High levels of dietary animal protein linked to 60% hike in HF incidence
Source: AHA: Salads Good, Meat Bad for Women’s Heart Failure Risk | Medpage Today
Diet and Diabetes
Changes in Overall Diet Quality and Subsequent Type 2 Diabetes Risk: Three U.S. Prospective Cohorts – Diabetes Care
CONCLUSIONS-Â Improvement in overall diet quality is associated with a lower risk of type 2 diabetes, whereas deterioration in diet quality is associated with a higher risk. The association between diet quality changes and diabetes risk is only partly explained by body weight changes.
The Boxes
Nice box, eh? We have two of these boxes in the kitchen cupboard. And they are full of recipes. Every now and then you need a reminder of why you started something. Like this food blog. I get questions all the time about this blog.
“Why did you start the blog?”
“How come there are no pictures of food?”
“Why don’t you have more recipes?”
- I was inspired by two books. One was a community fund-raiser cookbook where everyone shares a recipe and the book is sold as a fundraiser. The other book was a collection of Aunt Charlene’s recipes complied by her granddaughter after Charlene died. I thought to myself, hey when you’re gone your recipes are gone with you. So I started this blog.
- I cook. I am not a photographer. I’ve also made the conscious decision to not make this a for profit endeavor.
- When I have more time you’ll get more recipes.
The Boss and I were out for lunch and I got the following question:
“Why don’t you make that breaded chicken dish you made for the kids all the time that was breaded and baked, not fried?”
Then it hit me. I started a food blog with the intention of capturing recipes from the past in a place where they could live on and enjoyed by others.
Did I mention I have two boxes of recipes?
Butternut Squash and Spinach Lasagne
- 10-12 lasagne noodles (more if you’re making a big pan of lasagne)
- one big butternut squash, halved, seeded and baked
- a bunch of fresh spinach leaves, 8 ounces minimum
- one large sweet onion, sliced, caramelized
- extra virgin olive oil
- 3 cups bechamel sauce
- Â dash of nutmeg
- salt and peppers (black and white)
- grated parmesan
- shredded mozzarella
- 1 1/2 cups ricotta cheese
- Preheat oven to 350 degrees F.
- Take the squash halves, lightly grease the cut sides with olive oil, and place cut side down on a baking sheet. Bake for approximately one hour. Remove from oven and allow to cool.
- Once cooled, scoop the squash into a mixing bowl. Smash with a fork and season to taste with salt, pepper, and nutmeg. Set aside.
- Caramelize your onion and set aside. No salt or pepper at this step.
- Wilt the spinach in a pan over medium heat. Cool, chop, season with salt, black pepper, nutmeg and set aside.
- Prepare your bechamel sauce (half stick of butter, 1/4 cup flour, 1/2 cup parmesan, 3 cups milk, salt, white pepper). Set aside.
- Cook the noodles until al dente. Use more or less noodles, depending on how big you want your tray of lasagne to be.
- In a baking dish large enough for the desired dish of lasagne, cover the bottom with several spoonfuls of bechamel sauce.
- Arrange a layer of lasagne noodles in the baking dish. Spread prepared squash evenly over the noodles. Sprinkle parmesan and mozzarella.
- Fold the spinach and onions into the ricotta.  Add another layer of noodles. Spread some sauce, the spinach/onion/ricotta mixture, and cheeses evenly.
- Keep layering, alternating the vegetable layers, and ending with a plain noodle top.
- Cover the top with bechamel and cheeses.
- Bake uncovered for for 30-45 minutes or until bubbly.
- Remove from oven and allow to rest for 15 minutes before serving.
I had forgotten how much time it takes to make lasagne. This recipe in particular takes hours due to the vegetable prep. The next time I make this I’ll prepare the vegetables the night before and assemble/bake the next day. There are a billion of these squash and spinach lasagne recipes on the internet. I bet virtually none of them tell you how long this sucker takes to make.
But it was worth it! If you like butternut squash and you like spinach you will like this veggie pasta bake. But in the effort of full disclosure I thought I’d screwed up this lasagne because when I got to the final naked noodle layer I realized I had left out a few steps.
I forgot to put any parmesan or mozzarella on any of my layers. I forgot to add parmesan to the spinach/onion/ricotta mixture. Too late to deconstruct so I put the dish in the oven and hoped for the best. To my surprise I didn’t miss the missing cheeses. The lasagne turned out OK. Less cheese allowed the flavors of the vegetables to shine.
I guess this recipe is a keeper.
Banana Oat Pancakes
I took some vacation days in a valiant “use ’em or lose ’em” effort. Today is the first day of an extended weekend in which I have nothing planned. So without any work to be done I did what most people would do with plenty of time on their hands.
Make pancakes.
When The Architect and The Doctor were kids I made pancakes all the time. Nowadays with just two in the house and one a non-pancake lover I don’t make pancakes that often anymore. But I had time, two very ripe bananas, and buttermilk in the fridge. And I was getting tired of banana muffins so…
Banana Oat Buttermilk Pancakes
- 1/3 cup whole wheat flour
- 1/3 cup all-purpose white flour
- 1 cup quick-cooking rolled oats
- 1 tablespoon brown sugar
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 2 beaten eggs
- 1 cup buttermilk
- 2 tablespoons cooking oil
- 1/3 cup low fat milk
- 2 ripe bananas, smashed
- Dash cinnamon
In a medium mixing bowl stir together flours, rolled oats, sugar, cinnamon, baking powder, baking soda, and salt. In a separate mixing bowl combine eggs, buttermilk, milk, and oil. Add egg mixture to flour mixture all at once. Stir batter just till blended. Add two smashed bananas and fold gently into the batter. Allow the batter to sit for 15 – 30 minutes before frying.
For each pancake, pour about 1/4 cup of the batter onto a lightly greased preheated griddle or heavy skillet. Cook several pancakes at a time over medium heat for 2 to 3 minutes, or till the tops are evenly bubbled and the edges are dry, then turn and cook until golden brown on the second side.
TIPS
The banana in the batter will burn easily so cook these cakes at a lower temperature than you normally use for pancakes. I finally figured out medium was a good temperature. The pancakes will take a little longer to cook but they won’t turn out dark brown. These pancakes are pretty sweet by themselves but knock yourself out if you want to eat them with real maple syrup. Fresh fruit would be better. And peanut butter would be the best.
Peanut butter and banana pancakes. Yup.
What About Just a Little Meat?
Followed over time, vegetarian diets were associated with a substantially lower incidence of diabetes, indicating the potential of these diets to stem the current diabetes epidemic.
We see the same step-wise drop in rates of another leading killer, high blood pressure. The greater the proportion of plant foods, the lower the rates of hypertension, and the same with excess body fat. The only dietary group not on average overweight were those eating diets composed exclusively of plant foods, but again there was the same incremental drop with fewer and fewer animal products. This suggests that it’s not black and white, not all or nothing, any steps we can make along this spectrum of eating healthier may accrue significant benefits.
Source: What About Eating Just a Little Meat? | NutritionFacts.org
Source: PLOS ONE: Taiwanese Vegetarians and Omnivores: Dietary Composition, Prevalence of Diabetes and IFG
Source: Millennials and A Plant-Based Diet. Better Food, Better Choices.
Each and every meal is a choice. Make good choices. In my 20’s I pursued a vegetarian lifestyle for about two years. Towards the end of that period I was eschewing dairy and eggs. Then I stopped my veggie ways. The reason? I missed pizza. The lessons learned however were not lost. I thoroughly enjoy meatless meals now but if I want a piece of dead cow, I’ll eat dead cow.
Try not to get caught up in right vs. wrong. Use your common sense. Do not become the woman who fed her 11 month old nuts and fruit. Just nuts and fruit!
Make wise, informed choices. Understand as I have your need for calories decrease with age. You have to eat less the older you are. Strive towards more plant based meals and you’ll be OK. Just don’t get too fruity or nutty about it all.
Our Diets are Making us Sicker
The good news: fewer hungry people around the world. The bad news: Increased consumption of processed foods is pushing up global rates of overweight and obesity.
Source: Across The Globe, Our Diets Are Making Us Sicker, Report Finds : The Salt : NPR
So fast food and sugary soda makes you fat? Seriously?
At my personal peak of adiposity I tipped the scale at 370 pounds. Over the years I’ve done the classic weight loss and gain yo-yo from a low of 163 after my initial weight loss to a current weight of 195. I taught myself how to lose weight and the diet strategies to keep the weight off.
I should write a book.
Ampaipitakwong Fried Rice (aka Pete’s)
Pete’s Fried Rice
- 2 cups broccoli florets
- 2 carrots, peeled and diced
- 1/2 medium sweet onion, diced
- 1 cup frozen peas
- 1 cup frozen corn
- 3-4 C cold leftover rice
- 3 T canola oil
- 1 T sesame oil
- 2 eggs
- salt and pepper to taste
- Beat the eggs in a bowl and set aside.
- Heat 1 T canola oil in a nonstick wok over high heat. Coat pan with the hot oil by twirling.
- Add the egg and fry until golden brown and curling on the edges. Flip and brown the other side. When cooked through, remove to a plate and set aside.
- Add the remaining canola oil to the wok, heat on high, and twirl your wok.
- Add carrots and broccoli, stir fry for 2-3 minutes.
- Add onions and stir fry for a minute.
- Add rice and stir-fry while breaking up the clumps until rice is heated through. Add more canola oil to prevent sticking, if needed.
- Turn heat down to medium-high. Cut the eggs into large dice. Add the peas, corn, and eggs to the work. Stir constantly until the frozen vegetables are heated through.
- Season with salt and pepper. Add sesame oil.
There have to be as many versions of Fried Rice as there are cooks. I wrote this line several years ago for another fried rice recipe. I was making fried rice for dinner when suddenly I realized that one of my favorite fried rice recipes was not written down anywhere. So after dinner I sat down at my computer and…
Ampaipitakwong Fried Rice! Number One Son was a damn good soccer player and he had some damn good coaches. Coach Ampaipitakwong was one of those coaches. Watching Coach dribble was like watching a professional dancer. His son Ant went on to play professional soccer in Thailand. But I digress.
At one of those pot luck soccer get togethers that kid soccer teams do all the time Coach Ampaipitakwong brought a tub of fried rice. It was incredible! And after years of producing clumpy bad fried rice, I finally got it down. Here is my version of Coach’s fried rice.
Nobody could pronouce Ampaipitakwong correctly. So we shortened his name to Coach Pete. Pete’s Fried Rice.
Tips – The rice needs to be cold and leftover from the previous day or two. Be daring and use different vegetables. Add animal protein. Add fried tofu. On second thought, don’t add fried tofu.
May your fried rice never clump.
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Eat More Plants
The authors indicated that despite the robust numbers, readers should keep in mind that the associations with mortality risk were most apparent among individuals suffering from other unhealthy habits. Song and colleagues also pointed out that that the decrease in mortality risk caused by swapping out animal protein for plant protein had the most influence on those who were swapping out processed red meat as opposed to poultry and/or fish. In terms of the individual effects of different types of animal protein sources, it was apparent that those who led unhealthy lifestyles were more likely to eat red meat, and those who led healthy lifestyles were more likely to eat fish or poultry.
Source: Study: For Long Life, Choose Beans Over Burgers | Medpage Today
Supplements to Avoid
ICYMI
These 15 potentially dangerous supplement ingredients can cause health problems including organ damage, cancer, and cardiac arrest.
Source: 15 Supplement Ingredients to Always Avoid – Consumer Reports
