Cabbage (yes, cabbage)

Another post in my world famous collection of Electronic Sticky Note Posts. For those new to the blog I post links to other food blogs with recipes that I want to try making. I have a head of green cabbage in the fridge. While wasting time online I found this:

20 Healthful Cabbage Dinners and Sides https://www.thefullhelping.com/20-healthful-cabbage-dinners-and-sides/

Now go get yourself some cabbage.

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30 Recipes with a Can of Chickpeas

The link – https://feelgoodfoodie.net/chickpeas-recipes/

Another electronic sticky note. I am always on the hunt for new recipes to try AND a method to remember where the hell I filed those recipes. Hence, the electronic sticky note series of blog posts. I also use https://getpocket.com/en/ to save webpages for reading later or to save source material for my posts.

Beans on the shelf in my pantry.

Although I prefer to use dried beans for my dishes I can’t ignore the ease of opening a few cans and having a meal on the table in less than an hour.

Are Canned Beans as Healthy as Home-Cooked dried beans? Yes, but watch the sodium content. https://nutritionfacts.org/2014/09/25/are-canned-beans-as-healthy-as-home-cooked/

42 Vegetarian Butternut Squash – Vegetarian Times

The linkhttps://www.vegetariantimes.com/vegan-vegetarian-recipes/best-butternut-squash-recipes/

Here is another post/link in my periodic electronic sticky note series. I may have one or two butternut squash recipes I return to every year. And when one of those recipes is oven roasted butternut squash and the other is Butternut Squash Enchilada Casserole it’s time to find some new recipes.

Photo by Justus Menke on Pexels.com

Wait. I found another butternut squash recipe in my vast (3) collection of favorite butternut squash recipes, the classic Butternut Squash and Spinach Lasagne.

Classic.

Chickpea and Sweet Potato Stew – the 2022 Revision

Yes, I’m messing with the spice mix. So far I like the changes. Changes from the first version Chickpea and Sweet Potato Stew are in bold. In this revision I used dried chickpeas instead of canned. The night before rinse one cup of dried chickpeas with 2-3 changes of water. Then add enough fresh water to cover the beans and soak overnight. (These little guys will approximately double in size so make sure you add enough soaking water). Before cooking, drain well, rinse and toss into a pot. Add enough water to cover, bring to a boil then reduce the heat to simmer. Add some garlic and onion powders and simmer for 1.5 to 2 hours.

  • 2 Tbsp olive oil
  • 1 tsp minced garlic
  • 1 tsp minced fresh ginger (or 1 tsp ginger powder)
  • 1/2 sweet onion, diced
  • 1 tsp chili powder
  • 1/2 tsp cinnamon
  • 1/2 tsp ginger powder
  • 1/2 tsp thyme
  • 1/2 tsp smoked paprika
  • 1/2 tsp sweet paprika
  • 1/2 tsp cumin
  • crushed red or cayenne pepper to taste
  • 3 cups cooked chickpea
  • 1 medium sweet potato, peeled and diced
  • 3 medium carrots, peeled and cut into chunks
  • 1 green bell pepper, diced
  • 1 15oz. can no salt diced tomatoes
  • 4 cups MOL vegetable broth (MOL= more or less)
  • salt and pepper, to taste

  • Add the onion, garlic, and ginger (fresh if you have some, powder if not) to a soup pot with the olive oil and sauté over medium heat Add the green pepper and saute for another few minutes.
  • After a few minutes toss in the chili powder, smoked paprika, sweet paprika, cumin, cinnamon, thyme, and red pepper flakes or cayenne. Keep sautéing for another few minutes.
  • Add the potatoes, tomatoes, carrots and chickpeas to the pot. Pour enough vegetable broth into the pot to cover the ingredients by an inch.
  • Turn the heat up and bring to a boil.
    After boiling, turn the heat down to low and simmer for about an hour, lid on partially covered. Stir occasionally. Add more broth/cooking liquid as the stew thickens.
  • After an hour taste and adjust your seasonings. The amounts of seasonings I used results in a very mild stew.
  • Serve over rice (or not).

Confessions

This revision has been sitting in my unpublished drafts for a long time. It was time to revisit, cook and taste again to see if it was worth keeping around. I had a half bag of frozen carrots and a third bag of frozen corn. They got tossed into the pool. The corn is a nice addition, bringing in a little sweetness.

The dried cup of chickpeas makes approximately 3 cups cooked. I used the cooking liquid and less vegetable broth.

I’m flying solo this week. At least I have breakfasts and lunches ready to go.

It’s Struggle Meal Time

Photo by Dayvison de Oliveira Silva on Pexels.com

Rice and beans may be a struggle meal, but there’s a reason so many gravitate to this humble dish. It’s filling, it’s nutritious, and it’s cheap. Given the right preparation and a few seasonings, rice and beans can also be delicious and satisfying. Beans are basic, but also infinitely versatile.

Which Beans Have the Most Protein?https://vegnews.com/2022/8/bean-protein-guide

I’ve known for quite some time that beans are a poor person’s meal. But in all of my years on the planet this is the first time I’ve heard of beans referred to as a struggle meal. Well struggling or not everyone should be eating more beans for the health benefits.

Make Homemade Veggie Burgers

Krista Navin has been a vegetarian since she was a teen, and says these imitation meats have been creeping onto more menus. It really hit home when Burger King replaced its veggie patty — made by vegetarian stalwart brand Morningstar Farms — with the Impossible Whopper. “I find those types of burgers uniquely off-putting,” Navin says. “I think they have actually done a really good job making them like the real thing and that is exactly the thing I don’t want.”

It’s Time to Put Actual Veggies Back Into Veggie Burgers — https://www.eater.com/23274496/veggie-burger-vegetarian-should-be-made-from-vegetables

Results from the Brazilian Longitudinal Study of Adult Health (ELSA-Brasil), which included participants aged 35 and older, showed that higher intake of UPF was significantly associated with a faster rate of decline in both executive and global cognitive function.”Based on these findings, doctors might counsel patients to prefer cooking at home [and] choosing fresher ingredients instead of buying ready-made meals and snacks,” co-investigator Natalia Goncalves, PhD, University of São Paulo Medical School, Brazil, told Medscape Medical News.“Participants who reported consumption of more than 20% of daily calories from ultraprocessed foods had a 28% faster rate of global cognitive decline and a 25% faster decrease of the executive function compared to those who reported eating less than 20% of daily calories from ultraprocessed foods,

More Evidence Ultraprocessed Foods Detrimental for the Brain – Medscape – Aug 01, 2022. https://www.medscape.com/viewarticle/978365?src=rss

UPF consumption was associated with worse performance in Animal Fluency among older people without pre-existing diseases. Decreasing UPF consumption may be a way to improve impaired cognition among older adults.

Association between ultra-processed food consumption and cognitive performance in US older adults: a cross-sectional analysis of the NHANES 2011–2014 — https://link.springer.com/article/10.1007/s00394-022-02911-1

“You used to eat those commercially prepared veggie burgers.”

“I don’t eat them anymore. It’s better to make your own.”

Faithful followers know what happened during the inferno summer of 2022 because of my earlier post on Spinach, Mushrooms and Onion. I’m still working feverishly to reduce the number of packages of frozen vegetables to make room for other items. The other day I used up a package of frozen spinach and about a cup and a half of cooked chickpeas to make Chickpea and Spinach Burgers.

Yup, that’s right. No recipe. The Boss said,

“Go ahead and toss all of the spinach in the mix.”

So I did. Instead of Chickpea and Spinach Burgers I ended up making Spinach Burgers with a Small Spattering of Chickpeas Somewhere in the Mix.

I promise to post if and when I’m totally happy with the results.

Eat Eggs

Eggs are a rich source of dietary cholesterol, but they also contain a variety of essential nutrients. There is conflicting evidence as to whether egg consumption is beneficial or harmful to heart health. A 2018 study published in the journal Heart, which included approximately half a million adults in China, found that those who ate eggs daily (about one egg per day) had a substantially lower risk of heart disease and stroke than those who ate eggs less frequently*. Now, to better understand this relationship, the authors of this work have carried out a population-based study exploring how egg consumption affects markers of cardiovascular health in the blood.

eLife. “How eating eggs can boost heart health.” ScienceDaily. http://www.sciencedaily.com/releases/2022/05/220524124839.htm (accessed May 25, 2022).

Results – Egg consumption was associated with 24 out of 225 markers, including positive associations for apolipoprotein A1, acetate, mean HDL diameter, and lipid profiles of very large and large HDL, and inverse associations for total cholesterol and cholesterol esters in small VLDL. Among these 24 markers, 14 were associated with CVD risk. In general, the associations of egg consumption with metabolic markers and of these markers with CVD risk showed opposite patterns.

Conclusions – In the Chinese population, egg consumption is associated with several metabolic markers, which may partially explain the protective effect of moderate egg consumption on CVD.

Pan et al. investigated associations of self-reported egg consumption with plasma metabolic markers and these plasma metabolic markers with the risk of cardiovascular diseases. In general, there was some impact on metabolic markers which could protect against CVD. The paper will interest scientists in the field of nutritional epidemiology.

Association of egg consumption, metabolic markers, and risk of cardiovascular diseases: A nested case-control study — https://elifesciences.org/articles/72909

To review the study shortcomings hop over to the full study and read the editorial decision letter.

WHAT? Another Website Devoted to Beans?

Yes there is. https://beaninstitute.com/

Here is another post in my world famous Beans for Breakfast AND Electronic Sticky Note series. Honestly, I’m just surfing the Internet looking for bean recipes to make when the temperature outside will be 106 degrees F and I don’t want HOT beans. Note for new visitors to this blog:

  • I do eat beans for breakfast on occasion and
  • An electronic sticky note is a Memo to Self with links to websites for recipes to try as I expand my bean recipe repertoire.

WOO HOO!

The other day I discovered 30 Recipes with a Can of Chickpeas at https://feelgoodfoodie.net/chickpeas-recipes/

I also found 15 Nutritious Vegan White Bean Recipes at https://www.thefullhelping.com/15-nutritious-vegan-white-bean-recipes/

Double WOO HOO!

My bean obsession began many years ago during my vegetarian years. I still have this cookbook as proof.

Copyright date is 1984.

In blue zones areas, we found that the longest-lived people eat a full cup of beans every day.

The World’s #1 Longevity Food — https://www.bluezones.com/2016/06/10-things-about-beans/#

Always remember what you don’t eat is as important if not more important to health and longevity than what you eat.

Crispy Black Bean Tacos with Feta and Honey-Lime Cabbage Slaw

A long time ago in a galaxy far, far away I used to make Crispy Black Bean Tacos with Feta and Cabbage Slaw – Bon Appétit. Tonight was a good night to have black bean tacos so I pulled up my original post from nearly eight years ago Crispy Black Bean Tacos with Feta and Cabbage Slaw – (NOT) Bon Appétit

No surprises this time.  I make these tacos differently now. Time for another revision.

The Beans

  • 1 15-ounce can organic low sodium black beans, drained, rinsed
  • 1/2 teaspoon ground cumin (maybe more)
  • 2 teaspoons extra virgin olive oil
  • 1/2 medium sweet onion, thinly sliced
  • 1/2 medium size lime juiced
  • 1 large clove garlic minced
  • pinch oregano, dash celery salt (trust me on this one)

The Slaw

  • 1 14 ounce bag cabbage slaw mix
  • 1 tsp dried cilantro
  • onion and garlic powders, a dash apiece
  • salt and pepper
  • juice of 1.5 limes
  • 2-3 T extra virgin olive oil
  • 2-3 T honey

Taco Things

  • 4 white or yellow corn tortilla shells, crispy
  • 1/3 cup crumbled feta cheese (cheddar is OK too)
  • Your favorite hot sauce or salsa
  1.  Drain and rinse the black beans, set aside.
  2. In a small saucepan, saute the onion on medium flame until soft and slightly browned. Add oregano, cumin, and garlic. Saute until the spices are fragrant, about a minute or two.
  3. Add the well drained black beans.  Add juice of half a lime. Heat until warmed through.  Mash the beans with a spoon but leave some beans whole and chunky. Season with celery salt. Set aside.

The Slaw

  1. In a medium mixing bowl, whisk the olive oil and juice of 1.5 limes.  Mix in honey. Add olive oil to create a smooth dressing. Season to taste with onion/garlic powders, salt and pepper.  
  2. Add the cabbage slaw mix.  Mix well, adjust for seasoning, and set aside.

This recipe will make enough for 4-6 tacos.  If you need more servings, double the bean recipe and buy more taco shells. You will not need to double the cabbage slaw portion.  You’ll have plenty.

Construct your tacos.  

TIPS –

We recently discovered La Tiara authentic Mexican taco shells from Gladstone Missouri.  Yeah, I was thinking the same thing as you until I tried these shells.   Use bagged sliced slaw for pure convenience.  Fresh cabbage? Only if you have the time and eschew convenience. Fresh avocado would be nice. Beer is also a perfect side dish for these tacos.

Veganistas – use vegan cheese.