Later On

A blog written for those whose interests more or less match mine.

Archive for the ‘Plant-based diet’ Category

48-hour tempeh — looking good

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I’m going to let it go until I need to use the oven this evening, so a few more hours after this:

Written by LeisureGuy

20 October 2019 at 2:19 pm

What a difference a day makes—24 little hours (Tempeh division)

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The start:

After 24 little hours:

And here it is after 48 hours:

I will let it go another 3 hours, and then I need the oven, so I’m calling it done. The Eldest suggested an idea for part of this batch: chili. 🙂

Written by LeisureGuy

19 October 2019 at 2:33 pm

“The Game Changers” is now on Netflix

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Worth watching. It can also be watched on YouTube for a fee. And it’s available from other sites. And scroll down at that last link for recipes, meal plans, and so on. Here’s the trailer:

Written by LeisureGuy

16 October 2019 at 9:52 am

Ad hoc meals

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My day-to-day meals follow a pattern. I cook up a batch of vegetables, a batch of beans, and a batch of intact whole grain, and then for the typical meal I put into a bowl some of the vegetables, some of the beans, and some of the grain and top with with a dressing or homemade hot sauce or the like. I might stir in a tablespoon of nutritional yeast flakes as well.

Currently the beans are the black-bean-and-green-lentil tempeh I made, the grain is cooked emmer, and the vegetables were what I had on hand, following a now-familiar pattern:

6 cloves garlic, minced and set aside to rest

Right now we have red Russian garlic, which is wonderful stuff and easy to peel. It’s grown locally and is available only in October and November and then it’s gone for another year.

1″ fresh turmeric, minced
2 bunches large scallions with leaves, chopped (almost used a large leek)
2 jalapeño peppers, chopped with core and seeds
1 yellow bell pepper, chopped
1 large carrot, diced
1 medium parsnip, diced
10-12 oz domestic white mushrooms, chopped
12 mini-San Marzano tomatoes, sliced
2 tablespoons tomato paste from a tube

I put the No. 12 Field company skillet into the oven and turned it on to 350ºF and when the oven reached temperature I left the skillet for 5 minutes. (The skillet was hating as I did the chopping.) Then I removed the skillet, put it on a hot burner, put the handle glove on the handle, and added:

2 tablespoons extra-virgin olive oil

I put in all the vegetables listed above (including the garlic) and sautéed them a while, then added:

1 tablespoon dried marjoram
1 tablespoon dried spearmint
1 tablespoon ground black pepper
3 tablespoons horseradish

I stirred that in, sautéed a moment longer, then added:

1 bunch kale chopped, stems minced
1/2 cup low-sodium vegetable broth

I cooked that until the kale seemed done and carrots and parsnips were tender. Than I stirred in:

2 tablespoons ground flax seed
2 tablespoons nutritional yeast flakes
1/2 teaspoon ground turmeric

I cooked a minute more and then poured over:

2 lemons, peels cut off, cut into slabs and seeds removed, blended

I used an immersion blender and its beaker for the lemons.

That made a lot, so I get quite a few meals from it.

Obviously, you can vary as it you want. For example, use summer squash or a winter squash like delicata or carnival (since the peel is edible), eggplant, zucchini, cabbage or frozen spinach instead of kale, parsley, steamed diced beets, other peppers (Anaheim, poblano, banana, Hungarian, serrano) instead of or in addition to the peppers above, and so on.

Having cooked food in the fridge makes putting together a meal a snap, and I do think this is quite healthful fare.

Written by LeisureGuy

15 October 2019 at 1:39 pm

Lemon pulp and macadamia-nut oil salad dressing

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In the beaker that comes with an immersion blender, put:

1 lemon, peel cut off, cut into slabs, seeds removed
1 tablespoon macadamia-nut oil
1 tablespoon honey mustard (I used Kozlik’s Sweet & Smokey) or less, to taste
ground black pepper
1/4 teaspoon smoked paprika

Use immersion blender to blend ingredients, pour into a small jar, and refrigerate.

Sodium is always a concern, but the only sodium in this is from the mustard, and that has only 75mg sodium per tablespoon. (5 ml ≈ 1 teaspoon.) Kozlik has an amazing range of mustards (pictured here) and this one is excellent, but you can substitute any honey mustard.

I used some on steamed broccoli I had refrigerated.  Tasty.

Written by LeisureGuy

11 October 2019 at 8:20 am

How Not to Die from Kidney Disease

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writes an interesting blog post:

Kidney failure may be both prevented and treated with a plant-based diet, and it’s no wonder: Kidneys are highly vascular organs, packed with blood vessels. Harvard researchers found three significant dietary risk factors for declining kidney function: “animal protein, animal fat, and cholesterol.” Animal fat can alter the actual structure of our kidneys. In my video How Not to Die from Kidney Disease, you can see plugs of fat literally clogging up the works in autopsied human kidneys from a study published in The American Journal of Pathology.

Animal protein can have a “profound effect” on normal kidney function, inducing “hyperfiltration,” increasing the workload of the kidney. Not plant protein, though. After eating a meal of tuna fish, the increased pressure on the kidneys goes up within only a few hours. We aren’t talking about adverse effects decades down the road, but literally within hours of it going into our mouths. What happens if, instead of having a tuna salad sandwich, you had a tofu salad sandwich with the exact same amount of protein? No effect on your kidneys. Our kidneys have no problem dealing with plant protein is no problem.

Why does animal protein cause the overload reaction, but plant protein doesn’t? It appears to be due to the inflammation triggered by the consumption of animal products. Indeed, taking a powerful, anti-inflammatory drug along with that tuna fish sandwich can abolish the hyperfiltration, protein-leakage response to meat ingestion.

There’s also the acid load. Animal foods, such as meat, eggs, and dairy, induce the formation of acid within the kidneys, which may lead to “tubular toxicity,” damage to the tiny, delicate, urine-making tubes in the kidney. Animal foods tend to be acid-forming—especially fish, which is the worst, followed by pork and poultry—whereas plant foods tend to be relatively neutral, or actually alkaline or base-forming to counteract the acid, especialy green leafy vegetables. So, “[t]he key to halting progression of CKD [chronic kidney disease] might be in the produce market, not in the pharmacy.”

It’s no wonder plant-based diets have been used to treat kidney disease for decades. In my video, you can see a remarkable graph that follows the protein leakage of subjects first on a conventional, low-sodium diet, which is what physicians would typically put someone with declining kidney function on, then switched to a supplemented vegan diet, back to the conventional diet, once more on the plant-based diet, and back and forth again. The chart is filled with zig-zags, showing kidney dysfunction was effectively turned on and off like a light switch, based on what was going into their mouths. . . .

Continue reading.

Written by LeisureGuy

10 October 2019 at 6:32 pm

Changing Your Diet Can Help Tamp Down Depression, Boost Mood

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Allison Aubrey and Rhitu Chatterjee report at NPR:

There’s fresh evidence that eating a healthy diet, one that includes plenty of fruits and vegetables and limits highly processed foods, can help reduce symptoms of depression.

randomized controlled trial published in the journal PLOS ONE finds that symptoms of depression dropped significantly among a group of young adults after they followed a Mediterranean-style pattern of eating for three weeks. Participants saw their depression “score” fall from the “moderate” range down to the “normal” range, and they reported lower levels of anxiety and stress too.

Alternatively, the depression scores among the control group of participants — who didn’t change their diets — didn’t budge. These participants continued to eat a diet higher in refined carbohydrates, processed foods and sugary foods and beverages. Their depression scores remained in the “moderate severity” range.

“We were quite surprised by the findings,” researcher Heather Francis, a lecturer in clinical neuropsychology at Macquarie University in Sydney, Australia, told NPR via email. “I think the next step is to demonstrate the physiological mechanism underlying how diet can improve depression symptoms,” Francis said.

Scientists are learning more about how a poor diet can increase inflammation, and this can be one risk factor for depression. “Highly processed foods increase inflammation,” Francis said. What’s more, “if we don’t consume enough nutrient-dense foods, then this can lead to insufficiencies in nutrients, which also increases inflammation,” she said.

In this study, participants in the “healthy eating” arm of the study ate about six more servings of fruits and vegetables per week, compared with the control group. Participants “who had a greater increase in fruit and vegetable intake showed the greatest improvement in depression symptoms,” Francis said.

Participants were also instructed to increase consumption of whole grains to a recommended three servings per day, as well as three servings per day of protein from lean meats, poultry, eggs, tofu and beans. In addition, they were told to get three servings of fish per week.

As for dairy, the recommendation was three servings per day, unsweetened. Participants were also instructed to consume three tablespoons of nuts and seeds per day, as well as two tablespoons of olive oil per day, and were advised to add in spices, including turmeric and cinnamon.

One of the shortcomings of nutrition science is that it often relies on asking people to recall what they ate in the past. Given our flawed memories, these measures can be unreliable. But this study included a clever way to validate how many fruits and vegetables people consumed. Using a device called a spectrophotometer, the participants had their palms scanned. The device can detect the degree of yellowness in your skin, which correlates with your intake of carotenoids, which you get from eating fruits and vegetables.

The scientists used several research questionnaires to evaluate participants’ mental health, including one that asked them how often over the prior week they’d experienced symptoms of depression.

The new study adds to a growing body of research that supports the connection between diet and mental health. . .

Continue reading.

Written by LeisureGuy

10 October 2019 at 9:35 am

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