Osteoporosis Month & Mental Health Month Recipes from ZOOM Cooking Class

MY NOTE: Last Friday I had a ZOOM cooking class to explore foods to keep our bones and minds healthy. Here are the recipes based on the importance of eating more alkalizing foods (ex. green veggies) and fewer acidic foods (meat, dairy, grains, too much fruit) with photos and some links to more information on Acid/Alkaline foods. You can Google Acid/Alkaline charts for your own guide to which foods are best. Also, there are many articles on this topic, which correlates to the yin/yang concept in macrobiotic cooking.

 RECIPES with Alkalizing Veggies

P.S. Having difficulty with Word Press format, so the type may be different in some of the recipes. Apologies!

Here are 3 cooking-by-the-strings-of-your-apron recipes that embrace more alkalinity and less acidity, with the idea of 80% alkaline foods and 20% acid foods, which is also the profile of each of our cells. I told the class that I now double the amount of (alkalizing) veggies with whatever acidic food I might make, such as pasta, even gluten-free. Fresh foods without sugar or too much salt, with emphasis on green veggies is good for the brain, the bones, and the rest of the body.

The highly alkalizing foods are: grasses, cucumber, kale, spinach, parsley, broccoli, sprouts and sea veggies, plus green drinks.

More recipes from: https://www.balance-ph-diet.com/alkaline_recipes.html

Cucumber Salad

(High Alkaline Food)

Ingredients

One large org. cucumber or two small

Leek or onion slices

Lemon juice (moderately alkaline)  or plum vinegar

Olive Oil Spray

Sesame seeds

Spices of your choice (S &P), parsley (high alkaline)

Sprouts (optional) (high alkaline)

Directions

  1. Wash and scrub organic cucumber and cut into thin slices.

  2. Slice leek or onion rings

  3. Toss both in a bowl with olive oil spray and lemon juice. Add spices of your choice or chopped parsley. Toss again.

  4. Right before serving, add a dollop or sprouts to the top off the dish. Enjoy!

For my recipe of Dilly of a Cucumber Soup, go to this link: https://www.menupause.info/summer-2007-sun-kissed-foods/

 

 Broccoli (high alkaline food) with Tofu (alkalinity is 7.5 pH once digested)

(Think about having twice as much broccoli as tofu, still less alkalizing than broccoli, although some charts may vary.)

 Ingredients

2 large stalks of organic broccoli

½ container of org. tofu

Ginger, tamari soy sauce, garlic

Sesame Seeds

Avocado Oil Spray

Directions

1. Wash and cut broccoli into smaller pieces lengthwise, removing thick stalk at the

bottom and use for soup stock.

2. Set aside broccoli and put up a pot with steamer basket, filling pot with

water to just under the basket.

3. While water is coming to a boil, spray a fry pan with oil and place 1” thick

slices of organic (and sprouted is available) tofu. Cook over medium heat and turn,

allowing the pieces to become brown-edged.

4. While cooking tofu, add broccoli to steamer and cook about 5-7 minutes,

fork tender but not mushy. Remove and place in the center of a platter.

5. Cut tofu into bite-sized pieces and place around the edge of the Enjoy! Can be eaten

cold, but I prefer hot.

(Spray again with oil, sprinkle on sesame seeds and use tamari as needed.)

 

Quinoa “Tabouli”

Tabouli is traditionally made with cracked wheat (bulghur). This is a gluten-free version high in alkalinity.

Ingredients

 One cup cooked (sprouted) quinoa (Mildly alkaline)

Soup stock or filtered water (or directions on pkg)

Two cups raw veggies of your choice

Lemon juice (Moderately Alkaline)

Olive oil spray

Parsley (washed & chopped)

Salt & Pepper other spices of your choice

Org. Lettuce for platter

Directions

1. Rinse quinoa well and prepare according package directions. (My sprouted quinoa says Bring 1 1/2 cups

water to a boil  and add 1 cup quinoa, well rinsed. But this makes too much  so I cut the recipe in half.)

Cook 10-15 minutes until water is absorbed and quinoa is fluffy. Spray on some olive oil and set aside to cool.

2. While quinoa is cooking, mince 2 cups of veggies of your choice. (The acid/alkaline charts are my guide.)

Add minced veggies to cooled quinoa. Add a small amount of lemon juice to taste, plus chopped parsley.

Toss well.

3. When Quinoa mixture is chilled, place washed, organic lettuce on a serving platter, spoon on “tabouli,”

and top with  sprouts or micro-greens of your choice. (I used arugula.)

Summer Squash Stir Fry

I picked up this recipe from my brother, who made it for me several years ago on one of my visits to R.I. to see him and my sister-in-law. I like making this because it brings back fond memories of being with my brother and his wife (my high school girlfriend), especially now that my brother is gone. There are no specific amounts, so this is a truly cooking-by-the-strings of your apron dish. I also added some of my own ingredients. As yellow and green zucchini are more available, it’s a very quick (alkalizing) dish to make for summer weather.

 

Ingredients

1 small org. green zucchini, washed

1 small org. yellow zucchini (also called summer squash), washed

about 1/2 cup pure water or soup stock

one leek

one slice of ginger, minced

fresh parsley or dill or other herb of your choice, minced

Directions

1. Wash zucchini, rim the stem and top and grate on large setting.

(I used the large openings of a hand grater.)

2. Wash & Slice the leek, slice the ginger, and if you wish, add a small piece of garlic.
(optional)

3. Place about 1/2 cup of liquid in the bottom of a wide saute pan. Place all

ingredients,except the dill or parsley, in the pan; stir fry for about 5 minutes.

Add minced parsley or dill.

4. Mix the minced parley or dill (or both!) into the dish and serve,

using a slotted spoon to avoid any liquid. (The zucchinis themselves create liquid.)

Serve hot. Garnish with a red grape tomato or red radish. (Optional)

Go to www.menupause.info and click on Recipe Index for more recipes.

 

Sneak Preview of Pastalicious on ZOOM, Friday April 9th @ 10:30 am est (See link at end of recipe)

On Friday I will be making some pasta dishes from rice, lentils, whole wheat, etc. The focus will be on the veggies that go with the dish, with pasta as a tasty but limited amount because it is high in carbohydrates from a processed food. Here’s a chart from the Internet

Measuring carbohydrate effects can help glucose management
FOOD Glycemic index (glucose = 100)
Spaghetti, white 49 ± 2
Spaghetti, whole meal 48 ± 5
Rice noodles 53 ± 7
Udon noodles 55 ± 7

If you are on a special diet, such as Paleo, Keto or the Whole 30, then pasta isn’t even on your diet. If you are on a gluten-free diet, even whole grains and beans have a fairly high glycemic index/load. Thus, my advice is to limit your pasta so that your plate has more veggies and salad than pasta. Therefore, the recipes will suggest reducing the amount of pasta and increasing the veggies over time.

Here is some info from www.health/harvard.edu

Glycemic index vs. glycemic load

The glycemic index (GI) assigns a numeric score to a food based on how drastically it makes your blood sugar rise. Foods are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food’s glycemic index, the slower blood sugar rises after eating that food. In general, the more processed a food is, the higher its GI, and the more fiber or fat in a food, the lower it’s GI.

But the glycemic index tells just part of the story. What it doesn’t tell you is how high your blood sugar could go when you actually eat the food. To understand a food’s complete effect on blood sugar, you need to know both how quickly it makes glucose enter the bloodstream and how much glucose per serving it can deliver. A separate measure called the glycemic load does both — which gives you a more accurate picture of a food’s real-life impact on your blood sugar. Watermelon, for example, has a high glycemic index (80). But a serving of watermelon has so little carbohydrate that its glycemic load is only 5.

The recipe below, which I hope to make on Friday’s Zoom Class, suggests reducing the bowtie noodles and increasing the veggies over time. The photo below is a bowl of GF buckwheat.

ZOOM link after recipe below.

Buckwheat & Bowties

 This casserole dish is a meatless version of a popular Eastern European or Russian dish called Kasha Varnishkes. (Toasted buckwheat groats are also called kasha and can be found in supermarkets as well as health food stores. You can get whole groats or cracked groats. Organic is best. Buckwheat is gluten-free.)

Kasha is made by coating the grains with a little oil in a deep (fry) pan, the larger the better to spread out the groats, and adding twice as much water or soup stock. The kasha expands and is cooked when all the liquid is absorbed. The grains are delicious and crunchy this way. If you omit the oil, the buckwheat will be softer and work as a hot breakfast cereal.

Note: If you are making this for the first time, cut recipe in half, because 1 cup of buckwheat groats makes a lot of kasha! I also recommend more veggies and buckwheat than noodles.

Utensils: large pan in diameter, 2 qt. saucepan for noodles, cutting board and knife, colander or strainer
Prep Time: About 10 minutes
Cooking Time: 20-30 minutes

Ingredients

 1 cup buckwheat groats (enough for 4-6 servings so cut in half if first time making)

2 cups soup stock or water (cut stock to one cup if only ½ cup buckwheat)

½ – 1 organic whole wheat bowtie noodles (also called Farfalle)

One medium onion or leek, thinly sliced

1-2 cups org. mushrooms, washed and sliced thinly

1-2 cups broccoli (small pieces)

2/3 cup sesame seeds

Avocado  (or other) oil spray

½ tsp. salt (optional)

Directions

  1. Fill saucepan almost full and bring to a boil. Add noodles and cook per instructions. (My Whole Wheat Farfalle box says 13-16 minutes)
  2. Spray large pan with (avocado) oil. Add onions and mushrooms and cook about 5 minutes, stirring often.
  3. Add buckwheat groats and cook 2-3 minutes to coat the groats with the oil. Then add water or stock and cook about 10 minutes, adding more liquid if needed. Add broccoli pieces and cook another 5-7 minutes to make sure broccoli is cooked but not overcooked. (You can also add the raw broccoli to the noodle water after the noodles are ½ done [6-7] minutes. Then you can drain both and add to buckwheat and veggies.)
  4. If using, add a little salt (or gluten free tamari soy sauce) for flavor. Sprinkle with sesame seeds and serve.

Repeated Info: The idea is to use more veggies and buckwheat than noodles, since the pasta is very high in carbs with no notable nutrients except potassium, which will offset the salt, if using. Here is a photo from of kasha & bowties without veggies and more noodles than anything else. This is NOT what I will be making. My dish has veggies, more kasha, and less noodles.

 

ZOOM LINK

Join “Pastalicious” Zoom Meeting on Friday, April 9 at 10:30 am (est)

https://us02web.zoom.us/j/89407280194Meeting ID: 894 0728 0194

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