why dieticians emphasise the importance of eating foods that are rich in fibre, as these foods produce a much more gradual rise and fall in your blood sugars.

    But what if you could change pasta or potatoes into a food that, to the body, acts much more like fibre? Well, it seems you can. Cooking pasta and then cooling it down changes the structure of the pasta, turning it into something that is called "resistant starch".

    It's called "resistant starch" because once pasta, potatoes or any starchy food is cooked and cooled it becomes resistant to the normal enzymes in our gut that break carbohydrates down and releases glucose that then causes the familiar blood sugar surge.

    So, according to scientist Dr Denise Robertson, from the University of Surrey, if you cook and cool pasta down then your body will treat it much more like fibre, creating a smaller glucose peak and helping feed the good bacteria that reside down in your gut. You will also absorb fewer calories, making this a win-win situation.

    One obvious problem is that many people don't really like cold pasta. So what would happen if you took the cold pasta and warmed it up?

    When we asked scientists this question they said that it would probably go back to its previous, non-resistant form, but no-one had actually done the experiment. So we thought we should.

    Dr Chris van Tulleken roped in some volunteers to do the tests. The volunteers had to undergo three days of testing in all, spread out over several weeks. On each occasion they had to eat their pasta on an empty stomach.

    The volunteers were randomised to eating either hot, cold or reheated pasta on different days.

    On one day they got to eat the pasta, freshly cooked, nice and hot with a plain but delicious sauce of tomatoes and garlic.

    On another day they had to eat it cold, with the same sauce, but after it had been chilled overnight.

    And on a third day they got to eat the pasta with sauce after it had been chilled and then reheated.

    On each of the days they also had to give blood samples every 15 minutes for two hours, to see what happened to their blood glucose as the pasta was slowly digested.

    So what did happen?

    Well we were fairly confident the cold pasta would be more resistant than the stuff that had been freshly cooked and we were right.

    Just as expected, eating cold pasta led to a smaller spike in blood glucose and insulin than eating freshly boiled pasta had.

    But then we found something that we really didn't expect - cooking, cooling and then reheating the pasta had an even more dramatic effect. Or, to be precise, an even smaller effect on blood glucose.

    In fact, it reduced the rise in blood glucose by 50%.

    This certainly suggests that reheating the pasta made it into an even more "resistant starch". It's an extraordinary result and one never measured before....."
     
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  4. Roy

    Roy <img src=/0710.gif>
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    IMAG0505.jpg When I read that chia seed is a good substitute for recipes calling for egg, I thought I would try it in cornbread, and it works nicely.

    I use "Martha White" cornbread mix, but I grind up (a Nyquil cup full) three tablespoons of chia seed and blend it in with two cups of the dry mix. I also like to use powdered milk instead of whole milk, and for baking, use olive oil instead of regular cooking oil. Since I use powdered milk, the water that I prefer is filtered water, not straight from the tap, and it will take two cups - more or less.
     
  5. Roy

    Roy <img src=/0710.gif>
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    Toward the year's end I might give your recipe a shot. I have an extreme weakness for breads like that. Currently, the wife and I have a weight-loss diet going on. We want to get our weights properly adjusted before delving into anything like that.
     
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