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Category Archive for: ‘Vegan’
Rice and How to Cook it

Wikipedia says

“Rice is the seed of the monocot plants Oryza sativa or Oryza glaberrima. As a cereal grain, it is the most important staple food for a large part of the world’s human population, especially in East and South Asia, the Middle East, Latin America, and the West Indies. It is the grain with the second-highest worldwide production, after maize (corn).

We are more interested in how we can prepare it and what nutritional value it has for us.  The most common type of rice in the US is white long-grain.

100g or 3.5 oz of raw rice has

Calories – 365

Carbohydrates – 80 g

Sugars – .12 g

Fiber – 1.3 g

Fat – .66 g

Protein – 7.13

 

GI of boiled long grain white rice – 64 where 0-55 is low, 56-69 is med and over 70 is high

Serving size is 1 cup = 36 g of carbs

GL per serving is 23 where 0-10 is low, 11-19 is med and over 20 is high maxing out around 60

How To Cook Rice

Most rice can be cooked by boiling 1 cup of rice in 2 cups of water for around 20 minutes.   The way I prefer is to use a rice cooker.  The following is a video of Jamie Oliver showing you how to cook rice.

 

The Glycemic Index and Load

 

We on the Fat Farm are interested in eating well but eating things that will keep our blood sugar in the 60-80 mg/dl range. That is the concentration of milligrams of glucose  in deciliters of our blood.  Rice is all over the Glycemic Index depending on which type you choice.  Before I get into the index values of the various rice types, I want to confuse you some more.

The GI compares foods at the same carbohydrate level, rating their ability to raise your blood sugar, with glucose being 100. This is the Quality of the food.  Since different foods contain various amounts of carbohydrates we need an index that shows the blood sugar effect by volume.  That is the Glycemic Load indicator. The GL measures the Quantity of carbohydrate in a food.  The GL is a much more accurate measurement of the effect of the food on our blood sugar.  The glycemic load of a food is calculated by multiplying the glycemic index by the amount of carbohydrate in grams provided by a food and dividing the total by 100.

Neither the GI nor the GL are easy concepts to grasp, but for the health of our pancreas it is important that we try.

Notice in the list below that Jasmine Rice has a higher GI rating than Glucose itself.  That means that Jasmine Rice will spike your blood sugar very quickly.

 

 Types of Rice and Their Loads

There are literally hundreds of different kinds of rice and most even very by country.  Here are a couple to contemplate.

Type
white Rice
Brown Rice
Basmati Rice
Jasmine Rice
GI
64
55
58
109
Serving Size
1 cup
1 cup
1 cup
1 cup
Carbs/serving
36
33
38
GL/Serving
23
18
22
46

To sum it up – Brown rice good, white long grain rice OK, Jasmine rice Bad.

Farm On You Fat Farmers.  Let me know if you have any questions – Jughandle

Quinoa-Stuffed Peppers

Quinoa (pronounced keen-wa)

If you aren’t familiar with Quinoa you are in for a treat.

 

 

 

 

Quinoa is a grain from South America that can be prepared like rice.  Unlike rice, Quinoa is a whole balanced protein and is high in fiber and is gluten-free.  In its raw state it can be spouted in as little as 2-4 hours activating its natural enzymes and multiplying its vitamin content.

To prepare Quinoa buy the pre-rinsed variety which has the hull or saponins removed. Rinse the grain briefly in cold water.  Cook as you would rice.  One cup of grain for 2 cups of water or other favored liquid, such as stock or even vegetable juice.  Bring to a boil and then reduce the heat to a simmer.  Cook 10 -15 minutes or until the germ separates from the seed.

 

 

 

 

 

With any satisfying meal it is important to not only have good flavors, but combine different textures and even different temperatures.  The crunch of the pepper with the mouth texture of the quinoa and the spice of the tomato mixture and topping provide depth of flavor, texture and spice that is hard to find in any dish.  For a whole meal serve with a cold tossed salad.  This recipe is an original Fat Farm creation.  Let me know what you think. – jug

Stuffed Pepper Directions – Recipe

1. Bring a large pot of water (1 to 2 qts) to a boil.  Put spinach into boiling water for 30 sec. then remove and quickly place in cold water to stop the cooking process.  Reserve.

2. Heat olive oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 additional minute. Stir in spinach and  Ro Tel brand tomatoes & green chilies (reserve juice). Cook 5-10 minutes, or until most of liquid has evaporated.

3. Stir in kidney beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup crumbled extra firm tofu. Season with salt and pepper.

3. Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.

4. Cut the top off of each bell pepper and with a spoon remove the seeds and as much of the white membrane as possible, then rinse.  Fill each bell pepper with heaping amount of the quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, top with 1 T of tomato spread and bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and sauce each with seasoned pan juices before serving.

Note: any remaining stuffing can be frozen for later use.

 

Ingredients

4 large bell peppers (use multiple colors)

3/4 c of uncooked Quinoa

1 medium onion finely chopped (1 cup)

2 T olive oil

2 ribs of celery, finely chopped (1/2 c)

1 T ground cumin or 1/2 T cumin seeds

2 cloves of minced garlic (2 tsp)

1 cup of extra firm tofu (optional)

1 lb of fresh spinach, blanched and squeezed dry

1 – 10 oz can of RoTel brand Diced tomatoes & green chilies 

 

 

 

 

1 15 oz can of kidney beans.

 

 

 

 

4 T Tomato Spread or similar *

 

*This topping can be cheese which would be very tasty but would change the dish from vegan to vegetarian.  For my vegan friends, Tofutti brand foods have some acceptable dairy substitutes.  Try the health food section of Whole Foods or your local store.

 

 

These stuffed peppers can be made and frozen for several months.  Frozen peppers make a very fast meal, just put in a 350 deg oven for 30 mins or until completely heated through. – jughandle

 

Vegan is not a Dirty Word

Do You Believe in God?

I know sometime in your life you’ve run into someone who told you they were, or are, a vegan.  The first time I heard that I replied, I’m a Christian, do you believe in God?  After a lengthy and somewhat embarrassing conversation, I learned that a vegan is some one who does not eat animals or animal products, such as eggs,cheese, butter and milk.  Actually a person who lives a vegan life is someone who chooses not to use any animal products in any way.  Yes, that means no leather belts, shoes, Hyde glue, et al.  People become vegan for many reasons, such as religion, personal beliefs and health.  For the purpose of this blog we will talk about only vegans as far as eating.  With the food supply in the condition it is in, it wouldn’t be a bad idea for we Fat Farmers to eat a more vegan leaning diet.

Natural Antioxidant

Fat Farm Changes

I have a good friend who recently told me about one of his children who has cancer.  Their family is starting to try and eat a vegan diet for health reasons.  I, for one, think this is a good idea if they can do it and I want the Fat Farm to help.  Look for a new tab on the menu bar that will list information about vegan diets.  In the recipe section, look in the vegan recipe section for meals that qualify as vegan.

Health Benefits of Eating Vegan

For you nay-sayers out there here are a few benefits of a vegan diet:

1. Cow and chicken farms that produce milk and eggs operate on a small profit margin.  In order to save money and increase production the cows, sick or not, are all fed antibiotics.  They are also fed hormones to increase production.  Chickens live in very small confined areas and their feed and living area are sprayed with pesticides, insecticides and herbicides to prevent insect infestations.  These chemicals are ingested by the animals and are absolutely stored in their body fat and transferred to their eggs and milk.  If you eat cheese, eggs and or the meat of cows or chickens that are raised in mass production you are also putting these same chemicals in your body.

2. Heart disease is strongly associated with cholesterol which is found for the most part in meat products and eggs.  Studies have shown that by replacing the saturated fat in meat products with unsaturated fats from vegetables lowers the risk of heart attack and death from heart disease in women by as much as 40%.

3. Eating vegan can reduce your risk of certain cancers, kidney and gallstones, diet-related diabetes, high blood pressure and health problems related to obesity.

4.  Eating animal fats has been linked to numerous health problems: heart disease, colon and lung cancer, osteoporosis, diabetes, kidney disease, hypertension and obesity.

5.  Excessive protein intake can lead to colon cancer and osteoporosis

6. Vegan and Vegetarian diets are high in fiber and nutrients and low in fat.  Iodine is best from plant products, selenium comes from Brazil nuts, vitiamn D2 from shitake mushroom and Omega-3 fatty acids from flax-seed oil.

I could go on and on to make my point, but if for some reason you don’t believe me, you can do your own research.  Let me know if I’m wrong. For a list of 57 health benefits of going vegan follow this link.

Down Side

There are down sides to eating vegan.  Some supplements are important to take in order to make sure you get all the vitamins and minerals our body needs.  After all, the human has evolved but is still an omnivore.  Most important is B-12 as well as the other B-complex vitamins.  It is also important to maintain the proper balance of iron, protein, zinc and calcium.  Yes, we can get iron and zinc from whole grains, nuts, seeds and legumes, but protein is found only in low levels.  Calcium is available in greens such as kale, mustard greens, and collard greens.

You will have to plan your meals more carefully, and of course the ultimate downside is having to explain to your host that you don’t eat meat and watch the expression on their face as panic ensues.

Nothing with a Face on it

Before you start telling people that you “don’t eat anything that had a face”, you should start small.  Let’s creep up on this vegan thing, Maybe even just supplement our normal eating with really good vegetable dishes.  I’ll get us started tomorrow.  Carnivores not to worry.  I will continue to post our favorite meat dishes.  Let’s just consider this vegan thing being open minded.

 

Keep on Farming you Fat Farmers – jug

How to Roast Vegetables

Roasting vegetables is a great way to bring out the natural sweetness  and flavor of our garden vegetables, especially the root vegetables.

 

The best way to achieve tender, creamy and flavorful
roasted veggies is to preheat your oven to 450 deg F.
and lightly coat the veggies with a fat of some kind.
Put the coated veggies in a roasting pan that will allow
the heat to circulate around them as they cook.  Put the pan in the oven
covered for 20 minutes, then remove the cover for 20 minutes more and you are done.

Fat

The fat you use can be oil, bacon grease, butter or any combination.  For a healthier dish try to use the very smallest amout of oil that you can.  I cut my vegetables into 1/2 or 3/4″ chunks and put them in a large bowl.  I warm  a tablespoon of bacon fat with 2 tablespoons of olive oil to thin the oil and aid in better coverage.  Pour the oil over the veggies in the bowl and toss with your hands until well coated.  Spread out on in the pan and season with herbs, salt and pepper.

Pan

 

A roasting pan works nicely but a cookie sheet is good too.  There really is no right or wrong here, pile the veggies up no more than two layers thick, if possible, to allow for even cooking, but you can also turn or stir the veggies half way through the cooking too.

 

Cover

 

 

A roasting pan usually has a cover, but if you use a cookie sheet, try covering with aluminum foil.

 

 

MultiTasking

My favorite way to roast veggies is while I’m also roasting a chicken.  Use the big chunks of vegetables as a rack on the bottom of your pan to hold the chicken up.  The juices of the chicken add to the flavor of the vegetables and you have a one dish meal.

 

 

 

We will add many recipes for roasting in the near future. Until then try roasting a few veggies and let me know what you think.  – Farm On you Fat Farmers – Jughandle

Let Jug help you with your Food or Diet problems
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