Start-up of the month: non-HFSS cereals (Brave) — The Food Science Addict

Are you looking for a better understanding of non-HFSS foods? Do you want to know which brand is thriving? Brave is a UK plant-based snack brand. They have recently developed a grain-free, sugar-free breakfast cereal product made from chickpeas and peas. This product is known as Super Hoops (available in Original and Cinnamon flavours) and,…

Start-up of the month: non-HFSS cereals (Brave) — The Food Science Addict

HFSS = (High in Fat, Sugar, and Salt).

A small step in the right direction. But you still have to get consumers to buy, try, and buy again. Changing habits can be very hard to do.

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.

Grilled Zucchini

“How did you make this?”

The last time I wrote about zucchini was back in 2019 when the same question was asked (probably by the same friend) which motivated me to write down how I make Zucchini, Corn & Red Pepper.

This super simple recipe is the perfect side vegetable when you have your grill fired up and ready for your perfectly seasoned chicken using the world famous Iki Marinade. Three squash will be enough for six side servings.

  • three large zucchini
  • salt and black pepper
  • onion powder
  • garlic powder
  • extra virgin olive oil
  • pinch dried basil
  • grated Parmesan/Romano cheese blend
  1. Heat up your grill.
  2. Scrub and rinse the zucchini. Dry thoroughly.
  3. Cut the ends off then slice each squash lengthwise and each half in half. You want four nice sized chunks each about 3-4 inches long.
  4. Arrange the squash in a baking dish and coat liberally with extra virgin olive oil. Flip the pieces so that they are cut side up.
  5. Lightly sprinkle with salt, onion and garlic powders.
  6. When your grill is nice and hot place the squash pieces onto the grill skin side down. Angle them if you want to make grill marks.
  7. Close the lid and grill for 1-2 minutes. Reposition the squash (for those grill marks) close the lid and grill for another 1-2 minutes.
  8. Flip the squash to cut side down. Repeat #7.
  9. The squash should be firm and cooked through after 8-9 minutes. Remove and place back into the baking dish cut side up.
  10. Lightly sprinkle black pepper, dried basil, and grated cheese.
  11. The zucchini can be served at room temperature or kept in a warmed oven prior to serving. If you use the oven to keep the zucchini warm remember they will continue to cook and might get mushy.
Photo by Ellie Burgin on Pexels.com

Tips and Otherwise Random Thoughts

You’ll note that the black pepper, basil, and cheese are added after grilling. I do this so that these ingredients don’t get burned/grilled off in the cooking process. For the Veganistas out there, leave off the cheese. I happen have a preference for Spanish extra virgin olive oil. The private label brand I buy sneakily substituted EVO from Portugal instead of Spain. Now I like Portuguese olive oil too. I specifically used a baking dish to hold the squash before grilling because I did put the veggies in the oven to keep warm.

The next time I grill zucchini I plan on grilling twice the number of squash. I’ll use the leftover squash in a pasta dish.

More Coffee Please

New research published in Diabetologia (the journal of the European Association for the Study of Diabetes [EASD]) finds that the consumption of healthy plant-based foods, including fruits, vegetables, nuts, coffee, and legumes, is associated with a lower risk of developing type 2 diabetes (T2D) in generally healthy people and support their role in diabetes prevention…The study found that compared with participants who did not develop T2D, those who were diagnosed with the disease during follow-up had a lower intake of healthy plant-based foods, as well as lower scores for PDI and hPDI. In addition, they had a higher average BMI, and were more likely to have high blood pressure and cholesterol levels, use blood pressure and cholesterol drugs, have a family history of diabetes, and be less physically active.

Diabetologia. “New study reveals that healthy plant-based diets are associated with a lower risk of developing diabetes.” ScienceDaily. http://www.sciencedaily.com/releases/2022/04/220410110753.htm (accessed April 11, 2022).

Journal Reference: Fenglei Wang, Megu Y. Baden, Marta Guasch-Ferré, Clemens Wittenbecher, Jun Li, Yanping Li, Yi Wan, Shilpa N. Bhupathiraju, Deirdre K. Tobias, Clary B. Clish, Lorelei A. Mucci, A. Heather Eliassen, Karen H. Costenbader, Elizabeth W. Karlson, Alberto Ascherio, Eric B. Rimm, JoAnn E. Manson, Liming Liang, Frank B. Hu. Plasma metabolite profiles related to plant-based diets and the risk of type 2 diabetes. Diabetologia, 2022; DOI: 10.1007/s00125-022-05692-8

16 Vegetarian Enchilada Recipes – Vegetarian Times

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

This post is another in my sporadic electronic sticky note series. I’ll post links to webpages with recipes I want to try making some day. I typically make Butternut Squash Enchilada Casserole when in the mood for veggie enchiladas. It’s the only vegetarian enchilada recipe I make.

My world famous Eddie’s Carrot Sheet Cake remains the only dessert I make.

I’m sensing a pattern here.

Lentil Recipes – The First Mess

Attention readers: I take no credit for these recipes and I do not get compensated for highlighting this or any other blogger’s work on my site. This is another Giant Electronic Sticky Note that serves as a reminder to try these recipes because I love lentils.

Here’s the link: https://thefirstmess.com/2021/10/08/lentil-recipes/

Laura Wright is a vegan cookbook author and blogger based in the Niagara region of southern Ontario, Canada. She just posted a link to 25+ of her lentil recipes which can be accessed at https://thefirstmess.com/. I have linked to Laura’s earlier collections 25 Vegan Soup Recipes – the First Mess and 25 Vegan Chickpea Recipes – The First Mess. Oops I almost forgot about 20 Sweet Potato Recipes – The First Mess too.

I’m at the age where I need more Giant Electronic Sticky Notes to remember stuff. I need reminders and other mental prompts to tell me I own Laura’s cookbook and need to fix some of her recipes. This post makes four Giant Electronic Sticky Note reminders to myself to expand my vegan and vegetarian meals beyond my world famous Wheat Germ Veggie Burgers.

Which reminds me. I should post my latest Chickpea and Sweet Potato Stew experiment. (If my chickpea stew is not a link that means I’ve not posted it yet).

Veggie Burrito Spice Blend

Spice Blend for Veggie Burritos

2 tsp chili powder – 1 tsp cumin – 1 tsp smoked paprika – 1/2 tsp coriander 1/2 tsp cayenne pepper 1 tsp garlic powder

Chickpea and Broccoli Burrito — https://www.badmanners.com/recipes/roasted-chickpea-and-broccoli-burrito

This blend of spices is literally stolen from the chefs at https://www.badmanners.com/. The last time I took a theme on a spice blend the author tracked me down and threatened something close to legal action if I didn’t give her credit and a link to her website. So this time around I’m giving credit AND three links. I’m also not going to write down any instructions for making a roasted vegetable and chickpea filling for burritos. I suggest you go to the original recipe at https://www.badmanners.com/recipes/roasted-chickpea-and-broccoli-burrito if you need detailed instructions.

My Tips, Hints, and not too Secret Secrets

A really good tortilla makes all the difference. But today I’m going to wrap this filling in a Greek style whole wheat pita for lunch. I tend to roast vegetables for at least 40 minutes with a good stir midway through to prevent sticking. You can also add more olive oil at this point too. I hope I have a lime in the fridge. The last time I made this filling The Boss used it as a topping for a Taco Salad. She liked it. I hope she was telling the truth because when you cook up a pound of dried chickpeas it is a LOT of chickpeas. One cup dried will produce between 6 and 7 cups of beans. I used about 4 cups for today’s mix. The other 3 cups went into a Chickpea and Sweet Potato Stew.

I used some metal pie pans as roasting pans because I didn’t want to use the big pan which is a pain in the ass to clean because of its size. Preheat your pan(s) before roasting. I leave the mixing bowl uncleaned and use it again once the veggies are roasted and done. Let the mixture cool for a bit, toss everything back into this bowl, mix well again to capture the spices that have stuck to the bowl and then adjust your seasonings.

Postscript

No lime. I used lemon instead.

I wasn’t kidding about using pie pans.

Baked Tomatoes with Egg

From the language comments the country of origin appears to be Greece. This dish is absolutely brilliant (but try to find tomatoes like this in the US). I love the chef using the tops for bottoms. AND…wait for the cat.

Roasted Cauliflower with Garlic and Parmesan

Have you ever roasted frozen vegetables? Me neither.  But a quick referral to Dr. Google offers up recipes and instructions for this time and money saving technique. Maybe this method actually works (because everything you read on the internet is TRUTH). So a few weeks ago during a Pandemic Pantry shopping trip I picked up a few one pound bags of frozen cauliflower ( a buck a bag). I also bought a small jar of minced garlic which I promised my younger self I would never use because fresh is better until I used some at my son’s house. Hmmm…..

Here’s the original Roasted Cauliflower with Parmesan post from several years ago. Here’s what’s in the oven right now:

Roasted Cauliflower with Garlic and Parmesan

One package frozen cauliflower (32 ounces)
Extra virgin olive oil
Minced garlic
Dried thyme
Parmesan Cheese
Salt and black pepper

  1. Preheat oven to 450 degrees F.
  2. Place the florets into a baking/roasting pan with sides.
  3. Spread the pieces into the pan. Make sure they don’t touch each other.
  4. Drizzle the cauliflower with olive oil. Toss with a spoon. You want a nice thin coating of oil on each piece.
  5. Lightly salt and pepper, dust with Parmesan and sprinkle with a hint of thyme.
  6. Add two tablespoons of minced garlic. Toss lightly again
  7. Place in the oven and roast for approximately 35-40 minutes. Shake the pan or stir/toss every 10 minutes or so to ensure most of the surfaces of each floret get browned (this is why you want a pan with sides).
  8. When nicely browned add a handful of shredded Parmesan cheese over the cauliflower. Roast for an additional 5 minutes or until the cheese is melted.
  9. Transfer the cauliflower to a serving bowl and add more Parmesan.
  10. Eat.

TIPS – The amount of garlic is personal preference and dependent upon how garlicky you like your food and the number of guests at the table. Same for the cheese but you can never have too much cheese or garlic. This dish is not vegan but if you must, leave out the cheese. Don’t forget the shake and/or stir part because when you use minced garlic it can and will burn.

Lessons learned – minced garlic DOES burn but despite appearances did not taste burned at all. Also, one pound of frozen cauliflower is not a lot of cauliflower.

Unfortunately this dish is also Not Tiny Taste Tester Approved.  She was not present for my roasted frozen vegetable experiment.

“Is a Collie Flower a dog?”