Author: SupremeCmdr

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The Apology Post – 11.01.20

Before we go any further I am guilty as charged. I’m spending a lot of time with https://lifeunderwriter.net/ and even more time at my Day Job so the posts here have been somewhat sparse. I promise to be better. A lot of time has also been devoted to my Pandemic Weight Loss Program. I started the year at 192 pounds. This morning the scale was 176.2 pounds. A lot of folks have been on the Pandemic Weight Gain Plan. And for faithful readers who want to know more about my weight plan you’ll just have to buy the book (if and when I ever finish writing it). But for now, here’s the latest I’ve stumbled upon in the plant based diet craze.

CONCLUSIONS: Young adults who increased plant-centered diet quality had a lower diabetes risk and gained less weight by middle adulthood.

A Shift Toward a Plant-Centered Diet From Young to Middle Adulthood and Subsequent Risk of Type 2 Diabetes and Weight Gain: The Coronary Artery Risk Development in Young Adults (CARDIA) Study — Diabetes Care 2020 Nov; 43(11): 2796-2803. https://doi.org/10.2337/dc20-1005

Small study (n=206) but still interesting.

CONCLUSIONS: Replacement of red and processed meat with cheese, yogurt, nuts, or cereals was associated with a lower rate of type 2 diabetes. Substituting red and processed meat by other protein sources may contribute to the prevention of incident type 2 diabetes in European populations.

Replacement of Red and Processed Meat With Other Food Sources of Protein and the Risk of Type 2 Diabetes in European Populations: The EPIC-InterAct Study — https://care.diabetesjournals.org/content/43/11/2660?rss=1

Another interesting study but with serious limitations as the authors themselves point out:

A limitation of the current study is that the food substitutions were inferred based on a statistical model that compared individuals with different average intakes while no one actively changed their diet.

Well, I’ve actively changed my diet the past several months. I know increased exercise did not contribute to my weight loss (I have some physical limitations and actually cancelled my gym membership due to the virus). Hopefully I’ll find the time to review and document the changes that generated the loss.

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    Black Bean Sweet Potato Burgers (RIP)

    I’ll post the recipe if they taste good.

    Update 09.14.20

    Well I pulled one off the griddle and tried it. I froze the rest and heated one up for lunch today. It was good…but not great hence the RIP (recipe in progress) tag. I made a sandwich on whole wheat and swirled some Sriracha mayo on it and the burger tasted better than last night. The burger is missing something and we’ll just leave this as a RIP and keep experimenting. Definitely needs more heat. Maybe some corn kernels to balance the heat. I’m also thinking of fresh onion and garlic, not the powders which would make this burger less of a pantry mash up but oh well. Here’s where we stand today.

    Update 10.08.20

    I ate the last of probably five or six of these “burgers” which were in the freezer. The good news is they freeze well and taste OK. The bad news is they taste just OK so now this recipe is being retired. RIP now stands for Rest in Peace. I’ve decided they are not very “burger-like” and more like sweet potato and black bean cakes with herbs and spices. This is the final update as this recipe goes up on the shelf along with any recipes from The Stack Project – Lasagne Stack Update 04.15.15. The Stack Project contained just one experiment Lasagne Stacks which also were just OK.

    Black Bean Sweet Potato Burgers (RIP)

    • 1 tablespoon olive oil
    • 1 to 2 teaspoons chili powder
    • 1 teaspoon ground cumin
    • 1/2 tsp apiece – dried chives, onion powder, garlic powder, smoked paprika, cayenne pepper, dried cilantro
    • Salt and pepper to taste 2 small sweet potatoes
    • 1 can (15 ounces) low sodium black beans, drained and rinsed
    • 3/4 cup bread crumbs

    I’ll add preparation instructions once I figure out how to make this burger taste better.

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    TOMC – 09.11.20

    Well, it happened today. I was headed back home from picking up pizza. At the stoplight near the Edmond Wine Shop I glanced at my odometer. Cosmic Karma.

    It’s gonna be hard selling this one.

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    Election Year – 2020 Version

    I got this in the mail today from a local Congresswoman (YES, Congresswoman not Congressperson). I’m not sure what happened to Barbara. Or Eric. I’m guessing this politician is looking for same sex support.

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    “Up Your Game” – Pandemic Meals in Pictures

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    The moment you realize your kid has leapfrogged you in the world of everyday cooking.

    Is it possible to feel proud and depressed simultaneously?

    I’ll revise this post when I’m less depressed. Just in case you want to know what these dishes are.

    Revision 08.26.20

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    Peach pie! The Colorado Kids are killing it.

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    Pandemic Pantry – 08.02.20

    So besides protecting yourself, you should be prepared for more lock downs, supply chain disruptions, economic woes, travel restrictions, social distancing, civil unrest, and other challenges. That means keeping your supplies of critical preps — water, food, medications — topped up, and not letting them get too low.

    Always keep on-hand enough supplies for a sudden two-week quarantine in your home. Really you should try for three months of supplies, but two weeks is the minimum. This stash will also insulate you against surprise supply chain disruptions.

    Jon Stokes at theprepared.com

    Victoria Australia has declared a State of Disaster. Some schools opened in Melbourne on July 14. In-person classroom school lasted less than one week. The school has been cleaned but remains closed. Contact tracing is still in process. Last week Victoria reported over 2,500 new coronavirus cases up from 2,200 the week prior. While I maintain pretty strong personal measures to avoid possible exposures I admit I’ve gotten complacent with shopping for the pantry. It’s a false sense of security because the majority of my recent shopping trips have been fruitful with minimal shortages noted on the store shelves. Reading about the situation in Australia and seeing pictures online of people standing in a long line on the sidewalk waiting for entry to a grocery store was a wake up call.

    Like Jon Stokes says, be prepared for a sudden two week quarantine. Depending upon local conditions it could be longer. Make sure your pantry has back ups for truly essential items (coffee and single malt scotch are good examples). When you’re shopping don’t think about immediate needs. Think about being cooped up in the house again for weeks and pick up a few extras. Last week I bought four pounds of penne pasta (on sale!) and am now well stocked on dried pastas. I also have ample supplies of frequently used herbs and spices.  Bay leaves anyone?

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    I also have enough oregano to last for months because I bought a back up when I already had a back up.  There’s plenty of chicken and ground meats in the freezer.  Plus there’s the turkey…

    Like I’ve mentioned in the past, we seem to be in pretty good shape in Oklahoma with shortages and supply chain issues.  Disinfectant wipes though have been in very short supply and are hard to find.  But true friendship shines in the pandemic.  Our friends dropped this off a few days ago.

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    True friendship is sharing your supply of disinfecting wipes.

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    Rocky Top Coleslaw – 2020 Update

    I can’t remember the last time we finished a large jar of mayonnaise prior to its expiration date.  We don’t use a lot of mayo and most of the time half of the jar gets tossed.

    Then Covid-19 happened.  We started eating more mayo.  Tuna salad the way Grandpa Jack made tuna.  Egg salad.  Chicken salad.  And coleslaw.  But many recipes change over time.  This coleslaw is updated for 2020.  Here’s my original Rocky Top Coleslaw which also contains a link to the original inspiration recipe from Bobby Flay.

    It’s coleslaw so keep it simple.  Use a bag of pre-shredded coleslaw from the market.  The quantities for the dressing in 2020 have been reduced.  I find the slaw tastes just as good with less dressing (and less calories).

    We’ll be grilling some Pandemic Burgers tonight with a little Rocky Top on the side.

    Cole Slaw Dressing:
    1/2 cup mayonnaise
    1/4 cup sour cream
    garlic powder (to taste, about a tsp)
    2 tablespoons apple cider vinegar
    1 tablespoon granulated sugar
    1 teaspoon celery salt
    Pepper to taste.

    1. Everybody in the pool (large mixing bowl) except for the cabbage.
    2. Whisk until smooth.  Taste and adjust seasonings.
    3. Add your slaw and mix well.
    4. Chill for at least one hour before serving.

    Can you visualize a huge scoop of this coleslaw on top of a cold turkey meatloaf sandwich?  Me too but I don’t have any leftover meatloaf.  Guess I’ll have to make Italian Meatloaf or Turkey Meatloaf this week.

     

     

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