Flossing

I don't know what I used to eat.  My gums are so sore from eating crunchy, real fiber food and the subsequent flossing.  Pizza, I guess.

Healing properties of black rice

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THE SUN, HUMAN & FOOD: A self-treatment and practice with natural food

 By T.H. Yellowdawn

 

This book certainly writes above my head.  His suggestion is to soak rice for four hours before cooking.  He also thinks that fermented foods is best for people's health.

 

     https://play.google.com/store/books/details?id=c-Tnhq2d9qoC&rdid=book-c-Tnhq2d9qoC&rdot=1&source=gbs_vpt_read&pcampaignid=books_booksearch_viewport 

I ate something new and my stomach is rumbly again.  It was black rice, which has 3 g fiber vs 1 g fiber for white rice.  I wonder if it has enzymes also.  

This book, is worth money:  

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Pigments in Fruits and Vegetables: Genomics and Dietetics

 edited by Chunxian Chen

 

Read p. 265 - it talks about black rice being as effective as medicine for treating heart disease, and many other things.  

 

But, like we're finding out, a change in diet takes a while.

 

Chicken salad for lunch

Yesterday was a low-energy day, but I tried something new for lunch.  Chicken salad with garbanzo beans.

• 1 can chicken, drained (12.5 oz)
• 1 T mayonnaise
• 2 c garbanzo beans (cooked)

I usually like the chicken and mayonnaise by itself to make into sandwiches.  Adding the beans added  24 g of fiber and 8 g fat.  Hellman's mayonnaise added 11 g fat, the chicken, 7 g fat for the can.

Well, no wonder I liked it:  it has more fat than I realized.

I ate 3/4 of the recipe with saltine crackers.  It filled me up and tasted great.  I used less mayo than I normally would have.  Total:  18 g fiber, 19.5 fat.  Higher protein than most meals, a total of 50 g.

Well. by comparison a frozen burrito is 10 g of fat for one burrito.  At least there was the 18 g of fiber and I was full past dinnertime.  I'll take that.

Success!

Whole wheat bagel

So there is an effect on my insides.  I jumped back to minimal-fiber foods for part of the weekend so that it would settle down.

The goal is to identify fiber-rich foods that I like and am being successful in that.

I really liked the Panera's whole wheat bagel that I had in the freezer.  Lay the frozen unsliced bagel on top of the toaster while pushing the toaster button down.  Flip it over a few times until the bread softens enough to cut.  Then toast like normal.

I've never liked it much before, but that was because given the choice of cinnamon crunch bagels, who would want whole wheat?

Now that it's the only bagel I have in the house and it's fresh, it's not so bad.

I really am surprised by how not-hungry I am.

This looks good for Thanksgiving

No-Bake Apple Walnut Tart

This apple tart is a Reader favorite. The healthy date and nut crust allows you to indulge in a delicious healthy dessert without compromising flavor. And one serving of this tart provides an excellent source of those hard-to-find, healthy-promoting omega-3 fatty acids. Enjoy!

Prep and Cook Time: 30 minutes, chilling time: about 1 hour Ingredients: Crust 2-1/2 cups walnuts 1-1/2 cups dates (Medjool dates work well) sea salt to taste Filling 3 green apples, such as Granny Smith, sliced juice of 1 lemon in 2 cups water 1/4 tsp cinnamon 1/2 tsp allspice 1/8 tsp ground clove 2 TBS honey 1/2 cup apple juice 1/4 cup raisins

Directions:

1. Combine walnuts and dates in food processor. Make sure you remove pits if dates have them and cut off end where stem was. Process until well mixed and ground, but not smooth (about 40 seconds). It should be a coarse texture when done. Press evenly into a 9-inch tart pan. Set in refrigerator while making the filling.
2. Slice apples by cutting into quarters. Cut out core and slice crosswise in 1/4 inch thick slices. Put into lemon water while you finish cutting apples. Drain well in colander when done.
3. Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat.
4. Remove apples with a slotted spoon from hot pan to a bowl and cool completely.
5. Reduce liquid to about half the volume and then cool.
6. Spread apples evenly over crust. Brush apple-juice syrup over apples. The tart can be served right away or it will keep in refrigerator until needed. Keep tart covered in refrigerator so it doesn't pick up moisture. Top with a little vanilla yogurt if desired.

Serves 8 

Nutritional Profile

Apple Walnut Tart
1.00 serving
(133.55 grams)

Calories: 333

NutrientDRI/DV

 omega-3 fats118%

 copper64%

 manganese59%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which No-Bake Apple Walnut Tart is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Apple Walnut Tart 1.00 serving 133.55 grams Calories: 333
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
omega-3 fats	2.84 g	118	6.4	excellent
copper	0.58 mg	64	3.5	very good
manganese	1.18 mg	59	3.2	very good

World's Healthiest Foods Rating	Rule
excellent	DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10%
very good	DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5%
good	DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for No-Bake Apple Walnut Tart

http://www.whfoods.com/genpage.php?tname=recipe&dbid=67

Lots of recipes to choose from

See

     http://www.whfoods.com/recipestoc.php?#recipes

Carrot Raisin Salad

I would like to make this dressing - see if it tastes good.

Super Carrot Raisin Salad

This is a great Healthiest Way of Eating recipe that you can enjoy for lunch, dinner, or snack. And it's loaded with health-promoting vitamin A—in fact one serving provides 133% of your Daily Value for this important nutrient!

Prep and Cook Time: 15 minutes Ingredients: 2-3 medium carrots (2 cups peeled and shredded) 1/2 cup raisins 1/2 cup chopped fresh or canned pineapple 1 TBS chopped cilantro Dressing 2 TBS canned coconut milk 1/4 tsp turmeric 1/2 TBS honey 1 tsp orange zest 1 TBS fresh lemon juice 1 TBS extra virgin olive oil salt and white pepper to taste

Directions:

1. Blend all dressing ingredients together in blender adding olive oil a little at a time at end.
2. Shred carrots in food processor or use a hand grater, which will take a little more time. Depending on how big they are, it will take about 2 or 3 carrots.
3. Mix carrots with raisins and pineapple, and toss with desired amount of dressing. Stir in chopped cilantro.

Serves 4 

Nutritional Profile

Super Carrot Raisin Salad
1.00 serving
(115.41 grams)

Calories: 145

NutrientDRI/DV

 vitamin A74%

 copper14%

http://www.whfoods.com/genpage.php?tname=recipe&dbid=164